Hey, it’s been a few months since i regularly binge eat. On some days i am able to control myself but otherwise i just keep having the urge to snack after a meal. I am on a weight loss journey for a while now and all these while i have been cautious and eating a low calorie diet. I’m not sure if it’s because of calorie restriction and that’s why it is backfiring on me therefore causing me to binge eating now. However, i want to share some of the thoughts that goes through my mind. Whenever i crave for a snack (eg: nuts- high calorie), i would always overeat, im not sure why its addictive suddenly, i will just lose control and then my mind would tell me “it’s fine, why should i restrict, if i still want more i should just go ahead and consume”. Thus, i overeat and then i will be like “since i alr overate and i wont be in a calorie deficit, might as well just go ahead and eat whatever i want (unhealthy snacks- eg: chocolates). The worst part is i can’t control myself, i will just keep eating. (Even to the point where i reach out to all different kinds of unhealthy snacks) After i binge, i feel extremely guilty and mad at myself. I am really trying to get out of this unhealthy habit but i just can’t seem to do it. I have no idea how to help myself because the more i restrict myself from snacking, the more i will binge eat. I really need help and advice 
Hi nehznay
Thank you the courage to come forward with the current challenges with disordered eating and bingeing. Your frustration is valid and fully understandable. Many among us do struggle with disordered eating and bingeing so please do not feel alone. Yes, it can be challenging to overcome; however by taking some small steps you can make steady and observable progress towards the goal of overcoming disordered eating.
Do consider the following:
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Seek professional help: Consult a registered dietitian, therapist, or counselor specializing in eating disorders.
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Explore intuitive eating: Focus on listening to your body’s hunger and fullness cues, rather than restricting calories.
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Develop a healthier relationship with food: Allow yourself to enjoy all foods in moderation, without guilt or shame.
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Identify emotional triggers: Reflect on why you binge eat. Is it stress, boredom, or emotional coping?
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Practice self-compassion: Treat yourself with kindness and understanding, rather than guilt and self-criticism.
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Gradual progress: Don’t expect immediate change. Take small steps towards recovery, and celebrate tiny victories.
Remember, overcoming binge eating takes time, patience, and support. Be gentle with yourself, and don’t hesitate to reach out for help. 
Hey I understand how you feel and to be completely honest, I’ve had a similar experience. The first thing you should do is to stop excessively blaming yourself after binge eating - Showing yourself a little grace truly goes a long way. When we blame ourselves, it causes more stress which leads to a stronger craving for unhealthy snacks to release the stress and it’s a tiring cycle to be in. Just forgive yourself and tell yourself it’s okay, a one-time slip up is not going to ruin your entire diet.
More often than not, the craving is due to our fixation on avoiding unhealthy food. (The more you can’t have something, the more you want it) Hence, it’s important to make sure your low calorie diet consists of food you actually enjoy (You can check out @scaseyfitness on tiktok, the food is easy to prepare and also quite tasty!). There’s also low-calorie alternatives for desserts(ice-cream, chocolate etc.). You can’t hate yourself into loving yourself, so please be kinder to yourself~ I know it’s easier said than done, but you’re not alone! Jiayou and feel free to reply if you need more advice
Hello @nehznay 
! Thank you for sharing your challenges.
Firstly, I understand how difficult it may be to cope with binge eating, particularly when on a weight reduction journey. You’ve clearly put in a lot of work to regulate your diet, and it’s reasonable that you’re frustrated right now. When we place too many restrictions on ourselves, our bodies and brains often rebel. It’s like a survival mechanism. When you deny yourself from something, your body reacts by needing it even more strongly. This is not a failing on your side, it is a normal reaction to deprivation. Your mind may be responding to the concept of scarcity, making you feel more pulled to items you’ve designated as “off-limits.”
Perhaps, to break the cycle would be allowing some flexibility instead of focusing solely on a strict calorie restriction. Some ideas would be to incorporate foods that you like during calorie deficit days to make yourself feel satisfied and not 100% dissatisfied during those days.
It may also be beneficial to concentrate on reframing your attitude about food. Rather of perceiving an overeating episode as a “failure” or “ruining everything,” consider it to be simply one moment in a broader journey. One meal or snack does not reverse all your work. The shame and anger that follow a binge may exacerbate the cycle, so exercise self-compassion. Remind yourself that it’s alright to make mistakes, and that you don’t have to wait until tomorrow or next week to get back on track—start with your next meal.
It may also be useful to find out if emotional triggers are involved. Binge eating may be connected to stress, boredom, or feelings we are unaware of. If that’s the case, discovering new strategies to regulate your emotions, whether via mindfulness, writing, or simply reaching out to a friend that could help.
If you feel comfortable, speaking with a professional, such as a nutritionist or therapist, could be a good idea. They can provide counsel that is suited to your unique needs and assist you in breaking the pattern in a sustainable and self-care-oriented manner.
You are not alone in your battle, and overcoming binge eating requires patience. Remember that every step forward, no matter how tiny, represents progress. Be kind to yourself along the road. You’re doing your best, and that’s enough 
Fightinggg!! 