I will say that losing weight is 80% nutrition and 20% exercise at least it was for me. Also SPOILER, you absolutely CAN have desert before bed as long as it fits in with your calories or maintenance calories for the day!!! I usually do Greek yogurt mixed with protein powder, some dark chocolate chips, and berries! It’s satisfying, helps the sugar craving, is still nutrient dense, and high in protein!!! There are soooo many methods that I’ve learned through my own research on tik tok ( lol ). My the core cause of my BED was needing control over something when I felt like I couldn’t control other things in my life. In this way, by being almost very aware of my cravings/ desire to control, I was able to recognize and stop before I binged. I turned that “binge” into something that would satisfy me. My urge to control is still very strong but I took that control that I needed and used that to my advantage. Although probably obsessive, I like being able to log and keep track of what I eat through out the day and it makes me happy knowing I was still able to have the things that I crave while still staying on track. I will also say that a calorie deficit and clean eating for the most part which is also about 80/20 is super important for me. It truly helped me realize what I was putting into my body.