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You will never diet again.
Say goodbye to calorie counting, restrictive food bans, or other forced behaviors. In Mini Habits for Weight Loss, you will learn how to lose weight naturally, in the precise way your body and brain are meant to change.
We’ve blamed ourselves for lack of discipline. That didn’t help.
We’ve blamed calories, carbs, and fat. That didn’t help.
We’ve blamed our diet formulas. That didn’t help.
It’s time we looked at the practice of dieting.
Nearly all diets are ineffective because they’re based on dieting. Every person has a diet (noun), but it’s only if you are trying to lose weight that you diet (verb). Dieting is eating and drinking sparingly or selectively to reduce your weight.
It doesn’t work. If you’ve tried dieting, you know that.
Even the “perfect diet” with the right foods will fail if it’s approached from the traditional dieting perspective. Since weight loss experts are more concerned with biology than neuroscience, we get brilliant discussions on nutrition followed by the same dumb suggestion to “immediately start eating completely different foods than the ones you’re habitually used to eating, and give up everything else.”
Are You Fighting Your Own Body and Brain?
The brain resists dramatic behavioral shifts. Recognizing this and developing a strategy around it made the original Mini Habits the #1 selling self-help book in a number of countries. In Mini Habits for Weight Loss, you’ll see that we also biologically resist such changes, which explains why most dieters and smoothie-cleanse aficionados lose weight in the short term, only to gain it all back (and more) when the body adjusts.
Mini Habits for Weight Loss will show you how to make dietary changes in a sustainable, permanent way that doesn’t trigger biological or neurological resistance.
It’s a specialized version of the method that made the original book a hit in 14 languages. The mini habits remain easy to implement, but the reasoning and supporting tactics are more sophisticated. This is by necessity, as weight loss factors are many and varied. The strategies in the book are rooted in extensive biological and neuroscience research.
You’ll discover:
Why it’s a terrible idea to forbid junk food.
How some of the most impactful changes you can make don’t involve either diet or exercise.
Why conscious calorie restriction causes long-term weight GAIN, and how this science has been publicly available (and ignored) for more than 30 years.
How the body’s change process mirrors that of the brain, and why that is great news for losing weight.
Creative strategies to mitigate weight gain from eating out, social events, and holiday binge sessions.
Why eating fruit is essential to losing weight (for lots of reasons).
The role of exercise and an active lifestyle in weight loss, with appropriate strategies.
Most importantly, you’ll learn how to change your behavior and lose weight in the long term with mini habits.
Instead of reading yet another dieting book, why not try a proven behavioral change strategy that your brain and body will welcome and respond to? Lasting change won’t happen until you take that first step toward a strategy that works.
Read Mini Habits for Weight Loss, and you’ll never diet again.
From the Publisher
Mini Habits for Weight Loss: A Superior Approach for Health and Fitness
Change the Brain Before the Body
The brain must lead the body when it comes to change, because the brain determines your long-term behavioral trajectory. That’s why 10-30 day weight loss programs succeed in the short-term and fail in the long-term. We can force change for a limited period of time, but real and lasting change must be driven by habit.
Are You Triggering the Starvation Response?
Studies show that the body responds to long-term caloric deficits by becoming more food efficient, meaning it burns fewer calories with a lower metabolism. This makes weight loss more difficult, but it could save your life in a famine! That’s why we need to work with the body, and make changes at a pace that doesn’t trigger the starvation response.
Strategy Beats Brute Force
Just as the body resists dietary and caloric changes, the brain resists behavioral changes. The body will fight to maintain your current weight, whatever it may be. The harder you push, the harder it fights back. That is, unless you make changes in a subtle, nonthreatening way! Mini habits can slip through neurological and biological defenses!
Stephen Guise, Behavior Change Author
Book #2 of the Mini Habits Series
Mini Habits for Weight Loss is a customized and detailed health and fitness strategy based upon Mini Habits, which was introduced in 2013.
In Mini Habits for Weight Loss, you’ll learn:
Why dieting doesn’t work, and actually makes us gain weight over time
How to reduce food- and weight-related shame
Why brain change is the key to weight loss
How to create mini habits for weight loss and general health
The neurological and biological science of weight change, and why they are similar
Author Stephen Guise
International Bestselling Author
Stephen Guise has been researching and writing about personal development for more than 15 years. By combining creativity and logic with cutting edge psychology and neuroscience research, he’s crafted some of the most widely used strategies for behavior change and habit formation today, including Mini Habits and Elastic Habits. His techniques are used by teachers, psychologists, and therapists all over the world.
