🚫 Restriction Isn't My Problem, so Why Am I Binge Eating?
Published 2024-05-10
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Study cited on intuitive eating and fruit/vegetable intake: www.jneb.org/article/S1499-4046(20)30746-6/abstrac…
If you're struggling with binge eating and feel like the common advice about restriction doesn't apply to you, this video is for you. I understand how frustrating it can be to constantly hear that you should eat more to prevent binging when your experience might be telling you something different. I believe that while restriction is a significant factor for many, it isn't the whole picture for everyone. Today, I want to explore other potential drivers of binge eating that could be affecting you, especially if you're not actively restricting your food intake.
First, ask yourself: Does binge eating feel like part of who I am? For many of us, binge eating can become so ingrained that it feels like a core part of our identity, making it hard to envision a life without it. If you're used to binging on a Friday night because that's just "what you do," it might be time to visualize a different scenario where you choose not to binge, and see how that feels. Visualizing can create new neural pathways, helping your brain to embrace new possibilities instead of following old habits.
Second, consider whether your binge eating could be a solution to another problem. Often, what seems like the problem (binge eating) is actually a coping mechanism for something else. It's crucial to identify what that 'something else' is. This might involve confronting aspects of your life that you've been avoiding, which can be challenging but is essential for genuine recovery.
Third, reflect on the amount of self-judgment you have around your food choices. High levels of guilt and conflict with yourself can exacerbate binge eating. The food freedom model, which promotes ending the war with yourself over food choices, can be incredibly liberating. It allows you to listen to your body's needs without guilt, leading to more intuitive and healthier eating habits.
Lastly, consider if there could be a medical reason behind your binge eating. Our appetites are influenced by a complex interplay of biological, psychological, and emotional factors. Sometimes, physiological issues may drive your eating behaviors, and recognizing these can help you seek the appropriate treatment or adjustments needed.
This video isn't about offering a quick fix but about encouraging you to explore these deeper questions and integrate the insights into your recovery journey. If you resonate with any of these points or have something to add from your experience, please share your thoughts. Your input can help others feel less alone in their struggles and more understood.
Thank you for tuning in, and remember, you're not just fighting a habit; you're learning to understand and care for yourself in a profoundly new way. I'll see you in the next video where we'll continue this important conversation.
All Comments (21)
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I could cry. The past few days including this morning I’ve been looking for videos to help me as my binge eating has gotten way out of control. Everyone talks about the restriction/binge cycle and I was getting so unmotivated because that’s just not the case for me. I will eat a good amount of food with all the nutrients. I’ll be feeling good and I won’t even be hungry and the urge will just hit me it’s like I lose control over my own body and just start eating. The fact I’ve just gotten off work and am seeing this video is a blessing in disguise
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Absolutely 1. Restriction 2. Emotional regulation 3. Habit These 3 reasons keep the vicious circle going and often intertwine each other, which only makes it harder to break the cycle.
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I can definitely relate to it being part of my identity, not wanting to sit alone with my feelings or boredom. thank you for helping me see that❤
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Thank you so much. I went to a dietitian and she kept on saying binge eating is a result of restricting. The more i told her im not restricting and sticking to her eating plan, but still I binge (even if its on healthy food), she could not understand it. That was beyond frustrating
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Thank you for addressing this exact topic. I've definitely seen a gap in the conversation around binging without restriction and wondered what it means. The questions you posed feel really accurate and true to this situation.
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completely agree.... I couldn't stop binging until I got at the bottom of why I had these habits, why I felt anxious leaving food on my plate, why I didn't want to respect myself enough to stop eating when I was full, why I had this guilt? For me a lot of this was simply how my parents raised me (sacrifice for others, hide your pain and needs...) and the eating habits I had for 30 years, which of course cannot be changed in a couple of weeks! I had to get at the bottom of this and change the wiring in my brain that made me think if I don't finish my plate there is something wrong with me. So yes it was not only restricting for me.
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Thank you for your insightful content as always. I’d love to see a video on stress at work and associated binge eating. Often when I’ve had a busy or overwhelming day, that’s when I’ll binge to just numb and check out ❤
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I am triggered by my emotions but also medication I take, usually an hour after taking it I’m driven to eat. I was never over weight until around 30 when I had to take lots of psychiatric medications and gained 4 stones . Over the last 20 years I’ve been in a cycle of gain and loss but this ime over the last 8 years I have not managed to lose any of the weight, I’m about a stone heavier than I want to be which is not an unreasonable weight. I really love sweet foods and get a lot of reassurance from food. Every time I try I fail and am disappointed with myself
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This was so true for me. I would just binge and then later introduced restriction from being body shamed most of my life but it wasnt the case for me all of the time. Definitely emotions ruled over me with cycles biggest when i would get home from school or off work as i got older and I would binge all night long until i was physically sick. I learned also after getting diagnosed with OCD and ADHD those played such a huge part before being properly medicated. Also you really hit the nail on the head of once you heal your relationship with food and binging that you will have a whole list of problems you will need to work on that you never knew before. I remember thinking if I go to therapy they will have the secret for me to just stop eating and I'd be "cured and perfect",
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I truly believe I struggle with PMDD. Two weeks before my period not only is my mood different, but my binges are so much more out of control than the usually are.
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Thank you Sarah for another very helpful video ❤ I sometimes phantasize of food until I give in and finally blnge again 😢
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Thank you so much for this. I struggle with binge eating and gave tried to stop restricting and still over eat. This makes sense
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I recently realised I also use binge eating as a form of self punishment at times as well. Definitely learning the skill of taking the time to reflect on what's driving my urge to binge at the time. Thanks for your videos 😊
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Really appreciate this video. ❤
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Thank you…wow. I went to a dietitian and she kept on saying I was binging because i was restricting. And the more i told her i was not restricting, in fact I kept by her meal plan every day, i would still binge eat (even if it was on healthy food), she could not in any way understand that
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This is very interesting. Thank you for sharing your personal experience, Sarah!
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Thank you for this. Speaks to me.
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You are helping me explore the causes of my binges and I’m so thankful for that! 💛
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so many important and honest insights in such a short video. i feel kind of uncomfortable rn but i know these are very important to keep notes on and ask myself almost every month. thank you so much for educating us
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Thank you for these reflexions, they really help...
