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Key Concepts
First
things first
—
Binge eating disorder and obesity are two different but related health
problems. Addressing binge eating disorder before addressing weight loss can add
up to a long term solution. Probably the most important goal to work toward is
first establishing a stable pattern of regular eating, regardless of what
types of foods are being consumed. This is a major milestone on the way
to improving both physical and emotional health.
Refuse to be "powerless"
— Realize that you
do have choices. Don't give your power away. Don't put yourself in a box by
labeling yourself with your diagnosis or an illness.
Recovery was not really about my weight loss per se. The idea was for me
to be the fittest healthiest person I could be no matter what size I was. It
was that change in thinking, I believe, that opened the door to real recovery.
Become health centered
—
Not weight
centered. Have the right goal—Good
Health! Shedding extra pounds and maintaining a healthy weight are byproducts of
dealing with your binge eating disorder in a healthy and constructive way and a healthy lifestyle. This includes
giving up on the dieting mentality, eating primarily healthy foods, regular
physical activity,
and working toward a greater level of emotional well-being and serenity.
Keep a journal of your foods and moods
–
Gaining awareness is empowering. Writing and journaling are great tools for
empowering your own recovery.
Eat like a healthy person
—
Don't diet! Eat primarily healthy whole
natural foods now and after you reach your goal
weight. Don't buy into the ideas of dieting now and maintenance eating
afterward. Eat healthy foods now and you will already be actively in the
process of changing your lifestyle and your relationship to food.
Empower yourself
—
Use every tool and resource necessary to get the job done. Be willing to go to what ever length required to achieve your goals.
This may mean doing some things that are emotionally and physically
uncomfortable such as seeking out a support group, talking honestly with
your doctor or getting into therapy to deal constructively with the
issues and feelings that you normally eat over.
Educate yourself
—
Become an expert.
Learn about the real science of human nutrition. Forget about anything
you've learned from diet gurus or diet books. Learn from reputable
accredited scientific sources that are independent from industry,
politics, or special interests.
Don't
go hungry
—
One sure
way to bring on a binge is to get really hungry. Going hungry triggers a self-preservation signal in
your brain that says "eat, you must survive this famine". This is a
powerful instinctual drive that almost forces us to fulfill our body's
needs and then some. Eat often enough to maintain a steady blood sugar
level. Snacking on whole natural foods like fresh apples or raw almonds is a good thing
to do, especially if your meals are spaced more than 4 or 5 hours apart.
Act as if
— There's an old saying
that goes, "You can't think yourself into a new way of acting, but you can
act yourself into a new way of thinking." This really applies to those
of us who are trying to change our lifestyle. Eat and act as if you were the
healthy and fit person you wish to become and you will eventually become that
person.
Dump perfectionism
—
Progress is good enough. If you eat a
Twinkie at lunch or binge, count it as
a vegetable and move on. Recovery from binge eating disorder is a learning
process. You can't start out at the finish line.
Easy
does it
—
Changing a lifestyle or stopping binging doesn't happen like flicking a light switch off and
on. It's a complex process that takes time. Rome wasn't built in a day
and neither is a new healthy lifestyle.
One
day at a time
—
Focus on today and worry about tomorrow, tomorrow.
When we break our recovery down into 24 hour increments, recovery
becomes believable and achievable.
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Dave's Journey to Fitness