Why weight loss is not the answer to binge eating
Binge eating disorder (BED) is a serious, life-threatening eating disorder characterized by recurrent episodes of binge eating followed by feelings of shame, distress, or guilt1. Binge eating episodes are associated with eating, in a discrete period of time (e.g., within any 2-hour period), an amount of food that is definitely larger than what most people would eat in a similar period of time under similar circumstances2. The binge eating episodes are also accompanied by at least three of the following symptoms:
Eating much more rapidly than normal
Eating until feeling uncomfortably full
Eating large amounts of food when not feeling physically hungry
Eating alone because of feeling embarrassed by how much one is eating
Feeling disgusted with oneself, depressed, or very guilty afterwards
Weight loss is not the answer to binge eating for a number of reasons. First, weight loss is not a cure for BED and can actually make the disorder worse. People with BED often have a long history of yo-yo dieting, which can lead to a preoccupation with food and body image, and further disordered eating. Yo-yo dieting can also result in weight gain over time, which can be extremely distressing for someone with BED.
Second, weight loss is often not sustainable, and can lead to even more binge eating in an attempt to lose the weight again. This can create a dangerous cycle of bingeing and purging, or compensatory behaviors such as excessive exercise, that can be very harmful to one’s physical and mental health.
Finally, weight loss does not address the underlying psychological issues that are often at the root of BED, such as low self-esteem, negative body image, and feelings of shame, guilt, and worthlessness. These issues need to be addressed in order to recovery from BED.
If you or someone you know is struggling with BED, please seek professional help. There are a number of effective treatments available, including cognitive-behavioral therapy, which has been shown to be particularly helpful in reducing binge eating and related symptoms3.
References:
1. American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
2. American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
3. Emmett, C., Finlayson, G., & Lytle, L. (2009). An update on the efficacy of cognitive-behavioral therapy for binge eating disorder. Obesity, 17(12), 2200-2205.Published here
How to meal plan and eat to avoid triggering binge eating
Meal planning is a great way to avoid triggering binge eating. When you know what you are going to eat ahead of time, it is easier to stick to your plan and avoid overeating. There are a few things to keep in mind when meal planning:
1. Make sure to include a variety of foods in your plan. Eating the same thing day after day can be boring and can lead to overeating.
2. Make sure to include healthy foods as well as treats. Depriving yourself of foods you love can make binge eating more likely.
3. Don’t make your meals too large or too small. You want to avoid both hunger and feeling stuffed.
4. Plan for flexibility. Life happens and sometimes our plans need to change. If you are Rigid in your meal planning, it can lead to frustration and feeling like you have failed, which can trigger binge eating.
5. Make sure to have healthy snacks on hand. If you get hungry between meals, it is important to have something to eat so that you don’t end up overeating at your next meal.
Eating a healthy diet is an important part of avoiding binge eating. Make sure to include plenty of fruits, vegetables, and whole grains in your diet. Avoid processed foods, sugary drinks, and high-fat foods. Being mindful of what you are eating can also help you avoid overeating. Pay attention to your hunger cues and eat only when you are actually hungry.
If you find yourself binge eating, don’t beat yourself up. Everyone makes mistakes and no one is perfect. The important thing is to learn from your mistakes and to try to do better next time. If you need help, there are many resources available. There are therapists who specialize in helping people with eating disorders, and there are also support groups. You are not alone.
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