How to beat food addiction
Food is one of the easiest ways to "praise" ourselves for achievements or to "celebrate" a good mood. We also look to food for support when we feel bad - it's a way to "get out of the hole".
Everyone has different food preferences, but it's usually fat and sugar that create addiction.
Food can trigger the release of dopamine - one of the "happy" hormones - so it can be addictive in a similar way to drugs, which can sometimes be just as difficult to get rid of.
Psychological factors that cause food addiction
These are usually emotions and stress. When we are in an elevated mood or experience a high level of satisfaction from accomplishments, we reward ourselves for it. Similarly, we turn to food when we feel bad.
Unfortunately, nibbling on stress is just a distraction, not a solution to the problem. Brain chemistry can be severely affected, as foods rich in fat and sugar can alter the reward center just as drugs and alcohol do.
Sugar is a natural high that is easier to get than cocaine and gives the illusion of safety. Severe psychological trauma can also lead to food addiction. A study of women with PTSD found that food addiction was twice as common in women with PTSD as in women without PTSD.
How to overcome food addiction
Changing habits takes effort and time. With the following steps, you can try to overcome food addiction on your own.
- Change your eating plan. Take note of those foods that contribute to weight gain and poor health and form new eating habits.
- Think about what compels you to eat more. Is it stress from long work hours, boring long days of idleness, intense workouts, or arguments with a family member or coworker? Figure out the reason that is causing you to overeat.
- Plan your meals. Allocate foods for the day and eat on a schedule.
- Find other relaxants. Listen to music, watch a movie, read a book, or talk to a friend as an anti-stressor rather than ordering food.
- Remind yourself of your goal on a regular basis. If your goal is to lose weight, write it on a post-it note and hang it on your refrigerator or mirror, most importantly in a prominent place.
- Don't keep tempting foods at home. Out of sight, out of mind.
- Inform your friends and family of your plans. Informing family members that you are participating in a weight loss program, changing your lifestyle and diet will be helpful to them.
- Keep a food diary. Mindless eating is a huge problem in our busy multi-tasking lives. We eat while working, watching movies, or while talking on the phone. Keeping a food diary will help you realize your eating habits and make changes. Even if you want to take your mind off home cooking, make a list of healthy restaurants to go out to eat at beforehand.
- Think of new ways to "praise" yourself. Reward yourself with trips and mini-breaks.
- Stick to a balanced diet. Don't skip meals or overeat. A healthy, well-balanced meal, with protein, fiber, carbohydrates, healthy fats, and plenty of fruits and vegetables should curb cravings for overeating.
It is advisable to seek help in correcting your eating behavior from a professional. And get ready for withdrawal syndrome, which is inevitable, as with getting rid of any other addiction: you may suffer from anxiety attacks, poor health, mood swings and antisocial behavior. If these symptoms become uncontrollable, seek help from a mental health professional.
