Out of control
For Meghan Sexton, the only thing that used to help a spoonful of sugar go down was another spoonful. She couldn’t eat a lick of peanut butter without devouring the entire jar or a single granola bar without tearing through four.
“I felt incredibly out of control,” says Sexton, now a marketing professional in Columbus, Ohio, who was dealing with anorexia and bulimic behaviors at the time in her 20s. Today, life is sweeter. “I don’t feel that urge to binge,” she says.
Binge eating disorder describes eating large amounts of food, usually quickly and even if it makes you feel physically or emotionally uncomfortable. Binge eating disorder is recognized in the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders (DSM-5) and is one of several types of eating disorders.
Overeating may be somewhat common, but recurring episodes of binge eating and feeling guilt or embarrassment help define someone with a binge eating disorder.
Why people binge eat
There are several reasons why someone might binge eat:
— To cope with unpleasant emotions. This may include anxiety, sadness, guilt or shame, says Chelsea Kronengold, associate director of communications for the National Eating Disorders Association.
— A hormone imbalance. Dopamine, a rewarding neurotransmitter released in the brain, has a blunted effect in people who constantly expose themselves to high-fat and sugary foods. Like a train running out of control, this blunted response leads to overeating in an attempt to overcome the dearth of dopamine. Serotonin, another neurotransmitter, provides a calm feeling after sugary foods are consumed. Decreased levels of serotonin increase carbohydrate cravings. Research has proven that high-sugar foods can trigger an addictive-like way of eating.
— For a sense of control. Choosing what to eat and how much to eat is one of the few things children have control over; that same pattern may continue in some people into adulthood, says Alison Mailk, a registered dietitian for The Dorm, a treatment center for young adults with locations in New York City and Washington, D.C.
— To cope with weight bias, for those in higher-weight bodies. Weight bias refers to negative beliefs about someone because of their weight. This could cause the person experiencing weight bias to feel guilt, shame or discrimination. For some binge eating is a way to manage these feelings and experiences.
— The stresses of the COVID-19 pandemic may have led more people to use binge eating, increased food restriction and other eating disorder-related behaviors to cope, Kronengold says.
— Premenstrual syndrome. Some studies have shown up to 97% of women have experienced some type of food craving or struggle with binge eating before their period. Hormonal fluctuations are to blame for why some women might be ravenously hungry or have trouble stifling cravings in the days leading up to getting their period.
Eating disorder treatment
There are various treatments for binge eating disorder, including:
— Medications.
— Behavioral-based weight loss programs.
Here’s what Sexton and experts suggest telling yourself when you feel the urge, whether you’re working through an eating disorder or just having a moment of weakness:
‘I have the thought that I want to binge.’
Strange-sounding, but true: Simply acknowledging your desire to eat the entire package of cookies, while reminding yourself that this is a thought you have control over, helps to create the mental distance you need to reconsider your next steps, says Julie Friedman, the former national senior director of the binge eating treatment and recovery program at the Eating Recovery Center, based in Chicago.
Just like you may occasionally think — but only think — you want to punch someone or tell your boss to get lost. You can also want to binge without actually following through. Recognizing that, Friedman says, “can be really effective in decreasing the power of that urgency.”
If you realize that certain situations cause the urge to binge eat, create a plan to avoid those scenarios. You can also identify a trusted family member or friend who can help you navigate unavoidable situations, Kronengold suggests.
‘If you do this, you will feel (fill in the blank).’
Sexton vividly remembers how she felt after a binge. It wasn’t good. Not only did she experience immediate emotional effects, including remorse and regret, but she also suffered the physical consequences of subsequent laxative abuse, starvation and exercise addiction.
Sometimes, a person with binge eating disorder may also have another eating disorder, such as bulimia. Bulimia is overeating followed by vomiting or fasting. It may involve the use of laxatives to purge what was eaten.
Reminding yourself of the consequences of overeating is a good strategy, says Cynthia Bulik, founding director of the University of North Carolina Center of Excellence for Eating Disorders. “Remember how it has felt every other time you have done this,” whether it’s bloated, disgusted, guilty or defeated. “The moments of pleasure are not worth the misery at the other end.”
