đŸ·ïž đŸ·ïž đŸ·ïž EXTRA $700 off T75 đŸ·ïž đŸ·ïž đŸ·ïž EXTRA 10% off T50 đŸ·ïž đŸ·ïž đŸ·ïž EXTRA $700 off E30 đŸ·ïž đŸ·ïž đŸ·ïž EXTRA $900 off R50 đŸ·ïž đŸ·ïž đŸ·ïž ICR50 IX @ $999 đŸ·ïž đŸ·ïž đŸ·ïž

Your cart is currently empty.

Blog / Tips

How Workout Mindsets Influence Eating Decisions

15 May, 2023 | 4 minutes read

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.

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 or body fat reduction.

woman smiling holding cookie

Food decisions are influenced by our workouts: "I deserve a treat."

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 work out. 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.

Get creative with your post-workout rewards

Rewarding yourself for finishing a tough workout or for completing all of your planned workouts for the week or month can be a great way to build a workout habit. But as we now know, food is not the best reward for your efforts. Get creative.

Come up with a list of non-food self-care rewards that will motivate you to get through your exercise plan. Some ideas include taking an Epsom salt bath, get a massage, have a long phone call with a friend, go to a movie, buy a new piece of workout apparel or get a new book. The key to your reward is to identify something special to you.

man on elliptical

How you view your workout impacts food quantity

The labels we attach to workouts can change our post-exercise behavior. Some individuals view exercise as an “earn the calories” activity and end up 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. 

Labels attached to your 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 called “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. 

man on elliptical

Find the fun in movement

Do you find exercise pleasant or frustrating? On a scale of one through five, how much fun was your last 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.

Have you tried all the programs and apps on your console? If you find yourself thinking of your workouts as effortful exercise, do you find yourself repeating the same workouts over and over? Get out of your comfort zone and try something new.

The beauty of the Matrix home consoles is you can go for weeks or even months without repeating the same workout with the wide variety of programs and apps offered. Try a sprint-intensity Sprint 8 workout today to get your endorphins really pumping and go for a relaxing, scenic Virtual Active hike tomorrow to check out a future travel destination.

Even if you don’t have a touchscreen console with embedded apps, you still have a variety of programs to choose from, plus with Bluetooth FTMS, you can connect to training apps for a completely different exercise experience.

Thinking tips for a healthier exercise mindset

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 eating 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. 

_______________________________________________________________

About the Author

Karlie Intlekofer, PhD, CNC, CPT, Global Wellness Researcher, Matrix Fitness

brunette woman in glasses smiling

As the Global Wellness Researcher at Matrix Fitness, Karlie uses evidence-based practices to develop exercise programming and initiatives to support healthier daily habits. As a neuroscientist specializing in behavior and exercise science, she focuses on the benefits of exercise, nutrition and habit formation for brain health and well-being. Karlie earned her doctorate in Neuroscience and Behavior and bachelor’s degree in Health and Exercise Science.

 

 

 

 

Disclaimer: This blog post is for informational and educational purposes only and does not substitute for professional medical advice. The above information should not be used to diagnose, treat or prevent any disease or medical condition. Seek the advice of your health care provider before making changes to your diet, daily activity, sleep or fitness routine and any questions you may have regarding your health or a medical condition. Matrix Fitness assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions or advice given in this article. Always follow the safety precautions included in the owner's manual of your fitness equipment.

 

 

Explore

Related Posts

5 Common Running Injuries and How to Prevent Them

5 Common Running Injuries and How to Prevent Them

Running is a great form of exercise that can be done year-round,...

Discover More
Low Impact, Lofty Results: How to Get the Most Out of Your Elliptical

Low Impact, Lofty Results: How to Get the Most Out of Your Elliptical

Feel like it might be time to shake up your workouts and...

Discover More
Folding vs. Non-folding Treadmills

Folding vs. Non-folding Treadmills

When shopping for a treadmill, there are many features to choose from....

Discover More
Walk to Ease Lower Back Pain

Walk to Ease Lower Back Pain

Aging offers many challenges, but one of the greatest threats to wellbeing...

Discover More
5 Advantages of Low Intensity Workouts

5 Advantages of Low Intensity Workouts

Active individuals sometimes think of easier workouts as unnecessary. But lower intensity...

Discover More
Top 15 Reasons to Love the ClimbMill

Top 15 Reasons to Love the ClimbMill

We’ve all been told to stand more throughout the day, get in...

Discover More
4 Ways Exercise Boosts the Immune System

4 Ways Exercise Boosts the Immune System

Few people exercise solely for the immune system benefits but working out...

Discover More
Rising to New Heights: The Ascent Trainer

Rising to New Heights: The Ascent Trainer

Reconceiving the elliptical introduced an entirely new way to work out by...

Discover More
Move More for Better Blood Sugar

Move More for Better Blood Sugar

High blood sugar is a risk factor for further metabolic issues, especially...

Discover More
Balancing Home and Gym Workouts

Balancing Home and Gym Workouts

Most of us have a gym membership. Whether it’s a full-service gym,...

Discover More
Work Out to Reduce Your Worries

Work Out to Reduce Your Worries

Did you know a single workout can be effective at limiting your...

