Binge Eating: 7 Ways to Counter the Diet Culture Message That Binge Eating is Wrong

Binge eating is something we all do

Do you feel shame, guilt, self judgement, and self conscious for Binge Eating? Do you feel flawed, unworthy, not good enough, and untrustworthy for continuing to engage in binge eating day after day?

The problem lies in the culture (especially diet culture) that tells us binge eating is wrong and there is something wrong with us for engaging in it. The problem lies in a culture that objectifies people based on physical appearance and then exploits us for profit at all costs, even when the cost is our lives. It’s hard to relax and just eat exactly what we need when deep in our bones we feel that we are disposable and uncared for in society. It’s hard to eat exactly what we need if we face food insecurity and other issues of access.

In the words of Public Enemy, “Fight the Power!”

And while you do, here are 7 ways to push back against the toxic message that binge eating is wrong.

1) Counter the cultural message

Just say it! “There is nothing wrong with binge eating.”

Until my therapist told me, there is nothing wrong with binge eating, I had never considered it. Now I have a new message to challenge my own beliefs and the beliefs of the culture and you do too.

This gives you less reason to to get down on yourself. It gives you less reason to berate and chastise yourself. It gives diet culture a little less strength and it helps you to see the behavior for what it is: just eating more than you think you need.

Feeling shame for binge eating and emotional eating?

2) There is a reason

Binge eating is happening for a reason. It's not because you can't control yourself. There are a multitude of reasons it could be happening. You may know why or you may not. It's not important to have the answer. If it comes to you fantastic, and if it doesn’t, it will another time.

You don't need to get lost in trying to figure out why. This can take you out of the present moment. You can put the question out there, and when you are ready to receive the answer, you will receive it.

You don’t need to have a reason to justify your behavior to yourself or anyone else. You are worthy unconditionally.

3) It doesn't make you a bad person

Binge eating has nothing to do with your morality. It's just the way your body is trying to cope in the world and keep you alive. Its more miracle than moral. The body is intelligent and wants to live. If there is to be any judgement, I judge keeping you alive as miraculous.

4) Everyone binge eats from time to time

I don’t know anyone who hasn’t binged in their life. A binge can be as simple as eating past fullness because something tastes really good and you want to continue to experience it or unknowingly finishing off a bag of chips while watching TV. It could be as small as reaching for one cookie when feeling boredom or anxiety.

If everyone does it, who gets to decide the amount of binging that makes it wrong? Binge eating exists on a spectrum. We are all at different places on the spectrum. One place is not better than the other.

Enjoy your food! Even when you are binge eating! You are on the Path to Eating Disorder Recovery.

5) It’s part of your recovery process

If you just had a binge it doesn't mean that you’re not recovering. You may have an expectation that your recovery will be a gradual incline. I sure did. It is just a thought. Recovery often looks like a roller coaster and binge eating is part of that ride. You're on the path.

6) I’m right where I need to be

Every thing is right on track.

Control of the recovery process is an illusion. You do have control of how you respond to the process. If you are engaging in binge eating, then this is where you are meant to be right now.

Developing unconditional deep compassion for yourself in this moment is powerful. It creates life-giving sustainable change.

7) Point to the real problem

Diet culture and the systemic inequalities that create it are the real issue here. You are not the problem and have never been. All this scrutiny and blame that you have directed towards yourself can be redirected towards the real culprit of disordered eating. Diet culture and systemic oppression need to be scrutinized and challenged. As long as you think you are the problem, they escape this microscope and critical analysis and you continue to believe in your inferiority instead of stepping into your power.

With these 7 tools to help push back against a diet culture that shames you for binge eating, I invite you to fight the power and step right into your own. Your recovery and liberation will grow with you every step of the way.

Jessica Scalzo is a Peer Counselor with Compassionate Peer Counseling who helps support people working to recover from eating disorders. For help and support on your recovery journey from an eating disorder reach out today!

Eating Disorder Peer Counselor

All photos above my personal photo were collected from unsplash and I have listed the photographers below ☟

Marcel Heil

Muhammad Ruqiyaddin

Mrezababaei Photography

*This is a blog and and displays the writer's opinion. It is not a substitute for clinical therapy, counseling, or peer counseling. It is not a substitute for medical advise.

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