To think that slim people have different habits re food and exercise

[WhatWillSantaBring]

I've been overweight most of my adult life, and find I put on weight very easily. BUT I also think I have had very unhealthy food habits - I think of food as treats, I avoid the scales, I eat when I'm not hungry, I always have the cake, emotional eating etc. I know all the things I do wrong (and that I'm sure a lot of overweight people do) but what I want to know is what do thin people do "right". i.e. what are the habits of people who are consistently a healthy weight (i.e. BMI of 20-25).

I've got some very petite friends who will do things like:

• weigh every day and take immediate action if their weight goes up by more than 5lbs;
• never accept a biscuit
• only drink one glass of wine (unless its a very special occasion when they may have two)
• never order themselves a dessert/ice cream etc (will just eat whatever their kids leave)

- exercise 5-6 days a week without fail, including Christmas Day

• never have seconds

If you're slender, and have maintained a healthy weight for years, what habits do you have that you think help you?

I gained a bit of weight during lockdown so took action straight away. I started tracking the calories I’m eating via an app (my fitness pal) that makes a huge difference to me. It helps me be more aware of what I’m eating and stops me eating stuff I don’t need.

I always think of the saying “you can’t outrun the fork” the key to staying slim is controlling your diet. I looked at small gu dessert in the shop the other day it was nearly 300 calories, I’d have to run 6k to burn that off!! It’s just not worth it for 3 mouthfuls of dessert. If you start tracking the calories you can be more mindful in your choices.

I do exercise too. I’m fortunate that I enjoy it and that I genuinely prefer healthy food.

Angelil Intermittant Fasting has been shown to be beneficial for women with PCOS (I have “skinny” PCOS, so it’s one of the reasons I decided to try IF).

www.pcosdietsupport.com/pcos-symptoms/intermittent-fasting-for-pcos/

Skipping breakfast is really not a big deal, drink plenty of water and you can still have your morning coffee - as long as there is no milk/sugar in it!

I think it helps being tall, you can eat a bit more !
I don’t exercise I just can’t do it but I do my 10,000 steps a day and although I’m a sahm I rarely sit down so I’m moving all the time .
I do take action if my weight goes up 5 lbs and usually before , for me that means eating less .
I never eat chocolate bars but do eat the odd square or 2 , I do eat biscuits but 1 only and not every day , crisps are a once a week or less thing just not part of my diet .
I eat way too many carbs and drink too much . Since hitting my late 40,s it’s been harder so I’ve reduced my treats , I’ll have tea or filter coffee Instead of a latte, rarely have cake or muffin with it and same with dessert as I don’t find they taste Good enough for the calories .
I’m boring and dislike take aways . In fact in recent years I’ve cut down eating out as again I’m not bothered and don’t really enjoy it ( except breakfast I love eating breakfast )
My BMI has always been around 20 or below although since hitting 50 it’s crept up slightly and I can’t relax the rules as much .

Ive ranged in US size 0 (in my 20's) and now fluctuate between sizes 2 and 4 in my 40's after 3 kids but maintaining this size is definitely not easy like it used to be.

How i maintain is i fast 16 hours, eat less carbs. Massive chocoholic so I have to have my chocolate fix everyday which is in the form of a yummy protein bar. I usually have this in 2 sessions- one half just after lunch (dessert) and the other half with my afternoon coffee. Dinner is again usually carb free or a teeny bit of pasta. I finish eating latest by 7 pm and don't eat until 11am thr next day.

I also do a quick 5 min HIIT first thing in the morning which is part of my morning routine. I should do another 15 minute session in the evening but im lazy

I’ve always been slim but never really thought about why... compared to my DH who has a tendency to put on weight, I have noticed the following:

• genetics play a part. He seems to gain weight if he is not active for a while, whereas I don’t noticeably
• he has a much sweeter tooth than me and drinks fizzy drinks and fruit juice. I mainly stick to water and tea
• I watch my portions and he doesn’t as much
• I try and balance my diet more and am conscious if I’ve been eating a lot of the same type of thing
• I don’t drink as much... he can knock down a few when socialising. I tend to stick to 2 or 3 max. Note that we both don’t drink unless we are socialising e.g we never open a bottle of wine with dinner or have a glass of wine/beer to relax
• I like stick to only a couple of pieces of chocolate or a small scoop of ice cream if I have a sweet treat
• I don’t eat if I’m not hungry or if I’m full
• I don’t use food as emotional comfort in any way (well may be some chocolate!)

• I've got some very petite friends who will do things like:

• weigh every day and take immediate action if their weight goes up by more than 5lbs;
• never accept a biscuit
• only drink one glass of wine (unless its a very special occasion when they may have two)
• never order themselves a dessert/ice cream etc (will just eat whatever their kids leave)
• exercise 5-6 days a week without fail, including Christmas Day*

This sounds miserable and a horrible way to live. It doesn’t sound like a healthy relationship with food or body image to me.

