How to Be Naturally Thin

PDF download Download Article
PDF download Download Article

You probably know thin people who never count calories, keep a food journal, or follow fad diets. If you want to know their secret, realize that they've probably just got different attitudes towards food and exercise, and there are lifestyle changes you can make to be more like them. Here are 12 effective ways to keep weight off and maintain a thin figure.

1

Eat regular meals when you feel hungry.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/52\/Be-Naturally-Thin-Step-1-Version-7.jpg\/v4-460px-Be-Naturally-Thin-Step-1-Version-7.jpg","bigUrl":"\/images\/thumb\/5\/52\/Be-Naturally-Thin-Step-1-Version-7.jpg\/aid1186749-v4-728px-Be-Naturally-Thin-Step-1-Version-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Pay attention to your body's cues and eat when you're hungry. While eating smaller more frequent meals won't boost your metabolism, it will stop you from getting too hungry and overeating when you do sit down to eat. [1]
    • Plan on eating a meal or healthy snack every 3 or 4 hours. You'll make more nutritious choices if you don't wait until you're absolutely starving to eat.
    • Start your day with a nutritious breakfast instead of skipping it. Try Greek yogurt or eggs with fruit and a piece of whole-grain toast, for instance.
    2. Advertisement
2

Savor your food and stop eating as soon as you feel full.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f0\/Be-Naturally-Thin-Step-2-Version-7.jpg\/v4-460px-Be-Naturally-Thin-Step-2-Version-7.jpg","bigUrl":"\/images\/thumb\/f\/f0\/Be-Naturally-Thin-Step-2-Version-7.jpg\/aid1186749-v4-728px-Be-Naturally-Thin-Step-2-Version-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    When you eat slowly, it gives your body time to send a signal to your brain that it's full and you can stop eating. Give yourself at least 15 to 20 minutes to eat a meal so you don't eat too quickly. Once you feel full, stop eating! [2]
    • You've probably experienced this before—you're really hungry, so you eat as fast as possible. You most likely ate a lot of food and then felt really full. Eating slowly can prevent this from happening in the future.
    • It takes about 15-20 minutes for the hunger center in your brain to process the signal that you’re full. Eating slowly or taking a break in the middle of your meal can give your stomach and brain time to catch up so that you don’t overeat.
3

Eat lean protein and lots of produce every day.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8c\/Be-Naturally-Thin-Step-3-Version-7.jpg\/v4-460px-Be-Naturally-Thin-Step-3-Version-7.jpg","bigUrl":"\/images\/thumb\/8\/8c\/Be-Naturally-Thin-Step-3-Version-7.jpg\/aid1186749-v4-728px-Be-Naturally-Thin-Step-3-Version-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    These are also great low-calorie options compared to carbohydrates like pasta and bread. Eating protein at each meal will curb your appetite, while fruits and vegetables are full of vitamins that your body needs. Great low-calorie options include: [3]
    • Turkey, chicken, salmon, and eggs
    • Plant-based alternatives like tofu and soy
    • Low-fat dairy like yogurt or milk
    • Leafy greens like spinach, arugula, and kale
    • Strawberries, bananas, oranges, pineapple, and grapes
    • Carrots, tomatoes, squash, bell peppers, broccoli, and asparagus
    2. Advertisement
4

Cut back on saturated fats, sugar, and processed food.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/26\/Be-Naturally-Thin-Step-4-Version-7.jpg\/v4-460px-Be-Naturally-Thin-Step-4-Version-7.jpg","bigUrl":"\/images\/thumb\/2\/26\/Be-Naturally-Thin-Step-4-Version-7.jpg\/aid1186749-v4-728px-Be-Naturally-Thin-Step-4-Version-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    It's true that some fat, like polyunsaturated fat, is good for you. But unhealthy fats, like saturated or trans fats, are often found in high-calorie foods. Eating these every day can make it harder to stay thin. To keep the weight off, avoid foods like: [4]
    • Doughnuts, cookies, crackers, muffins, pies, and cakes
    • Red meats, deli meats, butter, and full-fat cheese
    • Fried foods and fast food
5

Skip high-calorie beverages.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e6\/Be-Naturally-Thin-Step-5-Version-8.jpg\/v4-460px-Be-Naturally-Thin-Step-5-Version-8.jpg","bigUrl":"\/images\/thumb\/e\/e6\/Be-Naturally-Thin-Step-5-Version-8.jpg\/aid1186749-v4-728px-Be-Naturally-Thin-Step-5-Version-8.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    It's easy to sip on soda or juice throughout the day, but they're full of calories that add up fast. Cutting out just 1 soda or sports drink a day can save you 150 calories! Stick with water and sugar-free beverages for an easy way to make a big change in your diet.
    • Unsweetened green tea is a great choice— some studies show that it may increase fat-burning and weight loss. [5]
    2. Advertisement
6

