Key Concepts Index

First Things First

Eating primarily healthy foods in moderation at normal intervals is a huge improvement for a person with binge eating disorder.

Obese persons with Binge Eating Disorder (BED) have two problems. They have a problem with their eating, and they have a problem with their weight. Obesity and BED, are two separate but related health problems. When the issue of eating patterns and binging is addressed first, the weight begins to take care of itself.

Nearly all diets are incompatible with recovery from binge eating disorder. Dieting tends to exacerbate binge eating disorder. Dieting to overcoming binge eating is akin to trying to put out a fire with gasoline. Consider how well diets have served you in the past. Have they worked over the long term or has the hunger and feeling of being deprived precipitated more binging?

Probably the most important aspect to a healthy diet for a person with Binge Eating Disorder is gained by first establishing a stable pattern of regular eating, irregardless of what types of foods are being consumed. This is a major milestone on the way to improving both physical and emotional health.

Here are the basic steps I took once I figured out that dieting was part of the problem.

1. I stopped all dieting and diet-like behavior including the OA abstinence trap".
2. Started focusing on the process (action) rather than the end goal (weight loss). My primary goal changed from weight loss to becoming a healthier more active person (physically, mentally, and spiritually).
3. Began keeping an accurate food and mood journal to gain more insight into why I binged.
4. Began establishing a fairly stable pattern of eating while gradually increasing activity levels.
5. Gave myself permission to recover imperfectly and tried to stop thinking in black or white, All or Nothing terms.
6. Learned all I could about the science of human nutrition.
7. Started eating primarily whole natural foods.
8. Made a point of increasing my daily activity level from sedentary to moderately active.
9. Continued to improve the nutritional characteristics of the food I was eating and established a pattern of regular moderate exercise.

• 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.