The 21 Day Tiny Habit Weight Loss Challenge. You in?
Most of the health advice on the planet is absolute crap, and it doesn’t matter whether it came from an M.D., a PhD, or some dude living in his parents’ basement.
The advice is awful because it swings the pendulum too far in one direction – remove carbs, go low fat, eat more cardboard, avoid virtually anything that tastes good.
What would happen, instead, if you had people pick just a few tiny habits, do them daily, and then commit over a long period of time?
Well that’s exactly what some of my most successful Modern Health Monk students have done.
And to make it easier, today I’m introducing a brand new, 100% free challenge – the 21 day tiny habit challenge.
Each day, we just pick one tiny habit, track it, then commit to sticking to it.
Quick heads up: as we go through this challenge, I’ll update and post each video here, so you only have to check back in one spot.
Introducing: The 21 Day Tiny Habit Challenge
Are you up for it?
If you are, comment below, and say “In!”
Day 1 Habit #1: Swap Your Carbs
Here’s tiny habit #1:
- Swap your “refined” carbs for “whole” ones – see the video for examples
- This virtually gives you a multivitamin – up to 20x the nutrients in some cases
- And if you really want to accelerate weight loss (or have a G.I. issue), try removing them entirely for the challenge
Day 2 Habit #2: Do The 30g Rule
Here’s tiny habit #2:
- Follow the “Italian Man” rule and have 30g of protein with each meal
- See the video for how much “30g” is
- Vegetarian or vegan options are totally fine, do what works best for you
Day 3 Habit #3: Figure Out Your Eating Type
Here’s tiny habit #3:
- Figure out your eating type
- Figure out your eating type weakness
- Create one little habit to offset your eating type weakness
Day 4 Habit #4: The Liquid Calorie Swap
Here’s tiny habit #4:
- Try swapping certain liquid calories, for “lesser evil” ones
- Follow the “3 step rule” instead of the “1 step”
Day 5 Habit #5: The Lazy Smoothie
Here’s tiny habit #5:
- Make the lazy morning smoothie
- Try juicing if there’s too much resistance to cooking food
- See sample recipes above
Day 6 Habit #6: The Habit Pyramid
Here’s tiny habit #6:
- Do the habit pyramid exercise
- Remember you can predict where you’ll be a year from now- no surprises, it’s about habits
- If you don’t like your trajectory, change it by using this exercise
Day 7 Habit #7: The Cheat Sheet Technique
Here’s tiny habit #7:
- Do the cheat exercise
- Come up with 3 potential emails
- Get evernote and log them there
Day 8 Habit #8: Food Trending
Here’s tiny habit #8:
- Do the food trending exercise
- Figure out your top #1 situation where you get cravings
- Come up with one tiny habit to offset that (see video for more details)
Day 9 Habit #9: The World’s Fastest Cook
Here’s tiny habit #9:
- Pick your core meals
- Set aside on your calendar, every sunday, for 30 minutes
- Prep those core meals (4 core meals) in bulk, which will account for the first 3 days of each week for the entire month
Day 10 Habit #10: Your One Thing
Here’s tiny habit #10:
- Pick one core habit you are going to commit to
- Do the nightly review to track it daily
- Comment below what that specific habit is going to be
Day 11 Habit #11: How Food Companies Hook You
Here’s tiny habit #11:
- Review the craving cycle
- Figure out the #1 source of your “addiction” (see the video to get what I mean)
- Write out 1 habit to help you fix your own craving cycle
Day 12 Habit #12: One Food to Try Avoiding To Feel Great
Here’s tiny habit #12:
- Try removing this food for 10 days to see if you feel better
- Put together a list of 2-3 things you can use to replace it
- Track your results, then determine if you want to keep going removing it
Day 13 Habit #13: The Supermarket Skim & Processed Poisons
Here’s tiny habit #13:
- Figure out your #1 source of processed foods
- Put together a list of 2-3 things you can use to replace the processed junk (new brands, or entire food groups)
- Do the supermarket skim technique
Day 14 Habit #14: The Ipad Portion Control Technique
Here’s tiny habit #14:
- Follow the ipad technique for portioning out your proteins, carbs and fats
- Use an “iPhone” worth of protein (veggie sources are fine, too)
- Use 1/2 for plants
- Use one handful, or the “speckled” colors above for your carbs
Day 15 Habit #15: The Habit Event Principle To Get Habits to Stick
Here’s tiny habit #15:
- Always link your habits to events (like a meal for example)
- Don’t link habits to random times of the day
- Pick a sample habit you are working on, and link it to one of the following: waking up, going to sleep, breakfast or dinner
Day 16 Habit #16: The Cheat Sheet Meal 3 x 3 Technique
Here’s tiny habit #16:
- Let yourself cheat, but cheat “smart”
- Pick three of your favorite restaurants, and pick three meals at each restaurant you know are relatively healthy (this is your 3 x 3)
- Put these into an evernote document so that you are never confused about what to eat (if you are eating out or “cheating”)
Day 17 Habit #17: The Insane Calorie Experiment (What; Not How Much)
Here’s tiny habit #17:
- Go watch the food experiment I did at home
- Focus on the “what; not how much” principle
- Start picking one of your meals throughout the day and begin executing on this
Day 18 Habit #18: The Happiness Diet
Here’s tiny habit #18:
- Your diet can potentially help you get happier
- We talked a couple dietary habits that differ in the happiest vs. depressed people
- We went into detail on some nutrient + micronutrient deficiencies present in unhappy people
- Add in one of the “happiness” food groups we talked about here
Day 19 Habit #19: The 4PC Fitness Workout
Here’s tiny habit #19:
- I introduced you to the concept of “normal” workouts versus 4PC workouts
- Follow this demo 4-part cycle, 20 minutes, 3x a week
Day 20 Habit #20: The Power of 1% Better
Here’s tiny habit #20:
- We talk about the concept of just getting 1% better, rather than investing massive effort and discipline
- I showed you the “1% better exercise” to figure out how you could actually apply that
- Your action step: write out your 1% better habits, compared to not only the people around you, but also to yourself
Day 21 Habit #21: You Are Awesome – Don’t Quit
Here’s tiny habit #21:
- Anyone who has ever done anything great before has failed, often many times
- Just don’t quit.
