M T W Th F S Su

Beginner: This is your foundation for recovery

1 Eat 3 meals and 3 snacks every day (or 6 small meals),

ensuring you eat (at least) every three hours in the day.

2 Include a portion of protein, fats and carbs in each meal

4 Apply the A.D.D technique to urges to binge or purge

5 Take a time out to self nurture, recharge and relax

You deserve it!

6 Increase your portion size until your are eating your

recommended amount of daily calories. Super import
ant!

7 Break the purging habit by doing something different after your

meals

8 Get a good nights sleep

8 Sip water throughout the day to stay hydrated

Intermediate: Instead of fighting your body, learn from it, becomes its pupil.

9 Including one or two portions of your favorite sometimes

foods to your meal plan every day.

10 Eat more slowly and pay attention to the taste

11 Throughout the day ask yourself how hungry am I? and what Use the
does my hunger feel like? hunger scale!

12 Reframe negative self talk by focusing on the logic and facts of

the situation

Advanced: Gradually move away from structured eating and instead

13 Eat what you feel like Trust yourself and yo

ur
intuition here
14 Eat until you feel satisfied then stop

15 Eat when you feel hungry

The 4 keys to success There is no such thing as a perfect

1. Trust the program (this really works and your weight is not going recovery. EVERYONE relapses along
to spiral out of control) the way. After a relapse, give yourself
2. Be fully committed to recovery (make recovery a top priority in 5-10 minutes to figure out why it
happened and how you can be better
your life)
prepared in future.
3. Have patience (give your body time to heal and the bloating to
pass. In general recovery takes 12-18 months)
4. Stick with it (if you never give up trust me you will MAKE it)

Its all ab
out build
betwee ing trust
n you an
d your b
ody!