4 Ways To Stop Purging After Meals

Purging can cause major dental issues because the bile that comes up when you vomit can literally eat away your teeth. [3] X Research source Purging can also result in salivary glands swelling up noticeably, damage or bleeding in the esophagus, and even cancer. [4] X Research source Purging does not help you lose weight as much as you think it does because it does not remove all of the calories you ate. In fact, purging can actually lead to weight gain due to overeating and believing that you have “a way out” if you eat too much food. If you excessively exercise on top of purging, you should be aware that your body needs more calories to compensate for those that it burns when you exercise. Because of this, you’ll feel a stronger urge to binge eat, rather than just eat normally.

Know that you can healthily lose weight through exercise and lowering your overall calories intake. However, this does not mean you have to starve yourself. Weight loss is gradual and should not be done quickly as this is unhealthy for your body. If you feel comfortable, ask your family or housemates to help you stay on track by also being aware of your food schedule and helping you stick to it.

An example meal schedule based on a 2,000 calorie diet would be: 8:00AM: Wake up. 9:00AM: Breakfast. (approx. 500 calories) 11:00AM: Mid-morning snack. (approx. 150 calories) 1:00PM: Lunch. (approx. 500 calories) 3:30PM: Mid-afternoon snack. (approx. 200 calories) 6:00PM: Dinner. (approx. 500 calories) 8:00PM: Nighttime snack. (approx. 150 calories) 11:30PM: Bed. Choose low-calorie foods that you will feel good about eating when you first try to stop binging and purging. Give yourself time to eat and chew slowly; doing this will help you to recognize when you feel full and can stop eating.

If you can, ensure that you are not around individuals who binge and purge or have eating disorders while you eat. This can trigger you and enable you to think that it is a good choice to purge. Do something with a loved one, like going for a walk after a meal, watching a movie, or just sitting around chatting. Let your loved ones distract you from the desire to purge. [9] X Research source Other ideas for what you can do after meals include: taking your dog for a walk, calling up a friend until the urge to go to the bathroom passes, or playing a game with family members or friends.

Work together to decide what reward you should get when you follow your eating schedule, and also come up with what you will do if you go off your schedule or purge. For example, if you stay on your schedule for a week, your reward could be the money to buy those shoes you’ve had your eyes on. If you break your schedule or purge, then you could ask your family to take away your phone for a day. Do this only if it works for you and doesn’t lead to secretive behavior (where you hide or conceal your purging in order to reduce negative consequences).

Love yourself for who you are. Respect yourself for what you have achieved so far in life. Remind yourself of what your goals are and what you are capable of achieving in the future. Perhaps make a list of your goals for 1 month, 6 months, and 1 year from now. Look at these goals each day and make sure you are working toward them.

Make a list of all of your strengths and accomplishments and put it somewhere where you can see it every day. Make a list of the things you are grateful for. These things can help to remind you of how good your life really is. Participate in activities relating to your strengths. For example, if you are a good writer, you can cultivate this strength by continuing to practice writing articles, stories, or even in a journal. Always remember that you are not your eating disorder. [12] X Expert Source Mindy Lu, LMHC, CNCertified Nutritionist & Licensed Counselor Expert Interview. 21 October 2020.

Your thoughts about the anxieties or feelings of guilt that make you want to purge. Moments of strength when you overcame the desire to purge. You can reread these moments of success to give you strength in times of relapse. Your goals. When you lose sight of them, you can revisit your journal entries and remind yourself of what you are working towards.

The best way to do this is by talking to family members or friends about what you are going through and asking them to help you. They can help you stick to your eating schedule and will help distract you after meals. Try going on outings with your friends and loved ones. You might take an art class together, go horseback riding, or do some other activity that you enjoy. [14] X Expert Source Mindy Lu, LMHC, CNCertified Nutritionist & Licensed Counselor Expert Interview. 21 October 2020.

Your therapist can help point you in the direction of a local support group, or you can do your own research online to find a group near you. Consider trying a 12 step program for eating disorders and see if you like it. There are even Eating Disorders Anonymous (EDA) websites and groups. [15] X Research source

Go to a bookstore and purchase a book on success stories about overcoming the binge-purge cycle. Look up interviews with people who have overcome bulimia online.

Reading a book or watching a movie. Pursuing your favorite hobby. If you don’t have a hobby, find one that is tailored to your interests. Do mental games like crosswords, sudoku, and puzzles. Put your heart into learning something new, be it a skill or a subject like chemistry.

At a local women’s shelter. At a food service, like a soup kitchen, that serves the homeless and poor. Seeing people grateful to eat food can be therapeutic. At an orphanage. At an animal shelter.

You should try to exercise for at least 30 minutes for four to five days out of the week. This can be accomplished through walking, running, swimming, biking, hiking, rock climbing—you name it. Avoid exercising excessively. Some signs you may be exercising too much include if you engage in strenuous exercise daily or multiple times a day, or if you exercise upwards of 15 hours per week. [17] X Research source

When practicing yoga, you focus your entire being on your breath and the movement of your body. There are poses (which are called asanas) that can be tailored to those suffering from an eating disorder. [19] X Research source [20] X Research source These poses help you to sow the seeds of inner strength and explore your potential. One example of a pose is Goddess Pose, which is your legs bent, knees turned out, and arms up. [21] X Research source

If you can’t get a pet, you could consider volunteering at a humane society where you can play with the animals that also want love and affection.

Cognitive Behavioral Therapy (CBT) is an effective therapy modality for reducing purging behaviors. [24] X Research source CBT is about changing your thoughts in order to change your feelings (anxiety, guilty, worry, depression) and behaviors (purging).

You can look up a therapist that specializes in eating disorders online, or you can talk to a family member or trusted doctor who can help you to find someone that will fit your needs best.

Physicians, counselors, psychiatrists, psychologists/therapists, and nutritionists (dietitians).

Consult with your medical doctor to get a referral to a psychiatrist in your area. Or, you can contact your insurance company or conduct an online search for low-cost mental health clinics in your area. While, medical doctors (MDs, general practitioners) can typically prescribe medications for mental health concerns, psychiatrists are specifically trained in mental health disorders and specialize in these types of medications.