Food Addiction: A Craving You Can’t Seem to Control
You may overdose on potato chips or tortilla chips once in a while, but
would you consider
yourself to be a food addict? The
answer is important, because it could be the key to determining what
course of action you need to take in order to lose weight. A
number of medical experts say that food addiction is just as serious as
nicotine or cocaine addiction—and can potentially be just as deadly.
When you suffer from food addiction, you
have an overwhelming desire for a particular food. The desire is so
strong, in fact, that if you are unable to consume that food, you suffer
from withdrawal symptoms such as headaches, nausea, and depression.
Food addicts crave the comfort that a particular food gives them.
They also may engage in binge eating. Their cravings for food may be
both physical and psychological.
It should be pointed out that there are
different varieties of food addiction. For instance, there is
compulsive overeating, where an individual goes on eating binges that
can last several days. The addict may sometimes lose weight, but tends
to gain it back again. Symptoms include eating quickly, compulsively
eating alone, and eating when there is no evidence of hunger.
Yet
another form of addiction is bulimia, in which an individual overeats,
then purges either by vomiting or by taking laxatives. Signs of this
condition include isolating oneself when eating, trying to consume huge
portions of food rapidly, and being preoccupied with one’s weight.
Food addiction can also come in the form
of anorexia, where an individual attempts to starve oneself in order to
achieve an unrealistic weight. Anorexics tend to be 15 percent below
normal body weight and have a phobia about being fat. They have
difficulty eating with other people and appear to be obsessed with
weight. They may engage in ritualistic behavior involving food and may
suffer from depression.
The good news is that food addiction can be
successfully treated. This treatment can come in a variety of forms. A
food addict may work with a psychotherapist to develop new ways to deal
with food and his or her emotions. The therapist might be able to
identify the source of the individual’s fear or anger—the reason behind
the individual’s addiction. In the majority of cases, the psychologist
will help the individual to develop a treatment plan which spells out
expectations and goals, both for the short-term and the long-term. In
the most serious cases, an individual may have to undergo in-patient
treatment at a psychological facility. Treatment often involves
helping the individual to return to healthy eating methods, dealing with
the underlying emotional causes of addiction, and learning effective
coping techniques.
Food addicts often follow the tenets of
the same kind of 12-step program used by alcoholics. This involves
admitting their powerlessness over food, their belief that they could be
restored to sanity, and an admission of their faults and failings. In
addition, food addicts often draw strength from support groups made up
of people who have similar difficulties dealing with food. Just knowing
that there are other people who face the same challenges can be
incredibly therapeutic.
It is unclear at this point whether food
addiction is a genetically-based illness. Certainly, however, there is
evidence of eating patterns being passed down from one generation to the
next. In fact, many food addicts may only seek help after they have
determined that their illness could adversely affect their children.
It is entirely possible that a food addiction can never be cured, that
it can only be treated. In other words, the recovery period for the
addiction can last a lifetime. However, one should never lose hope of
beating a food addiction. With patience and with time, individual
addicts can learn the behavioral skills which will enable them to keep
their weight under control. Of course, there will be times when
individuals will be tempted to indulge in sweets or excessive
carbohydrates. However, knowing the pain that they will undergo if they
continue their harmful eating habits could be just the incentive they
need to stay the course.
The Secrets to Weight
Loss After Pregnancy
Sarah is a pregnant mother of three who
continues to breast-feed her 18-month-old. After each
of her pregnancies, she has had difficulty losing weight.
With all of her responsibilities, weight loss isn’t a priority.
Still, she wishes that, once this pregnancy is over, she will be able to
return to her pre-marriage weight.
The average woman gains more than 25 pounds during her
pregnancy. The procedure of childbirth may result in a weight loss of up
to 14 pounds, which means that new moms still have considerable weight to
lose once they leave the hospital. However, some women simply assume
that this “baby fat” will never go away. Yet, it is entirely possible to
lose weight during the post-partum period.
A number of medical experts recommend easing into a weight
loss program after the birth of your baby. This means that you will not
start dieting until about three months following birth. You should
combine a low-fat diet with moderate exercise in order to achieve weight
loss.
Don’t expect instant results. It will take you a good
nine months to get back to your weight prior to pregnancy. A go-slow
approach is best because you need to give your body time to recover after
childbirth. Certainly, you might be able to lose weight faster, but you
might be sacrificing valuable nutrients as a result.
