Does Walking Reduce Appetite?

If you're looking for a moderate exercise program to lose weight, consider walking. Among the many benefits of walking is its ability to reduce your appetite. A regular exercise program such as walking, along with a reduction in calories, is one of the most effective ways to lose weight and keep it off.

Walking as an Appetite Suppressant

A study out of Brigham Young University has shown that exercise, and specifically walking, can have appetite-reducing effects. This study, published in the October 2012 issue of "Medicine & Science in Sports & Exercise," found that subjects produced lowered brain response to food images on a day they exercised compared to a day without exercise. The exercise, 45 minutes of brisk walking, was performed in the morning and was considered to be in the moderate-to-vigorous range.

Walking Lowers Blood Pressure

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According to Dr. Barry A. Franklin, a daily 30-minute brisk walk done consistently for two months can lower your blood pressure five to seven points. Your blood pressure is considered high if it exceeds 140/90; your goal should be 120/80. If you do have high blood pressure, however, he warns that you should get your doctor's permission before walking in the wintertime, as cold weather can constrict blood vessels, causing your blood pressure to rise. For these people, he suggests walking on an indoor treadmill during winter months.

Other Benefits of a Walking Routine

According to Dr. Mehmet Oz, walking has a high rate of compliance. Those who walk tend to stick with their exercise routine longer compared to those doing other types of exercise routines. When dieting, slow and steady weight loss is of great significance, making a long-term exercise program a valuable tool. It is better for you to lose a moderate amount of weight and keep it off, rather than lose a lot of weight only to regain it. Walking is an effective way to maintain weight loss.

Other Appetite Suppressants

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For most people, a reduction in calories, as well as a good exercise program, is necessary to lose weight. In addition to reducing calories and walking, eating certain foods can help reduce your appetite as well. According to "Shape" magazine, almonds, apples, eggs, oatmeal, salmon, vegetable soup and dark chocolate all have appetite-suppressing abilities. In addition, drinking water, coffee, green tea and vegetable juice may help curb your appetite. Spices considered to be appetite suppressants include ginger and cayenne pepper.