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Mini abitudini per perdere peso
Cinque anni prima che James Clear pubblicasse il suo Atomic Habits, Stephen Guise aveva già fatto scoprire al mondo il potenziale rivoluzionario delle piccole abitudini con un altro grande best-seller Mini Habits. Smaller Habits, Bigger Result, in cui spiegava come la portata dei risultati che possiamo ottenere quando vogliamo cambiare il nostro stile di vita sia inversamente proporzionale allo sforzo necessario per instaurare e mantenere i nostri buoni comportamenti. In pratica, più piccola e semplice è l’abitudine, più difficile sarà per noi trovare una scusa per non rispettarla, e quindi più forte sarà il suo effetto nel tempo. Sono proprio queste le mini abitudini, i mattoni con i quali costruire il cambiamento. E di certo c’è qualcosa che ogni giorno miliardi di persone cercano di il proprio corpo. Non poteva mancare, quindi, una versione specializzata del metodo di Guise dedicata alla perdita di peso. Il suo assunto iniziale è semplice quanto fare le diete non serve a nulla. Il nostro cervello, infatti, resiste ai cambiamenti improvvisi e drammatici, e chi, seguendo le indicazioni di nutrizionisti più attenti alla biologia che alle neuroscienze, muta in modo drastico il proprio regime alimentare, di solito perde peso a breve termine per poi riprenderlo tutto (e talvolta anche di più) dopo che il suo corpo si è riadattato alla nuova situazione metabolica. Per dimagrire e mantenere il peso forma è invece fondamentale inserire nella nostra quotidianità i comportamenti virtuosi che tutti conosciamo come salutari (mangiare frutta e fare esercizio fisico, per esempio) coltivando mini abitudini. Grazie a esse riusciremo a creare una strategia di cambiamento comportamentale che il nostro cervello e il nostro corpo riconosceranno e accoglieranno. La conclusione è semplice come l’ leggete Mini abitudini per perdere peso e non farete mai più una dieta.
303 pages, Kindle Edition
First published November 27, 2016
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Displaying 1 - 30 of 208 reviews
March 7, 2017
Have you ever eaten a decadent slice of cheesecake, only to finish and think, "Man, I could really go for some vegetables right about now"?
If not, let me introduce you to Stephen Guise and the concept of mini habits. The idea, as conceptualized in this book, is not to take an approach of deprivation and radical change, but to make small, incremental, consistent changes that ultimately result in a permanent, healthy lifestyle. Stephen (can I call him Stephen?) is upfront from the beginning: this is not a journey of quick fixes, rapid weight loss, and cleanse diets. This is about working with the brain's natural resistance to change by fooling it into thinking you're not asking much from it. And really, you're not. If your goal is to do one push-up a day, you will find yourself down on the ground much faster than if your goal is to do 20. And once you are down there, you will do some more. It's human nature. The hard part, the decision to do a thing, is over at that point. And even on your worst day, even if you really only can do one, you've still made some forward momentum and reinforced that daily habit.
I only finished this book a couple of weeks ago, but I have already seen the changes happen. The most brilliant stroke was in never making a food craving off limits, no matter how ridiculously unhealthy. Instead, he encourages a movement toward healthy food, a letting go of the binary way we think about eating (''I'm going to eat healthy'' vs ''I'm going to eat badly.'') As he says in his book, you know what's better than three slices of pizza? Three slices of pizza and a salad. It's pithy and funny, but there is much wisdom here. When we're at a party, we don't have to decide between carrots and cookies. We can have both. And that realization is the spark of something rather profound. The more whole foods you eat, the more you incorporate them into your daily life, the more you want them for their own sake, not because you should eat better, or because you are desperate to lose weight, but because they are tasty and make you feel good.
My nutrition mini habit, one recommended by Stephen, is to make one healthy food upgrade a day. That means a banana with breakfast, or a vegetable with lunch, or water instead of soda for a meal... just one healthy change from the norm. What I've found, as Stephen predicted, is most days I do far more than that. Some days I find myself concocting entire meals from scratch, just because I would rather eat that. But even on my worst days, I can make that one change and feel like I have forward momentum. Thus I have found myself eating fresh vegetables alongside leftover pizza, and a red bell pepper after I finished my cheesecake.
