Why Skipping the Next Meal Keeps You Stuck

Have you ever woken up after a night of eating past fullness — maybe snacking until 2:00 a.m. — and immediately thought,“I need to make up for this.”So you skip breakfast.You fast.You restrict.You punish.In this episode, I talk about why that instinct — the need to compensate or “undo” — is one of the biggest reasons cravings, binge cycles, and weight struggles keep repeating.1. The Restrict–Binge Cycle So Many People Live InI hear this all the time:“I eat really clean during the week, but on the weekends I completely derail.”I lived this pattern myself.What started as a Friday night “cheat meal” eventually became a full weekend of foods I told myself were off-limits — followed by guilt, shame, and restriction to make up for it.This isn’t about willpower. This is a nervous system pattern.2. When Fasting Becomes PunishmentIntermittent fasting can be a powerful health tool.But I share honestly how I used fasting as a way to punish myself for eating behaviors I felt ashamed of. Instead of supporting my body, I was triggering my nervous system into protection mode.The difference wasn’t fasting itself — it was why I was doing it.When restriction is used to compensate, punish, or “fix” yourself, it backfires.3. You Know What to Do — But You Can’t Sustain ItIf you:know exactly what to eathave tried every dietdo well for a few weeks, then self-sabotageThe issue isn’t lack of knowledge.It’s that your nervous system doesn’t feel safe enough to sustain consistency.4. Weight Is a Range, Not a NumberI explain why weight is not a single number — it’s a range.Daily fluctuations reflect:digestioninflammationhydrationstresshormoneseven the weatherWhen we react emotionally to the scale — restricting when it’s up or rewarding ourselves when it’s down — we reinforce food obsession and self-sabotage.5. Step 3: Do NOT Skip the Next MealThis is the core message of the episode:No matter what happened the night before —binge eating, emotional eating, nighttime snacking —Do not skip your next meal.Skipping meals in response to guilt or shame signals food scarcity to the nervous system.Adding self-criticism turns that signal into danger.And when the nervous system senses danger:metabolism slowscravings intensifyfat storage increasesbinge behavior becomes more likelyEating the next meal calmly is how you interrupt the cycle.6. Thoughts Trigger BehaviorBehavior doesn’t start with food — it starts with thoughts.A trigger activates an old mental loop.That loop pulls you into protection mode.Protection mode drives the behavior you’re trying to stop.Skipping meals strengthens that loop.Nourishment breaks it.7. Safety Mode Is Where Healing HappensWhen you eat the next meal without drama, punishment, or shame, you send your body a powerful message:Nothing bad happened.I am safe.I can move on.This is safety mode — parasympathetic, rest-and-digest.This is where:cravings calmfood noise fadesweight releases naturallyhealing happensClosing ReflectionThis episode isn’t about being stricter.It’s about being kinder.More patient.More grounded.You don’t need more discipline —you need more safety.And it starts with the next meal.Book your FREE 30-minute Food Freedom Call now and start your journey to lasting change! Schedule here: https://sherryshabanfitness.com/clarityStuck in cravings, stubborn weight, or unwanted eating? Download my free e-Book Calm The Hormones That Drive Cravings and reset your body naturally.Get Your FREE Guide Here: https://sherryshaban.com/hormonesListen to more episodes at www.makepeacewithfood.com/podcast or subscribe to me on Spotify, Podcast, and YouTube so you never miss an episode!Join my Facebook Community: www.myfoodfreedomlifestyle.com Work with me: www.sherryshaban.com/transform Go deeper: www.makepeacewithfood.com Share your biggest takeaway and tag me on Instagram, Facebook, TikTok, LinkedIn