Food should be a source of fuel. It should power us to do the things we need and ant to do. However, there are so many other facets to food that it becomes overly complex. I recently gave a talk on food addiction. In this talk I referenced that there are many people who do not think any one could even be addicted to food. Thankfully there is more research out there now demonstrating and providing evidence that one can really be addicted to food.
So what do you do about that? It is a mind game not a food thing. Food addiction has nothing to do with food. It has everything to do with how we use food to numb ourselves. So to begin tackling the addiction, one needs to begin to change how we think about food and respond to it’s use. This is often attached to weight loss and the struggles that come with realizing that it is a lot more than simply calories in versus calories out.
Beck Institute (https://beckinstitute.org/get-training/topics/beck-diet-solution/) has a great program that helps to deal with the cognitive aspect of weight loss and overcoming food addiction. Here are some things to consider:
1. Say no to extra food: Get rid of extra food. It’ll be wasted in the trash can or in my body. Either way it’s wasted.
2. No Excuses: Just because I want to eat, doesn’t mean I should.
3. Don’t comfort myself with food: If I’m upset, don’t eat to seek comfort! It won’t solve the problem, and I’ll just feel worse.
4. It’s okay to disappoint people: I’m entitled to do what I have to do to lose weight, as long as I am nicely assertive.
5. It I am hungry after a meal: Don’t worry! It may take 20 minutes to feel full.
6. Distraction Techniques: When I want to eat something I shouldn’t, I can do these things instead: (insert your ideas here!)
7. I’ll care later: I may no care now, but I will care a LOT when I get on the scale.
Until next time….
Change. Discover. Transform.
Carla Carter, Ed.D., LCPC, CMPC, EMDR Certified