How to Recover from Food Restriction Type Anorexia

Many adults are battling it everyday, some without even realizing it. A lesser-known but very common type of anorexia is food restriction. It is sneaky because it may not be accompanied by the typical signs like fear of fat, excessive exercise or an obsessive drive to be skinny. Food restriction is when someone eats less food than the minimum requirements for their body to function properly. This is not to be confused with dieting, where someone eats less food but still plenty enough to support their body’s basic needs. Food restrictive types have deep mental/emotional issues driving their behavior, rather than focusing strictly on their external appearance. Some people may have been living with this eating disorder since their teenage years, or it may have been onset later in life due to a traumatic experience. Following are just a couple tips that may help you learn to fight against adult anorexia. Please seek medical attention, especially if you are seriously underweight or have other physical symptoms such as weakness, dizziness, hair loss, feeling cold, or other symptoms caused by anorexia. Also, please seek the counsel of a professional therapist, nutritionist, and join a support group. Assuming that you have already sought professional help and you now want to help yourself, here are a just a few tips that I have picked up along the way. Please see the resources that have helped me the most at the very bottom of this article, as well.

Difficulty: Moderate

Instructions

Things You'll Need:

• Medical attention
• Professional therapy
• Support groups
• Desire to get better
• Faith
• Determination
• Be gentle on yourself
• Make a lifelong commitment to fight anorexia

1. This article is not about the stereo-typical anorexic who exercises relentlessly or whose goal is to fit into a size 2 dress. On the contrary, anorexic behavior can be much more subtle and pervasive. The topic addressed here is about anorexics who use food restriction as their chosen method. There are many women who generally lead normal lives, but they intentionally eat less food than they should. That is, they frequently refuse to eat, skip meals or only eat a limited amount of food. Usually, just enough to get by. We are in a constant state of being hungry but ignore or deny it. We are always running on empty. Our bodies lack the energy and nourishment it requires to function healthily and normally.

2. 
   Are You a Skimper?

   Notice possible signs. A food-restrictive anorexic may be hard to spot because their behavior can be so natural and subtle that family/friends do not even notice if they are a “skimper.” These days, thin is in and everyone seems to be on a diet, so skimping or eating less food is socially accepted and often encouraged. Even you may not have realized that you are skimping because it is done subconsciously and has been a long-held habit that seems normal by now. We are busy people, doing constant activities or projects, and having little time or interest in eating. We have an arsenal of well-practiced techniques to blend in and play the act of eating normally, such as eating cake at parties and going shopping at the grocery store. On the other hand, we may avoid social encounters like work lunches and dinner engagements where we fear people may bug us about our food choices or watch us eat. We may have allergies or aversions to certain foods, have an inability to cook, or are picky eaters--all excuses to eat less.

3. Figure out how much is not enough. Eating less could mean skipping meals or just eating fewer and smaller portions. You may pull in an alarming 1,000 calories per day or just slightly less than 2,000 calories per day. No matter the number, the point is that you take in less energy than you expend, causing an energy deficit. We may use extreme restriction or minimal restriction. As a result, an anorexic’s bones could be visibly noticeable at 20% underweight or she may simply appear to be a slender person at only 10-15% below normal weight. For example, a normal weight for me would be about 112 pounds, but I weighed only 100 pounds at my worst or lowest point. That is only 12 pounds below normal, or about 10% underweight.

4. Determine your "negative" weight. At 12 pounds below normal, it may not seem like a big deal. In fact many people would love weigh 12 pounds less! However, if you are not overweight to begin with then loosing 12 pounds could be dangerous. Now, imagine if you set the scale to zero at your normal or recommended weight. When you hop on, would you be worried if the scale said you weighed negative 12 pounds? Of course! You would appear to be withering away and you might wonder if you even exist. If you are in the "negative" pounds on your scale, eating too little food for just one day can make you weak or pass out. It has left me lying helpless on the floor plenty of times. Again, food restriction type anorexia is very dangerous to your health. Please seek medical attention immediately if you have anorexia or if you suspect someone you know may have anorexia.

5. 
   Down on Yourself

   Notice dangerous thought patterns. At some point, anorexics have developed the belief that they are not good enough in some way. Not beautiful enough, thin enough, smart enough, talented enough, loved enough, successful enough or fill-in-the-blank enough. Like other methods of self-medication or self-destruction, low self esteem and low self worth is an underlying issue. It is like any other addiction and self-destructive activity, such as drugs or alcohol, except the method of choice is starvation. Whether it is only slight restriction or excessive starvation, the result is the same. Denying oneself of the most vital ingredient to sustain life, which is food, is a disturbing idea. Studies have also shown that anorexic tendencies run in the family, so your daughter, mother and grandmother may have it, as well. Again, please seek professional psychological therapy and emotional support groups.

