Getting Fit and Strong: The Missing Piece of the Puzzle

My name is Tom Ewer and I am healthy enough.

At least, that’s how I see it. I’m 6’2″ and a notch or two under 200lbs. Consult a BMI chart and I’m technically overweight, but I feel pretty healthy, and I’d rather trust my own subjective measure than one so simplistic as BMI.

Tom Ewer
Judge for yourself!

But here’s what I’m not: what most guys want to be. You know – toned, lean, buff, head-turning. And I wish I was, as many of us do.

So what’s holding me back?

For most of us, I think it comes down to one simple thing: faith. To be more specific, faith that making the sacrifices and putting the hard work in will yield the kind of results that will make it all worthwhile (or at least give us the understanding that an awesome body simply isn’t worth the personal sacrifice).

If I had a better understanding of what I needed to do in order to be fitter, stronger and look awesome naked, I would either feel:

  1. Motivated to do what was necessary
  2. Comfortable in the knowledge that I’m not prepared to that the necessary work for the end result I desire

I’m not looking for an absolute answer here. I’m not expecting to point to a picture of Brad Pitt in Fight Club or Hugh Jackman in Wolverine and have someone tell me exactly what I would need to do and how long it would take to get the necessary end result. But I do feel that if I had someone suitably experienced and trustworthy giving me a greater understanding of and confidence in what was necessary to experience genuine, tangible results, I would be in a far better position to take action (or not).

But I don’t know how to go about getting that information or who to get it from.

I saw an entertaining talk earlier today at the Alive conference in Berlin by a guy called Carl Paoli, an ex-gymnast turned personal trainer.

Carl said something that in his talk that stuck in my mind and inspired this article.

He said that at one point, he was ranked (by some means) as the top personal trainer in the United States. But at the same time, he came to realize that his clients weren’t actually getting any fitter. While he moved onto say that he changed his training methods and got great results, there’s no avoiding that at a time, he was incredibly successful in getting paid as a personal trainer, but not so successful at actually delivering the goods.

So, if Carl was number one and an all-round badass buff dude but couldn’t get his clients fit, how can I trust anyone in the health and fitness industry? Who do I look for to provide me with the information I feel I need to make a pivotal decision about my body, and ultimately, my life?

Perhaps it’s an issue with my mindset. I’m not good with leaps of faith; I like evidence. I don’t like someone to tell me to “do more exercise” because I’ll “get fitter” – I want to know what I can expect from my endeavors.

I don’t need all the answers. But to be anything more than just healthy enough, I feel like I need to know more than I do right now. I need to have a greater understanding of what is necessary to become a fitter, stronger version of myself, and believe someone who tells me how I should do it.

Otherwise, I don’t think anything will change, and I might look back one day and ask myself, “what if?” And what ifs suck.

Taking the UFYH Approach to Exercise

Sticking to a fitness routine is hard.

Honestly, sticking to any sort of routine is hard. Hell, I have trouble remembering to unload the dishwasher when all is said and done. That’s why I find the profane and to-the-point nature of UFYH so inspiring.

What’s this acronym? It stands for Unfuck Your Habitat. It’s part website, part Tumblr blog, part Facebook community, part app. It’s designed to help lazy people like you and me and everyone else out there improve their environments a little bit at a time. The primary principle is 20/10 – you spend 20 minutes performing an activity like doing the dishes and 10 minutes resting.

It’s easy to get overwhelmed by big tasks like cleaning the kitchen or what have you. And if you let it go long enough, your home might be unfit for guests and that can lead to feeling depressed. When you’re thinking it’s all or nothing every day, you’re not going to get anywhere. I’ve been in that mindset before and let me tell you, it sucks.

That’s why small work increments are key to “unfucking” your life, whether that means putting your clothes away right after taking them out of the dryer, keeping on top of your finances, or exercising.

Yes, the UFYH approach can be easily applied to your workout routine, too.

