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Skinny Habits: The Six Secrets of Thin People
Bob Harper lets us in on the secret behaviors of people who not only lose weight but keep the pounds off for good—and make it look easy.
In Bob Harper's #1 New York Times bestselling book The Skinny Rules, the trusted trainer and coach of NBC's The Biggest Loser laid out the twenty nonnegotiable eating rules for getting thin.
In the process of helping countless men and women reach their weight loss goals, Harper has noticed six fundamental patterns in the lifestyle choices of those who succeed long-term—from the unique way they plan ahead to how they organize their environment and social calendars to even the way they dress. With his signature authority, colorful stories, and real-world solutions, Harper draws on the most up-to-date research related to habit formation, neuroplasticity, and cognitive behavioral psychology to show how feeding your brain—“the muscle between your ears”—can wield as much control over your weight as what you put in your mouth.
With anecdotes about his clients, guided steps for adopting your new practices, and tips for integrating them into your own daily routine, Skinny Habits has everything you need to shape your body and your life!
In Bob Harper's #1 New York Times bestselling book The Skinny Rules, the trusted trainer and coach of NBC's The Biggest Loser laid out the twenty nonnegotiable eating rules for getting thin.
In the process of helping countless men and women reach their weight loss goals, Harper has noticed six fundamental patterns in the lifestyle choices of those who succeed long-term—from the unique way they plan ahead to how they organize their environment and social calendars to even the way they dress. With his signature authority, colorful stories, and real-world solutions, Harper draws on the most up-to-date research related to habit formation, neuroplasticity, and cognitive behavioral psychology to show how feeding your brain—“the muscle between your ears”—can wield as much control over your weight as what you put in your mouth.
With anecdotes about his clients, guided steps for adopting your new practices, and tips for integrating them into your own daily routine, Skinny Habits has everything you need to shape your body and your life!
192 pages, Hardcover
First published April 21, 2015
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483 people want to read
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Displaying 1 - 30 of 70 reviews
March 9, 2015
√ What Are Those Skinny Folks Doing?
At first, I thought SKINNY HABITS would not be to substantive--after all, they're only going to talk about six things. But I was wrong. Each of the six habits constitutes a substantial, important point. Here's the key: "What separates the consistently healthy and slim from the chronically overweight are six thought patterns and behaviors." These six habits will "Break that terrible cycle for good:
• They plan,
• They push back,
• They re-engineer their environment,
• They challenge themselves
• They rest, and
• They dress for thinness.
The authors cite a lot on scientific research from university professors; for example, they cite one professor at Stanford who discovered something very interesting about your mindset. This professor invented the phrases "fixed mindset" and "growth mindset." She found, "How you think about willpower changes how your body expects an afternoon snack." So, "If you believe that you need certain external things to help you exercise self-control..., you will not really believe it's possible to override your body's biology."
A few of the habits really resonated with me. The first habit requires contingency planning. Healthy eaters have "Specifically and repeatedly made healthy decisions a habit; they figured out the scenarios when they'll need an automatic response so they don't need to think about what's best." So, to imitate this habit "You've got to think through and plan in ways that you know will help you reach your goal just as thoroughly as you would any other major endeavor in your life."
Habit 3, "Re-engineering your environment," will take some work. This habit requires changing how things are set up around you. We are influenced by things such as, the mindset of people we are around, or even how the food is presented to us. They cite a clever experiment where a soup bowl automatically fills up every time a sip is taken. The researchers discovered that "We get full when we finish what is served; we eat with our eyes, not with our stomachs!" Other research showed that "Thin people tend to set about 16 feet farther from food then heavy people."
Perhaps the most surprising habit for me was Habit 6, "Dress like a Thin Person." The point is, "Dressing the part contributes to being that person." So, if you wear clothes that are designed for skinny people, you tend to get a reminder of where you want to be. That is, "Having a constant physical reminder of your weight is exactly the thing you need. Thin and healthy people take their cues and how their clothes fit!"
Near the very end of the book is a "The Skinny Habits Recap," which is a concise summary of the key points in the book. Actually, I think it would be best to read this part of the book first. That is, get an idea of what the points are ahead of time.
The authors similarly include a helpful set of rules from a prior book, "The Skinny Rules Recap." If you haven't read the author's prior book, this is an good list to review. For example, Rule One is a great idea--"Drink a large glass of water before every meal. No excuses!" Wow--what a great idea. I honestly had never thought of that.
