Understanding Binge Eating: A Gentle Guide to Finding Balance

It's almost universally accepted that being overweight is bad for your health. Some medical professionals recommend weight loss as a solution to many health problems. Social media and influencers suggest weight loss as a remedy for confidence issues. It can feel like weight loss is the answer to all your problems or the key to success and happiness.

Did you know that around 45% of people worldwide are trying to lose weight at any given time?

According to the World Health Organization, obesity rates are rising rapidly. Over 1 billion people, or 1 in 8, now live with obesity. This number has more than doubled since 1990.

So, why are so many dieters seemingly unsuccessful? Why does the "problem" seem to be getting worse?

The Diet Dilemma

Weight loss is often presented as a simple mathematical calculation. You enter your current weight, your goal weight, and your desired timeline, and voilà! You receive a calorie target to aim for. It might suggest consuming 1500 calories or even 1200 calories, making it seem straightforward.

The issue is that these calculators don't consider your unique attributes or lifestyle factors. The calorie deficit they prescribe could be far too low for your individual circumstances.

What Happens When the Calorie Target is Too Low?

If you attempt to restrict your eating and aim for an overly ambitious calorie deficit, it can backfire. Here’s how:

1. It becomes too difficult to stick to your plan long enough to reach your target weight.

2. You may find yourself overeating or even binge eating, leading to a feeling that your eating habits are out of control.

   
   

What is a Binge?

In the world of eating disorders, we define a binge eating episode as:

1. Consuming an unusually large amount of food, given the circumstances.

2. Eating occurring within a short time frame (usually less than 2 hours).

3. A sense of feeling out of control.

   
   

A binge eating episode can also include:

• Eating more quickly than normal.

• Eating until feeling uncomfortably full.

• Consuming large amounts of food, even when not hungry.

• Eating alone or in secret due to embarrassment.

• Feeling disgusted or ashamed after eating.

  
  

Many people mistakenly believe that binge eating only occurs if you have an eating disorder. This isn't true. For binge eating to meet the diagnostic criteria for an eating disorder, it must happen regularly over a period of three months.

Anyone can experience binge eating, but it is most common among those who aren’t eating enough. Binge eating can become a habit, often used as a coping mechanism for negative emotions or stress.

I often notice that binge eating tends to start around the same time someone begins a very low-calorie diet.

The Evolutionary Perspective

There are theories suggesting that binge eating may be an evolutionary response to starvation, serving as a survival mechanism. Research has shown that even young, healthy men can experience binge eating during periods of calorie restriction, even when they are highly motivated to adhere to their diet.

Food for Thought

Most diets recommend significant calorie deficits, leaving individuals vulnerable to binge eating. Once binge eating begins, it can become a habitual cycle that is challenging to break.

Cognitive Behavioral Therapy for Eating Disorders (CBT-ED) is an effective treatment for binge eating disorder. I have created a toolkit filled with suggestions on how to overcome this cycle and learn to surf the urge. You can download a copy of the toolkit here.

I am passionate about helping those who feel stuck in an eating disorder. It brings me joy to witness individuals emerge from despair, feeling more confident in themselves. If you would like to work with me, please reach out!

For more information on how therapy might work, check out my website.

You are worth so much more than the number on that scale!