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To Lose Weight with Exercise, Aim for 300 Minutes a Week
- gnat 6y agohttps://archive.is/yNPyo https://archive.is/yNPyo
- hirundo 6y agoThat's 50 minutes per day with a day off per week. Two pomodoros. E.g. cardio in the morning and resistance in the afternoon. That sounds like a lot to fit into a busy life, but a low price if it's all it takes to emulate the health of the hunter gatherers we evolved from.
- blindm 6y agoWalk to work instead of driving?
- subprotocol 6y agoThis. I know many folks who have a 30min - hour commute each way (pre-pandmaic). If they lived a bit closer, and spent that time walking to/from work instead of driving, there you go.
- shaftoe 6y agoPre-COVID and WFH becoming normal, I had a short commute. Only 6 miles. Many places, walking to work is a joke.
- DeRock 6y agoWell, 6 miles sounds about right for a 30min bike commute to work. Do that each way and you’ll have a daily hour of exercise without having to step foot in a gym.
- tlamponi 6y agoBut walking is rather easy and does not really count as demanding exercise, at least if there's almost no elevation change. Also, I only need about 12-13 minutes for my walk to work, so I get only 25 per day - surely better than nothing but not enough to really counter work sitting at a desk 8 to 10 hours a day.
- TechBro8615 6y agoConsider it an investment to add minutes to the end of your life.
- SeaWhales1000 6y agoI agree, it's a lot. Most people would benefit if they curb their calorie intake, instead of trying to lose weight primarily from exercise.
- alexpetralia 6y agoI suspect eating less is far more palatable than 50 minutes of exercise per day.
- jasonv 6y agoYou have to do both -- the body needs proper stressors.
- lotsofpulp 6y agoOnly because the purpose of modern life is to work rather than working to live life. There’s no need for people to work 8 to 10 hours a day, and commute 30+ min in an automobile. Rather than use our technological efficiencies to improve quality of life now, we use them to compete with others to increase probability of securing quality of life in the future.
- 6gvONxR4sf7o 6y agoWe only use them to compete with others because others use them to compete with us, keep up or starve. The equilibrium is whatever people are willing to do, strangely meaning that nobody has a choice in this thing that we’ve all chosen. No idea how to switch to new dynamics so that defecting (in the sense of working less) is the stable equilibrium.
- lotsofpulp 6y agoYou have to legislate standards. For example, overtime payrate multipliers after 6 hours of work in a day / 24 hours in a week / 4 days in a week. Minimum PTO accrual such that people get at least 30 days per year.
- wruza 6y agoThen this elevates to international and there are nations that just wouldn’t do that.
- jasonv 6y agoAnd yet, the population of people who commit to this is pretty solid. Every gym is populated with regulars who show up most days, no matter the kind of jobs or the size of family they have at home. You have to be slightly more creative now, with gyms being closed... but a little equipment can go a long way. It's completely doable, as long as you see it that way.
- hondo77 6y agoDo a long run/ride on the weekend. There's no rule that says one's workout sessions have to all be the same duration.
- mtberatwork 6y agoIt sounds like a lot because it is a lot. You don't need to workout six days a week to reap the benefits. With fitness, the difference maker is being consistent in the long term and not burning yourself out.
- meremortals 6y agoYou can't outrun a bad diet
- shrimp_emoji 6y agoThis. Exercise is a hilariously inefficient way to lose weight (but it's really good for you, otherwise). The metabolic boost that vigorous, regular exercise will give you will also make you hungrier, so you're still in the woods if you can't moderate what/how much you eat anyway. Less Cal in than out is the way to go.
- NickNaraghi 6y agoRead the article - the whole point is that the increase in hunger is capped at about 1000 calories of week regardless of amount of exercise.
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- QuercusMax 6y agoSounds plausible; when I was biking 100+ miles/week (mostly commuting) I could eat whatever I felt like and I was still losing tons of weight.
- hn_throwaway_99 6y ago> Less Cal in than out is the way to go. That mantra always drives me nuts. Not because it's false (on the contrary, by the laws of thermodynamics it's trivially true), but because it's not helpful for people trying to lose weight as it ignores the dynamic homeostasis systems of the human body. I.e. as reported by this article, if you try to increase your "out" energy expenditure, your body releases hormones specifically attempting to increase your "in" by making you hungrier. Similarly, if you try to reduce your "in", your body will lower its metabolism to try to reduce your "out".
