Fat Loss Habits: The No Bullsh*t Guide to Losing Weight

by Ben Carpenter

From the bestselling author of Everything Fat Loss, Fat Loss Habits is a myth-busting, action-focused guide that will transform your relationship with food for good.

Good habits are powerful. Repeated actions bring about change one step at a time, and help us ensure that these changes become part of our lives. But when it comes to fat loss, too often the focus is on bad habits. We've all heard that snacking between meals, stress eating and mid-week takeaways won't help us lose weight— but that doesn't make it easier to stop doing these things. On top of this, we're constantly bombarded with articles and videos telling us why certain foods are bad, or toxic, or poison. This makes the search for basic nutrition advice almost impossible, and it's not surprising that so many people feel confused about what to eat.

Ben Carpenter is a fitness coach, research nerd, and trusted source of no bullshit fat loss information who has spent his entire adult life working in the fitness industry, researching the real science and studies behind fat loss, and answering questions with simplified, unbiased answers.

Ben's point is The best weight loss diet doesn't exist.

From keto to intermittent fasting, no diet is superior. They all work in the short term, but are rarely sustainable for the long term, nor is it a good idea to be on a weight loss diet forever. The better solution is to maintain stronger, positive motivators that make us want to stay healthy; the easiest way to do this is through simple, effective habits.

To help readers achieve true health, Ben offers a three-step

understanding the science unveiling the fat loss options available choosing what habits work for you Let's say goodbye to specific diet plans and products, and hello to implementing sustainable fat loss habits, based on our own personal preferences.

Genres: Nonfiction, Health, Self Help, Audiobook, Nutrition, Food, Fitness

304 pages, Paperback

Published January 28, 2025

About the author

Ben Carpenter has been a personal trainer since 2006 and has worked with a diverse range of clients ranging from young athletes training to be fitness models to elderly people who are just trying their best to live a bit longer. Over time, he shifted his focus towards specialising on the most common goal that his clients strived for, losing body fat.

He realised that if he truly wanted to help as many people as possible, he needed to step away from one-to-one clients only and turn towards social media to reach a larger audience. He has been posting social media content since 2009, answering as many of your questions as possible, completely free of charge, and his videos are now seen by millions of people every single week.

His goal is simple: help you as his metaphorical client. Whether that’s navigating the minefield of misinformation that the weight loss industry is rife with – like quick fix fad diets that are being endorsed by whichever celebrity is being paid the most – or providing you with simplified summaries of the latest research papers.

He is a self-confessed ‘research nerd’. He isn’t a scientist working behind the scenes to publish research papers. He is a personal trainer that has devoted his entire adult life helping his clients and social media followers get the best results possible. It isn’t just about being up to date on the latest scientific research, but actually helping you put this infor

Reviews

[Jolene · Rating 5 out of 5]

I have bought so many diet/self help books in my life and never finished reading any of them until now. Ben has a way of making the topic of fat loss relatable and as a serial yo yo dieter I've walked away from this book feeling ready to try again for the last time, focusing on being a healthier me rather than just a thinner me.

[Iñaki · Rating 5 out of 5]

The perfect book for a complex topic.

I've been following the author for a while on social media and I simply love his unapologetic style of throwing scientific research while caring to mention that people deserve to be well treated no matter what. This book is pretty much an extension to that, in a very well structured way.

Besides, the author cares to introduce you to the basics of habits creation in a very descriptive and reinforcing way. For people who already know the excellent 'Atomic habits' there is not a lot of new stuff, but for those who don't this is also an excellent resource for habits, only that the examples are always related to health (and precisely because of that, some examples are specific enough to be better understood than in the more generic habits book).

On top of that, the author doesn't forget to mention how much psychology affects our habits and our daily actions. There are countless examples where one can easily feel reflected and, for those who never thought about the effects of your mental state to how you eat or exercise (among other daily activities), this is a well covered introduction to the topic.

Overall, I'm very satisfied with this book. I cannot say I've learned a lot of new things, especially since following the right people in social media (like the author) already gives you the info you might be looking for. However, the organisation, completeness and tools provided in this book makes it an excellent reference, while also being delightfully easy to read, if you're comfortable with the author mentioning shit of things from time to time. Definitely recommended.

