18. The 21 days idea came from the surgeon Maxwell Maltz, who observed it took a minimum of 21 days for amputees to get used to their new condition. It’s no basis for making sweeping declarations on all human habit formation.
19. Lally, P., van Jaarsveld, C., Potts, H., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. Eur J Social Psychology, 40(6), 998-1009. Retrieved from http://onlinelibrary.wiley.com/doi/10.1002/ejsp.674/abstract
20. Norcross, J., Mrykalo, M., & Blagys, M. (2002). Auld lang syne: Success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers. J Clinical Psychology, 58(4), 397-405. http://dx.doi.org/10.1002/jclp.1151
21. Motivation is one of the top five most popular categories in nonfiction books, according to Amazon sales data.
22. Kahneman, D. (2011-10-25). Thinking, Fast and Slow (p. 62). Farrar, Straus and Giroux. Kindle Edition.
23. Kell, J. (2016). Diet industry struggles as consumers eat more fresh food. Fortune.com. Retrieved 26 August 2016, from http://fortune.com/2015/05/22/lean-times-for-the-diet-industry/
24. Some people intuitively realize the incongruence of “not enough desire” and “voluntarily suffering while paying $64 billion.” They think if motivation isn’t the problem, we just haven’t found the right diet yet. But the equation itself is flawed, because “wanting it enough” and finding “the right diet” are not the crux of successful weight loss.
25. Hagger, M., Wood, C., Stiff, C., & Chatzisarantis, N. (2010). Ego depletion and the strength model of self-control: A meta-analysis. Psychological Bulletin, 136(4), 495-525. http://dx.doi.org/10.1037/a0019486
26. Researchers in the meta-analysis conducted at the University of Miami state: “Given the overall picture provided by our analyses, we conclude that the meta-analytic evidence does not support the proposition (and popular belief) that self-control functions as if it relies on a limited resource, at least when measured as it typically is in the laboratory. We encourage scientists and nonscientists alike to seriously consider other theories of when and why self-control might fail.”[1]
Carter, et al. (2015). Supplemental material for a series of meta-analytic tests of the depletion effect: Self-control does not seem to rely on a limited resource. J Experimental Psychology: General. http://dx.doi.org/10.1037/xge0000083.supp
27. Neal, D., Wood, W., & Quinn, J. (2006). Habits—a repeat performance. Current Directions in Psychological Science, 15(4), 198-202. http://dx.doi.org/10.1111/j.1467-8721.2006.00435.x
28. Rehrer, C., Karimpour-Fard, A., Hernandez, T., Law, C., Stob, N., Hunter, L., & Eckel, R. (2012). Regional differences in subcutaneous adipose tissue gene expression. Obesity, 20(11), 2168-2173. http://dx.doi.org/10.1038/oby.2012.117
29. Ryan, K., Woods, S., & Seeley, R. (2012). Central nervous system mechanisms linking the consumption of palatable high-fat diets to the defense of greater adiposity. Cell Metabolism, 15(2), 137-149. http://dx.doi.org/10.1016/j.cmet.2011.12.013
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33. The idea behind intermittent fasting is that the fasting period doesn’t last long enough to trigger this response from the body. One popular method is to eat in an eight-hour window every day. For example, you might eat all of your meals between 12 and 8 PM. How well it works is inconclusive and isn’t addressed in this book.
34. Attia, P. (2012). Do calories matter? The Eating Academy. Retrieved 30 August 2016, from http://eatingacademy.com/nutrition/do-calories-matter
35. A gram is a measurement of mass, which tells us how much matter is in an object. Weight is how hard gravity pulls on an object’s mass. Since we’re all on earth, an object’s weight and mass are going to be the same thing. On earth, the mass and weight of one egg is 50g. If you move an egg from earth to the moon, the mass will remain constant at 50g, but the weight will decrease to 8.3g.
I’ll use the term weight because it’s more commonly used and still accurate on earth. If you read this on the moon, please adjust accordingly (and invite me over for a basketball game so I can finally dunk on a 10-foot rim).
36. Bailor, J. (2013). The calorie myth.
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Just an anecdote about MSG: I ate at an Asian fusion restaurant one time, and about 20 minutes after the meal, which was delicious, I got a headache. Headaches are very rare for me, so I went back and asked the restaurant if my meal contained MSG, and sure enough, it was in the sauce. Mystery solved. I stopped eating there.
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