Barbara Rolls, a professor of nutrition at Pennsylvania State University, has done extensive
research on “calorie density,” or the ratio of calories to the weight of food.

Simply put, foods with a high water content — fruits, vegetables, water-based soups and stews,
and cooked whole grains — are low in calories but satiating. Most also contain lots of fiber (an
apple has three grams; one cup of cooked barley has six), which fills you up.

Whether consciously or not, many thin people follow the strategy of starting out with a sizable
soup or salad, which leads them to eat less for the rest of the meal. One Rolls-led study found
that subjects who began a meal with a low-calorie salad — about 100 calories for three cups —
were more likely to eat fewer total calories.

“It subtracted about 12 percent of the calories from the meal,” she says. Foods with a lot of
water, she adds, “can help you perceive that you’ve eaten more.” Drinking water with a meal,
Rolls has found, doesn’t have the same effect.

Thin people watch portion sizes

No, most thin individuals don’t travel with a food scale and measuring cups or demand fat-gram
counts from waiters. But to keep an eye on what they eat without being obsessive, many focus
on filling their plates with mostly fruits, vegetables, and lean protein.

“No one ever got fat from a grilled shrimp,” says Stephen Gullo, Ph.D., a psychologist and the
author of “The Thin Commandments Diet.”

They also use strategies such as buying just a single serving’s worth of food, eating portion-
controlled frozen meals, passing up gargantuan-portion family-style restaurants, and using
smaller-than-normal plates.

The National Weight Control Registry (NWCR), an ongoing study of how more than 5,000 people
keep off the weight they’ve lost long-term, has found that successful weight maintainers tend
to eat five small meals a day rather than three squares, which may make it easier to scale down
portions.

Thin people can put themselves first

For five years, Anne Fletcher, a registered dietitian and the author of “Thin for Life.” worked in
an obesity clinic.

“So often the women I saw were people who refused to take time for themselves,” she recalls.
“Their whole lives were spent giving, giving, giving — which women tend to do anyway, but it
was really to a fault. Sometimes you need to put yourself first.”

Thin women prioritize eating right, exercising regularly, and reducing stress — all of which are
conducive to staying slim. Fletcher confesses to missing the occasional Little League game to
work out but contends that such behavior shouldn’t induce guilt. Rather, it’s about taking care
of yourself. “When people take the reins, they realize that the solution to weight control is
inside them, not in some magic potion or fad diet that their mother or sister is on.”

Thin people have thin parents And genes are only partially responsible. “Perhaps 30 percent of
being thin is genetic — the rest is environment,” says James O. Hill, Ph.D., director of the
Center for Human Nutrition at the University of Colorado Health Sciences Center, in Denver,
and cofounder of the NWCR.

If you’re raised playing sports and eating healthy, unprocessed foods, chances are you’ll
continue those habits into adulthood, significantly raising your odds of staying slim.

Holly Johnson, age 45, a co-owner of a Sarasota, Florida–based marketing and public-relations
firm and the mother of an eight-year-old, describes her father as a “beanpole” and says her
mother still weighs “within three pounds of what she did when she married my dad.”

But while genetics were clearly in her favor, Johnson credits healthful home-cooked meals for
creating a model of good eating that helps her maintain her weight. “We always had breakfast
and dinner together,” she says. “I was brought up with family meals, and now my family sits
down every night and lights candles. Dining and healthy eating are important to me.”

Thin people don’t skip meals

Slender people don’t drop everything to eat the minute their stomach starts to rumble, but they
don’t let themselves get famished, either.

“In my work with over 15,000 patients, the number one behavior that leads people to lose
control is skipping meals,” psychologist Stephen Gullo says.

Why? Being ravenous makes you much less likely to control impulses to overeat.

Alice O’Neill, a trim 40-year-old playwright in Brooklyn, is quite familiar with this phenomenon.
“Skipping meals can be deadly for me, because I do get really hungry and I don’t bear the pain
of hunger well,” she says. “And if I’m hungry, I’ll eat anything, and too much of it. Sometimes I
use hunger as an excuse to eat things that aren’t good for me, like pizza and French fries.”

