Last updated on January 29th, 2023 at 01:18 am
After food restriction, it can feel impossible to get your hunger cues back.
You might be getting frustrated by the fact that despite giving it your all in weight restoration you’re overwhelmed because:
- You get full very fast
- Nothing sounds good to eat
- It’s very difficult to meet your eating disorder recovery meal plan
To top it off, your eating disorder voice is likely still causing you to experience extreme guilt after eating. It all feels like a battle you can’t win.
This article will help you to pinpoint why your hunger cues are absent after an eating disorder and how to get them back. We’ll work through some of the emotional and physical barriers to getting hunger cues back.
Why My Hunger Signals Are Messed Up
There are structural changes in the brain for people that have experienced starvation. This changes the way that their body responds to food and experiences hunger both physically and emotionally.
Some structural changes in the body that influence hunger cues are:
- Increased activation of the right cerebellum which results in decreased sensory processing in response to food
- Startle eyeblink motivation (SEM) does not activate someone’s appetite motivation following anorexia
- Digestion slows
- Decrease in enzymes and hormones associated with hunger as a response to starvation
Your body will not produce the normal metabolic responses that it had prior to starvation in response to food stimuli.
The reasons responses to food have been muted include:
- Frequently being denied food when its physically available
- Avoidance of social situations that involve food
- Utilizing other activities as a distraction from food
As a result of these behaviors, the body has created mechanisms to attempt to maintain homeostasis even while it is deprived of the physical need for food.
How Do I Get Hunger Cues Back
Following a mechanical eating plan will be critical to get your hunger cues back. Eating disorder recovery is not the time for intuitive eating, and meals and snacks should be carefully tailored to meet your needs.
To get hunger cues back:
- Work with your eating disorder dietitian to strategize frequent meals and snacks throughout the day.
- Eat at least 3 meals and 3 snacks per day
- Set a timer as a reminder to eat
- Try eating dessert first to stimulate your appetite
- Eat a low-fiber diet
- Practice good bathroom hygiene by attempting a bowel movement at the same time daily
- Use a squatty potty to position yourself to have a bowel movement if this is difficult
- Have a relaxation routine you do before meals. This may include breathing, meditation, journaling, or a calming activity such as crocheting.
Liquid calories may be easier tolerated initially than solids. This can help to increase appetite over time.
Try getting in around 30% of your calories from liquids to help get hunger cues back while minimizing discomfort.
Good liquid choices include yogurt, chocolate milk, ice cream, smoothies, or protein shakes.
How Long Does It Take To Get Hunger Cues Back
It takes between 6 weeks to 6 months to get normal hunger cues after an eating disorder.
The process to getting hunger cues back will take longer if:
- You’re continuing to avoid fear foods
- You won’t stop counting calories
- You’re body checking frequently
- You have an intense unresolved fear of gaining weight
- Food rules continue to dominate your relationship with food
- You’re in a constant binge restrict cycle
- You’re not following your prescribed meal plan
- You’re purging or engaging in excessive exercise
All of these things will increase stress and decrease your appetite.
While it may be your desire to get your hunger cues back, this can also feel very scary. It’s also very important to recognize that once your hunger cues do come back, extreme hunger may be part of the recovery process.
For additional support on your journey check out these eating disorder recovery books. You can also check out my anorexia story to see my journey through restriction and recovery.
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