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Being thin is often due to genetic factors, but don’t be surprised—good dietary management can also help you develop a “body that stays slim”!
01 The Gap Between Ordinary People and Those Who Lose Weight Easily
Energy expenditure isn’t determined solely by daily physical activity. The human body’s daily energy expenditure primarily consists of three components: basal metabolic rate, muscle activity, and the thermic effect of food. Basal metabolic rate accounts for 60% to 70% of total energy expenditure, while the remaining 30% represents the calories you can safely cut from your daily intake—which is also the safe range for healthy weight loss.
With this basic understanding, you’ll realize that while overeating may feel good in the moment, regaining weight is a constant source of frustration. Regaining weight isn’t just about returning to your original weight; constant weight fluctuations can easily lower your basal metabolic rate, causing fat to accumulate in your body and ultimately leading to a body type that gains weight easily but struggles to lose it. Healthy eating habits can improve your basal metabolic rate, and by managing your daily calorie intake effectively, you can develop a body that naturally stays lean. Breaking through the barrier to a lean physique isn’t that difficult after all!
02 Eat Your Way to a Slim Body Type
To develop a “body that loses weight easily,” you should first control your total food intake (an adult’s basal metabolic rate is generally between 1,200 and 2,000 calories per day) to create a calorie deficit. Second, break bad habits such as irregular meal times, relying on takeout, a preference for heavily seasoned foods, frequent alcohol consumption, and eating too quickly.
Additionally, drink plenty of water. There’s a proper way to do this: drink about 2 liters of lukewarm plain water daily, sipping it slowly in small amounts throughout the day—don’t gulp down a whole glass at once—to help boost your metabolism. Finally, maintain a positive mindset; changing your body composition takes time and consistent effort—haste makes waste.
03 Adjust Your Diet
When losing weight, adjust your diet gradually by eating fewer high-calorie foods, avoiding greasy foods, and refraining from overeating. Ensure your three daily meals are nutritionally balanced, chew your food thoroughly, and stop eating when you’re about 70–80% full. Here are some tips:
Choose Slow-Digesting Carbohydrates
Opt for whole grains, legumes, tubers, vegetables, and fruits, and try to avoid highly processed grains as much as possible. For example, replace white rice with mixed-grain rice. Compared to plain white rice, mixed-grain rice causes a smaller rise in blood sugar after a meal while providing the same number of calories. It also makes you feel fuller longer and is rich in dietary fiber, which promotes bowel movements and prevents the buildup of food residue.
At the same time, keep your daily carbohydrate intake within a reasonable range—about 50–100 grams is sufficient. This prevents excessive fat accumulation, while also ensuring you don’t get too hungry before mealtime.
Eat More High-Protein Foods
Protein is a macromolecule that takes a long time to digest in the body, so it provides a strong sense of fullness. It also helps prevent excessive sugar intake, as high-protein foods generally have a low glycemic index and thus do not lead to fat accumulation. The saying “Meat gives you strength” actually refers to how the high-quality protein in meat boosts your metabolism and promotes or repairs muscle growth. In your daily diet, you can choose foods such as skim milk, fish, rabbit meat, and boiled lean pork, beef, or chicken.
Increase Intake of Essential Fatty Acids
For good health and a balanced diet, the intake of high-quality fats is essential. Fat-soluble vitamins are primarily found in fatty foods, such as animal fats, dairy products, animal liver, and oily fish. If fat intake is too low or fat absorption is impaired, it will undoubtedly lead to deficiencies in these vitamins. Therefore, to improve physical condition and maintain a healthy body fat percentage, we recommend consuming the following foods in moderation to obtain high-quality fats: avocados, olives, hazelnuts, olive oil, and deep-sea fish such as mackerel, salmon, and sardines.
Avoid stimulating foods and eat smaller, more frequent meals
Many people assume that common stimulating foods are limited to chili peppers, black pepper, curry, and betel nuts. In reality, the coffee you drink every morning, as well as cola, hot cocoa, and tea—which you often consume as if they were water—are all included.
Stimulating foods contain substances that are easily addictive; excessive consumption not only disrupts blood sugar balance but can also, in severe cases, impair nervous system function. Therefore, aside from the occasional cup of light tea, it’s best to avoid stimulating foods altogether while working to change a weight-gain-prone body type.
Many people believe that body type is predetermined and unchangeable, so they give up on learning healthy, scientific weight management techniques. However, your “lean body type” and “body fat percentage” are also key factors. The root cause of changes in body type lies in dietary habits. By learning proper eating methods, you too can transform a weight-gain-prone body type into a lean one!
