Habits of Naturally Thin People

When you hear the term “naturally thin,” you probably envision people who can eat whatever they want and still maintain their ideal body weight. They don’t have to count calories, exercise for hours each day, or deprive themselves of foods they love.

If your experience is very different than this, the description above may sound like a dream – something that is impossible for you to achieve since you weren’t born one of the “lucky ones”.

This report is going to show you that being “naturally thin” is not a matter of genetics or luck. Rather, it is your daily HABITS that determine your weight. Even if you aren’t aware of it, the people who you would call “naturally thin” are actually DOING things each day that allow them to avoid gaining weight and easily maintain their ideal body weight.

Now you are going to learn what these habits are, so you can easily mimic them in your own life and achieve the same results.

Before we begin, let’s neutralize a common objection that may be bouncing around in your head right now: “But naturally thin people have fast metabolisms – I DON’T! Even if I change my habits, my metabolism will be working against me so I will still have a hard time losing weight.”

It is true that everyone has different metabolic rates. Some people do burn calories faster than others. Some people do have sluggish thyroid glands so they are more likely to gain weight and have a harder time losing weight.

However, this is not as common as you might think, and it may not be as big an issue as you fear. More often than not, a person’s day to day actions determine the rate at which they burn calories. For the majority of people who read this report, speeding up their metabolism will be as simple as changing the things they do each day – adopting the habits that we’re about to share with you.

But even if you do have a thyroid issue, or some other issue that will make it extra challenging to lose weight, you can still make progress with these tips. Maybe it won’t be as fast or easy as someone without the challenges you face, but any progress is still welcome, right? Keep that in mind as we go along.

One last important point: Remember that the habits profiled in this guide are not magic fixes – doing them once or twice will not make all of your excess pounds disappear overnight. See these habits as long-term changes to your lifestyle habits that will yield better results gradually.

Your goal in the meantime is just to focus on changing your habits – the things you do every single day – so that you move steadily and surely toward maintaining a healthy body weight easily and effortlessly. It may not seem effortless at first, but that’s only because you will be transforming old, ingrained unhealthy habits into new, positive healthy habits. That does require a bit of effort, but over time it gets much easier.

Naturally Thin Habit #1 – Eat When You Are Hungry

One of the most destructive effects of chronic dieting is the disconnection from your body’s own wisdom. Each and every one of us is born with an array of “signals” that our body sends out when it needs something. When we are hungry, hurting, tired, threatened, or ill, our bodies communicate with us. We experience clear symptoms when our bodies are conveying a need for something (whether food, rest or first aid).

Unfortunately, people who have been mindlessly following diets for many years may have developed the habit of ignoring or completely missing hunger cues from their bodies. Instead, they eat when they are supposed to (according to the plan they are following at the moment), or they eat because other people are eating, or they eat in response to emotional ups and downs so often that they can’t even remember what it feels like to be hungry.

Do any of these habits apply to you? Have you forgotten what it feels like to be truly hungry and to eat in response to the signals your body sends? If so, it’s time to start turning this around!

Start fresh first thing in the morning and note how your stomach feels when you first wake up. Pay attention to any signals you receive during the morning, and make an effort to eat only when you feel substantially hungry – say at least a 5 on a scale of 0 to 10 (zero being not hungry at all, and ten being absolutely ravenous).

Don’t be surprised if maintaining this habit is more challenging than you expect it to be! It might take practice to start trusting your body’s hunger signals again.

Naturally Thin Habit #2 – Don’t Stuff Yourself

Naturally thin people are in tune with their bodies at all times and rarely “stuff” themselves with food to the point of feeling uncomfortable. Almost everyone overeats on occasion, like holiday feasts or wedding parties – but the difference is that naturally thin people do it only RARELY. Like, almost never.

Conversely, people who struggle with excess weight tend to do this much more often – even on a daily basis. If you habitually stuff yourself to the point of feeling like you can’t move, just changing this one habit alone can result in a significant amount of weight loss, even if you don’t change the types of foods you eat.

Just like honoring your body’s hunger signals is important, so is paying attention to the signal your body sends to say, “I’ve had enough, you can stop eating now.” This signal can be subtle, but it’s there.

The best way to tune in so you can hear it is by paying attention to your stomach periodically as you eat. Notice that it transitions from feeling hollow and empty, to feeling a little bit more comfortable, and finally to feeling satisfied. If you stop eating at this point, you’ll feel very good. If you keep eating beyond this point, you’ll feel overly full and uncomfortable.

