Ghrelin, a gastrointestinal hormone, stimulates weight gain and appetite and decreases the breakdown of fat. Peptide YY, a hormone, suppresses appetite and counters activity produced by ghrelin. According to a 2008 study published in "American Journal of Physiology," ghrelin was suppressed and peptide YY increased during and after moderate- to high-intensity aerobic exercise over a prolonged period of time. Individuals exercising at least 60 percent of maximum oxygen uptake can regulate their ghrelin levels and experience less hunger. Aerobic exercise helps regulate appetite and subsequent food consumption.
Step 1
Select a moderate- to high-intensity aerobic exercise, like swimming, running or martial arts. If you are not able to participate in a moderate- to high-intensity exercise, gradually build up to your target heart-rate range. Target 60 to 85 percent of your maximum heart rate to reach a moderate- to high-intensity exercise range. Calculate your maximum heart rate by subtracting your age from 220.
Step 2
Engage in your selected aerobic exercise for 50 to 70 minutes. Monitor your heart rate occasionally to make sure your beats per minute fall within the 60 to 85 percent of your maximum heart rate. Suppression of ghrelin occurs when utilization of oxygen is high and fat is metabolized.
Step 3
Participate in your selected aerobic exercise four to five times during the week. Five times per week is preferable for continuous regulation of ghrelin.
Step 4
Alternate your selected aerobic exercise with other types of moderate- to high-intensity aerobic exercises, such as running, swimming, dancing, karate or kayaking to avoid monotony and exhaustion.
Tips and Warnings
- For best results in regulating ghrelin, combine your aerobic activity with eating a balanced diet in five to six small meals throughout the day. Eating low-calorie foods continuously throughout the day helps regulate ghrelin levels by stimulating the production of peptide YY.
- Consult with your physician prior to beginning a moderate- to high-intensity workout regimen.
Things You'll Need
- Heart monitor
References
- "Journal of Exercise Physiology"; Effects of Exercise on Leptin and Acylated Ghrelin Hormones in Trained Males; Serife Ozen, et al.; April 2010
- "American Journal of Physiology"; Influence of Resistance and Aerobic Exercise on Hunger, Circulating Levels of Acylated Ghrelin, and Peptide YY in Healthy Males; David R. Broom, et al.; November 2008
- "American Journal of Physiology"; Exercise-induced Suppression of Acylated Ghrelin in Humans; David R. Broom, et al.; March 2007
- American Heart Association: Target Heart Rates
Member Comments