When It Comes Down To Diet And Nutrition, Remember 90/10

As a personal trainer, most of the clients I see want to loose weight.  I’m happy to help them get closer to their goals by increasing their level of fitness and  raising their metabolic rate. That being said, the most important part of anyone’s weight loss program is their diet. While exercise may speed up the process and prevent muscle loss, the weight is not likely to come off just by exercising more. You really need to change the way you eat.

Most people don’t really want to hear this and I get that. Food is very personal. It is far easier to tell someone to begin an exercise program than it is to change their eating habits. With that in mind, I try to keep it as simple as possible when it comes to nutrition. If you really want  to loose weight, you should eliminate the following 3 things:

1) Wheat

2) Sugar

3) Alcohol

While there are other things that are worth taking out, these three things are the biggest culprits (in my opinion) when it comes to gaining weight.  I would also include any processed foods and anything fried, but the wheat and sugar mostly cancel them out.  And even though this list is short, it eliminates many foods like bread, pasta, pizza, pastries, pie, cookies, pancakes, many cereals, muffins, pretzels, most crackers, etc.  Sugar is also hidden in many items including pasta sauce and catchup.

So while this diet recommendation may be simple, it is not easy.

Because of this, I always recommend using the 90/10 plan. The 90/10 plan essentially entails that you follow your diet or nutritional program 90% of the time and allow yourself some flexibility 10% of the time.  I really like this because it  ensures that you have a little wiggle room to enjoy those special indulgences that come your way. Perhaps you have a weekly date night and you like a glass of wine or a cocktail? Go for it! Or maybe you and some friends like to meet for pizza after a game one night a week? As long as it stays within the 10% perimeter, enjoy! The 90/10 rule of thumb allows you this flexibility while preventing you from adopting an “all or nothing” mentality (which often is a recipe for disaster).

So if you are trying to loose weight, try to implement the 90-10 code of conduct.  Whether you utilize my nutritional advice or another diet program that works for you, make sure that you give yourself that 10% to play with.  While we all want to be healthy and eat well, we also need that wiggle room to live a little and have fun.  Plus,  if you know that you have that 10% flexibility, you’re more likely to stick with that 90%. And if you stick with that 90%, you’re going to see results!

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