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Ditch the Diet: The 7 Essential Habits You Need to Get Lean, Stay Healthy, and Generally Kick Ass at Life
Who's ready to stop thinking about weight loss? To free their brain from thoughts about ketones, calories, and fasting? Who wants life to be more effortless, energetic, and empowered? Welcome to a refreshing and gloriously unapologetic conversation about health, fitness and habits. Award-winning trainer Oonagh Duncan cuts through the wellness clutter to drop some truth bombs: it might not be six-pack abs you're looking for—it might be happiness, confidence, and acceptance. But if losing your belly is what you want, don't let anyone—including yourself—stop you from going after it. And she'll show you how to make it happen. There's only one major difference between those rare unicorns who have managed to lose weight and the rest of us: their habits. When you acknowledge that following a diet is not getting you anywhere, and you make a few small changes to your everyday routine, you'll find yourself happier and healthy as f*ck.
- GenresNonfictionHealth
317 pages, Kindle Edition
Published June 1, 2021
62 people are currently reading
96 people want to read
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Displaying 1 - 16 of 16 reviews
June 10, 2024
Ok. This book was really good. Think Atomic Habits geared specifically to healthy life changes. BUT, there is a LOT of swearing. Like a LOT.
Content was amazing, but be forewarned about the F bombs. ;)
Content was amazing, but be forewarned about the F bombs. ;)
June 27, 2023
The 7 habits are reasonable and as described, totally doable. Duncan’s writing is FILLED with profanity, and while I’ve been known to use four letter words occasionally, I found her overuse of them tiresome and a distraction. I’m obviously not her target audience. She has good ideas that are worth following.
November 7, 2023
Break free from yo-yo dieting by adopting positive habits and learning to accept your true self with the book ‘Ditch the Diet.’
For many, the pursuit of a healthy weight has been an uphill battle, with dieting often leading to temporary success and subsequent frustration as the pounds return.
In this review, we explore ‘Ditch the Diet’ by Oonagh Duncan, a book aiming to break the cycle of yo-yo dieting and offer a holistic path to wellness. Through expert guidance and a habits-centred approach, the book encourages readers to prioritise happiness, self-love, and sustainable well-being on their journey to a healthier self. Let’s uncover the transformative insights and actionable steps that empower readers to embrace positive habits and find lasting contentment beyond traditional dieting.
Author’s background
Oonagh Duncan is an accomplished fitness expert, author, and speaker renowned for her expertise in guiding individuals towards a healthy and joyful lifestyle using a habits-centred method.
Her exceptional approach has garnered global media recognition and, more significantly, received glowing five-star reviews from numerous individuals who have experienced life-changing transformations through her program.
As the founder of the Feel Good Movement, Oonagh emphasises that true fitness transcends mere numbers on a scale and revolves around embracing a positive sense of well-being.
What is the book about?
In ‘Ditch the Diet,’ by Oonagh Duncan, readers are presented with a fresh perspective on achieving wellness and managing weight. The book introduces a comprehensive path towards happiness, confidence, and self-acceptance, freeing readers from yo-yo dieting.
With a foundation in the latest scientific research and Oonagh Duncan’s expertise as an acclaimed trainer, the book navigates readers through seven fundamental habits, encompassing both physical and mental well-being:
• Think positively: Use the power of your thoughts to overcome challenges and build a strong mindset for success.
• Eat well: Learn how to nourish your body with healthy, nutrient-packed foods without following strict diets or complicated meal plans.
• Be mindful while eating: Improve your relationship with food by being present during meals and finding joy in the dining experience.
• Exercise effectively: Discover the best ways to work out, build strength, and improve your fitness, all tailored to your needs.
• Take care of sleep and stress: Learn the secrets to getting quality sleep and managing stress, which helps your body heal and burn fat better.
• Build healthy habits: Develop practical strategies to make healthier choices in your daily life and maintain positive changes.
• Practice self-care and self-love: Prioritise taking care of yourself, develop self-compassion, and build a foundation of self-love for a happier life.
‘Ditch the Diet’ provides a clear roadmap to achieving a healthier and more balanced self. Whether you are a fitness enthusiast seeking a new approach or someone who has struggled with weight management for years, this book offers valuable insights and actionable steps to transform your overall well-being. With her no-nonsense style, Oonagh Duncan empowers readers to embrace positive habits, leading to improved confidence, happiness, and self-acceptance on their wellness journey.
