30 Lifestyle Choices of Slim Individuals that Contribute to their Health and Lean Physique

It often appears as though the world is full of slim individuals who can eat as they please and maintain their weight, while others struggle with weight loss and seem to gain weight by merely looking at food. However, the truth is that many slim people have ingrained habits that they have integrated into their lifestyle. Weight loss is largely about lifestyle changes, and these habits can make a significant difference. Here, we delve into 30 common habits of slim people that contribute to their health and lean physique.

Understanding the Importance of Weight Loss and a Healthy BMI:

Weight loss isn’t about striving for a specific body image or aiming to be a size zero, it’s about safeguarding your body from metabolic and lifestyle diseases such as type 2 diabetes, cardiovascular diseases, strokes, and inflammation which can lead to various serious health issues. Here are some reasons why you should aim to lose weight if your BMI (body mass index) is high:

• To protect your body from conditions like type 2 diabetes, stroke, heart disease.
• To enhance self-confidence.
• To increase your activity level.
• To boost your mood.

Exploring the 30 Common Habits of Slim People that Promote Health:

Mindful Eating

Slim individuals don’t rush their meals. Instead, they take the time to chew their food slowly and savor every bite. Studies have shown that people with lean physiques often eat at a slower pace, and by the third bite, they frequently feel full. Chewing slowly allows your body to signal your brain that you’re full in a timely manner, avoiding overeating and excess calorie intake.

Good Sleep Hygiene

People with lean bodies rarely struggle with sleeplessness or difficulty falling asleep. Various factors can contribute to poor sleep such as stress, aging, hormonal changes, excessive screen time, or late-night streaming sessions. Slim people often adhere to a strict sleep schedule, limit late-night screen use, and ensure they finish their meals at least two hours before bedtime.

Early Dinner

 There is a common notion that eating dinner late can lead to unwanted weight gain. Slim individuals often have their dinner by 7 pm, and their meals are typically light, low in carbs, and nutritionally rich.

No Deprivation, Just Healthy Eating

Slim people don’t starve themselves or resort to crash diets. Instead, they focus on sustainable, healthy eating habits. Following balanced diet programs can lead to long-term success in maintaining a healthy weight and lifestyle.

Avoiding Trans-fats

Trans fats, produced through the hydrogenation of vegetable oils, are artificially created to enhance the oil’s shelf life, solidify it, and make it more suitable for frying. While this makes the oil more appetizing and inexpensive, it is harmful to human health due to its high content of LDL (bad cholesterol). This can increase the risk of developing severe conditions such as type 2 diabetes, stroke, and heart disease. Consequently, slim individuals avoid foods containing trans fats.

Portion Control

 Observations show that lean individuals often control their portion sizes, frequently eating from a bowl rather than a plate to limit calorie intake. Using smaller plates or bowls results in smaller food portions and prevents overeating. Research also shows that the brain feels more satisfied when eating from a bowl rather than a plate, creating the impression of having eaten more.

No Binge Eating

 While many people are prone to overeating, or “binge eating,” slim individuals usually stop after one slice of pizza or one piece of cake. They are disciplined enough to decline more.

Eating Only When Hungry

 Slim people typically only eat when they are genuinely hungry.

High NEAT Levels

 Non-Exercise Activity Thermogenesis (NEAT) is the energy used for everything we do in our daily life, excluding sleep and exercise. Activities such as using the stairs instead of the elevator, squatting to lift something, or walking while talking on the phone contribute to NEAT. These activities help burn calories, which, although small in isolation, add up to a significant amount over time. Slim individuals typically have high NEAT levels because they prefer to be active and on their feet throughout the day.

Favoring Natural Sugars

 When it comes to satisfying a sweet tooth, slim people often opt for healthier choices such as fresh fruits, banana oats smoothies, dark chocolate, or natural sweeteners. They generally avoid candies and sweets.

Positive Body Image

Slim individuals typically have a positive body image and are confident about their appearance. They do not obsess over perceived flaws.