√ All in all, Bob Harper and Greg Critser have done a fantastic job with SKINNY HABITS. I learned a lot of good ideas, and the authors support their conclusions with lots of scientific research. None of the ideas seem particularly difficult to me, but most will take some effort to make them happen. There is an extensive notes section at the end of the book that provide support for the various point the author makes.
Advance copy for review courtesy of NetGalley.
At first, I thought SKINNY HABITS would not be to substantive--after all, they're only going to talk about six things. But I was wrong. Each of the six habits constitutes a substantial, important point. Here's the key: "What separates the consistently healthy and slim from the chronically overweight are six thought patterns and behaviors." These six habits will "Break that terrible cycle for good:
• They plan,
• They push back,
• They re-engineer their environment,
• They challenge themselves
• They rest, and
• They dress for thinness.
The authors cite a lot on scientific research from university professors; for example, they cite one professor at Stanford who discovered something very interesting about your mindset. This professor invented the phrases "fixed mindset" and "growth mindset." She found, "How you think about willpower changes how your body expects an afternoon snack." So, "If you believe that you need certain external things to help you exercise self-control..., you will not really believe it's possible to override your body's biology."
A few of the habits really resonated with me. The first habit requires contingency planning. Healthy eaters have "Specifically and repeatedly made healthy decisions a habit; they figured out the scenarios when they'll need an automatic response so they don't need to think about what's best." So, to imitate this habit "You've got to think through and plan in ways that you know will help you reach your goal just as thoroughly as you would any other major endeavor in your life."
Habit 3, "Re-engineering your environment," will take some work. This habit requires changing how things are set up around you. We are influenced by things such as, the mindset of people we are around, or even how the food is presented to us. They cite a clever experiment where a soup bowl automatically fills up every time a sip is taken. The researchers discovered that "We get full when we finish what is served; we eat with our eyes, not with our stomachs!" Other research showed that "Thin people tend to set about 16 feet farther from food then heavy people."
Perhaps the most surprising habit for me was Habit 6, "Dress like a Thin Person." The point is, "Dressing the part contributes to being that person." So, if you wear clothes that are designed for skinny people, you tend to get a reminder of where you want to be. That is, "Having a constant physical reminder of your weight is exactly the thing you need. Thin and healthy people take their cues and how their clothes fit!"
Near the very end of the book is a "The Skinny Habits Recap," which is a concise summary of the key points in the book. Actually, I think it would be best to read this part of the book first. That is, get an idea of what the points are ahead of time.
The authors similarly include a helpful set of rules from a prior book, "The Skinny Rules Recap." If you haven't read the author's prior book, this is an good list to review. For example, Rule One is a great idea--"Drink a large glass of water before every meal. No excuses!" Wow--what a great idea. I honestly had never thought of that.
√ All in all, Bob Harper and Greg Critser have done a fantastic job with SKINNY HABITS. I learned a lot of good ideas, and the authors support their conclusions with lots of scientific research. None of the ideas seem particularly difficult to me, but most will take some effort to make them happen. There is an extensive notes section at the end of the book that provide support for the various point the author makes.
Advance copy for review courtesy of NetGalley.
October 1, 2015
Very interesting book. I already do a lot of these habits except I know I don't get enough sleep. I will need to work on that one. I listened to the audiobook and I think I'm going to listen to it again. It's a short 3 hour book. Has some good tips in it.
June 10, 2015
Not much to it. The only one I found a bit useful was the reminder to wear slightly "tight" waisted pants if you're trying to lose weight as a "reminder." But then I did that yesterday and I was a bitch most of the day, so...
October 3, 2015
I must say that I was shocked at how much I enjoyed the second part of this book. I thought the first "habits" had dime a dozen feelings to them, but the later ones were definitely better thought out. I thought exercises were simple to do and that most of the habits went "back to basics" without being overwhelming.
August 3, 2016
A great deal of weight loss is mental and Bob Harper breaks down the mental challenges in SKINNY HABITS. it is one of the best weight loss books that I've heard and the audio book is loaded with practical and easy to use insights. I heard this book cover to cover and enjoyed it. I highly recommend SKINNY HABITS.
September 17, 2015
great book for everyone who needs a push to live better. You will get REAL LIFE advices!
I really like Bob. He is such a sweethear, sure he can be a hard trainer, but he has a big heart!
I really like Bob. He is such a sweethear, sure he can be a hard trainer, but he has a big heart!
February 6, 2016
Loved it! This book is totally relatable and the habits seem like they would be easy to incorporate into ones life.
April 3, 2015
Quick read and things that we know but might not always do. Sitting far away and not facing the buffet table is a good one.
