12 Tips to Eat Thin | Lose weight | Eat Healthier

How to Eat Thin? Diet & Exercise

That is THE question for every season not only the holiday season. Here are 12 tips to provide some helpful guidance.

Remember, being “thin” is society’s goal.

Being “fit and healthy” should be our stated goal.

Never sacrifice your health for appearances. Eating well is also not eating too much. As my Grandfather's physician stated you never see old fat people. Your body was designed to be "thin". Overeating sends messages that you are hibernating and you will end up with a bear-like figure!

First and foremost, you need to feel good inside.

Diet and exercise are critical.

As much as I love exercise, I must admit - I love food even more so these 12 items help me. With all the holiday events around the corner, remember to keep your waistline tight. If you attend events with room for food - you will fill it! During this season, it is important to keep the skinny clothes out and make yourself wear them. That tight waist will serve as a reminder.

Thin Tip #1 – First Class Foods™

Plan Your Snacks - Only Eat First Class Foods™

Plan to eat only healthy whole foods snacks such as nuts, fruits, vegetables. Almonds, apples, etc...we know the correct items. We need to 1.) shop for them and 2.) commit to eating these throughout the day.

I know you have heard this one before about planning your snacks but try to start thinking of processed foods as third rate - they are filler foods. Your First Class Foods™ are 1.) raw foods and 2.) foods made with your nutrition in mind. For some great food invention that are high in nutrients, check out my article on Great Food Inventions - They Finally Got it Right!

Yes, fruit and nuts are delicious and good for you! And they are First Class Foods™, they are pure with no preservatives, they are nutritious and they are high quality as only Mother Nature can provide.

One of my top three fitness heroes, Jack LaLanne has a great video with some common-sense tips about our food. See the video link and remember the time frame - this video is still great advice - decades later.

Remember your body deserves only the very best. Make all your snacks First Class Foods and you will feel better because your body is truly being fed. Remember the stock animals eat processed foods for fillers. Your body is a highly complicated and beautiful piece of machinery - the finest in the world - your body deserves the very best food. Make it nature, make it whole, make raw fruits, vegetables, nuts, make your new standard First Class Foods™.

Thin Tip #2 – Manage Snacks – No Bags Allowed

Always, ALWAYS use a bowl or plate in order to actively manage portion control. Never, NEVER eat directly out of the bag. First you need to see what you are eating. Second you need to know how much you are eating. Thirdly, more dirty dishes will remind you of the number of food items you consume. (Important side note, if you do not do wash dishes (you know that domestic chore that is essential to cooking) and your spouse shoulders that responsibility completely – you may need to skip this one to keep your marriage. Only marriage harmony will override this mandate.) When at the office, traveling, the small one portion only bags are acceptable - not cost effective but acceptable.

Yes, small plates, bowls should be used for all snacks when eating at home!

Thin Tip #3 - Smaller Bowls

I hereby mandate myself to use smaller bowls and plates in order to decrease my portions of food intake.

Thin people use smaller bowls and plates in order to manage portion control. Throw out those gigantic cereal bowls if it will help you with portion control. I just recently purchase special small bowls for ice cream and sorbet. I don’t feel like I am depriving myself because the scoops look grand in comparison to the new smaller sized dishware. And yes, initially, you will have two small bowls - but measure it - it still less of a portion than the one big bowl.

Yes, those big bowls spell "disaster" for your diet!

Thin Tip #4 – Manage Your Blood Sugar Level

Thin people manage their blood sugar level. They plan on eating throughout the day rather than be ravishingly hungry at lunch or dinner time. One meal a day is not a diet. Eating healthy foods throughout the day, maintaining your blood sugar level throughout the day, feeds your muscles, feeds your blood cells, feeds your brain cells.

One of my favorite health clubs, keeps apples throughout their facility. This helps dispel the ravishing hunger just after a workout. But it also serves to maintain your blood sugar at a consistent level.

Yes, now you can eat throughout the day – it is recommended.

Thin Tip #5 – Think Thin - Eliminate Emotional Eating For Weight Loss

Thin people think thin. They recognize the emotional ties to the bag of salty high calorie snacks or my downfall - cookies! Thin people fight that urge with positive thoughts and activities. They develop emotional ties with people not with food. It is critical to your health.

Dr. Oz said that major life traumas can add up to 32 years of age to our bodies. If you have experienced the loss of a loved one, loss of a job, financial problems, you know the pain can feel like 32 years! But he went on to say, the support of close friends and family can mitigate that age. Hold onto your hats, this one is big – strong emotional connections with friends can mitigate life's traumas by up to a 98% reduction! Your support system is key to your health and longevity.

