Health
Exercises that include vertical movements, such as jumping rope, are the best way to cope with hunger, say Japanese scientists.
Studies have shown that such jumps suppress appetite for a short period, due to the release of a hormone that regulates appetite.
The authors of the new study tried to find out how exercises that move the body's center of mass up and down change the level of the hormone ghrelin. It's produced when we're hungry.
The experiment involved 15 healthy young men with an average age of 24 years. On different days, participants either jumped rope for 30 minutes, used an exercise bike, or just relaxed.
The feeling of hunger in the stomach
Scientists measured levels of the hormone responsible for appetite before and after exercise. They also asked how hungry the men felt and what foods (salty, sweet, sour, fatty) they would like to eat.
The results showed that participants felt less hungry while doing physical activity, and this feeling persisted 15 minutes after they stopped exercising.
In addition, after exercising with a rope, men were less hungry than after exercising, and they were less hungry for fatty foods.
Since the level of appetite hormone after both types of exercise was the same, scientists suggested that there is some other mechanism that is responsible for hunger.
Perhaps vertical movements lead to more “stomach excitement”, which suppressed hunger.
How to get rid of hunger?
Here are some tips to help control hunger:
1. Don't skip breakfast
A breakfast rich in protein and carbohydrates nourishes you all day and helps you avoid snacking.
2. Eat more fiber
Raw vegetables and fruits, as well as cereals, nuts and seeds, help you stay full longer and help you cope with cravings for sweets.
3. 30 percent of your diet should be protein
Like fiber, proteins contribute to better satiety and regulate blood sugar levels.
4. Drink more water
When dehydrated, hunger increases, so drink plenty of water. You can drink a glass of water before meals to get full faster.
5. Eat small meals often
Small portions every 2-3 hours regulate blood sugar levels, keeping energy levels constant and reducing appetite.