Reasons to Recover from Your Eating Disorder
You wonât have to go through life worrying about every single calorie and every single meal.Â
You can enjoy dinner with your family without panicking about it.Â
You can live life without it revolving around food.Â
You wonât have to lie to the people you care about anymore.
You can actually have fun on your birthday.
Fighting with people you care about over whether or not youâve eaten is boring and painful.Â
Because there is more to life than food.Â
Because losing friends is not fun.Â
You can enjoy social occasions without worrying about food.
You wonât feel so constantly exhausted and drained all the time.
Thinking and dreaming about and being consumed by food is no way to live.
Feeling dizzy and cold and tired keeps you from living a happy, fulfilling life.
Recovery will give you the chance to LIVE and to be alive, rather than just existing.
Because you deserve to have happy thoughts in your head, instead of numbers.Â
Your recovery can inspire and aid the recovery of others. Instead of passing on disordered behavior, you can pass on health and support and encouragement.Â
Your skin will improve, as will your mental clarity. Eating right (and enough) can greatly help symptoms of depression and anxiety.
Because you donât deserve to cry yourself to sleep anymore.
You deserve to be able to genuinely smile again.Â
You deserve to be able to go outside and enjoy your day without worrying about what youâre wearing and whether or not you look okay.Â
You wonât have to waste money on food to binge on anymore.
Your feet and legs will stop falling asleep and going numb when you sit down.
Your hair will stop falling out.
Your skin will finally be able to heal itself. You deserve to be glowing.Â
Itâs nice to not feel like death anymore.Â
Itâs nice to not smell like vomit anymore.Â
Itâs nice to be able to go out and actually enjoy yourself again.Â
Your general health will improve and youâll be less susceptible to colds and viruses.Â
You wonât have to feel guilty about breaking your promises.Â
You wonât have to lie to everyone around you.Â
Youâll be able to go out and dance at parties/bars/clubs without feeling weak and dizzy.
If youâre fortunate enough to still have healthy teeth, recovery will prevent them from rotting.Â
You are worth so much more than just a number on a scale.Â
Itâs nice to not be constantly cold and nauseous all the time.Â
Because crying in your room is never a good way to spend a Friday night.
You can finally live without guilt. Guilt that you ate when you didnât think you deserved to eat. Guilt that you havenât eaten and youâre letting loved ones down. Guilt that you binged. Guilt that you purged. Guilt that deep down youâve forgotten how to love yourself.Â
Your bones wonât be brittle and easy to break anymore.Â
Youâll be able to sleep at night without hunger pains keeping you awake.
Be confident again.Â
So you donât feel like a complete & utter hypocrite when trying to help someone that is in the same position as you.
So you can enjoy âfamily timeâ & not worry about eating âbad foodâ
So that you donât spit up after eating because your esophagus is so fucked up from purging.Â
So you donât miss out on life.Â
Because itâs nice waking up and thinking about what art you can create, what places you can explore, what books you can read, what people you can meet, what songs you can sing, what sports you can play, instead of thinking about what youâre going to eat and not eat that day.
Watching Netflix is a lot more fun than watching âthinspirationâ videos.Â
Itâs nice to wake up in the morning with energy, instead of waking up tired from not eating, or sick from binging.Â
So that you can get up in the morning and see clearly, instead of seeing spots or having black vision as you try to sit up.Â
You deserve to love yourself again.Â
You deserve to accept love from those around you again.Â
You deserve to be able to go shopping without having panic attacks and breakdowns in the changing room.Â
You can eat your favorite foods without guilt and anxiety.Â
Youâll have enough energy to do the things you enjoy.Â
You can be active, and run or play sports for the fun of it, not for weight loss.Â
You can have a life again.Â
Youâll be able to sleep at night.Â
Arenât you tired of feeling worthless and guilty?
