Did you know that the human brain is wired with a REWARD system??  It’s the system that releases a hormone/neurotransmitter called Dopamine in response to the smells, sights, sounds, thoughts, and experiences that we associate with feeling good! 

So even when you’re smelling or thinking about that delicious snack or dessert, dopamine is released which then motivates us to seek out and go after that food.  This reward system is powerful and has been around since the STONE AGES!!!! 

We didn’t have fast food or processed food during those times.  In fact, those types of foods are still pretty new when you compare how long they have been around compared to how long humans have been walking the earth.

We are basically living in a modern world with Stone Age genetics.  Genetics take a very, very long time to change/evolve but our environment has changed quickly.  The reason humans developed a reward system in the first place was for SURVIVAL.  Back in the Stone Ages we needed to work pretty hard to make sure there was enough food and a variety of food to ensure adequate nutrition.  Seeking out food for nutrition didn’t provide enough of a drive to motivate people to go after and eat enough food.  The reward system is what helped with that!!!  So you see – many, many years ago all of those food cravings and the pleasure from consuming sweet, salty, or fatty food  actually helped the human race to survive. 

The environment we live in today can make it very challenging to practice portion control and manage food cravings.  The processed foods available now are so accessible and have an even more powerful impact on the reward system.  The release of dopamine is amplified due to how processed foods are engineered.  They tend to contain more concentrated amounts of sugar, salt, and/or fat.  So compared to a piece of fruit, that chocolate covered pretzel and stuffed French toast is going to intensify the impact that dopamine has.

In addition to how processed foods impact the brain and how accessible they are, we also have other factors that can intensify food cravings and make us vulnerable to over-eating.  For example, stress & other emotions and the lack of certain things like water, nutrients, fiber, self care, love, can also impact eating behaviors and using food to cope, comfort, and simply feel good. 

So please know that it’s not your fault that you crave certain foods and there is nothing wrong with you!  This is a normal part of human nature and genetics.  But if you struggle with portion sizes and food cravings it’s going to be important that you learn how to MANAGE them and work with your reward system – not against it by totally depriving yourself and implementing extreme changes.

Here are a few things that can help and that we work on with our nutrition coaching clients:

• Mindful eating.  Mindless and rushed eating is common in today’s fast paced environment.  Working on HOW you eat can help a lot with managing portion sizes while still being able to enjoy the foods you love.  Slowing down and really working on SAVORING food can help to feel much more satisfied from a smaller quantity of food because you’re making the experience more special and last longer!  This practice is a great way to have the best of both worlds!  Working on your weight/health goals and enjoying life.  You don’t have to miss out on fun with food because of those goals.
• Balanced meals & snacks throughout the day.  Getting a balance of protein, fat, and carb from whole food and minimally processed options can help to keep your blood sugar more steady and your hunger hormones more balanced.  Learning what this means and looks like for you is something we can help with through individualized nutrition coaching. 
• Focus more on what you can ADD in vs. subtract to make the process of managing food cravings and working on your goals more enjoyable!  Because the more enjoyable this process is, the more sustainable it will be.  Some examples of what could be added depending on the person: more water, more fiber, more “me time” and self care, stress management activities, exercise, more time set aside to organize or prepare for this week – just some examples!

Please reach out if you have any questions or would like some more support to help with managing your reward system in our modern environment so that you can enjoy the foods that bring you joy while making progress with your weight/health goals.