Good evening!
Check out some fun OSG and GMM things on the WWW:
1) Mmmm. Another Peanut Butter and Jam Glo Bites spotting! This time all the way in the Netherlands!! You can check it out here.
![P8200007_thumb[1]](/wp-content/uploads/2009/09/P8200007_thumb1_thumb.jpg "P8200007_thumb[1]")
2) The Green Monster Movement website is updated with more green monster recipes. This time, featuring a delicious looking Caramel Apple Green Monster.
3) Oh She Glows was picked as one of the top beauty websites for boomer health. [Really??]
Evolutionary Psychology 101: Exercise Is Key
In Part 1, I spoke about Why Diets Fail according to the Evolutionary perspective.
According to the evolutionary perspective, exercise is the key to losing weight and keeping it off.
Despite what many people believe, moderate amounts of exercise will actually reduce your caloric intake and curb your hunger.
Research shows that sedentary people eat more than active people!
People who are sedentary (very low activity/exercise levels) have actually been found to eat more and have higher hunger levels than people who are active.
I actually experienced this myself when I was injured in the Winter and was off exercise completely for 2 months. And by off exercise, I mean I didn’t even do stretching or light walking. Zip, nadda, zilch!
I thought to myself, “Oh it won’t be so bad, I am sure that I just won’t be as hungry as when I was working out for 1 hour a day. It will balance out!”
During this time without exercise, I expected that my hunger would decrease and I would be consuming fewer calories since I was not active.
Well, to my dismay I did not find this to be the case at all! I actually was just as hungry, if not more hungry, as I had been when I was getting 1 hour of moderate to heavy exercise each day. I couldn’t believe my body had betrayed me like that!
All along I thought that exercise had been making me more hungry, but I actually had direct proof that it hadn’t been.
If you think that you will start eating too much if you start working out, you are probably going to be pleasantly surprised when you find out that your hunger may be reduced up to a certain intensity of exercise.
Now, that is not to say that people will not use exercise as an excuse to eat way more calories than they burned. In this regard, exercise can actually be a dangerous ‘I deserve it’ trap that leads people to gain weight. That is always going to be a possibility. I think we have all fallen into this trap once and a while. For the most part though, I find that I actually have a much easier time at eating healthy on the days that I have worked out.
Keep in mind that the evolutionary perspective is referring to what our bodies are naturally programmed to do, should we choose listen to them.
It is true that heavy amounts of exercise will increase your hunger (I can attest to this when training for my half marathon!); however, research shows that it will only increase your hunger at most to make up for the calories that were burned during exercise.
If you are truly listening to your bodies hunger signals (and not simply using your activity as a reason to overeat), you should not be consuming more than your burned through exercise. I find that with intense exercise of a long duration, it is very hard for me to eat enough calories to make up for all that I burned. I just am not hungry enough to fully make up for the full caloric deficit that was obtained.
The moral of the story is that we need consistent and regular exercise to lose and maintain our weight. Unfortunately, only 50% of people report using both exercise and caloric reduction as a means to lose weight, while the other half simply cut back on food intake without exercise. We really need both methods to be successful for the long-term.
Now that I have maintained my weight for a couple years now, I strongly believe that exercise is the key to weight maintenance. For the past 3-4 years, I have been working out for 45-60 minutes 5-7 days a week. It seems like a lot, but it is the only way I have found that I can maintain my weight, eat reasonable amounts of food, and not feel that I need to deprive myself to stay at this weight.
Exercise will help reduce your hunger in moderate amounts, boost your metabolism, and will also give you more calories to ‘play around with’, allowing you to eat more without gaining unwanted pounds. Not to mention the fact that exercise has huge health benefits too.
It is really a win-win situation to introduce exercise as a regular part of your lifestyle. As long as you don’t use it as a reason to overeat, exercise will likely help you maintain or reduce your current weight.
Tonight’s questions:
How do you feel about exercise and hunger levels? Does exercise increase it, decrease it or does it depend on the intensity and how much you do?
Do you currently use exercise as a way to lose weight or maintain your weight?
Exercise reaaaallly decreases my hunger. I can’t run now because of a hip injury, but whenever I used to run, I would have to force myself to eat afterward. I think that we all have days–exercisers and non-exercisers alike–when we are particularly ravenous, perhaps because we’ve deprived ourselves or it’s that time of the month haha… But, generally, I don’t buy the exercising makes you eat more shpeal.
Sarah
i find that exercise decreases my cravings for unhealthy foods, i find after i workout i’ll tend to make better food choices than if i were to just sit around and watch tv (watching food network probably doesn’t help me make good food choices either haha)
i workout for about an 60-75 min 6 days a week, which maintains my weight but also allows me to eat whatever i want. but i make sure i get in all my veggies first before i indulge. i’ve never taken more than a day or so off a week, so i’m not sure what my hunger would be like if i didn’t work out regularly, but right now, i eat about 6 small meals a day, which i find works much better for me than 3 larger meals.
Exercise definitely increases my appetite, but I think it also evens it out and keeps me more balanced. For instance, on days when I work out hard I know exactly what I want to eat to fuel my body, and when I’m not working out I’m more prone to snacking or mindless eating.
It also helps keep my mind happy and my muscles in shape! I definitely fluctuate between working out 5-6 days a week and not at all, but I do incorporate exercise into my daily routine, it just might not be every day.
