New Year's Tips for Eating Disorder Recovery
Post-Christmas through the month of January is an excellent opportunity to start fresh, develop a new routine, or try new things. Unfortunately, many social media accounts take this time to promote engagement in unhealthy behaviors such as cleanses, diets, overexercising, etc. It feels like clockwork to me and usually sets many folks up to white knuckle a diet for 6-8 eight weeks and then flame out. Leaving them to feel shame, guilt or helplessness. Many times this is also when the ED voice gets loud by encouraging you to take up a new “resolution” involving restriction or overexercising. Too boot, you’ve likely been overwhelmed by the number of people that have talked about their new weight loss strategy or the latest exercise challenge they’ve begun. You may have even started comparing yourself to those around you or those you see online who seem to be exercising more, eating less, and losing weight.
Are you feeling the urge to cut out carbs or run a half marathon? Don’t click sign up just yet! I’d like to invite you to see the new year as a way to develop attainable, nourishing, and sustainable habits. A way to break free from your eating disorder or disordered eating habits by finding a new normal. Sometimes that may mean setting boundaries around friends or family who don’t hold the same values as you do. Doing the opposite of what your peers or family members are doing requires a strength and that is where we come in! Setting up regular appointments with people who are there to support you on your recovery journey (licensed therapists, registered dietitians, etc.) can be crucial* to walking your own journey.
*It is important to acknowledge that even setting up those appointments can be difficult at times. There’s a part of you that wants the help, but another part that is telling you that you don’t need it. In these moments, I encourage you to think about what you would tell a friend in your situation. If someone you loved needed extra support, you would tell them to set up those appointments. The same applies to you, believe it or not! We are worth just as much as those around us.
That said, what habits would you like to pursue? What goals feel safe to set? The answers to these questions are unique to you! Here are some things to consider when developing your new 2026 routine:
Things to avoid:
Cutting out certain food groups. Unless recommended by a registered dietitian, please refrain from extremes when it comes to adjusting your diet. Once again, this may vary depending on where you are in your recovery, but seek advice and guidance from a professional before taking to the internet for new dietary patterns.
Starting an intense exercise regimen. Instead of doing the latest fitness challenge, try finding movement that feels right for you. We are not all built to get up at 5 am, eat 200 grams of protein, and do 2 hours of intense exercise every day. Keep reading for some tips to find movement that is balanced.
Spending loads of money on a quick fix lifestyle program. There can be a lot of pressure to pursue quick fixes or drastic changes to make your life “better” in the new year. Ask yourself if the program is going to be sustainable for the rest of your life. If so, then go for it! If not, and logically you know you need regular support through working with a dietitian focused solely on YOU and YOUR needs we can assist with that - insurance usually allows for 3, 6, or 12 PAID nutrition counseling visits a year.
Focusing on your appearance. Repeat after me: My body is not supposed to fit into the latest “ideal body” mold. Everyone lives in a different body type and 75% of that is driven by genetics.
Following pro-diet social media accounts. Toxic–need I say more?
Things to add:
Journal once a week/month- impressions from the week/month, little wins, things you’d like to improve, etc. New to journaling? There are so many great resources out there with prompts and outlines to follow to get started. Make it a habit to sit down with some coffee for just 30 minutes on a weekend day and mindfully reflect.
As I mentioned above, find movement that is mindful and makes you feel GOOD! Exercise is not meant to be punishment. Depending on where you are at in your recovery, your goals may look different. Start small. Think a couple walks a week, trying a new yin yoga class, or going for a hike once a month.
Cook one new thing a week/month. This doesn’t have to be an elaborate dish or baked good! It could be something as simple as a quick box mix that has been calling your name in the grocery store. To make this even more fun, invite a friend or family member to come over and enjoy it with you! Building community + honing your cooking skills = a win!
Try one new restaurant a week/month. Same idea as above! It doesn’t have to be an elaborate Michelin-star restaurant or even one that is chalk-full of fear foods. Finding something that is a bit outside of your comfort zone while still supportive of your recovery journey is key. A registered dietitian can help you with this!
Say one nice thing about yourself in the mirror once a day. This can be tough. This may seem uncomfortable. And, honestly, it will be at first! As you keep showing up for yourself, it often gets easier.
Following encouraging, trustworthy accounts on social media. Looking for some recommendations? @radiantnutritionrd @your_spoonful @worleynutritiongroup @meanttoeat @asyouare.nutrition @abbieattwoodwellness @nutritiousthoughts
Read one pro-recovery article per month. We hope to see you this month or in February!
It goes without saying that this is a very challenging time in recovery. It is my hope that in the new year you will find a new normal that breaks free from ED and helps push you towards a happy and healthy year ahead. Your body is more than a size, a number on a scale, or a comment on social media. Keep following us on social media @radiantnutritionrd for more uplifting content. Set up an appointment with us if you are interested in more nutrition support on your journey.
Written by Trinny Duncan, Student Intern and Peggy Pratt, PhD, RDN, LDN, CEDS-C
Here are some great articles to read if you are looking for more information on this topic!