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El pequeño libro para perder mucho peso
Bernadette Fisers estaba obesa; de hecho, tenía obesidad mórbida y muchos problemas de salud. Necesitaba desesperadamente hacer algo para bajar de peso y recuperar la salud, y lo necesitaba ya. ¿Qué podía aprender una maquilladora de 50 años de sus jóvenes y delgados modelos? Pues parece ser que todo y nos lo cuenta en este pequeño gran libro. Tras tan solo una hora de lectura podrás empezar a recorrer el camino que te llevará a convertirte en una versión más saludable de ti mismo.
113 pages, Kindle Edition
First published January 1, 2016
41 people are currently reading
150 people want to read
About the author
Bernadette Fisers
8 books4 followersMy name is Bernadette Fisers, I am an Australian mom and a hair and makeup artist. I grew in a country town called Dandenong which was a fairly tough neighbourhood. It wasn't unusual for kids to take knives and nun-chuckers to school for use in fights on the school oval. Plus of course, the absolute requirement of smoking in the toilets. I'm one of 7 children, second youngest of 4 girls and 3 boys. I've always been determined, that determination leading me to start work at a very early age.
My first job at 12 was setting my elderly next door neighbours purple hair, it never looked better and I was beside myself with the $5 I earned. I got a 'real' job at the age of 14 working part time for a Hair Salon sweeping up, skating there and back on my home made skateboard, which was built from roller skate wheels topped off with a piece of shaped, scrap wood.
By that time I was earning $15 a week and thought I was rich. I quickly bought all of the junk food that we could never afford at home and began stuffing myself, mostly not sharing with my siblings. I was tired of sharing everything, including my undie drawer. It's no wonder I've had a lifelong obsession with nice underwear and food.
My weight and related health problems really came to a head after I had my daughter. It just got completely out of control at close to 283lbs with pre-diabetes, hypertension and a fatty liver. I had to do something. I was feeling really crap about myself. I finally found an end to all of my agonising and self loathing that I had been putting myself through. I lost 66lbs in 30 weeks.
Once I had dropped the weight quickly all the Mums at the school pick up would ask me what I had done. I would write on sticky notes, homework and any other paper available the guideline to my rules. Eventually I decided to write a book, something that anyone could afford, the cutest damn little book that would have helped me when I was out of control and didn't know where to turn.
This is the last 'diet book' I will ever need and hopefully it will be the same for many other people all around the world as my little book has been translated into many languages.
I am a terrible dieter. All of my friends would tell you that. This however is something that just clicks, its reasonable, logical and above all works quickly. I wish you the best with your health and weight loss. Bern
My first job at 12 was setting my elderly next door neighbours purple hair, it never looked better and I was beside myself with the $5 I earned. I got a 'real' job at the age of 14 working part time for a Hair Salon sweeping up, skating there and back on my home made skateboard, which was built from roller skate wheels topped off with a piece of shaped, scrap wood.
By that time I was earning $15 a week and thought I was rich. I quickly bought all of the junk food that we could never afford at home and began stuffing myself, mostly not sharing with my siblings. I was tired of sharing everything, including my undie drawer. It's no wonder I've had a lifelong obsession with nice underwear and food.
My weight and related health problems really came to a head after I had my daughter. It just got completely out of control at close to 283lbs with pre-diabetes, hypertension and a fatty liver. I had to do something. I was feeling really crap about myself. I finally found an end to all of my agonising and self loathing that I had been putting myself through. I lost 66lbs in 30 weeks.
Once I had dropped the weight quickly all the Mums at the school pick up would ask me what I had done. I would write on sticky notes, homework and any other paper available the guideline to my rules. Eventually I decided to write a book, something that anyone could afford, the cutest damn little book that would have helped me when I was out of control and didn't know where to turn.
This is the last 'diet book' I will ever need and hopefully it will be the same for many other people all around the world as my little book has been translated into many languages.
I am a terrible dieter. All of my friends would tell you that. This however is something that just clicks, its reasonable, logical and above all works quickly. I wish you the best with your health and weight loss. Bern
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Displaying 1 - 30 of 66 reviews
January 11, 2018
I loved this book. It's quick and direct. The author shares her 31 "rules" that she follows to lose weight and keep it off. There's no getting bogged down in the chemistry or long theoretical controversies of weight loss, diet fads, etc., and you don't get the impression she's trying to strike rich or become some famous guru trying to sell you some crazy crap....it's sincere. It's just a no nonsense, realistic book of guidelines for those of us living in the real world that we can apply to help with long term weight loss and management. It's exactly what I've been looking for!
