¿Cuál es el efecto rebote o acordeón y cómo evitarlo?

¡Comparte!

Bajar de peso es una tarea relativamente fácil. Especialmente cuando se compara con lo difícil que es mantener el peso, ya que la balanza ya ha alcanzado la medida ideal. El objetivo es evitar el efecto rebote, que es tan frustrante y difícil de superar.

Dieta: ¿para qué?

Antes de comenzar cualquier dieta, debe tener claro el objetivo perseguido. La mayoría de las veces, se resume en una frase: perder peso. Pero también puede ser ganar masa muscular o tono y modelar sus músculos.

Cuando el objetivo es reducir el volumen de grasas, no basta con considerar sólo el aspecto estético. El aspecto saludable, la buena salud y el cuidado del cuerpo son objetivos igualmente importantes.

Equilibrio: los extremos son casi siempre malos

Cuando se trata de alimentos, no hay excepciones. Comer demasiado es tan dañino como mantener una dieta deficiente. El primer paso para ganar la batalla contra el efecto rebote es comenzar una dieta equilibrada y equilibrada. Saltarse comidas es otra estrategia que tampoco funciona.

Aquellos que se privan de muchos alimentos (y de las proteínas, nutrientes, calorías y otros elementos que proporcionan) terminan renunciando a la mitad. Y juntos con la ingestión de porciones grandes (en su mayoría llenas de ingredientes no necesariamente sanos), devuelven los kilos extra.

Incluso muchos de los que llegan al final de este proceso tienden a ganar peso de nuevo. Entre otras cosas porque, con el fin de las restricciones, muchos de los hábitos que dieron lugar al desequilibrio que querían corregir, vuelven.

Mira también:   La importancia de comer bien si asiste al gimnasio

Objetivos realistas contra el efecto rebote

Después de años de mala nutrición y acumulación de libras, la recuperación del estado ideal puede no ser cuestión de días o semanas. En algunos casos, ni siquiera meses.

El ritmo ideal para reducir gradualmente la cifra mostrada en la escala es de un kilogramo cada siete días. Un objetivo perfectamente verificable, un factor que es muy útil para alcanzar el objetivo final.

Para lograr esta meta semanal, es importante que la constancia y la disciplina no se descuiden en el proceso. Por otro lado, la mayoría de las estadísticas muestran que cuanto más rápido ocurre la pérdida de peso, más fácil es sucumbir al efecto rebote.

Este efecto de rebote, producido por una pérdida de peso muy radical y rápida, es otra razón para mirar con extrema desconfianza las estrategias extremas, como dietas bajas en calorías.

Cambio de hábitos

No tiene sentido cumplir con un régimen para perder peso, si al final las viejas costumbres siguen presentes. Con una dieta especial o sin ella, hay alimentos que deben consumirse con extrema moderación.

La lista incluye grasas saturadas, harinas refinadas, sal y azúcar. El mismo principio se aplica a los productos transformados, especialmente a los que utilizan los términos dieta o luz en sus envases.

El estilo de vida sedentario no lleva a ninguna parte

No es una metáfora que un estilo de vida sedentario tenga muchos riesgos para nuestro cuerpo. Es literal. Además, la anatomía humana está diseñada para moverse. Siempre que sea posible, se debe mantener una rutina de ejercicio constante.

Para mantener la forma física y un nivel mínimo de actividad, no es necesario practicar un deporte intenso. Una caminata diaria de media hora, cinco días a la semana, puede ser más que suficiente.

Mira también:   El chocolate negro y sus beneficios

Sin actividad física, el cuerpo es incapaz de quemar calorías, eventualmente acumulándolas en el cuerpo en forma de grasa. La solución no es eliminar este elemento del menú, ya que privará a los órganos y músculos de su combustible principal.

Como vemos, no es necesario inscribirse en una academia o ir a correr todas las mañanas. Entre 30 y 45 minutos de actividad aeróbica tres veces por semana es más que suficiente.

Uno de los secretos para no rendirse: elija un deporte cuya práctica implique diversión y placer para usted. Que sea algo más que una obligación.

¿Es posible evitar el efecto acordeón? Consejos para mantenerse en el peso alcanzado Si ya ha estado a dieta, debe saber lo que significa perder peso, relajarse y volver a las primeras etapas. Vea los consejos sobre cómo evitar el efecto acordeón en este artículo. Leer más

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  155. Whilst camping outdoors can be a rather simple interest for huge numbers of people around the globe, one of several important tips for developing a fantastic trip would be to know enough in advance to be experienced at it. Just realizing a bit of information about camping out might help your camping trip go off without having a problem. You don’t have to be a boy scout to be ready, if you are planning to visit outdoor camping. One of the primary regulations will be likely to explain to someone where by you will certainly be. If there isn’t a precise location to give, then provide a basic concept of significant roads close by or even GPS coordinates when you know them and provide a timeframe of when you intend to return. You can make scrumptious foods even if you are outdoor camping. You may not actually must consume just franks and beans or hamburgers. Load up a box with herbs and spices, olive oil, brown sugars or other things you enjoy. You can repair food which have flavor even when you are «roughing» it. As you have this eyesight of your entertaining-loaded camping out getaway, often times scrapes and slices just appear to have everything exciting. Ensure you go on a initially-support system together with you into character due to the fact crashes just occur, and it’s usually better to be secure than sorry. With any luck ,, it is going to keep loaded safely aside, but you will have the peace of mind that you will be well prepared if some thing does occur. If you are looking at camping out, and also you are a new comer to the action, you then must not get started on your own. It could be really dangerous should you don’t know what you will be undertaking, so it is essential to take along a highly skilled buddy to assist you discover the ropes. Any camping out practical experience is enhanced once you create the appropriate plans ahead of time. Make your clever choice to utilize the advice out of this post, since you are likely to have a a lot more comforting and enjoyable journey.

