8 Workouts To Reduce Appetite That Might Help You Avoid Binging

Medically reviewed by Maria Sarino, MD FACT CHECKED

A variety of factors, such as body fat percentage, fitness level, and the capacity to detect hunger cues, can affect the amount of physical activity and have an impact on appetite.

For instance, the majority of research demonstrates that exercise raises levels of the appetite-suppressing hormone leptin and decreases levels of the hormone that promotes hunger, ghrelin.

Additionally, factors like the temperature outside or within the studio, the height of a city, and for women, the stage of their menstrual cycle, are important.

You can observe an increase in hunger after exercise during the first few weeks of a new fitness regimen. Your body is telling you to refuel to replace what was used during your workout by increasing your appetite.

Your hunger gets easier to control as your level of fitness increases. Your body takes longer to get back into equilibrium the longer the workout.

Here are some of the top workouts to reduce appetite-

  1. Burpees

    Burpees is a well-known workout to reduce appetite. Work as many muscles as you can if you want to reduce weight in your midsection.

    The explosive exercise, which involves switching from a push-up position to a jump and back, works every muscle in the body. The burpee tests are also done to define the level of coordination and fitness in people. 

    In fact, according to a study, ten quick repetitions are just as effective at igniting your metabolism as a 30-second sprint, allowing you to burn belly fat more quickly than ever.

    How to perform burpees-

    • Place your feet shoulder-width apart as you stand.
    • Your palms should be roughly shoulder-width apart on the floor when you squat down.
    • Kick your legs back into a pushup position, execute a pushup, swiftly reverse the motion, and jump once you are standing. It’s one rep.
  2. Running

    Running is a terrific workout for burning calories quickly; for every 10 minutes of running, the average person may burn about 100 calories.

    Remember that the simple rule for reducing appetite and losing weight is to burn more calories than you take in (3,500 calories must be burned to lose 1 pound of weight).

    As a result, running might produce effective results when combined with a healthy diet.

  3. Spinal Twist

    By reducing your stress, the spinal twist helps you avoid overeating. A stretching exercise that helps lower your stress levels is the spinal twist.

    To control your emotions while you’re under stress, you frequently overeat. Additionally, spine twisting has the potential to improve blood flow.

    How to perform spinal twist

    • Spread your hands out so they form a T while you lie flat on your back.
    • Your hips should be 2 inches to the right.
    • Exhale as you bring your knees up to your chest.
    • Make sure your knees are stacked on top of one another as you roll your legs to the right.
    • On the other side, repeat the process.
  4. Walking

    Walking is helpful to reduce appetite and lose weight eventually. With the benefits of walking, you could burn roughly 150 calories each day if you add 30 minutes of brisk walking to your daily schedule.

    Walking is the last thing on your mind when you want to lose significant amounts of weight. The simplest and most low-intensity exercise for losing weight is walking.

    Points to note

    • Beginners should begin by walking for at least 20 minutes three days a week.
    • Then gradually increase the number of times and length of their walks until they are walking for 30 to 60 minutes each day, six days a week.
  5. Sprints

    Charge forward at peak speed during a sprint training to accelerate that inner engine whether you’re on a bike, at a track, or on the sidewalk.

    Sprinting is a maximal effort that heavily utilizes the glutes and hamstrings. Sprinting is very effective for appetite reduction.

    Steps frequency could be effective for increasing muscle cadence and may also help in improving overall exercise performance.

    You may increase your cardiovascular endurance and encourage fat burning by switching between maximal efforts and recuperation intervals.

    You should sprint as fast as you can for only 20 seconds to maximize your efforts. After that, perform a recovery run twice as long and half as hard.

  6. Zumba

    Just dance if working out in the gym is not your thing. Zumba is a fun and efficient method to include exercise into your routine while also improving your fitness.

    The main focuses of Zumba are calorie burning and relaxation. It makes sense given that it has been shown to reduce appetite, improve strength, increase energy, and decrease stress.

    It includes strenuous training and rapid-fire movement that helps shape the physique. Before you know it, you’ll be burning a tonne of calories while experiencing a surge of energy.

  7. Swimming

    Swimming is a great total-body workout that begins the moment you start striding water when swimming. It is a low-impact exercise that could help in maintaining a healthy weight.

    Your muscles must work harder to keep you afloat since you are practically fighting gravity, they won’t stop until you are out of the water.

    Be sure to mix up your strokes during training because the breaststroke burns fewer calories than the butterfly.

    If you can swim well, try to stay in the water as long as you can by swimming as quickly as you can. If your swimming ability isn’t so strong, try swimming intervals.

    Swim as quickly as you can down the pool’s length and back, followed by a slower swim of the same distance. For the duration of your workout, switch between these intervals.

  8. Cardio

    Cardio exercises are crucial for burning fat and calories. You may burn a lot of calories with exercise in a short period.

    Decide on an aerobic exercise that you enjoy. Walking, swimming, running, and jumping rope are a few forms of cardio. For best results, perform cardio exercises for at least twenty minutes at a time.

    Your training should include intervals. For instance, run as quickly as you can for one minute, followed by two minutes of walking, before sprinting once more for one minute.

    Increase the number of repetitions you perform gradually. Using cardio equipment for interval training can be beneficial because you can maintain a constant speed.


Exercise may lower levels of ghrelin, a hormone that temporarily increases appetite, while rising levels of peptide YY, a hormone that temporarily suppresses appetite.

Only if the workout is intense but the longer the benefit seems to last, the more intense the workout must be. Your body might need to circulate more blood to prevent overheating.

Your body suppresses your appetite to stop you from overeating, which would cause blood to flow to your stomach rather than your stomach to help with digestion.

Thus, these simple and easy-to-add exercises when done on a regular basis, might support your weight management goals and may also improve your overall health and provide longevity.

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