Everyone has enough action and willpower to lose weight, but few people can lose weight.

The vast majority of people choose a method destined to be achieved by only a few people - persistence

People who can "persevere" will lose weight long ago

The failure to lose weight is not because you have poor willpower, but because you force yourself to play a game where others have already set the rules and are destined to be a game that only a few people can "win"

There is no answer at all on how to consistently “eat less and exercise more”

The resistance required by thin people to "eat less and exercise more" is very small, and there is no need to deliberately insist on it.

There can be thousands of motivations for losing weight, but if it goes against your health, it’s all meaningless.

Losing weight just returns your weight to the normal range and makes you healthier, nothing more. It will not make our lives "new", nor will it reverse a bad situation, nor will it take us to the "peak of life"

Not everything is worth the effort, and not everything requires willpower.

You don’t have to lose weight to be in a perfect state

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Stop all exercise plans

Stop all diet planning, stop counting calories and eat whatever you want

Don't do anything that requires persistence

Read one sentence from this book every day

The process of healthy weight loss takes a long time

Normal and healthy weight is always a range, not a fixed value

Determine your target weight by calculating your BMI

Weight loss is not all about weight loss

Abdominal muscles (revealing lines) are more likely to be slimmed down

Being thin is first related to mentality and living habits, then to body shape, and finally to weight.

All the problems you see are the solutions that person has been thinking about for a long time.

Use this template to think about the problems you face

Decided to start executing the goal from tomorrow because I don’t want to do it at all

You haven't tried anything else but to persevere

People always like to do things that make them feel comfortable and avoid uncomfortable and uncomfortable behaviors, such as everything you have to do to lose weight.

How to maintain weight loss is the most fundamental problem we need to solve

The requirements for oneself are too high, and these requirements are inherently impossible to achieve

Most of the things that are successfully accomplished with willpower are short-term or single-time tasks that can be completed completely.

Losing weight should be a long-term process, and your willpower is not enough to ensure that you can stick to it to the end.

Whenever you think you need to "stick to losing weight," it means that your current weight loss plans or requirements are something you don't want to do. And what you don’t want to do is destined to be difficult to last

Not deliberately using willpower is the best way to use it

"Keep losing weight" and "make weight loss last" are two different things

Persistence itself is not for losing weight, the purpose of perseverance is to make weight loss last

Adherence is only an extremely primitive means of sustaining a weight loss program

Minimizing resistance as much as possible can make the weight loss plan last as long as possible

If you find it difficult to lose weight, it’s because you insist on making it so difficult.

The goal of losing weight must be to make the weight loss plan last for a long time, and finally reach the end point and lose weight successfully. This means that the way you choose to lose weight must serve this goal.

The length of time it takes to lose weight will not affect the form of results. The rest of our lives is so long, we only need to become a "skinny person" within the foreseeable time.

"Slowness" is not a problem that should be solved. On the contrary, we need to be wary of "fastness". Slow means it is sustainable and also represents a higher probability of weight loss success.

The key to whether an exercise plan can be sustained for a long time lies in whether you are able to execute it and whether you want to execute it when you are at your worst.

The purpose of your exercise is not to burn more calories, but to allow yourself to exercise and enjoy exercise every day

The key to sustaining something for a long time is that it itself should be simple enough, and what we can do is to reduce the resistance to its continued execution as much as possible

Goals only define the lower limit of your daily exercise, not a limit. You can always exceed your limit.

A goal that is too small will not prevent you from accomplishing anything. Not taking action or being unable to sustain it for a long time will be your obstacle.

Micro-goals must be based on a "daily" cycle. Completing micro-goals every day will also help develop habits and will not be easily interrupted.

The content of the micro-goal should be specific enough, if you want yourself to exercise more

Micro-goal strategies can certainly be used in daily life

After you complete your micro-goals every day, record them in your notebook

Once you develop a habit, you will feel uncomfortable if you don’t do it

Make weight loss a habit and change the motivation for continued weight loss from willpower to inertia

Positive motivation → Easy execution → Obtain reward → Reinforce reward → Anticipate reward → Repeat many times → Form a habit

If the motivation is wrong, it will be difficult to obtain the expected rewards, and naturally it will be difficult to form an exercise habit.

