Two recent studies are helping to explain the benefits of exercise and its ability to control your hunger cravings—a hot topic given the popularity of weight-loss drugs like Ozempic. These drugs help to quiet "food noise" in your brain and regulate hormones related to your appetite, but researchers are reminding the public that exercise has been, and will continue to be, a natural way to curb cravings. However, it's not an equal solution for all.
In fact, these new findings suggest that men and women experience different effects from exercise: While moderate-intensity workouts appear to adequately suppress hunger in men, studies are showing that, unfortunately, women may need to push harder to achieve the same benefits. Let's unpack the research.
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Exercise vs. Hunger: What the Science Says
A new study published in December 2024 in the journal Physiological Reports found that moderate-intensity exercise (think: brisk walking, dancing, or swimming laps) can positively impact appetite-regulating hormones in men with obesity.
While previous research has zeroed in on gastrointestinal hormones, this study was the first to look at how interleukin-7 (IL-7), an immune-regulating protein, and other hormones might be involved in appetite suppression. The results revealed that, even without extreme effort, exercising led to an increased suppression of some of these hormones in the study subjects.
“This shows that even moderate-intensity exercise can have immediate and beneficial effects on appetite control in males with obesity," explained study author Timothy Fairchild, an Associate Professor from Murdoch University’s Health Futures Institute School of Allied Health.
He was quick to point out how the effects are similar to those of popular weight-loss drugs like Ozempic.
“Despite a strong focus on weight loss drugs in society at present, this study shows that lifestyle factors still have a strong and relevant role in helping people to live their healthiest life," Fairchild said in a press release. "In fact, the hormones which have been shown to increase after exercise are the same hormones which the most successful weight loss drugs are mimicking."
That's great news for men who exercise for its weight-loss benefits. But what about women?
Why Exercise Intensity Matters—Especially for Women
A different study published in November 2024 in the Journal of the Endocrine Societylooked specifically at the role of exercise and its appetite-suppressing effects in men versus women. It examined the hunger hormone ghrelin, which women naturally have in higher levels than men, making food noise and cravings arguably "louder."
This was the first study of its kind to put ghrelin in both sexes to the test with three different types of activity: no exercise, moderate exercise, and high-intensity exercise (like sprinting or jumping rope, where movement feels challenging).
The results suggest that high-intensity exercise is the most effective at suppressing ghrelin levels in both men and women, and study participants reported feeling less hungry after such movement. However, moderate-intensity exercise failed to have the same effect in women.
In fact, the women in the study reported feeling hungrier after moderate exercises compared to not exercising at all.
“We found that moderate intensity either did not change ghrelin levels or led to a net increase,” the study authors wrote.
Meaning: High-intensity exercise helps regulate appetite in both men and women, but moderate-intensity exercise may only quiet food cravings in men, so women have to work harder to reap the same benefits.
Related: 6 Best Walking Workouts for Weight Loss
The Takeaway: A Personalized Approach to Appetite Control
It's important to note that these were small studies and there's much more research to be done in this area.
Still, these studies highlight the powerful role that exercise plays in naturally controlling your appetite. For those looking for a drug-free weight-loss method, hitting the gym or picking up a new physical activity could be an effective method. And, whether through moderate or high-intensity workouts, it's clear that staying active is a key factor in achieving overall health and wellness.
That said, it's important to understand your own body and its needs, and how those may differ from, say, your partner or a workout buddy. Science is showing that it's important to tailor your exercise habits and intensity to what your body is capable of and the results you're looking to achieve. For this reason, it's best to consult with a pro for the best course of action.
