Why I Follow the 80/20 Rule - and Never Start Over on Mondays

Ever felt like one big weekend ruined all your progress?

Maybe you had a few drinks, ate more than usual on holiday, or just didn’t stick to your usual routine - and suddenly you’re thinking, “What’s the point? I’ve blown it now.”

I used to fall into that trap too. But learning to follow the 80/20 rule changed everything.

What the 80/20 Rule Really Means

The 80/20 rule is a simple concept, but it’s powerful when you actually apply it.

Instead of aiming for perfection, you aim to eat in a way that supports your health and goals around 80% of the time - and you allow for flexibility the other 20%. That might mean birthday cake, a holiday dinner, or a spontaneous glass of wine without guilt.

Here’s how I break it down personally:

• 80%: Food that supports my goals and keeps me feeling good

• 10%: Foods I don’t necessarily love, but I know they’re good for me (hello, Brazil nuts and kale)

• 10%: Foods I do love, even if they’re not exactly “healthy” - because enjoyment matters too

It’s not a strict formula. It’s a mindset shift.

Why “Starting Over” Doesn’t Work

One of the biggest myths in health and fitness is that you need to “start over” after a weekend or holiday.

That thinking is what actually gets people stuck. Not the cake. Not the wine. Not the weekend away.

What holds people back is falling into the “I’ve ruined it, so I may as well keep going” loop. That’s where real progress gets derailed - not by the food itself, but by the all-or-nothing mindset that follows.

The 80/20 approach gives you the flexibility to enjoy life without spiraling.

What I Do After a Big Weekend or Holiday

The most important part of the 80/20 rule? What you do next.

Here’s what I don’t do:

• I don’t restrict or punish myself.

• I don’t try to “earn” my meals or cut back harshly.

• I don’t start over from scratch.

Instead, I get back to my normal routine:

• Regular, balanced meals

• Movement that feels good

• Lots of water and sleep

• A reminder that this is life, not a diet

Because one weekend doesn’t undo your progress - what matters most is what you do consistently over time.

What Does Your 80% Look Like?

Everyone’s 80% will look a little different. But the goal is the same: find a sustainable, realistic approach you can stick to most of the time - and allow room for life to happen.

Do you know what your 80% looks like?

Or are you still stuck in the cycle of being “good” all week, then going off track at the weekend?

Want to learn how to make the 80/20 rule work for your lifestyle?

My online programme is launching soon - and it’s designed to help you stay consistent without cutting out the things you love.

Watch this space -

or drop me a message if you want to be the first to hear when it goes live.