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In today’s world of plenty, we often tend to eat far too much …

• Overeat, v. To dine. Ambrose Bierce
• We don’t walk. We overeat because we’ve made it easy to overeat. We have fast-food joints on every corner. By the way, the ‘we’ is all of us. It’s not the government. It’s all of us doing this together. Mehmet Oz
• In general, mankind, since the improvement in cookery, eats twice as much as nature requires. Benjamin Franklin
• I’ve decided that perhaps I’m bulimic and just keep forgetting to purge. Paula Poundstone
• My doctor told me to stop having intimate dinners for four. Unless there are three other people. Orson Welles
• The meal is not over when I’m full. The meal is over when I hate myself. Louis C.K.
• When we win, I’m so happy I eat a lot. When we lose, I’m so depressed, I eat a lot. When we’re rained out, I’m so disappointed I eat a lot. Tommy Lasorda
• You better cut the pizza in four pieces because I’m not hungry enough to eat six. Yogi Berra
• Eat whatever you want and if anyone tries to lecture you about your weight, eat them too.
• I’m at the age where food has taken the place of sex in my life. In fact, I’ve just had a mirror put over my kitchen table. Rodney Dangerfield
• Over-eating,  Excess,  Food cravings,  Gluttony, Health,  Body image,  Self-esteem

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… causing many to be overweight …

• The commonest form of malnutrition in the western world is obesity. Mervyn Deitel
• If two heads are better than one, then what about double chins? On that note, I will help myself to seconds. Jarod Kintz
• Now that food has replaced sex in my life, I can’t even get into my own pants.
• A recent survey or North American males found 42% were overweight, 34% were critically obese and 8% ate the survey. Banksy

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… and even obese

• According to the surgeon general, obesity today is officially an epidemic; it is arguably the most pressing public health problem we face, costing the health care system an estimated $90 billion a year. Three of every five Americans are overweight; one of every five is obese. The disease formerly known as adult-onset diabetes has had to be renamed Type II diabetes since it now occurs so frequently in children. A recent study in the Journal of the American Medical Association predicts that a child born in 2000 has a one-in-three chance of developing diabetes. (An African American child’s chances are two in five.) Because of diabetes and all the other health problems that accompany obesity, today’s children may turn out to be the first generation of Americans whose life expectancy will actually be shorter than that of their parents. The problem is not limited to America: The United Nations reported that in 2000 the number of people suffering from overnutrition–a billion–had officially surpassed the number suffering from malnutrition–800 million. Michael Pollan

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Overeating and being overweight is bad for us physically …

• They are sick that surfeit with too much, as they that starve with nothing. William Shakespeare
• Gluttony is the source of all our infirmities and the fountain of all our diseases. As fire extinguished by an excess of fuel, so is the natural health of the body destroyed by an intemperate diet. Robert Burton
• If food is your best friend, it’s also your worst enemy. Edward “Grandpa” Jones
• He who takes medicine and neglects to diet wastes the skill of his doctors. Chinese Proverb
• If diet is wrong, medicine is of no use. If diet is correct, medicine is of no need.  Ancient Ayurvedic proverb
• Associated with this weight gain are increased risks in adulthood for joint problems, angina, high blood pressure, heart attacks, strokes, type 2 diabetes and, ultimately, premature death. Outside of the human costs, health experts estimate that treating adult obesity-related ailments will cost the American economy nearly $150 billion in 2009. Jeff Schweitzer
• Health,  Illness

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… and emotionally …

• The meal is not over when I’m full. The meal is over when I hate myself. Louis C.K.
• The spirit cannot endure the body when overfed, but, if underfed, the body cannot endure the spirit. St Frances de Sales
• Clogged with yesterday’s excess, the body drags the mind down with it. Horace
• Because I hated myself so much for my fatness, I always looked for other fat people, and especially for fatter people, to judge as harshly as the world seemed to be judging me. And you know what? There was always someone fatter who was more disgusting than I was, more not with it, and more lazy. It helped me validate myself as mis-seen, misunderstood, and misevaluated. It also helped me find some sort of weird self-esteem that I never could find when looking at myself in the mirror. Dan Pearce

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… and can even be deadly

• I saw few die of hunger; of eating, a hundred thousand. Benjamin Franklin
• More die in the United States of too much food than of too little. John Kenneth Galbraith
• Gluttony kills more than the sword. Proverb
• Poor, darling fellow-he died of food. He was killed by the dinner table. Diana Vreeland
• Govern well thy appetite, lest Sin / Surprise thee, and her black attendant, Death. John Milton
• Your body is the baggage you must carry through life. The more excess the baggage, the shorter the trip.

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It’s important to have a healthy body …

• A healthy body is the guest-chamber of the soul; a sick, its prison. Francis Bacon
• Keeping your body healthy is an expression of gratitude to the whole cosmos — the trees, the clouds, everything. Thich Nhat Hanh
• The body too has its rights; and it will have them: they cannot be trampled on without peril.  The body ought to be the soul’s best friend.  Many good men however have neglected to make it such: so it has become a fiend and has plagued them.  Augustus William Hare and Julius Charles Hare
• Yet this is health: To have a body functioning so perfectly that when its few simple needs are met, it never calls attention to its own existence.  Bertha Stuart Dyment
• If your body’s not right, the rest of your day will go all wrong. Take care of yourself. Terri Guillemets
• The body has to be looked after: one has to be very caring about the body and very loving to the body.  And then, its very spontaneity purifies it, makes it holy.  Osho
• Many people treat their bodies as if they were rented from Hertz–something they are using to get around in but nothing they genuinely care about understanding. Chungliang Al Huang

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… and not to dig your grave with your teeth

• Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise. Mike Adams
• Don’t dig your grave with your own knife and fork. English Proverb
• As for food, half of my friends have dug their graves with their teeth. Chauncey M. Depew

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Learn to accept your body

• Body acceptance means, as much as possible, approving of and loving your body, despite its “imperfections”, real or perceived. That means accepting that your body is fatter than some others, or thinner than some others, that your eyes are a little crooked, that you have a disability that makes walking difficult, that you have health concerns that you have to deal with — but that all of that doesn’t mean that you need to be ashamed of your body or try to change it. Body acceptance allows for the fact that there is a diversity of bodies in the world, and that there’s no wrong way to have one. Golda Poretsky
• Acceptance,  Body image

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Your body is a temple, but only if you treat it as one

• If anything is sacred, the human body is sacred. Walt Whitman
• If there is any true temple, true gurdwara, true mosque or true church, it is our own body. This place God has designed for Himself, and He sits within it. Maharaj Charan Singh Ji
• Keeping your body healthy is an expression of gratitude to the whole cosmos — the trees, the clouds, everything. Thich Nhat Hanh
• My body is precious and not separate from my soul. S.A.R.K.
• My body is the temple of my soul. It is a gift from God. If I look after it, it will provide me with radiant energy to fulfil my purpose in life.
• Remember that the body is the temple of the soul. Those who mistreat the body tend to mistreat the soul within. Observe vital health laws, such as exercise, healthy diet, and self- control.  Susan Santucci
• Revere the body and care for it, for it is a temple. Swami Muktananda
• The body is a sacred garment. Martha Graham
• The body is your temple. Keep it pure and clean for the soul to reside in. K.S. Lyengar
• There is but one temple in the universe and that is the body of man. Novalis
• There is but one temple in this Universe: The Body. We speak to God whenever we lay our hands upon it.  Thomas Carlyle
• You only get one body; it is the temple of your soul. Even God is willing to live there. If you truly treat your body like a temple, it will serve you well for decades. If you abuse it you must be prepared for poor health and a lack of energy. Ollie Hille
• Your body is a temple, but only if you treat it as one. Astrid Alauda
• Your body is a temple, not a drive-through.
• Your body is precious. It is our vehicle for awakening. Treat it with care. Buddha
• The body

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Remember your body is the only place you have to live

• Take care of your body. It’s the only place you have to live. Jim Rohn
• If you don’t take care of this the most magnificent machine that you will ever be given…where are you going to live? Karyn Calabrese
• The body is the soul’s house. Shouldn’t we therefore take care of our house so that it doesn’t fall into ruin?  Philo Judaeus
• A house is a home when it shelters the body and comforts the soul. Phillip Moffitt

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Remember, you are what you eat

• At the most basic, obvious, and literal level, we are what we eat. Food provides the materials for the construction of our body’s architecture. Food becomes us. Dr. Alejandro Junger
• Avoid fruit and nuts. You are what you eat. Jim Davis
• Garbage in garbage out. George Fuechsel
• How do you build up your bank account? By putting something in it everyday. Your health account is no different. What I do today, I am wearing tomorrow. If I put inferior foods in my body today, I’m going to be inferior tomorrow, it’s that simple. Jack Lalanne
• If you are what you eat, I’m fast, cheap and easy.
• If you put junk food in your body, your body will turn to junk. Goldie Hawn
• Preserve and treat food as you would your body, remembering that in time food will be your body. B.W. Richardson
• Tell me what you eat, and I will tell you what you are. Anthelme Brillat-Savarin
• Tell me what you eat, and I will tell you who you are. Brillat-Savarin
• We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are. Adelle Davis
• You are what you eat – so don’t be fast, cheap, easy or fake.
• You are what you eat? That’s strange, I don’t think I’ve eaten any sexy beasts today…

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Lose weight by not eating more than you need to

• The more you eat, the less flavor; the less you eat, the more flavor. Chinese Proverb
• To avoid sickness, eat less; to prolong life worry less. Weng Chu Hui
• To lengthen thy Life, lessen thy meals. Benjamin Franklin
• In general, mankind, since the improvement in cookery, eats twice as much as nature requires. Benjamin Franklin
• I am a better person when I have less on my plate. Elizabeth Gilbert
• To lengthen your life, shorten your meals. Proverb
• Eat little, sleep sound. Iranian Proverb
• He that eats till he is sick must fast till he is well. English Proverb
• Fear less, hope more; eat less, chew more; whine less, breathe more; talk less, say more; love more, and all good things will be yours. Swedish proverb
• If you wish to grow thinner, diminish your dinner. H.S. Leigh
• Your stomach shouldn’t be a waist basket.
• He that eats till he is sick must fast till he is well. English Proverb
• Never eat more than you can lift. Miss Piggy
• Never order food in excess of your body weight. Erma Bombeck
• The worst vice of the solitary is the worship of his food. Cyril Connolly

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Eat to live instead of living to eat

• Worthless people live only to eat and drink; people of worth eat and drink only to live. Socrates
• According to the saying of an ancient philosopher, one should eat to live, and not live to eat. Moliere
• One should eat to live, not live to eat. Benjamin Franklin

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More tips to avoid overeating

• If you don’t want to eat it, don’t keep it in the house.
• Plan meals so you don’t get too hungry and overeat.
• Avoid smorgasbords and buffets.
• Don’t leave leftovers out.
• Eat lightly on the day you are planning to eat out.
• End meals with something small and sweet.
• Go for a walk after meals to get out of the kitchen.
• Don’t over-shop; buy only what you need each week.
• Have a snack before you attend social functions where food will be served.
• Quantify your hunger and aim to only eat when you are at eight or nine out of 10.

