Food Addiction – A Serious Problem With a Simple Solution

Eating healthy and losing weight seems downright impossible for many people.

Despite their best intentions, they repeatedly find themselves eating large amounts of unhealthy foods, despite knowing that it is causing them harm.

The truth is… the effects of certain foods on the brain can lead to downright addiction.

Food addiction is a very serious problem and one of the main reasons some people just can’t control themselves around certain foods, no matter how hard they try.

What is Food Addiction?

Food addiction is, quite simply, being addicted to junk food in the same way as drug addicts are addicted to drugs.

It involves the same areas in the brain, the same neurotransmitters and many of the symptoms are identical (1).

Food addiction is a relatively new (and controversial) term and there are no good statistics available on how common it is.

This is very similar to several other eating disorders, including binge eating disorder, bulimia, compulsive overeating and having an “unhealthy” relationship with food.

How This Works

Processed junk foods have a powerful effect on the “reward” centers in the brain, involving brain neurotransmitters like dopamine (2).

The foods that seem to be the most problematic include typical “junk foods,” as well as foods that contain either sugar or wheat, or both.

Food addiction is not about a lack of willpower or anything like that, it is caused by the intense dopamine signal “hijacking” the biochemistry of the brain (3).

There are many studies that support the fact that food addiction is a real problem.

The way this works is pretty complicated, but this short video explains it in human terms:

8 Symptoms of Food Addiction

There is no blood test available to diagnose food addiction. Just like with other addictions, it is based on behavioral symptoms.

Here are 8 common symptoms that are typical of food addicts:

1. You frequently get cravings for certain foods, despite feeling full and having just finished a nutritious meal.
2. When you give in and start eating a food you were craving, you often find yourself eating much more than you intended to
3. When you eat a food you were craving, you sometimes eat to the point of feeling excessively “stuffed.”
4. You often feel guilty after eating particular foods, yet find yourself eating them again soon after.
5. You sometimes make excuses in your head about why you should eat something that you are craving.
6. You have repeatedly tried to quit eating or setting rules (includes cheat meals/days) about certain foods, but been unsuccessful.
7. You often hide your consumption of unhealthy foods from others.
8. You feel unable to control your consumption of unhealthy foods, despite knowing that they are causing you physical harm (includes weight gain).

If you can relate to 4-5 of these, then you probably do have a serious problem with food. If you can relate to 6 or more, then you are most likely a food addict.

Food Addiction is a Serious Problem

Although the term “addiction” is often thrown around lightly, having true addiction is serious business.

I’m a recovering alcoholic, smoker and drug addict with a history of many rehabs, jail more often than I can count and several trips to the emergency room due to overdose.

After I had been sober for several years, I started to develop an addiction to unhealthy foods.

Full-blown addiction. Nothing more, nothing less.

The reason I’m telling you this is to demonstrate that I know how addiction works.

I’m here to tell you that food addiction is the same as addiction to drugs… exactly the same.

The symptoms and thought processes are completely identical. It’s just a different substance and the social consequences aren’t as severe.

Food addiction can cause physical harm. It can lead serious diseases like obesity, type 2 diabetes, heart disease, cancer, Alzheimer’s, arthritis and depression, to name a few.

But you have even bigger reasons to quit than some unfamiliar disease in your distant future. Food addiction is also ruining your life… today.

It breaks your self-esteem, makes you unhappy with your body and can make your life a living hell (like it did for me).

The seriousness of being a food addict can not be overstated. This is a problem that ruins lives and kills people. Literally.

The Law of Addiction – Why You May Never be Able to Eat “Normally” Again

The most important lesson I have ever learned is called the law of addiction:

“Administration of a drug to an addict will cause reestablishment of chemical dependence upon the addictive substance.”

A former smoker who has a puff of a cigarette will become addicted again… instantly.

An alcoholic who has a sip of beer will relapse, with all the horrible consequences that follow.

There is no way of getting around it. This is simply how addiction works.

I am personally convinced that food addiction is no different. One bite of cake, one sip of coke, one “cheat” – that’s all it takes.

