🚫 Restriction Isn't My Problem, so Why Am I Binge Eating?
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- Опубликовано: 10 июл 2024
- #bingeeatingrecovery #emotionaleating #eatingpsychology
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Disclaimer: This video is for information purposes only and my content should not be used as a substitute for seeking treatment from a healthcare provider. My content is not going to be suitable for everyone, so please use your self discernment before applying any video content in your own life.
Study cited on intuitive eating and fruit/vegetable intake: www.jneb.org/article/S1499-40...
If you're struggling with binge eating and feel like the common advice about restriction doesn't apply to you, this video is for you. I understand how frustrating it can be to constantly hear that you should eat more to prevent binging when your experience might be telling you something different. I believe that while restriction is a significant factor for many, it isn't the whole picture for everyone. Today, I want to explore other potential drivers of binge eating that could be affecting you, especially if you're not actively restricting your food intake.
First, ask yourself: Does binge eating feel like part of who I am? For many of us, binge eating can become so ingrained that it feels like a core part of our identity, making it hard to envision a life without it. If you're used to binging on a Friday night because that's just "what you do," it might be time to visualize a different scenario where you choose not to binge, and see how that feels. Visualizing can create new neural pathways, helping your brain to embrace new possibilities instead of following old habits.
Second, consider whether your binge eating could be a solution to another problem. Often, what seems like the problem (binge eating) is actually a coping mechanism for something else. It's crucial to identify what that 'something else' is. This might involve confronting aspects of your life that you've been avoiding, which can be challenging but is essential for genuine recovery.
Third, reflect on the amount of self-judgment you have around your food choices. High levels of guilt and conflict with yourself can exacerbate binge eating. The food freedom model, which promotes ending the war with yourself over food choices, can be incredibly liberating. It allows you to listen to your body's needs without guilt, leading to more intuitive and healthier eating habits.
Lastly, consider if there could be a medical reason behind your binge eating. Our appetites are influenced by a complex interplay of biological, psychological, and emotional factors. Sometimes, physiological issues may drive your eating behaviors, and recognizing these can help you seek the appropriate treatment or adjustments needed.
This video isn't about offering a quick fix but about encouraging you to explore these deeper questions and integrate the insights into your recovery journey. If you resonate with any of these points or have something to add from your experience, please share your thoughts. Your input can help others feel less alone in their struggles and more understood.
Thank you for tuning in, and remember, you're not just fighting a habit; you're learning to understand and care for yourself in a profoundly new way. I'll see you in the next video where we'll continue this important conversation.
I could cry. The past few days including this morning I’ve been looking for videos to help me as my binge eating has gotten way out of control. Everyone talks about the restriction/binge cycle and I was getting so unmotivated because that’s just not the case for me. I will eat a good amount of food with all the nutrients. I’ll be feeling good and I won’t even be hungry and the urge will just hit me it’s like I lose control over my own body and just start eating. The fact I’ve just gotten off work and am seeing this video is a blessing in disguise
I’m in the same cycle and relate to this so much.
Me too, it’s tough and very frustrating
Me too
Thank you so much. I went to a dietitian and she kept on saying binge eating is a result of restricting. The more i told her im not restricting and sticking to her eating plan, but still I binge (even if its on healthy food), she could not understand it. That was beyond frustrating
I can definitely relate to it being part of my identity, not wanting to sit alone with my feelings or boredom. thank you for helping me see that❤
Absolutely 1. Restriction 2. Emotional regulation 3. Habit These 3 reasons keep the vicious circle going and often intertwine each other, which only makes it harder to break the cycle.