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Many try to lose weight by going on diets but this hardly ever works in the long term …

• I’m almost convinced that dieting is totally useless. Cris Slentz
• A diet is a plan, generally hopeless, for reducing your weight, which tests your will power but does little for your waistline. Herbert B. Prochnow
• At the end of every diet, the path curves back to the trough. Mason Cooley
• A diet is a selection of food that makes other people lose weight.
• It’s not women’s fault that diets don’t work. It’s not perversity of lack of willpower. God did this — in Her great wisdom. Dr. Wayne Callaway
• Probably nothing in the world arouses more false hopes than the first four hours of a diet. Dan Bennett
• The second day of a diet is always easier than the first. By the second day you’re off it. Jackie Gleason

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… as the jokes prove

• At the end of every diet, the path curves back to the trough. Mason Cooley
• Dieting is wishful shrinking.
• I have gained and lost the same ten pounds so many times over and over again my cellulite must have déjà vu. Jane Wagner
• I went on a diet, swore off drinking and heavy eating, and in fourteen days I lost two weeks. Joe E. Lewis
• I’m on a 90-day wonder diet. Thus far, I’ve lost 45 days.
• I’ve been on a constant diet for the last two decades. I’ve lost a total of 789 pounds. BY all accounts, I should be hanging from a charm bracelet. Erma Bombeck
• I’ve been on a diet for two weeks and all I’ve lost is fourteen days. Totie Fields
• The second day of a diet is always easier than the first. By the second day you’re off it. Jackie Gleason

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Dieting often leads to binging and even greater weight gain

• Many times, dieting can lead to out-of-control binge eating episodes in which the dieter gets so fed up with restricting herself that she overindulges in every “sinful” treat she had been avoiding. Lauri Watson
• I’ve never met a diet that didn’t have a binge attached to it. Geneen Roth
• Strict diets, especially those that revolve around limiting or completely eliminating foods, food groups, or macronutrients only add fuel to the binge eating fire. The solution is not found in a diet, so don’t search for one.  Nia Shanks

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Therefore, stop dieting

• Stop dieting. The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat. Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Avoid banning certain foods as this can make you crave them even more. Melinda Smith

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Keeping weight down should be a lifestyle, not an event

• It’s not what you do once in a while, it’s what you do day in and day out that makes a difference. Jenny Craig
• Losing weight for a big event is a great reason for you to call Jenny Craig, but don’t forget the biggest of event all, your life. Jenny Craig
• People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas

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Eat a balanced diet

• Diet is the essential key to all successful healing. Without a proper balanced diet, the effectiveness of herbal treatment is very limited. Michael Tierra
• A balanced diet is a cookie in each hand. Barbara Johnson
• Food is an important part of a balanced diet. Fran Lebowitz
• Well balanced diet: a hamburger in each hand.
• Eat real, whole, natural foods most of the time. Eat when you’re physically hungry and learn to do something other than turn to food when you’re gripped by emotion and want to eat. Nia Shanks
• Diet,  Balance

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Eat healthy food

• If you keep on eating unhealthy food than no matter how many weight loss tips you follow, you are likely to retain weight and become obese. If only you start eating healthy food, you will be pleasantly surprised how easy it is to lose weight. Subodh Gupta
• Eating healthy nutritious food is the simple and right solution to get rid of excess body weight effortlessly and become slim and healthy forever. Subodh Gupta
• There is no diet that will do what eating healthy does.
• Food

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Eating healthily is a virtuous cycle

• It’s a universal truth: when you are fit and healthy, you crave the good-quality foods that maintain that state. Dr. Alejandro Junger

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Eating healthy food is not only good for your waist line but also great for your health

• Let food be thy medicine and medicine be thy food. Hippocrates
• You pray for good health and a body that will be strong in old age. Good — but your rich foods block the gods’ answer and tie Jupiter’s hands. Persius
• I have spent my career in research and teaching unraveling the complex mystery of why health eludes some and embraces others, and I now know that food primarily determines the outcome. T. Colin Campbell
• Good food is wise medicine. Alison Levitt M.D.
• The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison. Ann Wigmore
• If you plant Twinkies in your body garden, how do you expect to harvest health? Terri Guillemets
• No disease that can be treated by diet should be treated with any other means. Maimonides
• Health

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Eat 3 meals a day plus healthy snacks

• Eat 3 meals a day plus healthy snacks. Eating breakfast jump starts your metabolism in the morning. Follow breakfast with a balanced lunch and dinner, and healthy snacks in between. Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.   Melinda Smith
• Missing breakfast sets up a binge eater both biologically and psychologically: Extending the fasting period from the night before intensifies hunger later in the day, making it more likely that they’ll overeat and justify it by telling themselves, “It’s okay; I skipped breakfast. Naomi Barr
• DON’T skip meals! This is very important. Skipping meals and snacks can cause you to overeat at the next meal and eating just one (or two) big meal per day can wreak havoc on your blood sugars and hinder weight loss. Aim for three meals per day plus one or two healthy snacks. Lauri Watson
• Cereal eating is almost a marker for a healthy lifestyle. It sets you up for the day, so you don’t overeat. Bruce Barton
• Stave off nighttime binges. On its simplest level, binge eating at night is often brought on by starving all day. Eat a sensible breakfast and lunch, and you’re less likely to clean out your refrigerator at night. Susan Zelitch, MD

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Drink water before each meal

• Quench your hunger with water. Instead of high-calorie, low-nutrient drinks like soda, alcohol, or other sugary drinks, choose water. It’s free wherever you go, and most people don’t meet their 8-10 cups-a-day requirement. Drink water before, during, and after a meal to slow yourself down while eating and curb hunger. Nicole Nichols
• Sometimes, we can confuse hunger with thirst. If you find yourself staring into the fridge looking for something to eat, but don’t know what you want, you are most likely experiencing boredom cravings. Grab a glass of water and walk away. Lauri Watson
• You can do something as simple as drinking two cups of water before a meal to fill your belly a bit so that you don’t overeat, or change up your cheese from dairy to nondairy. Kathy Freston
• Water

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Practice moderation rather than abstinence

