Weight gain is a common side effect of anxiety. When you are anxious, your brain sends out signals that tell the body to release stress hormones like cortisol and adrenaline into the bloodstream. These chemicals cause many changes in the body, including increased appetite, increased breathing rate, and more blood flow to muscles so they can be ready for action. All these things happen because your brain perceives danger or some kind of threat. Fortunately, there are ways for people with anxiety to learn how to control their thoughts and feelings so this doesn't happen anymore.
Here are the top 10 tips on losing weight while living with anxiety:
1) Keep a food diary
Keeping a food diary is an easy way to start keeping track of what you are eating throughout the day. You can do this by writing down everything you eat at each meal, as well as snacks throughout the day. Keeping this journal will allow you to see if any certain foods are triggering off your anxiety or making
2) Cut out sugar, caffeine, soda drinks, and excessive alcohol
Cutting out soda drinks, caffeine, sugary snacks at work, and alcohol are all ways to help you cut back on the extra calories that are adding to feelings of anxiety.
3) Try mindful eating
Mindful eating is a technique that involves focusing on what you are doing while you are eating. If you take time to chew your food slowly
4) Exercise at least thirty minutes 3-5 times a week
Exercising at least 30 minutes per day 3-5 times a week is an excellent way to stay healthy and manage anxiety.
5) Try meditation
Meditation can have a calming effect on the brain, which is why it's so helpful for reducing stress and anxiety. Meditation also involves focusing on your breathing which eases muscle tension and slows down the heart rate. There are many apps and websites available that will help guide you through a meditation session.
6) Practice Yoga
There are many different forms of yoga that can be very relaxing. If you're new to the idea of yoga, it's best to start with a class at your local gym or recreation center. There are also countless videos online that give step-by-step instructions for performing poses.
7) Use positive self-talk
Using positive self-talk is a great way to relax the body and mind. Positive mantras can be used at any time of the day, however, it's best to try them during times when you are feeling anxious or stressed out. Examples of positive self-talk phrases include 'I am strong', 'today will be a good day", or 'this too shall pass.'
8) Stop catastrophizing
Catastrophizing is the tendency to blow things out of proportion and create fear where it does not exist. When you practice catastrophizing, it can perpetuate feelings of anxiety and fear which only increases your worry about the situation itself. It's important to realize that many thoughts are irrational, or not based on reality.
9) Do not obsess about your weight
It is very common for people with anxiety to worry excessively about their appearance. If you are experiencing anxiety, it's important that you know that you are beautiful just the way you are, no matter what your size is. Remember that exercising and eating right can be beneficial for your overall health, but you do not have to force yourself to lose weight.
10) Stop comparing yourself with others
Comparing yourself with other people is another way of putting unnecessary pressure on yourself. Everyone has their own path in life, so being happy someone else has achieved something does not mean you are less successful or unworthy.
Anxiety is one of the most common mental health disorders in America. It can be difficult to control your thoughts when you are feeling this way, but there are many things that you can do about it. You don't have to feel like you're stuck! There are plenty of ways for those who live with chronic anxiety and want help losing weight: mindfulness, meditation, yoga, positive self-talk, cutting back on caffeine and alcohol, exercise, positive reinforcement through mantras, staying away from catastrophizing thoughts, not comparing yourself to other people and remembering not to obsess over your weight. And if all else fails? You can always consult with a doctor for additional help. You can do this girl!
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