Thin Side Out Quotes

“Physique 57”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“Energy: One –You’re tired, lethargic, you can’t go on. Five –You’re bursting with energy, and feel completely invigorated, you’re ready to take on the world. Mood: One –You’re feeling really low, and totally bummed out. Five –You’re elated, everything’s possible. Tension: One –You’re tightly wound and stressed out over your current problem/ stressor. Five –You’re loose, calm, and relaxed. Problem Solvability: One –Your self-talk sounds like, “I’m stuck. I’m going to be here forever. It’s insurmountable.” Five –Your self-talk sounds like, “I got this. Slam dunk. This is totally solvable.”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“A lot of people like to keep a notepad or a file on their phone where they can just jot down a rating of their hunger stability, one to five. Five being super stable, one being bottom-drop-out hunger. Rate your energy level, mood, concentration—again, one being lousy and five being optimal.”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“Heartiness: Do you want something really filling and substantial, or do you want something light? Temperature: Do you want something warm? Or, are you more in the mood for something cool? Texture: Do you want to spoon something creamy and smooth, or munch something a little more complex and crunchy? Flavor: Are you in the mood for something sweet, savory, salty, sour? What flavor intensity are you desiring? Something really robust and flavorful, or do you want something a little more mellow or bland?”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“Foods are only available if they are actually accessible. As psychologist Signe Darpinian points out, it’s important that you have a selection of foods equally accessible. When you’re hungry and in a time crunch it helps to have a variety of foods that you can eat within the same amount of time. So cutting up the watermelon and boiling the eggs ahead of time will afford you the luxury to choose what you really want—even when you’re in a rush.”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“2. Keep a wide variety of foods available and accessible”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“1. Move all foods into the “No-Guilt” category”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“One: you're full, you don't even want to think about food. Two: you’re pleasantly satisfied; you stopped at the right place and you're done. Three: you're feeling neutral; you're not hungry, you're not full. It’s that perfect, balanced place. Four: you're feeling pleasantly hungry; this is a great place to start eating. You're really interested in food, you're starting to feel light and empty, you feel hollowness in your stomach—you're ready to eat. Five: you've bypassed your initial hunger signals and you are feeling extremely hungry.”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“Wild urgent desire to eat + Highly specific cravings + Indecision = Counterfeit Hunger”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“Not being able to reach satisfaction is a powerful indicator you are not operating in the realm of physical hunger. Another variation on this theme is when you eat massive amounts of food—enormous cartons of steamed rice and orange chicken (that could easily serve a family of four)—yet you don’t feel satisfied. That “bottomless pit” sensation is a sure sign that you've temporarily disconnected from true hunger and fullness. Counterfeit hunger is marked with urgency, guilt, and indecision”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“If I were feeling cheerful and had something incredibly exciting to do right now, would I still want to eat?”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“Putting it all together: Physical Hunger Gentle polite feeling + Heightened taste + No indecision = Physical Hunger”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“When do I eat?” The answer being quite simply, when you're physically hungry. This chapter will teach you how to replace the external cues that used to signal it was time to eat—like the time on the clock or the smell of fresh yeasty bread as you pass a bakery—with your body's own built-in signals of physical hunger.”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“Step 1: Eat When You Feel Physically Hungry”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“Q: What if my body isn’t programmed to be lean? A: Your body wants to be thin more than you do. I promise.”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“research is conclusive that deprivation leads directly to bingeing.”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“Preoccupation with food is the direct result of dieting.”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“Robert Crayhon, MS, CN—called “one of the top ten nutritionists in the country,” by Self magazine—puts it like this: “Choosing food by its fat and calorie content is like choosing your friends by IQ and income levels. You choose your friends because of their overall effect on your life, not their salary.”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“When they eat: Naturally thin people eat when they’re hungry and stop when they’re full. They don’t eat because the clock says it’s lunchtime, or they’re home alone and don’t know what to do with themselves. They don’t eat to distract themselves from their loneliness, or because they just ate two mini Snickers bars so they might as well polish off the whole bag. And if they do go a little overboard and eat until they’re stuffed, they don’t say, Oh well, there goes that, and keep eating long past the point where they’ve overdone it. No, they simply feel physically uncomfortable—and wait until they’re hungry before they eat again.”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“How they eat: Remember the last time you had dinner with your naturally skinny friend? “I’m starving!” she exclaimed, poring over the menu. For you: The (boring) garden salad, of course. Low-fat vinaigrette, on the side. For her: The spinach ravioli in lemon cream sauce. “How can you stand to eat that rabbit food?!” she asked incredulously, eyeing your plate. Which did look pretty sad next to her puffy pasta pillows of ricotta, swimming in creamy, lemon-y deliciousness. While you resigned yourself to your salad, she dove in. “This is so good!” she declared. And then a few minutes later, after just twelve bites, she did the unthinkable—she stopped eating. Because she was full.”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“This process uniquely identifies the impact of hidden causes, rather than merely exploring the factors that are readily apparent. RCA was created by Sakichi Toyoda, founder of Toyota Industries—who Forbes Magazine ranks as the 13th most influential businessman of all time and is often compared to Thomas Edison for his industry-redefining inventions. Toyoda developed a unique system to identify the (often inconspicuous) source of a problem, then implement solutions that prevent the problem from recurring. It was originally applied in the field of engineering, but has since been widely adopted in many industries. I became acquainted with this methodology as a strategy to find corporate solutions, back in my days as a Senior Database Architect. And upon first introduction, the psychologist in me instantly recognized its potential value in dealing with the cream cheese danish in my left hand. And the rest—was history.”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“So, the optimal psychological mindset for successful goal achievement is to be a realistic optimist. Know”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out

“But can you imagine if the very first time that you fell after pulling yourself up on that coffee table, a voice came thundering down at you, berating you for falling? “I knew you couldn't do it! You fell, you idiot! I can’t believe you fell. Everyone else is walking, but not you. You are a pathetic little crawler and you always will be!” No, quite the opposite! Toddlers are met with lavish praise at each minor progression, even steps in the general direction of progress. When the little one pulls herself up, she gets applause. Mom grabs the video camera and calls the grandparents. Can you imagine how different—and by different, I mean better—this journey would be if with every advancement you made, every small, wobbly step you took in the direction toward Hunger Directed Eating (however imperfect it was), you lavished praise, delighted wonderment, and encouragement upon yourself?”
― Josie Spinardi, Thin Side Out: How to Have Your Cake and Your Skinny Jeans Too: Stop Binge Eating, Overeating and Dieting For Good Get the Naturally Thin Body You Crave From the Inside Out