I’ve always been a healthy weight (with the exception of a couple of kilos of drinking and stress weight whilst at uni). BMI usually sits firmly in the 22-24 range, although it was lower at one point when I think my relationship with food and my body was pretty negative. I eat what I want and move lots. I would never turn down a biscuit!

I've always been slim and have never watched my weight. I lost a stone recently without realising and as it made me underweight I was concerned. I think it's probably partly genetics although looking at your list I rarely have seconds. I wouldn't order a desert after a meal either as I am full after the main course. I rarely order a starter either. I swim quite a lot for health reasons rather than to look good. I usually accept biscuits though and will sometimes have two glasses of wine.

I reckon the key for me is being active. Not exercising per se, although I do, but I keep busy; gardening, dog walking, housework, DIY... I go out of my mind if I'm not physically "doing" something most of the time. When I had a dog that really loved her walks it was like having a personal trainer... I struggled to keep the weight on. But yes in later years I am more careful about what I eat. Nothing is out of bounds but I sweet stuff is a big treat always and in small amounts... fewer carbs especially in the evening, mainly cook all meals from scratch... and yes I do weigh myself frequently and take action if the lbs are creeping up. But I do eat three meals a day, I like my food.

I have fairly consistent weight, and do almost none of what's on your list.

I only eat when hungry, I also stop when full. This does not exclude desert or biscuits etc. If I'm hungry I eat, but I don't eat a massive amount of either.

I don't do specific exercises, but I am generally active, job that keep me on my feet and walk quite a lot day to day.

Weigh myself every couple of weeks, every day sounds bloody exhausting! And lay off the cake accordingly.

I do drink, don't really like wine, but Like a G&T a couple of times a week so not overly calorific

I think in general slim people do eat less and are more conscious of what they are eating.
I think in general overweight people do perhaps snack more and/or have larger portions than they really need.

That said some people do just have fast metabolisms and don’t easily gain weight. Ny DH is a perfect example. He’s slim and gets through 3-5k calories per day. He will eat a full packet of biscuits in one sitting. He eats chocolate every day. He eats far too much cheese. He eats no fruit and very, very little in the way of vegetables. He is active in his job but doesn’t work out or do any formal exercise. He rarely gains weight and is right at the bottom of the healthy weight range (as in if he loses he will be underweight). His jeans are 29inch waist or 30 with a belt.

I am more in the normal metabolism range. I need to work hard to keep my weight stable and have gained a little during lockdown which I will spend the rest of the year trying to shift. I’m vegetarian and eat loads of beans, rice, veggies but also like cheese which I know makes me gain weight. I don’t eat biscuits, chocolate or crisps often. I don’t eat cake, doughnuts etc at all. I rarely snack (well normally but have a bit during lockdown) and don’t eat breakfast. I have 1 coffee and 2 meals per day. If I have anything more than this I gain weight. My calories need to stay between 1600-1800 or I will put on weight. It’s just the way my body works. Similar to some people (like my DH) who can eat what they want and not gain so much as 1lb. It’s partly down to genetics.

I eat and drink what I want but am not massively food oriented. I like being active. I like fruit and veg. If I am stressed my default is not to eat rather than to comfort eat. I don’t own scales and don’t diet and wouldn’t diet even if I started to put on weight.

I drink (too much on occasion) but I lost over 2st over 6 months so now I'm 8st 3 I was scared of putting on the weight but I saw munching for movie night than the office.

Would consider myself slim, size 12. Don’t know if you would also call that slim as sometimes people have unrealistic or different expectations regarding weight?

Often skip breakfast, have something like sandwich, crisps & fruit for lunch and a decent sized healthy(ish) home cooked dinner with pudding sometimes if feel like it. No food I like is off limits and I really enjoy meals with the family.

I don’t ever step on the scales and I found the one time I experimented with counting calories it made me feel hungry and more obsessive about food so just keeping a relaxed attitude now. My husband and MIL tell me I should be bigger based on my portion sizes. (They are not skinny people and they say to me I am lucky to have a good metabolism)

I think comfort eating and grazing throughout the day is what makes some friends put on weight more readily than me. I will have the odd chocolate/nuts but sparingly. Alcohol at the weekend only, just a couple of drinks unless it’s a special occasion and takeaways maybe once a month?

I loved being pregnant because it made me a bit more curvy and I admire a fuller hourglass figure on other ladies. After breastfeeding and running around after a new baby I was positively scrawny and people commented that I needed feeding up!

Body confidence is better than dieting in my book unless there is a need to do so for health reasons as being overweight can really take its toll on the body.

I do yoga, housework and walking for exercise and running would probably kill me!

Thanks for posting that link @CaveMum I’ve got PCOS too, I found that an interesting read. I have a habit of snacking in the evening, I should try and knock that on the head!

