Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.

Selective Entertainment LLC
11
Free sample

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 strategythat 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.
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About the author

Stephen Guise is driven by his desire to find the most effective behavior change strategies. To help others maximize their potential, he has developed an array of unconventional, result-driven ideas. In particular, his ideas of extreme willpower conservation, no-motivation-required action plans, multiple-cue habit formation, success-cycling, and "stupid small" steps form the unique foundation of Mini Habits, which is being published in more than a dozen languages. 

Stephen enjoys minimalism, playing basketball, and exploring the world.
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4.7
11 total
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Additional Information

Publisher
Selective Entertainment LLC
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Published on
Nov 27, 2016
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Pages
211
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ISBN
9780996435437
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Language
English
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Genres
Body, Mind & Spirit / Inspiration & Personal Growth
Health & Fitness / Diet & Nutrition / Nutrition
Health & Fitness / Diet & Nutrition / Weight Loss
Self-Help / Motivational & Inspirational
Self-Help / Personal Growth / General
Self-Help / Personal Growth / Self-Esteem
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Content Protection
This content is DRM free.
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Read Aloud
Available on Android devices
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Stephen Guise
Discover the Life-Changing Strategy of This Worldwide Bestseller in 17 Languages!

UPDATED: Includes the best habit tracking apps of 2017.

Lasting Change For Early Quitters, Burnouts, The Unmotivated, And Everyone Else Too 

When I decided to start exercising consistently 10 years ago, this is what actually happened: 

I tried "getting motivated." It worked sometimes.I tried setting audacious big goals. I almost always failed them.I tried to make changes last. They didn't.

Like most people who try to change and fail, I assumed that I was the problem.

Then one afternoon--after another failed attempt to get motivated to exercise--I (accidentally) started my first mini habit. I initially committed to do one push-up, and it turned into a full workout. I was shocked. This "stupid idea" wasn't supposed to work. I was shocked again when my success with this strategy continued for months (and to this day).

I had to consider that maybe I wasn't the problem in those 10 years of mediocre results. Maybe it was my prior strategies that were ineffective, despite being oft-repeated as "the way to change" in countless books and blogs.

My suspicions were correct.

Is There A Scientific Explanation For This?
As I sought understanding, I found a plethora of scientific studies that had answers, with nobody to interpret them correctly. Based on the science--which you'll find peppered throughout Mini Habits--we've been doing it all wrong.

You can succeed without the guilt, intimidation, and repeated failure associated with such strategies as "getting motivated," New Year's Resolutions, or even "just doing it." In fact, you need to stop using those strategies if they aren't giving you great results.

Most popular strategies don't work well because they require you to fight against your subconscious brain (a fight not easily won). It's only when you start playing by your brain's rules and taking your human limitations seriously--as mini habits show you how to do--that you can achieve lasting change.

What's A Mini Habit?
A mini habit is a very small positive behavior that you force yourself to do every day; its "too small to fail" nature makes it weightless, deceptively powerful, and a superior habit-building strategy. You will have no choice but to believe in yourself when you're always moving forward.

The barrier to the first step is so low that even depressed or "stuck" people can find early success and begin to reverse their lives right away. And if you think one push-up a day is too small to matter, I've got one heck of a story for you!

Aim For The First Step
They say when you aim for the moon, you'll land among the stars. Well, that doesn't make sense, as the moon is closer than the stars. I digress. 

The message is that you should aim very high and even if you fall short, you'll still get somewhere. I've found the opposite to be true in regards to productivity and healthy behaviors. When you aim for the moon, you won't do anything because it's too far away. But when you aim for the step in front of you, you might keep going and reach the moon.

I've used the Mini Habits strategy to get into the best shape of my life, read 10x more books, and write 4x as many words. It started from requiring one push-up from myself every day. How ridiculous is that? Not so ridiculous when you consider the science of the brain, habits, and willpower.

The Mini Habits system works because it's how our brains are designed to change.

Note: This book isn't for eliminating bad habits (some principles could be useful for breaking habits). Mini Habits is a strategy to create permanent healthy habits in: exercise, writing, reading, thinking positively, meditating, drinking water, eating healthy foods, etc.

Lasting change won't happen until you take that first step into a strategy that works. Give Mini Habits a try. You won't look back.

Stephen Guise
 Imperfectionists Accomplish More with Less StressI remember when I aimed for perfect workouts: 30 minutes was the minimum. 
I was in lousy shape. 

I remember when I aimed for perfect dating: it couldn't be awkward, forced, or uncertain. 
I didn't talk to women of interest. 

I remember when I aimed for perfect writing: I wanted 1,000+ words of quality material per day. 
I played video games instead. 