[Johanna · Rating 4 out of 5]

The book reads very easily and is easy to understand. I greatly appreciate that the book is based on scientific insights (and also references the literature!). The approach of choosing what works for you, instead of making yourself follow rules that make you miserable is refreshing, and greatly appreciated as someone suffering from chronic pain syndrome (often making me unable to do things the way they ‘should’ be done). The book guides you through assessing your current habits, suggests ways you might go about gradually making changes, and how the results could be tracked, also if you prefer not to stand on a scale. Although I was already aware of most of the information in the book, I found it motivating and it helps you to actually make steps in the right direction.

[Lana · Rating 5 out of 5]

I decided to pick up Ben's book because I follow him on social media and was curious about what he had to say.

Anyone familiar with his content will immediately be able to pick up that it's him because it's very much written in his voice (incl. swear words and ridiculous comparisons).

The book is full of well researched advice highlighting the basics of living an all around healther life which (if applied consistently) will yield to fat loss. I love that the psychology of dieting was included.

[Rebecca · Rating 5 out of 5]

Absolutely love how Ben speaks about fitness and fat loss. He is incredibly knowledgeable and cites lots of scientific studies without being boring or repetitive. For someone stuck in their fat loss journey both of his books would be incredibly useful! I personally found it simply reinforced what I already knew and has spurred me on to keep going.

[Amy Schell · Rating 5 out of 5]

As a Registered Dietitian, my opinion is that this book is 100% on point with the the general guidance we would give client to adopt a more healthful lifestyle that may result in some weight loss. Ben bust through all of the fad diets, trends, and even has some clever words about the IFFYM and the high protein craze going on right now. Ben gives accurate and sensible lifestyle habits options. He is even quite funny throughout the book and gives great analogies when explaining topics.

I grabbed this book as I follow Ben and his wife on social media and always love their scientific non diet approach to health and nutrition and wanted to support them. In the end this is a great book that I would recommend to anyone wanting to improve their overall health.

[Mandy Brokaw · Rating 5 out of 5]

This book is full of no bullshit advice about getting healthy and losing body fat (not just weight) in the process. Ben’s way of communicating nerdy facts is interesting and often humorous. I learned habits to use throughout my life that don’t seem like ginormous hurdles to get over. Highly recommend!

[Nikki · Rating 3 out of 5]

I actually enjoyed this quite a bit. It offers a really non biased view of each of the diets that are out there by just telling you what they are and their philosophies. Then the author offers bite sized information that is easy to understand so you can find things that work for you.

[Giulia · Rating 4 out of 5]

Most of the ideas in this book were not necessarily new to me, but this is a very good amalgamation of a lot of very useful information that approaches fat and/or weight loss in a morally neutral, science-backed, health-promoting way

[Amy Brown · Rating 4 out of 5]

Known but good information in a fun way.

[Krista Brewster · Rating 4 out of 5]

I think this book is great for absolute beginners, but if you’re looking for motivation or extra tips as someone with a solid knowledge base then this book is not for you.

[Golden · Rating 5 out of 5]

This is a great introductory book. It would be a great first book for someone because it focuses on habits and how to incorporate habit stacking while debunking a lot of diet culture. The author is very positive and supportive (with some colorful language sprinkled in). It was a good over-all reminder of things I have learned over the years (moving focus from obsessing, approaching nutrition from a whole-life and balanced perspective) no new tricks for me here, but one I can comfortably recommend to someone just starting out or who needs a reminder.

[Susan Mawdsley · Rating 5 out of 5]

I bought the book because I follow Ben on social media and read his first book - and because he is anything but sensational diets and gimmicks. I love how the book brings us back to good old healthy habits over specific outcomes and how everything he discusses is backed by research. The beginning of the book really highlights the changes in our natural activity levels over the past 50 years and the ready availability of calorie dense delicious ultra processed foods - and how all of that has conspired to make it quite difficult to avoid all these filler foods whenever you go. I have a decent set of food habits but it was good to see them all spelled out and I got some more good ideas. Great work to see intelligent balanced discussion around food.

