Sometimes, emotional changes or going through a stressful stressful situations can cause us to become anxious about binge eating. compulsive eating. Some people feel the need to keep snacking despite being full and others need to satisfy themselves through food to feel better.
In either case, you can control the impulses to peck and avoid eating with anxiety with some tricks with some tricks that we tell you in this article.
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Why do I feel the need to eat?
Food cravings occur when we need to to fill our stomach to satisfy emotional needsrather than being really hungry. Food becomes a relief for situations in which we feel sad, angry, stressed or even bored. Food then becomes a kind of escape route from our worries and a quick relief that temporarily calms us in stressful situations.
But when this appetite becomes a necessity and opening the refrigerator and opening the fridge becomes our first impulse in such situations, we enter the in such situations, we enter an unhealthy vicious circle in which the real problem remains. And not only that, the lack of control to eat more ends up making us feel more guilty and generates discomfort.
To avoid this anxiety to eat we must first ask ourselves what leads us to this impulse, in order to find ways to control it without resorting to food. Here are some tricks you can follow to tricks that you can follow to control your appetite in these cases in these cases and put an end to this vicious circle.
Tricks to calm food cravings
Although getting out of this loop may seem like an impossible task, there are ways to calm this need to eat and take control of your appetite.
1. Be aware of the problem
The first thing you should try to do is to find out what is the origin of this anxiety to eat. You may not even be aware of what is driving you to eat with compulsion, so you must do some work on it.So you should do some introspection work to find out what is really bothering you.
Reflect on the problem that leads you to eat with anxiety and think if you can do something to solve it. It may be a one-time stress problem or it may have to do with a lack of self-esteem. In either case, your brain is trying to fill those voids with food to make you feel better and you must find other ways to cope with the problem.
2. Stop eating for a few minutes
If something is bothering you and you feel the urge to eat to satiate yourself, do this simple exercise.do this simple exercise. Stop that impulse for a few minutes and avoid eating for half an hour. In the meantime, dedicate yourself to other activities, whether it is something from work, reading a book or watching an episode of your favorite series.
It is likely that after that half hour you will no longer feel the craving to eat that you had a while ago. This feeling of hunger or the need to satisfy your appetite is purely mental and has nothing to do with our stomach. If after that time you are still really hungry, then try to satiate yourself with a delicious fruit.
Since the problem is purely emotional or stressful, the best thing you can do is to take a moment to rest and focus on yourself and your body.
So a good exercise you can do to calm your food cravings is to relax by controlling your breathing. If you feel the urge to eat when it is not your turn, stop for a second and concentrate on breathing slowly for a few minutes. You will see how at the end you feel better and you no longer need to resort to snacking..
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4. Reduce sweets and stimulants
Although the body is asking us for something sweet in these moments, to take foods with a lot of sugar is counterproductive. These only thing they will do is to generate a punctual rise in blood sugar, which then your body will want to maintain when the fall occurs, increasing even more the anxiety to eat.
The same applies to exciting beverages such as coffee or drinks with theine. Change them for juices or infusions, especially if they are relaxing.
5. Drink plenty of fluids
We already know that drinking water and staying hydrated is as basic as it is beneficial, but in this case it will become your great ally. Both water and other liquids have a satiating effect and help you feel more satiated.and help you feel fuller.
Sometimes it may even be that this need to eat is caused by dehydration, and that your body is really asking for liquids.
That is why if you feel anxious about eating and have the need to gorge yourself, drink one or two glasses of water first. It is also advisable to do so before each meal to avoid binge eating and overeating. and more quantity of the due one.
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6. Natural and nutrient-rich food
Another way to control this craving for food is precisely taking care of what you eat. It is not enough to try to avoid this compulsive need, but what you eat when it is time to eat will affect the hunger you may have throughout the day.
Your body will need a varied and nutrient-rich diet, so it is important to eat a variety of foods to keep it well nourished for longer. It will be important to eat fruits and vegetables as well as protein-rich meats. It will also be of great help foods with fiber, which are very satiating and help control appetite, will also be very helpful..
Avoid eating only processed foods, as they will lack nutrients and your body will still need food. The same goes for raw foods, such as salads. These are not satiating and you will be hungry again in a moment if you do not accompany them with more food.
7. Increase the frequency of meals
Another trick to avoid this insatiable appetite is to keep your hunger at bay by to keep hunger at bay by eating more often.o. It is important to eat five full and satiating meals a day.
It will be important to have a good breakfast, a mid-morning snack, lunch, an afternoon snack and a good dinner. In this way you will better control your appetite and your diet, and you will avoid the need to eat between meals.
8. Savor every bite
Food cravings can be combated with more relaxation, but this can also be applied while eating. It will be very important to eat calmly, slowly and unhurriedly. Savor every bite and chew your food well. This way you will be satiated more easily than eating quickly, poorly and compulsively, and your digestion will thank you for it.
9. Get active!
You may be afraid of doing some kind of sport or moderate physical activity, in case it makes you hungrier. But nothing could be further from the truth. Exercising will help you reduce the stress and stress and anxiety that are leading you to eat compulsively..
You can move more, start exercising or even practice yoga, which will allow you to stay relaxed and reduce tension. If you do not exercise or your body does not allow it, you can stay just as active with an activity that relaxes you and keeps you away from the boredom that can lead you to eat more.
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