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What is it that thin people do that we don’t?
We see “naturally” thin people every day. On the bike path, checking out produce at the grocery store, refilling their bottles at the office water cooler. Who are these people and why is it so darned easy for them to maintain a healthy weight while we struggle so much?
Losing weight and keeping it off is all about habits. Habits that thin people have and that we have to steal and make our own. And then we can be the thin people everyone envies!
1. Thin people eat more bulky fiber foods.
Their plates regularly contain vegetables and grains that keep them fuller and less hungry (see Eat for Volume and Fullness for more on how and why you should do this too!)
2. Thin people watch their portion sizes.
You will rarely see a thin person ordering the mega combo meal or cruising the buffet line for third helpings. They know how much is enough.
3. Thin people put themselves first.
They make time for exercise, choose carefully from menus, stick to routines that work for them and refuse anything that could damage their health. They prioritize their needs. This is not as selfish as it sounds. By taking care of themselves first, thin people are in a healthier state to give back to others.
4. Thin people don’t skip meals.
Skipping meals means that you will be ravenous by the time you get around to eating. By eating regularly throughout the day, your remain in control of your eating.
5. Thin people don’t sit still.
They are the opposite of a couch potato. Thin people are active in all kinds of ways throughout the day, getting up from their desk frequently to walk around the building, doing stretches while on the phone, parking at the far end of the parking lot at work or the grocery store, taking the stairs instead of the elevator. Thin people are uncomfortable sitting still for long periods of time because their energy level is higher. Be that.
6. Thin people weigh themselves regularly.
Studies show that if you weight yourself every day, even after reaching your goal, you are more likely to stay at a good weight level. Why? Because when you weigh every morning, you can make immediate course corrections in your food choices and exercise to offset a one-day splurge. You can also learn a lot about your body and how it works with regular weigh-ins, understand the regular monthly fluctuations we are all subject to, and make the scale your friend instead of a dreaded object.
7. Thin people don’t skip breakfast.
Even though this was touched on in number 4, skipping breakfast is one of the most common, and worst, habit that we need to break. Breakfast comes after a fast of anywhere from 6 to 10 hours. Your body needs to be fueled first thing in the morning, especially as you will usually get busy immediately. By eating breakfast at home, you will prevent a hunger attack on your drive to work or on the way home from taking the kids to school. It’s far better to prepare something at home (or even better prep it the night before) than ducking into a fast food drive through just because it’s there and reminds you that you are hungry!
8. Thin people enjoy their food.
They are selective about what they eat and don’t tend to jump onto every new food trend (Hello cronuts!). They are creatures of habit and don’t eat compulsively, so they savor their food.
9. Thin people use early intervention.
When they gain a few pounds on vacation or because they’ve been sick and in bed rather than at the gym, they don’t let it get out of hand. They quickly return to their normal, healthy routine and know that their weight or fitness will be back on track.
10. Thin people stop eating early.
This is not so much about the calories being eaten at any particular time of the day. Snacking in the evening tends to be from cravings rather than real hunger and take the form of high calorie, low-value foods like chips, cookies, and candy, making it too easy to finish an entire bag or container before you’re even aware of it. If an evening snack is part of the routine you want to create, plan and track what you will have.
11. Thin people reward themselves.
They will have a small dessert at the end of the day when they have completed their planned food and exercise. Even more likely, they will plan an activity rather than food. Perhaps a massage at the end of a fitness-heavy week or a pedicure after a weekend run.
12. Thin people read health and exercise articles regularly.
They are invested in their health and peruse the internet or magazine rack for new findings about superfoods or a new and fun exercise style. They keep up on the latest because their health is a priority.
13. Thin people take planned and healthy snack breaks.
Whether they have a stash of individually wrapped nuts in their desk drawers or cut fresh vegetable and hummus in the refrigerator, thin people plan for regular snacks that will keep their energy level going steadily and feel their bodies in a healthy way.
14. Thin people drink water.
Lots and lots of water! It’s almost a given that thin people carry a water bottle with them everywhere. They know that water is key to keeping their hunger down and their bodies hydrated and healthy.
15. Thin people frequently opt for side dishes instead of entrees in restaurants.
Or they will ask to have the dish adapted to their needs. They know that they have the right to nicely ask for what they want because they are the customer. And restaurants are in business to make their customers happy so they will come back.