[Simone Bocedi · Rating 3 out of 5]

I follow Ben on social and wanted to give his book a try. I’m sure there are a LOT of people out there that will find this book useful (I can think of 95% of my overweight friends for instance). Personally, I already knew 99,9% of the ideas here and it is totally my fault I only give it 3 stars, as I’m not even sure what was I looking for. Some extra motivation for the next two month of cut maybe? As the book suggests, I’m already living a very healthy live style - now it’s more about the details.

[Kristina · Rating 4 out of 5]

I really appreciate Ben’s lack of agenda. I trust him. I felt that the approach I’ve been taking to improving my overall health and lose fat was validated, but I also hear his kindness, and he helps me recognise the real reason I should be doing things. It wasn’t a book of huge revelations….but there were some things I needed to hear and that I need to internalise.

[Mr Benjamin R D Powell · Rating 2 out of 5]

A lot of padding, and tedious use of language

There's a blogpost worth of content endlessly padded out to fill a book. The author seems like a lovely guy but the writing is not great

[Ashley Hoss · Rating 5 out of 5]

"I would like to remind you that how much you weigh and how much body fat you have are physical characteristics, a bit like your eye color or what hairstyle you have. Sure, they can have an impact on your health, but they are by no means the only things that can do this. Although this book looks like it's about fat loss as a focus topic, it actually isn't. It is my attempt at bringing all of you who have been dieting into a room and then trying my best to funnel you into a healthier and more sustainable path, whatever that path looks like to you.

Too many people obsess over trying to achieve their dream body and then spiral down a road that turns into a nightmare. If you follow a diet, only to inadvertently sacrifice your overall health and wellbeing, then I wouldn't view that diet as successful, regardless of of what the number on the scale says. You are, always have been, and always will be a worthy human. And how much you weigh is one of the least interesting things about you. Please don't be one of those people who give up 95% of their happiness just to weigh 5% less. Life is far too short and too precious to spend it hating yourself and feeling miserable."

I really feel like the above quote says so much about this book. It's simple, straightforward, approachable, and informative. I highly recommend it for people who are interested in making long lasting health changes. I do recommend the physical book over the audio, but if you get the audio, be sure to download the PDF that goes along with it.

[Andrea · Rating 4 out of 5]

Read for 52 Book Club Challenge 2025 41) Cover font is in a primary color.

A genuinely useful book to kick off 2025 that is a lot more balanced than most diet books, which promise much and require you to turn your life upside down to chase an elusive weight goal.

The book seems well-researched and referenced and explores why it is so difficult to lose weight through the variety of diets available and concludes all of them may work, at least in the short-term. But what is the point if they are completely unsustainable, you make yourself miserable and the weight just piles back on anyway?

The author instead looks at a range of healthy habits that should lead to weight-loss, but more importantly, should make you healthier. None of them are rocket science, in fact, we all probably know them, so the implementation part of the book which is the key bit. You are asked to really question why you want to lose weight to find your intrinsic motivation, to identify your barriers and sources of support and given ideas of how to make those little habits stick. A good reminder not to get caught up in a "get thin quick" scheme but just keep slowly adding better sustainable habits that suit you and your life.

[Abdulla · Rating 5 out of 5]

A fantastic, realistic, psychologically friendly, and data driven approach to a confusing topic. Ben Carpenter dismantles health myths and explains why losing weight is complex and difficult. It is written for the average reader and not someone who is already a subject area expert. Each of his opinions and conclusions are supported by what the research suggests, and not his own musings, which is very much needed. My favorite takeaways:

1. Sleep consistently- it will reduce the urge to snack, and reduce muscle breakdown.
2. Add protein to breakfast and decrease simple sugars like cereals- it will improve satiety and decrease food noise.
3. Eat more fruits & veggies!
4. Focusing on a number (calories, scale, etc) makes us lose sight of the invisible progress we make (improved mood, disease reduction, stamina).
5. Write workouts down, log red & yellow foods. That can help us motivate our past positive efforts and see how far we come, as well as decreasing urge to eat less processed foods. Focus on process and not outcome.

