Why you can’t out-train a bad diet.
You’ve probably heard it before. And if not, well now you have.
It's not just a catchy phrase; it's a scientific principle rooted in understanding the balance between calories in and calories out, known as Total Daily Energy Expenditure (TDEE).
As you know, TDEE is the grand total of calories your body burns in a day. It comprises various components, including Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), Exercise Activity Thermogenesis (EAT), and the Thermic Effect of Food (TEF). While each of these factors plays a role in determining your TDEE, the big takeaway is this: Your daily calorie burn depends on more than just exercise. Exercise is actually one of the smallest parts of the total calories you burn!
Now, let's explore why your diet matters so much in the grand scheme of things:
Caloric Balance:
To lose weight effectively, you need to create a calorie deficit, meaning you consume fewer calories than you burn. While exercise contributes to this deficit, here's why it can be challenging to rely on it alone:
Effort vs. Reward: It takes a significant amount of effort and time to burn off the calories from a single unhealthy meal through exercise alone. Imagine how tough it would be to offset days or weeks of poor eating! What you eat carries far more weight in your calorie equation. Choosing nutrient-dense foods fuels your workouts, helps you recover, and supports your overall fitness goals. Your body needs the right balance of macronutrients (protein, carbs, and fats) to perform at its best. Burning off the calories from an unhealthy meal through exercise can be time-consuming and often feels like an uphill battle. It's far more efficient to make mindful food choices that align with your goals.
Nutrition Matters: Nutrition plays a pivotal role in achieving your desired results. Fueling your body with the right balance of macronutrients (protein, carbs, and fats) not only powers your workouts but also supports recovery and overall fitness. In the pursuit of a strong, toned, and healthy body, your nutrition choices hold immense power. Many of us aspire to achieve a physique that's not just lean but also embodies strength and definition. It’s not just enough to look the part - wouldn’t you rather feel strong, happy and healthy in your pursuit of better eating habits? This goal isn't solely about shedding pounds and being in a calorie deficit all the time… it's about building a balanced, muscular, and vibrant physique that's often referred to as "toned” (whilst still remembering to enjoy the opportunity food brings to your life outside of training, health and aesthetics).
Sustainability: A healthy diet is sustainable over the long term, while trying to compensate for a poor diet with exercise can lead to exhaustion and inconsistency. As you likely know, results take time. So if you train hard, the journey to a toned physique involves consistent, intense workouts that put stress on your muscles. Time after time doing those workouts mean your body needs the right nutrients for recovery and repair. Without which, you will find your focus, mood, energy and physical performance suffer. The food you consume therefore holds significant sway over your fitness journey and recovery. While exercise is crucial for health and fitness, your diet plays a pivotal role. Focus on a balanced diet that aligns with your calorie needs and fitness goals, and you'll set yourself up for success.
If you are looking to facilitate fat loss more, one of the first things to look at in terms of movement is your general daily activity. This makes up your NEAT. When looking at living a more active life, or increasing your NEAT, here are some things to consider…
What is the nature of your job? Are you sitting down for most of the day? Can you increase your low intensity movement through walks or mobility training?
These are simple hacks that in term create a more active lifestyle on the whole, as opposed to promoting the extreme and unsustainable of ups and downs of exercise and nutrition…
Stay tuned for our next post, where we'll provide practical strategies to help you maintain a sustainable, healthy diet that aligns with your fitness goals and your broader well-being.