absolutely, I solved 1 and 2 okay but it is definitely habit anymore. I could not break this habit cycle. It is like a cigarette or alcohol
@asd_ratio I know, right? It's crazy how deeply habits get ingrained into our daily lives. It's almost like asking yourself, "Who am I without "it? " This has been part of my life for such a long time. Who am I without doing it over and over?" It's literally an existential question. ED takes so much time, energy, and devotion that it can be hard to figure out what to do during the time that was used on ED. When I'm tempted to listen to my ED voice again, I keep reminding myself that I deserve better and that if I give in, it will only make things much worse for myself. This is not to say that I don't have messier days when it comes to food consumption. I also know what you mean about alcohol & and smoking, I can relate too. Anyhow, I'm sharing my experience only, all I know is that you're also a better version of yourself without ED. There's a good book I was recommended, "The Power of Habit" by Duhigg (I only started reading it through, I'm not finished, but maybe you'd find it helpful too). I wish you all the faith, strength & and self-belief in ending this cycle. You're worthy of it!
@@mariolastepaniuk4957 believe me I have read many habits book including this. But it is really hard to break it. I mean I thought that It is over I solved because I have spent 2 months without binge/overeating. I was really free like that binge thoughts was completely out of my mind. And then new things happened in my life. And it has been started again.
Also in this there is like another brain talking to us. Like just eat enjoy nothing happens but enjoy doesn’t mean like that 😭😭
@asd_ratio I understand, it's the stressful events that trigger it for you. I'm similar, and a lot of people are who I've been talking to about this. This is completely normal and natural for us to look for some sort of comfort (even in self-destructive behaviour, which is ironic) when we feel distressed. You're in the right place, though - you're on this channel looking for support and clues. Maybe it would be good to consider taking a few sessions with Sarah if you can afford it or join group sessions (they're less expensive). From my experience, group sessions taught me that I am not alone in this and that I am completely normal. Joining a group would be worth every penny. The way you described it also reminded me of a book, "Brain over Binge", perhaps you would find it informative/helpful if you haven't read it yet. There are a lot of ways to get out of this vicious circle, just keep looking for support and keep reaching out. You can do it xx
One more thing I want to notice is how much emphasis Sarah places on the question, "Are you eating enough?" I think she's bang on here. She means that once our bodies are WELL nourished, naturally, the desire for binging decreases significantly, even when we're going through stressful situations. Whenever I am tempted to restrict again, I hear Sarah's voice in my head, "Are you eating enough" - this has helped me and saved me from binging many times. Thank you, Sarah 🙏🏼💚
Thank you for addressing this exact topic. I've definitely seen a gap in the conversation around binging without restriction and wondered what it means. The questions you posed feel really accurate and true to this situation.
Thank you for your insightful content as always. I’d love to see a video on stress at work and associated binge eating. Often when I’ve had a busy or overwhelming day, that’s when I’ll binge to just numb and check out ❤
That is definitely me, a video on this topic would be great
completely agree.... I couldn't stop binging until I got at the bottom of why I had these habits, why I felt anxious leaving food on my plate, why I didn't want to respect myself enough to stop eating when I was full, why I had this guilt? For me a lot of this was simply how my parents raised me (sacrifice for others, hide your pain and needs...) and the eating habits I had for 30 years, which of course cannot be changed in a couple of weeks! I had to get at the bottom of this and change the wiring in my brain that made me think if I don't finish my plate there is something wrong with me. So yes it was not only restricting for me.
Thank you Sarah for another very helpful video ❤ I sometimes phantasize of food until I give in and finally blnge again 😢
This was so true for me. I would just binge and then later introduced restriction from being body shamed most of my life but it wasnt the case for me all of the time. Definitely emotions ruled over me with cycles biggest when i would get home from school or off work as i got older and I would binge all night long until i was physically sick. I learned also after getting diagnosed with OCD and ADHD those played such a huge part before being properly medicated. Also you really hit the nail on the head of once you heal your relationship with food and binging that you will have a whole list of problems you will need to work on that you never knew before. I remember thinking if I go to therapy they will have the secret for me to just stop eating and I'd be "cured and perfect",
You are helping me explore the causes of my binges and I’m so thankful for that! 💛
Thank you so much for this. I struggle with binge eating and gave tried to stop restricting and still over eat. This makes sense
I recently realised I also use binge eating as a form of self punishment at times as well. Definitely learning the skill of taking the time to reflect on what's driving my urge to binge at the time. Thanks for your videos 😊
so many important and honest insights in such a short video. i feel kind of uncomfortable rn but i know these are very important to keep notes on and ask myself almost every month. thank you so much for educating us
This it’s me! I bet it’s more people than we realize
This is very interesting.
