{"id":40641,"date":"2017-08-14T08:04:56","date_gmt":"2017-08-14T08:04:56","guid":{"rendered":"https:\/\/www.biphoo.com\/bipnews\/?p=40641"},"modified":"2017-08-14T08:04:56","modified_gmt":"2017-08-14T08:04:56","slug":"how-the-8020-rule-helped-this-woman-lose-weight","status":"publish","type":"post","link":"https:\/\/www.biphoo.com\/bipnews\/health\/weight-loss\/how-the-8020-rule-helped-this-woman-lose-weight.html","title":{"rendered":"How the 80\/20 Rule Helped This Woman Lose Weight"},"content":{"rendered":"

How the 80\/20 Rule Helped This Woman Lose Weight<\/span><\/strong><\/span><\/h2>\n

How the 80\/20 Rule Helped This Woman Lose Weight:- A diet doesn\u2019t need to be 100 percent healthy to be healthy, according to Work Week Lunch founder Talia Koren. The blogger lost 10 pounds following the 80\/20 rule, which involves focusing on eating healthy foods 80 percent of the time, and less healthy foods the remaining 20 percent.<\/span><\/p>\n

\u201cI wasn\u2019t restraining myself and I think that\u2019s the key to what makes it work,\u201d Koren tells NBC News Better. \u201cYou can have what you want, but you have to have more of the healthy stuff.”<\/span><\/p>\n

The 25-year-old says she put on a few extra pounds in college. Her eating habits worsened after she started working for a busy New York City media company, where \u201cpizza days\u201d and free bagels were the norm. Shedding the weight seemed impossible.<\/span><\/p>\n

\u201cWhen you\u2019re not eating well, your energy levels are affected, and that\u2019s what I found,\u201d Koren said. \u201cI was really sluggish. I didn\u2019t like the way my clothes fit. I just didn\u2019t feel good about myself.\u201d<\/span><\/p>\n

Koren tried numerous diet fads, none of which seemed to help her lose weight. Exercise didn\u2019t seem to help either. In 2015, while researching online, she learned about the 80\/20 rule and decided to try it.<\/span><\/p>\n

DAILY VS. WEEKLY APPROACH<\/span><\/p>\n

Koren approached the 80\/20 rule using what she calls the \u201cweek-long\u201d approach. She eats about 21 meals in a week, 80 percent of which make up about 17 meals. She prefers this to the \u201cday-long\u201d approach, which means 80 percent of her daily meals are healthy.<\/span><\/p>\n

\u201cIf 20 percent [of what you eat] is sweet potato fries every day, that\u2019s going to add up,\u201d she explains.<\/span><\/p>\n

The week-long approach, however, forces her to have more self-restraint. While about 17 of her meals are healthy during the week, just four are less healthy.<\/span><\/p>\n

WHAT TO EAT AND NOT EAT<\/span><\/p>\n

Koren began cooking her meals at home. Her healthy meals consist of whole grains, lean proteins, fruits and vegetables and nutrient dense carbs.<\/span><\/p>\n

For example:<\/span><\/p>\n

Breakfast: Two slices of wheat toast with peanut butter and blueberries<\/span>
\nMid-morning snack: A piece of fruit (whole apple, whole plum, whole peach)<\/span>
\nLunch: Salmon, sweet potatoes, and broccoli<\/span>
\nMid-afternoon snack: Sliced pepper with hummus, or a handful of almonds with dates<\/span>
\nDinner: Scrambled eggs with veggies<\/span>
\nShe decided to reserve her less healthy meals for when she eats out with friends. But she\u2019s careful not to pick menu items that are too unhealthy.<\/span><\/p>\n

\u201cI love Mediterranean food,\u201d she says. \u201cSo I would get falafel, which is fried, and maybe some cole slaw \u2014 there would be mayo in there \u2014 that type of thing, where it\u2019s not totally unhealthy but not super strict either.\u201d<\/span><\/p>\n

You should never use your 20 percent \u201cless healthy\u201d meal allowance as an excuse to binge eat, she warns.<\/span><\/p>\n

\u201cThat doesn\u2019t mean you\u2019re going to an extreme opposite like you\u2019re just going to eat pizza 20 percent of the time,\u201d she says. \u201cIt just means caring a little less.\u201d<\/span><\/p>\n

PREPARE YOUR MEALS IN ADVANCE<\/span><\/p>\n

What\u2019s Koren\u2019s secret to keeping her healthy lifestyle consistent? She prepares her meals in advance.<\/span><\/p>\n

\u201cMeal prepping is a huge, huge reason why I was able to stay so consistent, because no matter what diet or plan you\u2019re on, you need to prepare,\u201d she says.<\/span><\/p>\n

The blogger meal preps twice a week. On Sunday she\u2019ll prepare her meals for Monday through Wednesday, and on Wednesday she\u2019ll prepare her meals for Thursday through Sunday. For example, she\u2019ll cook broccoli, sweet potatoes, and salmon, and divide them into three portions for her lunch for the next three days. She says these prepared dishes prevent her from making unhealthy excuses.<\/span><\/p>\n

\u201cYou want to beat your brain to the punch and just have the healthy meal in front of you, so you don\u2019t even have to think about a decision \u2014 it\u2019s just there,\u201d says Koren.<\/span><\/p>\n

FOCUS ON THE PROCESS, NOT THE GOAL<\/span><\/p>\n

After six months of following the 80\/20 rule, Koren went from about 130 to 120 pounds.<\/span><\/p>\n

\u201cThis is what I would call my happy weight,\u201d she says. \u201cI\u2019m not trying to lose more, I don\u2019t want to gain more either.\u201d<\/span><\/p>\n

The blogger says losing the weight \u201cfelt awesome,\u201d but notes it was a result of focusing on healthy lifestyle changes, not an obsession with slimming down.<\/span><\/p>\n

\u201cI was focusing on the process \u2014 on the cooking process \u2014 and all of a sudden I realized my clothes started fitting better, my energy levels were very balanced throughout the day,\u201d she says.<\/span><\/p>\n

\u201cIt just made life a lot easier,\u201d Koren concluded.<\/span><\/p>\n

HOW TO USE THE 80\/20 RULE<\/span><\/p>\n

Will it be weekly or daily? On the week-long approach, 80 percent of your weekly meals are healthy. The daily approach, on the other hand, means 80 percent of your daily meals are healthy. Koren found the weekly approach more effective, since it forced her to eat more healthy meals.<\/span><\/p>\n

Educate yourself. Healthy meals should consist of whole grains, lean proteins, fruits and vegetables and nutrient dense carbs. Your less healthy meals should be an opportunity for you to eat what you enjoy, but not an excuse to binge eat junk food.<\/span><\/p>\n

Invest time in meal prep. Meal prepping is an important way to ensure you always have healthy options available, and will prevent you from making unhealthy excuses when hungry.<\/span><\/p>\n

Focus on the small stuff. When you focus on changing your eating habits and lifestyle, your body and energy levels will change too.<\/span><\/p>\n

Source:-\u00a0https:\/\/www.nbcnews.com\/better\/health\/how-80-20-rule-helped-woman-lose-weight-ncna791761<\/span><\/p>\n

\n\t\t\t
\n\t\t\t <\/div><\/div>\n\t\t