Why Can't I Stop Binge Eating?
Written by CCTC Staff Writer
When someone is struggling with disordered eating habits, it can be distressing and difficult to stop. For someone who engages in binge eating, they may frequently find themselves asking themselves “why can’t I stop binge eating?” The frustration, guilt and shame associated with being unable to stop binge eating can ultimately lead to more binge eating creating a seemingly endless cycle. If you or a loved one are struggling with binge eating, know you are not alone. There are likely many factors contributing to this cycle, read on to learn more.
In this blog we will discuss:
What binge eating is
What the difference between binge eating and bulimia is
5 thoughts or behaviors that may be contributing to your binge eating
What you can do to try to help manage your binge eating
What to do if you think you are ready to seek support to stop binge eating
What is binge eating, is it just overeating?
Binge eating is a type of eating disorder or disorder behavior characterized by episodes of overeating or binging. Binging is defined as eating a large amount of food in a small period of time. Those who suffer from binge eating disorder will often explain they feel they lose control during these episodes and find themselves eating when they are not hungry.
It is estimated that 2.8% of American adults will suffer from binge eating disorder in their lifetime, but that number is likely to be higher as eating disorders are commonly underdiagnosed. Binge eating disorder is 3x more common than anorexia and bulimia combined. Binge eating disorder is also more common than breast cancer, HIV, and schizophrenia.
Binge eating episodes are often followed by feelings of guilt, shame, and embarrassment. People with binge eating disorder often suffer from other mental health conditions, such as depression or anxiety.
What is the difference between binging and bulimia?
Binge eating disorder is different from bulimia nervosa since people with bulimia typically purge after binging. Purging may look like vomiting, using laxatives, using diuretics, or exercising. People with binge eating disorder do not typically purge.
5 reasons that may be contributing to your binge eating
While everyone experiences disordered eating and eating disorders in a variety of unique ways, there are common thoughts and behaviors that contribute to binge eating and feeling unable to stop. While reading the below, it is important to stay open to learning and inquiring within yourself whether or not some of these may be true for you. It can feel challenging to reflect upon our own behaviors, but trying to remain judgment free can be the first step to making real change.
1. You are restricting your intake
As someone who struggles with binging, you may read this first reason and think “no, there is no way I’m restricting, you should see how much I eat!” That thought right there may be very much part of the problem. Many of those who binge feel they need to be eating less after binge eating episodes, but this type of restriction actually leads to binge eating. Dieting or eating less ends up backfiring as the deprivation of food can push our bodies and minds instinctually to go into survival mode. This can look like thinking and obsessing about food, and ultimately that hunger and hyperfixation can lead to overeating and binging once we do have access to food. In these moments, you may end up eating more than usual and binging on the exact foods you won’t allow yourself to have typically. This cycle of restriction directly leads to binge eating. Working with a dietitian who specializes in eating disorders can help you overcome the fear of eating enough and discover what type of meal plan is best for you.
2. You are struggling with food moralization
Do you find yourself labeling food as either “good” or “bad”? Do you evaluate different food and categorize it as “healthy” or “unhealthy?” Many people struggle with food moralization and food labeling as it is extremely normalized in our society. The problem is when we don’t see all food as food, we struggle to see how they can all be part of a healthy diet. This can lead to restriction as you may not allow yourself to eat certain foods and find yourself binging on them when they are available. As an example, some people have very strict diets during the day limiting themselves to “good” or “healthy” food. But when they come home from a long day of work, they find themselves eating all of those other forbidden foods and feel out of control. Some people also struggle with seeing themselves as “good” or “bad” depending on what they eat. When they eat something “bad,” they can begin feeling like a bad person. Those feelings of guilt, shame and disappointment can trigger a binge eating episode. Working with a dietitian can help you unlearn these rules and labels to reduce fear of certain foods and begin incorporating them into your life.
Related: Food Moralization: What It Is and How To Stop It
3. Binge eating is being used to cope
Many people use binge eating as a way to cope with negative or uncomfortable emotions including sadness, boredom, anxiety, depression, or stress. Using food to cope is not uncommon, but the shame associated can leave many struggling alone. This coping mechanism can become difficult to break. One reason being that binge eating can provide momentary relief, but once that temporary relief is gone, the underlying emotion or problem can feel more overwhelming or feel worse. Many also find pleasure in binge eating and when things feel out of control in their life, they seek comfort in this behavior. With the help of a therapist, learning what role binge eating plays in your life is extremely important. Finding healthier ways to cope can help you slowly begin replacing the binge eating behavior.
4. Struggling with body image & accepting body changes
Body image work in recovery from any type of disordered eating or eating disorder is essential. Our relationship with our bodies plays a big role in our relationship with food. Negative body image can contribute to turning to food to cope. In recovery you may find yourself still fearing the idea of your body changing, a valid fear. Working with a therapist can help with accepting that our bodies naturally change throughout our lives. In addition to therapy, other ways to work on your body image and finding a more neutral relationship can include attending events, workshops, or reading body-positive books.
5. Not having a support system
Recovery from an eating disorder or disordered eating is difficult, and it’s important to have a supportive network of people to help you through it. This might include family, friends, therapist, or a support group.
If you don’t have a support system, it can be difficult to stay on track with your recovery. You might feel like you’re struggling alone, which can lead to feeling overwhelmed and discouraged.
A support system can provide you with the motivation and encouragement you need to keep going even when things are tough. They can also offer helpful advice and perspectives when things feel difficult. If you are feeling overwhelmed by this process and are lacking support, finding a therapist that specializes in binge eating disorder can help you feel heard during this process. Seeking a support group whether online or in person can also be helpful to connect with others experiencing similar feelings in recovery.
What you can try to help manage your binge eating
If you are struggling to stop binge eating, here are some other things that may be helpful:
Keep a food and mood journal to help you identify your triggers
Find a therapist or counselor and dietitian that specialize in eating disorders or disordered eating
Join a support group for people with eating disorders or disordered eating
Seek out body-positive resources such as books, websites, or Instagram accounts
Find a treatment program that can help you recover from your eating disorder
What if I am ready to seek help to help me stop binge eating?
Reaching out for help is the first step to finding freedom from binging and disordered eating. A healthier, happier life free from binge eating is possible. If you or a loved one is suffering from an eating disorder, you do not have to navigate the recovery process alone.
To learn more about the eating disorder recovery programs we offer to those struggling with binge eating, reach out to our team by contacting us today.