There is more to say, of course. A great read that promotes realistic goal setting and self compassion. 5/5 and recommend for everyone who wants to improve their health, not just “lose weight”.

[Kerri Morris · Rating 5 out of 5]

Ben Carpenter's no bull approach to weightloss and fitness has reframed my thinking numerous times and this book is no different. His hilarious metaphors and British humour makes for a much more enjoyable read than the topic usually allows. It's informative without too much detail (his first book is where the detail is at!) and broken down into chunksize, easy to digest chapters. A book that everyone who has an interest in health (which is everyone) should read. Already implementing a few of his tips and feeling the benefits (a bowl of salad as a starter today has seen me increase my veg intake already!). Glad to see Ben is still true to his original message about the fitness industry and this book has some new gems in it to keep me on with my fitness goals and not get disheartened by the rubbish programming society has embedded in us. The start is mostly a summary of his first book so I think this is the one if you aren't much of a reader, however I really enjoyed the extra areas he investigated in the first book and will keep both books as a reference in the future (and to make sure my children are educated correctly in diet culture!). Looking forward to book 3!

[Bonnie Hanks · Rating 4 out of 5]

4.5/5
I tagged this as “notify me” in Libby once I came across Ben’s post announcing its release. I enjoy his content; it’s informative and cites underlying research, plus I enjoy his snark. This is written and narrated the same way. (He’s the narrator.)

Overall, the message is to pick things that you can sustain for a long period of time, which means they have to work for your lifestyle and be things that you may enjoy. Ben provides information about several popular diets and (more importantly, IMO) a handful of healthy habits that can improve your health and/or aid in weight/fat loss. I love that he acknowledges barriers that people may encounter and provides a lot of nuance: “This might work for you if X, you may have a hard time with this if Y.” And he has so much compassion!

This book is meant to be an exercise (😉) to complete so that you end up with goals that are catered to your particular goals and interests. I think this is a great book for providing information and research-backed suggestions without judgment. I will say that the information is not particularly ground-breaking, but wasn’t its goal.

(Listened to the audiobook while following along in the ebook.)

[Laura · Rating 5 out of 5]

This book is an excellent source of information for those looking to create healthy habits to help with fat loss. It's sensible, factual, and backed up by studies.
Having followed Ben on social media for years, I know he loves the science behind what he's talking about. I appreciated the amount of effort he's put into researching this book and making sure that it's written in a straightforward and easy to understand style.

A lot of the information may seem like common sense, but Ben delves deeper into the 'why' of the habits and recommendations. He also presents the reader with several self-assessment questionnaires so that they can understand themselves better and hopefully use this information to understand which healthy habits will work best for them.

Throughout the book, Ben presents his points clearly, in a non-judgmental way. He's not preachy, and not condescending. The tone of the book is conversational and often funny.

There's a strong focus on health and wellbeing, not just fat loss, which I felt was really positive.

An excellent resource for anyone struggling to lose fat and become healthier.

[Megan · Rating 5 out of 5]

What a breath of fresh air! As someone who is overweight, been on diet plans, worked with personal trainers and been on expensive weightloss programmes - none of which addressed nor, in most cases, asked what the barriers were to me losing weight - this was an affirming, empathetic and genuinely useful read.

A lot of it is well known or common sense information, but Ben weaves it into practical advice and frameworks that you can work through. He does not advocate a one-size fits all approach or pile on the guilt if you aren't able to meet a specific goal, on the contrary, he affirms the need for personalised goals, small changes and long-term habit building over short-term gains AND gives you a framework to build your own personalised plan. I cannot recommend this highly enough. In a world full of diet misinformation and money-grabbing schemes. Ben provides researched, accurate information and empathetic options for how best to approach making healthy changes to your lifestyle.

CW: swearing (which given there's one in the sub-title shouldn't be a huge surprise!)

[Tabatha Sanders · Rating 2 out of 5]

I should have known by the title that the book would be full of cursing, but once you get into it, he explains he’s British, and then it all makes sense. It’s not an excuse, but definitely a takeaway because then I won’t listen to it around my kids.

