Break Your Food Addiction

You may not even realize you have a food addiction. Maybe you consider yourself as someone who has a terrible sweet tooth or who really enjoys food. But if you think about food often throughout the day, experience a physical craving for certain types of foods or spend half the time eating a well-balanced diet and the other half binging on less healthy choices, odds are you are a food addict.

Habits of a Food Addict

1.Soothe Emotions. Typically a food addict will push down unpleasant feelings with food. Not just any food, but comfort foods. Ever have a fight with your mom or spouse and immediately hit the freezer for the container of ice cream? You try to relive the feelings without actually dealing with the problem.

The Problem: Food is a temporary fix. When it wears off you will feel worse and the original problem remains.

The Answer: Tackle problems head-on. Don’t let thoughts fester and eat away at you. Deal with your emotions and your relationship problems as they occur so you won’t feel the need to use food as your faithful friend.

2.Fixation With Food You think about food all the time and you are always planning your next sugar high.

The Problem: You’ve designed your lifestyle around food and make it one of your top priorities.

The Answer: Change your lifestyle to include activities that don’t revolve around food. Exercise, for example, is one way to get a similar high as you would from eating sugar.

3.Secret Binges. Food addicts often hide food or only binge when they are alone.

The Problem: You’re only fooling yourself. You won’t win the weight loss battle if you continually sabotage yourself. It’s faulty thinking.

The Answer: Eat scheduled meals at the dinner table. Don’t keep food in your car, desk or nightstand. Lock your purse in the trunk when you go out so drive-thru restaurants aren’t’ accessible/ Find someone who will hold you accountable.

4.Eat Until the Food is Gone. Some people were raised to clean their plates and they have a hard time breaking the habit. You lack control to stoop eating.

The Problem: Even healthy foods, when consumed in large quantities, pack a lot more calories than your body needs.

The Answer: Put your health first. Prepare meals plans and only eat what is on your plate. Measure foods out ahead of time into single serving packages.

5.Feeling Guilty. Food addicts tend to feel guilty after indulging in too much of the wrong foods.

The Problem: It can turn into a vicious cycle of feeling bad, overeating, feeling guilty and eating some more.

The Answer: Stop the cycle. Don’t allow yourself to get sucked in by the guilt. Forgive yourself, ask for support and get right back on your program.

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Break Bad Habits to Lose Weight

There certainly can be genetic, medical or other reasons people become overweight or severely obese. The reason for many people, however, is having bad habits that contribute to their weight problem.

Analyze Bad Habits that Contribute to Weight Gain

Closely analyze your lifestyle to determine if your bad habits are the cause of your weight gain. Notice your activity level. Do you purposely avoid exercise because you hate to sweat? Do you have trouble motivating yourself to get to the gym? Do you spend 20 minutes driving up and down parking lot aisles to get the closest spot so you don't have to walk? Start logging your exercise online or in a notebook to see exactly how much exercise you are getting in each week. Aim for at least 30 minutes 3-4 times per week.

Next take a look at your bad food habits. Do you skip meals in an attempt to save calories? Do you binge over large portions of food? Do you eat mindlessly in front of the TV or computer screen? Do you frequently snack before bed? Do you eat out of impulse or for emotional reasons? Track your daily calories long enough to get an average. Look for destructive eating patterns and conscientiously work at eating to fuel your body for energy.

Identify Bad Habits to Lose Weight

If any of these sound familiar there is hope. The good thing about these bad habits is that they are easy to change. Identifying bad habits and owning up to them is the first step towards creating positive change and losing weight. Journal about the bad habits that cause you to gain weight, be unhappy and unhealthy. Then choose a bad habit that you will work on changing. Write out a goal statement of exactly how you will break the habit. It's best to choose a new, healthier habit to replace the old behavior.

If you normally hit the vending machine to cure your mid-afternoon slump, for example, allow yourself a different type of energizer. Take a brisk walk, do some light stretching, have a cup of tea, have a healthy snack on hand, etc. It doesn't important what you choose to do as long as it is a healthy distraction.

Eliminating a bad habit and creating a health new routine takes time, but permanent change can and will take place with diligence and commitment, The final step is to return to your goal bad habit list and write out another goal statement for the next habit you want to change. The more bad habits you can eliminate, the easier it will be to lose weight.

