How Do I Know If I'm Making Progress in Recovery?

This is a question I get asked by almost every client. Often it comes from a place of feeling discouraged and wondering if the efforts they are putting in are actually making a difference.

When you're in recovery from disordered eating, chronic dieting, or body image struggles, it’s natural to wonder if you’re actually making progress.

Recovery doesn’t always come with a neatly wrapped “end point,” although sometimes there are helpful markers along the way. Progress can feel messy, nonlinear, and hard to measure. But just because it doesn’t look like the kind of data-driven success we’re used to seeing doesn’t mean it isn’t happening.

As a non-diet dietitian, I want to offer you a different way of tracking recovery—not through food rules or physical outcomes, but through how much interference food and body thoughts have in your life.

What Is “Interference” in Recovery?

Interference is a concept I often bring up in client sessions to help them reflect on where they are in their healing journey. It asks this simple question:

"How much are food and body thoughts interfering with your ability to live the life you want?"

In early stages of recovery, food and body concerns may feel constant—taking up mental space, draining your energy, and shaping your choices every day – often forcing you to miss out on social gatherings. But over time, as healing unfolds, that interference begins to fade. You may still have hard moments, but they no longer run the show.

Signs You’re Making Progress in Eating Disorder Recovery

Progress in recovery isn’t just about eating more balanced or stopping certain behaviors. It’s about freedom, peace, and presence. Here are some common (and powerful) signs of recovery progress:

• You go to social events without obsessing about what food will be there

• You think about food less often (even if the thoughts still come up)

• You no longer feel compelled to "make up for" eating certain foods

• You allow yourself to rest without guilt

• You choose foods based on how you feel—not just what’s "safe" or "allowed"

• You feel more connected to your values, relationships, or creativity

• You experience fewer body-checking or comparison behaviors

• You manage poor body image days more gently

Each of these is a form of less interference—and that’s meaningful progress.

Recovery Progress Doesn’t Always Feel “Positive”

Sometimes, progress in recovery can feel more uncomfortable at first—not less. You might experience:

• More anxiety when challenging food rules

• Increased emotions as you stop using food or restriction to cope

• Feeling “worse” before you feel better

This isn’t failure—it’s growth. Recovery is often about learning new ways to relate to food, your body, and your emotions. And like any growth process, it can be painful and empowering at the same time. Having a trusted team alongside you can help navigate this array of feelings.

Using Interference to Guide Your Reflection

Instead of asking, “Am I doing this right?”, try asking:

• How often do thoughts about food or my body interfere with my ability to enjoy life?

• What areas still feel heavy—and what areas feel more free?

• Where do I feel stuck, and where do I notice more flexibility or peace?

Tracking your progress this way helps you build self-awareness, spot subtle shifts, and celebrate wins that don’t always show up in plain sight.

Recovery Is Progress, Not Perfection

You don’t need to wait until every thought or behavior disappears to claim recovery. If you’re thinking differently, showing up more fully, or feeling even a little more at peace than before—that matters.

Healing happens in small, quiet moments. It’s not linear, but it is possible. And you don’t have to do it alone.

Looking for Support in Recovery?

At Tennessee Nutrition Counseling, I support clients across a number of states who are recovering from disordered eating, chronic dieting, or body image struggles. Let’s work together to reduce interference and help you build a more peaceful relationship with food and your body. Reach out to me today for a free consultation! https://www.tnnutritioncounseling.com/contact-8