Food>Exercise

Embarking on a weight loss journey can be a daunting task, often accompanied by confusion about the most effective strategies to achieve weight/fat loss. While exercise is often emphasized as a crucial aspect, it is important to recognize that the foundation of any successful weight loss journey lies in our dietary choices. I know it’s not what you want to hear. You joined a new gym, committing to exercise 3x per week, but with time, you don’t really see much change - even though you have been very committed to your workout routine. So what gives?

Let's explore a few reasons why food takes precedence over exercise in our pursuit of shedding those extra pounds.

Calorie Balance:

Weight loss ultimately boils down to the principle of calorie balance—consuming fewer calories than we expend, while this is an oversimplification - at the most basic level this is true. While exercise can help burn calories, it is much easier to create a calorie deficit through proper food choices. If you do weight loss right, you shouldn’t feel hungry or hangry. For instance, consuming a calorie-dense fast food meal can easily nullify the calorie burn achieved through hours of intense exercise. By focusing on a balanced and nutritious diet, we can effectively manage our caloric intake, making weight loss a more attainable goal. I hate to break it to you, but your hour workout burns a lot less calories than you think. BUMMER

Nutritional Composition:

The quality of the food we consume plays a vital role in achieving sustainable weight loss. Exercise alone cannot compensate for a poor diet lacking in essential nutrients. A wholesome and well-balanced diet ensures that we obtain the necessary vitamins, minerals, and macronutrients to support our overall health and well-being. By prioritizing nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains, we provide our bodies with the fuel it needs to function optimally and achieve our goals in a healthy and manageable way. Making sure you are eating the right foods in the right amounts also contributes to energy expenditure. For example, our bodies use more energy to break down protein than carbohydrates or fat.

Portion Control:

Controlling portion sizes is crucial for weight management. While exercise can boost metabolism and improve body composition, it is challenging to out-exercise a consistently large caloric intake. Developing mindful eating habits and practicing portion control allows us to maintain a healthy balance between caloric intake and expenditure. By being mindful of our food choices and listening to our body's hunger and satiety cues, we can effectively manage portion sizes and create an environment conducive to weight loss. With time you can also develop a healthy relationship with foods realizing that all foods fit into your diet.

Long-Term Sustainability:

Sustainable weight loss involves creating lifestyle changes that can be maintained in the long run. Exercise, although beneficial for overall health, can be physically demanding and time-consuming. Sometimes you just are not able to get to the gym. Or what happens when you get sick or injured? By cultivating healthy eating habits, such as incorporating more whole foods, reducing processed foods, and finding joy in cooking nutritious meals, we establish a foundation for long-term success.

Emotional Relationship with Food and Having a Healthy Mindset:

The emotional aspect of our relationship with food is a crucial factor in weight loss. Mindset is also one of these ideas that oftentimes is neglected when we discuss food and nutrition goals. Exercise alone may not address emotional eating, food cravings, or unhealthy food habits. It also does not address what happens when you no longer want to follow your new food plan. By addressing the underlying emotional triggers and embracing a proper mindset you can incorporate strategies such as mindful eating, seeking support, and practicing self-care, to help and develop a healthier relationship with food. This holistic approach allows us to overcome emotional hurdles and establish sustainable eating patterns. Making a habit change is difficult and oftentimes needs to be accompanied by healthy thoughts and a positive mindset to keep going when you just plain don’t want to.

While exercise undeniably contributes to overall health and complements weight loss efforts, it is vital to recognize the primary role that food plays in our weight loss journey. By focusing on our dietary choices, we can establish a solid foundation for achieving our weight loss goals. Remember, it's about striking a balance between nutrition and physical activity to promote sustainable and long-lasting weight loss.

DeeRDNutrition