Como driblar a compulsão alimentar?

A compulsão alimentar é um hábito comum em indivíduos com excesso de peso, independentemente da idade. Com a superalimentação, o indivíduo perde seu controle natural de fome e saciedade e entra num ciclo vicioso, pois desequilibra os hormônios responsáveis por essas tarefas no cérebro.

No trabalho, escuto muitas queixas de pessoas que querem emagrecer, mas têm dificuldade, devido à compulsão alimentar. E observo que o principal gatilho é a ansiedade. Mas como cada pessoa tem sua individualidade, diversos estados emocionais podem levar a esse comportamento, que gera muitas vezes culpa, sensação de impotência e fracasso. E a culpa é um sentimento que fermenta a compulsividade. Por isso, aceite, ao invés de se culpar!

Mas você pode se perguntar: o que fazer então? Uma coisa eu digo: querer radicalizar e seguir dietas restritivas só piora o quadro!  O foco principal para melhorar a compulsão é focar nas emoções, pensamentos e sentimentos que levam a esse comportamento.

Por isso vou deixar algumas dicas práticas para ajudar a driblar a compulsão alimentar:

  • Escreva um diário alimentar, citando alimentos e bebidas consumidos diariamente e as emoções correlacionadas – antes e após o consumo dos mesmos.
  • Faça uma lista desses sentimentos e procure ressignificá-los: se sente culpa, aceite; se acha que é impotente, trabalhe em seus pensamentos, palavras e afirmações de força, coragem e autodomínio. Só fracassa quem desiste!
  • Vá ao supermercado com uma lista de compras. Evite comprar em excesso aqueles produtos que te levam à compulsão.
  • Não vá ao supermercado com fome ou ansioso.
  • Separe alguns minutos do seu dia para relaxar, respirar fundo algumas vezes, meditar, orar – o que fizer sentido pra você.
  • Ao invés de comprar doces, compre frutas secas e frutas adocicadas como banana, mamão, melão, melancia e cereais integrais como arroz, aveia, quinoa, granola doce e salgada. Abuse de legumes e verduras. Todos eles elevam a saciedade.
  • Se pensar em comprar salgadinhos de pacote compre nuts (amêndoas, castanha-de-caju, castanha-do-pará e amendoim: elas são nutritivas).
  • Procure retirar o açúcar e adoçantes de bebidas como cafés, chás e sucos naturais. Aos poucos seu paladar se acostuma.
  • Prepare bolos com farinha integral e frutas bem maduras, assim, não precisa utilizar açúcar. Outra possibilidade é fazer uso do açúcar mascavo, demerara ou de coco, com moderação.
  • Consuma comida de verdade e mastigue bem devagar, descansando o garfo – ele não sai voando!
  • Abuse das folhas verde-escuras, elas são uma farmácia de nutrientes e fitoquímicos e auxiliam na secreção de neurotransmissores como serotonina, o que gera sensação de bem-estar.
  • Cuide de seu intestino ingerindo prebióticos e probióticos, pois este órgão é responsável pela síntese de 70% da serotonina corporal.
  • Evite noticiários sensacionalistas e notícias ruins.
  • Faça diariamente uma lista de atividades e procure cumpri-las. Isso te dará mais poder e autoconfiança.
  • Pratique atividade física, se possível de manhã, pra garantir logo cedo a síntese de endorfinas, o que gerará uma sensação de bem estar e redução da ansiedade..
  • Aproveite esse momento para comer junto com a família à mesa. Faça disso uma rotina.
  • Evite colocar os alimentos na mesa. Faça seu prato e coma saboreando os alimentos, mastigando devagar.
  • Hidrate-se o dia todo! Água também sacia!

É importante ressaltar que essas dicas são generalizadas e não substituem avaliação e acompanhamento profissional. Procure um nutricionista, de preferência coach, para ajudá-lo a superar esse momento. Ele é somente uma fase e, trabalhando essas questões de forma direcionada, os resultados serão positivos e certos! Foque no positivo! Faça de tudo pra dar certo, até dar certo!

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Simone Matos

Simone Matos – Coach, Palestrante e Nutricionista - CRN: 23406 Coach, com especialização em Lei da Atração, PNL, Mindset e Emagrecimento Definitivo pela Sociedade Internacional do Mindset. Graduada em Nutrição e Mestre em Ciências pela Faculdade de Saúde Pública da Universidade de São Paulo (FSP/USP). Especialista em Saúde da Mulher, Nutrição Clínica e Estética. Foi docente de cursos de Graduação em Nutrição e atua em consultório há 15 anos, nas áreas de Nutrição Clínica Funcional, Estética e Neurologia aplicada à Nutrição. Formação em Personal Diet. Ministra Cursos e Palestras na área de Nutrição; Professora de Gastronomia Saudável e aplicada a condições clínicas.

Post Author: Simone Matos

Simone Matos – Coach, Palestrante e Nutricionista - CRN: 23406 Coach, com especialização em Lei da Atração, PNL, Mindset e Emagrecimento Definitivo pela Sociedade Internacional do Mindset. Graduada em Nutrição e Mestre em Ciências pela Faculdade de Saúde Pública da Universidade de São Paulo (FSP/USP). Especialista em Saúde da Mulher, Nutrição Clínica e Estética. Foi docente de cursos de Graduação em Nutrição e atua em consultório há 15 anos, nas áreas de Nutrição Clínica Funcional, Estética e Neurologia aplicada à Nutrição. Formação em Personal Diet. Ministra Cursos e Palestras na área de Nutrição; Professora de Gastronomia Saudável e aplicada a condições clínicas.

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