Summarized from the article: https://www.precisionnutrition.com/binge-eating
Reviewed by Jennifer Broxterman, MSc, RD
What Is Binge Eating?
Binge eating is more than just overeating—it's a cycle of consuming large amounts of food, often rapidly and in secret, followed by feelings of guilt and shame. It’s a struggle that affects many people, yet it often remains hidden behind closed doors.
If this resonates with you, you’re not alone. This article from Precision Nutrition explores the complexities of binge eating, shedding light on why it happens and how it can be overcome.
A story of eating all the things, awkward confessions, and food freedom.
For years, I never thought I’d be a “normal” eater. My best hope for peace was to keep my kitchen nearly empty. Just a few staples to get through the day. Because everything felt like a trigger food.
I would eat dry oats by the handful, snap through pounds of carrots as if I were punishing them, and scoop peanut butter straight from the jar. Forget baking cookies—I would eat the whole tray before they had a chance to cool. I was always hungry. Or rather, I was always full—but I always wanted more.
I desperately wanted to stop. But I didn’t know how.
Until I did.
It took years of experimenting and failing, but eventually, I changed into a person I never thought I’d be: A person who no longer felt controlled by food. A person who found peace in their body.
Here are the six steps that helped me recover from binge eating.
Step #1: I Came Out of Hiding
My recovery started when I cracked the door open and let someone in. I confided in a friend, and to my surprise, she admitted she struggled with binge eating too. That small moment of shared understanding made me feel less alone.
Hiding is where shame thrives, and shame fuels binge eating. If you’re struggling, consider confiding in someone you trust—a friend, coach, or therapist.
Step #2: I Stopped Dieting and Restricting
I thought my problem was eating too much. But in reality, the root of my struggle was restriction. The more I tried to control my food intake, the more my body fought back, leading to intense binge episodes.
When I committed to eating regular, nourishing meals and stopped letting myself get overly hungry, my binge urges decreased dramatically.
Step #3: I Slowed Down
Binges often happen in a frantic, mindless state. I decided that if I was going to binge, I would sit down, use a plate, and eat slowly. This small change made me more aware of my actions and feelings. Instead of numbing out, I started listening to myself.
Step #4: I Built Tolerance for Uncomfortable Emotions
Binge eating was my way of coping with stress, boredom, loneliness, and anxiety. When I stopped using food to escape, I had to find new ways to process emotions: journaling, going for walks, and reaching out to friends.
Learning to cope with strong emotions is often an important objective when it comes to recovery from compulsive eating.
Personally, when I removed food as a coping mechanism, I felt flooded with emotion. To manage, I mostly turned to journaling. I always felt a release when I wrote down my feelings and thoughts.
For me, it felt important to find an activity that felt distracting enough that I didn’t feel as compelled to eat, but not so consuming that I couldn’t also feel my feelings as they passed through me.
Through this habit, I learned how to communicate with myself again.
Instead of eating-for-all-occasions, I learned when to journal, when to go for a bike ride around my city, when to re-organize my sock drawer, when to cry, and when to invite a girlfriend out for a night of dancing.
My life got bigger, greater, more joyful, more supported, more meaningful, and finally, “full.”
Step #5: I Practiced Self-Compassion
Shaming myself into change never worked. Instead, I began speaking to myself with kindness. When I felt the urge to binge, I reassured myself: “I know this is hard, but I’m here for you.” Over time, self-compassion became my default response.
Step #6: I Sought Ongoing Support
Telling one friend was a start, but I needed more. I joined a therapy group for women with eating disorders. Talking to others who understood my struggle was incredibly freeing. It reminded me that I was more than my eating habits—I was whole, complex, and worthy of healing.
A Life Beyond Binge Eating
Without tracking it, I went a year without bingeing. Then another. I built a life outside my kitchen cupboards, one filled with adventure, connection, and freedom. And now, I’m here to tell you: Recovery is possible. You are not alone. And there is hope.
Think you might need help?
In this article, we’ve talked about binge eating as an occasional habit or concern.
Binge eating disorder—a more severe and chronic version of occasional binge eating—requires professional help and is beyond a fitness or nutrition coach’s scope of practice.
However, binge eating disorder is the most common eating disorder in the United States.
Here’s how to recognize it.
Generally, people with binge eating disorder exhibit three qualities:
They binge. This means consuming a larger amount of food than other people would be able to consume, usually within a two hour period.
They feel out of control around food, and often guilty and ashamed after eating.
They binge regularly—at least once a week for three months—and don’t directly “compensate” for the extra calories by over-exercising, restricting food, or purging (vomiting or using laxatives after eating).
If you—or one of your clients—identify with behaviors above, seek or refer out to the care of a professional, like a family doctor, dietitian, or therapist who specializes in eating disorders.
If you’re a coach, remember that you’re not qualified to diagnose or treat any kind of eating disorder. However, you can encourage your client to seek appropriate care, and continue to be part of their larger support network.
A coach may be a person’s first point of contact when they come to terms with an eating disorder; your support, compassion, and direction matter.
For more information, the following resources can provide support:
For Canadians:
Toll-Free Helpline: 1-866-633-4220
For Americans:
Toll-Free Helpline (Call or Text): 1-800-931-2237
International:
For resources by area: https://www.eatingdisorderhope.com/treatment-for-eating-disorders/international
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