Dr. Oz says that over eating is a replacement for other emotional needs that are not being met. From personal experience, I can easily applaud this analysis. It is true with me and probably many others.

The morale of the story here, is when traumas hit and they will hit all of us – none of us are immune, call upon your support network.

When I moved away from my best friend, I allowed myself a hefty telephone bill. It was cheaper than gasoline – even back then, and much healthier to my waistline. We still hog the telephone line (sorry for the pun!) for sometimes hours at a time but that is a small indulgence compared to the emotions being poured into a tub of ice cream, bag of cookies, or a bag of those delicious salty things commonly called snacks.

Unfortunately, for those out there typing and reading hubs - we develop a virtual relationship and the weight gain is one of the common attributes. See thin tip # 9 for not snacking while writing. It is very difficult to fight. Relationships are critical. Try to balance your virtual relationships with real social interactions.

Manage your emotions with positive thoughts and activities. Make time to be with friends - even if all you can do is a phone call.

Yes, build your social network! Talk to your friends often!

Thin Tip #6 – Use Salt As A Special Treat

Thin people stay away from salt. This is very critical IF you have high blood pressure.

My heart doctor at Mayor Clinic advised to forever throw the salt shaker away. The doctor detailed precisely that I could have my french fries with the salt already on them but no additional salt. Yes, I have to admit I stray on occasion. I love salt on a salad, watermelon, apples, and hard boiled eggs. But I mandate myself to only use salt as a special treat.

For more information about limiting salt intake please be sure to visit the article by the American Heart Association entitled Cutting Back on Salt and Sodium Intake For Heart Patients. Remember, salt is a critical issue for a heart patient - excessive salt can be deadly or leave you with permanent disabilities from a stroke. For more information, see the links below.

Salt, sugar and the lack of exercise are the three greatest killers here in the United States and perhaps worldwide.

Salt Makes Fat Around the Heart

"When I had open heart surgery in 1976 at Mayo Clinic, my world renown physician told me to throw out the salt shaker. I was allowed to have french fries and a few high salty foods but I was not allow to use the salt shaker from that day forward.

My physician's reasoning was that salt makes "fat around the heart". This was a brilliant way to describe to a 14-year-old the dangers of salt, how salt interrupts the blood flow in your arteries that service your heart.

A Friend's Recent Story

Recently, a close friend of mine confided that he went to the dentist and he could not have his teeth cleaned because of his high blood pressure. He confided to my best friend that here I had a bad heart and took care of myself and for him, he was blessed with a great heart and actively chose to clog his arteries."

Click here to read the entire article with some great tips for gift giving: Salt Makes Fat Around the Heart.

Thin Tip #7 – Move, Be Active!

Thin people move. They take the stairs. Get up and stretch while sitting at the computer for hours. Plan family/social activities that move – walking, biking, tennis, swim fitness, etc…

Remember muscle will burn more calories even when resting.

Oops, this item has nothing to do with eating – well, this fitness professional has to stray off into her favorite area – doesn’t she?

For a great article on the effects of eating too fast, not allowing your body to digest your food. Check out this article entitled: Gobble and You Eat More

Does the Number of Times I Chew My Food Impact My Digestion?

Another great article about chewing your food: Does the number of times I chew my food impact my digestion?

Thin Tip #8 – Chew Your Food! Eat Slower - Eat Leisurely

Thin people chew their food. Science has shown us that it takes 20 minutes for your body to realize it is full. Chewing, eating slower, eating in courses allows your body to talk and communicate to your brain about the ingestion of food.

Additionally, when food is not well chewed, it makes it much harder for your stomach to digest it. This may result in two items: 1.) your body may not be getting all the nutrients from your food and 2.) undigested food is a perfect breeding ground for the growth of bacteria in your colon.

Eating leisurely I realize may be a luxury for those with hectic busy lifestyles. Eating correctly, chewing your food is important to both your physical health and your emotional health. Tying food to emotions and not connecting with others is a horrible habit that is emotionally and physically dangerous. Treating yourself and your family to a leisurely meal is a luxury that will pay dividends to your health!

Thin Tip #9 – Focus Your Attention on Eating - No Desktop Dining!

Thin people don’t multi-task when eating. Remember we always need to be present. There are times to multi-task, and eating is not one of them. Yes, this is my biggest stumbling block – I love to eat in front of the computer or television. Make it a new routine, even when eating alone, clear the table and sit. Music is OK, but no magazines, no books, no computer and no to the television.

