Learning How To Stop Binge Eating: A Guide
Binge eating disorder (BED) is currently thought to affect 2.8 million people in the United States alone. While many people have addictions, food may be significantly easier to find than other addictive substances — and may potentially be more difficult to quit since we need it to survive.
This type of eating disorder can be responsive to therapeutic intervention, giving many who live with it the possibility of a healthier and more fulfilling experience.
Read on to learn more about BED and the different ways one can find a higher quality of life or peace with their personal diets and experiences.
What is a binge eating disorder?
Binge eating can be a component of other eating disorders, or it may be a standalone experience for the person living with it. About 1%-3% of the general population experience this disorder, according to the National Eating Disorders Association. Individuals of all races, identities and ethnicities can experience this disorder.
Some of the primary symptoms of binge eating disorder (BED) can include eating when alone, eating until uncomfortable, eating when not hungry, eating very quickly or feeling depressed and guilty about eating too much. When you have a binge eating disorder, you may eat large amounts of food at one time.
This disorder does not have to include purging or excessive laxative use as bulimia does, so weight gain can happen easily.
Approaches to binge eating treatment
One approach to changing binge eating can be to address weight issues first. This may help the person with the disorder improve their self-esteem, which can naturally lead to motivation for changing the thinking and emotions behind the habit. This approach can start with a healthy eating plan, accountability for following that plan, and support as one goes through the process.
The other option can be to start with the psychological problems that may be associated with binge eating before working on weight loss. The theory behind this method is that once the mental health issues have been dealt with appropriately, the person may stop binge eating, which can also lead to weight loss naturally as the body corrects.
Interpersonal psychotherapy can be used to overcome common issues that may result in binge eating. Antidepressants can sometimes also be prescribed, if warranted, but medication recommendations should only come from a certified medical professional.
Interpersonal psychotherapy
Psychotherapy can be used with or without medications as a treatment for binge eating disorder. Interpersonal psychotherapy was originally designed to help with depression. Practitioners found that it can also be helpful in treating BED, especially if troubled relationships are a trigger for the disorder.
During the first sessions using this method, the patient may work with the therapist to identify interpersonal problems that may result in binge eating. These may pertain to one’s role in a relationship, transitions from one role to another, problems forming and sustaining relationships or grief over a loss that hasn’t yet fully accepted.
In the next sessions, the counselor can then guide the patient as they come up with practical ways of creating change within one’s relationships.
Cognitive behavior therapy
Cognitive behavior therapy (CBT) has been used for a wide range of psychological problems. When it's used to help stop binge eating symptoms, however, the focus may be on eating behaviors.
One of the reasons CBT can work as a treatment for binge eating is that it can address the thinking patterns that are closely related to body weight. For example: People with eating disorders may want to be thinner and may fear being overweight or obese. These ideas can cause extreme emotional stress in people with BED, potentially stimulating a higher focus on one’s weight. Cognitive behavioral therapy can take this focus and shift it to healthier thought patterns, slowly reworking one’s perception of self to a more positive and healthy thing.
Cognitive behavior therapy that is specifically designed for people with binge eating disorder is known as CBT-BED. This therapy has been scientifically suggested to be effective for reducing symptoms of the disorder, but not for reducing weight specifically. Therefore, it may be used in conjunction with binge eating medications and other forms of therapeutic intervention.
Therapists using CBT-BED can also teach patients coping skills to replace the coping mechanism that binge eating can be for some. It may also help you improve your self-esteem, reduce perfectionistic tendencies, and overcome interpersonal problems.
Is online therapy effective for binge eating disorder?
Research currently suggests that online therapy can help people recover from binge eating disorder. In a broad-based review published in the Database of Abstracts of Reviews of Effects, researchers examined the overall usefulness of online therapy when addressing symptoms of eating disorders. Results were taken from eight studies, including over 600 participants, the majority of which focused on the use of cognitive-behavioral therapy (CBT).
According to the published results, researchers found that online therapy is an effective means of treating symptoms of eating disorders, such as BED. They also acknowledged that CBT can treat eating disorders by helping individuals reframe negative thought patterns that lead to problematic behaviors and emotions, such as the desire to binge eat. The mental health professionals at BetterHelp can provide you with guidance when you want to work through an eating disorder.
How can online therapy support those living in bed?
Binge eating disorder can make simple tasks seem overwhelming. Leaving the house to connect with a therapist in person can feel out of reach, especially if someone is currently feeling shame for the symptoms they’re experiencing. Online therapy can present a sleek and discrete alternative, connecting you with at therapist through any smart device.
Takeaway
Why do people choose to binge eat?