What's remarkably different from previous attempts to shift to a healthy lifestyle is that for the first time ever, it feels like a choice. Not some hard-nosed restriction I'm trying to impose on myself for my own good, but just making choices amidst the ebb and flow of everyday life (the fact that my other mini habit is sitting down on my meditation cushion before bed doesn't hurt... I am much more mindful of my eating habits based on increased meditation alone.) Even my fast food addiction is waning, not because I've forbidden it, but because I've noted that fast food generally makes me feel like crap. I'm saving my sweet tooth for higher quality desserts, stuff I really love. I'm no longer eating with an attitude of scarcity - I shouldn't be having this, I must eat it now because I can't have it later.
When there is no famine, there is never any need for feast. I ate out at three restaurants this weekend, and not once did I overeat or feel guilty about my choices. It's the difference between "What's one small thing I can do to make this healthier?" and "Screw it, I'm going to eat all the things." When you're working within a more reasonable framework, when you stop with all or nothing thinking, you make more healthy choices than you would imagine, and you don't have to fight your lazy brain to do it.
If not, let me introduce you to Stephen Guise and the concept of mini habits. The idea, as conceptualized in this book, is not to take an approach of deprivation and radical change, but to make small, incremental, consistent changes that ultimately result in a permanent, healthy lifestyle. Stephen (can I call him Stephen?) is upfront from the beginning: this is not a journey of quick fixes, rapid weight loss, and cleanse diets. This is about working with the brain's natural resistance to change by fooling it into thinking you're not asking much from it. And really, you're not. If your goal is to do one push-up a day, you will find yourself down on the ground much faster than if your goal is to do 20. And once you are down there, you will do some more. It's human nature. The hard part, the decision to do a thing, is over at that point. And even on your worst day, even if you really only can do one, you've still made some forward momentum and reinforced that daily habit.
I only finished this book a couple of weeks ago, but I have already seen the changes happen. The most brilliant stroke was in never making a food craving off limits, no matter how ridiculously unhealthy. Instead, he encourages a movement toward healthy food, a letting go of the binary way we think about eating (''I'm going to eat healthy'' vs ''I'm going to eat badly.'') As he says in his book, you know what's better than three slices of pizza? Three slices of pizza and a salad. It's pithy and funny, but there is much wisdom here. When we're at a party, we don't have to decide between carrots and cookies. We can have both. And that realization is the spark of something rather profound. The more whole foods you eat, the more you incorporate them into your daily life, the more you want them for their own sake, not because you should eat better, or because you are desperate to lose weight, but because they are tasty and make you feel good.
My nutrition mini habit, one recommended by Stephen, is to make one healthy food upgrade a day. That means a banana with breakfast, or a vegetable with lunch, or water instead of soda for a meal... just one healthy change from the norm. What I've found, as Stephen predicted, is most days I do far more than that. Some days I find myself concocting entire meals from scratch, just because I would rather eat that. But even on my worst days, I can make that one change and feel like I have forward momentum. Thus I have found myself eating fresh vegetables alongside leftover pizza, and a red bell pepper after I finished my cheesecake.
What's remarkably different from previous attempts to shift to a healthy lifestyle is that for the first time ever, it feels like a choice. Not some hard-nosed restriction I'm trying to impose on myself for my own good, but just making choices amidst the ebb and flow of everyday life (the fact that my other mini habit is sitting down on my meditation cushion before bed doesn't hurt... I am much more mindful of my eating habits based on increased meditation alone.) Even my fast food addiction is waning, not because I've forbidden it, but because I've noted that fast food generally makes me feel like crap. I'm saving my sweet tooth for higher quality desserts, stuff I really love. I'm no longer eating with an attitude of scarcity - I shouldn't be having this, I must eat it now because I can't have it later.
When there is no famine, there is never any need for feast. I ate out at three restaurants this weekend, and not once did I overeat or feel guilty about my choices. It's the difference between "What's one small thing I can do to make this healthier?" and "Screw it, I'm going to eat all the things." When you're working within a more reasonable framework, when you stop with all or nothing thinking, you make more healthy choices than you would imagine, and you don't have to fight your lazy brain to do it.
March 23, 2017
"Mini Habits for Weight Loss" falls into most of the depressing pitfalls that plague self-help books. Guise spends the entire first half of the book trying to sell you the book, then the second half of the book repeating himself. Like so many other similar books, it's a novel idea, well suited for a TED talk perhaps, wrapped in piles and piles of needless padding - I suppose fifteen page books don't sell very well.
