Why Are Some People Naturally Skinny? (3 Tips For Weight Loss) 

Have you ever had a friend who just seems to stay skinny no matter how much food they eat?

But for some reason you feel like you have gained 5 pounds after just eating a salad?

The truth is, although it is true that some people genetically have a faster metabolism than most, chances are they have a certain lifestyle that makes them skinnier.

In this article, we will be covering how some people “naturally” stay skinny and what you can do to stay healthy and achieve your physique goals:

Tip 1: Understand How Many Calories Skinny People Eat in A Day

Tip 2: Learn the Importance of Portion Sizing to Stay Skinny

Tip 3: Consistently Exercise and Strength Train to be Skinny

Let’s get straight into it! 

Tip 1: Understand How Many Calories Skinny People Eat in a Day

The only way to genuinely lose weight is to be in a calorie deficit. You may be wondering what a calorie deficit or how to figure out what your calorie deficit is!

This is actually super easy to figure out and there are only a few steps to follow. 

Step One: Figure out how many calories you burn in a day

This is a bit difficult to figure out, but the good news is that there are a lot of online calculators that can help you figure out approximately how many calories you burn in a day.

Websites like NASM, Bodybuilding.com, or any Certified fitness page all have calculators that help you input your weight.

All you have to do is enter your sex, weight, gender, and activity level to find out your own personal TDEE, or Total Daily Energy Expenditure. 

Your TDEE is essentially the sum of:

• The calories you burn from physical or daily activity

• The calories that you burn at rest, or RMR (Resting Metabolic Rate)

•  calories burned from eating and digesting food. (1) 

This may seem like a very complicated formula, but the good news is that the online calculator does all the hard work of processing this information and gives you very simple numbers to work with.  

Step Two: Calculate Your Calorie Deficit

Now that you have a rough estimate of your TDEE, now it’s time to calculate and figure out the calorie deficit that you need to maintain.

You want to roughly aim around eating 300-400 calories less than your TDEE to see results in a week.

For example, if your TDEE is 2100 calories, you want to be eating around 1700-1800 calories everyday. 

Remember, this is a slow process and requires patience and consistency to see actual changes in your body.

If you become impatient and don’t see any results within two to three days don’t panic! Just trust the process and trust biology to do its work. 

The best way to track how many calories you are eating everyday is to use apps that help you log your food.

My favorite app is MyFitnessPal and I use it to log in my meals to check how many calories each of my meals are.

Step Three: Track Your Progress for 1-2 Weeks

After figuring out your personal calorie deficit, stay consistent and maintain this calorie intake for approximately one to two weeks.

A good indicator of your progress is to weigh yourself everyday at the same time.

You can choose any time, but personally, I like weighing myself in the morning because that’s when I haven’t eaten anything and is the most convenient time. 

However, your progress is not ruined just because one day you suddenly gained weight.

Remember that your weight fluctuates depending on how much water you are retaining, whether or not you used the restroom, and several other factors.

Unless you ate a 3,500 calorie surplus in a day, you probably did not gain one pound of fat. 

Make sure you are eating in a calorie deficit, and our Tip 2 will help you figure out how to remain in a calorie deficit without going to bed hungry everyday. 

Step Four: Adjust Accordingly 

Let’s say after two weeks of staying consistent, you see absolutely no change on the scale.

This probably means the calculator’s TDEE was a lot higher than your actual TDEE. Try reducing your calories by another 100-200 and continue to track your progress.

Since everyone’s body is different, the TDEE calculator can not perfectly predict what your TDEE is.

Everyone is unique so it is up to you to learn more about your own body and what does and does not work for you. 

Step Five: Stay Consistent 

After you know about your calorie deficit and how much you should be eating, it’s time to remain consistent over a period of time.

Depending on how much weight you want to lose, this can either be a couple of weeks or even several months.

Everyone’s journey is different, but the most important thing is to hold yourself accountable. 

Surround yourself with people who support you on your journey and respect your goals of bettering yourself.

This means sometimes rejecting your friends when they want to go out drinking or just eating less when enjoying a meal with your family. 

Eating one or two “cheat” meals throughout your journey will not completely throw you off progress, but if one or two becomes seven or eight, it will be much harder for you to reach your physique goals. 

Now that you understand the importance of calories and what it means to be in a calorie deficit, here are some tips that will help you with your diet when you are trying to lose weight!

Tip 2: Learn the Importance of Portion Sizing to Stay Skinny

Just because you are eating all “healthy” foods, it doesn’t mean you can go all out. 

For example, though avocados are filled with healthy fats and have so many health benefits, avocados are actually extremely high in calories.

Just because avocado fat is healthy fat and the fat in bacon is “bad” fat, doesn’t mean you’ll gain weight eating bacon and not gain weight eating avocado.

