Health at Every Size: The Surprising Truth About Your Weight by Linda Bacon

Feb 14, 2010

Katje rated it

Holy moley... I wish I'd read this book when I was fifteen! My entire life would have been changed with this knowledge, and possibly that of several members of my family.

If you have any issues regarding your weight or self-image, or if anyone you love has those issues, do not walk but RUN to get your hands on this book.

The research presented will knock your socks off... and change your understanding of how your body works to protect and support you. The down side is that ...more

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Jul 21, 2010

JoyfulK rated it

Shelves: therapist-recommends, ideas-to-change-the-world, thought-provoking-current-issues

This very readable book is a good choice for those who are trying to figure out what to eat in today's complex food environment.

The first half summarizes, in readable language, the research that is reviewed in more detail in books like Gina Kolata's Rethinking Thin, Michael Pollan's In Defense of Food and Joan Nestle's What to Eat.

The second half of the book presents a program for paying attention to whether you're hungry and whether the food is of good quality before y...more

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Apr 05, 2010

Dora rated it

First I want to say that this book is a must-read for anyone who is overweight and has ever wished they were thinner. Even if I felt the book was flawed in a few ways, I think it's still incredibly valuable.There's a whole movement started by the book and it's a really empowering, wonderful thing.

Essentially, the point of this book is that the chips are stacked against higher-weight Americans, that our senses of hunger and satiety has been manipulated for the profit of food and...more

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Dec 31, 2009

Heidi rated it

Shelves: non-fiction, read2009

I read this after reading "Eat What You Love, Love What You Eat." It made me like that other book less, because this one covered all found in the other, but this one came first, and this one helped explain why there were parts of "Eat What You Love" that I found a little problematic.

This author, with her little study that proved that dropping the issue of weight, and concentrating on self-esteem, self-acceptance, and learning to trust the signals of the body and th...more

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Apr 10, 2011

JA added it

I'm still pondering this book.

This book contains a lot of data, which I appreciated. It is good to see a review of the solid, scientific evidence that weight is not the cause of all the ailments usually blamed on it. And I think it's incredibly helpful to understand that failing to lose weight is not a personal failure of will, but basically the way our bodies are wired to work -- I definitely would like to force some medical practitioners I've dealt with to read this, starting with t...moreI'm still pondering this book.

This book contains a lot of data, which I appreciated. It is good to see a review of the solid, scientific evidence that weight is not the cause of all the ailments usually blamed on it. And I think it's incredibly helpful to understand that failing to lose weight is not a personal failure of will, but basically the way our bodies are wired to work -- I definitely would like to force some medical practitioners I've dealt with to read this, starting with the chiropractor who tried to tell me that weight loss was a "simple mathematical formula"!

It is written for a lay audience, and to me the tone seemed a little dumbed down -- but then, it wasn't all new information to me. Also, it is a self-help book, so of course there's a certain amount of rah-rah "you can do it" tone. Plus, certain sections were irrelevant to me, since I really don't need to be convinced to like movement, or told that eating meat at every meal isn't necessary, or encouraged to eat more fiber to prevent constipation!

But the heart of the thing is what it is she's encouraging us to do overall: namely, forget about weight, get used to being basically the size you are, and be as healthy and happy as you can.

Intellectually, I think this is probably good advice for the majority of people who are fretting about their weight. On the other hand, I am still not 100% ready to accept it. For one thing, I know from experience that my knees cope better when they have less weight to carry. That's kind of hard to just give up and forget about. And if I stay the size I am now, I'll never be able to do a plow pose again.

At one point, several years ago, I had a nutrition councilor who said her observation was that most individuals had multiple set-points. I think I'm going to continue to hope I can find my way to a lower one.

But in the meantime, I do want to blame myself less, and do my best to feel good about who I am -- and to argue back with those who over-simplify and buy into the BS. To the extent this helps me with those goals, the time reading this book was well spent.

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May 05, 2010

Sunshine Jeremiah rated it

Shelves: health, social-commentary-justice

Excellent information on health as it relates to size. We are told that people who are fat are likely to die sooner and have more health problems. The problem is that all evidence is based on correlation and not causation. This book tells the truth about the science and what EVERYONE needs to know to have a healthy life- whether fat or skinny or something else entirely.

It is a good read and very affirming.

