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Real Simple – 4 Little-Known Habits of Slim People

4 Little-Known Habits of Slim People

These simple practices could have a big impact.

models-outside-laughing

Photo by Amanda Marsalis

Instead of being jealous of your effortlessly slim friends, it might be worth asking about their habits. According to a new studyfrom the Cornell Food & Brand Lab, many slim people (who aren’t on strict diets!) use less traditional tactics that could aid in weight maintenance. The findings were presented at Obesity Week in November 2015, and the proceedings were posted online in early 2016.

Using the Slim by Design Registry (now called the Global Healthy Weight Registry), the researchers surveyed adults who have been successful in maintaining a healthy body weight over their lifetime. After answering questions about their diet, exercise, and daily routines, the respondents were divided into two groups.

The first group, which consisted of 112 adults, rarely dieted and were considered “mindlessly slim.” Eighty percent of the group was female, with an average height of 5 feet, 6 inches and an average weight of 136 pounds. The second group dieted much more frequently and thought regularly about what they ate.

After comparing each group’s results, the researchers found that the weight loss tactics used by the first group strayed from traditional weight-related recommendations—but were successful nonetheless. These strategies included eating high-quality foods (65 percent ate vegetables at dinner every day, and 51 percent ate fruits and vegetables with breakfast),cooking at home instead of dining at restaurants, and listening to their inner cues. Additionally, they didn’t feel as guilty about over-eating, and had an enjoyment-based approach to food.

“These results are encouraging because they imply that instead of putting restrictions on one’s diet and avoiding favorite foods, weight gain could be prevented early on by learning to listen to inner cues and putting emphasis on the quality instead of the quantity of food,” Anna-Leena Vuorinen, lead researcher of the study, said in a statement.

Hoping to lose weight without going on a diet? Try implementing these small changes into your daily routine.

Source: RealSimple.com

Indian Express – Weight loss tips

Weight loss tips: Focus on quality of food and not quantity

Instead, of avoiding favourite foods, weight gain could be prevented early on by learning to listen to inner cues and putting emphasis on the quality.

By: IANS | New York | Updated: February 11, 2016 4:48 pm

Eat healthy to stay fit. (Photo: Thinkstock)Eat healthy to stay fit. (Photo: Thinkstock)

Have you come across a few people who never seem to worry about weight and yet manage to stay slim? One secret that works behind their seeming effortlessness may actually be a sharp focus on the quality of food that they eat, suggests new research.

“These results are encouraging because they imply that instead of putting restrictions on one’s diet and avoiding favourite foods, weight gain could be prevented early on by learning to listen to inner cues and putting emphasis on the quality instead of the quantity of food,” said lead researcher Anna-Leena Vuorinen from the University of Tempere in Finland.

You know that one friend who never worries about weight and seems to stay effortlessly slim? That friend, and others like him might unknowingly possess secrets to helping those who struggle with their weight. The findings are based on Global Healthy Weight Registry that surveyed adults who have successfully maintained a healthy body weight throughout their lives. The registry was created by Cornell Food and Brand Lab of Cornell University in the US. Those who voluntarily signed up for the registry answered a series of questions about diet, exercise and daily routines.

The researchers then divided the respondents into two groups. Group one, the mindlessly slim, consisted of 112 adults who reported that they did not maintain strict diets. The other group consisted of those who dieted regularly, thought about food frequently and were highly conscious of what they ate. After comparing the responses from each group, the researchers found that mindlessly slim individuals were more likely to use strategies that differ from traditional recommendations for weight loss or maintenance. These strategies include eating high-quality foods, cooking at home and listening to inner cues in order to stay slim. Also they did not indicate feeling as guilty as the other group about overeating. Furthermore, mindlessly slim people were more likely to have an enjoyment-based, internally informed approach to food and eating, the study found. The findings were presented recently at the annual scientific meeting of The Obesity Society in Los Angeles, US.

