3 Ways to Kick Food Addiction

Dr. David Kessler, the Harvard educated scientist who led the government's attack on the tobacco industry is now taking a shot at food. Next week his book The End of Overeating: Taking Control of the Insatiable American Appetite will be published but here's an early glimpse of what you'll read there.

The one side of the food addiction coin that Dr. Kessler addresses in his book and research is that many of the foods that you eat today have a particular salt/fat/sugar ration that does three things. One is that it makes you insatiable. In other words, it leaves you wanting more and more of that specific food-never achieving a sense of fullness. Two is that it affects the dopamine, or pleasure part of your brain, and the mere mention of that food, glimpse of that food on a commercial, even passing a restaurant that sells that food will light up the neural pathway in your brain and trigger a craving. And lastly, you have come to associate those types of foods with good friends and good times. The summary of what he is saying is that the chemical make-up of these foods makes it impossible to have control over what and how much you consume. You are physically addicted to the kinds of foods that make you fat.

While the physical component of food addiction is very strong, there is a psychological component that is equally powerful. This is the other side of the food addiction coin and the reason that you go looking for comfort (whether from food or alcohol or cigarettes) in the first place. Kessler acknowledges this part of the addiction when he says, "You stress me enough and I'll go pick up a bagel." Therefore, even when you've kicked the physical addiction of certain alluring foods, the psychological addiction can live on when you're in need of soothing.

In order to kick any food addiction it must be approached from both sides therefore if you feel you're addicted to food consider the following:

1. ADDRESS THE PHYSICAL ADDICTION

This means avoiding foods that contain a lot of fat, sugar and salt. Eating foods as close to their original source is the easiest way to do this and insure that what you're eating isn't packed with chemicals that create cravings. Stick to vegetables and meats that you season simply at home. Some people call this avoiding the middle of the grocery store where things tend to be more synthetic or eating things with ingredients that you understand. Even potato chips should only contain potatoes, oil and salt. Be wary if there's more on that list.

2. ADDRESS THE PSYCHOLOGICAL ADDICTION

People look for the comfort and pleasure that food provides because essentially it works. This is emotional eating. You have learned that when you overeat or binge, you feel better, at least for a little while. Now, you have to prove to your mind that you can make yourself feel better without the quick fix of food, but how? Look for non-food ways to relax, address anxiety, and deal with boredom. Face your feelings head on.

3. CHANGE YOUR ASSOCIATIONS

Kessler emphasizes how we had to change our associations with cigarettes and the same thing applies to food. He says that smoking "...used to be sexy and glamorous but now people look at it and say, 'That's not my friend, that's not something I want.' We need to make a cognitive shift as a country and change the way we look at food. Instead of viewing that huge plate of nachos and fries as a guilty pleasure, we have to...look at it and say, 'That's not going to make me feel good. In fact, that's disgusting.' "

When you begin to honestly look at the foods that you're currently addicted to, you see that they aren't worth what they cost you. You know that a nicotine addiction can cost you your health. You know that an alcohol addiction can cost someone you your job, your relationships and even your life. Food addiction has a cost, too. The obvious cost is your health. But the less obvious cost is that it robs you of the opportunity to learn how to be the master of your emotions and the authors of your own life. You can stop being controlled by food if you choose different foods and if you become strong enough to face your feelings without it. Trust me, you can do it.

Autor: Roger Gould, M.D.

Roger Gould, M.D.
Psychiatrist & Associate Clinical Professor, UCLA
One of the world's leading authorities on emotional eating and adult development
Author & Creator of Shrink Yourself
Shrink Yourself is the Proven Online Program Designed to End Emotional Eating

Added: May 11, 2009
Source: http://ezinearticles.com/