If you’re scoffing and saying “What routine?” hear me out. I’ve put together a few tips that should help to make exercise a more consistent part of your life:

  • Don’t marathon. In the UFYH lexicon, a marathon is described as cleaning for hours on end without taking any breaks. This will invariably result in burnout that means you won’t clean again for a long time until it’s so bad you can’t stand it. Process repeat. The same goes for exercise. If you only work out in marathon sessions when you just can’t stand not being fit anymore, you’ll be too sore and too burnt out the next day to make it a regular part of your life. Small increments are key. 20/10 people. 20/10!
  • Make small goals. You don’t need to be like, “Hey, I’m going to workout every day for the rest of my life,” all of a sudden. Biting off a big goal like that is bound to lead to failure, which can lead to depression, and giving up. Instead, set an achievable fitness goal that makes sense for you. Like, “I’ll exercise three times a week.” Or, “I’ll do sit-ups every time someone drinks wine in Game of Thrones.”
  • Pick one task and see it through. When you’re feeling motivated about your physical health, it’s tempting to load up your calendar with a million exercise goals but resist, child, resist! If you’re thinking about getting into Pilates, load up a video on Netflix or YouTube, commit to it for 20 minutes then get up and take a break. After 10 minutes, get back on your mat and do another 20 minutes. But whatever you do, don’t try to become a cyclist, yogi, and karate master in a weekend. That scattered mentality is how we all end up needing to unfuck our lives in the first place!

Will you give the UFYH method a try? What does your pending workout routine look like? I’d love to hear all about it!

How Your iPod Can Make You Stronger

If you go to any gym these days (perish the thought), chances are you will see that the vast majority of people are wearing headphones. And while most people may think that listening to music while exercising is great for passing time and breaking up the boredom, it actually has a much stronger effect that few are aware of.

Listening to music during exercise can have multiple performance benefits and can give you that extra boost you sometimes need.

In fact, music can be so powerful that wearing headphones and using mobile music devices was banned by the national governing body for running, USA Track & Field, because of the competitive advantage it gives runners.

Music – A Legal Drug?

In a 2012 review, Costas Karageorghis of Brunel University in London, one of the world’s leading experts on the psychology of exercise music, wrote that one could think of music as “a type of legal performance-enhancing drug.” He also stated that music can reduce the perception of effort significantly and increase endurance by as much as 15 percent.

Music distracts you from pain and fatigue, elevates your mood, increases endurance, and reduces perceived effort. When listening to music, you will run farther, cycle longer and swim faster than usual – often without realizing it.

Music and Memories

Think back to a special occasion in your life. Maybe it’s the sentimental song that was played over the loudspeakers during your high school graduation, or your first baseball game where everyone was chanting “we will rock you” and you became totally immersed in the cheer. Or maybe it’s your wedding song, which touched your heart and will forever be ingrained in your mind.

Music takes us back to that time and allows us to live in that moment again. Many of these memories stir up very strong emotions which we can harness to motivate ourselves. I will often listen to 90s alternative rock because it reminds me of my twenties and a time when I was carefree and looking and feeling my best.

Now think of a time when you were on top of your game. Think of the music that you surrounded yourself with at that time. You may be able to identify with the lyrics or the meaning behind a particular song or genre of music.

What’s Your Favorite Music?

I have been exercising for the last 20+ years and can say with all honesty that listening to music while I train improves everything from my stamina to strength and motivation. I also happen to be a heavy metal fan and when I hear the primordial, rudimentary riffs from old school Metallica blaring through my earbuds, my heart races and adrenaline pumps through my veins.

Now tell me that’s not a great way to work out! And if you are taking the time out of your day to exercise anyway, why not get the absolute most from it?

Regardless of the type of music you prefer, you can use it to improve your performance and get more out of your workout. And who doesn’t want that?

In a recent survey, it was shown that the most popular types of music for working out were hip hop and rock. Also, people tend to exercise on pace with the speed of the music they are listening to. It was shown that songs ranging from 125 and 140 beats per minute were most beneficial to exercisers. Creating a playlist of songs in a tempo that matches the pace of your exercise may sound a little geeky, but you’d be amazed at how much it benefits.

But regardless of what science tells us about the best type of music to listen to in the gym, just remember that any music can be beneficial and if you’re not currently tuned in at the gym.

I suggest giving it a try – you never know the impact it might have.

Can You Really Trick Yourself Into Exercising?

It’s okay to loathe exercise.

Sometimes all we want to do is sleep in that extra five minutes, or even look up just one more Facebook status. It’s totally understandable.

But you vividly remember that high you felt after a sweaty workout, or that feeling like you have more energy throughout the day. You probably noticed that you slept better and woke up even before your alarm clock went off.

You’re tired of fighting your inner demons, who tell you it’s okay to sit on that couch.

So what should you do?

