The Fat Loss Habit – Book Introduction

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Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger. The program uses high impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program like the change techniques, have all been proven effective and are all backed by research and scientific studies.

This book is full of change strategies and provides a blueprint for how they can be applied to transforming your body. These strategies can also be used to transform your relationships, build your career, and improve your life. You will learn the importance of creating a sense of urgency around your goal, tweaking your environment to foster new habits, finding bright spots, and generating short term wins to help you sustain momentum. Motivation is fleeting, that is why you will learn techniques to keep you stoked. You will learn how to apply solution based therapy’s miracle question to subdue personal struggles. You will learn how Starbucks teaches willpower to their baristas to produce a first-class customer experience. You will learn about action triggers, and how they are the key to adopting instant habits. You will learn how to use your smart phone to lose body fat, improve your workouts, and create new habits.

You will learn how group norms help US soldiers returning from Vietnam, overcome heroin addiction. You will learn what is often perceived as a “people problem”, is often a “situation problem. It is much easier to change one’s environment, than one’s attitude and behaviors. You will learn about internal struggles between your logical brain and your emotional brain, and how you can leverage their respective strengths to achieve your goals, instead of sabotaging them. You will learn to break the habit of procrastination by applying the 5 second rule. You will learn that measuring an activity, automatically modifies your behavior because of the increased attention it is receiving.

You will learn why you should prioritize strength training while on a weight loss program. Learn how to properly design strength training program, that can burn more calories than traditional cardio. Learn how to build strength and muscle based on science, not bro-science. Learn when and how to incorporate cardio sessions into your routine to get leaner, stronger, and fitter. Learn to prevent normal loss of muscle that occurs during most fat loss programs, which results in early plateau and gaining back the weight lost, and in some cases a few extra pounds. Learn three methods to keep the weight off and reset your body’s set point body weight. No foods or alcohol are off limits. This is not an extreme 12-week quick fix program. Those programs do not often work because they are not sustainable. This program is designed to fit in to your personal lifestyle.

There is a lot of inspiration in the pages of this book. In many cases, real life examples are used to illustrate the effectiveness of the strategies being taught. You will learn how an unwelcome American advisor, with meager resources, and a limited timeframe to achieve significant results, was able to solve the problem of childhood malnutrition for millions of Vietnamese children. You will be surprised to learn that solution to complex problems, are often simple if you observe the patterns surrounding them. For example, a US Military Army Officer, in Kufa, Iraq; noticed that preceding violent riots, protesters would gather at dusk and shortly thereafter food trucks would fill the plaza. After requesting the food trucks not enter the plaza at dusk, the number of riots dramatically dropped.

Most people would agree with the statement that we are the result of the thousands of decisions we have made during the course of our lives. If you are overweight, it is a result of the many decisions you make daily; particularly eating and drinking choices. Your daily habits are what make you who you are. Confucius said that “men’s natures are alike; it is their habits that carry them far apart”

What if I told you that most of our daily decisions are made automatically? The area of our brain responsible for cognitive thought fatigues quickly, and can become overwhelmed if it is force to make too many decisions. This condition is called “decision fatigue.” Many business leaders suggest that you tackle complex problems and make difficult decisions early in the day, when your energy is at its highest, and reserve less complex tasks for the afternoon. Albert Einstein and Steve Jobs were said to have simplified their lives by having their closets full of identical outfits, to avoid having to decide what to wear each day. President Obama said, “You will see I wear only gray or blue suits… I am trying to pare down decisions. I do not want to make decisions about what I am eating or wearing. Because I have too many other (important) decisions to make.”

The basal ganglia, sometimes called our primitive brain or reptilian brain, was once thought to only help control movement; but is now thought to play an important role in how we learn, process emotions, make decisions, and adopt habits. It is the part of our brain that takes over when you are performing repetitive daily activities. This primitive brain, frees our conscious mind from having to make countless decisions we face each day. Many of these decisions are inconsequential. Decisions like which pant leg to put on first, or putting Splenda in your coffee mug before creamer. It is a huge advantage to delegate these task to the basal ganglia, so the conscious brain can focus on more important decisions. Have you ever gotten into your car and drove towards your work instead of driving to your doctor’s office, even though your conscious mind knew you had a doctor’s appointment? That is because your conscious mind was not in the driver’s seat. It was your primitive brain directing action out of habit. What is habit? Habit is an automatic behavior.

