How to combat food cravings? 20 tips

Easy to apply ideas to avoid overeating due to anxiety and stress.

In developed countries, it is very common to suffer from the dreaded anxiety.However, everyone deals with this psychological problem in a different way.

There are those who take the wise step of seeking professional help and see what is behind their anxious symptomatology. Others, on the other hand, opt for less appropriate coping strategies. Among the most common measures is overeating, that is, binge eating or engaging in unhealthy behaviors with food.

This type of behavior, although common in the population, can also be a sign of a much larger problem, such as eating disorders.

Provided that the snacking between meals and excessive food consumption does not involve a psychological disorder, which requires urgent intervention by a psychotherapist, it is possible to follow a series of tips to reduce this type of anxiogenic behavior.

Let us look at some tips to cope with anxiety about eatingIn addition to see foods that contribute in satiating and calming down.

How to combat the anxiety to eat

These are some of the anti-stress habits that have to do with the habits at the time of eating.

Habits to introduce

There are a series of actions that you can try to apply in the day to day that will contribute to control the anxiety to eat. In addition, if you are overweight or obese, the following habits can help you lose weight, reduce your body fat percentage and reduce your risk of suffering from diseases such as diabetes or heart problems.

1. Drink more water

Thirst is often confused with hunger. After all The feeling is that the stomach is empty and needs to be refilled..

A very useful tip is that, if you feel the urge to eat after hours, you should drink one or two large glasses of water to identify whether you are really hungry or not. In case the hunger persists, it is possible to continue with the following advice.

2. Eat healthy snacks

If, after drinking water, you find that the craving for food does not subside, you can try to fight hunger by eating healthy snacks.

A piece of fruit, pickled vegetables, raw carrots and other vegetables are an excellent choice to satiate your appetite in the middle of the day.

These foods tend to be high in fiber and low in calories, making you feel full in your stomach relatively quickly.These foods are usually high in fiber and low in calories, which makes you feel full in the stomach relatively quickly and, if you are not full yet, you can eat a little more without the risk of getting fat or feeling guilty about it.

3. Infusions

Another very suitable option is to drink herbal teas. In the market there are all kinds and flavors, which can be a good way to trick the brain into thinking that you are eating.

Especially recommended are those that have aromas such as mint, especially because of its sweet aroma.

Herbal remedies such as valerian, passionflower, orange blossom and lemon balm are ideal to first fill the brain with the sweet scent. are ideal for, firstly, filling the stomach and killing the appetite and, secondly, for calming anxiety.

4. No stimulating drinks

Not all infusions are valid. Exciting drinks such as tea or coffee, even if you do not put any sugar in them, are not suitable options..

The reason for this is that they stimulate, making you more nervous afterwards, which can make the urge to eat even more powerful.

5. Chewing gum

According to a study conducted by the Wrigley Science Institute, chewing gum daily can contribute to reduce almost 1,000 calories per month. Among the hypothesized factors that could contribute to this is that gum is usually sweetened, so that their sweet taste contributes to satiating the desire to eat something sugary..

In addition, chewing produces a relaxing effect, increasing Blood flow to the brain.

However, this seemingly harmless treat should not be overindulged in, as overconsumption can lead to harmful effects. overconsumption can produce laxative effects. which can degenerate into chronic diarrhea.

6. Eating frequently throughout the day

One of the myths about losing weight and controlling food cravings is dieting. This belief is totally erroneous, in addition to the fact that it is just the way in which it contributes to encourage cravings to eat more than they should.

Eating often, especially five times a day, with well-defined schedules and no more than three hours between meals helps to avoid binge eating.

Eating several times a day makes it more difficult to feel hungry between meals, and if you want to snack, the thought that it is not worth eating when there is so little time left for the next meal helps to avoid binge eating.

On the other hand, the longer you go without eating, the more likely you are to lose control and binge eat.

7. Sleeping well

Sleeping less than the recommended 7 hours can increase the production of hormones that stimulate appetite. that stimulate appetite.

In addition, when you feel tired, you may go to the refrigerator more often to see if you can recover your energy by having a snack.

8. Exercise

Exercise reduces appetite, as well as contributing to calm anxiety thanks to the release of endorphins.

It is not necessary to do strength exercises or run a marathon. It is enough to take a half-hour walk around the neighborhood, at a gentle pace and paying attention to the street furniture. It will help to calm down and disconnect from all the anxiety you are suffering from.

However, opting for more physically and mentally demanding exercises, such as going to the gym or taking up dancing, aerobics, swimming or any other kind of directed activity are very good options for killing hunger, as well as contributing to being in good shape.

People who follow healthy habits in their lives are less likely to follow unhealthy habits in other aspects of their lives.. Thus, exercising can indirectly contribute to good eating habits.

9. Eating more calmly

With the pace of life in industrialized societies, it is normal to spend only ten minutes or so eating. People eat in a hurry, without tasting the flavor of the food or chewing it properly.

