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Addiction vs. Habit|Food Addictions Explained|How to Avoid Overeating
Routine:
Routines start with a "loop" based on an incentive system:
A sign or trigger tells the brain to go on autopilot while performing a regular – if the brain gain from the routine, it will remain to do the activity, and afterwards receive a "incentive.".
Forming Routines:.
In a study published in the European Journal of Social Psychology, researchers determined to identify just for how long it really requires to create a behavior. The study examined the behaviors of 96 individuals over a 12-week period – everyone chose one brand-new routine for the 12 weeks as well as reported daily on whether they did the actions and exactly how automated the behavior felt. Some individuals chose basic habits like "consuming alcohol a container of water with lunch," others picked more difficult tasks like "running for 15 minutes prior to supper." At the end of the 12 weeks, the scientists examined the information to establish how much time it took everyone to go from beginning a brand-new habits to instantly doing it.
Outcomes:.
Discovered that, generally, it takes greater than 2 months before a new actions comes to be automated – 66 days to be precise. And also how much time it takes a brand-new behavior to form can vary widely depending upon the habits, the person, and the situations. In the research, it took anywhere from 18 days to 254 days for people to create a brand-new routine, but surprisingly, the scientists also located that "missing out on one possibility to execute the actions did not materially impact the habit formation process.".
Dependency:.
Dependency happens when you are no more able to function correctly without the pleasurable activity or material. Specific satisfying tasks, such as eating trigger the incentive center in your mind, making you wish to engage in the activity once again (aka dopamine, a lot more on this later.) Substance abuse additionally excites the mind's benefit facility; however, with time resistance develops as the mind adapts to the ongoing presence of the substance. You wind up needing increasingly more of the compound to attain the very same impacts – eventually, you do not also experience the compound's pleasurable impacts anymore as your body has actually involved require the substance simply to work and really feel normal. What's occurring is that your body has come to be based on the compound, and also it doesn't take long before the indicators end up being noticeable that a habit has come to be an addiction.
* Dependency is a bio-psychosocial disorder – it's a combination of your genetics, your neurobiology as well as just how that interacts with mental and social aspects *.
The shared mechanism (dopamine).
Though everybody's path to addiction is different – whether he or she tries a drug or a behavior due to the fact that it's what that person's parents or peers do, or contemporary of curiosity – what's common throughout all material and also behavior dependencies is their capability to boost degrees of dopamine. Dopamine is a particle that carries messages across the brain's benefit facility – it's what gives people the sensation of satisfaction as well as strengthens actions critical for survival, such as eating food and also having. When somebody uses a drug or participates in a pleasurable experience, the same all-natural benefit circuitry is activated – the problem with medications is that they get the job done better than all-natural rewards. Various drugs tap into the dopamine incentive system in different means – for example, cannabis and also heroin have a chemical structure similar to an additional neurotransmitter as well as can trick some brain cells into triggering neurons that make use of dopamine.
References:.
1) Just how are routines created: Modelling routine formation in the real world – Lally – 2010 – European Journal of Social Psychology. (2009 ). Gotten from.
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7) On practices and also dependency: An associative analysis of compulsive medicine seeking. (n.d.). Obtained from.
8) Dependency background relates to the propensity to create practices. (n.d.). Obtained from.
9) The Function of Behaviors as well as Inspiration in Human Medicine Dependency: A Representation. (n.d.). Fetched from.
Thank you for posting this! I thought that I was battling a food addiction but it may just be a food habit. I do, however, have a coffee addiction. 😆
Sugar addiction is the worst.
Thanks man, I appreciate all the great information. You have helped me out so much in life. Been following you for over a year now since I had a lower back surgery and was 60 pounds overweight. I have recovered from it successfully and I am 55 pounds lighter. It’s important you know your channel contributed to my successful recovery.
Keep up the good work Thomas
I’m definitely a food addict and people think I’m joking when I vent my struggle to maintain a healthy diet bc I never really get fat enough to look like a food junkie . My body shuts down before I can really gain a significant amount of weight but it’s still a problem that I feel internally. I honestly feel like Lyme disease isn’t even my main problem anymore, it’s definitely diet maintenance that runs me . Sugar / carbs are my crack . I’m day 4 back on Keto going slow and I’ve already lost 5 lbs. 🤞🏼 thanks so much for your synchronistic uploads .