Another wise strategy is to picture your future self; after all, it’s not just the short-term ramifications that need to be considered. Who do you want to be in 10 or 20 years, and how will the choices that you make today affect that vision? Most energetic, fit, healthy older adults sleep, eat and exercise in a way that supports graceful aging.
I think I’ll call (fill in the blank).
Sometimes when Sexton is tempted to binge, she picks up the phone and calls a good friend who has also struggled with disordered eating. “Trying to take my mind off the intense urge to binge by speaking to somebody who gets it and (who can) kind of talk me off the ledge” helps, she says.
As does catching up with any friend who might not share her history but who can simply distract her. You might also consider inviting a pal to join you for your next meal since dining with company can encourage you to eat reasonably. “One of the ways we decrease binging … is to eat publicly,” Friedman says.
‘How about going for a walk?’
Sexton has also turned to another type of friend when she needs to distract herself from unhealthy eating-related thoughts: her furry one. “Taking my dog for a walk, getting outside, getting fresh air — just removing myself from any situation where I’m tempted” works, she says.
Indeed, Friedman says, just 20 to 30 minutes of physical activity a day has been shown to reduce the urge to binge significantly. “There are so many lifestyle aspects” to binge eating disorder treatment, she says. “If you’re getting better sleep, reacting to stress better and managing life better, it’s really, really helpful.”
Go to bed.
Sure, sleeping through your urge is one way to give it time to pass, but you may need more, or higher-quality, sleep in general if binge eating is a regular occurrence for you. “People tend to eat a lot based on fatigue,” Friedman says. “They’re eating to stay awake or because they’re tired or bored.”
What’s more, sleep deprivation seems to make you more likely to mindlessly eat or binge after dinner, according to the Binge Eating Disorder Association and can cause a surge in the hormones that cue your appetite while weakening those that make you feel satisfied after eating. Sleep deprivation also increases junk food cravings and weakens our ability to make good decisions.
I can eat this in 10 minutes.
Remember: The food isn’t going anywhere, so build in a pause by setting your alarm for just five or 10 minutes, Bulik suggests.
“Do some deep breathing, get out of the situation and get some control.” Indeed, most cravings peak and pass in just 20 minutes, which “doesn’t feel like that long to suffer,” Friedman says.
If you can bear it, tell yourself you can eat it tomorrow, while reminding yourself the food isn’t off-limits. “There’s power in delaying it 24 hours,” Friedman says, “and power in allowing yourself that food in a planned and deliberate way.”
There is also good reason to take 15 to 30 minutes to eat your meals. This is the length of time necessary for our gut to send “I’m full” signals to the brain. Eating in a quiet, relaxing environment and really focusing on the food in front of you will increase feelings of fullness and satisfaction.
This wasn’t part of the plan.
While Sexton used to begin binges famished, she now stays in control by not letting herself reach that ravenous point. “I have planned snacks and meals throughout each day, so I never … feel starved and deprived,” she says.
You can also set yourself up for success by limiting the availability of foods you’re prone to binge on and by portioning out your food rather than expecting to be able to stop halfway through the pizza in front of you, Friedman explains. “Saying, ‘I’m going to stop eating when I’m full … is a huge mistake because our reward system overrides our hunger and fullness cues.”
One of the biggest mistakes that people who struggle with overeating make is to rely on their willpower. And then, when their willpower inevitably fails, they suffer the ‘”What the Hell?” effect and decide that since they’ve already lost the battle, they might as well forfeit the war and eat the entire box of donuts or bag of chips. It’s easier not to expose yourself to these temptations in the first place.
‘My (fill in the blank) needs me.’
Sexton used to struggle to get out of bed due to starvation or the depression caused by her eating disorder. Her personal relationships began to fall apart too because she isolated herself to control her eating. “I would just disappear for the day because my eating disorder was my priority,” she says.
Now Sexton has a job, husband and two young kids; she simply can’t afford to go missing, even though she had to recover for herself first. “I have little ones who rely on me to feed them and bathe them and get them to sleep,” she says. “I can’t have a bad day where I’m abusing laxatives.”
What do I really need right now?
