---
title: "Sin and running, a tie?"
published: 2016-01-06
updated: 2026-08-04
category: "Ciencia"
source: "https://dev-abp.massivoai.com/en/articles/pecar-y-correr-empata"
---

# Sin and running, a tie?

***Weight gain or loss comes down to a very simple equation: calories in – calories out = change in weight. Which suggests that all you need to do to enjoy desserts and forbidden foods without adding pounds to the scale is to exercise more. But it's not that easy, nor that healthy.***

A [recent study](http://www.ncbi.nlm.nih.gov/pubmed/21502899) involving more than 100,000 runners found that running a certain amount of kilometers daily reduces the chances of gaining weight regardless of diet quality. Researchers concluded that those who run more than 8 kilometers daily stay relatively thin over the years, even if they regularly consume a high-fat and meat diet. This doesn't mean you have a license to eat as much fatty and "sinful" food as you find. While exercise can help you maintain your weight even if you eat poorly, it cannot prevent the health problems inherent to a bad diet, such as high cholesterol levels, to name just one example.

In that same study, those who tended to eat more fruits than meat consistently weighed less than those who ate more meat than fruits. People who tend to eat meat frequently and rarely consume fruits are more likely to be following a less healthy diet, higher in calories and fats.

What the research suggests is that "the more kilometers a person runs, the less likely they are to be affected by dietary slip-ups," commented Dr. Paul Williams, who was involved in the study. Whether overweight or not, people who follow a diet high in fats and meats usually have a greater risk of developing chronic diseases; in other words, being thin is not synonymous with health.

In another [Harvard study](http://jama.jamanetwork.com/article.aspx?articleid=185585) that followed more than 30,000 women for 15 years, it was observed that although practically all of them gained weight during that period, those who walked roughly an hour daily gained the least amount of weight, averaging only two extra kilos over all 15 years of follow-up. Overweight participants tended to gain more kilos than "thin" or "normal weight" participants, even if they did the same amount of exercise, which suggests that in these cases a change in diet is necessary to complement the effects of exercise on weight.

The wisest recommendation is: exercise more (at least 150 minutes weekly) and eat healthily. But come on, it's obvious that we're not machines and temptations high in fats and sugars are often impossible to resist. For all of us mortals with little self-control, these studies leave us with the comfort that with enough exercise (more than 8k daily ideally) it's possible to maintain weight long-term, even if we occasionally indulge. Bon appétit!

A Buen Paso uses [Massivo](https://massivoai.com), the event-registration platform that powers this article.