Binge eating disorder can be incredibly disorienting. It can feel like you are trapped with no way out.
However, this is just a thought that has no basis in reality. Binge eating disorder is very treatable, so much so that you will likely be able to beat it with self-care alone.
Let’s jump right into it and explore how you can beat binge eating disorder.
What is Binge Eating Disorder?
First and foremost, it would be a good idea to take a look at what binge eating disorder is in the first place.
The definition of binge eating disorder is this; Binge eating is when you eat a large amount of food in a short amount of time and feel that you can’t control what or how much you are eating.
If you do this for one or more days per week for 3 months, this is one of the main signs of binge eating that lets physiologists know that you may have a disorder.
As you can tell from this definition of binge eating, not everyone who has a bout of binge eating might not necessarily have binge eating disorder.
For example, if you have had a stressful couple of weeks and have been binge eating for a few weeks, this does not mean that you have binge eating disorder.
In all likelihood, your binge eating will subside once you introduce a few stress management strategies.
It is also vital to understand the main binge eating disorder causes for prevention in case you feel like you are on the cusp of developing a binge eating disorder.
The most common cause of binge eating disorder is a lack of self-esteem or a misguided weight loss attempt.
In an attempt to lose weight, some people choose to restrict themselves to speed up the process, and this can lead to the overwhelming urge to binge eat.
This can be a particularly vicious cycle, as the bout of binge eating can lead to even further calorie restriction.
Another common cause of binge eating is emotional trauma and psychological issues. For some, binge eating is a way to drown out uncomfortable memories or feelings.
It’s also worth noting that there are a variety of factors that can make people more prone to binge eating disorder, such as a family history of binge eating disorder, genetics, or previous bouts of binge eating disorder.
What’s it like to have Binge Eating Disorder?
The experience of having binge eating disorder can vary greatly from person to person.
For one person, binge eating disorder could be relatively vacant, with them never even realising they have a problem.
For another, it could mean binge eating every day and experiencing severe anxiety or depression.
While there are patterns to binge eating disorder, each case is usually highly individual.
Treatments can also vary from person to person, with one treatment working incredibly well for one person but not for another.
But in general, dealing with binge eating disorder can be a frustrating experience.
The feeling of not being in control and the continuous cycle of overeating and dieting can be draining, and it is not uncommon for people to develop other mental issues like depression after dealing with binge eating disorder for a while.
Binge Eating Disorder Symptoms
While there are numerous binge eating disorder symptoms, by far the most significant is having recurring episodes of binge eating.
Binge eating is not necessarily indicative of a binge eating disorder, but if an individual has experienced frequent bouts of binge eating over the period of a few weeks or months, then they may have binge eating disorder.
Here are some of the most significant binge eating disorder symptoms:
- Recurring episodes of binge eating
- Frustration
- Feelings of lack of control
- Low self-esteem and body image issues
The Most Common Signs of Binge Eating Disorder
If you are trying to spot binge eating disorder either in yourself or in a loved one, the most common signs of binge eating disorder are recurring episodes of binge eating and eating large volumes of food.
However, it can still be difficult to tell if someone has binge eating disorder even when following the aforementioned information, especially if you or your loved one usually eat large amounts of food on a regular basis or have “cheat days”.
This is why it is important to look out for other tell-tale signs of binge eating disorder, such as a lack of self-esteem or an obsession with losing weight.
Treatment For Binge Eating Disorder
Binge eating disorder can make you feel trapped once you are in its grasp, but luckily, it is quite treatable just with self-help and prevention strategies.
The remedy to your binge eating depends on what the initial cause of your binge eating is.
First, we will take a look at binge eating that is caused by low self-esteem and excessive dieting.
The solution to this is quite simple, although it will be hard to accept whilst you are battling with binge eating disorder.
The best thing you can do if you are struggling with binge eating disorder due to excessive dieting is to just stop dieting. We know, just the thought of this has likely made your stomach drop.
When all you want in the world is to lose weight, the thought of “giving up” can make you feel worthless or even depressed.
However, this is a necessary step if you want to stop binge eating. Plus, it will actually help you lose weight in the long run.
Once you quit dieting and just begin eating how you would normally, your binge eating tendencies will begin to dissipate.
After a few weeks, you will have likely made significant improvement, and you may have stopped binge eating altogether.
Once you feel like you are ready to start dieting again (this could take weeks or even months depending on how severe your binge eating was), you should educate yourself on how to diet properly.
