Why Most Diets Fail: You Can’t Outrun a Bad Plate

You’ve probably heard it before “You can’t out train a bad diet.” Trust me, I’ve lived it. I push myself daily, chasing mileage and fundraising for my mission to save children’s lives, but for ages, my eating habits were my Achilles heel.

Sound familiar? Super committed in the gym, but when it comes to food… it’s chaos. My struggle was real. I’ve got an addictive personality, and when “bad foods” are around, it’s all too easy to eat compulsively, ignoring all common sense. Gluttony? Guilty as charged.

But here’s the kicker: Overeating isn’t just about what you eat. Even the healthiest food on earth will trip you up if you eat too much. And most of us don’t even know when enough is enough, until it’s too late.

The 20-Minute Rule: My Game-Changing Secret

Here’s the principle I swear by, and it could be your turning point too:

After you eat half (or three-quarters) of your typical portion, STOP.
Yep, just stop unfinished plate and all. Set a timer for 20 minutes. Drink water if you’re thirsty, but no more eating.

Why? Because science says it can take up to 20 minutes for your stomach to let your brain know “I’m actually full.” Race through your meal, and you’ll miss the signal to end up eating double, triple, or even more than your body needs.

This simple pause lets your body catch up and send the right message. Nine times out of ten, when that timer ends, I realise I’m satisfied. No more uncomfortable, stuffed feeling. No more regret.

If I am still hungry after 20 minutes? Only then do I allow myse lf another half portion, always letting the timer rule apply.

How the Rule Helps Me Crush My Runpreneur Goals

On this mad journey vlogging every run for over 4,292 consecutive days, aiming for the full lap of the world, and fighting for £1 million raised I need every ounce of energy and discipline I can muster.

The 20-Minute Rule gives me that edge. It means cheat days are rare, healthy eating is sustainable, and crucially, I manage not just what I eat, but how much I consume. And when you think about the compounded effect of controlling portion sizes every single meal, you can see how quickly results add up.

The Only Rule You Need? Give It a Go!

If you’re frustrated with your diet, tired of sabotaging your fitness goals, or just want to feel more satisfied (and less guilty) after meals, the 20-Minute Rule could be your breakthrough. It doesn’t police what you eat, but it does help you master the volume and that’s often half the battle.

Here’s precisely what to do:

1. Dish up half or three-quarters of your normal portion.

2. Eat, then set a timer for 20 minutes WITHOUT eating more.

3. Drink water if needed. No snacking.

4. After 20 minutes, check in if you’re truly hungry, have a bit more (then repeat the rule).

5. Watch your cravings, guilt, and overeating shrink meal by meal.

Join My Mission Let’s Make Change Happen!

If you’ve felt the struggle, I hear you. If you believe in changing lives yours and others come along on my Runpreneur journey. Every view, share, subscribe, and comment helps us get closer to raising £1,000,000 for children in need around the globe.

Drop me a line with your thoughts or questions. Try out the rule and let me know your results. Let’s save lives together and take control of our own in the process.

Stay positive, stay happy, and keep running towards change.