Bottom line: I like to eat whenever I can ;)
I find that exercise decreases my appetite, for me especially when I exercise longer. When I was training for my marathon, on my long run days, my hunger was barely there. I think it evens out though as I was hungrier the next couple of days. I HAVE to exercise, for both mental and physical reasons. I also eat better when I have exercised because I don’t want to ‘undo’ what I just did! I work out 5-6 days a week, but even on rest days I like to go for walks. It feels good to just move :)
For me, I see a definite increase in hunger and I really have to fight the “I deserve it” mentality, especially when I have done an intense run or something with a high calorie burn. But having said that I am still a big believer in using both methods to lose weight – plus I like to feel toned and fit so exercise will always be part of my life.
I also think that exercise decreases my hunger and as Jen said, decreases my cravings for unhealthy food. After I exercise, I don’t want to have a huge slice of chocolate cake, instead, I want an apple or something else nourishing.
Though I am sometimes prone to the “I deserve it” mentality, I find that when I don’t exercise I do a lot more mindless snacking out of boredom. Exercise gets me out of the house and gives me an activity. Even if it can sometimes be hard to get motivated, the results are definitely worth it.
I exercise to maintain my weight and to make myself feel great.
If I am not exercising for any length of time I just feel crappy about myself and my body. But when I am exercising it totally changes my outlook on everything and I feel so much more confident and happy with myself for what I achieved
Exercising in the morning totally decreases my cravings for unhealthy foods. My body craves fruits and veggies. My appetite decreases when I exercise a lot. Sometimes I eat after running I eat just because I know that I will be hungry later on during work even though my stomach isn’t hungry yet. Like Becky mentioned, I also need to exercise for mental and physical reasons. I feel so much better and happier when I can work out and sweat a little. I feels great to get moving!
It is really interesting reading about everyone’s unique experiences with exercise and hunger!
I’ve definitely noticed a decrease in hunger levels now that I’ve started exercising more regularly…maybe it’s cause I eat more snacks or maybe it’s cause I’m tired from working out, but I don’t have much of an appetite at meal times.
I’m currently using exercise to lose weight, to become healthier and as a stress reliever.
This is something I realized over the summer when I was running a ton… it isn’t so much how much I am eating, but if I am exercising enough to compensate.
My experience with exercise is that it doesn’t really change how I eat. Back in high school I was always trying to eat as little as possible, so I was never listening to my body.
Then in university when the light bulb turned on and my attitude changed, I didn’t really notice a direct affect, at first, on my hunger. Recently though, I have really noticed a difference. For instance, yesterday I went for a long run 13.9k, and I wasn’t any more hungry than normal. In fact I didn’t eat more than normal. Even today I haven’t felt especially hungry.
I haven’t had a period of real sedentary time in a while, so I don’t really have anything to compare with to see if I’m hungrier or not…
For me, a college cross country runner, I’ve found that I am hungriest on my rest days! I always expect that since I’m not fueling for a run I will have lighter meals or something, but I am hungrier on those days!
Also, my hunger is much more “readable” on the 6 days a week I run. I know when I’m hungry, and I know when I’m full. But on my day off, I have trouble gauging how full I am.
The bottom line is, exercise is good for you. :)
It totally depends on the weather for me. If it was a hot, muggy run I am pretty much uninterested in food the rest of the day. However, if the weather was gorgeous, chances are I am going to be the snack queen the rest of the day!
Great Post Angela- I like these Psychology lessons!
I would say that my hunger level depends on the intensity and the amount of exercise I do. So far, my top running distance is 5km, so I’m not doing any super intense training yet…
When I get home from a run or from any other work out I will sometimes drink a small glass of chocolate milk, but if I don’t feel hungry I won’t eat a full meal.
At this point I’d love to use the exercise I’m doing to lose a few pounds, but in the long run I’m just maintaining my weight. I have had a pretty stable weight for the past 2-3 years and I think that my body is happy there. What I need/want to do it TONE- hence the Kettlebells workouts!
Exercise increases my hunger levels, but so does being sleep deprived. I know that when I’m training and teaching a lot of group fitness classes, my hunger levels sky rocket. When I’m not working out I’m not as hungry.
Yes, I use exercise as a means of maintaining my weight. However, I wouldn’t say that its my main reason for working out.
I really didn’t realize how much exercise suppresses my hunger until I started working out in the late afternoon before dinner. Many nights I don’t feel like eating dinner at all, but know I want to eventually. For the 30 minutes right after working out I really don’t want anything in my stomach.
When I was working out earlier in the day I really felt the boost in my hunger, but I think that’s because I wasn’t eating a full breakfast and thus was running around hungry all day.
I have found that exercise increases my hunger in general. I had a very difficult time losing weight while marathon training – not that it’s easy now, but when I am exercising less my hunger seems more predictable somehow.
I love this principle. And I’ve totally seen it at work in my healthy life patterns. When I’m exercising regularly I eat moderately (for the most part) and am not always hungry. Now that I’ve taken the last 2 weeks off for my hip injury I’ve definitely been more hungry. Its been more work to not overeat. I think it is such a strange thing in today’s mindset but for our ancestors who had to hunt to survive of course their bodies would be hungrier if they thought they needed to store more fat because they were getting sedentary because of injury, weakness or age.
Thanks for the fun food for thought.
I have found that when I exercise, I’m less hungry overall, and that my hunger cues are more easily recognised. When i don’t exercise, I find that I’m a snack queen – I’m a grazer normally, but I mindlessly eat on non-exercise days more than I do on exercise days.