Top 5 Books to Start Reading for Habit Change: Weight Loss Edition

The Dietitian & The Trainer is a participant in the Amazon Influencer Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to This policy helps support the operation of our blog and keeps access to all our content free for our subscribers and the public at no extra cost to you. Please be assured it is always our intention to remain objective, impartial and biased.

Habits, those unassuming daily routines, hold an immense power over our lives. They can either propel us toward success or tether us to stagnation. This truth is never more evident than when we consider the profound connection between habits and the pursuit of a healthier life. Today, we’ll dive deep into the importance of habits, their significant impact on health, and explore a selection of the best books to start reading habits that can lead to a happier, more fulfilling life. Oh, and BONUS, you’ll get 15 weight loss habits that are SURE to get you out of your plateau.

The Role of Habits in Building a Healthier Life

Habits are the invisible architects of our existence. They are the actions you repeat automatically, often without conscious thought. When it comes to leading a healthier life, habits can be your staunchest allies or your most formidable foes. Picture effortlessly choosing nourishing foods, embracing a regular exercise routine, and managing stress with ease. These are the fruits of well-constructed, positive habits.


Conversely, unhealthy habits like mindless snacking, sedentary behavior, and procrastination can be the stumbling blocks on your path to health and well-being. Understanding how habits function and how to cultivate beneficial ones is pivotal in the quest for a healthier life.

Acknowledging the Weight Loss Struggle & Habit Formation Timeline

We must also acknowledge that the journey to a healthier life is NOT without its challenges. Weight loss can be an arduous path, filled with moments of self-doubt and the temptation to revert to old, comfortable habits. These moments are not signs of failure but rather opportunities for growth. It’s essential to remember that setbacks are a natural part of the process, and they do not erase the progress you’ve made.


Furthermore, it’s important to understand that creating lasting habits is a gradual process. While there’s no universal timeline for habit formation, research suggests that it often takes an average of 66 days for a behavior to become automatic. However, this can vary significantly depending on the individual and the complexity of the habit. It’s essential to remain patient and persistent on your journey. Embrace the setbacks, celebrate the victories, and trust that each day of effort brings you closer to the healthier life you envision.

The Top 5 Books to Start Reading for Habit Change

Charles Duhigg delves into the science of habit formation, bringing to light the neurological processes that underpin our routines. He introduces the habit loop—cue, routine, reward—and shows us how to leverage this knowledge to create lasting change in our lives.

James Clear’s “Atomic Habits” is a masterpiece in habit-building literature. Clear emphasizes the transformative potential of small, consistent changes, offering practical advice on how to make these changes stick. He introduces the concept of “habit stacking,” a method that supercharges your habit formation efforts.

 Dr. BJ Fogg presents an approachable and practical guide to habit formation. He advocates for starting with “tiny habits” that are easy to integrate into your daily life, gradually building the foundation for larger, more impactful changes.

Gretchen Rubin explores the psychology of habit formation, shedding light on the diverse habit tendencies of different personality types. By helping readers identify their tendencies, she empowers them to tailor their habit-building strategies for maximum effectiveness.

While not solely focused on habits, Covey’s seminal work provides a holistic framework for personal and professional effectiveness. The seven habits he outlines are foundational for leading a purpose-driven life.

Speaking of habit change.. we have the SOLUTION for you!

Monitor your progress with your habit changes with our monthly accountability tracker The Momentum Monitor.

Proven to break through weight loss plateaus & get that scale moving!

15 Game Changing Weight Loss Habits

1. Regular Physical Activity

Incorporating exercise into your routine helps burn calories, build muscle, and boost metabolism, contributing to weight loss.


2. Balanced Eating

Eating a variety of nutrient-dense foods in appropriate portions ensures you get essential nutrients and helps control calorie intake.


3. Mindful Eating

Paying attention to hunger and fullness cues, as well as savoring the taste of food, can prevent overeating and promote healthier choices.


4. Hydration

Staying well-hydrated can reduce feelings of hunger and support the body’s metabolic processes.


5. Protein Intake

Including protein-rich foods in your meals helps you feel full and satisfied, reducing the likelihood of excessive snacking.


6. Fiber-Rich Foods

High-fiber foods like fruits, vegetables, and whole grains promote satiety and regulate blood sugar levels, aiding in weight control.


7. Meal Planning

Planning meals in advance allows for healthier choices and reduces the likelihood of impulsive, less nutritious options.


8. Portion Control

Being mindful of portion sizes prevents overconsumption of calories, even when eating healthy foods.


9. Sleep Quality

Getting adequate, restful sleep supports hormonal balance and reduces cravings for unhealthy foods.


10. Stress Management

Stress can lead to emotional eating; adopting stress reduction techniques like meditation or yoga can help you make better food choices.


11. Regular Meal Timing

Consistency in meal timing can help regulate appetite and prevent overeating by avoiding extended periods without food.


12. Food Journaling

Keeping a food journal helps raise awareness of eating habits, making it easier to identify areas for improvement and track progress.


13. Healthy Snacking

Opt for nutrient-dense snacks like fresh fruits, yogurt, or nuts to satisfy cravings and prevent excessive consumption of calorie-dense snacks.


14. Social Support

Engaging with a supportive community or having an accountability partner can provide encouragement, motivation, and guidance on your weight loss journey.


15. Limiting Liquid Calories

Reducing or eliminating sugary beverages and excessive alcohol consumption can significantly cut down on empty calories, supporting weight loss efforts.

Unlocking the Power of Habit Change

Each of these habits contributes to a sustainable approach to weight loss by addressing various aspects of your daily routine and lifestyle. Remember that making small, gradual changes that you ENJOY is key to long-term success in achieving and maintaining a healthy weight.


Remember that successful weight loss often involves a combination of these habits, and what works best for one person may differ from another. It’s essential to find a balance that suits your lifestyle and preferences while aiming for sustainable, long-term change.


It’s important to recognize that habits are the foundation upon which you build your life. The connection between habits and a healthier life is indisputable. By reading the best books to start reading habits, you embark on a journey of transformation, self-discovery, and self-mastery.


The power to shape your life, to unlock the door to health and happiness, lies within your grasp. Each book you read, each habit you nurture, brings you closer to your goals. So, seize the opportunity today. Start reading habits, create the life you desire, and savor the rewards of a healthier, more fulfilling existence. Your future is being written, one page at a time.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top