The 90/10 Rule of Health – Give yourself grace

The 90/10 Rule of Health

I originally had a separate blog for my wellness coaching business. In an effort to keep things simple in 2017, I decided to merge the two blogs – to this one as it is older. In the process, this post somehow never imported. While I wrote it about Halloween, it is relevant all year round. I wanted to share it now.
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Did you raid your kids’ Halloween stash?

Feelin’ guilty about it?

Don’t!

For one, you know they aren’t going to eat all that anyway. (Or at least they sure don’t need to!)  It’s okay to splurge a little every once in awhile – both for the kids and for you too.  A few Reese’s sticks or Kit Kat bars isn’t going to derail all of your hard work.  In fact, quite the opposite.

The 90/10 Rule of Health is all about balance and compromise.

If you maintain a healthy diet and lifestyle 90% of the time, your body will be strong enough and resilient enough to bounce back from a little indulgence. Afford yourself some leniency 10% of the time. Not only will it not hurt you, but it could be quite helpful to the long term maintenance of your healthy lifestyle.

It happens too often that people follow a diet or nutrition plan to a “T,” only to end up going on a binge and beating themselves up about it or just giving up entirely. Being strict with yourself and expecting never ending willpower is basically a recipe for disaster.  I had a good friend who was my accountability partner when I was trying to lose the baby weight after having my son. She was trying to lose weight too. One night, when we were checking in with each other, she announced “I don’t know about you but once I hit my goal weight, I’m going to just eat a whole pizza…or maybe two!!”  One insane meal might not derail your health or body forever. But really? Are you going to be able to hold out that long if you’re already dreaming about devouring two whole pizzas? Plus, I know if I ate all of that, I would not only feel terrible physically, but the guilt and self-hatred following eating two pizzas would eat me up inside.

Instead of losing self control and pigging out, instead of beating yourself up, build “cheats” into your lifestyle. Feeling guilt about what you ate can cause stress. Stress can have  a number of physical and psychological effects on you and your body which, in turn, can lead to other unhealthy habits or issues and create a vicious cycle.

10% of your diet can be 200 calories a day (given a 2,000 calorie diet) or it can be 2 meals a week (given you eat 3 meals a day). So if you are craving a pizza and know that if you try to hold out you will end up eating two entire pies, build a slice or two into your diet. Plan a pizza night this week. Or if you are a sweet treat in the evening kind of person, plan for that. Decide how you are going to use your 10% at the beginning of the week. That way you can keep track of it without obsessing and be sure not to go overboard.

And then, when it’s “cheat” meal time, know that it is a part of your health plan. Savor it. Enjoy it. And pat yourself on the back for contributing to your own long term health and success.

And next Halloween, plan your stash raid as one of your cheat meals ahead of time!90/10 Rule of Health on Link Party

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7 Comments

  1. YES YES YES. I’m a firm believer in moderation and never depriving myself. If I tell myself I can’t have any sweets, then I will eventually break down and binge – it’s a vicious cycle. So even when I’m eating “healthy”, I can still have a couple pieces of chocolate when I’m craving it and not feel bad about it.
    *Also, I could never entirely give up pizza. Never. ;p
    http://www.wonderlandsam.com

  2. I’m such a sugar addict. I am the reason my kids have cavities because I eat so much sugar!

    I love that you turned this Halloween post into an every day post!

    I’d love it if you’d share your blog links on my mommy blog link party. 

    The FanDayFriday Link Party runs each week Thursday 10 pm thru Sunday midnight.

    Add your URL on the open link party post here: http://iamzoewatson.com/category/fandayfriday-link-party/

    This week is Party #16 and opens Thursday 10pm.

    Thanks for your time and consideration.

    Patty Gordon

  3. Thank you for participating in this week’s #fandayfriday link party! I hope you get some great traffic to your site this week and hope to see more of your blog posts at next week’s party!

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