Mental Health

Anxiety-Free Eating: 7 Ways to Lose Weight Naturally

anxiety-free eating Posted On
Posted By Alex Perez - Mental Health Writer, B.A.

Guest post by Beth Rush

There’s a lot of misinformation out there regarding how to lose weight. Oftentimes, companies try to sell you a magic weight loss pill or put you on unsustainable diets. But the best weight loss regimen is a healthy diet plan you can permanently implement into your lifestyle.

There are lots of factors that come into play when trying anxiety-free eating to lose weight. Fortunately, there are lots of ways to learn how to reduce weight naturally. Try out these seven ways to lose weight and enjoy the beneficial results.

Anxiety-Free Eating Guide

1. Include More Protein in Your Diet

anxiety-free eating protein

You may be wondering what to eat to lose weight. A lot of evidence shows protein is key to increasing fat burning and keeping you feeling full. Your body uses more calories when digesting protein than any other macronutrient. Because of this, protein can boost your metabolism, which is vital for weight loss.

Another plus to protein is that it helps you feel satiated for longer. The longer you feel full, the less temptation there is to eat extra calories that keep you from your weight loss journey. A study reported that increasing one’s protein intake to 30% of their daily calories leads to 441 fewer calories eaten daily.

Protein can also help you build muscle, especially if you lift weights. This is relevant to weight loss because muscle burns a small number of calories at rest. The more muscle you build from exercise and protein intake, the more calories you will burn at rest.

2. Prep Meals Ahead of Time

Setting aside time to plan your meals for the week can save you time, money, and calories. There are times when you’re running late or need something quicker than a home-cooked meal. When we aren’t prepared, we fall into picking up food from the nearest fast-food place.

Even when choosing options on the menu that might seem healthier, the calories often add up. For example, a salad could be 600 calories plus a 300-calorie dressing.

To avoid a meal that could quickly go over your body’s needed calories, prep each meal in advance. Even if you can’t cook them all at the same time, have a plan of what you will eat and get the necessary foods.

3. Stick With Whole Foods

anxiety-free eating whole foods

A great rule to implement into your diet is to focus on eating more foods with one ingredient. Whole foods are all-natural, which makes them more filling and can make it easier to stay within your calorie limit. Additionally, they provide you with lots of vital nutrients that benefit you in ways you don’t even realize.

A sweet treat like pineapple provides more than just a delicious, healthy snack. Pineapple is a single-ingredient food that is a great joint pain and inflammation reliever to include in your diet. It contains a compound called bromelain, a natural pain reliever.

Processed foods are known to be high in calories, fats, and added sugars. Because of this, processed foods end up being more addictive. Trying your best to limit your amount of them and eating whole foods is your best bet. Weight loss will naturally happen as a positive effect when eating whole foods.

4. Eat Low-Calorie Foods

The most basic understanding of weight loss is to burn more calories than you consume. Foods with a high water content have lower calorie densities. You can reach for vegetables and certain fruits for this. By substituting your calorie-dense snacks, you can eat more while losing weight. Some ideas are:

  • Cucumbers
  • Apples
  • Watermelon
  • Celery
  • Peaches

In addition to vegetables being a great low-calorie food, they can provide extra benefits. Veggies are known to be rich in fiber. Bacteria breaks down the fiber in the digestive tract to normalize bowel movements.

5. Drink More Water

drinking water

Drinking more water can help aid in weight loss. Drinking two glasses of water may boost the number of calories you burn for the next hour. Oftentimes, our body sends signals for water that may be confused as hunger cues. Before reaching for a snack, drinking water to evaluate whether you’re actually hungry is a tactic you can include in your day.

Water is exceptionally helpful for replacing high-calorie, sugary drinks. Drinking water before, during, and after a meal can help you feel satisfied quicker than having no water at all.

6. Avoid Liquid Calories

You may have a habit of grabbing your morning coffee or having fruit juice with your breakfast. You might also enjoy winding down with a couple of alcoholic drinks. Although they may seem harmless, these drinks could be packed with calories and sugar.

Such beverages compromise your health in many ways, but they also raise the risk of developing obesity. Your morning coffee could easily run you 300-700 calories a day if you’re not careful with what you get. Our brains process liquid calories differently than solid calories. You could potentially add those calories in addition to whatever else you eat that day.

7. Get Enough Sleep

Sleep enough

Besides calories, sleep and stress have a lot to do with weight loss. Getting enough sleep is very important for weight loss and future weight gain. Short sleeping durations can raise your risk of obesity due to your hormones. When you do not get enough sleep, it increases hunger hormones and cravings.

When stress is paired with a lack of sleep, it can increase cortisol – the main hormone that regulates stress. High cortisol levels are known to increase belly fat and the risk of other diseases. You must get quality sleep and avoid any extra stressors that could occur in your life.

Be Patient

The bottom line is that weight loss won’t happen overnight. When you make these adjustments to your daily life, you’ll start to see changes over time. Hold yourself accountable for your weight loss journey and you’ll surely thrive.

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