When it comes to weight loss, I have to stand on the shoulders of the experts.
While I feel I am an expert on controlling habits, I do not have a M.D. or Ph.D next to my name, nor have I spent the last 15 years as a personal trainer. I feel like I know “a lot” from reading dozens of books on the topic, and staying reasonably fit personally, but I do not claim to be an expert on this area.
However, over-eating and poor food choices ARE habits and they can be modified. In that I do feel I have some expertise.
The weight loss and healthy living books below are all either scientific looks at the problems of weight control written for laymen or books written by people who do have a high degree of expertise or knowledge. They are NOT fad diet books, like “South Beach” “Grapefruit,” “Atkins” or other diets. They all promote the sensible ideas of controlling what you consume, not limiting calorie intakes to some crazy low level.
They are more about making a change for life… rather than jumping on the bandwagon of the latest trend in diet.
In other words, they are the perfect books to read if you are making a positive habit change in the area of weight loss/ healthy living.
Top Weight-Loss and Healthy Living books:
1. Foodist by Darya Pino Rose
Takeaways:
- Focus on eating real, whole foods rather than processed products, as they are more satisfying and nutritious.
- Foodist: Using Real Food and Real Science to Lose Weight Without Dieting delves into practicing mindful eating to become more in tune with your body's hunger and fullness cues, leading to better portion control.
- Incorporate regular physical activity into your routine to support overall health and weight management.
- Emphasize the importance of building sustainable habits rather than following short-term, restrictive diets.
- Cultivate a positive relationship with food by enjoying meals with friends and family and savoring the experience of eating.
2. Eat, Drink, and Be Gorgeous by Esther Blum
Takeaways:
- Prioritize balanced nutrition by including a variety of whole foods in your diet to support overall health and well-being.
- Be mindful of portion sizes and practice moderation when enjoying indulgent foods and drinks to maintain a healthy lifestyle.
- Eat, Drink, and Be Gorgeous: A Nutritionist's Guide to Living Well While Living It Up incorporates regular physical activity into your routine to enhance energy levels and promote a positive body image.
- Emphasize the importance of adequate hydration and its impact on overall health, including skin appearance and digestion.
- Recognize the significance of self-care and stress management in achieving and maintaining a healthy and vibrant lifestyle.
3. The Paleo Manifesto by John Durant
Takeaways:
- The Paleo Manifesto: Ancient Wisdom for Lifelong Health explores the principles of the Paleo lifestyle, which advocates for consuming whole, unprocessed foods that our ancestors would have eaten.
- Understand the importance of physical activity and mimicking natural movement patterns for overall health and well-being.
- Emphasize the significance of quality sleep, stress management, and exposure to natural light for optimal health.
- Consider the potential benefits of incorporating intermittent fasting and aligning eating patterns with natural circadian rhythms.
- Reflect on the connection between human evolution and modern health challenges to make informed choices about diet and lifestyle.
4. The 4-Hour Body by Tim Ferris
Takeaways:
- The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman explores unconventional methods for achieving rapid fat loss and improving body composition, such as the Slow Carb Diet and strategic cheat days.
- Consider the concept of “minimum effective dose” in fitness and nutrition, focusing on efficient and effective strategies for achieving desired outcomes.
- Delve into the author's experimentation with various biohacks and self-experiments to optimize physical performance and overall well-being.
- Discover unconventional approaches to enhancing sexual performance and exploring human potential in different areas of life.
- Gain insights into the author's personal journey and experiences, offering a blend of scientific research and practical advice for readers to consider.
5. Good Calories, Bad Calories by Gary Taubes
Takeaways:
- Good Calories, Bad Calories: Challenging the conventional wisdom on diet, weight control, and disease challenges the conventional wisdom on diet and weight control by examining the impact of different types of calories on health and well-being.
- Explore the historical and scientific evidence regarding the effects of carbohydrates, fats, and proteins on weight gain, obesity, and chronic diseases.
- Critically assess the role of insulin and its impact on metabolism, weight regulation, and the development of chronic health conditions.
- Consider the potential influence of dietary factors on conditions such as heart disease, diabetes, and obesity, challenging prevailing nutritional paradigms.
- Delve into the complex relationship between diet, nutrition, and chronic diseases, and consider alternative perspectives on the role of macronutrients in health outcomes.
6. Wheat Belly by William Davis, M.D
Takeaways:
- Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back To Health explores the potential health implications of consuming modern wheat and its impact on weight management and overall well-being.