Serve meals on smaller plates to control your portion sizes.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/86\/Be-Naturally-Thin-Step-6-Version-7.jpg\/v4-460px-Be-Naturally-Thin-Step-6-Version-7.jpg","bigUrl":"\/images\/thumb\/8\/86\/Be-Naturally-Thin-Step-6-Version-7.jpg\/aid1186749-v4-728px-Be-Naturally-Thin-Step-6-Version-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Swap out your big 11 in (28 cm) dinner plate for a 9 in (23 cm) lunch or salad plate so you fill it with fewer calories. Enjoy the food that's on your plate and don’t go back for seconds. [6]
    • Serving sizes in restaurants are usually huge! If you're eating out, order appetizers instead or share an entree with a friend.
    • Don't set out platters or bowls of food on the table since it's easy to graze or keep filling your plate.
7

Move your body as often as possible.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/01\/Be-Naturally-Thin-Step-7-Version-7.jpg\/v4-460px-Be-Naturally-Thin-Step-7-Version-7.jpg","bigUrl":"\/images\/thumb\/0\/01\/Be-Naturally-Thin-Step-7-Version-7.jpg\/aid1186749-v4-728px-Be-Naturally-Thin-Step-7-Version-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Think about how long you sit throughout the day—when you're working at a desk, commuting to work, or using a computer, for instance. Try to stand up and move every 30 minutes to burn calories. All these little movement breaks add up! [7]
    • If you usually sit at a desk, switch to a standing desk. You can also get up and walk around when you're talking on the phone or even watching television.
    • Take your meetings on a walk. Instead of sitting around an office table, plan to walk and talk.
    2. Advertisement
8

Do exercises during downtime.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/ca\/Be-Naturally-Thin-Step-8-Version-7.jpg\/v4-460px-Be-Naturally-Thin-Step-8-Version-7.jpg","bigUrl":"\/images\/thumb\/c\/ca\/Be-Naturally-Thin-Step-8-Version-7.jpg\/aid1186749-v4-728px-Be-Naturally-Thin-Step-8-Version-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Don't have time to work out at the gym? You can increase your activity level without leaving your home! Consider all the times when you're waiting for things and do simple exercises when you can. Even a few minutes of physical activity here and there can help keep the weight off.
    • For example, if you're waiting for dinner to finish cooking, do a few squats or planks. Watching tv or listening to a podcast? Get up and do some jumping jacks or crunches.
9

Aim for 30 minutes of daily physical activity.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/21\/Be-Naturally-Thin-Step-9-Version-7.jpg\/v4-460px-Be-Naturally-Thin-Step-9-Version-7.jpg","bigUrl":"\/images\/thumb\/2\/21\/Be-Naturally-Thin-Step-9-Version-7.jpg\/aid1186749-v4-728px-Be-Naturally-Thin-Step-9-Version-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    The good news is that you don't need extreme physical activities to help you stay in shape. Exercises like walking or swimming are great ways to stay active. If you can't do 30 minutes in a single stretch, do what you can—a few short jogs or a couple of strength training sessions are great, too. [8]
    • If you can, mix up the types of physical activity you do. You'll be less likely to get bored with it and you'll burn calories in different ways so you're working a variety of muscles.
    2. Advertisement
10

Get 7 to 9 hours of sleep every night.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a9\/Be-Naturally-Thin-Step-10-Version-7.jpg\/v4-460px-Be-Naturally-Thin-Step-10-Version-7.jpg","bigUrl":"\/images\/thumb\/a\/a9\/Be-Naturally-Thin-Step-10-Version-7.jpg\/aid1186749-v4-728px-Be-Naturally-Thin-Step-10-Version-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Studies have shown that not getting enough sleep can lead to weight gain. It may also disrupt hormones that control your appetite and hunger, so you eat more. To keep your metabolism in check, try to get 7 to 9 hours of sleep every night. [9]
    • Skip snacks before bed and try to stop eating after your last meal of the day.
11

Do stress-reducing activities every day.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6c\/Be-Naturally-Thin-Step-11-Version-5.jpg\/v4-460px-Be-Naturally-Thin-Step-11-Version-5.jpg","bigUrl":"\/images\/thumb\/6\/6c\/Be-Naturally-Thin-Step-11-Version-5.jpg\/aid1186749-v4-728px-Be-Naturally-Thin-Step-11-Version-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Research shows that stress or anxiety can lower your energy levels so you feel less active. It can also negatively impact your metabolism. Instead of eating when you're stressed, you might try: [10]
    • Learning meditation and mindfulness techniques
    • Practicing breathing techniques
    • Doing gentle stretching or practicing yoga
    • Getting regular massages
    • Learning a new sport or hobby
    2. Advertisement
12