Skinny habits: the six secrets of thin people
1. Make a contingency plan
--use if/when
--think small--break big goal into smaller manageable ones
2. Consciously push back
--let the guilty feelings go and do better, get back on track
3. Reengineer your environment
--make it support your efforts and goals
4. Challenge yourself
--constantly stimulate your brain
--mix it up
--volunteer
--learn something new
5. Rest for Success
--get adequate sleep
--no alcohol late at night, no
Computer/phone
--meditation/yoga
--deep breathing
-bedtime routine
--keep feet warm
--don't nap for more than 45 min or after 3pm in the daytime!
6. Dress for Thin
--don't wear big bulky clothing
--avoid elastic waist pants etc
Skinny habits: the six secrets of thin people
1. Make a contingency plan
--use if/when
--think small--break big goal into smaller manageable ones
2. Consciously push back
--let the guilty feelings go and do better, get back on track
3. Reengineer your environment
--make it support your efforts and goals
4. Challenge yourself
--constantly stimulate your brain
--mix it up
--volunteer
--learn something new
5. Rest for Success
--get adequate sleep
--no alcohol late at night, no
Computer/phone
--meditation/yoga
--deep breathing
-bedtime routine
--keep feet warm
--don't nap for more than 45 min or after 3pm in the daytime!
6. Dress for Thin
--don't wear big bulky clothing
--avoid elastic waist pants etc
July 10, 2015
I skimmed this. It was horribly basic and should not have been more than a long magazine article. Or maybe a page.
September 6, 2015
Easy little book to read on the mindsets and habits of skinny people.
October 5, 2019
Why do I keep checking out really shitty audiobooks from the library? Especially when I know they are going to be shitty?
I don't know, I guess I was feeling desperate to lose some weight or something and it was available? While this book may have some good advice (i.e. make a plan for social situations so you don't overeat, eat on a smaller plate, yadda yadda), it's also wrapped in a juicy judgmental layer of fat shaming and unrealistic expectations.
I mean, I'm not even fat (maybe like 20 pounds overweight), and I felt kind of offended about the stuff this guy was saying, acting like skinny people are magical unicorns who have mastered the art of zen and perfect eating and are SO DISCIPLINED, UNLIKE YOU, YOU FAT COW.
Of course the book does not go into how fucked up our food system is or the systemic reasons obesity is such a problem, no... he just blames it all on the individuals and makes you feel like crap because you aren't perfect. I can't even tell you any of the six habits of skinny people, because my ears fell off my head while I was listening and then I rage-returned it before I could finish it (got about 75% through).
Definitely skip this one if you actually want good weight loss or healthy eating advice.
I don't know, I guess I was feeling desperate to lose some weight or something and it was available? While this book may have some good advice (i.e. make a plan for social situations so you don't overeat, eat on a smaller plate, yadda yadda), it's also wrapped in a juicy judgmental layer of fat shaming and unrealistic expectations.
I mean, I'm not even fat (maybe like 20 pounds overweight), and I felt kind of offended about the stuff this guy was saying, acting like skinny people are magical unicorns who have mastered the art of zen and perfect eating and are SO DISCIPLINED, UNLIKE YOU, YOU FAT COW.
Of course the book does not go into how fucked up our food system is or the systemic reasons obesity is such a problem, no... he just blames it all on the individuals and makes you feel like crap because you aren't perfect. I can't even tell you any of the six habits of skinny people, because my ears fell off my head while I was listening and then I rage-returned it before I could finish it (got about 75% through).
Definitely skip this one if you actually want good weight loss or healthy eating advice.
June 9, 2017
I really liked that this book doesn't just talk about the health effects of exercise and being overweight, and it doesn't tell you what exercises to do or recipes that you should prepare. Instead, it prepares you mentally for tackling weight loss. How wearing clothes with a slightly tight waistband, or something with little to no give in the waist will make you more aware of your size before you even put food in your mouth. How you can make better decisions easier by preparing yourself with if/then statements prior to facing tricky situations. How you can pinpoint your snacking "triggers" and remove those things from your environment. The importance of overall health, including sleep, rest, and meditation, as well as creating mental challenges so you're excited about more things in life than just going out for dinner (like me.) Which does make sense. I know I tend to eat more when I'm tired or bored, which apparently is how I live most of my life.
May 4, 2020
Ok, so losing weight is SO FLIPPING HARD.
There are lots of little usable hacks in this, and I think if one were to just take one or two of them and adopt them fully, they would be on the track to long-term weight loss.
