Two 2008 studies indicate aerobic exercise may increase energy, elevate metabolism and curb appetite. Researchers at the Loughborough University, in the United Kingdom, found that aerobic exercise increases production of ghrelin and peptide YY. These hormones are natural appetite suppressants.
Researchers at the University of Chile Clinical Hospital in Santiago put overweight participants on a three-month aerobic exercise program. After three months, participants had lost weight, decreased their body fat and increased levels of a protein called brain-derived neurotrophic factor, or BDNF. Participants also consumed fewer calories. The researchers speculate that BDNF may also be related to appetite control.
Although aerobic exercise played a starring role in these studies, additional lifestyle changes may help curb appetite, increase energy and raise metabolism.
Step 1
Calculate your target heart rate range. Subtract your age from the number 220 to get your maximum heart rate. Calculate 60 to 85 percent of your maximum heart rate to get your target heart rate range.
Step 2
Perform at least one hour of aerobic exercise at 75 to 85 percent of your maximal heart rate. This should be done at least three days a week. Fitness author Therese Iknoian and University of New Mexico exercise physiologist Len Kravitz cite research indicating that this intensity and duration will elevate metabolism for at least three hours after exercise.
Step 3
Perform moderate-intensity, low-impact exercise at 60 to 75 percent of maximum heart rate on the other four days of the week.
Step 4
Train with weights at least three days a week. Do at least eight to 10 exercises that work the major muscle groups. Perform one to three sets of eight to 12 repetitions. An article in the November 2000 edition of "American Fitness Magazine," the professional journal of the Aerobics and Fitness Association of America, states that the body burns an additional 30 to 50 calories each day for every additional pound of muscle. Weight training doesn't curb appetite, but sculpting the body might inspire you to reconsider your food choices.
Step 5
Enroll in a posture-improvement class, such as Pilates. Poor posture leads to movement inefficiency, and inefficient movements drain energy.
Step 6
Drink six to eight 8-oz. glasses of water daily. Water suppresses appetite and helps you avoid dehydration during aerobic exercise.
Step 7
Eat six mini meals instead of three large meals. This will help you control hunger and sustain your energy throughout the day.
Tips and Warnings
- Weight training can improve muscular endurance, which can help you last longer during aerobic workouts.
- Avoid fad diets.
References
- American Journal of Physiology: Influence of resistance and aerobic exercise on hunger, circulating levels of acylated ghrelin, and peptide YY in healthy males
- Dr. Len Kravitz: Post-aerobic Afterburn
- The Endocrine Society (2008, June 18). Aerobic Exercise Increases A Blood Protein That May Suppress Appetite. ScienceDaily. Retrieved November 23, 2009
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