Does more exercising help you eat less?

We start with an investigation that was done almost 60 years ago by researcher Jean Mayer. Jean Meyer noticed that in rats the calorie intake increased with the calorie consumption, which is logical and you would expect it. When the rat had a very low energy consumption, that energy balance became unbalanced. The rat began to eat more in comparison whit his inactivity.
After research with humans, it turned out that this gave exactly the same effect. People with sedentary professions were more often overweight than people who exercised a lot for their profession.
Now you might think that this has not been a very reliable study. Because it has not met certain restrictions. That's right, but later several studies got the same results.

Normal Activity Range

Mayer has called it the "normal activity range" and has further investigated exactly how it works. An important view of the theory is that an inactive lifestyle can disrupt the hunger and satiety mechanisms in our body. So with an inactive lifestyle, the body is less able to indicate whether you have eaten enough compared to how much energy you have used, because the body is less sensitive to satiety. In addition, inactivity is more often associated with a higher sensitivity to food rewards. These two effects together lead to an increased risk of obesity.

Sports related to eating behavior

In 2018 a study was conducted among obese children. 33 adolescents (12-15 years) participated in this study. They were divided into two groups (a control group and a sports group). The control group did nothing for half an hour around 11:15 and the sports group did an interval training for 15 minutes around this time. Lunch took place at 11:45 am and dinner was at 6:30 pm. Participants were allowed to eat as much as they wanted. The respondents were served a standard breakfast around 8:30 am.
And what turned out? The sports group ate significantly less during lunch and throughout the day compared to the control group. The difference was on average more than 100 kilocalories. The greatest difference in effect occurred in the children with the most overweight.
And what about their hunger pangs? Despite the fact that the participants from the sports group ate less, they were no more hungry than participants from the control group. Sensitivity to food rewards also declined. This effect was stronger with increasing obesity. In other words, the heaviest children in the sports group experienced the greatest effect in a decrease in sensitivity to eating rewards.

Can sports / exercise inhibit appetite?

Everyone probably doesn't respond the same to a workout session. It is therefore also the question whether exercise in combination with appetite inhibition has the same effect on a healthy person as on an unhealthy person. There are indications that after a sports session, especially during an intense workout, the production of the hunger hormone is slowed down and the release of GLP-1 and PYY, two hormones that contribute to a feeling of satiety, increases. Regular exercise and sufficient exercise also seem to be associated with an improved sensitivity to insulin and leptin (also a satiety hormone).

What does exercise do for weight loss?

Exercise alone is not very effective for long-term weight loss. There are many different factors that come into play here. There can be several causes that make you gain weight. For example, eating emotion or other unwanted habits that prevent us from feeling satiated. You do not learn these habits by exercising.
In addition, it may also be that if you exercise too hard or your body thinks it is too hard that exercise makes you lazy and makes you move less for the rest of the day. This can result in low energy consumption.

1. https://www.fit.nl/afvallen/meer-bewegen-minder-eten

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fitness general nutrition & weight loss

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