Most people believe they can eat whatever they want as long as they exercise and burn calories. This concept is far from accurate and its oversimplification is inconsistent with the principles of validity.
For many, this myth translates into indulging in high-calorie, junk food and thinking that an hour of cardio or weightlifting will undo the damage. At first glance, the statistics may seem daunting. If you eat 500 calories in fast food and burn 500 calories during your workout, shouldn’t you be broke? Unfortunately, the human body is much more complex than the input-output equation.
The truth is that diet and exercise are not equal players. “Not all calories are created equal. 500 calories of fried chicken has a very different nutritional profile compared to 500 calories from a quinoa salad with vegetables and lean protein. Although the calorie count may be the same, the latter provides essential nutrients, fiber and energy to support body functions, while the former contains unhealthy fats, sodium and empty calories.
Eating nutritious food boosts your performance, improves recovery and supports overall health. Conversely, relying on junk food can lead to energy depletion, inflammation and long-term health issues like heart disease and diabetes, no matter how much you exercise.
Exercise vs Calories
A common misconception is that exercise burns a large number of calories. In fact, even vigorous periods of running or cycling usually burn between 300 and 600 calories per hour. This is the equivalent of one sugary drink or a slice of pizza. Overestimating how many calories you’ve burned can lead to overeating, undermining your efforts.
Hormonal balance and weight management
What you eat influences your hormones, which play an important role in weight management. For example, eating too much sugar raises insulin levels, promoting fat storage. On the other hand, a diet rich in protein, healthy fats and complex carbs supports hormonal balance, helping you maintain a healthy weight. Exercise alone cannot combat the effects of a poor diet on your hormonal health.
Exercise alone cannot correct nutrient deficiencies
You can’t skip the wrong foods when it comes to deficiencies. Important nutrients such as vitamins, minerals and antioxidants come from whole, unprocessed foods. Regular exercise increases the nutritional requirements of your body, and if your diet is lacking, you will likely experience fatigue, poor recovery, and an increased risk of injury.
The key to a sustainable and healthy lifestyle lies in balancing diet and exercise. Here’s how you can access it. Just use the 80/20 rule. Focus on nutritious, whole foods 80% of the time and allow yourself to indulge 20% of the time. This ensures that you meet your nutritional needs without feeling deprived. Exercise enhances the benefits of a healthy diet. Even a healthy diet can contribute to weight gain if eaten in excess. Be aware of portion sizes.
(Narang is a nutritionist, Apollo Hospitals, Delhi)
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