Habits are not good or bad. We place those labels on them based on whether they are or are not in line with our goals, objectives, and in some cases, “perception of our own reality”. They are simply learned behaviors. “Bad” habits can be interrupted and replaced by “good” habits. You just need to muster up enough discipline to make the new routine stick. Fortunately, we can change our habits and do it quickly by creating action triggers. Action triggers create new habits almost instantaneously. You will learn more about that later.

Please stop believing the notion you are overweight or unfit because you lack the willpower, have a slow metabolism, your lazy, you do not have time, or any of the excuses we all make. Trust me, I was once an overweight kid. My father was never able to shed the extra pounds, try as hard as he did. He was always overweight, like his father before him, who died of a heart attack during my father’s freshman year in high school. In one of those life changing moments, I decided I was not going to be fat. No one would put that fat label on me. I committed to daily exercise, gave up all sweets, and no junk food. That was it, that was my plan. The only difference between me, my father, and his father before him, was that I decided to change. I was committed to that decision and doggedly stuck with it, day after day until I lost the weight, which led me into a life of fitness and self-awareness. Some might say, it led me to an appreciation of a healthier lifestyle without giving up on what most people were doing.

Exercising was the easiest part for me, I enjoyed exercising. My father introduced me to exercise. He let me use his Cement Weight set in our basement and let me read all his Joe Weider Muscle and Fitness magazines. I was at that age when you love spending time with your parents. He would take me with him when he would go running around the local reservoirs, or through the woods of Brookdale Park, in my hometown of Montclair, New Jersey. I enjoy the simple rhythmic nature of running, which always cleared my mind. I rode my bike everywhere and relished the feeling of exertion that came from climbing up Mount Hebron road, and the rush of going back down at high speeds. I can still remember our dark dank unfinished basement, my dungeon. It was the place where I first pushed and pulled weights, making my muscles get stronger.

Giving up desserts was the hardest part, made more difficult by my family’s love of it. We ate out often and everyone order desserts. It was hard, it was very hard to just not succumb to temptation. Holsten’s Brookdale Confectionery was the restaurant we patronized most often. It is still well known for their homemade ice-creams and chocolates. Also made famous as the diner in which the last scene of The Sopranos was filmed. It was tough not making an excuse. I had to ignore that voice that said, “Everyone else is having some, why should I not?” It was rough, but I was resolute. I was not going to be fat. I was going to strengthen my body like the heroes in my comic books. Silly, but I was only ten years old. I did not know what I was doing, but I was doing it. Moreover, I was doing it enthusiastically. Over time it became easier to say no to desserts, and eventually they stop asking me if I wanted any.

You are not doomed to be overweight. You simply need to commit. Without commitment, you will never start. The program will not work unless you work. This program is unique from any other program you may have tried in the past, because it provides practical tips and tricks that make the process of change as easy as possible. The high impact change techniques coupled the books nutrition program will transform your body. You will be surprised how quickly you will burn away fat, and achieve a leaner stronger body. GOOD LUCK!


I hope you enjoyed reading this book introduction. Best wishes and best health!

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Book Available on AMAZON [Paperback, Kindle & Audible Audiobook]

 Printed Book Cover

The book contains:

·       7 Change Strategies for Adopting a Healthy Lifestyle

·       A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol

·       20-Week Workout Log with Progress Assessments (Downloadable PDF)

·       3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off

·       A Nutrition and Training Program Based on Science, not Bro Science.




We all know what we should do. Not a huge fan of that word. It’s a weak word used by people that have developed the habit of being undisciplined. Should, try, only, and just are trap words. When someone says, “I’ll try” they are politely saying no, I am not going to do it. When we say to ourselves, “it’s just one cookie,” we are giving in to weakness and temptation. When we say, “It is only one workout,” we are obeying weakness. Eliminate these words from your vocabulary, especially your self-talk. They weaken your resolve by making the transgression seem inconsequential. They make weakness more palatable.