Here's the entire book:
1. If you're making changes to your life, make them very small, so you can consistently do the habit and never fail. (For example, do one push up a day or eat one apple a day.) Choosing a tiny habit ensures you're a success and will inspire you to, sometimes, go beyond that one push up, and form lasting habits relating to eating and exercise.
2. Focus on adding things to your life, not taking things away. For example, add a salad to dinner, don't say "I can't eat chocolate."
3. Eat a lot of cinnamon, because it's delicious.
If someone expanding those three tips into a 253 page book is what you're looking for, buy this book right away.
Here's the entire book:
1. If you're making changes to your life, make them very small, so you can consistently do the habit and never fail. (For example, do one push up a day or eat one apple a day.) Choosing a tiny habit ensures you're a success and will inspire you to, sometimes, go beyond that one push up, and form lasting habits relating to eating and exercise.
2. Focus on adding things to your life, not taking things away. For example, add a salad to dinner, don't say "I can't eat chocolate."
3. Eat a lot of cinnamon, because it's delicious.
If someone expanding those three tips into a 253 page book is what you're looking for, buy this book right away.
July 19, 2017
I read his Mini Habits book first (which I recommend). His method and reasoning for it makes the most sense to me when comparing it with other weight loss methods. Since I read this 2 months ago, I lost 10 pounds without effort, deprivation or hunger pangs. Tiny (mini) daily successes are the key to long term change. Affect the brain and the body will follow.
June 11, 2017
The book takes a good selection of latest studies and binds them together in a compelling narrative. This is unlike any other health book I have read and that is mainly because of 3 reasons:
1) Stephen Guise gives implementation strategies that will help you immediately apply the principles and strategies in your life.
2) He believes and propagates a no-shame approach which is amazing. The best part is that he doesn't resort to woo-woo reasons to be more intuitive and mindful. I am a fan of the scientific method and this is what I get from Guise.
3) Instead of a 30 day diet program, he focuses on consistency. Yep baby, the only thing that works.
All in all, a great book. I will reread it the following week, take notes and then apply things in my life. I will report back with results.
1) Stephen Guise gives implementation strategies that will help you immediately apply the principles and strategies in your life.
2) He believes and propagates a no-shame approach which is amazing. The best part is that he doesn't resort to woo-woo reasons to be more intuitive and mindful. I am a fan of the scientific method and this is what I get from Guise.
3) Instead of a 30 day diet program, he focuses on consistency. Yep baby, the only thing that works.
All in all, a great book. I will reread it the following week, take notes and then apply things in my life. I will report back with results.
May 29, 2018
Mini Habits for Weight Loss by Stephen Guise is actually one of the best self-help books I've ever read. While I think Dr. Fung's Obesity Code offered more compelling research and more complex information about the effects of different hormones on weight loss, I feel like Guise's book is a lot more simplified and suitable for the average Joe, who may not have a science based degree or background in medicine. It also will change the way readers think about weight loss, but in a different way. While Fung debunks specific diets on a biochemical level, Guise debunks the whole "diet" way of thinking. Mini Habits is all about promoting positivity and eliminating the feelings of shame that often occur when one holds the unrealistic expectations associated with most diet and exercise regimes.
The most significant thing I took away from this book is that in order to lose weight and get healthy, you should focus on eating MORE healthy foods rather than obsessing over not eating unhealthy food. That seems so much more possible. I actually have realized that I've been adapting a lot of Guise's ideas into my lifestyle already. Although it's been a slow process, I've lost 21 pounds in the last 6 months using very similar methods. The amazing thing is that it's been relatively easy and for the most part, I don't feel deprived! Yay! I feel like I can and will keep this up for the rest of my life.
Seriously, read this book if you want an easy, foolproof way to change your body and your life! ☆☆☆☆
The most significant thing I took away from this book is that in order to lose weight and get healthy, you should focus on eating MORE healthy foods rather than obsessing over not eating unhealthy food. That seems so much more possible. I actually have realized that I've been adapting a lot of Guise's ideas into my lifestyle already. Although it's been a slow process, I've lost 21 pounds in the last 6 months using very similar methods. The amazing thing is that it's been relatively easy and for the most part, I don't feel deprived! Yay! I feel like I can and will keep this up for the rest of my life.
Seriously, read this book if you want an easy, foolproof way to change your body and your life! ☆☆☆☆
August 23, 2019
If I had written a book about making successful lifestyle change, this would have been it. I mean seriously. Guise and I are so in synch with our thoughts and attitudes that at times I felt as if I was listening to myself while talking with a coaching client.
