La superación de los atracones de comida: Cómo recuperar el control

by Christopher G. Fairburn, Antonio Francisco Rodriguez Esteban (Translator)

Este libro ofrece una síntesis de todo lo que el autor sabe acerca de los atracones y proporciona pautas específicas para solucionar el problema.

Esta segunda edición plenamente actualizada incorpora importantes avances en la comprensión y el tratamiento de los trastornos alimentarios. Incluye una cobertura extensa de los asuntos relacionados con la imagen corporal y estrategias mejoradas para lograr –y mantener– una relación transformada con tu alimentación y con tu cuerpo.

Genres: Self Help, Nonfiction, Psychology, Health, Nutrition, Food, Mental Health

311 pages, Kindle Edition

First published January 1, 2013

Reviews

[Aleixie · Rating 4 out of 5]

Getting a little personal here, but the topic of this book is something I'm currently struggling with. So far, many tears were shed as I faced the reality of my problems. I did finish reading this book, but the "How You Can Stop" part is gonna take a couple months and in the worst case, years. I will refer to this text a lot through the coming months as I try to get my life on track, and will update the rating on this book once I've formulated an opinion on whether or not the self help is actually helping. Wish me luck in my journey 🍀🙏🏻.

[Maximilian Gerboc · Rating 4 out of 5]

Sort of personal but I like book tracking so here goes...

I have an unhealthy relationship with food and have for most of my life. I finally sought professional help for it last year and have been seeing a therapist (virtually) for several months now with very good results. She recommended this book to me a little while ago and I got around to reading it today. It is broken into two parts - Part I gives the context of disordered eating, specifically for those who have binge habits. The testimonials were extremely relatable and the history itself was interesting. This section also includes the psychological and physical effects that come along with disordered eating, as well as some conclusions about the cause (although this has, to this day, eluded most researchers).

Part II is an up-to-date enhanced cognitive behavioral therapy plan for those who have disordered eating. It is very similar to the therapy I am participating in right now, and gives more reasoning behind why it should help (and also stating that it's okay if it doesn't - not all therapies work for everyone).

I really like the tone Dr. Fairburn uses throughout the book. It is accessible while still providing all the appropriate research and data, and, most importantly, empowering for the person who is dealing with these issues. It avoids all-or-nothing abstinence/avoidance, and indeed argues that that leads to further binging behavior. What helps me as well is the idea of separating the eating problem from the weight problem. They can both be dealt with, but they are separate issues, and dealing with weight problems will be much easier when you have better control over eating problems. Ultimately, the message is hopeful - disordered eating can be overcome.

It's all very personal, so I won't say I'd recommend this to everyone, but if you suspect you have a binge eating disorder and want to clarity on what that means and help determining if you need help and if so, what that help looks like, this is a good starting point.

[Morgan · Rating 2 out of 5]

I found Fairburn's view of eating disorders very over-simplified and unimaginative. Was hoping for creative approaches to incorporate with clients, but found none that haven't been part of the standard CBT protocols for years. I wonder if this book were updated now, how different the perspective might be based on all the research that has come out on eating disorders since 1995.

[Becks Michelle · Rating 5 out of 5]

A comprehensive binge eating disorder program, which you can complete as self-help if you wish.

It takes a fair amount of time to complete the program - several months at least. However it is scientifically proven to work if done correctly, and is even more successful if done with a trained professional’s help.

I have chosen to start it alone due to being on lockdown. I’m in my third week and am seeing some significant changes in my attitude to food. I still have many more parts of the program to complete:

Alternatives to BED
Problem solving
Body image module
Finishing well

This will take me the next few months but I’m excited to see what’s next and to normalise my relationship with food and my body. I am happy to update this review in a few months time.