Mini Habits: The original method that popularized using small habits to make big changes.
Elastic Habits: You planned to run, but it’s cold and rainy. Well, it’s a good thing you have an elastic habit, which allows you to pivot your habit and its intensity to suit each and every day!
How to Be an Imperfectionist: Concrete strategies to help you overcome need for approval, doubts about actions, rumination, and other perfectionistic problems!
Publisher : Selective Entertainment LLC (November 29, 2016)
Language : English
Paperback : 252 pages
ISBN-10 : 0996435441
ISBN-13 : 978-0996435444
Item Weight : 12 ounces
Dimensions : 6 x 0.57 x 9 inches
Customers say
Customers find the book provides sensible and actionable advice that is easy to understand and implement. They describe it as an awesome, enjoyable read with humor. The pacing is fast and timely, offering a realistic approach to life. Readers appreciate the author’s non-condescending way of explaining things.
AI-generated from the text of customer reviews
The Rebecca Review –
A Convincing Pep Talk: Effective Strategies to Incorporate Healthy Habits into Daily Life Easily!
“Fat loss is a side effect of living healthier.” ~ pg. 153
I have a diet saboteur in my house! Often this person will bring home six donuts or bags of candy and leave them on the counter. I myself have been known to buy candy on occasion and hide it from this person because they will eat it all up and I think of sugar as a treat for good behavior. I also sometimes get in the mood to make 24 cupcakes but I give 99% of them away. Usually I have one or two and that is about it. I just really love baking!
So between me and this person we are causing ourselves ill health because of ingesting some of the wrong foods. What to do? I figured reading a book on developing good habits couldn’t hurt! I was right. This book has a lot of helpful tips and tricks to make healthy living much more easy and not as challenging.
One of the best sentences in the book is this:
“The home eating war
is won and lost in the grocery store.”
I figured this out years ago actually. I knew if I bought it, I’d eat it so I stopped buying sugary chocolates on impulse and started ordering stevia sweetened chocolate from amazon. That alone cut down a lot of sugar cravings because I wasn’t feeding the addiction.
Some of the things I’m going to do more after reading this book is freezing bananas because they really do taste like ice cream. After considering further I do remember I lost some weight drinking green tea so maybe I should go back to that habit!
What kind of questions does this author answer? Well a lot of good ones!
Why is dieting only going to make you gain more weight?
Why does your brain need to change before your body will follow?
What can you control and what should you let slide?
What is the best exercise to lose weight?
What foods are best to eat on a regular basis? (Do more research on brown rice before you go for it!)
Is fruit bad for weight loss or just the opposite?
What is the real reason people gain weight in the abdominal area?
What I noticed about this book is the author’s sense of humor. He made me lol several times and be amused quite a bit. Just thinking of him doing his mini habits was funny.
One thing the author didn’t say was that when you go to a restaurant you should put half the food they bring you in a to-go box right away. This helps with the decision to eat all your food on your plate. If there is only half the food there, bingo!
This book made me hungry for cucumber slices dipped in hummus, spaghetti squash with pesto and fruit-infused water. Basically it made me want to eat healthier because it all sounded so delicious. This book is inspiring me to buy more fruits and vegetables.
In the section on exercise and fitness the author does mention guided meditation but that is a whole other thing and if you don’t want to get caught up in changing your religion, look for non religious meditation and yoga. Sometimes I love just watching DVDs of ocean waves breaking on the shore. That can make me quite sleepy and ready for bed.
However, since I’ve been using a slow cooker a lot lately I’d say preparation times are more like 20-30 minutes not one minute! Unless you have all the vegetables cut up for your lentil soup it is going to take 30 minutes to put it all in the slow cooker. But hey, once that is done you are free for five hours to exercise and read a book. The author may not have come across kosher hot dogs either. I buy those. He seems to think all hot dogs are the worst. I agree I only eat the special kosher ones.
So this book is mostly about easy does it. Make changes slowly and make them into habits that you will do automatically and eventually your body will just start changing on its own and you will have less to think about.
So on my next shopping trip I’m going to remember the lettuce because I really like making salads and I’ve gotten out of practice in the past few weeks. Habits can come and go and when you have one that is working write it down so you don’t forget to do it. I will go write “lettuce” down on my shopping list. Having a running list is essential for success.
