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

by Josie Spinardi

YOU ABSOLUTELY CAN STOP BINGE EATING (OR FEELING OUT OF CONTROL WITH FOOD) AND BE THIN!

Get ready, this book will change your life.

You are about to finally uncover the single reason why you've been experiencing such an uphill battle with food and your weight. And far more importantly...

I am going to teach you the skills you need to win the food fight once and for all--without dieting.

If you're looking for a real, proven step-by-step solution to stop overeating and binge eating for good--so you can finally get thin and get on with your amazing life--then this book is for you.

Is food your best friend--and your worst enemy?

Are you stuck in a relentless tug-of-war between wanting (desperately) to lose weight, and the out-of-control urge to eat?

Does your firm morning resolve to "be good" with food consistently crumble into a night of takeout on the couch, watching TV with Ben & Jerry.


Do you love food, but at the same time, part of you hates it with a passion, and would be perfectly happy if you never ate again--if it just meant you could finally be thin?


Let me come right out and say it. It's not you!


There are clear-cut, solvable reasons why your eating currently feels frustrating and at times painfully out of control.

You've simply been trying to solve the problem (excess weight and overeating) with a solution (dieting and exercise) that does nothing to resolve the real reasons you feel so out of control with food.


The problem is not your lack of nutritional knowledge.

Knowing how many calories (or carbs!) are in a thick fudgy brownie does absolutely nothing to equip you with the skills to stop binge eating it after a long hard day at work.


Are you going to scream if another weight loss book tells you to "take a bath" instead of binge eating?


Overeating and binge eating are learned behavioral patterns that can be eradicated once you learn a few simple actionable psychological skills.


But not the type of "fluff psychology" you find in most emotional eating books that advise you to "take a walk", "read a book" or "take warm bath" when you feel the urge to overeat. Really? That advice is absolutely useless. (And maddening!)


As if when you're in that pre-binge frenzy, parked outside the minimart tearing into a bag of chips and a box of donuts, you're going to hear that advice and say, "Wow, why didn't I think of that? I'll put down these salty grease glistening chips and thick chocolate frosted donuts and head home to read Pride and Prejudice." Not so much.


The solution to binge eating and overeating is found in step-by-step research based learn-able skills that prevent and eliminate overeating on the spot.


The skills (you'll be happy to know) do not include deprivation or willpower.


Since willpower and deprivation don't actually work. I mean, if they did work to yield lasting weight loss we wouldn't be having this conversation right now. Right?


Find out exactly why your best weight loss efforts have failed in the past--and more importantly, exactly what you can do to change it. Today.

Learn how to eliminate the single behavior that 70 years of scientific research proves causes overeating, binge eating, and feeling out of control with food
Uncover the secret to being able to keep any food in your house--without it calling your name
Discover the two keys that make it a cinch to stop eating any food when you've had enough (even chocolate cake or a cheeseburger!)

Genres: Health, Nonfiction, Self Help, Diets, Food, Psychology, Nutrition

180 pages, Kindle Edition

First published February 1, 2013

Reviews

[Sarah Clement · Rating 2 out of 5]

I didn't know what to expect from this book, but even so I was left sorely disappointed. This is simply a reproduction of intuitive eating books, only with two key deficiencies: 1) it doesn't deal with emotional eating, and 2) it promises weight loss with intuitive eating, which is a major promise that cannot be fulfilled for many. In the first instance, the author leaves it to a second book, providing a rather extensive but ultimately weak rationale. Bingeing is rarely a product of dieting alone, and to think quitting dieting and following her rules are a sufficient approach to healing is naive at best and harmful at worst over the long term. In the second instance I was disappointed to see that there was no mention of the hormonal profiles of overweight individuals and chronic dieters that need to be addressed for normal hunger signalling.to occur. Some people may find weight loss success by simply eating when hungry and stopping when full, but for many, insulin, grehlin, leptin, etc will not easily return to normal simply by eating more mindfully. I realise the author has a book to sell, but selling an intuitive eating / "anti-dieting" manifesto under the promise of halting disordered eating behaviours whilst losing weight sends mixed signals and is, frankly, disingenuous. In the end, I'd recommend Intuitive Eating the book over this one, but even more...I implore authors to infuse this philosophy with 1) what we now know about how under and overeating changes hunger signals and 2) a realistic way to reconcile the concept of "normal" eating with our abnormal food environment.

