I’m not qualified to identify the specifics of anyone’s situation other than my own. But I think I have enough experience with eating disorders to give some tips on spot red flags. Eating disorders can develop pretty quickly. If you are dieting or trying to change your body, it’s essential to set clear goals. If you get too caught up in body image or arbitrary endpoints, you can have long-term negative consequences. These are some red flags to be cognizant of.
When you begin changing your body, keeping your goals in perspective is essential. Weight loss and muscle gain should not happen quickly. The idea is to make sustained, consistent progress to form long-lasting habits. If you are poised to do anything in an expedited fashion, it is a recipe for disaster. Maybe this seems obvious to some, but any “lose 15lbs in 15 days” scheme will likely result in issues and do more harm than good. Rather than setting your expectations for an overnight transformation, wrap your head around the idea of embracing the long game. While this is frustrating, it is integral.
If you find yourself slipping into crash dieting, serial dieting, or “quick fixing,” you need to reassess. Sustainability should be at the forefront of your weight loss journey. Can you eat 1200 calories per day forever? No. Can you sustain muscle growth on 1200 calories per day? No. Be patient, consult professionals (ask many questions), and constantly strive to be sustainable. Because the slow progress is the progress that will serve you for life. Quick fixes will hinder your development.
Physical fitness is integral to a healthy lifestyle, but it can exacerbate disordered eating habits. This may be a controversial opinion, but I think it is synonymous with setting intentions for your goals. While in the gym or engaging in exercise, the goal should be building strength and maintaining a healthy lifestyle. It seems like all too often, fitness becomes a way for people to rationalize or give themselves permission for eating habits. Someone will only eat a donut if they do “x” minutes of cardio before eating the donut. Or conversely, a person will eat a donut and do “x” minutes of cardio to burn it off. This is an example of eating disorder behavior.
Just because engaging in physical fitness is healthy doesn’t mean the intention is unimportant. If you are justifying foods based on your activity level rather than prioritizing hunger and satiety, you are creating bad habits. Work out to build your strength and muscle as well as maintain health. Eat things that make you happy and prioritize nutritious foods. But don’t ever deny or punish yourself for incorporating certain foods into your routine. All food is just-food. None of it is terrible. If you want a donut, eat a donut. I strive to eat anything I want and do the exercise that I love. I don’t want to make the two mutually exclusive.
This last point is hard to articulate because it may be necessary for some people. But strict calorie counting is one of the most insidious invites for an eating disorder. Like all other subjects in the diet world, I need to practice what I preach and approach this one with nuance. Some people can responsibly count calories. Also, calorie counting can be necessary for those who need weight loss for health reasons. But counting calories can quickly become an obsession leading to a restrictive and unsustainable lifestyle. Also, calorie counting alone ignores the nutritional benefit of certain foods. It makes food about numbers rather than focusing on balance.
I have to be careful of making blanket statements about this topic, so I’ll speak about my experience. Implementing calorie counting was one of the most regressive actions I have ever taken for my health. Yes, consuming fewer calories will lead to weight loss. This is indisputable. However, this practice ignores the importance of nutrition and (sorry for the repetition) sustainability.
When I counted calories, I didn’t focus on what food would make me healthier. I focused on what would yield the best result for pure weight loss. Again, that’s all I will say because my experience is the only one I know. But be mindful of anything regarding calorie counting. Focus on your health.
These are a few red flags to watch out for. If you ever ask, Do I have an eating disorder? This may be an excellent place to start. But it’s so important to seek professional help if you believe you are in danger. I am not a professional. I am just here to remind you that it’s essential to be healthy and build your routine and diet around what you can sustain forever. Feed yourself well, engage in exercise that you enjoy, and have a clear goal. Be patient. Feel free to reach out to me. I’m always available to give my unprofessional but experienced opinion.
