Tactics for Managing Your Eating Disorders

Problem: Unhealthy eating patterns

The Issue: Establishing a regular pattern of eating is key to stopping all the other eating disordered behaviors. Think three small meals and two snacks a day. Work to this goal. Remember dieting leads to bingeing and bingeing leads to vomiting and overexercise. Begin at the beginning with a healthy meal plan.

What you can do:
Tip 1:	Leave no more than 3-4 hours between meals and snacks.
Tip 2:	Place your pattern of eating, not the food eaten, at the top of your priority list.
Tip 3:	Eat in certain places in your house, adding in music, plates, silverware to make the experience enjoyable.
Tip 4:	Plan your grocery shopping to when not too hungry or full.
Tip 5:	Shop for fewer "binge foods" and more "healthy foods."
Tip 6:	Avoid fast food restaurants.

Problem: Strict dieting

The Issue: There are three types of dieting: 1) not eating for long periods of time; 2) restricting overall calories; 3) avoiding certain foods or food groups.

What you can do:
Tip 1:	Work to establish a pattern of regular eating (see below).
Tip 2:	Understand that your body will find its natural "set point" and that you won't overeat if you stop restricting.
Tip 3:	Gradually introduce "forbidden" or "dangerous" foods in moderation. In fact, build them into your diet plan.

Problem: Bingeing

The Issue: Binges are caused by two factors: previous dieting and intense emotions. To stop bingeing, you need to address both components.

What you can do:
Tip 1:	Stop the dieting and introduce a pattern of regular eating.
Tip 2:	Learn how to manage the emotions with behaviors and thinking other than food. You might make a list of alternative activities to distract you when the urge to binge first comes on (i.e. calling a friend, taking a walk, doing yoga). Ultimately, therapy can help you work out a step by step plan to get you out of the moment and into healthier alternatives.