"Caution: You can always out-eat your exercise!"

Interesting comment, don't you think!?!
Totally true though!  How many of you would be all over the opportunity to run 10km with me tomorrow?  How about we go out to Marble Slab and have some yummy ice cream instead! My treat!  Marble Slab it is!  That sounds like fun!

When you think about it, the basic equation to changing your body composition is calories in versus calories out.  Although we all know there are other factors this is the basic formula.

Calories In
Your body needs a certain amount of calories per day in order to function properly.  By functioning properly I mean internal organs, brain, repair of tissue damage, muscle function etc.  I'm not just talking about the basic function of your body, but the quality of its function as well.

Calories Out
Just like your body needs to consume a certain amount of calories per day, I believe it also needs to expend a certain amount per day as well.   The amount will vary based on your goals, age, fitness level etc, but EVERYONE should be doing something active at least 5 days a week!  Your body was meant to MOVE!

OK, so back to the fact that "You can always out-eat your exercise!"
Here are some numbers to think about:

Let's say you like to treat yourself to a Grande Caramel Macchiato from Starbucks.  First of all, a grande is 16 ounces (2 cups people, which is 2 servings of your daily dairy!).  Then you add vanilla-flavoured syrup(I love it, vanilla-"flavoured" syrup?), espresso and then of course the caramel "drizzle"...on top of the mound of whipped cream!  This drink has 240 calories, 7 grams of fat & 32 grams of sugar!  (Thought to ponder- 32 grams of sugar is equal to about 8 sugar cubes!)

Now let's take a look at what it takes exercise wise to burn 240 calories... You would have to:
Jog at a pace of 5mph for 24 minutes or
Use the rowing machine for 25 minutes or
Walk at 3mph for 54 minutes or
Walk at 4mph for 44 minutes or
Bicycle at 13mph for 22 minutes or
Dance for 44 minutes (without alcohol!)

That's a hard pill to swallow if you are an individual wanting to experience weight release or are working towards a training goal.  Think of something that you might consume on a regular basis that doesn't fit into a healthy eating plan.  Figure out how many calories it has, then figure out how much exercise it would take to burn those calories!  The next time you are going to mindlessly eat something that might not be considered a healthy choice remind yourself of the work it takes to expend those unhealthy, excess calories!

I'm not suggesting you get into the cycle of "I'll eat this fettucini alfredo because I worked out hard today", that's not how it works!

Follow the 80/20 rule.  If 80 percent of the time you eat all your lean proteins, lots of fruits and vegetables, complex carbohydrates and low fat milk products, then 20 percent of the time you will be able to treat yourself and not feel that you are setting yourself back!  You'll be able to guiltlessly have that Caramel Macchiato, enjoy and savour it and know that it's a treat.