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Increase Exercise to Burn Excess Calories

The holidays get the best of us. You can be plugging along on your diet and be a steady losing streak, up in the holidays hit and your willpower dissolves. You don't have to give up your favorite party foods if you boost your exercise during the holidays, though.

Counting Calories during the Holidays

The reality is that all of your calories during the holidays count. So it's important to count them in your daily totals. Don't give up tracking your daily calories for fear of seeing an astronomically high daily total. Instead, use it to maintain a little control over your diet and see how much harder you need to work to burn excess calories.

Use a diet diary or an online tracking system, like the one available on Sparkpeople, to track every calorie you put in your mouth during the holidays. Just seeing that daily total can be a huge eye-opener. If the high end of your range is 1,600, then seeing 3500 calories for your daily total shows how off-track you are and puts you back on the right track for losing weight or maintaining during the holidays.

Boost Exercise to Burn Excess Calories

You have attended a few parties and family functions this holiday season and have eaten more than your daily allowance of calories here and there. Now what? Instead of telling yourself that you blew your diet and you will never lose the weight, you need to commit to yourself and your weight loss goals. Make a pact with yourself to boost your exercise program to help burn off the extra calories you've taken in.

You don't have to avoid all of the foods that you love during the holidays. It is important, however, to watch your portion sizes and limit the amount of times you go over your daily calorie goals. A good rule of thumb is to only take a few bites of the things you love and leave the rest, while stocking your plate with healthier choices.

Ways to Boost Exercise during the Holidays

Boost your exercise during the holidays and you may be able to eat a little more of your favorite foods.

You can boost your exercise with:

• Winter hikes
• Sledding
• Ice skating
• Bowling
• Swimming
• Indoor golf
• Increasing the intensity of your workouts
• Bonus workouts at the gym
• After dinner walks
• Training for a spring marathon

Whatever you do, include exercise as part of your family's holiday traditions and make the New Year about achieving an active lifestyle.

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Eat More Often and Lose Weight

While eating three balanced meals is a great way to lose weight, the body sometimes responds better to eating healthy foods more frequently throughout the day. One way to boost metabolism, burn more calories, and decrease hunger is by eating mini-meals.

What Are Mini-Meals
Mini-meals are smaller meals eaten frequently throughout the day. Instead of having three large meals during the day, meals are broken down into five to six smaller meals spaced three to four hours apart throughout the day. If a dieter is one who counts calories, the calorie total for each mini-meal is calculated by taking the total daily allowable calories and dividing by how many mini-meals will be eaten. For example, if a dieter's plan calls for 1800 calories per day, and six mini-meals are eaten per day, the total calories for each mini-meal should be approximately 300 calories.

How Mini-Meals Aid Weight Loss
If too much time goes by between meals or no snacks are eaten, it's easy to overeat at the next meal. Mini-meals keep hunger at bay because meals are eaten every three to four hours, so there's no time to get hungry. Mini-meals boost metabolism by making the body consistently burn calories digesting and absorbing food. Since mini-meals consist of fewer calories than larger meals, eating mini-meals is a great way to control portions.

Example Mini-Meals
Each mini-meal should contain a protein, a healthy carbohydrate, and a small amount of fat. A few examples of balanced mini-meals are:

• Turkey on whole grain bread
• Chicken roll-ups with low-fat cheese
• Mixed green salad with added veggies and water-packed tuna

Tips to Losing Weight with Mini-Meals

1. Keep track of calories until eating mini-meals becomes second nature. Eating mini-meals makes it easy to eat more total calories throughout the day. Without counting calories at first, overeating could be a problem.
2. Make sure a mini-meal consists of healthy foods instead of processed foods.
3. For some, eating mini-meals makes them feel like they're overeating because they're eating so often. Be patient and give the body enough time to get accustomed to a new way of eating.

While eating mini-meals aids weight loss, cardio exercise, strength training, and getting enough sleep are also important when trying to lose weight.

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Boost Metabolism with a Cheat Day

Cheating on your diet is usually considered a bad thing. Scheduling a cheat day, however, can have a positive effect on your diet. The trick to to stay in control of when and how you cheat.