[Carley · Rating 2 out of 5]

I wasn't a huge fan of this book - I'm more of a Health at Any Size type of person and this book wants to make eating reasonable portions and the psychology of overeating seem "easy" once you manage to get some self-control. The real world doesn't work like that. So thanks, but no thanks.

[Danii · Rating 5 out of 5]

I absolutely LOVED this book, it came at exactly the right time for me and has given me all the answers I was looking for. Being stuck in the binge eating part of dieting makes you feel incredibly depressed and powerless but this was written in such a genuinely warm, understanding and funny voice that it makes you feel like the author is right there comforting and supporting you and reassuring you that it is possible to recover. I can't wait to hear more from this author and would highly recommend this book to anyone who has ever wanted to lose weight.

[Falisha Smith · Rating 2 out of 5]

I read this for a book club. It isn't a book I would usually pick up. I thought her concepts we're very interesting and I learned a lot. I wasn't a fan of how many times she said the word thin. Over and over again. The book could have been about becoming healthy and a body to match but I think "thin" and the way she talked about it is the wrong modivator.

She not only repeated the word thin but she also repeated herself and ideas over and over again. The book could have been shorter and I felt myself skimming.

[Nirmala E · Rating 5 out of 5]

OH MY GOODNESS, WHAT CAN I SAY? THIS IS THE BOOK! THIS IS THE ONE! I would give this twenty stars if I could!!!!

I've read COUNTLESS diet books, and how to not diet books in my never ending search for THE ANSWER. You know, the miracle cure? Well this is it people! Buy this book and never look back! I will NEVER diet again. What a relief, I could almost cry. I certainly cried with laughter throughout the book, the author has a way of exposing our dieters truths with such humour and aplomb, it makes you realise how ridiculous your "diet logic" is and she reveals in a very clear (and evidence supported) manner how thin people stay thin. This is the best, best, best book I have ever read on the subject, and I'm now going to tuck into an egg mayo (full fat) baguette, with a side of crisps (and not the baked variety either) without the slightest bit of guilt. And when I'm no longer hungry, I'll just stop eating and throw the rest of it away (for what it cost me, it hardly broke the bank you know?) knowing that I'm responsible for detecting how hungry I actually am and how much I need to eat before I'm satisfied! Josie Spinardi, you are the best thing that's ever happened to dieters, or anyone looking to lose weight.

My advice? Don't bother reading any other book on diets or non diets: JUST READ THIS!!!! I don't often (if ever) review books on amazon because I read so many books I get jaded, well let me tell you, I was never going to be too jaded to read this one!

[Kat · Rating 4 out of 5]

Ok, the book lived up to the hype - thanks Kristin! It definitely made me rethink and evaluate how I approach food. It also helped that my cats are currently on their diet and I could see the negative effects firsthand (any idea how to teach HDE to my fat cat??).

Yesterday, I had white bread with good cheese and pâté together for the first time in 3 YEARS. It was delightful and not stressful at all. I think it will take some time to fully let go - but I'm feeling a lot less stressed about two back-to-back work trips coming up.

There are a few reasons why I didn't give this book a 5 rating...
1.) I felt like her voice was too young at times. I get that you want to appeal to a younger audience, but it felt fake at times. Almost like I was reading my high school diary (Totally!)

2.) Her non-promotion/promotion of her book (but you can honestly learn more, trust me! Click here!) got real old. There's no shame in plugging your next book. Just own it and do it once...not throughout the book (I swear, you'll learn new techniques soon!)

