How to shape away from binge eating
Binge eating is typically done in private and is associated with shame. Today, and every day really, I’d like to pull back the curtain and bring awareness to this behavior in a nonjudgmental way. Binge eating may feel unavoidable, and that is not your fault. Read on to learn about the diagnostic definition of binge eating disorder (BED) as well as 4 tips to begin moving away from binge eating in your life today.
**I am providing this as educational information, not medical advice. As always, please speak with your medical provider if you believe you or someone you know has BED or any other eating disorder.
Binge eating disorder (BED) is more specifically defined according to the DSM-5 as:
eating, in a discrete amount of time, an amount that is larger than what most people would eat in similar circumstances, AND
a sense of loss of control over eating, both of which are
recurrent, at least once a week for three months.
BED is associated with three or more of the following: eating more rapidly than normal, eating until uncomfortably full, eating large quantities of food when not physically hungry, eating alone due to embarrassment, feeling disgusted or guilty afterwards.
Other forms of binge eating that may not meet the BED definition include overeating (either at a lower frequency, lower amount, or slower pace) and emotional eating. The tips below would apply to these behaviors as well.
As always, please hold yourself in a place of compassion and give yourself space to process through your thoughts and emotions without judgment. Only then can you see the path of your way out from these eating habits.
Here are 4 tips to shape away from binge eating:
Keep the food you are likely to binge on in your house.
I know this sounds counterintuitive. I want you to have your binge foods around?? Yes. Read on for why.
The more you avoid or restrict a food, the more likely you are to want it and potentially binge on it. There is no way to avoid a potential binge food forever. Even if you keep it out of your kitchen, you will be exposed to it at a friend’s house or a restaurant and be hit with the urge to binge on it when you least expect it.
You are telling yourself that you do not trust yourself around that food. That you cannot trust your body to know when it is okay to eat and to stop eating. This leads to a lack of body trust and sets you up with the myth that you cannot be trusted around these foods. It becomes a self-fulfilling prophecy as when you’re around that food you may feel out of control without even eating it.
Before you binge, pause and take a deep breathe (or three).
This is an important step. Take a real pause. Take some breaths. If you have breathwork that works for you in times of distress, do it now. If not, google “square breathing” or “paced breathing dbt” for helpful tips as well as YouTube videos to prepare you for this.
Square Breathing
Slowly exhale all of your air out
Gently inhale through your nose to a slow count of 4
Hold at the top of the breath for a count of 4
Gently exhale through your mouth for a count of 4
Pause and hold for the count of 4
Source: https://blog.zencare.co/square-breathing/
3. Ask yourself: What do I truly need in this moment?
Am I anxious, lonely, hungry, tired? What are my current emotions, thoughts, and feelings?
What are my current vulnerability factors? Did I get enough sleep last night, have I eaten enough and drank enough water today? Am I stressed from work or school? Am I emotionally detaching or trying to numb out from anything in particular?
4. Meet your needs and move on. Then eat normally at your next hunger sign.
Meeting your needs may include: calling a friend or support person, setting an appointment for your next therapy session, going outside for fresh air, practicing meditation or some other relaxing activity, or eating a snack or meal if you are identifying true hunger urges
It is important to eat normally at your next hunger sign, even if you did engage in binge eating or overeating. Undereating can lead to bingeing, so by eating normally you are allowing your body to reset and break out of the binge-restrict cycle.
I am here for you if you need more individual guidance and support. If this sounds like something that you’re ready for, click here to contact me.
Sources and resources for further information:
https://www.waldeneatingdisorders.com/what-we-treat/binge-eating-disorder/binge-eating-disorder-diagnosis/
https://www.nih.gov/news-events/nih-research-matters/restricting-sugary-food-may-lead-overeating
https://blog.zencare.co/square-breathing/
https://www.theeatingdisordercenter.com/uploads/6/2/4/1/62411021/pauseskillrollin__3_.pdf
