New research has revealed that a short, intense workout could help curb hunger – without resorting to weight-loss drugs like Ozempic. These exercises may not only suppress appetite but also offer a range of health benefits, including improved cardiovascular health and fat burning.
A common belief is that rigorous exercise can drive up appetite, making people crave comfort food. However, recent studies suggest otherwise. Research from the University of Virginia indicates that high-intensity workouts can naturally suppress hunger, mimicking the effects of weight-loss medications like semaglutide (marketed as Ozempic and Wegovy), which are known to reduce hunger.
This phenomenon is primarily driven by a reduction in the hunger hormone ghrelin. Ghrelin levels drop during vigorous physical activity, leading to a natural suppression of appetite, particularly among women. Furthermore, the appetite does not spike later in the day, as ghrelin levels remain suppressed.
Personal trainer Kelly Bedford explains that ghrelin is a peptide hormone produced in the stomach that signals hunger to the brain when the stomach is empty. By suppressing this hormone through exercise, you can curb the urge to overeat.
How Exercise Fights Hunger
The new findings highlight that high-intensity workouts can be just as effective in controlling hunger as pharmaceutical weight-loss treatments. These workouts engage multiple muscle groups at once, generating heat and increasing blood flow to working muscles, which delays hunger cues after the session. As a result, the rise in core temperature and altered circulation help keep hunger at bay.
Bedford suggests incorporating five explosive exercises into your routine to take advantage of this natural appetite suppression. Each exercise should be performed for 20 to 40 seconds with maximum intensity, followed by a short break. A full session of these exercises should last 15 to 20 minutes, with three rounds in total. Adding in a warm-up and cool-down (such as light jogging or shoulder rolls) will ensure a balanced workout. Ideally, this workout should be done a couple of times a week.
1. Skater Jumps
Skater jumps enhance lateral power, agility, and balance while targeting your quads, glutes, and core.
How to do it:
- Stand with feet hip-width apart, knees slightly bent.
- Push off your right foot, jumping laterally to the left and landing softly on your left foot.
- Swing your right leg behind you and lower your chest into a slight squat.
- Immediately push off your left foot and jump to the right, mirroring the movement.
2. Broad Jump
Broad jumps improve explosive lower-body power, strength, and athleticism, and are great for strengthening bones.
How to do it:
- Stand with feet hip-width apart, knees slightly bent, and arms extended behind you.
- Lower into a quarter squat, then explode forward by swinging your arms and pushing through your legs.
- Land softly with knees bent and feet shoulder-width apart.
3. Kettlebell Swing
Kettlebell swings strengthen the posterior chain, build hip drive, and enhance cardiovascular endurance.
How to do it:
- Stand with feet wider than hip-width apart, holding a kettlebell with both hands.
- Hinge at the hips and swing the kettlebell between your legs, then explosively drive your hips forward to swing the kettlebell up to chest height.
- Let the kettlebell return between your legs, then repeat the motion.
4. Medicine Ball Slam
Medicine ball slams enhance upper body power, coordination, and core strength.
How to do it:
- Stand with feet shoulder-width apart, holding a medicine ball overhead.
- Engage your core and slam the ball into the ground forcefully.
- Catch or quickly retrieve the ball and repeat explosively.
5. Burpees
Burpees are a full-body exercise that improves strength, endurance, and cardiovascular health.
How to do it:
- Stand with feet hip-width apart and squat down to place your hands on the floor.
- Jump your feet back into a high plank position, keeping your core tight.
- Perform a push-up (optional), jump your feet forward, and explode upward into a jump with your arms overhead.
- Land softly and repeat.
The Benefits of High-Intensity Workouts
In addition to hunger suppression, high-intensity interval training (HIIT) offers a variety of health benefits. Bedford notes that HIIT improves cardiovascular health by increasing heart efficiency, reducing blood pressure, and lowering the risk of heart disease. It also combats sarcopenia, the age-related loss of muscle mass, and targets stubborn visceral fat around the abdomen.
Unlike steady-state cardio, which burns calories during exercise, HIIT continues to burn fat even after the workout due to the after-burn effect, or excess post-exercise oxygen consumption (EPOC). This makes HIIT a powerful tool for improving long-term metabolic health and tackling belly fat.
Incorporating these high-intensity exercises into your routine can not only help manage appetite but also offer significant cardiovascular and metabolic benefits, making them a powerful addition to any fitness regimen.
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