The Diet Dropout’s Guide to Natural Weight Loss: Find Your Easiest Path to Naturally Thin

by Stan Spencer

This book isn't about the latest celebrity diet, wonder food, or miracle supplement. It’s about creating a personalized weight loss plan—your own easiest path to naturally thin. While you can lose weight with almost any diet, keeping the weight off is much more difficult, requiring permanent changes in eating and exercise habits. This book provides a science-based approach for making those changes in a way that works best for you, without wasting time, money, or effort.

Dr. Spencer explains why we gain weight and why the fat lost by dieting almost always comes back. He then presents an array of practical weight loss tools for controlling emotional eating, calming cravings, boosting metabolism, and improving nutrition and exercise. In the final chapter he has you create a natural weight loss plan based on your unique set of needs, abilities, and preferences. Simple recipes are provided for weight loss foods that reduce cravings and prolong satisfaction.

What this book offers is a solid approach to weight loss—self-directed, gradual, and lasting—in contrast to the quick but fleeting weight loss offered by most one-size-fits-all diet plans.

Genres: Nonfiction, Health, Self Help, Reference, Diets, Food, Cookbooks

152 pages, Paperback

First published January 1, 2013

About the author

Stan Spencer, PhD, is a biological consultant and former research scientist. He has conducted laboratory studies in biochemistry at Brigham Young University, in botany and evolution at Claremont Graduate University, and in genetics at the Smithsonian Institution. Stan lives in southern California and blogs on natural weight loss techniques at fatlossscience.org/naturalweightlosstips.

Reviews

[Barry · Rating 5 out of 5]

Being married to an amateur health guru who writes her own health blog, I have read countless articles, books, magazines and watched innumerable documentaries on the topic of health. In that span of time, I have learned about diets (and why they don't work), sleep, exercise and their effects on overall health. But it was not until I read this book that I found so many high-level concepts reduced to a simple language with specific tactics that make taking up a healthy lifestyle so practical, without being gimmicky in the least.

The beauty of this piece is that it deals with weight from every angle - cognitive, emotional and physical. So many works on the market deal with just one at a time, but Dr. Spencer's work provides a blueprint with tactics to manage all three at once to make simple yet effective and lasting change in the reader's life. It also comes in a book that can be read in an afternoon and the reader can start down their new path today.

The concepts Spencer addresses in the book need not only apply to those looking to manage their weight - they provide a foundation for anyone wanting to live a healthy lifestyle. I would recommend this book to anyone who has ever tried a diet and not gotten the results they were looking for, as well as anyone who is serious about leading a healthy life.

[Kirsty ❤️ · Rating 3 out of 5]

This is a decent book full of hints and tips for weight loss without dieting and keeping it off. The language is simple and the science broken down for even me to understand it. I enjoyed the visualisations and exercises. 

It's not a complicated book but it is one that guides you to live better for your health. There's a good section on cravings and how to deal with them that I haven't really come across in the other books. Practical. It's a good book to pick up if you struggled with diets or want a healthier life

[Annie · Rating 3 out of 5]

I received this book via a giveaway and I am reviewing it due partly to interest.

I am a pre-medial student with a major in biology so a lot of this stuff is familiar to me. I'm not medically overweight. I'm actually within the healthy range, but I want to lose a bit of weight because, well, it looks better. We could all need a little help toward our weight goal.

There are some great, logical, tips in this book. You don't need to go on an all liquid diet, you just need to be sensible. This isn't necessarily easy, but it is natural. It isn't fast, but you're not going to starve your body either. I especially like the section that teaches people to deal with cravings and the urge to snack. Better yet, Stan Spender describes the differences between actually needing food verses eating just because you crave something. It's a book of some of the most sensible (but not always obvious) advice. It's a great guide and I love how it's not full of crazy advice.

[Nancy · Rating 5 out of 5]

This book was offered as a goodreads win a number of times. I kept entering, thinking I could sure use some help losing 20 pounds. I received my copy in November, but it quickly dropped to the bottom of my read pile as I took advantage of most of the holiday treats presented to me. With this new year, I finished the book. It is short and really does have "something for everyone" in an easily accessible format. I don't watch TV so the hints around that were not for me. Hints on calming cravings, improving strength, and easy recipes were useful. The list of "naturally thin habits" near the end is a keeper.

I just finished the book so I can't tell you I have magically lost 10 pounds in a week, but that is not what Stan Spencer promises. I am optimistic. The test will be if I am 10 pounds lighter a year from now. Hopefully some of his advice will get me (and keep me) there.