So, yeah. 5 stars!
Basically, Guise advocates for change through the implementation of mini-habits, small consistent changes that are doable even on our worst days.
Change is hard and in the past (at least from a survival standpoint) may have threatened our ability to thrive. We resist it because it takes work, conscious effort, motivation, etc, and we prefer the devil we know even if it is an evil little bastard.
The key is to fool ourselves by making the change so small as to go under the radar of the "change police" (my phrase not his).
In between, he gives lots of great advice about diet and exercise. He clearly knows his stuff. There is also a worthwhile discussion about the limitations of willpower and the tenuous nature of motivation that is not just spot on but extremely helpful for those who have felt the sting of failure when they've come up short at the end of a long hard day.
I was given this book by a client who hoped we could read this together. She is in the process of trying to make healthier lifestyle choices, new habits to replace other more destructive and deeply ingrained behaviors. For her, the idea of the mini-habit, aka the mini-effort, is very appealing. She also feels as if Guise has provided clear strategies as opposed to just an overall theory about the do's and don'ts.
I would definitely recommend this book to my clients as it reinforces many of the themes in the coaching process.
So, yeah. 5 stars!
Basically, Guise advocates for change through the implementation of mini-habits, small consistent changes that are doable even on our worst days.
Change is hard and in the past (at least from a survival standpoint) may have threatened our ability to thrive. We resist it because it takes work, conscious effort, motivation, etc, and we prefer the devil we know even if it is an evil little bastard.
The key is to fool ourselves by making the change so small as to go under the radar of the "change police" (my phrase not his).
In between, he gives lots of great advice about diet and exercise. He clearly knows his stuff. There is also a worthwhile discussion about the limitations of willpower and the tenuous nature of motivation that is not just spot on but extremely helpful for those who have felt the sting of failure when they've come up short at the end of a long hard day.
I was given this book by a client who hoped we could read this together. She is in the process of trying to make healthier lifestyle choices, new habits to replace other more destructive and deeply ingrained behaviors. For her, the idea of the mini-habit, aka the mini-effort, is very appealing. She also feels as if Guise has provided clear strategies as opposed to just an overall theory about the do's and don'ts.
I would definitely recommend this book to my clients as it reinforces many of the themes in the coaching process.
March 4, 2022
This is Nonfiction/Self-Help. This one wasn't on my radar at all, but I saw it for a couple of bucks on audible and got it. Do I regret that purchase? No, but I'm a little torn on how to rate this one.
I read this author's Mini Habits: Smaller Habits, Bigger Results as a book club read and I liked the idea behind that one but ultimately it was only 3 stars for me. This book, however, was just a spin-off of his first one as he related his mini-habit idea to weight loss. There was nothing new here but I'd recommend it to those who have never heard about the author's mini-habit idea and who are also new to weight loss.
Some of this was overly simplistic but I get that there are those who need that. That part didn't appeal to me, but I still liked the whole mini-habit idea. So that part was probably 3.5 stars for me, but seriously, the audio narration was so hard to slough off. I don't say that a lot and I listen to a ton of audios, but this was not fun. If this title appeals to you, then pick up the pages and skip the audio. So 3 stars.
I read this author's Mini Habits: Smaller Habits, Bigger Results as a book club read and I liked the idea behind that one but ultimately it was only 3 stars for me. This book, however, was just a spin-off of his first one as he related his mini-habit idea to weight loss. There was nothing new here but I'd recommend it to those who have never heard about the author's mini-habit idea and who are also new to weight loss.
Some of this was overly simplistic but I get that there are those who need that. That part didn't appeal to me, but I still liked the whole mini-habit idea. So that part was probably 3.5 stars for me, but seriously, the audio narration was so hard to slough off. I don't say that a lot and I listen to a ton of audios, but this was not fun. If this title appeals to you, then pick up the pages and skip the audio. So 3 stars.
December 23, 2017
When it comes to things that involve habit change, I like books that don't tell you what to to, but attempt to have you examine/re-examine your thinking. There were some things in here that really resonated with me as a person who has been a part of the on and off dieting world for many years. One thing was noticing how much dieting had changed the way I thought of fruit. "Fruit has sugar! Fruit has calories! Keep fruit eating limited!" - these are generally the kinds of messages I've gotten over the years, and in reading this I realized how little fruit I ate because these messages seeped in.
