I heard about this book on a podcast and decided to check it out. I wasn’t really sure if I wanted to read it since I already got to my goal weight but I’m glad that I did. You can check it out on Amazon Mini Habits for Weight Loss
If you’re new to starting your weight loss journey or stuck, this is a good place to start. The first half of the book discusses what’s wrong with the food industry, myths about what foods we should and/or shouldn’t be eating, effects of yo-yo dieting, and why diets don’t work.
There’s a lot of good little nuggets in here that explain why we need to make a lifestyle change instead of diet:
- Obesity didn’t skyrocket when carbs and fats were introduced; it skyrocketed when these new kinds of ultra-processed carbs and fats were introduced. Pg 55
- If we eat good food to satiety, we can lose weight, feel satisfied, and not have to deal with the issues from overeating. Pg 56
- Those who think they need results in order to motivate themselves to action have it exactly backwards. Pg 99
The second half of the book explains mini habits and how to implement them into your life. Mini habits are small forced actions that are designed start positive actions to achieve your goals and give you momentum to create good healthy habits. Guise uses the example of doing one push up a day. Who can’t do just one push up a day? That was his baseline. If he did more, great. But if he only did one, then he successfully completed his mini habit.
The book also discusses strategies for dealing with food cravings, dining out, snacking, feelings of resistance, and cooking at home.
My favorite advice he gives is suggesting that when you grocery shop, you buy your usual items except one. This one exception he recommends up leveling to a healthier option. So instead of buying a candy bar, you could buy dark chocolate or instead of regular potato chips, you get baked chips. Then once you’re comfortable with this change, you up level another item. I love this. We always want to go all out, balls to the wall and then wonder why we give up two weeks in.
One thing that I’m taking away from this book and will be implementing is what Guise calls Rolling for Mini Habits. On a piece of paper you write the numbers one through six. Next to each number you write out one mini activity to complete. You roll the dice to see which activity you do that day, then roll it again to see how many reps you need to do. Here’s my lists that I’m going to start trying.
I want to continue trying to tone up but I chronically quit. So I made my list with very easy exercises that will take me 30 secs at most to complete. If I do more, awesome! If I just do the minimum, perfect. I’m also going to try to apply this to housework. I always clean the kitchen before leaving the house, but the other areas are neglected. Now obviously I won’t vacuum the living room two days in a row, I’ll pick another item on the list until all six items are completed.
This book reminds me of The Compound Effect by Darren Hardy but focused on weight loss and healthy eating habits. So like I said before, if you’re looking to start your journey, this a good starting point.
Until next time. Hope y’all have flipping fabulous day!