My Response to Time Magazine's: "Why Exercise Won't Make You Thin"

I usually don't post on the weekends because I feel that Sat. and Sun. should be my days away from the computer, my days to play outside and burn energy, but today I'm making a rare exception on your behalf.

Time Magazine recently published an article titled, "Why Exercise Won't Make You Thin" by John Cloud. This article is full of inaccuracies, implications and missing information.

I wonder who is really behind the article? Some junk food company or fast food restaurant that wants you to eat once you're finished with the article? I know my mouth was watering when I finished reading it. A pharmaceutical company that stands to benefit from making you even more unhealthy?

Is someone about to release the next Phen-Phen? The next you're gonna lose weight, but at the cost of losing your life drug? Or is it the producer of some diet product? Whatever's going on:

Please read the American Council on Exercise's statement about this article to help clarify the fact from fiction.

That said, let's brush past the conjecture in Cloud's article and find the kernel of truth, the one he hid amongst images and descriptions of junk food. The truth is that yes, people do tend to overestimate their caloric need after they workout. They see working out as an excuse to binge on whatever they want with no consequences. We've all done it before and as a trainer I see it all the time.

A person will go to the gym, lift, then come home and think they've burned enough calories to down two supreme pizzas and a six pack of beer. That person maybe burned 200-300 calories at the gym, but he just ate upwards of 6,000 calories at home. Wow, if ever there were a recipe for weight gain... It really is a no-brainer.

Get on the treadmill or elliptical machine or indoor bicycle and set the computer to display the approximate number of calories you are burning. Sobering, isn't it? Sorry to say, it ain't much compared to the number of calories in the food we eat. I mean 250 calories burned is equivalent to about an hour of walking. That's not even breakfast.

You have to burn 2,500 calories above what your body needs in order to survive in order to lose one pound. Yowzers, right! Suddenly, that pizza you were going to reward yourself with doesn't look like a very good reward now does it?

So what is the solution? I'll give you a couple.

Tips to Prevent Overeating After Workouts
Nothing's worse than coming home from a brutal workout starving and not being able to find anything to eat. This leads to binge eating, eating out, ordering in, etc. We are all guilty of this, myself included.

To solve the problem, cook meals before you workout and then measure out the appropriate serving size and have it grab-and-go ready for when you get home.

In fact, take a day on the weekend and pre-make as many meals as you can for the week. Freeze them in individual serving size packets. We use Quart sized Ziploc Freezer bags. It's harder to overeat when seconds aren't available.

What to Eat?
It's best to cook a well balanced meal, something that contains protein (tofu, beans, milk, fish, lowfat meat), and both simple and complex carbs (for example: fruits and veggies (simple) and whole grain rice or pasta (complex) . I start with a juicy fruit like an apple or a peach, then move on to a mixed greens salad dressed with balsamic vinegar or the juice of a lemon. Then I'll grab a little whole grain whole wheat pasta topped with a homemade pasta sauce full of veggies and other goodies. (I'll share the recipe with you sometime.)

It is important to eat your balanced meal within 20 minutes of completing your workout. This aids significantly in recovery.

Anyway, after you eat, shower, get dressed, do your hair, etc. This will give your brain a chance to register that you are full.

If you still feel hungry, grab a small snack such as some fruit, 5 almonds, a bowl of homemade soup, half of a sandwich (regular sized bread) or munch on fruits and veggies or air popped popcorn made with no butter or oil.

Whether or now you have just returned from a workout or have just begun a workout program or have been working out forever...

One Fact Remains True
When you exercise, watch your portion sizes and make healthy choices at your meals, you significantly improve your health and well being while also losing weight.

So, please DO NOT let the Time Magazine article become your excuse to stop exercising. DO NOT let it convince you that you need to eat junk food right now. (The power of suggestion in his piece is very strong!)

Instead, get out and do what I did this morning. Have a balanced breakfast then go for bike ride, walk, run, jog, play on the playground at the park, go swimming, lift weights, hike, go indoor rock climbing, skate, in-line skate, etc...

I'm off to do another 17 miles on my road bike today. Ciao!