[Amy · Rating 5 out of 5]

I have read this book a handful of times and learn something new every time. It isn't one of those books that has one good idea and spreads it out over too many pages. It is full of useful information, succinctly presented. I especially like the Natural Weight Loss Habits check off list and the recipes.

[Fran · Rating 5 out of 5]

The Diet Dropout’s Guide to Natural Weight Loss

Stan Spencer, PhD

Stress has taken over your every waking hour and you are beginning to feel the pressures of work, family and just life in general. You decide to take a long ride in your car, all alone just to collect your thoughts and clear your head. Driving through the city or town you live in you are surrounded by places that will tempt your already satiated appetite and entice you to stop, enter and buy foods that you think will make you feel better, distress you and allow you to forget your troubles. We live in a fattening food environment and processed foods are more like the norm, as our author states rather than the exception. Would you walk into a fruit store or vegetable store and buy and apple, pear or a grapefruit to satisfy your hunger? Would you rather have potato chips, donuts or an extra slice of pizza? The author explains why so many are overweight and need to readjust their thinking when it comes to food and what you will learn more about emotional eating. He starts by explaining that there are ten important aspects or reason of our food environment that sort of more than just encourage but I think tempt us to eat too much when we really know we shouldn’t. They are: Foods that Don’t Satisfy which leave us with tons of calories and wanting more. Highly Palatable Foods are next. Scientists for foods that not only taste good but also you want more of them even when you are full use this term. These foods have tons of sugar, fat or refined flour as ingredients. These are what some call comfort foods or as some refer to them as Feel Better Foods. But, that is only number two now for number 3: Calorie Heavy Foods and four: Cheap, Convenient Food. Vegetables, fresh fruits and whole grains are foods our ancestors ate and were low in calories today processed foods that many people eat fill the shelves of our markets and only serve one person and that is to help pack on the pounds and the weight as foods that are cheap and convenient like chips, cookies and other snacks. Number five ranks up there as Large Portions, Six as Passive Entertainment while watching a movie many eat just to pass the time during the movie or just to keep eating. Number 7: Convenient Substitutes for Water such as fruit juices and other sugary drinks followed by 8 misleading labels and advertising, 9 unhealthy snack foods and finally restaurants. So, before you pig out, get into your car when you are feeling low and miserable read my review or better yet this book and learn how to “Think of excess fat as a collection of bad habits,” and learn “the solution to permanent weight loss which requires permanent life changes.”

Chapter 2 goes on to tell you about Why Diets Fail but my goal is to tell you what will help you succeed according to what the author shares with this reviewer and you the reader. Chapter 3 focuses on Emotional Eating and how to quit. You are upset. You feel depressed and you need an outlet to feel better. So, you take that ride and stop at the first fast food restaurant or bakery and stock up on all of your favorites before you drive home. When you eat to “regulate your emotions, not because we are hungry, this is called emotional eating or as the author states: self-medicating which is almost like taking a drug or medicine for what you think is an illness and you are providing your own cure. Not a wise thing to do. How do we counteract this and what do we do? Chapter three focuses on the solutions to improving your emotional eating: Focusing on the Present, mental relaxation, healthy thinking, social interaction and doing something productive. These are all explained in detail on pages 10- 23. However, I will only elaborate on the ones that I tried and seem to work and the rest you will have to wisely find out for yourself.

On page 11 the author explains how to relax your mind to reduce your stress. The stress response is natural and he states beneficial. It allows us to know when our physical and mental abilities are in danger or a challenging situation. So, what do you do? The author shares daily relaxation responses to help. These techniques are sensory focused, basic meditation or repetitive physical exercise. On page 13 he lists several ways you can practice sensory focus. The other day, I came home and knew that I had over 15 books to read and review and wanted to complete as many as possible before the weekend. This is a tall order. I also wanted to make sure that I had all of my notes for the following week for my radio show. I looked over the tips and I found that when I took my morning walk I began focusing on the colors around me, the beauty of the trees and then the calmness of the park that I decided to walk to. When I came home I put on some soft music just to listen to it and relax. When your sensory focus displaces other thoughts, you will definitely relax. Read this chapter to learn more. I did. Of course being weight conscious I had to read the second on repetitive physical exercise, which really does help relief stress and definitely eliminates the desire to pig out and eat. So, forms of exercise that emphasize mindfulness, are yoga and Tai chi. I enjoy walking, running and shooting hoops with my nephews. The remainder of the chapter focuses on how to think healthfully, emotional independence, perspective and acceptance. Pages 20-21 explain how to change your way of thinking in one day and become a card-carrying healthy thinker. Sounds great to me! At the end of the chapter the author shares a Quickstart Tip and the reminder card that you can keep in your wallet in case you need a reminder. Page 23: I went to fatlossscience.org/book and I printed out the cards too. Chapter four focuses on Beat Temptation and with minimal will power.

