Can exercise erase diet mistakes?

If you’ve heard of the “calories in, calories out” school of thought, you may think that simply exercising more will be enough to cancel out a poor diet. However, this oversimplified approach to weight loss may leave you frustrated with the results. 

Exercise certainly is an important part of losing weight, but it’s not the only part. Body composition is the balance of diet and physical activity. 

“Relying solely on 30 to 60 minutes of exercise while remaining sedentary the rest of the day is far less effective than consistently moving throughout the day,” says Lindsay Fencl, a registered dietitian at Aurora BayCare Medical Center. “Ultimately, managing food intake and daily calories is more impactful for long-term health and weight management than focusing on exercise alone.” 

What role does diet play in weight loss? 

“Eating right” isn’t necessarily about eating less. Instead, it’s about the food choices you make. According to a National Institutes of Health study, participants who ate ultra-processed foods typically consumed an extra 500 calories a day, gaining about two pounds over two weeks. Conversely, participants eating less processed foods actually ate less despite being offered the same amount of food in calories and lost weight due to the food’s ability to promote fullness.

“Protein and fiber help increase our caloric burn since they require more energy to digest and process,” Fencl says. “Vegetables and fruits, especially non-starchy types, are filling and hydrating – making them ideal for reducing overall calorie intake. It’s also important to stay well-hydrated to support the function of vital organs and manage hunger cues, which are often confused with thirst.” 

If diet is so important, why exercise at all? 

While you may not be able to “out train a bad diet,” regular physical activity is still important. In people who regularly partake in purposeful physical activity, exercise may account for as much as 15% to 30% of caloric burn, as opposed to 10% or less caloric burn for sedentary individuals.

Small bursts of low-intensity activity throughout the day can help. “Staying active by walking during lunch breaks, parking farther away, taking the stairs, and doing household or landscaping tasks can significantly increase daily calorie expenditure,” Fencl says. 

Ultimately, balancing a proper diet with exercise is the best way to transform your body and reach your weight loss goals. 

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