The Dangers of Exercising to "Earn" Your Food
Why Exercising to Earn Food is Problematic
Have you ever told yourself you can only enjoy a dinner out with friends if you do an intense workout first? Or that you need to run off hundreds of calories to deserve a favorite dessert? Using exercise to justify eating indulgences is a common weight loss strategy that seems logical on the surface - burn calories and then replace them with the foods you want.
However, this approach has several flaws, according to registered dietitian Samantha McKinney. First, it's very difficult to precisely calculate how many calories you burn from exercise and how many are in the food you're "earning." Metabolism is complex, not simple math. People also tend to overestimate calories burned from workouts and underestimate calories consumed.
More concerning is that constantly exercising to earn food can foster an unhealthy relationship with both. "This approach makes it very easy to fall into obsessive, unhealthy thought patterns," says McKinney. Food may become associated with shame and guilt, while exercise feels like punishment rather than something to be enjoyed. The mentality robs both of their inherent benefits and satisfaction.
A More Balanced Approach to Weight Loss
Luckily, there are healthier and more effective ways to lose weight than trying to cancel out food with intense exercise:
Review Your Overall Nutrition
Are you eating a good balance of protein, fat, and carbs most of the time? Getting the USDA recommended 1-2 cups of fruit and 1-3 cups of vegetables daily? Tracking your intake honestly can provide insight. If you're eating well 80-90% of the time, the occasional treat is nothing to stress about. Consider working with a dietitian to develop an individualized healthy eating plan.
Increase Non-Exercise Activity
Rather than trying to burn maximum calories in grueling workouts, focus on adding more general physical activity throughout the day. NEAT (non-exercise activity thermogenesis) is the energy used for anything besides sleeping, eating, and structured exercise. Gardening, walking to work, even fidgeting counts. "Just trying to increase your daily non-exercise activity is one of the best ways to attack weight loss," says trainer Ashleigh Kast. What you do in the 23 hours outside the gym is just as important as a 60-minute workout.
Reframe Exercise as a Lifestyle
When exercising, try not to fixate on calorie burn. "It's helpful to reframe your mindset around exercise and focus on the many life-giving benefits it provides, like strength, resilience, endurance and stamina," says McKinney. Regular physical activity also improves mood, energy levels, and sleep. Viewing exercise as a healthy lifestyle rather than a way to earn food makes it more enjoyable and sustainable.
Ultimately, nourishing your body well and being active regularly is the foundation of achieving and maintaining a healthy weight. Avoiding the earn-and-burn mentality in favor of an approach rooted in self-care and balance is key. If you need guidance, a dietitian or certified personal trainer can help you develop a plan tailored to your needs and goals.
