It can be hard to understand when the attempt to eat “healthier” may have gone too far, or when it may be time to reach out for support.
It’s first important to remember that all eating disorders are individualized, and there aren’t often two that look exactly the same. The influence of diet culture can make it hard to know what normalized eating should really look like, and disordered eating is commonly a result of the strong influences that encourage weight loss within our society.
Here we will provide examples of some common, but often sneakier, signs of disordered eating.
1. Frequent preoccupation on thoughts of food:
While there are many times during a day that we must think about food in order to adequately fuel ourselves, it shouldn’t have to be a constant thought pattern that is consistently echoing throughout our minds. Individuals who have a difficult time concentrating or thinking about anything other than what foods they have eaten or what foods they will have to eat next may be experiencing a symptom of an eating disorder.
2 Feeling shameful or guilty after meals:
Emotions are incredibly important signals that offer us an opportunity to assess our specific needs. For example, feeling guilty or shameful after hurting a loved one may be a helpful reminder of what we value, an offering for a time of reflection on what behavior may feel better next time.
However, nourishing yourself and providing your body with essential energy should not warrant feelings of guilt or shame, individuals who frequently associate feelings of fullness with shame may be experiencing disordered eating.
3 Difficulty eating at social gatherings:
Individuals challenged by eating in front of others, or feeling as though food consumption must be hidden, may be struggling with disordered eating. Eating socially can be an impactful practice for both our mental and physical health, and commonly a way to connect with our loved ones.
If you notice this is typically something you try to avoid or are noticing a strong aversion to eating in public, this may be a sign of an eating disorder.
4. Frequently skipping or hiding meals:
Generally, normalized intake is allowing yourself to eat as your hunger cues arise, or every 2-4 hours. If you notice that you are frequently skipping opportunities for meals and snacks that are available to you, this may be an indicator of disordered eating. Restricting intake of food when experiencing hunger can cause a deficit that may result in a lack of control around meals or snacks in the future.
5. Feeling as though you need to “earn” or “work off” your food:
Bodies require energy to sustain daily living even while at rest, what we refer to as our Resting Metabolic Rate (BMR). Individuals who consistently feel the need to exercise after calorie consumption in order to “burn off” the calories may not be properly fueling their body.
Similarly, individuals who often feel that they must be active enough to “earn” their meals also may have a disordered relationship with food and body.
We as humans all need food simply to exist, and there are many more benefits that food can provide us with outside of just our biological needs. Remember, even if we all ate and exercised exactly the same way, we all would still have very different bodies.
6. Lack of hunger or fullness cues:
After long enough periods of restricting essential energy intake, our bodies and digestive symptoms will adjust in order to preserve energy. This can affect a number of systems in our bodies, hormone production being just one of them.
Individuals who no longer can feel themselves getting hungry or full throughout the day may be experiencing a symptom of an eating disorder.
7. Binge eating behaviors or lack of control around food:
Oftentimes a binge is a result of an unmet need in the body, which may be a result from restriction at some other point in time. A cycle that is difficult to break because of the shame and desire to restrict that can occur after a binge on food. Restrict, binge, restrict, binge, repeat.
If this cycle feels familiar to you or if you frequently feel a lack of control around your food choices, you may be experiencing a form of disordered eating.
The Right Help Can Mean Everything
Disordered eating can be hard to spot, and oftentimes can be labeled or disguised as a “diet” or “cleanse”. If you think you may be experiencing signs or symptoms of an eating disorder, know that you are not alone.
Eating disorders come in many shapes and sizes, and no matter where you may fall on the spectrum, you are deserving of support.
There are many resources available for when you may be ready to begin your healing journey, including our providers here at Rooted Path Nutrition, who are equipped with tools and education on how to best support your individual needs.