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Mini habits are “incredibly small” things you do every day

Success is simply doing the right thing in the right way at the right time. ——American columnist Arnold H. Glasow

The Mini Habits strategy is different from 99.9% of motivational self-help strategies in that it emphasizes continuity above all else.

A change in behavior will always trump a change in weight.

The real secret to success is continuous action. Consistency creates habits, brings results, and motivates you to keep trying.

It’s easy for us to fall into bad habits because they reward us so much and they’re so easy to do. It’s hard for us to develop good habits because good habits don’t reward us immediately, and we turn good habits into things that are difficult to do. The logical thing to do is to make bad habits harder and good habits easier.

The "Latest Food-Free Diet™" short-term weight loss method is useless. We mistake diet structure as the problem to be solved, making what is originally a very simple truth - eat real, healthy food to lose weight - become too complicated. We have hundreds of diet lists for losing weight, many of which also encourage people to eat basic, correct foods, but all of these diet lists have one common problem - the wrong diet and weight loss strategies.

What are mini habits

Your perspective on things has the power to make difficult tasks easier, or simple tasks difficult. The mini habit strategy will gradually change your relationship with your behavior by giving you new expectations for things.

You can set simple, achievable mini-habit goals every day to develop habits that can have a huge impact on your life. How to turn healthy behaviors that are not habits into the simplest and easiest choices.

Changing behavior is the lever for weight loss, so to measure whether you have successfully lost weight, you need to first measure whether you have successfully changed behavior - to successfully lose weight, you must transform yourself from head to toe into a light-weight person.

Small but continuous progress can always bring unexpectedly good results

The first part explains about weight loss

Includes popular weight loss methods, why these methods don't work, how the brain and body naturally change, what the weight loss mechanism is, and what are the best weight loss methods.

Dieting and Detoxification Fruit Juices Can Effectively Gain Weight

Dieting makes us fat

Conclusion: The real cost of short-term weight loss is not wasted time, wasted effort, and temporary suffering, but all of that plus weight gain. Controlling calories lowers your metabolic rate, making it easier for your body to store fat.

With the right strategies to compensate, both the body and brain have sufficient ability to heal themselves.

Why dieting is ineffective because the diet structure is too unreasonable. Focus only on short-term results.

Energy can be converted between different forms, but its total value remains the same.

Obesity is an inflammatory disease

Ingestion of anthocyanins, a type of flavonoid, has the strongest impact on weight loss

Fruit is indeed likely to cause weight loss, because many characteristics of fruit can help lose weight, and different diets will have different effects on weight.

Healthy foods that are good for weight loss do not include low-fat flavored yogurt, organic granola bars, all sugar-free foods, organic tortilla chips, organic candy, low-calorie foods, 100% natural juices, organic or conventionally processed foods, and basically anything with added sugar. food

Plant leaves contain compounds such as chlorophyll and various antioxidants, which keep plants healthy and full of vitality.

A stronger feeling of fullness

Fresh fruits, vegetables, eggs, unprocessed meats and yogurt

Exercise can reduce emotional eating, lower cortisol levels, improve sleep and relieve stress

Losing fat is better than losing weight

Fermented foods can bring probiotics to the gut

The second part proposes various strategies based on the conclusions of the first part.

Extremely low requirements and extremely high ceilings are the best solution for you to stick to action and have unlimited room for improvement.

Strategy: Develop mini habits and over-complete tasks (add tasks according to the situation to experience a sense of accomplishment)

It takes an average of 66 days to form a habit

The first thing we need to look at is the ideal mentality of losing weight. How should we view weight loss as a whole? How to treat food and health? After discussing these issues in depth, you will not only have an understanding of the best ways to lose weight, but you will also have a clearer understanding of the best thinking patterns for losing weight.

A better approach would be to change the way people make choices.

People have been unable to change their behavior.

The problem with the weight-loss industry as a whole is not with diet plans, but with dieting as a method of losing weight.

Consistency is not only the key to behavior change, it is evidence of behavior change.

The relationship between mini habits and weight loss

The power of compounding: silent but powerful

Don’t use the implementation strategies recommended by others in the past, but develop your own mini habit plan

But the length of human life is almost 28,000 days. What does a 30-day change count?

The subconscious mind directly controls half of your behavior and continues to influence various decisions you make consciously.

What is the nature of the brain?

The goal of the strategies introduced in "Small Habits: Weight Loss" is to protect your sense of freedom on both a conscious and subconscious level.

Didn’t Einstein also say that people do the same thing over and over again and expect different results?

“A sure way to get people to believe a lie is to repeat it over and over again, because people have a hard time distinguishing between familiarity and truth.

Once a theory is deeply rooted in people's minds to a certain extent, people will take it for granted that it is the truth, and no amount of reasonable objections can completely overturn it.

The truth is, success and good habits inspire desire, not the other way around.

No one is always motivated to do the right thing. If you wait until you are motivated to take action, you will get into trouble.

Everything should be as simple as possible, but not too simple. --Albert Einstein

Valuable change must be lasting and stable. ——Tony Robbins, American best-selling author

People ultimately make their own decisions. With the Mini Habits Strategy, you’re in control from the start

Key takeaway: Identity-based decisions empower intrinsic, long-term goals (like the many goals you set when trying to lose weight); following baseless “can’t” rules disempowers you and brings out your rebellious side.

The best strategies for setting goals require not only protecting a sense of autonomy, but also strengthening it. It is not easy to do this, because autonomy has two levels, the conscious level and the subconscious level.

The conscious mind can win in the short term, the subconscious mind will win in the long term.

Through training, subconscious and conscious preferences are aligned.

To successfully form a habit or break an existing habit, some kind of change must be made consistently over a period of time.

Between stimulus and response, there is a space. In this space, we have the power to choose our responses. And our responses reflect our growth and freedom. ——Austrian neuroscientist Viktor Frankl

For food and life, the more you directly suppress your desires, the stronger the desires will be.

Never underestimate the power of habits to change preferences.

We must regard exercise as something interesting and a game, otherwise we will subconsciously resist exercise. ——Canadian actor Alan Thicke

Those who never give up will eventually succeed. All success stories include the necessary condition of "perseverance". Even if you are successful at completing Mini Habits every day, it all comes together with the resilience to never give up.