It was good to review again that the calories in/calories out is not necessarily the full picture, and be reminded to just focus on eating real foods. I also appreciated the shift from moving from a mindset of "I can't have X so I have to eat Y" (which makes me want it more/feel deprived, depends too much on willpower, and sets up constant battle mode) to a mindset more of "I'm going to eat Y because I want to (and if later I also want X, I can do that too)."
I also appreciated the idea of small changes. The only people I've ever seen create long-lasting change, and the only time I've done it, is when it involved a series of small-ish, subtle, sustained shifts over time. Go big or go home usually means you go home in these cases, and it's good to understand there are other options.
It was good to review again that the calories in/calories out is not necessarily the full picture, and be reminded to just focus on eating real foods. I also appreciated the shift from moving from a mindset of "I can't have X so I have to eat Y" (which makes me want it more/feel deprived, depends too much on willpower, and sets up constant battle mode) to a mindset more of "I'm going to eat Y because I want to (and if later I also want X, I can do that too)."
I also appreciated the idea of small changes. The only people I've ever seen create long-lasting change, and the only time I've done it, is when it involved a series of small-ish, subtle, sustained shifts over time. Go big or go home usually means you go home in these cases, and it's good to understand there are other options.
March 24, 2017
I liked the long term emphasis over all of the short, ineffective 'lose weight quick' lame diets out there. So far so good on developing mini habits. I'm keeping daily track of them with an app. I'll add an extra star in one year if I'm keeping up with them!
April 15, 2019
The concept behind this book (and its related book) is that creating small, achievable mini habits is the key to making a habit a permanent part of your life.
The key is to truly make the habits mini. As an example of how he began exercising, the author says his habit was one push-up a day. Some days he did more, but every day he did at least one.
This isn't a terrible idea for making huge changes. After all, most "resolutions" or commitments to change fall apart because we find them too challenging or difficult to make a part of our lives. By breaking them down into very small goals, they become easier to achieve and allow us to keep them going and in front of us -- with the eventual goal being that we slowly and consistently expand on the habit over time.
I think the book is worth reading as an alternative to trying to follow a diet. Instead, you make a few mini habits that try to get you accomplish your healthy eating goals, and then keep them going. I'm simplifying (of course) but that is the general gist of the book. There is also lots of info on why dieting tends not the work, how to eat healthy (the closer to its natural state, the better the food), and lots of "ranting" on why processed foods are the devil. If nothing else worked for you, why not try this approach?
Full Disclosure: I read the book, thought it had merit, but then didn't bother to put any of it into action. In other words, pretty much the exact same thing I do with all healthy eating and/or diet books. Sigh.
The key is to truly make the habits mini. As an example of how he began exercising, the author says his habit was one push-up a day. Some days he did more, but every day he did at least one.
This isn't a terrible idea for making huge changes. After all, most "resolutions" or commitments to change fall apart because we find them too challenging or difficult to make a part of our lives. By breaking them down into very small goals, they become easier to achieve and allow us to keep them going and in front of us -- with the eventual goal being that we slowly and consistently expand on the habit over time.
I think the book is worth reading as an alternative to trying to follow a diet. Instead, you make a few mini habits that try to get you accomplish your healthy eating goals, and then keep them going. I'm simplifying (of course) but that is the general gist of the book. There is also lots of info on why dieting tends not the work, how to eat healthy (the closer to its natural state, the better the food), and lots of "ranting" on why processed foods are the devil. If nothing else worked for you, why not try this approach?
Full Disclosure: I read the book, thought it had merit, but then didn't bother to put any of it into action. In other words, pretty much the exact same thing I do with all healthy eating and/or diet books. Sigh.
March 8, 2019
I’m sure this will be useful for some people, but it’s really geared for beginners not used to exercising and eating well. I don’t know what I was hoping for but this book didn’t do all that much for me
April 9, 2017
Part 1 of this book was nothing new, as a matter of fact, I was thinking "I've heard all of this before - I thought this book was going to be different!" It is! Part 2, the Mini Habits and strategies section is what the book is all about. I was motivated to jump right in with both feet! The basic premise is simple, easy to follow, and has made a difference in the way I choose to eat. If you've been really trying to lose weight, unsuccessfully, I recommend you give this concept a try. It is NOT a diet. It is about developing good habits when it comes to healthy eating. I will read it again, and refer to it often.
