You Can Never Out Work A Bad Diet

Jade Gold | 1/29/2015, 9:19 a.m. | Updated on 1/29/2015, 9:19 a.m.
We live in a city where Tex-Mex is King, smothered catfish for Sunday brunch is a staple, food trucks on ...
Jade Gold, health coach

We live in a city where Tex-Mex is King, smothered catfish for Sunday brunch is a staple, food trucks on every corner, sushi swims in daily and home of the MEGA margarita. Yes, Houston is a city with some of the best food & libations in the court and our scales tend to agree!

How can anyone stick to clean eating or health food options when temptation surrounds us daily?

Do you want to lose weight, gain muscle, and change your body—but without worrying about whether you’re eating the right foods or giving up everything you love to eat on a regular basis? I know you thought I was about to tell you, you can “have it your way” but the truth is, there is a happy medium.

After all, countless diets pronounce that they provide the ultimate solution to your goals. Only problem is, they all differ in the types of foods they suggest, the timing of meals, and how much you can eat, when you can eat, what a cheat meal looks like and how often you should have them.

Truthfully, all diets are dependent on one common factor: macronutrient composition. That is, the protein, carbohydrate, and fat content in the foods you eat. Macronutrients are the single most important factor that determines a diet’s success or failure. Every diet has its own macronutrient manipulation.

So who’s right? Recent evidence in the International Journal of Obesity suggests that the diet you can stick to best is the right one – regardless of the exact breakdown of macronutrients. But this still leaves questions about how to determine your needs to simplify eating or can you really just out work a bad diet? Consider this your final answer and the guide you need to finally determine the most effective plan for you.

A lot of people believe that their exercise program will somehow make up for the way they eat. They use the excuse that they can eat whatever they want because their exercise offsets the excess calories taken in. This way of thinking is typically a set up to fail.  Most people do not end up with a six pack and really low percentage of body fat eating whatever they want whenever they want. The body just doesn’t work that way.  Often a person does not realize the amount of calories they consume and they also think they burn a lot more calories than they actually do. The majority of people have no clue how many calories are in the foods that they eat, but justify them with spending 30 minutes jogging or in the gym. The bottom line is that healthy eating and adequate exercise are the way to good health and a tone body.

In the same 3 minutes it takes to consume 800-1000 calories of food a person only burns approximately 40-45 calories in high impact cardio exercise.  It takes a lot more effort to burn 800 calories than it does to eat 800 calories. Yes, we all know that it takes less time to eat then exercise but the comparison helps us realize that one donut can defeat the results of an hour of aerobics.  Is it worth it? The excess calories rarely get burned off. In diet vs. exercise you can never out train a bad diet. The bad diet will win every time.  For someone who desires to be lean it takes eating the right amount of proper foods and an effective exercise routine. Receiving the maximum results from exercise will not happen without eating the right foods.  They go hand in hand.  Most of us are not Olympic Athletes who train up to 10 hours per day. They are an exception.


  • Eat 4-6 small meals per day
  • Snack on bananas, non fat yogurt, nuts and seeds
  • Cut down on portion size – a fist full is enough
  • Choose lean proteins – tuna, salmon, egg whites, lean beef, turkey breast, ground turkey
  • Increase water drinking and stick to non caffeinated beverages – an average person adds an extra 500-800 calories per day drinking soda
  • Choose healthy fats – extra virgin olive oil
  • Eat high fiber carbs – corn tortillas, oatmeal, whole wheat pasta, whole grain bread
  • Cut back on alcohol intake
  • Don’t think you have to clean your plate
  • Track daily calories – it surprises a lot of people how many calories they actually consume

So in short, know, that clean eating takes effort and sheer desire to be accountable for what you put in your mouth. If you are every going to win the battle of eating for purpose vs eating for pleasure just remember, you will never out work a bad diet.

For more health tips from Jade, visit