10 Hard Truths About Eating Disorder Recovery

Recovery isn’t all green smoothies and self-care Sundays. It’s layered with grief, fear, resistance — and, if you stick with it, moments of breakthrough and freedom you never thought possible.

As a Dietitian who supports clients navigating eating disorder recovery every day, I want to offer some honesty — not to scare you, but to prepare you. Because recovery is hard but 100% worth it.

Here are 10 hard truths about recovery — and why they matter.

1. You can't heal and keep your food rules

Recovery doesn’t work if we’re still clinging to restrictions dressed up as "health goals." Whether it’s cutting carbs, obsessing over ingredients, or avoiding oil, these are often the eating disorder in disguise. Healing means letting go — even if those rules made you feel “safe.” Freedom can’t exist in fear.

2. You might have to eat when you're not hungry

Your hunger cues may be completely unreliable right now — especially if you've been restricting for a while. Recovery means nourishing your body on a consistent schedule, even when your appetite isn’t there. Over time, your body will start trusting you again. But first, it needs proof you’ll show up.

3. Weight restoration doesn't mean you're done

Reaching a certain weight doesn’t mean you’ve recovered. In fact, many people feel worse at this stage — because the eating disorder is losing power, and emotions you’ve numbed with food control start surfacing. That doesn’t mean you're going backwards. It means the real healing is beginning.

4. You don't need to feel "sick enough" to deserve help

You don’t have to hit rock bottom to be worthy of support. You don’t need a diagnosis, a BMI, or a hospital bed to take your struggle seriously. If food and body thoughts are taking up too much space in your life — that’s enough.

5. You will grieve the eating disorder

It’s hard to admit this out loud, but it’s true: eating disorders often become a source of identity, purpose, control — even comfort. Letting go can feel like losing a part of yourself. That grief is real. And healing means holding space for it, without going back.

6. It will get worse before it gets better

Eating more, challenging fear foods, breaking routines — all of this can spike anxiety, guilt and physical discomfort. But that doesn’t mean you're failing. It means you’re facing the pain the eating disorder helped you avoid. This is the work. Keep going.

7. You can love nutrition and still have disordered thoughts

Nutrition knowledge can be helpful — until it becomes a weapon against yourself. It takes time to separate true health-supportive habits from disordered thinking. Recovery means relearning how to eat in a way that supports both your body and your mental health.

8. Rest can be as important as food

You can’t heal in a body that’s constantly exhausted, wired, or running on stress. Rest is recovery. Full stop. Rest from exercise, rest from overthinking, rest from striving. Food gives your body fuel. Rest helps it rebuild.

9. Full recovery means making peace with all foods

Even the ones that scare you (especially the ones that scare you). Even the ones diet culture tells you are “bad.” True freedom means having the flexibility to eat pizza with friends and make a salad when you feel like it — without guilt, rules, or compensation.

10. There is no perfect recovery

You’ll mess up. You’ll have hard days. You’ll question if it’s worth it. That’s normal. What matters is that you keep choosing nourishment. Keep choosing gentleness. Keep choosing you — again and again and again.

Recovery is often one of the hardest things you'll ever have to do - but also the most meaningful. If you’re navigating this path, know that support is out there — and you don’t have to do it alone. Whether you're in early recovery, weight-restored, or stuck in the in-between, your struggle is valid. And your healing is possible.

Need support?

If you're looking for compassionate, non-diet support from a Registered Dietitian, you're welcome to book a consult or explore my services here.