Efeito sanfona

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O efeito sanfona é o nome dado à variação de peso corporal, especialmente quando há repetidas perdas e ganhos de peso em um curto período.

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Ele geralmente ocorre após dietas muito restritivas, que prometem emagrecimento rápido.

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Quando a pessoa volta aos antigos hábitos alimentares, o corpo tende a recuperar o peso perdido (às vezes até mais que antes).

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EFEITO SANFONA ACONTECE?

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Uma das principais causas do efeito sanfona são as dietas restritivas, aquelas que cortam grupos alimentares inteiros.

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Quando o corpo é submetido a um emagrecimento rápido, ele responde reduzindo a taxa metabólica.

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Essa adaptação é uma tentativa de proteção, mas dificulta a manutenção do peso e favorece o acúmulo de gordura.

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Além disso, durante perdas de peso intensas, muitas vezes há também perda de massa muscular, o que reduz ainda mais o metabolismo.

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OS RISCOS DO EFEITO SANFONA?

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Aumento da pressão arterial: a instabilidade no peso corporal pode elevar os níveis de pressão.

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Maior risco de doenças cardíacas: flutuações constantes afetam os níveis de colesterol e triglicerídeos.

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Inflamações no organismo: o vaivém de gordura corporal estimula processos inflamatórios crônicos.

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Queda da imunidade: a perda de nutrientes essenciais durante dietas restritivas e o estresse do efeito sanfona podem enfraquecer o sistema imunológico.

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Frustração constante: ver o peso voltar após tanto esforço pode causar desânimo e sensação de fracasso.

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Baixa autoestima: a imagem corporal sofre com as oscilações e a comparação com padrões inalcançáveis.

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Desenvolvimento de distúrbios alimentares: a relação com a comida pode se tornar desequilibrada.

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Ansiedade e depressão: a pressão estética e o sentimento de perda de controle favorecem o surgimento de quadros emocionais mais sérios.

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Encontre tudo para sua saúde e bem-estar em um só lugar!

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O EFEITO SANFONA?

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Evite restrições extremas

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Coma com plena atenção

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Mantenha hidratação e durma bem

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MANTER O PESO DE FORMA EQUILIBRADA

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Pular refeições pode levar a exageros nas próximas. Comer a cada 3 ou 4 horas mantém o metabolismo ativo.

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Evite o consumo excessivo de ultraprocessados, eles são ricos em açúcar, sódio e gorduras, e pouco nutritivos.

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Monitore seu peso com equilíbrio, pesar-se uma vez por semana é suficiente para manter o controle sem criar ansiedade.

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Evite rotular alimentos como “proibidos” ou “vilões” — todos os alimentos podem ter espaço em uma alimentação equilibrada.

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Pratique o autocuidado e o autoconhecimento, entender suas emoções e gatilhos ajuda a evitar o uso da comida como válvula de escape.

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Acesse a matéria completa

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