Sometimes we eat when we are sad, sometimes we eat when we are happy, we eat to celebrate, we eat to distract ourselves, when we’re bored, we can eat to numb emotions, we can eat to comfort. Simply, we don’t JUST eat, to stay alive. But of course, this is why we NEED to eat- to live. Ultimately, eating is simply fuel for our life.
We glorify food and have expectations of its purpose, whether that’s to feel good, a sense of relief, a feeling of unity, celebration etc. Whilst all of this can be very much a positive experience, it’s very easy to get into a routine of using food as a coping mechanism, much like shopping addictions, relationships, gambling, sex, drinking, drugs, etc.
Food is no different from any of these and many people find themselves in cycles with food, restricting, overeating & then feeling guilty.
Studies have shown that people who have lost a large amount of weight are more likely to suffer from binge eating particularly if they have been restrictive in their dieting period.
Those with 'good' food, ‘bad’ food views or clean vs dirty food perception, often suffer from this.
This is why it is SO important to just see food as fuel. Some food has more nutritional benefits for us, others have very little, but taste great and that’s ok when in moderation.
During my weight loss and maintenance periods I also went through periods of binging and emotional eating. It is important to clarify the difference between the two.
An example of emotional eating could be, you are going through a stressful period in your life and you’ve found yourself having that piece of cake you’re usually saying ‘no thanks’ to. You're having those extra couple of glasses of wine or you're making less ‘healthy’ choices in your food than usual.
It is a CHANGE in your eating pattern driven by the emotion you are currently feeling.
A binge is similar but on a bigger scale. I don’t feel it is right to say, ‘this is a binge’ and ‘this isn't’, but in the simplest terms, a binge is when you consume a large amount of food in a small space of time, sometimes to the point of such fullness that they may feel or be sick. (Not to be confused with induced vomiting).
Below I have written a few examples I have used myself and introduced to clients to help them overcome and manage their eating patterns. Please note, I am not a doctor or an eating disorder specialist. You may need to seek specific professional help if this is something you are struggling with.
We feel disconnected and unaware of what we are doing. In the below examples I talk about the aim to regain consciousness, to bring us back to the present so that we are able to address the situation, accept it and move forward. If we continue to be shut off and act in our subconscious, it becomes very difficult to treat as we begin to separate the two actions and usually dissociate from any responsibility.
Each time you have the feeling of a binge, write down how you are feeling at that very moment without thinking about it too much. Binging is an impulsive action, so jot down the first emotions that come up for you. This could be singular words or it could be sentences.
Something might have happened earlier that’s triggered a reaction in you, maybe someone said something to you, perhaps you feel isolated? Write down anything that comes to mind, even if you don’t think it’s linked. Once you’ve done some writing take a second to read what you have written, see if anything else comes up for you.
Sometimes this is enough for someone to get ‘back into the moment’ and stop the binge.
Other times, you will still want to continue. If this is the case, it is ok. Do not beat yourself up about it. Instead, use the experience to learn more about yourself.
Ask yourself will eating this food resolve this situation? How am I going to feel afterwards? Write it down. If you do binge, write down how you feel right after the binge. Do you feel a sense of relief? Do you feel guilty? Do you feel full and uncomfortable? Do you feel happy?
There is no wrong emotion, just be honest in how you feel.
A couple of hours later, check-in with yourself again, how are you feeling now? Have your feelings changed? The following day take a moment to reflect, how are you feeling mentally and physically? Do you feel better? Do you feel worse?
Stopping this type of behaviour can feel like a never-ending process. Just writing down your emotions is a form of emotional processing which over time will allow you to regain control.
Instead of quickly gorging on all your ‘binge foods’ lay it out on a plate. Make it look pretty & appetizing, arrange it nicely, use cutlery. Eat slowly, savouring every bite, paying close attention to the tastes, smells, and textures of the food. After finishing your first few mouthfuls, then think about what you’d enjoy eating next. Try not to just grab whatever's in front of you, be selective. What looks the most appealing? What's grabbing your attention? Sit with it and experience the food. Reflect on how you feel before, during and after.
This is a really simple technique. On a scale of 1-10 rate your hunger before a binge and after. How do you feel, are you satisfied? Do you want more? Make a note of this. Get into the habit of always rating your hunger, this will help bring you awareness and back to a more conscious level.
Write a list of all the things that make you happy. This could be listening to music, perhaps it's a particular song? There might be a book you can't get enough of or a series you've been watching? It might be going for a walk, spending time with a loved one or a pet, doing some yoga, shopping for new clothes, buying a new plant, cleaning your house or calling a friend for a chat.
Have this list ready and available - whether that's in a notebook or on your phone when you have the feeling to binge, look at your list and choose some things to do. This will take your mind away from the binge and leave you in a good mood. Not only with the sense of achievement for overcoming the binge, but in a good mood for doing the things that you enjoy.
Busying yourself with another activity such as going for a walk, reading a book, calling a friend, doing some work or even going to bed early. Sometimes all you need is for your emotions to settle, and then you can resume back to feeling in control and not wanting to binge.
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I hope these tips have been helpful for you. I recommend taking 1 tip at a time & trying it out for a few weeks & seeing how it works for you.
Trying to implement all of these at once may be overwhelming, take it step by step & focus on creating more awareness.
There is always a WHY behind our actions, it’s just a case of trusting yourself to dig deep, be honest & find out what’s driving your eating behaviour.
You can do it.
