You can’t outrun bad diet: why most people struggle to lose weight

Chalo, as many commonly refer to him, is a gym instructor at a fitness gym in Makongeni Estate in Thika, and after an exclusive interview, Charles Nyangweso Buya had a lot to say about mistakes people make while attending the gym.

Charles has 10+ years of experience working in fitness centres across the country since 2014.

From what he sees daily, the biggest issue is not lack of effort. It is a misunderstanding of what actually leads to weight loss.

Over-relying on aerobics

Many people believe that the more they run, the more weight they will lose. It is common to find someone spending long hours on the treadmill, sweating heavily, and expecting fast results.

But according to Charles, that approach alone is not enough.

“Aerobics is an excellent tool for cardiovascular health and immediate calorie burning, but it shouldn’t be the sole focus of a weight loss journey,” he said.

Aerobics helps burn calories and improves heart health, but it does not address the full picture. Without other elements, results may be slow or inconsistent.

The triple-threat approach

Instead of focusing on one method, Charles recommends a more balanced strategy.

“For the most effective and sustainable results, I recommend a ‘Triple Threat’ approach: a controlled nutritional plan, resistance training to protect muscle mass, and aerobic activity to enhance heart health and calorie expenditure,” he explained.

Also Read: Why most beginners fail at the gym without realizing it

This means weight loss is not just about moving more. It is about combining:

• What you eat
• How you train
• How your body uses energy

Resistance training helps maintain muscle, which is important for metabolism. Aerobics supports calorie burning, while proper nutrition controls what goes into the body.

The diet mistake most people ignore

One of the biggest problems Charles highlighted is what happens after the gym session.

“Look, I see it all the time; people spend two hours on a treadmill and then celebrate with a massive plate of ugali and nyama choma because they ‘earned it’,” he said.

This pattern cancels out the effort put in during exercise. Many people underestimate how quickly calories from food can exceed what was burnt.

Why effort alone is not enough

Charles makes it clear that physical effort without dietary control leads to frustration.

“The reality is, you can’t outrun a bad diet,” he stated.

This means no matter how long you exercise, if your eating habits are not aligned with your goals, progress will be limited.

Reality check for many

He adds a relatable perspective that many gym-goers overlook.

“If you don’t fix what’s happening in the kitchen, you could run from Nairobi to Naivasha, and the only thing you’ll lose is your breath, not your weight,” Charles said.

This highlights a simple truth. Exercise alone cannot compensate for poor eating habits.

Weight loss is not just about sweating more or spending longer hours at the gym. It is about balance.

As Charles Nyangweso Buya emphasises, combining proper nutrition, resistance training, and aerobics creates a more effective and sustainable path.

Understanding this can save many people from frustration and help them focus on what truly works.