Naturally Thin Habit #3 – Modest Serving Sizes

Naturally thin people also intuitively know how much volume of food they need to feel satisfied. Rarely will you see them piling their plates high with huge amounts of food.

Instead, they start with very modest portions, perhaps half a cup to one cup of each food group. They eat those portions, paying attention to their level of satiety as they eat. If they feel satisfied after eating those initial portions, they stop eating. If they don’t feel completely satisfied, they go back for seconds (usually even smaller portions the second time around, perhaps just an additional spoonful or so).

Compare this with the habits of many overweight people, who often fill up their plates (even “mounding” the food so it stands several inches above the rim of the plate) and then proceed to eat every bit of food they took, never pausing to notice when their bodies are saying, “Enough!”

Changing this habit is easy – start each meal by taking only a small amount of each food you wish to eat. Remember that you can have more if you still feel hungry, but start with one small serving. Be firm about this – it may take a little bit of determination to override the compulsion to eat more than your body really needs.

Naturally Thin Habit #4 – Eat Regularly

This habit is really just an extension of the first tip we shared; eating when you are hungry. Many overweight people have developed a habit of starving all day long and then gorging on one big meal a day. Needless to say, this can wreak havoc on your metabolism if you do it often.

Naturally thin people, on the other hand, eat consistently all day long. Some of them don’t even eat regular meals – they just graze a little bit whenever they feel hungry. (This is different than mindlessly eating just because you are bored or restless.)

When you pay close attention to your body’s hunger signals, you’ll notice that you probably feel hungry every 2 to 3 hours. If you eat just a small amount of food at that time, you should feel satisfied for perhaps another 2 to 3 hours, so it’s possible to eat small portions of food 5 to 6 times per day. Bigger meals will keep you feeling full longer, so you may not feel hungry again for 4 to 5 hours.

Eating this way should help boost your metabolism, but also provide you with more energy and stamina than you may have had before. You’ll be providing your body with much needed fuel to help get you through the day, as opposed to running on empty. Foods that are largely “empty calories” (high sugar, processed, refined foods) will create blood sugar fluctuations that make you feel excessively hungry, so you’ll want to avoid this when possible.

Eating high-quality foods will keep you feeling full a bit longer, like foods high in protein, fiber and fat – good examples are nuts, fruit, vegetables, whole grains and lean meat or beans.

Naturally Thin Habit #5 – Focus on Your Food

While you are eating, does your attention constantly drift everywhere except onto the food you are putting into your mouth? This is a common habit for people who struggle with weight problems – while eating they are also watching television, surfing the web, talking on the phone, driving, reading the newspaper or otherwise distracting themselves.

Why is this a problem? Because if you aren’t paying attention to your meal, you are much more likely to eat more than you intended to, and you also won’t feel satisfied when you’re done eating because you weren’t even “there” for most of it!

Naturally thin people pay more attention to their food than anything else. They may still read or watch television while eating, but at the same time they are paying close attention to the food they are eating and the way their body feels as they eat. When their body sends the signal, “okay, that’s enough food for now,” they hear it and obey.

Not only do they naturally eat less at each meal and snack, they feel more satisfied by what they ate. Here’s another way to feel more satisfied:

Naturally Thin Habit #6 – Enjoy Every Bite

It’s a good idea to not only pay attention to the food you are eating, but to truly enjoy every single bite of it – not just enjoy it but savor it. Have you ever eaten a meal and thought afterward, “That was absolutely amazing!” The food just tasted really GOOD, and you were quite hungry, and once you were done eating you just felt very happy and satisfied?

You can create that same level of satisfaction with everything you eat if you do two things:

- Eat foods you love.

Yes, it’s important to eat foods that are good for your body, but it’s also important to eat foods you love – foods that taste really good and foods that your body tolerates very well (without gas, bloating, tummy aches, etc.)

- Take your time and really enjoy them!

Rather than gobbling down food so fast that you can barely remember what it tasted like, take your time. Take a bite and chew it slowly, really allowing your taste buds to wake up. Notice the flavor, the texture, the various spices that were used in cooking it, and so on. Then do the same thing with the next bite, and the next. Eat slowly and deliberately, tasting and enjoying each bite fully. It’s the best way to feel 100% satisfied after each meal, even if you are eating less than you are accustomed to.

