How to Stop Binge Eating
On your own, to stop binge eating can be really tough. Those feelings of powerlessness, guilt, and shame are heavy burdens to carry. Your relationship with food should be a source of nourishment, energy and pleasure, not stress or anxiety. It’s especially challenging when facing difficult emotions. Remember, you’re not alone in this journey.
There are many reasons why people binge eat. This looks different for everyone. Working with a healthcare professional can help you explore behaviors, thoughts, and underlying emotions that may be leading to binge eating. Some of the general factors that may have an impact on why you binge it include:
Dieting: Dieting often involves strict food restrictions and sets of rules about what you can and cannot eat. This approach tends to label certain foods as “bad” or off-limits, which can create a sense of guilt and temptation. It discourages listening to your body’s natural cravings. As a result, when faced with these “forbidden foods”, binge eating tendencies may increase, contributing to feelings of failure and a cycle of overeating. Similarly, skipping meals can leave you feeling famished later in the day, prompting excessive eating.
Genetics: Binge eating disorder may have a genetic component. If binge eating behaviors are present in your family, especially in previous generations like your mother or grandmother, there could be a higher chance of experiencing them yourself. However, environmental factors, such as lifestyle choices and ways of coping with stress learned from family, can also play a role. Your family’s eating habits and behaviors can significantly impact your own eating patterns. It’s important to note that while your family influences are significant, they are not necessarily to blame for an eating disorder. Typically there is not one sole factor that causes an eating disorder.
Depression: Binge eating disorder is closely associated with various mental health conditions, including depression. It has been shown that individuals with binge eating disorder have a significantly higher likelihood of experiencing depression, around six times more than those without the disorder. Understanding the relationship between binge eating and depression can be complex, as it’s not always clear whether binge eating triggers depression or if depression leads to binge eating behaviors.
Negative Body Image: Low self-esteem or negative body image can be significant triggers for binge eating behaviors. When someone feels dissatisfied with their body or believes they don’t meet societal beauty standards, it can lead to feelings of shame, guilt, and worthlessness. This emotional distress often becomes overwhelming, and in an attempt to cope with these negative feelings, individuals may turn to binge eating as a way to seek comfort or numb their emotions temporarily.
Schedule a Free 15 Minute Discovery Call
"*" indicates required fields
How to End Binge Eating at Night
Late-night binge eating can be influenced by different factors, such as not having enough meals during the day, feeling bored, or using food to deal with stress or sadness. These may feel hard to overcome but they don’t have to dictate your eating habits forever. There are several strategies you can take to regain control.
Eat Regularly Throughout the Day: Regular meals and snacks are key to avoiding overeating, as going too long without eating can lead to excessive hunger and potential bingeing. Many find that maintaining a consistent eating schedule, with meals or snacks every few hours, helps them feel their best both physically and mentally. Aim to eat every 3-4 hours to keep your energy levels stable and prevent excessive hunger.
Incorporate All Foods Into Your Life: Strictly limiting food intake often backfires, as it triggers cravings and overeating episodes. This includes following diets. Instead, move away from labeling foods as ‘good’ or ‘bad.’ Embrace an inclusive approach that allows all foods, listening to your body’s cravings. It’s also helpful to eat mindfully, without distractions, so you can better tune in when you’re satisfied.
Eat More Protein and Fiber Throughout the Day: Both fiber and protein play vital roles in your body. Protein supports muscle growth, skin health, and boosts your immune system, among other crucial functions. Meanwhile, fiber aids in digestion, promotes regular bowel movements, and can help regulate cholesterol levels. One key similarity between them is their ability to increase satiety. They slow down digestion, keeping you feeling full for extended periods and reducing the likelihood of overeating.
Drink Water: If you’re unsure whether you’re truly hungry, try drinking water or tea first. Many times, we mistake thirst for hunger and reach for food when our bodies are actually craving hydration. Having a glass of water before eating can help clarify whether you’re truly hungry or just thirsty.
How to Overcome Binge Eating
Along with the daily focuses and tips mentioned above, to truly overcome and work towards recovery from binge eating, it is best to work with a treatment team of a binge eating disorder dietitian, therapist, HAES ® aligned Doctor, and psychiatrist (if recommended by your doctor). While recovery is not linear, you might have episodes of binging that flare up at different times in your life, you can work with these professionals to work on having a healthier relationship with food and have less disruption from binge eating in your everyday life.
To start working with one of our expert dietitians and work to stop binge eating, fill out the form found on this page or call 630-474-5321 and we will contact you as soon as possible.
