8 Hidden Signs of Disordered Eating-Do You Have Any?
Have you ever stopped to question whether your eating habits are "normal"? Many people don't identify as a disordered eater because diet culture has made certain behaviours such as strict food rules, intense exercise, or food guilt, seem completely ordinary. Yet, these patterns can signal an unhealthy relationship with food, even if they don’t meet the clinical criteria for an eating disorder.
As we recognise Eating Disorder Awareness Week, it’s the perfect time to shine a light on the spectrum of disordered eating and how it differs from both normal eating and diagnosable eating disorders.
Are You a Disordered Eater?
Disordered eating exists on a continuum, and many people who struggle don’t realise that their habits could be harmful. You do not need to have all the signs to be affected, but here are eight indicators that suggest you might be experiencing disordered eating:
You restrict your food, whether by counting calories, avoiding food groups, or following rigid diet plans.
You binge eat on occasion (but not frequently enough to meet the criteria for Binge Eating Disorder).
You feel the need to exercise excessively to change your body size or compensate for food eaten.
You have engaged in self-induced vomiting after eating.
You use laxatives or diet pills in an attempt to lose weight or control your body size.
You experience body image distortion, struggling to see yourself realistically.
Your self-worth is tied to your weight, body shape, or size.
You are preoccupied with food, dieting, and body concerns, to the point where it interferes with your daily life.
The Link Between Disordered Eating and Eating Disorders
Disordered eating can be a precursor to a full-blown eating disorder, and the transition is not always clear-cut. Many people move back and forth between different types of disordered eating over their lifetime. The eating disorder charity BEAT estimates that 1.25 million people in the UK are currently diagnosed with an eating disorder, but the real number is likely much higher due to underdiagnosis and stigma.
Eating disorders don’t discriminate. They can affect people of any age, gender, ethnicity, or body size. Importantly, you do not need to be under weight to have an eating disorder.
What Does a Balanced Relationship with Food Look Like?
If you’re unsure whether your eating patterns are healthy, here are some hallmarks of normal, balanced eating:
You exercise for enjoyment and overall well-being, not as punishment or to manipulate your body size.
You have a neutral or accepting body image and you don’t constantly try to change or judge your body.
Your eating patterns are flexible and balanced -you might miss a meal occasionally or overeat sometimes, but it doesn’t cause distress.
You do not obsess over food, dieting, or your body size.
You might eat emotionally at times, but it is not your only coping mechanism and doesn’t feel out of control.
If you recognise yourself in any of these signs, know that you are not alone, and help is available. Awareness is the first step in breaking free from disordered eating patterns and moving towards a healthier, more peaceful relationship with food.
This Eating Disorder Awareness Week, I want to challenge the myths, dismantle diet culture, and create more open conversations about what it really means to eat in a way that supports both our physical and mental well-being.
Support Your journey…
For a deeper dive into overcoming disordered eating and finding balance, my best selling book The Binge Freedom Method™ provides a comprehensive, science-backed framework to help you build a healthier relationship with food and your body. It offers practical steps, real-life strategies, and support for breaking free from binge eating and diet culture for good. You can learn more about it HERE.
If you’re ready to take the next step in your journey, please reach out to find out how I can support you. Whether you're struggling with binge eating, bulimia, emotional eating, or simply want to feel more at peace with food, we can work together with the right approach for you. Book your free call HERE
Breaking the Cycle Starter Kit: This free resource is designed to help you take the first steps toward food freedom. Inside, you’ll find actionable strategies to begin shifting your mindset, manage cravings, and stop the binge-restrict cycle in its tracks.
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