Food addiction: causes, types, treatment. Fighting food addiction

Food addiction is in no way inferior to the scale of drugs, alcohol or nicotine. Women are more susceptible to food addiction, although some men also sometimes suffer from this pathology. Such dependence is psychological character and has many types, the most dangerous of which is anorexia nervosa and bulimia. It is almost impossible to cure such diseases on your own, you need to contact specialists.

The concept of food addiction

Food addiction is a deviation of the psyche, in which a person does not eat to satisfy physical hunger, but to calm down in an emotionally difficult situation. Experts call this process "seizing" negative emotions such as fear, excitement, frustration, resentment, and others. Since food does not destroy the body as much as drugs, alcohol and tobacco, the problem is often ignored. From the point of view of psychology, stimulation of the oral apparatus seems to return a person to a time when he was comfortable and calm with his mother's breast in his mouth.

To choose effective method treatment of food addiction, it is extremely important to know its cause and type. The most common:

1.Psychological, originally from childhood:

Low self-esteem, tendency to self-flagellation. According to studies, almost all people with such a problem in childhood were forbidden to show negative emotions or reactions: cry, scream, protest. This was inconvenient for parents, so instead of helping the child in difficult situation they preferred to authoritarianly forbid "showing character." As an adult, a person is used to restraining him, not trusting anyone, and considering himself a loser.
Perception of food as a source of pleasure. If parents paid off food for not paid attention or encouraged her to achieve a child, then she will certainly become a substitute for the joy of communication and a reward for efforts in adulthood. According to statistics, most obese children and adolescents are subject to similar reshuffling of feelings on food.
Psychosomatic syndromes: Children who are loved and praised for eating everything and even asking for supplements are likely to endure the habit of overeating, even if the body does not require it, and during adulthood. In their mind, the “I'm good if I eat a lot” mindset works.

2.Psychological, acquired in adulthood:

Mental pain from the loss of loved ones, illness, betrayal, disappointment, resentment lead to a depressive state. Mental disorders with their characteristic attacks of anxiety and panic are accompanied by the use of delicious food that soothes and comforts.
There is no purpose in life. Without doing anything and having no plans, a person achieves nothing. He compensates for his failure by eating his favorite food.
Emotional hunger. Inner emptiness arising from lack positive emotions and impressions from ongoing events are filled with joy from the food eaten.
A crisis is a turning point when a person does not know what and how to do next, begins to be distracted in the most accessible way.

4. Social - food is perceived as a way to bring people together: they go to restaurants or cafes for business negotiations, dating, relax with friends.

5. Progress - a breakthrough in the development of the chemical industry in the second half of the 20th century resulted in the presence of a huge number of additives in literally all products. The taste of food has become much brighter after store-bought sweets, sauces and snacks natural vegetables and fruits seem tasteless.

6. Biological - often the cause of increased appetite is hormonal disruptions.

How to recognize

signs psychological problem overeating is easy to recognize:

Constant thoughts about food.
Inability to get past certain foods.
There is no sense of proportion - if a person is addicted to sweet or any other taste, he does not calm down until he finishes everything.
After eating, there is a feeling of guilt and annoyance.
In an emotionally difficult situation, the first thought that arises is to buy something tasty.
The addict downplays the size and number of servings of their favorite food in conversation.
The feeling of hunger causes panic, discomfort.
Greed for food, unwillingness to share.

An addicted person cannot adequately perceive his body and its signals: nausea from overeating, skin rashes, extra pounds are ignored and considered the norm.

Types of food addiction

There are many classifications of food addiction. The most common types:

1. Overeating - usually occurs due to depression due to nervous shocks, with low self-esteem, psychosomatic syndromes and due to biological causes. A person is not able to control the amount of food eaten and the feeling of satiety.
2. Anorexia nervosa - intentionally skipping meals and enjoying the feeling of hunger are considered symptoms. It occurs with low self-esteem and confidence in one's own unattractiveness due to being overweight.
3. Nervosa bulimia - is manifested by sharp and prolonged bouts of appetite that cannot be controlled. After that comes a feeling of guilt and remorse, and they get rid of what they have eaten, causing vomiting.
4. Taste - dependence on a particular taste or product. The most popular of them: fast food, chocolate, confectionery, shop sauces, sweet sparkling water, chips, crackers and other snacks. People with such addictions in 99% have excess weight.

