To Improve Body Image

• Put away your scale.
• Laugh it off.
• Dress to feel comfortable.
• Draw attention to parts of your body you are proud of.
• Walk proud.
• Put away your skinny clothes.
• Start the morning with good grooming.
• Recognize that your thinking about your body may be distorted.
• Realize you are not being singled out because you think you have gained weight.
• Be comfortable and familiar with your body.

To Cope with Eating

• Change the subject when other people talk about food, weight, or body size and shape.
• Set a routine – eat three well-balanced meals that are satisfying.
• Make menus for a day ahead of time and post them.
• Eat with people who do not bug you about eating.
• Make lunch your main meal.
• Have a back-up plan for eating if you can’t eat a meal.
• Develop a support system for times when eating has been a problem.
• Plan things to do at times when other people are snacking.
• Avoid alcohol.  It is a set-up for a binge.
• Occupy yourself after a meal.
• Walk away from the table after meals.
• Plan healthy snacks.
• Eat healthy foods instead of junk foods.
• Make meals ahead of time.
• Plan meals a day ahead of time.
• Make a date to eat with someone.
• Set your meal times 4 to 5 hours apart.
• Don’t buy binge foods.
• Make a shopping list and stick to it.
• Eat before you go to a party (Do not go hungry).
• Set a time limit for eating.
• Make sure to enjoy more about your meal than just the food.
• Stay away from bathrooms after meals.
• Start the day with breakfast.
• Make decisions about eating and stick to them.
• If you have trouble knowing when you are hungry, plan to eat regularly.

To Control Urges to Binge

• Work on hobbies and handcrafts.
• Go for a walk.
• Watch a movie.
• Take a risk.  Do something different.
• Talk to and pet animals.
• Don’t take extra money when you go out.
• Exercise.
• Shop.
• Take a nap.
• Clean (for yourself, not for others).
• Give up childhood by looking at the past; pictures, scrap books, etc.).
• Talk with someone supportive.
• Avoid the kitchen when you walk in the door.
• Take a walk before coming into the house in the evening.
• Listen to music.
• Take a warm shower or bath.

To Deal with Feelings after a Binge

• Forgive yourself.
• Allow yourself to feel forgiven.
• Find something else to do.
• Get away from your eating place.
• Talk with someone else.  You may or may not talk about your eating behaviors.
• Nurture yourself even if you don’t feel like it.
• Try self-talk.  Say you do not look any different than you did a few minutes ago.
• Get yourself back on track with routine eating.