The phrase “let’s work off…” – whether referring to Halloween candy, holiday meals, or any other enjoyable food – is far more damaging than many realize. While often intended as a harmless joke, this mentality reinforces a toxic relationship with exercise and eating, according to nutritionists and fitness experts.
The Problem with Calorie-Centric Motivation
The idea that food needs to be “earned” through exercise is fundamentally flawed. Exercise has numerous benefits beyond calorie burning, including improved cardiovascular health, mental well-being, and longevity. In fact, recent research suggests that consistent exercise boosts lifespan more effectively than focusing solely on weight loss. Framing workouts as punishment for eating undermines these vital benefits and can discourage healthy behavior.
As Emmie Keefe, a Boston-based nutritionist, explains, “We should never exercise for the sake of burning calories… There are so many reasons to exercise. Burning calories shouldn’t be one of them.” The mental effort required to obsessively track calories in and out is often unrealistic and counterproductive.
Why Moralizing Food Is Dangerous
The notion that you must “deserve” a treat or “undo the damage” of eating fosters harmful eating patterns. Alyssa Royse, owner of Rocket Community Fitness in Seattle, points out that this mindset denies people the simple pleasure of enjoying food.
Moralizing food links eating to worthiness, which can trigger dangerous thought patterns and contribute to eating disorders. These disorders can lead to severe health complications, from heart damage to cognitive impairment. Royse advocates for body and food neutrality: “Food doesn’t need to be an emotional or moral experience. You are allowed to just have it.”
Shaming yourself for what you eat also triggers physical stress, causing stomach pain, headaches, and even heart palpitations.
Listen to Your Body, Not External Pressure
Instead of fixating on calories burned, experts recommend tuning into your body’s natural cues. Mindful eating – paying attention to taste and fullness – helps break the cycle of guilt and restriction.
Royse suggests balancing enjoyment with self-care: drinking water alongside cocktails or taking walks not as punishment, but as a way to counteract discomfort. Keefe emphasizes kindness toward your body, noting that overexertion in anticipation of holiday indulgence can be more harmful than the food itself.
The key is to prioritize well-being over rigid control. Enjoy holiday foods without shame, and move your body because it feels good, not because you feel obligated.
Ultimately, the phrase “let’s work off…” perpetuates a damaging cycle. By shifting our focus to enjoyment, health, and body neutrality, we can create a more sustainable and positive relationship with food and exercise.
