Learning How To Stop Overeating Is The First Step To Take In Weight Loss But Whats Next
Hopefully, this article will help you take this first step! Youll feel much happier and healthier when you stop overeating. But whats the next thing to do? Whats the second step? The third? The fourth?
Well, if you really want to lose weight, simply learning how to stop overeating isnt going to cut it. You need to have a precise weight loss plan to follow. A diet plan, a workout plan, a maintenance plan.
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Social Causes Of Food Addiction
Scientists believe there are many social pressures that contribute to food addiction.
This includes social pressure to be thin and the social disapproval for people who are overweight.
This pressure fuels the food addicts self-disgust.
The resulting depression causes the food addict to overeat in an attempt to feel better about themselves.
Do You Have A Food Addiction
All addictions share similar behavioural symptoms. It is not a lack of willpower that keeps people using their drug of choice no one wants to be an alcoholic or drug addict, nor does anyone want to be obese and addicted to food.
The following questions can help you determine if you have a problematic relationship with food:
If you answer a resounding yes to more than half of these questions you probably struggle with an addiction to food.
Not surprisingly, those in addiction recovery are more susceptible to becoming addicted to food. Replacing one addiction with another is not uncommon, and those formerly suffering from drug addiction may find they begin to use foods addictively.
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The Science Of Sugar Addiction
Since sugar is by far the most addictive food type, it makes sense to cover the science behind sugar addiction.
The biochemical underpinning for sugar addiction can be explained in four simple steps:
- Step 1 An increase in blood sugar forces the pancreas to secrete insulin. The insulin breaks down sugar so blood sugar levels drop
- Step 2 When blood sugar levels drop, a signal is sent to the brain telling it blood sugar levels need to rise
- Step 3 The brain releases hormones that cause cravings for sugar. The person also feels weak and slightly agitated
- Step 4 The sugar addict then binges on sugary items in order to satisfy these cravings
Precisely Articulate What Triggers Your Cravings
Knowing what triggers your desires for certain foods helps you prepare for those moments before they happen. If you tend to eat when you are stressed, then instead of reaching for a chocolate bar when you walk away from your desk, bring your sneakers and go for a walk. When Im feeling sad and tempted to eat for no reason, I take a shower and wash my hair which really helps me feel much better.
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Signs Of Food Addiction
Researchers at Yale University’s Rudd Center for Food Science & Policy have developed a questionnaire to identify people with food addictions.
Here’s a sample of questions that can help determine if you have a food addiction. Do these actions apply to you? Do you:
- End up eating more than planned when you start eating certain foods
- Keep eating certain foods even if you’re no longer hungry
- Eat to the point of feeling ill
- Worry about not eating certain types of foods or worry about cutting down on certain types of foods
- When certain foods aren’t available, go out of your way to obtain them
The questionnaire also asks about the impact of your relationship with food on your personal life. Ask yourself if these situations apply to you:
- You eat certain foods so often or in such large amounts that you start eating food instead of working, spending time with the family, or doing recreational activities.
- You avoid professional or social situations where certain foods are available because of fear of overeating.
- You have problems functioning effectively at your job or school because of food and eating.
The questionnaire asks about psychological withdrawal symptoms. For example, when you cut down on certain foods , do you have symptoms such as:
- Other physical symptoms
The questionnaire also tries to gauge the impact of food decisions on your emotions. Do these situations apply to you?
Overcome Food Addiction With A Friend Or Family
Its nice to know that youre not alone during your treatment. So if you can reach out to family and friends to help you get through with it, then do so. If you ask your family to do this with you, you can all agree not to buy junk food in your house anymore.
It also helps if you reach out to your friends so the next time you hang out and have lunch, youd pick a healthy restaurant rather than a fast-food chain. Its also nice to have a friend watch out for what you eat. It may be annoying, but you know its for your own good.
You can also share recipes for healthy meals and cook healthy foods for one another. Going on a diet is much easier if you have a support system helping you overcome food addiction. You can even exercise together.
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Know The Truth About Junk Food
Most of us eat junk food without really knowing what we are eating. Finding out the ingredients in your favorite junk food can gross you out and make you crave it less.
For instance, processed foods like sausages and Tang contain carcinogens, which have been shown to increase the risk of cancer.
A quick google search will show you all the gross ingredients in your favorite food. You may even want to go farther and research how these foods are prepared.
A Food Addiction Has Defined My Entire Life And It Is Slowly Killing Me
Food is the great love of my life. Ive forsaken everything else for it. Ive chosen it over lovers, over experiences, over family, over my career
A food addiction is able to flourish, unjudged, when you live on your own. Its the chocolate thickshake spilled on the back seat of the car getting into every crevice revealing itself to still be there, somehow, when you think its all cleaned up six months later.
Astonishingly, the jury is still out on food addiction. The DSM 5 only includes alcohol, drugs, cigarettes and caffeine as the types of substance-use disorders. Twelve-step programs say an addiction is a physical compulsion, coupled with a mental obsession.
Whatever addiction is, an addiction to food has defined my entire life.
Memories are rarely about people and places. Theyre about food.
High school is apple muffins from the canteen, stolen Twisties and Milo bars from my parents grocery store, packets of Vita-Weat sandwiches made with butter and Kraft Singles.
University is a weird obsession with sweet potato and balsamic dressing, coupled with trip after trip to what I called Wollongongs Fat Land a restaurant and petrol strip populated with McDonalds, KFC and Chilis.
Ninety per cent of this food has been bought at great cost and sneakily brought home into my bedroom
I live in Hobart, Tasmania now and my time there has been about artisan donuts and roasted sweet potatoes with almonds and yoghurt from a local restaurant.
