Brittany Brown

I used to be a classic nighttime eater. End-of-the-day binges used to be my order of the day. True story.

I’d start the morning telling myself, “THIS is going to be the day that I stick to my diet!”

Only at the end of the day finding myself  standing in front of the fridge and scouring the cabinets (and usually ending up elbow deep in a bag of who knows what…)

Of course, I knew that what I was really looking for wasn’t in the fridge or the cabinet. But still, I persisted. And I would chalk it up to…“I’ll start over tomorrow.”

I thought that if I could just find the right tool, the ideal diet, or the most effective trick, I could stop going crazy on food at night. If someone could just show me the way to stop those late-night cravings, I could make ANY diet work. Right? Riiiight?

What I realized is that the key to freedom isn’t beating those compulsions to binge. It’s eliminating them in the FIRST place.

(After all, as with most things in life, prevention is better than a cure, isn’t it?)

So today, I’m sharing some powerful tips to help you give those night-time urges to eat the knockout punch–and in a proactive way. Even better, I’ll show you not only how to keep those urges from ever bothering you again, but also how to handle them if they do!

How do you prevent persistent cravings from interrupting your evening (and shut them down if they do)? Let’s dive into that topic right NOW!

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Step #1: Eat adequately throughout the day. Tell me if this sounds familiar: you get started in the morning and everything is demanding your attention. You’re hurrying like a madwoman just to meet all the needs of the morning from work, family, and life. What happens next?

You’re skipping meals, pushing through, and ignoring your body’s cues. And by the end of the day, you’re running on fumes. It’s the perfect setup for the nighttime overeating session.

But if you fuel your body adequately in the first place, you’ll be a lot less likely to be running on empty at the end of the day. It’ll keep you from falling into survival mode, which triggers those end-of-day crisis-based cravings like nobody’s business.

So make sure that you’re fueling your body the right way all day long, and you’ll be a lot less likely to give into famished attacks at night.

Step #2: Slow down and enjoy your food! Stress triggers your body into survival mode. And when you fall into that trap, the compulsion to binge kicks in and all bets are off.

But if you experience a meal in the present moment, two things happen. First, your body registers that you’ve been properly fed, and your body stops sending those outcries for food.

Second, the more you practice this, the more that you and your body build a bond of trust. Your body trusts that you’ll always feed it properly. Over time, those stress-based, starvation triggers fall by the wayside.

Step #3: Separate your emotions from your food choices. Another thing that prompts people to seek food at night is unanswered emotional triggers. Maybe you’re feeling stressed, bored, or numb. This is where making the distinction between emotions and eating comes in. Here’s what I mean by that…

When a feeling arises, instead of going right for a candy bar, come back to the moment. Be with yourself. And experience your emotions completely.

Instead of creating a mental story out of emotions and a quelling it with food, tap into the feeling itself. Ride the wave of that emotion. Feel free to use my favorite affirmation: “I’m strong enough to be with this.” And breathe.

And once you return to a calm, centered place, make a present-moment, conscious food choice instead of going into end-of-day binge autopilot.

Step #4: Create a transition ritual for the end of your day. What if the cumulative stress of the day leads you to anxiety eating at night? Pre-empt this one by actively shifting from the hustle of the day to the peace of the evening, and BEFORE you look to a candy bar for the answer. That’s what a “transition ritual” helps you do. And it works wonders for helping you dodge those end-of-the-day cravings.

When you usher in a state of balance and peace, you allow the emotions of the day to flow as they are, and be on their way. You reconnect with your power. And you defuse the need for the quick-fix of food.

So how do you create a routine to replace the craving? Have a list of evening rituals that are as easy to rely on as easily as a piece of cake.

Things the bring you peace, connection, and happiness. Maybe it’s meditation, journaling, or reading. Or whatever connects you to the moment and brings on the zen-like state.  Start practicing these things with consistency. Before too long, your body just might crave your rituals over late-night snacks.

Step #5: Knowing the difference between occasional urge and a powerful compulsion. Sometimes, urges to overeat run deeper than an occasional craving. If raiding the refrigerator is an every night thing for you, it might be time to look more closely.

Here’s the thing: if you’re eating on autopilot, reasoning with yourself won’t work. The first step is knowing that hose compulsive urges come from an irrational part of the brain. They’re coming from a place that has nothing to do with the REAL you.

That means that just because these urges might take you over does NOT mean there’s anything wrong with you. You’re not broken, and you don’t need “fixing.”

The second step is knowing that you have the power to separate yourself from those urges. You can choose a more empowering path. And you can shift your state of being to the point where those urges become non-existent.

If you need more support with this step (or with any of the techniques we talked about), then click the image below for a step-by-step system to beat binge and emotional eating for good…

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

Intuitive eating: what does that term really mean? And is it the secret to natural, lasting weight loss?

It’s not as mysterious or complicated as it might sound. All that “intuitive eating” means is rejecting the guilt-based old-school diet rules, and trading them for guidance from your body’s internal wisdom.

It’s that same innate awareness that you had as a baby. The guidance that told you when to eat and when to stop. And never hit you with a single pang of guilt about food.

