Are you feeling those hunger pangs, or craving chocolate? Don’t you wish that there was some way to stop feeling famished? There is! Go for a walk!
Recent clinical research is proving that walking not only does not increase appetite, but in some cases can even diminish your overall hunger while keeping you feeling full! The old wives tale that you get hungrier after a walk is 100% wrong! This factor is of specific interest to people who have diabetes as well as those interested in weight-loss. A University of Pittsburgh research study (1) found that hunger and eating was not affected by walking, suggesting that walkers do not compensate for the energy cost of the walking session by eating more. When you walk you use up calories that you don’t end up overeating later to compensate, therefore you lose weight!
Walking Makes You Feel Fuller At Mealtimes!
A Scottish study (2) found that brisk walking actually diminished appetite! The researchers tested obese women and found that a 20 minute walk produced lower appetite as well as higher satiety and fullness perceptions. That means that after a walk, you actually feel fuller even though you want to eat less!
Lose Weight & Lower Your Blood Sugar By Walking!
Another study (3) tested the appetites of subjects two and five hours after they had undergone a 60 minute brisk walk, and showed that there were no essential differences from when they had not walked at all. While the one hour walk consumed an average of 439 calories, all the measures of appetite which include hunger, fullness, satisfaction, and prospective food consumption were not noticeably different. Just as significantly, the levels of substances which affect appetite relative to diabetes and overall health such as acylated ghrelin, glucose, insulin, and triacylglycerol were also unchanged! The conclusion of this study is that since walking does not make you eat more, it is a great way to burn up those excess calories! Great news for both weight-loss as well as sufferers of diabetes: Walking helps you lose weight and stabilize your blood sugar levels!
Walking Allows You to Consume More Fat!
A British study (4) concluded that a half hour brisk walk daily offsets the blood chemistry effects of substituting dietary fats for carbohydrates: This means that walkers can indulge in eating diets that are higher in satisfying fats without negatively affecting their blood sugar levels. Hard to believe that walking actually allows you to consume more fat in your diet and stay healthy, but that’s just one of the amazing effects of walking!
Walking Even Makes You Crave Chocolate Less! Wow!
The satisfying effect of a nice brisk walk can even temper your temptation to engage in sweet snacking. A British study (5) investigated the effects of walking on urges to eat chocolate. Subjects were sent out for a session of walking and then exposed to their favorite chocolates. The study found that a brisk walk reduced chocolate urges right across the board. Since chocolate is such a calorie rich snack, having the clinical evidence that walking does not increase your cravings for it, is a godsend to all chocolate lovers who wish to avoid a bulging waistline! It seems that walking is the dieter’s best friend to curb your hunger and calm your cravings! So… Walk, don’t choc!
Key To References
1) Unick JL, Otto AD, Goodpaster BH, et al. Acute effect of walking on energy intake in overweight/obese women. Appetite. 2010 Jul 30.
2) Tsofliou F, Pitsiladis YP, Malkova D, et al. Moderate physical activity permits acute coupling between serum leptin and appetite-satiety measures in obese women. Int J Obes Relat Metab Disord. 2003 Nov;27(11):1332-9.
3) King JA, Wasse LK, Broom DR, et al. Influence of brisk walking on appetite, energy intake, and plasma acylated ghrelin. Med Sci Sports Exerc. 2010 Mar;42(3):485-92.
4) Burns SF, Hardman AE, Stensel DJ. Brisk walking offsets the increase in postprandial TAG concentrations found when changing to a diet with increased carbohydrate. Br J Nutr. 2009 Jun;101(12):1787-96.
5) Taylor AH, Oliver AJ. Acute effects of brisk walking on urges to eat chocolate, affect, and responses to a stressor and chocolate cue. An experimental study. Appetite. 2009 Feb;52(1):155-60.