Don’t let one over indulgent meal throw you into weeks of eating badly. Follow the 90% rule and never have a weight problem. During your normal daily routine you have to eat perfect. Things are going to throw you off like holidays, vacations and special occasions. But if you eat perfect 90% of the time you will never have a problem with your weight.

I know this sounds simple to eat healthy 90% of the time but it’s a hard concept for people to apply.  My personal training clients have been struggling with this rule for years. Most people can’t just eat one bad meal and then go right back to eating healthy. It seems that if they over eat just once it sparks their appetite or cravings for unhealthy salty, sugary and fatty foods. For other people it is actually psychological. Clients have told me ” I ate so badly last night why should I bother eating good today, I’m off my diet”.

If you want to keep your weight at a healthy optimal level you have to pick the times or occasions when you can eat whatever you want and then go right back to perfect eating.  Low calorie highly nutritious whole foods should be the cornerstone of your diet 90% of the time. For example, when I’m at work and not on vacation I eat perfect. I generally plan out when I’m going to over eat.  About once per week I go out and eat whatever I want. I love Italian food like eggplant parmigiana (That would be one of my Get Fat Fats Foods) so every now and then I have it but I know I will go right back on track with my next meal. Planning out these over indulgence meals makes a lot of sense.  There is no guilt when you plan to over eat once per week and you won’t be overridden with food cravings because you know you can have these foods again if you so desire the following week.

I had a client who went to a weight loss doctor who put him on a healthy low calorie diet but once per week the doctor told him to eat as much as he wanted for one hour.  He would go to a restaurant with his wife on Saturday night and order an appetizer, entree and desert all at once to make sure he had enough time to eat all the food. This might be going a little bit too far but he felt good on the diet and lost weight.

I’m always looking for patterns of successful people who are able to maintain any healthy weight and lifestyle. This concept of eating good 90% of the time and not letting one bad meal or celebration completely throw you off is a pattern I’ve noticed that works for long term weight control. Give it a try and let me know if it works for you.

If you enjoyed this post, then make sure you subscribe to my e-mail list.

Best- Mike Cola

Fitness Contrarian: Helping People Build a Healthy Body


Get my free "Forever 27" workout plan!

This is the strategy I teach my clients to have a 20-something body, regardless of their age. Join our mailing list to receive the latest news and updates from Fitness Contrarian.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

My name is Mike Cola (yeah that is me in the pic @ 54 years old). I’ve been called a “Contrarian” since I believe that most mainstream fitness approaches are extremely inefficient.

I achieved the look in that photo just training 3 times per week. My specialty is helping people reach peak condition without having to hit the gym 6-7 times per week.

Make sure and get my free“Forever 27” workout plan by putting in your email below….. This is the strategy I teach my clients to have a 20-something body, regardless of their age.

Best - Mike Cola

You have Successfully Subscribed!

Pin It on Pinterest

Share This