When's the last time you weighed yourself and actually felt good about what you saw?

I'm not asking to be hurtful. I'm asking because I care about you.

For a lot of women after 50, and into your 60s and 70s, stepping on the scale can feel like a form of punishment. Even when you're doing all the "right" things. You're eating less, moving more, watching what you eat…and the scale still won't budge.

Is there anything more frustrating than doing everything you're supposed to do and seeing nothing change?

Probably not.

But I’m going to let you in on a little secret.

The reason the scale isn't moving, and the reason you feel stuck, is not because something is wrong with you.

The problem is the advice you’re told.

The stuff you've been told to do works great for women in their 20s and 30s. You probably felt it work for you back then, too.

But after 40, after menopause, your hormones change and your body changes.

But the advice they give you never does. That's the problem.

Here's the good news.

By some act of the universe, our paths have crossed, and now I'm going to show you exactly what to do to get the scale moving again. Maybe for the first time in months. Or years. Starting this week.

Best of all, this plan doesn't include cardio or going to the gym.

There's no eating 1,200 calories a day, and no rigid diet to follow.

It's just a few simple rules that account for the fact that your body is different now than it was at 35. And they work with your body instead of against it.

Before I get to the rules, I want to explain why "eat less, move more" stopped working.

I don't just want to hand you a list of what to do. I want you to understand it, so you can tell good advice from bad on your own from here on out.

"Eat less, move more" fails for the same reason your phone struggles on low battery mode.

When your iPhone drops to 20 percent, low battery mode kicks in to keep it alive longer.

But everything you gain in battery life, you lose in performance. The phone slows down and can't do what it does at full charge.

Your body does the exact same thing.

When you restrict how much you eat and do hours of cardio and walking, your body flips into low battery mode, because you've stopped fueling it.

I know that sounds harsh, but the truth is you're starving it.

And your body has one job, to keep you alive.

So it slows everything down to survive, which leaves you with less energy, a scale that won't budge, and a mood and motivation that just aren't what they used to be.

I'm guessing some of that sounds familiar.

And here's the better news.

The three things I'm about to share don't just get the scale moving this week.

They're the same things that keep your body out of low battery mode for good.

If you want to finally get the scale moving this week, here's all you have to do.

One: stop snacking and eat three meals a day.

Snacking usually leads to eating more than your body needs, and the foods we reach for between meals tend to be built on sugar, carbs, and fat.

In the right amount, those aren't the enemy.

But snacking is how they sneak in far past the right amount, and that's what keeps the scale stuck.

Two: eat at least 30 grams of protein at every meal.

This one builds on the first. If you fight cravings, especially at night, eating less sugar and trying to force more willpower won't fix it.

More protein will.

You'll feel fuller, and your cravings for sugar and other high-calorie foods start to fade.

The easiest way to hit 30 grams is to use your own hand.

Every time you eat, aim for a serving of meat about the size of one and a half palms.

Three: plan your meals at the start of the week, and eat only those meals through the week.

Staying on track is hardest when you haven't decided ahead of time.

You have a long, stressful day, you get home, and the last thing you want to do is figure out dinner, let alone prep and cook it.

That's exactly when pizza and takeout become the plan.

Instead, decide over the weekend what you're eating, and you never end up in that spot.

A member I'm coaching right now is going through this.

Susan is in her late 60s and she'd been slowly gaining weight for years.

It got to the point where she was nervous to even see her own doctor, afraid of getting "in trouble" over the number on the scale.

This past Monday, we started the three steps I mentioned.

In three days, she’s down 4 pounds.

Of course, seeing the scale move is huge for her.

But what matters more is what happened to Susan on the inside.

For the first time in a long time, she feels like she's on the right track.

The fear of her doctor's visit is gone.

And most of all, she feels like she's back in control of her own body.

Susan is part of our Lose 20 Pounds in 12 Weeks program. We're kicking off the next one in a couple of weeks, on Monday, July 27.

If you want a spot, reply with “20” and I'll send you the details.

This is the week everything feels back in control for you. I know it ◡̈

Your friend and coach,

Ben Miknis