6. Understand that anorexia can stem from our mental beliefs and attitudes. Anorexia is about control. Many adult anorexics are high achievers and perfectionists. The one thing they are successful in is controlling their food. Not all anorexics are obsessed with their appearance, weight or exercise. Instead, many are obsessed with their work or becoming successful, like I was. I did not restrict my food intake in the name of vanity or fear of fat, and I did not exercise or care about my dress size. Food was considered a reward, one which I felt I did not deserve until I made enough accomplishments. But there was a stream of endless tasks to achieve, so the rewards never came and food was pushed away for later.

7. 
   Love Yourself, Then Feed Yourself

   Build your self-esteem. Overcoming anorexia is an equally mental/emotional issue as it is a physical one. Before reading the tips below about eating techniques, do work on your inner self. Start by creating self love. Until you love yourself, why would you care about feeding yourself? Get a book of affirmations and read them daily. Reach out spiritually. Reach out to others. Know that you are valuable and that you matter. You have something special that the world needs you to share.

8. Write a list called “If I could, I would love to…” and then write as many things as you can. Don’t think, just write whatever comes to mind and quickly go to the next one. Examples are: Travel to another country, Learn to roller-skate, Get a better job.

9. 
   Recognize Negative Feelings

   Write a list of all the things that bother you or that you do not like about yourself or your life. Include a list of all the negative things and people that have caused you pain or grief in your life. Indulge in a pity party just this once and let it all out. Next, draw a picture called “My Guilt” and include things that make you feel guilty. This may include things that you do only because you feel obligated by other people. Or, things that you do not do but feel like you should. Or, things that you wish you could do but are not able to.

10. Write a short story about your life. It will probably come out sounding like a depressing tragedy. Write it again in a way that makes it sound like an exciting adventure. Write it again and make it a humorous comedy. Keep writing it again in different ways. Now you can see how looking at something at different angles can help you change your negative perspective into a positive one.

11. 
    Make a Play Date with Yourself

    Work on getting in touch with your inner self. Set up a weekly “Play Date” with yourself to do something fun, by yourself. Maybe it is going to the park or listening to music. Maybe it is reading a book or taking a painting class. Learn who you are and what are your likes and dislikes. What is your favorite movie, favorite song, favorite color? What makes you unique? What makes you happy?

12. Start a disposable journal and call it your “Morning Pages.” Allow one hour each morning and write no less than three pages. This is where your mind has a chance to let off steam. Just as you bathe and go to the bathroom after waking up, you need to clean out your mind every morning, as well. Say anything and everything. Let it flow. Store your notebook someplace safe, so nobody else will read it. And do not go back and read your own pages. The pages are just mental waste and not meant to be a record of truth or a way of tracking daily activities. It is a disposable journal, something you can shred and toss out when it is full. A plain spiral notebook would suffice. Once all the garbage in your mind has been cleared out, you can face each day without excess baggage, and you may likely have a more positive attitude and calmer reaction to stressful stimuli. You will likely have more patience and understanding, and treat people with more compassion.

13. 
    Find a Reason to Love Life

    Draw a picture called “My Future.” Draw words or symbols or use magazine cutouts to make a collage of all the elements that you dream about including in your life someday. Maybe it is spending more time with your children, getting a dog, running a marathon, sewing a dress, changing careers.

14. Get in touch with your body. Close your eyes and see if you can feel your toes. Actually feel them. Sit with your feet touching the floor. Start with your little toe and check each one individually to the big toe. For me, I felt nothing the first time. Take off your shoes. Now can you feel your socks? Can you wiggle a toe? Can you feel the floor? Is it hot or cold? This is just the beginning. Learn to listen to your entire body rather than cover up its signals with aspirin or caffeine. Are you tired? Take a nap. Does your back ache from sitting too long? Stand up, walk around and stretch. Do a full body check frequently, and then take healthy measures to address any issues instead of ignore them or cover them up. If you do not pay attention to your body's needs then you may be more likely to ignore your body’s signals for food.

15. 
    Food is Fuel

    Now, on to the food tips and eating techniques. The goal here is to encourage yourself to eat food. Write up several notes on colored paper and hang them in obvious places, such as the bathroom mirror, microwave or refrigerator. The message on the note is simple: FOOD IS FUEL. Train yourself to believe the sole purpose of food is to fuel your body. This will eliminate any other emotional associations with food and help you focus strictly on the physical aspects. After working on self love described above, you should begin to desire to take care of yourself physically. For your body to function properly, it requires substantial, regular intake of food. You must continually add logs to the fire to keep it burning.

