10 Ways to Increase the Release from Obsessive Eating – Dr. Lisa Ortigara Crego

10 Ways to Increase the Release from Obsessive Eating

I long to accomplish a great and noble task,

but it is my chief duty to accomplish small tasks

as  if they were great and noble.

~Helen Keller


When I first started Dr. Lisa’s weight control therapy Blog, I really didn’t have any goals or objectives. I just wanted a place to write my thoughts that didn’t fit the academic writing I’m trained for in addiction psychology. As such, I didn’t think I’d have too much of an audience in the beginning. I was wrong.

From the start, my thoughts as a practitioner, and as an individual in recovery from binge eating disorder and food addiction, pulled in a large draw.  I soon learned topics that addressed obsessive eating, weight control, spiritual recovery, and emotional recover were of great interest to many which encouraged me to continue addressing such important topics.


Implementing Goals and Steps

I learned implementing goals and steps increases the success in the release of obsessive eating. I learned sharing stories without the academia flare was more palatable. I won’t bore you with the details, but I now consistently hear and see positive results in my practice, books, blogs and emails from a wide population on an increase to release obsessive eating. I found implementing goals and steps to build a strong recovery foundation successes increased. True, it doesn’t happen all happen at once, there will be some ups and downs along the way. But with perseverance I’ve found that the 10 steps below helped the food addict increase their ability to release weight and/or make peace with their obsessive eating—whether it’s a new issue or struggles long lived.

10 ways to increase the release of obsessive eating:

1. Remove all forms of sugar from your diet with the exception of fruit for breakfast and a fruit included in the metabolic boost later in the day. Sugar is not just an empty calorie; its effect on the food addict is much more insidious. Over weight patients think sugar is about the calories, but it has nothing to do with the calories. It’s a poison by itself. Forget the fact that obesity and diabetes has skyrocketed in America in the past 30 years and it’s responsible for diseases such as heart disease, hypertension, and many common cancers. And for the food addict, it also triggers obsessive eating and thinking.

2. Exercise daily at least 30 minutes. It’s important to exercise because it helps maintain a healthy body, reduce stress, and improves blood circulation. More importantly, it’s important to exercise because exercising is healthy. It is proven to help peoples overall moods, and their health, such as boosting their immune system. Exercise has also been known to keep your mind healthy as well. Get outside and connect with nature while you move.

3. Sleep seven to eight hours each night. Sleep is crucial for overall health. This is because sleep helps your body to recover and rejuvenate from your days stressors, ridding your body of fatigues. It’s your body’s chance to recharge and heal. The only way to rejuvenate all of our organs is to rest the body and sleep. Our brains need time to process all of the information it receives daily. Some even say it’s your time to clear your mind and connect with the Divine Source.

4. Write a daily gratitude journal. Journal writing is very personal and very intimate. It allows you to tap into your inner feelings and figure out what’s going on for you in your life. Journal writing takes many forms. I, myself, especially enjoy “diary writing,” which for the most part involves the unstructured, chronological recording of the extent of a person’s life. With that I write daily gratitude posts listing all the blessings and treasure that unfold in daily life.

5. Meditate daily. Meditation is the act of embracing an open and inviting clear space in the mind. It’s the discovery of a corner of the mind, a quietness within the mind, a sanctuary, a resting place—paradise in the mind, a place of peace. Meditation is performed in quiet—with no agenda. Some individuals meditate by using one word to concentrate on, while others hum one note, and still others focus on something to look at, such as a cloud or flower or even a spot on the wall. Some will use a mantra, repeating it over and over again. In meditation, we spend some time in the spaciousness of not knowing. 6. Pray throughout the day. The beauty of prayer is that it’s personal. There’s no right way to pray, and there’s no wrong way—just your way. You can talk, sing, sit in silence, dance, cry, run, embrace nature, hug a baby, kiss a puppy, and/or watch a butterfly swirl around a daffodil—all in the name of prayer. Prayer is powerful. Prayer can change your life anywhere, any time—alone in quiet or in the middle of a room full of people. You can be rich, poor, belong to a church, temple, synagogue, or mosque, or sit alone in a field that stretches out as far as the eye can see. Our higher source is everywhere—within us and around us.