Thin people limit their options While everyone needs a variety of foods for optimal nutrition,
professor of nutrition Barbara Rolls’s research shows that the more types of food we have
available, the more we tend to eat. It’s related to what’s called “sensory-specific satiety” —
meaning our stomachs and appetites will cry “Uncle!” after we eat a lot of pasta, but if dessert
is pie à la mode, suddenly we’ll find just enough room to partake.

“What happens during a meal of many different foods or courses is that we experience satiety
for each food as we eat it,” says Rolls, who is also the author of “The Volumetrics Eating Plan.”
“But we are still ‘hungry’ for foods we haven’t eaten yet, particularly those that have different
tastes, aromas, shapes, textures, and other sensory properties.”

Still, Rolls would never recommend severely limiting the number or types of food in an effort to
stay slim. “People should increase the variety of low-calorie-dense foods they eat — such as
vegetables, fruit, and soup — to get the nutrients they need,” she says.

Thin people watch portion sizes.
No, most thin individuals don’t travel with a food scale and measuring cups or demand fat-gram
counts from waiters.

But to keep an eye on what they eat without being obsessive, many focus on filling their plates
with mostly fruits, vegetables, and lean protein. “No one ever got fat from a grilled shrimp,”
says Stephen Gullo, Ph.D., a psychologist and the author of The Thin Commandments Diet
(Rodale, $25, amazon.com).

They also use strategies such as buying just a single serving’s worth of food, eating portion-
controlled frozen meals, passing up gargantuan-portion family-style restaurants, and using
smaller-than-normal plates.

The National Weight Control Registry (NWCR), an ongoing study of how more than 5,000 people
keep off the weight they’ve lost long-term, has found that successful weight maintainers tend
to eat five small meals a day rather than three squares, which may make it easier to scale down
portions.

Thin people have thin parents.
And genes are only partially responsible.

“Perhaps 30 percent of being thin is genetic―the rest is environment,” says James O. Hill, Ph.
D., director of the Center for Human Nutrition at the University of Colorado Health Sciences
Center, in Denver, and cofounder of the NWCR. If you’re raised playing sports and eating
healthy, unprocessed foods, chances are you’ll continue those habits into adulthood,
significantly raising your odds of staying slim.

Holly Johnson, age 45, a co-owner of a Sarasota, Florida–based marketing and public-relations
firm and the mother of an eight-year-old, describes her father as a “beanpole” and says her
mother still weighs “within three pounds of what she did when she married my dad.”

But while genetics were clearly in her favor, Johnson credits healthful home-cooked meals for
creating a model of good eating that helps her maintain her weight. “We always had breakfast
and dinner together,” she says. “I was brought up with family meals, and now my family sits
down every night and lights candles. Dining and healthy eating are important to me.”

Thin people live in Colorado.
OK, so there are thin people outside Colorado. But there must be something the Centennial
State knows: According to data from the Centers for Disease Control and Prevention, Colorado
has the highest percentage of people with a normal weight (meaning neither overweight nor
obese) in the nation.

And why are there fewer fat Coloradans? “My take is that, traditionally, Colorado has attracted
people who value outdoor living and health and wellness more,” says James O. Hill, Ph.D.,
director of the Center for Human Nutrition at the University of Colorado Health Sciences
Center, in Denver, who has lived there for 14 years. “People will take off every Friday because
they go to the mountains. They’re willing to prioritize health and wellness.”

The state has the country’s largest system of city parks, more than 3 million acres of national
parks and forests, 10 major ski resorts, and 400 mountain-biking trails. In addition, 20 percent of
Coloradans belong to health clubs―the second-highest percentage in the United States.
(Delaware has the highest.) Colorado’s weather also helps. Says Hill: “We have 300-plus days
each year when it’s nice to be outside.”

Thin people don’t sit still.
At the Endocrine Research Unit of the Mayo Clinic, in Rochester, Minnesota, a study of 20 self-
proclaimed couch potatoes―half of whom were lean, half mildly obese―revealed that the thin
volunteers were more likely to stand, walk, and fidget. The researchers noted that the obese
participants sat, on average, more than two hours longer every day than the lean ones did.