This means learning about calories in vs calories out, as well as coming to an understanding about why an excessive caloric deficit is not the best course of action when it comes to losing weight.
From here, you should only go into a calorie deficit of 250-500 below your maintenance, ensuring that you lose weight in a healthy way without bringing on binge eating.
If you start binge eating again, either increase your daily calories or put a hold on dieting for even longer until you are able to do it successfully.
The most important thing to know when dealing with binge eating because of excessive dieting is this; you are wasting your time.
While you may lose additional weight from being in a severe caloric deficit, the extra calories you take in from binge eating will either negate your efforts or even make you put on more weight.
Once you realise this and truly understand it, letting go of dieting unhealthily will become much easier.
It can be incredibly difficult, and you probably will feel terrible when you first stop dieting.
However, in the long run, you will be much happier, healthier, and even more likely to achieve your weight loss goals.
If your binge eating stems from childhood trauma or psychological issues, this is where things begin to get a little complicated.
While it is possible to rid yourself of childhood trauma or psychological issues such as anxiety or depression on your own, it is recommended that you go see a professional if your issues are particularly deep-rooted.
If you do want to go down the self-help route, there are plenty of articles on MovingForwards that can help you gain confidence, reduce anxiety, and treat depression, so this could be a good place to start.
Conversely, there are also endless resources on the internet that can help you navigate through childhood trauma or psychological issues, meaning you have a ton of options at your disposal.
However, whatever your issues may be, they are the most probable cause of your binge eating disorder.
Once you solve the underlying issue/issues, your binge eating should begin to dissipate.
Tips To Overcome Binge Eating
While treatment for binge eating mainly revolves around changing the way you think, there are some tips that can help you along the way.
Let’s take a look at some practical tips to overcome binge eating.
1. Prioritise Sleep
First and foremost, you need to prioritise sleep.
Sleep deprivation can worsen the symptoms of binge eating disorder and increase the urge to eat, and it can also have a negative effect on anxiety and depression.
Getting at least 8 hours of sleep every night (or as much as you can) is going to make dealing with binge eating much easier.
2. Eat a lot Of Protein
Protein is an incredibly important macronutrient.
On top of keeping our muscles and bones strong, it also fills us up much more than other macros.
This means eating more protein will reduce your hunger pangs, and it can also reduce the frequency of your binge eating sessions.
3. Journal
If you want to take a more proactive approach to your binge eating, journalling can be an incredible tool.
By documenting how you feel and what you eat, you will begin to notice patterns in your behaviour.
This can help you identify what the cause of your binge eating actually is, and it can give you a much better understanding of your condition altogether.
4. Get More Fibre
Just like protein, fibre is another nutrient that can help you beat binge eating disorder.
The amount of fibre you consume has a direct correlation with how full you feel, so by eating a lot of fibre throughout the day, the desire to binge eat will not be as strong.
It can also reduce the amount you eat when/if binge eating sessions do occur, as you physically will not be able to eat as much as you used to eat.
5. Do a Sweep of Your Kitchen
The best way to stop yourself from binge eating is to get rid of all of the foods you tend to eat when you binge eat.
If you have nothing in the house that would entice you to binge eat, the problem gets reduced massively.
It’s a simple tip, but it is one that will make a huge difference.
6. Hit The Gym
Hitting the gym can be surprisingly effective for treating binge eating disorder.
One of the main causes of binge eating disorder is a lack of self-esteem or poor body image, so taking steps to improve oneself can help alleviate feelings of self-hatred or disgust.
It also has a range of other mental benefits like reducing anxiety and depression and increasing happiness.
7. Cognitive Behavioural Therapy (CBT)
Cognitive behavioural therapy is the most effective way to treat binge eating disorder.
It is a therapy that aims to change the way you think and feel about certain things, and it has been shown to have incredible results.
If you feel like your case is severe or you have tried and failed to do self-help, searching for a psychologist who can take you through CBT is going to help you tremendously.
8. Don’t Skip Breakfast
Everyone knows that breakfast is important – but why?
Well, one reason why breakfast is important is because it can regulate your hunger hormones.
Eating breakfast can make you feel much fuller throughout the entire day, and this can work wonders when it comes to beating binge eating disorder.
9. Talk To Someone
With binge eating disorder, it can feel daunting to reach out to a friend or family member to talk. You may even feel embarrassed.
