If you are struggling with late-night cravings, binge eating, food obsession and guilt, please know you are not alone. As a Registered Dietitian and someone who has had her own struggles with food in the past, I know exactly how frustrating and exhausting this cycle can be.
Thankfully, there are proven strategies for breaking free from this pattern, and I'm sharing them in today's video.

📚Get your FREE Recipe e-book here & sign up to the newsletter: https://marialuceydietitian.ck.page/d...

📚 Get Your FREE Protein Guide here: https://marialuceydietitian.ck.page/5...

💫 Join my waiting list: https://marialuceydietitian.ck.page/e...

🛍️ Shop My Amazon Favourites: https://www.amazon.com/shop/marialuce...

KEEP IN TOUCH:
🌍 My website - https://www.marialuceydietitian.com/
📸 Instagram -   / marialuceyrd_dietitian  
🔵 Facebook - @marialuceyrd
📧 Email [email protected]

DISCLAIMERS & DISCLOSURES 🤍
This content is for educational and entertainment purposes only. Always speak to a healthcare provider about your unique health needs. Please use this video (as with all of my videos) as educational, not as unique recommendations. This description contains affiliate links.

All study references can be found on my website in the blog post related to this video 💫
https://www.marialuceydietitian.com/h...

⏰TIMESTAMPS:
00:00 Introduction
00:58 My binge eating story
01:42 Life as a student dietitian
03:25 Binge eating pattern
03:45 Binge eating and calorie counting
03:57 Food cravings
04:29 Binge eating
04:58 Restriction
05:09 Why you are binge eating
05:35 Binge eating causes
06:33 Dieting and binge eating
06:57 How to stop binge eating
08:16 What to eat to stop binge eating
08:37 Weight loss after binge eating recovery
08:58 Foods to eat to stop binging
09:48 Trigger foods
10:40 Your bodies basic needs
11:21 What is triggering binge eating episodes
12:10 Emotional eating
12:59 Support for binge eating recovery

TAGS: #nutrition #dietitian #balanacedeating #healthylifestyle #healthymeals #health #registereddietitian #mindfuleating #mindfuleatingtips #emotionaleater #emotionaleating #eating #advice #mindfulness #relationshipwithfood #restriction #binge #bingeeating #balance #balanceddiet #balancedeating #copingmechanism #stress #overeatingtips #nighteating #cravings #disorderedeating #healthy

Full video script available on my website:
How to stop binge eating:
Number 1: First and foremost, you must ensure you're eating enough, period.
And this is a big, big one. One of the biggest reasons for cravings or even thinking about food in general is that you're simply not eating enough. When you're not fueling your body enough during the day, your body will have intense feelings of hunger later on.

I always say that if you're not intentionally eating early in the day, you're going to unintentionally eat later in the day.

So, you need to ensure that you have structured meals and snacks throughout the day and do not leave large gaps between eating.

Number 2: The second mistake I often see is that your meals are not balanced.
Eating balanced meals with every macronutrient is crucial for preventing binges. By consuming balanced meals, you will stay fuller for longer and get the nutrients your body needs. This will really help with cravings.

Number 3: Include your favorite foods.
Research shows us that the deprivation of certain foods can heighten your pleasure response to them, making you more susceptible to a binge.

So, if you keep telling yourself you can't eat chocolate and you avoid it as much as you can when you finally allow yourself to have it, you won't be able to control yourself, and you'll overeat.

I used to do this a lot when I was younger. I would have rules that I couldn't eat certain foods, and then if I slipped up and broke the rule, I’d end up eating loads of it, feeling uncomfortable, and not even enjoying the food in the first place.

So, try not to have forbidden foods and try to take a more neutral approach to all foods.

Number 4: Meet your basic needs for water and sleep.
If you're not drinking or sleeping enough, your body will start to react by ramping up food cravings. Make sure you get at least 7 hours of sleep a night and drink fluids regularly throughout the day.

Number 5: Be aware of binge patterns
Start documenting when binges happen and the events leading up to it. Was there a trigger? Did you eat enough earlier in the day? Can you get curious about what you may have been needing at that moment before the binge?

Number 6: The last one I want you to work on is managing your emotions.
Typically, a binge involves a physiological need (more food because you have been restricting!), but there can also be an emotional need. Try asking yourself, what do you really need at this moment?