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 a few of our favorite eating strategies, it dawned on us that there was a common theme involving the number 20.
If you find you tend to overeat at meals, here is an exercise for you. Practice this for a few days and see what you discover:
1. 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.
2. Chew your food at LEAST 20 times per bite. Chewing well is KEY to slowing down and digesting well.
3. Aim to make your meal last 15-20 minutes.
4. After eating your first portion, sit back and wait at least 5 minutes before going back for more food to see if you are really hungry.
5. If you do go back for more food, only fill up your plate 20%.
We have since aptly named it our 20-20 rule (perfect for this new decade 😉):
It does take the body about 20 minutes to register fullness, so by eating slowly you allow your fullness hormones to catch up to your brain. In addition, by giving yourself a bit of breathing room after eating a meal, you can more accurately determine if your body truly requires more food.
We have found these portion control strategies to be the perfect combo and can be a huge help to minimize overeating. And you can check out more good info on appetite and hormones HERE.
For a simple, effective, scientifically-backed nutrition plan for post-menopausal women, check out PM Meal Mastery for optimal health, energy, and confidence in your 50’s, 60’s and 70’s. PM Meal Mastery is the nutritional program for post menopausal women who want to fuel their bodies, feel their best, and live an active, engaged life.
I love this! Here’s a problem for me, during these holidays, I can’t stay away from the cookies. My daughter also just made a kringle dessert for us and it’s so delicious… I want to eat it all right now.
I’m going to go cold turkey off carbs on January 4th… somehow. I have to do it!
Fresh start Yvonne!
Eat less and exercise more!!!
Unfortunately, we have seen that strategy backfire as more exercise can stress the body and eating less (depending on how much less of course) can affect metabolism and cause a woman to miss out on some much needed nutrients.
I am 69 and I need evening help. Please!! I cook for my husband who wants a large supper.. I do not. Help! I try to be good.. doesn’t always work.
Suzie, you are not alone. We work with many women with evening issues and spouses with different needs. Feel free to reach out to see if/how we can help with a quick call https://nourishinggurus.as.me/claritynow
I would like to lose 40 pounds. My name is Laura and I weigh 165 pounds and am 5 ft tall
Hi Laura – feel free to set up a call with us if you would like to see how we may be able to help. Here’s the link to access a time on our calendar. https://nourishinggurus.as.me/claritynow
68year old female 5feet weight 162. Need to lose 30 lbs. Fairly active.
Hi Willie Mae – it’s hard to tell what’s going on without knowing more about your history. Feel free to set up a time for a complimentary call here: https://nourishinggurus.as.me/claritynow
I also need to lose 30 lbs
But I am wheelchair bound, what can I do
Hello my name is Tina I am a nurse RN. If you would like me to try your dietary plan I would be more than happy to and if it works I would offer your suggestion to people that I know. I get asking price frequently about new dietary plans.
Hi Tina – we emailed you but the link was wrong. You can get in touch with us at email@example.com for more info.
Hi. I am 5’4” and want to lose 30 lbs. I’m so confused as to what is the right combination. Limit carbs? By how much? What does my body need? I try to walk 2-3 miles each morning and started weight training. Need to get rid of this ugly pooch belly. I’m 53. Can this help?
Hi Rita – thanks for sharing. Our PM Meal Mastery program speaks directly to what you are talking about. It discusses exactly how to combine meals and shares a great sample meal plan, along with many other helpful resources. Women are having great success. We hope you try it! https://nourishover50.com/pmmastery
Hi, I am 5’7″, 258 and on intermittent fasting with my eating window from 6 pm to 9 pm….seems to be the only way I can get any pounds off. I’ve lost 25 lbs in 3 months….constant battle tho. I’m 69 yrs old, and diabetes under control, thank goodness not an exercise girl tho, and at the moment have a broken foot….would appreciate any ideas?
Judith that is a pretty short window! Would be hard to get the nutrients you really need in a 3-hour time frame. We suggest doing the intermittent fasting about 3x week and then follow the guidelines in our PM Meal Mastery program the rest of the time – this will help your metabolism. https://nourishover50.com/pmmastery
If I wait 20 mins
The table would be cleared off dishes done & eating dessert
Hi Mary – that was only meant to be practiced for a couple days to see how your body feels! But we just revised the article to reflect doing this practice more realistically.
I need to lose 40-50 lbs. I don’t know where to start. I lost lbs. before by walking. Now it’s extremely painful to do that. I need help with this and don’t know what or where to turn! Can you help guide me to 40-50 successful weight plan! I will do anything I need to do to achieve my goal! Sincerely, Shirley M Reppart
Hi Shirley – so sorry to hear you are having pain. A couple great resources for you are to (1) check out our video on nutrition for pain here: https://youtu.be/HhyRfAsQEI0
(2) Look into our PM Meal Mastery program, which gives lots of guidance, a structured meal plan, and helpful bite size resources. You can check it out here: https://nourishover50.com/pmmastery
I’ve tried for 20 yrs an all I do is put more weight on am 5’8in an weigh230
Mildred – a GREAT place to start is with our PM Meal Mastery program, which gives lots of guidance, a structured meal plan, and helpful bite size resources. You can check it out here: https://nourishover50.com/pmmastery