How One Small Change Can Transform Your Health

 

When I first started struggling with weight gain in my 40s, I felt like I was drowning in advice—what to eat, what to avoid, what diet to follow. It was overwhelming, to say the least. But one day, I stumbled upon a simple tweak that didn’t just change the way I ate—it changed how I felt about my body and my health.

This wasn’t about cutting out carbs or following strict meal plans. Instead, it was about the order in which I ate my food. And let me tell you, this one strategy has been a game-changer.

The Simple Strategy: Start with Veggies, Protein, and Healthy Fats

Here’s how it works: when you sit down for a meal, start with vegetables, then move on to protein and healthy fats, and save carbs or sweets for last.

At first, I was skeptical. How could something so simple make a difference? But once I started, the results spoke for themselves. I felt fuller, more energized, and my cravings for sweets (my weakness) started to fade.

Here’s why this strategy works so well, especially for women in their 40s and 50s:

Why Carbs First Can Work Against You

Let’s be honest: we’ve all grabbed the bread basket first or started our day with a muffin or cereal. But here’s what I didn’t realize: eating carbs first—especially refined ones—sets off a domino effect in your body:

• Blood Sugar Rollercoaster: Simple carbs break down quickly into glucose, causing a spike in blood sugar. That quick burst of energy is always followed by a crash, leaving you tired and craving more food.
• Insulin Overload: Carbs eaten first cause a surge in insulin, the hormone that manages blood sugar. Over time, repeated insulin spikes can lead to insulin resistance, weight gain, and even type 2 diabetes.
• Fat Storage Mode: High insulin signals your body to store excess glucose as fat, making weight loss even harder.

When I started paying attention to how eating carbs first affected me, I noticed patterns: I felt hungrier sooner, I craved sugar more often, and I lacked the energy I needed to get through the day.

Why Starting with Veggies and Protein is a Game-Changer

By simply flipping the order of my meals—starting with veggies and protein—I began to notice big shifts:

• Stable Blood Sugar: No more wild spikes and crashes. My energy became consistent throughout the day.
• Reduced Cravings: Protein and healthy fats kept me satisfied, so I didn’t feel the need to reach for snacks an hour after eating.
• Long-Term Health Benefits: Stabilizing blood sugar doesn’t just help with weight—it reduces the risk of insulin resistance, supports hormonal balance, and improves overall metabolism.

How to Enjoy Carbs Without Derailing Your Progress

Now, don’t get me wrong—I love carbs as much as the next person. But I’ve learned to enjoy them in a way that works with my body, not against it.

Here are some tips:

1. Save Carbs for the End of Your Meal: By the time you get to them, your blood sugar is already stable from the veggies and protein.
2. Choose Complex Carbs: Whole grains, legumes, and starchy veggies like sweet potatoes are your best bet.
3. Pair Carbs with Protein or Healthy Fats: This slows down digestion and keeps you feeling full longer.

Why This Approach Works for Women in Midlife

In our 40s and 50s, hormonal changes make it harder to manage weight, energy, and mood. What I love about this strategy is that it’s simple to implement and doesn’t feel restrictive. Instead of cutting things out, you’re just reordering how you eat—and the benefits go far beyond the scale.

• You’ll feel more in control of your cravings.
• Your energy will stay steady throughout the day.
• You’ll support your body’s changing needs in a way that feels natural and sustainable.

Ready to Try It?

If you’ve been feeling stuck, I encourage you to give this simple strategy a try. Start your next meal with veggies, protein, and healthy fats, and see how your body responds.

I’d love to hear how this works for you! Share your experience in the comments—I’m cheering you on every step of the way. 

Because taking care of your health doesn’t have to be complicated. Sometimes, the smallest changes can create the biggest transformations.