42 Quotes by Kathy Freston

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.

You don't need to stick to tough rules or overnight changes; you need not rely on hardcore discipline that makes you hate your life. You need only focus on progress, not perfection. Lean in to the process of losing weight, and it will happen easily.

What you want is to rev up your metabolism so that you are burning fat and calories, not preserving fat and calories.

We've all seen chicken portrayed as the low-fat, heart-healthy alternative to red meat for years, but it no longer adds up. You might want to lean away from eating birds and lean toward more plant-based options of protein like black beans, lentils, tofu, chickpeas and whole grains.

When you gradually add in nutrient-dense, fiber-rich foods, you simply stop feeling cravings. You run out of space in your belly for the old junk. Instead of craving, you feel full, fulfilled, and content.

Most diets would have you cutting things out from your diet; they are about denial and discipline.

The reason fiber helps us control our weight is that it fills the belly yet yields few calories since fiber is, for the most part, not something that we can digest.

So if you're rooting around for something to eat, grab an apple while you're looking, and usually by the time you're finished eating it, your hunger will have been sidelined; it's crowding out at its best!

And check this out: If every American had one meat-free day per week, it would be the same as taking eight million cars off American roads in a year.