The Psychology Behind Trying to "Out-Exercise" a Poor Diet
Why We Do It and How to Break the Cycle
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Have you ever heard the saying, “You can’t outwork a poor diet”??
Here’s the idea: We find ourselves indulging on unhealthy foods, or eating more than we need, and then hitting the gym or doing extra workouts with the hopes of burning off those extra calories?
Well, unfortunately, or maybe fortunately, things don’t quite work that way, or at the very least it’s unsustainable. And it’s certainly not healthy or constructive to “use” fitness like that. Plus, even if you do have the capacity to workout for hours and hours for a period of time in our lives, see photo below of that time in my life, the ability to do so forever is SLIM. And who wants to have to do that forever anyway?!
So, why do we try to do this in the first place? What's the psychology behind trying to out-exercise a poor diet?
Here’s one thought: We have a lot of emotional connections and habits tied to foods. i.e. I eat dessert at night. Or, *this* is simply the portion of foods I eat. Those things can be hard to break or change. So, instead of changing our food habits, we fight to keep those and instead figure we’ll change other things to “make up for” those food choices.
I know that’s been true for me in the past, anyway. In fact, I still wrestle with this mentality every now and again, even though I know better.
Similarly, our eating habits are strongly influenced by social and cultural factors. Social gatherings, celebrations, and even stress can trigger unhealthy eating patterns. In a culture where food is often associated with comfort and reward, it's easy to overindulge… and then try to compensate through exercise.
So, like, we go out on Friday night, eat/drink more than we intended, then feel a sense of guilt and turn to intense workouts as a form of “punishment” or to try to compensate. This mindset, however, can lead to an unhealthy relationship with both food and exercise.
I’ve said this before and I’ll say it again… There's also a misconception about the balance between calories consumed and calories burned. And our devices don’t accurately report caloric burn anyway. People often underestimate the number of calories in their food and overestimate the calories burned through exercise. This miscalculation can create a significant gap between the two, making it nearly impossible to completely out-exercise a poor diet.
Now that we understand why this effort to out-exercise happens, and the potential dangers and drawbacks about it, what can we do to help ourselves avoid this in the future?
How do we break the cycle?
We can:
Increase awareness about what we’re eating and why. Mindful eating encourages us to pay attention to our food choices, savor each bite, and listen to our body's hunger and fullness cues. By being present during meals, we can make more conscious choices about what we eat. You might also consider writing down what you’re eating for a period of time so that you can get a real look at what you’re having, and if there are certain things “triggering” your food choices.
Emphasize the importance of whole, nutrient-dense foods in your diet. I totally get that this is/sounds boring. But, eating a balanced intake of fruits, vegetables, lean proteins, and whole grains help to nourish your body and also provide a sense of fullness and satisfaction. This can help decrease the overindulgence in the first place.
Shift Your Perspective on Exercise. Instead of viewing exercise as punishment, see it as a celebration of what your body can do. Engage in activities you enjoy, with goals of getting stronger or enhancing cardiovascular fitness, not solely weight loss. Exercise should enhance your well-being, not be a means to compensate for food choices.
Simply realize that you can’t out-work a poor diet forever and it’s worth putting in the effort and taking the time to make changes NOW to benefit your future self.
And, listen, if you’ve read anything I’ve ever written, you know I’m all about mindfully including all the foods that we love in a way that makes sense for our individual goals. I’m not suggesting we never have more calorie-dense foods. I don’t think that reflects real life. I’m simply saying that I think it’s important to not “use” exercise to make up for or allow for what we eat! In the long run, it’s worth the work and effort it might feel like in the moment.
And lastly, if you find it challenging to break out of the cycle of poor diet and excessive exercise, consider seeking support from a nutrition coach or a therapist. They can help you develop a healthy relationship with food and exercise, tailored to your individual needs and goals. (I also know a nutrition coach who is currently accepting new clients… cough… me… cough. Reach out!)
Let me know your thoughts or questions in the comments or send me an email at sara@nutritionforlifeproject.com!
As always, thank you for reading,
xoxo,
Sara