Source: The Indian Express

South China Morning Post – If your adult weight’s always been normal, science needs you

If your adult weight’s always been normal, science needs you

 People who’ve never been thin or fat and whose weight hasn’t changed much since the age of 18 have been invited to join Cornell University’s Global Healthy Weight Registry so scientists can tap into their habits, secrets and advice for those wishing to lose weight and keep it off

 by Richard Lord
PUBLISHED : Monday, 01 February, 2016, 2:01am
UPDATED : Monday, 01 February, 2016, 2:01am

Obesity has become a massive public health issue across the world, particularly in the West: in the US, for example, more than one-third of the population is now obese and more than two-thirds overweight, while in the South Pacific archipelago American Samoa, a whopping 74.6 per cent of people are classified as obese.

With changing lifestyles, it’s safe to assume that obesity and its associated risks, including diabetes, heart disease, high blood pressure and several cancers, are coming to our part of the world, too. In China, in particular, the combination of fast-growing wealth, a culture centred on food and the one-child policy look like the ingredients for an obesity time bomb, especially as Asian people in general are particularly susceptible to type 2 diabetes.

One result of this global obesity epidemic has been the now familiar avalanche of nutritional advice, lifestyle tips and miracle quick fixes that has invaded our lives. Most methods for fighting obesity focus on persuading people to improve their lifestyles to guard against it. The advice can roughly be summed up as: eat less, eat better, exercise more.

But nutritional orthodoxy recently executed one of its periodic about-turns – essentially: sugar is now the enemy; fat isn’t as bad as we thought it was and might in fact be fine, although we’re not sure – so it’s hard to know precisely what, and most importantly whose, advice to follow when it comes to shedding those pounds or, better still, keeping them off in the first place. And given the preponderance of know-nothings, charlatans and guessers in the nutritional advice sphere, it makes sense to the one group of people who definitely know what they’re talking about: those of normal weight.

That’s the rationale behind a new initiative, the Global Healthy Weight Registry, launched by the Food and Brand Lab at Cornell University in the US. It takes an empirical, pragmatic approach to weight control, by aiming to tap into the habits, secrets and advice of people who are not only of normal weight, but have more or less always been that way.