Thank you Stephen Guise for sending me this copy of the book as a subscriber to Tuesday Messages @ stephenguise.com Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
Thank you Stephen Guise for sending me this copy of the book as a subscriber to Tuesday Messages @ stephenguise.com Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
April 7, 2022
If you've read anything about health or dieting in the past few years, there isn't really much in here that will be new or of use. It takes about 100 pages for him to even get to the concept of mini-habits, and then another 20 pages before he gives any examples, because he needs to demonstrate his knowledge and worth. Diets don't work, processed foods are bad, take small steps and commit to achievable goals. There, I saved you a whole bunch of time. Maybe self-help books just aren't for me, but I saw way too little actionable information and way too much ego in this writing.
November 2, 2017
This is the best "diet" book that I've read. It's simple to the point of being repetitious at times, but therein lies its beauty. Anyone who has struggled with weight loss knows what we should do to get the weight off. But it feels like a burden. You feel deprived, resentful, punished. Meals are no longer enjoyable, but traps to be avoided. Workouts feel good once you get over the beginner's hump, but then life gets in the way and there's never enough time, you're tired from work, etc and watching tv on the couch (or sleeping an extra hour in the morning) feels so much better.
Many fitness experts acknowledge the mindset aspect of weight loss, but it still boils down to willpower. Mr. Guise explains why that doesn't work, and breaks down the psychology behind the Mini Habits strategy. The repetition is helpful in breaking down all your justifications as to why small, incremental changes don't work. He also has a great discussion about whole foods, why you don't need to worry about counting macros or using a food scale if you eat them, and why we shouldn't worry about restricting our portions of fruits and veggies. I'm looking forward to implementing my mini habits and will update this review in a couple of months with my progress.
Many fitness experts acknowledge the mindset aspect of weight loss, but it still boils down to willpower. Mr. Guise explains why that doesn't work, and breaks down the psychology behind the Mini Habits strategy. The repetition is helpful in breaking down all your justifications as to why small, incremental changes don't work. He also has a great discussion about whole foods, why you don't need to worry about counting macros or using a food scale if you eat them, and why we shouldn't worry about restricting our portions of fruits and veggies. I'm looking forward to implementing my mini habits and will update this review in a couple of months with my progress.
April 4, 2019
I just skimmed through this book, and while I decided the book wasn't helpful enough for me to slow down and read every word, I think overall the information in this book is high quality. The reasons I don't feel the need to read it thoroughly are:
1. The 'mini habit' idea is included in the Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones system which I've already read.
2. I've already studied up on the nutrition concepts he's recommending for weight loss (focus on eating healthier, don't over-restrict calories, etc).
This book does seem useful for anyone who wants a short book to introduce both concepts.
1. The 'mini habit' idea is included in the Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones system which I've already read.
2. I've already studied up on the nutrition concepts he's recommending for weight loss (focus on eating healthier, don't over-restrict calories, etc).
This book does seem useful for anyone who wants a short book to introduce both concepts.
December 17, 2018
Another useless diet book that doesn't seem to take science into account.
The first 1/2 of the book sounds like an advertisement about why his book is worth buying and him trying to sell you on the fact that he knows - because hes done it.
In the second half of the book he starts to tell you how to change by making minuscule changes that will lead to more and more and more minuscule changes until you have added them all up into a big change.
Stephen Guise - a slim 30 something male. The people who lose weight esiest o9n the planet telling insulin resistance, hypothroidic to eat fruit - what a moron.
The first 1/2 of the book sounds like an advertisement about why his book is worth buying and him trying to sell you on the fact that he knows - because hes done it.
In the second half of the book he starts to tell you how to change by making minuscule changes that will lead to more and more and more minuscule changes until you have added them all up into a big change.
Stephen Guise - a slim 30 something male. The people who lose weight esiest o9n the planet telling insulin resistance, hypothroidic to eat fruit - what a moron.
March 5, 2025
I have been living so much more healthfully since I finished reading this book! At first, I worried that it would be like other weight-loss books (fads, mostly), but reading the preface was enough to hook me. The author is not only fact-based and practical, but also an engaging and humorous writer! At one point in the book, he made a joke about lab rats that made me laugh uncontrollably for 5-7 minutes. More importantly, I truly feel that the habits I am forming as a result of this book will benefit me throughout my life, regardless of the size, shape, or weight of my body. This book should be read by anyone who wants to lead a healthier life!
December 4, 2018
Good information, but he took a long time to say, eat clean. I’m a weight loss coach and know that this book would frustrate most.
