Free guide · The Overeating Reset
Stop overeating.For good this time.
25 simple, practical steps to break the restrict, overeat, start-again-Monday cycle. No meal plans to obey and no foods to fear. Just the foundations I use with my coaching clients.
- Understand why you overeat (spoiler: it's not a willpower problem)
- Build meals that keep you full, so evenings stop feeling out of control
- Know exactly what to do after an overeating episode, without the guilt spiral
The Overeating Reset
Tick it off as you go. Come back to it weekly.
- Build the foundation 7 steps
- End the restriction 5 steps
- Know your patterns 5 steps
- Move with purpose 4 steps
- Recover and keep going 4 steps
25 steps · 7 tools · The Radiant
"I've walked away feeling more confident and more in control."
Dani R., Google reviewSound familiar?
It's not you. It's the cycle.
- Monday
You start strong. New plan, every bite tracked.
- Thursday
You're "off track" again, and by 9pm you're standing at the pantry.
- The weekend
One dinner out turns into "well, I've ruined the week".
- Next Monday
Guilt, stricter rules, start over. The cycle tightens.
Overeating is usually the result of restriction, under-fuelling, stress and all-or-nothing thinking, not a willpower problem. This checklist breaks the cycle at every point.
That's the part we fix.How to use this checklist
Small steps, stacked.
You don't need to do all 25 this week. Overhauling everything at once is just another version of the Monday diet.
Read it through
Open each step to see why it matters and a simple way to try it this week.
Pick three
Choose the three steps that feel most doable. Unsure? Start with Part 1; it changes the most, fastest.
Tick and return
Tick a step once it feels automatic, not after one good day. Then add the next. Revisit weekly.
Start here
Your first three steps.
Short on time? Do just these three this week. They change the most, fastest, and they're where every one of my clients starts.
- 1Eat three meals a day, at roughly the same timesNo skipping, even when you're not hungry.Step 01 ↓
- 2Plan an afternoon snackProtein plus fibre, between 3 and 5pm. This alone calms most evening cravings.Step 02 ↓
- 3Have a plan for after you overeatScreenshot the 24-hour reset so you never spiral into "start again Monday".24-hour reset ↓
Unlock the full 25-step checklist.
Plus the protein cheat sheet, Radiant plate, hunger scale, trigger finder, urge menu, 24-hour reset and weekly check-in. Free, and instant.
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Part 01 · Structure
Build the foundation.
Most overeating starts hours earlier, with a skipped breakfast, a light lunch or a long afternoon gap. Get these right and evening cravings lose most of their power.
Tool · Protein cheat sheet
Hitting 25 to 40g per meal
Protein is the most filling nutrient and helps protect muscle. Mix and match to reach your target at each meal.
Values are approximate and vary by brand. Check labels for exact amounts.
The Radiant plate
A template, not a rule.
Inside the 8-week program
Part 1 is Week 1 of my program.
In the program you get a tailored nutrition plan and daily habits, fortnightly 1:1 check-ins and direct messaging with me, so this becomes your normal.
Part 02 · Food freedom
End the restriction.
The tighter the rules, the harder the rebound. These steps take the "forbidden" out of food, which is what makes it possible to eat it and stop.
Part 03 · Awareness
Know your patterns.
Overeating rarely comes out of nowhere. Once you can see your triggers and hunger cues, you get to make a choice instead of running on autopilot.
Tool · Hunger scale
Eat at a 3 or 4. Finish at a 6 or 7.
Check in before you eat and again halfway through. Overeating is far more likely when you start at a 1 or 2.
Tool · Trigger finder
What sets you off?
Tap every trigger that sounds like you. You'll get a game plan for each one.
Want a plan built around your triggers?
Let's work out your pattern together.
Generic tips only go so far. On a free, no-pressure discovery call we'll look at what's driving your overeating and map out your next step.
Tool · The 10-minute pause
Your urge menu.
When an urge hits, pick one thing and set a 10-minute timer. Afterwards, if you still want the food, have it. Calmly, on a plate, sitting down.
Move your body
- Walk around the block
- 5 minutes of stretching
- Put on a song and tidy one room
Change your state
- Take a shower or wash your face
- Brush your teeth
- Make a tea and drink it slowly
Check in
- Ask: am I hungry, tired, stressed or bored?
- Rate yourself on the hunger scale
- Write down what's going on
Connect
- Text or call a friend
- Message your coach
- Pat the dog
Calm your nervous system
- Box breathing: in 4, hold 4, out 4, hold 4
- Step outside for fresh air
- Lie down for 5 minutes
If you're actually hungry
- Eat a proper snack with protein
- Or bring your next meal forward
- Hunger isn't something to wait out
Part 04 · Movement
Move with purpose.
