The #1 Reason You Eat More (and How to Fix It—For Good)

Hey bestie — if you’ve been following Binge Free Bestie and you’ve been nodding along saying…. “Okay, I get it… diets don’t work. But why do I still end up eating past comfort?”, this one’s for you.

Here’s the root cause almost everyone overlooks (and the thing that changed everything for me and my clients):

Restriction fuels binge eating.


Not lack of willpower. Not “food addiction.” Restriction.

“But I’m eating all the time…” — Why it still counts as restriction

Restriction isn’t just skipping meals or a formal diet. It can be quiet, sneaky, and dressed up as “wellness.”

Everyday restriction looks like:

  • Cutting your portions below what you actually want (“less is better”).

  • Skipping breakfast to “make up” for last night.

  • Piling on protein/veg while side-eyeing carbs because you don’t trust yourself.

  • Telling yourself you’ve “had enough” when you still want something sweet.

  • Thinking about food all day because your brain’s in scarcity mode.

  • Feeling guilty for… being hungry.

All of this tells your body: Food isn’t safe or reliable. And your body, being brilliant, responds accordingly.

The survival response (why the binge shows up)

When your body senses scarcity (physical or mental restriction), it flips into survival mode:

  • Hunger hormones rise.

  • Food focus intensifies.

  • “Off-limits” foods become irresistible (forbidden-fruit effect).

  • Your brain goes from “I’m fine” to “screw it” in 30 seconds.

That urgent, out-of-control feeling? That’s not sabotage — it’s protection. Your body will override your rules to keep you alive. That’s not weakness. That’s wisdom.

Binge eating isn’t a mindset failure. It’s a nervous system + survival response to deprivation.

Safety > control: what actually works (for good)

You can’t talk yourself out of a binge if your body thinks it’s starving. The fix isn’t more control — it’s safety and nourishment.

1) Build a calm, consistent meal rhythm

  • Three meals + 1–3 snacks, roughly every 3–4 hours.

  • Include carbs + protein + fat + satisfaction at most meals.

  • No “earning” or “making up for” food. Today’s meals are non-negotiable care.

2) End the all-or-nothing rules

  • Retire “good/bad” labels. Try: “All foods fit; attunement guides amounts.”

  • After a binge, eat the next planned meal. No compensation, no punishment.

3) Reintroduce trigger foods (without spiralling)

  • Start at home, during the day, when fed and regulated.

  • Pair the food with a full meal (carbs+protein+fat) to reduce urgency.

  • Practice noticing: taste, texture, satisfaction, aftermath — then choose again next time.

4) Regulate your nervous system daily

  • Tiny resets: 60-second exhale focus, 10-minute walk, sunlight, music, a friend check-in, earlier bedtime.

  • Curate your feed; put the scale away; wear clothes that fit your now body.

Scripts for the moment the “screw it” voice shows up

  • “This urge is protection, not proof I’m broken.”

  • “My job is to feed myself and feel safe; control can sit this one out.”

  • “I can have this food again tomorrow. I don’t need to finish it to prove it exists.”

Post-binge first aid (no shame required)

  1. Drink water, take 3 slow exhales.

  2. Gentle walk or stretch if it feels good (not punishment).

  3. Eat your next meal on time.

  4. Ask: What did I need? (Rest? Carbs? Comfort? Company?) Then meet that need on purpose.

Progress isn’t perfection; it’s repetition. Safety, then strategy. Always.

Journal prompts to lock this in

  • Where is mental restriction still hiding in my day?

  • What would my minimum viable meal rhythm look like this week?

  • Which trigger food can I practice with after a full meal? When?

Ready to stabilise your eating with support?

This is the first thing we do inside The Break Up: we stabilise your rhythm, calm your nervous system, and rebuild body trust so binge urges fade — without another diet.

You’ll learn to:

  • Build a nourishing, sustainable meal rhythm

  • End the all-or-nothing food rules

  • Reintroduce trigger foods safely

  • Trust your appetite again

Enrollment: opening soon. You can choose self-led recovery (start anytime once doors open) or join me for group coaching.

You don’t need another plan. You need a different approach. And that’s what we’re building here.

Take care,


Nicole 💜