You can't out-exercise a bad diet (and lose fat)
1% better every day at 11:11am - newsletter #050
As you well know, to lose weight, there is a formula that works 100% of the time: consume fewer calories than you burn or burn more calories than you consume. Except that we tend to overestimate the number of calories we burn and underestimate the number of calories we consume.
It's a nice, comforting thought: eat a whole pizza tonight and head to the gym for 45 minutes the next morning to make up for it (which tends to not happen, let's be honest). Unfortunately, out-exercising a bad diet doesn't work.
Why ? Let's take a simple example :
A classic breakfast > 1 bowl of cereal (360cal) + 1 banana (150cal) + 2 toasts of butter and jam (250cal). Total : 760 calories.
A healthy lunch > 1 mixed salad with vegetables (550cal) + 1 slicde of banana bred (300cal). Total : 850 calories.
A “cheat meal” dinner > 1 large pizza (900cal) + 3 glasses of red wine (380cal) + 1 slice of brownie with a scoop of ice cream (650cal). Total : 1930 calories.
Total of the day : 3540 calories.
Let us continue with my example: I am 188cm for 87kgs. My basic metabolism is 1850 calories. This means that I need to consume about 1850 calories per day to "maintain" my weight. This means that with this day, I am about 1700 calories more than I should be.
Hold on tight, because now is when it gets interesting...
To "eliminate" these 1700 extra calories, I have to run 25km for 2h26 in full sun in the hills of Mallorca (see here). Clearly, it's just not sustainable every day! On average a 10K run will burn around 600 calories, or the number of calories in the slice of brownie... You can out-exercise a bad diet (and lose fat).
Don't get depressed! The idea is not to eat nothing or to count everything. There are plenty of little tips to incorporate into your everyday life to lose weight without worrying too much or making unbearable concessions.
ONE QUOTE TO SHARE
“There are so many people who don’t know what they want. And I think that, in this world, that’s the only thing you have to know, exactly what you want.” - Agnes Martin
ONE ARTICLE TO READ
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The image also showed price points as £5.97 per month if on an annual plan, £8.35 per month if on a six-month plan or £14.32 per month if paying monthly.
ONE ACCOUNT TO FOLLOW
This instagram account can be described as : Advocating for mental health and self development through literature and discussion. He was one of the very first to land on Instagram with all kinds of quotes.
Followed by +20 million people, The Good Quote has become THE reference.
ONE QUESTION TO ASK YOURSELF
Am I being productive or just «busy» ?
ONE WORKOUT TO DO
7 minutes Body Workout
Based on the article published in American College of Sports Medicine. It features 12 exercises deploying only body weight, a wall and a chair. You can do it online here.
Depending on how much time you have, you can do the 7-minute workout once, or repeat the whole series two or three times. Did you know that 7 minutes is 0.48% of your day?
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