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Food addiction is a disease similar to drug or alcohol addiction. Food addiction manifests itself in the uncontrollable cravings that one has for excessive eating and typically involves eating salty, sugary, or carbohydrate-rich foods for satisfaction.
This addiction denotes the unhealthy relationship of a person that he has with himself and his food. It is something that he must dedicate himself to overcome to live a long and healthy life. A food addict can be easily recognized with his inability to say “no” when offered his choicest delicacies, no matter what time or place it is.
Keep a food diary to monitor the time of day and duration of your eating. A clear check on eating habits will help in inducing portion control, resistance for favorite snacks, desserts, red meat, and substituting unhealthy food with healthier options!
We often confuse our thirst with a desire to eat something. To keep such situations at bay, ensure a proper intake of at least 8 glasses of water every day. Plenty of water drunk throughout the day keeps you hydrated and sharp. Don’t use high-calorie sodas and high sugar fruit juices to quench your thirst.
Regular exercise helps in changing the typical way in which your body functions. It helps in making up for some of the physiological imbalances that might be the reason for triggering the food cravings. When you exercise regularly, you become more conscious of what and when you are eating.
Avoiding the intake of sugar is the key to get over food addictions. Take gradual steps to remove it from your diets by targeting sauces, dressings, bread, crackers, cookies, cakes, candy, and other “non-sweet” foods that contain hidden sweeteners. Eventually, your taste buds will become less responsive for sugary items thus, lowering their intake.
Avoid going to places, which serve the food options that are your weakness. Switch your routine and try to adopt some variations to make this work effectively. For example, if pizza is what you crave for, then do avoid going to restaurants serving Italian cuisine. This trick will help you keep your food cravings at bay.
To effectively work on stopping the food cravings resort to your social support network including family, friends, and colleagues who will help you with controlling food cravings.
Don’t hesitate to share your goals with them and request their support in your efforts.
An unhealthy relationship with food can cause many problems. People can run into many physical, mental, and emotional imbalances if they are not taking steps to curb this addiction at the right time. Integrate these helpful methods in your daily lives to keep this addiction and its related problems away. Next up we discuss just how much is too much for you, and we suggest you study the following section carefully.
Calories measure your energy. The number of calories required by a person every day depends on his or her dietary habits, fitness, weight-loss goals, gender, age, current weight, and current level of activity. It is advisable to use a calorie counter for a few days to get an idea of how much you are eating right now, and you may be amazed by the results!
There isn’t a specific number of calories that every person should eat for the rest of their lives or for quite some time to lose weight, gain weight, or simply maintain weight. Your caloric needs are going to be different from mine or your friends’. Using a smartphone app is one of the most effective ways of counting your calories. Apps like these calculate your daily caloric needs so that you have a goal to reach every day.
For example, if you’re a woman over 20 and have a sedentary lifestyle, you may need around 1600 to 1800 calories if you want to maintain your weight and 1000 to 1200 calories if your goal is to lose weight. For men, it's 2000 to 2200 to maintain weight and 1800 to 2000 to lose weight if you have a sedentary lifestyle. Note that your daily caloric environment will be higher if you have an active lifestyle.
A lot of people begin to starve themselves when they go on strict diets, especially if it involves calorie counting. This may lead to psychological disorders such as bulimia. Never worship calorie counting or use it as a rough guide. Most people like to start their weight loss journey by counting the calories they consume so that they have a rough idea of how to control their portions.
Just cutting calories without considering what you put inside your stomachs is not a smart way of losing weight. It may work for some people, but most people begin to feel hungry and end up giving up on their diet.
Permanent changes that are healthy and enjoyable will help you sustain your current diet better than going on a dodgy celebrity-endorsed diet. Switching to a healthier lifestyle would make things easier, better, and everlasting for you.
Adding more protein into your diet will leave less room for carbs and fatty food items. Protein elevates your metabolic rate and reduces your appetite because it digests slowly in your stomach. Moreover, it doesn’t lead to major insulin spikes and doesn’t cause any cravings either as carbohydrates always do.
You should drink more water. Did you know that drinking two liters of water will help you burn about 96 calories every day? You should also avoid nasty liquid calories such as soft drinks and packaged fruit juices as they are packed with sugar and calories and have zero nutritional value with their artificial flavoring, artificial coloring, and preservatives.
Drinking tea and coffee without sugar will also help you lose weight as both drinks consist of almost zero calories and they boost metabolism.
We mentioned earlier that causing a calorie deficit in your diet will lead to starvation. Along with adding more protein to your diet, try exercising more and lifting weights. This will amplify your weight-loss efforts and shall also boost your metabolism. Eating less and not exercising will only do the opposite and make you feel weak and tired.
We hope you run through these steps carefully and make a note of your dietary considerations. You would also do well to note that a healthy lifestyle depends on factors more than one, and your abstinence from bad eating practices (and devouring unhealthy calories) will always play a crucial part in the progress. The sooner you start, the better your position would be to capitalize. Stay Strong!
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