Eating disorder behaviours
Firstly, I want to highlight that no two eating disorder presentations will be the exact same. We are all unique individuals. Even if two people meet the same diagnostic criteria and are diagnosed with the same eating disorder, it does not mean they will experience all of the same eating disorder behaviours.
This information should not be used as a checklist. Behaviours may vary across eating disorder diagnoses. Not everyone will experience all (or any) of these behaviours, and the number of behaviours present does not imply the severity of disordered eating.
If your relationship with food and your body is causing you anxiety, the absence of these behaviours does not imply a healthy relationship with food. Please seek individualised medical advice.
Food, Social and Emotional Behaviours
Behaviours related to food and eating
Fixation on talking about food and reading or watching food content.
Hoarding recipes, studying menus or excessively researching places to eat
Meticulously planning meals
Eating very quickly or very slowly
Pushing food around on the plate
Food rituals e.g., cutting food into very small pieces, not allowing different foods to touch, eating foods in a particular order, excessively chewing food etc.
Regularly skipping meals or regularly grazing in replace of meals or snacks.
Hoarding food
Eating in secret or wanting people to know when food has been eaten.
Refusing to eat certain foods or food groups e.g., refusal to eat “junk” food or carbohydrates.
Heightened concern about the health of foods and refusal to eat anything not considered “healthy”.
Feeling ashamed or guilty for eating or eating certain foods
Regularly cooking or baking for others but refusing to eat it yourself.
Eating strange combinations of foods
Overuse of condiments
Behaviours impacting social interactions
Regularly declining social invites particularly for activities involving food
Withdrawal from friends, family and usual activities
Feeling uncomfortable eating around others
Difficulty concentrating on conversation or activities.
Continuously prioritising exercise above seeing friends or family.
Regularly making excuses for not eating with others
Hyperactivity and restlessness e.g., unable to sit down, etc.
Disappearing after eating (often to the bathroom)
Emotional changes that may impact behaviour
Irritability
Moodiness/ extreme mood swings
Flat mood or lack of emotional response
Feeling easily overwhelmed
Behaviours related to body image
Frequent checking of appearance in mirrors or reflective surfaces, or avoidance of looking at yourself in the mirror
Frequently expressing feeling “fat”
Pinching body parts (e.g., stomach, arms, legs, etc.) to try to “detect” fat.
Assessing the size of body parts by using your hands, a piece of string, measuring tape etc.
Repeatedly assessing the fit of your clothing
Frequently weighing yourself
Only wearing loose clothing
Avoiding clothes shopping
Avoiding close physical contact with others
Avoiding swimming or sports where you feel your body is exposed.
Is calorie counting an eating disorder behaviour?
Calorie counting, in and of itself, is not necessarily an eating disorder behaviour. However, calorie counting can be problematic for many people. The constant focus on numbers and restriction encourages a harmful relationship with food. Those who take calorie counting to the extreme by setting strict calorie limits and counting daily are more likely to have trouble eating based on their body’s needs, food availability and preference, and enjoyment.
Can calorie counting lead to an eating disorder?
The development of an eating disorder is multifactorial, meaning they are caused and perpetuated by multiple factors. While there is no single cause of an eating disorder, the biggest predictor of the development of an eating disorder is dieting, and calorie counting tends to be a dieting behaviour.
For some, calorie counting can become a way to measure self-worth e.g., if their daily food intake has not exceeded their imposed calorie limit, they are “good”. Focusing on numbers and clearly defined targets encourages black-and-white and perfectionistic thinking styles, both well-known risk factors for eating disorders and disordered eating.
Of course, not everyone who calorie counts will develop an eating disorder. However, calorie counting can make you more susceptible to developing an eating disorder or disordered eating, and rarely promotes a healthy relationship with food.
How to stop calorie counting
Calorie counting can be a difficult habit to break, however, with persistence and determination, it is possible. I know because I’ve done it, so here are my tips to support you in breaking free from calorie counting:
First and foremost, delete calorie tracking apps!
Seek nutrition education (preferably from an eating disorder-informed dietitian) – you don’t need to get bogged down in understanding the nitty-gritting of nutrition, in fact, I would say that doing so is unhelpful. However, understanding the basics of nutrition (e.g., learning about the importance of macronutrients and adequate portion sizes) can help you make informed choices about food intake without obsessing over calories. This information can help you challenge the eating disorder thoughts and call BS on the problematic nutrition “advice” floating around on social media.
Practise self-compassion – stopping calorie counting is hard. It’s not as simple as deciding you no longer want to feel consumed by calories and never thinking about them again. You have likely trained your brain to remember the calorie content of foods and view food as calories, but this is something you can unlearn. By taking smaller, more manageable steps and showing self-compassion, you can break free from calorie counting. Think about how you would support a friend in this journey and show yourself the same compassion.
Increase food variety and incorporate foods you don’t know the calorie content of – in talking to clients, I have noticed those who count calories often have limited food variety; eating similar foods daily makes calorie counting easier and feels "safer" for the eating disorder. Incorporating new foods allows clients to increase variety and satisfaction while challenging calorie counting. Increasing variety can occur gradually e.g., setting the goal of trying a new snack, sandwich filling or toast topping.
Address your fears surrounding giving up calorie counting – if you have been relying on numbers to tell you when and what to eat, stopping calorie counting likely causes you to fear losing control or gaining weight, as you don’t trust your body to let you know when you’re hungry or full. Addressing these fears and challenging negative thoughts can help you let go of the need to count calories.
Track your hunger and fullness – if you have gotten used to eating based on external cues (e.g., time of day or calorie limits), you may be out of touch with the sensation of hunger and satisfaction. When you develop these cues back (through regular and adequate eating), you will hopefully feel more confident in your ability to listen to and base your food choices on these internal cues. I would encourage you to work through this with professional support.
Experimenting with not tracking – setting the goal of not tracking certain snacks or meals can help you to gradually build confidence in your ability to listen to your body’s needs. Gradually increasing the frequency of untracked snacks or meals can support you to go a day or more without tracking, so that eventually, the idea of never tracking again feels achievable.
In embracing a journey towards healthier eating behaviors, remember that seeking support and practicing self-kindness are key. By understanding the complexities of our relationship with food, we can pave the way for lasting positive changes and a more nourishing connection with both body and mind. For further guidance or to book a consultation session with Lauren at Your Nourished Mind, please don't hesitate to reach out.
Your path to a healthier, happier relationship with food starts here.