Clinical Eating Disorders are diagnosed by identifying whether a client meets very specific criteria. These criteria, although thorough, are somewhat abstract and not intended for clients wishing to self-assess their symptoms. Here, I share some experiences that are common among individuals who may be wondering, “Do I have an eating disorder?” Please note, that these signs are not diagnostic. If you are concerned that you may have an eating disorder, please see your medical doctor or an eating disorder professional for an assessment. Secondly, individuals with eating disorders do not necessarily identify will all the signs I will talk about, so if you match some of the descriptions but not all, it is still worthwhile to follow-up with a professional to receive support and a proper assessment.

As a counselling therapist specialised in disordered eating and eating disorders I’ve worked with many clients at different points in the spectrum of disordered eating. What surprises many clients, is that although they do not meet the criteria for an eating disorder, their symptoms can be severe enough to warrant concern if they fall into the category of “disordered eating”.

I’ve included a diagram explaining the full spectrum of eating and exercise behaviours, ranging from healthy to eating disordered. While eating nutritious foods and exercising regularly are part of a healthy lifestyle, disordered eating and eventually eating disorders develop when these are taken to an unhealthy extreme.

The content shared in this article may be triggering to some, so please take care when reading or choose not to continue.

1. You’ve had to defend your eating or exercise behaviours to others

Behaviours that often come with a lot of pride and sense of accomplishment for someone with disordered eating, can be cause for concern for those around them. Sticking to your meal plan, exercising regularly, “staying strong” when eating at social gatherings and not indulging, etc. may seem like events to be proud of, but when they drift into an unhealthy zone, others around you may speak up out of worry for your well-being. It’s normal to have a completely different perspective than the person expressing their concern and come to the defence of the behaviours. Comments from others can feel like they don’t understand, don’t want to see you happy or are trying to sabotage your success in some way. Unfortunately, in most cases, eating disorders prevent us from seeing the true severity of our behaviours. When someone expresses concern about your eating and exercising, it is important to take this concern genuinely, as there might be something to it.

2. Meal preparation and exercise consume a significant portion of your mind space

With our hectic lifestyles, some planning is often necessary to maintain healthy eating and exercise routines. However, this becomes disordered when you find that your thoughts begin to circle around planning what to eat and when to eat it, the specific caloric or macro content of your meals, measuring or weighing food, or compromising with yourself about permitting certain foods only IF you exercise for a certain amount of time or cut out a portion of another meal. Individuals who experience eating disorders report that thoughts of food, exercise and planning pop into their heads frequently throughout the day, even at times unrelated to meal times.

3. You have prominent fitness and weight-related goals

This one is really difficult to tease out from what many people a plagued with in our body and weight-focused society. Many people set goals for themselves to change their bodies, and although unhealthy, it’s a part of our unhealthy culture. Fitness and weight-related goals become particularly problematic when the goal you’ve set become a moving target or you’re not satisfied once you’ve reached your goal- you get to one weight and then you change it to something lower. Goals that suggest a disordered mindset also focus on aesthetics rather than function – having a flat stomach or reaching a specific number on the scale, rather than feeling stronger and less winded after a workout, or sleeping better at night.

4. You’ve chosen not to take part in a social event because it interferes with your fitness and weight-related goals.

I take contention with the weight-loss industry for promoting the idea that being healthy requires sacrifice because this is actually a sign of disordered eating. Individuals who have an unhealthy relationship with food often find that their disordered eating interferes with their social lives. If you’ve ever declined a dinner, party or another get-together because it would conflict with your meal plan or exercise routine, you may be experiencing a disordered relationship with food. Another sign of this is if you put a significant effort into planning your eating or exercise around your social activities, instead of being able to go with the flow.

5. Unforeseeable changes to your routine create a lot of distress

Life happens and the plans you have for your meal plan and exercise will be challenged. Your friends will change their minds about going for that hike. The menu at the restaurant won’t have an item you feel comfortable eating. How you respond in situations like this says a lot about how disordered your eating is. Someone without an eating disorder would move past this without an issue. But, if you experience distress, anxiety, frustration or panic when these changes occur to you eating and exercise plan, you may have reason for concern. It’s this rigidity and fear of weight gain that is common among individuals with eating disorders.

6. You’ve noticed changes in your capacity to function emotionally and physically

Lack of proper nutrition and the stress of rigidly following a meal and exercise plan challenges our cognitive, emotional and physical abilities. You might notice that your mood fluctuates, your more sensitive than usual and you seem to be on edge. Physically, you might notice that you’re easily fatigued and don’t recover from psychical activity as quickly as you used to. Not eating adequately also impacts your ability to concentrate, make decisions, and remember information.

The signs and symptoms of eating disorders discussed here are not to be considered an exhaustive list of symptoms. Diagnosis of an eating disorder can only be made by a trained professional. However, if you identify with several of the signs listed here, follow up with a health professional.

To learn more about eating disorders and where you can find help, check out the Kelly Mental Health Resource Centre website. You can also book an appointment with one of our counsellors for an assessment.

If you’re ready to begin making changes towards a more healthy attitude towards food and eating, read our introductory blog article mindful eating and try our Mindful Eating Log resource.

~ Meredith of  Parallel Wellness

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