What is Binge Eating?
Binge Eating Disorder is not only about food. It’s a psychological condition. In fact, it’s the most common form of disordered eating in the U.S. As the name implies, Binge Eating Disorder involves the consumption of large amounts of food—usually in a very short period of time. This occurs despite not even being hungry.
Binge Eating Disorder is not simply a case of overindulging. The person feels out of control, and the urges cannot be resisted. Left unchecked, Binge Eating Disorder can contribute to the development of dangerous medical conditions like diabetes and heart disease. Unlike bulimia nervosa, individuals with binge eating disorder typically do not engage in compensatory behaviors such as purging or excessive exercise following a binge episode.
Key Features of Binge Eating Disorder
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Recurrent Episodes
Binge eating episodes occur regularly, often at least once a week for a duration of several months.
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Loss of Control
During a binge episode, individuals often feel a sense of loss of control over their eating, as if they cannot stop or control the amount of food they consume.
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Eating Rapidly
Binge eating episodes typically involve eating large amounts of food quickly, sometimes to the point of discomfort.
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Emotional Distress
Binge eating is often associated with feelings of guilt, shame, or distress following the episode.
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Absence of Compensatory Behaviors
Unlike other eating disorders such as bulimia nervosa, individuals with binge eating disorder do not regularly engage in purging behaviors such as vomiting or using laxatives, nor do they typically engage in excessive exercise or fasting to compensate for the binge eating episodes.
Fortunately, effective treatment is available, and there are self-help steps you can take.
6 Helpful Tools to Treat Binge Eating
1. No More Dieting
The restrictive mindset can be unhealthy, as can many forms of fad diets. Studies show that fasting of any kind is associated with a higher risk of Binge Eating Disorder. Diligently avoid plans that promise rapid weight loss without any need for exercise. You don’t need to view any type of food as “bad” and “quick fixes” simply do not exist.
Talk with nutrition and fitness professionals to learn more about how to stay healthy and fit without endangering your mental or physical well-being.
2. Hydration
Drinking a sufficient amount of water each day is basic, common-sense advice. But did you know it can also reduce cravings? Fewer cravings, of course, mean less of a chance of overeating. For example, drinking 13–17 ounces of water 30 minutes before a meal has been found to decrease hunger and, thus, caloric intake. Some numbers to keep in mind:
- Adult males should aim for about 15 cups of fluids per day
- For females, that count would be about 11 cups
3. More Fiber/Less Processed
The higher quality of the food you eat, the more you will feel satisfied. This is a recipe for less binging and a healthier relationship with eating. Increase your fiber by choosing:
- Whole grains
- Vegetables
- Fruits
These choices will not result in sudden bursts of energy followed by a “crash”.
4. Don’t Keep Trigger Food Around
Clean out your fridge and pantries. You’ll be less likely to binge when you don’t have easily accessible junk food around.
5. Do Not Skip Meals
If anything, allow yourself to lightly graze on meals and healthy snacks throughout the day. This prevents those moments when you feel either empty or bloated. Get yourself on an eating schedule and reap the rewards.
6. Exercise Your Body / Relax Your Mind
Binge Eating Disorder does not happen out of the blue. It is triggered by a wide range of emotional factors. Stress is at the top of that list. Therefore, taking steps to reduce stress levels in your life makes a lot of sense. Studies show that regular exercise is very effective in reducing the impact of Binge Eating Disorder. In addition, relaxation techniques like meditation and deep breathing go a long way in keeping stress to a minimum.
Yoga might be the ideal combination of both approaches. Regular yoga practice exercises your body while soothing your spirit. This adds up to ease the effects of Binge Eating Disorder while you go through your treatment protocols.
Remember: Help is Available
Binge Eating Disorder is common, it’s serious, and it’s treatable. A wide range of effective approaches exists, so why not get in touch today to learn more about these options? I’d love to work with you on controlling the urges. At the same time, we’ll dig deep to identify the source of such urges as you develop ways to address and manage the condition.
You can recover from Binge Eating Disorder, and this healing journey begins with you reaching out for the help you need and deserve.
