- Christelle DALLERAC
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Déjouer le Piège de l'Excès Alimentaire
La Faim Impérieuse: Un Signe à Ne Pas Ignorer
Vous est-il déjà arrivé de vous précipiter sur la nourriture?
C’est une situation qui mène souvent à l’excès alimentaire. Et bien souvent, nous réalisons trop tard que nous avons dépassé notre seuil de satiété.
Le ventre est lourd, l’inconfort s’installe et la digestion devient un défi. Il est important d’apprendre à apaiser cet excès alimentaire et à répondre à nos besoins sans tomber dans l’excès.
Manger sans Faim: Un Détour à Éviter
Se présenter à table sans ressentir les signaux de faim physique peut nous conduire à un excès alimentaire sans vraiment savourer notre repas, ni percevoir notre satiété.
Il est parfois tentant de finir son assiette même quand la satiété est déjà là. Cela peut être le reflet d’une croyance ancrée en nous, celle d’une possible pénurie alimentaire, ou simplement la peur de gaspiller.
Cependant, manger alors que nous n’avons plus faim ne fait que nous éloigner de notre véritable besoin et empêche de percevoir la fin de notre repas. Il est donc important de se reconnecter à nos signaux de faim et de satiété pour mieux gérer les excès alimentaires et adopter une alimentation plus saine et équilibrée.
Manger en étant Distrait : Une Habitude à Revoir
Manger devant un écran, en travaillant, ou en pensant à autre chose, nous coupe de notre ressenti et de notre satiété.
Parfois, cette distraction est une manière d‘éviter la peur de ressentir les plaisirs de l’alimentation, de peur de perdre le contrôle. Car oui, prendre du plaisir et avoir des envies peut parfois être considéré comme mal. Or, c’est tout le contraire.
Conseil : Essayez de manger sans distraction. Pourquoi ne pas essayer de manger avec des baguettes chinoises ?
Cela pourrait ralentir votre rythme et vous aider à être plus présente durant le repas. Vous pourriez découvrir que votre nourriture a un goût différent, et que votre sensation de satiété arrive bien plus tôt que vous ne l’auriez imaginé. De cette manière, vous pourrez mieux gérer les éventuels excès alimentaires.
Les Raisons Émotionnelles du Surpoids
Vous avez peut-être constaté que vous mangez plus lorsque vous tentez de compenser un manque de satisfaction dans votre vie, ou pour atténuer les effets de micro-dévalorisations vécues pendant l’enfance. Se tourner vers la nourriture pour se réconforter est loin d’être une anomalie. Il sera important d’aller réparer ces blessures pour éviter qu’elles prennent le contrôle sur notre comportement alimentaire.
Sachez que lorsque nous nous sentons coupables de manger pour nous apaiser, cela peut conduire à des compulsions alimentaires et à un excès alimentaire.
Donc si vous avez une compulsion, faites taire la voix critique pour éviter l’aggravation de la crise et savourez votre désir alimentaire en toute tranquillité. Puis, attendez une nouveau faim physique.
Le Rôle des Habitudes Alimentaires
Manger trop peut aussi être le résultat d’une habitude ancrée dans notre routine quotidienne, souvent acquise pendant l’enfance. Le rassasiement est mal identifié, confondu avec une sensation de plénitude et de sécurité.
L’apprentissage de la pleine conscience peut être une solution pour déjouer ce cercle vicieux et gérer l’excès alimentaire. Manger en pleine conscience permet de retrouver nos sensations alimentaires, de mieux vivre nos émotions et de gérer plus efficacement l’excès alimentaire. Cela implique un changement radical dans notre façon de manger : au lieu de simplement faire le plein, nous devrions être guidées par le plaisir.
Apprendre à savourer chaque bouchée sans tomber dans l’excès alimentaire est une bonne solution .
Gérer les Repas Copieux
Lorsque ce plaisir alimentaire prend fin au milieu ou à la fin du repas, il est temps de s’arrêter.
En attendant que la faim revienne, nous pouvons profiter de cette pause pour nous concentrer sur d’autres aspects de notre vie. Malgré notre meilleure volonté, il arrive parfois que nous mangions trop.
Dans ces cas-là, prenez votre temps. Faites une marche tranquille de 10 min dans les 90 min qui suit votre repas pour aider à la digestion et attendez patiemment que la faim revienne avant de manger à nouveau.
En fin de compte, rappelez-vous que manger est avant tout un plaisir et une nécessité. En restant à l’écoute de vos sensations et de vos émotions, vous pourrez reprendre le contrôle de votre alimentation, gérer plus efficacement les excès alimentaires et vivre une vie plus équilibrée. Vous méritez de vous sentir bien dans votre corps. Vous avez le pouvoir de faire le premier pas vers un mieux-être.
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