Regular workouts give the body necessary challenges to gain strength and fitness. But with many wanting to lose body fat, new research suggests that mindsets around exercise often hold us back. When it comes to making progress on health goals, we may need to rethink how we reward ourselves. Workout mindsets influence our eating decisions more than we realize. We all enjoy the pleasures of eating delicious food, but post-exercise treats as part of the “reward” can delay or even sabotage our health goals.
Treats after workouts are nothing new. But the extent to which we view treats as rewards for hard work can lead to unhealthy snacking habits. This compensates for the calories expended during the workout, and reduces the odds we reach a negative energy balance. This balance is critical for those seeking weight reduction.
Exercise motivations do far more than determine whether we will follow through on our workout. Many believe they “deserve a treat” or can indulge more than usual on days they workout. And eating should be enjoyable, of course. But problems arise when we use food rewards as a regular way to motivate exercise sessions. And the latest research shows that how we view our workouts really does influence eating decisions afterwards!
After an exercise session, these mindsets cause some to select foods that tend to be healthier than our usual choices, while others select foods that take them further from their health goals. There are no “bad” or “good” foods, but we can agree that ultra-processed foods higher in salt, sugar and fat tend to be less ideal for long-term health. And for many who are trying to reduce body weight, ultra-processed foods often eliminate the negative energy balance induced by their workout.
Immediately after a workout, most individuals have a short period of time where they may not feel hungry. This is confirmed by studies that measured hunger responses and hunger hormones after different types of workouts. If you are not detecting any short-term reduction in hunger, it is likely because your exercise intensity is low. Studies suggests that appetite is suppressed for 30 to 60 minutes after a workout, but only if it exceeds 60% of our peak work output.
The labels we attach to workouts can change our post-exercise behavior Some individuals view exercise as a “let loose” signal, consuming far more food after workouts than the calories burned by the workout.
When researchers explore this question, they ask participants to exercise but then inform them of calories burned in misleading ways. For example, after a (120-cal) workout, groups were told they had expended either 50 or 260 calories. These statements about the workout significantly influenced the foods eaten afterwards. Each individual could access orange juice, tortilla chips and cookies and they didn’t know their behavior was being recorded. Which group ate the most cookies and the most calories after their (120-cal) workout? If you guessed the “260-calorie workout” group, you are correct! By believing they “earned” it, they ate more than usual, especially the cookies. This suggests that the more calories WE THINK we burn, the more compensatory eating takes place after the workout.
In addition to the amount of calories, we are sensitive to the labels we affix to our workouts. One study had participants complete a cycling activity that was either labelled “fat-burning” or “endurance training.” Afterwards, all participants could access snack foods. When the workout was “fat burning,” much more food was eaten afterwards. And remember, it was the same workout as the one labelled “endurance training.” This behavior indicates that if we believe we are burning more fat during the workout, we will compensate later by eating more than usual.
Do you find exercise pleasant or frustrating? On a scale of one through five, how much fun was your last trip to the gym or workout at home? These kinds of questions can help us understand our relationship to exercise better.
Researchers have asked many individuals to go for a brisk walk, telling half the group it was “effortful exercise” and the other half that it was a just “a fun, scenic walk.” All individuals were assessed for eating choices afterward. The result? Those who saw the walk as “effortful exercise” consumed significantly more desserts and snacks than those who saw it as a fun walk. Framing movement as exercise can make some individuals eat more liberally afterwards.
Reframe your workout. Think about it as a way to experience movement, to enjoy what your body can do, and to relieve stress. These types of labels can help you build intrinsic motivation for the task of working up a sweat. And this matters because it minimizes the desire to do the workout solely for the food payoff that may await you afterwards. Keep workout sessions playful, fun, and enjoyable, and involve others to keep yourself accountable.
Food is enjoyable. But making food your reward can be problematic. Think about refueling your body with a focus on whole foods to ensure you get the nutrition you need to feel your best. And identify specific snack and meal options that align with your health goals. Keeping your favorite veggies and fruits on-hand can go a long way in helping you make healthier eating choices!
And finally, looking for more reasons to improve your nutrition? Then you should know that how you eat influences your experience of pain. What’s more, research continues to show us that your gut health thrives when eat better, too. Aiming for more fiber through veggies and fruit can help you make mental health gains, including a more relaxed and calm state of mind. Eating choices are complicated, but by noticing the enjoyable aspects of your exercise session, you can make peace with exercise and appreciate how far your body is taking you.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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