Treatment

The most important thing on the way to getting rid of food addiction is not to aggravate the feeling of guilt, complexes and not to disturb the inner harmony of the addict, trying to prove to him the harm caused by overeating.

The method of treatment is determined by the cause of the deviation, its type and degree of manifestation. When it is not possible to get rid of addiction on your own, it is recommended to resort to the help of specialists:

Pass a comprehensive examination of the state of health, exclude biological failures as the cause of the problem.
work with a psychologist and psychotherapist.
Contact a qualified dietitian.

Binge eating

The degree of manifestation of the deviation determines the methods of therapy. The following algorithm of actions is considered effective:

1. Self-analysis, awareness of the problem and honest answers to the questions - "Do I want to get rid of this? Will I become happier without food? Will I make an effort to overcome my addiction?" Food can be bought anywhere, there are practically no ways to recognize whether a person has consumed it. The patient can easily deceive the environment and remain in his position. If the patient does not have the desire and strong desire to get rid of food addiction, any therapy will be ineffective.
2. If the first stage is passed and the person decides to get rid of addiction, it is necessary to follow the recommendations of a nutritionist. It is important to unhealthy food eliminated gradually, otherwise there is a great risk of failure. On the way to transition to new way Keeping a food diary helps. In it, you need to write down a list of allowed foods, diet rules and daily reports on meals. Maximum honesty will allow the specialist to exercise objective control. Gradually, there should be a transition to conscious nutrition, when a person completely controls the choice of products, portions and is aware of the appropriateness of their use.
3. Work with a psychologist or psychotherapist - individual or group. Usually, about 2 months of sessions are needed, the purpose of which is to find a new, safer source of pleasure for the patient - positive emotions. For this apply:

Art therapy - creative activities distract, allow you to sublimate the negative, reveal new facets of your own personality. Often they develop into a hobby that makes a person's life brighter, more interesting, and the need to fill the inner emptiness disappears.
Body Oriented Therapy - treatment occurs through bodily contact.
Gestalt therapy - allows you to rethink values.
Family therapy - family members of the addict are connected, they are given recommendations on how to behave and support a loved one.

4.Increasing self-esteem through development:

Starting to play sports is discipline, tempers willpower and character. A toned beautiful body will allow you to get rid of self-doubt.
Professional achievements - if necessary, get additional education or learn another profession.
Find an exciting hobby.

5. Work independently on motivation, look for sources of inspiration.

Anorexia nervosa and bulimia

These pathologies are very serious mental disorders, medical assistance is needed. Be sure to need the control of a group of specialists and the support of loved ones. The biggest emphasis is on psychotherapy, which can be continued for a long time- from several months to ten years. Many people go through therapy several times during their lives. Sometimes a new hobby, in particular sports, helps to overcome it. mental disorder and radically change your life.

Anorexia nervosa

Taste

You can get rid of food addiction, in which there is a craving only for certain products, on your own, if the manifestations of the deviation are not very pronounced. For this, it is necessary to use the method of treatment for overeating, taking into account 2 nuances:

1. You need to refuse "your" product abruptly and endure the "withdrawal" syndrome for 1-2 weeks. If this food is loved by the whole family, then close people are also obliged to refuse to use it. Otherwise, there will be no effect.
2. Attending psychotherapy sessions is optional, but desirable.

1. You keep eating even when you are full.

In itself, the desire to continue eating after you have already dealt with a full meal does not speak of frustration. For example, it is normal to sometimes want ice cream after with potatoes and vegetables. However, if this happens systematically and you cannot control yourself, then it is probably an addiction. Binge Eating Disorder and Food Addiction.

The brain requires new portions of food not to restore energy reserves, but to get the reward hormone dopamine.

