Let’s say you’re eating about five small meals a day (breakfast, lunch, dinner and two small snacks in between), that’s 35 meals a week. 10% of that is about 3 meals a week that you can let go a little. Having a little wiggle-room in your diet helps you mentally when faced with the challenges of losing weight and eating right. No one wants to deprive themselves, and if you do you can be pretty certain that you’re going to cave to the crave sooner or later and getting back up on that diet horse will be even more difficult. So there is no need to sabotage yourself. You need to work with yourself! Giving yourself some wiggle-room still lets you enjoy the things you love that may not be the most nutritious for you, but you know by eating them you haven’t derailed your progress because you’re following the 90/10 nutrition rule.
Now don’t go thinking that for three meals a week you can go buck-wild and order a super-sized (do they even allow that anymore?) McDonald’s Big Mac and fries with a milkshake. Let’s be reasonable. All things in moderation. If we focus on moderation, not deprivation, then eating right is not so daunting a task. Keep your portions small always, and with your three “wiggle-room” meals, be reasonable so you won’t feel guilty or deprived. You want to make a lifestyle change that you can adhere to and I think this is a great way to do it. Most diets are not long-lasting and sooner or later those old habits creep back in. Following the 90/10 rule helps in changing the way you view eating and dieting and still lets you enjoy a few small guilty pleasures!
Here I have a great recipe that is so easy to make and tastes great! Hope you enjoy!
2 pieces chicken breast (pounded flat)
6 ounces artichoke hearts
3 tbs balsamic vinegar
salt and pepper to taste
Pre-heat over to 350 degrees. Place pounded chicken breast in baking dish, season with salt and pepper. Add chopped artichoke hearts and balsamic vinegar and bake for 10-12 minutes, or until chicken is no longer pink. Serve with brown rice and your choice of fresh veggie!Anne Marie Costanzo is a nationally certified personal trainer and owner of Little Black Dress Personal Training. She can be reached at firstname.lastname@example.org or (914) 841-1121.