Every time we use these trap words we are feeding weakness. Everything matters. Everything we do shapes our character, and either feeds our discipline or our weakness. Everything we do can be categorized as disciplined or undisciplined action. We are either doing what is in line with our goals, or we are not. Eliminating these words will raise our expectations and standards. When we say, “I will eat better and log my food,” we are making a promise to ourselves. When we say, “I will work out each morning,” we are making a commitment to ourselves to do it.

When we say “I should eat less and log my food,” we aren’t committed. We are acknowledging that our values aren’t in-line with our goals. We are not making a promise to change our behavior. When we fail to do what we should do, we are a little disappointed. We get upset with ourselves when we break a promise we make to ourselves. Trap words avoid disappointment by avoiding commitment. We want to make a promise to ourselves. We want failure to be painful. Trap words lessen the pain by lowering your expectations. To improve the quality of our life, we must raise our standards.Trap words lower our standards.

Make a promise to yourself. Write it down on a piece of paper, and read it each day. When we give in to weakness, we should put it on ourselves. We must make failure painful so we will do what it takes to avoid disappointing ourselves. Our desire to do anything is driven by our desire to avoid pain and seek pleasure. If you want to change your behavior, you must make the old behavior painful. People will go to great lengths to avoid pain.

Early in his career, Arnold Schwarzenegger’s calf development lagged behind the rest of his physique, so he decided to cut off the pant legs on his training sweats. He did this so that everyone could see them. By exposing his calves, and thus himself, to painful ridicule at the gym, it helped him work harder to bring-up this lagging body part. He knew that if he couldn’t improve his calves, he would never become a champion, so he made having puny calves as painful as possible.

When I was an overweight adolescent, striving to get lean, and I was tempted to eat dessert, I developed the habit of pinching my waist. It was an unpleasant reminder of being overweight. It wasn’t pleasant, but it helped me to connect eating dessert with the pain of remaining trapped in a body I didn’t want. We must make maintaining the status quo more painful than the sacrifices that must be made to raise our standards.

The reason we fail to raise our standards in any area of our life is that we find the status quo tolerable, or at least more tolerable than doing what is required to raise our standards. Trap words like should are used to avoid the pain of disappointment. They help us to lower our expectations and standards. Trap words make weakness more tolerable.

“The secret of success is learning how to use pain and pleasure instead of having pain and pleasure use you. If you do that, you’re in control of your life. If you don’t, life controls you. People will do more to avoid pain than they will do to gain pleasure. – Tony Robbins

If we are habitually using trap words, it means that we aren’t ready to make the necessary changes to our decisions and behaviors that are required. When we use these words, we are expressing that our resolve is lacking. We are saying, our values are not in line with our goals. We are FINE with the way things are.

If we want to stop using trap words; if we want to raise our standards, we must begin by making the status quo intolerable. We must find a way to make a strong connection between our decisions and the resulting pain they cause us. We must make low expectation and standards unbearable. It isn’t complicated. It is simple, but most of us are so averse to pain that we won’t do it. Pain is a powerful tool for self-mastery. Pain can use us, or we can use it. Use pain to raise your standards.

“Change happens when the pain of staying the same is greater than the pain of change.”— Tony Robbins

If you really want to raise your standards, grab a piece of paper, make ONE promise to yourself. Choose the most impactful change you can make to raise your standards. After you have completed that, brainstorm ways of making the old behavior painful. One way is to add a layer of accountability.

Tell someone about the promise you have made to yourself. This will make breaking our commitment a little more disappointing. This added layer of accountability could be the little extra push you need. Often times we are more willing to disappoint ourselves than someone else. Telling someone about our commitment will make breaking our promise that much more painful. I recommend we use our desire to avoid pain to our advantage. Use pain to raise our standards.

Best wishes and Best Health!

Change your habits, change your life!

If you enjoyed this article, please LIKE and SHARE. Our Book is NOW Available on Amazon!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

Follow us on Facebook

Book Now Available on Amazon!

Book Introduction

Print Book Cover 09.25.2017

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit, including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Setpointto Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool, and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

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Book Now Available on Amazon!

Book Introduction