Get clear on definitions
It’s important to clarify what is a bad diet or else it can lead to confusion and misinterpretation.
People who use the energy balance definition will correctly say that you cannot out train a bad diet because if you did, the diet would no longer be bad.
We accept that.
But where it can be confusing is people take that conclusion (cannot out train a bad diet) and apply it to the other definition of bad diet (chocolate, cakes, etc).
This leads some people to believe they have to eradicate these foods from their diet to be able to lose any weight.
If they don’t, they won’t.
The problem here is that they try to do that, but then when they slip up they go ‘well I messed up anyway’ and go truly overboard.
This leads to an energy surplus, often outweighing the deficit created over the past few days.
Even worse, this reinforces the idea that the bad foods cause weight gain, particularly for anyone who had that initial hypothesis!
There is no doubt that less of these foods can be consumed when an energy deficit is being created.
However, that does not mean they have to be removed completely.
Strategic implementation of a few snacks or a meal out each week can facilitate adherence to the rest of the plan.
The heavily restrictive all-or-nothing approach might work for some people, but most do best on a progressive approach that doesn't overhaul their lifestyle.
So next time someone says you can’t out train a bad diet, ask them for their definition of what exactly is a bad diet!