Anyone in the world can sign up provided they have a BMI of between 18.5 and 24.9; have never seen a health care professional about their weight; and their weight hasn’t fluctuated by more than five per cent between their highest and lowest weights as an adult; exceptions are made for pregnancy. (The World Health Organisation considers anyone with a BMI of between 18.5 and 24.9 to be of healthy weight; unofficial Asian BMIs consider Asians with a BMI of 18.5 to 22.9 to be of normal weight, and Asians with a BMI of 23 to 24.9 to be overweight or “pre-obese”).
Apart from the qualifying criteria and basic demographic information, participants are asked about their eating habits, their favourite foods, their exercise habits and what they like to do in their spare time. There are also a few more tangential questions, covering subjects such as their relationship with their parents as children.
A computer-generated representation of an overweight body on a slim frame.
“It would be really cool, for example, if we found out that among people who have a healthy relationship with food, food wasn’t used as a reward when they were a child,” says Camille Finn, the manager of the registry.
The intention is to use those findings to produce recommendations about how to maintain a normal weight based on what real people of normal weight do, which will obviously become more statistically robust and therefore more reliable the more people sign up for the registry. The results of the first big data crunch are due in May.
The registry, which is funded by the Food and Brand Lab without any grant or external sponsorship, is modelled on the unrelated US National Weight Control Registry, run by Brown Medical School and the Miriam Hospital Weight Control and Diabetes Research Centre in the US state of Rhode Island. Studying the habits of people who have lost more than 14kg and managed to keep that weight off, it uses a similar methodology of, effectively, crowd-sourcing good advice, although it’s restricted to the United States.
“The National Weight Control Registry gave us a lot of insight into weight loss,” says Finn. “We became interested in people who had never been fat.”
Colombian twins Juan Manuel and John Anderson Giraldo are 18 months old and weigh 16kg; their ideal weight is 11kg. Obesity is a global problem.
Of course, those people are rather more difficult to find in the US than in, say, Hong Kong, and Hongkongers are encouraged to sign up to the registry as it seeks to broaden its base of participants. So far more than 80 per cent of those registered are in the US, but of course the secrets to maintaining a normal weight could be very different depending on location – most people in Asia, for example, don’t get fat just by responding to their environment in the way that most people in the West do – and advice is also likely to differ according to age, sex and ethnicity.
“We’re very interested in hearing unique tips and tricks from groups of people we haven’t heard from before,” says Finn. “Variations in weight are definitely to do with the environments people grow up in, their interactions with their families and so on.”
Finn adds that so far the most important factors seem to be people’s daily lifestyle habits, their environment and the people around them. The registry downplays the importance of genetics. “We want to use the results to help people, so it has to be about behaviours that people can change,” she says.
The registry is also finding that portion control might be just as important as food choices. “We’re finding that these people don’t necessarily eat healthily all day every day, but they do eat in moderation,” says Finn.
“Those strategies for staying thin can help anyone stay healthy,” says Finn. “Even if you’re not interested in being thin, there will be some very cool insights that everyone can use to strive for a healthier lifestyle.”
Wansink first founded the Food and Brand Lab at the University of Illinois in 1997 before moving it to Cornell in 2005. The lab comprises a group of academics and students covering everything from food science to agricultural economics to marketing, and its main interest is in food psychology: people’s behaviour when it comes to eating, looking at how that influences their food choices and, ultimately, their health.
“The problem we have at the Food and Brand Lab is that so many people want a quick fix – to lose weight immediately,” says Finn. “A lot of weight-loss advice is all about doing that – you’ll lose weight, but you won’t keep it off.
“Nutrition is a part of health you can control. With the registry, we’re trying to find ways we can control our environment and our own health.”

Source: South China Morning Post  

Yahoo! – This Registry Will Gather (and Reveal) Secrets to Maintaining a Healthy Weight

This Registry Will Gather (and Reveal) Secrets to Maintaining a Healthy Weight

December 30, 2015

(Photo: Getty Images)

In the health world, we’re typically inundated with research on the best ways to lose weight, from nutrition advice to fitness tips. But what if we knew the secrets to never gaining it in the first place? What if we just focused on how to stay at a healthy weight?

Brian Wansink, PhD, director of the Cornell Food and Brand Lab, author ofSlim by Design, and Yahoo Health Advisory Board Member, and his team of researchers at Cornell Food and Brand Lab are launching the Global Healthy Weight Registry in January to gather information and discover the secrets of people who have pretty much never gained weight (other than 5 to 10 pounds).

You can join the registry here.

Currently, the National Weight Control Registry, made up of people who had lost 30 pounds and kept it off for three years, provides a wealth of information on weight loss and what makes individuals successful with it long-term. But we don’t hear much about preventing weight gain in the first place, Camille Finn, manager of the Healthy Weight Registry, tells Yahoo Health.

“We need this registry so that we can share the secrets of people who have never been overweight,” Finn explains. “We hope to discover interesting tips and tricks from people who have always been a healthy weight and share those secrets to help others avoid gaining weight.”

So who’s eligible for the registry? Finn breaks it down: “The perfect candidate is someone 18 or older who has maintained a healthy body weight (healthy body mass index) throughout their adult life, and who has not worked with weight counselors or other health professionals regarding their weight in the past.”

If you think you qualify, the next step is to take a questionnaire, which asks a wide range of questions on topics such as what you eat for breakfast, food preferences, cooking secrets, and broader topics such as hobbies and your outlook on life. Once you’re accepted — you’ll be kept anonymous, don’t worry — you’ll be sent updates on new insights and related research papers Wansink’s team publishes. Your only other commitment will be to answer a new set of questions once a year.

