You can’t out-exercise a bad diet
What is more important for weight loss - diet or exercise?
If you are looking to lose weight or improve your health, what you put into your body is just as important, if not more so, than how much you work out.
While exercise is undoubtedly crucial for building strength, endurance and overall wellbeing, it can only take you so far if your nutrition is lacking.
At the heart of the "you can't out-exercise a bad diet" concept is the principle of calories in vs. calories out. Ultimately, managing your weight comes down to the balance between the energy you consume (through food and drink) and the energy you expend (through physical activity and metabolism). If you consume more energy than you burn, you'll gain weight as the excess energy is stored as fat. If you burn more energy than you consume, you'll lose weight.
For example, two slices of pepperoni pizza contain over 1000 kilojoules, consumed in a matter of minutes, however a person weighing 60kg would need to walk briskly for an hour or run at 8 km/h for 30 minutes to burn that same amount of kilojoules.
So, does this mean you should abandon your fitness routine and focus solely on diet? Definitely not!
The key is to find a balance between diet and exercise:
prioritise nutrient-dense foods, e.g. whole food like fruits, vegetables, lean protein and whole grains
practice moderation when it comes to high-calorie, low-nutrient foods and drinks (save these for occasional treats)
plan your meals as this can help you to make healthier food choices and avoid unhealthy impulse purchases
proper hydration is essential for overall health and can aid in appetite control
combine diet and exercise by fuelling your body with the right nutrients before and after workouts to optimise performance and recovery
References
Curtain S, 2019, 'Kilojoules burned during exercise calculator', Medibank Australia, viewed 23 September 2023, https://www.medibank.com.au/livebetter/be-magazine/exercise/...
Malhotra A, Noakes T & Phinney S, 2015, 'It is time to bust the myth of physical inactivity and obesity: you cannot outrun a bad diet', British Journal of Sports Medicine, vol 49, no. 15, 967-968.
Print K & Shih I, 2022, 'Can you outrun a poor diet?', Sydney University, viewed 23 September 2023, https://www.sydney.edu.au/news-opinion/news/2022/07/12/can-y...