How To Get Back On Track After A Binge
What is binge eating?
A binge eating disorder is a severe but treatable eating disorder that is characterized by recurrent episodes of eating large amounts of food, often very quickly and to the point of discomfort. Binge eating has also been described as a feeling of a loss of control while bingeing and experiencing feelings of shame, distress or guilt afterwards.
If you suffer from a binge eating disorder you might use unhealthy compensatory measures, like purging, to counter your binge eating episodes.
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Binge eating vs overeating
It’s also important to recognize the difference between simply overeating and entering a binge cycle. While both may be mindless behaviors, causing you to eat too much without thinking about why, there are some major differences.
Binge eating is more emotionally driven and is often linked to emotional eating habits unlike overeating. Binge eating usually always ends in feeling guilty about what was eaten. Some examples of binge eating are:
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Sneaking a bag of candy into your room, and finishing it in secret
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Eating a whole cake in one sitting and then feeling guilty about it
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Finishing a third burger even though you’re already uncomfortably full
Overeating on the other hand has less to do with an emotional response. Overeating is exactly what it sounds like, eating more food than is necessary. Some examples of overeating are:
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Having more than one dessert after dinner
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Finishing a whole bag of popcorn while watching a movie
Signs & symptoms of binge eating
Emotional stress or distress often plays a role in binge eating, and might even trigger a binge eating episode every now and then. The following are symptoms that would be currently present if you were suffering from binge eating:
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Eating faster than normal & usual
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Eating until you feel uncomfortably full
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Eating due to feelings about your body weight and/or shape
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Eating large amounts of food even though you don’t feel hungry
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Feeling extremely unhappy or distressed about your eating
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Eating by yourself due to feelings of shame or embarrassment
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Feeling guilty or disgusted with yourself during or after a binge episode
When we have a craving for something and we are heading into a binge cycle, there are underlying things that are going on that could be the cause behind it. The first step to conquering a binge is understanding what is causing it.
What causes binge eating?
An episode of binge eating can be triggered by a variety of genetic, environmental, social and psychological things, that are all potential risks associated with its development. Some of the more common factors that are at risk of triggering binge eating are the following:
BODY SIZE
Almost 50% of people with a binge eating disorder have obesity, while the other half who struggle with a binge eating disorder tend to be of normal or even slightly higher than average weight. And most people who are labeled clinically obese don’t have a binge eating disorder.
EMOTIONAL TRAUMA
Stressful life events like abuse, death, or even a car accident could be a risk factor for developing a binge eating disorder. Another stressful life event that could often lead to binge eating later in life is childhood bullying due to weight.
GENDER
Binge eating is more commonly seen in women than it is seen in men. An estimated 3.6% of women experience binge eating at some point in their lives, compared with 2% of men who experience it. Some believe this may be due to underlying biological factors.
OTHER PSYCHOLOGICAL CONDITIONS
Around 80% of people who suffer from a binge eating disorder have at least one other psychological disorder that they are suffering from. Such examples are commonly depression, PTSD, bipolar disorder, anxiety, or substance abuse.
Underlying motivations for binge eating
Those who suffer from a binge eating disorder may eat an usually large amount of food in a short time frame, even if they aren’t hungry. If you are a binge eater, you might even feel a sense of release or relief during your binge eating episode, and might think that the binge is what you truly needed. However, more often than not those who felt that relief during their binge will often experience feelings of shame or loss of control afterwards.
There are three main underlying motivations for binge eating that may be present at any given time. You could find yourself experiencing one of these motivations during binge episode, then find yourself experiencing a different one during another episode. Moreover, by recognizing any of these motivations you will find that taking control of your binge eating episodes will become increasingly easier.
decision fatigue
This is when there is a stressful or hard decision in your life that you know needs to be made, but you are worried or anxious to make it. Often times we crave this binge because we’re not sure what that decision is going to be. And we're looking for a resolution but don't have it yet.
unconscious, unmet needs
This is that energy of urgency, attachment and fight. The binge is going to be a fight for your needs to be met. We want to be conscious of the feelings that we are unwilling to feel, and acknowledge what some of the needs were looking to have met are.
