Eating anxiety

Do you find it difficult to control what you eat? Do you eat unhealthy foods in abundance? Do you feel bad after eating them? Some people have trouble controlling their impulses are eager to eat anduse food as a means of escape from sadness, boredom, anxiety. This has consequences, aside from all the dangers that have unhealthy foods, this excessive consumption produces obesity. In addition many foods are attarctive by their smell and taste what increase the desire to consume them.

To put an end to these abusive food intakes, you must change your eating habits:

• Planning meals, we are not talking about a diet, but rather to eat balanced and healthy everyday. Ask for help from a nutritionist to know the calories and foods that you need, don't lay restrictions, create menus that are reasonable, where you do not go hungry and containing all the necessary nutrients. Don't delete them from all the food you have always longed for, decreases its consumption little by little. The restrictive diets, in which one is hungry and prohibiting all the sweets and eye catching foods cause more anxiety to eating them.

• Set a schedule of food, every 2-3 h distributes the amounts of food throughout the day and don't let yourself eat outside these hours.

• Eat slowly.

• Use small plates to eat.

• Take the plate of food already server to the table leave the pot behind.

• Get up from the table when you are done eating.

• Eat protein, you will feel satiated, carbohydrates (sugar, sweets) are digested quickly and soon you will return to being hungry, if instead of eating only carbohydrates you eat protein you will feel fuller.

Performs a log of everything you eat, so that you can be more aware of what you're eating. When you feel anxiety by eating salty food go for a walk, call a friend, go for a coffee, if you are at work or doing something that you find it difficult quitting, change the task, do something that requires more movement, so you are not concentrated in front of a computer or a book. Get plenty of exercise, this is a very suitable alternative for when you feel the anxiety and you want to go eat, but it is also important that climb slowly in terms of the exercise in your day to day, if you have a sedentary life, you can start with walking for half an hour every day. If you want to lose weight, when you start to change your eating habits and exercise, begins to weigh yout slef every week, this will help you as a booster to cheer you up after seeing the results. If you don't see changes in the weight, check your registration for meals and check if you have decreased food intake and if you're doing exercise. You can't expect changes to happen thriough magic, for the changes we need to change. Weight loss is a slow process, you must have reasonable objectives, it is not possible to lose weight of 20 kg in a month in a healthy way. With a balanced diet, you will gain results gradually. It is preferable to wait longer and finally achieved your goal, than to be in a hurry, making useless diets or trying to stop eating from the desire to see an immediate change, because it will not achieve the desired result, but increase your anxiety by eating.

A.P.M

#psychology7