16. Reactivate your “Hungry Signal.” Learn how to recognize when your body is hungry. Maybe it is a fleeting thought about food. Maybe it is a slight sensation in your tummy. Maybe it is a headache. Or maybe you can actually hear the sound of your tummy growling. Mine sometimes feels like nausea, but usually it's a simple headache accompanied by noticeable crankiness, sadness or negativity. I actually use the clock as a more accurate reminder to eat, as my hungry signals are easy to miss or ignore. Find out how your body communicates to you, then start to obey it.

17. 
    Snacks

    Eat. Yes, eating is the single, simple cure to not eating. Having a small snack can actually “remind” your body and mind that you want more. Keep nuts, dried fruit, crackers, organic food bars and plenty of water on hand at all times. Food is fuel. Even a little is better than nothing. Try to take in a small, steady stream of food throughout the day. The cool part is that once you start eating your snack, you might like it. You begin to rediscover the tastes and textures and pleasures of eating food. Then, like magic, that snack will spark your appetite for more food, perhaps a real meal.

18. Eat immediately after waking up. Set some healthy snacks by your bedside table each night before going to bed. This is actually what helped me keep from losing my job. The scenario played out like this: If I had not eaten enough the day or two before and went all night without food, then by morning I would be in a state of severe depression, unable to force myself out of bed, and not caring about my job or life or survival (all delirium caused by starvation). Having that snack in bed each morning would dramatically improve my mood and energy level within about 15 minutes. It would last just long enough for me to get up and prepare myself a real breakfast. But, watch out the snack may wear off within 30 minutes and send you right back into that dark place.

19. 
    Feed Me!

    Treat yourself like a baby and eat a small, healthy snack every two hours, in addition to eating four regular meals per day. Set a schedule and even an alarm clock. Until you retrain your body into wanting food, you must force it to eat. Get a buddy to help you prepare a snack or to make sure you eat at regular intervals. Having feeding times is what has worked wonders for me. Eventually, I learned to hear my "Hungry Signal" on my own.

20. Never, never, never skip snacks or meals. And don't go to bed hungry. Eight more hours without food makes things even worse. Refer to the previous steps about eating frequent snacks and meals and using the clock or a timer, if necessary.

21. 
    I'm Cranky Because I'm Hungry!

    Do you suddenly act cranky for no apparent reason? Anorexics have spent years ignoring "Hungry Signals" until they are completely blocked out or indiscernible. Constant undereating desensitizes us to our body's cues, a problem many dieters face, as well. For me, I was either full or starving. I felt nothing in between. I would never get an urge to eat something until it was too late. I would call it being “past my point” of being hungry. That is where I had skipped right past being hungry and went straight to being famished. It is easy to recognize this state because it is usually accompanied by severe irritability or crankiness, and often a headache. At that point, no type of snack or meal sounds good. Eating seems like too much trouble. It is like a state of helplessness and it causes you to just skip getting a snack or meal altogether. Your mind compensates by releasing adrenaline and endorphins, and you seem to get a high or second wind to carry on with your regular activities, forgetting that you needed fuel. If you continue without eating then you go past that point to the next point--starvation. There, your mind is numb and you don’t care if you eat or if you die. You are so weak that you don’t have the energy to seek out or consume food. As mentioned above, eating food is the only cure.

22. 
    Running on Empty

    Always, always, always eat before you go “past the point” of being hungry. That is, eat before you feel a strong "Hungry Signal" and never wait until you feel starving or famished. Refuel before you hit empty. Like mentioned before, use the clock as a reminder, until you can learn to eat more frequently. It helps to keep snacks on hand at all times. Keep some in your purse, in your desk, in your car. If you are going out with friends or to a structured activity or event, bring your own snacks along as if you were like a diabetic. Let your friends know that you need to keep your blood sugar levels steady. Time flies when you're having fun, so be sure to actually eat them!

23. Start cooking well in advance of when you think you will hear your "Hungry Signal." Learn to anticipate when you will be hungry so that your meal can be ready on time. If you wait until you are hungry before attempting to cook, it may be too late and you might just skip it.

24. 
    Stress is a Trigger

    Learn what your “triggers” are that cause you to skip meals. Just like someone who needs a cigarette when they get stressed out, an anorexic can “forget” to eat when they are too busy or under stress. Recognize when you have been triggered, recall that you have not eaten in a while, then force yourself to stop what you are doing and refuel immediately.