• Instead of eating the whole carton of ice cream on Saturday night, why not enjoy a small serving a few times throughout the week? Lauri Watson
• You should have a modest meal, rather than a major meal. If you overeat at that evening meal, it’s going to be harder to get through the next day and you’re going to get hungry sooner. Jodi R. Godfrey
• Moderation,  Balance

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Learn to listen to your body

• Learn to listen to your body. Relearn how to identify physical hunger. In the midst of my disordered eating habits, I couldn’t identify physical hunger. I lost that ability for well over a year, even when I started to recover from binge eating. But I was patient and became more in-tune to my body’s signals. Learn to identify physical hunger. And when you eat, eat slowly and savor your food. Listen to your body’s signals and identify when you’re satisfied. Make an effort to stop eating when you’re satisfied, but not overly stuffed. Nia Shanks
• Listen to your body. Learn to distinguish between physical and emotional hunger. If you ate recently and don’t have a rumbling stomach, you’re probably not really hungry. Give the craving time to pass. Melinda Smith
• Inner wisdom

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Never be more than 2/3 full

• Ayurveda, which means “science of life,” is thought to be the world’s oldest medical system. It’s still going strong. Many other philosophies, religions and medical practices have borrowed its basic tenet that the stomach must never be more than 2/3 full: 1/3 food, 1/3 drink, 1/3 room for digestion. It’s sometimes said the last third, the empty space, is to digest emotions since these can strongly flavor what and how we eat. Undigested emotions are thought to be the cause of most diseases. Ayurvedic therapists counsel to stop eating before you start feeling full. Sandra Garson

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Stay clear of low volume, high calorie foods

• Choose satisfying foods. Steer away from foods that give you a lot of calories for very little volume, such as milk shakes, cheese, and chocolate. The higher the fiber, protein, and/or water content of a food or meal, the more likely it is to be satisfying in your stomach without going overboard on calories. Elaine Magee, MPH, RD
• If you’re going to overeat, eat foods that have a lot of volume and fewer calories. David Grotto

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Fill up on fiber

• Fill up on fiber. The healthiest and most filling foods are high in fiber—think fruits and veggies, and whole, unprocessed grains. Adding fiber to your diet will aid in weight loss, and keep you feeling fuller longer, so you may eat less. Nicole Nichols

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Buy smaller packages

• Buy smaller packages. Studies show that when people eat directly out of big bags of chips, big bags of cookies, supersize popcorn, they eat 25 to 50 per cent more. Leslie Beck

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Don’t eat from the bag

• Plate your snacks. Never eat your snacks straight out of the bag. When you eat that way you don’t get a sense of how much you’ve actually eaten until the bag is empty. Leslie Beck
• NEVER eat directly from the whole carton, bag or box. Take out your portion and put the rest away. Lauri Watson

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Have a healthy snack before you go out

• Have a snack before you go out. Whenever you’re going out, whether it’s to a dinner party, a restaurant or a cocktail party, have a snack before you go. Try a piece of fruit, some yogurt or a filling bowl of vegetable soup. By doing this, you won’t arrive famished and be more likely to overeat. Leslie Beck

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Keep a food dairy

• Keep a food diary for at least a couple of weeks. Write down everything you eat and you’ll start to see patterns, she says. You can even write down why you’re eating something and you may find it’s because you’re bored or stressed out or it’s just become a habit in front of the television at night. Leslie Beck
• Keep a food diary. Write down what you eat, when, how much, and how you’re feeling when you eat. You may see patterns emerge that reveal the connection between your moods and binge eating. Melinda Smith

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Avoid junk food …

• We don’t need a law against McDonald’s or a law against slaughterhouse abuse — we ask for too much salvation by legislation. All we need to do is empower individuals with the right philosophy and the right information to opt out en masse. Joel Salatin
• We don’t walk. We overeat because we’ve made it easy to overeat. We have fast-food joints on every corner. By the way, the ‘we’ is all of us. It’s not the government. It’s all of us doing this together. Mehmet Oz
• If we’re not willing to settle for junk living, we certainly shouldn’t settle for junk food. Sally Edwards
• Eating crappy food isn’t a reward — it’s a punishment. Drew Carey
• You are what you eat – so don’t be fast, cheap, easy or fake.
• Health food may be good for the conscience but Oreos taste a hell of a lot better. Robert Redford
• Saying yes to the skinny jeans by saying no to the donuts. Betsy Cañas Garmon

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… except maybe on rare occasions

• He was chugging brown pop from a can Jack had handed him while he stuffed nacho cheese Doritos in his face. I was glad to see he looked lots better, almost completely like himself, which proves Doritos and brown pop really are health foods. C. Cast, Hunted
• I am going to start my diet tomorrow but first I need to eat all the junk food in my house today.

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You only have to savour real food to appreciate the difference

• If junk food is the devil, then a sweet orange is as scripture. Terri Guillemets
• Did you ever stop to taste a carrot? Not just eat it, but taste it? You can’t taste the beauty and energy of the earth in a Twinkie. Terri Guillemets

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Fast food is all calories and no nutrition

• We think fast food is equivalent to pornography, nutritionally speaking. Steve Elbert
• It’s not food if it arrived through the window of your car. Michael Pollan
• We are all dietetic sinners; only a small percent of what we eat nourishes us; the balance goes to waste and loss of energy. William Osler
• The breakfast slimes, angel food cake, doughnuts and coffee, white bread and gravy cannot build an enduring nation. Martin H. Fischer

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Eating fast food is putting low value on what you eat …

• Eating at fast food outlets and other restaurants is simply a manifestation of the commodification of time coupled with the relatively low value many Americans have placed on the food they eat. Andrew F. Smith

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… and is bad for your health as well as your weight

• You can do a lot for your diet by eliminating foods that have mascots. Ted Spiker
• If you plant Twinkies in your body garden, how do you expect to harvest health? Terri Guillemets