January 17, 2018
Basic book on tips for weight loss that seem to be mostly based on her experience. There is some data to back up her statements and in other instances, it seems to be based on her experience. It's a good way to rev yourself up as you prepare to make some life style changes. I can tell you that this book has inspired me to take my weight loss efforts and goals more seriously.
I downloaded the audio book from Hoopla (free with my public library card) and listened to it in just over an hour. It's more like a pod cast.
Good luck to you with your plans to change your life.
I downloaded the audio book from Hoopla (free with my public library card) and listened to it in just over an hour. It's more like a pod cast.
Good luck to you with your plans to change your life.
July 29, 2021
This book is written by a woman who used to be morbidly obese, who then proceeded to shed all that extra weight till her BMI was back within the normal range. She lists 31 steps she followed in order to lose weight. Each step is succinctly listed and concisely expanded upon. Most of the advice is sound and scientifically backed (e.g. cutting sugar, and how fructose in any form - even from fruit - will still make you fat and can contribute to fatty liver disease), and easy to follow (except, perhaps, for intermittent fasting).
February 19, 2018
Short quick read. Nice collection of ideas, but nothing really new.
October 2, 2017
This is a quick read, with very basic and logical content. The format is nice; basically this is a weight loss guide presented in 31 distinct “RULES”. Every single “rule” is a logical, healthy and SMART way to make your lifestyle healthier. The author cites examples and basic facts to support her rules, but each explanation is brief and motivating. This book is visually appealing, and the layout and color scheme and simple graphics make you want to keep moving through it. This author doesn’t make ridiculous weight loss claims, or offer a “magic pill” solution. She presents all the basic healthy lifestyle tips we’ve all read (and probably all know by heart) over the years in one basic list-style format, with brief supporting explanations. If you want a basic, quick and dirty, this is what you need to do exactly and it WILL change your life, this book is it. This isn’t fresh information, but the approach IS simple and motivating. And IF you follow these rules, you can’t help but see your body and health change. There is a TON of scientific research to back up the majority of the rules presented here—but you don’t have to do the research, the author has already done it for you. In addition to the 31 rules, the author also presents some tips on getting started and how to maintain once you’ve achieved your goals. Again, nothing earth shattering on ground breaking here, but the concepts are kept simple and friendly. I found myself nodding at many points throughout the book—this is basic health stuff and it all makes sense. I would definitely recommend this book to someone looking for a quick read to help get started on creating a healthy lifestyle and losing weight. Note: I was provided an advance copy in exchange for an honest review.
October 10, 2020
This was a much needed read. After gaining over 40 pounds in the last two years, it's been a tough challenge to lose it back. I've lost 15 pounds, not because of this book, but because I've honestly had enough. And I think that is important. Knowing when you have had enough of the world throwing food at your face through commercials and advertisements. The thing is that there is healthy food in every fast food place, you just have to take the challenge to order that item and stop there.
Cooking food is the better alternative. Hitting the gym for a small period is even better. You don't have to hit the gym like a beast, like you've been doing it for 15 years. No. That is not necessary. But hitting the gym period is necessary. Do Something!
If you need help with nutrition, this book is a great starting point. I've gone all my life between being fit and going back to gaining weight. My first transformation started when I hit 201 pounds. From there I went to 137 pounds and shredded. Never felt better. Now I'm at 185 and have lost down to 168 with a goal of 145lbs. It's all attainable, but this book will not do it for you. It will only give you the healthy information you need to make the changes.
With that, it's up to you to change. No one else makes that decision for you.
Annotations Captured on Kindle:
The Little Book of Big Weight Loss
Bernadette Fisers
p.05) Food companies call it “the bliss point”: adding sugar to sweet and savory foods to make them more palatable-and more addictive.
p.05) I aim to stick to fewer than 3 added teaspoons of sugar a day. A teaspoon is 4 grams. In general, the less sugar in my diet, the faster my weight loss. This is my most important rule; I equate it to 50 percent of my weight loss.
p.06) In general, eating too much sugar will make you fat, but there is something else to remember: all sugars are not equal. There are two common forms of sugar, fructose and glucose. White sugar is a combination of the two. Fructose, when overconsumed, does not send a message to the brain to stop eating; glucose does. Unfortunately, fructose is found in most of our sweet foods and some of our savory foods.
p.06) Sugar turns into fat right away, and has a toxic effect on your body when overconsumed.
