Are You a Binge Eater?

Everyone occasionally overeats. Most people tend to overeat at parties, family gatherings or recreational events like concerts or ballgames. Many people overeat when they’re stressed, bored, lonely or depressed. When food becomes a crutch and you feel like you can’t stop eating, it’s time to examine exactly what’s eating you.

There’s a difference between being a binge eater and having a huge appetite. You can have a hearty appetite and still make healthy food choices. People with big appetites don’t always turn to food for comfort. Binge eaters, on the other hand, compulsively consume large amounts of food at one time. They often eat even when they’re not hungry and tend to eat until they are uncomfortably full. Binge eaters often don’t register nor taste what they’re eating.

If any of the following behaviors apply to you, you may be a binge eater.

• You’re always thinking about food.
• You feel powerless to control how much you eat.
• You rapidly eat large amounts of food and continue eating after you’ve had enough.
• You stash away food to eat when no one’s around. You eat normal portions when you’re around others but gorge when you’re alone.
• You eat throughout the day.
• You eat to relieve tension, boredom, stress or to fill some other emotional void.
• You feel guilty and disgusted without yourself after bingeing.

Binge eating can become a self-destructive cycle. You eat to make yourself feel good, only to end up feeling worse when you’re finished. Then you eat even more in an attempt to make yourself feel better. Binge eating can lead to a myriad of health problems including obesity, depression, heart disease, joint and muscle problems, gastrointestinal problems, diabetes, high blood pressure and high cholesterol.

Getting binge eating under control requires dealing with what triggers it. It also requires developing a healthy relationship with food. You must learn to view food as nutrition instead of a source of emotional support. Stress, depression, anxiety, sadness, fear, boredom and loneliness are all common triggers of binge eating. Finding ways other than food to deal with these factors will help you get your eating under control. Nothing relieves stress better than exercise. Take up a new hobby, sport or physical activity. Meditation is also another good way to relieve stress and anxiety. If you’re bored, read a good book or call a friend rather than reaching for a doughnut. If you’re battling depression, reach out to family or friends or seek professional help.

Constant dieting can bring on a binge due to hunger and food cravings that won’t quit. It’s better to eat in moderation while focusing on healthy foods. Eat three balanced meals per day plus some healthy snacks. Don’t skimp on breakfast. A good breakfast kicks your metabolism in gear and keeps you from overeating later in the day. Eat your meals on schedule and don’t skip meals. Eat until you are satisfied, not full. Clear your refrigerator and cupboards of unhealthy snacks so you’re not tempted to binge on them. Don’t make certain foods totally off-limits. You’ll only crave them more.

Learn the difference between emotional and physical hunger. If you feel like eating but your stomach’s not growling, you’re not hungry. Wait a while before you give in to the urge to eat. Chances are your craving will pass.

Start writing down what you eat, how much you eat, when you eat and what you’re feeling when you eat. This helps you identify connections between your eating habits and your emotions. Consider seeking support in the way of family, friends, or a professional to help you get your eating habits under control.

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