Overeating versus Binge-Eating

Living in a thin-obsessed, diet driven culture, it can be hard to know what is disordered eating versus a full-blown eating disorder. Many of us likely could work on improving our overall relationship to food. We have all likely had moments of overeating, or what I call “Thanksgiving full” where we clearly know we’ve eaten too much, feel uncomfortable and bloated. However, this doesn’t mean you have an eating disorder.

Things that can cause overeating:

1. Dieting- most people will talk about their “cheat day” when they can eat whatever they want. This tends to lead to excessive eating on those days.  

2. Going out to eat and feeling compelled to finish your plate because you’re paying for it.

3. Meals like Thanksgiving where there is an abundance of options that all look delicious and you want to try everything.

4. Undereating during the day due to busyness or not packing enough food (my sociable son often does not eat enough during school lunch because chatting is more interesting than food).

So, what is binge-eating? According to the DSM-5 (the big huge book therapists and psychiatrists use to diagnose), it is characterized by the following:

1. Recurrent episodes of binge-eating characterized by both:

   1. Eating in a short period of time (usually within two hours), an amount of food that is definitely larger than what most people would eat in a similar period of time under similar circumstances.

   2. A sense of lack of control over eating during the episode (e.g. feeling like you can’t stop eating or control what or how much you’re eating).

2. The binge-eating are associated with three or more of the following:

   1. Eating much more rapidly than normal.

   2. Eating until uncomfortably full.

   3. Eating large amounts of food when not feeling physically hungry.

   4. Eating alone because of feeling embarrassed by how much you’re eating.

   5. Feeling disgusted with yourself, depressed or very guilty afterward.

The individual also has to feel distress over the behavior, it occurs at least once a week for three months, and there are no compensatory behaviors (like throwing up or exercising) to try get rid of the calories consumed.

Binge-eating disorder is the most common of all eating disorders. Yet, it wasn’t even officially included as a separate diagnosis until the most recent DSM edition in 2013! There are a lot of different factors that contribute to the development of binge-eating disorder. One of the largest factors is a history of dieting. Other influences can be growing up in a home with food insecurity, parents that dieted or had a history of eating disorders, anxiety, ADHD, and trauma. It’s also important to note that you cannot tell what type of eating disorder a person has based on their body size. There are harmful stereotypes that all people in large bodies must binge eat. This is categorically false. We all have a genetic makeup that is different, different history with social factors such as poverty, trauma, stress etc that all impact our body size. A large or small body is not a reflection of how or what we eat. 

If you are struggling with binge-eating, learning how to make peace with food, using an all-foods-fit approach, and eating consistently throughout the day is a huge support in recovery. I highly recommend anyone struggling to see an EATING DISORDER specialized dietitian. When it comes to dietitians it is SO important to meet with one that believes and teaches an intuitive eating approach, not a restrictive, caloric deficit approach. Learning skills to manage distressing emotions are also key factors. Therapists trained in the treatment of eating disorders can help you develop skills to listen to your body, slow yourself down, and learn to have a peaceful approach to food. The good news is recovery is possible!!