Wait. Calm down. Breathe.

Don’t you wanna finish that day without binging?

Don’t you wanna wake up tomorrow to see a result that makes you proud on your scale?

Don’t you wanna be one step closer to that final goal?

Please don’t binge, it’s really not worth it. Do something else instead. Read, watch videos, chew gum, meet friends, dance in your room to your favourite music until you fall on your bed out of breath.

- Drink a glass of water as soon as you wake up

- Drink herbal tea on an empty stomach early in the morning

- Take a shot of Apple Cider Vinegar with water every morning

- Go for a walk every morning

- Increase your daily steps

- Walk around when chatting on the phone

- Hand wash your car instead of going through a car wash

- Try not to stop moving

- Drink water just before every meal

- If you are sitting, get up and walk around ever 30 minutes

- Walk to work/school if possible

- Plan what you are going to eat

- Get used to declining food from other people

- Remind yourself that this is what you want

- Brush your teeth right after dinner to prevent late-night snacking

- Have an ice bath/shower every day - BUT be safe about it!

- Brush your teeth after every meal

- If you are stressed or upset, work out - It will become a coping mechanism

- Have a cup of ginger or green tea every night

- Make to-do lists ever morning to keep yourself motivated and busy

- Clean whenever you can. It burns calories, keeps your mind off food, and is really good for your mental state

- Workout while watching tv. After a while you’ll feel the urge to work out whenever the tv is on.

- Go to bed earlier so you have less time to snack

- Take measurements once a week 

craving chocolate? have a cup of hot cocoa (nestle has a 20 calorie fat-free option, swiss miss has a 25 calorie option but it doesn’t taste as good imo)

craving ice cream? make some banana “nice” cream instead. just freeze a banana and put it in the blender for a few minutes. add whatever toppings you like, it’s just like real ice cream!

craving candy? try some dried fruit (can be high in calories) or pop a few grapes in the freezer. frozen grapes taste like jelly beans

craving fries? why not try some homemade sweet potato fries– cut a sweet potato into wedges and bake them for 45 mins. full of fiber!

craving something sweet? have some sugar free jello (10 calories per serving) or a sugar free popsicle (15 calories) instead

craving a chocolate bar? I personally love the heavenly crisp bars (110 calories) from skinny cow. they taste just like kit kats, but healthier

craving something salty? try a soft pretzel (160 calories). these are a good source of protein and are perfect for warming up on a cold winter day. I like the ones from hanover

craving a milkshake? have a smoothie made with fresh fruit and light yogurt (150 calories) or simply blend a banana with ice and milk

craving cookies? have some meringues (10-25 calories!)– I cannot tell you how much I love these things. they taste like vanilla, and you can get them at trader joes

craving starbucks? why not add some flavored creamer to your coffee instead. they come in a variety of delicious flavors that will make you feel like you’re having dessert! my favorites are the girl scout cookie selection of flavors

craving a brownie? fiber one has a fiber-filled brownie (90 calories) that doesn’t taste too bad. you might also try a chocolate biscotti (100 calories) these go great with tea

craving pie? have a homemade berry crisp instead– microwave some mixed berries until they are warm and gooey. then crush a graham cracker and crumble in on top. add cinnamon and honey if you choose. soooo tasty