It is good to know that this book has advice that I can accept 99% of the time. I think however if I’m putting on my gym shoes I’m going to do more than one minute on the treadmill. Or better yet just jump on my trampoline for ten minutes without shoes on. I have no problem doing exercise once I start doing it and I think that is the point of the book and methods. Usually my problem is that I have a thought: “should I exercise right now” and I put it off thinking “I’ll have more energy later.” Then comes ten at night and I’m sleepy.
So this is a convincing and inspirational pep talk about getting healthier with small changes in your eating and exercising habits. Reading this book seriously with a highlighter in hand will clue you into all the most important stuff for your lifestyle. Then it is a matter of writing a shopping list and putting a post it note where you can see it to do your mini habits. That is about it…easy peasy!
To your success,
~The Rebecca Review
Amazoniac –
Highly recommended! Great book for not only weight loss, but healthy lifestyle change!
Stephen Guise does it again! Having been a long time reader of his weekly emails, I was pretty familiar with his style and some of his ideas, so by the time I received the printed copy of this book, I had already been trying to incorporate some of his approaches in both my personal development and weight loss efforts (with success, mind you!)… but I was surprised by how the information in this book was new (to me at least!) and altogether wise, compelling, and informative!
Guise has clearly done extensive research. In part one, he provides a meta-analysis of hundreds of studies in a friendly and approachable tone– which is very idiosyncratic of his style– and informs us on the latest on healthy lifestyle research. I have read diet books before and I have read research journals, but I have never particularly enjoyed or LAUGHED while reading either. Guise is a talented writer, so it’s a fun and quick read! As he said, this isn’t a diet book, it’s a book about understanding the affects of food and the food industry on the personal and national level, how that can affect our health, and what we can do about it.
In part two, Guise writes about his area of expertise: how to apply this new information into personal development with MINI HABITS. He describes strategies and approaches to apply to your everyday– literally something you can DO everyday and feel good about– to achieve your goal. This is the part that requires some effort on the reader’s part to be introspective and realistic about themselves, which is something so REFRESHING. By generously acknowledging the humanity of his audience, Guise teaches readers how to deal with the psychology of weight loss, including the emotions of shame, deprivation, etc. involved, and gives them the tools to move forward!
This is a wonderful book with very helpful and even life changing ideas– I highly recommend this book to anyone looking to make a lasting change in their health and feel good while doing it! I commend the author on this work and I can’t wait to see what he’ll do next!
Yakimom –
Generally great tips
This was a fast and enjoyable read. I agree with the majority of what Stephen said about nutrition, but I felt that for this type of book he gave too much nutrition advice given he is not a nutrition expert. I especially disliked that he said that eating a vegan or vegetarian diet is not sustainable and then said that if you already are vegan or vegetarian you could “do much worse”. Eating a Whole Foods plant-based diet is one of the ways I actually maintain vibrant health and a healthy weight, and although it may not be desirable for everyone it is an evidence-based healthful way of eating.
I think the mini habits idea is a great one that could help a lot of people accomplish all sorts of goals.
Overall I would recommend this book for the practical advice about habits, but would caution about the nutrition advice.
Keri –
It is fabulously simple makes sense and sets you free.
Joe Emmatty –
I really loved the entire book and the concept, but I do feel it could have been a lot more brief. Please rap it up faster. But yes this book will change your life. It’s a whole new perspective on habitual weight loss rather than … ” I need to go Rocky Balboa ” or ” Arnold Schwarzenegger” where you need an iron will and determination. I am no movie actor my life doesn’t revolve around good looks. This is a great book for an Average Joe like me..
Gabriella Rossi –
The book is a very light reading and the Mini habits methods are really interesting. I’ve finished the book within a couple of days and already started implementing new mini habits in to my daily life. I’ve only read this book and I didn’t felt the need to read his first book, the mini habits applied to a better health are explained in this book.
Nora –
This is not just a dieting book, this is the ultimate book to finally get on track towards a healthy happy nutrition. Do not expect quick weight loss but a shift in behaviour through a fun easy method full of practical personalised strategies. Based on scientific studies, it unravels many commonly spread false myths about dieting and foods.
Eleana –
I went looking for a way to make weight loss easier and more sustainable. I knew that dieting was over. There had to be a better way.
And I found this book and it made sense to me.
I could finally work with my neuroscience and not against it. The principles in this book will be with me forever. Learning mini habits has made everything easier. I can adopt a new habit so much better now and sustain it.