Is it a diet or disorder?

Over the last century, disordered eating has become commonplace. Many diets begin with the desire to lose weight by restricting calories. Once the weight loss goal is met, the diet typically ends. Similarly, disordered eating often originates from the desire to shed pounds. In fact, studies show that 80% to 90% of eating disorders arise from diets that evolve into something more extreme.

Eating disorders persist even after reaching an initial weight goal, because the goalposts keep shifting; the imagined "perfect body" is a moving target. Sufferers start believing that just one more diet or exercise regimen will finally achieve perfection. Over time, their self-esteem becomes inextricably tied to their weight and body image, driving them to dangerous extremes. Many people with eating disorders also have body dysmorphic disorder, so they are unable to view themselves realistically.

Severe restriction of calories, food groups, or whole foods can be a form of disordered eating and counterproductive for weight loss goals. Diets like the 500-calorie, baby food, juicing, or keto exemplify this issue. Eating disorders can affect people of any age. The National Eating Disorder Association (NEDA) has reported an 80% increase in eating disorders during the recent pandemic, though statistics are unclear due to underreporting. Many who suffer from eating disorders fail to report them because of shame, denial, or confusion.

Although severe calorie restriction can initially lead to weight loss, reducing caloric intake to extremes can ultimately be counterproductive. Extreme calorie restriction can cause harmful side effects like low blood pressure, nutrient deficiencies, fatigue, depression, stomach issues, constipation, slowed metabolism, loss of muscle mass, reduced fertility, weakened bones, lowered immunity, and possibly even death.

To survive and thrive, your body requires calories. The minimum calorie intake is 1200 for women and 1400 for men; any amount below this is considered an extreme restriction. Having constantly dieted and restricted calories for years, I had memorized calorie counts and knew the precise amount in each bite. Only after time was I able to stop this obsessive calorie counting.

Any diet that has fewer than 1200 calories is unhealthy. The only way you should ever do a very restrictive diet like this is with the help of a medical professional due to excess weight that needs to be lost for your health. So many fad diets encourage calorie restriction to meet your fitness goals online these days. 

Over the last decade, social media's rise has negatively impacted self-image, especially among teens and young adults, leading to a surge in eating disorders. The constant pressures from social media and peer bullying have steadily eroded self-esteem. This decline in self-image often manifests as individuals struggling to exert control through dangerous eating behaviors like anorexia, bulimia, binge eating, extreme calorie restriction, excessive exercise, or obsession with "clean" eating.

I still vividly recall when my weight first became a personal concern I wanted to address. At 17, I was mistakenly accused of pregnancy due to recent weight gain. Upset and repulsed by my body, I hastily embarked on a diet. To recover and heal, I had to recondition my mindset around food and uncover the underlying catalyst of my eating disorder. My journey continues as I labor to foster self-love and nourish my body and mind. Though challenging, each new day brings me closer to peace.

How to Retrain Your Brain and Stop Obsessing Over Calories

Rather than seeing food as the enemy, it's time to start seeing it as the fuel your body needs. With a simple mindset shift, you can break free of restrictive dieting and start listening to your body's natural hunger cues. Retraining your brain is possible - and the results are liberating. Instead of counting every calorie, you'll learn intuitive eating habits that are sustainable for the long-haul. This step-by-step guide will walk you through proven techniques to stop fixating on numbers and start embracing food as nourishment. You'll discover how to identify true hunger, savor each bite, and stop when satisfied. It's time to make peace with food and transform your relationship with eating. The path to food freedom starts with a single decision - are you ready?

Balanced meals – Protein, fat, and carbohydrates. Creating balanced meals choked full of fruits, vegetables, proteins, and fats fuels our bodies. The energy that this type of meal gives you keeps you active throughout the day. It also provides the nutrients needed for your health.

Food diary – Writing down your meals and how it is going to fuel you can be very therapeutic. Avoid counting calories when documenting meals and focus on the nutritional benefits. For example, this meal will fuel my brain, or this meal will give me the energy to hang out with loved ones.

Photograph meals – taking pictures of your meals can be inspiring. Photographing the meal causes a pause before eating and facilitates reflection. “Is this a balanced meal?” “Is this enough food?”

Take your time eating – Enjoy every bite of your meal. Take the time to taste the meal and aid your body to digest it. This helps with binging which could result in purging and the refeeding process. After long periods of calorie restriction, your body will need time to adjust to getting the proper nutrients it needs.

