Your current efforts towards your goals might not be as balanced as you think.
Take the 80/20 approach, for example. With this plan, you stick to healthy habits 80 percent of the time and allow yourself to indulge in the other 20 percent.
Often, what we perceive as an 80/20 approach actually turns out to be more like 50/50, or at best 70/30, and this discrepancy can really hinder progress.
For example, research indicates that people tend to underestimate their calorie intake by a significant 30 to 50 percent, with that figure often closer to 50 percent for individuals living with obesity. Adding to this, exercise levels are frequently overestimated by a considerable margin, ranging from 36 to 173 percent.
So your “80/20” might actually be 50/50, which will have a significant effect on progress toward your goals, especially if you want to lose body fat and adopt a healthier lifestyle.
To help you better align your efforts and achieve a more effective balance, here are three actionable tips to get back into the 80/20 zone.
1. Rethink Your Weekends
Your weekends make up nearly a third of your week. If your eating habits and activity levels differ significantly on these days, that’s a great place to start making changes.
Aim for more consistency by eating similar types and amounts of food on weekends and during the week. Maintaining a consistent sleep schedule by going to bed and waking up around the same time can also help you make better nutritional choices and avoid energy dips that lead to unplanned snacking.
Remember to schedule your workouts and be mindful of your alcohol consumption.
Don’t let two days of excess completely throw the 80/20 plan out of whack.
2. Be Mindful of Bites, Sips and Tastes
It’s easy to underestimate the cumulative effect of small, unplanned snacks. Research shows they can add up fast, and many people end up taking in much more than they realize.
Let’s say you’ve got your meal set to fit with your plan but absentmindedly snack before and after the meal. You might have a great dinner and log it as part of your “80” but forget all the stuff you ate around that great meal. That can throw off your ratio.
Establishing structure around your meals and being more conscious about avoiding frequent, unplanned snacking can make a big difference. When you have a solid routine in place, you’ll likely be less tempted to grab extra treats or nibble while preparing food.
Planning your intake and being intentional about what you consume can help eliminate those unnoticed extra calories.
3. Prioritize Movement Beyond Workouts
While your dedicated workouts are valuable, remember there’s a limit to how much time you can spend at the gym, and the impact of gym time might not be as great as you perceive. To get the full effect of movement, it’s best to hit the gym and live an active life.
Non-exercise activity thermogenesis (NEAT) can account for a significant 15-30 percent of your daily calorie expenditure, making it a crucial factor in achieving fat loss and managing your weight.
To add to your gym time, make an effort to incorporate more movement into your day outside your formal exercise sessions, especially if your job involves a lot of sitting.
Analyze and Adjust!
If you’re not seeing the results you’re aiming for, it’s a good time to take an honest look at your current habits.
Knowing that we often unintentionally misreport our intake and activity levels when we’re not being highly mindful can be a powerful tool.
Start by making small, meaningful adjustments, such as incorporating more walks, adding fruits and vegetables to your meals, and paying closer attention to your weekend routines.
You might be surprised how a few simple tweaks can lead to significant, positive changes.
