9 Approaches to Stack Habits for Weight-Loss Success

 

Habit Stacking: How to Keep Up With Everything (When You Don’t Have Time)

Video taken from the channel: Scott Young


 

Atomic Habits and Weight Loss

Video taken from the channel: Andrea’s Journey 100


 

Weight loss with ease: mini habits

Video taken from the channel: natugood ENGLISH


 

PT Lecture #9 Best Exercise for Persistent Pain

Video taken from the channel: Swedish


 

‘Obese’ Label Inspired Man’s Dramatic Weight Loss

Video taken from the channel: The Doctors


 

Tuesday With Tami #9, Tami’s 10 Tips For Healthy Weight Loss, Whole Food Plant Based Diet

Video taken from the channel: Nutmeg Notebook


 

5 EASY TIPS TO LOSE WEIGHT (And Keep It Off!)

Video taken from the channel: Newbie Fitness Academy


Check out these nine habits that will help lead you to ultimate weight-loss success. There are a number of ways you can benefit from practicing mindfulness, or regularly checking in with your emotions, thoughts, feelings and sensations in an attempt to reach a state of awareness. 8 Simple Habits for Weight Loss to Do Before Bed.

Adopting healthy habits to support your long-term weight-loss success doesn’t have to be excruciatingly difficult. In fact, it shouldn’t be difficult at all. While watching portion sizes, eating healthy and staying active take effort and dedication, you also want to avoid pushing yourself too hard. If you overly restrict your calorie intake, your body fights back by slowing.

Your daily habits have been found to be a key ingredient in predicting success at weight loss and improved health. In this post I’m going to share with you 10 simple daily habits to lose weight. People who have lost weight and kept it off over many years utilize these habits. 14 Small Lifestyle Habits That Will Help You Lose Weight sustainable weight loss is best achieved through small to catch up on—but getting enough rest is an easy way to encourage weight.

So, for long-term and stable weight loss, it is necessary to be patient and work on it for a long time, accepting that real and durable results will not come overnight. With the right habits you will notice the first results after a period of just 3 or 4 months. So, let’s see which habits are necessary for achieving a sustainable weight loss.

The following is an excerpt from my book, Habit Stacking™: 127 Small Changes to Improve Your Health, Wealth, and Happiness. We all know it’s not easy to add multiple new habits to your day. But what you might not realize is it’s fairly easy to build a single new routine. Read on to learn the 13 steps to turn small, positive habits into a simple-to-complete sequence. Courtesy of Kevin Gendreau.

Kevin Gendreau, MD, 31, wrestled with a food addiction for more than a decade, and was 306 pounds at his heaviest. “I was diagnosed with high blood pressure, hypertension, high cholesterol, fatty liver disease, and sleep apnea, among other things,” Gendreau told Best Life in October.”I knew they were all because of my eating habits. We found the 21 best habits to make weight loss simple for everyone. Starting a diet is hard. Implementing healthy eating habits is easy.

We found the 21 best habits to make weight loss simple for everyone. Then Set Yourself Up For Success. Our 1-week healthy meal plan) shows you just how easy it is to prep in advance. That way, you can.

Weight loss isn’t easy, but there are ways that you can make it easier for yourself to succeed. We all know we should be taking the stairs instead of the elevator and switching white bread and pasta for wholegrain, but there are ways to indirectly boost weight loss just by getting organized, changing your routine and shopping better. 9 Easy Ways To Clean Up Your Diet.

By Joe Kita. Jan 15, 2015 To help you clean up your own diet and reap the benefits (weight loss and possible decreased risk of diabetes, heart disease, and.

List of related literature:

Daily self-monitoring of body weight, step count, fruit/ vegetable intake, and water consumption: a feasible and effective long-term weight loss maintenance approach.

“Nutrition in Lifestyle Medicine” by James M. Rippe
from Nutrition in Lifestyle Medicine
by James M. Rippe
Springer International Publishing, 2016

Control group participants received 26 biweekly newsletters containing weight control advice.

“Handbook of Obesity, Two-Volume Set” by George A. Bray, Claude Bouchard
from Handbook of Obesity, Two-Volume Set
by George A. Bray, Claude Bouchard
CRC Press, 2019

Example of four activity-based mini habits: Eat one serving of fruit once you arrive at work, eat one serving of vegetables during your first work break, drink one glass of water when you get home from work, and chew each bite 30 times during your daily work snack.

“Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.” by Stephen Guise
from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
by Stephen Guise
Selective Entertainment, LLC, 2016

The efficacy of a daily self-weighing weight loss intervention using smart scales and e-mail.

“Handbook of Obesity Treatment, Second Edition” by Thomas A. Wadden, George A. Bray
from Handbook of Obesity Treatment, Second Edition
by Thomas A. Wadden, George A. Bray
Guilford Publications, 2019

These are my top ten tips for making a ketogenic lifestyle work.

“Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes” by Kristie Sullivan, Andreas Eenfeldt MD
from Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes
by Kristie Sullivan, Andreas Eenfeldt MD
Victory Belt Publishing, 2018

Recent reviews (e.g., NICE, 2004) have suggested that behavioral weight loss (BWL) with moderate caloric restriction has utility for those with BED, particularly given the need to reduce excess weight, which other psychological treatments fail to achieve.

“The Treatment of Eating Disorders: A Clinical Handbook” by Carlos M. Grilo, James E. Mitchell
from The Treatment of Eating Disorders: A Clinical Handbook
by Carlos M. Grilo, James E. Mitchell
Guilford Publications, 2009

In general, weight-loss regimens that use several of these strategies seem to be most effective.

“Clinical Drug Therapy for Canadian Practice” by Kathleen Marion Brophy, Heather Scarlett-Ferguson, Karen S. Webber, Anne Collins Abrams, Carol Barnett Lammon
from Clinical Drug Therapy for Canadian Practice
by Kathleen Marion Brophy, Heather Scarlett-Ferguson, et. al.
Wolters Kluwer Health/Lippincott Williams & Wilkins, 2010

Examples include breakfast skipping, snacking, meals away from home (fast food), and sweetened beverage intake.66 Similarly, specific exercise or physical activity recommendations for weight loss are lacking in the literature.

“Pediatric Gastrointestinal and Liver Disease E-Book” by Robert Wyllie, Jeffrey S. Hyams
from Pediatric Gastrointestinal and Liver Disease E-Book
by Robert Wyllie, Jeffrey S. Hyams
Elsevier Health Sciences, 2010

In reality, every single one of those diets helped me “lose weight.”

“Problem-Free Diabetes: Controlling Diabetes With the Help of The Power of Your Metabolism” by Frank Suarez
from Problem-Free Diabetes: Controlling Diabetes With the Help of The Power of Your Metabolism
by Frank Suarez
Frank Suarez, 2016

Some of these can be useful, such as specifically formulated diets that can help with weight control.

“Run, Spot, Run: The Ethics of Keeping Pets” by Jessica Pierce
from Run, Spot, Run: The Ethics of Keeping Pets
by Jessica Pierce
University of Chicago Press, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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35 comments

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  • You cant have a good body with minimum habit of 50 pushups a day… you have to make a full workout 4-5 times a week. Stacking is interesting theoretically but difficult to apply. when you are at gym you cant concetrade and learn from audio video content, or take notes… its more productive to be fully concentrate at one task at a time

  • Most folks don’t have an hour to watch a YouTube episode. Instead of answering various questions during your session, why not take one subject and make it 15 minute episode instead?

  • Tom, do you wake up full of energy and ready to go like Tami now? Since, stopping caffeine.

    Or is it just a difference in personality?

    Are you sleeping better now?

  • Very informative video! Thank you so for going over the things that were affected by the outage. I have learned to watch in segments. It is working well. Talk as long as you want Tami!

  • Regarding people complaining about your videos going over an hour… my thought is if you don’t have time to watch the entire video, save it and finish watching later don’t complain about getting too much good information. Nobody is forcing you to watch in one sitting. Besides, this is for you and your health❤. Enjoy!��

  • ‘Change your environment’ is legit the best tip I followed. I love potato chips. Whenever I used to go for grocery shopping I would buy dozens of packets thinking it will last me a whole month but I would finish them in less than a week. Once I stopped stocking them. I realised i don’t feel hungry. I have nuts and fruits at home but still don’t snack. I guess I wasn’t hungry, just addicted to junk food. now I just eat one meal a day and don’t feel hungry for the rest of the day at all.

  • I plan stuff and procastinate every goal i set. Is there any way out of this. Things with hig priority are still procastinatd by me.

