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Fill Your Plate for Easy Weight Loss and Perfect Health

Updated on October 7, 2017

So Easy A Child Can Do It - And Should!

Most weight loss methods are unbalanced and unhealthy. They do not present sensible, lifelong plans. The Fill Your Plate Plan is just the opposite of a diet. By eating a healthful, balanced, plentiful amount of food, you can lose weight and maintain perfect weight for life.

In the course of my life, I have regained my health from a point of being quite overweight and addicted to alcohol to a point of being a healthy weight, strong, and celebrating over 20 years of sobriety (as of July 2015 update).

I have never liked or used diets. I have never counted a calorie. I deny myself no foods. I have made great use of a very simple eating plan called Fill-Your-Plate. I have used it for years and highly recommend it to anyone at any level of fitness or lack thereof.

By following the simple Fill-Your-Plate guidelines: 1/2 plate of veggies, 1/4 plate of whole grain like brown rice, corn, whole grain bread, or many other delicious choices, and 1/4 plate of lean meat, fish, or other protein source, I follow a perfectly balanced food plan all the time.And I don't go hungry.

By doing this, I stay healthy and fit. I will not get skinny, but you know what? That's not my goal! My goal is not to lose weight, but rather, to gain health!

Enjoy Delicious, Natural Food!

Photographer {* ferris!
Photographer {* ferris!

Forget Weight Loss Stress!

Fill-Your-Plate is stress-free eating. The plate pictured above is a little heavy on the protein and has no starch, but that's OK sometimes. The great thing about this plan is that it adapts to what you have available. It is a guideline, not a regimen.

You can make your plan more effective, as I have, by choosing only healthy, natural foods, but even if you do not change what you are currently eating, following this portion plan will have a positive effect on your health and weight.

You can also increase the effectiveness of this plan by choosing a smaller plate! Don't go overboard with a tiny plate or saucer, or you will miss the point. The idea is to eat 3 balanced meals a day with healthy, natural snacks in moderation. In this way, you will have a healthy, balanced food plan, feel satisfied, and soon arrive at your ideal weight.

When you use a divided dish as a guide, fill the main dish portion with fruit and veggies. Use the smaller sections for your protein and whole grain choices.

Copyright:SuzanneBennett:January 7, 2009 


Submit a Comment

  • justmesuzanne profile image

    justmesuzanne 4 years ago from Texas

    Thanks, Peggy, Nancy and Rose! Yes, I love this eating plan. It is so easy to use. Congratulations on regaining your health, Nancy! Doing it slowly is the right way to do it!

  • rose-the planner profile image

    rose-the planner 4 years ago from Toronto, Ontario-Canada

    A sensible and valuable article! Well done! Thanks for sharing. (Voted Up) -Rose

  • Nancy Owens profile image

    Nancy Owens 4 years ago from USA

    This sounds like such a great concept for taking the complications out of eating healthy. Thank you for sharing this great advice.

    I am slowly working my way back to good health and fitness after becoming obese. I have lost 70 pounds, but have been sitting and spinning for about a year. My problem is that I became complacent and slacked way off.

    However, nice to know that when I finally get to my goal, I should have the skills to maintain it.

  • Peggy W profile image

    Peggy Woods 4 years ago from Houston, Texas

    Will share and pin this hub hoping that this simple and effective diet plan will help others. "Health is wealth" as they say!

  • justmesuzanne profile image

    justmesuzanne 5 years ago from Texas

    Yes, this is an easy way to eat healthy without a bunch of calorie counting and without buying specialty foods. Thanks for the votes! :)

  • Peggy W profile image

    Peggy Woods 5 years ago from Houston, Texas

    Congratulations Suzanne on your successful results from following this eating plan. Filling up on more veggies and healthy starches and lean sources of protein is the smart way to live. Up and useful votes.

  • justmesuzanne profile image

    justmesuzanne 5 years ago from Texas

    Thanks! Yep, it's sensible and easy to follow and good for you! :)

  • lovemychris profile image

    Cape Wind Girl 5 years ago from Cape Cod, USA

    Cool idea suzanne. Eat healthy, and lots! I like it.

