Tips for extreme hunger in eating disorder recovery part 2

Written By Tori Wilson

Okay, so I actually already wrote about part 1 of this topic in a blog a few months ago, but because it is so highly requested to talk about, I am going to discuss it again!

First off, if you’re struggling with extreme hunger, I want you to know that it is a very common and natural part of recovery, as your body adjusts and attempts to heal.

(It is NOT binging. And you do NOT have binge eating disorder.)

Here are some tips to help you manage extreme hunger:

1. Validate your experience of extreme hunger.

  • Understand Extreme Hunger: Extreme hunger is your body's way of repairing itself. It needs energy to repair the damage of the eating disorder, rebuild tissues, and normalize your metabolism.

  • Fact Check: Think about it - if you’ve been engaging in a restrictive eating disorder for months, or years, your body is in a massive energy deficit, so extreme hunger actually makes a lot of sense!

2. Seek professional support

  • Work with a Dietitian: An eating disorder dietician is an amazing resource to help create a meal plan for you, as well as to provide support in navigating eating disorder thoughts around food.

  • Work with a Therapist: An eating disorder therapist is also an amazing resource. They can help you address the emotional and psychological aspects of recovery, including feelings of guilt or anxiety about eating more.

3. Eat consistently and according to meal plan.

  • Follow Meal Plan: Focus on fueling your body regularly throughout the day by following a meal plan of 3 meals and 3 snacks. Give yourself permission to eat amounts that satisfy your hunger, even if these amounts seem large, and do not restrict any type of food.

  • Stick to a Regular Eating Schedule: Eating consistently helps regulate your hunger cues and ensures a steady intake of energy and nutrients. It also helps teach your body that it can trust you, and it will be fueled properly!

  • Balance Your Meals: Ensure you're eating a carbohydrates, proteins, and fats. Don’t restrict any food group!

4. Be kind to yourself

  • Practice Self-Compassion: Recovery is not linear, and experiencing setbacks or challenges is part of the process. Be patient and kind with yourself. Have some affirmations or mantras in your back pocket to remind yourself that you are doing the best you can, and that’s enough!!

  • Replace Negative Thoughts: Remind yourself that you're doing what's best for your health and recovery, and that extreme hunger is temporary. Replace critical or negative thoughts with supportive and positive ones.

5. Create a supportive environment.

  • Seek Support from Loved Ones: Share your experiences and challenges with trusted friends or family members who can offer support and understanding. Even if it’s just to vent, having a loved one for support can be so helpful.

  • Limit Exposure to Triggers: If possible, avoid situations, social media, or content that may trigger negative thoughts or behaviors related to your eating disorder.

6. Be Patient and Trust the Process

  • Extreme Hunger is Temporary: Your body needs time to adjust and heal, and extreme hunger is part of this process. Trust that it knows what it's doing, and try to be patient with the process and yourself.

  • Don’t Compare to Anyone Else: Remember, every person’s journey to recovery is unique, and what works for one person may not work for another. “Comparison is the thief of joy!!” Focus on YOUR journey and no one else’s. Also, make sure you find a team of healthcare professionals who understand eating disorders and can provide you with the individualized care you need.

I hope these tips help you as you navigate extreme hunger. Know that this is temporary! I am sending you so much love.

xx tori

Other blogs on extreme hunger in eating disorder recovery:

Tori Wilson
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Eating disorder recovery tip #3: Exercise in eating disorder recovery