2. Jump Start to Recovery
1. Do not (ever) go on a “Diet”.
Diets are notorious for being unsuccessful. You go “on” a diet, so you naturally go “off” the diet. Dieters usually lose weight, but most often they gain back what they lost, and more.
2. Plan how many times to eat each day, for example 3 meals and one snack.
Meals and snacks should be planned according to your personal schedule. If time between meals usually leaves you too hungry, plan a snack in between.
3. Start developing a flexible, reasonable food plan.
Have a general food plan with appropriate portions of carbohydrates, protein, and fat in meals. Plan each meal before you eat. It can even be in the few minutes before you eat, as in a restaurant. It may take time to learn to do this in an effective and satisfying manner. “Plan what you eat, and eat what you plan.”
4. Avoid foods that you know you have trouble eating moderately, like high sugar or high fat foods.
For now, leave out deep-fried foods, high-fat, high-sugar foods like cookies, cakes, etc., as well as specific foods that you are inclined to binge on.
5. Find someone to share your daily recovery experiences with, struggles, frustrations, and successes.
Support for your recovery is important, even if just one person. Also, talking about what you eat helps keep you honest.
6. Weigh yourself no more than once a month.
There is nothing the scales can tell you that is helpful to your recovery. The way you feel and how your clothes fit will give you better feedback than daily scale readings.
Today is the first day of the rest of your recovery
Click HERE for a PDF of the above to print out.
The rest of this chapter talks about tools you can put in the first tray in your toolbox. These modules are some tools that you can use right away in case you are new to recovery, or are having trouble with it.
In chemical dependency treatment programs, there is usually a course of treatment that takes place over weeks to months. But most acknowledge that it is hard to make it work unless patients or clients stop using alcohol and/or other drugs, and regulate other behaviors so that the rest of the treatment can work. So the Jump Start should begin with the information you’ll need to get started, or re-started in this recovery process.
Here we go, full speed ahead!