Movement is for strength, energy and headspace. It's never a payment plan for what you ate.
Part 05 · Mindset
Recover and keep going.
You will still overeat sometimes. Everyone does. What changes your results is what you do in the 24 hours after.
Tool · After overeating
Your 24-hour reset.
Screenshot this. The goal is to land softly and get straight back to normal, not to make up for anything.
Right now
Pause. Take a few slow breaths. Drink some water. Say to yourself: "This is one moment, not a pattern."
Next hour
Get comfortable. Go for a gentle walk if it feels good. Jot down what happened before it, without judgement.
Next meal
Eat your normal next meal, with protein and veg, at the normal time. Not that hungry? Have a smaller version.
Tomorrow
Back to your usual routine. Normal meals, normal movement. Nothing to make up for. That's the whole reset.
Skip these
- Skipping breakfast to "save" calories
- Extra cardio to burn it off
- Weighing yourself the next morning
- Starting a stricter plan on Monday
- Detox teas, juice cleanses, fasting
- Telling yourself you've ruined everything
Tool · Self-talk swaps
Change the conversation.
The way you talk to yourself after eating decides whether one meal turns into a whole weekend.
| Instead of | Try |
|---|---|
| "I've blown it, I'll start again Monday." | "My next meal is my fresh start." |
| "I have no willpower." | "I was under-fuelled and stressed. That's information, not a flaw." |
| "I was so bad today." | "I ate more than I planned. Food has no moral value." |
| "I need to burn this off." | "I'll move tomorrow because it makes me feel good." |
| "I can't be trusted around chocolate." | "The more often I let myself have it, the less it controls me." |
| "I'll never get this right." | "I'm learning a skill. Skills take practice." |
Tool · Weekly check-in
Every Sunday, ask yourself:
Five minutes, once a week. This is how small habits turn into lasting change.
What went well?
Name three wins, however small. A planned snack counts.What got in the way?
A busy day, poor sleep, a social event? Look for the pattern.What's my 80%?
Roughly how many meals followed the foundations? Aim for consistency, not 100%.One focus for next week
Pick a single step from this checklist to practise.Your progress
Every step counts. Start with three.
Tick off the steps that already feel automatic, then pick three more to practise this week. Come back and update this as you go.
A gentle note: this checklist is general education, not medical advice. If overeating feels frequent, out of control or is causing you real distress, please reach out to your GP, a psychologist or the Butterfly Foundation National Helpline on 1800 33 4673. You deserve proper support, and it works.
Ready to make it stick?
You don't have to do this alone.
A checklist shows you what to do. Coaching is how it becomes who you are. If you're ready to stop starting over, here's where to go next.
The Radiant · Option 1
The 8-Week Program
Ditch the diets. Keep the results.
Everything in this checklist, built into a tailored plan with my support, so you lose fat without dieting and finally break the binge-restrict cycle.
- Goal setting consultation
- Tailored nutrition plan and daily habits
- Fortnightly 1:1 check-ins and direct messaging with me
- 8 weekly education modules, week by week
- Monthly group coaching call and community portal
- Members lose an average of 6kg in 8 weeks*
$49.95 / week · minimum 8 weeks
Not sure where to start?
Book a free discovery call
No pressure, just a chat.
We'll talk through your goals, what you've tried and what keeps getting in the way, and work out which option suits you best. If coaching isn't the right fit, I'll tell you.
- Talk through your overeating patterns and triggers
- Get honest feedback on what's holding you back
- Find out if the program or 1:1 coaching is the right fit
- Zero pressure, zero judgement
Want fully tailored coaching for fat loss, performance or an event? Apply for Private 1:1 Coaching
Show up for 8 weeks. See the results, or get every cent back.
Follow the program for the full 8 weeks, complete your check-ins and weekly tasks, and if you haven't seen results, I'll refund you in full. The only thing you risk is staying where you are.
Start the 8-week programApplies to the 8-week online program. Refund requests must be made within 14 days of completing week 8, with all check-ins and weekly tasks completed. Full terms available on request.
*Based on average results from Radiant coaching clients over an 8-week period. Individual results vary depending on starting point, consistency and lifestyle factors. Results are not guaranteed.
"You're not broken, and you don't need more willpower. You need a better system, and support while you build it."Maddi Founder & Nutrition Coach, The Radiant Wellness Co.