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Mar 20, 2011

Alyssa rated it

· review of another edition

This is an excellent book that explains why diets don't work and THANK GOODNESS finally shifts the blame from the dieter, to the diet. THE DIET DOESN'T WORK! Stop blaming yourself for not being able to control everything. Some things are just out of your control. Let it go. Food is to be eaten for nutrients, to nourish our bodies and provide us with the energy we need to function. SO EAT FOOD. Eat a variety, and eat SLOWLY to enjoy the food. Unprocessed foods are better for you than processed fo...more

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Mar 12, 2010

Jenny rated it

Recommends it for: Every human in North America

Shelves: nonfiction

If you have ever gone on a diet (even a "healthy eating" plan), if you have ever looked at your body and thought you were fat, if you ever have wished you were thin, if you have ever counted a calorie, you must read this book. If you're a naturally thin person who has never had to worry about food or weight, read this book!

Linda Bacon outlines all the lies we've been fed about obesity and weight loss, and she does it with impeccable science. Every time she makes a statement...more

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Nov 08, 2010

Elly rated it

· review of another edition

Recommends it for: everyone

Shelves: fat-studies

This book is a must-read for everyone who is concerned about their own weight, that of a loved one, or about the obesity epidemic. That is probably all of us. Linda Bacon knows about the science and politics of weight-loss, she has academic degrees in physiology(weight regulation), psychology (eating disorders and body image) and kinesiology (exercise metabolism). And she tells us all about it.

The book is in two parts, with an extensive appendix in this revised edition. The first part ...moreThis book is a must-read for everyone who is concerned about their own weight, that of a loved one, or about the obesity epidemic. That is probably all of us. Linda Bacon knows about the science and politics of weight-loss, she has academic degrees in physiology(weight regulation), psychology (eating disorders and body image) and kinesiology (exercise metabolism). And she tells us all about it.

The book is in two parts, with an extensive appendix in this revised edition. The first part gives us the science and politics of weight-loss, while in the second part she gives us the tools to take care of our bodies and our nutrition in a way that does work. The appendix contains letters and essays explaining HAES to different groups. All these are also available on the website for the book, for those who have the first edition.

The first part discusses what is wrong with the obsession on weight. Weight is not under our control. Yes, you can lose weight. Some people can even lose a lot of weight. But it is almost impossible to keep it off long-term, that is for a period of 5 years or longer. That period of 5 years btw is the period you have to be free of cancer to be called cured. (Linda Bacon does not say that, I did). Most research on weight loss only looks at a period of 2 years, and even at that relatively short term, most people are regaining, and they are still regaining at that time. Furthermore, fat is not the killer it is made out to be. The most alarming figure about that, the 400,000 deaths per year figure published in 2004, turned out to be very wrong. Another article published a year later gave the number of 26,000; far fewer than those caused by guns, cars or alcohol (each separately). Even the evidence that being fat causes cardiovascular disease or diabetes is flawed: there is correlation, but correlation does not mean causation. For example: the more firemen fight a fire, the higher the damage. check the figures, they fit. That does not mean that sending out fewer firemen would cause less damage, does it?

The second part gives a description of a program that does work. It increases your well-being, lowers your LDL(i.e. bad) cholesterol and blood pressure, lowers food obsession, increases activity levels. Only, it does not lower your weight. (It might, it might not). The book describes one study, I know that several other studies have given similar results. This part is written as a self-help guide, and helps you to go from a restricted way of eating to an intuitive way of eating, including tips on how to learn to recognise and love good nutrition.

The appendix gives a number of short summaries, which may be copied and distributed, and which are also available online. It also has a list of resources to help in the journey to intuitive eating.

There is an extensive list of references (437) which are mostly to scientific journals.

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Mar 05, 2011

Ana Mardoll rated it

· review of another edition

Health At Every Size / 978-1-935-61828-7

This wonderful book is a must-read for everyone interested in the truth behind weight and health. Even people familiar with Health At Every Size (HAES) concepts will find valuable information here.

In this novel, scientist Linda Bacon uses her engaging tone to present valuable research that shows that individual weight ranges are largely determined by genetics, that Americans are only slightly heavier (and some inches taller!) on average than we used to be,...moreHealth At Every Size / 978-1-935-61828-7

This wonderful book is a must-read for everyone interested in the truth behind weight and health. Even people familiar with Health At Every Size (HAES) concepts will find valuable information here.

