To successfully lose weight or maintain your ideal weight, you should consider following a lifestyle that will support your goals. Copying the way your slim friends or family members eat can help you lose weight and stay slim. Research shows that people who are naturally slim or who manage to maintain their weight are people who follow a certain way of eating. In addition, people who are slimmer will also see food in a different light. This helps them eat less food compared to people who struggle to lose weight. Whether you want to lose weight, maintain or improve your general health, following the diet of a slim person will help you lose a few pounds.
Step
Part 1 of 2: Doing the Same Eating Habits as Slim People
Step 1. Eat with feeling
When it's time to eat, make sure you're away from distractions. Research shows that people who are distracted while eating are less satisfied and will eat more food than people who eat wholeheartedly. People of ideal weight enjoy their meals and snacks very much and have less distraction while eating.
- Focus on every bite you take: How does it taste? How's the texture? Is the food hot or cold?
- Make sure you chew the food finely before swallowing it. Try lowering your cutlery after feeding and chewing 20-30 times in each bite.
Step 2. Stop eating when you are satisfied, not full
Don't eat large meals or until you're full; instead, listen to what your body is telling you about the amount of food you can eat. This ability may come naturally to some people, but for others it requires practice and concentration.
- Quitting when you are satisfied can be difficult. It's easy to eat until you feel "full" or bloated. However, if you eat with your heart and pay attention to your food, your body will tell you when you are satisfied.
- Satisfaction will feel different for everyone. The usual signs are: loss of appetite, feeling that you won't feel hungry again for 3-4 hours, or disinterest in food. You will feel that there is food in your stomach. Often, this satisfaction is not accompanied by feelings.
- If you feel full, you may be eating too much. Fullness can feel like: your stomach is stretched, distended, or uncomfortable. When you feel full, you will think "I think I ate too much".
Step 3. Pay attention to emotional eating habits
Another habit of slim people is that they usually don't eat often when they are emotional. People who have trouble managing their weight may be struggling with stress or other emotions and taking it out on food.
- Think of some activities that can help you reduce stress and calm yourself down. Examples of these activities include: listening to music, taking a warm bath, reading a book, or going for a walk.
- Journaling can also help regulate emotional eating habits. Set aside time to write down your thoughts and feelings in a journal several times a week.
- If emotional eating is something you're struggling with, try contacting a counselor or behavioral therapist for additional support.
Step 4. Don't skip meals
By having an eating schedule, it will be easier for your body to follow your meal plan. Eating three meals a day with one or two healthy snacks can help regulate your diet and keep you from craving snacks throughout the day. Eating food to maintain an ideal body weight does not mean eating smaller portions or skipping meals. You must eat regularly and healthily so that you can maintain your ideal body weight and metabolism.
- Always breakfast. You might think that skipping meals will make you slimmer, but often the opposite is true.
- Also, skipping meals will slow down your metabolism, so you'll store more calories because your body is in "starvation mode." If you eat breakfast, you will boost your metabolism and will eat smaller portions throughout the day.
- For snacks, you should choose foods that are high in protein (such as boiled eggs and apples) to maintain your energy.
Step 5. Exercise regularly
Exercising is not eating, but exercise is closely related to eating food, especially if you are trying to eat like a slim person. Exercising will keep your appetite under control and will help you get rid of the extra calories you consume.
- Research shows that people who are slim and who can maintain their weight will move more than those who are not.
- It can be any activity you enjoy: walking for 30 minutes, jogging, practicing yoga or dancing, practicing martial arts, and so on.
- Also try to include other daily activities. These are activities you do every day--walking from home to the car and vice versa, using the stairs at work, or trimming the grass in the park. Add up how much you move and walk throughout the day to help increase calorie burn.
- The most important thing is to exercise often. Once you make exercise a daily routine, it will combine with a healthy diet to maintain your health and help you lose unwanted weight.
