Hello beautiful! Today let's dive into a topic that many of us may struggle with – binge eating.
It's time to take control and break free from the guilt and shame that comes with it.
When does indulging in your favorite snack cross the line from comfort to concern?
The difference between emotional eating and binge eating lies mainly in how much food you consume. But, other key features may help you distinguish between the two and put an end to unhealthy snacking.
Emotional Eating
Stress manifests in different ways, but most of us can relate to the concept of emotional eating. Ever catch yourself wallowing in a container full of ice cream after a particularly stressful day? Emotional eating or stress eating is when you consume food not out of hunger, but out of anxiety, frustration, or sadness. For some, emotional eating is triggered by a particular traumatic event but for others, it can just be a habitual reaction to financial or emotional turbulence.
But don’t worry- emotional eating is somewhat normal, and in some cases, better for your mental health depending on how you handle it.
In fact, emotional eating can be great for relieving stress with THE RIGHT FOODS, provided it doesn’t get too out of hand. Eating puts our body into a state of relaxation by activating the parasympathetic nerves. Indulging in and savoring the flavors of food feels good and can lift our moods instantly.
But when emotional eating no longer relieves but rather contributes to stress, it can get out of hand.
At a point, emotional eating gives way to self-loathing as we feel ashamed of our indulgence. We want to hide our “binging” episodes, but because of a lack of other emotional coping mechanisms, they spiral out of our control.
To prevent emotional eating from advancing to the next stage, we need to tackle the problem at its roots: stress, frustration, and other emotional ruts.
Take up meditation or yoga to simultaneously tackle stress and improve your self-discipline. Engage in a stress-free activity like painting or fishing, and take plenty of time to distance yourself from whatever may be causing your stress - whether that is work, a stressful home environment, or relationship woes.
To make sure your stress eating never borders on binge eating, keep a food journal. Records of your day-to-day eating choices will help prevent you from putting on unwanted pounds and improve your overall mindfulness when it comes to consumption.
And finally, to manage your emotional eating in a far more healthier way, look for healthy alternatives to your favorite go-to snacks such as oven-baked sweet potato fries instead of the regular deep-fried kind or carrot sticks and hummus instead of crisps.
Binge Eating
Binge eating, unlike stress eating, is considered by nutritionists as a potentially severe eating disorder. Characterized by constant overconsumption, BED (Binge Eating Disorder) involves consuming huge quantities of food in a relatively short span of time. It’s not just your average bloated belly after a heavy dinner, but a constant overeating that leaves the body uncomfortable and unhealthy.
The transition from emotional eating to binge eating occurs when you lose your sense of control: you move from being conscious of your reason for eating and how much you eat, to eating without any control over intake. It often leads to guilty eating, which is worse for your mental health and stress levels as well. This leads to a vicious cycle: your stress turns into binge eating, and your binge eating fuels your stress.
What’s worse is that the guilt of binge eating (which usually occurs when alone) traps us in a “shame cage”- we don’t want to reach out to friends or family for fear of revealing ourselves.
But BED is too serious of a condition to keep under wraps. Instead, it is vital to talk to someone if you are experiencing any of its symptoms. Your attitude towards your body image, your history with other mental health complications, and your eating habits in general could be contributing to BED.
Total recovery from binge eating is absolutely possible. It doesn’t need to take over your life. To start your healing process, I encourage you to keep a food journal to track your habits to work out the emotional triggers that affect your binge eating and the thoughts and feelings you have while on a binge episode. This gives you amazing insights into the WHY of your situation so that you can easily manage the HOW of getting out of it. But that's not all, I'm going to give you five more empowering tips to help you overcome binge eating and embark on a journey toward a healthier relationship with food and yourself:
1. Self-Compassion is Key
Be kind to yourself throughout this process. Remember, we all have ups and downs, and overcoming binge eating is a journey, not an overnight fix. Practice self-compassion and forgive yourself when you slip up. Every day is a new opportunity to make healthier choices.
2. Identify Triggers and Emotions
Take some time to reflect on what triggers your binge eating episodes. Is it stress, sadness, or anxiety? Recognize the emotions that push you towards overeating. Once you identify these triggers, you can work on finding healthier ways to cope with them, such as talking to a friend, practicing mindfulness, or engaging in creative activities.
3. Create a Support System
Don't go through this alone! Reach out to friends, family, or even seek professional help. Surround yourself with a supportive network that understands and encourages your journey. Having someone to lean on during challenging times can make all the difference.
4. Practice Mindful Eating
Learn to listen to your body's signals and eat with awareness. Slow down during meals, savor each bite, and pay attention to how you feel. Mindful eating helps you become more attuned to your hunger and fullness cues, making it easier to avoid overeating. Mindfulness enables us to "surf" food cravings, simply observing our mind without judgment. By doing so, we recognize that thoughts, urges, and cravings are temporary phenomena.
5. Distract and Redirect
When you feel the urge to binge eat, find healthy distractions to redirect your focus. Engage in activities you enjoy, go for a walk in nature, or practice deep breathing exercises. By redirecting your attention, you can break the automatic pattern of binge eating.
Remember, my dear friends, you have the strength within you to overcome binge eating and create a healthier, more positive relationship with food. Take one step at a time, celebrate your progress, and be patient with yourself, and always remember to remain body-positive. You've got this!
If this is a topic you'd like to hear about on In The Moment Live be sure to drop me an email at info@janinerotter.com or leave me a comment below.
I’ve been on the binge-eating path, and having someone to lean on is the only way forward.
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