“You can’t out-train a bad diet” – Jim Verner.
You simply can’t. The only real balance between diet and exercise is to make sure your calorie intake is less than what you expend. You expend calories naturally, at rest, which is called your Resting Metabolic Rate and through exercise.
Use CalorieCount.com to get a rough estimate of how many calories you should consume and burn per day.
Surprisingly, obesity isn’t caused by sugar or eating fast food. In fact, according to Science Daily:
“Researchers Just and Wansink reviewed a nationally representative sample of adults in the United States and found that consumption of soda, candy and fast food is not linked to Body Mass Index (BMI) for 95% of the population. The exception is those who are on the extreme ends of the BMI spectrum: those who are chronically underweight and those who are morbidly obese.
Given that there was no significant difference in consumption of these indulgent foods between overweight and healthy weight individuals, the researchers concluded that the overwhelming majority of weight problems are not caused by consumption of soda, candy and fast food alone.
“This means,” explains Dr. Just, “that diets and health campaigns aimed at reducing and preventing obesity may be off track if they hinge on demonizing specific foods.” He adds, “If we want real change we need to look at the overall diet, and physical activity. Narrowly targeting junk foods is not just ineffective, it may be self-defeating as it distracts from the real underlying causes of obesity.”
Your body burns calories naturally, just from carrying out basic functions. Burning extra calories through exercise is how you can compensate if you consume more than what your RMR burns per day. But exercise should not be used just so you can eat. Eat for fuel!
You have to make sure that you expend about 500 more calories than what you consume daily in order to successfully lose weight. It is important to weight train, because for every pound of muscle you gain, you burn additional calories at rest throughout the day.