Thirty to 45 minutes of exercise. There’s your answer. But there’s more to it, so we’ll explain why this amount of time and toughness appears to work great for weight reduction.
Working out could be both a boon and a curse, if it comes to dropping pounds: burning off more calories than you take in is, of course, the recipe for weight management – and workout can definitely help with the burning part. But depending on the kind of exercise you’re doing, it can activate appetite hormones that lead to overeating, or to replacing.
There is, however, a sweet spot. Research has discovered that extreme exercise (in which you get your heart rate up around 75 percent of your maximum) affects levels of the hunger hormone ghrelin in a manner which truly suppresses your appetite then superior than vigorous workouts.
“An intense bout of high-intensity exercise distributes blood away from the stomach and intestines because of the demand for greater circulation of blood to the muscles, which may be a factor involved with appetite suppression. Along with the result lasts for several hours – and possibly even days – following your exercise.”
Duration is a variable. “If individuals exercise for longer periods, the reduction of desire might not be too good,” he adds. So 30 to 45 minutes of jogging, for instance, is much better than 60 to 90 minutes of walking as you’ll expend a great deal of energy, however your desire will be blunted afterward. In actuality, a current research suggests that span workouts – switching 30-second all-out bursts of workout with a minute of healing – might have a slight advantage over sustained vigorous exercise.
Less taxing workouts just don’t give you the burn.