One of the realizations I have come to on the basis of my various diet experiments has been that even though there are always mysteries and the perfect diet may be challenging to pinpoint for each person - the biggest obstacle to becoming healthier is bad habits. There were certain foods that I knew were bad for me but I kept returning to after my strict diets to 'treat myself'. So eventually you weigh the pros and cons and decide that you have already gotten many benefits from the diet and now it's time to take a break and enjoy your life. This book is an eye-opener because it teaches you to map a route to success by identifying and replacing those very bad habits first. Habits are ingrained into our subconscious minds and tied with very complex and deep feelings of joy, satisfaction, identity, fears, comfort, etc.
Habits are the reason why it is impossible to overhaul your life and with sheer willpower become a new person overnight. Below is a brief summary of some key points of realization from Benjamin Chapin's book: The Power of Habit. When making changes to your habits: Small steps with the end-result in mind proves successful while a large burst falls flat. When exercising, keep your heart rate between 50-85% of the maximum recommended exercise rate to gain the most benefit. Healthy snack example: bread, peanut butter, apple or banana slices, cinnamon > toast in the oven.
Focus on small achievements every day towards a goal and be happy of your achievements every day.


Shed away so-called 'absolute truths', such as: 'I love to impulse shop' or 'I am an evening person'. According to different reports, to form a habit usually takes about 30 or 40 days, although it may depend on the person. Take pen and paper, list the habits you want to achieve, and then map out one of them, and how to get there day by day. Waking up at 4am was a very exciting idea for me, maybe because it seems like a very difficult challenge and I seem to like challenging myself (with not always very good results so far but the new approach outlined in this book should help). To be safe, please consult your health-care provider before attempting self-treatment for health issues.
Ulla Tervo is the Editor of Cheap Health Revolution, covering natural remedies and health solutions.
I realized too that it is not a willpower problem - as I could have forced myself to stay away from those foods.
You will get better results while enjoying your life and being excited about small challenges every day, together with steady progress towards your amazing, life-changing goals. They are formed by a whole lifetime or many months and years of repeatedly doing the same things over and over again. I have only picked some of the suggestions I found most interesting in the above book for this summary but much more has been written about habits in this book and in many others.
It was an important realization for me that to improve your chances of forming a new habit it is best to do the same thing everyday at the same time!


I have recently started thinking that if you are not naturally tired and ready for bed by 9pm-10pm, you either woke up too late or you are taking too many stimulants or energising supplements. They have become automatic and your body and mind rely on habits to function - they resist change. Aim for the lower end of your target heart rate in the beginning when starting a new exercise habit. And the same with walking, writing, Kung Fu, flying a plane, snowboarding, tight-rope walking, using computer software, sailing a boat, etc. If you force yourself on a strict diet for a month, two or three, like I did, you gain certain benefits but you may also spend all your day thinking about what you can eat, preparing foods, shopping, trying to juggle social events so that you can still stick to your eating plan, etc.
The habits that become easiest and most enjoyable are those that are repeated daily, or very often. Choose an exciting goal you want to achieve now and map out the route to how to get there, in small steps.



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10.12.2014 at 16:33:37

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