- 6y ago
- commandlinefan 6y agoNote that the article describes "walking moderately for 30 or 60 minutes". I'd be curious to see how high-impact exercise like running would make a difference.
- rongenre 6y agoWalking 30-60 minutes a day is basically "get a dog"
- derbOac 6y agoIt's hard to say although last time I looked into this literature really deeply, it seemed like distance was kind of the key. That is, most health gains could be equated by distance in that whatever gains you'd get from 1 hour of walking, epidemiologically speaking, would be accrued by running the same distance that's covered in that hour of walking (on average or whatever).
- Raidion 6y agoWork = Force * Distance. Practically you're more efficient walking than you are running, but walking is nearly as effective as a calorie burner as running, it just takes longer.
- 6gvONxR4sf7o 6y agoWhen it comes to muscles, is force times distance particularly useful? If it were, holding a plank or a squat for hours would be zero work.
- carlmr 6y agoYeah, it would be interesting to have HIIT, running and walking with the same calorie count, to see whether the type of exercise makes a difference, too.
- fredleblanc 6y agoA few years ago I decided I was sick of being overweight and decided to make a change. My approach was two-pronged: 1) eat better, 2) exercise. For eating, I cut out as much sugar as I reasonably could. For exercise, I made sure I "moved vigorously" for 30 minutes per day, every day. I was never a runner. And in my early shape, that 30 minutes was just me walking. Eventually, though, I stopped sweating and being out of breath, so I started walking more briskly. Then eventually I moved to a treadmill and started jogging for bits of it. And then I could jog the whole time. And then I could run while taking jog breaks. About 7 months in, I was able to run 5 miles in about 35 minutes. I did it every day. The point was that I went every day. It wasn't about how much I did, but that I was sweating and moving for 30 minutes. Lost 75 pounds in about 9 months. I took the winter off last year and fell into sugar again, so I restarted this past summer. A 5k every day, as many days as I can. I have to run outside instead of at the gym, so weather controls a lot. All of this is to say I agree, mostly. 30 minutes per day every day can fix a lot of problems. It did for me. :)
- mxcrossb 6y agoI’m jealous, I’ve been jogging since May this year and 5 miles in 35 minutes is way faster than I can go. You could easily break a 20 minute 5k at that pace!
- jfengel 6y agoI've been running for 30 years, and 5 miles in 35 minutes was barely possible at the very peak of my training. There's no chance of pulling it off now, even though I'm in ultramarathon shape. The point being, you run your pace. Congrats on starting and keeping up your running. It's a really good form of exercise -- inexpensive, readily available, and low-overhead. There will always be faster people, and there will always be slower people. You'll meet both at races (when races are a thing again), and mostly what you'll feel is camaraderie that you're all in it together regardless of your pace.
- fredleblanc 6y agoAgreed. My note on times wasn’t to brag, but to say that I never thought I’d run that far or that fast. Before this whole ordeal, my fastest mile was in fourth grade and it was 9:12. And my favorite part of running is waving to other runners running the opposite way. I assume it’s the same way motorcycle people feel when they wave to each other.
- Taylor_OD 6y agoA half hour a day while improving your diet (Pick one: cut booze, fast until afternoon, cut bread, cut soda) is a lot easier to maintain. I ride an exercise bike for a half hour a day while working from home.
- coldpie 6y agoI mean, cut soda, period. The other options you mention have downsides, but there is no downside to cutting soda out of your life. Get rid of that trash. (Coffee-flavored milkshakes, too.)
- Raidion 6y ago"To Lose Weight with Exercise, Aim for 300 Minutes a Week" should be titled "To Lose Weight with Exercise you're gonna need to workout more if you eat more too"
- tsjq 6y agoyes. and that isn't catchy enough :)
- overcast 6y agoThe majority of weight is lost through respiration, that's the C in CO2. Exercise is great for health, and does help weight loss. But diet is the only thing that is going to resolve this. You consume far more calories in a regular sized Milkyway then you're going to burn exercising in 50 minutes that's for sure. Here's a chart of just those tiny "fun sized" Halloween candies. https://www.popsugar.com/fitness/What-Takes-Burn-Off-Halloween-Candy-32307957 https://www.popsugar.com/fitness/What-Takes-Burn-Off-Hallowe...