“If the obese subjects took on the activity levels of the lean volunteers, they could burn
through about 350 calories more a day without working out,” says endocrinologist James
Levine, the lead author of the study. “Over a year, this alone could result in a weight loss of
approximately 30 pounds, if calorie intake remained the same.”

Simply moving around more, taking walks during the workday, and parking your car at the far
end of the parking lot can burn many calories. But regular exercise is important, too. “Ninety
percent of people who maintain their weight are exercising in a way that’s the equivalent of
walking four miles a day,” says registered dietitian Elizabeth Somer, the author of 10 Habits That
Mess Up a Woman’s Diet (McGraw-Hill, $17, amazon.com).

Thin people weigh themselves.
For years diet experts discouraged stepping on the scale to keep weight in check.
Yet one of the findings of the NWCR is that slim people do weigh themselves
regularly. Not obsessively, not agonizing down to the ounce, but at least a couple of
times a week. “At the first sign of weight gain, they go right back to their weight-loss
plan,” says registered dietitian Elizabeth Somer.

Anne Fletcher, also a registered dietitian, says of the weight maintainers she’s
interviewed over the years, “Most have found that it’s easier to manage their weight
if they don’t allow themselves to go over their goal.”

Holly Johnson, age 45, a co-owner of a Sarasota, Florida–based marketing and public-
relations firm and the mother of an eight-year-old, confirms their findings. She always
knows whether she’s in her preferred range of 105 to 113, because she weighs
herself about twice a week. “If the scale starts creeping up to the higher end or I feel
that things are starting to get out of control,” she says, “I cut back on starchy carbs
and dessert.”

Thin people don’t skip breakfast.
You’ve heard it ad nauseam: Breakfast is the most important meal of the day. It’s also
a way to stay svelte.

A 2002 study of nearly 3,000 NWCR participants found that 78 percent ate breakfast
every day; just 4 percent said they never ate breakfast. (The registry also found that
people who don’t eat breakfast have caloric intakes similar to those who do, meaning
the skippers make up the calories later.)

A recent study of breakfast eaters in the Journal of the American Dietetic Association
backed up other findings that people who eat breakfast are less likely to be
overweight than those who don’t.

Thin people enjoy their food.
It’s tempting to think that one of the reasons thin people stay that way is that they
simply aren’t “foodies.” Not true, psychologist Stephen Gullo says. “Naturally thin
people enjoy their food every bit as much as overweight people do,” he says. “In fact,
many enjoy it more, because they eat without self-reproach.”

Feelings of guilt, or believing that everyone is watching what you’re eating (and
thinking you shouldn’t be having that hot-fudge sundae), interfere with enjoyment.
“Thin people are selective gourmets,” Gullo says. “Our bodies have a budget, like
our checkbook. We should ‘spend’ on what we eat selectively, not compulsively.”

Thin people practice early intervention.
“A large number of the people who seem to be ‘naturally’ thin have evolved their own
strategies for staying that way,” psychologist Stephen Gullo says. They have to,
because thin people do gain weight. But they take action when the numbers on the
scale creep up or their pants become hard to button.Their response usually involves
a combination of exercise and dietary changes.

Carla Matthews, a 38-year-old stay-at-home mother of two in Newport Beach,
California, says that when she goes over her upper limit of 130 pounds, she cuts out
dessert and wine, drinks more water, and rides her exercise bike three times a week
instead of once (in addition to doing Pilates twice a week). “I also tend to eat more
salads and do my ‘halves’ routine, where I only eat half of whatever I would normally,”
she says. “After 7 to 10 days, my weight is usually back in the comfort zone.”

Understanding what causes you to put on pounds can go a long way toward
preventing them. “Thin people know they need to either limit exposure to certain
foods that trigger appetite or limit the quantity or frequency of those foods,” says
Gullo, whose personal kryptonite is pizza. “Or, if they can’t do any of those, they ban
the food completely.”

Anne Casher, a 37-year-old stay-at-home mother of two in Wilton, Connecticut, has
learned to steer clear of her enemy: “I decided not to keep ice cream or cookies in
the house,” she says, “because if there are some really good chocolate-chip cookies
in the drawer, I’m inclined to eat them after dinner even if I’m not hungry.”

