How to Get Skinny: 13 Rules.

masl09b_eat_skinny_foodsI think “athletic” or “healthy” are more worthwhile goals than the pursuit of skinniness, but let’s face it – “skinny” is a popular fitness goal to which many people aspire. So if you are looking to slim down and drop some body fat, I’ve put together these simple and straightforward guidelines:

  1. Reduce (or eliminate) added sugar. Even though sugar provides virtually no nutritional benefits, Americans eat 500 calories of a day worth of added sugar. Cut it out.
  2. Don’t deprive yourself of unhealthy foods you love. The more you try to resist unhealthy foods, the more you think about unhealthy foods – and the more you crave them. Allow yourself an occasional treat to break the cycle. It’s about balance.
  3. Cook your own meals. You’ll know exactly what goes into the foods you eat.
  4. If you do eat out, avoid the watch words. Don’t order foods that are described as crispy, fried, creamed, crunchy, battered, bottomless, giant, loaded, cheesy or breaded.
  5. And if you do eat out, opt for steamed vegetables as your side.
  6. Seep well. People who don’t get enough sleep consume more calories.
  7. Start your day with a real breakfast. Boiled eggs, no sugar added cereals, fruits and Greek yogurt all count. Danishes, doughnuts, pastries or a cup of coffee do not.
  8. Replace simple carbs with complex carbs. That means substituting white rice with brown rice and white bread with whole wheat bread.
  9. Get 30+ grams of fiber a day. 95% of Americans don’t get enough fiber; eat fiber-rich foods like vegetables, fruits, whole grains, nuts and seeds. In addition to many other important benefits, fiber helps you feel fuller longer.
  10. Don’t drink your calories. High calorie alcohol beverages or sugar drinks are calorie-dense but devoid of nutrients. Save your calories for foods that nourish your body and keep you feeling full.
  11. Learn to read nutrition labels.
  12. Never eat a food directly from the box or bag. Put it in a bowl; you’ll eat less and avoid the mindless munchies.
  13. Move more. Combine a healthy diet with an active lifestyle and exercise. Take the stairs. Join a gym. Go for a walk.

At its core, losing weight is really about creating a calorie deficit by consuming fewer calories than you burn. All the above guidelines are helpful in supporting a calorie deficit through nutrition and exercise. So have at it!

Do you have any additional skinny guidelines? Share them in the comments below!

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.

Comments

  1. Drink a full glass of water before you eat anything. You’ll eat less.

    Don’t eat until you’re full, eat until you’re no longer hungry.

    • ALVARO F VIEYRA says:

      I “seep” weel all thee tiim! Thanks Davey!

    • im not a doctor, im not a dietician, im not a nutritionist.. im just some guy..
      eat slower.. chew your food completely.. taking a break before having seconds gives your body time to adjust to having been fed.. drink moar water throughout the day.. thirst is often confuzzled with hunger.. dont eat at your desk (or your work station) or behind the wheel.. making feeding time separate from your work or commute helps your brain to disassociate eating from working/driving.. youll eat less if you have to get up and go to food.. make time for a good meal and make the meal the central focus of mealtime..

  2. I completely agree with Brooke! Sometime dehydration makes you think your hungry. Drink water first!

  3. Fernanda says:

    Too many rules to follow, that means no social life! Haha! I’d rather go with healthy body only.

  4. I find that cutting your food as you eat it as opposed to cutting it all then eating it is better as it slows you down and gives your body time to adjust to food in the stomach. Also, try putting your fork and knife down between bites or every other bite. Eating this way is more common in Europe. It also comes across as much more sophisticated and polite, not to mention helping people to eat less.

  5. Hey davey ๐Ÿ™‚
    You are amazing..u inspire hundreds of ppl everyday..gud job .. may god bless you..
    i would like to know if milk bread is healthy ?

  6. I hear lots about “superfoods”. Do you have an opinion on the concept, and if so, can you post an easy “how to” about super foods? I would expect they’d be good to eat with any plan to lose weight (?)

  7. christopher says:

    wise choices and moderation are key.

  8. – Focus on food that fills you instead of make you starve, in other words
    go for those full of fibers, those which brings vitamins and beneficial nutrients, lean protein, etc…
    run away from anything that messes up with your body and create cravings: sugar substitute don’t have the calories but make you starve just like added sugar, anything with high glycemic charge, products with bad combinations ( fat&sugar, fat &salt, the 3)
    And do you cardio!!! Running, cycling, stop talking on those elliptical machines and you WILL be and remain slender

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