Everyone who's overweight wants to lose weight, but some just can't seem to. Some people are naturally thin, or can eat whatever they want and never gain weight. Weight loss experts explore the mysterious inner world of these "naturally thin" individuals. The conclusion is: do what thin people do, and don't do what thin people don't do. Learn from thin people—learn as much as you can.
1. Thin people should eat until they are satisfied, while overweight people must eat until they are full.
Jill Fleming, author of *Thin People Don't Wash Dishes*, argues that thin people stop eating when they are 60-70% full, while others continue eating until they are 100% full. Why is this? Fleming suggests that people may mistakenly confuse the feeling of fullness with a feeling of satisfaction. It could also be due to a habit of consuming all the food in front of them, regardless of whether they actually need it.
Learn from thin people. Put down your chopsticks halfway through your meal and rank your feelings of fullness; rank them again when you have only a few bites left. The goal is to enhance your perception of satisfaction during the meal (this process can also slow down your eating speed, thus helping you establish a feeling of fullness).
Second, thin people never treat meals as a "firefighting" exercise.
Most people battling obesity have a tendency to view hunger as a state requiring immediate "firefighting," says Dr. Judith Baker, author of *The Baker Diet Solution*. "If people fear hunger, they are more likely to overeat to prevent it from happening." Thin people are able to endure the pain of hunger because they experience it frequently.
Learn from thin people. On a busy day, consciously shift your lunch time back by one or two hours, or skip afternoon tea once. You'll find everything works just fine. The next time a similar situation arises, you won't head straight for the refrigerator.
Third, thin people do not eat because of their emotions.
"It's not that slim women refuse emotional eating, it's just that they know when they can do it and when to stop immediately," says Carla Galazzier, a weight loss expert in Louisville, USA.
Gallazel believes the word "stop" should be added to people's dictionaries. But doing so is clearly not so simple. Hunger, anger, loneliness, or fatigue are the four most common triggers for emotional eating. If it's simply hunger, choose a nutritionally balanced snack, such as a handful of nuts, to tide you over until your next meal. If you're experiencing anger, loneliness, or fatigue, find another way to satisfy your emotional needs without consuming calories. Engage in physical activity like running or jumping to lift your spirits; activities that increase your heart rate can help dispel anger. What to do when you're lonely? Call a friend, email your children, take a walk in the park, or go shopping. The people and scenery around you can make you feel connected to society and community (even if you don't run into anyone you know). If you feel very tired, just go to sleep.
IV. Thin people should eat more fruit
Generally speaking, slim people eat more fruit and consume more dietary fiber daily, but less fat, compared to overweight or obese individuals. This is the conclusion of a research report published in the Journal of the American Dietetic Association in 2006.
Learn from lean people. Examine your diet and find multiple ways to incorporate various fruits (not juice) into your meals, aiming for 2 to 3 servings of fruit daily. Sprinkle chopped berries on cereals or yogurt, or add pear slices to a turkey sandwich or bake an apple for dessert. Keep a bowl of fruit on your kitchen table or desk to remind you to eat fruit first.
V. Thin people's habits become second nature
Nutritionists always advise people to eat a diverse diet for good health, but the author of *Taste and the Art of Eating*, Beck, argues that an overly diverse diet can be counterproductive. Studies show that too many flavors and food varieties can tempt people to overeat. Beck believes that lean people typically have their own eating habits, and most of their food is carefully selected. While there may be a few unusual meals, the majority of their diet is planned.
Learn from thin people. Try to stick to regular meals, with breakfast consisting mainly of grains, and lunch of vegetables and fruits, occasionally adding some roast chicken or goldfish. Because there's room for variation in the types of food within a planned diet, it's important to limit overindulgence in your appetite.
6. Thin people have self-control genes.
Researchers at Tufts University found that the biggest prerequisite for weight gain in people in their fifties and sixties is a decline in their willpower or a decrease in their level of unrestrained behavior. Women with stronger self-control (in other words, those whose ability to restrict behavior changes less) experience smaller changes in their body mass index (BMI). Weight gain due to changes in behavioral restraint can be as high as ten kilograms.
Learn from thin people. Certain situations can make self-control very weak. When partying with a large group of friends in a cheerful atmosphere, take steps to remind yourself not to overeat. When dining out, eat only small appetizers or share dessert with others. Self-control also decreases when you feel stressed or tense, so keep snacks (such as fruit) handy.
7. Thin people should exercise more and stand more.
Research from the Mayo Clinic shows that, on average, thin people who stand for more than 2.5 hours a day can lose 15 kilograms a year.
Learn from lean people. First, check the accuracy of your exercise levels. Research shows that people often overestimate their actual activity levels. Most people spend 16 to 20 hours a day sitting. Carry a pedometer with you daily to see how far you are from the recommended 10,000 steps per day. Add 30 minutes of stretching each day, maintain healthy lifestyle habits, take the stairs instead of the elevator, and if your energy allows, even mop the floor. Calculate how many calories you burn from these activities.
8. Thin people sleep soundly
Research from Eastern Virginia Medical School shows that lean people sleep an average of more than two hours more per week than overweight people. The researchers' rationale is that reduced rest with eyes closed is associated with low levels of the appetite-suppressing hormone leptin and high levels of the appetite-enhancing hormone ghrelin.
Learn from thin people. Getting two extra hours of sleep per week, which is only 17 minutes more per day, isn't difficult compared to a packed daily schedule. Taking a nap during breaks from work is enough to achieve the goal of getting more sleep for adults.
Have you learned anything from the mindsets and habits of slim people that I introduced today? By changing unhealthy eating habits, adjusting your biological clock, and adopting the habits of slim people, you too can one day transform from a chubby girl into a goddess, or an ordinary guy into a handsome young man. Please continue to follow me for more content!
