Anorexia is a serious health disorder that affects millions of people of all ages. Gaining weight after months (or even years) of anorexia is not as easy as turning your palms. To maximize the recovery process, you must be willing to change your perspective about your weight, improve your eating behavior, and identify the types of foods that can provide positive benefits for your nutritional needs.
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Method 1 of 3: Choosing the Right Calories
Step 1. Choose nutrient-dense foods
Usually, nutrient-dense foods have a high calorie content but are also full of nutrients that the body needs for activities. For those of you who are undergoing the recovery process, nutrient-dense foods help restore micronutrient levels to normal levels, while reducing the risk of health problems caused by malnutrition such as osteoporosis or hair loss. Simple carbs and junk food can also increase your micronutrient levels quickly, but unfortunately they are not as healthy as high-calorie and nutrient-dense foods.
- Although consumed in small portions, nutrient-dense foods are able to provide all the benefits that the body needs; this is why nutrient-dense foods are so good for fighting anorexia, especially since people with anorexia usually have a hard time eating large meals. Even small or medium portions of nutrient-dense foods provide the calories and nutrients you need.
- Try combining a high-protein diet with fruits, vegetables, and healthy carbohydrates such as brown rice, whole-wheat pasta, or whole-grain bread.
- Some examples of nutrient-dense foods are salmon, chicken, walnuts, bananas, flaxseeds, various shellfish, whole grain breads, olive oil, brown rice, oatmeal, yogurt, and dry fruits without sugar.
Step 2. Add extra calories if possible
If you can add an extra 50 or 100 calories, why not? Basically, any amount of calories really helps your weight gain process.
- Vegetable fats, such as those found in nuts, are very healthy and high in calories. Try adding mixed nuts to a salad bowl, or delicious peanut butter to your toast. Hummus made from chickpeas (or chickpeas are often called) is also delicious as a dip or filling for pita bread.
- Try adding extra salad dressing to a bowl of salad or pasta, soy sauce or mayonnaise to grilled meats, or sour cream to any Mexican food you eat.
- If possible, choose high-calorie dressings and accompaniments such as ranch dressing, mayonnaise dressing, thousand island dressing, and Caesar salad dressing.
- Granola, which is loaded with nuts and dried fruit, is a high-calorie source of nutrients and is delicious eaten alone or mixed with yogurt.
- Drizzle salads, soups, or breads with olive or canola oil. Both are very rich in vegetable fats that are good for the body.
Step 3. Drink your calories
Nowadays, high-calorie drinks can be easily found in the nearest supermarkets. Liquids don't have the same satiating effect as food, so you can consume calories and nutrients without feeling bloated afterwards.
- Drinks that are healthy, high in calories, and good for the body include whole fruit juices, kefir, low-fat milk or other dairy alternatives (soy or almond milk), buttermilk, and naturally sweetened teas such as honey.
- Smoothies made from mixed fruit and vegetables are the ideal choice for you. Smoothies are drinks that are very high in calories, easy to consume, and can be mixed with various healthy supplements such as wheat flour, oatmeal, peanut butter, and protein powder.
- Smoothies or drinks that are intended as a meal replacement are also worth trying and can be found easily in various large supermarkets. But to achieve maximum results, make sure you keep taking it alternately with solid foods. Adding fruit, powdered milk, or silken tofu into a smoothie or similar drink is also an option worth trying.
Method 2 of 3: Changing Perspectives on the Concept of Eating and Weight
Step 1. Prepare yourself for the physical consequences of the recovery process
Many people trying to recover from anorexia have unhealthy concepts about eating and weight. Even at a certain point, people with anorexia tend to feel reluctant to continue the recovery process because they experience various unpleasant physical consequences. Therefore, it is very important for you to recognize the physical consequences that may arise, and realize that these consequences are temporary.
- Enlargement in the abdomen is common among those trying to recover from anorexia. Although the exact reason is still debated, the majority of studies indicate an abnormal weight distribution at least one year after recovery. In other words, these side effects are temporary. Many people who are trying to recover from anorexia are actually grateful for the appearance of belly fat, because it is a positive sign for their health and recovery.
- Significant weight gain, especially in the early weeks, is also common. This happens because the cavity that lies between the body's cell tissue and glycogen stores in the liver and muscles is filled again. Don't weigh yourself too often in the early recovery period; Chances are, you'll be annoyed by the numbers on the scales flying fast. Remember, this process is healthy, normal, and temporary. Slowly, your weight will return to a normal and healthy level.
- Be careful, you may experience painful physical side effects. A body that has been starving for too long will be surprised if it is suddenly pushed to follow a healthy and regular diet. Do not be surprised if your body will experience various disorders such as diarrhea, nausea, constipation, insomnia, lack of energy, can not stand the cold, and frequent urination. Although it will not feel pleasant, consider these side effects as a gateway to a healthier and happier body.
Step 2. Change your eating behavior
Many people trying to recover from anorexia believe this: they must eat as much as possible in order to recover quickly and reach their ideal weight. Instead of thinking that way, try to view food as part of a healthy lifestyle, not a shortcut to weight gain and a successful recovery.
- Build a good support system. Surround yourself with people who like to eat healthy, have an ideal body, and have a positive relationship with food. Your recovery process will be hampered if you are surrounded by people who can't control their diet; what you need are people who have a healthy and regular diet, not just people who like to eat.
- Record your diet in a diary. Observing the food intake that enters the body will not only lead you to a healthier diet, but also influence you to behave healthier overall. Observe how you feel before and after eating, and what mindsets may negatively affect your eating habits.