August 16, 2020
This book is a good balance of information and advice on creating a lifestyle to stay healthy. Many dieters don't know that artificial sweeteners led to weight gain, not weight loss. The human body associate sweetness with calories, which is why our taste buds have evolved to crave sweet-tasting food. When the calories aren't coming in despite the sweet taste, the body will crave sweeter and sweeter food for the calories it expects. It is simple to use mini habits to break out of the cycle of cutting out food, feeling shame for failing, and giving in to eating unhealthy food. Try a few mini habits like drinking more water before/during a meal, chewing each bite 30 times, and eating one more fruit/vegetable than you normally would each day.
January 3, 2019
I enjoyed this book quite a bit and look forward to creating mini habits for myself. Some of it was slow to get through because I kept wanting to "get to the mini habits already" but I enjoyed learning the science and thought behind his strategies. Surprisingly good read for anyone looking to make healthier decisions.
July 15, 2020
I love how this book challenges the concept of diet culture and looks more at healthy upgrades and easily attainable habits as a means for lifestyle change.
This is a great book for anyone who has tried every diet out there with little to no success and needs hope.
This is not a way to drop 10 lbs and 10 days, but will help you make sustainable changes that will last.
This is a great book for anyone who has tried every diet out there with little to no success and needs hope.
This is not a way to drop 10 lbs and 10 days, but will help you make sustainable changes that will last.
Read
April 12, 2018Can’t quite decide how to rate this book yet. Some worthwhile ideas about how to deal with food and exercise but the writing style seemed a bit scattered at times. I’ll have to come back and rate it later.
January 28, 2019
I love his ideas and his presentation is spot on. My whole book is marked up!
Read
November 22, 2020I started this book August 2019 and I finished it November 2020. I suppose I could say I did not make it a habit. I think this book has some good offerings however and others *may* find it useful.
April 6, 2017
Great book. There's a lot of different strategies and little changes everyone can make to live a healthier lifestyle.
November 30, 2019
This book offers a pretty interesting and doable approach, using small habits to build momentum and try to minimize guilt. I’ll work on a plan and give it a try.
July 16, 2021
change mindset and habits, then weight
July 4, 2024
July 2024
So I've read this book multiple times, and while I like it, it doesn't help me lose weight. I tried it while calorie counting and I lost 12 pounds (but you're not supposed to calorie count), so I did it without calorie counting and gained 30 pounds, so I tried it a third time sticking to it religiously, no takeaways, no refined sugar, no processed food other than some protein powder and the occasional whole grain wrap, and in 7 weeks I maintained my weight. So maybe I could use this for weight maintenance (although it's boring) but I think I wanted this to work more than it actually did 😂
July 2023:
I liked some of the ideas, but I'm not 100% sure they'd work. There's too much freedom almost, if I can eat what I like as long as I do 1 push-up a day and eat a piece of fruit, it will take some real effort to do more than that. And if I eat the healthy food as well as the unhealthy food then I'm consuming more calories not less. (Sorry, not allowed to mention calories on this weight loss idea.)
I am going to try the ideas in this book (I've already started to be perfectly honest), but I'm combining them with other ideas too, so I'm eating all the fruit and veg and unprocessed foods (which is apparently all we should be eating according to this book), but I'm also prioritising protein too.
Overall, this book is about starting mini habits and waiting a couple of years to get where you want to go, when you've magically trained yourself to only drink water and love to eat raw broccoli for every meal, which is great, but if you need to lose weight quicker than that, this probably isn't the best way to go.
January 2024
So I finished this for the second time. I've been reading it slowly just as a bit of a motivational aid. I've lost 1 stone, and gained 2 back so far. I do like the ideas in this book, they're explained well and make sense, but it does still take a certain amount of motivation. Small habits, but you do have to make yourself do them until they're actually habits. I did stick with this for a while, but it was easy to gain weight with people offering cake, and attending parties.
One of the techniques mentioned was to try changing one meal at a time, to make things easier. I didn't really do this, but I did notice that breakfast is the one thing I haven't changed, even amid holidays and parties and things, so maybe it is still working a bit. I think these habits really will take a while to become habits, it's like reprogramming your brain, convincing it that it really wants a carrot and some grapes, rather than cookies. Not easy! I'm going to keep trying though.
Finished 4th January 2024.