I’m a size 10 and my weight does fluctuate a bit but I never weigh myself, I’ve never owned weighing scales. If my clothes start to feel tight, I know I need to cut back or exercise more so I will put on weight, especially some times in the year but then I’ll just do more exercise or not eat crisps/chocolate until my clothes do fit okay. It’s all just balance. I want to enjoy life but buying bigger clothes wouldn’t help me in the long run. Good luck OP.

When I've been slim it's because I've counted every bloody calorie and virtually lived on fuck all! I know 'naturally' slim people who eat constantly, or who eat far more than me and don't put on weight (my sister!) but I also know slim people who just aren't arsed about food. Me, I love food, love eating and really need to sort myself and lose the 2 stone I've stacked on

Another one who binges when stressed.

@NannyOggsWhiskyStash yoga is fantastic for that isn’t it? I also credit it and Pilates (at least in part) for the fantastic birth I had.
I do cardio/weights 3-5 times a week depending the week, for 45/60 minutes at a time. I cycle to and from the gym as well if doing it there (or walk if the weather is terrible).

Thanks @Spinningdot - I’m already there (and have lost loads), but I have been using this thread to find out what else I should be doing to make sure this is the last time I get overweight and it’s been fascinating.

Only a couple of totally unhelpful/unsupportive comments, which I’m relieved at as it’s my first foray. If only it was as simple as calories in and calories out, it would have taken me years to get myself sorted....

I was at the very top end of a healthy BMI for nearly two decades. Occasionally creeping up to overweight. I could lose that extra with an effort but not sustain a bigger weight loss.

Then two years ago I gave up alcohol completely. I went on a diet and, to my great surprise, didn’t stall where I usually did. The weight kept dropping off. Sticking to sensible habits was much much easier. I ended up a weight I hadn’t been since my early twenties. Actually thin. And I’ve kept it off.

I wasn’t what would be necessarily considered a huge drinker by modern standards (although honestly much more than advised). But it’s full of sugar and calories. And then you make stupid eating decisions when you’re drinking. Then stupid eating decisions if you drink too much and end up with a hangover. I’m not suggesting at all that this would make a difference to everyone but it did to me and I don’t miss alcohol at all.

I’m another sticking up for breakfast ! I don’t eat it if going for early morning run but otherwise have to eat as soon as I come down stairs - I feel sick without it. I can skip tea though if I’ve eaten a big lunch

DS is similar loves breakfast, quite likes lunch, not really fussed about tea

What’s the saying ? Breakfast like a king, lunch like a lord, tea like a pauper?

I'm short and used to be (very) fat. I then developed an eating disorder and lost a lot of weight. I've been slim (ish - sometimes a few lbs above "ideal") for about 15 years now and only lapsed back into disordered eating a couple of times. Because of my eating disorder history I don't have scales, or calorie count and I try hard not to be obsessive about food.

I think I also have a slightly high metabolism, so as long as I keep moving I do burn it off, but equally I have a desk job so not super active or fit. I'm also lucky because I genuinely love fruit and veg as much as chocolate.

What works for me: I plan my 7 fruit and veg into all three meals before adding anything else (means I eat less of other food because I've filled up); try and stop eating when I'm not hungry (doesn't always work, I just try and be mindful as possible); only food shop when I'm full; meal plan all meals; have some quick meals ready (when hungry I eat crap), e.g. homemade pasta sauce in freezer, for emergencies and I have a Pinterest board full of 'fast' good food; 99% of food is homemade so I know what goes into it; I rarely buy crisps or chocolate for myself and DH uses a lockable box for his daily crisps and chocolate (I was eating them- zero self control); walking as much as possible, e.g. once around the block every day, refilling water glass every hour at work, putting headphones in to take work calls and walking around. I then don't worry about how much booze I consume, or if I have 3 doughnuts on one night because I know overall it won't make a difference.

Hope this helps.

I'm living proof that genetics can be a huge factor. I'm 5ft 6, 41 years old and my weight has hovered around 8.5 stone ever since my mid-teens. My diet & exercise 'regime' have been pretty non-existent the whole time. I've never exercised much at all or eaten very healthily. I know this sounds smug but its probably been terrible for me in that I don't have the motivation most people have to eat well and exercise, so I...don't.

Ps - agree with everyone talking about breakfast. I always have breakfast and never eat cereal, it's always filling e.g. soft cheese and wholemeal toast with tomatoes, porridge and fruit, full fat Greek yoghurt with fruit, nuts and granola, eggs or beans on toast etc. On days I have to rush for the train I take 2 slices marmite on wholemeal toast / hard boiled eggs and buttered toast, with a banana.

Obviously the exceptional to the above was pregnancies , although in both cases the baby weight was gone within months without me really doing anything about shifting it

I'm slim. Bordering on skinny and it's because I don't really like food. If I didn't have to eat to be alive I probably wouldn't bother. There are very few things I enjoy the taste of enough to think "oooh I really fancy a..."

Therefore I eat enough to stop me feeling hungry and don't eat unless I feel hungry.

However, I have always been this way and have never really weighed myself (couldn't tell you what I weighed now) and have never worried about exercising much.