So, what did I learn and what can you learn from chapter four: The next time you see a co-worker with candy on his/her desk: do not get tempted to try any. Don’t make excuses that just one piece can’t hurt and you have been good all morning. On page 27 the author will guide you to better eating and better choices when you answer the simple questions he poses. Remember: “A temptation is a decision that has not yet been made.” So, what are 9 ways you can curb your cravings:

1. Focus your thoughts on something else
2. Remember what you really want
3. See the food in a different light
4. Imagine eating more than you want
5. Count the exercise cost
6. Say you’re not interested
7. Positive spin
8. Mindfully accept the craving
9. Take a brisk walk (secret: that’s what I do and it works)
The remainder of the chapter will help you keep from doing some binge eating, self-therapy for cravings, the card that you will need to carry with you: In Case Of Craving page 39.
Chapter Five How It Adds Up focuses on the Simple Math of Weight Loss and Chapter 6 Eat Less without going hungry which includes even a small change in the amount of food you eat each day. For example instead of mayo on your sandwich try mustard. Drink water instead of soda or a sugary drink. People the author states overeat without thinking. Poor food choices, bad habits in Chapter 6 the author shares how to change your food choices, habits and personal environment helping you to eat fewer calories. How about eating more natural weight loss foods like: yogurt, fruits nuts, whole grains and vegetables. Potion sizes are given on pages 47- 66 including how to stock these foods, how much to eat and when and creating dishes that will help you lose weight and not stay hungry. My favorite is the fruit salad with grapes and berries and cut-up fruit. I also love keeping a fresh bowl of fruit on the table. Vegetables are great I love carrots, celery and tons of peas and carrots but the author page 49 gives you other suggestions. Page 51 deals with Whole and slowing digesting grains and how to prepare them. Followed by Eating a solid breakfast, lunch and dinner and much more. Included in this chapter are what foods to avoid and why and how you what to do when you don’t want to x out or eliminate all junk foods and what you can do to get around it. Most important: Eat Mindfully, limit eating in restaurants, get enough sleep and watch less television. Chapters 7 and 8 focus on being active and boosting your metabolism without drugs. Very vital information in chapter 9 about the myths attached to weight loss. But, Chapter 10: Easiest Path: 56 ways to weigh less and the three steps to begin on pages 85- 86. First read through the 56 ways and step two rate. Put a one next to the habit that would be easiest to develop and two next the next easiest and so on. Step 3 choose two habits that would be the easiest and decide how to make them your own. The rest of the explanation you need to read for yourself. So, which two did I choose to make my own: Practicing Healthy thinking most days as in Chapter 3 and Eat vegetables or fresh fruit with breakfast most days as in chapter 6. How, you read through them and choose yours. I have all of them rated in order of difficultly from easiest to hardest. The remainder of this great resource has Simple Vegetable Recipes, Simple Whose Grain Recipes and Yogurt Recipes. Which ones did I try? Steamed vegetables and Fun Green Salads are my favorites but you need to read this great book and decide which ones you want to try and get on the road to weight loss. But, first, don’t get in that car and drive to a fast food restaurant instead follow the instructions in this book and experience being a card carrying healthy thinker.
Fran Lewis: reviewer

[Christal Gamble Gearring · Rating 5 out of 5]

First and foremost, I don't give you the typical review - I prefer to give you the truth from my point of view. This is a really good, get to the point book on maintaining common sense practices to control your weight. Bravo. Often times books of this genre are fussy and complicated without ever truly giving you the information you bought the book for. Throughout this read I found myself saying "yes, I know better" or "that's easy" when reading tips like "eat more veggies" or "watch less tv". Simple, you might say, but those tiny reminders were exactly what I needed.

We pick up books, video, watch tv shows, go to exercise classes all under the auspices of losing weight when all it really takes is a direct, common sense approach that we actually take seriously. No grand secrets, no new diet pills - just self awareness and a tiny amount of willpower so that we can make a few necessary life changes.

Thanks for writing a book to get us back to basics - I needed that. Tomorrow I plan to eat more fruits and veggies, have some water and mediate. I think I can make those some permanent habits.

Long story short, if you want to actually make some real changes and stop with all the unnecessary and often expensive BS, get this book, stop whining and get real results.

