Study Finds HIIT Workouts Can Suppress Appetite (Particularly in Women)

If you’ve ever noticed that intense workouts leave you less hungry than moderate ones, science now backs you up. A study published in the Journal of Endocrine Society revealed that higher-intensity workouts, particularly high-intensity interval training (HIIT), can temporarily suppress appetite and reduce calorie intake, and it appears to have an even greater effect on women.

The results of this study add to the growing body of evidence that exercise is not just essential for weight management through calorie burn, but may also influence how much we want to eat afterward.

The relationship between exercise and appetite is complex, often defying the simple notion that increased activity automatically leads to increased hunger. While exercise undoubtedly burns calories, its impact on the hormones that regulate appetite can be more nuanced.

This research shed light on how exercise intensity, particularly high-intensity exercise, can significantly influence ghrelin levels, a hormone known to stimulate appetite. Let’s explore this phenomenon, along with practical insights for those looking to manage their appetite through exercise.

Study: Exercise intensity affects appetite

The study investigated the effect of exercise intensity and sex on ghrelin levels and appetite in untrained humans. Eight males and six females completed a maximal graded cycle ergometer lactate threshold (LT)/VO2peak test.

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The exercise intensity was determined on three subsequent randomized control or calorically matched cycle exercise bouts: (1) CON, no exercise; (2) MOD, the power output at LT; (3) HIGH, the power output associated with 75% of the difference between LT and VO2peak. Participants engaged in three cycling sessions: a control session with no exercise, a moderate-intensity session at their LT, and a high-intensity session at 75% of the difference between their LT and VO2peak.

Perception of appetite was analyzed using visual analog scales.

The results showed that females had higher levels of total ghrelin and deacylated ghrelin at baseline than males. Both sexes exhibited reduced DAG levels in the high intensity group compared with moderate and no exercise groups, but only females had significantly reduced acylated ghrelin with high-intensity exercise.

Hunger scores were higher in the moderate exercise group than in no-exercise group. High-intensity exercise suppressed plasma total, acylated and deacylated ghrelin levels. Moderate intensity either did not change ghrelin levels or led to a net increase.

Exercise above the lactate threshold may be necessary to elicit a suppression in ghrelin, according to the researchers.

Here is more on the key findings:

• Sex differences: Females exhibited higher baseline levels of total ghrelin and desacyl ghrelin compared to males.
• High-intensity suppression: High-intensity exercise effectively suppressed plasma levels of TG, AG and DAG in both males and females. However, significant reduction of AG only happened to the females.
  Moderate-intensity effects: Moderate-intensity exercise either resulted in no change in ghrelin levels or even led to a slight increase.
• Appetite perception: Feelings of hunger were more pronounced after the moderate-intensity session compared to the control session.

These results suggest that high-intensity exercise may be a potent tool for suppressing ghrelin and, consequently, managing appetite.

HIIT workouts to try

Based on these findings, incorporating high-intensity interval training into your routine could be beneficial for appetite control.

If you’re interested in harnessing the appetite-suppressing benefits of high-intensity workouts, here are three simple HIIT routines you can try, whether at home or at the gym.

1. Beginner bodyweight HIIT (no equipment needed)

• 20 seconds of jumping jacks
• 10 seconds rest
• 20 seconds of squats
• 10 seconds rest
• 20 seconds of push-ups (knees if needed)
• 10 seconds rest
• Repeat the circuit 4-6 times

Here’s an alternate HIIT bodyweight workout:

• Warm up for 5 minutes.
• Perform burpees for 30 seconds.
• Rest for 30 seconds.
• Perform jumping jacks for 30 seconds.
• Rest for 30 seconds.
• Perform high knees for 30 seconds.
• rest for 30 seconds.
• Repeat the entire circuit 3-4 times.
• Cool down for 5 minutes.

2. HIIT treadmill workout

• Warm up: 5 minutes walking
• Sprint: 30 seconds at high speed
• Walk: 1 minute at a slow pace
• Repeat for 20 minutes total
• Cool down: 5 minutes slow walk

3. Cycling HIIT (stationary bike or outdoor)

• Pedal hard: 30 seconds sprint
• Recover: 90 seconds slow pace
• Repeat for 20 minutes

Here’s an alternate HIIT cycling workout:

• Warm up for 5 minutes.
• Cycle at a very high intensity (approaching your maximum effort) for 30 seconds.
• Recover at a low intensity for 60 seconds.
• Repeat this cycle 8-10 times.
• Cool down for 5 minutes.

These workouts combine short bursts of intense effort with rest or low-intensity periods, activating both aerobic and anaerobic systems and maximizing calorie burn while potentially helping suppress hunger.

Other natural appetite suppressants

In addition to HIIT, several natural appetite suppressants may help reduce cravings and manage calorie intake, such as:

• Protein-rich diet: Protein promotes satiety, helping you feel fuller for longer. Consuming high-protein foods can increase levels of appetite-regulating hormones like GLP-1 and peptide YY. Foods like eggs, Greek yogurt and lean meats are excellent choices.
• Fiber-rich foods: Fiber slows down digestion and contributes to feelings of fullness. Add high-fiber foods like oats, chia seeds, lentils and vegetables to meals.
• Water: Drinking plenty of water can help curb cravings and prevent mistaking thirst for hunger. Drinking water before meals can also reduce hunger and help control portions. One study showed drinking 500 mL of water before eating reduced calorie intake.
• Adequate sleep: Sleep deprivation can disrupt hormones that regulate appetite, leading to increased hunger.
• Stress management: High stress levels can increase cortisol, which can raise appetite.
• Green tea extract: Rich in catechins and caffeine, green tea may help suppress appetite and boost metabolism.
• Coffee: In moderate amounts, coffee can act as an appetite suppressant due to its caffeine content.
• Spices like ginger: Research has found that ginger may reduce feelings of hunger and increase satiety.
• Dark chocolate: Small amounts (70% cacao or higher) may help reduce cravings due to its bitter compounds.

By combining HIIT workouts with these natural appetite suppressants, individuals seeking to manage weight may find a sustainable and science-backed strategy.

Conclusion

• This study demonstrated that high-intensity exercise can effectively suppress ghrelin levels and potentially reduce appetite.
• This new research underscored that not all exercise is equal when it comes to appetite control. High-intensity workouts like HIIT may be more effective in suppressing hunger and reducing subsequent calorie intake compared to moderate exercise.
• By incorporating HIIT workouts into your fitness regimen and adopting other natural appetite-suppressing strategies, you can take control of your hunger and achieve your health and fitness goals.
• As always, it’s essential to choose exercise programs that fit your fitness level and consult healthcare professionals before starting high-intensity workouts, especially if you have underlying health conditions.
• Want to curb your appetite naturally and improve your fitness? Start incorporating HIIT today, and complement it with smart dietary choices!

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