If you think binge eating is anytime you get overly full or eat a lot of foods you deem as unhealthy*, that’s just not true. While overeating is a part of binge eating, every time you overeat does not mean you’re bingeing. There are major differences between overeating and binge eating.
I also want to talk about the difference between binge eating and binge eating disorder. Again, binge eating is part of binge eating disorder, but if you binge that does not mean you have binge eating disorder.
Overeating is when you eat until you’re uncomfortably full. Overeating is actually subjective, person-to-person. It’s not eating past a certain calorie limit some app determined was right for you, or even eating more than what is deemed a serving size on a food label. It’s simply eating past the point of satiety. Don’t listen to arbitrary numbers that don’t know you or your body. Listen to your body. When you feel uncomfortably full, overly stuffed, you’ll know. That is when you might realize you overate a bit, and it doesn’t feel so great.
We all do it. Take Thanksgiving for example. We enjoy a delicious meal with friends and family and may overeat as we enjoy the festivities. It’s social. Is this a problem? No. Overeating sometimes serves a purpose, to enjoy a delicious meal that you spent all day cooking with family or friends or simply to enjoy the taste and satisfaction of a favorite food. Of course, we don’t want to feel uncomfortable all the time, but overeating is not inherently or morally wrong.
Even the word overeating has a negative connotation to it, but I want to reiterate that overeating is not wrong. It’s human. There is no perfect formula to always only eat when you’re hungry and stop when you’re full. If this was the case, I’d have to deny any free dessert I’m offered at a restaurant after I’ve already finished my meal and feel full, and that I’m just not willing to do.
“Even the word overeating has a negative connotation to it, but I want to reiterate that overeating is not wrong. It’s human.”
Overeating is often caused by more trivial reasons, such as distraction, taste, satisfaction, or enjoyment. These reasons could become more of a problem if it happens continuously, but in general, it’s not something to worry about. For example, if you find yourself overeating every night while watching tv, practice eating without distraction for a while. Stay in tune with your body and how you’re feeling while you eat to assess fullness. If you tend to overeat when something tastes really good, assess overall satisfaction in other meals/snacks. If you’re not satisfied with other meals and snacks, you’re more likely to want to indulge when you allow yourself to have something more satisfying.
So if overeating is not bingeing, when does overeating become classified as a binge? Usually, this overeating is driven by an uncontrollable feeling to continue eating. Even once you feel physically sick from eating so much, you just can’t stop. There’s a loss of control, almost a feeling of blacking out, and you continue to eat in large amounts in a short period of time. Even with the copious amounts of food, there can be a feeling of dissatisfaction, no matter how much you eat. Binge eating is often secretive and met with extreme guilt or shame.
Binge eating, in comparison to overeating, is more often caused by bigger problems like under-eating, restriction, or emotional eating. These reasons are a little tougher to solve, but it definitely can be. This is why the power behind a binge feels a lot more loaded than accidentally overeating. A binge is a protective measure from our body when there is perceived danger (like famine or stress), so to stop bingeing, you have to resolve the underlying perceived danger.
I talk more about why you binge eat here, so check that article out for more information.
Just because you binge, does not mean you have binge eating disorder. Binge eating disorder has diagnostic criteria that need to be met that involve the frequency of the binges and circumstances surrounding the binges. Now, please don’t go self-diagnosing yourself. It’s important to talk with a healthcare provider if you think you may qualify for binge eating disorder. It’s important to get help. This article is meant to be educational in nature.
What if you don’t have a binge eating disorder diagnosis? Does this mean that your personal concerns about overeating or bingeing does not deserve help? Absolutely not! Overeating is uncomfortable, not pleasant for our body, and if you’re doing it often it could be a sign you’re out of touch with your body or there’s a need not being met. If you’re binge eating, it could mean that you have a poor relationship with food or have been restricting too much on a diet. Both of these circumstances warrant help so you can eat in a way that helps you feel well and move on with your life.
So all in all, overeating does not equal binge eating and binge eating does not equal binge eating disorder. Chronic overeating or bingeing still deserves care and attention to work through, so always give yourself the compassion you need to seek help and heal your relationship with food.
*I would not classify any food as healthy versus unhealthy, seeing as health is not simply determined by the food we eat.
