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We all know that guy or girl who never seems to gain weight, and it can honestly be frustrating at times. So what is it that they do that we don’t? Here are 10 habits of people who always stay their healthy weight.
1. They’re Skeptical About “Moderation”
The issue with eating food in “moderation” is that moderation means something different to each person. This was the topic of a 2016 joint study by Georgia & Duke University that found that dieting tips suggesting moderation are unlikely to be effective messages for helping people maintain or lose weight.
Don’t let moderation become your excuse.
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2. They Understand Good vs. Bad Weight
People who exercise can sometimes be alarmed to find they’re gaining weight. But not all weight gain is bad. It’s a myth that muscle weighs more than fat. In reality, the reason for the weight gain is that muscle is denser, meaning you can pack more of it in.
3. They Get in Enough Exercise Per Week
You probably know exercise speeds up your metabolism and burns calories, but do you know how much of it you need? To benefit from the effects of exercise, it’s advised by physiologists to do, at a minimum, three 20-minute slots of aerobic exercise per week. If one wants to lose weight, increasing these slots to 30 or so minutes is advised.
4. They Have No Illusions About the Finish Line
Trying to look exactly like someone else is chasing the horizon. It’s like trying to put a square peg in a round hole. Don’t be fooled by Instagram photoshops. Find out your healthy weight (you can do that here or here) and aim for that. That’s all you need to do. Enjoy your progress. Love yourself.
5. They Don’t Skip Breakfast
Breakfast reboots your metabolism. Studies also suggest that breakfast eaters tend to have healthier habits in general—this is partially due to the fact that skipping breakfast can lead to overeating. While breakfast may not be as critical as some say, eating a high-protein breakfast will help keep hunger at bay and encourage healthier habits.
6. They Have a Healthy Relationship With the Scales
The scales show you’ve gained weight. This is either because you slipped up (that’s part of the journey, don’t give up!) or it’s because your weight naturally fluctuates daily. Lose the expectation that a successful weight loss journey includes a set of scales that constantly congratulate. Don’t be discouraged by blips along the way and only weigh yourself once per week to avoid fallouts.
7. They Ditch the Bad Drinks
Liquid intake has a large and underappreciated role in weight gain. Substituting healthier drinks for sugary ones will go a long way. Water is, without a doubt, the best drink you can have, as study after study shows.
8. They’re Aware of Their Triggers
Impulses affect all of us. Studies suggest food intake can increase disproportionately in the evening while we’re relaxing. Being aware of potential triggers that lead to poor habits (such as late-evening relaxation) is vital in maintaining your healthy weight.
9. They Go to Bed at a Consistent Time
Exercise and diet aren’t solely responsible for maintaining or losing weight. Good sleep is important in reducing stress, keeping your metabolism high, and maintaining overall health. By contrast, poor sleep is linked to stress and weight gain. A quick word on bedtime: avoid overstimulation before it and be disciplined enough to go to bed once it comes.
10. They’re Aware of Other Factors
A handful of people will struggle to maintain their healthy weight despite having seemingly tried everything. They may be hindered by other factors such as under-active thyroids, fluid retention, or even aging. Speak to a professional if nothing seems to be working and stop pushing yourself too hard until you have some clear guidance.
Losing weight can be tricky, but by simply cutting out the bad habits and taking on good ones you’ll hopefully start to see progress. Have anything to say? Feel free to comment below!
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.
Chasing Foxes was started in 2016 as a way for Grace and her husband, Silas, to start traveling. However, they started to realize that they had a passion for improving themselves, and wanted to help others level up their lives as well. So whether it's with cooking, travel, or staying healthy, they want to help you better your life bit by bit, as they do the same.
Its important to know why we want to lose weight in the first place. This helps to get to the main issue. Once that is clear, Patience is what one needs to practise and keep continuing the journey without getting dejected at smal failures. If the goal is to be healthy for life, then this becomes simple without being under constant pressure to look or feel in a certain way. My wife lost 19 gs in a totally healthy way after adopting a healthy active life approach and is way more fitter than before.
I fill a 64 oz container of water up everyday and drink it throughout the day.
Avoid having soft drinks or canned juices which has high levels of sugar. Instead go for a cold pressed juice which will still have the nutrients of the fruit fully loaded.
No pastries, cakes or very rare. Have smaller meals multiple times. Take a regular walk for around 30 mins to one hour everyday. Finish dinner before 8pm.. After 8pm salad can be an option.
Great advice!
And most important of all, make a habit of taking a brisk walk everyday for a minimum of 30 mins to max one hour.
Yes!
I suffered a fast metabolism for the most part of my life. It didn’t matter what I ate or how much, I wasn’t able to gain weight. People might think I am annoying by saying that but the truth is that I suffered a lot because many people saw me as a sick person. I had to battle with my family if I couldn’t finish a meal after being stuffed with a ton of food. I was taken to the doctor several times and tried different supplements to the point of ingesting 6000 to 8000 calories a day. Some people at the cafeteria would see me and gave me a ton of food others would just give me less thinking I was too skinny to eat. I hated the diet products and anything that suggested weight loss.
I don’t intend to complaint here, I just wanted to share with you because as many people think to be slim or skinny is awesome, many are not happy with that and struggle with it. People needs to start from the point of loving and accepting themselves.
I later on got pregnant with my first child and during the first 6 months I was so worried I wasn’t gaining weight. Prior the pregnancy I was less than 90 pounds, then I ate as I never did because I was concerned about my body’s speed somehow taking away from my baby. I went up to 132 pounds during the last trimester. After that I went up and down with my other 2 pregnancies. Now I’m finally at those 132 happy pounds that took me 12 years to be on.
Just love yourself for who you are. It was hard for me to do it since I was constantly called “flaca” and I didn’t like to buy my clothes at the kids section being an adult.
It’s not about slim it’s about health, acceptance, self-esteem and confidence. The number on the scale doesn’t measure happiness, you do.
Yes, I totally agree with this! Thank you for sharing your story. It’s so good to remind people to want to lose weight, but do it with a healthy mindset and also love yourself even if you’re not at your weight loss goals yet. ❤️