3.) One of the chapters on my Kindle version misspelled "technique." A little picky, I know, but it took my attention away from some of the content because I was spell checking that chapter.

[Ava · Rating 5 out of 5]

This book is AMAZING!!!

I've read that people have called this book a Godsend, and truly, it is!! I finished it in less than a day! I couldn't put it down because every other line had me jumping and screaming, "yes!!" "yes!!" "yess!" I made a zillion highlights and took notes as well.

I immediately put her suggestions to practice, and though it's only been a day, I feel a whole lot better! I did not eat my normal 2nd breakfast, I ate mindfully, and realized I wasn't even hungry by the time I regularly had my lunch. Differentiating between my body's real hunger and not-hunger eating was phenomenal!

I've read tons of books on binge eating/healthy eating, but Josie was right--these books tell us nothing about how to ACTUALLY go about it!

Thus, I'm blown away by all of her suggestions--so simple, yet so effective. And the moment I let go of my mental deprivation and told myself that the chocolate chip cookie I always crave WAS indeed an option, it totally lost its power over me. Thank you so much!

[Sarah Sniderman · Rating 5 out of 5]

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 (Binge Eating Solution) by Josie Spinardi is an incredibly accessibly written book with clear practical strategies and sound evidence-based approaches. My summary is by no means a replacement for that but I aim to highlight 100% my key takeaways so you can take action after just a few minutes (1% of what it would take to read the full book) and decide whether or not to get all the details in the $10 Amazon book.

Concept

Your body is programmed to maintain a naturally thin weight. You don’t need to know your ideal weight or calorie balance. More calorically dense foods and slower metabolism just means you get full sooner and stay full longer.
Diets only address the symptom of extra weight. “Overeating or binge eating is in fact a very powerfully anchored conditioned (learned) response to both dieting (food restriction) and a shortage of skills to navigate certain distressing emotional states.”
Most dieters get stuck in “The Dieting Trangle of Despair,” a cycle of dieting, bingeing, beating self up, and then dieting again… only to binge again all over in more and more extreme ways. Studies like the Ancel Keys show “dieting leads to food obsession, emotional distress, and – wait for it – binge eating.”

Recommendations

Eat like a naturally thin person. Enjoy satisfying portions of tasty normal foods without worrying, without dieting to try to compensate. If you eat so much you feel uncomfortable, just make a note it doesn’t feel good to be too full.
Eliminate the “learned habit of overriding your body’s internal signals for hunger and fullness.”

Use Root Cause Analysis to identify the real reason for Non Hunger Eating:
- Gasping for Food violently out-of-control in response to deprivation, bingeing on banned foods. By eating only what’s right for you according to physical and psychological needs, you can be confident in any situation instead of being ruled by food obsession, deprivation, or “kryptonite.”
- Eating Cuz You Ate breaking a diet rule. Tuning into internal forces helps.
- The Mean Girl Munchies “presses mute” on critical self-awareness with rapid-fire bites of crunchy food regardless of taste. Meditation is a healthier approach to focusing in on a single something.
- Licking Your Wounds involves avoiding and soothing with slow, sweet, creamy indulgence in learned helplessness. People who lack the skill to engage in task-oriented coping are more likely to emotionally eat. Instead, act directly to resolve, mitigate, or eliminate stressors. Try positive psychology with an empowered paradigm.
- Recreational Eating is just a response to boredom or procrastination, particularly in times of transition like coming come from work. For a more even balance of things you want to do and things you have to do, sprinkle fun activities throughout your schedule. Give yourself permission; see the value; enjoy your life.

If you decide to eat before you’re physically hungry, enjoy some of what you really want and then move on. “This is not the eat-when-you’re-hungry-and-stop-when-you’re-full diet.” This is not about rules; it is general guidelines to make you feel good – like resting when you’re tired.

