What happens to the body if you exercise a lot but don't eat well

Maybe you run 30 to 40 kilometers a week, but for dinner you eat whatever you can get your hands on. You can maintain a regular eating regime from Monday to Friday, but when the weekend comes you give up!

Have dinners out with friends, don't skimp on chips or soda because you know you're working out hard and the activity keeps you in shape.

Eating whatever you like without consequences on your body seems like a distant dream, especially if you are convinced that you burn calories in the gym or physical activities. But what happens to you if you exercise a lot but don't eat healthy!

"Skinny fat" is the term that defines such a phenomenon in social networks, which is otherwise explained as a body that has a lot of fat, but little muscle. Accumulating fat from eating unprocessed, high-sugar or high-salt foods, regardless of whether you are in good shape, can lead to the same health risks as obese people.

Exercise doesn't completely reverse the effects of a bad diet, experts say. According to them, there is also an increased chance of premature death if you exercise but neglect healthy eating. In one of the latest studies on the effects of physical activity and diet quality, researchers found that those who exercised regularly but ate whatever they wanted were at greater risk of mortality compared to people who exercised but also ate healthily.

If you want to lose weight, the secret lies in burning more calories than you take in through food. Eating high-fat, high-calorie foods makes this challenge impossible. If you're burning a lot of calories, but the foods you eat are full of fat and sugar, then you still need to exercise more than a regular dieter.

Processed foods, fizzy drinks and sweets have little or no nutrients. With a lack of vitamins, protein and fiber to fill you up, you'll have a hard time thinking about the gym when you're constantly hungry.

"People who don't eat a healthy diet are always hungry, out of the mood and unmotivated to exercise outdoors or go to the gym," says nutritionist Grace Derocha.

Exercise mistakes you make

Aktiviteti fizik nuk ka rëndësi në planin afatgjatë nëse ju nuk i kushtoni rëndësi ushqimeve që konsumoni. Personat që bëjnë ushtrime të forta djegin më shumë kalori se ata që bëjnë kardio. Sipas dietologes Derocha, konsumi i ushqimeve pa vlerë për trupin dhe organizmin e bëjnë më të vështirë ndërtimin e masës muskulore.

Ekuilibri është çelësi i suksesit

Të jesh i shëndetshëm nuk do të thotë që të heqësh dorë nga të gjitha ushqimet që të pëlqejnë. Në vend që të ndiheni fajtorë për ushqimet e pashëndetshme, ëmbëlsirat, patatinat apo pijet me gaz, zgjidhni ushqime me fibra, omega-3 apo karbohidrate, ndërkohë që mos e ndërprisni aktivitetin fizik.