Interestingly enough, breastfeeding actually enhances
weight loss. The American College of Obstetricians and Gynecologists has
found that breastfeeding leads to the release of hormones which enable
your uterus to return to its normal size. However, breastfeeding alone
won’t bring down your weight. You need to combine it with a sensible diet
and a moderate exercise program. Keep in mind that you need to have at
least 1800 calories a day while breastfeeding in order to keep yourself
and your baby healthy. Still, stay clear of junk food during this
period. You should rely on food with high nutritional value to maintain
the proper level of calories each day.
There are many good reasons to exercise during the
post-partum period. In addition to helping to accelerate weight
reduction, exercise can help alleviate post-partum depression, improve
your mood, and boost your confidence. Exercise can also “clear your
head” so that you’re better able to meet the demands of motherhood. You
might consider joining a “Mommy and Me” exercise class so that your baby
can exercise right along with you. Another helpful hint is to enlist the
help of a friend or relative to act as your exercise buddy so that you’ll
have some emotional support while exercising. An added bonus of exercise
is that it should boost your energy level, which is quite important when
battling the fatigue which comes from caring for a newborn.
Your diet should generally be low-fat but not fat-free;
vitamin rich; and high-fiber. Under no circumstances should you go on a
fad diet. Such a diet could be quite harmful to your health and could
actually slow your recovery from childbirth. It’s a good idea to set
weight-loss goals, but don’t go overboard. Recognize that there’s a limit
to the amount of weight you can lose during a given period of time.
You may see a number of actress-moms gracing the covers of
magazines shortly after the birth of their children. They appear svelte
and elegant, totally devoid of baby fat. In the accompanying article,
they may even talk about exercising right after childbirth. Such articles
send new mothers a dangerous message: that you must do all you can to
become thin as quickly as possible after your baby is born. Such a
philosophy is not only ridiculous, it’s also unhealthy. As a result,
you’ll need to “tune out” such messages from the media and stay the course
with your own gradual weight loss plan.
The time right after the birth of a child can be quite
challenging, taxing both your physical and emotional strength. While it
is certainly a good idea to eat healthy, you’ll need to pace yourself as
far as weight loss is concerned. Over time, you should be able to lose
the weight you gained during your pregnancy. In fact, you might find
that you’re actually healthier after your baby is born.
The Atkins Method: Is it Right for You?
Over the
years, the Atkins plan has become synonymous with weight loss. Fans of
the
program say that
it has proven to be instrumental in helping them to shed unwanted pounds.
They talk of improved overall health and greater energy as a result of the
Atkins program. However, critics maintain that Atkins could lead to heart
damage, making it an unhealthy diet.
Supporters of
Atkins say just about anyone can slim down using their program. However,
there are certain people that are most likely to benefit from the Atkins
plan. These include yo-yo dieters, who find themselves losing weight,
only to gain it back again; dieters who feel constantly hungry; and those
who eat for emotional reasons. Binge eaters and constant snackers can
also benefit from the Atkins program. In addition, those who suffer from
a food addiction are prime candidates for Atkins.
Atkins relies
heavily on proteins and fats, along with carbohydrates that are rich in
nutrients. The idea is to strictly reduce the amount of non-nutritious
carbohydrates you consume. The theory behind this is that, when carbs are
restricted, you end up burning fat rather than glucose. In addition, it
has been shown that, all things being equal, you will lose more fat with
Atkins than with other types of weight loss plans.
The Atkins
plan is divided into four stages. During the initial stage, your body
moves from burning carbohydrates to burning fats. You should also be able
to kick the sugar habit during this stage. During the second stage, your
weight loss will accelerate, but you will also be able to eat larger
portions of vegetables. In the third stage, known as pre-maintenance, you
will continue to add more foods to the mix. The final stage involves
lifetime maintenance. During this phase, you can continue to fight food
addictions, maintain your goal weight, and decrease the chance that you
will suffer from diabetes.
However, it can be difficult to stick
with the Atkins plan. This is because the temptation to eat carbohydrates
and sweets is so great. Friends and relatives can become diet saboteurs,
preventing you from achieving the results you’re looking for. In this
case, the best defense is a good offense. This means telling your
significant others in advance that you’re determined to complete the
Atkins program. Inform them that you don’t want to even be offered French
fries and potato chips.