I carefully avoided mistakes, endlessly ruminated about what I didn’t do, and what I did do wasn't enough. 

Then, I became an imperfectionist. 

Everything changed. I had fun stories to tell, like the lesbian pizza incident and the most nervous “Hi” ever spoken by a human being. I learned more. I laughed more. I lived more. 

I got in great shape, read more books, and improved my social skills. I wrote Mini Habits, which became an international bestseller, and is being translated into a dozen languages. 

I found I could mess up and still win. 

What's the New Way to Cure Perfectionism?
The old way was to persuade people to “let go” of their need for perfection and hope they can do it. 
The new way is to persuade people to take simple, but highly-strategic actions, which let them effortlessly experience the process of “letting go" of perfectionism. Over time, these behaviors become habitual and the changes last. 

The old way was to tell perfectionists fight against and resist all perfectionistic thinking. 
The new way is to utilize the perfectionist's current desires by redirecting them to healthier applications, resulting in more success with less stress. 

The old way is based on popular but ineffective traditions of behavioral change, such as motivation-driven living, emotional manipulation, and an overall focus on the self instead of strategy. 
The new way starts with a deep understanding of how emotion, motivation, fear, action, ambition, desire for comfort, desire for safety, and our insecurities interact with one another to push us to a default state of perfectionism. Which of those factors do we focus on to reverse perfectionism? Well, you've got to read the book to find out the best strategies! 

What You'll DiscoverThe lesser known, but most damaging form of perfectionism almost every person hasA simple-to-apply technique to have unshakable confidenceWhy perfectionism hurts performance, and the rare exception where it helpsDetailed and customized solutions for these five subsets of perfectionism: need for approval, rumination, unrealistic expectations, concern over mistakes, and doubts about actionsFun illustrations with a powerful message to begin each chapter...and much more!
Imperfectionism Is Freedom
Perfectionism is a naturally limiting mindset. For example, kids are taught to color inside the lines, and any color outside the lines is considered a mistake that must be corrected. Imperfectionism frees us to live outside the lines, where possibilities are infinite, mistakes are allowed, and self-judgment is minimal. 

While the freedom from imperfectionism is impactful, it does not preclude us from having problems. Imperfectionists aren’t so ironic as to have perfect lives, they’re just happier, healthier, and more productive at doing what matters. If that sounds good to you, take the first step into imperfectionism and start reading How To Be An Imperfectionist right now!
Jimmy Moore
Thousands of books have been written about the latest and greatest diets that will help people lose weight and improve health. But a key element in any successful nutritional health program is a tried-and-true method that most people haven't thought about—yet it could be revolutionary for taking health to the next level. This ancient secret is fasting.

Fasting is not about starving oneself. When done right, it's an incredibly effective therapeutic approach that produces amazing results regardless of diet plan. In fact, Toronto-based nephrologist Dr. Jason Fung has used a variety of fasting protocols with more than 1,000 patients, with fantastic success. In "The Complete Guide to Fasting" he has teamed up with international bestselling author and veteran health podcaster Jimmy Moore to explain what fasting is really about, why it's so important, and how to fast in a way that improves health. Together, they make fasting as a therapeutic approach both practical and easy to understand.

The Complete Guide to Fasting explains:

• why fasting is actually good for health

• who can benefit from fasting (and who won't)

• the history of fasting

• the various ways to fast: intermittent, alternate-day, and extended fasting

• what to expect when starting to fast

• how to track progress while fasting

• the weight loss effects of fasting

• how to ward off potential negative effects from fasting

The book also provides tools to help readers get started and get through their fasts, including a 7-Day Kick-Start Fasting Plan and healing liquid recipes.

Stephen Guise
 Imperfectionists Accomplish More with Less StressI remember when I aimed for perfect workouts: 30 minutes was the minimum. 
I was in lousy shape. 

I remember when I aimed for perfect dating: it couldn't be awkward, forced, or uncertain. 
I didn't talk to women of interest. 

I remember when I aimed for perfect writing: I wanted 1,000+ words of quality material per day. 
I played video games instead. 

I carefully avoided mistakes, endlessly ruminated about what I didn’t do, and what I did do wasn't enough. 

Then, I became an imperfectionist. 

Everything changed. I had fun stories to tell, like the lesbian pizza incident and the most nervous “Hi” ever spoken by a human being. I learned more. I laughed more. I lived more. 

I got in great shape, read more books, and improved my social skills. I wrote Mini Habits, which became an international bestseller, and is being translated into a dozen languages. 

I found I could mess up and still win. 

