Hello my fitness loves! I hope you all are having a splendid week so far. For today’s fitness post I wanted to focus on the 90/10 rule. For those of you who do not know, the 90/10 rule simply states that weight loss is 90% nutrition and 10% exercise. When I learned this a few years ago I was in complete shock. I knew that I couldn’t “pig out” and expect to be in shape, but I would think that exercise would be only 10%. You can do all of the crunches, planks, and sit-ups in the world, but if you are not eating a balanced diet, then you won’t see results.

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When it comes to nutrition you should consult with a health professional to find a plan that best suits your lifestyle. I don’t have a set nutrition plan but this is what works for me.

  • Breakfast (Monday-Thursday) oatmeal and a boiled egg or a green smoothie
  • Morning Snack- Greek Yogurt and/or piece of fruit
  • Lunch (high in protein and lots of greens,multi-grain/fiber)
  • Afternoon Snack- fruit and/or nuts (almonds, pistachios, peanuts, or trail mix)
  • Dinner (high in Protein, greens, multi-grain/fiber)
  • Snack- fruit and/or nuts or a protein shake (after my evening workout)

Some people have eliminated carbs out of their lives completely, but I love bread too much to do that. I just minimize the amount I eat. I only eat whole wheat pasta, unless I’m at a restaurant. I may have pasta 3-5 times per month. My carbs mainly come from fruit. I am now in love with quinoa, but I’m starting to like couscous. If I eat rice, it’s brown rice. I’m looking to try zucchini “pasta” and spaghetti squash. For my greens I either have kale, spinach, asparagus, brussel sprouts, broccoli, or string beans. I try to spice everything up a little bit whenever I cook so I don’t get bored. I also eat lots of salads with baby spinach, arugula, mesclun, or romaine lettuce. I rarely eat fried foods any more. Everything is either baked or grilled.

I give myself two cheat days per week, which are usually Friday and Saturday, or Saturday and Sunday. I try to have 3-5 times per week. It is very time consuming! I have eliminated soda from my life, well 95%. Since I started this jersey, I haven’t had the urge to drink soda. I did a few times when I was stressed lol (don’t judge me). If I drink juice it is 100% juice and must have less than 25 grams of sugar. I mainly drink iced green tea. It helps with stress and belly fat as well. I drink a lot more water than before, I’m about 16 oz shy of the required 64 oz. I also try not to eat a heavy meal after 7:30pm. I try not to eat anything heavy 2-3 hours before going to bed. I will have a light snack though.

This is what I’m doing so far and I have a lot more energy as well and I don’t feel heavy.

So what do you do to make sure you are eating right? I need more options!

Comments

  1. Fitness plays vital role in our life. Your article is very informative. This nutrition plan will be very helpful for anyone who is looking for to be fit.

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