So when it comes to it, intuitive eating is about aligning with your body, hearing its natural cues, and honoring them on a moment-to-moment basis.

If you use intuitive eating in the way that it was intended, it will help you reconnect with your body’s internal wisdom, make food choices based on your body’s needs, and release unwanted weight.

Of course, intuitive eating is simply a tool. And it’s an often misunderstood one at that. If you use it properly, it’s a beautiful and supportive practice. But without the proper awareness, it could potentially become another trigger to losing control with food.

So let’s talk about what intuitive eating is, what it’s NOT, and how you can avoid it’s pitfalls so that you can use it to love and support your body!

Intuitive eating is based on partnering with your body. It’s about getting in touch with your natural hunger and fullness cues in every moment. It helps you make conscious food choices that honor your body in every moment.

But it’s more than just eating when you’re hungry and stopping when you’re full. It’s about rebuilding this connection with your body, re-aligning it with your mind and your spirit.

It’s about eating in ways that make you feel good. And yet at the same time giving yourself freedom and balance when making food choices.

In other words, intuitive eating is NOT just another set of rules. It’s a lifestyle that lets you live in the real world, be a human being, and honor yourself at the same time.

The best part is that the more freedom and balance you give yourself, the more empowered you feel. And the more that YOU are in charge of your body and your food, the more you achieve a flowing state of balance. (A side effect of which is releasing unwanted weight!).

Of course, as with every tool, it must be used properly. And there are a couple of points I want to make before I share the top 3 tips to bring this practice into your life.

Intuitive Eating for Weight Loss: Things You Need to Know

First, if you’re in a place where you’re just beginning to break free from binge and emotional eating, you might find yourself a bit vulnerable. The triggers often run a little bit deeper here, and it will take more time, patience, and self-love to let them go. Take your time. And when you’re ready, gradually work in this practice.

Second, for some of us, intuitive eating morphs into just another diet. I’ve seen many women reject the restrictive diet mentality only to trade it for the “rules” of intuitive eating.

For example, eating when you’re hungry and stopping when you’re full seems easy enough. But what if you take that rule too literally, accidentally eat past the point of fullness, and go down that all-too-familiar spiral of regret?

That kind of guilt and shame is no better than what you put yourself through with a traditional diet. And it’s exactly what intuitive eating is intended to help you avoid.

So the bottom line is this: the idea of intuitive eating is simple, but sometimes you need to release a few old triggers before you put it to work for you. And the principles of intuitive eating aren’t meant to be another set of rules. They’re simply guidelines to follow as you build the connection with your body.

The goal is to become a normal and balanced eater who operates a place of body connection verus just operating from a set of rules in your head and not let occasional indulgences or sporadic overeating set you off.

Someone who feels good in their body, happy, and just like any other human being, sometimes overeats. Then she forgives herself, honors her body by returning to balance, and moves on with her life.

Make sense? I hope that I’ve given you the background you need to really “get” this practice.

Now I’ll share 3 simple ways to bring this practice into your life, and put it into action today!

Intuitive Eating for Weight Loss: In Three Steps

Number 1: Reject the diet mentality. We all know that diets don’t work. They send you into survival mode, make you obsess over food 24/7, and set you up to gain weight rather than lose it. That’s why getting rid of this outmoded mentality is priority number one.

Of course, if you’ve been stuck in the diet cycle for a while, letting go of the only bit of control you knew might be pretty scary. So be gentle with yourself. Acknowledge those fears. It’s the first step to letting those old diet paradigms go, once and for all.

Number 2: Partner with your body (rather than fighting it). So you’ve gotten comfortable in a space without rules. Now it’s time to make friends with your body once again! What does that mean in intuitive eating terms?

Instead of hitting yourself with the diet-based guilt of “what can’t I have,” ask yourself, “what do I GET to have?” So get out of your head, move into your body, and ask your body what it needs right NOW.

After a bit of practice with these first two steps, you’ll notice a shift. Those survival-based cravings slow down. And you find yourself naturally drawn to the foods that make you feel healthy, balanced, and alive. Which leads to the third and final step…

Number 3: Listening to your body’s natural cues. If you’ve been dieting for a while, your body’s natural cues often become muddled. But once you get into the swing of steps one and two, those messages eventually begin to resurface.

So take a proactive stance, and start getting to know your body’s natural cues. Maybe even jot down in a journal what inklings of hunger feel like for you. And I don’t mean those ravenous, “hangry” type outcries. I mean those gentle nudges that tell you’re getting hungry…that’s when it’s time to eat.

Now, the flip side is this: stop when you feel full. What does “full” mean? It means grounded. Content. Not stuffed, but very satisfied. Feeling that warm-bellied glow of happiness.

The beauty of intuitive eating is that if you use it as a guideline (instead of a rule), you’ll feel alive, mentally clear, and satisfied after your meals. Your body isn’t overtaxed by too much food nor is it stressed out by too little food.

Now, if you’ve been stuck on the diet hamster wheel for a while, this might seem like a radical step. It can be scary to let go of the control that you know so well for a new idea.

If you need any support in this area, we are here for you!

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!