Youâll be able to go out without thinking that everyone is staring at you.Â
Go into a grocery store feeling safe.Â
You wonât have to be scared of going to the doctor anymore.
You wonât have to excuse yourself from work or social events to purge.
Recover so you donât have to see the scared, heartbroken look on your motherâs face when she hears you purging.Â
Recover so you can go on a date and feel happy and not worry.
Recover so that you can share your story and help others recover.Â
You wonât have to waste any more money on laxatives.Â
Your eating disorder wonât be feeding your anxiety and depression anymore.
ALL of us deserve a better life than ED hell.Â
Youâll be able to have children someday if you want to.Â
So you can make spontaneous plans to go out, and not have to check or worry if theyâll âfit inâ with the eating disorder.
So you can spend time having interesting conversations with people, without your mind wandering off to do calorie counts.
You donât have to feel guilty when people buy you food, because you wonât have to waste it anymore.Â
So you can live a happy, free, fulfilled life.Â
So you can feel unafraid for the first time in a long time.Â
So you can have and actually sustain healthy relationships with people (family, friends, significant other) without the eating disorder causing fights and pushing them away.Â
You can walk around town with a friend or go to events without worrying about passing out.Â
You donât have to lie awake at night worrying about the damage youâre doing to yourself.Â
When you give your body the fuel it needs, your physical AND mental health will improve. Your self-confidence will improve.Â
You can get your natural skin tone back, and not look gray and sickly pale all the time.
Your blood pressure and heart rate will go back to normal.Â
Youâll be able to enjoy hot baths and showers again. Â
You wonât have so much gas or bloating or stomach pains anymore. Your intestinal and digestive health will slowly heal itself.Â
You can stop punishing yourself for eating.Â
You can sit up for more than 10 minutes without your stomach hurting.
You wonât have to debate for an hour before eating an apple.Â
Your room wonât smell like vomit and moldy food.Â
So you donât get up in the middle of the night feeling as though you need to do 300 sit-ups before you can sleep and then spend all day feeling tired, and ill.
You wonât trigger others anymore.Â
So you dont end up in hospital at 3am because your bowels are bleeding due to your ED
You wonât be constantly dehydrated anymore.
When you look back on your life, youâll have happy memories too, not just empty memories of anorexia / bulimia
You wonât have constant headaches anymore.
You wonât have to isolate yourself anymore.
Because life can, and should be, so much more.
Please feel free to add onto this list, and share your own stories and reasons for recovery. I love you guys and my inbox is always open.Â
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binge eating is awful. itâs stressful, extremely upsetting, and it can make you feel out of control. but overcoming binge eating is possible. there was a time when i thought i would never beat the binge cycle that i was trapped in, but with hard work and dedication i was able to fully recover. iâve grown so much through my experience, and i picked up a lot of useful tips and tricks along the way. so i put together a bunch of resources that will hopefully help you get through this too. itâs a long post, so buckle up. letâs get into itâŚ
beat cravings:
drink water
or peppermint tea
chew mint gum
gargle mouthwash
suck on ice cubes
brush your teeth
find healthier alternatives to the foods that you crave. fruit instead of candy, miracle noodles instead of pasta, frozen yogurt instead of ice cream, dark chocolate instead of milk chocolate, popcorn instead of chips⌠etc.
distract yourself:
study or do homework
meditate
exercise!
clean your room
paint your nails
do your makeup
take a shower or long bath
shave your legs
do a face mask
write a story or in your journal
work on an art project
read a book
make cute diy gifts for your loved ones
organize your closet
go for a walk or run
try on/plan outfits
take a nap
go shopping
run errands
just get out of the house and away from the kitchen
call up a friend
volunteer
binge prevention tips:
tell someone! having a support system can do wonders for your recovery. they can hold you accountable and encourage you.
