More on Weight Loss and Change

At a superficial level, change management appears easy, ie give people the incentive and some techniques, and they will change. However, it is complicated (see this knowledge base for more details).

Similarly, losing weight sounds easy, ie burn calories during exercise and/or reduce your calorie intake. However, there is a complex relationship relationship between exercise, appetite, weight control and hunger that is often overlooked and can be counter intuitive.

Take exercise - it would appear that by exercising you should be burning calories and thus lose weight. However, exercise can increase your hunger. As a result, you consume more calories than you would otherwise. Thus for weight loss to occur, exercise needs to be accompanied with strict calorie intake reduction, eg eat fewer calories, as a way to lose kilograms.

However, there is a particular hormone, acylated ghrelin, that is thought to influence the appetite; it rises with hunger. The level of this hormone, and its impact on hunger, varies depending on the intensity of exercise.

"...In general, exercise has lowered the men's level of acylated ghrelin, compared with when they sat continuously..."
Getchen Reynolds, 2017

The more intense and longer the period of exercise, the lower levels of acylated ghrelin produced but there was not necessarily a comparable greater change in appetite.
Moreover, it is thought that there are many other factors apart from exercise and acylated ghreli levels that impact our appetite.

 

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