Develop a body-positive mindset.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/1b\/Be-Naturally-Thin-Step-12-Version-5.jpg\/v4-460px-Be-Naturally-Thin-Step-12-Version-5.jpg","bigUrl":"\/images\/thumb\/1\/1b\/Be-Naturally-Thin-Step-12-Version-5.jpg\/aid1186749-v4-728px-Be-Naturally-Thin-Step-12-Version-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    It's easy to fall into the trap of obsessing over your weight. This can lead to eating disorders, low self-esteem, and depression. Instead of spending time on these thoughts, stop yourself and take a moment to focus on something you like about yourself. [11]
    • For example, stop yourself from worrying about how much you weigh. Think to yourself, "I'm grateful I have a healthy body and I'm just the right size for me!"

Video

Expert Q&A

Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Tips

      • Avoid banning foods from your diet—this can add stress. Instead, limit high-calorie or unhealthy foods so you can occasionally enjoy them. [12]
        Thanks
        Helpful 1 Not Helpful 0
      • Research shows that probiotics like Lactobacillus gasseri may help you manage your weight by blocking fat absorption. [13]
        Thanks
        Helpful 0 Not Helpful 0
      • Add a few spicy foods to your meals for an easy way to boost your metabolism. Spice your foods with sriracha sauce, jalapenos, or harissa, for instance.
        Thanks
        Helpful 11 Not Helpful 6

      Tips from our Readers

      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • If you dislike vegetables, cook them with your favorite seasonings to add flavor, or find veggie alternatives for your favorite foods. I love eating cauliflower rice instead of regular white rice!
      • If you crave sweets, swap your regular white sugar with jaggery. It's an unrefined sugar that's said to have health and beauty benefits.
      • To lose weight without working out, drink plenty of water and eat high-fiber foods like oats, avocados, berries, beans and legumes.
      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!
      Advertisement

      You Might Also Like

      How to
      Calculate Your Body Mass Index (BMI)
      How to
      Weigh Yourself
      How to
      Decrease Body Fat Percentage
      How to
      Use Body Fat Calipers
      How to
      Calculate Body Fat With a Tape Measure
      How to
      Measure Body Fat Using the US Navy Method
      How to
      Get Rid of Stress Belly
      How to
      Measure Belly Fat
      How to
      Stop Losing Weight
      How to
      Avoid Gaining Weight While Taking Lyrica
      How to
      Calculate Your Waist to Hip Ratio
      How to
      Reduce Your Overall Body Fat
      How to
      Avoid Weight Gain While Working a Desk Job
      How to
      Measure Body Fat without a Caliper
      Advertisement

      References

      1. ↑ https://medlineplus.gov/ency/patientinstructions/000893.htm
      2. ↑ https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm
      3. ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-protein.htm
      4. ↑ https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia/the-skinny-on-fats
      5. ↑ https://pubmed.ncbi.nlm.nih.gov/18326618/
      6. ↑ https://my.clevelandclinic.org/health/articles/9436-controlling-portion-sizes
      7. ↑ https://www.nhs.uk/live-well/exercise/why-sitting-too-much-is-bad-for-us/
      8. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
      9. ↑ https://www.sleepfoundation.org/excessive-sleepiness/health-impact/good-nights-sleep-can-help-you-maintain-healthy-weight
      1. ↑ https://www.health.harvard.edu/staying-healthy/why-people-become-overweight
      2. ↑ https://nedc.com.au/eating-disorders/eating-disorders-explained/body-image/
      3. ↑ https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm
      4. ↑ https://pubmed.ncbi.nlm.nih.gov/25884980/

      About This Article

      Article Summary X

      Being naturally thin isn’t possible for everyone, but with a few lifestyle changes, you may be able to maintain your figure. The key to staying thin is eating plenty of lean proteins and vegetables and eating fewer carbs. Healthy lean proteins include turkey, salmon, eggs, tofu, and nuts. It’s also important to avoid unhealthy foods like soda, candy, fast food, and processed meats. When you eat meals, portion your food on a small plate rather than a dinner plate. That way, you’ll be less tempted to overeat. It’s okay to have seconds, but wait at least 15 minutes after your first serving to make sure you’re still hungry. To learn how exercise can help you stay thin naturally, read on!

      Did this summary help you?
      In other languages
      Thanks to all authors for creating a page that has been read 256,562 times.

      Reader Success Stories

      • Mckenna Juda

        Mar 28, 2016

        "Clothing makes a big difference. Wear clothes a little tighter rather than too big so you won't look bigger ..." more
      More reader stories Hide reader stories
      Share your story

      Did this article help you?

      Advertisement