Have you ever wondered how some people seem to be able to eat whatever they want and not gain weight? Or how some people are able to maintain a healthy weight effortlessly?.

The answer may lie in their metabolism, the rate at which their body burns calories and converts food into energy.

While genetics and age play a role in determining a person’s metabolism, there are also lifestyle factors that can be adjusted in order to maximize its potential. This is where the 90-10 rule comes in.

What is the 90-10 rule?

The 90-10 rule, also known as the 90/10 principle or the Pareto principle, is a concept commonly used in business and economics. It states that roughly 90% of an effect comes from 10% of the causes.

Applied to health and fitness, the 90-10 rule suggests that 90% of our weight and overall health can be attributed to the food we eat, while 10% is due to physical activity.

This means that if we want to maximize our metabolism and maintain a healthy weight, we should focus primarily on what we’re putting into our bodies, rather than how much we’re moving.

How to use the 90-10 rule to maximize your metabolism

So, if 90% of our weight and health is determined by what we eat, how can we use the 90-10 rule to our advantage?.

Here are some tips for incorporating the 90-10 rule into your diet and lifestyle:.

1. Focus on nutrient-dense foods

The food we eat plays a crucial role in our metabolism. Some foods, such as fruits, vegetables, whole grains, and lean proteins, are more nutrient-dense than others and can help boost our metabolism.

Focusing on these types of foods can also help us feel fuller for longer, which can prevent overeating and weight gain.

2. Limit processed and high-fat foods

Processed foods and high-fat foods can slow down our metabolism and contribute to weight gain. These foods are often high in calories and low in nutrients, which can lead to overeating and a sluggish metabolism.

By limiting these foods and focusing on healthier options, we can improve our metabolism and maintain a healthy weight.

3. Stay hydrated

Drinking water is essential for a healthy metabolism. It helps to flush toxins from the body, promotes digestion, and regulates body temperature.

Being dehydrated can slow down our metabolism and make it harder to lose weight. Aim to drink at least 8 glasses of water per day, and more if you’re physically active or live in a hot climate.

4. Eat smaller, more frequent meals

Eating smaller, more frequent meals throughout the day can help keep our metabolism revved up and prevent overeating. When we go too long without eating, our metabolism can slow down, making it harder to burn calories.

Try to eat 5-6 small meals per day, rather than 2-3 large ones. This can also help regulate blood sugar levels, which can prevent cravings and overeating.

5. Get enough sleep

Sleep plays a crucial role in our metabolism. When we don’t get enough sleep, our body produces more of the hormone cortisol, which can slow down our metabolism and lead to weight gain.

Getting 7-8 hours of sleep per night can help regulate our metabolism and promote fat burning. If you have trouble sleeping, try establishing a bedtime routine and creating a dark, quiet sleep environment.

6. Incorporate strength training

While the 90-10 rule suggests that physical activity plays a smaller role in our metabolism than diet, it’s still important for overall health.

Incorporating strength training, such as lifting weights or doing bodyweight exercises, can help build muscle mass. Muscle burns more calories at rest than fat, so having more muscle can boost our metabolism and promote weight loss.

7. Find activities you enjoy

While strength training is important, it’s also crucial to find physical activities that you enjoy. This can include anything from yoga to dancing to hiking.

Engaging in activities that you find fun and enjoyable can help make physical activity a regular part of your routine, which can in turn help boost your metabolism and promote weight loss.

8. Practice mindful eating

Mindful eating involves paying attention to your food and eating slowly, rather than mindlessly scarfing down your meal. This can help you tune into your hunger and fullness cues, which can prevent overeating and weight gain.

Try to eat without distractions, such as TV or your phone, and focus on the flavors and textures of your food. This can help you enjoy your meal more and prevent overeating.

9. Don’t deprive yourself

While it’s important to focus on nutrient-dense foods and limit unhealthy options, it’s also important to allow yourself the occasional indulgence. Depriving yourself of your favorite foods can lead to cravings and overeating.

Instead, allow yourself to enjoy your favorite foods in moderation. This can help prevent overeating and make healthy eating feel more sustainable.

10. Be patient and consistent

Maximizing your metabolism and maintaining a healthy weight takes time and consistency. Don’t expect to see results overnight, and don’t give up if you slip up.

Try to make healthy choices a regular part of your routine, and be patient with yourself. Small changes can add up over time and lead to long-term success.

The Bottom Line

While genetics and age play a role in determining our metabolism, there are also lifestyle factors that can be adjusted in order to maximize its potential.

By focusing on nutrient-dense foods, staying hydrated, getting enough sleep, and incorporating physical activity, we can help boost our metabolism and maintain a healthy weight.

Remember, the 90-10 rule suggests that 90% of our weight and overall health can be attributed to the food we eat, while 10% is due to physical activity.

By prioritizing our diet and making healthy choices a regular part of our routine, we can maximize our metabolism and achieve our weight loss goals.