‘If you are not eligible, we can still keep you up-to-date on some of our findings when you sign up as a Registry Friend on our website,” Finn explains.

Once the registry gets going, the team will crunch the data in search of commonalities among healthy weight people, says Finn. Then, they’ll share these insights with both the people in the registry and the general public, so that others can apply these tips and tricks to their own lives. “We’ll write academic articles on the results and develop infographics, posts, and tweets, and share them on the website and our social media so that we can help people stay slim.”

The team has created an infographic with some of their preliminary findings on “healthy weight” registrants, which includes some interesting stats: 63 percent eat veggies with dinner every night, 46 percent eat fruit at breakfast, 47 percent never diet, and over 50 percent exercise four or more days per week.

As the registry grows, more insights like these will be revealed and guide useful recommendations that other people can follow to help maintain a healthy weight throughout their lives.

Source: Yahoo! Beauty

EurekAlert – A Slim By Design Breakfast

A Slim By Design Breakfast

Breakfast preferences of healthy-weight people

CORNELL FOOD & BRAND LAB

Time and again we’ve been told: Breakfast is the most important meal of the day. This refrain has proven particularly truthful for people who are trying to lose weight. To gain insight into what breakfast eating habits would be beneficial to those seeking to lose weight, a Cornell Food & Brand Lab research team sought to find out what healthy weight people eat for breakfast.

The research team established an online Slim by Design registry to investigate characteristics and behaviors of people who are at a healthy weight and do not struggle with weight problems (see the infographic). 147 people (118 female) participated in the registry by answering questions about their breakfast patterns. Specifically, they responded to the question: “On an average day, what would you have for breakfast?”

The study showed that the most common breakfast items consumed by slim people were The study showed that the most common breakfast items consumed by slim people were fruits (51%), dairy (41%), cold cereal / granola (33%), bread (32%), eggs (31%), hot cereal (29%), coffee (26%). Only 4% of participants indicated that they didn’t eat breakfast.

“One important take away from this study is that a very high rate of slim people actually eat breakfast instead of skipping, which is consistent with previous research on the importance of breakfast,” explains lead author Anna-Leena Vuorinen, “But what stands out is that they not only ate breakfast, but that they ate healthful foods like fruits and vegetables. Also, egg consumption was higher than we expected.” If the Food and Brand Lab has a refrain of its own it’s: do what slim people do.

The findings of this study, conducted by Anna-Leena Vuorinen, of VTT Technical Research Centre Of Finland, PhD student at the University of Tempere and currently a visiting scholar at the Food and Brand Lab, Camille Finn a Nutrition Sciences major at Cornell University, and Brian Wansink, PhD, director of the Cornell Food and Brand Lab and author of the book Slim by Design, are being presented at Obesity Week 2015, Los Angeles, CA on November 4th at 11:45 am PT.

 

Media Contact

Source: EurekAlert – November 4, 2015

Food World News – Top 7 Foods Healthy-Weight People Eat For Breakfast

 

Medical Daily – Want To Lose Weight?

Want To Lose Weight? Do What Slim People Do And Eat Breakfast

Healthy Breakfast
Do what slim people do to lose weight. Tella Chen CC BY 2.0

We’ve heard time and again that breakfast is the most important meal of the day. It may be true, but getting a nutritious, filling breakfast can be hard for those who are trying to lose weight. While many breakfast-food commercials show us a bowl of cereal can be a part of a balanced breakfast, most people don’t know what goes into one. Instead of asking a nutritionist whose job it is to eat healthy, researchers decided to ask regular, healthy weight people what their secret was.

A research team from the Cornell Food & Brand Lab created an online Slim By Design registry to find out characteristics and behaviors of people with a healthy weight, who also don’t struggle with weight problems. They recruited 147 people — 118 female — and asked them about their breakfast patterns. The main question they wanted answered was, “ On an average day, what would you have for breakfast?”