25. Keep a daily food diary of everything you eat. Learn how many calories are in each of the food items. Total up your calories each day. You might be surprised to find it is only 800 calories on some days. If you are like me, you may swing up and down from day to day between 800 and 1,500. Learn what your own eating habits are. Remember that 1,200 calories per day is what is given to people in a coma through an IV. That is just enough to stay alive. If you are not in a coma and you live a normal life, taking care of daily activities and working a job, then you will likely need more. A rule of thumb is 2,000 to 2,500 calories per day is required for the average woman, depending on your level of activity.

26. Don’t worry about the calories. Although we just learned that 2,000 is a basic requirement, we should not focus on that goal or hitting an exact number without going over or under it. The ultimate person in charge is your body, and you must learn to listen to its requests instead of a contrived number. Eat when you are hungry, stop when you are full.

27. 
    Eat, Drink & Be Merry

    Go hog wild. As a recovering anorexic, you need to eat what you want, when you want. If you are out driving and get a faint idea that you might like to order a milk-shake at the fast food drive-thru then by all means, pull the car over and get one right now. This in not about “splurging.” It is about allowing yourself to provide your body with the essential fuel it desperately lacks. You are trying to break the dangerous habit of constantly denying yourself food or talking yourself out of it. At this point, we are most likely underweight and malnourished, so we need to be generous with the amount and variety of our food intake. You should not be too judgmental about which foods are right and wrong. But, this does not mean you have cart blanche to eat a gallon of ice cream or stuff yourself with pizza either. The point is, learning to feed yourself again is the opposite of being on a diet. You should be expanding your food intake, not restricting it.

28. Don’t worry about the scale. Although your aim is to attain a healthy weight for your body type and size, there is no magic number. When given a chance and when fed properly, your body will settle in at the weight that is right for you. We have enough to worry about in trying to teach ourselves to how eat again. We do not need the added pressure to gain x number of pounds without going over the goal of being x number of pounds. Plus, number-obsessing could contribute to the control freak tendencies held by many anorexics and slow your progress. Also, when increasing our food intake, the body may get confused and react by retaining water and swelling at first. It may appear that you put on a lot of weight within a just a few weeks, but it will return to normal. It would take many weeks of steadily increasing your food intake to notice significant changes on the scale. You can worry about getting fat if and when you actually start to get fat. But that is doubtful, since it is rare that a former anorexic becomes obese.

29. 
    Cereal Before Bed is OK

    Eat anytime the urge strikes. Despite what you may have been taught growing up or read in books, there is no right or wrong time of day to eat. As a recovering anorexic, eating when you are hungry is key. The worst thing you can do is to ignore your needs. Whether it is 10 pm or 3 am, eat something whenever you feel hungry. Eat cereal before bed if you want! Eventually, your body will get on an even keel, but for now the goal is to give your body food anytime it asks. It takes time to rebuild the relationship and the trust between your mind and your stomach. So, start listening to and answering to your stomach.

30. Discover the joy of eating and cooking. Many anorexics deny themselves the pleasure of these basic human activities. Instead, we treat food as merely a nuisance or a chore. Start by making a list of just a few foods that you seem to like the flavor, such as a banana or spaghetti. Try to eat those foods more often. Also, choose something fun and simple to start cooking once a week, such as a bowl of oatmeal or a batch of blueberry muffins. Cooking could eventually become something that, like me, you may start to enjoy as a creative outlet or a relaxing pastime.

31. 
    There is No Exuse

    Keep your kitchen well-stocked with fresh food and supplies at all times. We want no excuses for not eating. Also, keep your kitchen clean and the dishes done because a messy kitchen can be just the excuse you need to skip a meal or lose your appetite. An inviting kitchen, with clear countertops and clean dishes, could provide that little extra incentive to act on a spontaneous "Hungary Signal." Being prepared helps make it easier on yourself to pour a bowl of cereal or whip up an egg omelet on the spur of the moment.

32. Avoid foods that are high on the Glycemic index, such as sugar and white potatoes. Many anorexics may intake a steady stream of these boosters to keep their energy levels spiked up, in place of eating substantial nourishment. Opt for complex carbohydrates instead, for long-lasting energy. For example: fresh strawberries, sweet potatoes or brown rice. Also avoid other foods or substances that could suppress your appetite, such as caffeine or nicotine. You could try nibbling on a ginger stick, as it is said to stimulate the appetite.

