The 7 Laws of Leanness

by Mens Health

Why do some people seem naturally thin—able to torch cheeseburgers instantly
and never gain a pound? And why do some of us—okay, most of us—sweat and diet
and sweat and diet some more, and never lose enough to get the body we want?

Because those “naturally thin” people actually live by a series of laws that
keep them from ever gaining weight. And if you know their secrets, you can
indulge and enjoy and never gain another pound as long as you live.

As the editor-in-chief of Men’s Health, I’ve spent the past two decades
interviewing leading experts, poring over groundbreaking studies, and grilling
top athletes, trainers, and celebrities for their health and fitness advice. And
I’ve learned that what separates the fit from the fat, the slim from the sloppy,
the toned from the torpid, is a set of rules. And what’s amazing is that none of
them involves spending hours on a treadmill, eating nothing but grapefruit and
tree bark, or having part of the small intestine replaced with fiberfill. Follow
these simple rules and weight loss will be automatic.

-David
Zinczenko

LAW #1: Lean People Don’t Diet

What? Of course lean people diet! They’re just
magically better at denying themselves than the rest of us are,
right?

No. In reality, studies show that the number one predictor of
future weight gain is being on a diet right now. Part of the reason is that
restricting calories reduces strength, bone density, and muscle mass—and muscle
is your body’s number-one calorie burner. So by dieting, you’re actually setting
yourself up to gain more weight than ever. And a recent study in the journal
Psychosomatic Medicine showed that tracking your diet in a food journal
can actually boost your stress levels, which in turn increases your level of a
hormone called cortisol, and cortisol is linked to—you guessed it—weight
gain.

LAW #2: Lean People Don’t Go Fat-Free

A European study tracked nearly 90,000 people for several years and
discovered that participants who tried to eat “low fat” had the same risk of
being overweight as those who ate whatever they wanted.

Fat doesn’t make
you fat, period. Indeed, you need fat in your diet to help you process certain
nutrients, like vitamins A, D, and E, for example. And many “fat-free” foods are
loaded with sugar, and therefore have even more calories than their full-fat
cousins. Even the American Heart Association says that fat-free labels lead to
higher consumption of unhealthy sweets. Fat keeps you full and satisfied.
Fat-free will send you running back to the fridge in an hour, hungry for
more.

LAW #3: Lean People Sit Down to Eat

In fact, the more you sit down and enjoy your food,
the leaner you’re going to be. Punishing yourself only makes you
fat!

Greek researchers recently reported that eating more slowly and
savoring your meal can boost levels of two hormones that make you feel fuller.
And researchers at Cornell University found that when people sat down at the
table with already full plates of food, they consumed up to 35 percent less than
they did when eating family-style—that is, by passing serving dishes around the
table.

LAW #4: Lean People Know What They’re Going to Eat Next

Planning your responses to hunger may help you shed
pounds faster, say Dutch researchers. They posed their subjects questions like
“If you’re hungry at 4 p.m., then . . . what?” Those who had an answer (“I’ll
snack on some almonds”) were more successful at losing weight than those who
didn’t have an answer.

LAW #5: Lean People Eat Protein

In a recent European study, people who ate
moderately high levels of protein were twice as likely to lose weight and keep
it off as those who didn’t eat much protein.

A New England Journal
of Medicine
study looked at a variety of eating plans and discovered that
eating a diet high in protein and low in refined starches (like white bread) was
the most effective for weight loss. Protein works on two levels: First, you burn
more calories to digest it. Second, because your body has to work harder to
digest a Big Mac than, say, a Ho Ho, you stay fuller longer.

LAW #6: Lean People Move Around

I don’t mean climbing Kilimanjaro, breaking the tape at the Boston Marathon,
or spending 24 hours at 24 Hour Fitness. I mean going for a short bike ride (20
minutes burns 200 calories), taking a leisurely walk (145 calories every 51
minutes), wrestling with your kids (another 100 calories smoked in 22 minutes),
or fishing (there’s 150 calories gone in an hour—even more if you actually catch
something).

Simply put, fit people stay fit by having fun. Scientists
have a name for how you burn calories just enjoying yourself. It’s called NEAT:
non-exercise activity thermogenesis. Sounds complicated, like something only
policy wonks at a global warming summit are qualified to discuss. But it’s
pretty simple: Pick a few activities that you enjoy, from tossing a stick for
your dog to bowling with your best friend, and just do them more often. The
average person makes 200 decisions every day that affect his or her weight. If
you choose the fun option more often than not, you’ll see results.

LAW #6: Lean People Move Around

I don’t mean climbing Kilimanjaro, breaking the tape at the Boston Marathon,
or spending 24 hours at 24 Hour Fitness. I mean going for a short bike ride (20
minutes burns 200 calories), taking a leisurely walk (145 calories every 51
minutes), wrestling with your kids (another 100 calories smoked in 22 minutes),
or fishing (there’s 150 calories gone in an hour—even more if you actually catch
something).

Simply put, fit people stay fit by having fun. Scientists
have a name for how you burn calories just enjoying yourself. It’s called NEAT:
non-exercise activity thermogenesis. Sounds complicated, like something only
policy wonks at a global warming summit are qualified to discuss. But it’s
pretty simple: Pick a few activities that you enjoy, from tossing a stick for
your dog to bowling with your best friend, and just do them more often. The
average person makes 200 decisions every day that affect his or her weight. If
you choose the fun option more often than not, you’ll see results.

Share This Post
Share
Get Adobe Flash player