What happens if you exercise but don’t eat well?

Você se puxa na academia todos os dias, mas n?o vê resultado? Desculpa te dizer, mas, de acordo com um estudo conduzido pela Dra. Colin Carriker, da High Point University (North Carolina/EUA), o exercício só trará resultado se combinado com uma dieta ideal.

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Level Intermediate to Advanced

Maybe you’re someone who runs 20 to 30 miles a week but regularly gets fast food for dinner. Perhaps you track what you eat Monday through Friday but binge on the weekends. Or maybe you’re someone whose kitchen is stocked with chips, cookies and soda because your workout keeps you thin. The idea of eating anything you want without consequences might sound like a dream — especially if you’ve convinced yourself that you’re going to burn it off in your next cardio session. But the reality is that it doesn’t matter whether you work out longer or at a higher intensity, experts say. Exercise cannot completely reverse the effects of a bad diet. “Skinny fat” is the unofficial term used on social media to describe a person who looks slim but has a high percentage of body fat. A regular gymgoer could have little subcutaneous fat but lots of visceral fat. This fat layer is less noticeable because it wraps around your organs. Visceral fat is as dangerous as the outer layer of fat you see, warned Dr. Colin Carriker, an exercise physiologist and associate professor of health and human performance at High Point University in North Carolina. A buildup of visceral fat from eating processed foods high in sugar, salt and carbs could lead to the same type of risks as a person with obesity. If you’re looking to lose weight, the key is to develop a caloric deficit in which you burn calories more than what you are consuming. But eating high-calorie fatty foods regularly can make this a challenge. Caroline Susie, a registered dietitian and also a spokesperson for the Academy of Nutrition and Dietetics, explained that fatty foods might give a temporary boost of energy at first, but they wouldn’t be enough to maintain a long or high-intensity workout, making it easier to feel fatigued sooner. The type of training won’t matter in the long run if you’re not getting the right nutrients. People who are strength training tend to burn more calories than when they do cardio. However, getting nutrients from poor quality foods will make it harder to build muscle mass and fully recover from a strenuous workout. To build muscle mass, your best bet is to include foods high in protein such as chicken and salmon in your diet. “Macronutrients like protein help build lean muscle mass and sustain it,” Derocha said. Being healthy doesn’t mean you have to give up all the foods you enjoy eating. People tend to demonize certain foods, and feeling like you can’t have any sugar or carbs can create a toxic relationship with food, Derocha said. Instead of feeling guilty for getting takeout or for eating dessert, Susie advised to reshape your perspective. She said to think of food as more than just calories but as the kind of energy it can provide. If you’ve had enough fiber today, look at where you add in extra protein, omega-3s or healthy carbs. “It’s not good or bad food; it’s just fuel,” she said. “When you look at it from an addition standpoint instead of a restriction standpoint, it’s a healthier approach to fueling yourself.”

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Level Basic to Pre-Intermediate

Exercising without eating well can have negative consequences on your health and fitness. If you run a lot but eat fast food, control your diet on weekdays but not on weekends, or rely on exercising to reduce the impacts of a bad diet, sorry, it won’t fully fight its effects. The term “skinny fat” describes people who look slim but have high body fat, often due to a diet high in processed foods. Visceral fat, the hidden fat around organs, can be as bad as visible fat. If you want to lose weight, you need to create a caloric deficit by burning more calories than you consume. No matter the type of exercise, getting the right nutrients is crucial for a healthy body. Strength training can burn calories, but poor-quality foods make it harder to build muscle and recover from workouts. To build muscle mass, prioritize high-protein foods like chicken and salmon. Being healthy doesn’t mean giving up all your favorite foods, instead, focus on balancing nutrients and understanding food as fuel, not just something good or bad. This change in perspective promotes a healthier approach to your body.

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