  • Fake meat?…that CANNOT be good for you. Early man hunted with sharp sticks and ate meat over fire for millions of years. They actually preferred the organ meats. The tribal leaders got to eat the liver. I eat lots of calf liver and take supplements that contain heart, brain, liver, etc. from grass-fed animals from New Zealand. Tastes so much better than processed.

  • Thank you for sharing your information. Your hard work is really appreciated especially by us beginners to the whole food plant based lifestyle.

  • Thank you so much for this advices I’m always learning new things about weight loss and health just because of you, I’m thinking to try a water fast journey for 3 weeks, what do you think about that? ( I’m 17 year old )

  • Hey Carlo i know you’re big on the Keto diet but is there any chance you could possibly do a video on the benefits of a healthy balanced diet i.e the pros of not restricting certain food groups or something like that, thanks:)

  • I think I’ve read in your newsletter as well about your thoughts on fitness routines and I think you could cain a lot from looking up more on the basics of training. Of course it’s depending on your goal, but doing 50 push-ups is probably not getting you where you want to be. As far as I’ve understood training is a spectrum with strength training on the one side and endurance training on the other. When you are strong enough in any exercise to do more than 14 repetitions, you’re already so strong that it’s mere endurance training. One reason to this is that we have to types of muscle fibers, type 1 and type 2. Type 1 is endurable but not very strong and can be found particularly in the muscles of the eye for example. Type 2, which can be found in e.g the biceps, are much stronger but get tired quickly. Type 1 are therefore usually activated first, and type 2 is activated when either the weight is too heavy for the type 1 fibers, when the type 1 fibers are already too tired (reaching muscle failure) or when the exercise is performed very quickly.

    Thus, you might be interested in adding more weight. It’s not only less time consuming but also less painful. If you still need something that can be done anywhere you could check out the reddit recommended routine for inspiration. It uses progression exercises to make the stress on the muscles gradually greater.
    Not looking for muscle but endurance? Maybe do less push-ups and focus on some other way of training that better suits that purpose.
    I’m not formally educated in the subject though, only sharing this as a fellow learner hoping it might inspire you for further learning. byeee

  • I am learning so much with your videos thank you so much, its weird I use to go to weight management about 2 years ago and my doctor told me to use canola oil and not to use coconut oil its sounds crazy?
    Anyways going to that place didn’t work out for me ��

  • Thanks so much for doing this video. There are so many helpful tips! It is helpful for me to consider how I have to eat differently than my husband and teenage son, I think I have been having too much tofu because my son just likes a couple types of beans. Also, thanks to Tom for telling about his experience with eliminating caffeine. I get terrible withdrawal headaches too. I am down to two cups of green tea a day, but I will keep working to eliminate those.:)

  • Gatorade saved my life when I was between live and death in a hospital and couldn’t eat it was recommended of the nurses and doctors & Build up. But you are right dont drink it on daily basis �� Ty ��♥️

  • Dear Tami and Tom… you both are such delightful people and I find it very easy to stick with your youtube contributions. I am finding your programs very motivating with great insights. Thank you for taking the time to help us out. My Holland Mill Bowl will arrive on Friday and I am looking forward to enjoying chopped salads. So far I have been using my food processor with very good speedy results. Good, better and best choices is a great way to think about the way I choose my food. Also, I have taken your advice and prepped a bunch of chopped veggies in the fridge and I am now getting the hang of loving my salads. I purchased the vinegars you suggested. That flavor is also a learning curve for me. I’ve been WFPB for over three years now and I have had so many positive results. Anyway thank YOU!

  • I decided to rest fasting for 5 days�� I started today, I want to relax(mind, body & my soul) okay I will do my best to move often��bec I feel guilty of what u said I workout for 1-2hrs after that I spend my time in my sofa��

  • can someone tell me how to structure my own curriculum for my own courses and program like college lvl curriculum fro my self education at home

  • Thank y’all so much for these videos. I always learn something new or see something from a new perspective. Keep up the great work!

  • Missed the part about Tom guitting caffeinethe video cut out! Can you fill me in with the main points? Thanks so muchyou guys are so wonderful!

