I surveyed 200 people with under 12% body fat, here's what they all do daily to stay lean

Daily Mail​

21-04-2025

Ever wondered how some people stay effortlessly lean?
Celebrity fitness and nutrition guru Thomas DeLauer has spilled some surprising secrets after studying more than 200 individuals with less than 12 percent body fat - and spoiler alert: it's not all kale and cardio.
While most of us assume washboard abs come from hours in the gym and monk-level meal planning, DeLauer says the truth is far less intense.
In fact, many of these naturally slim types barely think about their bodies at all. 'They just kind of forget to eat,' DeLauer reveals - seriously.
One common habit? Skipping breakfast - unintentionally.
These accidental fasts could lead to lower insulin levels and a boost in glucagon, a hormone that may help burn fat more efficiently, DeLauer says.
DeLauer says another big thing he noticed with people who are slim is that they tend to prefer operating on an empty stomach.
He says these people report preferring to train on an empty stomach and they say they can 'think clearer' when they are not full from a meal.
Also, lunch is their biggest meal of the day.
DeLauer talks about his observations in a video as part of his hugely popular YouTube channel.
He tells viewers: 'I've spent literally years just asking people what they do to stay in shape or what they do to just naturally be thin.
'Some people say "I've just always been this way" but when you start actually looking at their habits... you start finding there's these common denominators.'
One observation that has shocked DeLauer is how many slender people love chocolate.
While chocolate is often associated with weight gain due to its high calorie and fat content, the fitness aficionado says in small quantities, it could help stave of cravings.
He explains: 'I have noticed that 60 to 70 percent of people that I know that are thin, they consume a fair bit of chocolate, [mainly] dark chocolate.
'For me, I love dark chocolate and it kills my appetite and it also gives me an energy boost, that I feel really good with.'
DeLauer believes that by having small pieces of chocolate occasionally, slim people 'don't feel like they have to indulge in other places' and it satisfies their sweet cravings without going overboard.
Research shows that dark chocolate has a range of health benefits.
Scientists believe a chemical called theobromine, found in cocoa beans and abundant in milk and dark chocolate, is an underappreciated natural elixir with anti-inflammatory properties that could be used to treat Alzheimer's disease.
It has also been found to contribute to weight management by enhancing the body's ability to break down fats.
DeLauer says that most slim people tend to gravitate towards dark chocolate.
In terms of their meal choices, DeLauer says slimmer people prefer less fatty foods, and will opt for salads over burgers and leaner cuts of meat such as skinless chicken over a juicy steak.
He says in a YouTube video: 'The reality is most [slender] people that I talk to, they don't opt for the fattier cuts, they don't opt for oil.... they tend to just eat that way a little more naturally.
'Generally speaking, they are the kinds of people that might do two eggs and some egg whites and they might have it cooked dry instead of in oil.'
Strict portion control is another habit people with little body fat follow.
Research has shown that a smaller dinner and larger lunch could be the key to shifting weight, and DeLauer says from his observations, many slim people follow this methodology.
Touching on meals and portion control, the content creator says: '[For slim people], lunch seems to be the big meal.
'It's like a light breakfast or even skip breakfast, [then a] big lunch and then moving on to dinner, it is just something light and simple.
'How often have you heard that from your thin friends 'it's okay I had a big lunch'... they're aware of that they don't just feel like three square meals.'
He adds that 'there's a huge metabolic benefit to having a big lunch' and 'a lot of the Mediterranean regions do that'.
Another of DeLauer's observations around slim people, is that they do the reverse of comfort eating.
He muses: 'By and large I've noticed that people that are thin, tend to be the people that starve their feelings.
'Meaning when they get stressed or anxious or mad, they tend to not eat compared to people that maybe emotionally or stress eat.'
He adds that it doesn't mean that slim people never comfort eat when they are stressed but 'these are just common denominators based on about a decade worth of surveying people'.
On the drinks side of things, DeLauer reveals he has noticed many people with less body fat order water with lemon.
He says whether this is a 'habit or just for flavor' lemon has a multitude of benefits when it comes to keeping weight off.
One2021 study out of Germany found that a soluble pectin fiber contained in lemons expands in your stomach, which could help you to feel full for longer.
Shakes are another beverage DeLauer says people with less body fat enjoy, along with an array of supplements.
He says they often have shakes for breakfast and these people are more aware of the vitamins and minerals needed by the body in very small amounts.
When it comes to exercise, DeLauer says many fit people he meets tend to be physically active without trying to be.
He reveals one consistent character trait is that they are constantly restless, fidgety and highly strung.
He explains: 'They tend to be the fidgety people, the people that move a lot... sometimes a little edgy.
'It's just kind of what I've noticed with them... they're always up around the house, always busy.'
Similarly, DeLauer says slim people will tend to be more outdoorsy than the average person, and they enjoy spending more time outside keeping active or they will ditch driving to walk to a location instead.
Because they are naturally more active, DeLauer claims this population of slim people actually spend less time in the gym as a result.
On this final point he says: 'Finally, I notice a lot of slim people are actually the ones that don't spend a ton of time in the gym.