In a country consumed by large portion sizes, fast food and last but not least the motor car, it’s easy to see why 30.6 percent of the American population is obese. In a recent study done by the Organization For Economic Co-Operation and Development, the United States was ranked highest for obesity rates where as France was ranked 23^rd with only 9.4 percent of the country listed as obese. These statistics confirm the long standing opinion that Europeans are thinner and healthier than many Americans.

So why the focus on France?

There is a stereotype that French women frequently gorge themselves on pastries, cheese’s, bread and wine and yet some how manage to keep their svelte figures. While it’s unlikely that French women indulge in these foods every day, it does seem an accurate observation that they enjoy these foods often and that the French certainly don’t eliminate their favorite foods in favor of a strict diet.

Mireille Guiliano, author of French Women Don’t Get Fat: The Secret of Eating for Pleasure, refers to her book as the ultimate non-diet book. Guiliano encourages making some necessary lifestyle changes in order to rebuild America’s relationship with food.

Here’s a break down some of the main concepts highlighted in Guiliano’s book and in the French culture, including ways to adapt these ideas and apply them to your own life.

• No food is off limits: In France, the idea that we must not eat certain food groups or that certain foods are forbidden, is pretty much unheard of. The “everything in moderation” rule is far more prevalent in Europe. It would appear that the guilt association that so many Americans have with certain foods has a reverse effect on eating healthy. Depriving ourselves very often leads to over indulgence and causes us to crave a food more. In America we are constantly told to “eat this, not that.”

Suggestion: Allow yourself to eat any food you crave in small quantities. In other words, if you crave ice cream, don’t deprive yourself of the pleasure entirely, just limit yourself  to one  scoop.

• No counting calories or skipping meals: You will likely never hear of the French forgoing a meal or replacing one with a protein shake, in an effort to stay slim. In fact, it’s customary for the French to enjoy numerous courses at lunch and dinner. Eating is an experience to be savored in France that doesn’t involve counting calories.

Suggestion: Eat three meals per day and concentrate on eating a variety of fresh, wholesome foods at every meal, taking the time to savor every bite. Slow down and you will likely eat less and be better equipped to gauge when you are full.

• No dieting: The word diet doesn’t carry the same stigma in France as it does in the US. A “diet” is something to enjoy and savor, not something that restricts us or makes our lives less enjoyable. Food is considered one of life’s great pleasures east of the Atlantic ocean and what’s wrong with that?!

Suggestion: Ditch the diet. It’s becoming increasingly well known that diet’s don’t work. They’re only ever a temporary fix to a problem that really requires a permanent lifestyle change.

• Portion control: The French are notorious for eating high fat cheese’s, pastries and most famously, crusty french bread. All of which are foods that Americans traditionally consider to be sinful. Guiliano emphasizes that you can enjoy bread while still managing a healthy weight. Obviously portion control is key. For example many french people count slices and refrain from eating bread before their first course.

Suggestion: In a country obsessed with getting our money’s worth, large portions are expected but it’s important to focus on only eating enough to feel satisfied. Try not to eat too much of any one food or conform to the clean plate club.

• Drink more water: There is no question that in comparison to Americans the French consume considerably more H2O. In fact most favor it over soft drinks and juices which saves them hundreds of calories each day.

Suggestion: Replace soda, including diet soda with water. Add some oomph to your water with a couple slices of lemon or lime!

• Walk: French women are famous for disliking the gym. Instead of forcing themselves to “workout,” they simply walk everywhere. France is a very pedestrian friendly country that often makes it easier to walk then it does drive.

Suggestion: Try to increase your steps every day. If we can learn to make exercise a subconscious thing instead of a conscious thing, it will become less of a chore and a lot easier to incorporate into our daily lifestyle. One way to do this might be to leave the car at home and bike to work instead, or take a walk on your lunch break.

• Eat fresh, wholesome, seasonal foods: The French don’t eat many frozen or dehydrated foods. The majority of the food they do eat is determined by the season and is always fresh, flavorful and nutritious. Guiliano points out that many French women love to shop and cook.

Suggestion: Select quality over quantity. Make weekly visits to your local farmers market to buy the very best organic, in-season produce. Stay away from processed foods and become better acquainted with your kitchen. Seek out new recipes and foods to cook for the family, to make cooking a fun and enjoyable experience.