Working Out Hard May Fast-Track Your Weight Loss Goals, Especially for Women
A small study from the University of Virginia found that vigorous exercise suppresses levels of the “hunger hormone” ghrelin in healthy adults more than a moderate workout.
How Ghrelin Works
Ghrelin is a hormone primarily produced in the stomach that tells the brain when it’s time to eat.
The Study
Eight men and six women participated in the study by fasting overnight and exercising at various intensities. Then they reported how hungry they felt.
The researchers measured their blood lactate, which indicates the intensity of exercise, and their levels of ghrelin, a hormone primarily produced in the stomach that tells the brain when it’s time to eat.
Results
Female participants had higher amounts of total ghrelin at the start of the study compared to the men — and only women demonstrated “significantly reduced” acylated ghrelin after the intense exercise, according to the study.
Less acylated ghrelin means less hunger.
Conclusion
The study suggests that exercising above a certain lactate threshold may be needed to suppress ghrelin, and that high-intensity exercise may be important for appetite suppression, which can be particularly useful as part of a weight loss program.
Implications for Weight Loss
The new study results add to the long-running debate about whether cardio or strength training is better for weight loss. Cardio typically burns more calories per sweat session, but strength training builds muscle mass, which burns more calories when the body is at rest.
Frequently Asked Questions
Q: What is ghrelin?
A: Ghrelin is a hormone primarily produced in the stomach that tells the brain when it’s time to eat.
Q: How does exercise affect ghrelin levels?
A: Vigorous exercise suppresses levels of ghrelin in healthy adults more than a moderate workout.
Q: Are the results the same for men and women?
A: No, the study found that only women demonstrated “significantly reduced” acylated ghrelin after the intense exercise.
Q: What does this mean for weight loss?
A: The study suggests that high-intensity exercise may be important for appetite suppression, which can be particularly useful as part of a weight loss program.
