Addiction to food is quite rare because everybody needs food in order to survive. Our survival instinct even tells us that we need food to motivate us to get sufficient amount of energy for the body. We may not realize that we are actually suffering from food addiction. Similar to any substances, eating reach the pleasure center in the brain thus creates a certain levels of motivation but it became an addiction when you crave more foods in order experience pleasure.
Foods that are often craved by binge eaters are processed foods that include sugar, flour, fats and salts. These are common foods that overeaters often consumed and eventually develop as part of their habit. With that being said, I decided to prepare a lists of tricks that can actually help you to break free from your unusual high-consumption of food eating this year. Do it committedly and thank me later!
ASSESS YOUR EATING TYPE AND TAKE CONTROL
Perhaps the hardest part is to take control of something. But first, assess yourself and see what kind of eater you are. Based on Brian Wansink, Ph.D. and the author of Mindless Eating said that there are five groups of eating habits and assess where you belong:
- The meal eaters
These people mainly eat during mealtime and usually eat quickly and in big-sized portion of foods. They are often known as the people who have good appetites.
- The snack eaters
From the word “snack”! These people are snack lovers and often grabbing snacks whenever they can. For them this is the most convenient way of eating anytime and anywhere. They are usually the group of people who uses foods as an outlet of boredom or when they are doing some work or watching TV.
- The party eaters
These groups of people are normally the professionals or those associate in the corporate world. Food is often associated with meetings, get together, company’s event or for fun parties. Imagine the abundance of alcohol beverages and foods right before their eyes and they can’t seem to avoid it.
- The restaurant eaters
Let’s admit it; all of us commit this mistake once. Restaurant indulgers are people who are fond of dining out. This can be college students, young professionals and busy parents who don’t have time to prepare meals at home.
- The workplace eaters
This may sound like it’s not a big deal because it helps you save more time but eating while multitasking on your work can make you unaware of the significant portion of foods you have eaten. These are type of people who do not cook their own food and are not interested in their meal plan every day.
TAKE CONTROL OF YOUR MIND
This speaks of how you view foods and how you “fight” it. What usually happens prior to eating or not-eating it is there will be a lot of self-talk going on. Talking or arguing in your mind about whether to eat the food or not can help you make better choices. It is the same thing with a person who wants to jump off a high rock. The longer they wait for the jump, the less chances they will actually jump this is because of the self-talk that’s going on in their minds. Tell and remind yourself of the consequences and your goals before consuming the food.
YOU DON’T HAVE TO BE PERFECT
Believe it or not, most addicts are usually perfectionist people and the same thing goes for the food addicts. As a matter of facts, perfectionism is often associated with food addiction. I am starting to think this is right even without experts’ scientifical proof. I have known some people who have food addiction and surprisingly they were also straight A’s students back in their college days.
How does perfectionism associated with food addiction? Well, here is the truth: perfectionist people are often very detailed about what they eat and how they eat. They will take control of everything from the food they eat and their surroundings. However, we all know that everything can’t be perfect all the time, even if you try harder things will cut loose eventually and this is where eating creeps in – when you feel completely disappointed and frustrated to see that things doesn’t fall into place. Everything doesn’t have to be perfect; as long as it is balance and healthy then live in that lifestyle. You don’t have to be perfect but be happier, you are better that way.
TAKE TIME TO “LISTEN” TO YOUR BODY
Identify the real physical hunger or just merely “emotional” hunger. If you feel hungry drink plenty of water and wait for few minutes, if you truly are hungry your body will let you know through symptoms like pulsating of the hands, dizziness, fatigue or lethargic feeling. When you eat, don’t immediately stuff in everything in your mouth but instead take the time to munch and eat slowly. This will promote good digestion and your body will tell you if you are satisfied.
I hope through these simple tips you can learn how to break free from emotional eating or food addiction. It is not compulsory that you follow all at once but you can also choose any from the tips and apply them. Be consistent and patience to yourself and as time goes by you can add another tip or more.