- cududa 6y agoAccording to your chart and a full size Milky Way being 240 calories, it’s more like 30 minutes
- kwkelly 6y agoIt could be even more wrong. Running burns around 100kcal/mile[1], so assuming a fairly pedestrian 8min/mile, that's only 20 minutes. [1]: https://apnews.com/article/51de4cba6ffe48b0886cf9b2c7a6ba8a https://apnews.com/article/51de4cba6ffe48b0886cf9b2c7a6ba8a
- overcast 6y agoI would venture to guess, most people struggling with weight, aren't putting 20minutes of running in. That's at least a couple miles.
- nitrogen 6y ago8 minute miles is really fast, actually, especially if we are considering people who need to lose weight.
- reportingsjr 6y agoAn 8 minute mile is definitely not fairly pedestrian. Someone who is out of shape and trying to lose weight is probably going to be doing 13-18 minute miles typically.
- overcast 6y ago
- tvanantwerp 6y agoBad title. The study referenced is claiming that the compensatory rise in appetite that comes with exercise seems to be about 1000 calories per week. So only working out 1000 calories worth doesn't help, but working out more does. Of course, the best way to lose weight is to clean up a bad diet. One unhealthy meal--or even a snack--can completely undo the calorie deficit of all but the most intense workouts.
- hn_throwaway_99 6y agoThere is a reason the fitness community jokes that the best exercise for losing weight is "fork putdowns".
- seanicus 6y agoReminds me of the proverb "build muscles in the gym but reveal abs in the kitchen."
- inglor_cz 6y agoIt definitely mirrors my experience. I gained a lot of strength and some muscle mass in the gym. But as for losing extra fat, exercise could not move the needle more than 2-3 pounds. What worked, and was surprisingly easy, was intermittent fasting.
- supernova87a 6y agoI wanted to not have to wonder why my weight was suddenly 30 pounds more than in college, without me remembering how that ever happened. I started exercising with some light running, gym use, breaking a little sweat. Didn't do anything, didn't show any noticeable result over like 4 months. Then I hopped on a rowing machine (above preparation probably helped to be ready for it) because I wanted to see something happen. I'm not that special. Do something to your body and it will probably do the same for you as it does for other people, you just have to stick with it. I stopped thinking "eh, it won't do anything for me". I rowed each day before the weights workout, 10 minutes super intense, until I felt like I was gonna puke as I fell off the machine. Heartbeat way elevated, out of breath, blood coursing through body, and soaked. In conjunction with not eating quite as much (that rowing machine does something to your appetite) I dropped I would say 1 pound per week. Doctor asked if anything was wrong the next time I went in for physical and got weighed. Felt great. Exercise is a part of my routine now. I don't eat junk any more. I now say the thing people always say after such things, but you don't internalize or believe it until you try: "I wish I had done it sooner".
- p1esk 6y ago+1 for a rowing machine. I started ~3 weeks ago, at first could barely do 5 minutes. Now I do 20. One thing to keep in mind is the weight might not change much because while fat is going away, muscle mass increases.
- Jtsummers 6y ago> One thing to keep in mind is that the weight might not change much because while fat is going away, muscle mass increases. This is why, when talking about health and fitness with friends, I always try to deemphasize weight loss. When I decided to finally stop being overweight and inactive (I played rec league soccer, which was miserable because it was my only exercises and I was grossly out of shape) I lost 40 pounds, then I put on 20 as I incorporated more strength (bodyweight) training into my routine. And a couple colleagues who started weightlifting + moderate cardio saw initial losses of maybe 5-10 pounds before their weight became stable, but they were getting in obviously better condition even though they were still above their initial target weights by quite a bit.
- hnracer 6y agoHere's the paper that the article cites (1). It's a RCT thankfully. (1) https://journals.lww.com/acsm-msse/Fulltext/2020/11000/Exercise_for_Weight_Loss__Further_Evaluating.22.aspx https://journals.lww.com/acsm-msse/Fulltext/2020/11000/Exerc...
- mealkh 6y agoSemi-related life hack: as gyms are closed and I am a tad too heavy to run (screwed up knees from my youthful pursuits), I have decided to emulate the walk to work. I recently started to rent an external office (they come super cheap right now) and leave my work laptop there. It forces me to walk 2x25 minutes everyday. I need to do something after hours? Well, back to the office it is (although in this case I usually dash there on my supercool kick scooter).