Of course, we all need to eat something. Otherwise we’ll die of starvation. But no one needs to eat sugar, refined wheat flour or any of the modern junk foods that people tend to lose control over.

Most food addicts will never be able to eat junk food like “regular” people again. That’s the cold, hard truth.

But if they manage to avoid the “trigger foods,” then they should be able to eat healthy and lose weight without problems.

The truth is… complete abstinence is the only thing that reliably works against addiction. The sooner you accept that, the sooner you will recover.

Although the “everything in moderation” message may work for some people, this advice is a complete disaster for food addicts.

When it comes to addiction, moderation fails. Every time.

This is the simple (but not easy) solution to addiction. Avoiding the addictive substance at all times.

How to Know if This is Worth The Sacrifice

Completely avoiding junk foods may seem impossible.

These foods are everywhere and are a major part of our culture.

But believe me… once you’ve made the decision to never eat them again, avoiding them actually becomes easier.

When you’ve made a firm decision to avoid them completely, then there’s no need for you to justify anything in your head and the cravings may not even show up.

Many people who have done this (including myself) don’t even get cravings anymore, not after they’ve made a profound decision to simply avoid this stuff… permanently.

But if you’re still in doubt and are unsure if this is worth the sacrifice, then write down a list of pros and cons.

• Pros might include: I’ll lose weight, I’ll live longer, I’ll have more energy and feel better every day, etc.
• Cons might include: I won’t be able to eat ice cream with my family, no cookies on Christmas, I might have to explain my food choices… (Most of these social dilemmas can be solved easily).

Write everything down, no matter how peculiar or vain. Then put your two lists side by side and ask yourself: Is it worth it?

If the answer is a resounding “yes” – then you can rest assured that you are doing the right thing.

Prepare Yourself and Set a Date

There are a few things you can do to prepare yourself and make the transition as easy as possible:

• Trigger Foods: Write down a list of the foods you tend to crave and/or binge on. These are the “trigger foods” you need to avoid completely.
• Fast Food Places: Write down a list of fast food places that serve healthy foods. This is important and can prevent a relapse when you find yourself hungry and not in the mood to cook.
• What to Eat: Think about what foods you’re going to eat. Preferably healthy foods that you like and are already eating regularly.
• Pros and Cons: Consider making several copies of your “pros and cons” list. Keep a copy in your kitchen, glove compartment and purse/wallet. Sometimes you will need a reminder about why you’re doing this.

It’s important to NOT go on a “diet.” Put weight loss on hold for at least 1-3 months.

Overcoming food addiction is hard enough as it is, by adding hunger and additional restrictions to the mix you will just make things even harder and set yourself up for failure.

Now… set a date, some time in the near future (maybe this weekend or next week).

From this day and onward, you will never touch the addictive foods again. Not a single bite, ever. Period.

When All Else Fails… Seek Help

If you end up relapsing and losing control over your consumption again, then you’re not alone.

Relapses are the rule when it comes to addiction, not the exception.

Most people have a history of several failed attempts before they manage to succeed in the long run.

That’s how it was for me and most recovering food addicts I know.

But if you relapse often, then there really is no point in trying to do it on your own again. If you’ve failed a hundred times, then the chances of you succeeding when you try it for the 101th time are almost nonexistent.

Luckily, help is not far off…

There are health professionals and support groups that can help you overcome this serious problem.

You can seek professional help… for example from a psychologist or psychiatrist. Try to find someone who has actual experience in dealing with food addiction.

But there are several free options available as well, including 12 step programs like Overeaters Anonymous (OA), GreySheeters Anonymous (GSA), Food Addicts Anonymous (FAA) and Food Addicts in Recovery Anonymous (FA).

Just go to their websites, find a meeting (they also have online Skype meetings) and go to it.

Or you can use google to find treatment options in your area. Look for something like “food addiction treatment [name of city]” – chances are that you will find something that suits you.

I’ve also listed a number of options in this article on where to find help.

Whatever You Do, Do Something!

Food addiction is a problem that will rarely resolve on its own. Unless you deal with it, chances are that it will just get worse over time.

If you have this problem, then you have to do something about it now, or it will end up ruining your life.