In severe cases, you just can't stop until the food runs out or you start to experience terrible discomfort. The stomach is stuffed to capacity and seems to explode if you eat another piece.

2. You eat more than you planned.

You must have come across people who easily refuse a second portion of something tasty. Moreover, they may not eat the first portion if they did not plan it in advance.

For some, this approach to food looks like a feat. And if you take a piece of cake and then find yourself in front of an empty box from under it, this is definitely an addiction. The same mechanism is at work here. Current considerations regarding food addiction, as with drug addiction: the concept of "moderation" simply does not exist. And accordingly, talking about food to eat a little less is almost the same as asking an alcoholic to drink less.

3. You feel guilty but you keep overeating.

You not only eat too much, but also realize that it is wrong and harmful. But remorse does not make the situation any easier.

You find yourself in a vicious circle in which you feel good and joyful only when you have a plate of goodies in front of you. And the rest of the time you suffer. Isn't this a signal to go and eat again to feel happy?

4. You make up excuses to eat.

You have decided to take the path of moderation, but sooner or later the craving for food will make itself felt. And in your head the auction will begin, during which you will come up with a million arguments why you can break your promises.

For example, today is a holiday, you had a bad day that needs to be “sweetened”, or, conversely, a successful one, and this should be noted ... In a word, you have a million reasons to eat the forbidden, and they all sound so logical, so rational that there are no reasons resist.

5. You hide food from others.

When your relationship with food is not going well, you realize that it would be better to hide it from others. You can sneak to the refrigerator at night, rush to eat a chocolate bar on the way from the store to the house, carry a supply of harmful products in the car.

This point directly echoes the previous one, the only difference is that the strength of guilt increases many times over.

6. You are looking for excuses to snap.

Sometimes people who quit smoking deliberately create a stressful event so that they can go back to cigarettes. For example, they initiate a scandal with a wife who insists on giving up bad habit in order to go to the balcony with a clear conscience, and then say that it was her fault, she brought it.

With food, such situations are also possible, and if you simulate situations to overeat with a clear conscience, and then shift the blame for it to someone else, then this speaks of addiction.

7. You overeat despite health problems

Sooner or later, indiscipline in eating will lead to health problems. In the short term, it can be overweight, acne, fatigue, in the long term - diabetes, Alzheimer's disease, problems with the cardiovascular system.

And in this case, too, it would be appropriate to compare with drug addiction: you know that your addiction is slowly killing you, but you cannot escape from its networks.

8. You turn down meetings and parties because of the food.

You can no longer turn a blind eye to the problem, and you begin to avoid meetings and holidays where there may be food. For example, you do not go to celebrate the birthday of your beloved grandmother, because you know that you will not resist her fatty meatballs and delicious cake. And this will lead to another round of overeating and guilt.

How to deal with food addiction

Get tested

Get a comprehensive examination. It is possible that your food addiction is due to disorders in the body, for example, in the endocrine system. In this case, the doctor will prescribe a course of hormonal drugs.

Contact a psychologist

You can tell a person as much as you like to show will, but any addiction is a serious problem, and it needs to be solved with specialists. It will help you find out what you are saving yourself from with food, what unspoken difficulties you are trying to solve.

Find like-minded people

For any addiction, there are "Clubs of Anonymous ..." where you will meet people with the same problem on different stages her decisions. Such organizations may be referred to as the "overeating club" or "gluttons anonymous club".

It is important that the members of the group focus on health - physical and psychological. But gatherings of people who are concerned about losing weight and cubes on their stomachs are best avoided, no matter what they are called. Because your problem is in your head.

Make a meal plan

Obviously, you have already tried to eat a hundred times, made plans and immediately violated them. Therefore, the hundred and first time must be approached responsibly. First, do not cut your diet too much. If the body does not have enough nutrients, dependence on food will only be spurred on by physical hunger.

Secondly, choose a comfortable diet, but such that you always feel full. Thirdly, prepare food in advance and arrange in portions so that there is no temptation to eat more than you measured on the scales.