- Examine the role of wheat in contributing to various health conditions, including obesity, diabetes, and inflammation, and consider the potential benefits of reducing or eliminating wheat from the diet.
- Gain insights into the author's perspective on the evolution of wheat and its potential effects on human health, challenging traditional dietary recommendations.
- Consider the potential impact of reducing wheat consumption on digestive health, energy levels, and overall vitality.
- Delve into practical strategies for adopting a wheat-free lifestyle and making informed choices about food options to support optimal health and well-being.
7. Fat Chance by Robert H. Lustig M.D.
Takeaways:
- Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease examines the detrimental effects of sugar and processed foods on health, particularly in relation to obesity and chronic diseases.
- Gain insights into the role of fructose in driving metabolic dysfunction and the development of various health conditions, challenging prevailing dietary norms.
- Consider the impact of the modern food environment on the prevalence of obesity and related health issues, emphasizing the need for systemic change.
- Explore the potential benefits of reducing sugar and processed food consumption for improving overall health and well-being.
- Delve into the author's perspective on the complex interplay between dietary factors, metabolic health, and chronic disease risk, offering a critical analysis of contemporary nutritional practices.
8. Mindless Eating: Why We Eat More Than We Think by Brian Wansink Ph.d.
Takeaways:
- Mindless Eating: Why We Eat More Than We Think explores the unconscious factors that influence eating behaviors, such as portion size, food accessibility, and environmental cues.
- Understand the impact of social and environmental influences on eating habits, including the “mindless margin” that leads to overconsumption.
- Discover practical strategies for making mindful eating choices, such as controlling portion sizes, managing food environments, and being more attentive during meals.
- Gain insights into the psychological and behavioral aspects of eating, including the influence of advertising, packaging, and social norms on food consumption.
- Consider the implications of the author's research on mindless eating for individuals, families, and society, and the potential for positive behavior change.
9. Volumetrics by Barbara Rolls Ph.D
Takeaways:
- Understand the concept of “volumetrics” and its focus on consuming foods that are high in volume but low in calories to promote satiety and weight management.
- Learn about the importance of incorporating nutrient-dense, high-volume foods such as fruits, vegetables, and lean proteins into the diet to feel full and satisfied.
- Volumetrics: Feel Full on Fewer Calories explores practical strategies for reducing energy density in meals, such as increasing water content in dishes and emphasizing portion control.
- Gain insights into the science behind satiety and how it relates to food choices, meal planning, and overall dietary patterns.
- Consider the potential benefits of adopting a volumetrics-based approach to eating for long-term weight management and overall health.
10. The Spectrum by Ornish Dean M.D.
Takeaways:
- The Spectrum: How to Customize a Way of Eating and Living Just Right for You and Your Family explores the concept of personalizing nutrition and lifestyle choices to create a sustainable and balanced approach to health and well-being for individuals and families.
- Understand the spectrum of dietary and lifestyle choices, ranging from predominantly plant-based to including small amounts of animal products, and their potential impact on health.
- Gain insights into the role of stress management, physical activity, and social support in achieving overall well-being and longevity.
- Delve into practical strategies for customizing dietary and lifestyle choices based on individual preferences, cultural backgrounds, and health goals.
- Consider the potential benefits of adopting a personalized approach to eating and living, emphasizing the interconnectedness of nutrition, physical activity, and emotional well-being.
11. The Omnivore's Dilemma by Michael Pollan
Takeaways:
- The Omnivore's Dilemma: A Natural History of Four Meals explores the complexities of the modern food system and its impact on the quality, safety, and sustainability of the food we consume.
- Understand the implications of different food chains, such as industrial, organic, and foraged, on the environment, animal welfare, and human health.
- Delve into the cultural, ethical, and environmental considerations surrounding food production, consumption, and the implications for personal and planetary well-being.
- Gain insights into the interconnectedness of food, agriculture, and ecological systems, and the potential consequences of our food choices on the wider environment.
- Consider the broader implications of our food choices and the potential for creating a more sustainable, ethical, and healthful food system for future generations.
12. Why We Get Fat by Gary Taubes
Takeaways:
- Why We Get Fat: And What to Do About It challenges the conventional wisdom on weight gain and obesity, emphasizing the role of carbohydrates and insulin in driving fat accumulation.
- Explore the potential metabolic impact of different macronutrients, particularly carbohydrates, on body weight and overall health.
- Delve into the author's perspective on the hormonal and metabolic factors that contribute to fat storage and weight gain, challenging prevailing dietary recommendations.
