Follow the “rule of 20” for a healthy 2020

Welcome to 2020! It’s a new year and a new decade. You may have been thinking about incorporating some healthy changes into your daily routine. Whether it be to lose a few pounds, feel more energetic, or simply be healthier. Rather than aim for an entire overhaul (which tends not to work long term), I invite you to incorporate these simple shifts which you can implement easily. And they are simple to remember and go with the 2020 theme!

1.Follow the 80/20 rule of eating. As I write in my book Finally Full, Finally Slim, (due out in paperback tomorrow!), I suggest you eat well most of the time (80 percent) and allow yourself to enjoy your favorite meals and treats some (around 20 percent) of the time. By allowing yourself to indulge every now and then, you won’t feel deprived.

2. Exercise for (at least) 20 minutes most days of the week— take a walk, swim, bike ride, or hop on the treadmill for cardio. And add 20 minutes of weight training several days each week.

3. Wait 20 minutes after eating before going back for seconds. It takes around 20 minutes for you to register that you feel full. This simple trick really helps with portion control.

4. Catch up with an old friend you haven’t seen in a while and enjoy at least 20 minutes together—grabbing lunch or a smoothie (or a cup of coffee). Or, if your pal is out of town, catch up via phone or video chat. Cultivating relationships is good for your health and promotes longevity.

5. Drink at least 20 oz of water before lunch. So often, we forget to drink enough water early in the day. If you’re at all like me, you may drink lots of water late at night, and then have to get up and go to the bathroom while trying to sleep. Aim for at least 60 oz (around eight 8-oz glasses) each day and spread it out over the course of the day.

6. Eat at least 20 berries a day— a handful or 1/4 cup’s worth of blueberries. (Yes, I counted!). Of course, I’d advise a bigger portion along with additional fruit as well.

7. Declutter your kitchen for at least 20 minutes each week. See what you have in your cupboards before heading to the market to shop. Throw out old spices and clear out the fridge and cupboards.

Cheers to a happy and healthy 2020!

OTHER NEWS: My book Finally Full, Finally Slim will be out in paperback on January 7, 2020! Lighter weight, great for travel, and makes a great gift.