Key takeaways from ‘Ditch the Diet’
1. Prioritising true happiness and self-love over achieving a specific weight or appearance is crucial
The book emphasises that true happiness and fulfilment are the ultimate goals, not just achieving a certain weight or appearance. It encourages readers to focus on cultivating positive feelings and self-love right now, regardless of their current weight. By training the brain to access happy and confident feelings, one can break free from negative thought patterns and self-criticism, leading to a healthier and more sustainable path towards well-being and body acceptance. The book challenges the notion that reaching a specific weight will automatically lead to happiness and highlights the importance of embracing oneself and feeling content with who they are at any size.
2. Weight loss success depends more on habits than willpower
The book challenges the idea that discipline, motivation, and willpower are the main factors for successful weight loss, proposing instead the power of habits. It explains the Habit Loop, consisting of trigger, behaviour, and reward, where habits are automated actions prompted by triggers and completed with rewards. About 40 to 45% of our actions are habitual, underscoring the importance of cultivating good habits for well-being.
To change a bad habit, one must interrupt the habit loop by addressing the trigger, behaviour, or reward. Identifying the reward from a bad habit can help find a healthier alternative to fulfil that need, such as replacing mindless snacking out of boredom with drinking green tea or doing jumping jacks. Interrupting the trigger or making environmental changes can also effectively break bad habits.
3. Instead of striving for perfection, do a little progress consistently
The book encourages a concept called ‘Doing Things Totally Half-Ass,’ which means not striving for perfection in executing new healthy habits. The author argues that expecting perfection is unrealistic, and there will be times when circumstances prevent us from sticking to our habits perfectly. Instead, the book suggests embracing small wins and celebrating any effort made towards the desired habit.
Examples of small wins include doing a shorter version of a workout, adding a healthy ingredient to a meal instead of making a full healthy meal, taking deep breaths instead of meditating for an extended period, and going to bed fifteen minutes earlier to improve sleep.
These small wins, even though seemingly insignificant, contribute to long-term progress and compound over time. By consistently acknowledging and rewarding these small steps, individuals can create positive habits and reinforce their identities as healthy individuals.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Offers practical and effective tips for weight loss and healthy living without calorie counting or deprivation.
• Emphasis on prioritising happiness and self-love, promoting a positive and sustainable approach to weight loss.
• Challenges the idea of quick fixes and extreme diets, focusing on the power of small changes and habits to shape behaviour.
• Contains relatable and humorous anecdotes that keep the book lighthearted and engaging.
Weaknesses:
• Excessive and distracting use of profanity, particularly the F-word, which may be off-putting for some readers.
• Some readers may find the book’s content repetitive and lacking in depth, leading to a loss of interest and motivation to continue reading.
• The book may not offer enough new or innovative ideas for readers who are already familiar with health and wellness concepts.
Best quotes from ‘Ditch the Diet’
“Before you even think about the “best” way to train, you need to get consistent. Developing a regular routine that you stick to is about a million gazillion times more important than the type of exercise you do.”
“There have been studies showing that when given low-fat foods, subjects will consume 60 percent more calories. Why? Because they keep eating, trying to fulfill that need for adequate fat. Which is why you’ve got to eat carbs, protein, and fat.”
“But really the most effective way to pulverize a bad habit is to eliminate the trigger. Unfortunately, that is easier said than done, as often your trigger is going to be emotional – usually boredom or stress.”
Final takeaway
‘Ditch the Diet’ by Oonagh Duncan presents a refreshing and empowering perspective on achieving true wellness and weight management. With a blend of scientific research and the author’s expert insights, readers are guided through essential habits that encompass both physical and mental well-being.
This book is a must-read for anyone tired of the traditional dieting approach and seeking a transformative journey towards a healthier and more balanced self.
For many, the pursuit of a healthy weight has been an uphill battle, with dieting often leading to temporary success and subsequent frustration as the pounds return.
In this review, we explore ‘Ditch the Diet’ by Oonagh Duncan, a book aiming to break the cycle of yo-yo dieting and offer a holistic path to wellness. Through expert guidance and a habits-centred approach, the book encourages readers to prioritise happiness, self-love, and sustainable well-being on their journey to a healthier self. Let’s uncover the transformative insights and actionable steps that empower readers to embrace positive habits and find lasting contentment beyond traditional dieting.
Author’s background
Oonagh Duncan is an accomplished fitness expert, author, and speaker renowned for her expertise in guiding individuals towards a healthy and joyful lifestyle using a habits-centred method.
Her exceptional approach has garnered global media recognition and, more significantly, received glowing five-star reviews from numerous individuals who have experienced life-changing transformations through her program.
As the founder of the Feel Good Movement, Oonagh emphasises that true fitness transcends mere numbers on a scale and revolves around embracing a positive sense of well-being.
What is the book about?
In ‘Ditch the Diet,’ by Oonagh Duncan, readers are presented with a fresh perspective on achieving wellness and managing weight. The book introduces a comprehensive path towards happiness, confidence, and self-acceptance, freeing readers from yo-yo dieting.
