Eat 3 structured main meals every day

Regularity is the antidote to the cycle. Three meals gives your body a rhythm to trust - and removes the deprivation that drives binges.

Average 7,000+ steps per day

Track across the full week, not day by day. A lower day is fine - it's the average that counts. Gentle, consistent movement supports hunger cues and mood.

After overeating, make your next move one you're proud of

Not restriction. Not compensation. Ask: "what's the kindest, most grounding thing I can do right now?" - a walk, a glass of water, a nourishing next meal.

Include protein at every meal

Protein is the single most effective lever for satiety and stable energy. It makes eating regular and satisfying - not a willpower exercise.

Remove the labels of "good" and "bad" foods

Moral framing around food amplifies the restrict-binge loop. Practice describing food by how it makes you feel - energised, heavy, satisfied - instead.

Don't skip meals even when you're not hungry

Low appetite after a big day of eating is normal - eat anyway, just lighter. Skipping restarts the deprivation cycle by dinner.

Separate movement from food entirely

Exercise for how it makes you feel - never as penance for eating. When these two things get untangled, both become genuinely enjoyable.

Identify your personal binge triggers

Restriction, stress, boredom, and social eating are the big four. Naming your pattern is the first step to interrupting it before it gains momentum.

Keep foods you enjoy in the house

Scarcity mindset makes "forbidden" foods more powerful. Normalising access - not restricting it - is what reduces their hold over you. Ensure you work with a coach to do this properly.

Measure progress by consistency, not perfection

One difficult day in a strong week is still a strong week. Confidence with food is built through showing up repeatedly - not through never slipping up.