Strategies

Eat when you feel physically hungry. “Preventative eating” doesn’t work. “Physical hunger is a gentle, hollow, warm sensation in your stomach.” You gradually start to become more sensitive to food cues. “You feel really light, active, and energized.” Hunger growls are high in the stomach, not below the navel, which is the sound of digestion. Skip sugared beverages between hungers until you can recognize hunger signals. Don’t stress if you can’t eat immediately – your body will use its own fuel – but don’t make a habit of going hungry too long because you might get a headache, irritability, and Gasping for Food.

Eat what you really, really want to be psychologically satisfied.You’ll likely at first indulge in the foods you’ve been restricting then it will transition to consistently healthier eating. “Completely release the brake” and “move all foods into the No-Guilt category.” Instead categorize by what you like and how it makes you feel. Your body is designed to desire a variety of foods so make small amounts available (out of sight) and accessible.

Sit down, be present, and thoroughly enjoy what you’re eating. Satisfaction comes from environment, freedom, perceived portions, etc. Take a substantial portion and commit to what you’re eating. Sit and eat in designated eating zones. Be present to enjoy eating and eliminate conditioned triggers and escape of self-awareness. “Construct and savor the perfect bite – every time.” If eating with others, enjoy food and conversation separately.

Stop eating when you feel comfortably satisfied. The first signal you’re nearing fullness is a slight dip in taste. Try taking a 5-minute break after eating half of current portions as an experiment. Leave a quality bite of food on the plate to signal abundance and empowerment. Ask yourself if the next bite will make you feel better or worse. Create an end-of-meal routine like brushing teeth, washing dishes, or walking 10 minutes. Plan for post-meal pleasure like only allowing a TV show after dinner.

Check in. Notice how the food makes you feel. Pure motivational states come from consistent feeling states, i.e. pleasure both now and later. Conflicted states require willpower, so build “wantpower” by transforming Shoulds into Want To’s and the Shouldn’ts into Wont’s. Notice discomfort after unhealthy foods for tangible memories to change their motivational pull. Check in 30 minutes, an hour, three hours, and again up to five hours after eating rating energy, hunger, mood, concentration, and other factors like digestion.

Exercise if you want to feel happier and look better – not to burn calories. Rate your mood, energy, tension, and problem solvability; then, walk at a comfortable pace for 10 minutes listening to music or talk; rating the same factors afterward, you’ll see the difference. Also, use a slightly snug clothing item to track progress rather than the scale.

[Sarah · Rating 2 out of 5]

I stumbled upon intuitive eating through another parent at my kids' school. She is a nutritionist and this is the methodology she uses. I signed up for her online course and read Eveyln Tribole's "Intuitive Eating." After just a few pages I fell in love with the process of intuitive eating. It just makes sense. The principles behind it seem solid and it allows for freedom and flexibility. I was excited to dive into this book to learn more, or have principles I already knew reinforced.
I was disappointed. One of the things I love about intuitive eating is how it doesn't promise weight loss. It's not about that. It's about eating when you're hungry, stopping when you're full, eating what you want to eat, and being present in your body. Tribole is very honest that this means you might gain weight, or you might not lose any weight. The important part is embracing your healthy body, whatever size that is, and quitting the yo-yo diets that result in so much restriction and then so much binging.
For me, this book felt too much like a diet fad I would have tried in college, in order to get the "ideal" thin body but still get to eat whatever I wanted. It doesn't mention loving your body because it's yours and good and lovely just as it is, and here's a way to treat it well and to enjoy life, without stressing about food. I am thankful I had already found other resources that taught me about intuitive eating, cause this one just put the emphasis on the way I would look, rather than on how much easier my life would be if I wasn't obsessed with food, or trying the latest food-fad.
That said, it's a short, quick read and a good refresher for the principles of intuitive eating. She does have some decent tips and tricks that I didn't remember from Tribole's book. So, if having an emphasis on thinness isn't a trigger for you, this might be worth a read. If it is, I would move on to something that is more health-at-every-size friendly.