The Journal of
the American Medical Association has suggested that the Atkins plan can be
dangerous for children. This is not surprising, considering that young
people are still growing and need all the nutrients they can get, whether
the vitamins and minerals are from carbohydrates or other sources.
Supporters of Atkins say that, while children may not benefit from a
restriction of vegetables and fruits, they could consume fewer potatoes
and breads and still remain healthy.
Some medical
experts say that the Atkins approach is not appropriate for people who
already suffer from kidney or liver trouble. Also, because Atkins reduces
the amount of fruits and vegetables an individual consumes, the diet can
leave people at greater risk for such problems as cancer and heart
disease. As a result, you should probably check with your family
physician before resorting to the Atkins plan, or any other low-carb,
high-protein diet.
It is likely
that the Atkins plan will remain controversial for the foreseeable
future. While it has been proven effective in helping people lose weight,
it may also place individuals at a higher risk for serious diseases. A
great deal of additional research needs to be conducted in order to
determine if Atkins is a miracle cure or a medical nightmare. Once more
studies are conducted, the long-term effects of Atkins on the human body
may be easier to determine. If you are generally in good health and
have a normal energy level, you might give Atkins a try. If, however, you
suffer from any serious diseases, or are experiencing symptoms such as
high blood pressure, you might consider an alternative diet plan. In the
end, you, in consultation with your doctor, will have to determine the
diet program that’s appropriate in your particular case.
Carbs: The Good, the Bad, and the Healthy
Carbs are a part of nearly every dieter’s vocabulary. A number of
diets are famous for fighting
carb
consumption. But you should know that not every carbohydrate is created
alike. While it is true that you can lose weight by cutting carbs, carbs
are also necessary for a good diet.
To begin with, we should define our terms. Carbs are derived from
a number of different sources. They are present in bread, pasta, fruits,
and vegetables. There are also a number of different types of carbs. For
instance, carbs come in the form of sugars, starches, and fiber.
For the most part, the digestive system divides carbs into sugar
molecules which can be taken into the bloodstream. The majority of carbs
are transformed into glucose or blood sugar. In this way, carbs provide
energy for our bodies. Those who lack sufficient carbs in their diet may
suffer from fatigue.
Carbs can be filled with nutrients. For instance, fruit contains
vitamins A and C, fiber, and folate. Vegetables are also a good
vitamin and fiber source; in fact, they usually contain a greater variety
of minerals than other foods do. Whole grains can provide you with
fiber, protein, and B vitamins. Legumes can provide you with
protein, iron, and potassium.
But carbs can also be potentially bad for your health. For
instance, cookies, potato chips, and soft drinks also contain carbs in the
form of sugar and flour. You should know that refined carbohydrates have
been linked with diabetes and heart diseases, making these carbs a
dangerous choice. There are a number of good reasons to ban these carbs
from your diet. For instance, they are extremely high in calories and
offer little in the way of nutrients. Because they contain no fiber,
they will not keep you satiated. In fact, such carbs offer you zero
nutrients, but plenty of fat.
Therefore, you should avoid processed grains and sugars.
Instead, eat whole grains, fruits, and vegetables to maximize your
nutritional intake. Instead of eliminating carbs completely from your
diet, simply ban those that increase the size of your waistline.
There is another way to think about carbs. You can generally
divide them into two categories: simple and complex. A simple carb, such
as sugar, promotes weight gain. As a result, you should select low-sugar
foods, especially low-sugar beverages. In contrast, complex carbohydrates
promote weight loss. Health experts recommend that dieters consume
between 55 and 65 percent of their calories from these types of carbs.
Such carbs include fruits and vegetables and a number of other natural
foods.
But it isn’t enough to simply eat fruits and vegetables. You also
need to avoid fattening sauces and condiments such as mayonnaise and
butter. By adding butter to your broccoli or mayonnaise to your potatoes,
you can raise the calorie amount exponentially, sabotaging your diet.
The U.S. Department of Agriculture promotes a food pyramid that
recommends as many as eleven servings of bread, pasta, and cereal.