- Causality1 6y agoResting metabolism constitutes the vast majority of total body metabolism. Exercise is a very difficult way to lose weight without altering your diet.
- jeena 6y agoI lost roughly 30kg since Corona started by changing my lifestyle to Keto and OMAD. I have been exercising 3 days a week with a PT for 3 years before with no results on the weight (but many other great results like fixing my knee and back problems, getting really strong, etc.)
- christiansakai 6y agoThis pandemic I've been eating at most twice a day (light breakfast, skip lunch, then dinner). Sometimes I eat only once a day (dinner). I was surprised how quickly my body adjust and I don't feel as hungry anymore. I don't think humans need to eat three times a day. I also only gain weight for 1kg after all these 8 months lockdown/not allowed to open (pre lock down I did karate about 3 times a week).
- rasengan 6y agoDoesn’t matter how much you exercise if it’s not high and intense quality exercise. But don’t exercise without seeking advice from a physician and/or completing a physical!
- ogre_codes 6y agoI see a lot of comments from people I suspect have never struggled with weight loss here. "Put the fork down" is easy advice, but for many it's a lot more challenging than it sounds. For me, and I suspect a lot of people, focusing on exercise first is the key. I can plot the number of miles I post on the bike against my weight. Of course I absolutely do more than 300 minutes a week on the bike. Diet is super important, likely more important that fitness, but diet is vastly more difficult for me. Also, when I'm working out regularly, my diet naturally shifts. If I'm sitting at my desk or on the couch for weeks at a time, food intake increases. I'm sure if I could ever properly reign in my eating I could change this, but I've tried so many times and it never works. Working out on the bike does, and as I mentioned above, the intake adjusts correctly when I do it.
- castlecrasher2 6y agoMy failures in dieting have always been from losing sight of my goal, and my successes in dieting have always been from making a proper decision. My current target is feeling hungry most of the day, usually eating a ham and cheese sandwich for breakfast and lean meats/vegetables for other meals, and if I'm still very hungry by the end of the day I may indulge in a protein or granola bar and possibly a small glass of milk. I feel like my target of feeling hungry helps put the hunger pangs into perspective, and helps me stay on track.
- lenzm 6y agoThe conclusion was that exercise can help with appetite suppression. These people have not struggled with their weight but do struggle to RTFA.
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- CogitoCogito 6y ago"Eat less" is the correct advice for weight less just like "don't drink" is for alcoholics and "don't think of him" is for someone going through a breakup. It's just basically useless advice totally lacking empathy. People are different. They have different bodies, different psychological dispositions, different experiences, etc. I think more people should ask themselves some basic questions. What would need to happen in my life to put me in the position of being 100 pounds overweight? What type of person would I be? How would it feel to try to fight my way back? How can I gain a bit of perspective?
- lordnacho 6y agoFive hours a week is way more than most people who work and have a family can do. Even if you find the time, you might be quite tired and that also eats into your time budget. Also, you might spend maybe 200cal lightly cycling during a zoom call. You will get that back in a few seconds of eating, if you choose something heavy like a chocolate bar. Your best bet then is to just control the incoming calories, because even an all-out workout of an hour will do you maybe 800cal if you're a bit bigger and stronger than me, and even if you did that you'd feel super tired for a long time after and maybe even decide to eat up that amount again. In my case, it was all about calories. I've done this, and a friend did this as well: get one of those electronic scales that's got a couple of decimals on it, eg says 92.15kg. Then you can get used to understanding how much weight you lose while sleeping, how much you are carrying as pee and poo, and how much a meal tends to weigh. This will tell you how much you actually weigh, because you can take out the noise. Have a look at an online calculator that tells you how much you should be eating for a given target. Find out the calories in everything you eat, and eat that budget. I did this, and amazingly, the weight loss was just as expected. Thermodynamics seems to work.
- skrtskrt 6y agoDedicating 5 hours a week to keeping your body healthy and functioning seems pretty bare minimum expectation. Otherwise your lifestyle is just fully sedentary and you should expect the corresponding health outcomes. Exercise isn't just about the calorie differential, it improves heart function, posture, flexibility, bone mass, mood, etc.
- lordnacho 6y agoYeah I didn't mean to say exercise isn't important, it is. Just that it simply isn't in most people's time budget.
