How to control food anxiety?

2024-01-31 01:43:00

The food anxiety It can cause a compulsive need to eat non-stop, even if you have no appetite. However, the famous ‘snacks’ add calories that are not always burned during the day, favoring the weight gain. Discover how to control food anxiety.

Can not control anxiety about eating can cause more stress in people who suffer food anxiety and they follow diet after diet in order to lose a few extra pounds until they reach their ideal weight. The problem is that it can cause serious health problems.

What is food anxiety?

The food anxietyalso known as anxiety to eat o food anxiety, is a term used to describe the feeling of anxiety, nervousness or distress in relation to eating, which can affect people in various ways.

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Although anxiety in the context of eating behavior is still not completely known, an article published in the National Library of Medicine suggests that some people may experience food anxiety before eating, feeling worry or fear about what they will eat, whether they will gain weight, or whether they are making healthy choices.

While others may feel anxiety after eatingespecially if they have consumed large amounts of food or foods considered unhealthy, and may experience feelings of guilt or remorse.

The food anxiety can also lead to unhealthy eating behaviors, such as binge eating or extreme eating restriction, which can have negative consequences for physical and emotional health.

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What causes anxiety about eating?

Las causes of food anxiety They can vary in each person, therefore, it is important to identify this type of problem in time to avoid health complications. Among the main causes are the following:

• Stress.
• Boredom.
• Negative emotions such as sadness, loneliness or frustration.
• Unhealthy eating habits.
• Social pressure or influence from others.
• Desire to reward yourself.
• Lack of sleep.
• Hormonal changes.
• Genetic background.
• Metabolic or appetite regulation problems.

If you think you experience anxiety to eat and you already notice that it affects your health or well-being, it is best to seek help from a mental health professional or a dietitian to properly address the problem.

How to control anxiety about eating?

For control food anxiety and improve your eating habits, it is essential to take effective long-term measures:

• Master sweet rewards: controlling sugar consumption is essential. Try to avoid added sugar and opt for foods that contain natural sugars.
• Set limits and a meal schedule: Set a meal schedule to regulate how often you eat; This will help you avoid the famous ‘pecking’.
• Say goodbye to gum: avoid consuming gum, since the artificial sweeteners they contain can activate insulin production, increasing your craving for food.
• Hydrate yourself properly: drinking water not only keeps you hydrated, it can also provide a feeling of satiety, helping you fill that void that you sometimes seek to satisfy with food.
• Include healthy fats in your diet: incorporate foods such as nuts, avocado and coconut in your diet. These healthy fats do not stimulate insulin production and can contribute to feelings of fullness.
• Stay active: change the habit of eating for a healthier activity. Go for walks, play sports, or find ways to keep busy to reduce food cravings.

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Remember that the control of anxiety about eating It is not an instant process, it requires time and patience. The key is consistency to maintain a balanced and healthy diet.

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