Because stress, sadness, anger, loneliness, and grief can send anyone to seek
solace in a pint of Ben & Jerry’s, the successfully thin person knows mood-driven
eating when she sees it and defends against it, Gullo adds. “Thin people recognize
the syndrome and don’t bring trigger foods into the place where it happens,” he says.
“Mood eating takes place primarily at home.”

Thin people do what works.
Perhaps nowhere does the frequently cited definition of insanity―doing the same
thing over and over and expecting a different result―apply more aptly than with
weight loss. The math makes this clear: By one estimate, one-third of Americans are
on a diet, but 64 percent of us remain overweight or obese. Something doesn’t add
up.

The biggest difference between the permanently thin and everyone else might very
well be this: Those who don’t gain (or regain) have come up with effective, specific,
and often personal ways to keep their weight in check.

Becky Grebosky, age 38, a children’s-clothing and gift manufacturer and a mother of
two in Albuquerque, New Mexico, makes a smoothie when she feels like having a
treat. “I mix up yogurt, a bit of juice, some water, ice, and whatever fruit is around,”
she says. “It tastes like a milk shake.” Other thin people can’t live without dessert, so
they shave calories elsewhere or “pay” for the indulgence with extra time or intensity
at the gym. “Thin people get out of the mind-set of being ‘good’ or ‘bad,’”
psychologist Stephen Gullo says. “It’s about doing what works.”

This practice may account for the single most annoying trait of the always-thin: that
their achievement seems effortless. But it’s not. “People think you never have a fat
day―I do,” Holly Johnson, age 45, a co-owner of a Sarasota, Florida–based marketing
and public-relations firm and the mother of an eight-year-old, says. “I have days when
I feel awful. But I spend a lot of time and energy on fitness and cooking. And I have to
work really hard, especially now that I’m over 40.”

*Drink water! This is the #1 rule for both ana and mia. It fills you up when you are hungry and makes purging
easier. The general rule is also that hot water fills you up more and ice cold water helps you to burn more
calories since it lowers your body temperature so your body has to work harder to stay warm.

*Chew sugar free gum or mints constantly. I am never without one or the other in my mouth. The benefits are
endless: it kills cravings, keeps your mouth full so you can’t binge, burns calories by chewing, peppermint
flavors suppress appetites, and prevents bad breath if you are in ketosis.

*Tea of Coffee are an Ana’s best friend. Drink with NO CREAM OR MILK and artificial sweetener ONLY. Tea is
especially great because it comes in so many different flavors and is calorie free, as opposed to black coffee
which has an albeit small amount. The caffeine is also great for raising metabolism.

*Cut food into tiny pieces. Put your fork down between bites. Chew everything a certain number of times. Eat in
patterns. Develop systems of eating. All of this helps to make food a mere object rather than the devil itself.

*Take a sip of water or other calorie-free liquid between each bite. You feel full much faster, partially because
the body often mistakes thirst for hunger, so by drinking, one actually reduces the amount of food their body
needs to eat.

*If you are really craving something specific and are on the verge of a binge, go into the kitchen, prepare it,
and then eat it-but do not swallow! Chew it slowly, enjoy it, and then spit it out. Immediately after that rinse your
mouth with water at least three times before swallowing a sip so you do not accidentally ingest any calories.

*If you are about to binge, pick a safe food, preferably negative calorie (pickles, celery, blueberries, etc.) and
eat it non-stop for up to half an hour, taking a sip of water with each bite. Often you will not be able to even get
up to half an hour, and you will be full so the desire to binge will be gone, but you haven’t eaten anything “bad.”

*No Sugar Added, Fat-Free Fudge Pops. These are the reason I am alive. They have 40 calories in one and taste
exactly like chocolate ice cream. If you must binge, try eating a whole box of these. There are 560 calories in a
box of 14, and they are easy to purge.

*Do not ever eat anything you do not know the exact amount of calories in. Sometimes you can fool yourself
into thinking you’ve eaten less than you have. Remember, numbers do not lie.

*Track progress by measurements and not the scale alone. Scales are affected by everything from the weather
to the time of day, but the numbers on a measuring tape are affected by nothing except the actual size of your
body.

