True or False: If I Exercise My Eating Habits Don’t Matter

Written by Branda Polk

I read her t-shirt and had to laugh. It said, “I run so I can eat chocolate.” As I visited with this very fit, lean runner it became clear that, while she enjoyed chocolate occasionally, she had a very healthy eating plan 90% of the time and avidly trained for several marathons each year. My runner friend combined an intense, consistent training schedule with a clean, balanced nutrition plan to support her activity and a lean, fit body was one of her many rewards.

Unfortunately, too many people read a slogan like this and think, “If I just spend 30 minutes walking on a treadmill 3-4 days a week, I can eat whatever I want and still lose weight.” Well, this mindset is a trap that keeps people from achieving their weight loss goals because they think they are doing enough.

True or False: If you exercise you can eat anything, and as much as you want, and still lose weight. FALSE. I recently heard a great quote from another fitness professional, “You cannot out train a bad diet.” This means that healthy eating must be partnered with a challenging exercise plan to achieve your weight loss goals. Weight loss is ultimately about calorie balance. Use more than you eat and lose weight. Eat more than you use and gain weight. But, it is very common for people to underestimate the amount of calories they consume (eat) and overestimate the amount they burn (use). 

Here’s an example: Let’s first look at the caloric use. On average, a person burns about 100 calories for every mile they run or walk. If you run that mile, you may burn those 100 calories in 8 to 10 minutes. If you walk that mile, you may burn that same 100 calories in 15-20 minutes. Slower or faster doesn’t matter, it still is only 100 calories of energy that your body used to move the distance of a mile. Now, let’s look at caloric intake (eating). On average it takes about 30-60 seconds (or less) to consume 100 calories. A few examples of foods that contain 100 calories include 10 BBQ potato chips, one tablespoon of peanut butter, one medium apple, one slice of cheese, one teaspoon of mayonnaise, one slice of bread or four cups of broccoli. With some foods you can consume 100 calories in one bite. 
So, if you run or walk four miles and it takes you an hour or slightly less and you use 400 calories, you can undo that calorie use by consuming 400 calories in less than 5 minutes. Now, your metabolic caloric need for the whole day is more complex than this simple example, however, many people justify eating a huge plate of Fettuccini Alfredo (which averages 1200 or more calories) because they walked on the treadmill for 2 miles in 30 minutes. The consumption more than overcompensates for the expenditure. 

Ultimately, to get to and stay at a healthy weight takes healthful, mindful, portion-controlled eating combined with an intense, challenging, balanced exercise plan. The two go hand-in-hand. Begin with a realistic view of your intake and your expenditure by keeping an honest food and exercise journal/log. Stop using exercise as an excuse to eat whatever you want and use it for all the benefits of a stronger, healthier, fitter body.
 

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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