N) you may also feel sleepy soon after eating something with a lot of sugar. That could be even from fruits like pineapple.
p.08) When you eat supposed “healthful” processed foods, you can end up consuming lots of hidden sugars, not to mention lots of synthetic chemicals, which is far from natural.
p.08) Being aware of what foods have sugar will help out a lot, like knowing that ketchup has sugar and how much is placed on a burger and how much more is used to load up on french fries.
p.10) A popular diet yogurt--a small tub, 150 grams, about 1 cup of yogurt, the size you would give a kid to take to school--contains 36 grams or 9 teaspoons of sugar. The way the food companies try to fool you is by saying that the small tub has 4 servings in it. Yeah, right! Like I would eat 2 spoonfuls and then put it back into the fridge.
p.12) I do not eat white bread, pasta or white potatoes. Breads, pastas and potatoes are all carbs that I used to love eating to excess. Hardcore athletes may need them, but the average person does not.
p.12) In general, I swap white bread, pasta and potatoes to higher-fiber, more nutritious food such as vegetables, which are generally lower in calories. I want my body to use its many stored fats instead.
p.13) Stop eating at 7PM. When fasting at night, your body goes into repair mode, correcting blood sugar levels and burning stored fats.
Our bodies need a break from eating, not just in sleep but practicing during the day is good too.
p.15) Fruit contains fructose--but not all fruits are equal. For example, berries, grapefruit and nectarines have less fructose (sugar) than mango or watermelon.
p.15) I limit the amount of fruit I eat because I want the fastest possible weight loss and fruit contains a lot of fructose/sugar--and I am on a mission.
p.15) Dried fruits are generally high in fructose/sugar. You might as well be popping candy into your mouth.
Regardless of where it comes from, your body treats sugar the same way-by turning it into fat-so I avoid dried fruits.
p.17) Yes, exercise does make you hungrier, so don’t pig out after a session. Have a healthful snack and plenty of water instead.
p.20) Green tea is healthy and helpful while losing weight.
p.21) Fast foods are for convenience, for when you do not have time to make food because someone may have had a heart attack and you are stuck in the hospital. Not because you are lazy and unwilling to cook.
p.26) When you’re out or at work and won’t be able to access good food choices, bring snacks and lunch with you.
p.27) Listen to the body. It will tell you what it wants. Cravins are different from hunger.
p.34) The jury is still out on whether artificial sweeteners are okay or harmful to your body in the long term. Why risk it?
p.34) I believe that long-term weight loss is about changing your internal messages to yourself. Say to yourself: I can do it, you’re doing well, good for you. Be your own best friend and coach; positive reinforcement will help you in the short and long term.
p.41) Don’t go back to your previous bad habits and bad eating. Learn what feels good for your body and mind and stick to it, because you deserve it.
N) Healthy eating will be a life journey from here on out.
END
Cooking food is the better alternative. Hitting the gym for a small period is even better. You don't have to hit the gym like a beast, like you've been doing it for 15 years. No. That is not necessary. But hitting the gym period is necessary. Do Something!
If you need help with nutrition, this book is a great starting point. I've gone all my life between being fit and going back to gaining weight. My first transformation started when I hit 201 pounds. From there I went to 137 pounds and shredded. Never felt better. Now I'm at 185 and have lost down to 168 with a goal of 145lbs. It's all attainable, but this book will not do it for you. It will only give you the healthy information you need to make the changes.
With that, it's up to you to change. No one else makes that decision for you.