You can force yourself to exercise, only to rebel a few days later. Or you can ‘trick’ yourself into exercising. Don’t think of this a negative thing. Rather, view it as setting up systems in order to keep motivating you to exercise.

So what are some ways you can trick yourself into exercising?

Do Something You Like

Yes, it’s that simple. Love to play volleyball and dream of the day when you can head to the beach with your team? Make it a point to schedule in time to hit the courts. Love the Wii? There are a ton of games that integrate physical exercise. The ‘Just Dance’ series is one that immediately comes to mind.

Think about it: if you’re doing something you dread, why would you bother continuing with it? If you see that exercising can be fun, you’ll probably want to keep doing it. Remember that you should find what works best for you, not anyone else. That includes your best friend. 

Mix It Up

You might simply hate exercising because you think it’s boring. Here’s the hard truth: it’s only boring if you make it that way.  Some people tend to stick to one workout DVD day in and day out, or do the same routine at the gym day in and day out. Yuck.

Mix up your routine with different types of exercise, or different moves for similar ones. For example, if you love Zumba, why not get a few different DVDs or search for free Youtube videos? There are also many websites – such as Share it Fitness – that have over 200 workouts so you can mix and match as you please.

Prefer something on the go? Consider using the multitude of apps out there. BodBot is one such app where you can record routines you’ve already done, and the app then provides options for you to choose variations on your existing routine. Another app to consider is Fitocracy, where they turn your workout into a game, where you earn points for quests, or even challenge others users of the app.

Tell Yourself You’ll Exercise For a Short Amount of Time

The point is to make the time short, like 5 to 10 minutes. If you really want to stop after that, it’s ok. But you most likely won’t.  It usually takes about 5 to 6 minutes for the high you get from exercise to kick in.

Buy hey, at least if you don’t continue after 5 minutes, it’s better than not exercising at all.

Work Out With Someone More Fit Than You Are

A Kansas State University study found that people exercised longer and harder if they worked out with someone who was 40% more fit than they were. For some reason, this is the “sweet spot” where your partner can inspire you to work harder, but not too hard that you can’t keep up.

What’s not to love about that?

Before Exercising, Listen to Your Exercise Playlist

Sometimes all it takes is to get into the right mindset. By listening to music you normally listen to during a workout, it’ll pump you up and mentally prepare you for exercise. In fact, you’ll probably think of your next workout whether you like it or not.

Don’t listen to music while you work out? Get started in the habit of doing so.


Forcing yourself to do anything – no matter how much it will benefit you – is never a good idea. Tricking yourself into exercising is a great way to ensure that you enjoy an activity that can benefit you in the long run.

How will you ‘trick’ yourself into working out? Let us know in the comments!

How to Become a Better Version of Yourself

One of the top three reasons why people don’t exercise is simply because they hate exerting themselves. Exertion to a hater is true hell. Especially when you ascribe exertion to a laborious effort. Ptwey!

I see this all the time in my movement studio. In the 15 years I’ve had my studio, there has been more than a fair share of folks who truly dislike exercise.

Maybe that’s you. So let’s take a step back.

The first thing I would posit is to shift the way you look at it, or even talk about it.

For starters, don’t even call it exercise. I don’t. My education is in Exercise Physiology with a Full Certification in Pilates and yet I stay far, far away from the “E” word. It’s a dirty word to a lot of folks.

Exercise is something you do to your body. Don’t do. Find a way to be in your body. This is a whole different space. And one you might really enjoy.

Can you call it movement? Movement allows for freedom. It can be playful, non-exertional, fun, fantastic, engaging, experimental, and wholly healthy to your beingness.

Exercise is to exertion as movement is to meaningful. Remember, motion is lotion. Lotion in your joints, and also as a liquid healer in your ribcage and spine, the very foundational structure from which you move and live life.

In his national bestseller, The Culture Code, Clotaire Rapaille offers us a way to understand our behaviors as human beings and the unconscious codes that drive them.

A most fascinating chapter reveals the code for health and wellness as movement. “Movement makes us feel healthy, it confirms we are alive”. Oh so true.

Imagine not being able to do what you want in life because you can’t take action. You’re stuck. You can’t move because something has happened to you through trauma or an accident. A possible loss of movement can be so devastating. It makes a very drastic statement about your own health and well-being. It’s downright frightening.

I’m not trying to be an alarmist by any means. But think about it. We want to believe that if we live active and engaged lives, we are going to stay healthy. And you can. Key words: active and engaged.

