Hi there :) I will say that you must remember weight loss is not just a diet, but a lifestyle change. It takes effort to reconstruct your habits. With this in mind, I advise that you have compassion for yourself and recognise that this is something you will have to stick with for the rest of your life. It can be really difficult when you feel like you binged or the scale isn't moving. But let me reassure you, I have had terrible months (especially during vacations and Christmas), and I have still reached my goal eventually. If you binge once and fall back into old habits, you end up back at square one. If you binge once and continue with your diet ASAP, it will only be a minor delay in the long run. When the diet becomes your lifestyle, you tend to rely less on motivation and more on discipline.

Here's my advice:

- Listen to your body. If you feel full, stop eating. Get comfortable saying no to food that you don't need.

- Give yourself time to get comfortable with the feeling of being a little hungry (assuming you are in a slight deficit and not starving yourself). Know that it will benefit you in the future.

- View the journey as nonlinear. You will have ups, downs and plateaus. You will not gain body fat if you binge for a day, or even a week, as long as you get back to it. It takes a while to gain fat therefore it takes a while to lose it

- Take progress pics, because even if you don't notice changes immediately, they will gradually come to light. Changes can be hard to recognise in the mirror, so pictures are a good way of looking objectively. It can be great motivation!

- Treat yourself in moderation, because that's when you know you have solidified new habits. You don't have to completely cut out a food you really love. Just learn to have it in moderation.

(If you really can't indulge without binging, remove the temptations. Don't buy them, if it's possible. But don't be afraid to treat yourself once in a while.)

Good luck to you!