How to Stop Binge Eating: Research-Based Strategies for Overcoming This Habit
By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Apr 17, 2024Table of Contents
Eating disorders are when people have really unhealthy eating habits and feel very upset about it. These problems can be quite serious and affect how their body works, how they feel inside, and how they interact with others. There are different kinds of eating disorders, like anorexia nervosa (eating very little), bulimia nervosa (eating a lot and then throwing up), binge eating disorder (overeating), and others like avoiding certain foods or eating non-food things.
In this blog post, we’ll look at what binge eating disorder is, how it’s found out, and how it’s treated. We’ll also talk about helpful tips like changing your lifestyle, trying different types of medicine, and learning ways to deal with this condition.
Did you know?
Binge eating disorder (BED) is a very common problem that affects millions of people all over the world. People with BED can’t control their eating and often eat way too much food too fast until they feel bad. After these episodes, they often feel guilt, embarrassment, or upset.
Binge eating disorder can look like this:
We’re not sure exactly why some people become binge eaters, but we think it might be due to:
A psychiatrist can figure out if someone is a binge eater by asking them about how they feel and how they eat. They might also suggest extra tests to see if binge eating has hurt the person’s health in any way, like causing high cholesterol, high blood pressure, heart problems, diabetes, gastroesophageal reflux disease (GERD), and sleep-related breathing disorders.
Transition into the next table – Let’s break down the key aspects of defining binge eating disorder:
| Aspect | Description |
|---|---|
| Signs & Symptoms | Rapid eating, lack of control, hiding food, eating alone, and mood swings |
| Causes & Risk Factors | Genetics, family history, emotional stress, low self-esteem, and dieting |
| Diagnosis & Assessment | Psychological evaluation, discussion of eating habits, and additional tests |
Over the years, I have observed that binge eating is a common concern in today’s generation. Studies indicate that a significant percentage, ranging from 7.2 to 13%, of the population regularly experiences episodes of binge eating. It’s important to recognize the increasing prevalence of this issue and seek appropriate support.
Dr. Rajeev Singh, BAMS
Binge eating disorder can be treated in different ways, including talking therapies, medicines, and learning how to lose weight healthily. The right treatment plan will depend on the person’s needs and might involve a mix of different methods.
Psychotherapy, or talking therapy, can help binge eaters eat healthily and stop binge eating. Here are some types of talking therapies that can be used:
This kind of therapy helps people change the way they think and behave to stop binge eating. It helps people feel more in control of their eating and have a healthier relationship with food.
Interpersonal psychotherapy helps people get along better with others and communicate better. This can help stop binge eating that’s caused by troubles with others or poor communication.
In some cases, a psychiatrist may prescribe medications to help reduce symptoms of binge eating disorder. Some examples of medications that may be used include:
Antidepressants can help stop binge eating episodes and are thought to affect certain brain chemicals associated with mood regulation.
Anti-anxiety medications may also be prescribed to alleviate symptoms related to anxiety disorders that can trigger binge eating behavior.
In some cases, healthcare providers may prescribe appetite suppressants, for the treatment of moderate-to-severe binge eating disorder in adults. It’s important to note that this medication has the potential for abuse and should be used under the close supervision of a healthcare provider.
For those who are overweight because of binge eating, a weight loss program can be very helpful. These programs usually involve teaching about nutrition, planning meals, doing exercise, and learning how to develop healthy habits.
Let’s summarize the possible treatment options for binge eating disorder:
| Treatment Option | Description |
|---|---|
| Psychotherapy | CBT, IPT, and DBT to address cognitive patterns, relationships, and emotional regulation |
| Medications | Antidepressants, anti-anxiety medications, and appetite suppressants |
| Behavioral weight-loss | Nutrition education, meal planning, physical activity, and support in developing healthy habits |
Based on what I have seen through my experience, it’s important to note that binge eating disorders can affect both men and women, regardless of age. However, it often begins in the late teens or early 20s. Any noticeable signs and symptoms notice around that age should be taken seriously and a professional opinion should be taken.