*Keep a food diary. Start your own pro-ana page. Make an ed scrapbook. Anything that keeps your mind on not
eating is a good thing.

*When you want to eat, exercise for at least 15 minutes first. I like to put on nice lyrical music, usually Charlotte
Martin or sometimes classical, and do bare work. It not only distracts you from eating but burns calories and
benefits your body as well.

*Buy a pair of expensive jeans at least one size too small. Try them on right before you eat. You will either not
want to eat or will eat less. When you lose enough weight to fit into them properly, reward yourself by buying
another pair, again one or two sizes too small.

*Eat low-calorie foods with very intense flavors. Often times you just crave taste. Chili peppers, anything
pickled, peppermints, and very concentrated bullion (make it with half the water recommended) are all good
options.

*Make a list of foods that you are absolutely never ever allowed to eat. Write it down and keep it somewhere
accessible. On this list should be things like doughnuts, cake, cream, soda, fatty meats like duck, and any dairy
product not made with skim milk. If you really like any of these things and find it hard to resist, prepare it, but
then put something disgusting all over it (like pouring vinegar on a cream-filled doughnut). Take a bite. You will
find you have totally lost your taste for the food.

Eat more negative calorie foods like fruits and vegetables. they’ll keep your digestive system moving with
fewer calories.
Drink lots of water, as you already should be doing, this way your body will be well hydrated, and you will less
likely become lethargic.
If you’re eating a few larger meals each day, try eating smaller bits of food more often, so if your eating 1
meal then make it two smaller one etc. Changing your caloric intake does not always mean decreasing! if
your metabolism has slowed down, it may need some more calories to speed up a bit. Don’t overdo this, just
try to increase by 10%, and when you passed the plateau, you decrease 10%.
You can also try a spike, this is when you eat regular meals for one day (should equal roughly 1500 cals) to
jump start your metabolism, then simply return to your regular eating habits the next day.
usually when you use a new shampoo, your hair will be so soft and shiny you’ll keep using the shampoo…but
after a few weeks it doesn’t do anything special. same with exercising; your body will get the best out of a
workout when it’s being challenged. so the first time you run a mile you may feel exhausted, your muscles
might be sore and all of that…but if you keep running one mile each day for a week or two, your body will
build more muscle, use those same muscles over and over while neglecting others, and won’t be as
challenged. You should change either the length of time or intensity of your workout.
If you’ve been exercising for 20 minutes every day, try doing 20 minutes one day and then 40 minutes the
next day, so you’re getting a variety. Weight training increases metabolism significantly. muscle burns more
calories during the day than fat, even if you’re just sitting still. you don’t have to become a body builder. a
few minutes of push-ups and simple weight-lifting or calisthenic exercises will make a difference. Don’t put
all of your trust in this, but i’m pretty sure i read that 10 minutes of weight lifting 3 times a week will increase
muscle and metabolism within the first week. thats only 30 minutes out of the 10,080 minutes you have every
week. also try switching to different types of exercise every other day, for example, run on monday, swim on
tuesday, weight lift on wednesday, run on thursday, yoga on friday, swim on saturday, bike/hike on sunday.
effects won’t occur immediately. Patience and slower weight loss is good according to doctors. But if you
don’t want to increase your calorie intake, then you simply must exercise more and also throughout the day,
do a couple of jumping jacks it will give your metabolism kick or fidgit a lot, I believe that I read that fidgiting
can burn up to 800 calories a day, which equals roughly over 1.5 lbs burned a week on top of your diet and
exercise.

MORE TIPS..
Load yourself with water. Keep your stomach totally full of water at all times! There is less room for food…
obviosly!
Become a vegetarian! Meat is fat and disgusting!
Fat free choclate milk is good for sweet cravings.
Set yourself some rules! If you’re a true Ana, you won’t have any problem following them. Ana
When you get the urge to snack, clean something, and use lots of chemicals. The smell wil curb your appetite
Chew sugar-free gum. It will make you more hungry at first, but later you’ll get nauseas.
Don’t ever eat out!
Don’t eat anything you don’t know the nutritional values of!
Tea helps to calm a hungry belly. It soothes and fills you up.
Chew your food untill it dissolves
Drink sparkling water or Crystal Clear, it fills you up more!

