The reason these unhealthy actions can be so hard to overcome is that they have become strong habits.
As with the formation of any habit, changing these behaviors takes some time and effort.
How Eating Habits Form
The neuroscience of habit formation is complex.
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As a result, a habit has been formed.
Consider how the habit to brush your teeth twice each day begins.
You may have even practiced a particular order of actions or a sequence.
The desired reward might have been parental praise, a feeling of accomplishment, or an avoidance of punishment.
This transition from deliberate intentionality to automatic habit happens without awareness.
Dieting Habits
Dieting means restricting caloric intake below what is required to maintain body weight.
In the case of dieting, weight loss may slow or plateau.
This can have both physical and mental health repercussions.
Why does this matter?
Binge Eating Habits
Anything repeatedly practiced may become a habit.
Over time, repeated binge eating may develop into a habit without the persons intention.
A binge eating habit can result in psychological struggles and medical consequences related to increased body size.
There can be other psychological consequences as well.
Binge eating can involve feelings of embarrassment that can lead to isolation.
Feelings of guilt and disgust can also lead to psychological struggles.
Its important to be aware of food restriction-driven binges, which can feel confusing.
may become less of a driving force than the automaticity of the habit.
Keep Trying
Use your ability to form a strong habit as a benefit.
Keep practicing new, more desired, potential habits.
For ideas about how to change behaviors, learn and alternatives.
Distracting yourself or engaging in alternative activities is one way to start making a change in your habits.
One study found that it took participants between 18 and 254 days for new behaviors to become automatic habits.
So be patient with yourself and understand that this is something that will take time.
Smith KS, Graybiel AM.Habit formation.Dialogues Clin Neurosci.
2016;18(1):33-43.
