In the long run, high-intensity exercise has a better effect on weight reduction than low-intensity exercise [26].
The effect and duration of exercise on appetite inhibition increase with the increase of intensity [20-23].
What’s special about this kind of exercise? It increases your appetite instead of reducing it? The most suspect is water.
With the same energy consumption, half an hour of high-intensity exercise eats less than an hour of low-intensity exercise [24].
If you always think so, exercise is of little use in suppressing appetite.
When it is above 28 ℃, it will not eat more after swimming [4].
For example, extending the cycling time from 20 minutes to 40 minutes will double the energy consumption during exercise, but it will not eat more, so weight loss is more effective [18,19].
In fact, not only the water temperature, but also the air temperature on land affects metabolism and appetite [5].
If you persist in exercise for a long time, you will not only reduce your appetite after exercise, but also improve your ability to control not eating too much all day.
If you prolong the exercise time appropriately, the effect of inhibiting appetite will be better.
You can also change continuous exercise into intermittent form: running at a fixed speed before, now into a full sprint, then take a rest with jogging or walking, and then repeat the sprint and rest.
The relationship between exercise intensity and eating energy — reference [28] exercise time for appetite suppression debate on the optimal exercise time has not stopped.
Swimming does not consume a lot of energy.
The effects of the two activities on appetite are completely opposite.
Because exercise not only increases energy consumption, but also temporarily suppresses appetite and prevents us from eating more.
However, further distinguishing the water temperature, people found that only cold water increased consumption, and warm water (32 ~ 34 ℃) had no similar effect [2,3].
Compared with the figure of swimmers and runners, the former is usually more rounded.
Considering the role of appetite inhibition alone, aerobic exercise may be better than resistance exercise (iron lifting).
In addition to swimming, most sports have good weight loss effects under appropriate intensity and time [9].
One way is to increase the intensity.
It’s not a lie to lose weight by creative sports.
Changes in dietary choices can help us eat more nutritious and healthy foods and reduce high-energy snacks for obesity [12,13].
If the intensity is high enough, the duration of loss of appetite can be as long as 1 ~ 2 days [25].
If only the effect of appetite suppression is considered, some studies have shown that exercise in the morning is better than that in the afternoon [29].
Therefore, whether in water or in air is not the key.
Compared with immobility, the speed of gastric emptying slowed down in high-intensity exercise (heart rate > 160 beats / min) and accelerated in low-intensity exercise (heart rate < 120 beats / min).
Immersion in water usually consumes more energy than land and eats more after exercise in water.
Although exercise can help lose weight and improve health by suppressing appetite, what to eat is not entirely determined by appetite [14].
Usually, pre meal exercise has a better effect on reducing hunger and eating less energy and fat, which is easy to lose weight and improve blood lipid level [14,30].
If you stick to it for a while, you won’t be hungry.
The temptation of high-fat and high sugar foods to people will weaken after exercise, but low-energy foods will not be affected.
If you want to lose weight, you can use high-intensity exercise to reduce your appetite, and people who want to gain weight can also use low-intensity exercise to improve their appetite [28].
It is because you eat too much that you don’t lose weight.
If you want to use exercise to suppress appetite, you’d better stick to moderate intensity exercise for more than 40 minutes.
Walking is better than sitting still [17].
This regulation helps to keep the dietary energy not exceeding the standard throughout the day and is not easy to gain weight [11].
Exercise can not only reduce the amount of food, but also improve the quality of diet.
Can exercise still lose weight? Why are you so hungry after swimming? Compared with running or cycling on land, swimming has many special advantages.
In this way, the output increases, the input remains unchanged, and the weight loss is fast when the energy gap is large [10].
However, the time point in the morning, middle and evening is not as important as the relationship between exercise and eating.
So I can’t eat after running fast.
High intensity exercise is better than low-intensity exercise in weight loss.
Many people can’t stand such a long time of exercise because of lack of time and boredom.
With the increase of water temperature, the amount of food intake gradually decreases after exercise.
After swimming, almost everyone has to climb ashore, but I’m starving They are all body exercises and are very tired.
The intensity of exercise should not be too low.
As long as the total energy consumed is similar, the effect of intermittent exercise on appetite suppression is not worse or even better than that of continuous form (when the intensity is very high) [26,27].
Although many people are not hungry after exercise, they think about the hard work just now and feel that they must reward themselves with something delicious.
In aerobic exercise, there is no significant difference in other types of exercise except rope skipping, which has a better effect on inhibiting appetite [15-17].
Temperature is the reason why swimming is easy to be hungry.
After eating the same high-energy food, people who exercise for a long time eat less in the next few meals than those who don’t exercise.
After the same exercise, the amount of food we eat will gradually decrease with the increase of ambient temperature [6-8].
Although the time is short, such high intensity makes it difficult for some people to stick to it.
It can not only reduce the pressure of weight on musculoskeleton, but also use whole body muscles to improve cardiopulmonary function.
After the running test, I was out of breath and had no appetite for half a day.
Exercise reduces appetite – how to exercise can you eat less “what kind of exercise is the best to lose weight?” It is the first consideration when many people choose sports.
Temperature affects appetite.
Tired is right.
The advantage of postprandial exercise is to maintain a stable blood glucose level, which is more beneficial to patients with diabetes..
It’s good to exercise with swimming, but the effect of weight loss is obviously not as good as fast walking or cycling [1].
Generally, the temperature of the swimming pool is lower than 28 ℃, so we are always so hungry after swimming.
However, the influence of sports type is not large, and time and intensity are the most important.