Not being able to control the eating anxiety is one of the great obstacles for those who follow a diet to lose weight. Although improving the quality of the main meals helps greatly in achieving the goal, eating badly between meals prevents seeing notorious results.
The problem is that few give importance to this situation and overlook that constant “pecking” add calories. In addition, many are “self-deceived” and think that it is only necessary to eat more vegetables to improve the diet.
As a consequence, the metabolism slows down and the body decreases its ability to get rid of excess fat. Even, it can lead to states of depression and frustration, as other efforts to lose weight are in vain. How to stop this problem?
Tricks to control the eating anxiety
The eating anxiety for food is linked to many physical, environmental and psychological factors. Most of the time it has its origin in the lack of self-esteem, because, in some way, the person covers their voids with the welfare that the food brings.
Therefore, before trying to apply strategies to control the anxiety to eat, it would be good to analyze how our self-esteem and emotional health. If there is something that prevents us from being happy, it will be more difficult to combat it effectively.
Now, the advice that we share below has a double function; First of all, they help to maintain satiety for longer, avoiding bingeing. On the other hand, they promote general well-being and, therefore, are effective when there are mental factors that effect. Put them into practice!
1. Make five meals a day
Most healthy eating plans suggest eating between five and six meals a day in order to maintain a stable weight. Although it may seem that this involves eating more, it is actually an effective tactic to support metabolism and control anxiety.
Performing a small meal every 3 or 4 hours stabilizes glucose and decreases the desire to eat more than it should. In addition, it optimizes the digestion process and helps maintain optimal physical and mental performance.
You may also like to read: 7 Simple tips to live a healthy and happy life
2. Drink plenty of fluids
Both water and infusions and broths can be great allies to control the anxiety to eat. These options not only keep the body hydrated but also boost the body’s metabolism and detoxification process.
Thanks to these qualities allow increasing weight loss and digestive health. In fact, they are key to maintain good circulatory health and affect the protection of muscle mass.
3. Add more fiber in the diet
Foods rich in fiber contain complex carbohydrates that serve as the main source of energy for the body. However, one of its main virtues in the diet is its ability to cope with this insatiable desire to eat.
Since they prolong the feeling of fullness between one meal and another, they avoid taking extra calories. By the way, they favor the breakdown of bad cholesterol (LDL) and prevent digestive problems such as constipation.
Some options are:
- Whole grains
- Nuts and seeds
- Green vegetables
- Fruit with shell
- Vegetable milk
4. Take sources of tryptophan
Tryptophan plays a leading role in plans to control eating anxiety. This essential amino acid participates in complex metabolic cycles that later transform it into serotonin.
Therefore, after being assimilated into the body, it affects the control of appetite and anxiety. In general, it improves mood and decreases depressive behaviors.
What foods contribute?
- Proteins of animal origin (meat, fish or eggs)
- Dairy products
5. Eat slowly and chew well
In these times where everything is done in a hurry, many ignore the habit of eating slowly and without distractions. Therefore, after finishing a dish with the right amounts, hunger returns sooner than expected.
This prevents the brain from activating signals of satiety in time and also affects the digestion process. Since the person does not chew well, the stomach is overloaded and the food takes longer to be processed.
So, to control the anxiety to eat is convenient:
- Make a few breaths before starting each dish
- Look at the meals to be aware of what is going to be taken
- Eat slow and chew well
- Drop the cutlery between bites
Is your diet failing because of anxiety? Do you feel hungry continuously? Then put all these tricks into practice. Although they are basic measures for diet, they help to stop this problem.
We also invite you to check this article: http://calvitaminsuit.com/vitamins-take-increase-energy/