What is a binge eating disorder and how do I overcome it?

We all eat too much sometimes. Whether on public holidays or on vacation, that's when we really feast. But for some people, there are no single days on which they overeat, as it happens regularly and completely uncontrollably. For them, "overeating" becomes a habit. This is exactly when the line to a binge eating disorder is crossed.

What is binge eating?

Binge eating disorder is a serious eating disorder in which those affected regularly consume unusually large amounts of food and cannot stop eating. These uncontrolled eating attacks occur on average once a week and within a period of three months.

Binge eating disorder is the most common eating disorder.

Most people who suffer from binge eating disorder are overweight or obese. However, people of normal weight can also be affected by this disease.

Binge eating is about uncontrolled food intake, but has nothing to do with the recurring urge to engage in compensatory behaviors (e.g. consciously inducing purging) as in bulimia and does not occur exclusively in the course of bulimia or anorexia. For example, those affected do not compensate for the extra calories after the binge by inducing vomiting, using laxatives or exercising excessively. Many try to follow a diet or eat normal portion sizes. However, this often leads to the exact opposite - further binge eating.

The severity of a binge eating disorder depends on the frequency of binge eating per week.

A binge eating disorder is characterized by the following features:

• Consumption of a significantly larger amount of food within a certain period of time (e.g. 2 hours): The amount is significantly greater than most people would eat within a similar period under similar circumstances.
• Loss of control over food intake during this period: for example, those affected feel that they cannot stop eating or control what or how much they eat.

At the same time, these attacks are accompanied by at least three of the following symptoms:

• Very fast and hectic food
• Eat until you feel uncomfortably full
• Consuming large amounts of food even though you don't feel hungry
• Eating alone because you are embarrassed that others will notice how much you eat
• Feeling disgusted, depressed or guilty after the binge is over
• Feeling of loss of control
• Frequent diets

People with a binge eating disorder feel a strong urge to eat that they cannot resist. They just keep eating. If you or someone you know suffers from an eating disorder, treatment can help.

The first and most helpful step is to realize that you are not alone with your problem. As soon as you realize this and see how others are coping with their challenges, the pressure eases.

Warning signs and symptoms of a binge eating disorder

A binge eating disorder, like any other disorder, brings with it warning signs that can be more or less easily observed from the outside.

Behavioral abnormalities and emotional warning signals

• Evidence of binge eating: the disappearance of large quantities of food within a short period of time or many empty containers/packaging indicating the consumption of large quantities
• obvious discomfort eating in the presence of others
• new extreme eating habits or diets, including avoiding certain food groups (no sugar, no carbohydrates, no dairy, vegan, vegetarian)
• Fear of eating in public or in the presence of others
• Stealing and hoarding food in unusual places 
• Creating plans or rituals to make time for binge eating 
• Withdrawal from friends or activities
• Frequent diets 
• Extreme concern about body weight and shape 
• Frequent looking and checking in the mirror for perceived blemishes
• Repeated secret eating binges
• No normal eating behavior, including eating throughout the day without fixed meals; skipping meals or eating small amounts at regular meals; sporadic fasting
• Training in certain eating rituals (e.g. excessive chewing, food must not touch each other)
• Feelings of disgust, shame, guilt or depression due to the quantities consumed
• Low self-confidence

Physical warnings

• Visible fluctuations in body weight (weight loss and weight gain)
• Stomach cramps and other non-specific digestive complaints (constipation, heartburn, etc.)
• Concentration difficulties

Effects of a binge eating disorder on health

Every eating disorder is harmful to health, as it always involves abnormal eating behavior. The main risks are as follows:

• Kilinic obesity
• Weight stigmatization
• Constant weight loss and gain (yo-yo effect)
• Health problems

Most people who are considered clinically obese do not suffer from binge eating disorder. However, two-thirds of those affected by binge eating disorder are obese, and many have a higher than average body weight. However, the disorder can affect people of all weight groups.

Complications

The disorder can be accompanied by psychological and physical problems.

These include, among others:

• Reduced quality of life
• Difficulties functioning at work, at home or in the social environment
• Social isolation
• Obesity
• Health problems associated with obesity, such as joint problems, heart disease, type 2 diabetes, gastroesophageal reflux disease (GERD) and sleep-disordered breathing.

Common mental disorders associated with binge eating:

• Depression
• bipolar disorders
• Fears
• Substance abuse

Causes of a binge eating disorder

The exact causes of binge eating disorder are unknown. However, genetics, biological factors, long-term dieting and psychological disorders increase the risk.

Risk factors for a binge eating disorder

Binge eating affects women more often than men. However, people of all ages can be affected. However, the disorder often starts in the late teens or early twenties.

Factors that increase the risk of a binge eating disorder:

• Family history: The likelihood of developing an eating disorder is much greater if parents or siblings also suffer or have suffered from an eating disorder. This provides evidence that our genes may play a role in the development of the eating disorder.
• Diet: Many sufferers have been on numerous diets. Dieting or restricting calories throughout the day can trigger a binge eating episode, especially if there are existing signs of depression.
• Psychological causes: Many sufferers have developed a negative image of themselves, their abilities and their successes. Triggers for binge eating include stress, strong negative emotions (disappointment, being hurt, loneliness), a negative body image and the availability of foods that are preferred during binge eating.

Prevention of binge eating disorder

There is no sure way to prevent a binge eating disorder. Seek professional help if you notice symptoms of an eating disorder. Your doctor can tell you where to go for help.

