How to Lose Weight After Eating Disorder Recovery

You’ve gotten through the most challenging part of eating disorder recovery: the eating disorder itself.

Now you’re ready to move on to the next step, which is probably the one you’ve been waiting for the longest—losing weight!

But how do you go about losing weight after eating disorder recovery?

Is it different from any other dieting experience?

What strategies can you use to make sure that your newly recovered body stays healthy and strong? Learn more here.

Make realistic goals

Most people set weight loss goals by how much they want to lose.

Instead, try setting goals that focus on what you can do, like adding an extra 30 minutes of exercise or working out three times a week instead of one.

This simple change in mindset can help you meet your larger goals more quickly than if you focus on losing an arbitrary number of pounds.

Set long-term goals

The National Association of Anorexia Nervosa and Associated Disorders advises that you set realistic long-term goals for weight gain and maintenance—and give yourself specific time frames for achieving them.

A good rule of thumb is to allow for one pound a week until you’ve reached your goal weight, according to NEDAAD.

Then, stick with that number until you’re in maintenance mode.

Drink more water

In addition to helping keep your body hydrated, water also helps flush out toxins that can build up in your system.

A good rule of thumb is to drink half your body weight in ounces each day (for example, if you weigh 150 pounds, drink 75 ounces of water).

If you’re exercising or very active and losing weight, you may need to drink even more.

Exercise

The first thing you need to do is increase your activity level.

Start by walking for a half-hour a day, three times a week. Increase as you are able, with at least an additional 20 minutes of exercise each day.

Eat slowly

A huge mistake people make when losing weight is eating too quickly.

It may seem like you’re saving time, but since your brain can’t process all of those calories, you consume more food than your body can use.

It takes 20 minutes for your brain to register that you’ve eaten, so eat at a reasonable pace—not quickly—and try not to graze in between meals. This goes for snacks, too!

Avoid sugary drinks and sodas.

Sugary drinks can be a trigger for those recovering from an eating disorder. Sugar is full of empty calories and additives, which will only exacerbate your weight gain.

Instead, opt for zero-calorie drinks like seltzer with a splash of juice or 100% fruit juice—don’t overdo it! Your best bet is to drink lots of water and green tea; both have been shown to boost metabolism in their way.

Don’t starve yourself.

Many people think that eating less will help them lose weight.

This is partially true—if you don’t eat, your body must burn fat for energy. However, not eating doesn’t mean you’re burning calories; your body is breaking down muscle and bone for energy instead.

Your body needs carbs to function, so when you cut them out of your diet, you get weak and tired and feel awful because your brain needs glucose (which comes from carbs) to function.

Eat protein with every meal.

Protein foods are digested more slowly than carbs and fat, keeping you feeling full longer.

Try eating some lean protein with each meal, especially breakfast: Greek yogurt, eggs, nuts or seeds, and berries will do the trick.

The more protein in your diet, studies show, the easier it will be to lose weight.

Take supplements like B12, calcium, and a multivitamin.

The nutritional deficiencies associated with eating disorders can have lasting effects on your body, so it’s important to consider supplements that can fill in any gaps.

B12 and calcium will help keep your bones strong, while a multivitamin will provide you with a wide array of nutrients from healthy sources.

Track your calories but don’t obsess over them. There is no shortcut to losing weight healthily.

The very definition of a healthy body maintains an ideal weight.

That’s why many people who are trying to lose weight obsessively calculate their calorie intake.

There is no shortcut or quick fix to losing weight because it all boils down to how many calories you take in versus how many you burn off throughout your day.

If you’re still recovering from an eating disorder, you should consult with your doctor first before using any calorie tracker app or website.

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