All this does not guarantee that there will be no breakdowns, but it will be a little easier for you.

Eliminate irritants

Choose a few non-food ways to deal with. It is better that these are not emergency measures, but preventive ones, with a long-term effect. The less nervous you are, the easier it will be to follow the feeling of hunger and internal sensations.

Food addiction is one of the most common. As a rule, women are more susceptible to this. Up to 80% of the fairer sex are familiar with this phenomenon firsthand.

You can cope with this problem subject to the main condition: to be honest with yourself and ready to make some effort.

Forms of food addiction

Food addiction manifests itself in different forms. Consider different types its manifestations:

Diet professional

It’s a paradox, but in the maniacal following of various diets, food addiction is also hidden! At the same time, the “ever losing weight” himself is sure that this is just a desire to be in shape.

unconscious eater

This person consumes food without a system. Due to frequent snacks on the go, he can simply forget about lunch. As a rule, in the evening an attack of hunger overtakes him and then he simply cannot stop. He himself is inclined to believe that he is absolutely indifferent to "delicious", but it is precisely because of his disorderly consumption of food that he absorbs much large quantity than needed.

Gourmet

A subtle connoisseur of gastronomic delights is at risk - receiving special pleasure from food, he becomes dependent on plentiful feasts.

Emotional Eater

It differs from other types in that it tries to cope with emotions with the help of food. If the first three representatives can solve their problem by adjusting the diet and style of nutrition, then in this case one cannot do without global psychological preparation.

How does it usually happen? In moments of inner discomfort or loneliness, a person is visited by a “saving thought” about something delicious stored in the depths of the refrigerator. After all, it can help lift your spirits! One piece of cake gives a feeling of peace, as if problems are receding. The next portion follows the first and so on until everything is destroyed.

And then the terrible mood returns, aggravated by guilt for his intemperance. Extra pounds and centimeters are added to everything. Even the consciousness that food has become like a drug cannot stop the process that has begun. Nutritionists say that the loss of control over the desire to snack and the subsequent feeling of guilt is the first sign of the onset of a food addiction. On the this stage the mechanism of self-deception is turned on, when a person tries to push the problems that have arisen into the background with the help of food.

Get rid of food addiction

Realizing your dependence on food, you should not fall into despair, because you need to get rid of it! How to do it?

1. Evaluate only physiological hunger and never eat food mechanically!

Instead of “grabbing” something on the go, try to rate the actual feeling of hunger on a five-point scale, where 1 is “very hungry” and 5 is “completely full”. If you can rate yourself a 4 or 5, never snack.

2. If problems make you look into the refrigerator, deal with them.

Trust the advice of psychologists: put the problems on paper. Dividing the sheet into two columns, in one, indicate the causes of your worries and anxieties, and in the other, ways to eliminate them. Even with negative results don't give up and go back to the list again.

3. Come up with something to do when negative emotions arise.

A good alternative would be a walk or any distraction: needlework, drawing, calling your parents or girlfriend, reading interesting book. Sitting in front of the TV is not very welcome, as it can be tempting to "snack" while watching a movie.

4. Keep a food diary.

By writing down in it what and when you eat, determine the time of day when you are most often overtaken by hunger and by this time stock up on low-calorie foods.

5. Good sleep is a must.

Hunger very often occurs against the background of a sleep disorder. This happens due to a decrease in blood levels of leptin, a hormone that regulates appetite and signals the brain about satiety.

Food is one of the main sources of pleasure, but do not forget that it should be a friend and ally, and not dictate the rules of behavior.

I used to have such a sin - I ate a lot, especially in the evenings. Now I realize that there was an addiction, but then I did not understand this and dragged everything onto the table in huge portions! The food calmed me, gave me pleasant emotions.

I thought about it when, at a routine examination, the doctor from the clinic said that I had a bunch of different sores. Yes, and added that I have nothing to be surprised, because I'm full. Yes, that's exactly what I was. I was very offended then. Well, what right did he have to insult me?

