Food addiction is a very real and difficult condition for many people.The same reward and pleasure centers of the brain can be triggered by foods rich in sugar, fat, and salt.If you think you have an addiction to food, there are ways to bring it under control.
Step 1: There are psychological issues related to food.
Some people have bad eating habits.Growing up, you didn't have enough to eat.You may have learned to fill the void with food if your needs were not met as a child.If you have psychological issues related to food, talk to a therapist.
Step 2: Don't eat if you know when to stop.
If you can't control the types or proportions of food you eat, that's a sign of a food addiction.These cravings can lead you to eat more than you need to, which can be bad for your health.Understand your body's natural hunger impulses and try to recognize signs that you are full.Instead of emotional cravings, focus on physical sensations.Binge eating involves eating large amounts of foods high in sugar, salt or fat.If you are sick, you may not be able to say no to certain food.You may be engaging in harmful binge eating if you find yourself eating well past you're no longer hungry.
Step 3: Don't worry about food.
The roots of a bad food habit can be mental.If you become obsessed with food availability, making sure you have enough, you may have an addiction.People with food addictions become obsessed with the availability of food at social gatherings.It's possible to have a food addiction if you think more about making sure you have enough to eat and fixating on the availability of certain foods than the company around you.
Step 4: Stick to a healthy diet.
This may be a sign that food consumption has a greater control over your life than you think, if you find yourself constantly trying new diet regiments and unable to stick to one.Take note of what gives you the most difficulty when trying a new diet to curb eating.It can be an indication of an addiction if you feel like you can't give up certain foods.
Step 5: Pay attention to how your eating affects you.
Food addiction can lead to mood swings, anxiety, and even depression because of an inability to control food.If you get upset that you eat too much or use food as a way to regulate your emotions, these are all signs of food addiction.Track your progress by keeping a food and mood diary.Make a note of your mood every 3-4 hours by writing down everything you eat during the day.Look for patterns after reading over the entries.It's a good idea to note things like feeling ashamed about your weight and self- image, eating when you feel depressed or as a reward during a celebration, and becoming anxious when there isn't a certain type or amount of food available.
Step 6: Foods that promote a healthy body are what you should eat.
A food addiction can cause a lot of health problems.If you see yourself suffering from symptoms related to a food addiction, you might want to evaluate your eating habits.A person is obese.Excess fat is likely to be stored if you ingest more food than your body can handle.A food addiction can cause a number of health problems.If you become accustomed to the foods that are high in sugar, you will subconsciously crave and need them.High cholesterol and blood pressure.Poor eating habits can cause your cholesterol and blood pressure to go up, even if it's just a genetic problem.
Step 7: You have a food problem.
Take a candid look at how food has a negative effect on your life if you keep a journal of your food habits.You need to know that you have a problem that needs to be fixed in order to go down the path of recovery.
Step 8: There is a therapist that specializes in food addiction.
You can find help when you realize you have a problem with food.If you have experience with food addiction, a therapist is a great option.They can help you understand the root causes of food addiction.Cognitive behavioral therapy helps you understand how your mind and body react to food.Interpersonal therapy focuses on how relationship issues contribute to eating disorders.You can make binge eating less frequent by improving communication and relationship skills.
Step 9: If you need help, turn to your doctor.
A doctor or Psychiatrist can help with mental and physical symptoms.If a physician deems it necessary, there are new drugs that can help control food addiction.There are biological roots to food addiction.When your body is full and no longer hungry, your hypothalamus may not be alerting you properly.Serotonin levels have been found to be linked to food addiction.A medical doctor can help rule out these problems.If you see a physician about your food issues, it is a good idea to also speak with a nutritionist or dietician.They can help you balance the medication with a healthy diet, determine what foods will make you feel full, and decrease cravings for unhealthy foods.
Step 10: There is a program to help with food addiction.
Food Addicts in Recovery Anonymous is one of the great programs.You can use the internet to find out which groups are available in your area.It might be helpful to be in a group setting where other people are dealing with the same problem.Some of these are meeting based groups that offer help in certain areas.If you want to try on your own, Food Addicts Anonymous offers in person help as well as phone or e-mail help.
Step 11: The temptations of food can be avoided.
It's a good idea to get rid of temptation at your house and workplace.You are more likely to eat junk food if you have access to it.Don't stock your cupboard with junk food that you're likely to be tempted by, and keep only healthy foods on hand.
Step 12: For support, lean on your family and friends.
People who are close to you can help keep you accountable and on track.If you live with a loved one, express your difficulties to them and they may be able to offer support that will help you say no to bad choices.You might want to have an accountability partner.Help each other stay on track by finding a friend or family member who is working through similar issues.
Step 13: Don't just change your lifestyle because you eat food.
Diets have negative and temporary meanings.Think of your changes as healthy lifestyle changes that make you a more rounded, healthier person.It is possible to decrease your cravings for junk food by exercising.
Step 14: Stick to a schedule.
Plotting when you will eat can help make you aware of when and how much you eat.It is recommended to eat lunch four hours after breakfast and dinner five hours later with a small snack before bed.If you want to build a healthy meal plan, you need to work with a dietician.
Step 15: You shouldn't eat foods that make you feel bad.
The same chemical response that makes addiction possible can be triggered by foods with high amounts of sugars and fats.Slowly remove these foods from your diet.If you don't cut them out completely, you can end up with headaches and other symptoms of withdrawal.Any food high in sugar should be avoided, as well as foods with high fructose corn syrup.You should avoid flour and wheats as much as possible.Over time, getting rid of the main components of binge foods will help alleviate your cravings.Try to eat something that is plain, like a whole grain cracker.If you don't want the cracker, your body can tell you that you're not hungry at all.
Step 16: Take into account proportions for each meal.
You should include certain foods and proportions in your meal.Most vegetables should be 1/2 cup for lunch and dinner.Visit www.choosemyplate.gov to learn more about the proper proportions of different foods.You should include a grain with every meal.You should eat 1 cup of grains for breakfast, lunch and dinner.Water is the best for a beverage.If you want coffee, make it decaffeinated because it can make you crave it.It's important to get enough meat in your diet.It takes a lot of work to break down and leave you feeling full.2 ounces of poultry or fish and 1 ounce of red meat should be added to each meal by men.