Want to Curb Hunger in 2025?

Research suggests high-intensity training

The new year is rolling in, and new research suggests that in addition to being perceived as easier, high intensity training (like tabata or interval training (HIIT)) may give your resolutions a powerful boost when it comes to appetite control. 

The study, published in the Journal of the Endocrine Society, found that high-intensity exercise is more effective at reducing hunger than moderate exercise, particularly in women thanks to a hormone called ghrelin.

Ghrelin, often called the "hunger hormone," plays an important role in regulating appetite. It exists in two forms: acylated ghrelin (AG) and deacylated ghrelin (DAG). While AG is the form that triggers hunger, DAG has been shown to suppress appetite or have no effect. This means that your body’s levels of ghrelin directly influence how hungry you feel.

Researchers examined the effects of various exercise intensities on ghrelin levels and appetite in both men and women. They discovered that high-intensity exercise like cycling at a challenging pace or sprint intervals, was much more effective at reducing AG levels compared to moderate-intensity exercise.

Interestingly, while both men and women experienced reduced DAG levels after high-intensity exercise, only women saw a significant drop in AG levels, which means that high-intensity exercise could have a stronger appetite-suppressing effect for women.

On the flip side, moderate-intensity exercise had a milder effect on ghrelin and was associated with increased hunger in some cases, particularly for women.

Researchers believe that high-intensity exercise could be especially beneficial for those looking to manage hunger as part of a weight loss plan. However, more research is needed to fully understand how exercise affects ghrelin levels and appetite in men and women.

Published January 1, 2025