Binge eating is a really common feature in eating disorders. Even people who do not have an eating disorder may binge eat from time to time (Centre for Clinical Interventions, 2022). There are different types of binge eating:

Objective binge eating:

Experiencing a loss of control over eating, consuming an unusually large portion of food in one sitting (2-3 times more than the average person might eat for a meal or snack), and eating rapidly in a short period of time (2 hours).

Many people describe feeling like once they have started eating, they can’t stop (Centre for Clinical Interventions, 2022). This may lead to intense feelings of guilt, disgust, and shame, which may cause people to try to reduce the amount of energy that has been consumed (by vomiting for example).

Subjective binge eating:

Some feel a similar sense of loss of control over eating, but do not consume an objectively large amount of food. Subjective binges often reflect anxiety about eating (Centre for Clinical Interventions, 2022). Some may binge many times a day whilst, others may binge once in a while. Binge eating can happen in secret or in front of others.

The urge to binge

The first thing that makes you binge is the urge to binge. No one binges without a compelling, intrusive, and irrational desire to do so. Urges to binge can affect your thoughts, feelings, physical sensations, and cravings (Hansen & Johnson, 2016).

Urges to binge develop for two reasons:

• Survival instincts- restricting your food puts your body and brain into survival mode. This is a normal reaction and actually a symptom of a healthy brain. Your body is very smart and will cause you to crave large amounts of food which are often high in sugar, fats, and carbohydrates.
• Habit- when you have binged multiple times, your body and brain start to expect and demand the binges. Your brain will automatically send out a strong signal to binge. Habits are a vital brain function and are often used to survive.

(Hansen & Johnson, 2016)

Weight and shape concerns

The urge to binge happens more often when you have weight and shape concerns (Hansen & Johnson, 2016). These worries may lead you to create rules around avoiding certain foods but then your brain focuses on them more. By not allowing a food at all, it triggers an all or nothing response when you do eat it, as well as a sense of failure.

The reward pathway

The first binge is usually really pleasurable for a little while. It can be a relief from not having eaten for a period of time and activates the ‘reward’ part of your brain (Hansen & Johnson, 2016). Your brain quickly learns to repeat actions that are rewarding, which is why you still may have the urge to binge, even when you have eaten regularly. Often when you binge, the reward wears off quickly, and you may feel feelings such as guilt, shame, or disgust.

It is important to remember that when you get the urge to binge, it is the reward part of your brain being activated. These parts of your brain are temporarily faulty, and to get them working better again, you have to learn to let the urge pass (Hansen & Johnson, 2016).

problems associated with binge eating

(Centre for Clinical Interventions, 2022)

Physical health:

Binging can lead to blood sugars becoming unstable, disrupt your hunger and fullness signals, cause liver problems and increase acid reflux.

Negative emotions and thoughts:

Binging often makes you feel distressed, self-critical and increases feelings of guilt, shame, and disgust.

Avoidance and distress intolerance:

In the short-term, binging can provide you with a sense of comfort or a distraction from difficult emotions. If you use binging to escape from difficult emotions, then you won’t learn to deal with these feelings in more helpful ways.

Keeps the eating disorder going:

Binging increases concern about eating, weight, and shape which will keep you in a pattern of restriction and binging.

We know it can sometimes be really difficult to tell people about binge eating. Try and find an adult you trust and remember that they are there to help you and not judge.