Offended and thought. Yes, for recent times I have improved a lot. It seems that nothing has changed, but for some reason I gained weight. Although ... I realized that I began to eat more. And I decided that I need to fight this addiction!

Out of sight - out of the fridge!

To get rid of addiction, I first decided to get rid of junk food. Now I don’t have cakes “just in case”, sausages, sweet yogurts and cottage cheese in my refrigerator. I also stopped buying cookies, sweets and condensed milk.

Now I always have apples, bananas, low-calorie cottage cheese, fresh cucumbers and tomatoes. And instead of "fast" sausages and pasta, I eat boiled fish or chicken.

Cause of Addiction

Also, on the advice of one article, I decided to look for the cause of my addiction. It turned out to be constant problems at work.

I always came home stressed out. And the first thing that relaxed me and made me forget about all the troubles at work was tasty food. I could eat a whole chocolate bar and not notice it!

Now I come home from work and go to take a relaxing bath. She calms me, relieves stress. Then I eat a full meal and no snacks!

If you really want, then a little

Instead of a whole chocolate bar, I allow myself to eat just one piece. But I stretch it for a long time. It's such a pleasure! Previously, I did not get even a small fraction of this from a whole tile.

I can also eat one cookie or marshmallow. I don't want to eat them all anymore. One a day is enough!

Holidays are not a reason to be upset

AT holidays I can afford everything. But I noticed that I no longer grab everything, but choose with taste. I give preference low-fat meals- fish, fresh vegetable salads, fruit desserts. Well, I can try some new or high-calorie dishes a little more.

I got rid of the addiction gradually. More than 7 years have passed since then! Now I can’t imagine how I could fit so much food in me! And I also realized that you need to love yourself, not what you eat!

Do you have a food addiction? How do you deal with it?

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How to get rid of food addiction: advice from psychologists

Along with nicotine or alcohol addiction food is allocated: it has only psychological roots, and ultimately negatively affects human health.

What is food addiction: symptoms, signs, test ^

Food addiction is a condition in which a person cannot control the amount of food consumed, or uses it not to satisfy hunger, but for other purposes: to relieve anxiety, get positive emotions, etc.

Thus, food becomes not a means of satisfying appetite, but a kind of solution to problems at work, in personal life or in the field of finance.

There are three types of food addiction:

Overeating: a person cannot control the amount of food, tries to seize any stress with it;
Bulimia is serious psychological illness, in which there is an awareness that it is impossible to stuff the stomach like that, and often patients combine foods that a healthy person cannot eat;
Anorexia: this is the very moment when people begin to believe that thinness and beauty are one and the same. There is an aversion to food, people begin to see themselves in the mirror as fat, although in reality they are not.

The symptoms of food addiction are as follows:

Constant increase in the amount of food for a long time;
Lack of self-control: for example, instead of eating 1-2 sweets, a person wants to eat them until overeating occurs;
Frequent thoughts about food, preoccupation with what to eat today to cook something delicious;
Desire to “eat” stress;
If you can't eat favorite dish, a person experiences physical suffering;
Inability to stop until all the food is eaten;
Eating at night, secretly from the rest of the family;
Desire to enjoy food and eat alone;
The appearance of guilt after eating;
A negative reaction to criticism from the outside that you can’t eat so much;
Lack of endurance: for example, after dinner, a person sees a chocolate bar, and he has a desire to eat it whole.

How food addiction is formed

Psychological food addiction is formed in stages:

At first, a person cannot deny himself his favorite food, does not control his portions, overeats;
Then there is a desire to eat even at night, and absolutely any food;
After the realization of the problem comes, and if it cannot be solved, then a feeling of guilt sets in.

To identify this disease in yourself, you can take a test for food addiction by answering "yes" or "no":

I have a fear of getting fat;
I refuse to eat even when I feel very hungry;
I am constantly disturbed by thoughts of food;
I often eat uncontrollably;
When I exercise, I think about burning calories;
I try to eat only diet foods;
I enjoy food, so I eat very often;
I eat to calm down, not to satisfy my hunger.

