5 Tips to Break the Binge/Restriction Cycle
Diagram created by Jenna Carroll in reference to research by Eating Disorders Victoria.
For over 8 years I was stuck in the viscous cycles of restrictive eating behaviours which gradually evolved into binge eating and purging, so I know these cycles intimately. What I remember the most was how alone and misunderstood I felt. At the time there was also a lack of understanding and awareness around disordered eating. Even though there is growing awareness and research in this field today, I still feel there is a long way to go.
The more I work with others and openly have this conversation, the more I discover how disturbingly rife the issue is, across all ages and genders! Whether there is awareness around it or not, I would say most of us have a distorted relationship with food due to deep societal conditioning and messaging.
Below I wanted to explore 5 steps to help break the cycle of bingeing and restricting that I wish someone told me back when I was struggling to figure out how to break these cycles of suffering myself!
But before we dive in I firstly want to acknowledge the fact that you can recognise there might be a problem with your eating patterns and that you have decided to read this article! This is an incredible sign that you are wanting to show up for yourself and embrace healthier eating patterns! I am already so proud of you for taking this step! 👏
5 Tips to Break the Restriction/Binge Cycle
Don’t skip meals!
Eating every 2-3 hours is essential when healing from disordered eating, with at least 3 of those being main meal portion sizes. Eating regularly combats two dangerous dieting behaviours: delayed eating (skipping meals/fasting) and caloric restriction (under-eating). Science shows when you are eating enough calories throughout the day it minimises urges to binge.
How?
Plan when you are going to eat your meals the next day or for the week ahead depending on your schedule. Routine can be extremely helpful to rebuilding healthy patterning around food and eating. Try to stick to whole foods that are close to nature if you can, but don’t worry so much about the kinds of food you will eat. Initially the focus must be on gaining momentum, stability and regularity. Eventually the aim is to eat based on your body signals (such as when you are hungry), but unfortunately these signals are usually disrupted in those who are bingeing and restricting. That said, once you have adopted a consistent pattern of regular eating, these cues will eventually return, making you much better able to follow a pattern of “intuitive eating”.
Examine your food anxieties
Do you have certain foods you deem as “forbidden”? Why do you label these are “forbidden” foods? After all, no food in isolation is inherently “bad” or causes weight gain. Perhaps it is because these foods trigger a binge and end up causing you considerable grief and anxiety?
How?
Gradual exposure to these foods, reintroducing them into your diet (in moderation) helps rid anxiety around certain foods and their potential to trigger a binge. This is a slow process that ideally requires professional support and guidance, but you can start by listing out all your most feared foods from “most forbidden” to “least forbidden”, and start reintroducing small amounts of the foods from the “least forbidden” list. I recommend to make sure when you introduce these foods that you are in a relatively stable mood, and you have been eating consistently throughout the day to avoid a binge/restrict spiral. Remember this step takes time, and ideally the support of a health practitioner.
Self-awareness
Taking a step back to observe and understand your behaviours around food can go a long way in identifying underlying triggers and unconscious patterning.
How?
Keeping a diary to help pinpoint the precise things that are going on before, during and after a binge/restrict cycle can be extremely insightful, as it can be difficult to remember off the top of your head the past 3 binge cycles and what was going on. Things like time/date, what you ate/drank, where you were, whether you viewed it as a binge, people you may have been around, conversations that were had in the lead up, how you were feeling and what your energy levels were like can all be useful questions to reflect upon.
To build upon your capacity for self-awareness I also highly recommend meditation. Check out Insight Timer for thousands of free guided meditations, including ones specific for binge/disordered eating.
Involve yourself in your passions
We want to move away from an intensive focus on your weight and shape to evaluate your self-worth, and start looking at other aspects of your life. If you can broaden your scope of self-evaluation by increasing the importance of other life areas, your need to diet may diminish – and with it, your binge eating episodes.
How?
Start by thinking of activities that make you happy, bring you joy and interest you. Some examples could be taking up yoga, dance, building puzzles, pottery, painting, playing the guitar, making music, surfing, walking in nature, swimming, knitting and the list goes on! The point of these activities is to give more meaning in your life, independent of your weight and/or shape. Eventually, if you devote enough energy to these activities, you may start to realise what the more important things are in life. You’re craving to control your weight and shape could diminish. Once it does, this will undoubtedly have a positive effect on your eating behaviour.
Self-compassion
With shame and guilt the undercurrent to these cycles, remember that there is a reason you are restricting and bingeing. These cycles are not fun to be trapped in, and you probably wouldn’t consciously participate in them if it was in your power to choose. When you find the root reason why and understand what it is doing for you, it can help provide understanding to make room for self-kindness.
How?
Imagining yourself as a 5 year old and visualising your current self giving your younger self a big hug can be an easier way to access self-forgiveness. Perhaps you can try asking “what is it you need?” and provide the nurturing that may of lacked in your upbringing. Or when you are feeling guilt and shame, you can try simply placing your hand on your heart and saying “I’m sorry, please forgive me, thank you and I love you”. If you find it difficult to forgive yourself, sometimes imagining the hand of a loving mother figure in your life or a higher consciousness that you find comfort in placing their hand on your heart instead of your own. This helps create distance, objectivity, unconditional love and understanding.
Remember to be patient and kind with yourself. These steps take time to ground into your biological hardwiring, but with persistence and support I am certain you will start noticing improvements in your health and mental state. 🙏
If you would like further support on your healing journey it would be a privilege to help, if you would like to work with me you can book here.
Reference:
Mathes, W. F., Brownley, K. A., Mo, X., & Bulik, C. M. (2009). The biology of binge eating. Appetite, 52(3), 545–553. https://doi.org/10.1016/j.appet.2009.03.005