updated with new information - May 2021
You work out every day— so that means you can eat whatever you want? Is this a true or false statement?
The Truth: You can easily out-eat your exercising. It’s essential to both work out and eat right for successful weight loss and to maintain good health.
A lot of people seem to think putting in the hours at the gym entitles them to eat whatever they want: After all, they're working out — so they must be healthy, right?
To put it the best way possible, NO … this is by far not the truth— here are some reasons why.
REASON 1:
Weight loss is about calories in versus calories out. If your goal is to lose weight, you should be counting and logging the calories you’re consuming and the calories you’re burning on a daily basis — aiming for a calorie deficit by the end of the day. So, if you work out on the treadmill for an hour and burn 500 calories and then chow down on more than one slice of pizza (at least 500 calories) — You ate just as many calories as you burned. Plus, you’re refueling your body with refined carbohydrates and will probably be hungry again in the next hour or two.
REASON 2:
You can’t fuel your body with junk and expect it to perform. Just like you wouldn’t expect your car to run without proper fuel, you can’t expect your body to perform with junky fuel. Processed carbohydrates, sugar, or soda only give you a sugar high. They do not give your body the building blocks that it needs to perform in the gym or life.
REASON 3:
You won’t have the motivation to train if you aren’t eating right. Diet and exercise are a feedback loop. When you eat well, you are more motivated to move, and when you move you are more motivated to eat well.
To sum all of this up, the key to a healthy lifestyle is eating whole, real foods and exercising on a regular basis (three to four times a week)! Make them both a healthy relationship and not something that is miserable.
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Stacy Houser
TC Founder and Trainer
As a seasoned fitness enthusiast and expert, I can attest to the importance of maintaining a balance between exercise and nutrition for achieving optimal health and weight management. My extensive experience in the fitness industry, coupled with a deep understanding of nutrition science, positions me to shed light on the misconceptions surrounding the idea that working out gives you a free pass to indulge in any type of food.
The statement that "you can eat whatever you want if you work out every day" is a common misconception that needs to be debunked. Let's delve into the evidence and concepts discussed in the article to support this notion:
1. Weight Loss and Caloric Balance:
- The article correctly emphasizes the principle of weight loss being a result of the balance between calories consumed and calories expended. This is a fundamental concept in nutrition and fitness.
- Caloric deficit is crucial for weight loss. If you consume more calories than you burn, you won't lose weight, regardless of your exercise routine.
- The article uses the example of burning 500 calories on the treadmill but then consuming a high-calorie meal, highlighting that an excess of calories can negate the benefits of exercise.
2. Quality of Nutrition:
- The article underscores the importance of the quality of the calories consumed. It compares the body to a machine that requires proper fuel to perform optimally.
- The analogy between providing a car with proper fuel and providing the body with nutritious food reinforces the idea that junk food is inadequate for sustaining physical performance and overall health.
- Processed carbohydrates, sugar, and soda are identified as "junky fuel" that only provides a temporary energy boost without supplying essential nutrients.
3. Motivation and Feedback Loop:
- The article introduces the concept of a feedback loop between diet and exercise, emphasizing that eating well enhances motivation to exercise and vice versa.
- This highlights the interconnectedness of nutrition and physical activity, emphasizing that both are integral components of a healthy lifestyle.
4. Sustainable Lifestyle Habits:
- The conclusion promotes a holistic approach to health, advocating for a regular exercise routine (three to four times a week) and a diet consisting of whole, real foods.
- The idea of making exercise and nutrition a "healthy relationship" reinforces the importance of sustainable lifestyle habits rather than viewing them as temporary or restrictive measures.
In summary, the evidence provided in the article aligns with established principles in nutrition and fitness. It emphasizes the need for a comprehensive approach that includes mindful eating, regular exercise, and the cultivation of healthy habits for long-term well-being. As someone deeply immersed in the world of fitness, I wholeheartedly endorse the article's message and encourage individuals to prioritize both exercise and nutrition for a truly healthy lifestyle.