Binge eating is not typically considered to be a choice. While researchers are still unsure what causes binge eating disorder, current evidence suggests that a mix of factors is to blame. Evidence supports a genetic component, meaning that genes likely play a role, as does a person’s perceptions about their weight and body shape. Low self-esteem may also contribute, and co-occurring mental health conditions may play a role.
Those with binge eating disorder typically describe a loss of control over their eating during binge eating episodes. They are not making a deliberate choice to overeat but struggle to stop eating after consuming an appropriate amount of food. Binge eaters may feel disgusted or ashamed of their food intake and eating habits, especially immediately after an episode.
Some of those with binge eating disorder encounter the condition while trying to lose weight. Dieting in unhealthy ways, such as skipping meals, regularly undereating, or avoiding certain kinds of food, may contribute to binge eating and make it harder to develop healthier eating habits.
Is “binge” a medical term?
The term “binge” is not unique to medicine. It was first used in the mid-19th century, defined as “soaking a wooden vessel” (typically done so the wood expands and leaks are prevented). Shortly after that, it was used to describe excessive alcohol consumption, as if “soaking” the body with alcohol. In the 20th and 21st centuries, the term was applied to excessive indulgence, such as binge eating, binge drinking, and binge-watching TV shows. The alternate form, “bingeing,” also became popular. Today, the term is used in clinical settings but is poorly defined.
What is a synonym for the words “binge eating”?
Binge eating refers to eating too much food at once, often due to losing control over eating behavior. It is sometimes used synonymously with “compulsive eating” to describe a person's overwhelming urge to continue consuming food. Binge eating is also sometimes associated with strong emotions and feelings of comfort. The act of consuming food causes the brain to release endorphins, which improves mood and feelings of well-being. Because of this, many people refer to binge eating as “emotional eating” to describe the connection between disordered eating and emotions.
What are cravings and binges?
Cravings are intense urges to ingest a specific substance, often alcohol, drugs, or food. Binges are episodes of excessive consumption, typically of whatever the person is craving. When a person binges, their brain releases dopamine, reinforcing the behavior. Later, when the person has not consumed the substance they crave, the craving intensifies and may become overwhelming.
Cravings related to drugs and alcohol are often considered features of addiction, but the evidence is less clear regarding whether food is “addictive” in the same way as drugs and alcohol. Despite this, many people with binge eating disorder, a mental illness characterized by a loss of control of food consumption, report feelings of “food addiction” and feel unable to control their cravings or binge behavior.
What is another word for food craving?
A food craving is a strong urge to consume a specific food. Generally, cravings are for certain foods or categories of food, such as sugary or salty snacks. Some other words that may be synonymous with “food craving” include:
- Longing
- Yearing
- Hankering
- Compulsion
- Desire
How do I stop craving junk food?
Craving junk food - or anything else - is typically a learned behavior. Food cues, such as a prepared meal, a photograph, or a delicious aroma, are often associated with eating and consuming desirable food. When a food cue is paired with the sensation of eating and the reduction of hunger, it can become a conditioned stimulus.
When considering food cravings, a conditioned stimulus can be any food cue that predicts food consumption. A conditioned stimulus elicits a conditioned response, which for food might include things like salivation, hunger, increased gastric activity, and cravings. Many food cues that become conditioned stimuli are external, such as a picture of food, but many are internal, such as the sensation of stress.
Below are some tips to help avoid junk food cravings:
- Avoid external food cues when possible, and avoid easy access to trigger foods like junk food. It may be helpful to surround yourself with cues for healthy foods to help strengthen the conditioned response associated with them.
- Adopt an exercise routine to relieve stress and lower the intensity of food cravings.
- Strive for a regular eating pattern where meals are consumed at roughly the same time each day. Week-by-week meal planning often helps stabilize eating patterns and reduce excess hunger.
- Consider replacing ultra-processed junk food with homemade snacks and treats. Even foods that contain fat or sugar, when made at home, are often healthier than store-bought processed junk food.
Does craving mean hungry?
Craving typically means a desire to consume food that goes beyond typical hunger. However, it is possible for cravings to occur due to internal factors, such as hormonal changes and stress, which may be confused for regular hunger. Cravings may also be due to mental health conditions, such as binge eating disorder. Many people with the condition must work diligently to prevent binge eating in response to intense cravings. It takes effort and, usually, help from medical and mental health professionals to overcome binge eating because the cravings that are experienced are significantly more intense than typical hunger.
Is craving a part of a normal appetite?
Some cravings are likely typical, but intense, uncontrollable cravings are not considered part of a normal appetite. When a person hasn’t eaten for a while or is experiencing stress, they might crave specific foods. Similarly, hormonal changes and nutritional deficiencies can also result in cravings. If a craving becomes overwhelming or causes a loss of control around food, it is likely abnormal and may require a medical professional's evaluation.
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