10 eating habits of the highly successful and fit · 2015-10-10 · eating mostly low-density foods...

10 Eating Habits of theHighly Successful and FitThese eating habits will help you lose weight and keep it off. You’llboost your willpower, slim down, and shape up for goodBY CHALENE JOHNSON (/AUTHOR/CHALENE-JOHNSON) , May 25, 2012

(/WEIGHT-LOSS/HEALTHY-EATING-HABITS#BOTTOM) !

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Successfully fit people are successful not becauseof good luck, birth order, or family heritage butbecause they have adopted the right habits. Theydo things differently than the rest.

To be a successful person, you must adopt thehabits of success.

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Stephen Covey's theories on learning from thehabits of successful people in his book The SevenHabits of Highly Effective People suggest that byemulating the habits of successful people, anyonecan enjoy the life he or she desires. Learn thehabits, adopt the habits, practice the habits,enjoy the success. It really is that basic. Here,excerpted from Push by Chalene Johnson, the 10eating habits of successfully fit people.

1. They Tend to Stick to the Same "Daily

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The majority of fit people say they eat virtuallythe same meals every day, mostly the samebreakfast, same lunch, same dinner, and when itcomes to snacks and beverages . . . well, youguessed it, very predictable food. To clarify, theydid not suggest that they eat exactly the sameentree for every meal, but they often chose fromthree, maybe four things that they like forbreakfast, lunch, and dinner.

There are three possible reasons behind thisshared habit among fitness professionals,individuals who have succeeded at taking off100-plus pounds and keeping it off for years, andthose who have been trim all their lives.

First, it allows "careful" eaters to predict theirdaily calorie allotment without much effort.Second, perhaps the most fit among us areentrenched in habit, including the habit of taste.Third, effortlessly fit folks are in tune with theenergy and calorie needs of their bodies. Whenthey find foods that deliver what they need andthat they enjoy, why look further? Keep in mind,there's a fine line between careful eating anddisordered eating. The careful eater's diet is ahabit and not a matter of control or obsession.

2. They Eat Breakfast

This one common characteristic is nearlyuniversal in statistical studies of people who haveachieved and maintained a large weight loss.Eighty percent of those who have been able tomaintain a weight loss of at least 30 pounds forat least a year report that they always eatbreakfast. Research has consistently shown thatthe people who successfully lose weight are the

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ones that wake up and eat! Furthermore, peoplewho eat breakfast regularly have better vitaminand mineral status and eat fewer calories fromfat. Experts agree that the majority of people whostruggle with overeating are those who undereatduring the first part of the day, specifically thosewho skip breakfast. So it seems that breakfastreally is the most important meal of the day!

Why does eating breakfast help people lose andultimately maintain a healthier weight? Onetheory suggests that eating a healthy breakfastreduces hunger throughout the rest of the day,therefore decreasing the likelihood of overeatingand making poor food choices at lunch.

3. They Drink Water

Not soda. Not iced tea. Just plain old water. Thisis the biggie. Drinking enough water is a vitalpart of any conditioning program because itkeeps your body functioning in homeostasis andaids every aspect of bodily function. Highlysuccessful fit people drink at least six to eight 12-ounce glasses of water a day, plus more asneeded during exercise(http://www.womenshealthmag.com/tags/workouts). Note: It's possible to drink too muchwater, which dilutes the body's electrolytes(potassium, sodium, chloride, magnesium).Don't drink more than a gallon a day unlessyou're also replenishing your electrolytes.

4. They Eat Small—And Often

Most people know that small, frequent meals areabsolutely the only way to go. Why? Becausewhen we go longer than 3 hours without eating,our levels of the stress hormone cortisol rise.And high cortisol levels signal the body to store

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fat in the abdominal region. Keep in mind toothat people who skip meals have the highestcortisol levels of all!

Eating small meals more often reduces cortisollevels, research suggests. In a study published inthe New England Journal of Medicine, peoplewho ate six small meals a day for 2 weeks, asopposed to three large meals containing thesame total number of calories, reduced theircortisol levels by more than 17 percent! They lostbelly fat, too.

When you eat small, frequent meals long term,the body becomes efficient at keeping cortisollevels low, which helps both men and womenreduce belly fat.

