According to a report, the average American wishes they weighed 15 lbs lighter. And while losing 15 lbs typically won’t make one skinny, it’s important to note you shouldn’t actually aim for that anyway. Medically speaking, you should aim for your healthy weight for your body type, and mentally speaking, you should love yourself and not define your value by your weight.
Whether you just want to lose a few lbs if you’re slightly over your healthy weight, or if you’re at the beginning of your weight loss journey and aiming for it, here’s “the skinny” on how to reach it—the secrets (read: simple habits) of women who stay their ideal weight.
1. They Eat What They Want
People who are slim don’t see certain foods as “bad” or “off-limits”. Creating an off-limits list increases the likelihood that you’ll want it more. So you shouldn’t ban your favorite foods entirely but eat them in moderation.
Eating at home is a brilliant way to shave off, on average, 200 calories per meal a 2016 study from the European Journal of Clinical Nutrition suggests. You eat more when you eat out.
3. They Eat an Early Dinner
Eating right before bedtime is an unhealthy habit that many people fall into. Studies aren’t conclusive about eating later = more weight gain. What’s really more likely is that, eating more = more weight gain. According to studies, we tend to eat more in the evening because we’re usually unwinding and more relaxed.
4. They Weigh Themselves Weekly
While checking in with the scale daily might be tempting, it’s better to do it weekly since your weight fluctuates daily. If you see yourself starting to gain weight over the course of weeks, adjust your diet and exercise appropriately.
5. They Pass on the Supersize
Prioritize your health over getting a bargain. Just say no to those family-sized potato chips or large, wallet-friendly meals when eating out (you shouldn’t be eating out too much anyway! See tip 2.)
6. They Eat Until They’re No Longer Hungry
Learning to recognize when you’re no longer hungry is an important habit to develop. This is especially hard for people who have a sweet tooth and crave sugar after a meal. Just think to yourself “I’ll have a dessert in 1 hour”. By the time 1 hour comes, you probably won’t be hungry anyway.
7. They Typically Eat Breakfast
As studies suggest, breakfast eaters tend to have healthier habits than those who skip breakfast. Skipping breakfast also can lead to overeating. While breakfast may not be as critical as is commonly thought, still try and eat a high-protein breakfast to help you stay full longer.
8. They Exercise Frequently
Fairly frequent workouts help slim people stay slim as well as releasing feel-good endorphins that enhance one’s wellbeing. Around 30 minutes of aerobic exercise 3-times per week is generally recommended for weight loss. Exercise is an especially important step for those combatting obesity.
9. They Snack on Fewer Calories
If you need to snack, be intentional about it. Slim people are intentional about the snacks they consume so as to keep track of their calorie intake. If you don’t want to prepare your snacks, then try buying the under 100 calorie snack bags.
10. They Chew More
I’m sure you remember your parents telling you to chew your food and they were right. People who chew their food up to 30 chews per bite have better control over their portions because eating slower may help you feel full faster.
11. They Have a Regular Bedtime
Poor sleep has consistently been linked with weight gain and stress. Stress can lower your metabolism. Having a regular bedtime helps promote better sleep that, in turn, helps you maintain a healthier weight.
12. They’re Sometimes Known for Eating Less Meat
Typically, most people will lose weight if they stop eating meat. In fact, according to Psychology Today, most people can expect to lose between 5 and 10 lbs by not eating meat.
Losing weight isn’t the easiest task in the world, but when you take on some simple and healthy habits, you’ll start to see results so much sooner. And while aiming to be your healthy weight is medically advised, we shouldn’t conflate our weight with our value. So give these weight loss tips a try and let me know how you get on!
And lastly, if you’re not a fan of BMI (Body Mass Index), we have other calculators you can use to discover your healthy weight, such as our BAI (Body Adiposity Index) Calculator here.