Discover More
Amplify Results with 3 P's: Progression, Pairing, & Plyometrics

Amplify Results with 3 P's: Progression, Pairing, & Plyometrics

You’re in the groove. You’re getting it done. You’re working out regularly...

Discover More
How to Pick the Perfect Console

How to Pick the Perfect Console

Buying fitness equipment is a big decision. It's a major purchase with...

Discover More
The Myth of

The Myth of "No Pain, No Gain"

In the US, one in three adults has been encouraged to exercise by their...

Discover More
Commercial vs Home Treadmills — What's the Difference?

Commercial vs Home Treadmills — What's the Difference?

What's the difference between commercial treadmills and home treadmills? What are commercial-grade...

Discover More
Enhance Your Workout with Bluetooth FTMS

Enhance Your Workout with Bluetooth FTMS

In the fitness world, some things never change.  For those looking to...

Discover More
How to Run on Zwift with a Matrix Treadmill

How to Run on Zwift with a Matrix Treadmill

Guest author, Taggart VanEtten, is the 100-mile treadmill world record holder, a...

Discover More
Make Time of What's Important in 6 Steps

Make Time of What's Important in 6 Steps

It’s another one of those days. You begin your morning feeling motivated....

Discover More
Fitness and Wellness for All

Fitness and Wellness for All

Johnson Health Tech is the world's largest specialty fitness retailer, operating more...

Discover More
Retain Muscle as You Lose Weight

Retain Muscle as You Lose Weight

Weight loss is a common goal. We lose weight as a combination...

Discover More
3 Simple Tips to Jumpstart Your Home Workout Habit

3 Simple Tips to Jumpstart Your Home Workout Habit

Why is getting into the groove of a home exercise routine so...

Discover More
Best Ways to Add Challenge to Your Exercise Routine

Best Ways to Add Challenge to Your Exercise Routine

When starting out or returning to exercise, consistency is important. Focusing on...

Discover More
Sprint 8 — Behind the Science

Sprint 8 — Behind the Science

Why does it work? Muscle mass naturally decreases and body fat increases...

Discover More
Tough Times Call for Tough Training

Tough Times Call for Tough Training

"Unprecedented" is a word we've all heard enough of. A global pandemic...

Discover More
Johnson Health Tech Around the World

Johnson Health Tech Around the World

Johnson Health Tech has manufacturing all over the world. Take a closer...

Discover More
How to Get the Most Out of Indoor Cycling with Matrix

How to Get the Most Out of Indoor Cycling with Matrix

Over the last few years, indoor cycling classes have been popping up in...

Discover More
R&D— Designed to Exceed Expectations

R&D— Designed to Exceed Expectations

From the console to the deck and everything in between, Johnson Health...

Discover More
Excellence Has Its Rewards

Excellence Has Its Rewards

Johnson Health Tech is honored to be consistently recognized by esteemed industry...

Discover More
Enhance your workouts with Sprint 8

Enhance your workouts with Sprint 8

Experience HIIT at home Sprint 8 is an efficient, fat-burning HIIT workout...

Discover More
Johnson Health Tech— The Future of Fitness

Johnson Health Tech— The Future of Fitness

Today, Johnson Health Tech continues to drive the evolution of fitness and...

Discover More
Johnson Health Tech Brand Development and Globalism

Johnson Health Tech Brand Development and Globalism

As Johnson Health Tech matured, they evolved into a vertically integrated fitness powerhouse, owning all stages of production, distribution, and sales.

Discover More
What It Takes to Break the 100-Mile Treadmill World Record

What It Takes to Break the 100-Mile Treadmill World Record

An Interview with Taggart VanEtten: The 100-Mile Treadmill World Record Holder &...

Discover More
Johnson Health Tech: A Family Story

Johnson Health Tech: A Family Story

Take a peek into the 45 year history of Johnson Health Tech, starting with Mr. Peter Lo in Taichung, Taiwan in 1975.

Discover More
Get the Most from Matrix with Console Software Updates!

Get the Most from Matrix with Console Software Updates!

Introducing Software Update v1.4.0.19 for XER-02, XIR-02, and XUR consoles! Technology is...

Discover More
Travel the World with Matrix

Travel the World with Matrix

Missing your regular travel plans? Take a journey with Matrix and Virtual...

Discover More
Why Matrix?

Why Matrix?

In a world full of home fitness options, why choose Matrix?

Discover More
Check fitness off your list this holiday season with Matrix!

Check fitness off your list this holiday season with Matrix!

Keep an eye out for special deals on Matrix this holiday season!

Discover More
Forbes Names Johnson Health Tech on World's Best Employers List for Second Year Running

Forbes Names Johnson Health Tech on World's Best Employers List for Second Year Running

Johnson Health Tech has been named on Forbes Magazine's World's Best Employers...

Discover More
Matrix Holiday Shopping Guide

Matrix Holiday Shopping Guide

Learn about the best equipment to fit your needs, just in time for the holidays!

Discover More
Over 20 Years of Club Heritage Brings Value to Matrix for the Home

Over 20 Years of Club Heritage Brings Value to Matrix for the Home

Matrix Fitness, the premier brand of Johnson Health Tech (JHT) celebrated our...

Discover More
Back to the top