- Learn from others. Find out the success stories of other people who have successfully recovered from anorexia (you can find them on the internet or local support groups), then learn what they did to change their perspective on food in a more positive direction.
Step 3. Try counseling
Anorexia is a dangerous disorder; most likely, an anorexic sufferer will not be able to return his weight to normal limits without the help and assistance of a doctor or psychiatrist. Various psychotherapeutic approaches have proven to be effective in helping people with eating disorders, so don't hesitate to find the nearest available counselor in your area.
- Choose a counselor who understands the latest scientific information and developments regarding eating disorders. When seeing a counselor, be sure to ask about their educational background, their experience with eating disorders, the treatment options they offer, their goals, their certifications, and whether they are members of a professional organization that specializes in eating disorders.
- In particular, try taking cognitive behavioral therapy (CBT). The goal of therapy is to change your thought processes about food, improve your perspective, and prevent you from catastrophizing. A cognitive behavioral therapist will help monitor your nutrition, thoughts, eating behavior, and eating habits.
- If you are an adult, taking family counseling is also highly recommended.
- To find a counselor or psychiatrist near you, try going to a hospital and asking for a relevant counselor or psychiatrist for recommendations. If your friends or relatives are – or have been – doing counseling due to the same problem, it never hurts to ask for recommendations from them too.
- Do not rely solely on the list of counselors or psychiatrists provided by your insurance company. Many counselors or psychiatrists are not listed in your insurance, but are willing to treat you at a low cost.
Step 4. See a nutritionist
Again, anorexia is a serious disorder that is almost impossible to treat alone. Seeking help and support from a nutrition specialist is an important step towards gaining weight in a healthy way. Remember, gaining weight is important, but there are dangerous side effects that make it impossible for you to do it carelessly. See a doctor or the relevant nutritionist to assist in your recovery process.
Step 5. Check your health regularly
Routinely, weigh, check vital signs, and perform laboratory tests such as complete blood count (CBC), serum electrolyte tests, and serum amylase levels. Make sure you don't miss any of the scheduled checkups.
Method 3 of 3: Changing Eating Habits
Step 1. Learn to practice mindful eating
How you eat is just as important as what you eat. Mindful eating therapy is rooted in Buddhist teachings that aim to reconnect you with the experience and enjoyment of eating. The main goal is to get used to eating according to the signals your body gives you; for example, eat when you are hungry, not when you are bored.
- Eat slowly. Take the time to chew longer and enjoy every bite. Such a diet will make you full faster; undoubtedly, you can build a healthier relationship with food and hunger.
- Eat in silence. This advice may be difficult to implement if you have to eat with friends or relatives, but try to make time to eat in silence for a few minutes. Focus on what you eat; if necessary, turn off the TV and your cell phone when eating.
- Focus on the taste of your food; try your best to enjoy what you eat.
Step 2. Eat regularly and periodically
Anorexia is a disorder that is often caused by an irregular eating pattern. Remember, your body needs regular energy intake throughout the day, especially if you're trying to recover from an eating disorder like anorexia. Eat regularly in reasonable portions, take a 3-4 hour gap from the first meal to the next. Surely, you can gain – as well as maintain – your weight in a healthy way.
Snack snacks more regularly. Always remind yourself to eat more often, snack between heavy meals, and eat whenever your stomach is hungry. This can help you to be more sensitive to the signals your stomach is giving you. Get used to snacking on healthy snacks on a regular basis, surely your daily calorie intake will increase without making you full
Step 3. Re-learn normal eating portions
Gaining weight after recovering from anorexia is not as easy as turning the palm of your hand, especially since you have to completely change your perception of normal and reasonable eating portions. Adjusting to normal eating portions is one of the most difficult parts of the anorexic recovery process.
- Don't skip meals. Skipping meals tends to make you eat more (beyond the normal portion) the next time you eat. As a result, your body will feel sick, disturbed, and uncomfortable. Eat three meals a day and slip healthy snacks in between.
- Measure and weigh your food. Humans aren't good at judging size, so make sure you weigh your food in a measuring cup at all times. Make sure you eat your favorite dishes in reasonable and filling portions.
- If you don't have a measuring cup, learn creative alternative ways to measure your food. For example, 85 grams of low-fat meat is as big as a box of playing cards and a bowl of cereal is as big as a handful. Find more information on the internet or your personal doctor; make sure you know what the ideal portion size is for you.
- Plan your meal in advance. Always remember how many calories you need each day, as well as what kind of food you should consume to achieve a healthy and ideal weight.
Tips
- Sometimes, people with anorexia really want to eat junk food and sweet foods to deal with excessive hunger in the early stages of recovery. If this happens to you, ignore the temptation! Remember, your body is still experiencing nutritional deficiencies; what you need are healthy, nutrient-dense foods, not low-calorie foods.
- In the early days of recovery, eating can be a very painful activity (you will feel nauseous and even experience stomach cramps). Don't worry, this condition is normal and will go away with time. If the condition really makes it difficult for you to eat, talk to your doctor about how to treat it.
Warning
- Anorexia is a serious disorder that can threaten your life. If you are trying to recover from anorexia, make sure you get help and assistance from a nutritionist, nutritionist, and doctor. Gaining weight is important, but without the assistance of a medical professional, the process can threaten your health and life.
- People who eat very few calories – less than 1,000 calories per day – need to be very careful if they want to increase their calorie intake. If your body is left starving for too long, a sudden increase in food intake can lead to a serious complication called refeeding syndrome. Aggressive nutritional rehabilitation can lead to electrolyte imbalances and result in dehydration. During the recovery period, make sure you consult regularly with your doctor; at least if you are at risk for refeeding syndrome, they can recommend preventive steps you can take.