Thank you for sharing your personal experience, Sarah!
I truly believe I struggle with PMDD. Two weeks before my period not only is my mood different, but my binges are so much more out of control than the usually are.
I feel for you. PMDD is HARD. It can feel like you lose your very sense of self for awhile ❤🩹
PMDD is so evil!!
Thank you for this. Speaks to me.
Really appreciate this video. ❤
I would like to hear more about the medical/hormone part, if you are comfortable sharing it.
Thank you for these reflexions, they really help...
I am triggered by my emotions but also medication I take, usually an hour after taking it I’m driven to eat. I was never over weight until around 30 when I had to take lots of psychiatric medications and gained 4 stones . Over the last 20 years I’ve been in a cycle of gain and loss but this ime over the last 8 years I have not managed to lose any of the weight, I’m about a stone heavier than I want to be which is not an unreasonable weight. I really love sweet foods and get a lot of reassurance from food. Every time I try I fail and am disappointed with myself
The reason why I developed BED was due to the way my parents taught me to eat. "Come eat now or you won't get any food later" and "think about African children", etc. BED has always been with me, as long as I can remember. As a small kid, I never had the option to eat when I was hungry, because my mom wanted us all to eat together at the same time. I also never had the option to waste my food. Both of these have greatly messed up my ability to feel hunger and fullness (also my eating speed is way too quick compared to other people), and triggered my BED when I was very small. Later when I went to school, my school nurse kept mentioning my fatness. That's how I first realized that my body wasn't appreciated in this society, and that's how body image issues came along with my bad eating habits. I don't know which came first, BED or internalized fatphobia, but both of them merged together. And on a side note, my mom's father had BED, and my cousin has BED (from how I see it), so BED isn't a new problem in our family. But anyway, if you've had an ED your whole life, life without an ED seems impossible honestly. Especially since I just don't know anything about healthy eating habits, or even how quickly I'm supposed to eat
Thank you…wow.
I went to a dietitian and she kept on saying I was binging because i was restricting. And the more i told her i was not restricting, in fact I kept by her meal plan every day, i would still binge eat (even if it was on healthy food), she could not in any way understand that
hey, this might not be something you're interested in but would you consider doing an overnight affirmation video, or just a soft spoken encouragement video because i find your words so powerful and interesting and i think that could be really helpful X thank you so much for all your uploads!
Interesting idea. I’ll have a ponder about this ❤️
This is so amazing. Plus she had a very comforting voice. Great idea!❤
Hormonal changes definitely have an impact on how much I eat.
I feel you ❤️
I recently quit caffeine for the sake of my stomach. I noticed I am not constantly grabbing for food the whole day. I think part of it was the caffeine-induced anxiety, and also to coat/soothe my stomach. And maybe even blood sugar was impacted, though I still wake up in the very early morning and eat then try to sleep again.
So yes, definitely sometimes it’s an actual emotional/physical thing that can have you seemingly always hungry!
That is interesting about caffeine consumption! Thanks for sharing that 💛
its true when i go through times of overeating and binging ,if i fight it i can hit upto 10k caloires our more .But when i except and reason with myself i eat a lot more nurieshing food and not so much high calorie foods which helps more with the negative health effects and gives me progress in the gym fitness ect.
