Binge eating is an eating disorder, just like anorexia and bulimia, but is more common than both. Its symptoms -- an inability to stop eating, eating large amounts of food quickly, eating when full and eating secretly -- usually begin in adolescence or early adulthood. Many factors contribute to this condition, the most common being an attempt to control emotions such as depression, anxiety and loneliness. Treatment for binge eating involves developing a healthier relationship with food and learning how to manage stress. Using a food diary may help with this process.
Step 1
Write down everything you eat and how you feel when you eat. The website HelpGuide.org explains doing this may help you identify patterns that show a connection between your periods of binge eating and the emotions you experience during these times. You should also write down the times you eat and how much you eat at one time. All of this information enables your doctor or therapist to better assist you overcome your eating disorder.
Step 2
Take your diary to your doctor. Using a food diary is only part of the treatment process -- working with a professional therapist is another. Although guilt and depression follow periods of binge eating, which your diary may show, your therapist can help you determine the underlying cause of your eating disorder. Treating this cause, whether it be outside pressure to be thin, biological abnormalities that may require medication or low self-esteem, can essentially treat the eating disorder itself.
Step 3
Use your food diary as a method of losing weight. Binge eating, over time, results in obesity. This can result in a lower self-esteem or depression, making this eating disorder a vicious circle. The National Heart Lung and Blood Institute explains a food diary helps you stay on track when trying to lose weight. As you lose weight, you begin feeling better about yourself. This can help prevent future episodes from occurring.
Step 4
Reward yourself for every positive change. Look at your food diary once a week and note any changes from one week to the next. If you experienced two episodes of binges this week, compared to three the week before, reward yourself with a gift. If you are a woman, this might be getting your nails done. If you are a man, perhaps you might enjoy a new video game or accessory for your car.
Tips and Warnings
- Form a support group consisting of friends and family members. This may require you being honest about your disorder, but the road to recovery is easier if you have someone to lean on. Honesty is also important if you have a specific person or persons who you feel contributed to your condition. Expressing this to them, and asking them to join you in therapy, only ensures successful, long-term recovery.