If you think that a family member or someone you know is suffering from an eating disorder, try to encourage them to adopt healthier eating habits and offer them professional help before the situation gets worse.

If you have children:

• Promote healthy body awareness regardless of body size or shape.
• Make sure you eat a healthy, varied diet and talk to your child about healthy food intake
• Discuss any concerns with your pediatrician, who can recognize early signs of an eating disorder and take appropriate action.

8 tips for overcoming a binge eating disorder

1. refrain from extreme behavior

Drastic food restrictions and rules have the same effect as tightening a slingshot. As soon as you set yourself extreme dietary rules, your brain develops a special craving for precisely these foods. If your willpower then wanes, the slingshot is triggered and you start to eat uncontrollably.

In other words: Your diet can act as a catalyst for your first binge-eating attack. It is therefore better to eat a balanced diet. This is not easy. In fact, eating a balanced diet is one of the most difficult behaviors. So instead of following a diet or ignoring all dietary rules, you should take a middle path. Find out about a healthy, varied diet. Then you won't have to restrict yourself because your diet will be balanced.

2. stop seeing everything in black and white

Black and white thought patterns help to structure life. Things are either good or bad - this gives a supposed sense of order and security.

But the world is NOT black and white!

Stop thinking in this way. Because someone can be good and still make bad decisions. Or someone can live a healthy life and still eat fast food.

The world is colorful. Start to see the world as a place with many possibilities and stop limiting yourself.

3. no longer fear food and the feeling of hunger

Dieting and drastically restricting food will inevitably lead to you no longer recognizing your body's signals, such as the feeling of hunger. Don't let the fear of calories or binge eating keep you from eating.  

It's hard, but you have to accept hunger as a completely normal feeling. Hunger is part of life. Learn to deal with hunger in a natural, healthy way.

Change this slowly and ask yourself: How hungry am I? What am I hungry for? Is it really hunger or do I feel something else?

4. process feelings through movement

If sufferers feel bad, i.e. feelings are involved, this often leads directly to binge eating. This is why some sufferers try to block out their feelings.

The first step is to simply notice your feelings. Allow your feelings and recognize which feelings have the upper hand at the moment. Don't suppress them any further. It's okay to feel sad, anxious, disappointed or ashamed.

One step towards coping with feelings is exercise. Take a short walk, for example, or try yoga. Exercise is useful for processing, as you move your body and especially your feet. This also reduces stress. Exercise also releases endorphins, which support the healing process.

5. love yourself

Unnatural eating behavior can arise from a misconception of self-love. You may think that you are only lovable if you achieve something or if others think you are lovable.

This thought can become so ingrained in you that you become completely dependent on it. You need confirmation from others.

But wait - that's not true!

Try to detach yourself from this external confirmation. The truth lies dormant deep inside you:

YOU DESERVE TO BE LOVED AND ARE WORTH LOVING - no matter what others think.

Keep reminding yourself that you are lovable regardless of your appearance or eating habits. If this is a big challenge for you, work on it every day and learn to love yourself.

6. create the right perspective

Yes, health is important. Yes, the ability to be physically active is also important. But apart from that, weight is not half as important as we often assume.

Try to open yourself up to the idea that the stress you feel about your weight and appearance is primarily due to your perspective. It is not the fact that you have put on ten kilos that is the problem, but the way you see it.

You can laugh with your friends until you're in tears. This is completely unrelated to whether or not you ate those two donuts yesterday. You are trapped in your perspective, so you can't have fun in life until you are "on plan" or have reached a certain weight. Talk to good friends about your own perception and how they see you. There are often very different points of view.

7. get support

An important step in the healing process is to join a support group and/or see a therapist. Perhaps there is a support group for people with eating disorders of any kind in your area. This way you won't feel alone and can overcome your anxiety. A therapist can help you to get a grip on your problems.

It's okay if this thought scares you at first. However, talking to someone about your eating problems will help you to overcome them. Sometimes talking to close people such as close friends or family is enough as a first step. You will feel relieved and relieved of a great burden.

8. renew your passion

Perhaps your great passion lies in music or something else. Try to rekindle your passion for creativity. It is very useful for your healing process if you work on your self-confidence. Try to pursue hobbies and activities that you can lose yourself in, that energize you and make you happy, or where you can show what you are made of. Think about what you enjoyed doing as a child. Perhaps you liked to draw? Maybe you enjoyed crafting, making things or working in the garden? Find a healthy form of distraction and show what you are capable of.

When it's time to see a doctor

If you notice any signs of a binge eating disorder, you should seek medical help as soon as possible. Binge eating disorders can last for years if left untreated.

Talk to your doctor about your symptoms and feelings. If you don't want to talk to a doctor about it, talk to someone you trust about your problems. A friend, a girlfriend, a teacher, a clergyman - they can all help you take the first steps towards overcoming your eating disorder.

Help if you know someone who is showing symptoms

People who suffer from binge eating disorder sometimes become experts at hiding their behavior from others. This sometimes makes it very difficult to even recognize the problem. Have an open and honest conversation with the person you think may be showing signs of binge eating disorder.

Offer your help and support. Offer to help find a qualified doctor or therapist and make an appointment. Perhaps you could even accompany the person to the appointment. This may make it easier for those affected to go there. Support is important.

You can be free too!

Don't let your anxiety about food and your self-doubt stop you from living a full life. If you are suffering - seek help. A wonderful life awaits you.

 

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