Does Exercise Suppress Appetite?

Controlling your appetite is not just a question of willpower. According to Louis J. Aronne, author of "The Skinny: On Losing Weight Without Being Hungry," biology is the key factor in appetite control. Signals tell the brain when you're full. In naturally skinny people, these signals work extremely well, notes Aronne. If you're not one of this lucky group, there are a few ways you can rein in your appetite --- including exercising regularly.

Factors that Affect Appetite

Your appetite may also be influenced by genetics, stress, hormones and even the order in which you eat food, according to Aronne." Your sleep habits also play a role because they affect the production of hormones that increase or suppress appetite.

Exercise Effect

Aerobic exercise affects the release of two critical appetite hormones: ghrelin, which increases appetite; and peptide YY, which suppresses appetite. In a study published in the journal "Regulatory Integrative and Comparative Physiology" in 2008, participants who ran on a treadmill for 60 minutes experienced a greater reduction in hunger compared to doing anaerobic exercises. Researchers also measured ghrelin and peptide YY levels and discovered that aerobic exercise lowered ghrelin levels and increased peptide YY.

How Much Do You Need

For general health, you should get at least 150 minutes of moderate-intensity exercise each week, or 30 minutes five days a week. Moderate-intensity exercise includes brisk walking and water aerobics. If you're doing vigorous activity --- such as jogging, biking or race walking --- aim for at least 75 minutes a week. However, if you're trying to lose weight, you may need to exercise for at least 300 minutes at moderate intensity or 150 minutes at vigorous intensity, according to the Weight-Control Information Network.

Starting Exercise

If you've been a couch potato for a long time, start exercising at a slow pace. Gradually increase the duration and intensity of your exercise sessions. You can also exercise in shorter bouts -- for instance, three 10-minute bouts throughout the day. Always spend five minutes warming up before exercise and cool down afterward. If you have a medical condition such as hypertension, diabetes or heart problems, go for a check-up before beginning an exercise program.

Safety

Despite its benefits for suppressing appetite and weight loss in general, exercise shouldn't be overdone. Over-exercising can cause amenorrhea, dehydration, depression, fatigue and injury. It can also cause insomnia, which can negatively affect your appetite as sleep deprivation disrupts appetite-controlling hormones such as leptin and ghrelin. If you feel symptoms such as dizziness, pain or any unusual symptoms, stop exercising. If the symptoms do not go away, seek medical attention as soon as possible.