- seanicus 6y agoI'm right there with ya. Kiddo is very young and I can't justify shelling out even 3 extra nanny hours per week for fitness. I try to incorporate/papoose him for as much as I can but there's a lot of stuff I can't do with him attached. Couple that with winters increasing level of difficulty in getting walks in (still trying to figure out how long he can be exposed to the elements before it qualifies as child abuse). I don't have any advice here; just commiserating. Keep on trucking.
- hourislate 6y agoI've found I lost more weight walking (long walks) than doing intense exercise. Cole (Snake Diet guy), had an interesting comment/hypothesis, when your exercise is intense you burn sugar (easily accessible). Your body senses that it needs a lot of energy (fight or flight scenario)and this leaves you craving to replace that energy that you burned (sugar). When you do a low impact cardio exercise (walking below 4 MPH), your body doesn't want to burn that sugar you have, saving it for an emergency (flight/fight). It sees you have all this fat and determines that your energy burn rate can be sufficiently supplied by burning it. So it ends up using fat instead of sugar. Maybe burning through this fat (walking long walks) and not burning through your sugar reserve, remodels appetite hormones (Leptin). Leptin is secreted mainly by white adipose tissue, and levels are positively correlated with the amount of body fat https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2829242/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2829242/ The trick is keep it low impact, slow walking, for 2 or more hours a day. Combined with short 48 hour fasts and a 2500 Kcal re-feed day, it's a game changer.
- ogre_codes 6y agoEveryone is a little different. So I'm not going to tell you what works for you. For me... cycling works wonders. I burn calories twice as fast as walking and so long as I focus on good post-workout foods I avoid the trap of undoing all the good that I just did. Eating proteins and fats after a workout fills me up and lets my body repair torn muscle tissue.
- brudgers 6y agoAssuming fifty percent efficiency, that’s ten hours a week. Or basically a part time job without considering the time it can take to eat a healthier diet. And fifty percent efficiency is probably high considering clothes and showers and travel and equipment acquisition and maintenance and distribution of these throughout a week. Plus recovery time after working out. Yes, it’s possible and people do it. But it’s got a whole host of dependencies that are ordinarily subject to breaking changes.
- karpathy 6y agoI found that the psychological impacts of only creating a deficit via diet are over long term not negligible, and this gets worse as you get leaner. At low body fat percents (low teens and below) you'll start to feel hungry all the time and it will impact moods/productivity. So I find myself forced to eat more but claw it back with exercise, which is great anyway because of all the other benefits of exercise. The degree to which you do this is the big question mark. In addition, the net achievable deficit while remaining happy as a function of exercise ratio is in my experience a U shape - if I exercise too much (e.g. a few ~2K cal hikes) I become ravenous, to the point that eating large amount of food barely makes me any less hungry, and almost always net out in the wrong direction. So this is a great kind of study, though my current happy setting all things considered is hovering around 150min/week.
- oscribinn 6y agoThis article doesn't mention routine at all, and the only focus is on weight loss. This is extremely short sighted as a novice sticking to a routine of increasingly heavy compound lifts 2-3 times a week (~120-180 minutes) can expect improvements in body composition and coordination that will be a much bigger improvement in overall physical ability than just losing some arbitrary amount of weight. Even if weight loss is the end goal, having a solid foundation will help immensely.
- sb52191 6y agoAdmittedly I haven't read tons of scientific research on this topic, but whenever the topic of diet/exercise comes up, I often find the way the question is researched to be lacking. The article mentioned the participants could exercise however they wanted and "many chose to walk". I don't understand why walking is considered exercise. I understand it burns more calories than sitting still, but it doesn't elevate your heart rate nor push your muscles to grow/develop in any real way, and it feels like trying to "cheat" your way into exercise. Also, this bit was really interesting to me: "Those burning about 3,000 calories a week showed changes now in their bodies’ levels of leptin, an appetite hormone that can reduce appetite. These alterations suggested that exercise had increased the exercisers’ sensitivity to the hormone, enabling them to better regulate their desire to eat." I would bet that those who burned the most amount of calories weren't just walking farther than the others, but instead their choice of exercise was just more intense. I've always heard that running isn't a great way to lose weight because it just makes you want to eat more, but that hasn't been my experience. After running somewhere between 3.5-5 miles, my appetite is gone for at least a few hours after the run. I have no desire to snack, and while I might eat slightly more at dinner, the overall calories for my day don't change too significantly.
