Thirty to 45 minutes of intense exercise. Boom—there’s your answer. If you want to just take that info and (literally) run with it, be our guest. But you strike us as the inquisitive type, so we’ll explain why this length of time and toughness appears to work best for weight loss.
When it comes to dropping pounds, working out can be both a blessing and a curse: Burning more calories than you take in is, of course, the basic recipe for weight loss—and exercise can definitely help with the burning part. But depending on the kind of workout you do, it may also trigger hunger hormones that lead to overeating, or at least to replacing the calories you torched during your sweat session.
There is, however, a sweet spot. Research has found that intense exercise (where you get your heart rate up around 75 percent of your max) affects levels of the hunger hormone ghrelin in a way that actually suppresses your appetite afterward better than less vigorous workouts.
“An acute bout of high-intensity exercise distributes blood away from the stomach and intestines due to the need for greater circulation of blood to the muscles, which may be a factor involved in appetite suppression.