Key Concepts Index

Easy Does It

We best acclimate to change when taken one small step at a time.

Recovery from Binge Eating Disorder (BED) and compulsive overeating is about more than just losing extra weight. It's about changing attitudes and learning new ways to live. Changing a lifestyle is a lot like learning to play an instrument. It takes a lot of patience and dedication to learn new ways of coping with feelings and a new way of relating to food. Just as a novice piano player hits wrong notes, we are bound to make mistakes and have difficulties along the way. A pianist practices her scales for weeks and weeks until the movement, sharps and flats, begin to feel natural to her fingers. It takes a lot of practice for those of us in recovery too. A new way of eating and a new lifestyle won't feel natural right away. It takes time.

We can not rush recovery. It doesn't happen overnight. Insights and serenity cannot be forced. They come in their own due time. When we are gentle and forgiving with ourselves, recovery doesn't feel like more than we can handle. Approaching recovery in a relaxed manner without beating ourselves up over slips and missteps is an act of self-acceptance and compassion. We can do this in a self-loving way while taking responsibility for living in the solution—one day at a time.

Goal setting

In the beginning, it's common to make elaborate plans and set our sights on losing huge amounts of weight very fast. Then, when we find we can't meet these goals and expectations, we feel disappointed. We can feel like we are failing or that we have already failed. Quick dramatic weight loss is nearly always followed by quick dramatic weight gain. Slow and steady is the better way.

Being successful at shedding extra weight and keeping it off will be the result of having and meeting many small achievable goals. Goals such as establishing a stable pattern of regular eating and making progressively healthier food choices. Broken down, this could be steps that include trying a new vegetable one week and adding another the next. It could be walking for an extra 5 minutes each week. The real goal is not so much losing weight, but putting an end to binging and improving our quality of life. The weight will follow.

Easy Does It reminds us to keep our goals, "open ended". Slow steady improvements in our health and quality of life are magnificent achievements and should be celebrated. Slow down and enjoy the journey. Make it a point to appreciate the small gains and simplest pleasures along the way.  

• Key Concepts Index
• First Things First – Establishing a stable pattern of regular eating.
• Refuse to be "Powerless" — Realize that you do have choices. Don't give your power away.
• Become Health Centered – Focus on improving health. Weight loss is a byproduct.
• Keep A Journal Of Your Foods And Moods – Gaining awareness is empowering.
• Eat Like A Healthy Person – Eat healthy whole natural foods now.
• Empower Yourself – Use every tool and resource necessary.
• Educate Yourself – Become an expert on nutrition. Forget what the diet gurus say.
• Don't Go Hungry – Eat your way to optimum health. Hunger only leads to binges.
• Act As If – Act yourself into a new way of thinking. Action precedes motivation.
• Dump Perfectionism – Progress is good enough. We learn from our mistakes.
• Easy Does It – Practice moderation and have realistic goals. Practice self-compassion.
• One Day At A Time – Focus on today and worry about tomorrow, tomorrow.

Dave's web site is for informational purposes only and is not meant to serve as medical advice or to replace consultation with a professional dietician, nutritionist, physician, or mental health professional. None of the information presented on this web site is intended to diagnose, prescribe, or to administer to any medical ailments or conditions.