[sleeps9hours · Rating 3 out of 5]

I’m looking into practicing, especially in ED, and want to refresh myself on what’s currently out there that clients may use for self-help or guided self-help. Fairburn’s program is research-based.

p. 94 Those who develop bulimia nervosa or anorexia nervosa are unusually compliant and conscientious as children. They are often somewhat shy and solitary, and they may have had difficulty mixing with other children. In addition, they tend to be competitive and achievement oriented. They set themselves high standards and work hard to meet them. These traits seem to be the precursors of the low self-esteem and perfectionism seem in many people with anorexia nervosa or bulimia nervosa.

(Michael Strober, UCLA)…a detailed investigation of these patients’ inner worlds reveals “the omnipresent fear of seeming weak, inadequate and average; the inability to take pleasure in leisure; a reluctance to confront risks and novelty, to engage in uninhibited spontaneous action, or to assert feelings; and the experiencing of impulses and desires as wasteful distractions to achieving higher moral objectives.” Michael Strober argues that personality characteristics of this type result in these people being “hopelessly ill prepared” for the developmental demands of adolescence.

p. 96 Overevaluation of shape and weight leads to strict dieting, leads to binge eating, leads to vomiting or laxative misuse, which leads back to binge eating. Adverse events, thoughts, and moods also lead to binge eating, and binge eating leads to overevaluation of shape and weight.

p. 110 Stig Poulsen and Susanne Lunn from Copenhagen compared 20 sessions of CBT-E (given over 20 weeks) with 100 sessions of psychoanalytic psychotherapy (given over 2 years). CBT-E was clearly superior, both after 20 weeks and after 2 years.

p. 111 The core characteristics of the CBT approach

Fairburn, C.G. (2008). Cognitive behavior therapy and eating disorders. NY: Guilford Press

Format—typically about 20 one:one tx sessions over 20 weeks with 2x/wk at first

Structure and Content
Stage One
--creating a “formulation”—a diagram representing the main processes that appear to be maintaining the eating problem. This greatly facilitates change.
--recording in detail all eating and drinking at the time that it occurs, together with relevant thoughts and feelings.
--introducing a pattern of regular eating. This displaces most binges.
--developing the ability to resist urges to binge.
--receiving personalized education about food, eating, shape, and weight.
Stage Two
--Addressing concerns about shape and weight as well as shape checking, shape avoidance, and feeling fat.
--introducing avoided foods into the diet and gradually eliminating other forms of dieting.
--developing skills for dealing with day-to-day difficulties that might otherwise trigger binges.
Stage Three
--developing means of minimizing the risk of relapse.

p. 114 Guided self-help
The website www.credo-oxford.com provides up-to-date information on the treatment.

Printable graph paper: www.printablepaper.net/category/graph

Academy for eating disorders, a professional organization devoted to eating disorder research, education, treatment, and prevention: www.aedweb.org

Calculate BMI: www.cdc.gov/healthyweight/assessing/bmi

Thresholds: Underweight Below 18.5
Healthy weight 18.5-24.9
Overweight 25.0-29.9
Obese 30.0 and above

If BMI is 25.0 or above you are at increased risk of a wide range of health problems, the main ones being the following:
Diabetes
Heart disease and high blood pressure
Stroke
Certain cancers
Osteoarthritis
Pregnancy complications

p. 220 If you are overweight, look at NIH websites. “Weight-Control Information Network” at http://win/niddk.nih.gov that provides up-to-date information on weight control together with a large number of useful publications including an excellent one called Choosing a Sage and Successful Weight-Loss Program.

[Ryann Nicole · Rating 3 out of 5]

Oooof as a therapist that specializes in binge eating - here are my thoughts:

I think it’s SUPER helpful the author laid out the characteristics of binge eating in the beginning. However, this material is DENSE. I can see someone looking for help to get so overwhelmed by the way this is laid out that they instantly put the book down.

As for the strategy to heal in part 2.. I agree with the structure, I agree with monitoring, but what I don’t agree with is the weekly weighing 🫣 WHAT?! ‘You may need to buy a scale. A normal domestic bathroom scale is perfectly adequate’ (pg 140). I’m sorry, absolutely not. If you’re reading this and struggling with binge eating, please don’t buy a scale. 🤦🏼‍♀️

My second issue.. I appreciate the alternative activities to binge eating suggested however I wish the author explained why these aren’t going to work long term. I wish the author talked about binge eating being a symptom and if you don’t work on healing these strategies are only going to get you so far.

