write 10 ways to stop obsession with junk food ..
NO SPAM
Answers
Answer:
10 ways to stop food obsession
1. No diets. Recognise that another diet or strict food plan is an unlikely sustainable solution. Getting rid of a food obsession involves starting to listen to your body again and then responding to signals of hunger and fullness. If you haven’t been in tune with your hunger for a while, tuning back in again will take a bit of time. It might also feel scary and hard to trust. Be patient and seek support if needed.
2. Blood sugar. Regular eating with three meals and three snacks can help keep blood sugar stable throughout the day. Have foods available that are nutritious and enjoyable, including protein, good fats and slow-release carbohydrates. Having a general structure of eating in place will provide a good foundation as you begin to tune into your body’s natural hunger signals again.
3. Planning. You will need to put some time and energy into planning your food. This is not about creating a detailed programme that must be followed to the letter. Instead, ensure you have foods available to eat – at home, at work and on the run. It’s difficult to make wise food decisions when you’re hungry and have an empty cupboard!
4. No food is forbidden. Begin to permit yourself your forbidden foods. If you label certain foods as good or bad, it’s time to let that go, but try and accept that some foods may be triggers for anxiety or overeating/bingeing. If chocolate is your ‘naughty food’, it may take some time to eat and enjoy chocolate in a calmer, relaxed state. To start processing these thoughts, plan the chocolate-eating into your day or week. Put it on a plate and enjoy eating it slowly with others. Remember to be kind in your thoughts and distract yourself afterwards so negative thoughts can’t creep in.
5. Find body acceptance. Reconnect with your body as the amazing machine that it is, and one that needs taking care of with value and appreciation daily. Judge your body for what it can do for you, rather than beating it up for the perceived aesthetic imperfections so when you genuinely value your body, this will help you to change the way you eat as you self-care more. Berating your body destroys self-esteem and can be detrimental if you’re trying to change your weight.
6. Emotional eating. Recognise when and why you eat for emotional reasons. Try to keep a food and feelings diary to really identify the feeling that is encouraging your eating. When you long to turn to food, what is it that you are truly feeling and how else can you practise self-care without eating?
7. Self-worth. Your eating habits should not be a determining factor in your overall self-worth, and after dieting, you might feel this isn’t true. Feeling that you have either done well with eating (then self-esteem can feel good) or you have messed up (then self-esteem plummets) by eating too much or the wrong things. Work to build self-esteem based on your many qualities, rather than simply your eating choices.
8. Food as pleasure. Don’t make food your number one turn-to for feeling good. Ensure you have an abundance of other ways to find pleasure, relax and seek daily contentment. Food can be a part of this, but it is not helpful when it’s the overriding pick-me-up.
9. Quick fixes. Let go of the dramatic overnight ‘dream conversion’ plan. This places huge amounts of pressure on you and stops you making changes in the moment. Remember that little steps add up to a whole lot of change, and this change can be sustainable. A drastic plan is likely to be abandoned after a few weeks, with a rebound rebellion of eating.
10. Your values. Look at the larger picture and ask yourself these questions, providing honest answers. How fulfilled are you right now? Is food filling up a void with its effective ability to distract and occupy thoughts? Is there a part of your life which needs attending to? Are you living in line with your core values? Answering these questions could provide clues as to why your relationship with food is out of sync.
Changing your relationship with food does take time, and it’s not always easy at first. Don’t be afraid to reach out and get support, though. Letting go of food obsession can help you reclaim your life again, and counselling can provide a safe space to do this.