10 Tips to Regain Control of Your Eating Habits

I know I said I would be sending a video next, but I attended a seminar on Food Cravings, Emotions & Addiction, and I feel very inspired to share this information with you. Look for the video in a couple of days. Meanwhile, here’s today’s article:

The food industry – food manufacturers, restaurant chains including fast food chains, and grocery stores – have worked hard to find the perfect combination of food-like ingredients to activate the pleasure center in the human brain that makes us physically and emotionally addicted to foods.

The pleasure center response is far stronger than the hunger center. In lab studies, rats repeatedly walked across an electric floor to reach foods that brought them pleasure. They will repeatedly hit a lever that stimulated the pleasure center in their brain until they dropped from exhaustion. They did not do the same for mere hunger.

The hunger mechanism is not that strong. An animal or human will only eat until hunger is satiated – they will not risk their lives for food. But they will go to great lengths to satisfy the desires of the pleasure center, even when they are not hungry.

There is a magic combination of sweet, salt and fat that lights up the pleasure center in the brain the same as cocaine or heroin. This is the magic potion the food industry has been working to perfect. This combo leads us to crave these foods more often in larger quantities and in stronger doses of poison, making it near impossible to be in control of your eating habits.

But we can fight back. We do have choice!

Here are 10 ways you can begin to regain control of your food habits:

1. 1. Regulate portion size. Have you noticed how much restaurant portion sizes have increased? The portion sizes are typically much larger than you can healthfully ingest in one sitting. Have the waiter box up half before you begin – or better yet, do it yourself when the food comes. This way you see a full plate before you begin, which is important to your brain – see tip #2.

1. 1. Eat from a smaller plate or bowl, or drink from a taller thinner glass that holds less than the standard glass. Studies show we are less likely to go for seconds when the same amount of food is served on a smaller plate. The visual cue of a full plate tells the brain we have had a full portion.

1. 1. Give yourself what you want in smaller portions. Denying yourself the foods you want can trigger feelings of deprivation, especially in addictive foods where the desire is coming from the pleasure center and not hunger. Deprivation can lead to a rebound of eating more than you would have consumed if you were not feeling deprived. Giving yourself 10-20% less does not trigger feelings of deprivation. So you can gradually decrease your portion sizes and calorie intake over time, resulting in healthier habits you can sustain over the long term.

1. 1. If you eat dessert, give yourself 4 bites. Studies show this is enough to satisfy your craving. Here’s the ticket – take 2 bites then put your fork down and breathe. Take 2 more bites, then stop. If you are at a restaurant, share the dessert with friends. Give your brain time to tell you its craving has been satisfied.

1. 1. Avoid the grocery store pitfalls. Take a list with you and stick to it. Make it a mission to get in, get what you came for and get out. Shop the perimeter of the store where the fresher, healthier choices are. Read the labels. Stay away from unpronounceables! Choose the beauty of nature over pretty packaging.

1. 1. Substitute healthier options for the standard junk food. Instead of sodas, mix mineral water with your favorite 100% juice. Instead of candy bars, make your own healthy options.

1. 1. Eat slowly. Actually put your fork down, or put your sandwich down, between bites and take a breath. It takes 20 minutes for the message of “Hey, I’m full now!” to get from your stomach to your brain so you get the signal to stop eating. This signal is triggered by capacity. Slow it down to give your stomach time to tell you it is full before expanding your stomach to an uncomfortably full state.

1. 1. Avoid rewarding yourself or your kids with foods. This sets up the pleasure center response to expect this reward, and this learned response becomes a habit, driven by the subconscious without thought, that becomes difficult to break. Make a list of things that you and your kids enjoy, and select from this list when you feel a need to reward. Reward yourself wisely – addictive foods are ultimately a punishment!

1. 1. Avoid comforting yourself or your kids with foods. The same reasons as #8 apply. It sets up a pattern that becomes habitual. Again, make a list of things that comfort you other than foods, such as meditation or a movement, even a leisurely walk around the block. If you feel you must meet these needs with food, choose healthier substitutes. See tip#6 and check my website and youtube channel for suggestions.

1. Be Conscious! Give your focus and attention to your time with food. Let go of the need to multitask. Tune in to your body and learn your internal cues. Set your mind and your heart to regain control of your relationship with food and with your health.

I recognize #10 is the key to regaining control and also may be the hardest. When the pleasure center is so strong and it is stimulated by habits that may have been present your whole life, you need guidance and support to bring more power to your awareness and overcome the subconscious cravings.

But you can make changes and develop a relationship with food that supports your body and your health. Consciousness is the key!

I look forward to connecting with you!
Thank you!!

Live & Love Joyfully,

Debra Graugnard

p.s. If you know anyone who could benefit from this information, please share this post with them. And please share with your friends on facebook or your social media site of choice. Thank you!

Keep the conversation going! Please connect with me on Facebook.

Resources:

Understanding Cravings & Emotions by Michael E. Howard, PhD, Institute for Natural Resources.

Jill Lebofsky, Fitness & Holistic Nutrition Specialist, Healthy U

Mitchell Kershner, N.D., Healthy Chef Doctor

Jill Lebofsky and Dr. Mitchell Kershner will both be contributing tips for the upcoming Freedom From Emotional Eating Telecourse. Register above for the Free Teleclass to learn more. Thanks!

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