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Part 4-The Power of Movement on Taming Your Appetite and Reducing Inflammation



We all know moving more is good for us and we all know smoking is not good for us. What you may or may not know is the harmful effects of sitting. If you have been reading my blog for very long, I am sure you have read, “sitting is the new smoking.” Maybe you have also read “those who smoke and exercise are healthier than sedentary individuals who do not smoke.” This should give us an idea of just how important movement is for our health. But what about its impact on appetite control? In this blog post, we will explore the benefits of exercise in taming your appetite and reducing inflammation.


Hormonal Regulation:

Exercise has a profound impact on hormonal regulation, particularly in the release of hormones that control appetite. After a workout, hormones like leptin and ghrelin, which influence hunger and fullness, become more balanced. This can lead to reduced feelings of hunger.1


When hormones are in a more balanced state, which is possible through an appropriate diet and exercise plan, inflammation is reduced.


Improved Insulin Sensitivity:

Regular exercise enhances insulin sensitivity, helping your body use glucose more effectively and reduce risks of metabolic syndrome and insulin resistance. This can prevent blood sugar spikes and crashes, which often trigger cravings for sugary or high-calorie foods, and inflammation.2


Increased Energy Expenditure:

Exercise burns some calories, but it also increases metabolism, that is the rate at which you burn calories, for up to 48 hours. Exercising before a meal can reduce appetite. Taking a stroll after a meal improves digestion, reduce inflammation, and reduce in between meal cravings.3


Stress Reduction:

Exercise is a potent stress reliever, and lower stress levels can reduce emotional eating and cravings for comfort foods. Engaging in physical activity triggers the release of endorphins, which improve mood, reduce stress, and lower inflammation.


Exercise is a powerful tool not only for enhancing physical fitness but also for controlling your appetite and reducing inflammation. By engaging in regular physical activity, you can regulate hormones, improve insulin sensitivity, and reduce stress, all of which contribute to better appetite and inflammation control. Pair exercise with a balanced diet, and you'll be well on your way to achieving your health and fitness goals while taming your appetite even throughout the holiday season. So, lace up those sneakers and discover the incredible power of movement to help you through the holiday season and meet January 2024 successfully!


Would you like some help getting started with increasing movement in a way that will work for you even during the holiday season? Click Here to schedule an appointment or call 479-363-6585 to get started and meet the holidays with confidence!


In part 5, we will consider the power of getting into the great outdoors for taming the appetite and reducing inflammation.


References:

1. Hagobian, T. A., & Braun, B. (2006). Physical activity and hormonal regulation of appetite: sex differences and weight control. Exercise and Sport Sciences Reviews, 34(3), 147-152.

2. Devries, M. C., & Hamadeh, M. J. (2016). Endurance exercise directly affects insulin action in humans: I. Effects of interdialytic interval. The Journal of Applied Physiology, 100(5), 1699-1706.

3. Donnelly, J. E., Honas, J. J., Smith, B. K., & Mayo, M. S. (2003). Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest Exercise Trial-2. Obesity Research, 11(3), 336-345.

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