Weight Matters and Food Addiction

According to the World Health Organization, obesity is a Global Pandemic, with

60% of men, 50% of women & 1/3rd of children being either overweight or obese.

As people all over the world live longer than ever, this and other noncommunicable diseases—including obesity-related illnesses such as hypertension, diabetes, and heart disease have become the leading cause of death and disability worldwide.

A recent study, published in the Lancet, reported this is the first time in human history that obese people outnumber underweight people. Trends in the adult body-mass index were examined in 200 countries from 1975 to 2014 with a pooled analysis of 1698 population-based measurements with nearly 20 million participants.

The obesity epidemic has been a topic of concern and debate. One of the debated ideas is that of food addiction. The concept that a person can be addicted to food has recently gained increasing support. This support is based on brain imaging and studies of the effects of compulsive overeating of certain foods on pleasure centers in the brain.

We recommend an excellent video from Dr. Robert Lustig, Pediatric Endocrinologist, and Elissa Epel, a psychologist from the University of California, San Francisco, The Skinny on Obesity that outlines and explains the biochemistry of food addiction in simple terms.  

There are no simple tests to diagnose food addiction. Just like with other addictions, it is based on behavioral symptoms and lifestyle.

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 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 certain 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 including weight gain.

If you can relate to 4-5 of these, then you probably do have a problem with food. If you can relate to 6 or more, then you are most likely a food addict. Becoming aware of the problem is the first step. Finding a solution is the next step.

Lifestyle tips to manage food addictions.

Several lifestyle changes can help manage uncontrollable urges to consume certain foods:

• Replace processed foods and sweeteners with nourishing or fewer caloric alternatives, such as good quality protein, fats, and complex carbohydrates. Fresh whole foods are good for your body and will help balance your brain chemistry. Eat plenty of colorful vegetables with every meal. Monitor and reduce sugar consumption.

• Avoid caffeine. Caffeine can cause cravings for sweets and fuel food addiction.

• Allow sufficient time for food cravings to subside. Getting off sugar and processed foods will be uncomfortable for 2-5 days before the physical cravings subside. 

• Eat three balanced meals a day. Try to eat every 4-5 hours throughout the day. Eating on time will help avoid blood sugar fluctuations and keep you from getting hungry.

• Water Matters. Drink plenty of water. Dehydration is the number one nutritional deficiency. Our bodies often mistake hunger for thirst, and not drinking sufficient water can lead to overeating. Start your day by drinking two large glasses of water, and drink plenty of water between meals. Drink half of your body weight in ounces of water each day (for example, 140 pounds: 70 ounces of water).

• Practice mindful eating, which involves sitting down to eat meals, focusing on the taste and texture of the food, and chewing slowly while enjoying your meal without distractions.

• Prepare and stick to a grocery list of healthy foods. Buy the highest quality food you can afford with a focus on local, seasonal, and organic sources. Shop the perimeter of the grocery store, where you will normally find fresh whole real foods. Avoid the middle aisles, which are typically filled with processed foods.

• Cook meals at home as much as possible. Be careful when eating in restaurants, since they often use food additives, preservatives, chemicals, and sweeteners.

• Exercise regularly. Find a type of exercise you enjoy, whether it is walking, dancing, yoga, swimming, or bicycling. Integrating 30-40 minutes of stretching and exercise into each day will help diminish your food cravings and help you sleep better.

• Sleep Matters. Get eight hours of sleep each night. When we are tired, we are more likely to reach for sugar and junk food for a temporary boost of energy.

• Create a support system. Enlist people you admire and trust to support your healthy lifestyle. Find people who share a desire for healthy eating or exercise; establish a support group and accountability with friends who will provide daily encouragement.

Food addiction demands lifestyle changes.  It takes time for our brain chemistry to become rebalanced through healthy nutrition and self-care. For more information on these subjects, Heather and I suggest that you visit Selfcarehub.com.  As members of the world’s most influential Global Wellness Community, it is our mission to help you Be Healthy by Choice.