3 Main Habits of People who Never Gain Weight

By Lizzie Streit, MS, RDN, LD

Every person is unique, especially when it comes to weight status and how someone responds to food and exercise. You likely know people who don’t appear to adhere to a special diet or workout regimen but still maintain a healthy weight. At the same time, you may know others who have tried every diet under the sun and find it difficult to drop extra pounds.

It’s impossible to pinpoint why someone may lose weight or maintain a healthy weight easier than others, since there are so many factors at play, including genetics. However, many people who never gain weight often share some similar habits. Keep reading to learn about three main habits that help with maintaining a healthy weight.

1 – Eating a healthy diet

Amidst the countless ads for diets and detox plans and misinformation and confusion regarding nutrition, knowing what to eat and how to implement a healthy diet has never been more difficult. However, the core tenets of healthy eating have mostly remained the same over the years. Many people who don’t gain weight likely follow these principles instead of getting caught up in the latest weight loss or wellness fad.

Some of the main aspects of a healthy diet include:

·      Eating a balance of nutrients at regular meals, including a portion of lean protein, some healthy fat, and mostly complex carbohydrates from fruits, vegetables, whole grains, and legumes

·       Limiting added sugars, excess salt, and unhealthy fats like trans fats

·       Staying hydrated with water instead of sugary drinks

·       Enjoying treats in moderation, while focusing on the bigger picture instead of trying to restrict all less healthy foods

·       Eating reasonable portions

·       Consuming a fresh meal plan made up of variety of nutrient-dense foods, such as a rainbow of colorful vegetables and fruits and both animal and plant proteins

2 – Eating until satisfied

In addition to eating nutrient-dense foods that are usually simple, wholesome, and minimally processed, people who maintain a healthy weight tend to eat only until satisfied. This is, of course, easier said than done, but it can be accomplished through mindful eating and paying attention to hunger and fullness cues. For instance, you can try slowing down when eating, limiting distractions, and waiting to get a second serving until you have a better idea of how full you are. Eating too many hyperpalatable foods, such as ultra-processed sweets and salty snacks, can make it more difficult to stop when satisfied.

3 – Staying physically active

The benefits of physical activity are well-known. It helps with body composition, disease prevention, mental health, and more. Movement is clearly important, but consistency may be a key reason while some people never gain weight and others do. People with healthy weights and lifestyles are often very consistent with physical activity. They may walk every morning, attend the same yoga class every week, or just incorporate lots of movement in everyday activities. It may be easier to maintain these habits than bouncing from one trendy workout to the next one with weeks or months of inactivity in between.

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