For slim people, the most common item eaten for the supposed most important meal of the day were fruits, with 51 percent of respondents saying they ate them. Fruits were followed closely by dairy at 41 percent, and cold cereal or granola rounded out the top three at 33 percent. Only 4 percent of people responded by saying they skipped breakfast altogether, which is great, since research shows skipping breakfast can elevate your risk of a heart attack or coronary heart disease.

“One important takeaway from this study is that a very high rate of slim people actually eat breakfast instead of skipping, which is consistent with previous research on the importance of breakfast,” lead author Anna-Leena Vuorinen said in apress release. “But what stands out is that they not only ate breakfast, but that they ate healthful foods like fruits and vegetables. Also, egg consumption was higher than we expected.”

Though breakfast was the main focus of the survey, the researchers also found slim people had a number of different preferences when it came to the type of food they consumed. A majority considered chicken to be their favorite meat, while only 7 percent called themselves vegetarians. Thirty-five percent said they didn’t drink soft drinks, and 19 percent didn’t drank alcohol.

As far as exercise went, a majority of them said they were physically active one to three days a week, and nearly half of the participants said they never dieted.

Though this might not be incredibly beneficial to those who are trying to lose weight, it does give insight to how slim people stay the way they do — through healthful eating and regular exercise. The Cornell Food & Brand Lab has a phrase to go with its findings: “Do what slim people do.”

Source: Medical Daily – November 5, 2015

Vox – How to rearrange your environment to lose weight

How to rearrange your environment to lose weight

Matt Cardy/Getty Images News

The design of a food label, the size of a package, the name of a restaurant item: for more than two decades, Cornell professor Brian Wansink has been studying how these little things add up to shape the decisions we make about our food — and reshape our bodies. You may remember Wansink from such classic research as “the bottomless bowls” study, which showed that people will mindlessly guzzle down soup as long as their bowls are automatically refilled, or the “bad popcorn” study, which demonstrated that we’ll gobble up stale and unpalatable food when it’s presented to us in huge quantities.

wansink

Brian Wansink. (Photo: Jason Koski.)

Over the years, Wansink has become increasingly convinced that, perhaps more than anything, we need to redesign our environments to nudge people toward healthy eating. “It’s easier to become slim by design than slim by will power,” he told Vox. “Design you change once; will power you have to do every day for the rest your life.”

With a new book out, Slim by Design, Vox spoke to him about the small changes he thinks people should make to live healthier lives and how consumers can be empowered to alter their surroundings — from restaurants to grocery stores and schools — in a way that could help us all lose weight.

Julia Belluz: What made you start looking at the impact of our surroundings on our bodies?

Brian Wansink: I have been researching in this area of how you can influence healthy eating for 25 years. We had been doing research on packaging, and found that smaller packages mean people end up eating dramatically less food. I found people would pay a premium for smaller packages. I told M&M, Mars and Nabisco to make 100-calorie packs. They didn’t believe it at first, but they eventually made them, and that ended up being a huge success. Since then, I’ve been looking at what are the things in our environments that trip us up. With Slim by Design, I’m looking more broadly across society: what we can do ourselves, in our homes, our restaurants, where we shop, to be healthier.

JB: In the book, you note that most Americans eat more than 80 percent of their food within five miles of where they live, and you call for a consumer-led movement to re-engineer these spaces. Can you tell me about what this looks like?

BW: For example, we have this 100-point scorecard for lunch rooms in schools. Instead of banning chocolate milk, it gives schools points if they make white milk more convenient and attractive to drink. If there is fruit that’s provided within two feet of a cash register, they’d get another point. If they name the healthy vegetables cool names, another point. Most school lunchrooms initially only score between 20 to 30 points. These changes can be made in a weekend and cost almost nothing to do.