Fear of desire
This is more of a flight and an overwhelm. It's a fear of feeling positive sensual sensations because we are worried we're going to be overwhelmed and exploited. We are worried that we won't be able to control it and that it's going to overtake us. Often times when we have a craving in a binge, we feel this disassociation. And that's essentially what a binge is, a disassociated eating experience. It's because of underlying motivation and it's a fear of desire.
Ways to get back on track after bingeing
An unexpected binge can feel incredibly frustrating. At its worst, a binge eating episode can cause your motivation and morale to completely tank. Even worse, this then often leads to the endless binge eating cycle that can make you feel trapped and like your progress is being derailed.
However, this doesn’t have to be the case when you unexpectedly binge. By incorporating these few healthy habits into your life and daily routine, you can help yourself persevere. The following tips and habits can help you get back on track after experiencing an unplanned binge eating episode.
Eat a healthy breakfast
While it may be tempting to skip out on breakfast or lunch the day after a binge eating episode, starting your day with a healthy meal can actually help you get back on track. Not only does it allow you to start fresh after getting a good night’s sleep, but it can also help you get right back into your routine and make healthier choices throughout the day.
Sticking to a consistent eating pattern can help you to experience less binge eating episodes in the future. What you eat for your first meal of the day is important, and it can set the tone for the rest of your day. Try to pick a meal that’s high in both protein and fiber to get your day off to a healthy start.
Try yoga
Yoga has been associated with a number of health benefits like better quality of sleep. Additionally, practicing yoga can also help you to promote healthy eating habits, which can reduce the risk of a binge eating episode. It’s also been shown to decrease levels of cortisol. This may help reduce anxiety and depression by influencing the uptake of the neurotransmitter serotonin.
Yoga has also been known to have a positive effect on your mood. And a better mood means feeling more motivated to get back on track after an unplanned binge. While practicing yoga right after a binge eating episode can definitely be helpful, adding it to your weekly regimen may be even more beneficial over the long term.
Stay hydrated
Not only is drinking enough water crucial to keeping your appetite under control, but it’s also key to maintaining your overall health. After an episode of binge eating, it’s especially important to make sure you’re staying hydrated throughout the day. Additionally, upping your water intake may also help temporarily increase your metabolism to help burn off extra calories.
How much water you should drink per day can depend on a number of factors, including your weight and how active you are during the day. However, the easiest way to meet your hydration needs is to listen to your body and drink when you feel thirsty.
Avoid skipping meals
After a binge eating episode, planning out what you’re going to eat for dinner may be the last thing you want to think about. However by skipping meals, you can actually slow your progress down more and even enhance your cravings. This then increases the likelihood of another binge.
Whether you’re used to eating three meals a day or a larger number of smaller meals, the best thing you can do after binging is to get back to your normal routine. By doing that and sticking with what works best for you, you can easily get back on track a resume your progress.
Go for a walk
Going for a walk right after you’ve experienced a binge eating episode can help you to clear your mind, and can help make your body feel better too. Walking helps to accelerate stomach emptying, which can relieve the uncomfortable feelings of fullness or bloating caused by a binge eating episode.
Walking can improve your mood and clear your mind, which can help reduce some of the negative feelings that may trigger emotional eating or a binge eating episode. Exercise - like biking, running, or swimming - has also been shown to improve mood and reduce feelings of stress, which can help prevent future episodes of binging.
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Binge eating is a common eating disorder that can seriously affect someone’s health if it is not properly treated. It can also have negative effects on a persons overall health, body weight, self-esteem, and even their mental health. However there are many healthy strategies that can be incorporated into your daily life routines, like exercising and mindfulness.
Extra tips for binge eating
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Keep a food diary where you keep track of what and when you eat, along with any impactful or emotional events that happen. A food diary will help you learn when you tend to binge, and can also help see what was going on in your life that may have led you to do it.
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Practice mindfulness. By focusing on being intensely aware of what you're sensing and feeling in the moment, you will be less likely to let your underlying emotions control a binge.
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Portion out your food. Try measuring out one serving onto a plate instead of bringing the entire bag to the couch with you. You'll be less likely to eat too much if you have to get up for more.