- Gain insights into the potential benefits of reducing carbohydrate consumption and adopting a low-carb, high-fat approach to weight management and metabolic health.
- Consider the broader implications of the author's research on the relationship between diet, metabolism, and obesity, offering an alternative perspective on addressing weight-related issues.
13. Mini Habits for Weight Loss by Stephen Guise
Takeaways:
- Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering embraces the concept of mini habits, which involves making small, manageable changes to daily routines to achieve lasting weight loss and lifestyle improvements.
- Explore the idea of setting minimum daily goals that are easily achievable, leading to gradual but sustainable progress in weight management and overall health.
- Understand the psychological and behavioral aspects of habit formation and how they can be leveraged to create lasting changes in eating and exercise habits.
- Gain insights into practical strategies for overcoming resistance to change and building a positive mindset towards weight loss and healthy living.
- Consider the potential for long-term success in weight management by focusing on small, consistent actions and embracing a compassionate approach to self-improvement.
14. The Obesity Code by Dr. Jason Fung
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Takeaways:
- The Obesity Code: Unlocking the Secrets of Weight Loss encourages readers to challenge the traditional understanding of obesity by examining the role of insulin resistance and hormonal regulation in weight gain and loss.
- Explore the impact of modern dietary patterns, particularly the consumption of processed foods and high sugar content, on insulin levels and obesity.
- Delve into the concept of intermittent fasting as a potential strategy for addressing insulin resistance and promoting weight loss.
- Understand the importance of individualized approaches to weight management, considering factors such as metabolic health and hormonal balance.
- Gain insights into the potential benefits of addressing insulin resistance through dietary changes and intermittent fasting for long-term weight management and overall health.
15. The Plant Paradox by Steven R. Gundry, MD
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Takeaways:
- Challenge the conventional wisdom on healthy eating by examining the potential adverse effects of certain plant-based foods on gut health and overall well-being.
- The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain explores the concept of lectins and their impact on the body, including their potential role in promoting inflammation and contributing to various health conditions.
- Delve into practical strategies for reducing lectin consumption and promoting gut health, such as emphasizing certain cooking methods and food preparation techniques.
- Understand the potential implications of lectin sensitivity and its impact on digestive health, immune function, and overall vitality.
- Gain insights into the author's perspective on the role of diet in promoting gut health and long-term well-being, offering an alternative approach to dietary choices and their potential impact on health outcomes.
16. How to Lose Weight for the Last Time by Katrina Ubell, MD
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Takeaways:
- Understand the psychological and emotional aspects of weight loss, including the role of mindset, self-awareness, and self-compassion in achieving lasting results.
- Delve into practical strategies for addressing emotional eating, developing a healthy relationship with food, and managing stress and other triggers that contribute to overeating.
- How to Lose Weight for the Last Time: Brain-Based Solutions for Permanent Weight Loss explores the concept of mindful eating and its potential impact on promoting awareness, satisfaction, and moderation in food consumption.
- Gain insights into the importance of creating sustainable lifestyle changes, including habits related to nutrition, physical activity, and self-care, for long-term weight management.
- Consider the potential for personal growth and transformation through the process of achieving and maintaining weight loss, emphasizing holistic well-being and self-discovery.
17. Chasing Cupcakes by Elizabeth Benton
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Takeaways:
- Embrace the concept of radical personal responsibility, empowering individuals to take ownership of their choices and pursue meaningful change in their lives.
- Explore the role of mindset and self-awareness in overcoming self-sabotage and developing a positive relationship with food, body, and self-image.
- Chasing Cupcakes: How One Broke, Fat Girl Transformed Her Life (and How You Can, Too) delves into practical strategies for cultivating resilience, self-compassion, and a growth-oriented mindset to support long-term weight loss and personal transformation.
- Understand the potential impact of emotional eating, self-limiting beliefs, and fear of failure on weight management, and gain insights into overcoming these challenges.
- Consider the broader implications of the author's approach to weight loss and personal development, emphasizing the interconnectedness of physical, emotional, and mental well-being.
Are there books missing from this list? Are there books that shouldn't be here? Do you find this list useful? Do you have any favorites? Make sure to let me know in the comments on the the main page of the 175+ Best Habit Books List
And if you want more resources about healthy living, be sure to check out these blog posts:
- Mini-Habits for Weight Loss Book Review
- 11 Best Protein Bars for Weight Loss & Health
- 65 Weight Loss Motivation Quotes to Burn That Fat!