Dr. Siddharth Gupta, MD
As well as getting professional help, there are lifestyle changes and things you can do at home that may help a person stop binge eating. These things can go along with the treatment plan a healthcare team suggests.
Ditch diets that cut out a lot of food or make you lose weight fast, because they can make you binge eat. Instead, try to eat a wide range of good, natural foods.
Eating meals at regular times can help stop you from binge eating. By not skipping meals, you can keep energy levels stable throughout the day and reduce the risk of overeating due to extreme hunger.
Mindfulness techniques, like meditation or deep breathing, can help you feel less stressed and have a healthier relationship with food. Paying attention to how hungry or full you feel when you eat can also help stop the urge to binge.
Drink plenty of water throughout the day can help control cravings and prevent overeating. Aim to drink at least eight glasses of water daily.
Doing exercise regularly can make you feel good and help you handle stress, which can lead to binge eating. Aim for at least 150 minutes of moderate-intensity aerobic activity weekly along with muscle-strengthening exercises two days per week.
A balanced diet that includes lots of whole fruits, vegetables, lean protein, healthy fats, and whole grains can support overall health and reduce the risk of overeating.
Eating foods high in fiber can make you feel fuller, reducing the urge to binge. Include sources of fiber like fruits, vegetables, and whole grains in your daily diet.
Eating foods high in protein can help control hunger and appetite. Include sources of protein like lean meats, fish, legumes, eggs, and tofu in your meals.
Try using a meal planning tool or journal to plan balanced meals and ensure a consistent eating schedule. This can help reduce the likelihood of binge eating episodes by preventing extreme hunger.
Creating an environment at home that helps healthy eating can reinforce the progress made in treatment and self-help strategies.
Remove unhealthy snack foods and any food triggers from your pantry and refrigerator, replacing them with whole, unprocessed foods.
Work out and avoid situations that make you binge eat. For example, if you snack too late at night, you might consider setting and sticking to a cut-off time for eating in the evening.
Find healthy ways to deal with stress and feelings instead of eating for comfort.
Test out activities like meditation, deep breathing exercises, hobbies or social events to help you handle stress.
Build a network of people who can help you when you’re struggling with overcoming binge eating.
Make sure you’re getting at least 8 hours of good sleep each night, as not getting enough sleep can make you feel bad, stressed, and want to binge eat.
Here’s a quick glance at lifestyle modifications and home remedies to overcome binge eating:
| Strategy | Description |
|---|---|
| Ditch the diet mentality | Focus on a balanced approach to nutrition, avoiding fad diets and extreme restrictions |
| Avoid skipping meals | Maintain a regular eating schedule |
| Practice mindfulness | Use meditation, deep breathing, or other mindfulness techniques to reduce stress and improve your relationship with food |
| Stay hydrated | Drink at least 8 glasses of water daily |
| Engage in physical activity | Participate in regular exercise, aiming for at least 150 minutes of aerobic activity weekly |
| Eat a balanced diet | Include a variety of whole, unprocessed foods |
| Create a supportive environment | Remove food triggers and establish a home environment that promotes healthy eating habits |
| Manage stress and emotions | Develop healthy coping mechanisms and build a support network |
| Evaluate sleep habits | Prioritize getting at least 8 hours of quality sleep each night |
| Keep a food and mood journal | Track daily food intake and emotions to identify patterns and triggers for binge eating |
Some people find other types of treatments to be helpful in managing binge eating disorder. These may be used in addition and not be used as a substitute for regular medical treatments. These alternative medicine approaches may include:
Doing yoga and meditation can help reduce stress and promote mindful eating. Many people find yoga and meditation sessions enable them to tell when they’re emotionally hungry or really physically hungry, reducing binge eating episodes.
Some people find that acupuncture helps reduce stress and anxiety, which often cause binge eating. Acupuncture is a type of Chinese medicine where thin needles are poked into certain spots on the body to balance the energy flow.
Hypnotherapy uses guided relaxation and focused attention to achieve a heightened state of awareness, also known as a trance. In this state, individuals may be more open to suggestions aimed at altering their perceptions and behaviors related to food and eating. While hypnotherapy may not be a standalone treatment for binge eating disorder, it could offer an additional tool to help those struggling with this condition.
