We are always looking for creative ways to help our clients. We love little tricks and shortcuts that are simple to remember and easy to follow through on.

The other day, after chatting with a client about two of our favorite eating strategies, it dawned on us that there was a common theme involving the number 20.

1. After eating, wait 20 minutes before going back for more food to see if you are really hungry.

2. If you do go back for more food, only fill up your plate 20 percent.

We have since aptly named it our 20-20 rule (perfect for this new decade 😉):

The strategy behind this is two-fold.

First of all, it takes about 20 minutes for your brain to register fullness from what you are eating.* By giving yourself enough breathing room after eating a meal, you can more accurately determine if your body truly requires more food.

Secondly, if after the 20 minute period you are still hungry, go ahead and eat more, but only filling your plate 20%. If for some reason you are rushed and feel the need to go back before 20 minutes, you can still implement the second step and ONLY fill your plate 20%.

And here’s a bonus strategy for you. Start off with a plate that is at least 20% smaller than your normal dinner plate. To take it a step further, fill it half with veggies!

We have found these portion control strategies to be the perfect combo and can be a huge help to minimize overeating.

* More good info on appetite and hormones HERE.


Jane and Stephanie help women over 50 create sustainable healthy eating habits so they can feel empowered heading into retirement.Their 3-pronged approach, which can fit into any lifestyle, encompasses not only wholesome energizing foods but powerful habit and mindset shifts.