Discover How Women Over 40 Stop Cravings, Regain Control Over Their Eating, and Finally Lose Weight For Good

In this FREE Masterclass, I’ll share:
  • ✓ Why you’re constantly thinking about food, battling cravings, and feeling out of control with eating—and the simple shift that finally puts YOU back in charge.
  • ✓ How to reset your body to burn fat effortlessly—so you can stop relying on willpower, feel full between meals, and finally lose weight without struggling.
  • ✓ Why every diet you’ve tried has made weight loss harder—and how to break free from the cycle of restriction, bingeing, and guilt once and for all.
  • ✓ How women over 40 are finally losing weight for GOOD—without starving themselves, punishing workouts, or obsessing over every meal
  • ✓ Hear the stories of women just like you who have broken free from dieting and lost weight for good – and learn how you can too

By signing up to this mailing list, you are agreeing to my Terms & Conditions. This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Close

80/20 Rule for Weight Loss: Eat Pizza & Still Lose Fat

Posted on 19th March 2025 by Max Lowery

Article

Most people think they need to be 100% perfect to lose weight — and that's exactly why they fail. The all-or-nothing mindset leads to cycles of restriction, bingeing, guilt, and frustration. But what if you only needed to be 80% consistent to get results? This is where the 80-20 principle comes in. This approach allows you to enjoy the foods you love without guilt, while still making progress toward sustainable weight loss. In this guide, we'll break down how to apply the 80-20 principle, common mistakes to avoid, and how to use it for long-term success.

🎧 Prefer to listen on the go? Click on the podcast episode below!
📺 Ready to see us break it all down? Watch the video for must-hear information:


Understanding the 80-20 Principle

The 80-20 principle is a sustainable eating strategy where 80% of your food intake comes from whole, nutrient-dense foods, while 20% is reserved for fun foods (like pizza, chocolate, or wine).

This concept is based on the Pareto Principle, which states that 80% of outcomes come from 20% of efforts. Applied to weight loss, this means that being 80% consistent with your habits is enough to see significant progress.

Why does it work?

  • It removes the pressure of perfection, making weight loss more enjoyable.
  • It prevents deprivation, reducing the likelihood of bingeing.
  • It helps build sustainable habits, rather than relying on short-term willpower.

How to Apply the 80-20 Principle in Real Life

Applying this principle is straightforward:

Focus on Whole Foods (80%)

  • Lean proteins (chicken, fish, tofu, eggs)
  • Healthy fats (avocados, nuts, olive oil)
  • Fiber-rich foods (vegetables, fruits, legumes, whole grains)
  • Unprocessed, natural foods

Enjoy Fun Foods (20%) — Without Guilt

  • Pizza, ice cream, chocolate, wine — whatever you love, in moderation
  • No food is off-limits
  • Plan for indulgences to maintain control

Find Your Weekly Calorie Target

  • If your goal is fat loss, you need to be in a calorie deficit.
  • Example: If your weekly calorie goal is 14,000 calories (2,000/day), then 20% (2,800 calories) can come from fun foods.
  • This means roughly 400 calories per day can be flexible, or you can save them for a special meal on the weekend.

Common Mistakes to Avoid

Even though the 80-20 principle is simple, many people misapply it. Here’s what to watch out for:

1. Underestimating Your 20%

Many people think they’re sticking to 20%, but they’re actually closer to 40-50%, which slows progress.
👉 If you’ve never tracked calories before, try tracking just your fun foods to stay accountable.

2. Using It as an Excuse to Overeat

This is not a cheat day strategy.
👉 Eating 80-20 doesn’t mean eating as much junk as possible in your 20% — it still requires mindfulness.

3. Being Too Rigid with the 80%

Some people obsess over what qualifies as 80% vs. 20%.
👉 Remember, this is a guideline, not a strict rule — aim for balance, not perfection.

Why the 80-20 Principle Works for Weight Loss

At the end of the day, fat loss comes down to calories in vs. calories out. You don’t have to eat clean 100% of the time to be in a calorie deficit.

The benefits of 80-20:

  • Removes guilt around food
  • Prevents cravings and bingeing
  • Supports long-term adherence, making fat loss achievable for life

When something is enjoyable and sustainable, you’re far more likely to stick to it. This is the key to female fat loss, weight loss during menopause, and long-term health.

Final Thoughts

The 80-20 principle isn’t just a diet — it’s a mindset shift that allows you to lose weight without restriction. By embracing moderation, balance, and sustainability, you can finally break the diet cycle and achieve the long-term results you’ve always wanted.

Have questions? Drop a comment below and let me know your biggest takeaway from this approach!

Take Action Today:

1️⃣ Book Your Free Food Freedom Breakthrough Call

💬 Ready to break free from cravings and finally feel in control around food?

This FREE 1:1 call will help you uncover the root cause of your struggles, identify what’s been keeping you stuck, and give you a clear, step-by-step plan to move forward. You’ll walk away with a personalised action plan, your root cause assessment score, and fat-burning recipes to help you get started right away.

👉 Spots are limited – book your free call now:

Blog Post: https://www.neverdietagain.uk/book-call-ig

Podcast: https://www.neverdietagain.uk/book-call-ig

YouTube: https://www.neverdietagain.uk/book-call-ig

2️⃣ Watch the Free Cravings & Metabolism Masterclass

🎥 Tired of feeling out of control around food?

Most women over 40 think their metabolism is broken or that they just need more willpower—but the truth is, your body is stuck in sugar-burning mode. In this free training, I’ll show you how to reset your body to burn fat, stop cravings, and lose weight without restriction, calorie counting, or giving up the foods you love.

If you feel like you’ve tried everything and nothing works long-term, this is the missing piece you need to hear.

👉 Watch the free masterclass now:

Blog Post: https://www.neverdietagain.uk/blog-post

Podcast: https://www.neverdietagain.uk/register-podcast

YouTube: https://www.neverdietagain.uk/register-yt

3️⃣ Listen to The Never Diet Again Podcast

🎙️ If you want to lose weight and keep it off without dieting, this podcast is for you.

With over 50 episodes packed with real-life client stories, expert insights, and practical strategies, this podcast will show you how to eat the foods you love, lose weight effortlessly, and break free from emotional eating—for good.

The best part? You can start listening today and take action immediately.

👉 Click here to listen to the latest episode:

https://www.buzzsprout.com/2115744

4️⃣ Follow Me on Instagram for Daily Tips & Motivation

📲 Struggling with cravings, emotional eating, or weight loss that just won’t stick?

Join me on Instagram, where I share daily insights, practical strategies, client success stories, and behind-the-scenes coaching advice to help you lose weight without dieting or restriction.

If you want to stay inspired, learn the truth about fat loss over 40, and see exactly how real women are achieving life-changing results, this is where you need to be.

👉 Follow me on Instagram now:
Click here to follow @max.lowery