Annotations Captured on Kindle:
The Little Book of Big Weight Loss
Bernadette Fisers
p.05) Food companies call it “the bliss point”: adding sugar to sweet and savory foods to make them more palatable-and more addictive.
p.05) I aim to stick to fewer than 3 added teaspoons of sugar a day. A teaspoon is 4 grams. In general, the less sugar in my diet, the faster my weight loss. This is my most important rule; I equate it to 50 percent of my weight loss.
p.06) In general, eating too much sugar will make you fat, but there is something else to remember: all sugars are not equal. There are two common forms of sugar, fructose and glucose. White sugar is a combination of the two. Fructose, when overconsumed, does not send a message to the brain to stop eating; glucose does. Unfortunately, fructose is found in most of our sweet foods and some of our savory foods.
p.06) Sugar turns into fat right away, and has a toxic effect on your body when overconsumed.
N) you may also feel sleepy soon after eating something with a lot of sugar. That could be even from fruits like pineapple.
p.08) When you eat supposed “healthful” processed foods, you can end up consuming lots of hidden sugars, not to mention lots of synthetic chemicals, which is far from natural.
p.08) Being aware of what foods have sugar will help out a lot, like knowing that ketchup has sugar and how much is placed on a burger and how much more is used to load up on french fries.
p.10) A popular diet yogurt--a small tub, 150 grams, about 1 cup of yogurt, the size you would give a kid to take to school--contains 36 grams or 9 teaspoons of sugar. The way the food companies try to fool you is by saying that the small tub has 4 servings in it. Yeah, right! Like I would eat 2 spoonfuls and then put it back into the fridge.
p.12) I do not eat white bread, pasta or white potatoes. Breads, pastas and potatoes are all carbs that I used to love eating to excess. Hardcore athletes may need them, but the average person does not.
p.12) In general, I swap white bread, pasta and potatoes to higher-fiber, more nutritious food such as vegetables, which are generally lower in calories. I want my body to use its many stored fats instead.
p.13) Stop eating at 7PM. When fasting at night, your body goes into repair mode, correcting blood sugar levels and burning stored fats.
Our bodies need a break from eating, not just in sleep but practicing during the day is good too.
p.15) Fruit contains fructose--but not all fruits are equal. For example, berries, grapefruit and nectarines have less fructose (sugar) than mango or watermelon.
p.15) I limit the amount of fruit I eat because I want the fastest possible weight loss and fruit contains a lot of fructose/sugar--and I am on a mission.
p.15) Dried fruits are generally high in fructose/sugar. You might as well be popping candy into your mouth.
Regardless of where it comes from, your body treats sugar the same way-by turning it into fat-so I avoid dried fruits.
p.17) Yes, exercise does make you hungrier, so don’t pig out after a session. Have a healthful snack and plenty of water instead.
p.20) Green tea is healthy and helpful while losing weight.
p.21) Fast foods are for convenience, for when you do not have time to make food because someone may have had a heart attack and you are stuck in the hospital. Not because you are lazy and unwilling to cook.
p.26) When you’re out or at work and won’t be able to access good food choices, bring snacks and lunch with you.
p.27) Listen to the body. It will tell you what it wants. Cravins are different from hunger.
p.34) The jury is still out on whether artificial sweeteners are okay or harmful to your body in the long term. Why risk it?
p.34) I believe that long-term weight loss is about changing your internal messages to yourself. Say to yourself: I can do it, you’re doing well, good for you. Be your own best friend and coach; positive reinforcement will help you in the short and long term.
p.41) Don’t go back to your previous bad habits and bad eating. Learn what feels good for your body and mind and stick to it, because you deserve it.
N) Healthy eating will be a life journey from here on out.
END
February 4, 2017
A good collection of ideas for weight loss but I think I was hoping for more information of how to implement them. This was very much glossed over. A good starting point but more thought on how to make the changes in a more structured way would have been helpful.
July 28, 2018
I quite liked it. There was nothing new in there as a lot of the ideas have been said before in other books but this book offers it succinctly and in a way that doesn't make it a big deal. Even adding one or two tips would make a difference.
September 18, 2017
Some handy tips but nothing I didn't know from years of reading diet and weightloss books. It was a short and entertaining read.
May 14, 2018
Consejos básicos pero eficientes
September 13, 2019
The best, realistic and shortest diet book I have ever read.
September 3, 2021
I didn't find these short tips as appealing as Bernadette's "The little book of big happiness." I think her suggestions are valid, but I found it challenging knowing she has no dietician background and is recommending weight loss tips. It comes with a disclaimer, but people are different and I feel that the tips that are relevant to her may not be relevant or work for others. Good on her for her weight loss and commitment, but I think 30kg in 30 weeks is not a reasonable weight loss for everyone. I want to empower her for her weight loss and dedication. Bernadette describes what works for her, but I feel this formula is not a "one size fits all." Read this as a suggestion list, but maybe not as a exact formula.