[Pamela Fox · Rating 5 out of 5]

I received this book free from a goodreads contest and am so glad I won this book. I absolutely loved this book. I have read a lot of diet books and this one finally gives me something new to try. It is a very easy read and I was able to finish the book quickly. I especially love that it gives you tips on how to fight cravings which is one of the hardest parts of trying to lose weight. If you are looking for a quick fix this is not the book for you. However, if you are looking for something to help you make lifestyle changes that will change your mind and body forever then this book will help you develop habits that will start you on this path. It also has handy checklists and some pocket reminder cards you can use to help remind you of the key tips. I definately recommend this to anyone trying to lose weight and become a healthier you.

[Diana · Rating 5 out of 5]

Great book very well written. Doesn't take long to read and will give you summarize information and practical advices.

I really enjoyed the emotional eating part, in where you can find several life changing ideas how to face issues in your life.

Thank you for the great book!

[Patrice Hoffman · Rating 4 out of 5]

*Won through a Goodreads Giveaway*

This is a book about natural weight loss. The tools Stan Spencer includes in the book in order to lose weight successfully, for the long haul, are pretty interesting and worth a try. The Diet Dropout’s Guide to Natural Weight Loss: Find Your Easiest Path to Naturally Thin promotes lifestyle changes as opposed to a traditional diet. The changes are simple such as getting up and moving, replacing unhealthy snacks with fruits or vegetables, or meditation. The book also encourages the reader not to pay so much attention to the scale but how your body is reacting to the change. Do your clothes fit better? Do you have more energy?

The book was very easy to read and didn't feel overwhelming. I felt that I was reading a long magazine article as opposed to a medicle book I would need to research every other word and its meaning. It goes into detail about why processed foods are bad and what caloric intake really means for you and your body. It included simple math equations that can be useful for those who want to know what's a healthy amount of calories for their bodies based on their weight and goals.

I look forward to implementing the suggestions written in this book into my sedentary lifestyle. There's a list of bad habit replacements and simple tasty recipes included. I am happy I had the pleasure of reading this book. I know this book will be a point of reference when I'm discouraged or need some motivation to stay the course of a healthier lifestyle.

[tina · Rating 5 out of 5]

I have never read a book that is so light, yet comprehensive in the same breath. Dr. Spencer lays out a road map for health practices that is not only attainable but spans a breadth of health practices such as diet, exercise and sleep that form a complete guide to true health and well-being.

His clean writing style parallels his approach to healthy living and his message translates clearly to readers from all walks of life in that his direction can be practical for anyone who reads the book. This is the kind of book that you will want to send a copy to everyone you care about. Wonderful job.

[Corrie · Rating 4 out of 5]

I received this book through First Reads. Thank You. I am not one to read a lot of "diet" books mainly because they are so long and boring. I enjoyed this book because it was neither of those. It was very informative and easy to get through and to understand for the average person looking to be healthier. The book was the perfect length yet covered all the topics I was interested in. Everything in the book is something I can incorporate into my daily life. There are no special pills or diet foods in this book just clean eating which just about anyone can do.

[Judy · Rating 3 out of 5]

A commonsense guide to changing your life instead of just dieting to lose weight. It remains to be seen if I will apply the principles outlined here, but they make sense.

[Miriam Downey · Rating 3 out of 5]

You can access my full review here: http://mimi-cyberlibrarian.blogspot.c...

I need to read a nutrition or diet book every once in a while to keep myself on track. The Diet Dropout's Guide to Natural Weight Loss is the kind of a book that you could read several times over just to remind yourself of your nutritional and fitness goals. Stan Spencer, the author, is a biologist, and most of the science-based information is very practical and written in simple, meaningful language.

At the outset, I need to say that Spencer is not advocating a particular diet plan, but he is advocating a lifestyle change. He offers basic information about eating patterns that cause weight gain, some practical ways to break those destructive eating patterns, and suggests basic nutritional guidelines for healthy weight maintenance. He says, "Natural weight loss simply consists of changing the situations, habits, and thought patterns that caused you to gain weight in the first place." And while I would quibble with the concept that natural weight loss is "simple," I certainly can relate to the concept of changing situations, habits, and thought patterns.

One of his key ideas is the concept of mindfulness. This is a concept that I have practiced many times in my life but I have never consciously used in conjunction with my eating goals. I certainly have planned meals, eaten meals, stolen lots of snacks and junk food, and dieted. But, I never have used meditation and mindfulness to control and confirm my nutritional needs. Practicing mindfulness could be as simple as taking a deep breath before eating, or it could be as complete as spending 12 to 15 minutes a day in meditation. "As you focus on the present, try to keep an accepting, nonjudgmental attitude toward whatever you are experiencing at the moment." When I think about it; I eat the most when I am not mindful...when I am just filling my face without thinking. I guess you would call that "mindlessness!"