And what’s included in that active engagement? Mobility, agility, and resilience. All without using the word “exercise”!

Now you’re workin’ it. Can you feel it?

Becoming a better version of yourself is about enjoying life without heaviness and the burden of “have to”. It’s learning how to weave in a slow, sustainable build. A slow build like this will sneak under your radar in a good way. Over time it can become a good, solid habit.

This sort of build takes time. And it should if you want quality. It’s about making small, consistent shifts. I’ve opted to not use the word ‘change’. Change is even too big of a word here.

Let’s use ‘shift’ as a precursor to change. Change sometimes feels like force at the beginning. That could exhibit a rather effortful expenditure of energy and that’s unnecessary. Sometimes trying to force something feels like pushing. Or even shoving.

Consider the act of pulling. Here’s your shift. Pulling has a precious power to it. When you pull, you have to connect yourself back to the ground. Pulling requires you to be grounded or you will fall.

Making these small, consistent shifts is a simple, sensible, and practical way to feel better about your personal progress. The pulling is akin to teasing it along. Slow and steady is a win-win. You win and you win. It’s not about forcing change and making headway. You’re not steering a big ship on rough seas. You’re in this for the long, productive, sustainable haul.

Becoming a better version of yourself can be about reflecting on what you decide to do for yourself and how you will see that it holds personal meaning. It’s called self-accountability and it can be a very powerful capability.

When you begin to see how you’ve acclimated to your new choices through these small, consistent shifts, it is very rewarding. You get to experience the fruits of your own solid efforts. This reward simply builds on itself in a very organic fashion. That is self-accountability and it is the cornerstone of a successful conversion.

Self-accountability is one of the best sustainable resources of authentic success and one that can help you have a clearer, more meaningful, and enjoyable journey.

You’re worth it.

Now get out there and go create a You 2.0.

How to Lose Weight While Keeping Both Your Body and Mind Happy

Our bodies start from weighing 8lbs on average, then grow into a completely different adult form and can last up to (and even beyond) a hundred years. They house a variety of intertwined organs and  tick along without us even consciously thinking about it. It’s pretty incredible.

Our minds are as equally fascinating. That squishy brain of yours has lobes, arteries and veins, plus the ability to form a personality, control emotions and store vital information. As well as memories of pointless YouTube cat videos and internet memes, but you get the idea.

The reason I’m praising both body and mind is that they go so well together. What your mind tells you to feel, your body will feel.  

We Have to Love Body and Mind

We can’t push our bodies to exercise or ignore the food we love without hurting our minds. Let your mind win and your body will thank you for it.

This is the thinking behind Healthy Enough. To get to your desired level of health and fitness, you must have fun when exercising and enjoy what you eat – i.e. you still have to enjoy life during the process.

What Does This Involve?

Let’s look at exercising first. If you do an activity you enjoy, it’s obvious you’re much more likely to want to get out of bed to do it again the following day and even put more effort into it. So choose a “workout” that you also consider to be a hobby.

Although I’m not a huge fan of calorie-counting, a 182lb male can burn 520 calories during a 60 minute casual game of basketball, whereas he’d burn 260 calories running for the same length of time. That’s having fun while getting a better result!

Since we want to keep both our minds and bodies happy, it’s reassuring to know that group sports also benefit your mental health. Do you like group games with your friends? Researchers found when comparing two groups of women who had similar physical health, those who participated in social sports such as tennis and netball had better mental health and life satisfaction than the women who exercised alone or at a gym.

Research has also shown that people are more likely to maintain their physical activity when it’s combined with social support. So group games don’t just burn more calories and are good for your mental health; they’re motivating too.

And For Eating?

The same rules apply. Cooking food you love means both your mind and body will look forward to meal time and appreciate what you’re putting into your body.

If you happen to fancy a treat, go for it! Experts have said that eating small quantities of sweet treats can be part of a healthy diet. As long as you balance the rest of your diet with nutritious food and you do physical activity, don’t deny your mind the pleasure of a melting chocolate bar.

In fact, a study at Tel Aviv University has shown that allowing yourself a sweet treat after your meal can strategically help with weight loss, as they keep cravings under control and therefore reduce the chance of bingeing on junk food.

Just remember: it’s all about balance.