Part 2 of 2: Eating the Same Food as Slim People
Step 1. Eat enough protein
Protein will maintain body tissues, internal organs, muscles, immune system, and hormones. Slim people naturally consume enough protein each day to help maintain their satisfaction with food throughout the day.
- Try to eat more lean meats than fatty meats because there are fewer calories in fat-free protein.
- Sources of lean protein are fish, meat, poultry, eggs, and low-fat dairy products. You can also get plant protein from soybeans, nuts, seeds, legumes, and whole grains.
- Protein can satisfy hunger and make you feel more satisfied for a longer time than other foods. Protein can also help control appetite and calorie intake.
- The way to calculate how much protein you should include in your diet is 0.8 grams per kilogram of body weight. In general it is about 46 grams daily for women and 56 grams for men. However, this number will differ depending on age, gender, weight, and activity level.
Step 2. Eat more vegetables and fruits
At a minimum, you need at least 5 to 9 servings of fruits and vegetables every day. People who can maintain their weight easily will include lots of fruits and vegetables in their diet.
- Vegetables should be more than fruit. This helps you get the nutrients you need to be healthy with fewer calories.
- Fruits and vegetables are foods that are often chosen by slim people. These foods are high in vitamins, minerals, antioxidants and fiber. These ingredients make meals and snacks richer and more satisfying.
- Choose whole fruits and vegetables over juices. Juices do not contain the healthful fiber found in whole fruits and vegetables.
Step 3. Include daily grains
Many people who are on a diet will limit or reduce their intake of carbohydrates, especially those made from whole grains. However, people who do not have problems with their weight will add wheat to their diet every day. However, their choice is whole grains that are healthy and rich in nutrients.
- Wheat is a food group that provides vitamins, minerals and fiber for the body. In general, include five to six ounces of oats each day. This amount will vary depending on your age, gender or activity.
- One ounce of oats means: a slice of bread, English muffin, or cup of brown rice or pasta.
- It is also recommended to replace half of your wheat consumption with whole grains. Whole grains are higher in fiber and other nutrients than refined grains.
Step 4. Eat healthy fats every day
People who can maintain their ideal weight will easily include healthy fat sources in their diet. This type of fat will help the cardiovascular system and keep you feeling satisfied longer.
- Get Omega-3 content every day. This content can be obtained from fatty fish such as salmon, trout, catfish, and mackerel, as well as from flaxseed and walnuts. It is recommended to include at least two servings of fatty fish each week.
- You also need unsaturated fatty acids like those in olives, avocados, hazelnuts, Brazil nuts, cashews, sesame seeds, pumpkin seeds, and olive oil.
- While you need certain fats in your diet, there are other types of fat that should be avoided as much as possible. Trans fats and saturated fats are categorized as the least healthy and should be limited. This content can be found in fatty meats, fried foods, and processed meats.
Step 5. Eat snacks in moderation
Eating like a slim person doesn't mean thinking too much about calories or never eating your favorite foods. People who are not worried about their weight will eat healthy foods and snack on occasional snacks.
- Don't avoid certain foods you like. If you do, you will start to obsess over it and will want it more often.
- By eating your favorite foods wholeheartedly, you'll realize that you really enjoyed them and won't want them anymore.
- If you eat foods that are high in calories (such as eating out or eating large portions of dessert), don't worry. Try to balance it out by eating fewer meals during the day and going to the gym more often.
Tips
- Try to avoid big meals before bed. Instead, eat smaller meals at least an hour before bedtime, so you'll wake up hungry for breakfast the next morning, and you won't overeat at lunchtime.
- Consult a doctor. This advice may not be suitable for everyone.
- Don't miss meals!
- The overall goal is to eat a balanced diet filled with whole grains, fruits, vegetables, healthy fats, and lean protein.
- Be careful and make sure you get enough nutrients and calories. Anorexia is a serious disease and you shouldn't risk your health just to be slim.
