The Workout That Helps You Eat Less ( Men's health)
Train hard, eat less? Interval training could help suppress your short-term appetite, finds new research from the University of Western Australia.
Overweight men who completed 30 minutes of intense exercise intervals ate up to 170 fewer calories about an hour post-workout than those who performed moderate exercise.
The caloric dip may be related to altered levels of appetite-related hormones and metabolites, explains lead study author Aaron Sim, Ph.D. candidate. In the study, the interval training suppressed active ghrelin—a hunger-stimulating hormone—and increased levels of blood lactate and blood glucose, both of which may play a role in suppressing short-term food intake, Sim says.
In the study, researchers used two type of interval workouts, both of which used a 1 to 4 “work-to-rest” ratio. For example, you could run or cycle at the fastest pace you can maintain for 60 seconds, and then slow to an easy pace for 4 minutes. Or you could go as hard as possible for 15 seconds, and then rest for 60 seconds.
The key: The participants worked at an average of 75 to 80 percent of their max heart rate for the entire 30 minute workout. If you want to try your own experiment, shoot for that as your goal, whether you’re running, cycling, or doing a circuit workout.