How I Developed and Mastered an “80/20” Lifestyle
As an avid anti-diet culture advocate, there is one phrase that is used in the diet industry that actually works for me: the 80/20 lifestyle. For those who aren’t familiar, the 80/20 lifestyle is not a diet, but a mindful practice of making choices that are nutrient dense and more physically active 80% of the time, and then indulging in less nutrient dense, less physically active activities, and guilty pleasures the other 20% of the time. I like that the lifestyle allows for flexibility and individuality. I also like that it acknowledges that it’s not only *okay* to fit your favorite, more indulgent, more guilty pleasure type things into your life, but *necessary*. And at least for me, it’s understood that both the 80% and the 20% can contribute to your physical and mental health.
What does this look like in practice? It will look different for anyone, but here is an example:
80% of the food you eat each day is nutrient dense – like 4 high-protein, veggie packed meals and snacks – and 20% of the food you eat each day or each week are more fun – like ending each day with dessert. 80% of the days of the week (roughly 5-6) you are active, and 20% of the days of the week (roughly 1-2) you allow yourself to rest.
Still, since it is so individual, it’s hard to define and prescribe what this lifestyle can look like for others. For instance, for some people rest can be achieved through yoga or walking. For others, yoga or walking are their forms of exercise! So when a client came to me to ask about how to best achieve an 80/20 lifestyle, I admit, I was a little unsure of how and where to start.
I was able to have a wonderful conversation with this client in her most recent Wellness Coaching session, and we devised ways to begin to adapt this lifestyle and mindful practice into her unique routine. I left the session inspired to help my community to do the same. I decided, instead of trying to come up with all of the many, many possibilities for everyone, I would simply model the way I achieved my own 80/20 lifestyle over time.
Here are the 3 steps I took:
1. I got rid of labels
One of the most freeing mindset shifts for me has been to stop assigning morality to food. Food cannot be good or bad. Food is inanimate and moral-less. Sure, some foods are more nutrient dense and less nutrient dense… and that’s why you’ll find me describing different foods just as such (scroll up to paragraph one and you’ll see!)! Getting rid of the labels “good” and “bad,” and even limiting my use of “healthy” and “unhealthy,” has made a huge difference for my mental health and my relationship with food. When I would use those negative labels, unsurprisingly, my mental health and my relationship with food was negative. When I would eat something that I labeled as “bad,” I would feel bad, and I would often take that mood with me into the rest of the day or week. “Might as well eat this treat since I’ve already been ‘bad” today,” would be a frequent thought. Now, when I enjoy something that I describe as “less nutrient dense,” my thought is, “Wow, that was delicious!” And sometimes I’ll have the afterthought, “Better prioritize something with more nutrients soon so I don’t feel low-energy.” This shift in mindset has not only improved my relationship with food, but has also helped me to make my wellness choices more of a consistent and sustainable lifestyle.
2. I made a habit of planning.
Each Wednesday, I pull out my calendar and plan what my meal prepped lunch will be as well as my dinners for the upcoming week. As I’m planning out these meals, I ensure that they prioritize protein sources and that all meals will help contribute to my personal daily protein goal. Then I put all of the items we need into my online grocery cart and schedule a Friday pick up time. After that, I schedule my workouts, writing what specific workout I will do on each specific day. I write those workouts and times in my calendar and stick to them like any other important appointment. Planning ahead keeps me organized now, but when I was first starting out, it was my planning that helped me to adhere to my goals.
3. I prioritize the 80%.
Yes, an 80/20 lifestyle allows for flexibility and fun, but it doesn’t condone saying yes to absolutely everything. Really, 80% of your time is most of your time. And most of the time, I prioritize myself, my health, and my longevity by prioritizing nutrient dense foods and daily physical activity, with some exceptions for special occasions. And much of the time, that looks like turning down a drink at a social event, ordering a high protein dish over cheesy pasta at a restaurant, waking up a bit earlier to walk or workout before a busy Saturday, meal prepping every Sunday even when I just want to lounge on the couch.
I can’t speak for everyone, but I think some people who struggle to master this lifestyle and mindset have it in reverse. They find themselves really diving into choices that fit into the 20% and then try to figure out how to make the other 80% happen… and that can often result in the ratio not quite being 80/20.
When we’re kids, we rely on adults to make sure that we eat our vegetables, brush our teeth, partake in physical activities, and get enough sleep. As adults, we are handed the responsibilities of things like going to work, getting oil changes, going to the dentist twice per year, and paying bills on time. But it’s important to remember that we also have to make sure to eat our vegetables, brush our teeth, partake in physical activities, and get enough sleep… even when we don’t want to.
Of course, there is no harm in asking for help. If a healthier lifestyle is something you’d like to accomplish but you’re not sure where to start, click here to schedule a complimentary, no-strings-attached consultation. I have countless client success stories, and yours could be next!