Great content Thomas!
I completely understand what you are saying. I could not do the (omad) diet because I felt like I was binge eating, which I really was. Long story short, I fast 36hrs every week , with 2 days of 16/8 IF (strict keto no veggies 0 carbs )
The remaining days I eat low carb ( 50 grams or less ) no later than 6 PM . Work outs 2 times a week ( calisthenics) 1 fasted 1 not.
Basically it has taken me quite alot of experimentation and research ( thanks Thomas, Dr Jason Fung Dr Eric Berg, Primal Edge Health, And last but not least by a long shot is High Intensity Health channel!!
To anyone that may read this — intermittent fasting changed my life around I have lost 150 lbs and maintained that loss and have gained muscle. Anything that is really worth anything takes hard work. As of now it is not so hard at all because now it is a autonomous habit! Cheers everyone!!
Thank you. I’ve been on keto and doing very well until the holidays last November. Then decades of holidays habits kicked in. I have been waffling since. Down to maintenance and stumbling a lot. This shows me what I’m been missing. Definitely had been feeling like it was addictions that had to do with the stumbling. Been fearful I can stop losing weight. That added to the rationalization of not doing full on keto and waffling. This is very new Territory to be in maintenance first time in my life.
Hey Thomas, love the videos! I have a question that is a bit unrelated, but on something, you talked about before. I know you show that cooking in olive oil can be bad because of the oxidation due to the heat. I have heard it said that adding some vitamin E to the container will help stabilize it because the E will absorb the free radicals. Is this the case? If adding a few gelcaps worth of vitamin E to your bottle of olive oil protects against it going rancid, will that translate to cooking? Thanks!
I actually quit smoking years ago by using deep breathing as an interrupter. It’s very effective. Great video 🙂
Keep it up thats awesome
Delayed gratification! I love that you mentioned this. My research suggests that unhealthy foods might make it harder to delay gratification. Rats fed diets high in fat or sugar were less willing to wait for the larger, better reward. Thanks for sharing this information and staying true to the science.
I appreciate it I will
Hey Thomas & Team, you’re changing lives of people you don’t even know. For some of us getting that “ah ha” moment from your videos and adjusting our routine/habit is our personal win! Thank you!
I am curious about the fasting addiction. I’ve never gotten to the point of anorexia, because even on fasting days I always have one big meal, but I definitely have started to see why they say eating disorders stem from a feeling of lack of control. By denying my own hunger I do feel like I have control over one thing in my life and it is almost an empowering feeling. That actually seems good until it becomes harmful. Where’s that line exactly?
Extremely helpful, Thomas. I have instinctively been mixing up my fasting and eating plans to avoid becoming overly dependent on certain foods or behaviors, as I am a perfectionist. Now I feel reassured that my approach has been a good one. Thank you, as always, for your great content.
So I guess the question is if somebody claims to be an emotional eater is that more of a habit based on the emotion or is that an addiction to satisfy the emotion?
Hi Thomas, about the fasting addiction…I started to notice that my OMAD results were slowing down, so I threw in a 44 hour fast and my water weight/food weight dropped almost immediately (like how OMAD affected me at first). Do our bodies physically adapt to the fasting periods/eating schedules? Why do we have to keep increasing the fasting period to see results?
Addictive personality is definitely a genetic thing that my family has to deal with. My food addiction has me gaining and losing the same 80lbs over and over.
Anorexics don’t fast! Most often they’ve experienced major trauma in their lifes. You cannot become anorexic by fasting and focusing on health and looking healthy and having energy!
@silentladyd I would tend to agree. But he says in this video people can get addicted to fasting so whatever you want to call that if you believe him.
@Elements of Nature how is it going? I am perfectly fine with black coffee,. But I did switch to having coffee with coconut oil and protein powder a few months ago, to replace cream and sugar (although I had grown up drinking black coffee, somehow I had developed a habit of having cream and sugar in my coffee, and too much in my opinion).