I also didn’t like this book because he doesn’t go deep enough into the science of nutrition. He really glazed over the details of nutrients, how the body treats different nutrients, and the second/third order effects.

His habits are simple and not earth shattering… things like do calf raises while you brush your teeth, or avoiding fad diets to just eat a mix of healthier foods. Really simple stuff, sometimes with practical application so you can make it stick.

I do agree with his observations that people who try fads or trends or strict programs will often fail and put weight back on. If you’re going to make changes to be healthy, you should start with small incremental changes that are more sustainable and beneficial over time.

[Allison · Rating 5 out of 5]

This was really good, and I already want to read it again, annotate it and start implementing changes in my life. I love how Ben speaks on his TikTok page, so when I heard about this book I knew I needed to check it out and I am so glad that I did. I really enjoy the way that he presents the scientifically researched information and makes it easy to digest and understand. I think there are a lot of important take away messages from this one, and I really think it was the right book at the right time. They say when you are ready to learn a teacher will present them self and I really think that this book arrived exactly when I needed it and was ready to make some long term changes in my life. Can't wait to read this one again, and that rarely happens with a nonfiction book.

[Rachel Brown · Rating 4 out of 5]

As a Registered Dietitian, I would absolutely recommend this book as a primer for starting an effective weight management and health journey. None of the habits are groundbreaking or new information, but they're 100% in line with what has been shown to actually make a difference in obesity and weight management research. I appreciate the inclusion of some discussion and tips regarding the psychological and behavioral change aspects of weight management, as well as an emphasis that overvaluation of weight, or using the number on the scale as a sole measure of health and progress leads to poor outcomes. If you get annoyed by swearing or an overly casual, conversational tone, this book may not be for you.

[Kimmi by the Books · Rating 5 out of 5]

Excellent follow up to his first book, Everything Fat Loss. Ben takes such a compassionate, level headed approach to the subject of fat loss. Both of his books explain the science behind fat loss and aim to arm you with the knowledge needed to pick the right approach for you if fat loss is part of your health and fitness goals. I loved the self audit section of this book, and typing out my answers gave me 9 pages of reflections to work with. Ben makes health and fitness feel approachable, achievable, and so much less daunting. plus anyone who simps for his wife as hard as Ben does is great in my book! (His wife, Sohee, is also a fantastic human and an expert on fitness as well!) So glad I picked this up and will autobuy anything Ben puts out in the future.

[Penny Roberts · Rating 4 out of 5]

Ben’s books always hit the mark for me. While some parts cover things you might already know, he goes deeper into the “why” behind it all, which really makes you think about the core root of the problem. That perspective was so refreshing and kept me hooked.

The self audit section was a standout for me - it made me pause, reflect, and really challenge myself in a way I hadn’t expected. Ben’s approach to weight loss, nutrition, and personal training feels so genuine and relatable, and that authenticity makes his advice easy to trust and follow. It’s not just another book; it’s a guide that makes you think and take action. I highly recommend it!

[Tasha · Rating 3 out of 5]

I became health-conscious as I got older and “wiser.” I wasn’t actively seeking diet advice or new research in the field, so this book caught my attention. It’s not a diet program but a guide to building healthy habits. I was already practicing many of the suggestions the book offered, so it reinforced the positive habits I had developed. That made me feel good.

On the use of swear word: while it was funny at first, it quickly became old. Lesson for myself: When used too frequently, their impact fades and they lose their charm.

I felt a personal connection to the author when I learned his wife is Korean (I am also Korean).

[Dagmara · Rating 4 out of 5]

Had I not read "Everything Fat Loss" only a couple of days earlier, I probably would've given 5*. However, I found that a lot of the content was a less nerdy summary of what I already knew from the previous book. I love the nerdy bits, cause as a social scientist myself I do really appreciate if people understand that correlation is not causation :) Still, if I were to recommend only one of them to people who would like a comprehensive guide to fat loss, it would be "Fat loss habits", as it's more accessible and presents an array of habits you can choose to introduce in your daily routine to live a healthier life.