33. 
    Energy Foods

    Strive to include the most nutritious and fuel-building foods in your diet. These include whole grains, fruits and vegetables. Be sure to eat plenty of complex carbohydrates and protein. Study up on these types of quality foods and why they are packed with long-lasting energy. The better the food quality the longer it will last, which will keep you from getting too famished between meals. Plus, it may be hard for us to make ourselves eat bigger-sized meals. Eating smaller, nourishment-packed meals means you can still get a substantial dose of energy. Be sure to take a multi-vitamin as well.

34. Tell your friends and family what you are going through and ask for their support. Stay away from people who make demeaning comments about your eating habits or your weight. Comments about being "skinny" can be just as damaging as "fat" remarks. Be weary of your friends who could be jealous of your mission to increase your food intake while they are trying to stay on a diet. Remind them that you are on a weight GAIN diet. If they are bitter or hurtful then you must spend less time with them. You need to feel like you have "permission" to eat plenty, not be criticized for it.

35. 
    Hang Up Your Gym Shoes

    Direct orders were given to me by my professionals regarding physical fitness. I was not to do any vigorous exercise or even normal workouts. No aerobics, sports or weight lifting. In fact, don't exercise at all for a while until you start eating better and your body has time to repair any damage that has been done to the heart or other organs. You should consider getting a special test done that measures the thickness of the heart walls. The body and heart wall tissue may be in a weakened state and they need food and time to regenerate. After a few weeks of eating better, I started getting more energy and was tempted to take a run with the dog. But, it takes several months or even a year for the body to heal the damage that has been done. So, please eat well but limit your exercise to a short 15-minute walk once or twice a day until you are recovered. Not only that, if you are trying to increase your caloric consumption then any gains will be negated by the caloric expenditure of exercising.

36. Mark the date that you started your recovery or that you realized that you needed help. Celebrate your anniversary each year. Tell a buddy or write down milestones of your progress over the last year, note what areas you still have trouble with and remind yourself that you are doing great and to keep on going. I use my date as part of my password so it is a constant reminder and motivator.

37. 
    Cookie Monster

    Make or buy a small item for yourself to represent your mission toward recovery. Place it somewhere special and look at it whenever you feel the need for a little extra support. It could be a treasure box, an animal figurine or hanging artwork. Mine is a small, stuffed, fuzzy pink gorilla holding a candy heart.

38. Join an online support group and share your story with others. You will be surprised how many people you may find who are like you and can understand your feelings. Many people wish to offer kind words and encouragement, and you may find yourself getting stronger each day. Eventually, you may come out on the other side, like me, and start offering your support to others heading that way.

39. 
    It's never too late to eat

    Remember that you may not see quick results and you may slip up… and that’s okay. Be gentle on yourself. Hang in there and make a point to eat better the next day. It’s never too late to eat. To steer a car or plane, you must actually make constant, tiny adjustments right and left. These weaving little jigs and jags actually take you in a straight line. If you let the car veer too far one way without correction then you are likely to run off the road. The same concept can apply to eating. You don't want to drift too far away between meals or you might end up out in some back country and get lost and starve, literally. If you have missed a meal, the sooner you take in some food the better. It takes courage to admit you need food then quickly correct your mistake by eating as soon as possible.

40. You may never be completely “cured,” but you can form healthy habits that make it easier to win the battle each day. It has been almost two years since I was diagnosed with and began recovering from adult anorexia stemming from my teens, and it is still constant work to feed myself right. Recovering from anorexia will be a valuable, worthwhile, and lifelong adventure.

Tips & Warnings

• Please feel free to post your stories, tips and ideas here!
• This article covers a very serious medical condition and is not intended to take the place of professional help. Please seek medical attention, especially if you are seriously underweight or have other physical symptoms such as weakness, dizziness, hair loss, feeling cold, or other symptoms caused by anorexia. Extended malnourishment can cause serious damage to the heart, brain and other organs. Also, please seek the counsel of a professional therapist, nutritionist, and join a support group.

Resources

• my-calorie-counter.com - Online Calorie Counter
• dailystrength.org - Online Support Groups
• ANAD Anorexia Nervosa - Symptoms
• ANRED Anorexia Nervosa - Self Test
• Book - The Artist's Way: A Spiritual Path
• Book - Finding Your Own North Star: Live Coaching

[listenhere101]

on 11/13/2008 great article. this is a something, that should be put on a website. There are so many teens that are in need of this article.5 stars!

[Mindee94]

on 11/13/2008 Excellent points! Thank you for bringing attention to this condition which many people tend to push under the surface of consciousness. 5* and tons of praise also congrats it is a hard road =) ~Mindee