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15.06.2017

Short interval training between meals keeps a slimming diet on course

If you're going to reduce your calorie intake to shrink your fat percentage, you can prevent hunger attacks from sabotaging your attempts to diet by building in a short interval training session between meals. Sports scientists at the University of Birmingham published the results of a pilot study in Nutrients.

Study
The researchers gave eight overweight participants breakfast in the morning and lunch four hours later on two different occasions. On one occasion the participants did nothing after breakfast and on the other they did a short interval training session on a cyclometer two hours after breakfast.

The interval training consisted of four bouts of 30 seconds during which the participants had to cycle as hard as they could. Between the short bouts they cycled for three minutes at a gentle pace.

Results
The participants reported less feelings of hunger during the first two hours after the interval training than they did when they did no exercise.

The researchers found less of the hunger hormone ghrelin in the participants' blood after the interval training session and more of the satiety hormone GLP-1.

The participants were allowed to eat as much as they wanted during lunch two hours after the interval training or the period of no exercise. The interval training had no effect on calorie intake.

Conclusion
"Very low volume sprint interval exercise of just 4 x 30 s transiently suppressed appetite in overweight individuals," the researchers summarised. "Appetite suppression was allied with an enduring decrease in the plasma concentration of acylated ghrelin and a modest increase in GLP-1."

"However, the relationships between changes in appetite-associated hormones and both subjective appetite and food intake - which was unaffected two-hours post-exercise - were weak, questioning their role in post-exercise appetite regulation."

"Nonetheless, these findings suggest that the potential for micro bouts of 'exercise snacks' to influence appetite and very short-term eating behavior warrants further investigation."

Source:
Nutrients. 2017 Apr 5;9(4).

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