Maybe it’s not all genetics and sheer luck…

Maybe those people who seem to stay slim, year after year, have adopted habits that keep them thin and healthy. So what exactly are they doing, that the rest of us are not?

1. They know how to slow down
Modern life has programmed us to be multi-taskers; we eat while working, driving, watching TV, or running out the door. While this may seem time-efficient, we lose awareness, and also enjoyment, of what we are eating. Distractions make us more likely to eat too fast, miss the “satiety” signals that tell us we’re full, and overeat. Take the time to look at, smell, and taste your food, and enjoy every bite!

2. They eat when they’re hungry, and stop when they’re full
Starving yourself until you’re shaky and irritable actually promotes weight gain! If you deprive yourself to save calories, you are more likely to overeat at your next meal. If you’re hungry, eat a balanced meal or snack. And stop when you’re full. Maybe you were told as a child that you have to finish every last bite on your plate before leaving the table. The same rule doesn’t have to apply as an adult!

3. They don’t drink their calories
Soda, energy drinks, and Frappuccino’s have become part of America’s daily routine. These drinks are high in sugar and calories, and do not satisfy us the way real food does, leaving you hungry for more. Replace the sugary drinks with water, but make it taste good! Add lemon, lime, or orange slices, or try a sparkling water with a splash of fresh juice.

4. They get enough sleep
Lack of sleep causes the body to release a hormone called cortisol, which signals hunger and makes us want to eat more! High cortisol also makes it more difficult for us to burn fat and build muscle, making weight loss even more difficult. Less sleep also means lower energy, and less motivation to exercise.

5. They move more!
People who move the most and sit the least often weigh less, even if they don’t engage in structured exercise. Take a walk on your lunch break, park your car further away for extra steps, or take the stairs. At your desk, try stretching, tightening and releasing muscles, and even fidgeting to help burn extra calories!

Copyright © 2014. Integrated Health Systems. All rights reserved. Miranda is the Metabolic Coordinator and Nutritionist for Integrated Health Systems. You can contact Miranda at If you are struggling with your health and want to learn more, visit our website at