A Diet Cheat Day Boosts Metabolism and Prevents Plateaus

One reason why a diet cheat day is helpful is that it boosts your metabolism. You body will continually adjust to the amount of calories you consume. So if you cut back 250 calories per day, you will lose weight at first, but then as your body adjusts, it takes more to keep your metabolism fueled. Continuing to cut calories can only work for so long before you reach the lowest amount of calories you should consume for your height and weight and then your weight loss hits a plateau. A diet cheat day works to boost your metabolism and keep your body guessing. Just raising your calorie consumption one day per week can kick your metabolism up and prevent a plateau.

Avoid Feelings of Guilt and Deprivation by Scheduling a Diet Cheat Day

Another reason dieters often fall off the wagon and return to old habits is that they feel deprived when following a restrictive diet. Never being able to eat their favorite comfort foods again is unrealistic. People become obsessed with thoughts of the foods they wish they could eat that are now off limits. A scheduled cheat day removes the feelings of guilt and deprivation though. It allows dieters to follow a healthy meal plan most of the time and take one day a week to relax and eat the high fat, high calorie foods they miss. While most dieters can't stand the thought of never eating junk food again, they can follow a strict diet knowing they can have a treat in a few more days.

The psychological benefit of a diet cheat day is huge and it allows people to stick with their diet much longer than if they never cheated on their diet.

Restore Leptin Levels with a Diet Cheat Day

Keeping your hormones in check is essential for weight loss success. Leptin is the hormone that signals the brain when you are full. Low leptin levels make it difficult to lose weight because you are always hungry and never feel satisfied. Building a cheat day into your diet works to restore leptin levels and improve your weight loss results.

Potential Dangers of a Diet Cheat Day

Dieters tend to get caught up in all-or-nothing thinking. Making poor food choices can tempt people into returning to their old eating habits that led to weight gain in the past. Dieters can also be tempted to skip their workout on their cheat days. Poor habits, such as overdoing it on the calories and skipping exercise, can lead dieters down a slippery slope. Its important to schedule your cheat days and stick to them. Remember to stick with the healthy habits you adopt for a lifestyle that promotes weight loss.

References:
McQuillan, Susan. "It's OK to Cheat on Your Diet," Psychology Today. March 22, 2009.
Zelman, Kathleen. "How to Cheat on Your Diet and Still Lose Weight," WebMD. October 15, 2009.

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Martha Beck’s Book to Find Thinner Peaceand End the Diet War

We are programmed to go on fad diets that don’t work. We lose a few pounds, but then the body starts reserving fat as it enters starvation mode. Long-term weight loss cannot be achieved through this type of dieting. In fact, the opposite ends up happening and we actually gain weight while “dieting.”

Martha Beck describes this as famine brain in her new book, The Four Day Win. The more we tell ourselves we can’t have something, the more desirable it becomes. Extreme calorie reduction often leads to binge eating because we feel so deprived and the food cravings become so strong until we snap and return to our old habits.

Beck also explains how important the 7 steps of change are to losing weight effectively.

7 Steps of change:

1. Pre-contemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance
6. Relapse
7. Termination

Beck also says that skipping one or more of these steps of change is common and, therefore, is the reason so many people fail at dieting.

The main premise in Beck’s book, The Four Day Win, is how important four days really are. Four days is the amount of time it takes for a change to become natural. She suggests that we implement change in four-day increments and sting them together until it becomes a lifelong habit. This works especially well with exercise. The first few days you may have trouble getting started and you may have to talk yourself into doing the exercise. But by the end of the forth session, you will start to feel the results and it will become a natural feeling for you to participate in the exercise every day.

Tips from The Four Day Win:

• Reduce your daily calories by 100 every four days until you see results
• Connect your mind and body
• Discover your dieting style
• Change the way you think to change your body
• Use past experiences and failures as reasons and motivation to change
• Link four day patterns together to develop healthy lifelong habits
• Think yourself thin
• Find support and define your social structure
• Stop fad dieting and find “thinner peace”

Beck’s book, The Four Day Win, is a useful tool for anyone struggling with their weight and losing the battle by experimenting with fad diets and calories restrictions. Each chapter ends with a psychological exercise to help you rid your diet thinking and break old habits, while forming new healthy habits. She also teaches you how to get your brain and your body to work together and make weight loss a reality.

The other nice thing about The Four Day Win is the jump start program Beck offers. If you are like most dieters, you want to see results immediately. With this program, you can. She tells you exactly what parts you need to read in advance to get started and see results within four days. She then advises that you return to the beginning of the book and work through the entire program for lasting change and to discover a new, healthier, and thinner you.

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