It wasn’t until Lizabeth Wesely-Casella received treatment for binge eating disorder that she realized her patterns served a purpose: “Binging comforted, soothed and protected me,” recalls Wesely-Casella, who is based in the District of Columbia. Acknowledging that helped her learn to cope with stressors in healthier ways.
Indeed, Friedman says, binges — whether you have an eating disorder or not — tend to be preceded by a negative feeling like anxiety, sadness or, again, fatigue. Recognizing those feelings is the first step to addressing them in a way that doesn’t involve food. “The food isn’t going to solve the problem,” Sexton says. “It’s just going to start another vicious cycle.”
Once you recognize the feeling, rather than trying to eat it away or avoiding it via another means, you should try to sit with it for a few minutes. Keep in mind that everyone has these feelings from time to time, and these emotions connect all humans to one another. By practicing self-compassion, facing your feelings and coming up with constructive ways of dealing with your feelings, you can avoid the spiral of self-doubt and shame that accompanies a binge.
Certain activities, including yoga and listening to music, increase dopamine. Meanwhile, exercise, massage, sleep and exposure to sunlight increase serotonin levels. Keeping a list of activities other than eating that help you to cope with negative emotions is a good strategy for changing unhealthy patterns.
When did I last eat?
“The more physical hunger we experience, the more likely we are to binge,” Malik says. This happens because your blood sugar drops, making it more likely that you’ll reach for foods loaded with refined sugar for quick energy.
Many people fall into the habit of not eating all day, only to consume a large number of calories after dinner time. Technically, night eating syndrome refers to eating 25% of the total calories after the evening meal at least three times per week. This behavior is associated with blood-sugar spikes, weight gain and depression. Planning protein- and fiber-rich meals and snacks can help to prevent this pattern.
Try to fuel your body every four hours and aim for healthy choices that provide protein, complex carbs and healthy fats. Plan balanced meals and snacks in advance. Three healthy snack examples are:
— Greek yogurt or cottage cheese with fruit.
— Apple slices with peanut butter.
— Sliced carrot sticks, celery or another veggie of your choice with hummus.
If you’ve eaten recently, take another moment to try and pinpoint what it is you’re truly hungry for so you can work to meet that need instead, Malik advises.
‘Tomorrow is a new day.’
If, despite your best efforts, you still find yourself binging — give yourself some compassion, Kronengold advises. Developing a positive relationship with your body is an ongoing process, she explains, but it’s easy to blame yourself or be shamed by others if you binge. Don’t be so hard on yourself, and recognize that you can start again fresh tomorrow.
I need help.
Almost everyone eats to the point of discomfort now and again. But the behavior can become abnormal — and disordered — when it’s frequent, long-lasting and disruptive. If your habits may have crossed that line, it’s time to seek help. Consider the National Eating Disorder Association helpline, the Binge Eating Disorder Association or the Eating Recovery Center to start.
If you find you have a lot of rules about food — labeling “good foods” that you should eat more of and “bad foods” that you should avoid — consider seeking help from a registered dietitian to help shift your approach to food. “Unless you’re allergic, normal eating includes all foods, and you don’t have to fear or binge foods,” Malik says.
Overeaters also have a tendency to be “closet eaters.” This behavior also implies that what you’re doing is “bad” or something to be ashamed of; unfortunately, the food eaten in secret is often less enjoyable than the food savored without shame or guilt. Because this secretive eating is not pleasurable, it leaves the eater wanting more food in an effort to achieve the “happiness high” that we often get and expect after enjoying a meal.
12 things to tell yourself when you want to binge eat:
— ‘I have the thought that I want to binge.’
— ‘If I do this, I will feel (fill in the blank).’
— ‘I think I’ll call (fill in the blank).’
— ‘How about going for a walk?’
— ‘Go to bed.’
— ‘I can eat this in 10 minutes.’
— ‘This wasn’t part of the plan.’
— ‘My (fill in the blank) needs me.’
— ‘What do I really need right now?’
— ‘When did I last eat?’
— ‘Tomorrow is a new day.’
— ‘I need help.’
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Binge Eating: How to Stop With Self-Talk originally appeared on usnews.com
Update 02/22/23: The story was previously published at an earlier date and has been updated with new information.
