Beat Binge Eating
What is binge eating?
According to the National Eating Disorders Collaboration, approximately 47% of people in Australia have a binge eating disorder. Binge eating is common worldwide. In the UK for example, it's stated that eating disorders which include binge eating are responsible for more deaths than any other mental health condition.
Binge eating is defined as "the repeated inability to control consumption of large amounts of food in one sitting, even if not hungry". It can also be followed by feeling extreme guilt, self-disgust, distress and unhappiness.
What are the symptoms of binge eating?
It's advisable that you see a health professional first to assess whether you have Binge Eating Disorder (BED) but here are some of the symptoms:
eating much more rapidly than normal
eating until uncomfortably full
eating large amounts without feeling hungry
eating alone due to feelings of embarrassment and shame
hiding food to eat alone later
feelings of guilt or disgust with oneself.
What is the cause of binge eating?
Several issues can cause binge eating which include, but are not limited to:
negative body image eg if you're someone who struggles to reach your weight goal and have dissatisfaction from dieting or trying different eating methods to lose weight.
Trauma: stressful life events such as abuse, addiction, death etc.
Body size: according to studies almost 50% of people with BED have obesity.
Other psychological issues such as anxiety, depression, post-traumatic stress disorder, bipolar disorder.
What is the difference between a binge eating disorder and overeating?
Whilst you may not fit the symptoms of BED, overeating are also habits which some of my clients and other women I talk to, can go through.
So you know the difference, overeating at a party or eating a whole tub of ice cream one day after a break up or as a once off - don't mean that you have BED. If you are binge eating, you would be doing so repeatedly at least once/week over three months; have distress over these episodes and have a loss of control over what you can eat.
What health risks do you face from binge eating?
People who binge eat tend to face health issues such as digestive disorders like irritable bowel syndrome; sleep problems; fertility issues; and obesity - just as a few examples.
Binge eating affects your mental and emotional health due to the recurrent feelings of disgust, guilt, shame and inability to control the behaviour.
What can you do if you are binge eating?
There are several ways to get help with binge eating.
1. Ensure you talk to a professional
Your first port of call can be your GP and he/she may refer you to a counsellor/therapists and/or organisations such as Eating Disorders Victoria, if you are based in the state of Victoria, Australia. There will be similar organisations in the city you live in.
It is crucial that you find someone to talk to about this issue, even if it's starting off with a trusted friend or family member.
2. Keep a mood and food diary
You can write down what you eat and also triggers for binge eating. This can help you see a pattern and avoid triggers as much as you can.
3. Exercise
This can help with bringing you "feel good" hormones (endorphins), which will boost your mood for the better. You don't have to do be hard on yourself and overdo it though. Try fitting in daily walks or quick tips like lunging to the toilet, every time you go- if you're conscious of exercising in front of people.
4. Healthy eating
Include wholegrain carbohydrates and proteins which will keep you fuller for longer. These include foods such as sweet potato, butternut, brown rice, fish, lean chicken, tofu, beans etc. Try this yummy #fitnesstoatee Moringa Smoothie packed full of goodness. Click here now to see the short video where I show you how to make it and why it's good for you.
Binge eating is a common disorder that can seriously affect your life, body, mental and emotional health if you don't get help. Remember you are not alone, reach out. You're worth it!