Have you ever wondered if your relationship with food and your body is normal? Or have you ever given second thought that your eating might actually be disordered and not really all that healthy? If you haven’t questioned it, it’s not surprising. And believe me when I say you’re not alone! In fact, disordered eating is widely prevalent among women across the US (3 out of 4 women have disordered eating), but it rarely goes noticed as an issue, let alone a potentially serious problem. Why? Because it’s hard to recognize disordered eating when it’s so normalized in our culture and in our day to day lives. So how to know if your eating and exercise actions are disordered? Read on and take my 2 minute quiz to help you understand where your relationship with food and your body stands.
So What is Disordered Eating?
Disordered eating is a phrase used to describe behaviors around food and it includes a wide range of irregular and abnormal eating and weight behaviors. To be clear disordered eating is not a “diagnosis,” like that of an eating disorder. Disordered eating occurs on a spectrum, and eating disorders fit into specific criteria. So while people with disordered eating may or may not have an eating disorder, people with an eating disorder will have disordered eating. You might think of it as disordered eating behaviors like dieting and restricting on one end of the spectrum and a full blown eating disorder on the other. Regardless or where behaviors fall on the spectrum, all concerns are worthy and deserving of attention and support – no matter what.
Disordered Eating Includes (But is Not Limited To):
- Fear and anxiety associated with specific foods
- Intentionally skipping meals
- Rigid routines and rituals around eating and exercise
- Chronic weight fluctuations
- Strict rules related to what types of foods are eaten, how much food is eaten, when food is eaten and where food is eaten
- Meticulous eating schedule
- Cutting out foods or entire food groups
- Feeling out of control around food i.e. frequent intense cravings, overeating and binge eating
- Preoccupation with food, weight and body image that negatively impacts quality of life
- Feelings of stress around food and eating
- Feeling the need to earn food
- Avoiding social situations because worried about what foods will be there
- Feelings of guilt and shame associated eating
- Eating in secret and hiding food
- Eating more of a food if you break a food rule
- Exercising only to burn calories or “transform” your body
- Obsessing over tracking/counting/measuring – macros, calories, ingredients, points, quality, etc.
- Making up for food consumed with exercise, skipping meals, eating less, fasting, etc.
- Hyperawareness of what other people are eating
- Worrying about other’s perceptions of what you’re eating
Why is Disordered Eating Harmful?
65% of American women ages 25 to 45 have disordered eating. And an additional 10% have a clinically diagnosed eating disorder. These numbers are not counting those who go uncounted because they have been misdiagnosed or haven’t see a doctor. So this means 75% of women are living with disordered eating behaviors and live with unhealthy thoughts, feelings or behaviors related to food or their bodies. And while disordered eating is not an eating disorder, these behaviors and dieting in particular are the most common risk factors for the development of an eating disorder. Studies show 35% of “normal dieters” progress to pathological dieting, 20-25% of those progress to partial
or full-syndrome eating disorders.
Other physical and mental risks associated with disordered eating are:
- Weight gain or yo-yo’ing
- Osteoporosis or osteopenia: a reduction in bone density
- Chronic fatigue
- Poor sleep quality
- Slowed metabolism
- Hair loss
- Beliefs and behaviors around eating may impact relationships
- Social isolation
- Mood swings
- Gastrointestinal problems such as constipation and/or diarrhea
- Headaches
- Muscle cramps
- Feelings of shame, guilt, and low self-esteem
- Depression
- Anxiety
- Nutritional and metabolic problems
Disordered Eating is Celebrated in Our Society
“You’re being so good!”
“I wish I had your will power.”
“You’re always so healthy.”
“You look so good and healthy! Have you lost weight?”
“I wish I could eat like you.”
*Friend joins 30 day diet/exercise challenge while posting before/after pics* – receives SM *likes*
When you engage in disordered eating it’s incredibly common to be applauded and praised for what a good job you’ve done – no matter the consequences or how sustainable the behavior. And when everyone around you is engaging in the same mindset while praising you or others around you, it’s hard to see the underlying abnormality and concern beneath what’s being celebrated, encouraged and reinforced. And really it’s more common than not that our brains just filter disordered behaviors as no big deal because of this widespread normalization.
Celebrating disordered eating and negative unhealthy attitudes towards bodies and weight are so common and normalized in our society that it makes it really hard to distinguish what it is. And it’s even harder to recognize it as a problem.
What Does A Healthy Relationship with Food & Body Look Like
It’s not so much about what it looks like, but it’s more about what it feels like. When you have a healthy relationship with food, eating and your body, there is minimal stress, worry and guilt. And when there’s less stress, worry and guilt, it’s much easier to build eating and movement habits in a healthful, consistent and intentional way.
It’s important to understand that your relationship with food goes much deeper than fueling your body. Unlike animals that eat solely for survival, humans eat for a variety of reasons, such as joy, pleasure, culture, tradition, socialization, as well as to fuel their bodies. And because we are human it’s important to understand our own relationship with food so we can make decisions for the benefit of our entire well-being, as opposed to following external rules. A healthy relationship allows you to tune into and trust your body’s wisdom so you can be flexible in your approach to eating. It allows you to roll with the ebbs and flows of hunger and varying food choices. And it makes room for the enjoyment of food and eating and an appreciation for a healthy body.
What can you do for your relationship with food & body?
So how do you know if you’re being health conscious or whether your eating is disordered? And how do you know if your relationship with food is toxic or normal? If you feel like you could benefit from a little insight into your relationship with food and your body, take my 2 minute Food & Body Image quiz to see where your relationship stands and receive tips to help you move forward.
And regardless of where you find yourself with your relationship, just know you are always worthy of support. While some eating and exercise behaviors may not seem all that abnormal (according to the culture we live in), you always deserve to be free of the negative and toxic nature of disordered eating and diet culture. And it’s 110% possible to create a new healthy eating norm and improve your relationship with food and your body – all so you can start living the best life you are worthy of!
If you’re feeling really stuck, don’t hesitate to reach out to a HAES (Health At Every Size) aligned Dietitian and/or therapist for support! You don’t have to go about it alone.
I work virtually with clients across the US who are frustrated and struggling with their relationship with food so they can find balance, make peace with food, and find their version of health! Book a free discovery call and we can chat more about it and how I can help you.
Disclaimer:
***The Food & Body Image Quiz, as well as this post and website are for educational purposes only and should not be considered medical therapy, medical care, diagnosis or treatment. You should not take any action before consulting with a healthcare professional.
References:
Reba-Harrelson L, Von Holle A, Hamer RM, Swann R, Reyes ML, Bulik CM. Patterns and prevalence of disordered eating and weight control behaviors in women ages 25-45. Eat Weight Disord. 2009;14(4):e190-e198.
Shisslak, C. M., Crago, M., & Estes, L. S. (1995). The spectrum of eating disturbances. International
Journal of Eating Disorders, 18(3), 209-219.
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