Why you shouldn't work out what you eat in training

When you eat, you consume calories. When doing sports, waste them. So, if you can't resist eating high-calorie foods, you need to exercise more.

This conclusion looks logical, but it can lead to sad consequences: the emergence of dependence on exercise or, conversely, the development of an aversion to sports, injury and worsening of an eating disorder behavior.

Below, we'll explain why you shouldn't go jogging to work off an extra slice of pizza.

It distracts from the main problem - eating disorders.

Sports and fitness can increase your energy expenditure slightly, but the main contributor isW. C. Miller, D. M. Koceja, E. J. Hamilton. A meta ‑ analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention / International Journal of Obesity volume eating behavior contributes to weight loss and maintenance.

First of all, you need to deal with what makes you consume more.

caloriesthan necessary. "Working off" also hinders to come to grips with this issue and establish food.

A person overeats, then winds circles around the stadium and believes that he has atoned for his sin and everything is in order. Until the next break.

Moreover, the desire to cover what has been eaten by training is also ineffective. Our body hasH. Pontzer, R. Durazo ‑ Arvizu, L. R. Dugas. Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans / Current Biology the ceiling of physical activity, which helps to expend more energy per day. Going beyond this level, the body begins to save.

In other words, if you burn more calories in a workout, your body begins to decrease.N. T. Broskey, C. K. Martin, J. H. Burton. Effect of Aerobic Exercise-induced Weight Loss on the Components of Daily Energy Expenditure / Medicine and science in sports and exercise costs for other tasks - for example, for the main metabolism. And this is the main "expense item" to whichBurning calories without exercise / Harvard health two thirds of all energy.

Instead of burning extra chunks in an extra workout, work to ensure that there are no more chunks. Try the method mindful eating or sign up to see a therapist to deal with an eating disorder.

And turns sport into punishment

Sports and fitness without dietary considerations will not lead to significant weight loss. But losing weight isn't the only reason to move more in your daily life.

Physical activity protects 1. Physical activity / World Healt Organization
2. C. D. Reimers, G. Knapp, A. K. Reimers. Does Physical Activity Increase Life Expectancy? A Review of the Literature / Journal of aging research from high blood pressure and heart disease, diabetes and certain types of cancer, helps improve mental health and well-being, and even prolongs life.

But all this concerns regular activity - the one that has become a habit. To to form such, you need to fall in love with classes, and not expel yourself to workouts out of guilt for extra calories.

Subsequently, even if you improve your eating behavior and shed those extra pounds, negative past experiences can keep you from playing sports, take away a lot of pleasure and several years of life.

It also increases the risk of injury.

Our body is made to move. But he has his own limits on physical activity.

If the body does not have time to adapt to the load, it breaks down. Therefore, professional sports always include periodization - training plan, in which serious stress alternates with light activity for recovery.

"Working off" does not imply any periodization. When they overeat, then they ran.

For example, one week a person almost does not exercise, because the appetite is normal. Then comes a series of stressful days, losing weight breaks down, pounces on forbidden foods and as compensation runs 50 kilometers per week.

This load may seem insignificant, or at least bearable. Perhaps it will even bring pleasure: the person will feel good, atone for guilt and muffle the fear of getting better.

Only here the joints and muscles do not care about moral torment. If they receive more stress than they can handle, they are damaged.

Chronic overload can lead to fatigue injury and overtrainingJ. B. Kreher, J. B. Schwartz. Overtraining Syndrome / Sports Health. As a result, a person will either lose the opportunity to exercise, or will continue to do so despite pain and fatigue, which will cause even more harm to his body.

In order not to fall into this trap, make a training program and do not deviate from it. Whether it's strength training in the gym or at home, jogging or other cardio, your weekly volume of activity should be determined by the plan, and not by your mood and the amount of food you eat.

If you use activities as a way to dampen your appetite, go for a walk on your rest days - that's for sure.L. H. Colbert, J. M. Hootman, C. A. Macera. Physical activity ‑ related injuries in walkers and runners in the aerobics center longitudinal study / Clinical journal of sport medicine will not harm joints and muscles.

And can escalate into compulsive training.

It is addictionM. B. Lichtenstein, C. J. Hinze, B. Emborg. Compulsive exercise: links, risks and challenges faced / Psychology research and behavior management, in which a person literally cannot live without training, is engaged too often and in large quantities. According to researchM. B. Lichtenstein, C. J. Hinze, B. Emborg. Compulsive exercise: links, risks and challenges faced / Psychology research and behavior management, this unhealthy love of sports is observed in 39–48% of people with eating disorders.

This problem occurs more often with adolescents and young adults, especially females. It is combined with low self-esteem, anxiety and rejection of one's own body.

People subject to this addictionM. Freimuth, S. Moniz, S. R. Kim. Clarifying Exercise Addiction: Differential Diagnosis, Co-occurring Disorders, and Phases of Addiction / International journal of environmental research and public health:

• Increase the amount of exercise to feel euphoric or celebrate a new achievement
• if it is impossible to practice, they feel anxiety, irritability, problems with sleep;
• unable to reduce or stop exercising for a period of time;
• cannot adhere to the planned plan, constantly exceed the number of movements;
• spend a lot of time on training - doing it, preparing for it or recovering from stress;
• engage in at the expense of work, study, communication with friends and family and other matters;
• continue to train, even when they realize that it is harmful to health, psychological state and interpersonal relationships.

If you are at risk and have already noticed signs of this disorder, stop comforting yourself that it is at least healthier than drinking alcohol. Exercise addicts also break down their bodies, lose friends and family over time, suffer from depression and anxiety.

Stop in time before the problem becomes global. If something hurts you - go to the doctor and follow his recommendations; if not yet, review your schedule and define a place for training in it, not to the detriment of other areas of life. Then find a good plan and stick with it.