Do you have that one friend who eats like there’s no tomorrow and still doesn’t gain an ounce of weight? After spending your entire adult life struggling with your weight, are you left wondering what you’re doing wrong?
To lose weight there are millions of diet tips that you must have heard and tried, but you never seem to stick to them. The reason?? They are all based on short term goals. Considering this, we thought about sharing some real facts about how slim people eat and think about food so that your body can maintain a healthy weight and waistline for life.
Here are eating habits slim people embrace – the secrets to their staying healthy, feeling fit, and looking like a million bucks.
1. They’re smart about eating out. Slim people eat out as an indulgence, not a habit. They choose restaurants that offer healthy options (salads, low-calorie variations). They avoid buffets like anathema (the temptation to sample all the dishes can mean thousands of calories).
They choose dishes that are grilled, baked, boiled, or roasted as opposed to pan-fried or deep-fried. They order a salad to fill up on a healthy starter and share their main dish with a companion. They choose clear soups and cold soups over thick and creamy ones.
2. They choose wisely when it comes to sides and extras. Reaching for the complimentary bread basket and slathering on some butter means you’ve consumed a chunk of calories before your meal has even been served. Slim people skip extras like cheese, French fries, and sauces loaded with calories.
Instead, they opt for healthier sides like coleslaw or bean salads but go easy on salad dressings which can be packed with calories.
3. When they snack, they snack healthy (think whole grain, low-fat variants). Fruits are packed with healthy nutrients and are incredibly filling due to their fiber content. Slim people tend to enjoy seasonal fruits as a snack rather than reaching for that bar of chocolate.
4. They eat slowly, chew, and relish the food. Wolfing down your food does not give your body time to send signals to your brain that you are satiated. Slim people pace their meal and allow their brains to register a sense of fullness (usually 20 minutes) so they don’t overeat.
The simplest of all tips to lose weight is to chew your food properly. Journal of Academy of Nutrition and Dietetics found that people who chewed 50-100% more than they usually did decreased their food intake by 9.5% and 14.8% respectively.
5. They exercise portion control. Eating one slice of pizza isn’t nearly as bad as downing a beer and four slices of pizza. Slim people tend to eat small portions, especially when they’re indulging in high-calorie foods.
6. They avoid empty calories (e.g. cola drinks) which contain no nutrients whatsoever and are calorie-rich. Slim people make it a habit to drink water – the elixir of life – it’s calorie-free, it’s good for your skin, it keeps you hydrated – the benefits are many. If they must drink something besides water for the sake of flavor, they choose low-calorie options like lemon water, buttermilk, or coconut water.
7. They read labels when they go grocery shopping and avoid buying food labeled rich or creamy. Slim people buy healthy food so they’ll eat healthy food. Next time you go grocery shopping, make note of a slim woman’s cart – more often than not it will be filled with fruits and vegetables rather than processed or canned foods.
8. Stop considering ‘Carbs’ as the devil as not only carbs provide energy to your brain but they also help in increasing serotonin level, which actually curbs your appetite and contributes to emotional well-being. Rather than avoiding carbs choose the ones that are high in fiber such as whole grains, fruits, and beans as they will keep you full for long.
9. Eat whatever you want, but only until you are full. See, studies have shown that the 80:20 rule is actually useful to boost up the weight loss process. Eat whatever you like but eat slowly so that your mind gets time to signal your stomach that it is full. Doesn’t it sound great to have whatever you like, even if in smaller quantities?
To lose weight, people are willing to try just anything – be it the fad diets, new exercise patterns, or weight loss supplements! It is amazing to know that Americans spend about $40 billion every year on weight loss related products and programs. But could you imagine that weight control can be as simple and as cheap as chewing your food more?
Scientists have suggested that chewing your food for longer may help you lose weight. A study has explicated that munching on each mouthful for longer significantly reduces the number of calories consumed during a meal.
Volunteers who chewed each mouthful 40 times ate 12 percent less food than those who chewed just 15 times. It is thought chewing for longer prevents overeating by giving the brain more time to receive signals from the stomach that it is full.
Slowly chewing the food also appears to lower the levels of ghrelin, the ‘hunger hormone’, circulating in the digestive system. A Chinese study was conducted on 16 slim men and 14 obese men in their late teens or twenties to evaluate the impact of chewing on weight loss.
In the first, they wanted to see if the obese men chewed their food differently in comparison to their lean rivals. Each volunteer was given a pork pie and filmed by a secret camera to test how many times they chewed before swallowing. The results found that, although the obese men chewed at the same speed as the slim ones, they swallowed their food much more quickly.
In the second experiment, both groups were given another portion of pork pie to chew 40 times and then swallow. Researchers found that when volunteers who chewed for longer consumed 11.9 % fewer calories, regardless of whether they were slender or obese.
Further, the blood tests taken 90 minutes after eating showed volunteers also had much lower levels of ghrelin when they had chewed each portion 40 times rather 10-15 times. In a report published in the American Journal of Clinical Nutrition, the researchers said eating food slowly could be a simple and effective way of tackling weight problems.
In their words – ‘Research indicates eating quickly, gorging and binge eating have a substantial effect on being overweight. ‘Our results showed obese participants chewed less and ingested more quickly than lean ones.’
A chief nutritionist said although eating more slowly may have some effect on gut hormone levels, the benefits are more likely psychological. She explained that when you gulp down the food without chewing you don’t realize how much you are eating.
Chewing the food for longer makes you attentive towards the taste, smell, texture, and food which is likely to contribute to your better management of hunger levels! Further apart from helping you keep the weight problems away, chewing your food is surely going to contribute towards better digestion and help in the smoother functioning of the overall digestive system in your body!
Along with chewing the food around 30-40 times, some of the considerations that should be followed while eating food to are –
Avoid distractions like TV, music, chatting while eating food!
Manage the portion size and try to divide your meals!
Be mindful of healthy food when you choose your meals!
Simply adopt these changes and be prepared to see positive changes in your body even without making any major variation in your current lifestyle. Make these eating habits a lifestyle choice and you are sure to notice a difference. Combine them with exercise and the results will be sensational! It will be others who’ll be looking at you with envy.
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