Why You're Still Bingeing
Jun 28, 2023
Diet culture is a big driver of the idea that “you are only productive when you are working on yourself”. Whether that be in the form of your career, weight loss, fitness, or nutrition. As we’ve discussed on the blog, the diet industry is worth hundreds of billions of dollars, profiting off of creating shameful narratives and having the consumer believe they are in need of “fixing” to be accepted or “enough”.
We might even call this: “diet starts tomorrow” mentality. This was a loop I was stuck in for years. Where I would start the diet cycle with thinking I needed to change my body, likely have one more “screw it” meal, and say, "my diet starts tomorrow". The loop would inevitably come to a halt when I would “fall off” my diet because the craving was too intense, I was hungry, stressed, lonely, etc.
If this also resonate with you, this is not your fault. There is a reason this is occurring and it is not because of a lack of willpower.
Our food choices can be influenced by our emotions, whether in a positive, negative, or neutral way. The connection between our feelings and food is intricate, influenced by various psychological and physiological factors. When we experience a depletion of energy, we often feel "hangry," a sensation that prompts us to adequately and consistently nourish our bodies. As we consume food and reach a state of fullness, we tend to become calmer and happier, reinforcing the benefits of eating.
Engaging in true emotional eating is normal and expected. It involves consuming food driven by emotions, either as a response to an emotional situation or simply because it brings pleasure/ feels good. This behavior may be a conscious choice and can foster a sense of connection. These aspects are all part of a healthy and balanced relationship with food.
At times, emotional eating can serve as an escape from emotions. Examples of this include indulging in a pint of ice cream after a breakup or mindlessly munching on potato chips straight from the bag while watching TV.
The urge to engage in emotional eating acts as a signal, alerting us to a need that requires our attention.
Food...
- has a profound impact on the way we feel
- is pleasurable
- doesn’t always have to be eaten out of hunger
- is comforting
- is a source of social connection
- is nourishing and fueling
- can be a distraction
Emotional eating is often discussed in the context of binge eating, which involves consuming a significant amount of food as a means to escape emotions, numb oneself, procrastinate, or disconnect from reality. Binge eating is a prevalent but commonly overlooked eating disorder or form of disordered eating. It is frequently accompanied by tumultuous emotions and feelings of regret, judgment, and shame. In some cases, binges occur as a result of deprivation, whether it be physical or mental restrictions placed on food.
Physical food restriction involves limiting food intake, which can manifest through practices like calorie counting, following point-based systems such as Weight Watchers, practicing portion control, or eliminating certain foods or food groups.
Mental food restriction may take the form of thoughts like, "I shouldn't have eaten that," "I will engage in an extra-long workout to burn it off," or "Tomorrow, I'll eat less." While moderation in food consumption is generally encouraged, adopting such restrictive thoughts on a daily basis can be detrimental.
Breaking free from physical food restriction
Practice self-compassion and recognize that your biology is working to protect you. Binge episodes occur for a reason, as your body desperately craves the necessary nutrients it requires. Additionally, our culture bombards us with constant dieting messages, urging us to avoid certain foods, restrict calories, and adhere to strict exercise regimens. These external influences make it challenging to break free from the binge cycle.
Maintain consistent eating patterns throughout the day. Remember, striving to eat as little as possible will never yield positive results. Skipping meals often becomes a significant trigger for later binge eating. Most individuals function optimally when they consume meals every 3-4 hours. After a binge episode, strive to return to your normal eating habits. For instance, if the binge occurred at night, resume regular breakfast the following day.
Respect and honor your hunger signals. If your body communicates hunger cues, listen to them. Ignoring these cues sets the stage for binge eating episodes.
Breaking free from mental food restriction
- When you notice a mentally restrictive thought, write it down. Take note in a journal, notes app in your phone, somewhere that's private.
- Review the thought without judgment. Remind yourself this is the diet/ binge brain! You are not wrong for having this thought.
- Reframe the thought. Write down your reframe and read it out loud. If you are having trouble with reframes, here are some examples:
Reframing thoughts
Restrictive thought: "I'm bad for eating that. I shouldn't have eaten that."
-
Reframe: "It is okay that I ate that. Food does not have moral value, therefore I am not bad for eating a food that provided my body with ___ (joy, comfort, nourishment, pleasure, etc)."
Restrictive thought: "I've already ruined my diet, so I'll just start tomorrow."
-
Reframe: "I can't ruin anything because there is nothing to ruin. There is no "perfect" way of eating. I will continue to make choices that nourish and respect my body."
Restrictive thought: "Tomorrow I will be better and watch what I eat."
-
Reframe: "I can eat foods I want and enjoy every day. Tomorrow I will eat when I'm hungry and eat foods that are both physically and mentally satisfying."
Restrictive thought: "If I eat X food right now, I can't have it again."
-
Reframe: "If I want to eat this food again later, I have permission. I'm allowed to eat food for many reasons, not just for fuel."
Imagine if...
You TRUSTED your body and didn't feel guilty for skipping a workout
You STOPPED COMPARING yourself to others on social media or in your life
You have ENERGY to be present and enjoy life
Your constant and uncomfortable GI SYMPTOMS ARE GONE
You DON'T STRESS about food and feel pressured to diet
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