• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Paleo Leap
  • Recipes
    • Beef and Red Meat
    • Chicken and Poultry
    • Pork
    • Fish and Seafood
    • Eggs
    • Soups
    • Salads
    • Sides, Veggies and Appetizers
    • Sauces, Dips & Vinaigrettes
    • Drinks
    • Sweets and Snacks
    • Cooking Tips
  • Learn
  • Your Starting Point
    • Topic Index
    • Paleo 101
    • Paleo Meal Plan
    • Paleo Food List
    • Transitioning to Paleo
    • Am I Doing it Right? - Checklist
    • Mini-Course for Beginners
  • Popular Topics
    • Recipes for Beginners
    • Breakfast Ideas
    • Homemade Condiments
    • Legumes
    • Wheat & Gluten
    • Dairy
    • Nightshades
  • More
    • Compilations
    • Foods
menu icon
go to homepage
  • Recipes
  • Chicken
  • Pork
  • Snacks
  • Salads
  • Learn Paleo
  • Paleo Cooking Tips
  • Paleo Diet Foods
  • Paleo Recipe Compilations
  • Keto Diet Recipes
  • Paleo Beef and Red Meat Recipes
  • Paleo Drink Recipes
  • Paleo Egg Recipes
  • Paleo Fish and Seafood Recipes
  • Paleo Sauces and Dips
  • Paleo Sides, Veggies and Appetizers
  • Paleo Soup Recipes
  • Paleo Tips & Tricks
  • Paleo Topic Index
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • search icon
    Homepage link
    • Recipes
    • Chicken
    • Pork
    • Snacks
    • Salads
    • Learn Paleo
    • Paleo Cooking Tips
    • Paleo Diet Foods
    • Paleo Recipe Compilations
    • Keto Diet Recipes
    • Paleo Beef and Red Meat Recipes
    • Paleo Drink Recipes
    • Paleo Egg Recipes
    • Paleo Fish and Seafood Recipes
    • Paleo Sauces and Dips
    • Paleo Sides, Veggies and Appetizers
    • Paleo Soup Recipes
    • Paleo Tips & Tricks
    • Paleo Topic Index
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ร—
    Home ยป Learn About Paleo & Keto Diets

    4 Things to Know About Compensatory Eating (aka "eating it all back" after exercise)

    Last Modified: Feb 19, 2023 by Paleo Leaper ยท This post may contain affiliate links ยท Leave a Comment

    Sharing is caring!

    13 shares
    • Facebook
    • Twitter
    • Reddit
    Compensatory Eating

    Youโ€™ve probably heard the advice that it doesnโ€™t make sense to exercise for weight loss because โ€œyou just get hungrier and eat it all back.โ€ In more scientific terms, thatโ€™s called compensatory eating, and a lot of people will argue that it totally negates any benefit of exercise for weight loss. But thereโ€™s more to the story than that.

    First of all, the benefits of exercise donโ€™t come from burning a lot of extra calories. Thatโ€™s not how it works. Exercise is helpful for weight loss, but not because it burns calories, so โ€œeating it all backโ€ doesnโ€™t matter. (Hereโ€™s more on that). But even on top of that, the idea that โ€œyou just get hungrier and eat it all backโ€ is way more complicated than most people think. Here are 4 things you should know about that...

    1. Exercise Suppresses Appetite in the Short Term

    One thing that almost all studies can agree on is that during and immediately after a workout, most people feel less hungry. This review is free to read and goes over all the evidence, including appetite hormone levels, the role of low-energy-density foods (e.g. eating vegetables instead of potato chips), the difference between people who habitually exercise and people who donโ€™t, and other relevant problems. To quote:

    โ€œmost studies using exercise-trained individuals have shown a suppressive effect of exercise on appetite.โ€

    In the short term, exercise lowers levels of hunger hormones and decreases subjective feelings of hunger. This is probably caused by the effect of exercise on appetite hormones, but depending on the type of exercise, dehydration and gut disturbance might also be going on (e.g. some runners get upset stomachs if they eat too soon after running). There was some quibbling back and forth in the studies about specifically what type of exercise causes the most dramatic effect, but overall, it was clear that exercise decreased appetite immediately after the workout.

    This review found exactly the same thing and included even more studies since it wasnโ€™t focusing only on people who exercised regularly. This review suggested that the more intense the exercise, the greater the effect.

    The exception: people who are overweight and obese may have different responses, although thereโ€™s not a huge amount of research specifically studying them. For example, this study specifically tested overweight and obese women and found no effect of exercising on appetite.

    But hereโ€™s the catch: the โ€œpostexerciseโ€ period in these studies lasted 1-2 hours after the workout. So assuming you do a 1-hour workout, and then eat less in the next 1-2 hours, what about the other 21 hours of your day? Thatโ€™s where things get complicated.

    2. In the Long Term, Results Will Almost Certainly Vary

    In the long term, the effect of exercise on appetite and food intake actually depends on who you are โ€“ results are totally different for different people. To quote this study:

    โ€œlonger term exercise is characterized by a highly variable response in eating behaviour...Marked differences in hunger and energy intake exist between those who are capable of tolerating periods of exercise-induced energy deficit, and those who are not. Exercise-induced weight loss can increase the orexigenic [orexigenic = feeling hungry] drive in the fasted state, but for some this is offset by improved postprandial satiety signalling [โ€œpostprandial satiety signallingโ€ = feeling full after a meal].

    Is this how your body will respond to exercise? Who knows!