One of the major goals of the book is to help people stop emotional eating. He suggests five ways to achieve that goal:
1. Focus on the present
2. Mental relaxation
3. Healthy Thoughts
4. Social Interaction
5. Do Something Productive

Spencer doesn't suggest any particular diet plan, but he advocates eating three balanced meals a day. Each meal should consist of 45-65 percent carbohydrates, 10-35 percent protein and 20-35 percent fat. This ratio will cut down on cravings and emotional overeating. Of course he advocates exercise as one of the key components to natural weight loss.

The Diet Dropout's Guide to Natural Weight Loss is geared to people who have found weight creeping up on them and wanting to stop the habits that have promoted those weight gains. I found a lot of the information very useful, although I didn't read anything that I didn't already know. Sometimes it is important to be brought back to reality. One reviewer said that the book took high level concepts and reduced them to a simple language with specific tactics to make for a healthy lifestyle. I think I would sum the book up the same way.

The book is short, inexpensive and valuable. The Kindle version is only $2.99. Well worth having.
I read a book last year on the same theme: Full-Filled by Stephens and Rose. You might check that one out as well. Another meaningful book was Women Food and God: An Unexpected Path to Almost Everything by Geneen Roth.
Spencer's website: fatlossscience.org

[Hazel · Rating 4 out of 5]

To start, in compliance with FTC guidelines, I must disclose that I received a copy of the book for free through Goodreads First Reads.

I started this book with a bit of a negative attitude. I thought, not another weight loss book, it's all been done before. So, I was quite surprised that I am actually giving it a fairly positive review.

It has all been done before and I couldn't help but compare it to a book I have recently read (Naturally Thin: Unleash Your SkinnyGirl and Free Yourself from a Lifetime of Dieting by Bethenny Frankel) particularly as they both use the term "Naturally Thin. The difference though is that this book puts it all down in a no nonsense, short and easily read way without any of the "celebrity" hype that is in the Frankel book.

I am not the target audience of this book as I know all the rules and guidelines and practice enough of them to be "naturally thin" already but I think it will be a very useful read for those of you who don't already have the right lifestyle to be "naturally thin". It is short enough that it is not a chore to read and just lists the facts without any floweryness about it. I think it will be a very useful tool for anyone who truly wants to lose weight and keep it off and who is willing to make the lifestyle changes to achieve this.

I did get some interesting information from this book that I want to investigate further. I have heard a lot of talk (mainly from one of my friends) about the benefit of sprouted grains but usually just nod and smile without really taking in what their benefit is. Page 50 of this book was interesting to me and has made me add this topic to my list of "things to investigate further" as I worked under the impression that if, say bread, was made from wheat flour or stone-ground or a variety of similar terms then it was the best one for you, not so, according to this author, so I will need to investigate further for myself.

A glowing review you say, so why have I deducted a star. I have a personal hatred for books that refer and cross reference too heavily to lists of books or studies in an appendix. It seemed to me that every second sentence had a small number in it, referring the reader to the book or study that the information came from. Now, I know the author is just trying to give credit where it is due, but it did start to annoy and distract me very early on.

So, quite a good, straight forward guide to start you on your path to being Naturally thin.

[Clarry · Rating 4 out of 5]

I won this book in a goodreads giveaway.

I was curious about this book from a medical student's perspective, as well as because I need to lose weight.

First of all, this book is geared towards working, busy people that often don't have time (or energy) to stick with crazy weight loss schemes. This book is short, to the point, and incredibly practical. From a medical perspective, this book really backs up all of its claims. It cites many actual studies that have been done (mostly retrospective but the data is sound), proving that the techniques have data behind them showing that they work. A lot of diet books seem to be someone with a PhD ostentatiously expounding on some idea they have, but they have no actual data to back up the concept they are obviously trying to sell (or they just like to hear themselves talk). This book doesn't feel like its trying to sell the reader anything, and its not even telling the reader specifically what to do. Instead it's giving the information from the primary studies that have been done, and giving the reader options to choose from so they can find the ones that best suit them and their schedule. It promotes health over crazy weight loss tricks. It isn't all or nothing, there is a list of small things to change in one's eating habits and once you succeed in one there is always more to try. This book also tackles the issues from many different angles. It starts a little hokey with meditation tips to avoid cravings (I say hokey but I'm sure these would do wonders for the right people!), then covers tips of nutrition to be full but not saturated with fast-gone calories, and then has a section disproving (with science!) many weight loss myths. So honestly, I'm impressed. This short and to the point book encourages being healthy over fast weight loss, and in today's society of trends that is a really new and refreshing find.
(Oh, and as a bonus, the recipes at the end actually look doable and delicious.)
I plan to put a lot of these tips into practice, and if I end up losing weight I'll be sure to report back here. Thanks goodreads giveaways! This was a great find, and I'd recommend it to anyone since it has such a variety of healthy advice to choose from.