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Eat mindfully …

• Better to eat a dry crust of bread with peace of mind than have a banquet in a house full of trouble. Proverbs
• Eat mindfully. Give thanks for your food. Chew each bite. Pause in between bites. Tess Marshall
• Eating is more pleasurable when it is a multi-sensory experience. Use your eyes and notice what is on your plate. Smell the aroma. Chew slowly so you can appreciate the flavors and experience the textures. Amanda Owen
• He who distinguishes the true savor of his food can never be a glutton; he who does not cannot be otherwise. Henry David Thoreau
• Mindful eating is eating slowly, fully tasting the food, appreciating every bite, being conscious of what you’re putting into your body, savoring but not overdoing. Leo Babauta
• One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating. Luciano Pavarotti
• Take the time to really appreciate your food. Savor every bite and take the time to enjoy the flavors present in your meal. Make an effort to chew your food more before swallowing. Leo Babauta
• The more you eat, the less flavor; the less you eat, the more flavor. Chinese Proverb
• There are some people who eat an orange but don’t really eat it. They eat their sorrow, fear, anger, past, and future. Thich Nhat Hanh
• Mindfulness

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… by staying present while eating …

• Stay present while eating. Be aware of what you are eating and how much. Focus on your food and minimize any other distractions: Avoid eating in front of the TV or computer. Clear off the kitchen table. Don’t read, study, write or talk on the phone while you eat. By eating more mindfully, you will enjoy your meals more, notices fullness, flavor and satisfaction better than ever before, and feel less of a desire to overeat.  Lauri Watson
• Never eat while doing something else, because you won’t get the satisfaction from your food and you’ll be more likely to overeat. Bethenny Frankel
• Be present when you’re eating, and be mindful of the way you talk about food when you’re not. Amanda Owen
• When walking, walk. When eating, eat. Zen Proverb
• Presence

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… and eating slowly …

• Set a kitchen timer or monitor the clock and try to extend meal times to 15-20 minutes. Take small bites and put your fork down in between bites. Have a conversation, chew slowly, etc. These strategies will allow your body to have enough time for its fullness cues to kick in. It takes about 15-20 minutes for your tummy to send a single to your brain that you are full. Lauri Watson
• Eat slowly. This isn’t a new concept; remember all those familiar dieting tips like “sip water between bites” and “chew thoroughly before swallowing”? These were all aimed at slowing us down when we eat. Research led by Mark Gold, MD, at the University of Florida at Gainesville has shown it takes 12 or more minutes for food satisfaction signals to reach the brain of a thin person, but 20 or more minutes for an obese person. Eating slowly ensures that these important messages have time to reach the brain. Elaine Magee, MPH, RD
• Slow down,  Haste

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… so you really taste the flavour of your food

• The more you eat, the less flavor; the less you eat, the more flavor. Chinese Proverb
• He who distinguishes the true savor of his food can never be a glutton; he who does not cannot be otherwise. Henry David Thoreau
• Eating is more pleasurable when it is a multi-sensory experience. Use your eyes and notice what is on your plate. Smell the aroma. Chew slowly so you can appreciate the flavors and experience the textures. Amanda Owen
• Take the time to really appreciate your food. Savor every bite and take the time to enjoy the flavors present in your meal. Make an effort to chew your food more before swallowing. Leo Babauta
• Mindful eating is eating slowly, fully tasting the food, appreciating every bite, being conscious of what you’re putting into your body, savoring but not overdoing. Leo Babauta
• Make the first bites count. The maximum food enjoyment comes in the initial bites. After a few bites, taste buds start to lose their sensitivity to the chemicals in food that make it taste good. Satisfying your taste buds by really savoring those first few bites may help you stop eating when you’re physically comfortable. Elaine Magee, MPH, RD
• Savouring,  Savour simple joys

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Learn to differentiate between hunger and cravings

• Learn to differentiate between hunger and cravings. Cravings are usually for something specific (brownies, French fries, bread, candy, etc.). However, if you are truly hungry, you will most likely eat anything, including raw veggies dipped in hummus or a small handful of nuts. Lauri Watson
• Cravings,  Food cravings

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Keep your house free of trigger foods

• Avoid temptation. You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods. Melinda Smith
• If you keep good food in your fridge, you will eat good food. Errick McAdams

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When you feel a craving, distract yourself

• Fight boredom. Instead of snacking when you’re bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening. Melinda Smith
• Avoid the impulse to use food as a source of comfort. When you find yourself reaching for food to counteract the effects of a bad day, make a conscious effort to divert yourself to another activity rather than eating.
• When a craving for a specific food strikes, have an answer for it: Go for a walk, read a good book, take a hot bath, whatever you have to do to get your mind off of the craving. Lauri Watson
• Take your mind away from your forbidden food by focusing on something that takes all your concentration, like the Sunday crossword puzzle. Once your mind is engaged in a task that you enjoy and must pay attention to, you’re less likely to be fixated on food.  Dori Winchell, PhD
• If you are about to overeat, stop for a moment and ask yourself if it’s worth it. Will you actually feel better, or will you feel guilty or remorseful for having abused yourself? Do you want to be bad to yourself? If so, then ask yourself why. Think about it for several minutes. What could you do instead? Read a book or visit a new Internet site. Call a friend and tell them what’s wrong. Attend to some work you’ve been putting off. If you must binge, try a harmless substance, like apples or grapes. Carrots, crackers, or pretzels with a lot of water can also be satisfying. If that doesn’t work, if you must eat a ton of ice cream or fried stuff, cakes, shakes or whatever, then don’t think it’s the end of the world. Norris Chumley

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Record your indulgences and triggers

• Record your indulgences. Even if you’ve just eaten the whole box of goodies, it’s not too late to do something about the binge. Write down what triggered the binge, so that you can figure out what to do differently next time. Elizabeth Somer, RD.
• I tell people to track their binges for a week. What set them off? What are the cues? Was it a call from your boss? People think their binges come out of the blue, but once they start writing them down, they’re surprised to find out that they have clear patterns. Naomi Barr

