It may seem a bit drastic to compare food addiction to drug or alcohol addiction but being addicted to food or having problems with overeating is a very real issue. Overeating can lead to heart disease and diabetes and the extra weight can cause undue stress on your entire body. One of the hardest aspects of dealing with food addiction issues is the fact that you can't avoid your addiction. Because you need food to survive you can't just quit food cold turkey. So how do you manage an addiction to something you need to survive?
Your Relationship With Food: In the wild sugars and fats are scarce and our brains are wired to reward us for eating these types of foods. Whether you eat out of comfort, boredom, happiness, sadness or you just love the taste of food you should take a look at what your relationship with food is. Your relationship with food can be not only psychological but physical as well.
Portion Control: Figuring out what portions you should be eating and finding ways to make eating those portions fun and easy is a big step in helping to manage overeating. Use smaller plates, cups and bowls. If you saw a serving size of fries on a dinner plate it would look a lot less than if those fries were served on a tea saucer. If you use smaller containers you can trick your brain into thinking you are eating more than you are.
Look at the serving size and calories on everything you eat. Use measuring cups and spoons to measure out the correct portions. Another thing you can do is eat your meals out of Tupperware containers so that if you feel full and you still have food left over you can put it in the fridge for later without wasting it.
Drink Water: Sometimes when you feel hungry you are just thirsty. If you have eaten fairly recently drink a glass or two of water. If after half an hour you still feel actual hunger you can go ahead and eat. Something to keep in mind when you are reducing your portions is that when you are used to eating large amounts of food your stomach will sometimes still feel empty even after you just ate or drank. Over time your stomach will adjust but it can be a hard feeling to sit with. Which brings me to my next tip.
Being Mindful or Learning to Sit with "that feeling": Whether you are reducing your portions or you are simply craving something to eat for any reason other than hunger there is a time where you are going to have to sit with "that feeling." The feeling of wanting, craving and hunger. Many people overeat because food just tastes so good and in that moment when you are eating something delicious it can make you feel great. Many people also know the guilt that comes after giving in and overeating. The next time you feel like eating that extra slice of pizza or extra scoop of ice cream, stop and think of why you want it. Learn to sit with that wanting feeling. Ask yourself why you need to eat more. How will you feel if you eat it? How will you feel if you don't eat it? Being aware in the moment of your cravings will help you to resist them over time.
Savor your food: I mean really savor your food. If you just chew and swallow your food quickly your meal is not only gone faster but you don't feel as satisfied. Chew it slowly and enjoy the textures and tastes. The longer it takes you to eat the more satisfied and fuller you will feel. It takes about twenty to thirty minutes for your brain to tell your stomach that you are full.
Brush Your Teeth: Seriously. If you have a craving and that you don't want to give into, brush your teeth. Not only will you not want to eat after using toothpaste but you will also have better dental hygiene.
Find a Hobby: Finding something that makes you happy, makes you feel productive and gives you a healthy outlet can be great in helping to manage not only problems with overeating but problems with anxiety as well. Whether it's scrap booking, knitting or rock collecting having a hobby that you enjoy can help you transition from turning to food to having a healthier alternative.
Exercise: Exercise is great for so many reasons. It makes you look good, it makes you feel good and it is necessary to help you stay healthy. If you haven't already incorporated an exercise regimen into your daily routine next time you have a craving or want to turn to food exercise instead. Go for a walk, pop in a workout DVD, march in place. Whatever it is, get active so that you can focus your cravings into a healthier outlet.
As I said before issues with food addiction are very real and can be serious. There are often many reasons as to why you are seeking comfort from food. Although I hope the tips I have given have been helpful, seeking help from a professional in learning to address the underlying psychological reasons you may turn to food will further help you along your weight loss journey.
I hope this has helped. If you have any blog suggestions, questions or feedback please feel free to leave a comment. Take Care!
