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1- set a certain time window where you can eat and also set a time where you have to stop eating. like for example I can have my first meal of the day at 3:00 SHARP and last meal of the day at 10:00. I find that setting time windows makes it easier to restrict.

2- I don’t eat meals because I feel if I do I’ll binge. So instead I eat food. let me explain. so like instead of eating a whole bunch of low calorie things at once and calling it a meal, I’d eat an apple at 4:00, 10 grapes at 6:00, and so on. That makes it so much more easier to not binge because I feel like having a plate full of food in front of me is just going to make me hungrier no matter how much I eat.

3- eat to stay alive don’t eat to satisfy your hunger. I mean like eat so you have enough energy to stand up and take a shower. Not because you’re “hungry”. Remember, hunger=weight loss!

4- I’ve seen people say that “you can eat whatever you want but just in small portions”. No. Don’t listen to them. If you eat 5 chips and put the rest of the bag away you’ll just end up binging the rest of the chips later. That saying is so fucking stupid. They’re just setting you up for a binge. Instead, avoid all junk food altogether. Like none.