Listen to Your Body and Mind

Your body and mind are both very powerful things but they’re both yours and you know them best. What food does your mind want to eat that’ll benefit your body? What food disagrees with your body and therefore causes discomfort in your mind? What form of exercise pleases both your mind and body?

You need to keep them happy, as after all, we want them to be around for a long time.

That age-old phrase of “your body is a temple, so treat it like one” is a good one. Be mindful of what you put in it, and keep it fit and healthy. But we also need to remember our minds. They’re just as important. Feed them both what they need.

How to Turn Your Childhood Hobby Into a Doable Fitness Routine

I’m going to admit something pretty embarrassing here: I’ve been a slug. For years. I’m a freelance writer by day (and often, by night) and that means a lot of time spent with my butt planted firmly in a chair. As you can imagine, if you maintain a few years of that sort of sedentary lifestyle, you’re destined for an express ticket to flabby central.

That’s not to say I haven’t tried. Because I have. Several times, in fact. I tried Pilates. I tried yoga. I tried running. I tried aerobics videos. And I’d stick to each plan for a few weeks then fall off the wagon. Hard. I’d never commit to a routine long enough for it to become habit.

I’ve always thought it’s because I was too lazy. But upon reflection, I don’t it’s that at all.

None of those fitness plans worked for me because of one simple fact:

A Boring Workout Isn’t Motivating – Period

After years of attempting different workout regimens with no success, I’m convinced the key to an effective exercise plan is motivation. And in order for there to be motivation, there needs to be interest.

So I spent some time thinking. What made me so fit in my pre-freelance writer days? Before I committed to this career, I was a competitive Irish step dancer. I was in excellent shape back then. I’d just finished high school and was in top form. I told myself when I stopped dancing competitively to pick a career path, I’d keep doing the jig for exercise but I never did.

It was time for a change. Now was the time to dust off my dancing shoes.

I cleared some space in my living room – which is currently overrun by a toddler – and cautiously took my first steps. I kept it simple, doing one of the very first dances I ever learned. I was thoroughly winded part way through but I pressed on until the end of the dance. Why? Because it was fun.

That simple fact alone kept me dancing for much longer than I would’ve persisted at any other type of activity in one session.

Mining Your Past for Future Fitness

Obviously, not everyone was an Irish dancer in their youth. But you might have played softball in high school. Or maybe you took karate lessons. Perhaps soccer was your favorite sport in the sixth grade. Maybe you just liked to play Dance, Dance Revolution. The activity you pick doesn’t matter. What does is that you enjoy it. That fact will keep you getting physical far longer than a routine comprised of activities you find boring would.

If fitness routines don’t come naturally to you, it’s time to look to your past interests to discover new ways to get in shape. Now excuse me while I get my butt out of this chair and go do a hornpipe.

When Do You Want to Die?

I have a vivid memory of finding out about serial killers when I was a child. The notion that I could be killed, seemingly at random, was terrifying.

My discovery of the concept of death and its seemingly random nature came as a shock, as I’m sure it did for you in your youth. However, what many adults don’t fully appreciate is just how much control we have over our own mortality. While it can be all too easy to sit back and accept that death will come for you when it is good and ready, it is likely that the time of your death will be determined, at least in part, by you.

Most “live for the moment” types use a phrase like “I could get hit by a bus tomorrow” as a means of justifying their seat-of-pants approach to life. But according to the National Safety Council, the odds of that happening in your lifetime are in excess of 1 in 623. Other commonly feared deaths carry similarly long odds: assault by firearm (1 in 300), airplane accident (1 in 5,862) and motor-vehicle accidents (1 in 85) to name just a few.

Put simply, the chance of you dying from a non-health related cause is relatively slim.

Furthermore, you can always work to reduce your odds of death and have a direct influence on your life expectancy. For instance, I’m not saying don’t fly, but I would suggest driving at the speed limit. That may be a simplistic example, but the potential applications are enormous.

However, what I really want to focus on are the most likely causes of your death in the future – the likes of:

  • Heart disease (1 in 6)
  • Cancer (1 in 7)
  • Stroke (1 in 28)

I am of course talking about health-related fatalities (as opposed to accidents or acts of God). Check out this list of causes of death and note that eighteen of the first twenty are all health-related.

While we are all going to die, it is highly likely that you will have a hand in determining both the cause of your death and the time. If you are willing to accept that you exert enormous influence on when that death will come, you can take steps to prolong your life. As long as you do so while still having an appreciation for living life in the present, there is nothing more important that you can do.