Overall, I think this binge eating book is better than most. But I do feel like there are some very important updates this book needs!

[Jennifer · Rating 3 out of 5]

3.5

I read this book as part of my eating disorders class, and found it to be really interesting! I think a lot of the CBT tips are applicable to other disorders/habits which was interesting to see. A lot of the first 1/2 of the book I knew from past courses I'd taken, but think it would be great for people less familiar with the topic.

I definitely see the value of this book for people with binge eating problems, and feel like I learned quite a bit about CBT from this!

[Olga · Rating 4 out of 5]

Boring but useful. As most books of that kind their aim is not to entertain but to help self-improve which supposes persuading and forcing yourself into doing something you do not really want to do. I did have some discoveries about myself with the help of the book. One of the discoveries is that I need more than a good book to support my motivation to self-improvement.

[Judi · Rating 5 out of 5]

Helped me a lot to understand my behaviour and therefore myself. I love how the book keeps you going and motivated. One def has to reread it again and again to maintain but that's how it is if you have BED. It gives a lot od practical tips and examples so that it is easy to follow. Thanks for this book 💚

[Bree · Rating 1 out of 5]

For me, it was not helpful. I am in therapy for my eating disorder and thought this could be a good resource. It just didn't mesh with my therapist's way of helping me understand what I am doing to myself. That doesn't mean it can't be a great resource for someone else.

[Krista Belševica · Rating 5 out of 5]

Labākā grāmata par ēšanas traucējumiem (nedalot tos diagnozēs) kādu esmu lasījusi. Nesamudrīta, zinātnē balstīta, praktiska. Zinātne kopš grāmatas uzrakstīšanas laika nemaz nav tik daudz uz priekšu paskrējusi, tādēļ varu ieteikt izlasīt ikvienam, kuram ir aktuāla šī tēma.

[Meral · Rating 3 out of 5]

Aşırı Yemeyi Yenmek (Kanıtlanmış Kendini Durdurma Rehberi) /Dr. Christopher G. Fairburn

Psikonet Yayınları, ağırlıklı olarak Bilişsel Davranışçı Terapi esaslarına göre, kendine yardım kitapları yayınlıyor. Yayınevi tarafından Türkçe'ye çevrilerek basılan David Burns'ün "İyi Hissetmek" kitabı, birçok ruh sağlığı uzmanı tarafından depresyon tedavisi gören hastalara öneriliyor. İyi Hissetmek kitabı ve ve düşük benlik saygısı nedeniyle psikolojik yardım alanlara önerilen Hayatı Yeniden Keşfedin kitapları yayınevinin en çok bilinen iki çevirisi. Okuduğum tüm kitaplarının ortak özelliği içlerinde durumun tanımı ve nedenleri dışında iyi yapılandırılmış egzersiz/ödev planlarının bulunması. Okuyucuya hangi dertten muzdarip ise o durumun iyileştirilmesine yönelik olarak yapacağı eylemlerin zamanı, tekrar sayısını içeren planlar sunuluyor. Bu eylemler, kitapları yazan çoğunlukla psikiyatrist ya da psikologlarca daha önce bu rahatsızlığı olan danışanlara tedavi olarak sunulmuş ve danışanların anlamlı bir bölümü de onları uygulayarak olumlu sonuçlar almış oluyor. Ayrıca bu tedavi planlarının uygulandığı sırada Yolunda gitmeyen bir şeyler olduğunda nasıl düzeltileceği konusunda pratik öneriler, ipuçları var. Öyle ki; kitabı okuyanlar kitaba göre kendilerini iyileştirmeye yönelik olarak harekete geçmeden önce başlarına ne geleceğini, nasıl ilerleyeceklerini biliyorlar. Yolları iyice aydınlatılmış oluyor.