The reason and motivation for "skinny" exercise is simply that exercise makes people feel good

After exercise, the human brain secretes endorphins and other feel-good substances

Record the good feeling after exercise

Can be done at home

Aerobic exercise

Strength Training

Use combination dumbbells

Use the APP or the action library in the book to arrange the parts and content of strength training by yourself

Choose one part to perform every day

Others are less interested in your weight loss progress

No matter what kind of feedback it is, it will not be of any substantial help to your weight loss.

Easily reduce your mobility

Your satisfaction should be brought by actual actions and results, not by the praise of friends

Exercise is not the main way of energy consumption. Most of the body's energy is used to maintain body functions and daily activities.

Calories are not your enemy, they are the energy you need to live

Now you don’t have the ability to eat just right.

Your goal is to become a "skinny person", not a "slave" to your energy budget

When we rely on calories to judge the quality of food and whether the portion is appropriate, we are using a logical judgment model and abandoning the body's instinctive response model.

Diet is a basic physiological need. Human beings originally have a complete system to tell you what to eat, how to eat, and how much to eat. This information is something you feel directly, rather than a conclusion reached after thinking.

Concepts like calories are like training wheels that take away your trust in yourself and your ability to eat naturally like a normal person.

Eat on instinct

Everything you want to control cannot be controlled in the first place, and the results will naturally not develop in the direction you expect. If you force yourself to control it, sooner or later you will lose control.

You can't do it now

You don't have to do it

Everyone overeats, regardless of whether they are fat or thin, men or women, the difference between you and the "skinny" is just the frequency of overeating

When anyone is overeating, what we really need to avoid is to characterize overeating and other behaviors that do not meet expectations in the diet as "out of control" or "out of control", because the corresponding can only be "control" ”, and the more controlled you are, the easier it is to experience losing control again.

There is no way (and no need) for people to suppress the body's instinctive needs. The more you try to fight your appetite, the more you're heading in the wrong direction.

Restrictions are not the goal, but allowing yourself to take the initiative to eat healthily and reasonably is the goal

The essential difference between fat and thin is not whether you eat or not eat in the end, but whether you want to eat or exercise at the beginning - this is exactly what self-control cannot interfere with, but it is the key to determining whether you are fat or thin.

What defines fat or thin is not whether the number on the scale is within a certain range, but whether your lifestyle is in "skinny mode" or "fat mode"

What you have to change is how much you want to eat, not how much you actually eat - the former determines your fat and thin attributes, while the latter only determines your weight before rebounding

What we ultimately learn is how to enjoy food better, not how to suppress our appetite better. There is no conflict between enjoying delicious food and losing weight

Losing weight does not mean that everyone has to fall in love with boiled broccoli. Losing weight means that everyone can find a suitable way to maximize their enjoyment of food within their own dietary framework.

There is no such thing as "junk food", only unhealthy ways to eat it

In order to save decision-making time, the brain establishes the association of "eating McDonald's - happy and satisfied", but skips the step of "tasting carefully"

Buy what you need

Your choice is only to satisfy yourself, and your purchasing decision should be determined by your own actual needs

The "demand" created by your "want to eat" is time-sensitive

Eating because you want to eat, the demand gap is usually close to the maximum value, which brings both physical and psychological satisfaction. In contrast, if you eat because you have it (around you), the demand gap is usually small and may not lead to an ideal eating experience.

Respect real needs

self-centered

Recognize real needs

Recognize the timeliness of needs

Buy what you need (eat as you go)

Eat because you "want to eat"

respect food

Don't do anything that requires persistence

Put aside all concepts of energy balance

eat whatever you want

Do a strength training session every day

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Try stopping when you're almost done eating and ask yourself if you need more

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Think and record after meals: Based on your actual food intake, what can you eat today to make you 10 points full? Understand your gastrointestinal capacity

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Divide food into "tastes good" and "tasteless"

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Every 15 days, please make a summary of the two types of food

One bite left every day is based on the fact that your appetite has been satisfied.

If you really don’t want to be a wasteful person, you should use the micro-goal of “one bite left” to deeply understand your needs and preferences for food, learn to buy food and portions that are more suitable for you, and thus make better meals. decision making

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