A molti di noi è accaduto, almeno qualche volta nella vita, di reagire ad emozioni e/o stati d’animo spiacevoli gettandosi a capo fitto sul cibo. In questo caso a spingerci a mangiare non è fame vera e propria, ma la cosiddetta fame nervosa, ovvero quel fenomeno, piuttosto comune, al quale gli studiosi del comportamento alimentare si riferiscono con il termine eating emozionale, ossia la “situazione vissuta da coloro che … usano il cibo per far fronte alle emozioni”.
Nonostante questo comportamento abbia importanti aspetti psicologici ciò non vuol dire che esso celi necessariamente un disagio psichico. Spesso infatti la fame nervosa fa la propria comparsa nei momenti in cui ci sentiamo un pò tristi, arrabbiati, ansiosi o siamo particolarmente stressati.
In queste condizioni, l’impossibilità o l’incapacità, di esprimere in maniera adeguata i propri stati d’animo, spinge ad assumere cibo anche quando non ne sentiamo la reale necessità portandoci spesso a preferire cibi grassi e ipercalorici (i cosiddetti junk food).
Anche per questo motivo è comune trovare alla base dell’aumento di peso comportamenti alimentari riconducibili all’eating emozionale e, di conseguenza, imparare a distinguere la fame da stress dalla fame vera e propria diventa indispensabile per evitare di incorrere in problemi di sovrappeso e/o di vanificare gli sforzi fatti durante una dieta dimagrante.
In questo caso, per vincere la fame nervosa può essere utile annotare ogni giorno su un taccuino tutte le volte che ci concediamo un fuori pasto durante la giornata segnando, allo stesso tempo, quali cibi abbiamo mangiato e di quali emozioni eravamo preda in quel momento. In tal modo è possibile far luce sul proprio rapporto con il cibo e comprendere quali emozioni ci conducono più facilmente verso l’eating emozionale.
Solo dopo che si sarà acquisita piena consapevolezza di ciò, sarà possibile cominciare ad adottare alcuni piccoli espedienti che ci aiuteranno nella lotta contro la fame nervosa: ad esempio fermarsi a riflettere prima di correre verso il frigorifero o la dispensa e domandarsi se proprio non c’è altro modo per superare quel momento critico (chiamare un’amico o uscire per una passeggiata), oppure, se proprio non si riesce a resistere, scegliere spuntini più salutari a base di frutta e verdura.
Di grande aiuto anche associare alla dieta dimagrante una moderata attività fisica, o più in generale, adottare uno stile di vita maggiormente attivo. Anche questo aiuta a contrastare la fame nervosa.
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