Not from a good life: the whole truth about compulsive overeating

Compulsive or psychogenic overeating is an eating disorder that is not as rare as it might seem: the risk of getting it during a lifetime is 2,8%, while anorexia is 0,6%, and bulimia is 1,0%. To a greater extent (and more precisely, 1,75 times more often) women are affected by it.

It used to be thought that binge eating was a “disease” for obese people, but it’s not: it’s directly linked to disorders like anxiety and depression. Compulsive overeating (CB) is expressed in the excessive consumption of food, in which a person, as a rule:

• practically does not control what and in what quantity he eats;
• eating faster than usual
• experiencing discomfort from overeating;
• eats even when not hungry;
• eats alone;
• feels guilty and disgusted with himself after eating.

At least three items from the list are enough for a specialist to diagnose this disorder. Its causes are stress, strict diets and food restrictions that a person imposes on himself (of course, under the influence of society, in particular the media), and false ideas about how the body should be.

Solution – Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is a proven way to combat compulsive overeating. In order to help the patient, it is necessary, firstly, to figure out what negative thoughts and attitudes they have and how they affect emotions and behavior, and secondly, to form healthy eating habits – for example, switch to intuitive eating.

Here are its principles:

1. Stop dieting and give up once and for all the idea of ​​​​losing weight quickly.
2. Respect the body’s need for food and do not let it starve.
3. “Make friends” with food: by forbidding yourself certain foods, you only increase cravings for them. If you allow yourself something, you will most likely want it less.
4. Refuse the services of a “food inspector” (especially the one that sits in your head): stop dividing food into “good” and “bad”.
5. Learn to enjoy the food you love.
6. Track your feeling of satiety. While eating, stop and feel the taste and texture of the food, and listen to your body: you may already be full. Over time, this will begin to happen automatically.
7. Understand the emotions behind overeating. Eating will not solve your problems, but working with feelings (on your own or with the support of a therapist) can.
8. Respect your body, whatever it may be. If your foot size is 39, it’s foolish to try to fit into a size 36 shoe. It is just as stupid to measure all bodies with one measure, trying to cram them into a single standard.
9. Learn to enjoy the movement, do not force yourself to exercise, but find any activity that you enjoy.
10. Take care of your own health: you deserve to eat right.

All of this and, of course, the support of a therapist can help you get rid of compulsive overeating. As for the fight against excess weight, here’s a tip: find something that will motivate you (these should not be the covers of glossy magazines).

The results of a 20-year Brown University study show that this is what helps people lose and maintain weight. Otherwise, you are doomed to either lose weight (at the cost of huge efforts), then gain it again, and so on over and over again. You don’t want this, do you?

“A specialist must create an atmosphere of respect and acceptance”

Olga Staroverova, psychologist

If you or someone close to you chooses to work with an eating disorder specialist, consider the following points.

1. The specialist must have an appropriate education in the field of psychology of eating behavior. More and more experts come to the conclusion that the most effective approach in working with eating disorders is integrative, when a mix of directions and methods is used, as well as an integrated approach: psychological counseling, nutritional counseling, work with the body. This work can be performed by a team of specialists, or by one consultant who has undergone appropriate training. This approach helps to achieve the most difficult goal – to save the result.
2. The specialist must create an atmosphere of respect and acceptance. Not to criticize, but to support and be able to build partnerships. Set goals together and take small steps towards them. The directive approach, which dietitians unfortunately do, is ineffective in dealing with eating disorders and can even be dangerous. After such an experience, the client may stop therapy and aggravate their condition.
3. Binge eating clients experience guilt and shame after eating. The specialist must be able to accept the feelings of the client, help him withstand them, teach him to explore feelings and be in contact with them.
4. People with eating disorders often have difficulty establishing and respecting personal and other people’s boundaries. The specialist should pay special attention to this, build healthy boundaries between himself and the client. This is necessary so that the client learns this skill and is able to control meals and be able to say no when someone offers to eat and the client is not currently hungry.
5. The specialist should convey information as accessible as possible, without abusing scientific terms and formulations. The client must understand what is happening and not be frustrated by their ignorance in this matter.
6. Dealing with eating disorders will inevitably run through client resistance. The consultant must be able to recognize it and turn it towards the resource, teach the client to rely on it.
7. The specialist must be able to work with client breakdowns. A breakdown is not a mistake or a failure, but an important stage in therapy that allows you to reach a new level and a new result. There is always a powerful resource behind it, which the consultant must see and show to the client. Finally, the specialist must himself undergo therapy and attend supervision. Feel free to ask him about it.