Checking Ingredient Lists

 It is a common habit among slim people to read the ingredient list on every food package. This allows them to avoid trans-fat, added sugars, and high salt content. Even “sugar-free” and “low-fat” items are scrutinized, as these often contain trans-fat and artificial sweeteners to compensate for the lack of taste.

Balanced Diet

 They ensure that their daily meals include one portion of protein, one portion of vegetables, and at least one fruit.

Apple Snacking

Apples are their go-to snack. This is not just because an apple a day keeps the doctor away, but also because apples are packed with fiber, vitamins, and minerals.

Avoid Emotional Eating

They perceive food as a source of nourishment rather than a means to deal with stress or emotions. Instead of resorting to comfort eating, they engage in various hobbies to relieve stress.

Preference for Home-cooked Food

 They prefer homemade meals because they can control the amount of oil and salt used. They tend to dine out less frequently.

Cheat Meal, Not Cheat Day

 Instead of dedicating an entire day to indulging in unhealthy foods, they limit themselves to a single cheat meal per week. This helps to prevent undoing the hard work of eating clean throughout the week.

Hydration Awareness

They understand that feelings of hunger are often signs of dehydration. They make sure to drink at least 10 glasses of water daily, especially during the summer.

Enjoying Healthy Fats

 Rather than adopting a low-fat or fat-free diet, they incorporate healthy fats from sources like almonds, ghee, butter, and avocado into their meals.

Non-Seed Cooking Oils

They often choose non-seed oils such as coconut oil for cooking as seed oils can cause inflammation in the body and hinder weight loss.

Consuming Metabolism-Boosting Foods

 They often incorporate foods that boost metabolism into their diet, promoting calorie burning and weight loss.

Yoga Practitioners

 Many slim people practice yoga. Not only does it help with relaxation and stress reduction, but it also aids weight loss and body toning. Celebrities like Kareena Kapoor and Malaika Arora swear by the benefits of yoga.

High Fiber Diet

 They consume a diet high in soluble fiber. This type of fiber, when mixed with water, forms a gel-like substance that slows the release of digested food into the gut. The soluble fiber also nourishes the friendly bacteria in our gut, which aids in better nutrient absorption. This fermentation process releases short-chain fatty acids that can reduce belly fat. Additionally, fiber helps control appetite by regulating the production of the hunger hormone “ghrelin” and slowing the movement of food through the gut. Since fiber has a low glycemic index, it doesn’t spike insulin levels, reducing the chance of extra calories being stored as body fat.

Regular Probiotic Consumption

 They frequently consume probiotics through natural foods. Probiotics are beneficial bacteria that reside in our intestines. These bacteria extract nutrients from digested food and help maintain a balanced microbial ecosystem in our gut. Disruption in this balance, or “dysbiosis,” is linked to weight gain and obesity. Consuming probiotic-rich food can support a healthy gut and contribute to weight loss.

Whole Grains Preference

They consume whole grains and avoid refined, “white” foods. Whole grains are rich in fiber which aids in maintaining a healthy weight, while white flour and refined sugars are rarely found in their kitchens.

Stairs Over Elevators

They often choose to take the stairs instead of waiting for the elevator. This simple activity helps increase their physical activity level.

Moderate Coffee Consumption

They appreciate the metabolic boost that caffeine in coffee provides, but limit their intake to avoid overdosing. Typically, they prefer black coffee and limit consumption to two cups a day.

Natural Calcium Sources

 They fulfill their calcium needs through natural food sources. Adequate calcium intake is vital as a deficiency can hinder weight loss.

Leftovers for Next Day

They don’t feel compelled to finish all cooked food in one meal. If there’s leftover food, they save it for the next day, preventing overeating.

Emphasis on Strength Training

They focus more on strength training during workouts and spend less time on the treadmill. Strength training or functional exercises are known to burn more calories compared to conventional cardio exercises.

Bonus Tip

They often drink water boiled with cumin and jeera (cumin seeds) on an empty stomach in the morning to boost weight loss.

If you know of any other habits that help skinny and fit people maintain their weight, please share them in the comments below.