Thin people don’t multi-task when eating. Remember we always need to be present. There are times to multi-task, and eating is not one of them. Yes, this is my biggest stumbling block – I love to eat in front of the computer or television. Make it a new routine, even when eating alone, clear the table and sit. Music is OK, but no magazines, no books, no computer and no to the television.

There is a term I teach my university students in my communication class which is "absent-present". "Absent-present" means you are present in body only, your mind, your thoughts are somewhere else. How often do we eat while multitasking? Eating should be a fully focused activity - each and every time. No eating on the run, while working on the computer, sitting in front of the TV - fully focus on enjoying the food.

I think this rule is particularly hard for those living alone. Eating alone is a crisis in America - perhaps even more so than the obesity but perhaps they are tied together. And for those who enjoy the computer, the temptation is extreme, I know firsthand I want to eat in front of the tv or computer. Don't do it - sit at the table, put on some music and only let yourself eat at that chair not at your computer chair, not on your couch.

Thin Tip #10 – Eat in Courses

Thin people eat in courses. At every meal try to add in fruits and vegetables. A great extra course to add for lunch and for dinner is of course a salad. If you are in a hurry as most of are, trying buying apples and eating an apple 30 minutes before your main meal. They say you will consume 15% - 30% less food during your meal IF you eat an apple before hand.

A friend used to joke that I would take an intermission during a large meal. And it was true. My digestive system needed to process the food intake. Also see item number #8 above about chewing.

Thin Tip #11 – Drink More Water

Thin people drink more water. And of course, always include water with your meals. Drinking water is critical. Look for my separate article entitled How to Hydrate.

Our body is mainly water. I always try to explain to new clients that our muscles comprise 75% water. When we work out we MUST hydrate. Our body will actively complain with muscle cramps - usually in the legs and feet - the extremities of the body. The body is yelling at you demanding attention. Like a baby the body is crying. It doesn't want hydration it NEEDS hydration. Drink water before, during and after exercise.

And yes, even during swim fitness, it is important to take a break and hydrate your muscles. You may be in the water, but your body especially your muscles need water. Remember your muscles are 75% water.

Thin Tip #12 – Learn Your Vitamins & Minerals

If you are a great chef, you know your herbs! If you are healthy, you are feeding your body the vitamins and minerals you need. If you want to be healthier, you will know the importance of vitamins and minerals and how they support your muscle strength and your mental outlook.

Yes, you can be thin, appear healthy and also have a vitamin or mineral deficiency. It is only with sufficient vitamins and minerals that your body will operate at optimal capacity. Thin is not good unless it is also a healthy thin.

Learn Your Vitamins & Minerals. Thin is not good unless it is also a healthy thin.

Energy drinks contain a high concentration of B vitamins, but sometimes they also provide excessive salt or sugar. If you are low on energy, you might want to consider supplementing your diet with B12 and other great "energy" producing vitamins.

If your hair or nails are not strong and healthy, review the benefits of Biotin. Don't look for instant results. Give the vitamins approximately 30 days and review your results. For me, it took about 20 days for my hair to improve. I learned this tip from a friend whose hair was falling out! We need to closely monitor our body changes. Knowledge is power and can greatly benefit your health and your family's health.

Recent research shows that vitamin D, found in both milk products and the sunshine is a common vitamin deficiency.

Dr. Oz highly recommends a daily multi-vitamin hitting A,B,C and D and omega 3. For more information, check out his website: Dr. Oz (note: the proper website is doctoroz.com, not droz.com - takes you to a different website).

Take the time to learn what the vitamins are, what foods you are already consuming that are high in nutrients and vitamins. Knowledge is power. Take the time to learn about your body and the vitamins it needs. Your body will thank you!

Our medicine should be our food.

Our food should be our medicine.

Hippocrates

Working at our weight is a daily and even hourly challenge.

Emotional eating is a major fight. All of us are exposed to substitution of food for emotions. No human is exempt. It is nothing to be ashamed of - it is a normal human condition. If you are clinically obese, I cannot stress enough to seek help from medical professionals.

If we seek to make a change - mark it on the calendar and count to 21 days. Research has proven it takes 21 days to make a real change. You can do it!

Make this the best holiday ever, treat your body and your mind to healthy food in the right proportions and be sure to eat leisurely with your family whenever possible.

If you take care of others, remember you must first take care of yourself.

Life is wonderful, it is even better when you are healthy. Eat well, eat leisurely, eat healthy!