February 4, 2020
My six-word memoir: quick, true, practical, straightforward lifestyle change
This book has crystallized the major themes for weight loss. I myself lost a ton of weight. Later I read this book to find that I used most of its principles during my weight loss journey. Very quick read and highly recommend. Just implement ten of the rules relevant to you. And you will surely lose the weight and keep it off
This book has crystallized the major themes for weight loss. I myself lost a ton of weight. Later I read this book to find that I used most of its principles during my weight loss journey. Very quick read and highly recommend. Just implement ten of the rules relevant to you. And you will surely lose the weight and keep it off
April 14, 2020
A concise guide to the steps Bernadette followed to achieve and maintain her amazing weightloss. An informative quick read that doesn't get bogged down in clinical tests etc but just guides you through the tips Bernadette followed from her friends/colleagues. A worthwhile read for anyone after some weightloss tips.#thelittlebookofbigweightloss #bernadettefisers #tea_sipping_bookworm #goodreads #litsy #bookstagram #amazon#kindle #bookqueen
January 12, 2018
This book is the best!! Easy to read, understand and the author is straight to the point. Very valuable advice and I cannot stress how easy it is to follow. I have purchased this book for 2 friends and they love it also. Thanks to NetGalley, the publisher and the author for the ARC of this book in return for my honest review.
January 19, 2018
This book is so right on!! If you want something you can live with and be healthy and thin, read this book!! Bernadette gets right to what to do to get the weight off and correct health issues! You don't have to read a long boring book to get to it!! Great advise for all of us!!!
April 1, 2018
Lots of good sound advice. Lots of reference to Lodi g weight fast but to me it seems if you implement what the author is saying it’s gonna give you sustained loss and long term heath. I just now need to put it into to practice.
May 10, 2018
πάρα πολύ ωραίο και ευχάριστο βιβλίο με πολύτιμες συμβουλές. πολλά από αυτά τα γνωρίζεις αλλά το μοναδικό είναι ότι τα γράφει ένα άτομο που ζύγιζε 130κιλά και τα έκανε πράξη. Δεν είναι μόνο θεωρία. Χωρίς πολλά λόγια γράφει μοναδικές συμβουλές με όλη την πρακτική ουσία τους.
February 26, 2021
سابع كتاب لي
قرأته مترجم للعربي من جرير
كتاب بسيط كنت اقدر اخلصه بقعدة وحدة و لكن ضيق الوقت لم استطيع
معلوماته حلوه و بسيطه و مو معقده
و لكم نفس اي كتاب اخر لازم الشخص يكون عنده اراده عشان يطبق يلي مكتوب
و انصح فيه للي يبي يطبق رجيم
قرأته مترجم للعربي من جرير
كتاب بسيط كنت اقدر اخلصه بقعدة وحدة و لكن ضيق الوقت لم استطيع
معلوماته حلوه و بسيطه و مو معقده
و لكم نفس اي كتاب اخر لازم الشخص يكون عنده اراده عشان يطبق يلي مكتوب
و انصح فيه للي يبي يطبق رجيم
November 7, 2024
Nothing in the book is new information, and it is presented in a way that feels restrictive and authoritarian. I worry this book could lead to disordered eating and negative relationships with food and movement.
January 18, 2018
Audiobook
February 22, 2018
I wish it gave more information on certain subjects
January 28, 2019
This book was so eye opening for me
March 6, 2020
One of the best for me
Very simple ..
Very simple ..
July 11, 2020
Absolutely nothing new here. A one size approach based on low carbs, which I already know doesn't work for me. Stick to professional medical advice.
January 15, 2021
Common-sense, practical ideas. I liked how it was a quick read with lots of useful information.
April 24, 2021
لطيف أحببته :)
June 5, 2021
This book is simple, shot and to the point. It’s not new information but organized in a way that seems completely doable. I’m ready to get started.
April 8, 2022
Lots of practical advice, much of which you probably already are doing or at least know. Well worth the read anyway.
Displaying 1 - 30 of 66 reviews