How Perfectionism feeds your Binge Eating

Are you ever worried about what people think of you? Do you believe that you must be perfect to be liked or accepted? Does the idea of failure make your stomach turn? If so, you might be suffering from perfectionism. We all know that perfectionism is not a good thing. It can lead to high levels of stress and even depression. But what if you should have realized that your perfectionism was feeding your binge eating? In this blog, we’ll go over perfectionism and how it might affect your eating habits and provide suggestions on overcoming it to live a healthier, happier life free from perfectionism and binge eating.

What Is Perfectionism?

Perfectionism is the belief of being rejected or disliked if we are not perfect. It is the fear of making mistakes or being seen as less than ideal. Perfectionism can lead to high levels of stress, anxiety, and depression. It can also cause us to procrastinate or not even try at all because we are afraid of not being perfect.

How Does Perfectionism Affect Binge Eating?

Binge eating is often a way to cope with the stress and anxiety that perfectionism causes. We may turn to food for comfort when we feel stressed, anxious, or down, leading to binge eating—followed by feelings of shame and guilt. Guilt and shame can lead to more Binge eating to cope with these negative emotions leading to a vicious cycle that is hard to break.

Overcoming Perfectionism

If you think perfectionism might be feeding your binge eating, there are some things you can do to change this. Follow these tips to help you overcome perfectionism and binge eating:

1) Understand That No One is Perfect:

One of the biggest obstacles to conquer when it comes to binge eating and perfectionism is perfectionism itself. Perfectionism can be all-consuming, convincing us that we will never be good enough unless we are perfect. This isn’t the truth! Everyone makes mistakes, as No one is perfect. Understanding this can help you to accept yourself as you are and move on from bingeing.

2) Set Realistic Goals: 

Another way to overcome binge eating and perfectionism is to set realistic goals. If your goal is to be perfect, you will always be disappointed because it’s impossible to achieve. However, if you set realistic goals, such as striving to eat healthy most of the time or working out three times a week, you’ll be more likely to stick with it and feel good about yourself when you reach your goals.

3) Be Kind To Yourself: 

One of the best ways to overcome binge eating and perfectionism is to be kind to yourself. Being kind means forgiving yourself when you make mistakes, letting go of negative self-talk, and treating yourself with compassion and understanding. When you are kind to yourself, you will find it easier to let go of bingeing and perfectionism and live a happier, healthier life.

4) Seek Professional Help: 

If you are struggling to overcome binge eating and perfectionism on your own, seeking professional help can be a great option. A therapist like myself can help you understand and work through the emotions driving your perfectionism and binge eating. If you think this might be right for you, please reach out for help.

5) Practice Self-compassion:

Last but not least, practicing self-compassion can be a key to overcoming perfectionism and binge eating. Self-compassion means being kind and understanding towards yourself, even when you make mistakes. It means recognizing that you are human and deserve compassion and forgiveness like everyone else.

Am I a Perfectionist – How do I know?

If you are wondering whether you are a perfectionist, there are some key signs. Do you have trouble completing tasks because you are never satisfied with the results? Do you beat yourself up over small mistakes? Are you reluctant to try new things because you are afraid of making mistakes? You are likely a perfectionist if you can answer yes to any of these questions. While perfectionism can be a challenging trait to deal with, there are some positives to take away. For example, perfectionists often have a strong work ethic and attention to detail. If you can learn to manage your perfectionism, it can be an asset rather than a liability.

How Can I Break the Cycle of Binge Eating and Perfectionism?

Binge eating and perfectionism often go hand-in-hand. Usually, People who are perfectionists have very high standards for themselves, which can lead to feelings of inadequacy and low self-esteem. Perfectionism can trigger binge eating episodes as people try to soothe themselves with food. However, this creates a vicious cycle, as people feel even worse after binging.

If you struggle with binge eating and perfectionism, here are three things you can implement now to help break the cycle:

  1. It is essential to be gentle with yourself. Set realistic goals and standards, and celebrate your accomplishments, no matter how small.
  2. Practice mindful eating. Pay attention to your body and hunger cues, and eat only when truly hungry.
  3. Seek professional help if you struggle to cope with perfectionism or control binge eating.

With some effort and guidance, you can break the cycle of binge eating and perfectionism and develop a healthier relationship with food.


If you’re a perfectionist, chances are you’ve struggled with Binge eating at some point in your life. By understanding the connection between these two disorders, you can start taking steps to overcome them. I’ve co-written a book called “Eating Secrets – the ultimate guide to take control and overcome bingeing and self-sabotage,” which is available for purchase as a PDF or paperback. In it, I share more about my experience and how I overcame emotional and Binge Eating.

Click here to buy copy of my book now.