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ROTATION DIET AND PHYSICAL ACTIVITY: EXERCISE AND APPETITE

Exercise has some additional beneficial weight-management effects on appetite. Although these benefits are valuable any time of the day, they seem especially useful for those many persons who pig out at night.

If you exercise at the end of the day, it may depress your nighttime eating urges. Exercise causes your liver to secrete glycogen and your fat cells to release fat. This increases the levels of sugar and fat in your bloodstream. Your brain senses this increase, which mimics the levels of fat and sugar in your bloodstream after eating, and it causes you to feel a decrease in appetite.

Exercise increases the level of epinephrine secretion from your adrenal glands. Epinephrine is a fat-mobilizing hormone: when you get active, epinephrine is released from your adrenal glands in order to stimulate your fat cells to release fat for energy. However, epinephrine is similar to amphetamine in its effects on appetite - it decreases your desire to eat. (One way you can recognize this effect is to notice the decrease in salivation that occurs during and after exercise.) Thus, when you exercise at the end of the day, you may experience a decrease in your appetite for the rest of the evening.

Finally, exercise at the end of the day may suppress nighttime appetite in another way. Exercise elevates your body temperature. In fact, the internal body temperature of a person who has been engaging in vigorous physical activity can approach 104 degrees Fahrenheit. That's equivalent to a fever of considerable degree. Although you will feel great rather than ill after being active, this elevation in body temperature can have somewhat the same appetite-suppressing effects as the fever that accompanies illness.

I can vouch for the appetite-suppressing effects of evening exercise - and these effects are not always appreciated by my wife!

She knows that it will be an hour or so before I feel like eating after a jog in the evening, and it sometimes annoys her to have to wait too long if we have planned to have dinner together. Keep this in mind if you begin to prefer evening exercise!

Although the appetite-suppressing effects of activity are great and worth working for, the emotional and psychological effects are even greater. I have already discussed some of these effects above. But there is even more for you to anticipate and experience. If you are now an inactive person, it may be hard for you to believe that, short of illness, the more tired and aggravated you are before you get physically active, the better you will feel afterward. Nothing will invigorate you and prepare you for a day of profitable work more than some brisk activity in the morning, and nothing will relax you and relieve you of the aggravations of a hard day at work more than some brisk activity before dinner. Indeed, it's at the end of the day, when you may feel drained of energy, that a brisk walk, jog, tennis match, or dance class is most elevating and refreshing, physically and mentally. Once you have experienced these effects, there is a good chance you will become addicted to your daily activity, and then it's really "bye-bye fat."

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