What's the New Way to Cure Perfectionism?
The old way was to persuade people to “let go” of their need for perfection and hope they can do it. 
The new way is to persuade people to take simple, but highly-strategic actions, which let them effortlessly experience the process of “letting go" of perfectionism. Over time, these behaviors become habitual and the changes last. 

The old way was to tell perfectionists fight against and resist all perfectionistic thinking. 
The new way is to utilize the perfectionist's current desires by redirecting them to healthier applications, resulting in more success with less stress. 

The old way is based on popular but ineffective traditions of behavioral change, such as motivation-driven living, emotional manipulation, and an overall focus on the self instead of strategy. 
The new way starts with a deep understanding of how emotion, motivation, fear, action, ambition, desire for comfort, desire for safety, and our insecurities interact with one another to push us to a default state of perfectionism. Which of those factors do we focus on to reverse perfectionism? Well, you've got to read the book to find out the best strategies! 

What You'll DiscoverThe lesser known, but most damaging form of perfectionism almost every person hasA simple-to-apply technique to have unshakable confidenceWhy perfectionism hurts performance, and the rare exception where it helpsDetailed and customized solutions for these five subsets of perfectionism: need for approval, rumination, unrealistic expectations, concern over mistakes, and doubts about actionsFun illustrations with a powerful message to begin each chapter...and much more!
Imperfectionism Is Freedom
Perfectionism is a naturally limiting mindset. For example, kids are taught to color inside the lines, and any color outside the lines is considered a mistake that must be corrected. Imperfectionism frees us to live outside the lines, where possibilities are infinite, mistakes are allowed, and self-judgment is minimal. 

While the freedom from imperfectionism is impactful, it does not preclude us from having problems. Imperfectionists aren’t so ironic as to have perfect lives, they’re just happier, healthier, and more productive at doing what matters. If that sounds good to you, take the first step into imperfectionism and start reading How To Be An Imperfectionist right now!
Stephen Guise
Discover the Life-Changing Strategy of This Worldwide Bestseller in 17 Languages!

UPDATED: Includes the best habit tracking apps of 2017.

Lasting Change For Early Quitters, Burnouts, The Unmotivated, And Everyone Else Too 

When I decided to start exercising consistently 10 years ago, this is what actually happened: 

I tried "getting motivated." It worked sometimes.I tried setting audacious big goals. I almost always failed them.I tried to make changes last. They didn't.

Like most people who try to change and fail, I assumed that I was the problem.

Then one afternoon--after another failed attempt to get motivated to exercise--I (accidentally) started my first mini habit. I initially committed to do one push-up, and it turned into a full workout. I was shocked. This "stupid idea" wasn't supposed to work. I was shocked again when my success with this strategy continued for months (and to this day).

I had to consider that maybe I wasn't the problem in those 10 years of mediocre results. Maybe it was my prior strategies that were ineffective, despite being oft-repeated as "the way to change" in countless books and blogs.

My suspicions were correct.

Is There A Scientific Explanation For This?
As I sought understanding, I found a plethora of scientific studies that had answers, with nobody to interpret them correctly. Based on the science--which you'll find peppered throughout Mini Habits--we've been doing it all wrong.

You can succeed without the guilt, intimidation, and repeated failure associated with such strategies as "getting motivated," New Year's Resolutions, or even "just doing it." In fact, you need to stop using those strategies if they aren't giving you great results.

Most popular strategies don't work well because they require you to fight against your subconscious brain (a fight not easily won). It's only when you start playing by your brain's rules and taking your human limitations seriously--as mini habits show you how to do--that you can achieve lasting change.

What's A Mini Habit?
A mini habit is a very small positive behavior that you force yourself to do every day; its "too small to fail" nature makes it weightless, deceptively powerful, and a superior habit-building strategy. You will have no choice but to believe in yourself when you're always moving forward.

The barrier to the first step is so low that even depressed or "stuck" people can find early success and begin to reverse their lives right away. And if you think one push-up a day is too small to matter, I've got one heck of a story for you!

Aim For The First Step
They say when you aim for the moon, you'll land among the stars. Well, that doesn't make sense, as the moon is closer than the stars. I digress. 

The message is that you should aim very high and even if you fall short, you'll still get somewhere. I've found the opposite to be true in regards to productivity and healthy behaviors. When you aim for the moon, you won't do anything because it's too far away. But when you aim for the step in front of you, you might keep going and reach the moon.

I've used the Mini Habits strategy to get into the best shape of my life, read 10x more books, and write 4x as many words. It started from requiring one push-up from myself every day. How ridiculous is that? Not so ridiculous when you consider the science of the brain, habits, and willpower.