With a foundation in the latest scientific research and Oonagh Duncan’s expertise as an acclaimed trainer, the book navigates readers through seven fundamental habits, encompassing both physical and mental well-being:
• Think positively: Use the power of your thoughts to overcome challenges and build a strong mindset for success.
• Eat well: Learn how to nourish your body with healthy, nutrient-packed foods without following strict diets or complicated meal plans.
• Be mindful while eating: Improve your relationship with food by being present during meals and finding joy in the dining experience.
• Exercise effectively: Discover the best ways to work out, build strength, and improve your fitness, all tailored to your needs.
• Take care of sleep and stress: Learn the secrets to getting quality sleep and managing stress, which helps your body heal and burn fat better.
• Build healthy habits: Develop practical strategies to make healthier choices in your daily life and maintain positive changes.
• Practice self-care and self-love: Prioritise taking care of yourself, develop self-compassion, and build a foundation of self-love for a happier life.
‘Ditch the Diet’ provides a clear roadmap to achieving a healthier and more balanced self. Whether you are a fitness enthusiast seeking a new approach or someone who has struggled with weight management for years, this book offers valuable insights and actionable steps to transform your overall well-being. With her no-nonsense style, Oonagh Duncan empowers readers to embrace positive habits, leading to improved confidence, happiness, and self-acceptance on their wellness journey.
Key takeaways from ‘Ditch the Diet’
1. Prioritising true happiness and self-love over achieving a specific weight or appearance is crucial
The book emphasises that true happiness and fulfilment are the ultimate goals, not just achieving a certain weight or appearance. It encourages readers to focus on cultivating positive feelings and self-love right now, regardless of their current weight. By training the brain to access happy and confident feelings, one can break free from negative thought patterns and self-criticism, leading to a healthier and more sustainable path towards well-being and body acceptance. The book challenges the notion that reaching a specific weight will automatically lead to happiness and highlights the importance of embracing oneself and feeling content with who they are at any size.
2. Weight loss success depends more on habits than willpower
The book challenges the idea that discipline, motivation, and willpower are the main factors for successful weight loss, proposing instead the power of habits. It explains the Habit Loop, consisting of trigger, behaviour, and reward, where habits are automated actions prompted by triggers and completed with rewards. About 40 to 45% of our actions are habitual, underscoring the importance of cultivating good habits for well-being.
To change a bad habit, one must interrupt the habit loop by addressing the trigger, behaviour, or reward. Identifying the reward from a bad habit can help find a healthier alternative to fulfil that need, such as replacing mindless snacking out of boredom with drinking green tea or doing jumping jacks. Interrupting the trigger or making environmental changes can also effectively break bad habits.
3. Instead of striving for perfection, do a little progress consistently
The book encourages a concept called ‘Doing Things Totally Half-Ass,’ which means not striving for perfection in executing new healthy habits. The author argues that expecting perfection is unrealistic, and there will be times when circumstances prevent us from sticking to our habits perfectly. Instead, the book suggests embracing small wins and celebrating any effort made towards the desired habit.
Examples of small wins include doing a shorter version of a workout, adding a healthy ingredient to a meal instead of making a full healthy meal, taking deep breaths instead of meditating for an extended period, and going to bed fifteen minutes earlier to improve sleep.
These small wins, even though seemingly insignificant, contribute to long-term progress and compound over time. By consistently acknowledging and rewarding these small steps, individuals can create positive habits and reinforce their identities as healthy individuals.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Offers practical and effective tips for weight loss and healthy living without calorie counting or deprivation.
• Emphasis on prioritising happiness and self-love, promoting a positive and sustainable approach to weight loss.
• Challenges the idea of quick fixes and extreme diets, focusing on the power of small changes and habits to shape behaviour.
• Contains relatable and humorous anecdotes that keep the book lighthearted and engaging.
Weaknesses:
• Excessive and distracting use of profanity, particularly the F-word, which may be off-putting for some readers.
• Some readers may find the book’s content repetitive and lacking in depth, leading to a loss of interest and motivation to continue reading.
• The book may not offer enough new or innovative ideas for readers who are already familiar with health and wellness concepts.
Best quotes from ‘Ditch the Diet’
“Before you even think about the “best” way to train, you need to get consistent. Developing a regular routine that you stick to is about a million gazillion times more important than the type of exercise you do.”
“There have been studies showing that when given low-fat foods, subjects will consume 60 percent more calories. Why? Because they keep eating, trying to fulfill that need for adequate fat. Which is why you’ve got to eat carbs, protein, and fat.”
“But really the most effective way to pulverize a bad habit is to eliminate the trigger. Unfortunately, that is easier said than done, as often your trigger is going to be emotional – usually boredom or stress.”
