Is your binge eating
out of control?
food
bingeS
and how to beat them
Do you ever feel out of control around food? Dietitian Caitlin Reid
explores the eating disorder that’s more common than you think.
Caitlin Reid is
an Accredited
Practising
Dietitian and
author of the
book Health
& the City.
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D
o you feel out of control when
you eat?
D
o you eat in secret, or hide food
to eat later in private?
Think you’re the only one who overeats? Hardly!
Everyone overindulges every now and then – but
what if you find yourself bingeing regularly?
If that sounds more like you, you’re not alone.
This behaviour has only recently been recognised
as a type of eating disorder, known as binge eating
disorder, and experts suspect it’s on the rise. In fact,
it’s now thought that up to 30 per cent of people
who are currently dieting or trying to control their
weight are sufferers.
What is binge eating
disorder?
Binge eating disorder (BED) is characterised by the
consumption of large amounts of food in a relatively
short period of time, together with feeling a ‘loss
of control’ and severe distress about these eating
episodes. Like bulimia nervosa, it involves consuming
large amounts of food in a short time, however BED
sufferers do not try to purge or exercise off all the
kilojoules consumed.
Binge eaters usually experience intense feelings
of secrecy and shame surrounding these episodes,
a total inability to control their behavior, but also
real concern about the damage these binges may
be doing to their bodies. BED can affect anyone,
although it’s most common in obese individuals.
Experts estimate between 2 and 5 per cent of all
Australians are affected, making it the most common
of all eating disorders.
D
o you eat continuously throughout
the day, with no planned mealtimes?
 Do you think about food all the time?
D
o you feel ashamed, guilty or
embarrassed after you eat?
D
o you feel powerless to stop eating?
D
o you eat when you are stressed
or to comfort yourself?
 Do you feel numb while eating?
D
o you eat until you are
uncomfortably full?
D
o you eat large amounts of food
when you are not physically hungry?
D
o you feel that you’re never satisfied
after eating, no matter how much
you eat?
D
o you binge eat at least two days
a week and has this been going on for
more than six months?
The more ‘yes’ answers you have, the
more likely it is that you could have
binge eating disorder.
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45
Why are you
bingeing?
There is no single cause of binge eating disorder,
but health professionals believe a combination
of factors can contribute to the condition.
GENETICS: Recent research shows that gene
abnormalities may contribute to binge eating.
Abnormalities in peptides, involved in regulating
appetite, may play a role in binge eating behaviour.
Other studies have found that low levels of
serotonin may also play a role.
PSYCHOLOGICAL: A recent review of
the research has found a strong link between
depression and BED. Low self-esteem, loneliness,
perfectionism and body dissatisfaction are
associated with BED. Sufferers may also have
difficulties with impulse control and expressing
their feelings.
DIETING: Research shows that dieting behaviours
increase the likelihood of bingeing, and may lead
to weight gain as a result of long-term, unhealthy
eating patterns. Psychological distress arising
from the social stigmatisation obese people can
experience can also lead to binge eating.
CULTURE: Social pressures and media images,
which regard thinness as the ideal body shape, can
add further shame and guilt to BED sufferers and
fuel their emotional-eating response. Childhood
experiences, such as negative comments about
their weight during childhood and teen years,
can increase the likelihood of developing BED.
Parents can unknowingly set the stage for binge
eating by using food as a comfort or reward.
EMOTIONAL: Using food as the main coping
strategy to deal with stress and emotions can
develop into an unhealthy addiction to food.
In this situation, people eat to feed their feelings,
rather than their bodies. Eating doesn’t solve the
problem and after a binge, regret and self-loathing
is common. Weight gain is likely, and the worse
people feel about themselves, the more they use
food to cope, creating a vicious circle.
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How to beat your binges
As with any other eating disorder, recovering
from BED requires a multi-faceted approach. Your
treatment needs to be customised to address your
individual situation, and it is extremely important
that you seek the assistance of a qualified specialist.
But treatment will generally focus on a combination
of the following:
Stopping the ‘diet’ cycle. The dieting cycle,
which involves deprivation of certain foods, is a major
factor in setting off a binge, causing the sufferer to
again diet and deny themselves food – perpetuating
and reinforcing the cycle. It’s important to form
a healthy relationship with food, by focusing on
providing your body with nutritious foods you enjoy,
and ditching the ‘good’ and ‘bad’ labels dieters
typically associate with food.
Boosting emotional wellbeing. It’s well
documented that BED sufferers experience feelings
of shame and have a poor sense of self-image.
There is also a link between BED and depression.