[Gail · Rating 4 out of 5]

I received this book yesterday in the mail. I won it in a first reads free giveaway. Looking forward to reading it. Thanks Mr. Spencer for a copy of your book. I will let you know how I like it.

I am really enjoying it so far. I am learning stuff I didn't know. The meditation helped me last night when I woke up in the middle of the night. Usually I start thinking about stuff and I can't fall back to sleep but last night when I started to do that I just focused on one thing and I fell asleep until the alarm went off. Best nights sleep I have had in a long time. Thanks for sending me the copy of the book. Looking forward to reading the rest of it.

Great book. I learned a lot about what you should be eating and what not too. My husband should read this because he is the junk food junkie and that is why he had his heart attack over a year ago. Everyone was surprised because they knew he was a jogger. I need to work on the excercise stuff and get back into the Wii Fit that I was doing daily and just didn't have time for any more or going for walks which I do enjoy doing but it gets boring doing it by your self. I love the recipes in the back of the book. The fun salads I am going to have to try some of them and that one fruit dip sounded really good too. Most of my weight I want to lose is in my stomach. Seems like ever since I had that c-section 30 years ago I can't seem to lose the weight in that area. I do try to eat healthy but I guess I wasn't eating as healthy as I thought after reading the book. Thanks again for the copy. I enjoyed reading it.

[Loraine Alcorn · Rating 5 out of 5]

I was so happy to be picked to read the book The Diet Dropout’s Guide to Natural Weight Loss: Find Your Easiest Path to Naturally Thin as I am trying to loose weight and need all the help I can get.
This book is filled with practical weight loss tip and recipes that will really help you understand the science of weight loss.

Inside the book Stan Spencer PhD will guide you step by step in solving the problems we all face when we want to loose some weight. He effectively dispels myths about weight loss and can hep you find your balance.

I especially loved all the recipes included in the awesome book. its very easy to read and understand and I think it could really help you in reaching your weigh loss goals. This is the easy way to find your way to being naturally thin with out all the hype.

If you are looking for a book to help you looses weigh or manage your current weight I think this would be a great choice to read. Its very informative and has so much great info in it you will want to read it again and follow the ideas and helpful path that Stan Spencer has presented.

Im so glad I got to read it because it really helped realize that some of the things I had always been taught were not true at all, and I can now see where I was going wrong in my thinking about loosing weight.
I was provides a free copy for my review but I really love this book and hope you will give it a try. thanks for reading my review

[Kristina Franken · Rating 5 out of 5]

I highly recommend this book for anyone

FTC: I received a free copy of this book and was not reimbursed in any other way.

Dr. Stan Spencer takes a look at why we gain weight and why the fat we lose by dieting almost always comes back. He then presents an array of science-based weight loss tools, from improving nutrition and exercise, to boosting metabolism, calming cravings, and controlling emotional eating. In the final chapter, he has us create a personal weight loss plan based on our unique set of needs, abilities, and preferences. The plan outlines our easiest path to being naturally thin by reshaping the habits that cause excess weight. Simple recipes are provided for weight loss foods that reduce cravings and prolong satisfaction.

[Dianne · Rating 5 out of 5]

For those who want to get more insight into why, where, when we tend to overeat and how to control bad habits, this is a good starting point! It is written with key phrase-points to remember, a simple process that can work, if you apply yourself!

There are some good points and explanations, all written without the huge fanfare of other books with clear thoughts, clear explanations! A good book to fall back on for many!

A good read for both the 'seasoned weight warrior' and those new to the proverbially 'spare tire/muffin top' thing!

This copy was provided by NetGalley and Fine Life Books in exchange for an honest review.

[Guy · Rating 5 out of 5]

I received this book through a Goodreads First Reads giveaway. Thank you to Dr. Spencer for sending it to me.

This book is a must-have for those who struggle with weight like I do. Any book that explains to you why you've put on a few extra pounds and comes up with legitimate, realistic solutions for eating healthy, being more active and calming your cravings is a good read in my estimation. This book even offers healthy recipes.

The Diet Dropout's Guide is short and to the point and will serve as a good reference guide in our house going forward.

Highly recommend.