In this novel, scientist Linda Bacon uses her engaging tone to present valuable research that shows that individual weight ranges are largely determined by genetics, that Americans are only slightly heavier (and some inches taller!) on average than we used to be, and the majority of claims of an "obesity epidemic" are overblown for political and industry reasons. Taking on both the public and the private sector, Bacon shows how government education (think the controversial "food pyramid") can and is hijacked by special interests and lobbyists, and how industry practice is legally driven to maximize profit even at the expense of customer health.

If all that sounds negative, it might surprise you to hear that "Health At Every Size" is an incredibly positive book. After showing that weight is largely out of the control of an individual, and carefully explaining why the "experts" who claim otherwise (based on industry needs rather than actual science) are wrong, Bacon then carefully explains why the most important thing a person can do for their health is to eat a variety of foods, listen carefully to their body's hunger and satisfaction signals, and - above all else, and for surprisingly sound scientific reasons! - to choose foods that they enjoy!

Going into this book, I had already been exposed to HAES philosophy online, so I wasn't sure if this book would have any new material for me, but I deeply enjoyed this book and found it to be very helpful. Bacon is clear and easy to read and understand; her concepts are outlined and the book is easy to navigate either for a single read-through, or when coming back to look for remembered snippets later. Her science is sound and her methods are well-documented, and it's encouraging to see someone so right and yet so open to being proved wrong.

In addition to HAES philosophy, there's also a good deal of useful information for "re-training" your tastebuds to enjoy more variety if the reader chooses - for example, I have never, ever liked the taste of whole wheat breads but have always felt that my body needs more fiber intake; Bacon's book was the first book I've read that provided useful, helpful information for how to adjust to a taste that, before this, I had truly hated.

I would strongly recommend this book to anyone.

~ Ana Mardoll(less)

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Sep 08, 2010

Jenn rated it

Recommends it for: Everyone

Recommended to Jenn by: Goodreads.com members

Shelves: favorites, non-fiction

I love this book so much. It discusses in accessible writing why 95% of people who diet gain all the weight back, explaining that we're biologically wired to gain weight when possible but not to lose it. The author also cites numerous studies and research that suggest weight isn't the problem it's been made out to be, and that not only can someone be fat and healthy, people who are "overweight" (by the BMI's standards) tend to live longer than people who weigh less. The author, an obes...more

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Jul 26, 2010

Lia rated it

Shelves: health, favorites

This book totally rocked my world. The author has done excellent research that really puts everything in perspective. As I read this book I felt a strong desire to LIVE in my body. Our culture encourages women to stand "at a slant" and eye their bodies with criticism, distrust, and (often) hatred. This book encourages women* to let go of all the fear and anger, the half-truths and out-right lies we've been fed about our bodies. To let go of it and LIVE.

From time to time, t...moreThis book totally rocked my world. The author has done excellent research that really puts everything in perspective. As I read this book I felt a strong desire to LIVE in my body. Our culture encourages women to stand "at a slant" and eye their bodies with criticism, distrust, and (often) hatred. This book encourages women* to let go of all the fear and anger, the half-truths and out-right lies we've been fed about our bodies. To let go of it and LIVE.

From time to time, the author starts to rant a bit, but, she always seemed to anticipate me thinking, "this is getting a little ranty" by suddenly writing and saying things like: "If you think I'm angry that corporations and government agencies have co-opted the production and distribution of food at the expense of our health and well-being, you're right. I value the sensation of hunger as a sign of the body's wisdom, not as a commercial asset to be manipulated for market share. I value food as nourishment, not as units of sale. I value our bodies as gifts of life, not as product-consumption devices." (page 116)

She always, always brings it back around to WHY she is presenting this specific research.

Toward the end, when she discusses the study she conducted (with fascinating results), she lets a little frustration show through regarding how hard it is to get funding for a study when you won't accept diet industry funding. The excerpts from the experiences of some of the women who participated in the study were very real and eye-opening.

The author's advice about how to enjoy food is helpful, though at times I felt the strong undercurrent of what I'm guessing will be her next book (about how the food industry impacts the planet). However, she tries hard to keep from preaching, and it mostly works.

Overall, I recommend this book to everyone who wants a better relationship with their body. Reading this book opened some doors for me that I didn't even know were there.

