Do you have any of those “avowed foodie” friends who seem to eat whatever they can get their hands on and still not gain an ounce of weight? People who can eat large amounts of food but don’t seem to care about weight gain often give credit to their blazing metabolism and often claim to have been gifted with that undetectable “lean gene” that scientists have yet to discover! However, genetics play some role in determining where the body stores all of the extra fat and in determining body type. Instead of being jealous of people who can eat anything and stay thin and kick yourself for not inheriting the lean genes, here’s what you can do: dig a little deeper and find out how people actually eat, what you want and stay thin.
1. You have a robust high metabolic rate at rest: Of course, we all know that metabolism is the engine that burns calories, and a sluggish metabolism would burn fewer calories and cause the body to store more fat. An accelerated metabolism would burn calories throughout the day – being active all day and consuming the right amount of calories can increase your resting metabolism. The basal metabolic rate (BMR) or resting metabolic rate (RMR) is the rate at which you burn energy even when you are completely at rest. The resting metabolic rate is the amount of calories your body needs to perform its basic functions. Our bodies would use up that amount of calories even if you didn’t make any effort. As you indulge in physical activity, more calories are burned. Most likely your skinny friend has a high BMR and here are 21 metabolism tricks you can follow.
2. You could eat healthy fats instead of bad fat: Fat is not an enemy on your weight loss journey. Healthy fats high in omega-3 fatty acids don’t trigger an insulin response, and unless there are frequent insulin spikes, the body doesn’t store fat as quickly. When there is a lack of sugar, the body switches to an alternative source of energy in fats and reaches for fat stores to meet energy expenditure. If you’re more interested in healthy fats, check out the diet programs on Rati Beauty Weight Loss Programs.
3. You eat complex carbohydrates instead of simple carbohydrates: People with an optimal BMI (Body Mass Index) often forego refined carbohydrates and replace them with complex carbohydrates such as whole wheat, brown rice, oatmeal, etc., which are rich in vitamins, minerals and fiber, which boosts the entire fat burning process.
4. You choose metabolism promoting foods: As mentioned above, metabolism is what sets the show in weight loss. There are several ways to increase your metabolism. Here is a list of the best metabolism boosting foods to help you lose weight.
5. You practice mindful eating: Slow chewing is a part of mindful eating as it is recommended that you enjoy every bite and be aware of the quality and quantity of the food that you are consuming. Avoid trans fats, high-sugar and high-calorie foods, and include lots of vegetables and whole grains in your diet.
6. You maintain the calorie deficit: A calorie deficit occurs when you eat less than the calories it needs to allow your body to access excess fat in the cells so that the fuel can perform all of its functions smoothly. When the body does not get the calories it needs to perform its necessary functions from the food you eat every day, there is a calorie deficit. Put simply, a calorie deficit occurs when someone eats fewer calories than those burned during exercise, rest, and performing daily bodily functions. When the calories we eat run short, the fat deposits will gradually be used up and you will lose weight. For example, if you consume 1500 calories a day and burn 2000 calories through exercise and be active for most of the day, you are in a calorie deficit. Here are 18 fantastic tips for creating a calorie deficit for weight loss
7. You do NEAT activities throughout the day: Abbreviated as NEAT (thermogenesis without physical activity), this is the energy we use for everything we do in our daily life, except when we sleep or exercise. Use the stairs instead of the elevator, crouch on the floor to lift something, walk while you are on the phone. Any activity we do while on our feet falls under NEAT. All of these activities help burn some amount of calories, and those calories consumed here and there add up to a considerable amount when you are trying to lose weight.
8. You have more muscle mass: the more muscle you have, the more calories you burn even when someone is at rest. The more muscle you have, the lower your fat percentage and the more calories you burn without being stored.
9. You Eat the Right Kind of Food: Check out how to eat the right kind of food and lose weight by following the Rati Beauty Diet Program.
10. You don’t eat processed foods: Such foods are high in sodium, sugar, oil, and unhealthy fats that quickly add calories and cause inflammation, making it difficult to lose weight.
11. You’re Likely to be Out of Sugar: Sugar can wreak havoc in the body in a number of ways – by spiking insulin, which can trigger fat storage and new fat cells, and causing chronic inflammation that makes fat difficult to burn. Skinny people often miss out on sugar and likely drink their coffee black and always have stevia in stock.
12. It’s probably thin fat: some people of normal weight and optimal BMI (Body Mass Index) have higher fat percentages and less muscle mass. Thin, fat people look thin outside because all of their fat is visceral (in the abdomen and around the organs) rather than subcutaneous (under the skin), and therefore they don’t look overweight, but then they are not healthy at all.
13. They don’t snack often: People who don’t snack often don’t cause insulin spikes in their bodies as often and therefore tend to stay lean.
14. They eat slowly and chew their food really well: People who are thin or healthy listen to cues from their bodies and stop eating when they are no longer hungry. When they’re full it’s important to stop rather than continue without portion control as the food tastes great.
15. You have more brown fat than white fat: There are two types of fat in the body – brown and white. Thin people most likely have brown fat, which is quite easy to burn than white fat.
16. You have given up junk food: Such people have fully trained their minds to hate junk food and their fraudulent meal usually consumes extra bites of healthy food.
17. You eat high-protein and high-fiber foods: A high-fiber, high-protein diet would help people burn fat and build muscle. Protein and fiber can keep you full longer and completely reduce the amount of snacks and binging.
18. They indulge in nutrient-dense, low-calorie foods: In short, they eat lots of superfoods to get their daily dose of vitamins, minerals, antioxidants, and healthy fats. In fact, here is a list of 30 inexpensive Indian superfoods that you should be eating often.
19. You are carefree and not a burden: Losing weight can be immensely stressful for most of us, but it could be one of the reasons why you actually gained weight and now you can’t lose it all. Stress can increase levels of a hormone called cortisol, which leads to weight gain. An important tip for shedding those extra pounds is to strip your body and let its hormones balance. In this post, we have listed 10 stress reduction tips to help you lose weight.
20. Getting enough sleep at night: There is a direct relationship between sleep deprivation and weight gain. Poor quality and less sleep can increase levels of the hunger hormone “ghrelin”, lower levels of “leptin” and human growth hormone – all of which can stop all types of fat burning and actually lead to weight gain.
21. They fidget their legs all the time: These people are not just sitting idly, they may be fidgeting their legs all day long. Research and studies have shown that people who fidget their legs burn a significant amount of calories. Why don’t you try, um, let’s take my legs and fidget them to shorten them.
22. You love to exercise and exercise: You may burn any extra calories in the gym or exercise at home. Whatever they eat in front of you, you probably sweat it out in the gym that same day.
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