Normalizing eating habits for a recovering bulimic can be a difficult job, but you should not be too hard on yourself as far as diet and exercise are concerned. Bringing yourself back on track should be a gradual process, because that is the only way you can fully recover without relapsing. The transition to a normal lifestyle can be overwhelming, which is why you should devise an experimental diet and exercise plan and see if it works for you.
Structured Meal Plan
A structured eating plan for a recovering bulimic should consist of a full breakfast, a full lunch, a full dinner and snacks to be consumed between meals to keep you from getting hungry. In the early stage, you should avoid foods that can trigger a purging reaction. Meal spacing is very important--there should not be a gap of more than three or four hours between each meal. According to Bulimia Help, a recovering bulimic should follow structured meal timings for healthy recovery. For instance, a person who wakes up at 7:30 a.m. can have his breakfast at around 8:30 followed by a mid-morning snack at 10:30. Around 1 p.m. can be a good time for lunch, followed by mid-afternoon snack at 3:30. You can have another snack at 4:40 p.m. and have your dinner at around 6. If you sleep around 11 p.m., you can have an evening snack at 8:30. You can alter the timing according to your sleep routine.
Healthy Diet Program
Since the goal is to prevent overeating and normalize the diet pattern, you should be focusing on obtaining at least 2000 calories, the required amount for a healthy person, every day. For breakfast, you can eat a whole wheat English muffin along with 8 oz. non-fat milk, peanut butter and a banana. For between-meal snacks, you should eat something healthy such as an apple and string cheese. For lunch, you can have a turkey sandwich with mayonnaise, cheese, tomato and lettuce. Make sure the bread is whole-wheat. If you want, you can add 8 oz. light yogurt along with one serving of grapes. For the afternoon snack, eat a serving of whole-wheat crackers along with a healthy dip like salsa. Dinner should consist of a stir-fried chicken breast along with a cup of Chinese vegetables. This can be accompanied by one cup of brown or white rice. For the nighttime snack, you can consume one serving of ice cream, fruit salad, brownie or sorbet.
Exercise and Lifestyle Changes
It has been seen that excessive exercise is a major component of most eating disorders, including bulimia. Exercise as a part of treatment is not recommended for recovering bulimics, especially if the person has a history of excessive exercise along with purging strategy. But once you feel confident enough to start moderate exercise on regular basis, you can establish simple cardiovascular exercises to promote healthy lifestyle.
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