Top 10 to Combat Eating Disorders
Women are constantly bombarded (in the press,
advertisement, films and television) with images of the perfect
body. The enormous pressure
built up on them leads many women to go on diets to help them
lose weight. Some women
have developed a very unsettled relationship with food, followed by complains of chronic constipation, lack of
energy or food
intolerance. one thing common to all eating disorders is the love-hate
relationship with food.
Try working out through following exercise to
understand how your body works with food, so as to turn eating into a positive
nutrients your body needs:
Try to understand
your nutritional needs with regards to
develop a healthy
metabolism and gain energy to carry out your normal daily
The body puts on
excess fat only when it takes in calories it does not need. As a member, you
will gain knowledge of your individual nutritional needs, so as to manage your
body in a healthy manner. Here you will understand that food has far more uses
than simply the negative one of "making you fat". It is important to try to get
your body to a stage where it is a little stronger, without feeling that your
weight will carry on going up
nutrition content of WF
fitness program deals
with all essential nutrients individually along with their sources and daily
requirements to help you make healthy choices of food.
Calculate your ideal body weight:
body mass index to calculate your
ideal body weight. BMI of 19-25 is considered healthy. Below 18 is considered
underweight. You can check your target weight at:
Understand that body's fluid levels change everyday, several times a day:
Try to get out of
the habit of excessive weighing, once a week should be the maximum. This might
not seem easy when you have been used to obsessive weighing, so throw the scales
out, or give them to a friend or put them in a hidden place. Whenever you are
tempted to weigh yourself adopt distractive therapies like, a
Make a list of pastimes that make you feel good:
Write down your
favorites pieces of music or books that you seem to associate with happy times.
you can also list down name of friends and relatives who can offer you support
in time of need. Keep your lists in prominent place so that you can take
immediate action when you are feeling vulnerable.
Gentle exercise can
help you feel good about your body, but punishing your body with 2 hrs. exercise
is not what you need.
Make a food list:
Try dividing foods
into four groups:
Foods are those
that you feel safe eating-include fruits and vegetables, apart from bananas,
pineapple, avocados, along with yoghurt, canned diet drinks, black coffee.
Occasionally try pasta, rice, potatoes and white bread.
foods. Other foods might include cottage or low fat cheese, fish, meat, chicken
of fat and
sugar such as crisps,
pastries, cakes, biscuits, butter, oil, cheese, sauces and full-calorie canned
These foods are
those that you don't like. These are genuine dislikes rather than any
psychological fear of eating.
WF healthy recipes from: A list of choices various foods.
Try to reawaken the taste, temperature and sensation in your mouth:
Many anorexics and
bulimics, don't taste or feel food in their mouth. They see food as enemy and
something that has to be swallowed quickly. Try to acknowledge food within your
mouth, enjoy its smell and taste as you chew and swallow it down. This will help
you to identify the signals of satiety and fullness, leaving you less guilty.
The ultimate goal
of this exercise is to stop the guilt/panic attacks that accompany eating, not
to make you take in calories. Concentrate and respect everything that goes into
your mouth to feel positive about food.
Avoid keeping your binge foods at home:
Keeping the binge
foods locked in a cupboard will make it easier for you to avoid the temptation
to binge. If you have a list of binge foods (the classic ones being bread,
biscuits, cookies, cake, chocolate, ice cream) try to replace them with more
nutritious foods which will provide your body with essential vitamins and minerals
e.g. fruits, salad etc.
Try to drink no more than two litres of water a day:
There is no doubt
that water is essential for healthy and normal functioning of various body
function. But filling up empty stomach with water is not advocated. Take small
sips of water throughout the day.
Also do limit your
tea and coffee intake throughout the day. Tea and coffee bind vitamins and
minerals in your gut and prevent your body from using them effectively. Being
diuretic, they also make your body excrete nutrients in the urine. Initially you
might face withdrawal symptoms like
headaches, but this will
pass out with time.
Stop Using Laxatives and diuretics:
Continued use of
laxatives and diuretics can lead to abnormal amount of fluid loss. The temporary
loss on the scales can prove damaging to your health. A healthy diet based on cereals, fruits and vegetables will help you to
achieve and maintain a healthy state. Refer to the
food guide pyramid to base your everyday diet on a healthy foundation.
Try to build a structure into your diet pattern:
Try to follow a
meal pattern of at least 3-5 meals a day at the same time everyday, this will
give you a sense of being in control. Whatever pattern you choose, adopt one
that you will stick to, so that some normality can start filtering into your
You can even start
by breaking up the day into 3 units for e.g., morning, afternoon and evening. At
the end of each unit, analyze yourself and goals achieved. Give yourself
positive feedback, you can even write it down in your personal diary.
If you are able to
achieve your goals in all the three units, reward yourself with something other
than food e.g..
Remember the more positive attention you give yourself, the more likely will you
be able to accept your body for what it is and not struggle for an unachievable
The transition from
an unhealthy lifestyle towards a healthy one might not seem easy or come
overnight. By modifying your eating habits you might be amazed as to how good it
feels to release yourself from the eating disorder "jail".
Women Fitness is here to walk
every step with you towards a healthy and enjoyable eating of food.
Dated 01 March 2012