Monday, November 9, 2009

20% and 80% ?!?

Last week on on the Tyra Banks show, Tyra talked about her new healthy choice lifestyle: Get your shape in shape.
Most of the information she gave is stuff we already know. But in my case, I just don't apply it! Which is why I continue to struggle with my weight till this day. But Tyra's nutritionist, Heather Bauer, talked about how weight loss is 20% exercise and 80% diet! I have never heard of that before or thought of it that way. But it makes perfect sense.

I work out at the gym 4 to 5 times a week. Although I have not gained any weight over the last couple of years, I am not losing any weight (which is my goal). So basically the reality is setting in that no matter how much you work out, if your diet sucks - it will not make a difference.

So I really want to make an effort to pay attention to what I put in my mouth and follow some of these tips from Tyra and Heather:

#5 Portion Control: Do you eat more than you should? To be sure you are eating a healthy, well-proportioned meal, follow this guide to build your plate… Protein: Picture 2 iPhones stacked together…that’s how much meat you should have on your plate. No more, no less. Carbs: Make your hand into a fist…that’s the maximum amount of carbs you should be eating. If you've been eating more than that amount on a regular basis, well, that could explain the extra pounds. Veggies: When it comes to vegetables, you can never have too much, says Heather. Try to fill half of your plate with veggies (come on, there's got to be one green veg you like!) and you're on your way to a healthier life.

#4 "Phase Eating": A "phase eater" is someone who picks one or two things to eat (while dieting for weight loss) and sticks with it. It's actually not a bad idea, Heather says--if it's a healthy choice of food (like a tuna/no mayo sandwich). Many dieters actually prefer this way of dieting; it’s an easier way to keep up with their plan. If you feel this is a route you’d want to take, go for it!

#3 Breakfast: In today’s busy world, who has time for breakfast? You should! You've heard it before and now you're hearing it again. It's the most important meal of the day. Sometimes when we wake up without an appetite it could mean you ate BIG the night before. However, waking up hungry is a very good sign of being healthy…it means that your body is working. Also, when it comes to weight loss (and brain food) you miss b-fast and you're working against yourself. Need some ideas for a healthy (low fat) breakfast? Pick something from the menu below.

BREAKFAST MENU: Yogurt w/fruit, High fiber cereal, Eggs (scrambled), Tomato and mozzarella, Oatmeal(You can pick one of these things and "phase eat" it too!)

#2 Exercise: A good work out is always a great idea. Even if your diet is fierce and you’ve been on it without any cheating, you could still use a good workout at least 3 times a week. Take a walk or run on a treadmill, you'll immediately see and feel the difference.

#1 NO Smoking: You may be a smoker (we hope not), but if you’re trying to get fit and lose weight, you've got to stay off the smokes! It’ll do nothing but hinder your plan, kill your workout and leave you literally, breathless. It's not easy gving up the habit, but if you are really ready to Get Your Shape in Shape, it's the only way to go.


  1. I absolutley agree that it's all about your food intake. Normally I say food is 85% of it, but it all breaks down the same.

    Growing up, my problem was that I thought of eating healthy (and working out) as a tasteless boring punishment. No longer. I've developed a healthy relationship and understanding with food by educating myself on their individual benefits ( Clean Eating by Tosca Rena was really helpful). My kitchen is now my lab, always trying new recipes. And since I'm a vegetarian, I have to be really creative. lol

    Love the list, but I would also like to add that many people don't eat enough when they are trying to lose. If your working out, especially with weights, a 1200 calorie diet is not enough for someone who is, let's say 5'9 and 190lbs. So I always suggest people try this website and start eating! lol

  2. I have heard about the 80/20 rule of diet and exercise for quite some time now. I must agree that there is surely a great deal of truth to this. I have gone through phases of exercising, from strenuous workouts to the stress relieving workouts. And while I have always felt better working out, I could never move the weight unless I incorporated healthy eating habits, long term.

    I am glad that you posted this. It is a great reminder for me to get focused during this holiday season and not allow the goodies of this season to derail my progress.

  3. Soul Cry - Thank you for the informative comment and link. That will be very helpful.

    Corporate Napps (love your screen name by the way!), I am totally there with you. I am chosing a tough time to try and focus on my diet. Right before Thanksgiving and Christmas. But I am not getting any younger. I need to take my health serious. I love my work outs, but not really seeing any major results.

    Thank you both for your comment.

  4. The phase eating really does work. I did it last year, along with working out at Curves and went from 161 to 140. Unfortunately, this year I went from 140 to 170, lol. There was a bunch of unhealthy phase eating going on this year as you can see... good luck on your journey and thanks for laying out these tips.


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