TooMushRoom
Member
Hello! I'll be calorie counting and following Dr. Christopher Fairburn's "Overcoming Binge Eating" book to help me get back down to a healthy bmi after a 6 month binge cycle. I decided to join this site, since VLCDs weren't allowed here last time I joined, and I really hope that rule will give me the incentive I need to stick to a healthy calorie limit while I lose the weight, rather than falling back into the pits of anorexia. I'm not sure how active I'll be as I really need to ease myself into this, but once I step back on the scale, I'll start logging here 
The BED recovery program (in summary) is as follows:
Weigh yourself once a week. This rule aims to prevent obsessive weighing, but also prevents avoidance, both of which are key behaviours in enabling binge/restrict behaviours and cycles. Each step should take about a week to complete, but don't rush yourself- take more time to complete each step if necessary. The goal is recovery and permanent change, which cannot be rushed.
Step 1: Log food intake, but don't change eating habits. Record what time you ate, where, in what context, and how you felt. Make a note of any disordered eating behaviours (i.e. binge eating, purging, etc.).
Step 2: Establish a regular eating pattern. Aim to eat 3 meals and snacks a day, 2-3 hours apart. Don't skip meals, and don't eat between planned meal/snack times- hunger cues are distorted in people with eating disorders, so this is designed to rectify that disturbance. This method of logging will last for the duration of the program.
Step 3: Alternatives to binge eating. This can be started at the same time as Step 2- it involves finding other activities to do that don't involve eating, to help distract you from binge urges and avoid eating outside of the designated times.
Step 4: Problem solving. This chapter's a bit too lengthy to summarise and will always be personal, but the gist is that binges rarely occur at random, so identifying triggers and coming up with solutions is an important part of the recovery process.
Step 5: Taking stock. This step should be done no earlier than 5 weeks into the program. It involves assessing whether or not the program is appropriate for you, and whether you want to keep going with the program or quit, or if you need to slow down and repeat some of the previous steps.
Step 6: Maintaining progress and dealing with setbacks. Deciding which parts of the program are most helpful, and which parts you don't need anymore, then continuing to use the skills you've learned to maintain a healthy eating pattern and avoid relapse. Repeat any steps as and when needed.
The BED recovery program (in summary) is as follows:
Weigh yourself once a week. This rule aims to prevent obsessive weighing, but also prevents avoidance, both of which are key behaviours in enabling binge/restrict behaviours and cycles. Each step should take about a week to complete, but don't rush yourself- take more time to complete each step if necessary. The goal is recovery and permanent change, which cannot be rushed.
Step 1: Log food intake, but don't change eating habits. Record what time you ate, where, in what context, and how you felt. Make a note of any disordered eating behaviours (i.e. binge eating, purging, etc.).
Step 2: Establish a regular eating pattern. Aim to eat 3 meals and snacks a day, 2-3 hours apart. Don't skip meals, and don't eat between planned meal/snack times- hunger cues are distorted in people with eating disorders, so this is designed to rectify that disturbance. This method of logging will last for the duration of the program.
Step 3: Alternatives to binge eating. This can be started at the same time as Step 2- it involves finding other activities to do that don't involve eating, to help distract you from binge urges and avoid eating outside of the designated times.
Step 4: Problem solving. This chapter's a bit too lengthy to summarise and will always be personal, but the gist is that binges rarely occur at random, so identifying triggers and coming up with solutions is an important part of the recovery process.
Step 5: Taking stock. This step should be done no earlier than 5 weeks into the program. It involves assessing whether or not the program is appropriate for you, and whether you want to keep going with the program or quit, or if you need to slow down and repeat some of the previous steps.
Step 6: Maintaining progress and dealing with setbacks. Deciding which parts of the program are most helpful, and which parts you don't need anymore, then continuing to use the skills you've learned to maintain a healthy eating pattern and avoid relapse. Repeat any steps as and when needed.