The ideal is to try to make the meal a moment of peace and calm, and to do it as if it were a ritual.and do it as if it were a ritual. Dedicate a minimum of 20 to 25 minutes, since the feeling of satiety begins to emerge when you have been eating for that period of time.

It is also appropriate that once you have finished eating, get up from the table to avoid repeating the meal or making the combo coffee and then return to take another dessert.

In addition, by doing so, avoiding a bad digestion with its corresponding problems in the bathroom..

10. Make the shopping list

It is very important to be clear about what you are going to buy when you go to the supermarket.. On many occasions, especially when the shopping list is not prepared at all, the constant bombardment of promotions, offers and colorful advertisements have their main psychological effect: to buy things you don't need.

So, without the list prepared, you are more likely to buy that two-for-one offer of chocolate filled buns or potato chips that are 20% off.

Making a list is not a foolproof method, but it will help you to be more focused on what you need to buy and what you really need to buy.

Making the mental effort to buy only what is on the list is very important and, if you can, it will help you to be more focused on what you need to buy. is very important and, if possible, it is preferable to do the shopping after eating, since you will have a full stomach and will not fall into temptations whose fault is hunger.

Satiating and calming nutrients

In addition to healthy habits that allow better control over the urge to eat, there are several foods that, due to their nutritional composition, contribute to greater satiety and also a greater sense of well-being. Below are the nutrients involved in reducing anxiety and the foods in which they are found.

Tryptophan and serotonin

Animal proteins, present in fish, meat, eggs and dairy products, as well as vegetables such as bananas, pineapples and nuts are a good source of tryptophan, an essential amino acid that has a calming effect on the body.

This substance, after undergoing several metabolic cycles, is transformed into serotonin, a neurotransmitter that is a neurotransmitter that is essential for the body.serotonin, a neurotransmitter that is related to appetite and mood control.

2. Complex carbohydrates

Complex carbohydrates, present in bread, rice, cereals, lentils and many others, are related to the increase of serotonin, as is the case with tryptophan. It is recommended that that they have a high percentage of fiber and have a lower glycemic index.. This means that blood glucose levels do not rise as quickly.

This has the effect of a longer time in which you are satiated, in addition to the fact that there is no drastic increase in glucose levels.

3. Omega 3

This fatty acid is found in oily fish and nuts. This substance has been related to a reduction in anxiety levels.

4. Magnesium

Nuts are a very good source of magnesium, which helps to calm nervousness.which helps to calm nervousness. It is enough to take between 3 and 4 nuts daily.

5. Isoflavones

Soy contains isoflavones, whose consumption has been linked to an increased amount of leptin in the body, known to be the hormone that suppresses appetite.

6. Fiber

All foods with a high fiber content are satiating.especially those containing soluble fiber, since they absorb more water.

Among these foods we can find leeks, legumes, nuts, brewer's yeast, brown rice, whole wheat pasta, thistle, onions, artichokes, garlic or chicory.

7. Vitamin B3

Raw peanuts and nuts are a great source of vitamin B3, especially niacin.especially niacin. This substance has been related to the reduction of insomnia.

In order to obtain this nutrient it is very important to consume unroasted nuts.

8. Licorice

It has been found that the consumption of about 3.5 grams of licorice (the root, not the candy!) helps to reduce food cravings, in addition to reducing hunger and related to a lower percentage of body fat.

It is important not to abuseIt is important not to overdo it, as it can cause arrhythmia and hypertension.

9. Capsaicin

What makes chili hot is capsaicin, a substance that reduces the sensation of hunger and contributes to greater caloric expenditure.

The reason why spicy food causes more energy to be expended has to do with thermogenesis: spiciness causes more heat to be released, causing more energy to be expended. Coincidentally, this also contributes to a higher degree of satiety..

However, it is very important not to abuse spicy food and not to take it every day, since if it is introduced as a common ingredient in the diet, the organism can get used to it and stop having the above-mentioned effect.

In addition, spicy food can damage the stomach.

10. Oleic acid

The oleic acid, present in the oil, is a fat and, in addition, the food that contains it is hypercaloric.. But it does not mean that it does not contribute to satiate the hunger, on the contrary. This compound, upon reaching the intestine, is transformed into oleoilethanolamide, which curbs hunger.

This is why extra virgin olive oil is a food that should not be missing in every kitchen and should be included as much as possible. A good breakfast based on a slice of wholemeal bread with oil is a good way to start the day.

Bibliographical references:

• Bulik, C. M., Sullivan, P. F., Fear, Joyce, P. R. (2007) Eating disorders and antecedent anxiety disorders: a controlled study. Acta Psychiatrica Scandinavica. 96(2), 101-107.
• Herman, C. P., & Polivy, J. (1975). Anxiety, restraint, and eating behavior. Journal of Abnormal Psychology, 84(6), 666-672.