针对减肥人士普遍关心的问题，最新研究证据表明运动与进食之间的关系并非直线递进。1一项涵盖20项研究的荟萃分析发现，运动会降低饥饿激素ghrelin的水平，同时增加与饱腹感相关的激素，包括PYY、GLP-1和胰多肽。1更近期的系统评价和荟萃分析进一步证实，运动最初会抑制食欲，但这种效果在30至90分钟后逐渐消退。1
针对超重或肥胖成年人的研究表明，定期运动虽然在禁食状态下会导致饥饿水平小幅增加，但在进食后或日常饥饿中并未显现出明显的一致增加。1在强度方面，高强度运动和中等强度持续运动都能暂时抑制食欲，其中高强度运动的抑制效果略强一些。1
从实际建议看，成年人若要获得健康收益需每周在大多数日子进行至少30分钟的中等至剧烈活动；1但若要从运动中获得有意义的减肥效果，可能需要每天约60分钟的中等强度活动。1有趣的是，研究表明人们在认为某项活动是"运动"时，比认为是"娱乐"时更可能寻求食物奖励，1这提示心理因素在运动后进食行为中也扮演重要角色。
A comprehensive examination of research on exercise and appetite reveals a nuanced relationship between physical activity and food intake. A meta-analysis of twenty studies found that exercise reduces levels of the hunger hormone ghrelin while increasing hormones associated with satiety, including PYY, GLP-1, and pancreatic polypeptide 1. More recent systematic reviews and meta-analyses indicate that exercise initially suppresses appetite, though this effect diminishes after thirty to ninety minutes 1. For overweight or obese adults, regular exercise correlates with a slight increase in fasting hunger levels, yet produces no consistent significant increase in hunger during or after meals or throughout the day 1.
The intensity and duration of exercise influence appetite suppression differently. Both high-intensity and moderate-intensity continuous exercise temporarily suppress appetite, with high-intensity exercise producing a slightly stronger suppressive effect 1. To achieve meaningful weight loss benefits through exercise, adults may need approximately sixty minutes of moderate-intensity activity daily 1, while general health benefits require at least thirty minutes of moderate to vigorous activity most days of the week 1. Psychological factors also play a role: research demonstrates that people are more likely to seek food as a reward when they perceive an activity as "exercise" compared to when they view it as "recreation" 1.
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