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Binge eating disorder (BED) is the most common eating disorder in the United States, characterized by recurrent episodes of consuming large amounts of food in a short period of time and accompanied by a lack of self-control during these episodes.1 And the condition can be dangerous if left untreated.
Thankfully, several therapies have been found to help people overcome binge eating disorder and develop a happier and healthier relationship with food and themselves.
Like all mental health conditions, binge eating disorder is caused by a number of interlocking psychological, physiological, and environmental factors.
Biological factors, including a family history of disordered eating
Low self-esteem
Perfectionism
Negative body image
Stress
Anxiety
History of dieting or frequent dieting
In general, individuals who suffer from BED tend to also struggle with emotional regulation, which often leads to using food as a coping mechanism for dealing with negative emotions.4 This “emotional eating” can create a cycle where the person binges to cope with negative emotions but then experiences guilt and shame after the binge, which further exacerbates their emotional distress.6
Behavioral factors in BED include the development of unhealthy eating patterns, such as restrictive dieting or skipping meals, which can increase the risk of binge eating episodes.7 Additionally, individuals with BED may have difficulty recognizing and responding to hunger and fullness cues, leading to a loss of control over eating.8
Binge eating recovery includes learning how to handle and manage these triggers while ultimately establishing a balanced relationship with food again.
What is binge eating disorder recovery?
Binge eating disorder is a serious mental illness, and like many disorders of this type, recovery is often not a straightforward process. Still, recovery is entirely possible.
The journey looks different for everyone, but it nearly always involves cultivating an inward sense of peace and acceptance and learning to deal with uncomfortable emotions in healthier and more helpful ways.
With the help of a treatment team, many people who struggle with BED are capable of making a full recovery.1 Some common treatments for binge eating disorder recovery include:13
The specifics of recovery from binge eating disorder can look different for each individual, as it involves addressing the unique psychological, emotional, and behavioral factors that contribute to the development and maintenance of the eating disorder.2 However, in general, being in recovery from binge eating disorder means the individual is no longer actively participating in disordered eating practices and may have successfully completed an eating disorder treatment program.
Binge Eating Recovery Tips
If you or a loved one are looking to stop binge eating or pursue binge eating recovery, it's important to consult with medical professionals. Eating disorders are complex conditions that often require a multi-faceted and personalized approach to treatment.
Still, some tips may help you or a loved one maintain healthier thoughts and habits throughout the recovery process.
One important aspect of binge eating recovery is creating a meal plan that supports a balanced and nutritious diet, which can involve working with a registered dietitian to develop a plan that meets individual needs and preferences.2
A therapeutic binge eating recovery meal plan should focus on balanced nutrition, consistent eating patterns, and addressing any nutritional deficiencies that may arise from binge eating episodes. This meal plan aims to help individuals with binge eating disorder develop healthier eating habits and reduce the frequency of binge episodes.
Here's a general outline of what a therapeutic binge recovery disorder meal plan may look like:9,10,11
Regular meal times: Eating consistently throughout the day helps regulate hunger and satiety cues, reducing the risk of binge eating.
Balanced nutrition: Include a variety of foods from all food groups (fruits, vegetables, grains, proteins, and dairy, if possible) to ensure adequate nutrient intake. Each meal should contain a balance of carbohydrates, proteins, and fats.
Portion control: Avoid large portion sizes that may trigger binge eating. Instead, opt for smaller, more frequent meals and snacks throughout the day.
Mindful eating: practice mindful eating by paying attention to hunger and fullness cues, eating slowly, and savoring the taste and texture of food. This can help prevent overeating and promote a healthier relationship with food.
Address nutritional deficiencies: work with a registered dietitian or nutritionist to identify and address any nutritional deficiencies that may result from binge eating, such as low levels of vitamins and minerals.
Each individual's needs and circumstances will vary based on a multitude of personal factors, and a personalized meal plan should be developed in consultation with a healthcare professional or registered dietitian. At Within, our team will work with you on meal planning and meal delivery and will even participate in virtual group meals.
For many people, binge eating is a maladaptive coping mechanism for dealing with painful or difficult emotions. But there are many other ways to work through these types of feelings.
If you're feeling stressed, anxious, depressed, lonely, or otherwise triggered to binge eat, you can instead try:
Writing in a journal
Calling a friend
Practicing yoga
Volunteering for a cause that's meaningful to you
Going for a walk
Cleaning the house
Playing an instrument, crafting, or creating art
The idea is to redirect the energy that would otherwise power those unpleasant feelings and use it toward something that makes you feel happy, centered, or more peaceful.
Aftercare support and group therapy are key components of binge eating recovery, as they provide several benefits that contribute to long-term success. Some of the benefits of aftercare support for BED recovery include:11,12
Continued accountability: Aftercare support and group therapy help maintain accountability for individuals in recovery, ensuring they practice healthy eating habits and coping strategies learned during treatment.
Emotional support: Group therapy provides a safe and supportive environment for individuals to share their experiences, challenges, and successes with others who have faced similar struggles. This shared understanding fosters empathy and emotional support, which is crucial for maintaining motivation and resilience during recovery.
Skill reinforcement: Attending aftercare and group therapy sessions allows individuals to reinforce the skills and strategies they have learned during treatment, helping them to manage triggers better and prevent relapse.
Social connection: Aftercare support and group therapy help individuals build a network of supportive relationships with others who understand the challenges of BED recovery. These connections can reduce feelings of isolation and provide encouragement during difficult times.
Professional guidance: Aftercare support often includes ongoing access to healthcare professionals, such as therapists, dietitians, and psychiatrists. These professionals can offer guidance and monitor progress, adjusting treatment plans as needed to ensure continued success in recovery.
At Within, we offer an alumni program to help with aftercare and support you in your lifelong recovery journey from eating disorders like binge eating disorder.
Disclaimer about "overeating": Within Health hesitatingly uses the word "overeating" because it is the term currently associated with this condition in society, however, we believe it inherently overlooks the various psychological aspects of this condition which are often interconnected with internalized diet culture, and a restrictive mindset about food. For the remainder of this piece, we will therefore be putting "overeating" in quotations to recognize that the diagnosis itself pathologizes behavior that is potentially hardwired and adaptive to a restrictive mindset.
Disclaimer about weight loss drugs: Within does not endorse the use of any weight loss drug or behavior and seeks to provide education on the insidious nature of diet culture. We understand the complex nature of disordered eating and eating disorders and strongly encourage anyone engaging in these behaviors to reach out for help as soon as possible. No statement should be taken as healthcare advice. All healthcare decisions should be made with your individual healthcare provider.
Being in binge eating recovery means you are actively working on healing from your eating disorder.
Is it normal to binge eat in anorexia recovery?
It is not uncommon for individuals recovering from anorexia nervosa to experience episodes of binge eating. These episodes can be a part of the recovery process as the body and mind adjust to a healthier eating pattern.
What does recovery from binge eating disorder look like?
Recovery from binge eating disorder (BED) is a gradual process that involves various stages and requires a combination of treatments to address the physical, emotional, and behavioral aspects of the disorder. This may include developing a meal plan, learning new coping strategies, and undergoing aftercare support with therapy.
