Secrets of the Naturally Thin
8 Secrets of the Naturally Slim
Provided by Prevention
We all have that one thin friend--one of those skinny women who's never bullied into submission by the bread basket, and when she says "I'll just eat one bite," she does just that. Is she for real?
Turns out, research shows that skinny people simply don't think about food the same way as--well, the rest of us. "Thin people have a relaxed relationship with food," explains David L. Katz, MD, an associate professor adjunct in public health at Yale University. "Those who are overweight, however, tend to be preoccupied by it. They focus on how much or how often they eat, or attach labels like good and bad to certain foods. As a result, mealtime is always on the brain."
Here, weight loss experts explore the mysterious minds of "naturally" slim, and how to eat like skinny women. Learn what they do, what they don't, and how you can act the part.
They Choose Satisfied Over Stuffed
On a fullness scale of 1 to 10, skinny women stop eating at a level of 6 or 7, says Jill Fleming, RD, author of Thin People Don't Clean Their Plates. The rest of us may keep going to an 8 or 10. Why? It may be because you mistakenly equate the sensation of fullness with satisfaction and feel deprived if you stop short, says Fleming. Or you may just be used to finishing what's in front of you, regardless of whether you really need it.
Copy Them:
To eat like skinny women, about halfway through your next meal, put your fork down and, using the 1 to 10 scale, rate your level of fullness. Do it again when you have about five bites left. The goal is to increase your awareness of how satisfied you feel during a meal. (Bonus: It also slows down your eating, which allows the sensation of fullness to settle in.)
They Realize Hunger Isn't An Emergency
Most of us who struggle with extra pounds tend to view hunger as a condition that needs to be cured--and fast, says Judith S. Beck, PhD, author of the new Beck Diet Solution. "If you fear hunger, you might routinely overeat to avoid it," she says. Thin people tolerate it because they know hunger pangs always come and go, buying them some time.
Copy Them:
Pick a busy day to purposely delay lunch by an hour or two. Or try skipping an afternoon snack one day. You'll see that you can still function just fine. Then next time you feel those grumbles, you'll hold off before making a beeline for the fridge.
They Don't Use Food To Cure The Blues
It's not that skinny women are immune to emotional eating, says Kara Gallagher, PhD, a weight loss expert based in Louisville. But they tend to recognize when they're doing it and stop.
Copy Them:
Add the word 'Halt' to your vocabulary, says Gallagher. More than just a command (as in stop eating that entire sleeve of cookies), it's an acronym that stands for Hungry, Angry, Lonely, or Tired--the four most common triggers for emotional eating.
If you're truly hungry, eat a balanced snack, such as a handful of nuts, to tide you over until your next meal. But if you're angry, lonely, or tired, seek an alternative calorie-free solution to your emotional need. Blow off steam by going for a run or just jumping around--the heartbeat boost will help dissipate your anger. Lonely? Call a friend, e-mail your kid, or walk to the park or mall. Being around others will make you feel more connected to your community (even if you don't bump into anyone you know). If you're tired, for heaven's sake, sleep!
They Eat More Fruit
Skinny women, on average, have one more serving of fruit and eat more fiber and less fat per day than overweight people, reports a 2006 study published in the Journal of the American Dietetic Association.
Copy Them
Start tinkering. To eat like skinny women, examine your diet for ways to add whole fruits (not juices) to your meals and snacks. Aim for two or three servings per day. Sprinkle berries in your cereal or on your yogurt. Add sliced pears to your turkey sandwich, or bake an apple for dessert. Keep a bowl of fruit on your kitchen table or desk to motivate you to think fruit first, vending machine never.
They're Creatures Of Habit
Any dietitian will tell you that a varied diet is good--but too much variety can backfire, says Katz, author of The Flavor Point Diet. Studies have shown that too many tastes and textures encourage you to overeat, he explains. "Thin people have what I call a food groove--the majority of their meals consist of well-planned staples," says Beck. "There are a few surprises thrown in, but for the most part, their diets are fairly predictable."
