Food anxiety is a relatively common problem. It can be a health and weight problem when the anxiety to eat reaches limits that lead to ingesting an excess of food with low nutritional content. But it’s something you can fix. We tell you how to eliminate anxiety about eating and feel better about yourself.
Knowing the causes of anxiety about eating will help you combat it
Observing your routine is the easiest way to Identify the reasons why you feel anxious about food. What has happened to awaken that anxious need for food in you?
The most common causes of anxiety about eating are easy to identify. Doing so will help you avoid that situation that makes you feel so bad.
Anxiety about eating at night and anxiety about compulsive eating
Stress, anxiety, and depression are the main causes of these types of food anxiety. If drinking water doesn’t calm your need for food, it’s not hunger, it’s anxiety.
Cortisol is one of those responsible for this problem. Its segregation is capable of generating a compulsive need for food in your body. And this activates other things in your brain. Stress triggers which makes you want to eat more. It’s like the whiting that bites its tail.
Psychologists have a clear answer: how to calm the anxiety of eating in these cases involves including good lifestyle habits in your daily routine. These will help you get rid of stress, fears, or sadness. Do physical exercise, eat a balanced diet, learn to relax, and not skip meals. These are some of the steps to achieve it.
Anxiety over-eating sweets
Sometimes the cause of this type of anxiety is, as we just mentioned, stress. But sometimes it is also indicative that your body needs energy on the fast track. It may be caused by a drop in blood sugar levels.
This is common when you skip meals. Especially if you’ve skipped breakfast and haven’t eaten anything since the night before. In the middle of the morning the anxiety to eat sweets is usually excessive. The body is asking you for energy. But you shouldn’t give it to him in any way.
How to remove the anxiety of eating in these cases involves avoiding this situation. You should not skip any meals. And remember that An adequate supply of nutrients after physical exercise is always good.
If you occasionally suffer from one of these anxiety attacks, do not try to stop it by eating sweets uncontrollably. Consuming whole grains or nuts in moderate amounts is a better option.
How to eliminate anxiety about eating, practical tips
Do physical exercise daily
It will help you eliminate stress avoiding anxiety about eating caused by this. Furthermore, a healthy, well-groomed and fit body rarely suffers from episodes of food anxiety. Physical improvement helps a better feeling of well-being and thus a lower risk of stress.
Of course, you should always eat appropriately for your body’s needs. This way you will avoid a drop in blood sugar levels, which is another cause of food anxiety.
Take care of your diet and don’t skip meals
The abuse of sugar and fats often generates a type of addiction and the need to continue eating that type of food.. A healthy and balanced diet will help you achieve greater well-being and reduce the risk of suffering from stress.
Not skipping meals will prevent your blood sugar level from suddenly dropping. In the same way, you will avoid the need to eat compulsively and at the wrong time.
- Reduce sugar consumption
- Don’t skip meals
- Eat in a balanced way and appropriate to your needs. Don’t forget to take the appropriate amount of protein
- Avoid saturated fats
- Eat some 2 liters of water every day. Do it spread throughout the day
- consume whole grains daily unless you have allergy problems to these
Don’t fill your house with temptations and pre-cooked food
On the one hand you will avoid eating on a whim or craving. On the other hand, you will be forcing yourself to cook what you are going to eat. If you are wondering how to remove the anxiety of compulsive eating at home, this is an important point. Cooking your own food takes time. Often the enough to relax you and calm that anxiety.
Learn to relax and achieve emotional balance
We have already seen how dangerous stress is for this problem. Learning to relax is essential. You cannot allow nerves, sadness, tiredness or fear to make you anxious about food.
The practice of disciplines such as yoga, relaxation and tai chi in combination with daily physical exercise It is highly recommended. Your body and mind will be healthier and more balanced. It will help you be happier. This implies, among other things, that your own brain will effectively combat stress triggers.
Sleep well
Sleeping is not just resting the body and mind. During sleep, different processes in the brain that have a direct impact on the metabolism. Additionally, lack of sleep increases cortisol secretion. As we have seen before, this is the number one enemy to combat if you are thinking about how to eliminate the anxiety of eating.
Occupy your time and distract yourself
Is it that simple? Yes. When your mind is occupied with other matters It is rare for food anxiety to arise. That is why it is often generated when you sit on the couch, at night or when you are resting in the middle of your work or study day.
Exercising, reading, pursuing a hobby, meeting friends, talking on the phone… Anything that makes you occupy your time and distracts your brain from thinking about food will help you. Furthermore, these types of activities usually help reduce stress.
These tips will help you know how to eliminate anxiety about eating. Implement the necessary changes in your life to banish this problem forever. You will see that it is simpler and more effective than you imagined.
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