However, talking to someone about what you are going through can be a great thing to do.
It will make you feel like you are not alone, reduce anxiety, and make you feel better about yourself.
Just remind yourself that what you are currently experiencing is real, and any real friend or family remember would be more than willing to listen.
You could also see a therapist – one of the main draws of seeing a therapist is just having someone to talk to.
10. Plan Your meals
To make things easier for yourself, you should plan your means.
By planning your meals, you take out all of the guesswork while also ensuring that you are eating good meals that are healthy and going to satisfy you.
It might take some work, but it is going to be well worth the effort.
11. Guided Help
If you think you need some extra help but are not willing to see a therapist, the next best thing is to get guided help.
There are a variety of resources out there that you can make use of; mental health services, YouTube videos, books on binge eating – the list goes on.
By getting guided help from a professional, you will be able to deal with binge eating disorder more effectively.
12. Medicine
Medicine shouldn’t be your first option for treatment, but it is definitely something to consider if you are struggling to beat binge eating disorder.
Medications like antidepressants or appetite suppressants can help you deal with both the mental and physical symptoms of binge eating disorder, and if you have tried other self-help methods, they can give you extra help to take the steps you need.
Most binge eating disorder medications are completely harmless and have very few side effects.
However, it is still important to talk to your doctor to see if they are safe for you to take.
Don’t Be Afraid to Get Help
If you have tried all of the solutions we mentioned in the previous sections of this article and feel that you are unable to treat yourself through self-help, you should not be afraid to seek out help.
Binge eating disorder is incredibly treatable, and with the help of a licensed professional, you may even make a full recovery in a matter of weeks.
It’s also worth mentioning that binge eating disorder is extremely common, much more common than you would think.
Most psychologists have ample experience diagnosing and successfully treating binge eating disorder, so you will certainly not be the first person they have ever seen with this ailment.
It can be scary to reach out for help. It may make you afraid, or it may temporarily worsen your binge eating as your anxiety increases.
However, seeking professional help is one of the best things you could ever do for yourself.
Once you get over the hard part (which is the initial seeking out_, the rest of your journey will be much easier.
There’s even the option of online counselling if this is something you would prefer – while this might not be as personable as in-person counselling, it can be a great option for those of you who are heavily against seeing a psychologist.
Seeking professional help is a must if you have tried self-help strategies and failed or feel like you are not able to treat yourself on your own, and once you reach out, your entire life will become much easier.
How to Beat Binge Eating Disorder – FAQs
What is Binge Eating Disorder?
Binge eating disorder is a disorder that involves recurring bouts of binge eating over more than 3 months.
The most common binge eating disorder symptoms are frequent binge eating, body image issues, frustration, and low self-esteem.
What is the Best Treatment for Binge Eating?
The best treatment for binge eating is Cognitive Behavioural Therapy (CBT).
CBT focuses on changing an individual’s thought and behaviour patterns, and it has been shown to be incredibly effective for people who are suffering from binge eating disorder.
However, self-help can also be highly effective.
A break from dieting, trying to see things from a different perspective, and realising that eating in a severe caloric deficit is counterintuitive for weight loss are all proven strategies that can help people who suffer from binge eating disorder.
Can You Recover from Binge Eating Disorder?
Yes, you can recover from binge eating disorder.
Most Individuals who are affected with binge eating disorder make a full recovery, and while some may need professional intervention, most people can make a full recovery on their own using self-help techniques.
Can Antidepressants Help with Binge Eating?
Yes, antidepressants can help with binge eating.
Antidepressants can help lessen symptoms of depression and anxiety, two of the main causes of binge eating disorder.
In addition to this, some antidepressants suppress appetite, so this may give affected individuals the help they need to take the first steps to recovery.
We hope you will use this article to beat binge eating disorder once and for all.
While binge eating disorder can feel inescapable once it has got you in its grasp, the reality is anything but.
With just a few simple changes, you will be able to beat binge eating disorder and put this part of your life behind you.
With that being said, if you have severe binge eating disorder symptoms or have bed binge eating disorder, do not be afraid to seek help.
Binge eating disorder can be tricky to navigate, and if you have tried and failed to deal with it on your own, seeking professional help is almost guaranteed to help you.
If you would like more life advice or struggle from other ailments such as depression or anxiety, feel free to check out our other articles on MovingForwards.
You got this.