So you’ve decided to begin reading food labels, take nutrition seriously, and start exercising portion control all at the same time? Good for you. This is an important first step toward change and you’re on the road to overall better health by making the commitment.
But there may be an annoying little voice inside you that keeps saying — this is it. I can NEVER enjoy the foods I’ve loved all my life – making you feel as if you should arrange for a memorial service of all the luscious desserts, gut-feeding meats, creamy potatoes and chocolate covered raisins of your past.
But let’s take a few steps back for a minute. People I am working with or have worked with in the past already know that I routinely hand out a nutrition packet to all my personal training clients. In it, you may have noticed (if you weren’t flipping through it too quickly) that I mention that you needn’t become a bad-food zombie after all.
Are you surprised? You shouldn’t be. I am the LAST person who would want to make you feel as if you have to be perfect, especially with all my positive yoga talk about getting in touch with the best possible you while accepting who you’ve been all along.
I won’t let you off the hook TOO much, however. 90 percent adherence to the nutrition program will do.
What? You can cheat? Well — a little. Since the difference between 90% and 100% is negligible, 10% “wiggle room” is not only allowed; it’s encouraged. Because life isn’t just about news, weather and sports. It’s also about what we love.
So how can you best follow the 90% rule?
Do the math. Since ideally you’re going to be eating about 6 meals a day for 7 days a week, you’ll have 42 meals ahead of you each week, as long as you are working out the number of times per week we have discussed in advance. 10% of that number is 4.2 meals. Therefore you’re allowed to deviate from your nutrition plan four times each week. Sounds generous, huh?
Please. Don’t get TOO excited here. These “deviations” from the plan shouldn’t include downing a full box of Krispy Kremes or an entire pizza. Binge eating can rapidly destroy your progress and make you feel sick. A day-long binge is not the equivalent of one cheat meal.
Rather, these “cheat meals” could include some foods, in reasonable quantities, that might not normally fit into your nutrition plan. This might include a couple slices of pizza on a Saturday evening, a piece of cheesecake after dinner on Sunday, a beer or glass of wine after work on Wednesday, a few Red Vines while chatting on the phone with a friend or some chocolate on Monday morning.
The point here is to be careful. Make sure your 10% doesn’t become 20% or 30%. ONLY if you’re eating those 42 (healthy, portion-controlled) meals a week are you allowed to eat four meals or snacks per week that aren’t part of the program. It’s that glorious 10%. That’s it. No more.
How can you do this and not go nuts (not that nuts aren’t good for you…)? The best way is to actually schedule your 10% meals. Choose a day and a meal and schedule it just like you’ll be scheduling your exercise days. This will keep you committed to your eating plan as well as have you looking forward to your little treat.
Of course, if you simply must have one of your 10% meals outside of its regularly scheduled time, go for it. But make sure you cross it off your schedule so you don’t double up on your 10% meals.
See? I’m not as mean as you think. And life as you know it is not completely over. You’re just living it more consciously. (Always with the yoga… sorry.)
