Decoy Hunger: The Real Reason You're Hungry After Exercising

appetite craving exercise hunger Mar 31, 2023

Starting a new exercise routine can trigger an increased appetite and hunger, but is it real or just a decoy? Let's explore the science behind post-exercise hunger and how to distinguish between real and decoy hunger signals.

Leptin and Fat Storage

Leptin is a metabolic hormone that manages your appetite and fat stores. When you start an exercise program, Leptin thinks the stored fat on your body is there intentionally and that you've been saving and keeping it as future energy. This leads to an initial increase in appetite (1).

Normalization of Hunger Signals

As you build up a healthy population of mitochondria in your muscle cells, your appetite and hunger signals will normalize. Mitochondria help improve the signaling between your metabolic hormones like Leptin and your brain. However, this takes time, and consistency is critical (2).

Patience and Persistence

There isn't a set timeline for when hunger signals will normalize, as everyone's body and muscle health are different. However, the good news is that your body will respond to movement and gradually improve. Be patient, persistent, and consistent with your exercise routine (2, 3).

Real Hunger vs. Decoy Hunger

The hunger you feel after a workout may be exaggerated and unreal. Before eating, try drinking water and slowing down. Hydration can help satisfy decoy hunger signals, as it may take away the hunger and delay its return. Real hunger will persist and become more disruptive and intense (4).

Bottom Line

Now that you better understand the science behind post-exercise hunger and how to distinguish between real and decoy hunger signals, you can make informed decisions about your eating habits. Stay patient and persistent; your body will gradually adapt to your new exercise routine!

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Learn More

Everyone can access this episode of the Podcast "Exercise: How to Kick-Start Your Metabolism."

Ovvia® Members, watch these videos: "Exercise: Why" and "Exercise: What & When." And learn how to decipher real hunger signals from the decoy; watch "Hunger: How to Respond."

References:

Kolaczynski, J. W., et al. (1996). Responses of Leptin to short-term fasting and refeeding in humans: a link with ketogenesis but not ketones themselves. Diabetes, 45(11), 1511-1515.
Cappello, V., et al. (2019). Mitochondrial functions and gut microbiota: a bidirectional interplay. The International Journal of Molecular Sciences, 20(16), 3874.
Wewege, M., et al. (2017). The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obesity Reviews, 18(6), 635-646.
Stensel, D. J. (2010). Exercise, appetite, and appetite-regulating hormones: implications for food intake and weight control. Annals of Nutrition and Metabolism, 57(suppl. 2), 36-42.