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Do healthy exercise

• Not only will exercise help you lose weight in a healthy way, but it also lifts depression, improves overall health, and reduces stress. The natural mood-boosting effects of exercise can help put a stop to emotional eating. Melinda Smith
• Why am I thinking about Krispy Kremes? We’re supposed to be exercising. Meg Cabot
• People say that losing weight is no walk in the park. When I hear that I think, yeah, that’s the problem. Chris Adams
• No one in our society needs to be told that exercise is good for us. Whether you are overweight or have a chronic illness or are a slim couch potato, you’ve probably heard or read this dictum countless times throughout your life. But has anyone told you— indeed, guaranteed you—that regular physical activity will make you happier? I swear by it. Sonja Lyubomirsky
• Don’t try to lose weight. Take delight in gaining fitness. Alan Cohen
• Exercise, play, move. Stretch, feel, reach, sweat. Skip, dance, hug! Use the body God gave you, don’t let it rot. Terri Guillemets
• Exercise

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Get enough sleep

• Get enough sleep. If you’re tired, you may want to keep eating in order to boost your energy. Take a nap or go to bed earlier instead. Melinda Smith
• Sleep

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Forgive yourself for slip ups …

• Forgive yourself. You didn’t start bingeing overnight, and you won’t be able to stop that quickly either. Each small step that you take away from bingeing will help you feel better about yourself, but it can take a few years to change your behavior completely. “Forgive yourself in advance for slip-ups. And just remember: To succeed, the trick is to try and try again. Mary Froning
• Be kind to yourself. You’re going to slip up. And when you do, you must be kind to yourself. Berating yourself when you binge or slip up only makes things worse. Instead of calling yourself a “failure” or something similar, be kind to yourself. Realize it’s just a tiny mistake. Give yourself a break because you are trying your very best. Nia Shanks
• When you binge, don’t beat yourself up over it. We’ve all had those days at some point, and you can’t change what happened in the past. Do move forward and make your next meal or snack a healthy, portion-controlled one. Don’t overly restrict your diet over the next few days to “make up for being bad.” This will make you more likely to continue the cycle of deprivation dieting and binging. Lauri Watson
• Self-forgiveness

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… and don’t punish yourself when you do

• Don’t punish yourself at the gym after a binge. Stick to your usual exercise routine. Maybe go for an extra walk or do some other light activity in addition to your workouts but try to avoid the mindset of “working off” the calories you consumed. This, too, can lead to an unhealthy cycle of binging and over-exercising. Lauri Watson

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Beware of holidays

• The holidays can turn … into a year of overeating. There are some who gain 20 or 30 pounds over the year. Their mindset is why not keep going. Leslie Fink

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Stop while you’re ahead

• Stop while you’re ahead. You couldn’t help yourself. You stopped at the mall and bought a 5-pound box of chocolates. Now you and the chocolates are home alone. Throw them out.  And while you’re at it, take a walk or call a friend so that you can think about something else. “Too late? Already ate half the box? Throw out the rest.   Elizabeth Somer, RD.

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Get support if you need it

• Get support. You’re more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it’s not with a professional. Lean on family and friends, join a support group, and if possible consult a therapist. Melinda Smith
• Supportive groups are crucial. Surround yourself with positive people who motivate you to reach your goals, not those who want to sabotage your efforts. When you feel tempted, emotional, or if you have already gotten off-track, turn to your support group. Call a friend, email a family member, or get online to the message boards. Sometimes all you need is a short word of advice from a friendly voice. Nicole Nichols
• Women almost always binge alone. With friends, you’d be able to talk out your feelings instead of eating them away. So if you’re feeling down and you’re about to raid the refrigerator, call a friend first. Mary Froning, PsyD.

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Follow this Buddhist advice

• Two-thirds of the rules in the Buddha’s code of conduct for his monks, the Vinaya, are about eating. Here is a taste of vows not to break: To take only enough food to fill one bowl. To not take an extra-large mouthful.  To not eat in any way that stuffs out the cheeks.  To not eat food deliberately stored for the future.  To not eat beyond the appointed meal times.  Sandra Garson

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Realise that emotions often lie at the root of overeating …

• One of the most common reasons for binge eating is an attempt to manage unpleasant emotions such as stress, depression, loneliness, fear, and anxiety. When you have a bad day, it can seem like food is your only friend. Binge eating can temporarily make feelings such as stress, sadness, anxiety, depression, and boredom evaporate into thin air. But the relief is only very fleeting. Melinda Smith
• Binge eating is literally stuffing feelings down. Mary Froning
• Gluttony is an emotional escape, a sign something is eating us. Peter De Vries
• If hunger is not the problem, then eating is not the solution.
• Obesity is a mental state, a disease brought on by boredom and disappointment. Cyril Connolly
• Almost everyone I’ve ever met who overeats is doing so on behalf of an old self (a discouraged child, an unpopular teenager, a self-conscious young adult) who no longer exists. Deepak Chopra
• …compulsive eating is basically a refusal to be fully alive. No matter what we weigh, those of us who are compulsive eaters have anorexia of the soul. We refuse to take in what sustains us. We live lives of deprivation. And when we can’t stand it any longer, we binge. The way we are able to accomplish all of this is by the simple act of bolting — of leaving ourselves — hundreds of times a day. Geneen Roth
• If you’ve ever make room for dessert even though you’re already full or dove into a pint of ice cream when you’re feeling down, you’ve experienced emotional eating. Emotional eating is using food to make yourself feel better—eating to fill emotional needs, rather than to fill your stomach. Melinda Smith
• Emotions

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… especially a sense of inner unease or emptiness