[Holly · Rating 2 out of 5]

Some good tips but kind of annoying that the premise will be you will eventually pass on the foods that are not good for you. Don't think the sugar research backs this theory up. She also goes back and forth saying food is not addicting but then makes addiction comparisons in other chapters. Also when I went on her website the only resource was a program costing hundreds of dollars and an offer to pay for it with credit if you couldn't afford it.

[Ann Taylor · Rating 5 out of 5]

Life changing

I honestly have a very broken relationship with food. This book feels like a lifeline. Please give it a try!

[Alison Lin · Rating 5 out of 5]

Life changing!
I haven't read tons of diet books, so I do not have a lot literature to compare this work with. But never the less this is by far one of the very BEST books I have EVER read.
It's written in such a sweet and compassionate way, you really do start believing in yourself!
Within the first couple of pages I was thinking - omg, this is ME. Suddenly I remembered all sorts of embarrassing moments of binge eating, ones I had tucked away in that dusty old corner of my brain marked "Please forget"!
The reason for wanting to read books on binge eating came after I tried a "real" diet and crashed HARD. I've never ever been binge eating that badly in my life. So I figured that something was off and I became worried.
After reading this book I now know how to handle the rest of my weightloss journey, one day at a time. Eating whatever I feel like. I have to learn how to eat all over again, never restricting any food ever again. Actually I bought my favorite chocolate bar today, had some and the rest is now sitting in the cupboard. Knowing that if I want it I can have it - it's already loosing it's magic powers. One week ago I would have eaten the whole thing at the speed of light!
I am so thankful for this book and very excited to start a new relationship with food!

[Emmitouflee · Rating 2 out of 5]

Josie Spinardi is probably a good psychologist, I feel she nailed a lot of the behavioural problems associated with dieting, but she is a poor nutritionist. A read of Gary Taubes' book Good Calories, Bad Calories or Why We Get Fat and What to Do About It will quickly show that there is such a thing as inherently good foods and bad foods. And that the example Spinardi uses of nuts misses the fact that nuts like almonds in general though high in calorie are also high in fiber, and therefore make people feel fuller. The body digests it differently compared to something high in sugar like cake. The documentary Fed Up explains this perfectly.

Spinardi also claims that you're not addicted to food or to sugar when we all know that sugar is 8 times more addictive than cocaine and is the root cause of obesity.

[Meagan · Rating 4 out of 5]

This was a book club book to kick off the new year. I was hesitant to read it because it seems like you hear the same thing being said over and over again when it comes to health and dieting. Not the case. This is NoT a dieting book. So refreshing. In fact, the entire book was on how damaging the dieting thought process can be psychologically and physically. I loved this book and was able to gain a lot of insight into a lot of my own food and body image issues. I do agree with some reviews where people have said that the author is missing the point by continuing to make "being skinny" the ultimate goal instead of having a healthy body image. That could have been expressed more, sure, but I still learned a lot of valuable information and was given tools to work towards the goal of having a healthier relationship with food. Glad it was chosen and excited to discuss next week!

[Theenemytoad · Rating 2 out of 5]

I understand how this book could be helpful for some women experiencing problems with dieting, over-eating, or both. However, there are several things I find problematic.

1. Not everyone is naturally thin. Some people will never be thin, even if they rigorously follow the author's advice.
2. There is no bibliography, which is odd considering how many studies are referenced and 'facts' are included.
3. Her advice leaves no room for preemptive eating, instead claiming, "It is impossible to satisfy a future hunger." (pg. 94). So if you run 5 miles in the morning, but don't feel hungry before going to work, you shouldn't eat. This does not take into account that maybe you won't have an opportunity to eat before lunchtime, depending on the structure of your work schedule. Everyone's body is different, but I personally would be in danger of fainting.

[Michelegg · Rating 4 out of 5]

I learned so much from reading this book. I took copious notes and I find myself reviewing them often. For me, the biggest piece of advice, and one I've put in practice everyday since I read it, has been, "will this bite make me feel better or worse?"

Combined with rules that make Hunger Driven Eating so doable and tips like placing your napkin over your uneaten food in a restaurant so you won't continue to eat after you're satisfied, I've found this book to be making such a difference in how I approach food.