MORE PRO ANA MIA TIPS AND TRICKS
*Take vitamin B6 and B12 supplements, they speed up your metabolism like none other * Purge in the
shower, or in the sink when your music is playing. * If your about to binge, chew some gum, and think of
yourself what obese people look like * Drink a glass of water every hour * Eat one meal everyday, this will
help to prevent binge cravings * Take caffeine tablets * Smoke when you feel hungry * If you are craving
food, brush your teeth * Eat gum all day * Sleep at least six hours a night, less than 6 hours stimulates
appetite by 15% * When you sit, move your foot or something, every cal counts! * Tell everyone you’re allergic
to some foods * Hit your stomach when it’s grumbling * Never eat when people are around * Associate food
with feeling sick * Never eat anything that doesn’t have nutrition labels * Save one dollar for every meal you
don’t eat, then buy yourself a non food present * Take a bath * Always take your vitamins * Know when your
trigger binge time is and avoid it * Drink water in stead of eating * Watch fat people eat, and see how
disgusting they are * Listen loud music and sing/scream * Spinning yourself in circels

3 HEAD PRO ANA MIA RULES
7-7 rule Dinner must be eaten by 7.00 pm. After dinner no food is consumed until 7.00 am at the earliest. This
is basically the same as a 12-hour fast, meaning, if you live by this rule for a year, you have fasted a half year!
Mainly one should do this because your metabolism slows down at night, and if you consume food it will be
harder to burn the calories. 3 hour eat/sleep 3 hours must pass between the last time you and and the time
you go to bed. This ensures that you are actively burning calories while the food is initially digesting,
versus, when you are sleeping, when metabolism slows and you burn fewer calories. Very important
because you want to burn as many as you can! 2 times a day You must weigh yourself twice a day. Once at
night before you go to sleep, and once after using the bathroom in the morning. This is more a self-esteem
booster then anything else. You are always thinner in the morning.

Step 1: (One week)
* Decreae calorie intake to 1000 cals a day
* Read nutritioning labels
* 100 crunches a day
* 2 hours running a week

Anti Binge!
Cleaning
Go trough old stuff, throw away everything you never wear/use.
Mop/dust/vacuum/scrub anything, change bedsheets anything. The harder you work, the more cals you’ll
burn! Hobby’s
Practice or learn to play a music instrument
Go shopping, you’ll burn cals walking
Go out for a drink
Go trough old photo albums
Make jewellry
Read a book!
Have a beauty day! Beautyday
Have an extra shower
Take a very long bath
Give yourself a mani/pedicure
Brush your teeth
Eat chewing gum/ drink water
Detox!
Put on very beautiful make-up Thinspiration
Watch MTV, let’s get inspired by all those skinny’s!
Make an ana video/poster/collage/drawing/poem/story/website.. anything!
Think of all the things you’d like to eat, and think of how many calories that are… and how many lbs!

Ways to hide ED
@ The Doctor:
– Drink a lot of water (You’ll weigh more!)
– Dress warmly, you’re temperature will be somewhat normal
– Make sure SI wounds are healed before seeing the doctor

@ Home & Friends
– Wake up late, so you don’t have enough time to eat at home
– Convince yourself (and others!) that your allergic to things
– Say your ill
– Say you’ve already ate
– Go to bed early, you can’t eat when you’re asleep
– Say you’ll eat somewhere else
– Say your on a medication which screws up your appetite
– Leave a plate with breadcrumbs in the kitchen
– Take some cookies, or chips up to your room, and trow it away, then leave the empty packages in a place
where parent will notice them
– When you’re at a party or something, just find something like a muffin or a piece of pie you can carry
around, throw away some bites, and eventually, hide the whole thing
– Don’t forget to get rid of food you where supposed to eat, get rid of all the evidence!
– Put your diet pill in a vitamin bottle
– Don’t tell anyone you think you’re fat!
– Don’t tell anyone you’re on a diet!
– Tell people you are sooo hungry for a hamburger or something, then disappear, and when you return, tell
them it was delicious!
– Invent some mysterious illness, which will be a good excuse not to eat
– Pretend to be in love (takes away you’re appetite!)