What NOT to do After Binge Eating
When someone is struggling with binge eating disorder, binges can be extremely distressing. Most will fixate on the binge itself, and ruminate over what and how much was consumed. But we are often so focused on the food itself, that we fail to realize that the actual binge was the result of a greater cycle of behavior and response. To fully stop the binge eating cycle long- term, it is important to bring awareness to what NOT to do after a binge, because everyone who has struggled with binge eating, has behavior patterns after a binge that actually keep them in the cycle of binge eating.
That said, let’s explore together 5 things not to do after a binge to help interrupt the cyle of binge eating.
5 Things NOT to do After Binge Eating:
1.Implement new food rules and restrictions
The number one most common inclination of those who struggle with binge eating disorder is to plan the next diet, meal plan, and/ or food restriction after a binge eating episode. This is a way to temporarily feel “in control” and “fix” what has just happened and reduce panic about body size and shape after a binge.
Before you do this the next time, I would gently ask you this question:
Has any diet worked for you thus far? (long term). Or has every diet and/or food restriction and/or meal plan thus far ultimately ended in a binge?
Likely, as you are here and reading this, you will agree that in spite of many repeated efforts to restrict and/ or control your food (regardless of the intent be it health, weight loss, or other), binges have occurred.
But guess what? This is not a you thing, it’s an everyone thing. Diets don’t work. If they did, the diet and weight loss industry would not be a multiple billion dollar industry.
What I know to be true, is that restriction (mental or physical) will always lead to a binge, and that the moment you begin your next diet plan, is the moment that the next binge cycle has also begun.
2. Plan a new exercise regime
Similar to planning the next diet, many (though not all) individuals who struggle with binge eating disorder, will plan their next fitness regime, exercise plan, fitness schedule or new gym membership after a binge eating episode. And it is important to note, that planning it does not necessarily mean implementing it. The act of planning and scheduling workouts, booking fitness classes, and buying a gym membership are where this behavior shows up, irregardless of if/ what follow through there is.
This is again an instinct to “fix” what was done in the binge and feel better in the moment about it, as there is a plan in place to change physique and/ or “make up for” the binge eating.
While of course, exercise can absolutely be part of a healthy lifestyle, it can also be part of an eating disorder when used as a compensatory behavior (learn more about exercise bulimia and my recovery story here).
With exercise, it is so important to bring self awareness and honesty about your intent to exercise. If you are exercising as a way to compensate for food eaten, or punish yourself, or change your body from the mindset of hating it… please don’t do it! This behavior, done with this intention, will keep you in the binge eating cycle and in your eating disorder. Recovery must come first. That said, many have certain forms of movement that bring them joy, support mental health, and/ or help them get outside that have nothing to do with food or body image (such as walking in nature, team sports, or yoga or tai chi). These are different for everyone, and of course, in this scenario the intent for movement changes the behavior and behavior cycle. And depending on where one is at in their eating disorder recovery journey, will also dictate the appropriateness (or not) of any and all forms of movement.
It is also important to note that many forms of exercise (for example weight lifting, running, and hiit workouts) will require an increase in nutrition to support the added movement, increased energy requirements, and muscle recovery. For many who try to add in more intense exercise without increasing their nutrition accordingly, they can experience more intense hunger, and this too can lead to an increase in the urge to binge eat.
3. Compare
Another common behavior that most people I have worked with do after binge eating is compare. This can show up in many different ways, such as scrolling social media, comparing yourself to a friend or family member, or looking at old pictures of yourself and comparing your present body and/ or lifestyle to your past.
It can be easy, when you do this, to further your feelings of guilt and shame, low self esteem and reduced self worth. These emotions can all cycle you back into another binge.
Instead, I wonder what you could do to help yourself feel better? Are there alternate activities that you can choose instead of scrolling and comparing? Perhaps there are acts of kindness to self that you can choose to practice compassion over comparison.
And on this note of comparing, specifically as it pertains to social media, it can be really supportive to your recovery to unfollow or mute any accounts that trigger you, make you feel bad about yourself, and/ or perpetuate the eating disorder and disordered thoughts.
4. Isolate
After binge eating, you likely feel very emotionally low, and physically uncomfortable. Here, there is the instinct to retreat from life, social plans, activities and events, friends and family, and instead isolate. Isolation is also how restriction shows up in life, and at the risk of sounding repetitive here… restriction, of any form, leads to a binge.
We tend to shut ourselves off from those who love and care for us when we need them the most. But, what I know to be true, is that eating disorders live in secret and that secrets keep us sick. By opening your doors, and opening yourself up to others, you create space to show yourself that it is OK. That you are OK and worthy of support even if you feel shameful of what you are experiencing. You do not need to change your physical self before you experience love and support.
5. Compensatory Behaviors
Compensatory behaviors are things you may do after a binge to attempt to compensate for the food consumed such as purge (induce vomiting), use laxatives or exercise. While these are more common in those who struggle with Bulimia, many who have binge eating disorder will also attempt these, though not with the same regularity or consistency.
These behaviors are extremely dangerous to your health, don’t actually produce the effects you are attempting from them (they don’t actually get rid of most of the food consumed), and are very uncomfortable and distressing.
They too, keep you in the cycle of the eating disorder and associated behaviors, as the purge leads to restriction, restriction leads to a binge, and the binge leads to a potential purge or other compensatory behavior.
Binge eating disorder recovery is absolutely possible. If you would like to learn more about what your personal recovery journey would look like we would love to connect and offer you a free discovery call.