I listened to this as an audiobook, and the narrator was upbeat and had a clear, pleasant voice.
I have never seen the reality TV show, The Biggest Loser, so I didn't have any feeling one way or the other about that being what made the author famous.
My favorite nuggets: the connection between hydration, sleep, and weight loss.
I also loved the breakdown of 6 yoga poses that are easy to do anytime.
When it comes to making these big changes and becoming healthier, let's face it: all of these books and programs are kind of rehashing the same information. If, in this package, it speaks to you, use it!
There are lots of little usable hacks in this, and I think if one were to just take one or two of them and adopt them fully, they would be on the track to long-term weight loss.
I listened to this as an audiobook, and the narrator was upbeat and had a clear, pleasant voice.
I have never seen the reality TV show, The Biggest Loser, so I didn't have any feeling one way or the other about that being what made the author famous.
My favorite nuggets: the connection between hydration, sleep, and weight loss.
I also loved the breakdown of 6 yoga poses that are easy to do anytime.
When it comes to making these big changes and becoming healthier, let's face it: all of these books and programs are kind of rehashing the same information. If, in this package, it speaks to you, use it!
December 23, 2019
I didn’t listen to this because I feel the need to be “skinny.” Personally I want to be svelte, strong and healthy. I listened to it because I liked Bob Harper on the show “The Biggest Loser.” Additionally, my curiosity was peaked by the word “habits.” I believe it’s important to be conscientious about creating good ones. The content in the book was pretty basic. It may be where some people need to start, but I didn’t really learn anything from it. I’d recommend other books about healthy eating and habits over this one.
January 30, 2019
Found this at the dollar store and decided to read it. There is nothing new in here that will suddenly help you lose weight if that's what you are looking for. But it's an easy read with 6 decent thoughts (not sure if they are really secrets).
1. Have contingency plans
2. Consciously push back
3. Reengineer your environment
4. Challenge yourself
5. Rest for success
6. Dress for thin
These are great reminders.
1. Have contingency plans
2. Consciously push back
3. Reengineer your environment
4. Challenge yourself
5. Rest for success
6. Dress for thin
These are great reminders.
September 24, 2018
There were helpful cognitive exercises in here. I suppose I think of his approach as antiquated, considering he uses the word "skinny." Skinny isn't the goal for me, but some of his pointers (using Cognitive Behavioral Therapy theories) were very helpful in setting and reminding myself of my goals. Add it to the shelf as another way to figure out what works for you!
May 23, 2017
Great recap book or if you never read The Skinny Rules, this is a great book! Every bit of helpful tips and information is all you need to stay motivated in this food filled world. You make more decisions on food and yourself that you know! Happy Reading, Heather
October 30, 2017
The book is good and the information is helpful. It is just a matter of putting that information to use, which is where I tend to be lacking. But if you are looking for some tips and tricks on how to jumpstart your weight loss journey then I’d recommend giving this a read.
January 2, 2018
It was a good book to reiterate some common-sense points and had some helpful tips. This book won’t change your life drastically by itself, but is a good addition in your lifestyle changes and reinforces things you have probably already deduced on your own.
March 16, 2021
This book is unforgiving, you have to buckle down and do exactly what is explained with no cheating and no falling back if you want to get thinner, he does not sugarcoat it. It will be hard. You will want to quit or not even begin. That is how it is.
August 5, 2022
It's alright, but if you've read The Skinny Rules you already know all this stuff.
I guess what this book adds is more ways of making healthy choices part of a whole lifestyle change, setting yourself up for success in the long run.
I guess what this book adds is more ways of making healthy choices part of a whole lifestyle change, setting yourself up for success in the long run.
February 3, 2018
This seemed like every other book about weight loss... it was very repetitive.
I guess I was expecting a few more insights that were new & different.
I guess I was expecting a few more insights that were new & different.
November 28, 2020
Makes sense, aimed at people needing to get started on taking care of their health. Was looking for some new tips, but nothing new here for me. Easy read and motivational.
May 12, 2021
It's very easy to read this book! The book provides practical tips that can be used in everyday life. It also helps when there is a lack of motivation to eat healthily and exercise :)
June 21, 2021
I rate a book on how fast I want to finish it. This short book took me three months. Just not that interesting. Average for sure.
December 24, 2022
Great summary of key psychology concepts, focused practical approaches, and the power to make small mindset changes.
July 12, 2019
Audiobook. More motivational than informational.
March 9, 2017
Easy read but nothing much in it that I didn't already know before.
