• Sunday, January 29, 2023


What’s the ‘rule of 80/20’ and how it can help you achieve your diet goals?

With the right motivation to stay on track, you could achieve your diet goals in no time.

By: Kimberly Rodrigues

Most people face the struggle of remaining consistent to achieve their diet goals. If you are one among these, it is very important to understand how much to have and not starve yourself. Doing so could be a tough journey but with the right motivation to stay on track, you could achieve your diet goals in no time.

Taking to Instagram, nutritionist Shubhi Shivhare shares some tips to help you stay consistent with your fitness while also allowing a little room for indulgence.

• Stay as far away as possible from the guilt trap if you indulge – this is one of the major mistakes most people make. Stay positive and get back on track the following day.

• Always follow the rule of 80/20 by eating around 80% of healthy food for the day and indulging in just 20% of the food you love to satiate your cravings.

It could be a small piece of chocolate after a meal or consuming a cup of coffee or tea with less sugar.

Meal planning is one of the most important contributors to weight loss goals. Most of the time, it happens people reach out for the wrong food when the right one is unavailable. This is why planning your meals way ahead is important.

Agreeing, Anupama Menon, nutritionist, and food coach, explains that one of the most important contributors to your weight loss goals is meal planning, the Indian Express informs.

Anupama reportedly said, “Most of time, we reach out to the wrong food when the right food isn’t available. Which is reason enough to plan your meals in advance.”

She adds, “The risk of the healthy food not being available is the most probable give-in to a fried samosa or a pastry or an unreasonable burst of love for a packet of chips. And finally keep at hand the most important nutrient that you could put into your body – water.”

• Choose a sustainable diet. Giving up on chapati or rice completely or any food for that matter will not help in the long run.

• Avoid storing packaged and junk food which might force you to binge eat on them unnecessarily.

• Differentiate between psychological hunger and physical hunger. You can try drinking some water when there is hunger in your mind. If you feel too hungry, all you might need is a sandwich filled with vegetables, fruits, and nuts if you crave snacks, and makhna or bhel if you are looking for crunchy snacks. Consuming samosa, pastries, or a packet of snacks rather than the healthier alternative poses more risk from the diet perspective.

• Make sure you always remain hydrated. Reduced water consumption could also remain a hindrance to your weight loss goals.

• Find a solution for midnight cravings. You can brush your teeth or keep some healthy snacks like makhna, roasted chana, chickpeas, rice crackers and so on handy which would keep you away from fried food, chips, or aerated drinks.

However, Anupama advises to avoid combining too many foods into your diet. Too many foods would mean too much to digest. Avoid burdening your system. One source of protein, carbohydrates, and a vegetable or probably a salad is all that your body requires for a meal. With this combo, you would never end up overeating.

“Know that results will be achieved, but not by magic. It requires consistency in exercise, food balance, clean eating, claiming back one’s circadian cycle routine — all of which may take time. Give yourself the time to reach your destination with happiness and health,” Anupama concludes.

Eastern Eye

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