Have you ever been surprised by your insatiable hunger after a day spent mostly sitting?
A recent study published in The American Journal of Clinical Nutrition may have the answer you’re looking for.
I study
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The link between physical activity and appetite regulation is well known:
if you practice more physical activity, your appetite will increase to compensate for the greater energy expenditure.
By following 421 adults for a year, the researchers however discovered a flaw in this control mechanism, more specifically they identified a precise minimum threshold of physical activity that helps regulate our appetite: 7116 steps per day.
Study participants were divided into groups based on the amount of daily movement, measured in steps.
Individuals in the least active group, who walked fewer than 6,062 steps per day, showed worrying results. Not only did they accumulate a greater amount of fat mass by the end of the observation year, but they also showed higher levels of disinhibition and cravings for unhealthy, high-calorie foods, such as chips, burgers and pizza.
The reason behind this phenomenon? According to the authors, when we don’t move enough, our body struggles to regulate food intake appropriately. Without sufficient amounts of movement, the system that controls our appetite fails to “shut down” at the right time, leading us to consume more calories than we burn.
In short, it is as if Nature had not even remotely hypothesized that human beings could become lazier than a hibernating sloth….
This condition can obviously lead to weight gain, as the body stores excess energy in the form of fat.
The conclusions
The study led to three main findings:
- Relationship between calorie intake and physical activity: Researchers have noticed that the more active a person is, the higher the amount of calories they consume. However, surprisingly, people who do too littlePhysically active people tend to consume more calories than those who are slightly more active, and almost as much as those who are very active.
- Underestimation of calorie consumption: Those who do less physical activity not only report eating less than they actually do, but also show a greater tendency to eat excessively casually, that is, without controlling their eating habits, compared to those who are more active.
- Increase in fat mass: Less active individuals not only eat more calories, but they also accumulate more fat mass, significantly increasing their risk of gaining noticeable weight over the course of a year. These findings suggest that low physical activity is a risk factor for weight gain, as it prevents you from achieving an energy balance.
The limitations of the study
Like any research, this also has some limitations that deserve to be highlighted, including the fact that although a clear correlation emerges between lower levels of physical activity and greater weight gain, establishing a direct causal relationship is more complex. It is possible that other factors not measured or controlled for in the study, such as psychological stress or individual metabolic variations, could influence physical activity levels as well as appetite and weight regulation.
Furthermore fActors such as food availability, diet type, mental health, and social support play crucial roles in weight regulation and could interact in complex ways with physical activity to influence eating behavior and weight control. These factors were not examined in detail in the study.
These limitations do not diminish the importance of the findings, but highlight the need for further research to more fully explore the mechanisms and interactions linking physical activity, appetite and weight control.
At least 7000 steps a day, or…
This study not only highlights the importance of maintaining a minimum level of physical activity for weight control, but also offers a simple and achievable solution for anyone. Reaching 7,116 steps a day might be easier than you think: a walk in the park, choosing the stairs instead of the elevator, or taking an extra walk with your dog are all easy ways to increase your daily step count.
7,000 steps per day is actually not that many, but it’s important to note that although the study focused on daily steps as a measure of physical activity, this value does not capture the completeness of a person’s physical activity, which should also include the evaluation of the intensity and type of exercise which can have different effects on appetite and metabolism.
In summary, moving is not only good for physical health, but it is also essential for keeping our appetite under control. If you often find yourself hungry despite adequate calorie intake, evaluate your level of physical activity – it might be time to take a few extra steps!
