Unlocking the Truth: The Secret to Overcoming a Bad Diet with the Power of Exercise
Exercise cannot completely counteract the negative effects of a poor diet, according to experts Looking thin doesn't guarantee health, and it's virtually impossible to outrun a bad diet Moderation is essential
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Whether you're an avid runner clocking in 20 to 30 miles weekly but indulging in fast food dinners, meticulously monitoring your weekday meals but succumbing to weekend binges, or relying on your workout regime to maintain your figure while your kitchen is packed with chips, cookies, and soda — our newsletter is tailored for you.
Indulging in any food without facing repercussions may seem like a dream, especially if you've convinced yourself that you'll simply burn it off during your next intense cardio workout. However, experts argue that the truth is quite different. Regardless of whether you exercise for extended periods or at a higher intensity, it is unable to entirely counteract the negative impact of an unhealthy diet. So, even if you appear to be slim, it doesn't necessarily guarantee good health.
"Skinny fat" is the term circulating on social media to depict someone who appears slender but carries a significant amount of body fat. Even though a dedicated gym enthusiast may possess minimal subcutaneous fat (the fat beneath the skin that can be easily pinched), they may have an excess of visceral fat. This layer of fat is less conspicuous as it envelops the internal organs.
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Dr. Colin Carriker, an exercise physiologist and associate professor of health and human performance at High Point University in North Carolina, has stressed the perilous nature of visceral fat compared to the visible outer layer of fat. Consuming processed foods that are rich in sugar, salt, and carbs and accumulating visceral fat can expose individuals to similar health risks as those with obesity.
For instance, when there is a substantial accumulation of visceral fat in the body, it can lead to the hardening and narrowing of arteries, resulting in a condition called atherosclerosis. This obstruction hampers the flow of blood to various tissues in the body and heightens the likelihood of experiencing heart attacks and strokes.
Whether you work out longer or at a higher intensity, exercise can't completely reverse the effects of a bad diet, expert say.
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Regular exercise alone cannot offset the detrimental effects of an unhealthy diet, as it significantly heightens the likelihood of premature death. Recent research, conducted on a large scale, reveals that individuals who engage in consistent physical activity while disregarding their dietary habits face a greater risk of mortality compared to those who prioritize both exercise and a nutritious diet. This study emphasizes the difficulty of successfully combating the negative consequences of poor nutritional choices solely through increased physical activity.
If you want to lose weight, it's important to create a caloric deficit by burning more calories than you consume. However, regularly consuming high-calorie fatty foods can pose a challenge to achieving this. "By consuming too many calories, you would need to engage in excessive exercise that is not sustainable in the long run," explained Carriker.
One suggestion could be to increase the amount of time spent exercising or opt for more intense workouts. However, this approach is not effective when you're nourishing your body with unhealthy foods, stated Grace Derocha, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. This is because junk food and sugary beverages provide empty calories.
Eating high-calorie foods regularly can make it a challenge to lose weighteven if you spend more time exercising or have a more intense workout.
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Soda and candy, both forms of processed foods, lack essential nutrients. Without adequate vitamins, protein, and fiber to satiate your hunger, it becomes difficult to consider engaging in physical activity. Individuals with an unbalanced diet often experience persistent hunger, irritability, and a decreased inclination to exercise, according to Derocha.
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If you manage to make it to the gym, consuming empty calories will hinder your ability to have a fruitful workout session. According to Caroline Susie, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, fatty foods may initially provide a temporary energy boost, but they won't be sufficient to sustain a long or intense workout, leading to earlier fatigue. Furthermore, any unburned empty calories will be stored as fat.
The type of training doesn't make a difference in the long term if you're not getting the proper nutrients. Those engaged in strength training generally burn more calories compared to cardio exercises. However, Derocha explains that consuming nutrients from low-quality food makes it more challenging to develop muscle mass and fully recover from intense workouts.
If you want to increase muscle mass, the best approach is to incorporate high-protein foods like chicken and salmon into your diet. "Protein, a macronutrient, aids in the development and maintenance of lean muscle mass," Derocha advises.
Moderation is crucial. Maintaining a healthy lifestyle doesn't necessarily require abandoning all the foods you love. Often, there is a tendency to vilify specific foods. The belief that you must completely eliminate sugar or carbohydrates from your diet can lead to an unhealthy and negative association with food, according to Derocha.
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Instead of feeling guilty about getting takeout or ordering dessert last night, Susie suggests reframing your perspective. She encourages you to view food not just as calories, but as a source of energy. If you've already consumed enough fiber for the day, consider incorporating additional protein, omega-3s, or healthy carbohydrates into your diet.
"It's not about labeling food as good or bad; it's simply fuel," she explains. "By approaching food as something to add rather than restrict, you adopt a healthier approach to nourishing your body."
Editors note: Jocelyn Solis-Moreira is a New York-based freelance health and science journalist.