“THE REASON I’M NOT VERY SANGUINE ABOUT POLICY IS THAT IT TREMENDOUSLY BACKFIRES. I CAN GUESS IN 1920 THAT THEY THOUGHT PROHIBITION WAS GOING TO BE A GREAT IDEA.”
JB:
So consumers hold the answer to the obesity crisis?

BW: Up until now, consumers haven’t really known that they could ask a restaurant to change, or ask their workplace or school to make changes. They didn’t know what to ask. That’s been my mission for the last seven years: trying to figure out what can be done that works. If we get a restaurant to offer half-size portions, it’s not just us who benefit, it’s all the people who didn’t realize to ask for half-size portions. Then a sea change happens. To cause a transformation, we can’t do it by shaking a finger at restaurants or grocery stores. You have to do it by hitting it where it counts the most: having consumers say “here’s what I want.”

JB: Handing the responsibility to the individual somewhat takes this problem out of the realm of policy. You aren’t a fan of policy solutions, are you?

BW: The reason I’m not very sanguine about policy is that it tremendously backfires. I can guess in 1920 that they thought Prohibition was going to be a great idea. There’s a lot of things I don’t think it would be a good idea to ask restaurants to do, that won’t make them more money, but there are a lot of things they can do that would help us eat better and they’d make more money: offering half-size portions, not offering bread baskets.

What we’ve tried to do in the past is to fight the obesity crisis by asking the individual to do it: saying it’s will power and education. We  tried to become slim by willpower and then slim by policy, and that didn’t work well. What we haven’t done is engage the consumer.

JB: What are the health hazards people can change immediately?

BW: People need to make sure they have a fruit bowl within two feet of where they regularly walk in their kitchen. The second change I’d make is don’t eat lunch at your desk. Go out to lunch. Get away from the desk. You’ll not only feel happier but you’ll be less likely to overeat snacks and you’re going to enjoy things more. The third thing I’d do would be to go this website and print out the scorecard for your child’s school and give it to the food services director and principal to work on.

JB: If it’s our surroundings that count when it comes to obesity, how do you explain the individual-level differences among people in the same places: the fact that some members of a household for example have vastly different weights.

BW: It’s a good question. To understand that, we’re going to have a Slim By Designregistry. We want to know what healthy weight people, who have never had a weight fluctuation, know that the rest of us don’t know. If we knew what they did differently we would have some idea of how we might want to change. So this registry invites people to come there and if they can qualify, we ask them about 100 different questions: describe your typical breakfast, what do you do when you’re hungry in the afternoon. We ask them questions and the goal is to come up with a series of answers about what slim people do that makes them thin or able to avoid food and not have these food cravings most of us have.

JB: We know obesity is a disease that disproportionately affects lower income, less educated, and minority populations. How do you reach these consumers?

BW: If only 20 percent of us are getting empowered, those people are going to benefit natively. All of a sudden, fast food restaurants put healthy stuff at the top of menu boards, or have little table tins that advertise water or milk instead of soda. It’s all the people who didn’t even know they had a problem that will benefit by being in an environment that we’ve changed.

Source: Vox – September 20, 2014

Cornell Chronicle – Slim people asked to share tips in registry

Slim people asked to share tips in registry

While many struggle with their weight and count calories, everyone has slim friends who never seem to gain weight. What kind of simple rules of thumb, principles or benchmarks do they use that lead them to take less, order less and eat less?

“Their secrets are usually very simple,” says Cornell Professor Brian Wansink, director of the Cornell Food and Brand Lab. “For instance, when we ask them what they do at summer picnics, they say things like eat only home-made foods, or taste everything and then go back for seconds on the favorites, or eat only one dessert.”

To systematically determine what slim people do, Wansink and colleagues at the Cornell Food and Brand Lab have launched the Slim by Design Registry. Announced at the annual meeting of the TOPS (Take Off Pounds Sensibly) Club, a nonprofit weight-loss support and wellness education organization, in Milwaukee last month, the registry is intended to collect these tips in a way that can help slim people stay slim and the rest of us to slim down.