Naturally Thin Habit #7 – Get Rid of Guilt

Have you ever noticed that naturally thin people rarely feel guilty about their eating habits? They do their best to eat what and how much their bodies need, but if they do overindulge from time to time, they don’t worry about it. They don’t beat themselves up or tear themselves down. They calmly move past it and go back to eating according to their bodies’ cues.

It may take a bit of practice for you to do the same, especially if you have created a strong habit of berating yourself every time you “screw up,” but the effort required to change this habit is well worth it. Get rid of guilt and instead see each moment as a new opportunity to do the right thing. If you do something that you start to feel guilty about (“I shouldn’t have eaten that second helping . . .”) stop and remind yourself that you are human and sometimes you will act before thinking it through. Promise yourself that you will do better next time and then move forward. Don’t look back; don’t fret; don’t obsess over the mistake.

When you do stick to your intentions and follow through with healthier habits, praise yourself. Give yourself a big old pat on the back and a “way to go” pep talk. Always be building yourself up rather than tearing yourself down.

Naturally Thin Habit #8 – Get Rid of All or Nothing Thinking

“All or nothing” thinking is also something you will want to pitch into the trash bin. Naturally thin people are flexible and resilient. You don’t see them eliminating entire groups of food from their diets. You don’t see them vowing never to eat this or drink that again. You don’t see them depriving themselves of foods they truly love.

Just as with the previous tip, you can choose to see each moment as an opportunity to treat your body well. You don’t have to give up all of the foods you love; you don’t have to follow a rigid diet; you don’t have to do anything that seems extreme and unpleasant. You just have to make wiser choices, moment to moment. That’s exactly what naturally thin people do!

Naturally Thin Habit #9 – Don’t Obsess About Food

Have you ever noticed that with restrictive eating habits, food obsession always follows closely behind? It’s only natural – if you consistently starve yourself or forbid certain foods, you are going to keep craving what you cannot have. Rigid diets do nothing but make you crave more and more food.

The best way to overcome obsessive cravings like these is to keep telling yourself that you can eat whatever you want, in moderation. Once you truly know that nothing is off-limits, you will relax and stop feeling like you need to eat it all right this minute. Food will become a pleasure rather than a desperate, driving obsession.

Naturally Thin Habit #10 – Form Positive Beliefs

Have you ever listened to a naturally thin person talk about their weight? They say things like this: “I can eat whatever I want and I don’t gain weight. I’m lucky that I don’t have to deal with weight problems. I can still fit into my high school graduation suit.”

Now, obviously they are saying these things because they are true – for them. If such things aren’t true for you, it doesn’t make sense to say them, right? Wrong!

As unbelievable as it may seem, your thoughts have a lot of power over your body. That doesn’t mean you can say things like that and have them instantly become true. But what would happen if you consistently repeated things like that to yourself day in and day out, for months at a time? Do you think you might be able to influence the way your body processes food? Do you think that over time you could possibly train your body to function more efficiently than it does now?

Experts say that the mind absolutely does have a direct impact on the way the body functions. If you doubt this, consider how it’s possible for athletes to dramatically improve their performance simply by visualizing themselves excelling at their sport. They mentally go through the motions of running, leaping, throwing, hitting the ball with precision and force, over and over again – and their physical performance improves as a result.

This experience is not limited to just athletes; visualization is a powerful tool that anyone can use to improve themselves and their lives. When it comes to weight loss and weight management, there are two great ways to use visualization.

First, visualize yourself being able to truthfully say that you can eat anything you want and maintain the perfect weight, like the examples above. Imagine that you are having a conversation with someone and you are telling them your new “truth”. Imagine them saying with admiration, “Wow, you are so lucky!” Over time, this new truth will begin to sink into your subconscious mind and feel more real to you. As your new beliefs take root, they will inspire different actions that create a self-fulfilling prophecy.

Another good way to use visualization for weight issues is to imagine yourself taking those better actions, effortlessly and naturally. See yourself craving more healthy foods, and feeling neutral about or even disinterested in sweets and junk food. See yourself loving exercise. Imagine drinking plenty of water each day, loving the way it makes you feel.

The more you focus on these activities from a positive state of mind, the more appealing they will be to you. Over time, they will become automatic habits you take each day without having to push yourself to do so.

Keep in mind that mental exercises like these won’t change everything instantly. But over time they can make a huge difference in your overall health and wellness goals.