Recent Comments
Lain121 05:24:00 PM Oct 07 2008
I do everything opposite of this article and yet I'm naturally thin I've been a 3/4 petite since my freshman year of high school. I had a baby and bounced right back to my size. And no I don't excise I'm super lazy. I wouldn't recommend anyone copy my habits to lose weight. I don't think I know anyone like this either as all my friends are thin and have similar habits to me.
Sprocketlaunch 01:05:51 AM Sep 07 2008
The most important part of weight loss is to make changes you can live with, for the rest of your life. Start slow, gradually reducing the portion sizes of all the foods you normally eat. Don't starve and don't deprive yourself. Have a scoop of mashed potatoes, have some gravy, have some salad too. People misread their bodies. Eat slow, and don't stop when you feel "full" stop when you're not hungry anymore. Your body will thank you. Lots of water, and try to make a healthy change in activity levels too. Add one thing that REALLY uses your body. It takes about a year this way, to lose any substantial weight, but the weight stays off, and you develop thin, but healthy, habits. You'll have more energy too. Good luck all of you. I was about forty lbs overweight and have been a fit and strong size 5 for 7 years, by controlling the AMOUNT of what I ate, instead of avoiding foods I love.
Mmambler 10:30:02 PM Sep 06 2008
I am not naturally thin, by any means. I have been as heavy as 204 (I'm 5'6"), but I am a size 8 now and have been for years.A couple things helped me immensely: A book, 4 blood types, 4 diets. Not really a "diet" book, but more a scientific analysis of blood type and the way it affects us: diet, diseases, and exercise. It answered my question about why some do well on atkins or with yoga, and others don't.The other thing is exercise and learning to stop listening to the inner voice of my Mother, saying "Clean your plate." When I feel full, I stop eating, even in expensive restaurants. I turned the "guilt factor" off. I know how it is to be heavy.... and it is painful, physically and emotionally.Seriously, you should check out the book. Read it, began eating to "my type" and lost 40 pounds that seemingly melted away. If you don't know your blood type, an efficient way (and free) to find out is by donating blood. Not only will you help save a life, you will be informed of you
Jes4astar 10:11:40 PM Sep 06 2008
Get a part time job i retail. You will e more active with less time 2 B bored and eat. And, you will make a great discount on your new smaller clothes.
Arizona9091 08:37:25 PM Sep 06 2008
I found this information to be completely misleading. The reason why women who are "naturally thin" can be so thin is because they are thin by nature. You can not copy the "diet" regimen of a naturally thin person because there is none. The reason why some women stay so slim is because food does not "cure" the condition of being naturally thin. I have been naturally thin all of my life and I find that when I speak to other naturally thin people, we all say the same thing...we eat and eat and eat and still can't gain weight. Therefore food does not cure natural thinness. There are other types of thinness that food can fix and by fix I mean weight gain-eating disorders and recovery from other physical illnesses. However "naturally thin" women don't "try" to be" thin". We are who we are and weigh what we weigh because that's how it is. So for anyone "trying" to be "naturally thin", it's a waste of your time. Try to be healthy instead.
Kekjillian 03:57:31 PM Sep 06 2008
PS: That model on the first page of this article has a great body...she looks all natural, small, no implants...but she looks fabulous.
Madjoe1981 02:38:30 AM Sep 04 2008
I lost 80 pounds in 6 months thanks to the atkins diet. Nothing else would work for me, but this did it. I'm happier and healthy...Plus i look good.
BLB1230 07:37:36 PM Sep 02 2008
I have lost 55 pounds and 35 inches in 4 months. I feel great, look great, and now have energy to do things with my kids. I started on a 10-day program and lost 7 pounds and 17.5 inches. You can actually take a look at the website that has this 10-day program on it. It is www.firstfitness.com/bridgitte. I have gone from a size 24/26 to a size 14/16. It has not only changed my life but has changed my daughters, my mom, and my sister in law.
NPrice1984 05:07:09 PM Sep 02 2008
I lost 30 pounds in a period of 6 months with no exercise. I just simply changed my diet (mainly cutting out all bread and soda, and stopped eating really late at night). 8 months later the weight is still off. I gained 5 pounds of muscle and I feel really good.
RobyBennett15 02:56:35 PM Sep 02 2008
i need to loose weight i loss 5 pounds in 2days and i still need to loose some more weight
