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Summary
On episode 116 of 40+ Fitness, Coach Allan breaks down the 80/20 rule, where it came from, and why he thinks most people are using it wrong.
The rule started as the Pareto Principle, a business idea that 80 percent of results come from 20 percent of effort. Allan argues that logic does not transfer cleanly to diet, and that most people applying an 80/20 rule to their eating are not actually measuring anything, they just know they are not eating 100 percent clean.
His take: 80/20 works fine once you have reached a goal and moved into maintenance. If you are still trying to change something significant, he says you need to commit to 100 percent and build a real SMART goal around your why.
Links
- https://40plusfitness.com
Key Takeaways
- The 80/20 rule is borrowed from business, not nutrition science. It started as the Pareto Principle, the idea that 20 percent of customers generate 80 percent of revenue. Allan says there is no research showing an 80/20 split works the same way for health.
- Most people applying 80/20 to food are not actually measuring it. Without weighing meals and tracking calories, self reported estimates of “how clean” you are eating tend to be inaccurate, sometimes by a wide margin.
- 80/20 works when you are already in maintenance. Allan says once you have reached a goal, backing off a bit, like having a few beers on Saturday after a clean week, will not undo your progress.
- If you are still working toward a goal, 80/20 will not get you there. He compares it to a marriage: you would not tell your spouse you are committed to them 80 percent of the time, and health goals deserve the same full commitment.
- Commitment does not mean forever, it means until you hit the goal. Allan uses the example of fitting into a dress for a daughter’s wedding: 100 percent effort until that date, then a shift toward maintenance.
- Start with your why before you set the plan. Knowing the real reason behind a goal, like wanting to enjoy a wedding day without worrying about a dress, is what makes the commitment to 100 percent effort possible.
- From there, build a SMART goal: specific, measurable, attainable, relevant, and timely. Allan has a free worksheet at his site that walks through defining each part with examples.
- An extreme plan is not the same as a 100 percent commitment. Allan warns against something like an all cabbage diet: you might survive 45 days of it, but you will lose muscle along with fat and will not be healthier at the end.
Another Episode You May Enjoy
Episode 135 – A Secret Weapon in Your Health and Fitness Journey
