Posts Tagged ‘breaking food addiction. losing weight’

Posted on February 1, 2010 - by Mary

Breaking Food Addiction

Since joining Weight Watchers Online (again) I’ve come to realize that I have a food addiction. Truly. Some people may think that’s funny or humorous, but I believe it’s truly a disease, like alcoholism or drug addiction. The only difference is that we need food to survive. So we have to have food in the house and we have to feed our families. So how do you go about breaking a food addiction, something you’ve struggled with your whole life?

What is food addiction?
Food addiction can also be described as compulsive overeating disorder. Some people with compulsive overeating disorder tend to be “binge eaters” as well. But not everyone with compulsive overeating disorder is a binge eater. You’ve probably heard the term “binge and purge”, which describes someone who binges on a large amount of food all at once, then purges the food by forcing themselves to vomit or by taking laxatives. I am not a binge eater. I do, however, think about food often, eat more than is what is necessary for nourishment, and often eat when I’m not hungry. If there’s food around, I will eat it even though I’m not even the slightest bit hungry. The smell or thinking of how it will taste is enough to make me want to eat it even though I’m not hungry or have just eaten something else.

I also associate social functions or gatherings with food, as well as outings and other events. For instance, when we plan a day to shopping, I think about the best places to eat and get excited about it. Or after church on Sunday’s I really look forward to eating out with our friends. It’s fun to spend that time with my friends but it’s also fun to eat with them, see what their having, and even share entrees with one another. Now, I realize that this sort of thing is normal and it’s okay to go out to eat with your friends and enjoy it. But, when you associate almost every activity with food, that’s when it becomes unhealthy. That’s why it’s so important to plan your meals ahead of time, as much as possible. And that’s why you need a strategy when you do go out to eat, so you don’t over indulge, then have to deal with the consequences afterward.

How to overcome food addiction
I believe first of all you have to have the right mind set. God gave us food to enjoy and nurture our bodies with. He created healthy, good tasting food so we can enjoy nourishing our temples He created for us. You must start thinking about food differently. You must start looking at food as nourishment, instead of comfort or some sort of satisfaction. I think the fast food industry has us so brainwashed into believing that if we don’t gorge ourselves, then we aren’t satisfied. I believe we’ve also been brainwashed into believing that we have eat 3 huge meals a day in order to be satisfied. The truth is, however, eating smaller amounts throughout the day is healthier for us and we will feel more satisfied, as opposed to eating large amounts all at once. I really like this concept because I like variety and I find I get a lot more variety when I eat smaller portions, like snacks, throughout the day.

For instance, I like to have a fiber bar with my coffee first thing in the morning. Then about 2 hours later, I like to have an orange or even a small serving of cereal. Then around lunch time I like to have a salad or a sandwich made with whole grain bread, deli meat such as turkey or ham with mustard and lettuce. For a snack I like to have a serving of chips (my downfall), some popcorn or another piece of fruit. A handful of nuts is also a healthy way to snack. And then for dinner I usually have a small piece of meat, a serving of vegetables, and a small potato or serving of rice (these are just some examples, I don’t eat this every single day).

Now notice, I said serving. A serving of cereal is 3/4 cup to 1 cup with 1/2 cup of milk. It’s not a heaping bowl, filled to the rim so that some of it falls out when you walk to the table. Trust me, I used to eat like that. But, learning to stick to the serving size really helps you to understand portions, so read the label and measure! You might be surprised at how “little” a serving size is, especially if you’re used to eating large amounts.

Breaking the addiction
Once you begin to eat true serving sizes, you will probably feel hungry at first. But, as your body gets used to eating smaller portions throughout the day, you’ll begin to notice how satisfied you feel after just eating “a little bit”. I’ve been doing Weight Watchers for almost 2 weeks now, and I can already tell the difference in how little it takes to satisfy my hunger. And when I overeat, I feel sick and bloated and sluggish. Believe me, though, every day I still want to dive into a bag of chips or grab some unhealthy snack just to munch, but slowly I’m learning not to give into those impulses and instead get a glass of water, a piece of fruit or some celery sticks.

I’m also finding I love crunchy veggies to snack on, especially celery and cucumbers. They are so naturally delicious, juicy and crunchy so they’re very satisfying. I think it’s important to find and keep some of those items on hand that are healthy and naturally delicious at all times so you can grab them instead of those potato chips or that candy bar.

I’ve also been trying not to think about or associate food with every occasion. Try to eat before you go out, that way you’re in control, and even if there is food being served, remember you don’t have to indulge in it. Also, drink plenty of water, which will also help to fill you up. I like mine with ice, and then I like to eat the ice cubes afterward

What are some of the things you do to help keep you satisfied in a healthy way?