What NOT to Do IF You Struggle w/ Binge Eating
Do you feel stuck in an unhealthy pattern with food?
Can you relate to any of the following behaviors:
Eating "off limits" food(s) in secret. 🤫
This may stem from eating what you refer to as "clean" in front of others. Perhaps you’ve been designated the “health nut” amongst friends and family. This reputation can be a LOT to keep up with and leads you to "letting loose" with foods on your own time, when no one is around to “perform” for.
Eating in secret may happen at the end of a night, once your family goes to sleep, when your spouse goes out of town for the weekend, OR once you arrive home after a dinner out with friends (when you ordered the salad to be “good” instead of the tacos that you actually wanted.)Feeling shame or regret around food choices, followed by a need to “compensate.” 😔
These feelings may pop up when you eat a food you’ve labeled as “bad” or “unhealthy” or would normally restrict. Maybe you don’t allow yourself to buy a particular food, in fear you’ll eat it all in one setting or that it might derail your health goals.
When exposed to said food, (let’s just say it’s cheese 🧀), you feel like you have to "make up for” eating cheese by eating fewer calories the next day OR making sure you don’t allow it again for several days/weeks/months, OR by working out in the gym extra in order to “earn” it.Feeling out of control with food. 😝
After negative experiences with over-indulging to a point of discomfort, you’ve convinced yourself you cannot be left around a bag of chips or cookies without devouring the entire container. There’s no trusting what you might do…You may relate to feeling as though you almost “black out” while eating large amounts of food, feeling unable to stop.
Relatable, but what exactly is “binge eating?”
According to NEDA (National Eating Disorders Association), binge eating episodes are associated with three (or more) of the following:
Eating far more rapidly than normal.
Eating until feeling uncomfortably full.
Eating large amounts of food when not actually feeling physically hungry.
Eating alone because of feeling embarrassed by how much one is eating.
Feeling disgusted with oneself, depressed, or very guilty afterward.
Binge eating episodes take place within a discrete period of time and are marked by feeling out of control, followed by feelings of shame/regret/guilt. Like anything, there can be a spectrum of intensity.
Anytime you feel “out of control” with food, it is often linked to other NEEDS going UNMET. For example – if you do not eat breakfast or lunch regularly, you may find yourself prone to binging in the evening. Or if you do not balancing your nutrient intake (get in enough protein, fat, and carbohydrates), you may feel driven by severe, almost insatiable, cravings. From an emotional standpoint, if you are not coping with your feelings in productive ways, food may become an outlet.
If you struggle severely with binge eating, you are not alone. There is help available! Connect with a Registered Dietitian and a Mental Health Therapist who specializes in treatment for disordered eating today.
Here’s what will NOT help you quit binge eating:
Dieting –– while restriction or putting food rules in place might feel like a logical approach to quit binge eating, it will often intensify cravings and a drive to binge more. Steer clear of diets! Instead, work on healing your relationship with food from an intuitive eating approach. Intuitive eating prioritizes identifying your body’s needs and getting them met appropriately. #selfcare
Skipping meals — whether intentional or not, irregular intake of food can lead to extreme hunger and feeling out of control. Focus on planning and prioritizing balanced meals and keeping snacks on hand for throughout the day. I work with my clients on building meals and snacks with the following components: protein, heart-healthy fats, and fiber-rich carbs. For a snack, this could be a Greek yogurt (protein) topped with almonds (fat) and mango/bananas (fiber-carbs)! 🍨🌰🥭🍌
Isolation –– binge eating can bring up intense disappointment and guilt/shame, which might make you want to eat alone or deprive yourself of social events. The cycle of shame can be nasty and one of the best ways to overcome is to open up. Seek support in trusted loved ones and professionals who can come alongside you as you find your way out of this cycle.
Do you need support in healing your relationship with food?
As a Registered Dietitian, I help women feel more at PEACE with food by prioritizing adequate nourishment. I work closely with my clients to practice rejecting restriction/diet mindset and adopting a “SELF-CARE” approach to nutrition. Meaning, better understanding your needs and working towards meeting them consistently. ♡
It’s such a joy to witness women reconnect with their body's needs and regain trust with themselves again. My clients call this "freedom," "confidence," and "strength" in their relationship with food and body. 💪
It is 💯 POSSIBLE to heal your relationship with food & body for good. Experience a greater sense of peace and confidence with food & body – Apply for my next 12-weeks group coaching program today to get started on your journey and leave binge eating in the past.
Click the link below to connect.
I hope to hear from you!
Grace Lopez, RD, LD/N, CLC, CPT
Registered Dietitian Nutritionist