Successful treatment must therefore address these,
and any other, psychological issues. Two forms of
psychotherapy, cognitive behavioural therapy (CBT)
and interpersonal therapy (IPT), have been proven
to help sufferers, by identifying binge eating triggers
and developing coping strategies.
Establishing ‘ordered’ eating patterns.
For some, but not all, binge eaters having the day’s
meals planned out in advance can be beneficial.
A pre-planned menu can establish a level of stability
in eating patterns, which can help sufferers avoid
potential triggers associated with unplanned eating.
It’s also important that bingers eat breakfast, as
research shows that skipping this meal can lead to
overeating or poor food choices later on in the day;
both of which can be triggers for binge eaters.
Addressing environmental triggers.
Triggers vary for individuals, so addressing them may
involve keeping certain foods out of the house,
or avoiding a favourite take-away shop.
Scheduling in exercise. Regular exercise can
help build self-confidence, ease depression and
reduce stress. As a result, it can help arrest emotional
eating, which can be a trigger for binges.
Losing weight (if necessary). Weightloss treatments may help to improve a sufferer’s
emotional well-being. However, disordered eating
and emotional wellbeing are generally higher priority.
Sufferers may also find that weight loss occurs
naturally, without specific treatment, once the other
factors are addressed. Anyone with BED should see
a doctor and discuss available treatment options
before choosing a course of action.
Health effects of binge eating disorder
There are a number of physical, social and emotional effects associated with binge eating disorder.
Research shows that people suffering from the condition report more health problems, stress,
insomnia and suicidal thoughts than people without an eating disorder. People with binge eating
disorder often have low self-efficacy – the confidence about their capabilities to produce effects
– and have a disjointed life because they miss work, school or social activities to binge eat.
Despite large amounts of food being consumed, people with binge eating disorder are at risk
of nutritional deficiencies. This is because the foods they consume tend to be high in kilojoules
and low in nutrients, which can cause weight gain and ultimately lead to obesity. Obesity increases
the risk of developing a number of other diseases, including diabetes, gall bladder disease, heart
disease, various forms of cancer, and bone and joint problems. Depression may also occur since
bingeing increases feelings of guilt, anger and sadness. If you think you, or someone you know,
has BED, it’s important you contact your doctor.
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Case study
For Laura Economos,
30, a teenage
obsession with dieting,
food and weight fed
an ongoing battle.
Today, she is a
nutritionist and
personal trainer,
helping others develop
healthy relationships
with food.
During my teenage years, I started constructing
my own diets and depriving myself of the foods
I really wanted in an attempt to lose weight. I’d
always used food as a coping mechanism. It was
always a forbidden thing in my head, but when
I did eat something ‘bad’ I would gorge on it,
eating so much I would be sick and bloated
for ages.
Food was never fuel, just an ongoing
psychological battle. My obsession with
my weight affected my whole life – family,
relationships, school and career. I never really put
100 per cent into anything, as I was too worried
about exercising, or busy planning my next diet.
After school, I became a nutritionist and
personal trainer, and started working in a gym.
Initially, this fueled my obsession, and made my
problem worse. I quit the job at the gym and
started my own business. It was then that
I started to see a psychologist and life coach to
get to the root of my problem – low self-esteem
and an inability to accept myself as I was. Binge
eating, for me, was an escape from my problems.
But I have now realised that recovery from binge
eating disorder involves constantly choosing to
feel good and cope with issues and events in
a healthier way.
Even today there are times when I overeat and
don’t listen to my body, but I don’t binge eat any
more. One of the biggest changes I’ve made is
changing my mindset from being ‘in control’, to
making better choices. Now I choose to nourish
my body; listen to it as best as I can; eat when
I am hungry; stop when I am satisfied; stay aware
when I am eating and enjoy what I eat.
The advice I can offer other sufferers is to seek
professional help to determine the emotional
triggers that are causing you to overeat. So
many people hide in shame or try to deal with
it on their own. Our health, both emotional and
physical, is one of the most valuable assets we
have; look after it and get the help you need to
empower yourself and make positive changes in
your life.
Today, food is no longer an enemy and thanks
to therapy, the support from my family and my
husband’s wonderful cooking, I now enjoy food.
What to do if you suspect a friend
has binge eating disorder?
If you suspect a friend or family member has binge eating disorder, it’s
important that you emphasise that there may be a problem, but beware
of jumping to conclusions based on an isolated incident. BED does not
develop overnight, so it’s important to look for a pattern of behaviour
before you confront them. Remember, they will more than likely feel
ashamed and fearful about their eating behaviours, and react angrily or
withdraw, when you raise the issue. Approach them with care and focus
on your concern for them, instead of labelling them a ‘binger’. Support
them through the recovery process by encouraging them to seek help
and let them know that you care about their health and wellbeing.
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