I also will add a sprinkle of salt on top of my coconut oil coffee too and it’s delicious. Give it a try! Sometimes you just have to replace a so-called addiction, don’t just cut it out completely!! Good luck! 😊
@El Tigre awesome! What is your coffee recipe? I stopped having sugar in my coffee almost a year ago. I actually never used to have sugar in my coffee growing up, but for some reason I started having an occasional sugar coffee! And this pissed me off, lol. Anyway last year I switched over to having a bulletproof coffee with coconut oil, MCT oil, whey protein, (which ads a nice frothiness. It’s not exactly for the protein, since it’s only 1-2 grams) and I always add a sprinkle of salt on the top. It’s delicious! I Don’t miss the sugar at all!!!
This was surprisingly FREEING for me. I appreciate your candour here. I see now how we so easily interchange addiction with habit. I always told myself I have an addiction to food but after watching this video I don’t believe I have an addiction – just a lot of bad habits! (I’m very hard on myself, so wherever I can lighten the load is freat!)That’s easier to approach and fix! Will try an interrupter 😀. Thank you for all you do and the info you provide- learning A LOT!
Coffee with cream is something I haven’t been able or willing to give up yet!😤
It take me three days the I’m addicted to your videos Sir (no joke). Addictive personalities are extremely successful. I’m actually trying to pattern my aggressiveness to yours. I don’t think I want interrupters but you make great points here obviously & I realize the main point, very interesting as always
Jenny Lory I also add pink salt to my coffee with coconut oil and butter and cocoa powder
spaniol1997 try butter and use a spinning thingy to mix it well 😂🙈 spinning thingy 🤓 I don’t know what they’re called 🤷♀️
Had to rewatch this video from Your latest QA. Thank you for your great care and concern for your fans and following!
Suffering from an addictive personality myself, (luckily lot’s of my habits are healthy), I need to be aware of this. My gf appreciates it when I break my fast early or indulge in “goodies” – and she recently started meeting me half-way by making fatbombs and keto/low-carb food, and avoiding sugar when she visits me.
My first ever (concious) fast was for 8 days, and I’ve been prone to overtraining my whole life. I’ll be sure to have some leniency in my regime, but enforcing habits are a great way to ensuring I don’t go all-out on my unhealthy proclivities. This video, like all you videos, is really good and thoght-provoking. Thanks again!
Yes. It doesn’t help that it is in almost everything either.
I wish you all the best, I struggle with the same habit and it shows on my body so I’m trying to stop this bad addiction.
When I eat clean for a week I start dreaming of ice cream Sundays donuts and whip cream
@NYCWendy1 thank you . Didn’t even know that existed!
You’re lucky you don’t gain weight fast because many people do including myself.
Sounds like me
me with 30 lbs. I’m either super skinny or dad bod within two months
thank you for mentioning addiction to fasting or restricting food. When I was deep in my food addiction I was a health and fitness expert. I looked fit and healthy on the outside but inside I was bingeing and then restricting or over-exercising or even taking stimulants to curb my appetite. I feel like this is a dirty little secret in the health and fitness industry that so many people struggle with. Thanks for this video and for shedding the light on this topic.
It was way easier to hide a food addiction when I was young and lean and concrete working machine. at around 40 I took the promotion to Project Manager and parked my butt behind a desk. I didn’t stop the overeating. Now at 50 I’m Managing a new Project … the 150lb journey. It’s tough to change a lifetime addiction/habit that has wormed it’s way into the deep psychological crevasses of your mind. I’m going through mountains of sunflower seeds to keep my face busy while I work on not being a chronic overeater, to varying degrees of success. KETOSIS or death is my new mantra. 350lbs is way too unhealthy for anybody.
What else is genetic
You can’t say everything is genetic
Or maybe you will
It’s the same 10/15! I go so hard for months to lose it and legit in one month I’ll stop working out and gain it right back.
Thomas is a really awesome dude. I remember he cold called me once. We chatted about weight loss and he warned me about peanut butter and a leaky gut. I’m glad he is out here doing what he is doing.
Good man.
Even though I agree with you I actually find it harder to fight with bread addiction. When I pass by pastry and things made out of dough shelf I experience some kind of frenzy hard to control. I’m ashame to admit this but it’s just something I deeply struggle with
Tell me about it 😒
So true! I can go weeks without carbs or fatty foods, but trying to go without sugar (either natural or artificial) is the worst
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