If you’re interested in my full story and a much more detailed version of the instructions above, then go to this page to read my free e-book on food addiction.

I hope this article helped you guys, let me know what you think or if you have any other tips that have helped you get over your food addiction.


Source
http://authoritynutrition.com/how-to-overcome-food-addiction/

What Is Obesity?

Obesity means having far too much body fat. It's about much more than your clothing size or how you look. It can seriously affect your health.

Your whole body feels it, from your joints to your heart, blood pressure, blood sugar, and other systems. The extra fat cells produce inflammation and various hormones, which boosts your odds of chronic medical conditions.

If it seems like those odds are stacked against you, remember that it's possible to beat them. The first step is to know where you stand.

Are You Obese?

You step on the scale and your doctor or nurse notes your weight. They might also measure your waist, since it's especially risky to have too much belly fat.

If your doctor says you're overweight, that means "you're slightly over what's considered healthy," says Y. Claire Wang, MD. She's co-director of the Obesity Prevention Initiative at Columbia University.

Obesity is beyond being simply overweight. It's very common -- more than 1 in 3 U.S. adults are obese. If you're one of them, you can work to lose weight. Although it's not easy, dropping some of those extra pounds -- maybe fewer than you think -- starts to turn things around for you.

What Your BMI Says

For adults, experts usually define obesity based on body mass index, or BMI. This formula relates your weight to your height.

For instance, if two people weigh the same amount but one is taller than the other, the taller person will have a lower BMI. To find your body mass index, plug your height and weight into a BMI calculator.

If your BMI is:

• Below 18.5: underweight
• 18.5-24.9: normal
• 25-29.9: overweight
• 30 or higher: obese

If you're obese, your doctor might talk about the categories of obesity:

• Obesity level l: BMI of 30-34.9
• Obesity level ll: BMI of 35-39.9
• Obesity level lll: BMI of 40 or higher, which some also call "morbid" obesity

Problems With BMI

Body mass index doesn't tell the whole story about your body, though.

For example, your BMI doesn't show whether your weight is fat or muscle. If you're a super-fit athlete, your muscle might put you in the "overweight" or "obese" range. Or, if you're elderly and have lost muscle mass over the years, your BMI could be normal, but you're not in as good shape as you think.

The formula also doesn't show where your fat is located on your body. And it doesn't consider differences among ethnic groups.

The CDC recommends that doctors use BMI a first step to screen adults for weight problems. Your doctor should also consider other things, like how fit you are.

Check Your Waist Size

Get a tape measure and wrap it around your belly.

If your waist is more than 35 inches around and you're a woman, or if it's more than 40 inches and you're a man, you might have too much belly fat.

Research shows that carrying extra fat around your stomach is unhealthy, no matter what your BMI is.

The Edmonton Scale

Obesity experts also use the Edmonton obesity staging system. It takes BMI a step further by relating it to your health. There are five stages:

Stage 0: You don't have any health problems related to your weight.

Stage 1: Any weight-related health problems are mild (such as borderline high blood pressure or occasional aches and pains).

Stage 2: You have an obesity-related chronic disease, such as high blood pressure, type 2 diabetes, sleep apnea, or osteoarthritis, and you have moderate problems doing daily activities or feeling well.

Stage 3: You've had serious weight-related problems, such as a heart attack, heart failure, stroke, or other conditions.

Stage 4: This is the most severe level of weight-related chronic health conditions, which are extreme and life-threatening.

If your doctor doesn't use this system, ask her to tell you how your weight is affecting your health.

What Obesity Does to Your 

Body

"When people become obese we start to see disease rates go way up," Wang says.

Adam Tsai, MD, of Kaiser Permanente Colorado and a spokesman for the Obesity Society, agrees. "The risks go up and up as BMI increases," he says.

Obesity puts extra stress on your bones, joints, and organs, making them work harder than they should. Too much body fat raises your blood pressure and cholesterol, and makes heart disease and stroke more likely. It also worsens conditions like osteoarthritis,back pain, asthma, and sleep apnea.