March 29, 2015
I received a copy of Bob Harper's Skinny Habits to read prior to its publication date. Personally, I'm not trying to lose weight, but I am always working on improving myself, especially though health and fitness. Bob's book is eye opening for anyone wanting to make or achieve any type of goal. Obviously the book is geared toward helping people lose weight, but I found it insightful in so many other ways as well.
First, the "Skinny Habits" Bob Harper describes in detail in his book are as follows: 1) Make Contingency Plans - how to deal with difficult, but unavoidable unplanned situations in every day life, 2) Consciously Push Back - how to use your mental muscle to deal with setbacks, 3) Re-Engineer Your Environment - improve your world to support your goals, 4) Challenge Yourself - have a mission that keeps your mind engaged and excited, 5) Rest For Success - protect your sleep and relaxation, 6) Dress For Thin - how to dress to keep yourself focus on healthy habits.
The first 4 habits help with any goal setting your may do in your life, while the last 2 were geared more specifically toward weight loss goals. The main take-away I had was to focus on changing your mindset because we all have the willpower and belief to make changes in our life for the better. An important element is truly understanding our routines that impact our behaviors, which turn into habits. People with a 'growth' mindset believe that they can change their behaviors and habits.
Bob Harper provides a lot of great examples and tips, so you don't have to "reinvent the wheel" to think of ways to change and develop new habits. He does the work for you! Some of the information on how the brain works was a little dry, but overall I enjoyed reading the book to know I'm not the only one out there with unhelpful mental patterns and distorted thoughts and beliefs. Although there are so many things in our environment that impact the way we think and act, we really do have the ability to 're-engineer' them to support our goals and influence new decisions and actions.
Overall, I think the book has a lot of great information on how we can change our habits by truly understanding how they were formed through learned behaviors, shared experiences, and taking on the behaviors of people we spend time with. It is a quick read, with benefits that will improve your life forever through new habits.
First, the "Skinny Habits" Bob Harper describes in detail in his book are as follows: 1) Make Contingency Plans - how to deal with difficult, but unavoidable unplanned situations in every day life, 2) Consciously Push Back - how to use your mental muscle to deal with setbacks, 3) Re-Engineer Your Environment - improve your world to support your goals, 4) Challenge Yourself - have a mission that keeps your mind engaged and excited, 5) Rest For Success - protect your sleep and relaxation, 6) Dress For Thin - how to dress to keep yourself focus on healthy habits.
The first 4 habits help with any goal setting your may do in your life, while the last 2 were geared more specifically toward weight loss goals. The main take-away I had was to focus on changing your mindset because we all have the willpower and belief to make changes in our life for the better. An important element is truly understanding our routines that impact our behaviors, which turn into habits. People with a 'growth' mindset believe that they can change their behaviors and habits.
Bob Harper provides a lot of great examples and tips, so you don't have to "reinvent the wheel" to think of ways to change and develop new habits. He does the work for you! Some of the information on how the brain works was a little dry, but overall I enjoyed reading the book to know I'm not the only one out there with unhelpful mental patterns and distorted thoughts and beliefs. Although there are so many things in our environment that impact the way we think and act, we really do have the ability to 're-engineer' them to support our goals and influence new decisions and actions.
Overall, I think the book has a lot of great information on how we can change our habits by truly understanding how they were formed through learned behaviors, shared experiences, and taking on the behaviors of people we spend time with. It is a quick read, with benefits that will improve your life forever through new habits.
February 24, 2015
I picked this book up because I was curious about these "skinny habits" that Bob Harper wants us to know about. The book was easy reading. I read it within a hour and it has some good information. I think following his "skinny habits" can be done, but habit five and six, are personally hard for me. These have to do with sleep patterns and dressing in tight clothing. Bob Harper stresses the need for eight and nine hours of uninterrupted sleep, but obviously he doesn't have a two year old running around. I'm lucky if I get four hours of uninterrupted sleep. I will have to figure something out, to get into the habit of getting more sleep. The other habit that I'm not sure about, basically means to dress for thin. Tight clothing and me don't mix. I'm not comfortable with wearing tight clothing and I always wear loose fitting pants and my oversized hoodie. Bob Harper wants people to wear tight clothing, so they are always conscious of the extra weight on them. It's supposed to motivate people to lose weight. The only thing tight clothing is going to do for me, is give me a rash. Of course, other people might not have a problem with these habits and will be able to adapt. I'm definitely going to try to modify my life to fit in most of these habits.
Displaying 1 - 30 of 70 reviews