The Winners Announcement
Have You Read My New Book Yet?
Read more about this in my book Master The Day. You’ll learn the nine daily success habits I learned interviewing people that lost 100+ pounds and kept it off in a healthy way – by changing their habits. Plus, you’ll get a free $100 video course if you show me your receipt.
I am up for this.
Count me IN!
Awesome 🙂 Keep you updated!
I’m in 🙂
Your book is on the way soon, too! 🙂
Im all in. Reading your book now. This is perfect timing. This time there is such a thing. haha
Hahah, awesome to have you here Greg.
Definitely keen to commit to 21 days. Count me IN!
I read and reviewed your book – It was fabulous!
Thank you Kathi! I really appreciate it 🙂
Ready to learn your secrets mate
I’m in !
I am in- And I have your book!
Awesome 🙂 Keep ya posted!
March 8, 2016
RE: The ’21-Day-Tiny-Habit’ Challenge
Count me IN!
Hi! I love your approach for this weight loss thing…super simple and it really makes sense! I’m done with all the media trash on this matter!
How about the weekend? I didn’t see Saturday and Sunday in the calendar…
Btw, just finished reading your book through kindle. What an eye opener!
Greetings from Mexico City!
Thank you Mariana! If you could leave a review that’d be awesome 🙂
And yes! I might take a break on the weekend, but there will be 21 days (for sure) of tiny habits. I’ll upload each video each day right here.
I am in too & thank you for this wonderful opportunity !
Hi Alex, I’m excited to learn new tricks and habits to keep me focused on my goals.
I am definitely in 😉
I’m “in” 🙂
I am in, please!
Count me in!
I’m in. Can’t wait to give it a try.
I’m in but a day late 🙁
Haha , no worries! Good to have you here Marti.
Well if everyone is in… then i’m in too 🙂
Haha, peer pressure!! 🙂
That’s right. For the second challenge ill be adding lupini beans! Yummmy! 1 cup is 26g of proteins and 4.6g of fiber among other great benefits. I love’em! Not recommended for people with peanut allergies…
I’m in! Your Amazon links aren’t working, though. I keep getting 404 errors when I try to go check out your book.
D’oh… thanks Sierra. The one at the bottom of this article?
Seems to work for me – have you tried on your phone instead and seeing what happens?
Count me in too!
Hey Alex, in the intro video you said “… Stop eating carbs, all this very very excessive extreme advice”. And for the first habit you suggest “And if you really want to accelerate weight loss (or have a G.I. issue), try removing them [carbs] entirely for the challenge”.
I think most of the people here, if not all, want to accelerate weight loss, and we all know no carbs decreases the amount of calories, so it will be faster to loose weight, but won’t removing all carbs probably lead to binge eating?
I mostly recommend this for people with any kind of gut issue, as the Specific Carbohydrate Diet is one of the things that has worked phenomenally well for me (which involves removing all major carb sources except for plants and veggies).
“I think most of the people here, if not all, want to accelerate weight loss, and we all know no carbs decreases the amount of calories, so it will be faster to loose weight, but won’t removing all carbs probably lead to binge eating?”
It depends on other factors – but generally, yes. One “middle path” idea here is to have carbs around your exercise times, or just cut them in half. So if you typically eat sandwiches with bread for each meal, it might mean having chicken and rice, and the rice being a cup or 1/2 cup, which could be less than the bread in the sandwich.
Hope that helps, and yes, sorry for the confusion!
Ok, got it, thank you for explaining!
I’m in 🙂