S - Stretch and Strengthen
W - Water
A - Aerobic
P - Portion Control
Your middle aged body needs way less food than it used to. As in way, way less. As in, "actually exactly go by those illustrated portion control posters" less - and yes, I will be sharing that with you later in this post.
But more than any picture that tells you never to eat a piece of skinless chicken bigger than a deck of cards, I want to ask you to get in touch with your feelings.
Not the feelings that make you cry and drink red wine and eat chocolate. (Though swearing, red wine, and chocolate make me a nicer person. The way I see it, I am serving my Preacher when I indulge in all three from time to time - now and then, all at the same time. It's the most unselfish thing I can do for him.)
I am taking about your feelings of hunger and fullness, or hunger and satiation.
You are fearfully and wonderfully made, and given a chance, your body knows when it is hungry, and it knows when it is just satisfied. That point when you are no longer starving, but not stuffed.
Sometimes, I promise, that is only three bites.
But it's three bites of whatever-the-heck you want, no calorie counting, no worrying about fat grams or carbs or gluten. Just listening deeply to your own body. (Obviously I am not talking to those with diagnosed allergies to gluten - that is another topic and another blog besides mine, as I am not allergic to anything but legalists. Ahem.)
You might think that, when you take "the law" off even your physical body, that your body will react violently by demanding...well, red wine and chocolate...24/7.
You might crave those things - so have some. Honestly, if you are normal at all, eventually you will want spinach. And almonds. And grilled chicken. And fruit. Call it the "grace diet", call it what you will, all I know is that it works, and it is backed by sound nutritional science. (Read the work of Debra Waterhouse here and here and here)
No laws. Not even for food. Actually, that's Biblical - as in, New Covenant Biblical. Within reason, using the common sense God gave us, we can bless our food - "sanctifying it with thanksgiving" - and partake of anything we wish.
Now, just so you have a place to start, here is that poster that tells you all those interesting portion sizes:
I have unnaturally small hands (not even lying) so this can be a problem for me.
The only law you need live under, is the perfect law of liberty. You can do all things in Christ, including enjoy food again, be healthy, know when you are hungry and know when you are satisfied, and watch those portions.