14.4 Reflecting On Common Eating Patterns

An eating pattern describes our eating habits, including when, why, how much, and what we eat, and involves our relationship with food. Asking ourselves the following questions can help us become more aware of our own eating patterns (Johnson, 2015):

• Why do I eat?
• When do I feel like eating?
• What do I eat?
• How do I eat?
• How much do I eat?
• Where or how do I invest my energy?

In addition, the answers to these questions help guide how eating patterns are commonly categorized into the following patterns: overeating, restrictive eating, and instinctive eating (Johnson, 2015).

Overeating Pattern

When people are in an overeating pattern, they generally eat based on emotional or external cues—such as being stressed, bored, or fatigued, or because the food is available or others are eating, for example—regardless of whether or not they’re actually physically hungry. They’re apt to choose tempting or comfort foods and may eat fast, on-the-go, mindlessly, or perhaps even secretly. They tend to eat until the food is gone or to a point of physical discomfort, as opposed to stopping when comfortably full and satisfied; they may not be able to recognize their body’s hunger and satiety cues and may never really feel satisfied. They end up consuming more than their body uses and this excess fuel gets stored in the body.

Restrictive Eating Pattern

When people are in a restrictive eating pattern, they generally eat according to rules they’ve adopted about when, what, and how much to eat. For example, they may follow a specific diet and eat according to whatever rules the diet indicates. They may eat on a very specific schedule and focus more on what time it is or how long since they’ve last eaten than on their body’s actual hunger cues. They’re likely to eat only what they consider to be good foods that are allowed by the diet—avoiding those that are considered to be bad. They may count, weigh, or measure all of their food, eating only the amount that’s prescribed by whatever diet or set of rules they’ve chosen to follow. This amount of food may be how much the body needs, but it may also be not enough or, at times, perhaps even more than what’s needed.

People in a restrictive eating pattern are generally less connected to their body’s cues or choose to ignore them because they’re eating according to rules, as opposed to listening to what their body is telling them. If they eat what they consider to be too much or a food that they consider unallowable, they’re likely to feel guilty. They tend to focus a lot of time and energy on managing their diet and may be very preoccupied with food. They’re also likely to engage in exercise, but not necessarily for enjoyment or self-care. The negative feelings and rigidity associated with their restrictive eating extend to the way they view physical activity—as a chore, a way to earn the right to eat more, or punishment for eating unallowable types of food or too much food. Their exercise is generally very regimented and focused on burning calories.

Restricting food intake too much or eliminating entire food groups can cause deficiencies in vital nutrients, lead to lethargy, and be hard to maintain over time. It’s actually quite common for people to alternate between patterns of restrictive eating and overeating—sometimes over a period of time, but sometimes within the same day or even within the same meal. This can contribute to disordered eating, weight cycling—the repeated loss and regain of body weight—and a decreased sense of wellbeing and quality of life.

Instinctive Eating Pattern

An instinctive eating pattern reflects a positive relationship with food and is something worth striving for. People who are in what’s considered an instinctive eating patterngenerally:

• eat for fuel when the body is hungry;
• eat whatever they choose—taking into consideration what they want and what their body needs;
• eat intentionally and mindfully;
• eat just enough to satisfy hunger;
• simply notice, let go and move on if they do occasionally overeat; and
• use the energy from the food they’ve consumed to adequately fuel their daily activities and lifestyle.

While these are three common eating patterns with distinct characteristics, people don’t necessarily fit into just one eating pattern, all of the time. For example, it’s common for people to cycle between a restrictive eating pattern and an overeating eating pattern, and even those who eat instinctively most of the time may overeat or restrict some of the time. Many factors can influence why, when, and how much we eat.