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STYLE | wellbeing 49<br />
The 80-20 principle means<br />
that you won’t feel like<br />
you’re depriving yourself<br />
of things by saying, “I can<br />
never eat that.”<br />
The 80-20 principle is talked about in<br />
health and fitness circles in a couple<br />
of contexts, the first being that 80% of your<br />
efforts should be focused on nutrition, with the<br />
other 20% concentrated upon exercise. This is<br />
not necessarily a principle I personally follow,<br />
because I believe that additional factors such<br />
as stress levels, sleep, psychological balance,<br />
and relationships need to be considered when<br />
optimal health is your goal.<br />
The second way that we talk about the 80-20<br />
principle in health and fitness is the one that<br />
resonates with me. There is a lot of evidence<br />
of unhealthy food behaviours in modern<br />
society, ranging on a spectrum from poor or<br />
restrictive food choices, to food obsessions. Both<br />
extremes are unhealthy, as fixating on food is<br />
not conducive to sustainable, long-term results.<br />
These habits are generally not enjoyable and can<br />
make for a constrictive lifestyle that is difficult<br />
to maintain.<br />
The 80-20 principle that I like to follow for<br />
long-term results is as follows: put in top-notch<br />
effort 80% of the time in order to obtain the<br />
health and fitness results you desire, and for the<br />
remaining 20%, don’t sweat it.<br />
It may seem at first as though allowing yourself<br />
to relax 20% of the time won’t enable you to<br />
achieve the results you’re after, although, in fact,<br />
the opposite is true. Once you begin following<br />
the principle, you’ll find that 80% is a surprisingly<br />
large, yet manageable, proportion of your time.<br />
For every 10 meals that you have, aim for eight<br />
of them to be as nourishing as possible. This<br />
means consuming meals made from whole (real!)<br />
foods such as vegetables, fruits, nuts, seeds,<br />
legumes, whole grains, lean meats, and eggs.<br />
For the remaining 20%, you can allow yourself<br />
to relax a bit, which will both allow you to treat<br />
yourself, and prevent you from becoming too<br />
self-critical when it comes to your eating habits.<br />
When you are a healthy person who eats a very<br />
balanced diet most of the time, the 20% won’t<br />
be a full slip-up.<br />
When you sufficiently change your lifestyle<br />
so that you eat healthily the majority of the<br />
time, you are not going to be drawn to gorging<br />
yourself on an unhealthy fast-food meal or<br />
eating a full block of chocolate. If you are getting<br />
cravings to this degree, just keep working on<br />
making nutritious choices and eventually these<br />
unhealthy binges will become a thing of the past.<br />
For healthy eaters, the 20% might include eating<br />
an appropriate-sized portion of dark chocolate,<br />
rather than a whole block of Dairy Milk. It could<br />
involve not worrying about what you will be<br />
served when you go to a friend’s house for a<br />
meal, or choosing to have a glass of wine with<br />
dinner. And when you go to lunch, you’ll make<br />
an effort to select a healthy option, but won’t<br />
stress if it’s not quite as wholesome as what<br />
you’d make at home.<br />
The 80-20 principle means that you won’t<br />
feel like you’re depriving yourself of things by<br />
saying, “I can never eat that.” In small, infrequent<br />
amounts, most foods are not going to disrupt<br />
your goals. Instead, it is the person who tells<br />
themselves they can’t have something that<br />
later feels deprived and binges in a way that<br />
will hinder their progress. Remember that your<br />
results come from what you do most often, not<br />
what you do occasionally.<br />
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