One last thing: The author comes from a fascinating standpoint. The "about" at the end of the book says that the author "earned a master's degree in psychotherapy, with a specialty in eating disorders and body image, and began work as a psychotherapist. Her career led her to a greater understanding about herself and her relationship with food and weight. With questions still unanswered, Bacon went back to school to pursue a master's degree in exercise science, specializing in metabolism. Bacon continued to broaden her eduction and went on to complete a doctoral program in physiology with a focus in nutrition and weight regulation ...."

* And men, though the focus of the book is, in many ways, on women. Also, I would say the direct audience of this book are women who chronically diet. In this sense, I am not a part of the audience, as I don't do the diet thing. Despite not being her primary audience, I found this book to be invaluable. (less)

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Nov 19, 2011

Kim rated it

Shelves: 2011, challenge-2011, health-fitness, nonfiction

If you are trying to lose weight or have ever thought you should lose weight, you need to read this book. Seriously, I want to give a copy of this book to everyone I know. The central argument is that it is perfectly possible to be healthy and fit without killing oneself to lose weight (something I've definitely suspected for years). It's anti-alarmist about weight and full of research that helps show that the media and others have blown a lot of nutritional and information about weight out of p...more

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Apr 29, 2009

Christie rated it

The Live Well Pledge: Today, I will try to feed myself when I am hungry.
Today, I will try to be attentive to how food tastes and makes me feel.
Today, I will try to choose foods that I like and that make me feel good.
Today, I will try to honor my body's signals of fulness.
Today, I will try to find an enjoyable way to move my body.
Today, I will try to look kindly at my body and to treat it with love and respect.

A mind-opening read about the dangers of die...more

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Aug 24, 2010

Veronica rated it

Recommends it for: Everyone!

Recommended to Veronica by: Fat/Size Acceptance activists

Shelves: beauty-health-and-fitness, politics-and-activism, fa, favorites

I have been wanting to read this book for ages! And I finally found a cheap copy, so I got to read it at long last. Did it live up to the hype? Yes. I really think that everyone, no matter their size, should read this book because its message should not be ignored. In fact, I'm now loaning out my copy to my boyfriend, our families, our friends... in fact, after seeing my copy and reading the back, my grandmother went out and bought her own copy!

Sometimes I did feel a little like the ...more

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Jul 29, 2009

Penny Ramirez rated it

Shelves: nonfiction

Well, this was different. I skipped around, gleaning the good parts.

Author's theory is that dieting doesn't work (duh) and that what we all really need to do is be happy within ourselves, which will lead to good health.

Vastly over-simplified from this 300+ page tome, but that's the gist of it. Accept yourself, stop eating food that you don't really want to eat (using food to satisfy other desires), embrace exercise as something that will contribute to your health, and oh ...more

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Jul 19, 2011

Tammy rated it

This book is a life changer.

Many of the concepts presented: diets don't work, we all have a set-point, not all (or even most) people who are heavy are lazy slobs who eat ice cream all day, many slim people have worse eating/exercise habits than many fat people, etc.... were concepts that I understood and believed based on my own experience. But anecdotal evidence doesn't hold much water and Ms. Bacon does not rely on it, choosing instead to cite clinical study after study after study...more

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Sep 21, 2010

Sheila rated it

Shelves: read2010

The first half of the book--a look at the current research in weight loss and the relationship between weight and health--was stellar, and will really stick with me. The second half--a program to help you treat yourself better, learn how to incorporate physical activity into your day, and change the way you deal with food--was occasionally too preachy and judgmental (hint: don't say judging people's eating habits is wrong and then judge their eating habits), and it completely dropped the ball wh...more

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Feb 19, 2010

Jennifer rated it

Shelves: nonfiction

Diets as we think of them do not work. But this book offers the best explanation as to why (it has to do with our own biological setpoints). The author uses research to point out the fallacies in our beliefs about food, and she offers some guidance in what to do to help our biology. Again, it comes down to common sense - lots of fruits, vegetables, legumes and good fats - and listening to our bodies, while truly enjoying the sensual pleasures of food. I'm still digesting some of the ideas (pun i...more

