The Lowdown on Binge Eating
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. Those who suffer from a binge eating disorder have also been known to use unhealthy compensatory measures, like purging, to then counter their binge eating episodes.
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Symptoms of 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. Someone who binges might even feel a sense of release or relief during their binge eating episode, and might think that the binge is what they 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.
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 more rapidly than normal
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Eating until you’re uncomfortably full
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Eating large amounts of food without feeling hungry
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Eating alone due to feelings of embarrassment or shame
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Feelings of guilt or disgust with yourself
It is also common for people who suffer from binge eating to experience feelings of extreme unhappiness and distress about their overeating, body shape, and weight.
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. General 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
Binge eating on the other hand is more emotionally driven, often linked to emotional eating habits unlike overeating, and usually always ends in guilt over what was eaten. General 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
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.
How is a binge eating disorder diagnosed?
While some may occasionally overeat at Thanksgiving dinner or at a party, this does not mean they have a binge eating disorder, even if they have experienced some of the symptoms previously listed. In order to be diagnosed with a binge eating disorder, a person must have had at least one binge eating episode per week for a minimum of three months.
The severity of binge eating ranges from mild, which is characterized by one to three binge eating episodes per week, to extreme, which is characterized by 14 or more episodes per week. Moreover, if binge eating is left untreated it can last for many years.
A binge eating disorder typically starts in someone’s late teens to early twenties, though it can occur at any age. Those who suffer from a binge eating disorder generally need support to help overcome it and to develop a healthy relationship to food. That’s where AK’s work comes into play. Her programs and 1-on-1 training can be the support and help you need in order to overcome your bingeing, and can help you develop a healthy relationship to food once again.
How to overcome it
The first step in overcoming binge eating is to start making healthy lifestyle and diet choices whenever it is possible. This can be just one small change at first and then gradually allowing yourself to incorporate more changes, or it can be an all at once approach. Though it is recommended to start small and work your way up.
The following are some helpful strategies that you can begin to incorporate into your daily routines:
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Choose healthy foods
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Practice mindfulness
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Find someone to talk to
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Start exercising
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Get enough sleep
Lifestyles more susceptible to binge eating
While anyone can be susceptible to binge eating, there are certain lifestyles that are more likely to attract bingeing episodes. Once you recognize that you fall within one of these lifestyles, you will be one step closer to conquering and taking control of your binge. However if you don’t relate with one of these lifestyles, and still find yourself bingeing, it does not mean that you still can’t take control.
Stressful life event
Those who experienced a stressful life event, like a divorce or losing a loved one, are more likely to become susceptible to binge eating. Someone who has gone through a stressful life event is likely to use binge eating as a coping mechanism for the anxiety or stress that they gained from that life event. They might have even lost a job or a friendship and find that binge eating is what makes them feel better. This type of lifestyle would be more susceptible to binge eating because anxiety and stress are often the breeding ground for binge eating.
what can be done
If you find yourself going through a major stressful event and fear a binge, try to focus on your stress and channel it through either meditation or mindfulness. It’s also important to remind yourself to feel your emotions, and that it’s okay to feel those negative emotions.
Burnout from work
Those who experience burnout from work, or feel that they are overworking themselves to the point of exhaustion, are more likely to become susceptible to binge eating. Someone who is burnt out from work might also be considered a workaholic, or might just be someone with a highly demanding job. They might feel that binge eating is the only way to cope with the demands of their job because their workplace does not offer sufficient resources. This type of lifestyle would be more susceptible to binge eating because of the excessive amounts of pressure and stress with seemingly no way to alleviate it.
what can be done
Try to find ways of reducing or eliminating the stress caused by work, like asking for adjustments to your workload or taking time off when you can. Remember that addressing the stress that makes you eat excessively can help you break free from it.
Extreme diets
Those who participate in extreme diets, or aim to lose excessive amounts of weight in a short period of time, are more likely to become susceptible to binge eating. Someone who follows unhealthy diets in an attempt to lose weight might be skipping meals or eating too little in order to do this. They might even feel more guilt and shame than other binge eaters. This type of lifestyle would be more susceptible to binge eating because if they don’t reach their goal weight, this could lead to an overwhelming amount of guilt and shame that causes them to eat even more.
what can be done
Remember that if you do start a diet, it should be one of a progressive speed. Start with small steps like cutting out one form of sugar that you eat during the day. Try this for a week or two before you begin to incorporate other cutouts in your diet.
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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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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.
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Think about why you're bingeing. Are you stressed or anxious? Find different ways to soothe these emotions. Try daily meditation or take a 30 minute walk.