[Mary · Rating 5 out of 5]

This book lived up to its promotion! It is well organized, concise and full of practical advice. The reader is given quick start tips that are easily implemented. I found it most useful when I read 2-3 chapters a day with time in between to try out the ideas presented. At the end is a list of naturally thin habits which can be adopted gradually over time. I will continue to consult and reread sections until I am naturally thinner (and healthier). I received this book through a Goodreads giveaway.

[Lourdes · Rating 5 out of 5]

There are many great tips and explanations in this very readable (translation: it's a short read at 100+ pages) book that everyone who's had some trouble with weight will appreciate. You learn about smart choices and since this book is broken down into chapters, it is easy to go straight to what you think is more helpful first. You will also find great recipes in the appendix. I can carry this book in my tote bag to keep it always handy.

[Ilona Mustafin · Rating 5 out of 5]

I'm grateful to receive this book through First Reads. The Diet Dropout's Guide is a must have book for any dieter. In addition to covering a vast variety of topics from meditation, to boosting your metabolism naturally to beating temptation, there's also a chapter at the end for simple vegetable recipes. Great book, I enjoyed it.

[Tammy · Rating 4 out of 5]

The Diet Dropout's Guide to Natural Weight Loss: Find Your Easiest Path to Naturally Thin
by Stan Spencer, PhD

This is a refreshing and practical approach to weight loss—perfect for anyone tired of fad diets, miracle foods, or gimmicky supplements. Dr. Stan Spencer focuses on building real, lasting habits instead of offering quick fixes, making this an ideal guide for first-time dieters or anyone ready to make sustainable lifestyle changes.

The book emphasizes the importance of understanding why we gain weight, how our bodies respond to food, and what it truly takes to maintain a healthy weight. Dr. Spencer provides tools to manage emotional eating, calm cravings, boost metabolism, and improve nutrition and exercise habits. He even walks you through creating a personalized weight-loss plan tailored to your own abilities, preferences, and lifestyle.

I especially appreciated that this isn’t a “one-size-fits-all” approach. Instead, the book empowers you to take control, make gradual changes, and develop habits that stick. The included recipes and practical tips make healthy living approachable and realistic—no gimmicks, no shortcuts, just solid guidance.

While it may not introduce groundbreaking concepts, the clarity, structure, and encouragement make it a valuable resource. For anyone looking to transition from dieting frustration to sustainable, self-directed change, this book is an excellent companion.

Verdict: A reliable, commonsense guide to weight loss that encourages real-life success. Four stars.

(Disclosure: I received a copy of this title from NetGalley and the publisher for review purposes. This is my honest opinion.)

⭐️⭐️⭐️⭐️ 4.0 out of 5 stars

From My Archives: May 16, 2018

[Richard Fitzgerald · Rating 4 out of 5]

Spencer has written a reasonable book on weight loss that will actually work long term. This is rare in the diet book industry.

[Paul · Rating 4 out of 5]

After trying every diet known to man, you keep getting frustrated when the weight does not stay off for very long. Perhaps it is time to change your attitudes toward food. That is what this book is all about.

Are you an emotional eater? Do you turn to food when life gets emotionally overwhelming? Do not worry about what might happen in the future; focus on now. Relax your mind by focusing on the present, but limit that focus to a single perception or physical sensation. You can also try meditation, or repetitive activity, like lawn mowing or vacuuming the floor, to trigger the relaxation response. Remove thoughts like "I'm so stupid" or "Life isn't fair" from your brain right now. Your way of thinking will become more rational and you will be less of a slave to your emotions. Accept those things that you cannot change.

It's easier to avoid temptations than to resist them. get junk food out of your house, or, at least, hide it. Start buying healthy food at the supermarket. Decide, in advance, what you will do when you pass by the candy dish on the co-worker's desk. When the craving comes, think about something else. A craving is a psychological need, rather than a physical need. Look up "calories burned calculator" online, and see just how much exercise is needed to burn the calories in a bottle of soda. Tell yourself that you are not interested. If all else fails, take a brisk walk. When confronted with, for instance, a plate of chocolate chip cookies, mentally make them boring so as to remove the emotional need for them. Add a couple of hairs to the plate, or add a bit of mold to a couple of the cookies. You don't need to go so far as to, mentally, turn them into a plate of toxic waste; keep it simple.

It is possible to eat less without going hungry. Add fresh fruit, vegetables and nuts to your diet. Don;t skip a meal; it will leave you tempted to snack on junk food. Get enough sleep, and watch less TV. Physical activity will help to boost your metabolism, and help you lose weight. The book also debunks a number of weight loss myths.

This book is short, and it is excellent. This is weight loss without pills, special meals or other gimmicks. It is highly recommended for anyone who has ever tried to lose weight.

