Is It Dieting or Disordered Eating? How to Recognize the Difference
If food is taking up more space in your mind than it should, you’re not alone. Here’s what you need to know about disordered eating, why it’s so common, and how to cultivate a healthier relationship with food - without guilt or obsession.
What Is Disordered Eating?
Many people believe that only diagnosed eating disorders (like anorexia or bulimia, although there are more than just these) signal an unhealthy relationship with food. But, as discussed in Episode 418 of Fit Friends Happy Hour, you don’t have to be starving yourself or fit any stereotype to be struggling. Disordered eating exists on a spectrum and can begin with thoughts and behaviors that seem “normal” in today’s culture.
Disordered eating is marked by an unhealthy or rigid relationship with food, exercise, or body image. Some examples include:
Frequent food guilt - thinking, “I was really good today,” or, “I have to burn this off later.”
Anxiety around breaking routine - stress if your food or workout plans are disrupted.
Obsessive tracking and planning - when tracking calories or macros feels stressful or compulsive (unless medically necessary).
Avoiding social events - skipping gatherings to control food or because of body image worries.
Food dictating your life - when food choices decide what you do, how you feel, and who you spend time with.
As host Katie Hake explains, you do not have to look a certain way, or be at a particular weight, to be struggling. If any of these sound familiar, you might be caught up in disordered eating.
Why Is Disordered Eating So Common?
It’s easy to think, “But everyone worries about this!” And there’s a reason for that. Diet culture - and its shinier cousin, wellness culture - glorifies control, restriction, and “discipline.” The guidelines may have shifted from calories to clean eating, macro tracking, or “biohacking,” but the fallout is the same: an obsession with food and body that’s often praised rather than questioned.
This environment makes disordered eating not just widespread, but invisible…even celebrated. Add in factors like perfectionism or black-and-white thinking, and it’s a perfect storm. Many people slip into unhealthy patterns in pursuit of health, performance, or simply fitting in.
Further reading: The Prevalence and Correlates of Disordered Eating in College Students
How Diet Culture Harms Health
How Does It Affect Your Health?
Disordered eating impacts both body and mind. Physically, it can result in fatigue, hormonal changes, digestive issues, poor recovery, and irregular cycles. Mentally and emotionally, anxiety, brain fog, guilt, and a growing “loss of joy” in eating are common. As Katie puts it, eating can become so mechanical that food is stripped of pleasure and connection - ironically, the harder you try to be “healthy,” the more stressed and disconnected you feel.
Even if you don’t meet the criteria for a clinical eating disorder, struggling with food is enough to warrant support.
Healing: What Does Recovery Look Like?
You don’t have to hit rock bottom to deserve help. Recovery starts with moving from rules to rhythms…trusting your body, listening to hunger and fullness cues, and letting go of “good” versus “bad” food labels. It’s about regaining enjoyment and neutrality with food, and learning to see eating as nourishment, not control.
One small step: download Katie’s free meal planning template to introduce structure, not obsession.
Working with a non-diet dietitian or a therapist can provide invaluable support. Many people see positive changes after just a few sessions. Remember, insurance often covers nutrition counseling, and you don’t need to wait until things feel dire.
Final Thoughts: You Deserve Food Peace
Disordered eating hides in plain sight because “healthy” behaviors are so often celebrated. But if food feels stressful, confusing, or isolating, that’s enough to reach out for help. You deserve peace with food, not more rules.
Share this post or episode with someone who might need it. And remember: all foods, all bodies, and all journeys are welcome.
References:
For support, consult a Registered Dietitian or reach out to Katie’s team at hello@katiehake.com. You never have to go it alone.
About the Author
Katie Hake, RDN, CPT is a Registered Dietitian Nutritionist, Certified Personal Trainer, and the founder of Katie Hake Health & Fitness, LLC based in Carmel, Indiana. She and her team of non-diet dietitians specialize in helping folks break free from dieting, rebuild trust with their bodies, and create sustainable habits that support energy, confidence, and health. Through both in-person and virtual counseling, Katie and her team proudly serve clients across Indiana and beyond, empowering them to use their insurance benefits to access compassionate, evidence-based nutrition care and fitness coaching.