Many people hesitate to start an exercise program along with their diet because they fear that exercise will stimulate their appetite, causing them to eat more. Contrary to popular belief, moderate exercise actually decreases your appetite. It does this by several mechanisms:
1. Exercise regulates the brain’s appetite control center (appestat), which controls your hunger pangs. Too little exercise causes your appetite to increase by stimulating the appestat to make you hungry. Exercising, on the other hand, slows the appestat down, thus decreasing your hunger pangs.
2. Exercising redirects the blood supply away from your stomach to the exercising muscles. With less blood supplied to the stomach, your appetite is reduced.
3. Moderate exercise such as walking burns fat rather than carbohydrates and therefore does not drop the blood sugar precipitously. Strenuous exercises and very low calorie diets both drop the blood sugar rapidly, and it is this low blood sugar that stimulates your appetite and makes you hungry. Walking, on the other hand, is a more moderate type of exercise and consequently burns fats slowly, rather than carbohydrates quickly. This results in the blood sugar remaining constant. And when the blood sugar remains level, you do not feel hungry.
4. Exercising also helps to increase the resting basal metabolic rate (BMR), as explained in Tip 86. This basal metabolic rate refers to the calories your body burns at rest in order to produce energy. When you go on a calorie restricted diet, your BMR slows down because your body assumes that the reduction in calories is the result of starvation, so your body wants to burn fewer calories so you won’t starve to death. This is one of the reasons you don’t continue to lose weight on a calorie restriction diet. If, however, you are combining exercise such as walking with your diet, then the walking keeps the BMR elevated even though you are dieting. The result: less hunger and more calories burned when you walk every day.
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