According to experts, “moderation is key” in exercise, and being healthy doesn’t mean you have to give up all the foods you enjoy.
If you regularly exercise but don’t eat adequately, the article by Jocelyn Solis-Moreira, a freelance journalist based in New York specializing in science and health, may prompt you to reconsider your diet. The content of her article, published on CNN, is as follows:
People exercising in Miami, USA, on July 16, 2023. (Photo: AFP/TTXVN)
You might be running 30-50 km a week but often indulge in fast food for dinner. You could be monitoring your intake from Monday to Friday but bingeing on weekends. Or perhaps you have a kitchen stocked with chips, cookies, and soda, thinking that exercising keeps you “slim.”
The idea of eating whatever you want without consequences sounds like a dream—especially if you’ve convinced yourself that you’ll burn it off in your next workout.
However, the reality is that exercising longer or at a higher intensity doesn’t negate the effects of a poor diet, experts say. Exercise cannot fully reverse the impacts of unhealthy eating.
“Skinny Fat”
“Skinny fat” is an unofficial term used on social media to describe someone who appears slim but has a high body fat percentage. An individual who exercises regularly may have less subcutaneous fat but more visceral fat—the type of fat that surrounds your organs and is less visible.
Dr. Colin Carriker, an exercise physiologist and Associate Professor of Health and Human Activity at High Point University in North Carolina, warns: “Visceral fat is more dangerous than the external fat you can see. The accumulation of visceral fat from consuming processed foods high in sugar, salt, and starch can lead to similar risks as obesity.”
For instance, a large amount of visceral fat circulating throughout the body can cause arteries to thicken and narrow—a condition known as atherosclerosis. This blockage restricts blood flow to the rest of the body and increases the risk of heart attack and stroke.
The risk of early death also rises if you exercise but neglect healthy eating. In one of the largest studies examining the impact of physical activity and diet quality, researchers found that individuals who regularly exercised but ate whatever they wanted had a higher risk of death compared to those who balanced exercise with healthy eating.
Exercise Is Ineffective When You Are “Running on Empty”
If your goal is weight loss, it’s essential to create a caloric deficit, where you burn more calories than you consume. However, frequently eating high-calorie, fatty foods can complicate this. Dr. Carriker says: “You are consuming too many calories and will have to exercise more than a person can sustain over the long term.”
Senior citizens exercising in Tokyo, Japan. (Photo: AFP/TTXVN).
One idea is to spend more time exercising or engage in higher-intensity workouts. Grace Derocha, a nutrition expert and spokesperson for the Academy of Nutrition and Dietetics, states that this plan doesn’t prove effective when you are nearing “running on empty.” This is because snacks and sugary drinks are filled with empty calories.
Processed foods like soda and candy provide little to no nutrition. With a lack of vitamins, protein, and fiber to nourish your body, you might find it hard to consider exercising when you constantly feel hungry. “People without a nutritious diet often remain hungry, lethargic, and unmotivated to exercise,” says expert Derocha.
When you hit the gym, those empty calories can hinder an effective workout. Caroline Susie, a nutrition expert and spokesperson for the Academy of Nutrition and Dietetics, explains that while fatty foods may initially boost energy, they won’t sustain long or high-intensity workouts, causing you to feel fatigued sooner. Furthermore, any unburned empty calories will be stored as fat.
The type of exercise becomes irrelevant over time if you aren’t getting the right nutrients. Strength trainers tend to burn more calories than when they engage in cardio workouts. However, expert Derocha believes that getting nutrients from poor-quality foods makes building muscle mass and fully recovering after tough workouts more challenging.
To build muscle, your best approach is to incorporate protein-rich foods such as chicken and salmon into your diet. “Macronutrients like protein help build and maintain lean muscle mass,” according to expert Derocha.
Moderation Is Key
Being healthy doesn’t mean you have to give up all the foods you love. Expert Derocha mentions that people often overlook certain food types, and feeling like you can’t eat sugar or carbs can create a ‘toxic relationship’ with food.
Instead of feeling guilty for indulging in snacks the night before or ordering dessert, nutrition expert Susie recommends reshaping your perspective. She advises thinking of food not just as calories but also as the type of energy it can provide. If you’ve consumed enough fiber today, consider where you might need to add protein, omega-3 fatty acids, or healthy carbs.
“It’s not about food being good or bad; it’s just fuel,” says Susie. “When you view it from the perspective of supplementation rather than restriction, it’s a healthier approach to fueling yourself.”
