Kim Garman Kim Garman

How to Build a Balanced Plate for Fat Loss, Hormone Health & Muscle Building (For Women 35+

If you're trying to eat healthier, lose fat, and feel better in your body—but you're tired of diets that cut out carbs, demonize fat, or confuse the hell out of you—this is for you.

Here’s how I teach my clients to build a balanced, hormone-supportive plate that actually fuels results (without cutting out your favorite foods or starving yourself).

✋ Use Your Hand as a Portion Guide:

This is a no-math, no-tracking way to eyeball your macros:

  • Protein: 1 fist-sized portion (like scrambled eggs, grilled chicken, fish, Greek yogurt)

  • Fats: 1 thumb-sized portion (avocado, olive oil, nut butter)

  • Carbs: 1–2 cupped hands (depending on your activity level — rice, potatoes, fruit, oats, bread, etc.)

  • Veggies + Fruits: 1–2 open hands (leafy greens, peppers, carrots, berries, etc.)

💡 Pro Tip: If you’re lifting weights or chasing kids all day, go with 2 cupped hands of carbs. Your body needs fuel to build lean muscle and balance hormones.

🙌 Why This Works:

Balanced blood sugar = stable energy
Enough protein = muscle + metabolism boost
Whole foods = hormone support
Flexible portions = sustainability

P.S. I just made a quick YouTube short showing this in real-time — check it out HERE👇👇

What to Eat for Fat Loss & Hormone Health (No Dieting!) #fat #womensdiet #balanceddieting #eatsmart

👀Want a free high-protein handbook that makes balanced plates EASY? SIGN UP FOR IT AND GET INSTANT ACCESS HERE! 👇👇
https://kimgarmancoaching.kit.com/0875c5bb75

To eating well and feeling amazing 🫶
—Kim




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