Binging Cycles

Binging is such a complex issue, triggered by many different factors. I’ve worked in the eating disorder field for over 10 years now, and I’d like to share the most common theme I’ve noticed while working with clients. I’ve also seen this same pattern in family members and friends who struggle with binging.

I would say that about 98 percent of the clients I’ve worked with had restrictive tendencies in childhood or early in life. That restriction could have been self-inflicted, meaning they started dieting at a young age, or it could have come from external sources. Maybe a parent controlled their portions, made comments about their weight, or encouraged dieting. Sometimes it was a mix of both.

Being in a calorie deficit leads to a drop in dopamine and serotonin, our feel-good hormones. When we restrict ourselves or diet, our body eventually pushes back. This is not a weakness. It is a physiological survival response. Our bodies interpret restriction and dieting as a famine or threat. That’s why intense cravings kick in, often followed by a binge.

So what happens when we finally eat after being restricted for so long? Our brain releases a huge rush of dopamine. We feel good. But then the shame and guilt usually kick in, and that often leads right back into restriction. And then the cycle repeats.

This cycle is damaging for many reasons, but what most people don’t realize is that over time, our brain begins to associate binging and food with dopamine and relief. This is where emotional eating often comes in. When we feel sad, stressed, anxious, or angry, our brain has learned that food, especially large amounts of it, can make us feel better, at least temporarily. So we turn to it.

People talk a lot about the binge and restrict cycle, and yes, a huge part of recovering from binge eating is giving up restriction. But what many clinicians miss is this: even if someone is no longer physically restricting, their brain may still be wired to connect food with happiness and relief.

That’s why learning to find joy and get dopamine from other activities is such a vital part of binge eating recovery. It’s also essential to develop new coping tools and find ways to manage stress and uncomfortable emotions without turning to food. Over time, this helps your brain begin to unlearn the connection that food equals happiness.