These help to illustrate the philosophy of the program:
Eat amounts consistent with your degree of hunger.
Learn to distinguish between emotional and physical
hunger. Avoid trying to satisfy emotional hunger with food, it never works.
To avoid getting overly hungry, eat three balanced
meals plus two to three snacks spaced evenly throughout the day.
Avoid skipping meals--especially when attending
parties or holiday events
Sit down at the table when you eat, avoid eating
in the car or in front of the television.
Avoid finger foods, try to eat foods that require
a knife and fork.
Eat slowly and enjoy the taste of foods.
Include hot foods in your meals-- they are filling
and satisfy your hunger more that cold foods.
Keep a log as each day goes on of all foods eaten
that day. Use the log to evaluate the choices you have made and to help
you in continuing to improve your food choices.
Use new techniques to avoid or delay a binge/purge.
(Take a walk, be around people, write in a journal, talk to someone, draw,
water your plants, keep yourself out of the bathroom and kitchen)
Avoid being alone around food when you are upset
and feel like bingeing.
Avoid binge foods when you are able/likely to binge/purge.
If you binge or purge go right back to eating normally-- don't restrict and make yourself hungry, it will set up more binges/purges.