And I'm losing weight that I have every hope of keeping off this time,

[Laura! · Rating 5 out of 5]

I gave it so many stars because this book did change my life. I used to be naturally thin and then I let all the diet research into my head and I started gaining weight. Since reading this book I've been able to fit back into a skirt that, last year, was much MUCH too small for me. If you struggle with food, diets and losing weight this book is a must read. It just makes so much sense!

[Lorna · Rating 5 out of 5]

This is literally a life changer! I have gone from bingeing, eating when I’m not even hungry, having a love/hate relationship with food to loving everything about food, not having to worry about dieting and just feeling amazing as the pounds drop off without me even trying! Honestly, if you’ve dieted all your life and never permanently got anywhere then this book is for you!

[Mandy · Rating 3 out of 5]

I've read a few intuitive eating books, and this is one of the better ones. But even this book doesn't cover the situation where attempting to eat intuitively cases a binge. I'm figuring out by myself if there is a way round that problem.

[Lizzie · Rating 2 out of 5]

I couldn’t actually get through this one. I get the principle but I don’t think it truly appreciates and understands the complexity of binge eating and diet centred living. I also don’t like the focus on “your thin friends” 🤷‍♀️

[Aliyah Sims (bookish.blasian) · Rating 3 out of 5]

I think I got everything I wanted out of this book. I didn't come into reading it expecting it to be the end all be all. I didn't think it would solve all my issues. I did however think that it would give me some insight into my shaky relationship with food, and it did. I've been yoyo dieting on and off since I got out of high school. I'm tired of yo-yoing, that's why I bought this book. I know that some foods are better for me than others, but I like that this book doesn't believe in restriction. Of course, the more I tell myself NEVER BUY GOLDFISH CRACKERS, ONLY EAT VEGGIES, the more I'm going to want the thing I told myself that I couldn't have. I won't be practicing everything in this book, but I am going to go back through it and take some notes. My life could definitely benefit from some of these changes, especially when it comes to eating when I'm not even hungry at all. I wish I had an answer to when the emotional eating book was coming out... Overall I thought this was a pretty good read. I you go into it open minded and hoping to learn something new, it's great. It gave me interesting insight to my relationship with food and why I do some of the things that I do when it comes to eating emotionally. Other things, made me shake my head or disagree. Again, I didn't come in thinking this book would solve all of my problems and prove that eating healthy isn't good for you. I just came to learn about myself and learn something new, and I did exactly that.

[Nikki T · Rating 5 out of 5]

It says "this book will change your life" on the cover. For those of us that need things spelled out and some serious handholding by a hip big-sister character, I really think it might.

This is 5 stars because pairing it with Eating In The Light Of The Moon (Anita Johnston) gave me the perfect balance to better understanding the emotional aspect that this book didn't deeply provide, and I was able to get everything out of it that I had wanted to.
I have come to the realization that eating disorders aren't just about food. Food is the distraction. It's everything under the surface that we cover up with food that is what needs to be appropriately addressed. This book doesn't take you through a massive healing journey, but what it does do - start helping you to see food for what it really is (delicious fuel!) and help you to start tapping into your body to learn your unique signals - it does incredibly well. If you've tried other diets and books and nothing works, this might just be your Saving Grace.
I still highly recommend starting with Eating In The Light Of The Moon first.

[Jill · Rating 5 out of 5]

I wish this book had a less shallow-sounding title, and also I’m hearing that skinny jeans are no longer in style.
That said, this was recommended to me years ago by a friend when I started dealing with some disordered eating behaviors brought on by a small situational weight gain and constant exposure to American diet culture. I’m semi-ashamed to be writing a Goodreads review about a book like this because of what it reveals about me, but if it can help someone like it helped me, then it’s worth it.

