You may feel like there are food temptations everywhere when you’re on a diet or trying to reduce weight. These temptations may not be a problem for naturally thin people, who are also more metabolically blessed.
What’s the secret? Michelle May, MD and author of Love What You Eat – Eat What You Love, explains that people who do not struggle with weight or food use their natural signals to guide their eating. They don’t have to worry about food because they trust that their bodies will tell them when and how much to consume. May believes that if you were not born this way, there is still hope. She explains that there’s “no secret” to thinking thin but that it is possible to relearn the process.
Here are some strategies to help you lose weight from the time your alarm goes off until you go to bed at night.
Start Your Day With Breakfast.
Natural thin people always start their day with a good breakfast. (Just a cup of coffee is not enough). This is one of the key behaviors that we have identified among people who are naturally thin.
The best breakfasts are a mixture of carbohydrates and proteins: think steel-cut oats, yogurt, fruit, and egg whites. Researchers from Tel Aviv University have good news for those who crave sweets: you can get away with eating a little chocolate or pastry as part of your balanced breakfast, as long as it is a small portion. In a study that lasted 32 weeks, participants who included a small dessert in their morning meal lost, on average 40 pounds, maintained weight loss longer and felt more satisfied.
Include Exercise In Your Day.
People who are naturally slim move more. So, after breakfast, get moving.
Thomas says that most people who are part of our registry work out vigorously every day for an hour, but have found that they don’t need to do it all at once. They can exercise for 10 minutes at a go. Recent research at the Baker IDI Heart and Diabetes Institute, in Melbourne, Australia has found that small bursts at regular intervals can reduce the health risks associated with sitting at a computer all day.
Take A Water Break Before Lunch.
You’ll lose weight and feel better if you switch to water instead of sodas or juices that are high in sugar. Drinking more water helps weight loss for adults and teens, as it fills up the stomach and reduces calories. This is according to a review published in the Nutrition Today journal. According to Sue Gebo, RD MPH assistant professor at University of Connecticut Medical school in Storrs, drinking a glass of filtered water before lunch and more throughout the day makes sense. She says that drinking water prevents you from becoming dehydrated. “Your body may misinterpret thirst as hunger so you feel hungry when you are actually thirsty,” she adds.
Fidget To Lose Weight.
According to a now famous Mayo Clinic study, fidgeting and moving around and changing position could be the reason some people gain weight while others do not. If you work at a desk all day, make sure to get up and move around a bit.
Instead of reaching for the neighbor’s candy dish when you feel the afternoon slump, take a walk in the office. May says that many people are at risk of overeating during certain times of the day. However, if you have been working at your desk for hours, you might simply need a break. She suggests creating a “recharge ritual” to relax and unwind at the end of the day as an alternative to unhealthy snacks. Try reading a book or magazine, or phoning a friend. Pick a ritual to do during your workweek that will not disrupt your routine or co-workers.
Opt For Fiber When Hunger Strikes.
Think about not just the quantity of calories, but the quality as well. Do they only contain sugar or do they also have essential nutrients such as fiber, protein and antioxidants?
Gebo says that eating a high fiber snack such as an apple or a few almonds can help you feel satisfied. According to a study published in Appetite, people who snacked an apple instead of apple sauce or apple drink consumed 15 percent less calories at their next meal. The fiber found in fruits, vegetables and whole grains not only curbs appetite but also lowers the risk of heart disease and cancer.
Check The Candy Machine For Reality.
To eat like someone who is thin, you must learn to eat instinctively. The thin people don’t go to the vending machines at 3 pm on the dot just out of habit, but only if they are truly hungry. Good news: We can all learn to do it by asking ourselves the same questions.
Keep Moving After Dinner.
If you observe people who are naturally slim, you will find that they also are very active. Walking is a great way to emulate this healthy thin person habit. Researchers at Brigham and Women’s Hospital and Harvard Medical School, Boston, studied 34,000 women over a period of 13 years and found that those who exercised for at least 60 minute a day gained the least weight.
Researchers at Indiana University discovered that if you can’t get out for a walk after dinner, you could do some housework instead. A clean home is more likely to make you physically fit.
Skip The TV In The Evening.
The two main ways that television watching can lead to weight gain are through inactivity, and the constant barrage of advertisements for sweets, snacks, and restaurants. According to a study published in the New England Journal of Medicine, watching television encourages snacking while viewing and unhealthy food choices during other times of day. Thomas says that the National Weight Control Registry has tracked successful dieters who limit their TV viewing. Specifically, 63 percent have reduced their TV watching to less than 10 hours per week. Use your time the way thin people do – be active, participate in fitness activities such as walking or running, cardio, weight lifting, or biking.
Sip On A Cup Of Tea.
Many people who are overweight tend to overeat when they’re emotional or at night. Instead, create a routine around a tea. May found out how effective this is when she went to a spa. She says, “I discovered that I could recreate the feeling of being nurtured at any time.” Tea is more than just a way to relax. It may also help you lose some weight. According to a report in the journal nutrition and metabolism, Japanese researchers reported that white tea contained large amounts of chemical substances that counteract fat absorption. Try tea to satisfy your after-dinner cravings. Just make sure it’s herbal or decaffeinated, so that it doesn’t disrupt sleep.
Weigh In Early For Weight Control.
There is increasing evidence that chronic sleep loss is the main cause of weight increase. A study published in Circulation found that a group of men and woman who were deprived of an hour’s sleep every day for eight consecutive days ate 550 extra calories per day. This can result in an increase of one pound within a week. Blood tests revealed an increase in ghrelin (the hormone associated with hunger) and a decrease in leptin (the hormone that signals fullness). Jim Karas, fitness expert and author of The Petite Advantage Diet, finds this to be logical. He says that he always asks his new clients how they sleep. “And I tell them, very simply: If you don’t get enough sleep, then you will be obese.”