Naturally Thin Habit #11 – Get Involved in Life

Sometimes people become obsessed with food because they have “shut down” in other areas of their lives. Due to emotional trauma they may have disconnected from other people in relationships; due to fear or poor self-esteem they may have stopped living full, happy lives. Withdrawing from life like this often leaves a person feeling empty and hollow inside, and they may try to fill that emptiness with food.

If your own life reflects this kind of emptiness, you’ll definitely want to start taking steps to bring some joy and meaning back into your life!

When you think about it, naturally thin people are often so busy living their lives that they hardly focus on food at all. When they get hungry, they eat. They enjoy their food, and then they move on to the next activity.

Adopting this approach to life is as simple as taking an interest in the world around you. Do you have any hobbies or interests? If not, take some time to explore activities that seem fun or interesting and decide if you like them enough to make time for them regularly.

Think about activities you used to enjoy when you were younger, or things that you enjoy reading about even now. If you can’t think of any right away, visit some adult education websites for ideas. Visit bookstores, craft stores, art supply stores, and dance studios in your area. Browse community classified ads to learn about interesting upcoming events you can attend.

The more you engage with life, the weaker your desire to eat emotionally will get.

Naturally Thin Habit #12 – LOVE Your Body

Can you honestly say that you love your body – without adding “disclaimers” to the sentiment? (Disclaimers would be things like this: “I love my body . . . except for all this gross fat.”)

Naturally thin people don’t spend all of their time hating their body and wishing it could be thinner, prettier or better than it already is. Even if they don’t consciously express love for their body, they are at least accepting of it. Compare that to people with excess weight that keep directing insults and hateful comments to their body.

When you start truly LOVING your body, you are going to notice two key things start to happen. First, you’ll feel more at peace with your body as a whole – even though it is carrying a few extra pounds, it won’t seem like the end of the world. Secondly, you’ll find it much easier to lose weight because you’ll be taking actions with the intention to treat your body with love and kindness. You’ll find it easier to eat healthier foods, drink plenty of water, get plenty of rest, and so on. Rather than battling your body, you’ll start caring for it, which will melt pounds much faster than trying to hate them away.

Naturally Thin Habit #13 – Be Spiritually Full

Another common cause of overeating is spiritual disconnection; similar to the emotional emptiness described on the previous page. However, even if you have a very active outer life, you can still be left feeling empty and disconnected inside, and that’s where a spiritual practice can be helpful.

Not all naturally thin people are what you would call “spiritual” – but then again, spirituality is such an individual thing that it can take endless forms. To you, spirituality might be connecting to a power great than yourself through prayer or meditation. For someone else it might be taking slow, mindful walks through a forest or sitting quietly in a garden; and for others it might be attending church or temple once a week.

How you choose to express and develop your spiritual side is up to you – your only goal is to find the activities that make you feel peaceful, centered and balanced from within on a regular basis.

Naturally Thin Habit #14 – Ooze Confidence

There are some naturally thin people that you wouldn’t consider to be very confident, but I’m referring more to body confidence with this tip, not necessarily confidence in other areas of life.

When you think about it, most naturally thin people don’t seem to be insecure or embarrassed about their bodies, while the majority of overweight people are. Naturally thin people have developed a sense of solidarity with their bodies. They aren’t locked in a battle of wills, fighting against themselves at every turn. They don’t view their bodies as enemies or separate entities that constantly work against them. They trust their bodies and remain aligned with them. This inner alignment translates into one important trait – body confidence. They are confident IN their bodies, and confident ABOUT their bodies.

So, how can you develop this same level of confidence? It begins by dropping the inner battle and making a decision to be friends with your body. That doesn’t mean you have to love every single thing about your body – there will always be room for improvement. Despite the things you wish to improve, however, you can still learn how to be at peace with your body and see it as an ally rather than an enemy.

Moment to moment, communicate your acceptance of your body. Rather than saying and thinking cruel things about your body, express kindness and patience. Rather than feeling ashamed of your body, allow its natural beauty to shine. Every body is beautiful in its own way! Keep reminding yourself of this and you will feel an amazing transformation taking place within you. The fear, hatred and shame will diminish, being gradually replaced with feelings of acceptance, peace, love, and yes, confidence.

