1. Recognize that you have a problem.

This is often easier said than done. When people are addicted to something, they have lots of good reasons to believe that what they are doing is fine. They make all sorts of excuses.

"I deserve to relax after a hard day’s work. I think I’ll have a snack!"

"I’ve had an awful day and don’t really care about my health right now. I just need to feel better."

So, what makes it a problem?

If you are overweight or obese.

If you eat more than you intend to.

If you find yourself wanting snacks not because you’re hungry, but because you’re bored, or upset, or happy, or whatever. (The "eating can solve everything" attitude.)

2. Make a plan—cut back or abstain?

Overcoming an addiction is hard work. If you believe that some foods can be addictive for you, it’s probably best to avoid them altogether. We have learned with other addictive substances, like alcohol, that abstinence works best.

Part of the cycle of addiction is the lack of control. Once you get started, you can’t stop. People end up eating or drinking more than they plan to. Acknowledging this lack of control is important.

However, we all hear the message that everything in moderation is fine. If you want to give moderation a chance, go for it. It’s important to set some concrete goals and see how you do. If you’re trying to cut back, make a plan for how much. Make it measurable. For example, only have three cookies for dessert two nights per week.

If your goal is abstinence, be clear with yourself about what you plan to abstain from. For example, I won’t have any cookies this week. This leaves open opportunities for other desserts, but that’s OK in the beginning. Alternatively, your goal might be “no dessert” for the week.

If your goal is too broad and nonspecific, such as “I’ll be good this week and lose some weight,” it’s hard to make specific plans for how to accomplish this. The more detail you can add to your plan, the better.

3. Remove temptation.

We ask alcoholics to clear their homes of alcohol so that they can’t easily start drinking at their first craving. Sure, they can always go out and buy more. But for many people, putting some distance between the urge to do something and actually being able to do it can be helpful. In the 15 minutes that it takes to drive to the liquor store, the craving can go away. People can get a hold of themselves and drive back home.

This same advice goes for addictive foods.

4. Have a plan for cravings and triggers.

It’s important to think about what drives you to eat addictive foods.

Is it stress?

Is it work?

Is it loneliness?

All of these things and others are common triggers. When people feel bad, they want to do something to feel better. Food can serve this purpose.

However, although overeating can make you feel better in the moment, in the long run, it can lead to many problems—obesity, diabetes, heart disease, and most importantly, depression. This last one is important because it creates a never-ending cycle. You eat to feel better. It works in the short run. But in the long run, the overeating makes you more depressed. That, in turn, makes you want to eat more.

5. Track results.

Come up with a way to track your goals. It could be entering the data in your calendar. There are numerous apps out there to help. You can go with an old-fashioned pencil and paper.

No matter what—be accountable and track your progress. Track things that matter to you, such as:

Staying away from certain foods.

Losing weight.

Feeling better.

If at the end of the week, you find that you forgot to track, it probably means that you also forgot your goals. Take this as a warning.

Tracking gives you an opportunity to observe what you’re doing and think about it. It also gives you an opportunity to see if your goals are leading to desired outcomes, such as feeling better or losing weight.

6. Develop your EMS (Emotional Management System)

When you are triggered to eat or fulfill an emotional need with food, you need to have a “toolbox” full of things that you can do until the craving is over, or even a “Bridge” to get you through until your next healthy meal.

Tools may include: Take the dog for a walk, Take yourself for a walk, Call a friend, Meditate, Listen to music, Write a letter, Journal or whatever gives you pleasure!

7. Eat the Proper Human Way of Eating

See "Proper Human Diet in the Navigation menu

8. Get help.

If you just can’t seem to do any of this—if it seems too overwhelming or hopeless—please get help.

Below are some great reference videos about Carb Addiction (From the "Carb Addiction Doc")

Below are some great reference videos about Carb Addiction
(From the "Carb Addiction Doc")