Seven Ways to Beat Food Addiction

pHion Balance  |  1 Comment

Food addiction is a real disorder that affects more people than you may realize. People suffering from this disorder think about food constantly, have trouble stopping themselves from eating, and may often binge large quantities of food at one time. Beating a food addiction isn’t always easy but there are steps you can take to conquer your unhealthy desire for food.

Recognizing the Problem

If you are concerned about your eating habits but uncertain if you have a food addiction you can take a self-assessment test that will help you understand your relationship to food. If you feel that you do have a food addiction talk to your doctor. 

Process of Elimination

Take a look at the foods you eat and gradually eliminate items that are high in sugar, saturated fat and sodium. Little by little your body will stop craving these food items so often. Add healthier foods to you diet like fresh fruit and vegetables.

Portion Control

If you are used to eating a large quantity of food at one sitting, start to reduce the size of your portions. This way your body will begin to stop expecting so much food and you will be able to assess your true level of hunger.

Non-food Rewards

Treat yourself for making progress with your addiction recovery, but not with food. Instead buy yourself a new outfit or take a mini-vacation. This will help to break your association of food as a reward.

Stay Active

Adding exercise to your daily routine will not only help you get in shape it will also help to take your mind off food. Social activities can also help to replace you preoccupation with eating and increase your sense of well-being.

Mind Control

If you find it difficult to stop thinking about food, do some simple tasks to shift your focus, like washing laundry, reading a book or working in the garden. Each time you distract yourself from thoughts of food you are gaining more control over your addiction.

Seek Support

If you are struggling to beat your food addiction, it may help to join a support group. You can find information about support groups in your area online or by asking your doctor. Taking to other people with the same problem will help you feel less isolated and may strengthen your determination to overcome the disorder.

Here's to your wellness,

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Pam Peeke (5 months ago) Reply to comment 0    As i write in my book, The Hunger Fix, food addiction is not as simple as cravings or dieting. Substance abuse researchers say that the brain adaptions that result from regularly eating so-called hyperpalatable foods – foods that layer salt, fat, and sweet flavors, proven to increase consumption – are likely to be more difficult to change than those from cocaine or alcohol because they involve many more neural pathways. Almost 90 percent of the dopamine receptors in the vental tegmental area (VTA) of the brain are activated in response to food cues. Brand-new research also shows direct evidence of lasting and fundamental injuries to a part of the brain that helps us regulate our food intake, the hypothalamic arcuate nucleus. Within three days of being placed on a high-fat diet, a rat’s hypothalamus (the area of the brain that responds to the hormones that signal hunger and satiety, pair and maternal bonding and certain social behavior) shows increased inflammation; within a week, researchers see evidence of permanent scarring and neuron injury in an area of the brain crucial for weight control. Brain scans of obese men and women show this exact pattern as well. While many of your methods are good, it takes a full-on approach to managing food addiction: a program of foods high in dopamine- and serotonin-boosting chemicals, and brain-amping activities (from simple exercise to listening to music) to regrow those receptors and bring the confidence of fulfillment and health. There is lots of low-cost help available to you, from 12-step programs to the latest research in the science of food addiction to free meditation classes in your area. Just believe and continue to reach out. 1