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Often, people who struggle with their weight look at people they consider thin and wonder how these people keep their weight under control. The first things that usually come to mind is "Pfffft, it's probably genetics!" or "I bet they go to the gym every day!" Well, here are some of the secrets of thin people. You will see it is not rocket science, just a few simple tricks and a change in your mindset.
1. Thin people eat when they are starting to get hungry, regardless of what time it is. They also stop eating when they are full no matter how much is still left on their plate!
Thin people listen to their bodies and natural instincts. If you let yourself get famished and your metabolism goes on a roller coaster ride, you most likely end up binge eating, which leads to feeling guilty and more eating. If you eat when you are starting to get hungry and stop eating when you are full, your metabolism will remain more or less at the same level. You will automatically eat five or more small meals instead of three big meals. This leads us to No. 2 which is very important.
Thin people listen to their bodies and natural instincts. If you let yourself get famished and your metabolism goes on a roller coaster ride, you most likely end up binge eating, which leads to feeling guilty and more eating. If you eat when you are starting to get hungry and stop eating when you are full, your metabolism will remain more or less at the same level. You will automatically eat five or more small meals instead of three big meals. This leads us to No. 2 which is very important.
2. Most thin people do NOT skip breakfast!
It’s the most important meal of the day. It helps you get your metabolism started and to the level you want it to remain throughout the day.
It’s the most important meal of the day. It helps you get your metabolism started and to the level you want it to remain throughout the day.
3. Thin people tend to eat water-filled foods or drink water before eating!
Water-filled foods are low in calories but satiating. You feel full faster and eat less for the rest of the meal. Water-filled foods include soups, water melon, salad, and certain vegetables such as cucumbers. Not only do thin people tend to eat these foods or drink water before eating, they also do this …
Water-filled foods are low in calories but satiating. You feel full faster and eat less for the rest of the meal. Water-filled foods include soups, water melon, salad, and certain vegetables such as cucumbers. Not only do thin people tend to eat these foods or drink water before eating, they also do this …
4. The majority of thin people eat fiber-high foods!
While water-filled foods are satiating, fiber-high foods such as whole grains, oats, beans, or even apples and pears (with their peel on) also make you feel full longer. Fiber can lower blood sugar and cut cholesterol.
While water-filled foods are satiating, fiber-high foods such as whole grains, oats, beans, or even apples and pears (with their peel on) also make you feel full longer. Fiber can lower blood sugar and cut cholesterol.
5. Another key element: smaller than normal plates and limiting your options!
Have you ever watched thin people at a buffet? Have you ever noticed that they usually choose smaller plates? That is not because they need to eat less, but instinctively they trick their brain. Smaller than normal plates make your portions look bigger and you eat less. A buffet is something you should try to avoid. The key is to limit your options. The bigger the variety, the more likely you are to eat. Avoiding buffets or “social eating” (eating out or at parties, etc.), is also linked to our secret No. 6.
Have you ever watched thin people at a buffet? Have you ever noticed that they usually choose smaller plates? That is not because they need to eat less, but instinctively they trick their brain. Smaller than normal plates make your portions look bigger and you eat less. A buffet is something you should try to avoid. The key is to limit your options. The bigger the variety, the more likely you are to eat. Avoiding buffets or “social eating” (eating out or at parties, etc.), is also linked to our secret No. 6.
6. Thin people tend to eat without distraction!
Turn off your TV, don’t play a computer game, be careful when you eat out with others and have conversations without paying attention to your food. A study by the American Journal of Clinical Nutrition showed that people who ate without distraction felt full faster which in turn means that they ate less. Overeating is something you should avoid! It takes about 20 minutes for your body to signal that you are full. So eat slowly!
Turn off your TV, don’t play a computer game, be careful when you eat out with others and have conversations without paying attention to your food. A study by the American Journal of Clinical Nutrition showed that people who ate without distraction felt full faster which in turn means that they ate less. Overeating is something you should avoid! It takes about 20 minutes for your body to signal that you are full. So eat slowly!
7. They don’t associate food with guilt or shame!
Thin people do make bad choices, believe it or not! The difference is that they acknowledge those bad choices, but they don’t dwell on them. They just go back to eating healthy without looking back!
Thin people do make bad choices, believe it or not! The difference is that they acknowledge those bad choices, but they don’t dwell on them. They just go back to eating healthy without looking back!
Image: iStockPhoto.com ©
8. Also, thin people do not associate happiness only with food!
Instead of compensating their stress, unhappiness, loneliness, boredom, etc. with food, thin people find other outlets. They exercise which releases endorphin that helps reduce stress, improves their mood, etc. They meet friends, pursue one of their hobbies or outdoor activities. This brings us to the next factor that helps thin people stay thin.
Instead of compensating their stress, unhappiness, loneliness, boredom, etc. with food, thin people find other outlets. They exercise which releases endorphin that helps reduce stress, improves their mood, etc. They meet friends, pursue one of their hobbies or outdoor activities. This brings us to the next factor that helps thin people stay thin.
9. They are more active!
And I’m not necessarily talking about working out every day. It’s even small things that help them keep their weight under control, e.g., parking at the far end of a parking lot, taking the stairs instead of the elevator, etc. Overall, thin people …
And I’m not necessarily talking about working out every day. It’s even small things that help them keep their weight under control, e.g., parking at the far end of a parking lot, taking the stairs instead of the elevator, etc. Overall, thin people …
10. ... put themselves and their well-being first!
The word that might pop into your head reading this might be “selfish.” But that is not true! All they do is find the time to exercise, eat right, and reduce stress and so on. They take time out of their (stressful) days to ensure that they have a healthy balance in their life!
The word that might pop into your head reading this might be “selfish.” But that is not true! All they do is find the time to exercise, eat right, and reduce stress and so on. They take time out of their (stressful) days to ensure that they have a healthy balance in their life!
11. Thin people intervene a lot sooner!
If a thin person notices that the pants are tighter or that their scales are going up by more than a few pounds, they take immediate action! They do not wait until they need pants two sizes bigger.
And last but not least …
If a thin person notices that the pants are tighter or that their scales are going up by more than a few pounds, they take immediate action! They do not wait until they need pants two sizes bigger.
And last but not least …
12. Yes, genetics do play a role!
While genetics do play a role, it’s only a minor one. The rest is environment, i.e., our upbringing, peer pressure, media, etc.
While genetics do play a role, it’s only a minor one. The rest is environment, i.e., our upbringing, peer pressure, media, etc.
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