• Underneath our nice, friendly facades there is great unease. If I were to scratch below the surface of anyone I would find fear, pain, and anxiety running amok. We all have ways to cover them up. We overeat, over-drink, overwork; we watch too much television. Joko Beck
• We have it in our head that if we fill our stomachs, we’ll fill our hearts. Kate Wicker
• Almost everyone I’ve ever met who overeats is doing so on behalf of an old self (a discouraged child, an unpopular teenager, a self-conscious young adult) who no longer exists. Deepak Chopra
• There ARE people who won’t customarily eat an entire row of cookies, or hear food calling their name from other rooms, or who don’t grind up food in the garbage disposal for fear of eating it, or get it back out of the garbage so they could eat it. Of course, my binge eating was just a cover-up for the larger issue: Trying to fill the emptiness. SARK

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Get in touch with the underlying emotions

• If you feel the urge to binge, set the kitchen timer for 15 minutes and try to figure out what’s going on. Is anger or depression or anxiety making you want to stuff yourself with candy bars? If so, try to figure out why you feel so upset. Mary Froning, PsyD.
• Binge eating is literally stuffing feelings down. Mary Froning
• Consider what would happen if you didn’t eat when you’re, say, feeling sad. You may, even on a subconscious level, believe that you’d fall apart if you let the sadness in or never stop crying, says Roth. Or you may think you just can’t deal with your boredom. But give it a try once and see. Allow yourself to feel the boredom, sadness, or anxiety without using food to change the channel on what’s happening in your life. Geneen Roth
• Letting go of emotions through mindfulness

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Learn to manage stress through means other than eating

• Well, I think probably the main reason people overeat is stress. Jenny Craig
• Manage stress. One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises. Melinda Smith
• Sometimes binge eating isn’t really about the food or the craving at all. Instead it’s more of a stress reliever after a really bad day or a difficult breakup. Often without realizing it, we eat the whole bag of cookies or that entire bowl of pasta as a coping mechanism for stress or personal struggles. Seek out stress relief by going for a walk around the block or taking a hot bath. Lauri Watson
• Stressed spelled backwards is desserts. Coincidence? I think not!
• Stress management

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There is no need to be too obsessive about diet

• Since I’m not very much into the rules, this diet has only one rule. And even that rule is flexible. The rule is that 90% of the time you eat what is healthy for you, and 10% of the time you eat whatever you feel like eating. Joshua Rosenthal
• What some call health, if purchased by perpetual anxiety about diet, isn’t much better than tedious disease. George Dennison Prentice
• To safeguard one’s health at the cost of too strict a diet is a tiresome illness indeed. François de la Rochefoucauld

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Losing weight can be overdone

• If nature had intended our skeletons to be visible it would have put them on the outside of our bodies. Elmer Rice
• The leading cause of death among fashion models is falling through street grates. Dave Barry

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Losing weight is not a cure for life

• Reality check: you can never, ever, use weight loss to solve problems that are not related to your weight. At your goal weight or not, you still have to live with yourself and deal with your problems. You will still have the same husband, the same job, the same kids, and the same life. Losing weight is not a cure for life. Phillip C. McGraw

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Envision who you want to be

• You must begin to think of yourself as becoming the person you want to be. David Viscott
• Undoubtedly we become what we envision. Claude M. Bristol
• Whatever a person’s mind dwells on intensely and with firm resolve, that is exactly what he becomes. Shankaracharya
• The thing you set your mind on is the thing you ultimately become. Nathaniel Hawthorne
• You can attract that which you first mentally become and feel yourself to be in reality, without any doubting. Ernest Holmes
• Fix upon your ideal of what you wish to make yourself. Wallace D. Wattles
• Hold a picture of yourself long and steadily enough in your mind’s eye, and you will be drawn toward it. Napoleon Hill
• Envision who you want to become

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Aim for small improvements in weight over time

• When you improve a little each day, eventually big things occur. When you improve conditioning a little each day, eventually you have a big improvement in conditioning. Not tomorrow, not the next day, but eventually a big gain is made. Don’t look for the big, quick improvement. Seek the small improvement one day at a time. That’s the only way it happens – and when it happens, it lasts. John Wooden
• Don’t look for the big, quick improvement. Seek the small improvement one day at a time. That’s the only way it happens—and when it happens, it lasts. John Wooden
• When you improve a little each day, eventually big things occur…. Not tomorrow, not the next day, but eventually a big gain is made. Don’t look for the big, quick improvement. Seek the small improvement one day at a time. That’s the only way it happens — and when it happens, it lasts. John Wooden
• Small daily improvements always lead to exceptional results over time. Robin Sharma
• Practice the philosophy of continuous improvement. Get a little bit better every single day. Brian Tracy
• Excellence is not a destination; it is a continuous journey that never ends. Brian Tracy
• Strive for continuous improvement, instead of perfection. Kim Collins
• The power of small steps

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Dieting

• A diet is a selection of food that makes other people lose weight.
• A diet is the penalty we pay for exceeding the feed limit.
• After years of buying clothes I intend to diet into, I’ll say this: the skeleton in my closet has some really nice outfits. Robert Brault
• Americans have more food to eat than any other people and more diets to keep them from eating it.
• Avoid any diet that discourages the use of hot fudge. Don Kardong
• Blessed are those who hunger and thirst, for they are sticking to their diets.
• Dieters live life in the fasting lane.
• Dieting is not a piece of cake.
• Dieting is wishful shrinking.
• Eat, drink and be merry, for tomorrow ye diet. Lewis C. Henry
• I feel about airplanes the way I feel about diets. It seems to me that they are wonderful things for other people to go on. Jean Kerr
• I have a great diet. You’re allowed to eat anything you want, but you must eat it with naked fat people. Ed Bluestone
• If you have formed the habit of checking on every new diet that comes along, you will find that, mercifully, they all blur together, leaving you with only one definite piece of information: french-fried potatoes are out. Jean Kerr
• I’m on a seafood diet. I see food and eat it.
• The biggest seller is cookbooks and the second is diet books – how not to eat what you’ve just learned how to cook. Andy Rooney
• The cardiologist’s diet: If it tastes good, spit it out.
• The first thing you lose on a diet is your sense of humor.
• The second day of a diet is always easier than the first. By the second day you’re off it. Jackie Gleason
• We’re the country that has more food to eat than any other country in the world, and with more diets to keep us from eating it.
• You know it’s time to diet when you push away from the table and the table moves.

