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how to stop overeating

I’m Addicted To Food And Why Can’t I Stop Eating:Why Friends Can Negatively Influence Fat Loss

Think for a moment when you have been in a position where you are dining with  friends and this scenario arises.  You are sitting in a restaurant and have already made a conscious decision in choosing a meal that won’t rack up a whole days worth of calories in one sitting.  You open the menu and find yourself salivating over the picture of a triple-decker cheeseburger with endless garlic fries and soda.  The battle of the mind begins.

i cant stop eating Im Addicted To Food And Why Cant I Stop Eating:Why Friends Can Negatively Influence Fat Loss

You have been doing a great job with intermittent fasting,  strength training, HIIT cardio,  and have all been kicking your butt.  You have been seeing amazing results from week to week and want to continue into the next week on a positive note…..so you decide eating a meal on the lighter side.  In your mind it’s a done deal and you feel good about it.  But before you open your mouth, all your friends have blurted out their orders of an appetizer the size of a spare tire, a triple-decker cheeseburger, and the two foot brownie sundae for dessert.  While handing the menus to the waiter they turn in your direction, anxiously awaiting a decision.  Without even thinking about it, your initial decision turns to “I’ll have what they are having,” followed with a little bit of remorse of “why can’t I stop eating.”

Is There A Reason Why I’m Addicted To Food? Why Pals Shape One Another’s Health Behaviors

Do you remember junior high lectures about how strong peer pressure can be?  Of course most of the topics were in directed towards more serious things like sex outside of marriage, alcoholism, drugs, tobacco, etc.  If your friends are dabbling or diving into these acts of behaviors, typically your behaviors will model it. Research has found that areas like these are considered socially contagious behaviors(it is thought that food addicts grab hold of these habits). So contagious that evens a small group of friends that decide to get a flu shot(despite how harmful and ineffective they are) make big impacts on others deciding to get one even though they never planned to in the first place.

So What Does This Have To Do With Diet?

As you can see, your friends’ health decisions have a weird way of influencing us.  Sometimes without even knowing it!  I like to call it “The (Sundae) Ripple Effect.”  Having a close friend who’s packing on the pounds left and right can make you almost 60% more likely to do the same.  Research shows that how much you weigh directly correlates on who you hang out with.  James Fowler,Ph.D and Nicholas Christakis,M.D. both studied social networks for about ten years and have found that “consciously or unconsciously, people look to others when deciding what and how much to eat, and how much weight is too much.” What they mean by this is best described in the previous scenario in the restaurant.  You had your mind made up about what you were NOT going to order and had no desire to even glance at the dessert menu.  That all changed when everyone else ordered the colossal dinner package.

We May Seek Relationships That Influence to Indulge

I am going to come out and say it….women are the worst culprits when it comes to this.  Some of you ladies may be laughing because you know it’s true.  Not every day do you hear about a guy calling up a buddy asking him to come over so they can eat out of the same carton of ice cream because he had a crummy day at work.  Women are notorious for this.  Many women have “junk food and I can’t stop eating friends” that they call up on any given time of the day to say “I had a terrible day, do you want to come over and fry up some cheese sticks and polish off a package of Oreo’s.  That would make me feel a lot better.” 

Being A Copycat Is Not Always A Bad Thing

On the reverse side of the issue, research has also shown that you can pick up “good” habits from friends.  If your group happens to be eating just an appetizer as their meal, do you want to be the one who strolls in and orders a six course feast?  Most people will want to behave appropriately to leave a good impression on those around them.  This is also the case when friends start eating right, eating less, stop eating junk food, and weight train consistently, can rub off on you and positively impact you to do the same. Of course women typically will take this idea to the next level.  If there is competition between two women, whether it is over a man, school, work, fitness, etc-they use “under eating” as a weapon.  When women compete to gain an edge, they will most likely choose a smaller or lighter meal than their rival.  It is a weird way of showing the other person that they are winning.  Researchers have also found that even  if a women hasn’t ate anything after a couple days, will still eat as much or even less than their competitor.

Friends Can Also Try To Sabotage Each Other

Let’s say you have been away from the gym for years and your diet has fallen by the wayside.  You decide to take positive action by getting your butt in gear by working out and getting your diet in control.  Friends might come along and pressure you into skipping your workouts or influencing you to order the cheese fries over your original decision of a salad. The reason for this…….they don’t want to be reminded of their own struggles with weight by watching a healthy eater make careful choices” says Susan Bowerman of UCLA’s Center for Human Nutrition. “We want them to join our ‘Im addicted to food’ club.”