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Dec 21, 2011

Joss Arden rated it

· review of another edition

Shelves: 2011, fat, nonfiction, health

Most everyone who has ever been on a diet has a similar story: they tried, lost weight at first, and then despite them doing everything they were “supposed” to do, they ended up gaining the weight back. And so you give up and feel like you’re the one who failed. After all, the problem has got to be you, right? Wrong. In Health At Every Size: The Surprising Truth About Your Weight, Linda Bacon argues that much of what many of us are told about weight and health is actually misleading, if not outr...moreMost everyone who has ever been on a diet has a similar story: they tried, lost weight at first, and then despite them doing everything they were “supposed” to do, they ended up gaining the weight back. And so you give up and feel like you’re the one who failed. After all, the problem has got to be you, right? Wrong. In Health At Every Size: The Surprising Truth About Your Weight, Linda Bacon argues that much of what many of us are told about weight and health is actually misleading, if not outright wrong. While there may be a correlation between obesity and things like diabetes and cardiovascular disease, correlation and causation are not the same thing. Someone may be obese and diabetic, but the assertion that the fat caused diabetes conveniently overlooks other factors that may have contributed to the person’s illness. A family history of diabetes can mean that someone is going to have diabetes no matter what they do – and they might be genetically predisposed to being heavy as well. Dr. Bacon goes as far as to suggest that heavier people with some conditions may even fare better than thin people with the same condition.

Dr. Bacon’s work in Health At Every Size is something I see talked about a lot in the fat acceptance movement. The crux of Dr. Bacon’s argument here is that everyone should be concerned with eating a healthy, balanced diet and exercising rather than the number on the scale. And really, I can get behind that. I think that fixating on a certain weight can be unhealthy to a degree. I freely admit that I don’t always eat a balanced diet and I could do a better job of working exercise into my life. I know that I need to work on that. But at the end of the day, if I feel like I’m doing all I can to eat healthy and exercise, I don’t really care how much I weight.

But here’s the thing: Health At Every Size has its share of flaws. Dr. Bacon is right to criticize the use of studies that only suggest a correlation between obesity and disease as “proof” that obesity causes disease. Unfortunately, she seems to want to use some studies that only suggest a correlation to support her side as well! Furthermore, Dr. Bacon acknowledges that osteoarthritis, sleep apnea, and possibly a few cancers can be blamed on weight, but this is only mentioned once in the entire book – and if you blink, you might miss it. As someone with sleep apnea, I would love advice from someone knowledgeable about how HAES can be incorporated into my life. Unfortunately, Dr. Bacon doesn’t seem to be the person equipped to provide that advice.

Still, that’s not to say that I thought Health At Every Size is without value. If you’re interested in the fat acceptance movement, it’s probably a good place to start simply because it’s used as the basis for a lot of discussions within the movement. Dr. Bacon set out to write a self-help book for lay people and that’s what this book amounts to.(less)

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Nov 29, 2010

Chelsie Mills rated it

· review of another edition

Shelves: self-help-motivational

This book was amazing! It completely changed the way i think about food and about my body. It has helped to free me from my growing obsession with weight, exercising and thinness. It has also helped me to see some of my tendencies to eat out of emotion instead of hunger and how I can stop it. Overall, I am so grateful I found this book because it has really helped me to become a better, happier person. (and if you like this book you should definitley read Intuitive Eating by Evelyn Tribole an...more

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Jul 06, 2010

Melissa rated it

· review of another edition

This is a good book - even if is a little fluffy and self-helpy. I was really expecting a more in-depth look at the science behind metabolism and nutrition, as well as the politics of weight. It fell short in those areas. The first half sort of touches on all of that, but it doesn't dig very deeply. (And I feel like she really downplays the research about the health effects of being extremely obese. Yeah, some of it is bull, but some of it causes real concerns.)

The second half of th...more

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Mar 21, 2009

Alex rated it

Shelves: 2009-reads, food-and-eating, nonfiction, weight-loss, re-reads, 2011-reads, 2012-reads

There is a shift in perception that is needed to embrace Health At Every Size. I liken it to cult deprogramming. I am maintaining a significant weight loss (80 lbs) and have kept much of it off for over three years. In some ways, I might seem like an unlikely candidate to endorse a program like this. When I was first introduced to the HAES movement in 2009, I found it counterintuitive. How could it be “natural” to be overweight or obese? And how can you lose weight if not through dieting? It’s b...moreThere is a shift in perception that is needed to embrace Health At Every Size. I liken it to cult deprogramming. I am maintaining a significant weight loss (80 lbs) and have kept much of it off for over three years. In some ways, I might seem like an unlikely candidate to endorse a program like this. When I was first introduced to the HAES movement in 2009, I found it counterintuitive. How could it be “natural” to be overweight or obese? And how can you lose weight if not through dieting? It’s been a long, slow process for me to internalize its findings, as they run so contrary to the onslaught of misinformation that passes for health advice in this country. For that reason alone, I recommend reading this book more than once.