The registry is modeled on the National Weight Loss Registry, which asked people to register and share their experiences if they had lost 30 pounds and kept it off for three years. It gave hundreds of thousands of people insights into how to take weight off and keep it off, Wansink says.

However, the Slim by Design Registry is only open to people who have never gained weight.

“We’re interested in members who have been a healthy weight all of their life,” says Wansink. “By knowing what they do, we can become more slim by design rather than slim by willpower.”

Upon completing a short prescreening survey at SlimByDesign.org, potential registry members are invited to complete an intake survey. The questions range from what they eat for their typical breakfast to what they do to avoid nighttime snacking; it asks about cooking secrets, philosophies on food and eating, and even about basic outlooks on life. Upon finishing the intake survey, people are sent a welcome kit and regular newsletters of tips from survey results. Abbreviated findings will be available on the Web. Twice a year, registrants will be invited to answer follow-up questions.

At the website, readers can review some lists on what slim people say they do. For example, it shows that what slim people do to feel full are eat soups and stews, hard-boiled eggs, Greek yogurt, salmon or tuna and add eggs to dishes.

Source: Cornell Chronicle – August 13, 2014

Everyday Health – 10 Secrets of Naturally Slim People

10 Secrets of Naturally Slim People

Published Aug 13, 2014

Wansink.Portions

Most of the clients I counsel are overweight or have a history of weight “issues.” Every now and then, though, someone will walk into my office looking slim and healthy and wanting to learn about how to sift through the confusing nutrition info that’s out there. Interestingly, when I ask someone like this if they were ever on a diet to lose weight, the response might be, “No, never had to watch my weight,” but it’s their food recall that tells otherwise. “One slice of toast,” “no butter on a potato,” and “just a tiny drizzle of dressing on a salad,” may seem like a no-brainer to those that prefer to eat cleanly, but to others, this svelte style of eating might resemble a weight loss plan.

Watching your weight, doesn’t have to be synonymous with words like “deprivation” or “suffering.” People who wear slender bodies without feeling like they are working hard to stay that way are actually working at maintaining their weight every day — but they may not even know it!

To discover the secrets of slim, the Cornell Food and Brand Lab created the Slim by Design Registry, which launched in July 2014. The aim of this Registry is to find out the habits of naturally slim people, and help others lose weight by following the practices of this population. Cornell professor and researcher, Brian Wansink, Ph.D., explains the benefits of the Registry: “By knowing what they do, we can become more slim by design rather than slim by willpower.”

The registry asks members questions such as “What do you do at a BBQ?”Answers like “Bring veggies to grill” and “Eat as much chicken and green salad as I want” may help those looking to lose weight healthfully and navigate summer party temptations.

In contrast to the already established National Weight Control Registry, which follows people who have lost at least 30 pounds and have kept it off for at least one year, the Slim by Design Registry seeks insight into how naturally slim people, who have never gained excess weight, stay slim in a world of excess.

Here are some of the habits of the svelte I have observed over the years that you may want to try today:

1. Eat at home more often and pack your lunch for work.

2. Leave some food over on your plate, especially when served big portions.

3. Check in with your stomach at mealtime to look for satiety signals.

4. Stop eating once you are full — don’t wait until you’re stuffed.

5. Don’t skip meals or go for too long without eating.

6. Use minimal butter and/or oil in meal preparation.

7.Participate in some form of exercise regularly.

8. Eat breakfast daily.

9. Fill up on low-calorie but highly nutritious foods. Fruits and veggies and broth-based soup were common responses from Slim by Design Registry members.

10. Pay attention to the way your clothing fits and feels. You should be comfortable in what you wear and should be able to fit into all of the clothing in your closet.

Small tweaks to your current eating habits can help you live like a naturally slim person — and perhaps even become one!

What are your favorite “stay or get slim” words of wisdom? Tell me on Twitter@eatsmartbd.

Source: Everyday Health – August 13, 2014