Imagine eating – Taking that pause prior to eating to think about how the meal tastes, smells, feels, and nourishes you can change your thoughts around food.

Think about the energy you will get from the meal – Restoration of nutritional health is a key to recovery. Looking at the meal as fuel and nutrients instead of calories will change your mindset around food.

Be patient with yourself – There will be lots of changes you will go through as well as emotions. Having patience with yourself will promote healing versus relapse.

Identify fears/triggers – Keeping a food journal and writing down the feelings around each meal will help you to determine your fears and triggers from foods. Those fears and/or triggers can induce old patterns or strong emotional responses.

Let negative thoughts pass – Using breath exercises to release negative thoughts can aid in the recovery process. Don’t resist the negative thought rather make room for positive thoughts. Focus on the health benefits of the meal to retrain the thoughts.

Supporting Someone with an Eating Disorder: What You Can Do

If someone you care about is struggling with an eating disorder, you may feel unsure of how to help. These illnesses can be complex and challenging for loved ones to navigate. However, your support makes a meaningful difference in their recovery journey. Here are some tips for providing compassionate assistance:

- Educate yourself on their eating disorder and treatment options. Understanding the specifics will allow you to be a more informed source of help.

- Express your care and concern in a gentle, non-judgmental way. When addressing their concerning behaviors, choose a private moment to speak with them, as discussing it publicly may lead them to deny and conceal their actions. Make it clear you want to support their health and happiness. Avoid shaming or ultimatums. 

- Encourage them to seek professional treatment. A therapist and doctor are crucial for monitoring their physical and mental wellbeing. Offer to help find providers and schedule appointments.

- Compliment them for attributes beyond appearance or weight. Build their self-esteem by recognizing their talents, personality and accomplishments.

- To remove potential stigma, reassure them that there is no shame, affirm that your perception of them has not changed, and convey your ongoing support. Let them decide what help they need.

- Rather than just telling them to eat, address the underlying issues. Shaming will not help.

- Expect resistance if they don't feel supported or ready for treatment. This can lead to combativeness, secrecy, and avoidance. 

- Avoid ultimatums, as these increase pressure and secrecy.

- Remain patient and supportive. Encourage professional help through therapy, support groups, and medical care. Let them guide you on how to best support them.

- Take care of your own mental health. Supporting someone with an eating disorder can be emotionally taxing. Make time for self-care and seek counseling if needed.

With compassion, education and professional care, recovery is possible. You have an important role to play as a source of love and support. By following these tips, you can make a real difference in their healing journey.

Recovery timelines

The recovery process can take anywhere from 6 months to 2 years or more, and for some it is a lifelong journey. Relapses into old behaviors are common during recovery. Being patient and compassionate with oneself will support the recovery process. People recovering from eating disorders often experience feelings like shame, regret, frustration, disgust, and sadness. They may also have physical symptoms like nausea, vomiting, and extreme fullness as they increase food intake after prolonged calorie restriction. It takes time for the body's natural appetite to return after malnutrition, so eating small, frequent meals can help increase appetite during recovery.

Having a strong support system is vital to recovery. Working with a therapist specialized in cognitive behavioral therapy for eating disorders can be very beneficial. Joining a support group allows you to share feelings and experiences with others going through similar struggles. Being open to sharing information with loved ones on how they can help empowers them to provide meaningful support. Remember that recovery is a process that takes time; focus on progress rather than perfection. Relapses may occur on the long road of recovery. Maintaining perspective through the ups and downs is key to staying on track.

If you or someone you know is struggling with an eating disorder, help is available. You are loved, worthy, beautiful, and not alone. Call or text 800-931-2237 at no cost to speak with trained volunteers who can help you find the support and information you need. If you are in crisis, text "NEDA" to 741741 to be immediately connected with a trained volunteer 24/7.

Here is an excellent resource with many links to help you find resources and recovery options. Click here. Help is available if you want it. 

I would love to hear from you! Your experiences and stories mean so much to me. Please feel free to connect with me by leaving a comment, joining my Facebook community for heartfelt discussions, finding me on Instagram for inspiration, or sending me an email to share your journey. I cherish every opportunity to connect deeply with my community. Your thoughts, feelings, and insights are a gift - don't hesitate to reach out. Together we can support each other on this path of growth and self-discovery.

Talk to you later,

~ Tina