However, a number of dieticians are suggesting that Americans should cut
the carbs—period. In one poll, 81 percent of the respondents said they
were abiding by a low-carb diet.
It is interesting to point out that neither the American Heart
Association nor the American Diabetes Association believes that the
glycemic index should be considered when following a weight loss plan.
While the Diabetes Association concedes that various foods offer different
glycemic responses, the Association’s leaders believe the most critical
factor is the number of carbs rather than the form of the carbs
consumed.
Granted, dietary information about carbs can be confusing.
However, a number of dieticians say that, while you might not want to cut
carbs out of your diet entirely, you should eat carbs only in moderation.
Health experts also say that you should limit your carb intake to good
carbs and pass up the bad ones. By following such a plan, you should have
energy—but you shouldn’t pack on the weight. It may be difficult at first
to follow such a diet plan, since many of us are conditioned to eat bad
carbs in order to elevate our moods. In time, however, you may find that
you enjoy the fruits and vegetables you’re eating, and you may not even
miss those tortilla chips.
Don’t Skip Breakfast
If You Want to Lose Weight
In
the morning, you may find that you are playing a continual game of “catch
up.” You’re rushing
to the shower, rushing through
traffic, rushing to work. You may feel as if you don’t have time for
breakfast, let alone a nutritious breakfast. You may find that you’re
just not hungry at that time of day, or you believe that you need to lose
weight, so you skip breakfast altogether. What you may not realize is
that, by eliminating breakfast from your morning routine, you’re
jeopardizing your health—and your waistline.
There are a number of good reasons
to eat breakfast, particularly if you are a dieter. To begin with, the
very act of eating breakfast can speed up your metabolism, which is
critical to weight loss. Think about it. You may eat dinner around 6
p.m. If you wait until lunch to eat again, as many as 18 hours might have
passed. Breakfast is therefore critical to your overall health and
well-being.
Another problem with skipping
breakfast is that it tends to make you overeat at lunch. Studies have
shown that the vast majority of successful dieters do eat breakfast. This
may seem counter-intuitive, the idea that you must eat food in order to
lose weight. But the research shows clearly that that in fact is the
case. Breakfast can also aid your concentration. A number of studies
demonstrate that breakfast improves one’s focus, helping him or her at
work or at school.
The type of breakfast you eat
depends upon the diet you are pursuing. You might choose a high fiber
meal, such as cereal, or a high protein meal, such as scrambled eggs and
ham. Your breakfast should contain plenty of vitamins and minerals to
help your body remain healthy throughout the day.
Another interesting aspect
about breakfast is that it is a proven mood elevator. This is quite
important, since it is critical to remain positive when trying to lose
weight. Anything that you can do to lift your spirits—provided that it
does not cause you to pack on the pounds—should be considered beneficial.
Also, breakfast sets the pattern for the day. If you make healthy
decisions at breakfast, you’re more likely to make the right decisions
regarding the other meals of the day.
One thing you should avoid
at breakfast is eating something high in sugar, such as a sugary breakfast
cereal. While such a meal can lift your energy level temporarily, after a
few hours, your energy level will drop again. While it is always better
to eat something than nothing, you should be careful in the food choices
you make at breakfast.
Breakfast can enhance the
efficiency of the body, making it easier for you to burn fat. This is
true for both young and old, so make sure your children eat breakfast as
well. A smoothly-running body is a healthy body and one that is more
likely to become lean over time.
At first glance, there
appears to be no downside to eating breakfast. However, it is important
to issue a cautionary note. Some people use breakfast as an opportunity
to binge. They figure that they can eat breakfast and then skip the rest
of their meals. However, this is not a healthy approach. In order to
work effectively, your body needs to eat regular meals. Some diets call
for three meals a day; others rely on five or six smaller meals eaten more
frequently. In any event, while breakfast may be your most important meal
of the day it should not be your only meal of the day.
Eating breakfast is a
habit. However, if you haven’t eaten breakfast in a while, it may be a
difficult habit to get into. The key to starting a healthy habit is
persistence. Try to eat something every morning, even if it’s only a
little something. Make sure that you have time to actually sit at the
table and eat, rather than trying to eat breakfast on the run. Scheduling
time for breakfast means that you have made it a priority in your life.
If you follow this formula, you should be in a better position to lose
weight over the long term.
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