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Fat Loss Habits By Ben Carpenter

From the bestselling author of Everything Fat Loss, Fat Loss Habits is a myth-busting, action-focused guide that will transform your relationship with food for good.Good habits are powerful. Repeated actions bring about change one step at a time, and help us ensure that these changes become part of our lives. But when it comes to fat loss, too often the focus is on bad habits. We've all heard that snacking between meals, stress eating and mid-week takeaways won't help us lose weight—but that doesn't make it easier to stop doing these things. On top of this, we're constantly bombarded with articles and videos telling us why certain foods are bad, or toxic, or poison. This makes the search for basic nutrition advice almost impossible, and it's not surprising that so many people feel confused about what to eat.Ben Carpenter is a fitness coach, research nerd, and trusted source of no bullshit fat loss information who has spent his entire adult life working in the fitness industry, researching the real science and studies behind fat loss, and answering questions with simplified, unbiased answers.Ben's point is this: The best weight loss diet doesn't exist.From keto to intermittent fasting, no diet is superior. They all work in the short term, but are rarely sustainable for the long term, nor is it a good idea to be on a weight loss diet forever. The better solution is to maintain stronger, positive motivators that make us want to stay healthy; the easiest way to do this is through simple, effective habits.

Duration:: 6m
Broadcast on:: 28 Jan 2025
Audio Format:: other

Every new year, gyms across the world experience an influx of new members. If you went into your local fitness centre and asked them what their busiest months are, I would bet my lunch money that they would say the beginning of each year is when they see the highest membership spike. A wave of enthusiastic people sign up, play their membership fees and start their new year's resolutions. Unfortunately, it is also no secret that this excitement tends to wear off quickly. And by the end of the year, most of those new members will never set foot in that gym again. Although fitness clubs like to be secretive about this fact, and do not like to gloat about how many of their paying members don't even visit anymore, by some estimates over 60% of members fail to exercise regularly for the full first 12 months of their membership, according to one research study in Norway. This is great for gyms that make money from people not even using the facilities, but far from ideal for the customers who have abandoned their fitness ambitions so swiftly. Other research paints an even worse picture. A study in Brazil revealed that over 60% of members leave the gym within the first 3 months, and a smidge less than a measly 4% of them stick it out for more than the first year. Why do you think so many gyms tie you into a 12-month minimum membership? Because they make a large chunk of their money from those of you who sign up but stop using the facilities. If all of their members actually went to the gym consistently, the place would be too overcrowded to use. Their business model literally relies on charging people who don't go anymore. Now, take this knowledge and apply it to dieting. How many times have you wanted to lose body fat? So you started a diet, followed it for a little while, then decided to throw in a towel and go back to what you were doing before. Maybe you got bored of the diet. Maybe you struggled to follow it because it was too difficult. Maybe you are one of the many people who just realised that dieting is not fun, and that avoiding your favourite foods might have worked for a short while, but soon your rate of weight loss was surpassed by how quickly you lost the will to live. In western countries like America, every single year nearly half of all adults try to lose weight at least once. And high dieting rates like this are common around the globe, which is a telltale sign of a really big problem. Diets don't work. At least not in the way that people commonly approach them. Just as people join the gym, stop going over time, and then join again later down the line. This loop is also indicative of common dieting practices. Many new gym members report a pattern of weight cycling, otherwise known as yo-yo dieting, and trying to lose weight using unhealthy strategies. Ultimately, too many people are caught in a trap of aggressively crashed dieting, losing weight temporarily, and repeating this yo-yo cycle year after year. This book is for those of you who are fed up with this, and want to change. If I told you that I wanted to retire wealthy, and that I planned on cramming in as much over time as possible for a few weeks before quitting my job out of exhaustion, would you tell me that this was a sensible idea? No. You would tell me that it made zero sense in comparison to having a long-term earning and saving strategy. If I told you that I wanted to learn to play the guitar, and that my plan was to practice every hour of the day until my fingertips became bloodied and I had to stop after a couple of weeks, would you tell me that this was smart? Obviously not. You would tell me that, if I wanted to get really good on the guitar, I would need to practice consistently for many years, rather than in an intense burst for a short period of time. And if I wanted to be good on the guitar for the rest of my life, I would need to make sure I kept practicing in some capacity forever more, not just for a few weeks. If I told you that I wanted to be fit, strong, and athletic when I was elderly, so I could play with my grandchildren and hopefully be the healthiest person in the nursing home, would you tell me to work out and diet intensely for three months, only to quit the gym because I was sick of it? Also, no. Instinctively, we know that, if we have a long-term goal, it makes no sense to approach that goal with habits that we can only maintain for a short period of time, right? So why are so many people in the weight loss industry focused on ramming brand new unsustainable diets down our throats every year, instead of offering us a solution that lasts? Unless your goal is to follow an overly restrictive diet, and lose body fat briefly before regaining that lost fat and repeating the cycle over and over again, let's zoom out, and take a look at the bigger, more important picture. If you want lasting success, I hope you know that you don't need yet another short-term crash diet, another unnecessarily rigid meal plan, or another fat loss fat that is popular now, but nobody will be talking about in 10 years' time. So what do you need instead? You need to be brought up to date on the newest science on long-term weight management, and learn how to implement healthy habits, behaviours that you can actually sustain over a longer period of time. My goal in this book is to help you get better results for less effort by exploring 13 healthy habits and letting you choose what works best for you, then assisting you in turning those habits into something that becomes second nature to you. So let's shift your focus towards what really matters. This is fat loss habits. [BLANK_AUDIO]