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More lighthearted quotes

• A balanced diet is a cookie in each hand.
• A great way for you to lose weight is to eat naked in front of a mirror. Restaurants will almost always throw you out before you can eat too much. Frank Varano
• A waist is a terrible thing to mind. Tom Wilson
• Albert Einstein, who discovered that a tiny amount of mass is equal to a huge amount of energy, which explains why, as Einstein himself so eloquently put it in a famous 1939 speech to the Physics Department at Princeton, “You have to exercise for a week to work off the thigh fat from a single Snickers.” Dave Barry
• Another good reducing exercise consists in placing both hands against the table edge and pushing back. Robert Quillen
• Bigger snacks mean bigger slacks.
• Don’t go out of your weigh to please anyone but yourself.
• Eat whatever you want and if anyone tries to lecture you about your weight, eat them too.
• Flabbergasted, adj. Appalled over how much weight you have gained.
• Food has replaced sex in my life; now, I can’t even get into my own pants.
• Food is like sex: when you abstain, even the worst stuff begins to look good. Beth McCollister
• I am a nutritional overachiever.
• I bought a talking refrigerator that said “Oink” every time I opened the door. It made me hungry for pork chops. Marie Mott
• I don’t want to live in a world where I have to eat sugar-free sugar cookies. Takayuki Ikkaku
• I had a missed call. It’s probably the all you can eat buffet calling to say, “Come back! We know you can eat just a little bit more. Jarod Kintz
• I have gained and lost the same ten pounds so many times over and over again my cellulite must have déjà vu. Jane Wagner
• I keep trying to lose weight… but it keeps finding me!
• I lied on my Weight Watchers list. I put down that I had 3 eggs… but they were Cadbury chocolate eggs. Caroline Rhea
• I recently had my annual physical examination, which I get once every seven years, and when the nurse weighed me, I was shocked to discover how much stronger the Earth’s gravitational pull has become since 1990. Dave Barry
• I think I just ate my willpower.
• I’m 190 pounds of rock hard muscle, underneath 40 pounds of sturdy protective fat. John Swartzwelder
• I’m allergic to food. Every time I eat it breaks out into fat. Jennifer Greene Duncan
• I’m at the age where food has taken the place of sex in my life. In fact, I’ve just had a mirror put over my kitchen table. Rodney Dangerfield
• I’m in shape. Round is a shape… isn’t it?
• I’m not afraid of heights, just widths. Steven Wright
• I’m not overweight, I’m undertall.
• I’m not overweight. I’m just nine inches too short. Shelley Winters
• I’ve decided that perhaps I’m bulimic and just keep forgetting to purge. Paula Poundstone
• I’m in good shape. That shape is round. Jarod Kintz
• If two heads are better than one, then what about double chins? On that note, I will help myself to seconds. Jarod Kintz
• If worry were an effective weight-loss program, women would be invisible. Nancy Drew
• If you hang your swimsuit / On the refrigerator door, / The goodies inside / Will be easier to ignore. The Quote Garden
• If you really want to be depressed, weigh yourself in grams. Jason Love
• If you wish to grow thinner, diminish your dinner. H.S. Leigh
• In general, mankind, since the improvement in cookery, eats twice as much as nature requires. Benjamin Franklin
• In the Middle Ages, they had guillotines, stretch racks, whips and chains. Nowadays, we have a much more effective torture device called the bathroom scale. Stephen Phillips
• Inside some of us is a thin person struggling to get out, but they can usually be sedated with a few pieces of chocolate cake.
• Is she fat? Her favorite food is seconds. Joan Rivers
• It is a hard matter, my fellow citizens, to argue with the belly, since it has no ears. Plutarch
• It would be far easier to lose weight permanently if replacement parts weren’t so handy in the refrigerator. Hugh Allen
• My advice if you insist on slimming: Eat as much as you like — just don’t swallow it. Harry Secombe
• My doctor told me to stop having intimate dinners for four. Unless there are three other people. Orson Welles
• My wife is a light eater. As soon as it’s light, she starts to eat. Henny Youngman
• Never eat more than you can lift. Miss Piggy
• Never order food in excess of your body weight. Erma Bombeck
• Now that food has replaced sex in my life, I can’t even get into my own pants.
• Obesity is a condition which proves that the Lord does not help those who help themselves and help themselves and help themselves.
• OVEREAT, v. To dine. Ambrose Bierce
• People say that losing weight is no walk in the park. When I hear that I think, yeah, that’s the problem. Chris Adams
• Rich, fatty foods are like destiny: they too, shape our ends.
• She looked as if she had been poured into her clothes and had forgotten to say “when.” P.G. Wodehouse
• The meal is not over when I’m full. The meal is over when I hate myself. Louis C.K.
• The older you get, the tougher it is to lose weight, because by then your body and your fat are really good friends.
• Why am I thinking about Krispy Kremes? We’re supposed to be exercising. Meg Cabot
• When we lose twenty pounds… we may be losing the twenty best pounds we have! We may be losing the pounds that contain our genius, our humanity, our love and honesty. Woody Allen
• When we win, I’m so happy I eat a lot. When we lose, I’m so depressed, I eat a lot. When we’re rained out, I’m so disappointed I eat a lot. Tommy Lasorda
• You better cut the pizza in four pieces because I’m not hungry enough to eat six. Yogi Berra
• You can’t lose weight by talking about it. You have to keep your mouth shut.

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