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Showing posts with label comfort eating. Show all posts
Showing posts with label comfort eating. Show all posts

Thursday, September 15, 2011

Yale Study Probes Food Addiction

"A study published online in the Archives of General Psychiatry showed that the brains of women who have symptoms of food addiction respond to the prospect of delicious food in much the same way that the brain of a drug addict responds to the prospect of drugs.
Researchers at Yale University’s Rudd Center for Obesity Research and Policy set out to probe the potential parallel between food addiction and substance dependence. The former isn’t yet recognized by the American Psychiatric Association as a psychiatric disorder, while the latter is defined by a set of clear criteria.
"Before this study, Ashley Gearhardt, a doctoral student at Yale, had devised a tool for assessing food addiction. She based her 25-point questionnaire (“I have found that I have elevated desire for or urges to consume certain foods when I cut down or stop eating them,” for instance, and “My behavior with respect to food and eating causes significant distress.”) on that used to diagnose substance dependence.
"According to the Yale Food Addiction Scale, as the instrument is called, some of the 39 young women included in the study showed signs of being addicted to food. While some were lean, some obese, and some in between, their weight wasn’t related to their likelihood or degree of food addiction.
Gearhardt and her team used functional MRI to record brain activity as the women were shown images of yummy chocolate shakes and of a clear, taste-free solution. MRI images were also recorded while the women actually sampled those beverages. (The study explains that the clear formula was made to replicate saliva, as the taste of water actually triggers activity in some brain receptors.)
As was expected, the parts of the brain associated with anticipation and craving were activated by the image of the chocolate shake among women with symptoms of food addiction. But once they tasted the shake, the parts of their brain that should signal them to slow down showed decreased activity, essentially encouraging them to seek more chocolate shake.
"The study acknowledges several shortcomings, including its small sample size and the fact that all its subjects were women. But it’s another plank in the platform supporting the idea that some people are obese because they are literally, physically addicted to food, having to contend day-in and day-out with all the food stimuli our society throws their way — not because they simply lack self-control.
As readers of my “Eat, Drink and Be Healthy” column may recall, this is an issue I grapple with: When it comes to matters such as weight management, I’m a big believer in personal responsibility. But when I interviewed food addict Michael Prager last fall, he helped me see that it’s not an either/or proposition. I’ll never forget what he told me:
“When I find out I have an illness, I take on responsibility to make it better. I have no respect for people who use [their addiction] as a crutch.”
[Prager adds,] “Nobody ever held me down and put a doughnut in my mouth.”
By  |  07:00 AM ET, 04/05/2011

Tuesday, July 26, 2011

Portion Control Using the Freezer

When I finally lost all my weight for good, I used the freezer a lot in my portion control. I had decided I loved my comfort food, but I needed to reduce my portion size in order to lose weight. So I bought a bunch of 1 cup sized containers and when I would make my family a meal, I would eat 1 cup serving, then I would put several more servings in the small containers and freeze them for later meals. The result was, I didn't feel deprived. In fact I could eat more of my favorite meal than the rest of my family, I just had to space the servings throughout the week. I ate better on this diet than I ever had before in my life (I didn't waste calories on foods that were only so so). This also worked with desserts which I allowed my self to indulge in everyday. (I did have to chant in my mind "one cookie tastes the same as a dozen, one cookie tastes the same as a dozen...")
When I followed this plan, I found my weight just melted away, and I was eating delicious foods that I once considered off limits while dieting. And all because I was portion controlling. I lost weight steadily over a four month period until I lost all the sixty pounds I needed to lose and I have kept it off ever since as I continue to portion control (3+ years).
My maintenance plan: I do what I did while dieting, but I cheat more often. But then (and this is crucial) --I STEP ON THE BATHROOM SCALE DAILY. This tell me when I can and can't cheat on the plan.

Helpful hint in sticking to the plan: take up hobbies, get away from places that remind you of food, get busy living life and doing things you enjoy.

Thursday, March 10, 2011

Comfort Eating

Remember, as with any other addiction. Comfort eating needs to be replaced with another comfort activity. To get ideas, think about the things you loved to do as a child and try doing them. You just may be surprised how much you enjoy them again.

Need an idea? Here's a few:

Listen to music
Dance
Go out and explore (go for a walk)
Pick up a hair brush and do some lip syncing
Take a bubble bath
Take a nap

Go people watching at the park
Read a good book
Draw a Picture
Call a friend
Play a Video Game

In other words, do something for yourself, simply for your personal enjoyment. Isn't that what food has been doing for you? Take time for yourself doing something healthier than eating that piece of chocolate cake.