How to control anxiety to eat?

If you lead a sedentary lifestyle and want to eat all the time, you probably have anxiety about eating.

Eating at all hours will make you gain weight, but it also means an increased risk of metabolic diseases such as obesity and type 2 diabetes.

This article details why you want to eat all the time and how to control anxiety about eating.

Why do you want to eat all the time?

Many different factors contribute to wanting to eat all the time. This may be due to the influence of hormones because you have high physical activity, and even the anxiety to eat increases in pregnant women.

However, one of the most common reasons people feel anxious about eating is eating too many refined carbohydrates.

Refined carbohydrates cause satiety for less than an hour. Whereas whole foods limit the feeling of hunger for up to 3 hours.

By eating processed carbohydrates, blood sugar levels rise dramatically and fall just as fast. This promotes hunger and stimulates parts of the brain associated with rewards and cravings. (2)

This is why people who eat a lot of refined carbohydrates (bread, cakes, desserts, and sweets) tend to feel like eating.

Read more: How to reduce appetite?

Anxiety to eat – Psychology and psychosomatics

Dependence on sweets is formed not only on a physiological level but also on a psychological level. The body requires additional carbohydrates with a higher level of cortisol, the stress hormone.

In case of constant problems and worries, you probably want to eat all the time. In these cases, food can create a feeling of psychological support.

Unfortunately, high cortisol levels combined with impaired insulin production have a double impact on health.

The body sends a signal that additional energy is needed (which is why it wants to eat all the time), then the energy from carbohydrates is used quickly. This creates a circle from which it is difficult to get out.

//Read more:

How to control anxiety about eating?

Controlling anxiety about eating may sound like an impossible thing. However, several tricks can help you manage your urge to eat.

Some of them are eating more fiber, eating slower, and avoiding sugary drinks.

Here are eight ways to control anxiety about eating.

  1. Chew slowly and take longer to eat

Chewing your food well makes you eat more slowly. This is associated with lower food intake and reduced appetite.

It takes about 20 minutes for the brain to understand that it has had enough to eat. So waiting this long is essential for your body to know that you have already eaten enough.

To get into eating more slowly, you can count how many times you chew on each bite. As well as avoiding snacks and processed foods between meals.

  1. Eat more protein

Protein can increase feelings of fullness, reduce appetite, and help you control cravings for food.

One study found that increasing protein intake from 15% to 30% of daily calories helped participants eat 441 fewer calories per day. (3)

This may be because protein affects several hormones that play a role in hunger and satiety, including ghrelin and leptin.

Some protein-rich foods are skim dairy and meats: fish, chicken, lentils, quinoa, buckwheat, and nuts.

  1. Keep caloric foods out of sight.

It is a fact that if you have unhealthy foods insight, you are going to want to eat them. This can make you more anxious to eat.

If foods high in calories, unhealthy fats, and sugar are visible around the house, you’re more likely to choose them over fruit.

Although this does not mean that you go on a diet and never eat them, storing unhealthy foods out of sights, such as in cupboards or cupboards, can help you control the urge to eat all the time.

  1. Eat more foods with fiber.

Eating more foods with fiber is an easy and valuable method of controlling cravings for eating. Wool makes a person feel fuller for longer without adding calories.

Also, eating more fiber helps regulate blood sugar levels. This is ideal for people with  insulin resistance , prediabetes, or diabetes. (6)

Vegetable fiber is found in whole grains, legumes, fruits, and seeds. If you want to stop eating all the time, adding these foods could help you.

  1. Use smaller plates

Using a smaller plate can help you eat less. This is because it can make portions look more prominent.

This method is excellent for when you feel anxious about eating unhealthy foods.

Also, change the color of the dishes; For example, serving unhealthy dishes on a red plate is a novel technique used by experts in nutrition and psychology.

  1. Drink more water

Drinking more water can help you control the urge to eat.

Although by drinking more water, you will not burn more fat. A review of several studies states that drinking about 30 minutes before meals can help you feel less anxiety about eating. (4)

If you replace sugary drinks like soda or juice with water, you can experience an even more significant effect.

  1. Eat without electronic distractions.

People who eat while watching television, using cell phones, or playing computer games can lose track of how much they have eaten. This can cause them to eat more.

According to a study, people who were distracted eating and watching TV have a chance of increasing the amount of food they eat during the day by 36 to 71%. (5)

If you want to control anxiety about eating, consider limiting the use of your electronic devices.

  1. Sleep well

When it comes to losing weight, many people don’t consider the effect of a good night’s sleep.

Lack of sleep can alter the hormones that regulate appetite: leptin and ghrelin. Fluctuating these hormones can increase hunger and make you want to eat.

To sleep better, you can change your sleeping posture, improve the conditions in your room, and limit your caffeine intake.

// Read more: How to sleep well? – The best poses and tricks

ABSTRACT

One of the main reasons people feel like eating is the rapid fluctuation of blood sugar levels.

This can be caused by too much sugar and other simple carbohydrates.

To reduce cravings for eating all the time, you should limit sweet foods, consume more plant fiber, and balance carbohydrates, proteins, and fats in your diet.

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