Day: March 30, 2019

Keep It Simple: How to Apply the 80/20 Rule to Your Healthy Lifestyle Design

Keep It Simple: How to Apply the 80/20 Rule to Your Healthy Lifestyle Design

Are you tired of feeling guilty for “cheating” on your diet?

Does the guilt cause you then to overeat for several days afterward which sabotages some of your progress?

Are you looking for an easier way to manage your healthy lifestyle choices? So you can stay on track and finally meet (or maintain) your weight and fitness goals?

If so, then applying the 80/20 rule to your diet and exercise plans may be the right fit for you.

What Is the 80/20 Rule?

The 80/20 rule comes from the famous Pareto principle that 80% of the effects come from 20% of the causes.  While this originally related to the distribution of wealth in Italy, it’s now being applied to other things, including healthy lifestyle choices.

By following the 80-20 rule, you will focus on eating well and exercising 80% of the time. For example, eating well and working out during the week and indulging (a bit) on the weekend. Or, if you tend to go out with your coworkers for lunch on Friday or out with your friends on Friday night, perhaps your indulging days could be Friday and Saturday. The choice is yours.

In short, it doesn’t matter which times/meals you choose to have as your 20% indulging time, you need to keep it under 20% of the time.

What Can You Eat Following the 80-20 Rule?

For the majority (80%) of the time, you should focus on eating healthy, nutritious foods.

This includes a low-calorie breakfast, packed with protein and fiber to keep you full longer and fight off the desire to snack (or eat those bagels one of your coworkers loves to bring to the office). By limiting your calories at breakfast, you start your day off on the right foot.

Lunch and dinner options can vary widely depending on your personal preferences. Focus on whole foods that offer a variety of nutrients: lean proteins, whole grains, and veggies and fruits chosen from the colors of the rainbow.

For snacks, choose foods like nuts, yogurt, fruits or veggies with hummus or salsa.

During your 20% “indulging” time, try to choose things you really enjoy. Don’t grab the first sweet or salty snack that comes your way. Make it something you have been craving all week or that you don’t want to live without.

Keep in mind that this doesn’t mean you get to eat an entire pizza or a whole pint of ice cream.

While following the 80/20 rule, as with any dietary plan, practicing portion control is a key factor for success.

How Much Exercise Do You Need to Do?

The experts say the average adult should do 2 1/2 hours of moderate activity per week and do muscle-building exercises at least 2 days per week.

This equates to a minimum of a half-hour each day (Monday through Friday) and a weight training session two days a week.

Or, if you prefer or your schedule doesn’t allow time every workday, you can add some time to your workouts and cut the sessions down to a few days per week.

How you choose to get your half-hour of “moderate activity” is up to you.

Walking at a rate where you are breathing harder than normal but can still talk well enough to keep up a conversation works fine.

Of course, biking, rollerskating, dancing, running, or any other kind of physical activity you enjoy works just fine, too!

Many may find keeping an exercise log beneficial in making sure they get the right amount of each type of exercise each week.

You just need to get moving. Your heart and body will thank you!

Give the 80/20 Rule a Try

Try following the 80-20 rule diet for a few weeks and see how great you’ll feel. Say goodbye to guilt and not having flexibility in your healthy lifestyle choices. Losing weight and staying fit doesn’t have to be complicated.

The right mindset doesn’t hurt either. For more about that, here’s a podcast about how to maintain the right mindset to succeed following the 80/20 rule.

Intermittent Fasting: A Beginner’s Guide to the Fasting Diet

Intermittent Fasting: A Beginner’s Guide to the Fasting Diet

Fasting is something that’s played a key role in virtually all of the world’s major religions and dates back millions of years. Today, though, while fasting is still observed for many religious purposes, it’s become a new lifestyle that helps individuals lose weight, have more energy, and fight disease.

While fasting isn’t a new concept, intermittent fasting is something that has emerged in the past few years. It has gained popularity due to the incredible benefits it offers against signs of aging and disease.

Keep reading to learn about intermittent fasting and why this may want to be a lifestyle change you make.

Understanding Intermittent Fasting

Intermittent fasting is a process that involves cycling in and out of periods where you eat and don’t eat. While people do experience (often significant) weight loss with this eating schedule, it’s not as much of a diet plan as it is a lifestyle choice that provides a wide array of health benefits.

There are several methods used with intermittent fasting. These include:

The 5:2 Method

This is the method that allows you to eat normally for five days a week. The two days after are for fasting, but you still eat. The goal is to keep calorie intake on this day between 500 and 600.

The Eat-Stop-Eat Method

This method is a bit different. With this, you restrict all food for a period of 24 hours. This is repeated two to three times per week.

The 16/8 Method

Here, you consume all your daily calories within a shortened period of time. In most cases, you eat in a period of six to eight hours.

The remaining 14 to 16 hours during the day, you fast. This is the method that can be done daily, or several times a week.

Benefits of Intermittent Fasting

When you switch to intermittent fasting, it will expand your limits while boosting your performance in several ways. Some of the specific benefits offered by this way of eating include:

  • Increase energy
  • Reduce bad cholesterol
  • Protect against various neurodegenerative diseases
  • Boost weight loss
  • Promote longevity
  • Reduce insulin resistance
  • Promote cellular repair

As you can see, the benefits are vast. As a result, this may be something you should consider trying.

Tips to Make the Most of Intermittent Fasting

While not eating for specific amounts of time alone offers health benefits, if you want to make the most of this lifestyle choice, there are a few other tips you need to use.

It can’t be a free-for-all when you do eat, as this is going to negate many of the benefits this way of eating offers. Some additional tips include:

  • Avoid refined grains and sugars (choose low-carb snacks when possible)
  • Don’t snack between meals
  • Remain active
  • Avoid snacking or eating in the evening and at night

By using these tips, the results of your intermittent fasting will be much more evident.

Be Healthier and Happier with Intermittent Fasting

As you can see, there are several options to consider if you are interested in intermittent fasting. As a result, you aren’t going to feel as deprived or hungry while following this way of eating.

Do you want to make a change to be healthier and happier? If so, let us help! Contact us to learn more about our nine-week challenge.

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