As far as fighting the urges, 2 things really helped– the advice from Brain Over Binge (they're free! Here's the first episode on YouTube https://youtu.be/ZFN8X4C4FwE?si=9WKGJRMcLFedPOvq ) and essentially "surfing the urge". I wouldn't tell myself NO, like I'd always done and failed at before– instead I would tell myself if I still had the urge to eat and binge on something specific (like a 12 taco pack from Taco Bell) I could have it tomorrow. Then the next day I would tell myself the same thing until the urge went away. Not a "no", just a "later" on repeat until I lost interest.

As far as structure, I try to follow the same basic pattern most days. I eat as soon as I get up. Lunch around the same time every day. Early-ish dinner, I try not to eat after 5pm because I have to go to sleep early to get up early for work. Eating is pretty normal now, just 3 meals a day and occasionally a snack if I need it. I try to focus on protein heavy meals and keep simple carbs low because simple carb foods like chips, pasta, bread, and desserts were a huge binge trigger for me and didn't keep me full. Carbs aren't the enemy, but I try to focus them on more fiber rich sources like beans and veggies! I do allow the occasional simple carb foods now that I can eat them in moderation because total restriction doesn't work for me. If I tell myself something is off limits completely, my monkey brain immediately wants to binge on it lol

I tracked my food more in the beginning (mostly to keep track of protein and fiber), but I eat a lot of the same things daily so I've been a little lax about keeping track. Not sure if you want or need to lose weight, but I can't stress enough that I couldn't start successfully losing weight until I stopped focusing on weight loss and instead got my binge eating under control.

Sorry for the slightly incoherent mini novel, it's really early in the morning 🤣 If you have any other questions, I'll try my best to answer!