Is My Eating Disordered? 6 Signs of Disordered Eating
“Disordered eating” is something we’re hearing more and more about — but what does it actually mean? And how do you know if it applies to you?
That question can be hard to answer, especially because so many disordered behaviours are seen as “normal” or even “healthy.”
Think about it:
Your friend skips breakfast to “save calories”
A colleague cuts out carbs before her holiday
Someone you know talks about “earning” their food with workouts
These things are so common that they barely raise an eyebrow. But just because it’s normalised, doesn’t mean it’s healthy. And it definitely doesn’t mean it’s free from harm.
So, let’s talk about it. If you’ve ever wondered whether your eating is disordered, here are 6 signs that might point to something deeper going on.
So what actually is disordered eating?
Disordered eating refers to eating patterns or behaviours that are irregular, rigid, or harmful — but don’t (yet) meet the clinical criteria for an eating disorder diagnosis.
That’s the key difference:
An eating disorder is a diagnosable condition with specific medical/psychological criteria
Disordered eating sits on a spectrum — a grey area between “normal eating” and a full-blown eating disorder
And this spectrum matters. Because for some of us (me included), disordered eating started small… and spiralled into something more serious over time.
💚 Not sure whether you fall on the spectrum? Take my free quiz: Are You an Emotional Eater? A quick way to start understanding your eating patterns
6 Signs of Disordered Eating
#1 - Food restriction
You might:
skip meals regularly (like always skipping breakfast)
avoid eating after a certain time
cut out entire food groups (like carbs, dairy, or sugar)
constantly try new diets, cleanses, or “resets”
It doesn’t have to look extreme — sometimes restriction is subtle. But if you’re eating less than you want or need, in the name of control, it’s worth looking at.
#2 - Feeling out of control
This might show up as:
“losing control” around certain foods
eating past fullness and feeling like you can’t stop
You might eat the whole pack of biscuits, go back for seconds and thirds, or feel like food has power over you. That out-of-control feeling is often a sign that your body or brain is crying out for nourishment — or there’s some emotional dysregulation going on.
#3 – Compensation
You may find yourself:
skipping meals the next day after a binge
fasting, detoxing, or restricting after eating something “bad”
using laxatives or purging
This kind of thinking reinforces the idea that food needs to be earned or punished — which can trap you in a harmful cycle.
#4 – Rituals and routines around food
Maybe you:
only eat at certain times
stick to the same meals every day
weigh your food or track every bite
never allow yourself to eat without planning ahead
These routines might feel comforting, but they can also become obsessive - especially if breaking them causes anxiety.
#5 – Pre-occupation
You might notice:
constantly thinking about what, when, or how much to eat
obsessively reading food labels
feeling anxious when you’re not in control of your food environment
only cooking “healthified” versions of food
When food takes up this much mental space, it often affects your overall quality of life.
#6 – feeling guilty
This one’s so common - and so painful.
You might feel:
guilt after a “big” meal
anxiety before going out to eat
disgust with your body after eating
a strong urge to cancel social plans that involve food
If food regularly makes you feel bad, or you start avoiding things you enjoy because of it - that’s not just about “being healthy.” That’s a sign your relationship with food might need some healing.
💚 Starting to recognise signs of disordered eating in yourself? Watch my free masterclass: From Binges to Balance – The 3-Step Plan to End Binges & Eating Chaos. You’ll learn why restriction fuels bingeing, how to rebuild trust with food, and what actually works to feel calm and in control again.
What does this mean for you?
Here’s the thing: disordered eating exists on a continuum.
At one end is “normal” eating - flexible, satisfying and peaceful. At the other is a full-blown eating disorder. Disordered eating sits somewhere in the middle. Some people experience just one or two of these behaviours. Others (like me) start with a couple, and find that it snowballs.
Personally, it started with little things. Skipping meals. Cutting out carbs. Labeling food as “clean” or “bad.” But over time, those habits took over. Eventually, I needed real support to get out of the cycle - and if this post is hitting home, you might too.
If you’re constantly thinking about food or your body, stuck in a loop of guilt, shame, or restriction, feeling out of control with eating… then that’s not something to ignore.
You don’t have to wait for things to “get worse” before reaching out.
💚 Want to talk about what support could look like? You use this link to book a quick call to see how I could help you.
Or feel free to message me using the contact form below — I’ll send you a couple of tips you can start using straight away.