Our body has certain hormones that scientists show that are responsible for addiction. Eating too much is also addictive since some people have little control over what and how much they eat. This not only leads to obesity, but also to certain mental disorders, such as overeating and even depression.
At Healtfit, we have gathered some great advice from nutritionists and diet experts to help you combat food addiction.
Replace processed foods and sweeteners with nutritious alternatives.
Many researchers claim that foods high in sugar, artificial sweeteners and fats are addictive and cause chemical reactions in the body. Processed foods generally contain almost all of those, so it is important to buy healthier foods. To make it easier, make a shopping list so you can follow it and avoid unexpected purchases.
Manage your portions.
If you can’t completely eliminate unhealthy foods from your menu, nutritionists say you can reduce your addiction by eating only a certain amount. For example, if you want to eat french fries, buy the smallest package once a week. Also, find out how much you can consume a particular product safely and eat only a portion. If you are still hungry after one serving, wait about 30 minutes before taking another. At this point, your urge to eat is likely to disappear.
Eat healthy foods regularly.
You can reduce your cravings for certain foods if you can meet your nutritional needs with a balanced diet. We’ve all learned that breakfast is the main meal of the day. In addition, some psychiatrists say that choosing a healthy diet at the beginning of the day tends to help incorporate healthy strategies into your routine.
Change your social habits.
As with people with other addictions, food addicts have to break the cycle expert claim. Changing your daily routine can be very useful to get rid of uncomfortable eating habits. Try to spend more time in non-food events. For example, instead of eating with friends, you can watch a movie.
While eating, sit at the table, focus on food and chew slowly.
Our hormones are responsible for our intake of appetite and calories, and it takes about 20 minutes to send signals to the brain that it has eaten and is already full. Therefore, if you drive more slowly, the probability of overeating and arriving will be greatly reduced.
Pay attention to emotional nutrition.
Many people think that eating a lot can be useful if they are upset or stressed. But this only increases the desire to eat and has nothing to do with problem-solving. First, emotional eating is usually associated with unhealthy eating habits such as candy, cakes, pizza, etc. You can avoid this by looking for healthy ways to manage stress. Meditation, yoga, exercise, talking with friends and even reading and watching TV shows, if you do it regularly, can significantly reduce stress and lose weight.
Sleeping well is very important to stay healthy and deal with daily stress. Caffeine, a stimulant, can significantly affect your relaxation if necessary. In addition, studies show that there is a link between lack of sleep and weight gain. Reducing caffeine intake can help you lose weight significantly.
Cooking at home.
Eating at home is better for you, because of the control over what you eat experts endorse. Knowing exactly how much salt, sugar or fat is on your plate and when you can change and swap ingredients will give you a better idea of how to achieve your nutritional and caloric goals.
See all the progress you make and Acknowledge it with incentives and rewards you love.
For example, you can reward yourself with a spa treatment or something you really enjoy after a week of regular exercise. Or set a goal for healthy eating for a month and then celebrate with friends you love. Experts believe that this type of reward system really helps overcome the addiction to food.
Take care of your body.
Studies show that massage can be a useful part of your weight loss program. For example, Swedish massage is very useful for blood circulation and muscles, affects problem areas of the body and improves overall well-being. You can also use special creams for self-massage in problem areas such as the stomach, legs, and hips.
Seek professional help.
Coping with the effects of food addiction can be quite difficult, so you’ll never feel bad asking for help. If you think you have an eating disorder, see a doctor immediately. Treatment for these disorders often includes therapy, support groups, and certain medications.
Is there any product I depend on? Do you have your own way of dealing with this addiction? Please let us know your answers in the comments section.