Why Can’t I Stop Eating?

Does it often feel like you just can’t stop eating?

Learn more about compulsive eating and how to manage it.

Do you feel like food controls you? Maybe you think about food most of the day. Do you sometimes eat large quantities of food even if you’re not hungry or if you’re feeling full? You might say that you just need more self-discipline or self- control, but that is not at all the case.  You’re not alone. Overeating or binge eating is way more common than you can imagine, impacting millions and millions of people across the globe.  

So what can you do if you just can’t stop eating?

Clear Any Medical Issues

First, if you’re experiencing extreme hunger, it’s best to start out with a visit to your medical provider for a workup. It’s not at all common, but certain endocrine or metabolic issues can lead to increased hunger. Some medications can also have an impact on appetite. So let’s just be sure that’s not the case for you.  

Regular Eating

This may shock you: More often than not, an overeating problem is a direct response to an undereating problem. The single biggest trigger to overeating is skipping meals or eating too little throughout the day. If you haven’t had enough to eat and then get access to food, you’re vulnerable to eating faster, with less attention and in larger quantities. Physically, your body just wants and needs more food. Being overly hungry is dangerous territory for most of us.If you often restrict your eating or keep pleasurable foods off limits, it’s just human nature to overeat on those items when you get access. Most often, the foods people binge on are the foods they don’t usually allow themselves.It’s important to know that if your weight is down, and in a range below where your body needs to be to thrive, you can end up with increased hunger and urges to binge eat. If you think about it, this makes perfect sense. Your body detects that there is a decrease in energy stores, and it goes into protective mode to get you more energy fast – and then some. Typically, when weight is back in a range that is more natural for your body, the urges tend to go away.

Manage Emotions, especially negative emotions

The truth is that food can be a very soothing and pleasurable way to manage feelings. It becomes problematic, though, if eating becomes the primary way that we cope with our emotions. It’s important to recognize the role that emotions play in binge eating or over-eating cycles.

Emotion coping skills are crucial for managing binge eating behaviors. Individuals can employ various strategies to address emotional triggers and reduce the likelihood of engaging in binge eating episodes. These skills include mindfulness techniques such as deep breathing or meditation to increase awareness of emotions and reduce impulsivity, engaging in enjoyable activities or hobbies as a distraction from negative emotions, practicing self-compassion and acceptance to counteract feelings of guilt or shame associated with binge eating, seeking social support from friends, family, or support groups to process emotions and receive encouragement, and developing problem-solving skills to address underlying issues contributing to emotional distress. Of course, therapy, particularly cognitive-behavioral therapy (CBT) or dialectical behavior therapy (DBT), can provide individuals with tools to identify and challenge maladaptive thought patterns, regulate emotions effectively, and develop healthier coping mechanisms to manage emotional triggers without resorting to binge eating.

Mindfulness

Mindfulness can be a powerful tool in managing emotional eating by increasing awareness of the present moment and helping individuals develop a non-judgmental attitude towards their thoughts, feelings, and behaviors. When applied to emotional eating, mindfulness involves observing the thoughts and emotions that arise when the urge to eat emerges, without immediately reacting to them. Instead of automatically reaching for food to cope with emotions, individuals can pause, acknowledge their feelings, and explore alternative ways of responding that are more aligned with their goals and values. By practicing mindful eating, individuals can also cultivate a deeper appreciation for the sensory experience of eating, such as the taste, texture, and aroma of food, which can lead to greater satisfaction with smaller portions and reduce the likelihood of overeating. Over time, mindfulness can help individuals develop a more balanced relationship with food, where they are better able to discern physical hunger from emotional hunger and make conscious choices that support their well-being.

Planning Ahead

Planning ahead can be an effective strategy for managing over-eating by providing structure and accountability to eating behaviors. When individuals plan their meals and snacks in advance, they are less likely to succumb to impulsive or emotional eating urges. By having a predetermined eating schedule and nutritious options readily available, individuals can reduce the likelihood of impulsive episodes triggered by hunger or food cravings. Planning meals also allows individuals to make conscious, intentional choices about their food intake, which can help them stay on track with their dietary goals and avoid excessive or mindless eating. Additionally, having a plan in place can help individuals anticipate and prepare for situations that may trigger emotional eating, allowing them to implement coping strategies and alternative activities to manage their emotions in a healthier way. Overall, planning ahead empowers individuals to take control of their eating habits and build a more balanced and sustainable relationship with food.

Seek Professional Help

If you find that your struggle with eating is significantly impacting your life, consider seeking help from a therapist or counselor who specializes in eating disorders or emotional eating. Remember, breaking the cycle of emotional eating is a process, and it's okay to ask for support along the way. Be patient with yourself and celebrate your progress, no matter how small.

Reach out to us here at Columbus Park to learn more about compulsive eating and how we can help.