The steps that you can take to increase your life expectancy are manifold: everything from exercising for just twenty minutes per week (if you’re not doing any), to cooking healthier homemade meals, to running from zombies. I’ll talk about many more things you can do in the future here on Healthy Enough.

Do not be overwhelmed by the sheer volume of things you can do to prolong your life – just do whatever you feel comfortable with. Do not make your mortality a life’s obsession – strive for a balance between living healthily and enjoying your life. Rely on common sense, but maintain a healthy respect for your body and carefully consider how you treat it.

Living with an awareness of your own mortality and an appreciation for the influence you exert over your eventual death may seem somewhat morbid, but it is also the closest you will ever get to determining your life expectancy. If someone were to ask you when you want to die, you would know you were on the right path if your answer was “as far from now as possible.”

Paul Ingraham on the Most Beneficial 20 Minutes of Your Week

The US Department of Health & Human Services recommends a bare minimum of two and a half hours of  “moderate-intensity aerobic activity” and two sessions of “muscle-strengthening activities” per week. These guidelines would appear to be unrealistic for most of the population, as suggested by the evidence that just one in five Americans meets the prescribed amount. However, even if you don’t feel capable (physically or mentally) of completing that much exercise in a given week, one health expert I recently spoke to claims that there are a myriad of benefits to moving just a little bit more than you are now.

Paul Ingraham is a science writer and the founder of Save Yourself – an enormous online resource for sufferers of aches, pains and injuries. His background is in massage therapy but he moved on from that occupation in order to concentrate full time on Save Yourself. He is also the assistant editor of Science-Based Medicine.

In short, he knows his stuff.

When I asked Paul what he thought the single biggest change the average person can make to positively affect their health and fitness was, his response was simple and compelling in equal measure:

Move a bit more, but not necessarily a lot. It’s the key to practically everything else, excellent bang for buck, by far the most benefit for the least effort. For instance, a little more exercise will almost certainly improve sleep quality, which in turn is key to many other things. The list of cascading benefits is impressive.

It should come as no surprise that Paul’s answer is backed up by science. Multiple studies have concluded that exercising for as little as twenty minutes per week is enormously beneficial to one’s health, as detailed extensively in The First 20 Minutes – a book that any would-be exerciser should read.

In a recent study cited in the book, Scottish researchers found that just twenty minutes of exercise per week improved respondent’s dispositions. But that’s just scratching the surface.

Timothy Church, PhD, a professor at the Pennington Biomedical Research Center, argues that “the greatest health benefit from exercise comes from getting up off the couch. Everything after that is incremental.”

Frank Booth, PhD, a professor of biomedical sciences at the University of Missouri, said:

Almost all of the mortality reductions are due to the first twenty minutes of exercise. There’s a huge drop in mortality rates among people who haven’t been doing any activity and then begin doing some, even if the amount of exercise is quite small.

I could go on, but the message is clear: if you’re not doing any exercise, you would benefit enormously from doing just a little. Something as unimposing as a twenty minute stroll once per week (or two ten minute strolls) could have enormously positive implications for your health.

I am not saying that you shouldn’t ultimately strive to meet the government guidelines (which, unlike more arbitrary past guidelines, are commonly accepted as a sensible base point), but Rome wasn’t built in a day. My recommendation is to start by changing your perception of what exercise is, then move just a little bit more.

If you’re starting at zero (or close to zero), moving just “a bit more,” as Paul suggests, could make a world of difference. Little is always better than nothing.

Why Exercise is a Waste of Time

While the title of this article was written with tongue planted firmly in cheek, it does contain an element of truth. How so? Because when it comes to losing weight, your diet is far more important than the amount of exercise you do. Not only that, but when it comes to your weight loss efforts, exercise can be a complete waste of time if you overcompensate with your diet.

Don’t get me wrong – enjoyable exercise should be a part of your life, but it is not the panacea for healthy living. Growing evidence from scientific studies show that if you attempt to lose weight only by exercising more, you’re likely to fail. Meanwhile, attempting to lose weight with dieting alone has a far greater success rate.

So remember this: exercising more is not an excuse to eat more. If you treat it as such, you’ll probably find that you lose no weight (or even put weight on as you eat more additional calories than you burned off). Increasing the amount of exercise you do should be seen as a boost to your weight loss/management efforts, not an excuse to binge.