5 maneras de reducir las calorías en su dieta

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Es más que seguro que el solo hecho de pensar en maneras de reducir las calorías en su dieta le abrirá el apetito. La dieta está asociada con el hambre, sin embargo, esto no tiene por qué ser así. Una persona puede reducir las calorías y llevar una vida más saludable con una sensación plena de saciedad.

¿Qué son las calorías y cómo administrarlas en la dieta?

Para reducir la cantidad de calorías hay que tener en cuenta el tipo de alimento consumido . Es esencial mantener la calidad nutricional para que el cuerpo no se debilite. Una reducción de calorías que no esté acompañada de una dieta consciente causará hambre y malestar.

En general, las mujeres y los hombres adultos necesitan aproximadamente 2.000 y 2.500 calorías diarias, respectivamente . Teniendo en cuenta estos parámetros, es más fácil establecer formas de reducir las calorías en su dieta.

Estos números pueden variar de acuerdo con la edad y el tipo de actividad que realiza la persona.

5 maneras de reducir las calorías en su dieta

  • Establecer objetivos nutricionales claros . Una buena opción es elegir un alimento con predominio de fibra. Debido a que son más ligeros, los alimentos ricos en fibra soluble pueden proporcionar más para el mismo peso; esto ayuda a que la sensación de saciedad dure más tiempo.
  • Preste atención a su desayuno . Algunos alimentos tienen un exceso de calorías sin proporcionar muchos nutrientes; necesitará reemplazarlos con otros que ayuden a su dieta. Sin embargo, no hay razón para que este cambio afecte el sabor. Un desayuno apetitoso es esencial para comenzar el día con alegría: elegiremos quesos, cereales o frutas.
Mira también:   ¿Cuál es el mejor momento para comer después de la práctica?

  • C waterpo antes de comer . Por simple que parezca, el agua produce un estado de saciedad relajante. De esta manera, se consigue una buena hidratación y se puede evitar comer por ansiedad.
  • Eliminar el azúcar y el azúcar refinado . Suena difícil, pero no lo es. Debe hacerlo progresivamente; las bebidas azucaradas, ligeras y los zumos de caja pueden ser lo primero que se debe dejar de lado. Los edulcorantes naturales y las harinas integrales pueden ser aliados eficaces.
  • Cena con verduras . No hay necesidad de abandonar nuestro plato favorito, pero podemos comerlo por la mitad. La otra mitad se completará con varias verduras. Por ejemplo, la calabaza, la cebolla, el tomate o el pimiento son deliciosos con una rebanada de queso encima.

Consideraciones generales para reducir las calorías en la dieta

Una dieta adecuada y equilibrada es aquella que proporciona la cantidad de grasa que su cuerpo necesita , lo que equivale al 35% de lo que su cuerpo consume de calorías diarias. Este porcentaje se puede cubrir con grasas buenas: los pescados grasos, las semillas oleaginosas y los aceites nos dan energía sin dañar nuestra salud.

Comer cuatro porciones de frutas y verduras al día reduce el colesterol. Otros aliados de nuestra dieta son las proteínas , que pueden favorecer la quema de hasta 100 calorías diarias . Estos macronutrientes son útiles, a su vez, para que no tenga ganas de picar entre comidas.

Debemos recordar, cuando hablamos de dietas, que no debemos caer en la trampa de la comida ligera. Aunque lo ideal es tomar la dieta de forma natural, es necesario tener cuidado con algunos anuncios . Las salsas, galletas y otros alimentos que dicen ser inofensivos pueden arruinar un día de comer meticulosamente.

Mira también:   Dieta de verano para perder peso rápidamente

Un día de control minucioso de la ingesta diaria de grasa puede impresionarnos. Si dejamos que el plato se enfríe, la grasa flotará en la superficie y veremos todo lo que íbamos a comer. De esta manera también puede ser removido.

Otro truco de cocina es usar ollas antiadherentes, cocinar al vapor o usar el wok . Además, el aceite de oliva en spray le permite regular al máximo la cantidad que utilizamos al cocinar.

El ejercicio es la mejor herramienta para mantenerse en forma y también para perder peso. Por lo tanto, nada nos ayudará tanto a reducir y quemar calorías como una media hora de caminata, un paseo en bicicleta o una sesión saludable de Yoga.

Correr en la cinta de correr acelera el metabolismo y quema más calorías Después de completar su entrenamiento con pesas, es hora de hacer un ejercicio cardiovascular. Puedes correr en la cinta, montar en bicicleta, saltar la cuerda…. Leer más

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