16. Thin people sleep for 6-8 hours a night.
Sleep deprivation leads to stress and overeating and can make it harder to exercise effectively. (see more on this in the Set Yourself Up for Weight Loss Success guide, available free on theveganreset.com)
17. Thin people manage their stress.
Whether by exercising regularly, meditating, or other stress relief, thin people don’t let it build up. They know that stress is a health killer and they plan for balance in their lives to defeat the effects of stress. Even a few minutes of deep breathing exercises can have a significant reduction of stress levels.
18. Thin people keep healthy food on hand.
They are rarely without some sort of prepackaged snack and their pantry has lots of healthy ingredients ready for a quick meal. They shop regularly and are health food stores’ best customers. They know quality and they shop for it.
19. Thin people avoid meal distractions.
They are conscious eaters and focus on their meal. They may enjoy company and chat while eating, but they are not buried in their phones or tablets while eating. Focusing on your meal makes you appreciate the flavor of the dish and aware of being when you are full.
20. Thin people eat the rainbow.
Nutrition experts advise us to eat a wide variety of fruits and vegetables to get a well-balanced diet. Mix and match the five color categories for a total of 5 servings a day (1 cup raw, ½ cup cooked). Get your blues (blueberries, plums, purple grapes, eggplant), your greens (kiwi, broccoli, spinach, kale, brussels sprouts), your whites (bananas, mushrooms, cauliflower, onion), your yellows & oranges (peaches, cantaloupe, squash carrots) and your reds (strawberries, tomatoes, radishes) going on!
21. Thin people skip the soda.
Sugared or artificially sweetened, soda is just plain bad for you. Regular soda is full of empty sugar calories. Diet soda is loaded with artificial sweeteners and chemicals and who needs that? Studies show that drinking diet soda may actually cause us to eat more.
22. Thin people track nutrients, not just calories.
As dieters, we tend to focus on the calorie count of the food we’re eating. Thin people look at the carbohydrates, fats, and proteins in food in determining their food choices. They think about their needs before and after exercise in terms of nutrients, not calories.
23. Thin people don’t finish their plates in restaurants.
At home, you control how much food you put on your plate and it is easy to eat a specific portion. Restaurants tend to load a plate with more than a single serving size. Thin people will either leave food, eating only what they need or ask for a box and put away the excess food for another meal.
24. Thin people avoid the middle aisles of the grocery store.
Instead of shopping the middle aisles where grocery stores stock the packaged and processed foods, thin people tend to focus on the produce, dairy and meat aisles in the perimeter. By shopping the areas that contain the fresher foods, their diet contains less processed food.
25. Thin people stop eating when they are satisfied, not when they are stuffed.
They eat slowly and stop when their body signals them that they are no longer hungry. Try it yourself. Stop when your plate is halfway empty. Put your fork down and ask yourself how hungry you are on a 1-10 scale. Do it again after a few more bites. Stop when you are satisfied, not when your plate is empty.
26. Thin people know that hunger is not an emergency.
Hunger pangs will come and go. You won’t die if you have to wait a little while before eating. Drink some water and see if the hunger symptoms go away. You may just be dehydrated. Eat when you are ready with the food you have planned.
27. Thin people don’t eat emotionally.
And when they do, they recognize it for what it is faster and stop it. When you are in the dumps, it’s easy to reach for the ice cream in the freezer, or the cookies hidden in the pantry. If you are blue, find an alternative to food – exercise, dance, call a friend, go shopping. Find what works for you.
28. Thin people try on clothes.
By reaffirming that they slip into their regular sizes and look attractive, they reinforce their internal messages to keep up their health efforts because it is giving them the desired results.
29. Thin people look for more ways to get movement in and they track their exercise.
Thin people can regularly be seen wearing their Fitbits or Garmins, checking their results on the associated websites. They look for opportunities in their lives to get more, and will be the first to join the office softball team, run or Zumba in the evening with friends, and hike on weekends. They make exercise fun and a part of their social life. And they track it all.
30. Thin people do what works best for them.
When they gain a few pounds (as in the previous example of vacation eating or inactivity), they don’t find some new way of eating to lose the weight. They maintain their health by following routines that work for them and for their lifestyle and they do it every day. They make it look easy because it’s their lifestyle and their habits.Losing weight and keeping it off is all about habits. Habits that thin people have and that we have to steal and make our own. Tweet & Share! 😉Click To Tweet
Thin people automatically live their lives in a way that makes their overall health a priority. They’ve developed habits that are second nature and support their goals.
Why don’t you try a few of these for awhile and see which work best for you?
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