- skrtskrt 6y agoJust from moving to places where I generally walk everywhere (college, major city) to places where I can only really drive (various smaller towns and suburbs) I have fluctuated in weight up to 15 pounds without any change in diet. In both places, I would lift weights 4-6x a week. I have had family members lose 60+ pounds from introducing daily walks into their lifestyle. I am still a proponent of more vigorous exercise and particularly resistance training, but you cannot discount the benefits that going from not walking to walking can have.
- plorkyeran 6y agoIf walking doesn't elevate your heart rate (and you want it to), you simply need to walk faster. Walking at 4 MPH is a moderate intensity exercise for most people.
- lbotos 6y agoif you wanna lose weight and love the idea of data: - Start weighing yourself daily (once a day -- smart scale helps, but a notepad to track will work). You start here to build the habit. Do this for a 3 weeks just to understand how much your weight will fluctuate +/-. On any given day I seem to fluctuate 2 lbs or so. You will be similar. if you only weigh yourself once a week you might get encouraged/discouraged while in one of these micro-cycles. - Then after 3 weeks, calculate your macros -- and then understand what in your 'normal' diet is throwing your macros out of wack. If you eat labeled food, look at the labels. If you eat more whole foods, google around for some data. It sounds hard, but you'll build an intuition quick. For my partner and I, we both needed MORE protein. We weren't getting enough. I ate MORE meat, and they added a pea protein smoothie (which sounds lame but they are really good.) My partner started to eat less nuts as well, because they were getting too much fats. - Control for your macros with your normal diet. - Eat whatever you want in your macros, balance yourself by watching the scale. if your macros are off, you will trend up for about 4 days in a row. Anything less in my experience is "expected". I can reverse 3 days of small weight gains (3-5 lbs) in about 1-2 days. Once my partner mastered this, they eat 1 cookie and ice cream every night, guilt-free, to hit their sweet tooth, and we have combined lost close to 40lbs by doing this. - You can work out to firm up, but depending on how much you wanna lose, diet alone could be enough.
- 0x2d123 6y agoI think focusing on losing weight is a trap too many people end up falling into. It's just a number. You can lose weight by chopping off a limb or two. Weighing yourself every single day isn't too useful either, because water weight can fluctuate too much from my own experience. On the other hand, gaining muscle weight is something to be happy about for most people, so it's counterintutiive if you're busting your ass training thinking you're going to lose weight and end up gaining or reaching equilibrium by losing fat and also gaining muscle at the same time. A more meaningful goal would be aiming to lower bodyfat percentage, which is what most people are actually after. But most people don't learn to measure bodyfat percentage at home. A scale is just the easiest way. I say, throw away the scale. My mindset is that I'm working out is becuase I'm trying to become stronger, and so that my body can handle more work. This way I can do more things that I enjoy doing. I try to eat healthier because it just feels good. Sometimes I may not eat as healthy, because that felt good at the time. Making skillful use of cheat days is important, because if you burn out and quit training or dieting, it's downhill from there. My philosophy on diet is that, having special days to enjoy not so healthy, delicious food makes that food even more enjoyable compared to eating that way everyday and feeling like crap.
- thehealthycoder 6y agoSeems like a catchy way of saying what needs to happen for you to lose weight: calories in must be lower than calories out
- sradman 6y ago2018 study Energy compensation in response to aerobic exercise training in overweight adults [1] and 2020 study Incentive sensitization for exercise reinforcement to increase exercise behaviors [2]. My key takeaway is that we consume up to 1000 kcal per week to compensate for exercise but not more and that the mechanism works through appetite hormones like leptin [3]. This is a good reference point but I suspect the results don't mesh with the studies on insulin sensitivity, high-intensity interval training, and oxidative stress. There is probably a more optimal workout strategy in terms of time and frequency to achieve the same health benefits but perhaps this is an optimal weight loss strategy. [1] https://journals.physiology.org/doi/full/10.1152/ajpregu.00071.2018 https://journals.physiology.org/doi/full/10.1152/ajpregu.000... [2] https://journals.sagepub.com/doi/abs/10.1177/1359105320914073 https://journals.sagepub.com/doi/abs/10.1177/135910532091407... [3] https://en.wikipedia.org/wiki/Hunger_(physiology) https://en.wikipedia.org/wiki/Hunger_(physiology)
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