What sets this apart from other intuitive eating books is that the author acknowledges that it’s ok to want to be thin and reach or maintain a healthy BMI, and it is written for folks who have that goal in mind. The book is simple but gives you some real techniques that you can implement to get out of your own diet culture-poisoned brain and just feel good about yourself and what you eat.

Is it the scientific breakthrough of the decade? No. But I got real results and it helped me emotionally in some very significant ways.

[Heidy · Rating 4 out of 5]

This is Not your typical weight loss book. In fact, is the opposite. She okays carbs, chocolate and everything you heart desire, as long as you eat it when you are hungry and stop when you are full. Simple in theory but hard to implement. Her insights about the thoughts and the impulse that runs through someone that likes to eat and over eat can only come from somebody that had gone through that same dilemma of over eating. But the real gems are the insights on why people over eat and to be honest I found it very logical and looking at them from her perspective they make perfect sense. I took one star off because towards the end of the book she said two things that for me are a no-no. The #1, not to weight yourself ever, and # 2 not to exercise because naturally thin people don’t exercise. Now there goes one star, because chances are, that if you are reading this book is because you have some extra weight and exercise does help. Anyhow, this book is worth the read. I am currently practicing all the little tricks found in this book and I hope it will be soon reflected on my weight.

[Jenny Fox · Rating 3 out of 5]

I finished this book a bit conflicted.
As a first read and introduction to intuitive eating, it does a decent job, but overall it feels more like a scratch on the surface. The Author's speech, very "Insta-friendly" felt a lot like someone who assumes each reader will answer to the same stereotype and find themselves in the book. It does hold some really good points, while some felt very obvious. Also, compared to the overall content I remember, it did felt very long, and some things were just hammered again and again under different shapes.

Overall, I don't want to depreciate it because it did have some very good points and gave a base to start from to know better about intuitive eating, but the stereotypes, the shallowness of the content, and the tune of the author didn't get to me. I will look for more scientific-based works to learn more about this.

[Miss K E Holley · Rating 4 out of 5]

Really worth reading!

No one really believes a BOOK can change their relationship with food right?? Well, me either, until I took a few hours of a few days to read this book. I have tried countless diets and eating plans which while most worked for a short period, ultimately I would revert back to my previous eating habits after finding the diet too hard to stick to and felt deprived.
“Life’s too short to not eat cake” was my favourite mantra but this was detrimental to my weight loss because of my unhealthy MENTAL relationship with food. This book really helps you to get a grip with food. Highly recommend!

[Michelle Barraclough · Rating 5 out of 5]

I've just finished reading the book and started following the information provided a few days ago but I really think this will help myself and others who have had issues with out of control eating and dieting for many years. For the first time in I don't know how long, I've stopped eating when I'm full. I've left food that I would normally finish off because I hate wasting food because I am satisfied and no longer hungry. I'm hoping that this will be the start of a great journey to eventually becoming my naturally thin self.

[Steph H. Barker · Rating 5 out of 5]

This book has changed my life

I was feeling in a rut about dieting and a friend suggested this book. I felt like it was written for me and has helped start to undo years of psychological and physical damage from dieting and binge eating. It is an incredible book that is backed up by science and helps us get back into eating food as our body should. It's not a diet but a tool to heal our relationship with food.

[Laura Vile · Rating 5 out of 5]

Life changing book about hunger directed eating, your bodies natural way of keeping you healthy.

For anyone who has suffered from binge eating disorder or emotional eating or are yoyo dieters this is a must read. It will change your perspective on diets and change your relationship with food. I wish I had read this years ago, but I am glad I have discovered it now. I am still trying to recover from my eating disorder and I think this book is the last piece of the jigsaw.

[Leanne Keenoo · Rating 5 out of 5]

I urge anyone who has any food issues or has been dieting for as long as they can remember to read this.
It’s mind blowing but so obvious.
Josie Spinardi has researched the diet industry and why in the long term diets don’t work and has written this eye opening book.
What’s to lose by reading it and giving it a try? Mental freedom and hopefully a few pounds of excess weight.
I loved it and will definitely be looking back over it frequently