I have experienced Binge Eating at different points in my life. It is a complicated topic, but I know it is something that a lot of men and women struggle with. It is an uncomfortable topic because I think there is a lot of shame associated with binge eating. First I want to say that over-eating can be just as much as a disorder as under-eating. I'm not a psychologist, but I do know that both binge eating and emotional eating can be a serious problem for people. If you feel like you have an issue with disordered eating that feels out of your control, I strongly suggest you seek help from a mental health professional. I know depression and anxiety can have an effect on our appetite and managing those symptoms is very important for both physical and mental well-being. Medications can also be a contributing factor and these tips won't eliminate that completely but that will help to create better habits to avoid over eating.
So what makes this topic so complicated?! Well there are a variety factors that can lead to binge eating. Over the years, here are are physical and psychological reasons that I have noticed in myself and others that contribute to these behaviors:
Not Eating Enough - This is a habit I see in a lot of people who live busy lifestyles. They barely eat anything all day and adrenaline keeps them going. Then when they get home and finally relax, they eat constantly until bedtime. This is both physical and psychological because you feel like you need to make up for the missed calories and you are so tired and hungry that you don't mindfully eat. Eat your meals and snacks! The best way to avoid over eating late in the day is enough enough when your mind and body is most active.
Lack of Protein & Healthy Fat - When we do not include protein or healthy fats in our meals, we still feel hungry. I experienced this when I was vegetarian for a year. I wasn't fueling my body properly with plant based protein, fiber or fats and I literally felt like I could graze all day without feeling full. We often experience cravings when we are deficient in amino acids, healthy fats and vitamins. Best way to avoid cravings is to eat meals that satisfy our hunger.
Dieting - I have tried many different diets in my life and they always take a psychological toll on us mentally. When I was competing in fitness shows and I told myself "I couldn't have a cheat meal or treat until the show was over" I binged when it was over and I felt awful! Telling ourselves we can't have something will make us want it even more! Some people also think that once they have had one "bad food" off of their diet plan that they should just give up. This turns into a snowball effect of self-sabotage and the just continue to eat more. Plan cheat days and treats that you can moderately enjoy on a regular basis. Adapt a diet or meal plan that works for both your physical and mental health. Feeling deprived is a recipe for disaster.
Dehydration - Not drinking enough water or fluids will leave us feeling empty. We often mistaken thirst for hunger. Drink water throughout the day and if water is too boring for you, add some lemon or try herbal teas. I always drink water right when I wake up and following meals. Adapting little habits like that can help us to become more in tune with our hunger.
Lack of Self Care - This is a BIG one people! This has been a trigger for me at various times in my life. I haven't taken enough time for myself to wind down, have a bath, wash my face, workout, stretch or go for a walk so I eat! And usually with these feelings, we choose the comfort food (chocolate, chips etc) because we deserve it! But then we still feel like we didn't give ourselves what we really needed. Now once in awhile we do deserve a treat especially after a tough week, but if it becomes a habit we may want to think of what else we are missing in our self care routines. Dealing with our emotions and allowing us to complete the emotional cycle of "feeling our feelings" instead of running for food can make a huge difference in our self awareness and compassion for ourselves.
Loneliness - When we are lonely, food can be a comfort. If you are feeling lonely it can also be hard to feel like cooking for one. Making ourselves proper balanced meals is important and YOU deserve it! You won't feel like you had a good meal after just snacking on a bag of chips so you will keep eating. Fight the urge to snack all night and make yourself a beautiful meal, then save the leftovers for the next day. If you really feel lonely, call a friend or family member while you cook or listen to a podcast while you eat your dinner. AND when you aren't alone, don't underestimate the feel good hormones (endorphins & oxytocin) of a big hug or connecting with others. That is likely what you're really craving is connection.
Stress - Stress can not only make us emotionally crave food but there is a physiologically explanation for over eating when we are stressed. When we are stressed, our cortisol pumps into overdrive which can cause blood sugar fluctuations. After the adrenalin response wears off (when we get home or finish work etc), our body actually goes into food storage mode, which means we want more food and we will store more fat. Not a great combination. What we need to do is combat the stress level before it gets to that point. When we are in fight or flight mode our body needs to wear off that extra blood sugar (energy) response. What we should do is go for a walk, exercise, practice deep breathing, do yoga or just dance it out! Use up that stressful energy before that drop in blood sugar sinks in and then you want all of the food.
Sleep - When we do not get enough quality sleep, our hormones fluctuate above and below normal levels. This includes our hunger hormones! Keeping a consistent sleep schedule and avoiding those late nights will help to keep your hunger and eating habits on track
Alcohol - Drinking alcohol not only can dehydrate you, which we touched on above, but it can also make you more sensitive to food cues. You feel like eating more and foods that you normally wouldn't eat. Alcohol decreases our fat burning potential by lowering testosterone levels. This means you should avoid fatty foods if you are drinking and reach for protein rich foods if possible. Along with increasing appetite, we also know that alcohol has a lot of empty calories that aren't a preferred energy source and don't make us feel full. It can deplete our vitamin stores, especially magnesium which can lead to disrupted sleep and cravings.
There are some great supplements like L-theanine or ashwagandha that can help with the stress/anxiety response. Along with B-vitamins to support the adrenals and magnesium that can help the mind and body relax, which may also help with chocolate cravings! If you are struggling with blood sugar, chromium is the go to supplement. Apart from supplements, we need to make sure we are consistently fueling our body with good whole foods. Whole foods will ward off hunger, keep us fuller longer and contribute to gut health for absorption and utilization of nutrients.
I hope this post helped you think of some ways you can avoid binging or emotional eating and stop the cycle!
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