¿Preparad@s para la operación bikini? A menos de diez días para el inicio del verano los más rezagados todavía podéis llegar a tiempo a lucir palmito en la playa. En este post os voy a dar 8 claves para perder peso de forma saludable. ¿Comenzamos?
No hay mejor dieta que aquella que nos sea fácil de seguir y sobretodo, que podamos integrarla dentro de nuestro estilo de vida. No debes obsesionarte con perder peso, ya que debe de ser un proceso controlado y gradual para obtener unos óptimos resultados perdurables en el tiempo y nos garantice una mayor salud. Así pues, para perder peso de manera saludable olvídate de perder de golpe esos kilos de más. Metafóricamente, el proceso debe de ser como construir un buen edificio, controlado y gradual.
Se recomienda perder entre 0.5 y 1kg por semana, para asegurarnos que lo que se pierde realmente es la grasa sobrante y no la masa muscular, ya que el músculo es el tejido que mantiene tu metabolismo activo, es decir, el que se encarga de quemar calorías.
Son miles los productos que se publicitan y comercializan para perder peso, no obstante, según las autoridades médicas de referencia, no está demostrada su eficacia. Así que la mejor manera de conseguirlo es apuntarte a un estilo de vida saludable, con una alimentación equilibrada y evitando el sedentarismo.
Apúntate estas 8 claves para perder peso de manera saludable:
- Primero de todo es imprescindible que cambies tu rutina. Apúntate a un estilo de vida saludable. Realiza actividad física moderada unas 3 veces a la semana entre media hora y una hora de duración y respeta las horas de sueño. Todo esto es básico para que te sientas bien por fuera y por dentro.
- No te dejes engañar por regímenes o dietas milagro. ¡Piensa que las varitas mágicas no existen! Una manera de detectar una dieta fraudulenta, es si te prohíbe consumir algún tipo de alimento sin que padezcas ninguna enfermedad o alergia o intolerancia a él.
- ¡En lo equilibrado y simple está la clave! Sé fiel a la dieta mediterránea. Combina los alimentos ricos en carbohidratos complejos (cereales como el arroz, la quinoa, la avena…) con verduras y hortalizas. (Consulta aquí las principales fuentes de carbohidratos escritas en el post anterior.) Prioriza las piezas de fruta enteras a los zumos, evita los alimentos superfluos ricos en grasas y azúcares. Modera tu consumo de carne e incluye más pescado a tu dieta. ¡Hidrátate con agua aunque no tengas sed! Recuerda que si esperas a beber cuando tienes sed el proceso de deshidratación ya ha comenzado.
- Respeta los horarios de las comidas e intenta comer cada 3 o 4 horas, realizando un mínimo de 5 comidas al día: desayuno, media mañana, comida, merienda y cena. De esta manera evitarás picar entre horas porque te sentirás saciado a lo largo del día. Si piensas que saltándote el desayuno, el almuerzo o la merienda vas a adelgazar estás equivocado, porque tu cuerpo siempre necesita energía para realizar sus funciones, y al estar varias horas sin comer, si no dispone de la energía suficiente en la sangre, tirará de las reservas energéticas de emergencia como las grasas pero también de las proteínas, con la consiguiente pérdida de masa muscular, y como he comentado al inicio del post, el músculo es un tejido activo, por lo que cuánta menos masa muscular tengamos menos calorías quemaremos, es decir, nuestro metabolismo se ralentizará.
- Procura incluir todos los grupos de alimentos en las comidas principales como la comida y cena. Una comida y cena completas deberían constar de verduras y/o hortalizas + patata/pasta/arroz/cuscús o legumbres+ plato proteico (carne, pescado o huevos) + postre: fruta o yogur desnatado. Recordad que en la cema si que se pueden comer carbohidratos pero en menor cantidad que en la comida. ¡Lo importante está en las raciones!
- Utiliza cocciones sencillas pero, a la vez sabrosas, a la hora de preparar los alimentos como: la plancha, el papillote, los salteados con poco aceite o el vapor. ¿No se te hace la boca agua?
- Modera el consumo de aceite y, a poder ser, utiliza el aceite de oliva virgen o virgen extra.
- Para la “operación bikini”, no caigas en las trampas de las dietas milagro, continua con tu pauta de alimentación normal reduciendo las raciones.
Ahora sólo queda que pongas en práctica estos consejos. ¿Te animas?
¡Ya sabéis que si tenéis algún tipo de consulta, no dudéis en comentar en nuestro blog de Hi-Fitness! Síguenos en Facebook: Hi-Fitness Sport Club-Norte y Hi-Fitness Sport Club-Rio, para estar al día de todas las actividades y concursos que realicemos, y por supuesto, las notificaciones de las novedades de este blog. Para los que prefiráis Twitter nos podéis seguir en el siguiente link:@HIFITNESS1.
¡Saludos y hasta el próximo post!
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