How to Stop an Uncontrollable Eating Habit

If you find yourself unable to control how much or how often you eat, you may have a food addiction. There may also be underlying medical or psychological explanations for your behavior. Because of the variety of reasons, there is no one-size-fits-all approach to kicking this habit. A good deal of self-reflection will go a long way as you try to develop a healthier relationship with food. Your improved eating habits can have a great impact on your mental and physical health.

Instructions

• 1

  Identify the source of your overeating. Perhaps you eat uncontrollably because you are genuinely ravenous all the time, or because you crave a certain food all the time. Maybe you eat constantly out of boredom or because you view food as a source of comfort. Each of these reasons will necessitate a different approach.

• 2

  Formulate a plan specific to your needs. If you feel hungry all the time, see a doctor, because you may have a hormonal imbalance like hyperthyroidism, a reaction to a medication, or something else. If you eat because you are bored, you should find a new hobby that takes your mind off food.

• 3

  Eat the right kinds of foods. The types of foods you are eating may be contributing to your problem if you eat foods that leave you hungry quickly or that encourage cravings. Sugar, for example, is actually an addictive substance, and the more of it you eat, the more you'll want. Processed carbs like white bread and cakes raise your blood sugar temporarily and leave you hungrier when you "crash." Foods high in protein, like lean meats, or high in fiber, like whole grains, take longer to digest, and therefore leave you satisfied for longer.

• 4

  Pay attention to your food. Keeping track of what and when you eat in writing may help you identify patterns in your behavior. It may be easier to eat mindlessly if you do not have to record what you eat. Focus on your food while eating. Many people eat in front of the television or computer, and with these distractions are unaware of how much they are eating and overeat. Eating a meal while focusing solely on the meal will help you avoid mindless eating.

• 5

  Get help. Aside from seeing a doctor to rule out physical causes of your overeating problem, you may need to see a therapist if the problem is emotional. Consider joining a support group like Overeaters Anonymous, which functions similarly to Alcoholics Anonymous and helps people recover from food addiction. You can find a location near you by visiting their website, which is linked in the resources section.