  • 1. Get rid of liquid calories (soda, juice, alcohol). 2. Set a goal of getting 10000 steps everyday. 3. Learn to read labels. 4. Practice self-care. 5. Change your environment (purge foods that don’t help you with your weight loss goals)

  • 5 EASY TIPS TO LOSE WEIGHT and keep it off!
    ➡ FREE DOWNLOAD: Get the Lean Body Blueprint here: https://www.newbiefitnessacademy.com/blueprint/

  • Can you explain plant milks please you said not to use coconut milk but I thought the nut milks would be high in fats thanks love your show xx

  • Great video, great tips, I swear you’re knowledgeable is astonishing!! Do you think you could make a video on the best way to schedule “cheat”/Treat meals?

  • Coffee info is helpful. My husband is just jumping on board with plant based. Loves his coffee. This info was very helpful to know and to go slow. Also you don’t get deep sleep. Thanks and safe travels.

  • Love your videos! I look forward to it each week and don’t miss any of your postings. Thank you for all you are doing to give back to the community. I wish I was able to see you this weekend. I am not able to attend this year.

  • so after watching your videos, i’ve been trying to change my lifestyle and i was wondering if i was on the right path. i wake up early in the morning and take a morning walk, then after i do cardio, abs and thigh slimming workouts because i’m trying to lose weight. i’m trying to eat low carbs food but it’s pretty difficult cause i just eat what my parents make. please tell me if i’m on the right path and if you have any tips for me please let me know! thanks

  • Oh wow that is so true. I found that when I ate lots of breads and rolls, my weight went up. I’d cut the bread out of my diet, my weight went back down. Bread will definitely stall progress.

  • Yey! Promoting and practicing SELF-CARE is the BEST part for me.
    Especially during this pandemic, during the community quarantine, we indulge ourselves in eating whatever we want thinking that it’s our way of taking care of ourselves and managing the stressful situations surrounding us.
    But it’s not, self-care goes beyond thinking of what’s good for our body, not just with what we wanted to eat or do (like lying on the couch or bed the whole day as a form of rest). Sometimes we find it very difficult to first give self-care thinking that it’s selfishness but IT IS NOT SELFISHNESS. That’s why we really need to remind ourselves and other people as well to practice self-care because it’s not easy but once we embrace it, just like IF, everything will follow: healthier self, healthier relationships, healthier mindset, productive individual in the community and so on…. We’ll be the best version of ourselves.. �� �� �� ��
    Thanks for this Carlo! ������

  • Thanks for this! Makes me think about how often habits aren’t created not because of the person (their lack of willpower, discipline, etc.), but rather the way habits are set up (maybe it wasn’t a tiny habit to start with, chose going to the gym first vs. practicing the consistency muscle with doing pushups, etc.). That give a lot of hope:)

  • There are definately levels, and most people dont realize it. People who say they can not lose weight just most likely have never “completed a level”, and give up too soon.

    I once read that beer is basicly liquid bread.

  • Hi Scott, really nice idea of minimal goals and don’t break the chain habits.
    I was wondering what the learning Chinese app you mentioned was?

  • I like everything u say almost always & that includes this video but I take exception with this whole “take a day off for yourself” comment. Maybe it’s different in Canada but here, the 40 million people in my state are still mostly on lock-down. In California there are basically no gyms. I don’t have church ⛪ which I desperately miss. My “work” has been deemed “Non-essential” since March with no end in sight. Bcuz it’s so hot here (& in most of the non-coastal cities which despite what they show in movies, is actually MOST of my state) I can’t really exercise or even go on a decent walk outside around my neighborhood. I and most people I know would give anything to NOT have a day off. From work, school, church, anything that gives one a sense of purpose. I do agree with all of that sedentary lifestyle should be avoided stuff u say here. It’s just that right now IT’S ALMOST IMPOSSIBLE TO AVOID DOING IT. And I feel like “just relax” or “we live in such a ‘busy busy go-go so fast’ kinda society” or “take a day or two off for yourself” are all already such stale bromides that I might have been tempted to once roll my eyes at, but now they are insufferable. If it weren’t for fasting I would probably now resemble Jabba the Hutt! So at least I have that & I am grateful for all of your invaluable tips on how to do that properly. I have been fasting for longer periods to make up for the lack of activity or gym exercise and also to combat a lot more garbage food that’s been sneaking into my diet since binge watching Netflix is now my main “activity”. Lol I know it’s not your fault but maybe refrain from telling people to take it easy until things return to a time where we ALL have the option of a busy life to quit. ��
    All said with love, of course!

  • Sciatic nerve help from Bob and Brad fabulous physical therapists: https://www.youtube.com/user/physicaltherapyvideo/search?query=sciatica+nerve

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