How to Avoid Binge Eating
In this article, we will discuss how to avoid binge eating disorder but first one must understand what is it and how common binge eating disorder is. Binge-eating disorder (BED) involves regularly eating large amounts of food and feeling a loss of control over eating. Despite its common occurrence, it’s often not talked about enough. In the United States, BED affects approximately 2.8 million people, making it the most common eating disorder. About 63% of individuals with BED report that it negatively impacts different aspects of their lives, such as social interactions, family dynamics, or work life.1 Unlike anorexia or bulimia, which often begins in early adolescence, most persistent cases of binge eating disorder typically emerge between the ages of 19 and 25.
BED is often linked with other mental health conditions, particularly anxiety and depression. Studies indicate that individuals with binge eating disorder are six times more likely to experience depression. Additionally, about 65.1% of those with BED also have some form of anxiety disorder. Stress, whether from chronic sources or past trauma, can further influence this disorder, as individuals may turn to food as a coping mechanism for managing difficult emotions and situations.1,2
While the common perception of eating disorders often focuses on white females, it’s essential to recognize that people of color and men also grapple with these issues, particularly binge eating. According to the founder of the Binge Eating Disorder Association, Hispanics have the highest rates of BED, closely followed by the black community. Moreover, approximately 40% of individuals dealing with binge eating are men. However, these groups are often under-diagnosed and less likely to seek treatment, which is crucial to address and prevent the progression of the condition.
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How to Control Binge Eating
Managing life with binge eating disorder can be draining, particularly when you feel powerless over your eating patterns or experience guilt and shame afterward. Remember, you’re not alone in this struggle. While seeking professional help is vital, there are practical strategies you can start incorporating to aid in your recovery.
Eat at Regular Times Throughout the Day: Skipping meals can contribute to overeating because when you finally eat, you might be extremely hungry and more prone to binge. It’s advisable to avoid going longer than 3-4 hours without eating. This may require some planning to ensure you’re having three meals a day. Don’t hesitate to include snacks if necessary. Remember, this isn’t about dieting; instead, is about prioritizing your health and overall well-being over weight concerns.
Engage in Mindful Eating: When you sit down to eat, give your full attention to the food in front of you. Appreciate the flavors, textures, and aromas. Tune in to your body’s signals of hunger and fullness to know when to stop. Enjoy your meal without any distractions like TV or phone scrolling, as these distractions can lead to overeating by making it harder to identify satiety.
Trigger Foods: Do you find yourself bingeing on certain foods more often? If so, consider working with your dietitian and therapist to integrate those foods more regularly. We don’t want to limit a food and increase the scarcity mindset that it won’t be regularly available to you. This creates an all of nothing mentality that can lead to binging and hiding food. You might be more prone to say “I’m just going to finish all of this, then not have it in the house anymore.” Integrating these foods can feel like exposures and your clinicians can work with you on using other coping skills than these foods in moments when you feel triggered to binge. Integrating these foods will help you develop a healthier relationship with them.
Tune into your emotions: Binge episodes differ from person to person, triggered by various factors. Reflect on your last binge and consider what led up to it. Were there specific emotions, activities, or events beforehand? Understanding your triggers can empower you to manage them more effectively when they arise.
Try a New Coping Mechanism: It’s perfectly natural to turn to food for comfort during periods of anxiety, loneliness, or boredom. However, relying solely on food for emotional support might not always be the best approach. It’s important to have a variety of coping strategies in your toolbox, like going for a walk, indulging in activities that bring you joy, or addressing the underlying issues behind your negative emotions.
Surround Yourself with your Support Group: Support from loved ones is crucial in recovery, as they play a major role in creating a positive environment and offering encouragement. Having trustworthy friends and family members to lean on and receive words of encouragement from can greatly help in managing binge episodes.
Seek Professional Help: It’s essential to have a healthcare team experienced in treating eating disorders as they can offer specific insights into your condition, provide valuable guidance, and offer support to help navigate the challenges associated with your eating disorder.
Nutrition Braved is ready to provide you with the tools and support to successfully avoid binge eating. Let our caring team of registered dietitians guide you through the road to recovery.
What to do After Binge Eating
Being too harsh on yourself after a binge is common. Feelings of shame and guilt can quickly overshadow your mood and affect your day, or even your week. Rather than restricting food or over-exercising, which can worsen the situation, consider trying the following suggestions.
Be Compassionate Towards Yourself: After a binge, it’s natural to feel disappointed or frustrated with yourself, but it’s important to show yourself some compassion. Remember that everyone makes mistakes, and one slip-up doesn’t define your progress or who you are as a person. Instead of being overly critical, try to be kind and understanding towards yourself. Treat yourself with the same kindness and empathy you would offer to a friend in a similar situation.
Prioritize Sleep: Getting enough sleep is crucial for your body and mind. Research from Science Direct shows that when we don’t get the sleep we need, it can alter the levels of our hunger hormones and make us crave food more. Therefore, aim for a good 7-8 hours of sleep each night to ensure you’re well-rested for your day and to help keep your appetite in check.
Incorporate Movement: Engage in activities that bring you joy, whether it’s taking a leisurely walk, dancing to your favorite tunes, or enjoying a run in the park. The goal shouldn’t be to burn calories or change your weight; it’s about enjoying movement that makes you feel good. Exercise triggers the release of endorphins, which are your body’s natural mood lifters. Plus, staying active supports healthy digestion and helps regulate blood sugar levels. Read more on how to incorpoate movement in our article Non-weight Related Benefits of Regular Exercise.
Don’t Skip Meals: This might feel challenging, but giving your body the nourishment it needs is key to feeling better overall. Skipping meals can sometimes make you feel even hungrier, which might lead to more binge eating. Instead, focus on creating a routine of eating regular, balanced meals and snacks. When you eat regularly, your body gets a steady flow of nutrients, energy, and hydration, which can make you feel more stable and happier overall. Also, remember to stay hydrated. Drinking enough water throughout the day is not only good for your body but can also help with digestion, keeping your body temperature in check, and just making you feel better overall. Plus, it can help ease any bloating or discomfort you might be feeling after a binge.
Connect with Others: Having someone in your support network or a trusted member of your healthcare team to talk to can make a big difference. Sharing how you’re feeling with someone you trust can provide valuable advice, a listening ear, and much-needed support along your journey. To avoid binge eating you can benefit from working with our Binge Eating Disorder Dietitians. Send us a message by filling out the form found on this page or by calling 630-474-5321 and we will contact you as soon as possible.
