Why Can’t I Stop Binge Eating? Tips to Overcome the Most Common Eating Disorder in America

Binge eating disorder affects more people than anorexia and bulimia combined.

When you hear the term eating disorder, you most likely think of anorexia or bulimia. And while anorexia and bulimia are severe medical conditions, they’re not the most common.

The most prevalent eating disorder among Americans is known as binge eating disorder, a condition that affects 3.5 percent of women and 2 percent of men in the United States. Nearly 57 percent of people suffering from binge eating disorder never receive medical treatment. 

Here’s everything you need to know about binge eating disorder, including signs and symptoms and what to do if you think you suffer from this condition. 

What Is Binge Eating Disorder? 

At some point in our lives, we’ve all raided the fridge, eating our way through whatever we managed to find. But if you binge eat regularly—at least once a week for 3 months—you may suffer from binge eating disorder. 

Binge eating occurs during periods when you’re unable to control the amount of food you eat. You’ll typically eat a large amount of food in a short amount of time, followed by feelings of guilt and shame. You may even try to hide the problem from your family and friends. 

Why Do People Binge Eat? 

Emotion—not hunger—is the driving force behind binge eating disorder. While research on binge eating is limited, there are correlations between the disorder and emotional trauma. Feelings of sadness, loneliness, boredom and depression trigger binge eating. Recent breakups, relationship issues, work problems and body image issues could all be contributing factors to binge. 

What Are the Signs and Symptoms of Binge Eating? 

People suffering from binge eating disorder may display a combination of symptoms, including: 

1. Regularly periods of overeating without being able to stop.
2. Binge eating at least once a week for a three-month period or longer. 
3. Feeling out of control while eating. 
4. Eating past the point of feeling full. 
5. Eating large amounts of food very quickly. 
6. Feeling extreme shame and guilt after binge eating.
7. Eating when you’re not hungry. 
8. Eating alone because you’re embarrassed by the amount of food you’re consuming. 

What Are the Side Effects of Binge Eating? 

There are many psychological and physical consequences associated with binge eating. Immediately following a binge, feelings of shame, remorse, self-hatred and guilt are common. 

Stomach pain and gastrointestinal distress frequently occur after overeating a large amount of food. 

As a result of binge eating, you may also experience severe fatigue and lethargy. Continuing binge eating for a long period of time intensifies the feelings of depression, self-loathing, sadness and loneliness. This may result in social isolation. 

The most critical consequence of binge eating is unwanted weight gain. While you may be able to maintain a normal weight, most individuals who regularly binge eat become overweight or obese and may suffer from additional medical conditions—cardiovascular disease, high blood pressure and adult-onset diabetes. 

Additionally, your relationships, career and social life may suffer from binge eating, since it becomes harder to function in normal daily activities due to the severity of the illness. 

How to Stop Binge Eating

Here are some helpful tips to overcome binge eating. 

Ditch Dieting

Fad diets are diet regimes marketed as the best and fastest approach to losing weight. Most fad diets involve restricting certain food groups, which may trigger binge-eating episodes. For example, a recent study found that fad diets are associated with higher risks of binge eating. Another study suggested that restraining from certain foods resulted in increased cravings and a higher risk of emotional eating. 

Ditch the diets and the “lose weight quickly” mentality and opt for natural, unprocessed foods, like fruits, vegetables, whole grains and lean protein sources. This may help reduce binge eating and promote long-term health. 

Don’t Skip Meals

If you think skipping meals will lead to a lower daily caloric intake, think again. Studies show that eating only one large meal per day increases the hunger-stimulating hormone ghrelin, which leads to binge eating. 

Sticking to a regular eating schedule—5 small meals a day—is an effective way to overcome emotional eating, especially since skipping meals is attributed to increased cravings and heightens the risk of overeating. 

Stay Hydrated

Drinking water periodically throughout the day curbs cravings and reduces the risk of overeating. In fact, you may think you’re hungry when you’re actually thirsty. Research indicates that increasing water intake is linked to decreased hunger and caloric consumption. 

Exercise Regularly 

Most binge eaters don’t counteract their episodes with dieting or exercise. But adding exercise to your daily routine is shown to prevent binge eating. Plus, working out reduces stress levels and enhances your mood, which are both important in preventing emotional eating. 

While it might be difficult to hit the gym at the moment, fitness apps like Gymondo offer a variety of fitness programs matched to your level and goals. Start a free trial to see if it’s right for you. 

Get Plenty of Sleep 

It’s no secret that sleep affects your appetite—sleep deprivation is linked to binge eating. The quality and amount of sleep you get is vital. Sleeping less than 8 hours a night is linked to weight gain. To keep your appetite in check, aim for 8 hours of quality sleep per night. 

Increase Your Protein Intake

Increased protein intake promotes the feeling of fullness and may help control your cravings. In a recent study, participants who increased their protein intake to 30% saw a significant reduction in body fat and weight. 

Try to up your intake of lean proteins by adding chicken, turkey, eggs, nuts, seeds and legumes to your diet. Replace carb-rich snacks with high-protein alternatives to stave off cravings.  

Seek Medical Help 

If the aforementioned strategies don’t help, consider seeking advice from a medical professional. Sometimes a treatment plan is needed to overcome emotional and binge eating. 

Many plans involve cognitive behavioral therapy or medication to control binging episodes. Cognitive behavioral therapy is considered the most effective form of therapy and explores the connection between your feelings and eating patterns. 

Final Thoughts

Binge eating disorder is nothing to be ashamed of. It’s a recognized psychological disorder that affects millions of people worldwide. With a high recovery rate, it’s possible to overcome binge eating disorder through healthy lifestyle choices and, if necessary, the right treatment plan. 

No one should suffer in silence. If you or someone you know is suffering from binge eating disorder, reach out to your nearest healthcare professional to see what necessary steps should be taken. With the right treatment plan, recovery is just around the corner. 

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