The Two Foundational Shifts That Help Reduce Binge Eating Fast

If you're feeling stuck in the binge-restrict cycle, I want to share something that could make a big difference.

There are two simple, foundational changes that have helped me personally an many of my clients stop binging.

These aren’t extreme or complicated. But they’re powerful. In fact, many women I work with notice significant shifts after just one session, simply by implementing these two things.

Let’s dive in.

1. Eat Regular, Balanced Meals

For years, I thought I was doing the "right" thing by skipping meals, eating light, or avoiding fats and carbs.

But all it did was backfire. I'd feel "in control" all day, only to crash and binge later.

Here’s the truth: your body needs consistent nourishment to feel safe.

That means eating three meals a day that include healthy protein and fat. These nutrients don’t just keep you full longer. They stabilize blood sugar, support your brain, and prevent the crashes that trigger cravings and out-of-control eating.

When you feed yourself regularly, you send a message to your nervous system:

“We’re okay. There’s enough. You’re safe.”

This step alone has changed everything for so many women I coach.

2. Practice Self-Kindness

Most women who binge don’t have a problem with willpower. They have a problem with how they talk to themselves.

I used to be my own worst critic: “Why can’t you just stop eating? What’s wrong with you?”

And the worse I felt, the more I ate.

Everything shifted when I started meeting myself with compassion. Not perfectly. But gently.

Now I teach my clients to speak to themselves like they would to a friend.

Even something as small as:

“That was a tough day. You’re doing your best.”

...can start to unravel the shame and soften the urge to binge.

Because kindness isn’t weakness. It’s nervous system safety. And when your nervous system feels safe, your need to self-soothe with food decreases.

Start Here

So if you’re still struggling, don’t overcomplicate it.
Start with these powerful basics:

• Eat three balanced meals with protein and fat

• Say one kind thing to yourself each day

• Practice gratitude for what you already have

These aren’t small steps. They’re the foundation for lasting change.

Do you want to finally feel free around food? 

I help women rebuild a peaceful, guilt-free relationship with eating, without restriction, shame, or overwhelm.

Follow me 👉 @silke.holguin_health.coach for simple, sustainable tips that actually work.

Your Health Coach & Food Freedom Coach, Silke 💖

P.S. Don’t forget to share this with a friend who might find this helpful! 💌

If you enjoyed this article, you will love my 5 Small Changes to Stop Overeating - for women who are tired of overeating, bingeing and finally want peace with food:

Book your FREE 30-minute Clarity Call to uncover what’s driving your binge or overeating, and discover small steps you can take to overcome it.