10 habits of naturally skinny people you should steal

If you want to have a slim body does this mean that you are doomed to keep to a diet and to sweat in the gym for all eternity? It's obvious, that when you're aimed at losing extra pounds quickly, you have to work hard. But diet and workout plans are not the only means to achieve the desired result. Experts recommend to contract useful dietary habits that are proven to be no less effective by numerous scientific researches. Moreover, to maintain a healthy weight after dieting and exercising at the gym, you just need to be aware of these habits. Thanks to them, some lucky people don't suffer from excess weight at all always staying skinny and fit. Therefore, it makes sense for you to borrow some healthy eating habits from naturally slim people.

Forget about late dinners

Nutritionists harp on about overeating at bedtime and scientists from the Northwestern University strongly agree with themi. Recently, they proved once again - people who regularly eat after 8 pm are more likely to gain extra pounds. If you acquire the habit of dining three hours before you going to bed, you'll allow the body to burn fat instead of depositing it.

It's really time to have breakfast

Do you know that by giving up breakfast you increase the risk of obesity by four and a half times ? American Journal of Epidemiology states that hearty breakfast starts metabolism and guarantees that during a day you won't eat more than you need. However, to achieve the desired effect you should choose right products for healthy breakfast – protein and fiber in particular.

Plan routine meal

As it was proven at the University of Buffalo, routine food makes us get a bellyful sooner than a new meal. The researchers found that people, who ate a certain product every day, consumed fewer calories than those, who had a new meal every time. The idea is that you need to plan your daily diet giving preference to usual food rather than to think of a new meal every day.

What about a snack?

There are good snacks and there are bad snacks – this was proven in a study published by Nutrition Journaliv. It turned out that if you eat low-sugar, high-protein food between main meals, you won't gain pounds but rather lose them. Regular healthy snacks help to keep a stable blood sugar level and protect you from hunger attacks. Here's a tip: nuts are perfect for a good snack.

Ignore leftovers

Stop feeling guilty about leftovers you throw in the garbage can. You don't have to eat up to the last crumb. This is a really bad habit leading to gaining pounds – and skinny people don't have it. They eat as much as they need to satisfy hunger, ignoring remnants of food without any regret.

Dining out

Can you resist the temptation to order combos? There is a good reason to think about this! The Journal of Public Policy & Marketing revealed a consistent pattern: those people who order combos get more calories trying to eat all the food ordered regardless of whether they are hungry or notv. Be smart and order a la carte avoiding both spending extra money and taking extra calories.

Give preference to whole grains

Whole grain products contain plenty of fiber which both normalizes digestion and provides satiety for a long time. The American Journal of Clinical Nutrition brought out the results of a study comparing weight loss effects in the people who consume whole grain foods and in those participants who don't. As you may guess, the whole grains users achieved more impressive results in losing weight.

Eat and only eat

Most people manage to make a dozen of actions during a meal starting with watching the news on TV and ending with driving. Do you understand that acting like this you can't focus on the process of eating and can't realize when you're full? Try to grow into a habit to eat without distractions and haste, chewing thoroughly and sticking to the smell and taste of food. Thus, you'll be able to consume fewer calories and to lose weight while enjoying food.

Protein is your choice

Nutrition and Metabolism conducted a study among obese people inviting the participants to increase the amount of protein up to 30% of the daily consumed food. After 3 months of the dieting they lost about 11 pounds while taking 450 fewer calories during a day. You should get into the habit of eating protein with every meal because it promotes a sense of fullness and stimulates metabolism. Surely, the preference should be given to lean protein products.

Let healthy food be available

Did you eat potato chips once again just because you were hungry and only chips were within reach? No more excuses! Make useful products more available for yourself. Let washed fruit and vegetables be on hand at home and at work. Take a packet of nuts with you when you go for a walk – then you won't be seduced by a cheeseburger if you feel hungry.

Sources:
http://www.northwestern.edu/newscenter/stories/2009/09/turek.html
http://www.nbcnews.com/id/41721690/ns/health-diet_and_nutrition/t/ways-max-your-metabolism/#.VhWSf5RMNyU
http://www.buffalo.edu/news/ub-in-the-news/2011/07/12741.html
http://www.nutritionj.com/content/13/1/97
http://www.fuqua.duke.edu/documents/news/Value_Meals_Research.pdf
http://ajcn.nutrition.org/content/87/1/79.abstract
http://www.nutritionandmetabolism.com/content/11/1/53