How to Break the Binge-Restrict Cycle in Eating Disorder Recovery
The binge-restrict cycle is a pretty regular feature for folk in eating disorder recovery. This cycle involves periods of food restriction (i.e. not eating until fullness) followed by episodes of binging or over-eating, creating a distressing loop and reinforcing disordered beliefs and behaviors. Disrupting this pattern is huge to fostering a healthy relationship with food and your body. In this blog post, we’ll explore why this cycle happens and how to pivot out it.
What is the Binge-Restrict Cycle?
The binge-restrict cycle often begins with restriction—whether that's skipping meals, cutting out food groups, or severely limiting calorie intake. This restriction can be physical (not eating enough food) or cognitive (labeling foods as "bad" and avoiding them). Over time, the body's response to restriction is intense hunger, which can trigger binge eating episodes. The psychological toll, such as feelings of guilt and shame, often leads back to further restriction, continuing the cycle.
Biological Impact: Restricting food puts the body into a state of deprivation, often times bring up feast or famine urges. Your body responds by increasing cravings and lowering metabolism, making binge episodes more likely
Emotional Triggers: Emotional stress, anxiety, and feelings of failure often feed into the cycle, pushing you toward restriction or bingeing as a coping mechanism
4 Tips and Strategies for Breaking the Cycle in Los Angeles, CA
Restricting Our Restriction:
Yep, I’m sure I’m about to loose a lot of you with this first one, but restriction is one the biggest indicators of whether someone will binge or not as noted by the Mayo Clinic. This step is much easier said than done and can honestly feel the scariest. Our bodies need regular nourishment, and by allowing yourself to fuel it with more consistency, you can reduce urges for emotional eating, overeating, and binges.
In Practice This Looks Like:
Eating regular and varied meals and snacks throughout the day
Practicing food freedom while removing labels such as “good” or “bad”
Practice listening to your hunger and fullness cues as you gradually begin to trust your body again
Challenge Diet Culture:
Much of the binge-restrict cycle is reinforced by societal pressures to be thin, normalizing restrictive diets that don’t work. We have to challenge diet culture by rejecting the idea that your worth or value is tied to your appearance or food choices. Instead, focusing on body neutrality or body acceptance, and reminding yourself that your value goes beyond what your body looks like.
In Practice This Looks Like:
Get out your phone and unfollow social media accounts that aren’t aligned with your recovery goals
Engage with communities and accounts that uplift the values you strive to connect with (eventually I’ll link a blog post dedicated to awesome social accounts you should consider following- stay tuned!)
Reading and listening to books and podcasts that reaffirm the why when it comes
Develop Healthy Coping Mechanisms:
Often, bingeing and restricting are ways of coping with emotional distress. As eating is a behavior that is tied to survival, we have a built-in rewards system that releases Dopamine when we eat. This is important to understand when it comes to challenging bingeing, as this has nothing to do with “will power” or control, it’s biologically reinforcing. Instead of shaming, let’s look for ways in which to reach for other coping skills rather than food; whether it's journaling, deep breathing exercises, or talking to a therapist, building emotional resilience is key to staying on track.
In Practice This Looks Like:
Keep a journal to track emotional triggers and reflect on patterns
Practice mindfulness or meditation to stay present and grounded during difficult moments
Seek support from a therapist who specializes in eating disorders, or join a support group
Practice Self-Compassion:
Breaking the binge-restrict cycle isn’t easy, and setbacks can happen, it’s all part of the journey. Practicing self-compassion during the recovery process is essential. Instead of blaming or shaming yourself after a binge or a day of restriction, focus on ways to be softer with yourself.
In Practice This Looks Like:
Learning to recognize patterns of negative thoughts when they first start so as to keep from becoming flooded by them
Using affirmations to remind yourself that you are worthy of healing and progress regardless of any behaviors
Acknowledge your efforts and successes, no matter how small they seem, they all add up
Online Eating Disorder Therapy in California for Binge Eating
Breaking free from the binge-restrict cycle is a process that takes time, patience, and finding the right strategies for your personal experience. By stopping restriction, challenging diet culture, developing healthy coping mechanisms, and practicing self-compassion, you can create sustainable change and build a healthier relationship with food and your body. Remember, recovery is possible, and you deserve to heal.
If you or a loved one are looking to maintain eating disorder recovery and think we could be a good fit, feel free to call or text me at (805) 292-0836 for a free 15 min consultation or click here to send me a message. You have been working so hard and I look forward to joining your healing team.