Final takeaway
‘Ditch the Diet’ by Oonagh Duncan presents a refreshing and empowering perspective on achieving true wellness and weight management. With a blend of scientific research and the author’s expert insights, readers are guided through essential habits that encompass both physical and mental well-being.
This book is a must-read for anyone tired of the traditional dieting approach and seeking a transformative journey towards a healthier and more balanced self.
October 9, 2023
I picked up this book because a friend of mine recommended it to me. I was just starting to go to the gym and attempt to take better care of myself, and she said the book was super helpful when she was just starting to take steps to helping g herself feel better. What I liked about this book was the author’s no nonsense, realistic approach to making changes to your life and sticking with them. I also liked that there were tips and suggestions for what to do when you just don’t feel like hitting the gym or meditating or cooking a full dinner, which I found to be helpful as I’m one of those “all of nothing” types who will give myself all kinds of grief for not doing a full workout or choosing to have cereal for dinner. Overall, I liked that the author approached making changes as creating new habits, which resonated with me. I’m two months in to my new habits, and I’m feeling pretty dang good.
Read
July 13, 2023I did not finish this book, so I did not think it would be fair to give it a rating. I’m really annoyed by the use and overuse of the f*ck word, and this book has it all over the place. I think I might have gotten some use out of this book, but I just can’t keep reading that stupid word over and over. It is too distracting. I can put up with some traditional cuss words, but not that one. What the point is of using it in a nonfiction book about healthy eating habits is a mystery to me. I’ve always tried to finish books after I start them, but this one finally converted me to the idea that no, if I don’t like a book, life is too short. Put it down and read something you want to read. From what I read in other reviews there isn’t a lot of information or suggestions in the book that isn’t common sense anyway.
July 24, 2025
this book is quite good, gives you a different way to think about being healthy. I would have given it 5 stars but for the language. it was quite distracting. I wondered if her editor told her that she needed to get the word count up and be edgy at the same time. sometimes I wondered what part of speech was in use. " And the need to be perfect has prevented a lot of people from allowing themselves to get Healthy as Fuck." don't quite get the capital letters their either.
December 31, 2024
The author is HILARIOUS!!! Love the way she wrote the book as if she was talking to you over the phone. Struggled with an eating disorder for a while and I want to work in nutrition somehow someday; so I like to learn all about the different psychological aspects to each disorder as well as how I could help future clients!
December 3, 2023
She has some great points, and what she says about the importance of making healthy choices a routine is right on. But she lost me when my new daily routine for the rest of my life is supposed to involve drinking a “shake” instead of eating a meal. Also a lot of profanity.
March 25, 2024
Not usually my style, but I loved this.
Despite the overuse of profanity, I can appreciate the personality that comes through the author's words. While it isn't something my prudish self would get through, I really enjoyed this read! Great advice in a fun read.
Despite the overuse of profanity, I can appreciate the personality that comes through the author's words. While it isn't something my prudish self would get through, I really enjoyed this read! Great advice in a fun read.
July 25, 2025
This book is very motivating and very practical. There isn’t anything earth shatteringly new here, but there are some great tips about how to make the things that work, WORK! I’m about to start my plan for triggers, behaviors, and rewards!
May 18, 2023
Was captured by the book cover - colour and image, and certainly the title. Didn’t enjoy the vulgar language used throughout the book. Makes it less readable for me and having to cringe whenever vulgar words pop up. Solutions to ditching diets are not new in the block, but they were described with examples, and summarised well towards the end of the book, cinching the knowledge in. I don’t diet but appreciated the insightful read. Pls make a more readable version that contains no vulgarity - then the book deserves a 5⭐️.
May 18, 2024
Fun, snarky, potty-mouthed, practical, encouraging, and imminently doable.
July 21, 2025
Solid, non-diet-fad advice. Really love this approach. If you are sensitive to language there is a lot of it in this book.
June 23, 2024
❤️ always and forever
June 14, 2024
MY LIFE = FOREVER CHANGED. This book (which I have in paperback and on audible and frequently revisit via both mediums) absolutely rocked my world. I am extremely grateful to Oonagh Duncan. She presents information that isn’t necessarily groundbreaking, but does so in a way that finally made sense to my brain. It helps that she is hilarious and extremely likable. After struggling with my weight and health issues for 30-something years, I FINALLY GET IT. Now at 41 I am down 160 pounds and have kept it off for four years. I am the best version of myself and I haven’t stopped my healthy habits. I plan to continue to get better and never stop!
October 7, 2023
Extremely relatable -it’s like she was in my head. This book really balances between loving me now and motivating me to do better. I will implement and report back
Displaying 1 - 16 of 16 reviews