7. Drink at least eight glasses of water daily. Just as plants and animals need water to survive so do human beings need water to survive and function properly. In fact, humans can’t live without drinking for more than a few days before deterioration and death set in. About 55% of the female body (60% of the male body) is made up of water with the muscles and the brain about 75% water. Although hydration for survival is of the utmost importance in drinking water, drinking water hydrates your skin and makes you look younger, helps fend off hunger, and helps to combat ailments. All good reasons to include water in your daily ritual.

8. Eat three balanced meals (breakfast, lunch, and snack) and one metabolic boost (snack) daily every four to five hours. The best way to begin your food recovery journey is to follow a simple formula of having four meals a day and breaking down each meal according to an easy structure of specific foods: fruit, protein, fat, vegetables, low-fat dairy, and whole grains (see weightcontroltherapy.com for detailed menu and food suggestions). I’ve found, too, that at the beginning, the most workable way to incorporate healthy eating into your life is to commit to your food plan prior to the start of your day, rather than merely hoping you’ll arrive at this optimal arrangement by random eating.

9. Hug an adult, child, baby, and/or your fury child several times a day every day. A hug is the best natural therapy for all kinds of conditions. It is such a simple uncomplicated gesture that confers more to the other than a thousand words. It works for children, adults and pets. It’s the only universal cure available to all of us without consultation. A hug is positive energy transmitted in its simplest and maybe oldest form. We all should use it much more and everywhere maybe the world could become a better place. It’s therapeutic for children. It is an indication that a parent, relative or guardian cares and reinforces a sense of security and protection. It carries over when you get older, among friends, family and life partners. In the right setting and situation this is a sign of approval and affection that is done in most cultures and is universal! According to the famous family therapist, Virginia Satir, We need four hugs a day for survival, eight hugs a day for maintenance, and twelve hugs a day for growth.

10. Laugh, giggle, and smile. A simple smile goes a long way. It immediately puts a person at ease and often is returned spontaneously. Giggles and laughter, like a smile has medicinal benefits. When I think of the benefits of laughter Norman Cousins immediately comes to mind. About 30 years ago Cousins was diagnosed with an incurable and fatal spinal column illness with no known cause or cure. Against the advice of his doctors, he checked out of the hospital and secluded himself in his home reading humorous stories and watching movies that brought tears of laughter hour upon hour for a month only to return to the hospital with marked improvement—no sign of the disease whatsoever. Since then, research has shown that the health benefits of laughter are far-reaching including it can help relieve pain, bring greater happiness, and even increase immunity. So, laugh yourself to health—beat down compulsive eating with good belly laugh. Think of little kids when they laugh so hard they fall down. Like smiling and kindness, laughter is contagious. Imagine if everyone partakes what kind of world we’d be in.

                                Laugh Your Way to Happy!


I’m glad when I first started Dr. Lisa’s Weight Control Therapy Blog that I didn’t have any goals or objectives. Although my desire to have a place to write my thoughts didn’t fit the academic writing I was trained to do, it was the exact information my readers yearned for. I realize now you are an extension of me and visa versa. We are all looking for answers to a lifelong problem. I’m glad to be here and offer everything I know to help you beat this thing called food addiction.

Next time who knows where my wandering thoughts will take me, but I assure you it will be a topic you wonder about too.

What’s on your mind? What steps do you take to release your obsession with food? Have you been obsessed with food more than usual lately? What are you reading? I’m curious about you.

You can leave a comment by scrolling down to the section that says leave a reply…all the way down past the box to email directly to me (which I love to connect with you there too!!).  I look forward to hearing from you!

Hugs to you, I care!

Dr. Lisa

Check Out My Latest Books:

Release Your Obsession with Food: Heal from the Inside Out

Release Your Obsession with Diet Chatter: Heal from the Inside Out

Release Your Obsession with Cheat DAZE: Heal from the Inside Out

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Check out my newest book and explore why you eat out of control when it’s a holiday, birthday, vacation or just your plain ole “cheat day.” Learn the what and why about the foods you eat to better understand why food can cause your moods to swing, your cravings to soar, your weight to increase, your self-esteem to plummet, and your fatigue to rage.

No More Diet Mentality!

About the Author Lisa Ortigara Crego

Speaker, writer, licensed clinical psychotherapist, PhD in addiction psychology, eating disorder professional, hypnotherapist changing the view about compulsive eating one addict at a time.

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