Tips To Break Free Of Your Food Addiction

Is it possible to be a food addict?  Yes!  And, here are some fascinating facts about food addiction.  According to addiction expert Mark S. Gold M.D., from the University of Florida, brain scans confirm that when food addicts imagine their favorite foods, the images trigger anticipatory brain changes that are virtually identical to the brain changes of an alcoholic or drug addict contemplating booze or drugs.  The foods that set-off these brain changes are usually highly dense, fat-rich foods such as cheeseburgers and sweets, which the brain registers as rewarding.

The Dopamine Connection

Food addicts, just like other addicts, have fewer receptors for dopamine (a neurotransmitter involved with feelings of pleasure) than other people do.  Skimpy supplies of dopamine in the brain makes them overeat, to increase dopamine levels.  It’s no different than a shopaholic hitting the mall to satisfy their shopping craving, or an alcoholic drinking to feel better.  Addressing a dopamine shortage with foods and supplements that assist the body in dopamine production is important, and far better than overeating to increase dopamine levels.  Also, overeating also leads to and reinforces food addiction.  Regular overeating creates changes in the brain that make eating even more addictive, by emphasizing food-related sensation and pleasure.

If you feel like your eating is out of control, the good news is that there are ways to tame temptation.  Below are some brain and body retraining strategies to help you break free of your food addiction and get rid of appendix pain completely but before this you should know about where is your appendix – healthandcaretips.  Keep in mind that everyone is different, and you might need to try a few to find the one or ones that work best for you.

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Are You A Food Addict Quiz

How do you know if you are preoccupied with food in an unhealthy way?  If you answer yes to any of the following questions, you might have a food addiction.

  1. Do you constantly think about food?
  2. Do you often eat more than you need or want, and to the point of physical discomfort?
  3. Do you keep a secret stash of food and worry about other people eating something you want?
  4. Do you feel ashamed, anxious or frantic about your eating habits?
  5. Do your eating habits (wanting to eat certain things, feeling fat, etc.) interfere with your social life and relationships?

More food quiz is available here on http://healthandcaretips.com/

Body and Mind Retraining Strategies

Downsize the Dinnerware Repeated studies prove that the bigger the food container, the more food we put on it.  And, the more food in front of us, the more we eat.  Stop using your Frisbee-sized dinner plates and downsize to using plates that are no larger than 6 inches across.  Also, replace using your big soup cauldrons with smaller rice bowls.  Eating off of smaller sized dinnerware will bring awareness to proper portion sizes, and reduce the temptation to overeat.

S-L-O-W Down Most food addicts eat fast.  Way too fast.  It takes the hypothalamus of a thin person anywhere from 12-20 minutes to even register that food has been consumed, and send back signals of satiety, meaning I’ve had enough, you can stop feeding me know.  Most food addicts barely take the time to properly chew their food, and will almost never put their silverware down in-between bites.  It’s more of a shoveling act.  Time to get out a timer and baby-sized silverware.  Every time you eat, set a timer for 20 minutes.  Your goal is to take ALL 20 minutes to consume your meal, as well as using baby-sized silverware, AND putting your silverware down between every single bite.  Start tuning into your body’s signals.  Savor each bite and concentrate on your foods taste and texture.  This helps your belly and brain feel that you’re getting full.

Daily Weigh-In Sure, the truth can be painful but is far better to know than not know.  What you’re aiming for by doing daily weigh-ins, is a feedback loop.  This will help you curtail your intake when you’ve consumed more food than you need.

Journal Become a journalist and write down everything you eat (yes, every bite of anything), the amount you eat, when you eat it and what you felt when you ate it.  And, as that journalist, look for the underlying story or meaning.  If you are putting food into your mouth for any reason other than physical hunger, address the root cause and brainstorm as to how you can avoid medicating moods with food.

Switch AddictionsFind a positive addiction to replace your food addiction with.  Get addicted to exercise, or a hobby (an old one or a new one).  In the beginning, most positive type habits are not as inherently habit-forming, so you need to give yourself some extra incentives.  For example, reward your new, positive addiction by getting yourself a treadmill, painting supplies, new garden tools or whatever else would support your new, positive addiction.  Be creative and be persistent.

Surround Yourself With Support Most food addicts, just like other addicts, have greater success when they have a support element in place.  This can be family, friends, online support groups, individual therapy, pairing with a weight-loss buddy, or attending support groups.  Overeaters Anonymous is modeled after Alcoholics Anonymous, and you pay by donation only.  Select a support element that fits your personality and lifestyle.

Identify and Dodge Your Triggers Journaling will help you to identify your overeating triggers.  Once you start to recognize your triggers, the moment they kick in, immediately have a list of other solo activities that you can refer to instead of eating.  For example, go work in the backyard or garage; clean out your closet or junk drawers; compile a scrapbook, or take the dog for a walk.  Refuse to give into non-physical hunger and keep yourself busy with one of your alternate activities.  Also, ditch your secret stash of munchies.  There will never be a day so dire that you will need an emergency stash of cookies or chips.  Do it, and do it right now.

Starting today, right this very moment, take the steps necessary to be in control of your eating.  Food never jumps in our mouths; we make a choice to put it in our mouths.  Implement these body and brain retraining strategies, and say goodbye to your food addiction once and for all.