How to Cope With Weight Changes when Recovering from an Eating Disorder
Celebrate recovery wins.Got through a solid week without making a harmful comment about your body?, Figure out your triggers., Develop coping strategies for dealing with negative emotions.An important element to sustain recovery is healthy coping...
Step-by-Step Guide
-
Step 1: Celebrate recovery wins.Got through a solid week without making a harmful comment about your body?
Great! Managed to overcome the urge to purge or binge? Excellent! Taking note of such seemingly “small” victories is important for your long-term success.
After a victory, give yourself the proverbial pat on the back.
Treat yourself to a movie or an hour of reading.
Or, simply dance around your room like a crazy person.
Just don’t celebrate with foods or triggering behaviors. -
Step 2: Figure out your triggers.
Most people with disordered eating have a specific trigger that sets them down a destructive path.
Put a finger on yours and develop an alternative plan for dealing with these triggers.For example, maybe summertime rouses your unhealthy eating behaviors.
You worry about how you will look in a bathing suit or in cut-off shorts.
If this is a trigger for you, you must make an extra special effort to come up with a plan to avoid relapse.
Maybe you could alert your therapist and he/she could go over strategies for dealing with this trigger. , Without question, you are bound to encounter situations in life that leave you feeling sad or stressed.
As a result, recovering individuals may turn to food or stop eating during these times.
Prepare a go-to list of healthy actions you can take when you are facing negative emotions.
Some examples include:
Writing in a journal about why maintaining healthy behaviors is important Going outside and tossing around a Frisbee or walking your dog Calling a supportive friend Listening to soothing music Watching a TV show or movie that makes you laugh , Refrain from weighing yourself at home.
You only need to obtain an accurate weight to ensure that you are within a healthy range.
Therefore, the only time you should see a scale is at the doctor’s office.
Declare your freedom from a weight-obsessed world here. , They don’t work anyway, research shows.
Many studies have proven that, while you may lose a fair amount from diets, the weight loss is not sustainable long-term.
Most of the time people regain the weight they lost, plus more.Rather than restricting calories or certain food groups focus on eating a balanced diet.
This includes a range of proteins, healthy fats, complex carbohydrates
- think fruits, veggies, and whole grains – and a reduction in salt, sugar, and processed foods. -
Step 3: Develop coping strategies for dealing with negative emotions.An important element to sustain recovery is healthy coping.
-
Step 4: Put away the scale.
-
Step 5: Avoid diets.
Detailed Guide
Great! Managed to overcome the urge to purge or binge? Excellent! Taking note of such seemingly “small” victories is important for your long-term success.
After a victory, give yourself the proverbial pat on the back.
Treat yourself to a movie or an hour of reading.
Or, simply dance around your room like a crazy person.
Just don’t celebrate with foods or triggering behaviors.
Most people with disordered eating have a specific trigger that sets them down a destructive path.
Put a finger on yours and develop an alternative plan for dealing with these triggers.For example, maybe summertime rouses your unhealthy eating behaviors.
You worry about how you will look in a bathing suit or in cut-off shorts.
If this is a trigger for you, you must make an extra special effort to come up with a plan to avoid relapse.
Maybe you could alert your therapist and he/she could go over strategies for dealing with this trigger. , Without question, you are bound to encounter situations in life that leave you feeling sad or stressed.
As a result, recovering individuals may turn to food or stop eating during these times.
Prepare a go-to list of healthy actions you can take when you are facing negative emotions.
Some examples include:
Writing in a journal about why maintaining healthy behaviors is important Going outside and tossing around a Frisbee or walking your dog Calling a supportive friend Listening to soothing music Watching a TV show or movie that makes you laugh , Refrain from weighing yourself at home.
You only need to obtain an accurate weight to ensure that you are within a healthy range.
Therefore, the only time you should see a scale is at the doctor’s office.
Declare your freedom from a weight-obsessed world here. , They don’t work anyway, research shows.
Many studies have proven that, while you may lose a fair amount from diets, the weight loss is not sustainable long-term.
Most of the time people regain the weight they lost, plus more.Rather than restricting calories or certain food groups focus on eating a balanced diet.
This includes a range of proteins, healthy fats, complex carbohydrates
- think fruits, veggies, and whole grains – and a reduction in salt, sugar, and processed foods.
About the Author
Elizabeth Smith
Creates helpful guides on DIY projects to inspire and educate readers.
Rate This Guide
How helpful was this guide? Click to rate: