Trigger warning: this article talks about eating disorders and may provoke harmful reactions.
Chips, cookies, cakes. What do these three items have in common? They are often labeled as “Bad” or “Unhealthy” foods that will derail your fitness progress and keep you from meeting your goals. The truth is that all foods can be included in your diet if you just look for a little balance.
- The 80/20 Rule
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The term Health does not only include physical health but also mental, however, both of these things look different for everyone. Being “healthy” varies just as our identities do. Each of us is unique and different and our health aspirations should reflect that. For someone who enjoys running and eating sweets, being healthy would include a balance of working out while still enjoying those treats. But how can you consume these things and still meet your goals? I follow the 80/20 rule where 80% of your diet consists of whole foods and 20% consists of foods that may hold more calories and less nutritional benefits. You may wonder why you would eat this 20% if it doesn’t have the nutrients that would benefit you physically… The answer is that it would improve your mental health. Life is short, and food is food. Enjoying what you crave in moderation brings a sense of control and gratitude back into your life. Instead of stressing about eating that cookie, realize that it’s just one cookie that won’t back track your progress and instead will propel it.
- Intuitive eating
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The next hurdle many come across is, “How can I put the 80/20 rule into action?” The answer is intuitive eating. This involves making food choices mindfully by listening to what your body wants and acknowledging what it needs to fuel your day. Here’s what this looks like for me: most of my meals consist of veggies, a source of protein, carbs and fat (the 80%). And the other part is anything I feel like adding on (the 20%). Two different ways people apply the 80/20 rule to intuitive eating is either by dividing your 20% throughout the week (ie. a small treat a day) or eating one large meal a week that you are craving!
- Food is Fuel
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Let me say it again for the people in the back. Food is Fuel! In 2018, 20 million women and 10 million men suffered from eating disorders, a number that is far too high (The Prevalence of Eating Disorders in America). The origin of this disorder is different for everyone. However, one common trend in society is the notion that eating less will make you fit. In reality, eating less initiates a cycle of restriction and negative thoughts. Eating enough foods that fuel your daily activities will allow you to feel good on the inside and out! Doing so makes you feel more energized and ready to conquer the day.
- Why Weight Doesn’t Matter For Everyone
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The number on the scale is not a reflection of your physical health. Weight looks different on everyone. It can depend on things like height, muscle mass and genetics. For example, a woman who is 140 pounds and lifts weights regularly will look different than a woman who is 140 pounds and does cross country. A woman who is 5’2 and 140 pounds will look different than a woman who is 5’6 and 140 pounds. However, each of these individuals are healthy in their own way. Their body composition reflects this weight differently but none of these ways are “good” or “bad.” They are just simply different.
At the end of the day we all have one life to live and that life should be filled with the things that we enjoy. If you or someone you know is struggling with any eating-disorder related issues, please reach out because we are all in this together. Eat intuitively, fuel your body and start the journey of bringing back balance to your life.
Resources
“The Prevalence of Eating Disorders in America.” Behavioral Nutrition, 20 Sept. 2018. https://behavioralnutrition.org/the-prevalence-of-eating-disorders-in-america/
Intuitive eating: https://www.intuitiveeating.org/10-principles-of-intuitive-eating/
The Scale Doesn’t Matter: https://www.theptdc.com/scale-doesnt-matter
Eating Disorder helpline: https://www.nationaleatingdisorders.org/help-support/contact-helpline