I Am Not Saying Your Friends Are Evil

I wanted to make a clear point that I am not here to tell you to go and find different friends.  The whole point of this article is to make you aware of your surroundings and how friends can influence your fat loss goals.  You can still be in charge of your fat loss despite what your friends are doing and saying. Being able to recognize the negative influence can give you the leg-up on how to handle these obstacles head on and turn them into something positive.  This will help you battle against the “why cant I stop eating” syndrome.Like I said before, your friends may not even know they are doing it.  That is the point.  You never know, your good habits may end up being the positive influence on your friends to get fit.

How To Stop Emotional Eating:Compulsive Overeating Disorder Or Common Daily Occurence?

iStock 000006087827XSmall 210x300 How To Stop Emotional Eating:Compulsive Overeating Disorder Or Common Daily Occurence?I am the worst culprit when it comes to emotional eating.  I used to eat when I was bored, sad, happy, you name it.  Other times I would eat  because I was simply in close proximity to the refrigerator even though I just opened it 20 seconds ago! I know a lot of people can relate with me on this one so I figured I would give some helpful tips on how to stop emotional eating.

As I Am Writing This… I Am Wondering What Is In The Refrigerator???

This kind of eating is often known as emotional eating and can be extremely hard to break when trying to lose fat.  Let’s be honest… life happens and we tend to turn to food as a source of comfort.  Although it may sound normal for people to do this, it can slowly catch up with you and develop into a bad case of compulsive overeating disorder.  People do NOT gain a lot of weight overnight.  One stressful year not handled correctly can cause someone to gain more than 50 lbs without them even realizing it.

Here’s How To Tell If Your Body Really Needs Food

Real Hunger: 1)It grows gradually  2) You’ll eat anything  3) Food can wait  4)You stop eating when you are full   5) You feel good after eating   6) You feel energized

Emotional Hunger: 1) Hits suddenly  2) You crave a specific food (usually high in fat or sugar)  3) Needs to be satisfied NOW!    4) No amount of food fills you   5) You feel guilty after stuffing your face    6) You feel heavy and bloated

I battle with emotional eating all the time.  I am not going to sit here and try and say that it never happens, but I do something proactive when it rears its ugly head.  Here is a few ways I keep myself on track.

You Have No One To Blame

1) Own up to the fact that, if left unchecked, emotional eating will lead to serious weight problems! There is no way around it! Simply put, emotional eating is the number one saboteur of weight management. Because everyone at one time or another has used food as a coping mechanism, it is important to understand that emotional eating is a very real problem. Whether you eat to avoid boredom and loneliness or to medicate stress and anxiety, here are the key steps to defeat emotional eating:

A) Connect your weight, self-image and eating patterns to the quality of your life

B) Commit to exercise, healthy eating    habits and change in perception

C) Choose not to wear you pain (e.g. unwanted pounds).

2) Find an appropriate outlet for your stress, instead of eating. This can include anything from taking a brisk walk (This is my holy grail) , journaling, running in place, squeezing a stress ball, or lifting weights. Depending on your lifestyle, you can choose the stress buster that works best for your needs. If you already keep a daily journal, it is important to focus on what you are thinking and feeling during moments of great stress. It is also very important to make observations about food cravings. These observations will identify your triggers as well as your drug of choice–the “comfort food” you typically desire.

3) Give a reason to keep your fat loss goals in mind that drives you to stay in the best shape of your life….. like looking good for a dream cruise/beach vacation,  high school class reunion, etc..

Note: There are plenty of “how to stop emotional eating” tips on the net but I have found these to work exceptionally well.  You are addressing the in’s and out’s of the root cause of unnecessary eating. If you still can’t crack the problem, there is more than likely a deep root to the cause of your eating habits. You may have considered yourself as a likely candidate to have a compulsive overeating disorder, but I found that there is more to the equation. I highly suggest reading a post I wrote called “The Phase One Diet: The Only Proven Antifungal Diet To Combat Both Disease And Weight Gain” as well as “Is There A Fungus Link To Weight Loss