Exercise cannot fix a poor diet

Have you ever finished a workout and thought, "I earned that dessert"? or "I burned off that cookie I just ate"? Many people believe that exercise gives them permission to eat whatever they want or that burning calories through exercise cancels out what they ate. While regular physical activity is one of the best things you can do for your health, the truth is simple: You can't out-exercise a poor diet. We may measure the calories consumed in food and calories burned through exercise, but the excess salt, sugar, fat and chemicals in the food you ate are still in your body.
Research consistently shows that nutrition plays the biggest role in weight management. It is much easier to consume hundreds of calories than it is to burn them. For example, a large muffin or sugary coffee drink can contain 400 to 600 calories. Burning that many calories could require several hours or more of brisk walking, jogging or cycling, depending on your size and intensity of exercise.
This doesn't mean exercise isn't important. Exercise just needs to be treated as an additional tool to keep you strong and healthy. Regular physical activity strengthens your heart, muscles and bones, improves balance and mobility, boosts mood, reduces stress and lowers the risk of chronic diseases such as heart disease and type 2 diabetes. Exercise cannot burn off what you ate, and it cannot replace the nutrients you lack.
Nutrition, however, provides the fuel and nutrients your body needs to perform, recover and stay healthy. Studies published in the American Journal of Clinical Nutrition have found that increasing physical activity alone often produces less weight loss than expected because people naturally compensate by eating more or moving less during the rest of the day. The most successful long-term weight management programs combine healthy eating with regular exercise rather than relying on either one alone.
Instead of asking, "How low can I go?" when it comes to calories, ask a better question: "How much does my body need to function well while creating a realistic calorie deficit if weight loss is my goal?" Eating too little can leave you tired, hungry and more likely to overeat later. It can also lead to muscle loss instead of fat loss. A balanced eating plan provides enough protein, fiber, healthy fats, vitamins and minerals to support your body while helping you reach your goals.
Healthy living isn't about punishing yourself with exercise or earning food through workouts. It's about nourishing your body and moving it regularly because both are investments in your long-term health. Try incorporating some of these recommendations:
— Focus on whole foods such as fruits, vegetables, lean proteins, whole grains and healthy fats most of the time.
— Exercise because it makes you healthier and stronger, not to "pay for" what you ate.
— Avoid skipping meals. Balanced meals and snacks can help prevent overeating later.
— Be realistic about calorie burn. Fitness trackers often overestimate the number of calories you burn.
— If you're unsure how many calories you need, talk with your health care provider or a registered dietitian who can help develop a plan that's safe, nutritious and sustainable.
Small, consistent choices with both nutrition and physical activity are far more effective than trying to outrun yesterday's meal. Your body deserves both healthy food and regular movement.
Missy Corrigan is the chief executive officer of the YMCA of Sumter. You can email her at mcorrigan@ymcasumter.org.