By answering yes to more than two questions, we can confidently state the presence of signs of food addiction. If 50% of the answers are in the affirmative, then there is a moderate or severe addiction.

Even if the problem is only on initial stage, it is necessary to get rid of food addiction in a timely manner, tk. in this case, remove it.

What can happen if you do not overcome food addiction:

Obesity;
Diseases of internal organs;
Diabetes;
Development of complexes;
Temporary cessation of breathing during sleep;
Increased cholesterol levels;
Severe exhaustion.

How to deal with food addiction

To defeat food addiction at an early stage, you must adhere to several rules:

You can not completely refuse your favorite food: this can lead to a breakdown, which gives the worst consequences;
Do not stock up. If the refrigerator is full of food, there will always be a desire to have a bite, so it is best when there is a minimum set of provisions;
Avoid temptations. When you go to the store, you need to clearly know what you need to buy. Otherwise, there is a risk of acquiring a lot of excess food and, as a result, overeating at home;
Exercise regularly. With an inactive lifestyle, people are more likely to want to eat than those who play sports;
Eat only when you feel hungry.

How to get rid of food addiction on your own: recommendations from psychologists and nutritionists ^

How to get rid of food addiction: reviews and results of those who have lost weight

Psychotherapy for food addiction

Seeking a psychotherapist is the right decision, which should be used in the following cases:

With constant overeating and lack of self-control;
With an obsession to lose weight even when it is not necessary at all;
With obesity resulting from frequent use food in large quantities.

Addictive Food Additives

Food addiction has psychological roots even when it was obtained as a result of the use of products containing nutritional supplements. What substances are considered the most harmful:

Sodium glumanate (E621): added to improve taste. It is found in fast food, bouillon cubes, semi-finished products, crackers, chips and purchased sauces;
Fructose corn syrup: it contains those that improve its taste. It is present in confectionery and flour products;
Sweeteners: they do make drinks less caloric, but they strongly stimulate appetite, as a result of which a person begins to uncontrollably eat food and gain weight.

How to treat food addiction in children

Very often, parents unconsciously form this problem in children. To avoid obesity, it is recommended to adhere to the following rules:

If the child is crying, you do not need to give him candy, etc. in order for him to calm down. This is deposited in his subconscious, and he begins to think that to get rid of negative emotions, it is enough to eat sweetness;
You can’t force a child to eat when he is full: over time, his tendency to overeat will only increase, excess weight will appear, and with it complexes;
If the child prefers to spend time at home in front of the computer and with food, you need to push him to look for new hobbies. For example, enroll in a sports section or a music school.

Before treating a food addiction, it is necessary to pass the appropriate test, identify the signs of the disease in yourself and decide how to cope with it - on your own or with the help of a doctor.

It is also necessary to limit the use of foods that cause food addiction:

Chocolate, donuts, ice cream, cookies;
Coffee;
Fast food;
Crackers and chips;
Pasta and pizza;
Seeds with additives.

Feedback from our readers about their successful struggle with food addiction:

Olga, 23 years old:

“I used to have a habit of chewing sunflower seeds before going to bed. When I realized that I started to get fat from them, I simply refused them. It was difficult to do this, but for the sake of a beautiful figure, you can endure "

Yana, 33 years old:

“A few years ago I was constantly on a diet: I counted calories. I did not eat after 5 pm, did not eat sweets, etc. I consumed no more than 600 Kcal for the whole day, as a result of which skin and bones remained of my slightly full body. It’s good that at that time my mother took me to a psychotherapist, he prescribed me a treatment that lasted about a year, because the work of my internal organs was disrupted and I rejected any food. Now I have gained weight, and I don’t even want to think about any diets. ”

Maria, 35 years old:

“A year ago, I absolutely could not control myself while eating, and, sitting down to festive table, crushed everything. Now everything is different: I eat as much as I need, and all this thanks to the simple recognition of the problem and setting a goal - to get rid of it. I didn’t constantly think about my overeating - I just treated it as a small flaw that needed to be eliminated. ”

Eastern horoscope for February