Overview

• Holly Mills identifies the food scarcity mindset—the fear that food will disappear if not eaten immediately—as a key driver of overeating.
• She recommends establishing a predictable eating routine of three meals and one snack daily to reassure the brain of consistent food availability.
• Mills advises granting unconditional permission to eat treats to remove guilt and reduce bingeing tendencies over time.
• Her approach includes gradual portion control, suggesting incremental reductions in serving sizes to find a sustainable balance.
• Mills emphasizes that moderation, not restriction, is the key to a healthy relationship with food, allowing all foods to fit into a balanced diet.