Just Start Exercising. The Rest Will Come.

Trying to overhaul your entire lifestyle at once can feel like a lot. You might be thinking about eating better, sleeping more, drinking water, moving more, and doing everything perfectly right from day one. That’s usually when people quit.

But here’s the good news. You don’t need to change everything all at once. New research published in the International Journal of Obesity shows that just starting with exercise can naturally lead to better eating habits without forcing it.

Molly Bray, one of the study’s authors and the chair of nutritional sciences at the University of Texas at Austin, explains it this way. Most people struggle with diets because they go straight into restriction mode. It feels like punishment. But if you start by moving your body a few times a week, your habits around food often shift on their own.

The study followed over 2,500 college students who were not on any specific diet and were barely exercising. They joined a 15-week aerobic program that had them doing cardio three times a week for 30 to 60 minutes. No changes were made to their diet. They just exercised.

What happened was interesting. Many of them started choosing better foods on their own. The ones who stuck to the workouts were eating more fruits, vegetables, lean protein, fish, and nuts. They also started cutting back on fried foods, soda, and random junk. The more consistent and intense their workouts were, the better their eating habits became.

The study didn’t explain exactly why this happens, but future research will dig deeper. Bray thinks part of it is psychological and part of it is biological. When you do something good for yourself like exercise, you want to keep that feeling going. It changes how you think and possibly even how your brain responds to food.

She also pointed out something important. While exercise often leads to better eating, the opposite isn’t always true. Just eating clean doesn’t necessarily make you want to move more. But adding movement into your week is like flipping the first domino. One shift leads to the next.

So if you’re stuck or not sure where to begin, just start by moving your body. Get a few workouts in, sweat a little, and watch what starts to happen. One shift leads to the next. You don’t need to force everything all at once. Let the momentum build. And if you’re looking for a little guidance, I’ve got you. It’s always a smart move to check in with a health professional before diving into a new plan. If you want help figuring out your diet or workouts, I’m here to build something that fits your life and gets results.

Emmanuel Ofori

Your friendly neighbourhood fitness professional