Take Our Quiz And See
Food addiction can show itself in many different ways. We thought we lacked willpower or self-discipline. Many of us had self-discipline in other areas of our lives, but not with food. Or if we sometimes restrained our eating while on a diet, it never lasted very long.
We heard people express feelings of low self-esteem, fear, doubt, insecurity, shame, guilt, and hopelessness around their relationship with food. We hated to admit that we had a problem and that we were not normal with food. Over time we became aware that these were symptoms of food addiction.
Mental Hack #: Cognitive Control
Cognitive control revolves all around how you view food, and I divide it into two broad categories:
Theres often a lot of self-talk going on when we try to fight foods . And what usually ends up happening is that the more time we try to talk ourselves out of something, the stronger it becomes and the more it steals our attention.
Ever tried jumping off a high rock? The longer you wait and talk yourself up, the less chance you will actually jump.
One of the easiest things you can do in regard to your mind is change the mental chatter.
Rather than looking at cookies and ice cream and saying to yourself, Oh man those look good, tell yourself the truth, I know I cant just have one bite Im going to eat 20, and even remind yourself of your goals, tomorrow Im going to feel like crap and totally regret this.
Jon Grant, at the university of Minnesota, asks patients with a history of shoplifting to write out a shopping list before they go to the grocery store and just put two items on the list: handcuffs, to remind them of their previous history, and a bologna sandwich, to remind them of what they were eating in jail.
Basically this just jogs their memory and reminds them of the consequences of their behavior, and similar to saying Ill feel terrible after eating cookies, it instills a sense of guilt beforehand. .
Setting rules for your food is another way to beat using willpower.
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Enjoy Healthy Meals And Snacks
Some research suggests that eating meals and snacks that are both nutritionally adequate and satisfying to your taste may help control your appetite. As a result, this may suppress excessive food thoughts throughout the day .
Nutrient-rich foods are those that contain significant amounts of vitamins, minerals, and other healthy nutrients like phytonutrients. Examples include fruits, vegetables, nuts, seeds, eggs, and seafood.
Furthermore, foods that are high in protein, fiber, and whole grains typically keep you feeling full for longer, which can keep thoughts of food at bay .
Heres a guide you can use to determine how much protein, fiber, and other nutrients are recommended for your daily calorie intake.
Some healthy snacks that are both nutrient-rich and packed with protein or whole grains include:
- Greek yogurt with fruit
- cottage cheese with cherry tomatoes
- whole grain crackers with sliced cheese
Additionally, countless other snacks are also nutrient-rich and satisfying. Just keep in mind that choosing snacks that suit your personal preference also plays a role when it comes to staying satisfied and controlling food thoughts during the day.
Food Addiction Treatment Programs
Food addiction is a serious medical condition. Similar to drug addiction, the symptoms of food addiction can include difficulty controlling behavior, cravings, tolerance, dependence, withdrawal symptoms, and relapse.
Unfortunately, many people who suffer from food addiction may hesitate to get help because the condition is often accompanied by feelings of shame, guilt, and low self-esteem.
This article answers the following questions about food addiction treatment:
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Learn How To Cook Plant
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.
For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
How To Overcome Food Addiction
The effects of certain foods on the brain make it hard for some people to avoid them.
Food addiction operates similarly to other addictions, which explains why some people cant control themselves around certain foods no matter how hard they try.
Despite not wanting to, they may repeatedly find themselves eating large amounts of unhealthy foods knowing that doing so may cause harm.
This article examines food addiction and provides tips to overcome it.
Food addiction is an addiction to junk food and comparable to drug addiction.
Its a relatively new and controversial term, and high quality statistics on its prevalence are lacking .
Food addiction is similar to several other disorders, including binge eating disorder, bulimia, compulsive overeating, and other feeding and eating disorders.
Food addiction is a highly controversial concept, though most studies suggest it exists. It works similarly to drug addiction.
Processed junk foods have a powerful effect on the reward centers of the brain. These effects are caused by brain neurotransmitters like dopamine .
Food addiction is not caused by a lack of willpower but believed to be caused by a dopamine signal that affects the biochemistry of the brain .
Food addiction is thought to involve the same neurotransmitters and areas of the brain as drug addiction.
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Avoid Alcoholic Drinks And Caffeine
As much as you can, avoid alcoholic drinks and caffeinated beverages . Evidence shows that drinking alcoholic or caffeinated beverages triggers poor eating choices.
Coffee can cause the body to crave sugary drinks or sweet foods. In addition, too much caffeine can cause anxiety, and an anxious person may end up resorting to binge eating comfort foods to feel better.
Drinking alcohol may also cause you to become hungry. For sure you have experienced this. After a night of drinking or bar-hopping with friends, eating whatever you see on the fridge, even junk food seems like a good idea. Because alcohol causes poor judgment in many people, so this can break your recovery.
Also, avoid soda because it has addictive substances and has high sugar contents. Dont make it a part of your every day life to consume sugar because this can trigger addiction to your brain.
Know The Type Of Eater You Are
According to Brian Wansink, Ph.D., there are 5 types of junk food eaters:
Snack grazers: These people eat junk food just because its available. Sometimes they snack when bored, nervous, or idle.
Restaurant indulgers: This type frequents restaurants and overindulges in junk food.
Meal stuffers: They eat during mealtimes but they overindulge.
Multitasking diner: These people eat while doing different tasks like driving, using the computer, walking, and so on.
Party bingers: These are usually professionals, who overeat in social events.
Itll be easier for you to overcome junk food addiction once you discover the type of eater you are. For instance, if youre a party binger, eating a healthy meal before the party can prevent snacking.
Restaurant indulgers can benefit from cooking healthy meals at home. If youre too busy to cook every day, use these meal prepping ideas.
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Getting In The Right Mindset