Too much fat causes inflammation that can damage cells. Obesity is also linked to several types of cancers. It can also make your body respond less well to insulin, which controls your blood sugar. Over time, that can lead to type 2 diabetes.

The weight makes it harder to be active, too. "Carrying around extra pounds takes extra energy, so it can be difficult for obese people to exercise," Tsai says.

Causes

If you think calories are the only thing that matters, think again.

No doubt: Calories definitely count. But so do a lot of other things, like whether you can afford healthy foods and can easily use parks, sidewalks, or other places where you can be active.

"For many people, it's not an individual choice," Wang says.

Your emotions, and how you handle them, also matter. Many people eat when they're mad, sad, bored, or stressed. Weight problems can add to that. If you feel badly or are self-conscious about your body, that can hold you back from the full life that people of all sizes deserve. In turn, you eat more, seeking comfort.

Obesity can run in families, too. Your genes might be part of the reason. And you probably got your lifestyle and eating habits from your family, too. You can change those habits, though.

Your friends also count. Some research shows that obesity is "contagious" socially. In one study of some 12,000 people, Harvard researchers found that if someone gains weight, their family, friends, and partners also tend to gain weight, even if they don't live near each other. Their influence affects you.

Also, you might've heard about studies that show links to air pollution, viruses, exposure to certain chemicals, or even the bacteria in a person's gut. But they don't prove that those things cause obesity.

"There's a lot we still don't know," but it's clearly not just about self-control, Wang says.

Why Change Is Tough -- and 

What Helps

If you've tried to lose weight before, you know it's much easier said than done. It's not just about willpower, and the solutions go way beyond counting calories, fat grams, or carbs.

Think about it: What you eat and how active you are affects your whole day. You'll need to makeover the habits that go into your meals, snacks, and activities.

That's a huge commitment. Take it one small step at a time. You can build on successes. Don't try to do too much, too soon.

If you often eat for emotional reasons, you'll need to find other ways to handle the feelings that usually make you eat. Consider talking with a counselor. She can help you make those shifts in how you think, and how you relate to food and to your body.

Meanwhile, your body might resist your weight-loss efforts.

"If someone does lose 20 or 30 pounds, their metabolism goes down and they start to burn fewer calories," Tsai says. "Our bodies are designed to regain weight, so it's much easier to prevent obesity than to treat it."

Take the First Step

Even if you've been at your current weight for a long time, "if you're committed to getting healthier, there's almost certainly a treatment that can work," Wang says.

A great first step is to partner with your doctor. If he doesn't bring up the topic, make the first move and let him know that you want to work toward a healthier weight. Ask for advice, or for a referral to another doctor with more experience in this area. You might also want a referral to a nutritionist and a certified fitness trainer.

Before you start to make changes, write down everything you eat and drink for a few days. This can help you decide what you need to change about your diet.

Most people, at any weight, need to eat more fruits, vegetables, and lean proteins. They also need to cut out junk food and sugary drinks, Wang says.

Being active is also key. Any kind of movement helps, and you don't have to go to a gym. Ask your doctor what's OK for you to do. A certified personal trainer can help you plan a workout that fits your needs.

If you find that you need more help than diet and exercise, talk with your doctor. Certain prescription drugs are approved for weight loss. They curb your appetite or prevent your body from absorbing fat. You'll still need to watch what you eat and be active.

Weight loss surgery can help people lose large amounts of weight. But it's not right for everyone, and it does have risks. You won't be able to eat like you used to, you might need to take vitamins to meet your nutritional needs, and you'll need to work on diet and exercise to keep up the results.

Keep Your Perspective

If it all seems like too much to take on, or if your past tries to lose weight make you wonder if it will ever happen for you, take a moment to challenge those thoughts.

It's not about being a certain size. It's about small steps that add up to better health over time.

If you lose as little as 5% to 10% of your weight, it starts to make a positive difference.

Focus on what is possible for you and what you can commit to, even if it's just for right now. You can make the decision again tomorrow and build your way to where you want to be, day by day.

Source
http://www.webmd.com/diet/am-i-obese

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Harvard School of Public Health: "Obesity Prevention Source."

American Heart Association: "Obesity Information."

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