Eating throughout the day also makes you lesstempted by the monster-size buckets ofpopcornand supersize fries and drink containers thatinclude triple and quadruple servings. Guided bytheir nutritional needs and deeply rooted habit toeat small meals throughout the day, the superfitstand steadfast, even in the face of a delicious,jumbo chocolate-chip muffin.

5. They Eat Whole Foods First

Successful fit people tend to eat mainly whole,unprocessed foods, including fruits, veggies, andwhole grains (and products made from wholegrains). Certainly they enjoy the occasional treat,but 80 percent of the time or more, theirpreference leads to whole foods.

Whole, natural foods—apples, steel-cut oatmeal,broccoli, salads, brown rice—are what foodresearchers call low-density foods. That is, theytake up a lot of room in your stomach becausethey contain lots of fiber, which satisfies hunger

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with few calories. High-density foods are theopposite; they are things like butter, oils, candy,or ice cream. Think about how much frosting youcould pack into your stomach if you really tried.(Okay, don't think about it—it's too gross.)Eating mostly low-density foods is the easiestway to keep your weight in check without feelinghungry or like you’re depriving yourself.

6. They Know Their Foods

This characteristic is truly universal among fitpeople: They know, generally speaking, everyfood's calories and approximate protein,carbohydrate, and fat content. It's not a case ofbeing idiot savants but rather of having anunderstanding, a knowledge of food that allowsthem to make an educated guess. Theirassumptions are almost always spot-on. This giftaffords them the skill of making better foodchoices on a moment’s notice.

Just as important: They know what one servingof said food really looks like. You can show aneffortlessly fit person a whole grain cracker, andeven without looking at the label, he or she canaccurately predict how many crackers count asone serving. It’s not a gift, actually. It's a skill,and all habits are skills you can master.

This skill is easier to acquire than it sounds. Acouple of weeks of label reading is all it takes.There are even apps for your phone and Websites that provide this information quickly andfor free.

7. They Eat Their Favorite Foods—Carefully

Despite knowing everything about their foodsand tending to stick to the same foods day in and

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day out, fit people rarely report eliminatingfoods. If it's something they crave, they enjoy alittle taste. They know that simply eliminatingfoods they absolutely love will only set them upto fail when the temptation is too great. Instead,successfully fit people know that it's okay toindulge every once in a while. They savor thosemoments instead of sucking down the food as ifthey’re afraid it's the only time they'll ever see itagain.

8. They Don't Keep Red Zone Food in theHouse

If you look in a successfully fit person's fridge,pantry, or cupboards, you won't typically findcookies, crackers, chips, chocolate, full-fat icecream, or soda. Why? Because they don't cravethese things. They also know you can't eat ’em ifyou don’t have 'em. Smart, right?

What's interesting about these trim types is thatthey don't have the same inner battle of healthyversus junkie foods that the average person whostruggles with weight might have. They can walkpast the aisle with chips and sodas and thinknothing of it. Either they never developed thejunk food habit or they kicked it.

9. They Close the Kitchen after Dinner

Unlike most Americans, successfully fit peopleeat their final meal at a reasonable hour, asopposed to eating dinner followed by a lavish10:00 p.m. snack and another dessert. Mostoften they go to sleep, not hungry, but on anempty stomach. This allows them to wake upfeeling thin, rested, and hungry for breakfast. Itmay take a little effort, but going to bed earlierand going to sleep without food awaiting

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digestion in your stomach keeps your body’smetabolism in a fat-burning state. Instead ofdigesting, which causes restless sleep, your bodycan focus on other things—like repairing cells!

10. They're Resourceful and Politely Pickyat Restaurants

Successfully fit people find healthful alternativesto selections on any menu, from a five-starrestaurant's to Wendy's. They know that it's thefood choices, not necessarily the restaurantchoices, that help them to stay slim and healthy.

They generally steer clear of fried meat, poultry,and fish. Instead, they order their proteinbroiled, steamed, stir-fried, or poached. Theyalso speak up in restaurants, politely makingspecial requests like asking that their dish beprepared with little or no butter or sauces andwith dressings on the side.

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