Naturally Thin Habit #15 – Stay Active

Naturally thin people are almost always active in some form – even if they don’t officially “work out” every day. They may be very energetic so that they can’t sit still for any length of time. They may pace a lot while talking on the phone, or fidget while watching television, or keep jumping up to clean up messes as they happen.

You don’t necessarily have to develop nervous habits like these to lose weight, but you CAN use these habits as a model for a more active lifestyle than you may have right now. Start by getting clear about how much you move around in a typical day. Do you have a very sedentary lifestyle? Does your job require long periods of sitting? Do you sit for long periods of time while you are home? Are you more apt to drive somewhere relatively close rather than walk there? Do you usually try to get the closest parking spot possible when you go to the store?

Beyond creating a daily workout routine, becoming more active can be easily accomplished by making a commitment to move around more than you do now. Deliberately park your car farther away from your destination so you have to walk for several minutes to get there; take the stairs instead of the elevator; get up and march in place during commercials while you watch television; pace around the house while talking on the phone.

These are all small actions that can be easily performed, but over time they really add up to create a beneficial, active lifestyle.

Naturally Thin Habit #16 – Honor Cravings

How do you usually react to cravings for specific foods? Do you get angry and start fighting with yourself? Does your self-talk go something like this? “I could really go for some pizza right now. No! Pizza is so fattening, I can’t eat that. But maybe just one little slice . . . NO! I’ve got to lose this weight and I’m not going to do it by stuffing my face with pizza. These cravings need to go away before they ruin everything.”

Naturally thin people understand that cravings are a natural part of life. They aren’t bad or good, and they don’t mean that you are out of control or gluttonous, or anything of the sort. Cravings can be triggered by physical needs – like craving red meat if you are slightly deficient in iron or craving cheese when you need more calcium. They can also be triggered by emotional needs, like craving sweets when you feel lonely or stressed.

The fact that you have cravings is not the problem. The problem is seeing your cravings as threats. Instead, start switching your perspective on cravings and see them as naturally thin people do – simple “requests” being sent by your body and/or your emotions.

There are two basic ways to handle cravings: indulge them, or ignore them until they go away. Both responses are effective at different times, and depending on what prompted the craving (physical vs. emotional needs).

When you become aware of a craving, first consider whether you are really hungry at this moment. If you are, consider whether you might be able to satisfy the craving with a healthy alternative food – like having a dish of fruit and yogurt instead of the cherry cheesecake you initially wanted. Sometimes that can work well, and other times it may not.

For those times when nothing else will suffice but the food you are craving, you may decide to give in and have just a small amount of it. If you do this, do it consciously and deliberately – not from a state of guilt or frustration! Make it clear to yourself that you are going to eat this food and not feel badly about it.

An interesting thing begins to happen when you do this consistently – cravings cease to be such a big issue. Sometimes you will indulge them and sometimes you will ignore them until they go away, but at all times you will be honoring your physical and emotional needs rather than fighting against them or feeling out of control.

Naturally Thin Habit #17 – Fluctuations Are Normal

Naturally thin people understand that weight fluctuations are completely normal. They don’t freak out if the scale jumps up a couple of notches now and again. In fact, many of them don’t even step on the scale regularly. They trust their bodies to maintain the perfect weight and size, and they do just that.

Obsessing about every little pound is a sure way to drive yourself crazy! Allow your body to find its own balance. Focus more on taking the right actions to promote long-term health and wellness (yes, the tips we’ve included in this guide are a great start!) and your body will fall into a natural rhythm of weight loss and, eventually, weight maintenance. If you absolutely must weigh yourself, do it bi-weekly or even monthly. Or use your clothing as a guide, noticing how loose or tight they are as a gauge. You’ll be able to tell if the weight is still coming off, and take steps to correct it if it isn’t.

Do you see now how adopting habits like these can help you to lose weight and keep it off for good? Do you see how these kinds of activities can help your body burn calories more efficiently and elevate your metabolic rate?

There are exceptions to all of these habits, of course. Perhaps you know a naturally thin person who eats large portions or isn’t physically active at all. However, more often than not, if you watch “naturally thin” people, you will see that they automatically do the things we have shared with you, and if you start doing them too you will find it much easier to lose weight permanently.

Keep in mind that it may take some time to fully change your habits to more closely resemble the ones we have shared with you here – you don’t have to adopt all of them immediately. Work on them one by one, allowing a little time between them so you can adjust easily. Take it one day at a time and before long you will have overhauled your entire habit structure to better support your long-term weight goals.

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