The Secrets of Slim

By Sandy Sfikas, RD, LDN

As a dietitian, people are constantly coming to me for the “secrets” of weight loss. They assume I must have undisclosed tricks and tips that the general public is unaware of. This is both true and false. As a result of my experience, I have gathered some time-tested habits of those who have had successful weight loss. But what I’ve come up with is not necessarily top-secret, or obscure. Here are my revelations:

Thin people put themselves first. No, I’m not telling you to be inconsiderate or self-centered. But I am saying that in order to reach and maintain a healthy weight, you must make yourself a priority. Every day things will get in the way of your weight loss efforts. It’s about finding a way to prioritize your daily circumstances to create time for yourself. It may mean saying no to a co-worker, or rescheduling with a friend so that you can fit in a workout. But, you should never feel guilty for prioritizing your own health.

Thin people don’t let themselves starve. The National Weight Control Registry (NWCR), an ongoing study of how more than 5,000 people that have kept off the weight they’ve lost long-term, has found that successful weight maintainers tend to eat five small meals a day rather than three, which may make it easier to scale down portions. It’s important to also never skip meals, especially breakfast. This way of eating ensures that you’ll never get “over-hungry.” It also helps to keep your energy up and quells cravings.

Thin people move. 90% of those from the NWCR exercise an average of 1 hour per day. Physical activity not only burns calories but also helps to increase metabolism. As we age, muscle mass decreases and so does our metabolism. The best way to maintain a healthy metabolism is to exercise with both cardio and resistance training.

Thin people weigh-in once a week. It may seem like a chore, but keeping track of what’s on the scale helps to stay on top of any small weight gains. That way, you can get right back to healthier eating to avoid further gains.

Thin people sleep more and watch less TV. Thin people sleep about 2 more hours per week, compared with overweight people, according a study from Eastern Virginia Medical School. Researchers believe that a lack of sleep is linked to lower levels of appetite-suppressing hormones like leptin and higher levels of the appetite-boosting hormone ghrelin. Along those same lines, according to the NWCR, slim people watch less than 10 hours of TV per week. Next time you’re tempted to finish that late-night show, flip the switch and hit the sheets!

And finally…thin people eat moderately. Forget about crash diets, detoxes, and cleanses. Those who maintain a healthy weight are mindful eaters who read nutrition labels and watch their portion sizes. Furthermore, they tend to eat high-fiber, filling foods in order to stay full and avoid temptation. Think fruits, vegetables, broth-based soups, and beans.

Sandy Sfikas is a registered and licensed dietitian in Chicago. She’s also a nutrition editor, writer, and blogger. She’s worked in clinical settings as well as fitness facilities. “Change is uncomfortable and if you’re not ready to make changes, I can’t force you. My clients do all the work, and I’m there to facilitate the process. I provide the tools and encouragement to overcome weight loss hurdles. Sometimes a complete lifestyle change is needed, and other times a few tweaks to their current diet can make all the difference.” To contact Sandy, send her an email at sands345@yahoo.com.