So, in my earlier post on my daily diet routine, I received some messages with some concerns about how exactly I am able to lose weight while eating “unhealthier foods” before workouts—cookies, ice cream, cake, etc. I put unhealthy food in quotations because the term healthy is not discrete or binary—nothing about these deserts inherently makes them unhealthy; rather, large dosages can cause weight gain.
Back to the main point of the post, the main reason I am able to consistently incorporate these foods every day into my diet on days I am lifting is for 2 reasons: fuel to help enhance my workouts, and managing portion size.
From my weight loss journey, I have learned that I perform better during my workouts, that is, lift heavier with more intensity and have more drive/motivation to power through my exercises when I have some sort of carbohydrates/fats in my system to serve as fuel. In fact, studies show that carbohydrates and starches before workouts enhance productivity.
Now, the literature, dietitians, and from an overall “health” standpoint, these articles state the benefits of healthier carbohydrates with natural sugars, such as fruits, raw honey, etc. I completely agree with this—from a health standpoint, always consume foods that are rich in micronutrients, minimally processed, and have minimal additives or chemicals.
However, through the lens of weight loss, particularly fat loss, I am an even more prominent advocate of doing whatever works for you as efficiently as possible. For me, I found that when I try to eat “clean” 24/7 and remove enjoyable processed goods like pastries or cookies, I find myself over-restricting and, in turn, binge eating thousands of calories of these processed foods at night.
At the end of the day, consistent long-term imperfection is always better than short-term perfection or no action. Regarding prework-out fuel, I found that using that 300-400 calorie window to honor some of my cravings and devour an enjoyable treat has barred several binge sessions late at night. I, therefore, see those 300-400 calories as an investment, or almost an insurance, to decrease the probability of a 3000 or 4000-calorie binge session (a bit of an exaggeration in terms of calories, but you get the point).
Here are just some examples of treats I enjoy right before my workout (yes, I do have an obsession with cookies). Some of these items are homemade; others are store-bought. For homemade items, I know exactly how many calories I used to make the goods, so I portion out 300-400 calories of a serving size to consume right before the gym. For store-bought items where I am less sure, I try to guestimate based on typical serving sizes. When in doubt, I always decrease the portion size of the food just to ensure I am within my calorie goals. While I often mix in healthier carbohydrate sources like grapes, bananas, and mangoes before my workouts, it is always fun supporting local businesses by buying a treat or two before a workout.
Additionally, as seen in these studies, I have found the most significant benefit, regardless of macronutrient profile, is obtaining glucose in any form via the diet to provide glycogen for muscles. Additionally, some types of fats, whether saturated, unsaturated, or both, help keep me energized and satiated during that workout. The combination of these factors in my pre-workout helps me get better contractions when lifting weights, longer workouts, and overall more progress long-term.
So, technically, I have the liberty to choose whatever I want for those couple hundred calories. However, it is important to underscore the importance of those few hundred calories. That’s all it should be. You should not replace all of the carbohydrates and fats in your diet with these processed junk foods, regardless of calorie deficit, as overall, these foods are often poor in micronutrients. Moderation is essential, and making sure you don’t overindulge on your favorite goods will ensure you stay on track with your weight loss goal.
So there you have it, one trick I use to help me succeed in my weight-loss journey. It’s always fun to joke with friends and family, saying I’ve been able to lose body fat and build muscle by eating rainbow cookies and ice cream sandwiches every day, but it goes to show how proper long-term planning finding what works best for you, and a calorie deficit is what really drives progress at the end of the day.
Do you have any unique tips of tricks to help make weight-loss easier? Feel free to comment down below or reach out via email—I am always trying to improve myself! Thanks for reading.
Sources:
Ormsbee, M. J., Bach, C. W., & Baur, D. A. (2014). Pre-exercise nutrition: the role of macronutrients, modified starches, and supplements on metabolism and endurance performance. Nutrients, 6(5), 1782–1808. https://doi.org/10.3390/nu6051782
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