The Mini Habits system works because it's how our brains are designed to change.

Note: This book isn't for eliminating bad habits (some principles could be useful for breaking habits). Mini Habits is a strategy to create permanent healthy habits in: exercise, writing, reading, thinking positively, meditating, drinking water, eating healthy foods, etc.

Lasting change won't happen until you take that first step into a strategy that works. Give Mini Habits a try. You won't look back.

史蒂芬.蓋斯(Stephen Guise)
 ★亞馬遜電子書商業類暢銷榜 第1名★亞馬遜電子書自我成長類暢銷榜 第1名
★亞馬遜電子書管理與領導類暢銷榜 第1名
★亞馬遜讀者評價4.6顆星
★在美國,短短九個月的銷量就已超過22000冊
★韓文版一上市,就榮登韓國最大實體書店教保文庫(Kyobo)與最大網路書店Yes24自我成長類暢榜 第1名

  你覺得培養好習慣,連一天5分鐘或1分鐘的時間都沒有嗎?
  其實,養成好習慣的最好方法,竟然是──
  「做一下就好!」

  只要做一下就好,小到不會失敗,
  讓生活、工作、健康大加分的好習慣養成術。

  美國自我成長暢銷書作家史蒂芬.蓋斯(Stephen Guise)指出,
  許多人常常高估自己的能力,企圖完成大改變,
  這樣不僅浪費時間、達不到成果,反而有損自信心。

  他認為,培養好習慣的最好方法,不是靠意志力和動機,
  而是從「微不足道」的地方開始,設定非常簡單的目標,才能持續培養好習慣。

  之前蓋斯很難維持健身習慣,總是提不起勁,
  某天,他把目標訂為「伏地挺身一下挑戰」,
  一天只要做一下,最後養成每天健身的習慣。
  他如法炮製,運用在寫作和早起,都相當成功。

  蓋斯靠「做一下就好」的概念,設計出「簡單到爆」的八步驟,讓你不再半途而廢──

  1. 寫下你的好習慣清單,再把這些習慣「迷你化」
  2. 每個小習慣都問「為什麼」,找出核心價值
  3. 設定習慣暗示,用時間或活動提醒自己
  4. 建立獎勵計畫,讓自己更有成就感
  5. 運用APP記錄你的執行力
  6. 從小處著手,才不會讓自己有阻力
  7. 把小習慣排進你的行事曆,按表操課沒壓力
  8. 保持耐心,小心操之過急,在習慣內化前別鬆懈

  他提醒,如果你連迷你習慣都無法執行,
  就要看看你有沒有遵守「養成好習慣的八大規則」。

  蓋斯這套方法很容易上手,每天只要做一下就好,
  就算你再忙也能養成新的好習慣,
  幫你擴大你的舒適圈,駕馭自己的生活。
Stephen Guise
Konečně je tu kniha pro chronické „začínače“! Pro všechny, kdo - chtějí pravidelně běhat, cvičit, jezdit na kole či cokoliv sportovního dělat a nedaří se jim zařadit tyto činnosti do života, - chtějí lépe vypadat – zhubnout, začít se hýbat, zdravě jíst a pořád jim to nějak nejde, - jsou po x-té v kurzu angličtiny pro začátečníky, - jimž se típnout poslední cigaretu, - zkrátka pro ty z vás, kteří chtějí změnit svůj život k lepšímu! Lidé si často myslí, že nemohou dosáhnout trvalých změn, protože jsou nemožní a nedokážou to. Problém je ale v tom, že bojují proti svému mozku. Je potřeba naučit se hrát podle jeho pravidel a naučit se techniky, díky nimž budete dosahovat skvělých věcí bez pocitu viny, zastrašování í a opakovaných neúspěchů, které jsou často spojeny s technikami typu „motivujte se“, „dejte si předsevzetí“ nebo „prostě to udělejte“. Minizvyk je nepatrná pozitivní činnost, kterou se každý den zavážete dělat. A protože jsou minizvyky „příliš malé na to, abyste selhali“, představují nenáročnou, účinnou a výhodnou techniku vytváření zdravých návyků, díky nimž můžete fungovat mnohem lépe než dosud. Účelem a cílem této knihy je umožnit vám, abyste si v životě dokázali natrvalo přidávat nové zdravé návyky. V prvních třech částech se dočtete o tvorbě návyků, mozku, síle vůle, motivaci a o tom, jak to spolu všechno souvisí. V dalších dvou částech se dozvíte o logických a vědeckých závěrech ohledně toho, jak tyto informace nejlépe využít. Poslední tři části vám prozradí, jak to všechno můžete sami použít.
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