Fat in avocados is still 9 calories per gram of fat like any other fat in other unhealthy foods. 

In this section, we will be teaching you ways to rightfully portion-size your food so that you do not end up eating in a calorie surplus.

Eating in a calorie deficit does not mean that you need to be hungry everyday, but more so about choosing the right foods and portion sizing your favorite foods. 

Choose Voluminous Foods

Choosing foods that take up more space on your plate, but weigh the same as dense foods give you the illusion that you are eating more, thus making you full faster.

Foods like lettuce, broccoli, and spinach are all extremely voluminous foods that can make you full in an instant.

Looking at a big plate of salad makes you think you are eating a ton of food, which you are, but for way less calories. 

Foods like nuts, are extremely dense, and very snackable foods that are high in calories.

To help you visualize this, you can eat a big bowl (300 grams) of broccoli for 100 calories, or you can eat 5 macadamia nuts for 100 calories.

This is a huge difference because a big bowl of broccoli will definitely make you way more full than 5 macadamia nuts.   

Choose Foods High in Protein 

Foods high in protein are more satiating and difficult to consume in large quantities compared to foods high in carbs and fats. 

It is also important to eat protein for building and retaining muscle.

The reason why it is important to build or maintain muscle is because the more muscle you have, the higher your RMR, which we learned about in the previous section.

In other words, the more muscle you have, the more calories you’ll burn when you’re not doing anything! 

Eat Plenty of Vegetables and Fiber

Fiber comes from plants and is important for digestion, bringing plenty of health benefits (1). 

There are two types of fiber: soluble and insoluble, which are in different parts of fruits and vegetables.

Insoluble fibers have cellulose in them, the more structural part of fruits and vegetables.

Though they are indigestible, they help move wastes faster in the body.  

Soluble fibers are found in the flesh of fruits and vegetables so eat of these foods to help you stay full.

Foods high in fiber include: pears, popcorn, carrots, broccoli, and artichoke. Not to mention these fibrous foods are also super low calorie and perfect to incorporate in every meal.

I highly recommend adding at least one source of veggies to all of your meals throughout the day. 

Eat Your Cravings (In Moderation) 

It is important to not suppress your cravings, because it can become unbearable in the long run. 

Incorporate small amounts into your diet, depending on how calorically dense it is, and that way you can stay skinny and also still satisfy your cravings.

For example, I love ice cream, but it isn’t the most “diet” friendly food.

So to incorporate ice cream in my diet, I just eat more protein-rich foods throughout the day that are lower in calories, and still enjoy my icecream dessert. 

Another alternative, is to buy lower calorie options of your cravings.

There are plenty of stores that sell lower calorie ice cream, lower calorie chips, or you can always bake your own. 

If you are having trouble finding low calorie recipes or alternatives of your cravings, Aspire Fitness is here to help you! Aspire Fitness has a Youtube Channel that creates all your favorite Asian Foods but in a lower-calorie, protein rich, and delicious way!

We have created all sorts of delicious options such as Healthy Kimchi Fried Rice, Healthy Japanese Bento Boxes, and even Healthy Mochi Donuts!

Now that you have all the nutritional information knowledge in your tool box, you’re more than prepared to start your journey to getting your dream body.

This is the most important part to focus on, but do not overlook the importance of exercise.

In the next section, we will be talking about the importance of staying physically active when trying to lose weight. 

Tip 3: Consistently Exercise and Strength Train to be Skinny

Remember, although nutrition is a huge factor that influences weight loss, it is important to pair this journey with exercise as well. Especially strength training.

Several years of research on the benefits of weight training have shown that individuals that do some sort of consistent resistance training at least 3-5 times a week have shown not only a great amount of weight loss but are also able to keep the weight off! 

The secret to this phenomena is that strength training leads to a build-up of muscle.

Not only does your body recomposition into a more fitting and athletic-looking aesthetic, but having more muscle also increases your resting metabolic rate which essentially means you burn more calories at rest! 

Now that we know the importance of muscle we need to make sure we stay on track with our workouts.

Consistency and longevity are the two key factors when building muscle so there will be some commitment involved.

We understand that not everyone has access to a gym membership or feels comfortable starting off in such an intimidating environment.

Although I would strongly recommend that everyone should get a gym membership, don’t worry we got your back!

You can either go to the gym or build one for yourself.

It really just comes down to 3 pieces of equipment that you need to do most workouts.

These three are the workout bench, dumbbells, and gym flooring.

Check out our recommended gear page to see our best picks for these pieces of equipment here. 

https://www.aspirefitnesswalnut.com/home-workout-equipment

If a home gym is not for you then getting a membership somewhere works too.

As long as you are starting your muscle-building journey, we’re happy! 

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