So I've read this book multiple times, and while I like it, it doesn't help me lose weight. I tried it while calorie counting and I lost 12 pounds (but you're not supposed to calorie count), so I did it without calorie counting and gained 30 pounds, so I tried it a third time sticking to it religiously, no takeaways, no refined sugar, no processed food other than some protein powder and the occasional whole grain wrap, and in 7 weeks I maintained my weight. So maybe I could use this for weight maintenance (although it's boring) but I think I wanted this to work more than it actually did 😂
July 2023:
I liked some of the ideas, but I'm not 100% sure they'd work. There's too much freedom almost, if I can eat what I like as long as I do 1 push-up a day and eat a piece of fruit, it will take some real effort to do more than that. And if I eat the healthy food as well as the unhealthy food then I'm consuming more calories not less. (Sorry, not allowed to mention calories on this weight loss idea.)
I am going to try the ideas in this book (I've already started to be perfectly honest), but I'm combining them with other ideas too, so I'm eating all the fruit and veg and unprocessed foods (which is apparently all we should be eating according to this book), but I'm also prioritising protein too.
Overall, this book is about starting mini habits and waiting a couple of years to get where you want to go, when you've magically trained yourself to only drink water and love to eat raw broccoli for every meal, which is great, but if you need to lose weight quicker than that, this probably isn't the best way to go.
January 2024
So I finished this for the second time. I've been reading it slowly just as a bit of a motivational aid. I've lost 1 stone, and gained 2 back so far. I do like the ideas in this book, they're explained well and make sense, but it does still take a certain amount of motivation. Small habits, but you do have to make yourself do them until they're actually habits. I did stick with this for a while, but it was easy to gain weight with people offering cake, and attending parties.
One of the techniques mentioned was to try changing one meal at a time, to make things easier. I didn't really do this, but I did notice that breakfast is the one thing I haven't changed, even amid holidays and parties and things, so maybe it is still working a bit. I think these habits really will take a while to become habits, it's like reprogramming your brain, convincing it that it really wants a carrot and some grapes, rather than cookies. Not easy! I'm going to keep trying though.
Finished 4th January 2024.
November 27, 2018
An absolutely incredible book about how to forgo motivation and will power when trying to lose weight by leveraging the power of ‘mini habits’. This book became better with every turn of the page. Highly recommended for anyone who has ever struggled with weight loss or even just creating a healthy routine.
August 31, 2024
Update 2024:
This book got me started on my weight loss journey in November 2023. Since then I have developed a weekly exercise habit of 3 workouts, stopped overeating on Friday nights, stopped eating chips and drinking soda, and implemented more than 20 different tiny/mini habits. I haven't lost much weight, but around 3% of body fat. My body image has improved, my house is more organized, I feel more active, food isn't as important any more, I've tried many new recipes, I've increased my fruit & veggie intake and I feel better overall. Another great book I can recommend: Tiny Habits by BJ Fogg and 12 Week Year by Brian Morgan.
I wish I had started implementing this concept 5 years ago when I read the book for the first time. But now is the second best time. I started doing mini habits like loading or unloading the dishwasher, eating one fruit for dessert after a meal or eat without watching TV in November and just 1.5 months later I already see so many positive changes. I only overate three times in that period, I eat more fruits and veggies in general, I haven't been injured like I used to do because I trained too much and my house is cleaner! And without going on a diet or following a workout program, I lost 1kg in one month! :) The book is great talking about nutrition, explaining the mini habits and giving additional advice like the temptation strategies and mini challenges. This book is definitely one of my favorite books in 2023!
This book got me started on my weight loss journey in November 2023. Since then I have developed a weekly exercise habit of 3 workouts, stopped overeating on Friday nights, stopped eating chips and drinking soda, and implemented more than 20 different tiny/mini habits. I haven't lost much weight, but around 3% of body fat. My body image has improved, my house is more organized, I feel more active, food isn't as important any more, I've tried many new recipes, I've increased my fruit & veggie intake and I feel better overall. Another great book I can recommend: Tiny Habits by BJ Fogg and 12 Week Year by Brian Morgan.
I wish I had started implementing this concept 5 years ago when I read the book for the first time. But now is the second best time. I started doing mini habits like loading or unloading the dishwasher, eating one fruit for dessert after a meal or eat without watching TV in November and just 1.5 months later I already see so many positive changes. I only overate three times in that period, I eat more fruits and veggies in general, I haven't been injured like I used to do because I trained too much and my house is cleaner! And without going on a diet or following a workout program, I lost 1kg in one month! :) The book is great talking about nutrition, explaining the mini habits and giving additional advice like the temptation strategies and mini challenges. This book is definitely one of my favorite books in 2023!
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