Also, doing high-effort endurance exercise for long enough suppresses grelin production (the hunger hormone). I've seen 30+ minutes of running or 60+ minutes of

Also, doing high-effort endurance exercise for long enough suppresses grelin production (the hunger hormone). I've seen 30+ minutes of running or 60+ minutes of cycling as the most common rules of thumb. So in order to stack all these effects to maximum effect: plan exercise before meal, plan mean before doing groceries.