I've been battling this for most of my life I go to the doctors that's all they tell me to do is see the dietitian or join a slimming club which help for so long then it's like fall of the wagon n then I'm back eating where I can't stop and I'm like that now im eating like 24 7 and I've hit menopause aswell now which ain't helping I wish I cud get help I feel so depressed that sometimes I don't even want 2 be here 💔
I feel very sad to hear this. I wish I had something amazing to say to shift everything for you ❤🩹
woah.....i think i have a problem with those fantasies, like with so many aspects of my life but including body image 😔
We're only human. You're not the only one; I think it's part of the human condition 💙
I think the feeling of wanting to binge is addictive desire for the highly addictive junk food. You either satisfy the desire and eat it..or feel the unpleasant feelings of unsatisfied desire to binge. I don't see how it has anything to do with and other feelings such as self worth etc. that's far too complicated
Everything you describe about the medical side of your ED sounds like my experience-the body overreacting to mild/gentle weight loss, the visceral hunger, going to bed stuffed and waking up 4 hours later hungry enough for a large meal. I’ve honestly never heard my experience described by someone else and it brought me to tears? Is there somewhere where you talk about what was going on medically, or do you mind sharing the diagnoses? I feel like traditional medicine is pretty uninterested in hormonal health and alternative medicine is super scammy, so I’ve been nervous to explore a hormonal link. But Im wondering if it is worth pursuing after all, especially since my ED first occurred during pregnancy (then had a resurgence 1.5 years post partum). I have done a lot of recovery work over the past 3 years, and am still working with a therapist and dietitian at an ED Center. I no longer binge, nor do I eat during the night. But periodically I go through a phase where I feel that binge impulse, I feel more disoriented in my body, i can’t tell when I’m full, I wake up hungry (but am able to fall back asleep without eating)…and the more I heal emotionally the more I suspect that these episodes aren’t governed by emotional triggers, but something more complex happening in my body. It just feels scary to look into, because I feel like it could lead me down a whole new path of trying to control my body.
Happy to share my diagnosis. I was diagnosed with hypopituitarism. I’m low on estrogen, progesterone, prolactin, thyroid hormones, growth hormone. After surgery I lost my anti-diuretic hormone. There will be more, but these are just the ones they measure and replace as we have hormones in our bodies that aren’t fully understood (like why does a male have prolactin when the only known function of it is for breastfeeding). I suspect my oxytocin may be low.
The biggest difference appetite wise was when I started growth hormone replacement.
Good luck with your investigations and the task of trying to make sense of your experience ❤️
Its possible theres still restrictions happening as in restricted nutrients, or perhaps even something being wrong with your metabolism where your not getting the nutrition from food. The binge being the body trying to compensate for what its missing
Absolutely possible 😕
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TW: Promotion of restriction for some people
Yes. I have ADHD and Iappreciate the acknowledgment of how frustrating it is that most of the discussion of binging involves restriction. So much so that I see "Intuitive eating" as sort of a red flag. I regularly feel that these are people who will make things worse, and usually that's true.
Some are rather smug. They're in recovery from their restriction eating disorder and will label me as supporting "Diet culture" for taking care of myself and not getting triggered. It was nice to hear "This must be frustrating and alienating."
I have ADHD where the brain is constantly seeking dopamine. An ADHD medication that is used to treat binge eating disorder provides the dopamine and the insatiable need to get dopamine is calmed down. "Hyperpalatable" foods probably provide excellent dopamine and avoiding them helps.
I feel the last suggestion in this video vaguely covered ADHD and the voracious need mentioned was helpful. I'm thinking the microbiome is a big part of this, and I don't have proof but focusing on that has seemed to have made a difference.
Thanks for the acknowledgment in this video. ❤
What a respectful and well expressed opinion ❤️
I'm going to be straight, you keep binging because your brain sends you urges and you keep acting on them. All you need to do is to break that pattern. You have to sit with the urge, and all the discomfort it brings to you, and watch it, until it passes. And not act on it. And you need to keep doing this over and over. If you fail, get up and try again next time. And make sure you're obviously not restricting.
Never give up. Stay strong.
Big struggle for me is when i can't define and recognise my own emotional state and become overwhelmed..than i stuff myself with food to feel grounded 🥹😥