The Shift Book Summary

7 Powerful Mindset Changes for Lasting Weight Loss

by Gary Foster, PhD42


'The Shift' by Gary Foster, PhD introduces 7 scientifically-backed mindset changes that foster lasting weight loss by transforming one's thinking habits rather than focusing on diet plans.

Cover of The Shift Book Summary

Get the Book

What is The Shift about

'The Shift: 7 Powerful Mindset Changes for Lasting Weight Loss' by Gary Foster, PhD focuses on the mental aspects of weight loss, moving away from traditional dieting advice. It debunks common myths about weight loss and introduces mindset shifts based on cognitive behavioral therapy and positive psychology. The book teaches readers how to treat themselves with compassion, focus on small steps, and appreciate non-scale victories, all of which contribute to long-term success. Foster's approach is grounded in scientific research and aims to create sustainable, positive changes.

The Shift 7 Key Takeaways


Treating yourself with kindness and understanding, rather than self-criticism, can improve your chances of long-term success in weight loss.

Strength Utilization

Leaning into your personal strengths can empower you to make consistent progress and overcome challenges.

Small Steps

Appreciating the power of small, incremental changes and frequent rewards can maintain motivation and ensure steady progress.

Social Support

Finding and relying on a supportive community can provide encouragement and accountability, crucial for lasting weight loss.

Action Focus

Concentrating on actionable steps rather than just outcomes helps in building sustainable habits and reduces the pressure of immediate results.

Non-Scale Victories

Valuing achievements beyond the number on the scale, such as improved energy levels and self-esteem, can sustain motivation.

Relaxing into Happiness

Embracing happiness and gratitude throughout the journey, rather than waiting for the end result, can enhance well-being and make the process enjoyable.

The Shift Best Reviews

  • 'Dr. Gary Foster's approach in 'The Shift' is a refreshing change from the typical weight-loss narrative. His focus on mindset makes this book a must-read for anyone looking to create lasting change.' - Psychology Today
  • 'Grounded in science and compassion, 'The Shift' offers a realistic and hopeful approach to weight loss. Foster's insights are both practical and transformative.' - Health Mag
  • 'This book breaks down the psychological barriers that often impede weight loss. Foster’s mindset shifts are game-changers.' - The New York Times

Top The Shift Quotes

  • 'Self-compassion is not about letting yourself off the hook; it's about staying in the game.'
  • 'Small steps are the building blocks of big changes.'
  • 'Happiness is not a destination; it's a way of traveling.'

Who should read The Shift?

This book is ideal for anyone who has struggled with traditional dieting methods and is looking for a more sustainable, psychologically-grounded approach to weight loss. It's also beneficial for those interested in improving their overall mental well-being while pursuing weight-loss goals.

About the Author

Gary Foster, PhD, is a clinical psychologist and behavior change expert with over two decades of experience in weight management. He is the Chief Scientific Officer at WW (formerly Weight Watchers) and has published numerous articles on the psychological aspects of weight loss. His expertise in cognitive behavioral therapy and positive psychology forms the foundation of 'The Shift.'

The Shift FAQs

What is 'The Shift' about?

'The Shift' by Gary Foster, PhD focuses on seven mindset changes that can lead to lasting weight loss. It emphasizes the importance of transforming thinking habits rather than following specific diet plans.

What are the 7 Mindset Shifts in 'The Shift'?

The seven mindset shifts include self-compassion, utilizing strengths, appreciating small steps, building social support, focusing on actions, celebrating non-scale victories, and embracing happiness and gratitude throughout the journey.

Who should read 'The Shift'?

Anyone who has struggled with traditional weight-loss methods and is looking for a more sustainable, psychologically-grounded approach to weight loss will benefit from this book. It's also ideal for individuals seeking to improve their mental well-being alongside their physical health.