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10 Signs Your 'Healthy' Habits Might Actually Be Disordered Eating

EATING DISORDERS

Grace Annan, LCSW-QS

10/3/20242 min read

Many people strive to maintain healthy eating and exercise habits, but sometimes these "healthy" behaviors can cross a line into disordered eating. Disordered eating refers to a range of irregular eating behaviors that don't meet the full criteria for an eating disorder but still negatively impact physical and emotional well-being. Here are ten signs that your seemingly healthy habits may actually be disordered eating:

  1. Rigid Food Rules

If you've set strict rules around what you can or cannot eat—like cutting out entire food groups (carbs, fats, or sugars) without a medical reason—it may indicate disordered eating. Being too rigid with your diet can create anxiety around food and lead to feelings of guilt when those rules are broken (National Eating Disorders Association) (National Eating Disorders Association).

  1. Obsessing Over "Clean Eating"

Focusing too heavily on eating "pure" or "clean" foods and avoiding anything you deem "unhealthy" can indicate a pattern known as orthorexia. This obsession with food quality can limit your ability to eat a variety of foods and cause distress when faced with less "pure" options (National Eating Disorders Association).

  1. Guilt or Shame After Eating

If eating a meal or snack leaves you feeling guilty, ashamed, or regretful, these emotions could signal an unhealthy relationship with food. Healthy eating should leave you feeling nourished, not remorseful(National Eating Disorders Association) (Verywell Mind).

  1. Skipping Social Events Due to Food

Avoiding social situations that involve food—such as skipping dinners with friends or family to avoid temptation—could be a sign of disordered eating. Eating should be a part of life's social and enjoyable moments, not a cause for isolation (National Eating Disorders Association).

  1. Using Exercise to "Earn" or "Burn Off" Calories

Exercising to compensate for what you ate or to "earn" certain foods is a red flag. Healthy exercise should be about enjoying movement and supporting overall well-being, not about punishing yourself for eating (National Eating Disorders Association) (Verywell Mind).

  1. Secrecy Around Eating or Exercise

If you find yourself hiding your eating habits or sneaking in extra workouts without telling others, this secrecy could indicate disordered eating. A balanced approach to health doesn't require secrecy (National Eating Disorders Association).

  1. Fear of "Unhealthy" Foods

If you're feeling intense anxiety about eating foods that are deemed unhealthy or indulging in an occasional treat can signal disordered eating. All foods can fit into a balanced diet, and eating something indulgent should not cause fear or anxiety (National Eating Disorders Association).

  1. Constantly Tracking Calories or Macros

Using apps or logs to track every calorie, macro, or portion can be helpful in some cases, but if this habit becomes obsessive and creates stress or anxiety, it could be a sign of disordered eating (Verywell Mind).

  1. Feeling Out of Control Around Food

If you find yourself feeling out of control during meals or eating to cope with stress or emotions, this could indicate emotional or binge eating. Recognizing emotional triggers around food is essential in building a healthier relationship with it (National Eating Disorders Association) (Verywell Mind).

  1. Prioritizing Diet Over Health

When pursuing dietary "perfection" comes at the expense of your physical or mental health—such as feeling tired, dizzy, or socially isolated—it's a sign that what may have started as healthy habits has turned into something harmful (National Eating Disorders Association).

If any of these signs resonate with you, it may be worth exploring your relationship with food and exercise further. If you need help finding balance, feel free to reach out for guidance and support. Together, we can work toward developing healthier habits that truly support your well-being.