Beyond Binge Eating How to Reduce Cravings to Binge Eat
Are you struggling with cravings to binge eat? In this video, I’m sharing 13 science-backed strategies that have helped me and others reduce cravings and build a healthier relationship with food. I’m Kristina—former severe and long-term binge eater, recovery coach, and a PhD candidate specializing in binge eating disorder—and I know firsthand how tough this journey can be.
If you’ve ever felt like cravings are taking over your life, these practical and researched strategies are here to help you take control. Whether it’s through mindful eating, exercise, nutrition, or mental techniques, each tip is rooted in science and experience.
In This Video, You’ll Learn:
- How prioritizing protein and healthy fats can curb cravings.
- Why cutting out sugar and processed foods is a game-changer.
- Strategies to identify and manage your unique triggers.
- The crucial role of sleep and exercise in reducing urges.
- How mindful eating and sensory techniques can break the binge cycle.
- How allowing urges to binge but not acting upon them rewires your brain.
Let’s dive into practical, science-backed tips to reduce cravings and take control!
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Let me know in the comments below:
🌟 Which of these strategies do you find most helpful?
🌟 Are there any cravings challenges you want advice on?
Let's support each other on this journey 💪✨
Ready to apply for 1:1 coaching? I empower educated, ambitious women to finally break free from binge eating and food addiction so they can reclaim their well-being and health. Through tailored mindfulness practices, sensory tools, abstinent nutrition, and other holistic methods, I help navigate them to freedom from compulsions so they can live out their unique, wild journey of life as they choose.
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00:00 - Introduction to How to Reduce Cravings
00:51 - Eat Protein
01:25 - Eat Enough Fats
01:54 - Avoid Sugars and Ultra-Processed Foods
02:23 - Avoid Your Unique Triggers
02:57 - Get Enough Sleep
03:30 - Exercise with Intensity
03:56 - Proactive Sensory Input
04:29 - Practice Mindful Eating
05:12 - Electrolytes
05:35 - If You Do Intermittent Fasting – Try Eating More Regularly
06:02 - Reduce Environmental Cues
06:23 - Reduce Stress
06:49 - Stop Acting on the Urge to Binge
07:19 - Conclusion
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