The premise of HAES is this: the human body is designed to achieve homeostasis (balance) through a complex interplay of brain sensors and hormones. The body sends signals of hunger and satiety based on its needs. If these signals are consistently followed, a person’s weight will settle at its setpoint, a genetically predetermined range that is different for everyone.
There are multiple reasons that this internal system is not followed. For the sake of convenience, people eat at pre-arranged times instead of when they are hungry. There is also the significant issue of emotional eating. And there is the matter of changes in the food supply, such as the overdependence on high-fructose corn syrup, which bypasses the internal regulation and doesn’t register the way natural foods do.

So what does all of this mean in practical terms? HAES is fundamentally a body image acceptance movement. It acknowledges a range of body types and refutes the idea that there is a one-size-fits-all ideal. It is also a passionate rebuttal of the diet industry. Contrary to all the slick ads and images you see, in reality there are very few people who can ever achieve the weight of their choice; biology will fight them every step of the way. And, just as significantly, it is a program designed to help people achieve the weight that is right for them.
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Jan 01, 2012

Audra rated it

This book has truly been life-changing, creating a hugely transformative paradigm shift that has allowed me to begin the process of seeing my own perfection. Through its writing, I am starting the long journey of establishing a healthy relationship with food, with movement, with myself. I recommend this book not only to those who have tried to lose weight, or even weight cycled, but to anyone who wants to be a part of the body peace revolution.

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Jun 29, 2009

Erin added it

Shelves: nonfiction, adult

I have been learning about Health at Every Size and the Fat Acceptance movement and am thus trying to read it's canon of literature. The basic idea is that dieting and self-loathing are equally bad for you and one can take better care of oneself by eating and exercising in ways that feel good. This book and others like it are making me more of a feminist and more compassionate to the bodies of others and to my own body.

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Dec 29, 2011

Adrienne rated it

· review of another edition

The book has some good information, backed by research, about it is better to focus on health than on dieting, and provides a lot of good ways to do that. Unfortunately, the author spent way too much of the book complaining about and blaming various industries and government agencies for our misconceptions about food and dieting and health, which turned me off, but the book has some good information in spite of that.

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Nov 06, 2011

Traci rated it

Shelves: 2011, kindle-books, non-fiction

I knew some of the information in this book already, particularly about what foods are more nutritious to eat and how bad processed foods are. But there were also a lot of statistics I *didn't* know about, so this book was quite insightful and a breath of fresh air. I wish I could give a copy of this book to everyone I know AND make them read it so that maybe hurtful attitudes towards people of size would change.

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May 21, 2011

Tara Brabazon rated it

This book is a combination of self help, fat acceptance study and a critique of obesity epidemic cliches. These multiple functions do have consequences on the tone and form of the book. It is attempting to accomplish too much. However the book is an affirmation and a strategy to claim and own health at any size. Particularly, there is an affirmation of walking for exercise and a critique of processed foods.

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Jul 21, 2010

Dianne rated it

· review of another edition

Shelves: body-and-wellness

This is a remarkable book, combining all the aspects of the HAES movement: the political, cultural, and economical forces that influence our health, the obesity panic, the stigma against fat...and what you can do about it. I highly recommend it for anyone who's just tired of feeding the diet industry's endless body hatred machine and wants to reclaim sovereignty and self-respect over her own body.

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Sep 16, 2010

Kieraanne rated it

Shelves: non-fiction

I thought this was a very good book for anyone worried about losing weight or scared of getting fat. It had some really good information that brought to light some real issues concerning fat bias in America today. Unfortunately it also put me to sleep nearly every time I tried to read it. However I blame this on my aversion to reading "informative" books as opposed to anything wrong with the book itself. I just prefer fiction to fact in my reading material. ;)

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