8 Things Lean, Healthy People Do Differently
With more and more scientific evidence confirming the health dangers of obesity, weight loss has become the target of many healthcare programmes. There are ‘fun runs’, sports fests, and all sorts of strategies to help people shed some pounds. Even the health industry is bombarded with products claiming to help people burn fats fast. But really, what is the secret to a lean and healthy body? How do some people manage to maintain a fit and sexy figure without going for extreme measures?
Well, unfortunately, truly fit people don’t have secrets. What keeps them lean are their daily habits and choices. If you want to shed some pounds without having to engage into crash diets, take pills whatsoever; consider incorporating the following things that lean people do differently:
They don’t deprive themselves of their favourite ‘fatty foods’.
Once you decide to lose weight, you may tell yourself “I’ll never eat burgers and fries again!” But if you tell yourself you can’t eat a particular food, suddenly it becomes impossible not to think about it. Lean, healthy people don’t abstain from their favourite ‘fatty’ treats. However, they observe portion control. Even if you are eating only fruits and vegetables all day, you are not going to lose weight if your total calorie use does not exceed your calorie intake. It’s okay to indulge, as long as you don’t make it your daily habit. Want ice cream? Go for one scoop. Top it with fresh fruits and nuts so you feel full easily without having to get another scoop.
They eat mindfully.
According to Harvard Health Publications, mindfulness, when applied to eating, is noticing the colours, smells, flavours, and textures of your food; chewing slowly; getting rid of distractions like TV or reading; and learning to cope with guilt and anxiety about food. It takes about 20 minutes for the brain to register satiety. That means if you eat quicker than you should, you end up consuming more before you realise you are already full. Psychologist Jean Kristeller at Indiana State University and colleagues at Duke University conducted an NIH-funded study of mindful eating techniques for the treatment of binge eating. They found that participants who went through mindfulness-based therapy seemed to help people enjoy their food more and have less sense of struggle about controlling their eating. Those who meditated more (both at mealtimes and throughout the day) got more out of the programme.
They stock up on healthy foods.
When your fridge has nothing but some fresh fruits and vegetables, whole grains, and low-fat milk, you have no choice but prepare healthy meals, even if you are craving for some fatty, calorie-dense snack. Lean people make wise dietary choices. They don’t allow unhealthy foods in their home, so they are more likely to stick to healthy food options. Instead of junk foods, they stock up on nuts like almonds, pistachios, and pecans so they’ve got something to much on whenever they feel like snacking.
They keep a food journal.
Write down everything you eat for every day, for the whole week so you know how good your food choices are. Lean people keep track of everything they eat or drink because they understand that it affects their body in one way or another.
They measure their progress
Lean, healthy people love measuring their progress, but they don’t become slaves to the scale. It is important that you know your starting point so you can craft an effective plan to hit your weight loss goals easily. Fit people weigh themselves once or twice a week, and measure their waist, hips and thighs with a tape measure. Some even make use of an online app or tracking device.
They seek help and support.
Losing weight gets more effective when you have the support from other people, especially from your friends and family members. One study published in the American Journal of Preventive Medicine found that, over six months, participants who attended 20 weekly group sessions "achieved clinically significant short-term weight loss. Find a workout buddy. It makes exercising more fun and less tiring!
They get enough sleep.
Research shows that lack of sleep makes people eat more and gain weight. A study by University of California, Berkeley found that depriving people of sleep for even just one night may create pronounced changes in the way their brains respond to high-calorie junk foods. Researchers observed that on days when the subjects had not had proper sleep, fattening foods like potato chips and sweets stimulated stronger responses in a part of the brain that helps govern the motivation to eat. But at the same time, the subjects experienced a sharp reduction in activity in the frontal cortex, a higher-level part of the brain where consequences are weighed and rational decisions are made.
They work out to be healthy, not just to lose weight.
Lean people are able to make exercise a part of their daily routine because they don’t look at it as an obligation or a ‘must-do’, rather a habit that keeps their body strong. If your primary motivation for exercising is to lose weight, you are less likely to succeed. You may simply find yourself exhausted and hopeless especially if you don’t see any changes on the weighing scale. But if you exercise to be healthy, you easily notice its short-term and long-term benefits, such as higher energy levels, better mood, stronger muscles, and so on.
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