Helpful Information

Skills to decrease Overeating or Bingeing

Regardless of their weight, many people experience and fear overeating. Bingeing is best prevented through healthy, satisfying eating. The reason for overeating is generally related to some form of deprivation. It is important to understand the source of deprivation and find ways to relieve it. Although there are two major forms of deprivation, most people with eating problems experience a combination of both. The more preoccupied you are with eating or not eating, the more likely it is that you are suffering from deprivation.

I. Physical Deprivation:

The biological wisdom of the body consists of prompting the individual to eat (even overeat) whenever there has been a restriction in caloric intake. When an individual attempts to restrict their eating beyond the normal time between meals, the body will physiologically attempt to alter this behavior. This occurs through increased preoccupation with food-related cognitions and cues. Trying to distract oneself from the need to eat generally serves to intensify the biological urge to eat. The individual may then make the mistake of believing that this occurs due to a lack of will power which is not the case. Therefore, restricting will backfire physiologically.

To Prevent Bingeing or Overeating Due to Physical Deprivation:

  1. Do NOT skip meals. Eat at planned times.
  2. Plan meals ahead of time.
  3. Eat according to the Healthy Meal Rituals section.

II. Emotional Deprivation:

Eating is a nurturing activity. If we are emotionally deprived, we may automatically turn to eating for this nurturance. Again, this is a subconscious attempt to get our needs met. To avoid eating due to emotional deprivation, you need to avoid becoming overly hungry (for example, attempting to skip meals) and learn ways to identify and express your emotions.

To Prevent Bingeing or Overeating Due to Emotional Deprivation:

Journal for 15 minutes whenever you feel the urge to eat which is not related to physical hunger. If you have difficulty identifying physical hunger, the three meal a day plan is your standard. Journal if you feel the urge to eat at an unplanned time. If you are unable to write, or desire variety, you might draw about emotions during this 15 minutes. The following questions are suggestions for your journaling, but add to the list in any way you choose:

  • How am I feeling
  • Has anything happened that made me feel sad, angry, etc.?
  • When I feel this way, what do I need?
  • When have I felt this way in the past?
  • Is there anything (other than eating) that will make me feel better?
  • When I feel this way, what changes occur in my body (tense shoulders, tight jaw, etc.)?
  • How will I feel if I do eat now?
  • How will I feel if I wait until the next meal?

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