[Teena in Toronto · Rating 3 out of 5]

Because I have some pounds to lose, I'm always interested in reading weight loss books. This one caught my eye because "natural" was in the title, not once but twice.

This book states right away that it is for you if you want:

* to get to the root of the problem and address the real reason for the extra weight
* to lose weight permanently even if it takes a while
* a book that is brief and to the point

It's not for you if you:

* are looking for a diet or exercise plan
* want to lose weight quickly, even if you later gain it back


It is divided up into ten chapters (along with easy-to-make recipes in the appendices):

* Why the weight - less active lifestyle and fattening food environment
* Why diets fail - most of the weight dieters lose is regained within four or five years; lasting weight loss is best accomplished by making permanent changes in your eating habits and physical activity
* Emotional eating - improving your emotional well-being (focus on the present, mental relaxation, healthy thinking, social interaction and doing something productive)
* Beat temptation with minimal willpower - keys to avoiding temptation and ways to calm cravings
* How it adds up - understanding RMR (resting metabolic rate)
* Eat less without going hungry - eating more natural weight loss foods like veggies, fruit, nuts, whole grains, etc., eat a solid breakfast, lunch and supper, eat less junk food, eat mindfully, limit restaurant meals, get enough sleep and watch less TV
* Be active - turn work and play into exercise and get away from the screen
* Boost your metabolism - the benefit of exercising
* Myths
* Your easiest path - a checklist of all the naturally thin habits discussed in the book to master

There are reminder cards on the website that you can print and keep in your wallet.

This book is a good reminder of the things I should be doing (especially the list of healthy habits in chapter ten). It's not heavy-duty and keeps things basic ... eat the right foods and get more active and you'll lose weight.

Blog review post: http://www.teenaintoronto.com/2013/02...

[Jennifer Grace · Rating 4 out of 5]

Most people would like to lose some weight, but the techniques are overwhelming—we try diet after diet, punishing ourselves when they don’t work. But maybe, just maybe, we aren’t the problem. Maybe the problem is the endless cycle of restrictions and rules—none of which lead to lasting weight loss. In The Diet Dropout’s Guide to Natural Weight Loss, Stan Spencer, PhD takes a brass-tacks approach to creating the habits that support healthy weight with a focus on the behavioral changes required to sustain it.

The common sense tactics of eating healthy foods are supported by research (for instance, Spencer cites an MRI study which showed that 20 minutes of meditation a day for 8 weeks decreased participants’ stress levels substantially and corresponded with changes in the brain related to stress and anxiety). He emphasizes the right mindset to help natural eaters stick to their goals (“A temptation is a decision that has not yet been made.”) and provides helpful tools to deal with obstacles when they arise (“One difference between food cravings and hunger is that food cravings tend to be highly specific, involving intense desires for specific foods, while hunger produces a more general desire to eat almost any food that is available.”). Sweets are not abolished but, rather, are encouraged to be eaten in moderation immediately following a meal (instead of waiting until you’re starving).

He also busts nine myths that impede our motivation, such as naturally slow metabolisms, genetic fatness, inevitable weight gain in older age, and set weights. The bare-bones approach is refreshing—a simple primer for those who are looking to get off the sickening merry-go-round. We are our harshest critics and we are the only ones who can stop the cycle.

[☆Brittany☆ · Rating 4 out of 5]

I won this book in a GoodReads first-read giveaway - YAY! :)

I'd like to consider myself a somewhat knowledgeable person when it comes to weight loss/health/fitness books because I've read quite a few.

This was definitely a different type of weight loss book. For one, it was a quick and easy read. Numerous weight loss books are thick and require a good deal of time to finish, not so with this one. This book may be slim but it was chock full of common sense tips, ideas, etc on how to naturally lose weight without pills, gimmicks, etc.

I really enjoyed the part about how to deal with cravings and emotional eating. In the weight loss books I've read NONE of them mentioned emotional eating or how to get through cravings. I struggle with both those issues so I will definitely be committing to memory how to battle these issues.

I also loved how at the end of some of the chapters there were reminder cards that you could either copy down on your own or head over to the website that was listed (at the end of the chapter) to find a printable copy that you can print, cut & store in your wallet - VERY convenient and helpful.

I would definitely recommend this book to anyone who is trying to lose weight. I'm all about natural weight loss and even though losing it the natural way may take some time, in the end it is worth it because slow and steady wins the race. If you lose weight too quickly then you have a higher chance of it coming right back on.
If you want permanent weight loss then you need to change your lifestyle, adopt new healthy habits (all listed in the book) and soon you will find the weight coming off and staying off.