    So in other words, some people exercise and feel hungrier, but then after they eat, they feel fuller even after eating less food. These are two totally opposite effects, and they interact with each other in different ways.

    This study found something similar: people who regularly exercised had more sensitive appetite systems. โ€œSensitiveโ€ can go both ways โ€“ maybe youโ€™re more sensitive to hunger, but maybe youโ€™re also more sensitive to fullness.

    So the people who confidently inform you that โ€œexercise just makes you hungryโ€ - maybe it does, for them. And if exercise works that way for you, then you might want to account for that in your weight-loss plans, although itโ€™s worth repeating that exercise doesnโ€™t work by burning calories anyway. But if you actually study people in a systematic way, itโ€™s very clear that it doesnโ€™t work that way for everyone.

    3. Studies on Women are Few and Far Between

    Hereโ€™s a quote from a recent study:

    "The majority of exercise and appetite regulation studies have been conducted in males. Consequently, opportunities to examine sex-based differences have been limited"

    This study was published on September 21, 2016. Unless thereโ€™s been a sudden deluge of exercise-and-appetite studies on women in the past month, thatโ€™s still true, and it makes examining the effects of exercise on appetite in women very difficult. You could just assume that women will react the same way as men, but thatโ€™s a very dubious assumption โ€“ thereโ€™s not much to recommend it but convenience. On the other hand, if there are differences between men and women, nobodyโ€™s really sure what those differences are or what might account for them, much less how to design a diet and exercise program that takes advantage of them.

    The limited evidence we have suggests that thereโ€™s not a huge difference, but the evidence base is so small that there could be something big hiding in plain sight. As the study puts it, โ€œFuture well-controlled acute and chronic exercise studies directly comparing men and women are required to expand this evidence base.โ€

    4. Many Studies are Totally Unreliable

    Can you remember every single thing you ate for the past week? Every snack? The exact portion size of everything on your plate? Almost nobody can do it โ€“ and yet, thatโ€™s the kind of diet record that long-term studies of food intake are often based on. Obviously, this kind of record-keeping is going to be imprecise, whether people mean to be inaccurate or not.

    Also, remember from up above that everyone is a special snowflake? This review pointed out that a lot of studies on exercise and weight loss just take the average numbers and ignore the individual variation. For example, imagine that Mary and Ted both start running. Mary loses 10 pounds because she doesnโ€™t overeat to compensate and Ted gains 5 pounds because he gets so hungry that he overcompensates with his food. The average of -10 and +5 is -2.5, so the study might report that โ€œrunners lost an average of 2.5 pounds,โ€ even though nobody actually lost 2.5 pounds. You can work around this by looking for the range of the results, but that takes effort and more space than most headlines have to work with.

    Summing it Up

    Does exercise โ€œjust make you hungrier?โ€ Well, it depends. The only thing any of us can do at this point is to try it out individually and see. But itโ€™s worth repeating thatโ€ฆ

    • The weight-loss benefits of exercise donโ€™t come from burning a lot of calories.
    • The health benefits of exercise donโ€™t come from weight loss, and you can improve your health by exercising whether or not you lose a single solitary pound.
    • Different types of exercise have different effects on different people. If running doesnโ€™t work for you, swimming or weightlifting or weighted walking or biking or competitive squash or synchronized equestrian cheerleading might be better. (OK, we made that last one up. But doesnโ€™t it sound fun?)

    More Learn About Paleo & Keto Diets

    • closeup of a white bowl filled with Garlic & Roasted Onion Salsa
      Garlic & Roasted Onion Salsa
    • plate filled with blackened tilapia and sliced lemon
      Blackened Tilapia
    • Crab Stuffed Salmon served on a cutting board
      Crab Stuffed Salmon
    • 17 paleo bars & bites to snack on featured
      17 Paleo Bars & Bites To Snack On

    Sharing is caring!

    13 shares
    • Facebook
    • Twitter
    • Reddit

    Filed Under: Learn About Paleo & Keto Diets

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    paleo leap square logo

    Hi, I'm Rick! Paleo Leap is the oldest and biggest resource online, covering everything about the paleo diet. We have over 1500 recipes categorized and plenty of meal plans for you to try.

    More about me โ†’

    Popular

    • Bacon-Wrapped Salmon Featured
      Bacon-Wrapped Salmon Recipe
    • Almond Milk Custard
      Almond Milk Custard Recipe
    • Flourless Banana Pancakes Featured
      Flourless Banana Pancakes Recipe
    • Turban Squash Soup Featured
      Turban Squash Soup Recipe

    Recent Recipes:

    • closeup of a glass of Almond banana cinnamon smoothie on a wood table
      Almond Banana Cinnamon Smoothie
    • glass of Peach and chocolate green smoothie on a wood table with peaches in the background
      Peach and Chocolate Green Smoothie
    • closeup of two glasses of cinnamon and Coconut vanilla milkshake
      Coconut Vanilla Milkshake
    • Pumpkin smoothie in a glass on a wood table with cinnamon sticks in the background
      Pumpkin Smoothie

    Footer

    โ†‘ back to top

    About

    • Privacy Policy
    • Disclaimer
    • Cookie Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    As an Amazon Associate, I earn from qualifying purchases.

    For your information only. The statements on this website are merely opinions. Paleo Leap does not provide medical or nutritional advice, treatment, or diagnosis. Read the full disclaimer.

    Copyright ยฉ 2023 Paleo Leap