get rid of all trigger foods. seriously, go through your kitchen and throw out everything you have the tendency to binge on. i used to binge on ice cream every single day until i tossed it out. chocolate, cereal, peanut butter, whatever your vice is⌠say goodbye. âif itâs there, youâll eat it.â
tip #1 can be tough if you donât live alone. opening up to your roommates about your problem can really help them understand the seriousness of it. one thing you can do is keep all of your food in a separate area, and train yourself to eat only from your own stash. in binge eating disorder recovery, i kept my food in an entirely different room from the kitchen (thanks, minifridge) and it helped me so much!
also, donât buy food products youâve binged on before. never go to the grocery store hungry, because youâll be more likely to fill your cart with things that arenât great for you (or your binging).
crash dieting often results in the development of binge eating. donât restrict your calories too much if your goal is sustainable fat loss. furthermore, youâre gonna need energy to get through your workouts!
if the urge to eat is strong, make food that requires cooking/baking. i usually toss a sweet potato or some into the oven because itâll take an hour or so to be ready to eat. by then, the urge to binge has often subsided.
always stock up on high volume foods, like vegetables. one of my favorite binge prevention techniques is to buy giant bags of veggies that i can just throw in the microwave. theyâre huge- for a very small amount of calories, so if i eat a lot, itâs totally okay. (i like the ones from greengiant.)
meal prep meal prep meal prep! make your meals beforehand (in cute lil containers if you like) and this can help you stay on track. if you want to take it a step further, you can even buy the ingredients you need day-by-day to completely eliminate any chance of binging. (although this means going to the grocery store every day.)
set alarms for when you eat your meals. i just use an app on my phone for this. it helps because when i get a craving i am able to tell myself, just a little while longer until the next alarm and then i can eat.
include plenty of protein and fiber in your diet. they help keep you full! but itâs also important that your diet includes carbs and fats as well. a lack of any nutrient can cause your brain to send signals to your body that you need to eat. besides, you need all of these things to function!
donât completely deprive yourself of any food you love. moderation is key.
get proper sleep! you should aim for around 9 hours of sleep per night. not getting enough sleep is linked to overeating, a slowed metabolism, and an increase in appetite.
never skip breakfast! every time i skip breakfast i always end up eating way too much later in the day.
and of course⌠stay hydrated. đ§
how to make an anti-binge box:
itâs a good idea to keep a stash of helpful items somewhere in the house. i keep mine in my room because i tend to binge at night. hereâs some ideas for what to put in your anti-binge box.
gum/mints
bottled water
flavored sparkling water (good for soda cravings).
tea bags
jump rope, dumbbells, or other exercise equipment that you can grab and go
motivational quotes/pictures
journal
low calorie snacks like rice cakes, applesauce, jello, etc. (sometimes the act of chewing/eating will help ease the urge to binge.)
books
important phone numbers in case you need to call someone to help
intermittent fasting for binge prevention:
ah, intermittent fasting⌠itâs all the rage these days. normally i would roll my eyes at such diet trends, but this is what finally helped me get over my binge cycle!
i use the 16:8 fasting method, which in my opinion is the most effective for binge prevention. you have an 8-hour eating window in which you have all of your meals, and then you donât eat for 16 hours.
my eating window is from 8am to 4pm, because i am more likely to binge in the evenings. even if i start to compulsively overeat during the day, i am able to stop at 4pm because itâs become a habit to do so.
your personal eating window can be whenever you want it to be, but i highly recommend the majority of your fasting to be during sleep.
intermittent fasting has several other benefits, but it can also cause health issues for some individuals. you should do your own research before determining whether or not intermittent fasting is for you.
what to do after a binge:
donât panic. it takes 3500 calories over your basal metabolic rate to gain one pound. most people burn around 2000 each day, so if you binged on 4000 calories today, you wonât gain even half a pound! remember this if you step on the scale and it says youâve gained several pounds overnight. i promise that you have not- the weight gain comes from water retention, food, and waste.
step away from the kitchen. go to a room where you can calm down and recuperate. your bedroom, a cozy den perhaps. just get away from the source of your distress.