Aşırı Yemeyi Yenmek kitabı ise, çok bilinen yeme bozuklukları olan anoreksiya ve bulimiya'dan  farklı olan ve daha çok, kişinin sık sık tıkınırcasına yeme atakları geçirdiği aşırı yeme rahatsızlığını (binge eating)  tarif edip, diğer ikisinden farklarını anlatıyor, daha sonra rahatsızlığın düzeltilmesine yönelik bilişsel-davranışçı önerilerden oluşan bir plan sunuyor. (Bilişsel ve Davranışçı Terapi (BDT); kişinin psikolojik sorunlarını sürdüren uyumsuz düşünce ve davranışlarını değiştirerek iyileşme sağlamayı hedefleyen bir psikoterapi yaklaşımıdır.) Zaman içerisinde ilerleyen 8 adımdan oluşan bu planın içerisinde, günlük tutmak (bir tür yemek günlüğü, yenen yemek, miktarı, o sırada nerede olunduğu, ne düşünüldüğü vb. Aslında yemek yemeye yönelik bir tür farkındalık günlüğü bu) değerlendirme yapmak, rahatlama egzersizleri gibi ödevler bulunuyor.

Kitap, yeme bozuklukları konusunda uluslararası kabul görmüş çalışma ve tedavileriyle tanınan İngiliz Psikiyatrist Christopher G. Fairburn'ün on yıllarca sürmüş olan klinik çalışmalarının sonuçlarıyla geliştirilmiş bir model sunduğu için bu alanda benzersiz ve en fonksiyonel kitaplardan biri olarak değerlendiriliyor.
Okunması kolay, planlar gayet açık, gerçekleştirilebilir önerilerden oluşuyor.

[Cititoare Calatoare · Rating 4 out of 5]

Aceasta cate " a fost distinsa cu un Sigiliu de Merit din partea Asociatiei pentru terapii cognitiv-comportamentale din S.U.A. iar medicii din Serviciul National de Sanatate din Regatul Unit pot prescrie cartea ca pe o forma de medication." Cu siguranta este un indrumar ideal pentru mancaciosii compulsivi ce au o problema de alimentatie (bulimici, anorexici, etc.), si care coplesiti de sentimentul de vinovatie recurg la laxative sau varsaturi. Nu este un program de slabit ci de control asupra alimentatiei.
Punand atat accent doar pe aceste categorii, m-a dezamagit un picut cartea. Speram sa dea ceva ponturi si pentru mancaciosii pofticiosi ca mine 🙈. "Majoritatea persoanelor care se confrunta cu mancatul impulsiv nu au o "tulburare de alimentatie"."
Cu toate acestea am descoperit informatii tare interesante si de retinut. Apropo, aviz celor ce se infometeaza din dorinta de a slabi: "s-a descoperit ca in cazul tulburarii anorexia nervoasa materia cenusie si cea alba a creierului sunt reduse semnificativ in dimensiuni. Dieta nu cruta creierul - acesta este, de asemenea, afectat." 🫣
Este o lectura interesanta, dar nu va asteptati sa gasiti formula de aur si sa descoperiti cum sa nu mai rontaiti.

[Alex · Rating 5 out of 5]

This book is straight forward and excellent and I'm actually re-reading because my eating has gotten all off again - ugh. I admit I didn't finish the program last time and my intention is to go through it fully this time - I'll keep you posted. It demystifies the 'myths' about binging. There's another book "Overcoming Bulimia" which is more bulimia-centric; this is for *anyone* who binges and I would say would be great for anyone with Binge Eating Disorder (or problems that remind you of that). The first half of the book is basically explanation, etc. The second half is a self-help Cognitive/Behavioral Therapeutic-like approach to getting over it. His writing style is straight-forward and clear.

[Julia · Rating 2 out of 5]

Borrowed this from my clinical supervisor. For both clinicians and people struggling with binge eating, the most relevant thing to note is that this book was published in 1995. While some things are still usable (e.g., his general plan for understanding and working on your own binge eating), other things are just wrong (e.g., we know now exactly how harmful yo-yo dieting and associated yo-yo weight loss/gain is--very). I'd strongly recommend Intuitive Eating instead.

