BREAKING FREE FROM FOOD ADDICTION: PRACTICAL STEPS THAT ACTUALLY HELP

Feeling addicted to food isn’t a moral failing — it’s often your brain and body trying to protect you. This episode explains what food addiction can look like (constant thoughts, eating past comfort, shame afterward) and why strict rules usually backfire.

Instead of willpower, try stabilizing: three meals and 1–2 planned snacks with protein, fiber, and fat; stop labeling foods as “good” or “bad”; and use simple coping tools like a two-minute check‑in, urge‑surfing, and smart friction (plate your snack, sit down, no phone). If a binge happens, recover with water, no self‑punishment, and return to your next normal meal.

Start small: breakfast with protein, plan a meal before you’re ravenous, build an evening routine to reduce nighttime snacking, and carry an “urge card” in your phone. Change comes from repetition, structure, and compassion — and for extra support visit www.tiredofbeingfat.com.