6 Signs You're Addicted to Food (And How to Beat It!)
We've been known to sneak an 11 p.m. spoonful of Rocky Road or "accidentally" take down an entire bag of chips after a painful day at the office. Sometimes we're hungry; sometimes we're just eating for comfort (there's NOTHING peanut M&Ms can't cure). After reading this article about food addiction in last week's New York Times, we got to thinking: At what point do impulsive eating behaviors cross a line and become more like a full-fledged disease similar to alcoholism or drug addiction?
According to Marjorie Nolan, RD, spokeswoman for the American Dietetic Association, you might be addicted to food if you...
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Eat when you're not really hungry or eat as a result of emotional triggers
Feel guilt or shame after eating
Eat alone, in secret or hiding the amount of food your eat from others
Feel out of control and/or can't stop eating
Crave certain foods only as part of binge eating
Get a feeling of relief from emotions when eating certain foods
"The foods that are most addictive include carbohydrate-based foods like bread, pasta, sweets and desserts, chocolate, and salty snacks," says Nolan. "This is because carbohydrates and sugary foods release serotonin in the brain, a chemical that makes you feel good. The effect is temporary and short, which leads to a roller coaster of feeling good followed by a crash into fatigue, which is often coupled by guilt which leaves you feeling bad."
Here are 4 simple eating rules that can help tame cravings:
1. Keep a food diary (try SELF's food and workout logs!) for accountability. "Many people tend to under estimate how much they are eating," says Nolan. "Keeping a food journal will keep you honest with yourself about how much your are really eating."
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2. Combine proteins with carbohydrates at meals. "This will help keep your blood sugar stable and slow the release of serotonin to the brain therefore preventing the crash and the subsequent guilt and depression," she says. Click here to build the perfect menu.
3. Ask yourself: Am I hungry? "When a craving doesn't come from hunger, food will never satisfy it," says Michelle May, MD, author of Eat What You Love, Love What You Eat. "Treat your body like your car: Check your fuel before you fill up." Imagine 1 as starving and 10 as full, and aim to eat at a 4, when your stomach feels fairly empty but not clanging with hunger pangs.
4. Trick your brain. If 10 seconds of contemplation reveals that you're not truly hungry, there are ways to lower your stress level without calories. "Do anything that lets you take a breath: Chat with a friend, watch a soap opera, or hang from the monkey bars," says Stephanie Smith, Psy.D., a spokesperson for the American Psychological Association. Change your routine and your brain will begin to crave fun instead of gooey treats.
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Of course, for some people overeating is a very serious illness that they can't beat on their own. If you can't get control your binging--or know someone who's struggling with it--talk to a doc about getting a referral for a registered dietitian or psychologist who can get you back on track. Have you ever struggled with food addiction?
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