[Rosalie · Rating 4 out of 5]

I have read this book in the context of a therapy with my psychiatrist, which is why it took so long to read.
It has been helping a lot and I found myself in many things that the author said. I also need to say it brought me comfort by confirming things I was suspecting for years. I recommend this method to overcome binge eating.

[Bibibii · Rating 5 out of 5]

Nehéz értékelni úgy egy önsegítő könyvet, szakemberként, hogy még nem volt se pro-, se kontra élményem vele egy kezelés során.

Mindenképpen tettszett az alap, az általános rész és a konkrét program is. Ami miatt kicsit rizikósnak tartom, hogy elengedhetetlen egy sikerhez az a rengeteg részletes és rendszeres dokumentáció, amit elun(hat) a használó, esetleg felületesebben tölti ki a feladatokat, táblázatokat és rögtön csökken, nagy valószínüséggel, a program sikeressége.

Fogom tudni használni evészavarok kezelésében, egy terv összeállításában, segített jobban megérteni a pszichés hátteret. Szóval számomra hasznos volt, outsiderként, vagy fogalmazzunk úgy, hogy a másik oldalról is.

[estelle idek · Rating 3 out of 5]

This review is for the book and not the program as I haven’t finished it yet.

I found the book to be somewhat outdated, focusing on the old criteria for eating disorders instead of the current DSM-V ones. I also didn’t like how the author kept writing “his or hers” instead of just using “they” which is much more inclusive.

It was quite informative but I already knew most of the things mentioned in part 1 and thus was a bit disappointed by it.

I am giving the program a go and am on step 3. I do like that they included information on what to do if the program didn’t help, with an emphasis on the program failing us rather than us failing it.

[Katie · Rating 4 out of 5]

In the process of reading this as a supplement for the work I do with my clients. However, I think MASSIVE heed needs to be taken regarding the advice around assessing BMI as well as monitoring and actively weighing yourself. I get the idea of coming face to face with the changes your body will undergo as it heals, but I find encouraging weight monitoring to be inherently fatphobic as well as dangerous for many clients working towards recovery. Other than that, I really am finding this to be a great jumping off point.

[Dianna · Rating 4 out of 5]

This book brings studies and true information about eating disorders that are know to women between 20-30yo.

It has a proven method on how to help you to stop binge eating but it’s not very clear, it doesn’t say what you should eat which is amazing because every other health book does but it has a plan in store for you.

I’ll use it in the following weeks, if it works or it’s good, I’ll come back here to share it with you guys.

On the blog.

[Jenna · Rating 3 out of 5]

A good guide for those without underlying health conditions.

[Liam · Rating 2 out of 5]

There is something about the CBT approach to eating disorders that just doesn't sit right with me. The CBT view of eating disorders, in my opinion, lacks that 'human' feel and comes across as very clinical. The idea that these complex disorders can be resolved through simple self monitoring and regular eating is oversimplified, and pays no attention as to the positive role the eating disorder may play in the person's life, and what they stand to lose by giving it up. I do not find it surprising that CBT and IPT were outperformed by a control 'supportive therapy', demonstrating that when you forget the textbooks and truly listen to the person sitting across from you, you may actually reach them.

[Feyza · Rating 3 out of 5]

