What Does Binge Eating Actually Look Like?

Binge eating is a term often misunderstood. Many people think it’s just about eating a big meal or indulging in extra dessert from a lack of willpower, but it’s far more complex than that.

So what is a Binge?

Clinically speaking, a binge eating involves consuming a large quantity of food within a short period whilst feeling like you can’t control what or how much you are eating.

It’s not just about how much food is eaten—it’s also about the emotions that come with it. After a binge, many people feel intense guilt, shame, or distress, which can fuel further episodes of bingeing.

For example, maybe you tried skip breakfast and have a small salad for lunch, trying to be “good” with your food choices. Then by the time the evening hits you get so hungry you eat a whole pizza, a bag of chips, and pack of cookies in one sitting. Even though you feel physically uncomfortable, you can’t stop eating. Afterward, you feel intense guilt and promise yourself you won’t eat as much tomorrow and get stuck in the same cycle again.

Many people try to restrict their food intake during the day, thinking it will help them maintain or lose weight. However, strict dieting and skipping meals can actually trigger more binge episodes. When your body doesn’t get enough energy, it sends powerful hunger signals, making you more likely to overeat later.

Other triggers include:

• Skipping meals or eating too little throughout the day

• High stress levels or strong emotions (such as anxiety, sadness, or boredom)

• Labelling foods as “good” or “bad”, which can lead to an all-or-nothing mindset around eating

• Fatigue and low energy, making it harder to make mindful food choices

How to Reduce Binge Eating by Supporting Your Body

The best way to prevent binge eating is to fuel your body consistently and adequately. Instead of trying to “make up” for a binge by skipping meals, focus on nourishing yourself with regular, balanced eating habits.

A good guideline is to eat three meals and 2–3 snacks throughout the day to regulate your blood sugar levels, keep your energy levels stable, and prevent extreme hunger.

If you struggle with binge eating, know that it’s not your fault, and you don’t have to go through it alone. Eating consistently, listening to your body’s needs, and seeking support from a professional can make a world of difference.