  • justmesuzanne profile image

    justmesuzanne 7 years ago from Texas

    Great! Glad I could help! :)

  • prairieprincess profile image

    Sharilee Swaity 7 years ago from Canada

    Suzanne, this looks promising. I, too, can't stand diets and all the complications. I need something simple to follow. I will look further into this. Thanks!

  • justmesuzanne profile image

    justmesuzanne 7 years ago from Texas

    Thanks, Jaye! Yes, dieting is a very bad thing! I'm glad to see that women with more "traditional" figures are getting the appreciation they deserve these days! :)

  • JayeWisdom profile image

    Jaye Denman 7 years ago from Deep South, USA

    Good for you, Suzanne! That's a beautiful testimonial to your commitment to sobriety and good health.

    I use the fill-your-plate plan (though I didn't know that's what it's called), but don't eat meat so get my protein from other sources. I have a lot of health issues, so believe that healthy eating helps my body to cope with them better. I don't "diet", and am not thin, but the way I eat agrees with me very well.

    To your (our) good health! Jaye

  • justmesuzanne profile image

    justmesuzanne 7 years ago from Texas

    My pleasure! :)

  • PaperNotes profile image

    PaperNotes 7 years ago

    This is awesome, suzanne. Thanks!

  • justmesuzanne profile image

    justmesuzanne 9 years ago from Texas


  • Dottie1 profile image

    Dottie1 9 years ago from MA, USA

    You are absolutely right on! I am healthier today than I was 10 years ago because I follow a very simple plan as you outline here. For sure the diet industry has complicated and convinced many likewise. To our health! Cheers!

  • justmesuzanne profile image

    justmesuzanne 9 years ago from Texas

    My pleasure! The more I can prevent the diet industry from manipulating people into running around buying this, that, and the other thing to make themselves acceptable, the better! The plain truth is that all you need to do to be healthy and well and a weight that is appropriate for you is eat well and take moderate, regular exercise!

  • Dottie1 profile image

    Dottie1 9 years ago from MA, USA

    I Love This Hub. Hip Hip Hooray! Thumbs Up! Thanks too for the Fill Your Plate link.

  • justmesuzanne profile image

    justmesuzanne 9 years ago from Texas

    Yes, exactly, and really there should be no "forbidden foods". Moderation and healthy choices allow room for everything! :)

  • Amanda Severn profile image

    Amanda Severn 9 years ago from UK

    This is my kind of diet. I hate any regimen that requires counting and calculations because they make me focus more on the calories I'm not allowed, and less on the ones I've got permission for!

  • Melissa G profile image

    Melissa G 9 years ago from Tempe, AZ

    This is great advice Suzanne! It reminds me of a book I read a few years ago called Fit From Within. There was a time when I was all about diets, but they inevitably became too restricting and boring and when I abandoned them, any weight I had lost came right back. Then I read that book, which recommends some of the guidelines you've provided here, and another one called The Only Diet There Is, which is a diet from negative thinking about food. I started eating whatever I wanted and loving whatever I ate, and any excess weight I had gained from my ineffective dieting faded away nearly effortlessly.

    I really like the idea of focusing on "being healthy" rather than maintaining a focus on "weight" (losing weight, weight loss, dieting, etc.), and I'm glad you've been so successful in your efforts. Congrats also on giving up alcohol. I dating someone with a drinking problem, so I know how much of a struggle that can be, yet I imagine it was the best thing you could have done for yourself.

    Thanks for the great "fill your plate" idea also! And here's to many more years of optimal health. :)

  • profile image

    C. C. Riter 9 years ago

    Kudos to you justmesuzanne! Here's wishing you another 12 years and to more great hubs.

  • justmesuzanne profile image

    justmesuzanne 9 years ago from Texas

    Many Thanks, Nicole! I am all about finding ways to stay healthy that are easy to do and that really work. This is one of the simplest and the best! :)

  • Nicole Winter profile image

    Nicole A. Winter 9 years ago from Chicago, IL

    Three cheers for justmesuzanne! I love your diet plan, it's one I've followed for awhile now, when I remember to, it knocks out over-snacking and promotes healthy body image. Keep up the great work!


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