You probably know skinny people who never count calories, don't keep a food diary, and don't follow trending diets. If you want to find out their secret, they probably just have a different attitude than yours towards food and exercise. Read our simple tips for the best ways to keep weight down.
Steps
Method 1 of 12: Eat regularly when you are hungry
Step 1. Enjoy nutritious meals or snacks instead of skipping them
Pay attention to the signals your body sends you and eat when you are hungry. While eating lighter, more frequent meals doesn't speed up your metabolism, it keeps you from getting too hungry and binging when it's time to eat.
- Try to have a healthy meal or snack every 3-4 hours. You'll be able to make better nutritional choices if you don't wait until you're hungry before you eat.
- Start the day with a nutritious breakfast instead of skipping it. For example, try Greek yogurt or eggs along with fruit and a slice of wholemeal bread.
Method 2 of 12: Taste your food and stop eating as soon as you feel full
Step 1. Chew slowly and enjoy each bite
In this way, the stomach will send the satiety signal to the brain and you can stop eating. Give yourself at least 15-20 minutes for meals, so you don't overindulge too quickly. When you feel full, stop!
You have probably gotten very hungry and eaten as quickly as possible. You will have gorged yourself and then you will have felt so full. By eating slowly, you will prevent this from happening again
Method 3 of 12: Eat lean protein sources and lots of vegetables every day
Step 1. You will get energy from protein and lots of nutrients from fresh produce
These foods are great low calorie options when compared to carbohydrates like pasta and bread. By eating protein sources with every meal, you will keep your appetite in check, while fruits and vegetables contain the vitamins your body needs. The best low calorie options include:
- Turkey, chicken, salmon and eggs
- Plant-based alternatives, such as tofu and soy
- Low-fat dairy products, such as yogurt or milk
- Leafy vegetables, such as spinach, rocket, and kale
- Strawberries, bananas, oranges, pineapples and grapes;
- Carrots, tomatoes, squash, peppers, broccoli and asparagus.
Method 4 of 12: Limit saturated fats, sugars, and processed foods
Step 1. Limit the harmful fats you eat every day to avoid gaining weight
It is true that some fatty acids, such as polyunsaturated ones, have a positive effect on the body, but many others, such as saturated or trans fatty acids, are often found in high-calorie foods and are harmful. Eating them every day makes it harder to stay thin. To avoid gaining weight, eliminate foods such as:
- Donuts and donuts, biscuits, pretzels, muffins, cakes and sweets;
- Red meats, cold cuts, butter and cheeses with a high fat content;
- Fried and pre-cooked foods.
Method 5 of 12: Avoid high-calorie drinks
Step 1. Sugary drinks and alcohol are high in calories, so eliminate them from your diet
It's nice to have a soft drink or juice throughout the day, but the calories they contain build up quickly. By avoiding drinking even one soda or sports drink a day, you can save 150 calories! Drink only water and sugar-free drinks; this is the easiest way to drastically change your diet.
Unsweetened green tea is a great choice; some studies show that it is able to promote weight loss and fat burning
Method 6 of 12: Serve meals on smaller plates to reduce portions
Step 1. With smaller plates, it becomes easier to eat less at each meal
Swap out the large 11-inch plates you use with the 23-cm salad plates, so that you consume fewer calories. Avoid taking a second serving and enjoy the food on your plate.
- Portions in restaurants are usually huge! If you eat away from home, just order an appetizer or share a first course with a friend.
- Avoid bringing trays or bowls full of food to the table, otherwise you will be tempted to keep filling your plate.
Method 7 of 12: Move as often as possible
Step 1. Use every opportunity to get up so you don't sit for long
Think about how long you stay seated over the course of a day: for example, when you work at your desk, when you go to work, or when you use your computer. Try to get up and move every 30 minutes to burn calories. All these little movements make a difference!
- If you usually sit at your desk, switch to an adjustable model that allows you to work standing up. You can also get up and walk when talking on the phone or when watching television.
- Attend meetings as you stroll. Instead of sitting at an office table, arrange an interview on the go.
Method 8 of 12: Exercise when you have free time
Step 1. Do some quick exercises whenever you have a few free minutes
Don't have time to go to the gym? You can increase your activity levels without leaving home! Consider all the dead times of your days and occupy them with simple exercises. Even a few minutes of occasional physical activity can help you not gain weight. You can try the following options:
While you wait for dinner to be ready, do a few squats or planks; when watching TV or listening to a podcast, get up and practice jumping jacks or situps
Method 9 of 12: Aim for 30 minutes of physical activity per day
Step 1. Regular activity helps you stay lean
The good news is that you don't need to engage in extreme exercise to stay fit. If you can't train for 30 consecutive minutes, do what you can; a couple of short runs or some muscle-building exercises will do just fine.
If you can, vary the type of physical activity. This way, you will be less bored and burn calories differently, training all muscle groups
Method 10 of 12: Get 7-9 hours of sleep a night
Step 1. You will feel more rested and have more energy for physical activity
Studies have shown that not getting enough sleep can lead to weight gain. Additionally, this negatively affects the production of hormones that control appetite and hunger, leading you to eat more. To keep your metabolism in check, try to get 7 to 9 hours of sleep every night.
Avoid snacks before bed and try not to eat anything after the last meal of the day
Method 11 of 12: Do stress-reducing activities every day
Step 1. You have a tendency to eat more when you feel stressed, so avoid the problem by engaging in activities that allow you to release tension
Some research shows that stress and anxiety can make you feel more tired, which will cause you to be less active, negatively impacting your metabolism. When you are stressed, instead of eating you can try:
- Learn meditation and awareness techniques;
- Try breathing techniques
- Doing light stretching or yoga
- Get regular massages;
- Learning a new sport or hobby.
Method 12 of 12: Develop a positive mindset about your body
Step 1. Turn negative thoughts about your weight into positive affirmations
It's easy to get obsessed with weight. This can lead to eating disorders, low self-esteem and depression. Instead of devoting time to these thoughts, stop and shift your attention to a feature of your body that you appreciate.
For example, stop worrying about how much you weigh and instead think, "I'm grateful that I have a healthy body and that I'm the right size for me!"
Advice
- Add some spicy foods to your meals to speed up your metabolism with ease. For example, flavor dishes with sriracha, chilli or Tabasco.
- Avoid completely eliminating certain foods from your diet. Instead, limit high-calorie or unhealthy foods so you can still enjoy them once in a while.
- Studies show that probiotics, such as lactobacillus gasseri, can help keep weight under control by blocking fat absorption.