find some way to relax. take a shower or soothing bath, watch an episode of your favorite tv show, curl up with a good book, exercise if you feel up to it.
if you are having a panic attack, move to a space where you will be less likely to hurt yourself. make sure there are no sharp things around. then just float along with the panic attack until it subsides; recognize that you are not dying and that this panic attack cannot hurt you, and just roll with it. ride the wave until itâs over instead of fighting it. (and call someone to be with you if you can.)
donât try to starve yourself the next day, as this will likely only lead to another binge. trust me when i say that binge-starve cycles are the worst. besides, one single binge will barely impact your weight. just accept that it happened and move on.
dealing with the physical pain:
binge eating can be painful and very uncomfortable. it may feel like youâre about to burst. here are a few of my tips, researched and learned from experience, to help with the bloating and other physical symptoms that might occur after a binge.
drink tea. peppermint tea is excellent for soothing a bloated belly, but all teas have benefits. though i would suggest that you avoid caffeine right now, as it can make your anxiety worse.
try a heating pad. this can help with the pain.
sit still, close your eyes. lie down and allow your body to recover from the shock it has just received.
take a hot bath or a warm shower. relax, baby.
drink water. but donât drink too much too quickly, or you might get nauseated.
do not force yourself to throw up (purge) because binging is already a shock to your body. vomiting is even more of a shock. you can do a lot of damage by purging, and it can be really hard to stop once you start. just donât do it.
try to do some light yoga/stretching if you can, but donât do strenuous exercise yet. allow your body to digest the food.
go to sleep. hit the reset button and start fresh tomorrow. sleeping is great for settling your stomach and healing your body.Â
treatment options:
often times, binge eating is triggered by an emotion or stress. consider talking to a therapist who can give you strategies to combat this. therapy can help you get down to the root of the problem and find out whatâs causing that stress. compulsive eating can also be helped with therapy.
work with a dietician or nutritionist. sometimes when another person plans out your foods and meals, it can help you stay on top of things. it can be good motivation too.
if things are really bad, consider seeing a psychiatrist who will prescribe you meds to help you stop binging. some meds can help with impulse control and appetite. itâs totally ok if you need prescriptions to help you out⌠thereâs no shame in taking medicine!
list of international suicide hotlines
binge eating disorder association
national eating disorders association
eating disorder hope
national eating disorders hotline (1-800-931-2237)
national suicide prevention hotline (1-800-273-8255)
chat with a crisis counselor (Text 741-741)
ask me anything | my answered asks
if youâre in eating disorder recovery, you may find that youâve started binging. relax, breathe, and go with the flow. i know that itâs not fun and itâs emotionally stressful, but your body is very smart and will do anything it takes to keep you alive. it needs nourishment. it needs fuel. and chances are, you need to gain some weight before youâre healthy. your body will know when itâs time to stop eating so much. right now itâs trying to get as much food as it can, because it doesnât know when itâll be starved again. when you reach a healthy weight/replenish nutrients youâve been lacking, you will stop binging. trust me⌠iâve been through it myself. it is not forever.
and if youâre in recovery, try to keep in mind how much your body is healing right now. (if youâre not recovering, youâre dying.) also, your metabolism is returning to normal- which is pretty cool!
binge eating is not your fault. itâs an actual disorder and that means that itâs an illness. you are not a failure or a loser, you are suffering and your pain is very real. what youâre going through is valid. you are such a badass for getting out of bed each day.Â
i remember feeling so hopeless during the worst of my binge eating. i thought that it would never end and i would never stop gaining weight. i didnât want to live anymore. fast forward six months later and iâve never been happier. please stick around kiddo, cuzâ life really does get so much better.Â
it doesnât matter if you donât think youâre sick enough. you deserve treatment, you deserve help and a beautiful life. youâve got this! stay strong my lil warrior. â¤
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