A brief summary of non-traditional strategies to manage Binge Eating Disorder:
| Approach | Description |
|---|---|
| Yoga and meditation | Help reduce stress and encourage a more mindful approach to eating |
| Acupuncture | May reduce stress and anxiety, which can trigger binge eating |
| Hypnotherapy | Uses guided relaxation and focused attention to alter perceptions and behaviors related to food and eating |
While recovering, people with binge eating disorder may benefit from using different strategies to cope and find support.
Joining support groups or taking part in one-on-one, group, or family therapy can be very helpful for people trying to overcome binge eating disorder. Sharing what you’ve been through, learning from others, and getting advice from experts can help build a helpful environment for getting better.
Creating a structure around everyday activities, like when to eat meals, when to exercise, and when to relax can create a stable, predictable life, which reduces the chance of binge eating.
Learning how to share your feelings, speak up for what you need, and deal with conflicts in a healthy way can help improve your relationships, decreasing the emotional ups and downs that may cause binge eating.
Let’s summarize some coping and support strategies:
| Strategy | Description |
|---|---|
| Support groups and therapy | Offer resources for individuals to share experiences, learn from others, and seek advice from mental health professionals |
| Establish a routine | Create structure around daily activities, including regular meal times and exercise routines |
| Develop communication skills | Learn healthy ways to express feelings, assert personal needs, and resolve conflicts |
When you go to appointments with a psychiatrist to talk about binge eating, it helps to be ready. Here are some useful tips to make the most of your appointment.
Your doctor or healthcare provider will probably ask about your health history, food habits, and family background. They may also ask for additional tests to see if binge eating might have caused any health problems.
When at an appointment, think about asking your doctor or healthcare provider these questions:
Before your appointment, collect any important records like a food diary or information about past efforts to lose weight or stop binge eating. This can make the conversation more productive and ensure that your healthcare provider has all the details they need to find the best treatments for you.
Let’s now review some useful pointers while prepping for your appointment:
| Advice | Description |
|---|---|
| Expect questions from your doctor | Be prepared to discuss medical history, dietary habits, family background, and any relevant tests for health complications |
| Prepare questions for your doctor | Ask about treatment options, specialists, medications, and lifestyle changes to address binge eating disorder |
| Gather relevant information | Bring a food diary or records of previous attempts to lose weight or control binge eating to inform treatment decisions |
Binge eating can hurt a person’s health and lifestyle, but recovery is possible with the right treatment and changes in lifestyle. It’s so important to reach out to professionals for help to explore treatment options and get a whole-person approach to treating the condition.
Remember, getting better is a journey that takes time, focus, and support. Everyone’s road to a healthier relationship with food may be different, but by understanding the symptoms, causes, and treatment plans, those struggling with binge eating can start on the path to wellness.
Binge eating involves frequently eating a lot of food in a short time and feeling unable to control the eating. Occasional overeating, while not ideal, is a normal part of how humans eat. Binge eating disorder is a mental health problem characterized by regular binge eating and feeling distressed about it.
Yes, binge eating disorder can lead many health problems, such as obesity, type 2 diabetes, high blood pressure, heart disease, and problems with the digestive system.
How long it takes to get better from binge eating disorder can vary from person to person. It depends on how severe the condition is, whether the person has other mental health problems, and how well the treatment plan works. Recovery can take months or even years, requiring ongoing commitment and support.
Eating a well-balanced diet full of whole, unprocessed foods can help reduce the risk of overeating. Including foods high in fiber and protein can increase feelings of fullness and decrease the urge to binge eat.
If you or someone you know is having regular cases of binge eating, feeling loss of control over eating habits, or feeling guilt or shame after eating, it’s important to seek professional help as soon as possible.
Yes, young kids and teenagers can also develop binge eating disorder. It’s important to find and treat binge eating disorder early to avoid long-term health problems and improve the persons’s overall wellness. Talk to your child’s healthcare provider if you think your child might be a binge eater.
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