In this article:
- People who lose weight, keep it off, or maintain a healthy weight often have certain behaviors in common.
- Self-monitoring such as weighing, logging food, and logging activity can help with weight control.
- Eat healthier, be active, get more sleep, and manage stress to be like a skinny person.
- Lark supports logging and healthy behaviors as part of its judgement-free weight loss program.
Do you wonder how skinny people stay skinny? Some of them are lucky. But most of them have “skinny” behaviors. They make regular choices that keep the pounds off.
We say the following 10 habits are for “skinny people” because of at least one of these.
- They are linked to greater weight loss.
- They are linked to lower body weight or BMI.
- They are linked to less weight regain after weight loss.
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Which of these might you do?
1. Weigh Yourself Often
Frequent weighing is linked to weight loss and preventing weight regain. Weekly weigh-ins may be okay for monitoring. But daily weigh-ins can have benefits. A study in Western Journal of Nursing Research says daily weighing increases motivation. It can help with a healthy routine and keep you on track.
2. Stay Physically Active
Exercise burns calories. That increases weight loss and reduces weight regain. It also has these benefits.
- Increases focus
- Improves mood
- Improves sleep
- Increases body awareness
These changes can help you make better eating and sleep decisions. The result can be a lower body weight. Log your physical activity in Lark to see how you are doing!
3. Drink Water
Drink more water and lose more weight. That was the result of a review article in Nutricion Hospitalaria. These are some strategies.
- Drink extra water before each meal.
- Set a timer and drink a cup every hour.
- Keep a full water bottle on your desk.
4. Have Less Added Sugar
Added sugars pack calories. They do not make you feel full. And they can increase sugar cravings. Cutting back is a no-brainer for weight loss. And the biggest source of added sugars? Sugar-sweetened beverages. These include soft drinks, juice drinks, and sports drinks. These are other top sources of added sugars, according to the Dietary Guidelines.
- Desserts and sweet snacks, such as cake, cookies, and pie
- Candy and sugar
- Breakfast cereal and bars
- Sweetened yogurt
- Coffee and tea
Do you want a two-fer for weight loss? Add water and take out a sugary beverage!
5. Plan Ahead
What do you do when you are hungry? Most people eat what is closest or easiest. That may mean chips and cookies from a vending machine. Or a meal bar from a convenience store. Or fast food such as pizza or a burger and fries.
Instead, keep healthy foods around. They need to be ready to eat and close at hand. These are some examples of foods that are ready to eat or easy to prepare.
- Hard-boiled eggs
- Fresh fruit
- Baby carrots, grape tomatoes, celery sticks, cucumber sticks.
- Low-fat string cheese sticks
- Canned or pouch tuna
- Plain instant oatmeal
- Plain yogurt and low-fat cottage cheese
6. Enjoy Your Food
Is that so hard? Savor your food. Notice its tastes and textures. Chew it slowly. And, eat less. A study in Behaviour Research and Therapy asked about the effects of eating mindfully. People who did ate less of each test food. It is a double win: more weight loss and more pleasure!
7. Have Treats
This one is not so hard either! A regular treat gives you something to look forward to. And that can be enough to be “good” with your diet the rest of the time. Once or twice a week, you might have a favorite junk food or a cheat meal. Or you can consider a meal with friends or at a party your treat.
The study in Behaviour Research and Therapy also checked the effects of mindful eating on junk food. It found the same results. Eating mindfully led to eating fewer calories. So, when you do have junk food, enjoy it.
8. Go to Bed Earlier
People who go to bed earlier are less likely to be obese. A study in JAMA Network Open found that going to bed after 10:00 p.m. was a risk factor for obesity. An early bedtime can also help you sleep enough. That helps with weight control by lowering hunger and normalizing hormones.
Do you always seem to go to bed late? Try this. Set a timer for 30 minutes before your goal bedtime. At that time, turn off your phone or other device. For the next 30 minutes, do a routine such as brushing teeth, stretching, and reading a magazine. Then go to bed!
9. Log Your Food
An Obesity Expert Panel of the National Institutes of Health (NIH) suggests logging your meals to drop pounds. Why?
- It makes you more aware of what you eat.
- It tells your brain that you want to lose weight.
- It encourages smaller portions and healthier foods.
Lark’s food logging feature is easy to use. Plus it gives feedback on what you eat. That way, you can make better choices all the time.
10. Stay Full
Less-processed foods tend to be more filling. They can stave off hunger for longer. And they can reduce cravings for high-calorie, low-nutrient foods that contribute to weight gain. Load up on fiber and protein with some healthy fat.
11. Cook for Yourself
Fast food consumption is linked to obesity. Eating foods prepared at home is often healthier. You do not need to be a chef to cook at home. Consider these swaps. They are super easy for even non-chefs!
|Instead of…in a Fast Food Restaurant,||Try…at Home|
Breakfast sandwich with egg, cheese, and bacon on croissant, biscuit, or bagel
Whole-grain English muffin with peanut butter and berries.
Pancakes, eggs, and hash browns
Whole-grain cereal with plain yogurt and fruit
Burger and fries
Veggie burger patty on whole-grain bun with lettuce and tomato, plus baby carrots
Cold cut sandwich and chips
Tuna pouch on whole-grain bread with grape tomatoes and an apple
Fried chicken, biscuit, and mashed potatoes
Rotisserie chicken, bagged salad with low-fat vinaigrette dressing, and whole-wheat bread
Beef, bean, and rice burrito
Whole-grain taco shell or small high-fiber tortilla with fat-free refried beans, shredded lettuce, tomato, salsa, and cheese
Fried fish or crispy chicken sandwich with chips
Pouch of tuna and lettuce and tomato on whole-grain bread (or a toasted whole-grain hamburger bun) with a medium apple
12. Manage Stress
Chronic stress increases levels of a hormone called cortisol. It can increase fat storage. It may raise blood sugar levels and risk for heart disease. Research in Biological Psychiatry found that it slows metabolism so you burn fewer calories.
Everyone has stress. These are some common sources.
- Health concerns
- Job insecurity or pressure
- Financial worries
- Changes in relationships
Managing stress lowers negative effects. Lark offers stress management techniques that are simple to do.
Losing weight can lower your risk for developing type 2 diabetes, and that’s not all. When you lose a few extra pounds, energy levels can increase, cholesterol and blood pressure can improve, and clothes fit better. Best of all is that Lark makes weight loss simple!
Lark doesn’t just know which choices can lead to weight loss. Lark coaches you on how to make good choices that can become habits. With small changes that fit right into your lifestyle, you can drop pounds and lower your risk for type 2 diabetes. Your personal coach is available 24/7 through your smartphone so you can get expert tips, track meals, physical activity, and weight loss.
The entire program may be available at no cost to you if your health insurer covers it. Click here to find out if you may be eligible for Lark! You could be minutes away from taking the first steps to hitting your weight loss goals and improving health.
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