9 estratégias comprovadas para parar de comer compulsivamente

9 estratégias comprovadas para parar de comer compulsivamente Muitos lidam com compulsão alimentar, mas há técnicas eficazes para combatê-la.

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[{"selector":"#anim-061ff674-861b-4391-9547-8cb5a7b0fe0d [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0%, 0, 0) translate(25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] [{"selector":"#anim-3de50e7f-6042-44f4-b6f4-da9e08da8360","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d3dd6541-5291-443c-a109-4d1f3245cd7b","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-36480d0e-ec1e-44e1-8a22-146bc39107e8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-462c82f5-3f0d-4e8f-b5eb-adf575cf04e7","keyframes":{"transform":["translate3d(0px, 148.49151%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Pratique a atenção plena : uma revisão de 14 estudos concluiu que a meditação mindfulness pode diminuir a incidência de compulsão alimentar e alimentação emocional.

[{"selector":"#anim-6c71ce96-2779-4358-b3b5-f4b7ee7a29b2 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0%, 0, 0) translate(25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] [{"selector":"#anim-73acadd5-ff98-4468-82b4-d183d61a37b0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-42b4be8e-6830-42c5-a018-f93c9a805e7a","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-14a917d5-4075-4e11-ac00-36603cb8310a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e0c1811c-c0b7-443a-99f6-e1cbe890e226","keyframes":{"transform":["translate3d(0px, 148.49151%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Mantenha-se hidratado: um estudo com 24 idosos descobriu que beber 500 ml de água antes das refeições reduzia a ingestão calórica em 13%, ajudando a controlar a fome.

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[{"selector":"#anim-64b02a98-40de-4e31-8950-52a2a8ec27f1 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0%, 0, 0) translate(25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] [{"selector":"#anim-380cfaf1-474e-4f9e-b0fe-4a8887b41e43","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ccd99f9b-c88f-4885-8bce-9affd7dc9911","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5196dda7-2b80-4d08-8503-1d34bc4c03a9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e953f99f-1adc-499e-a9cf-116affef9308","keyframes":{"transform":["translate3d(0px, 144.44446%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Limpe a cozinha: manter apenas alimentos saudáveis e limitar opções não saudáveis pode ajudar a reduzir a compulsão alimentar, como sugerido em pesquisas sobre alimentação emocional.

[{"selector":"#anim-220c034c-c5bc-4829-a8de-ab888de01cba [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0%, 0, 0) translate(25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] [{"selector":"#anim-5c2ad4c0-d478-49d3-a822-3cc5b89f7612","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b5f26471-2a20-4c75-ba36-d90907e60fe4","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fb33379d-6a9e-405f-b0f0-ec5b37c81f75","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dfa1b753-925b-4c52-8e97-3c39e60d9524","keyframes":{"transform":["translate3d(0px, 144.44446%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Comece a frequentar a academia: um estudo de 6 meses com 77 pessoas mostrou que aumentar a frequência de exercícios interrompeu a compulsão alimentar em 81% dos participantes.

[{"selector":"#anim-5b661b6b-5202-4726-8962-d0446a5f64dd [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0%, 0, 0) translate(25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] [{"selector":"#anim-21da0edd-757a-4441-b928-7bf4f321f748","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8455e9a7-c6b8-4586-a635-dc901eb440c6","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c582f8e9-e721-4298-bc3c-2f3d674a7a0e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8ccc461f-c4dd-4f9c-b67d-b5d8a22678fc","keyframes":{"transform":["translate3d(0px, 148.49151%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Tome café da manhã todos os dias: estudos indicam que um café da manhã regular e rico em proteínas pode reduzir a compulsão alimentar e controlar os níveis de grelina.

[{"selector":"#anim-a3e33a38-4460-47a8-a938-3eb58d5e5092 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0%, 0, 0) translate(25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] [{"selector":"#anim-a12d8636-6ffd-4423-9bf3-948b1d8c5761","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f2caae69-281c-49f8-959d-bfb82c8b347e","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f35d7e36-594c-4e8f-b6ad-da62a6751571","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3234c317-4e81-479e-a09d-2a11907f5514","keyframes":{"transform":["translate3d(0px, 144.44446%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Durma o suficiente: pesquisas, incluindo um estudo com 146 pessoas, associam a privação de sono com um aumento na compulsão alimentar e alterações nos níveis dos hormônios grelina e leptina.