Dubai, United Arab Emirates (CNN) — Maybe you’re someone who runs 20 miles a week, but you regularly eat fast food for dinner. Maybe you watch what you eat during the week and overeat on the weekends. Or maybe you’re someone who fills their kitchen with bags of chips, cookies, and soda because your exercise keeps you thin.
The idea of eating whatever you want without consequences may seem like a dream, especially if you’ve convinced yourself that you’ll burn it off during your next workout. But the truth is, it doesn’t matter whether you exercise longer or at a higher intensity, according to experts.
Exercise cannot reverse the effects of an unhealthy diet.
You can look thin and not be healthy
“Skinny fat” is the informal term used on social media platforms to describe a person who looks thin but has a high percentage of body fat.
People who exercise regularly may have little subcutaneous fat but a lot of visceral fat. This layer of fat is less visible because it wraps around your organs.
Visceral fat poses a greater risk than the outer layer of fat you see, cautioned Dr. Colin Carriker, an exercise physiologist and associate professor of health and human performance at High Point University in North Carolina.
The accumulation of visceral fat as a result of eating processed foods that are high in sugar, salt, and carbohydrates can lead to the same risks as an obese person.
For example, large amounts of visceral fat spread throughout the body can cause arteries to harden and become narrower. This blockage prevents blood flow to the rest of the body’s tissues and increases the risk of heart attack and stroke.
There is also an increased risk of premature death if you exercise, but neglect a healthy diet.
In one of the largest studies looking at the effects of physical activity and diet quality, researchers found that those who exercised regularly but ate what they wanted were more likely to die than people who exercised and made healthy food choices.
Why is it almost impossible to overcome an unhealthy diet?
If you’re looking to lose weight, the key is to develop a calorie deficit, where you burn more calories than you consume.
But regularly eating fatty, high-calorie foods can make this a challenge.
Kariker explained that if you consume too many calories, you will have to do much more exercise than a person can handle in the long term.
One idea is to spend more time exercising or engage in more intense exercise.
For her part, Grace Derocha, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics, said that this plan is ineffective for those who consume fast food and sugary drinks that are full of empty calories.
Processed foods like soda and candy contain little or no nutrients.
With a lack of vitamins, proteins, and fiber that make you feel full, it will be difficult to think about exercising when you feel constantly hungry.
Derocha explained that people who do not follow a nutritious diet usually remain hungry, become moody, and will not be motivated to exercise.
And if they can go to the gym, those empty calories will make it difficult for them to have a productive workout session.
Fatty foods may give a temporary boost of energy at first, but it won’t be enough to sustain a long or high-intensity workout, making it easier to feel tired sooner, explained Carolyn Susi, a registered dietitian and spokeswoman for the Academy of Nutrition. Furthermore, any empty calories that are not burned will be stored as fat.
The type of training won’t matter in the long run if you’re not getting the right nutrients.
People who do strength training tend to burn more calories than they do when doing cardio. However, Derocha noted that getting nutrients from poor-quality foods will make it difficult to build muscle mass and fully recover from strenuous exercise.
To build muscle mass, your best bet is to include protein-rich foods like chicken and salmon in your diet. “Macronutrients like protein help build and maintain lean muscle mass,” DeRucha said.
Moderation is key
Being healthy doesn’t mean you have to give up all the foods you enjoy eating.
Instead of feeling guilty about eating takeout last night or ordering dessert, Susie advises reframing your perspective.
She pointed out that thinking about food is not just about calories, but rather about the type of energy it can provide you with. And if you have enough fiber today, see where you add more protein, omega-3s, or healthy carbs.
“It’s not about it being good or bad food; it’s just fuel,” she said.
She added: “When you look at it from the point of view of addition rather than the point of view of limitation, it is a healthier approach.”
2023-09-30 06:58:27
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