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Hi Reader!

Understanding the distinctions between overeating and binging is crucial. While both involve eating beyond fullness, they are not interchangeable terms. Recognizing these differences can help you identify whether your eating habits lean towards overeating or if they are veering into the territory of an eating disorder.

Overeating

Overeating happens to any of us. Even the most mindful eaters sometimes overeat. And I bet you have experienced it at some point in your life. Think of Thanksgiving or birthday celebrations with your favorite once-a-year foods and self-permission (or social pressure) to eat all you want. That sensation of fullness is usually unpleasant, to the point of being physically uncomfortable. As a result, we don't want to repeat this for a while until we forget the discomfort and can get excited again about our favorite foods.

I wanted to mention a different kind of overeating that results in less severe fullness but is more frequent. Maybe you are an athlete and eat more when training for a triathlon, marathon, or regatta. Off-season or when you train less, you might still eat close to what you eat in active training. Studies show that our hunger and appetite don't adjust down as readily as they adjust up to match our physical activity.

Another scenario is if you rely heavily on eating out or taking out. You give up control of your portions because someone else decides how much to put on your plate. Of course, you don't have to eat it all; you still have control of your hands and your mouth. But it's not easy to stop when there are just a few bites left of something delicious. Plus, who wants to waste the food?

The second type of overeating, which is more harmful to our health and weight, is often harder to detect as it doesn't necessarily leave us feeling stuffed and uncomfortable. This underscores the importance of understanding our eating patterns and seeking professional help.

Binging

Binges are different primarily because there is a feeling of being out of control over eating. They are usually associated with some or all of the following:

• Eating much quicker than normal
• Can't stop eating until uncomfortably full
• Consuming large amounts of food when not feeling hungry
• Eating alone or hiding because of feeling embarrassed

Binge episodes often happen in the evening, after dinner, or during the night. Some people skip day meals to "save" calories for a binge. After an episode, people often feel depressed, ashamed, guilty, or disgusted.

Sometimes, binges are triggered by a specific food. You might feel like you're losing control in front of your ice cream, cake, chips, or hotdogs. You can't have that food in the house because you can't stop eating until it's all gone.

For some people, a binge might be triggered by a feeling or emotional state. It might feel like eating or food is the only thing that makes you feel better.

If your binge eating episodes are recurrent (once a week for the last three months) or if you have suspicions of having an eating disorder, seek professional advice. Avoid self-diagnosing or consulting Dr. Google.

In summary

While overeating and binging are distinct behaviors, they can be challenging to differentiate. Even within these categories, there are numerous variations, each requiring a unique approach. If your eating habits persist and cause distress, remember that seeking professional help is a valid and beneficial step toward understanding and managing your eating behaviors.

Until next week, take care!

Olga