Kitap inanılmaz şaşırtıcı bilgiler içermese dahi yeme bozukluklarına olan bakışınızı bir nebze daha genişletebilen bir kitaptı. Sunduğu çözüm yolları her ne kadar tahmin edilebilir ve basit olsa da aşırı yeme ile mücadele eden insanlara katkı sunabilecek bir kitap. Aslında kitabın basit çözümler sunması bir açıdan da avantaja dönüşebiliyor. Aşırı yeme ile bir savaş içinde olan danışana basit ve takip edilmesi kolay çözüm yolları sunuyor bu sayede hem sosyakültürel açıdan neredeyse her kitleye hitap ediyor hem de kişinin sosyal hayatı ne kadar meşgul olursa olsun çözüm için zaman bulabilmesine olanak tanıyor. Yeme bozuklukları hassas davranılması gereken sorunlar bazen bir diyetisyen olarak yeme bozukluklarına sahip danışanlarıma hizmet verirken buzun üstünde yürüyor gibi hissediyorum. Danışanlarıma yaklaşım yollarımla ilgili yeni bakış açıları edindim . Tavsiye edebileceğim bir kitap. Tek sıkıntı kitabın sağlıklı kilo takibi için bki derecelerini baz alması. Sağlıklı kilo sadece bulunduğunuz bki i değil yağ kas oranınız fiziksel ve zihinsel olarak nasıl hissettiğiniz gibi kavramları da kapsar. Kitabın bu bakış açısını da eski bir kitap olmasına ve o yıllarda bu şekilde değerlendirmenin yaygın oluşuna veriyorum.

[Becky · Rating 4 out of 5]

Great supplementary behavioural interventions to assist clients with binge eating issues. Appreciated the structured approach to introducing/addressing regular eating, dieting and over concern with weight/shape. Some outdated tools like BMI but overall a good resource to recommend to clients in conjunction with other therapy.

[Stephanie Little · Rating 3 out of 5]

This book did not help me. Whilst it was filled with interesting information, I wish it had more guidance. Good read if you want to learn more but I was disappointed.

[Lucia Cayuela · Rating 5 out of 5]

Muy útil como herramienta de trabajo.

[Amber · Rating 5 out of 5]

This was a fantastic book. I think most of us know our calorie-counting, protein-swilling, fad diet culture fosters a wide range of problems ranging from yo-yo dieting to full-blown eating disorders. Although the book focuses on binge eating I think it would be extremely helpful to anyone who feels like they overeat and it may be affecting their mental health. The book outlines a step-by-step self-help program to address eating-related issues. My therapist recommended the book and is helping me work through the program.

[Débora]

li como parte de supervisão de casos com TCA e me surpreendeu. meu supervisor é psicanalista e ele ter proposto lermos um livro de passos auto-aplicáveis bem tcczão me despertou curiosidade e falei: bora ler! valeu a pena, foge das amarras diagnósticas por tar comunicando com leigos, trazendo trechos subjetivos da vivência de transtornos alimentares e os passos são adaptáveis pra vivência clínica com alguns (talvez vários mas ainda sim vale a leitura!) ajustes. ando estudando este tema bastante ultimamente por tar nesta rodada de transtorno alimentar na residência e eu realmente achei que este livro em específico traz questōes importantes sobre comportamento alimentar, que no final das contas é o que realmente importa nestes casos e aonde nós psis podemos ajudar, entendendo que a questão (independentemente da origem dela, podendo aí sim entrarmos pra psicodinâmica) reside aí.

[Gillian · Rating 5 out of 5]

Well worth a try if you have problems with binge eating. I've been following the programme for 4 weeks now and it's really helped me get back on track after I lapsed back into bulimia and binge eating during covid after a previous recovery. As others have said, there are a lot of other more up to date resources out there but I think the programme is solid. I would recommend reading more around the body positivity movement if you struggle with body and shape checking. That was a huge shift for me,when I started surrounding myself with images of other body types and seeing their beauty - which led to more acceptance of my own body. Good luck to anyone out there struggling and I hope you are taking care of yourself 🙏

[Pam Strachan · Rating 2 out of 5]

For the last 63 of my 70 years, I have been a binge eater.
I have tried unsuccessfully end my binge eating using this book. It didn't work. It's not that the ideas are bad, but I need far more support.
For the last 8 months I have been a member of Overeaters Anonynous and have made far greater progress. It is not, as this book asserts a religious organisation, but it is spiritual and gets to and deals with the reasons that you overeat. I can eat anything, but I am working on changing my behaviours to stop my binging.