How to avoid increased appetite when losing weight through exercise? A guide to scientifically choosing exercise intensity.

People who want to lose weight successfully hope to see results as quickly as possible, which leads many to increase their exercise volume and intensity in pursuit of faster results.
However, as exercise intensity increases, calorie expenditure increases, and the body responds by increasing our appetite. Ultimately, this leads to increased appetite after exercise and consuming more food. The calories in a slice of pizza, a cup of milk tea, or an ice cream can easily offset the calories burned during an hour on the treadmill.
Besides eating more, people also become lazier, preferring to take the elevator even for low floors instead of using the stairs, and wanting to lie down and rest as soon as they get home. These behavioral changes are called compensatory behaviors. The human body is very smart; it protects itself. After exercise, the body adjusts its energy management, unconsciously adjusting behavior to compensate for the calories burned during exercise.
Different types of exercise have different effects on appetite. Long-duration aerobic exercise is most likely to increase appetite. This is because prolonged aerobic exercise leads to increased ghrelin secretion, resulting in a stronger feeling of hunger.
Conversely, short-duration high-intensity interval training (HIIT) has a significantly lower impact on appetite than aerobic exercise. Therefore, the feeling of hunger after HIIT is weaker than after a long run. This explains why many people who start dieting and frantically running don't lose weight, and may even gain a few pounds.
If you prefer aerobic exercise, it's recommended to do low-intensity aerobic exercise during weight loss, such as brisk walking, strolling, or doing yoga or Pilates. Try to avoid long-distance running. Compared to running, low-intensity aerobic exercise has virtually no effect on appetite. At the same time, moderate low-intensity aerobic exercise also helps relieve stress and is a very adaptable form of exercise. Instead of putting immense pressure on yourself that makes it difficult to stick to your exercise routine, choosing an exercise that suits you is the right way to start.