· Max Lowery · Podcast Episode · 2 min read
#60 80/20 Weight Loss Rule: Eat Pizza & Still Lose Fat!
This week, I challenged perfectionism's stranglehold on weight loss! We dived into the 80-20 principle: achieving real results with just 80% consistency, not needing to be perfect. Learn how to enjoy your faves without guilt & ditch the all-or-nothing cycle.
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The 80/20 Principle: Lose Weight Without Being Perfect
Tired of starting over every Monday?
You don’t need 100% perfection — just smart, 80% consistency.
In this episode, Max breaks the all-or-nothing mindset that keeps so many women over 40 stuck in the guilt–restrict–binge cycle. If you’ve ever skipped cake at work, obsessed about it all day, then raided the cupboards at night… this is your turning point. The 80/20 principle lets you enjoy real life (pizza, wine, chocolate) and still make steady progress — without labeling foods as “good” or “bad.”
What you’ll learn:
How the 80/20 principle works (and why it’s not a “rule”):
Aim for 80% whole, nutrient-dense meals (protein, fiber, healthy fats), and use 20% for fun foods you love — guilt-free. Consistency beats intensity.Why it helps with emotional eating & sugar cravings:
Removing strict “can’t have it” rules reduces obsession, binges, and the Monday-reset spiral.A simple numbers guide (without obsessing):
Example: Weekly target = 14,000 calories (2,000/day).
20% = 2,800 “flex” calories/week (~400/day) for chocolate, pizza, wine, etc.
Use it daily or save most for the weekend — choose what keeps you in control.Common mistakes to avoid:
Guessing your 20% and accidentally turning 80/20 into 60/40
Treating 20% like a cheat-day binge
Getting rigid about the math — remember, this is a principle, not a prison
Why it works long-term:
Weight loss still comes from a calorie deficit, but 80/20 makes it easier to stick with — fewer cravings, better energy, and no more perfection pressure. It’s sustainable, especially through perimenopause and menopause.
Try this today:
Plan 3 satisfying meals (no grazing)
Prioritize protein + fiber at each meal
Decide how you’ll use your 20% flex this week (daily treat or weekend plans)
Notice how guilt drops when no food is off-limits
You can enjoy food, live your life, and still see results. That’s food freedom — not another diet.
Want to see more behind the scenes, client success stories, and daily tips for sustainable fat loss? Come connect with me on Instagram https://www.instagram.com/max.lowery. It’s where I share practical advice, motivation, and the exact strategies my clients use to lose weight and keep it off, without ever dieting again.