  156. A lot of people around the globe will explain which they live for camping out travels. Camping out is something that everybody need one or more times with their life-time. But camping out could be a bummer when you show up in your camping outdoors vacation spot without no less than just a little expertise, although. Read on to get on your own equipped! Find your shelter just before it becomes dim. When you hold back until after dark to create you will find it to be extremely difficult, even though you have respectable lighting. That may be very true for a person who reside in the suburbs which is not utilized to complete darkness. Create camp out just before dark to maintain yourself from getting into this example. H2o is vital when camping outdoors. When camping out with a camping area, there ought to be ample availability of drinking water available, but about the path, you will have to hold some with you. If you are intending long miles, you must probably bring iodine pills to clean any water you discover just before drinking. Take care, dysentery could be dangerous. If you are traveling with young children, think about staying at a campground that may be exclusively specified for families. Campers within these areas know what you should expect and will not have a challenge for those who have a cranky child or even your youngsters wish to run around, scream and enjoy. You will likely be a little more calm consequently where you can much better time. Exercise makes ideal when pitching a tent. Spend some time to placed the tent up well before making for your personal getaway. This enables you to develop your effectiveness at erecting the tent, as well as support find any problems with the tent in the event you need to swap it for a more sensible choice. Camping outdoors is really a unique time for everyone, irrespective of how frequently they may have done it. It is possible to do some heart and soul-seeking and reflection simultaneously you are having fun! So be sure you use the ideas organized here to provide yourself a specific experience along with a pleasant time.

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  159. Camping is a good action, but there are many hazards connected with it. There are many normal threats in the wilderness which can be dangerous as well as dangerous to hikers if they deal with them. The following report can keep you secure by demonstrating what risks to be aware of although camping. Select a slumbering travelling bag that is certainly seasonally correct. A winter case for that summer season will make you perspire through the night. The turn back is additionally true. Employing a lighting, cool sleeping case in the midst of winter season can keep you quite chilly. You might even create hypothermia. Package a number of shovels if you will find youngsters with you on your journey. Little ones enjoy practically nothing better than digging inside the debris, and achieving the correct extras is very important. When you have area, deliver a pail way too. The children will gladly entertain on their own within the debris as you unpack, setup camp and fit everything in that you need to do. A big issue with many different individuals who go camping outdoors will be the little bugs. Do not find yourself in trouble in the midst of nowhere with out some sort of bug repellant. Check your setting prior to establishing camp for almost any wasp nests or ant hills that may result in problems. Put on lengthy jeans and extended-sleeved anytime you can and check your self for ticks from time to time. Try out your tent prior to going outdoor camping by testing it in the home. By setting the tent up you are able to ensure you understand the way to pitch your tent. Also, this can help to lessen the difficulty which you have when in the backwoods. Now you possess the simple information for camping outdoors, commence organizing your following camping out trip! Get what you’ve acquired in this article to coronary heart, and you’ll be an authority camper very quickly. You will have a great time, no matter if you camping in close proximity to or considerably.

  160. Camping out allows many people to enjoy the great in the open air whilst calming and forgetting about the rest. Outdoor camping may be a lot of fun, but it’s crucial that you incorporate some fundamental details to help make the journey go as prepared. This content that follows includes some very beneficial details. Read on for more information! When proceeding camping, you need to make sure that you keep a list of all of the supplies which you intend to take. You must make positive you involve every little thing that you will need on the journey. This is the simplest way to ensure that you don’t neglect something for the getaway. When you are traveling with kids, think about being at a camping site that is specifically chosen for family members. Outdoorsmen during these areas know what you should expect and will not have a problem when you have a cranky child or maybe your children wish to play, scream and enjoy. You will probably be a little more calm for that reason where you can greater time. Always have a entirely supplied very first-support kit once you business out on a camping out getaway. It is possible to come up with your very own kit with bandages, gauze patches, tweezers, scissors, contra – bacteria cream and antiseptic baby wipes within a tough compartment. You may also purchase one of the many superb ready-produced systems to conserve time. Exercise can make excellent when pitching a tent. Take the time to place the tent up prior to departing for your personal getaway. This lets you build your proficiency at constructing the tent, and also will help track down any problems with the tent in case you have to exchange it for any better option. To terminate, you should keep the guidance and ideas within mind if you are out and approximately on the camping outdoors getaway. Nobody wants ahead residence from a getaway on account of getting irritated since they had been not aware of the things they needed to know in advance. Good luck and have fun!

  161. The attraction from the excellent outside the house is something that many people love. Having the finest methods for camping with make your entire practical experience more inviting. Continue reading and remember the value of always being ready to get the most from your camping practical experience. When proceeding camping outdoors, you must ensure that you keep a list of all the products that you want to deliver. You have to make confident you include everything that you will want on the journey. This is certainly the simplest way to ensure that you don’t forget about something to your getaway. For those who have little ones camping together with you, package a couple of artwork items. Once you get in your site, show them the best way to do leaf rubbings. You will always find various leaves in every sizes and shapes, so seeking them out will require some time. Your children will likely be pleased and you will incorporate some peace and quiet when you relax and view them. Use different coolers for perishables, an ice pack and cocktails. Even though it makes no difference in case the perishables and drinks go into the very same one particular, make sure you pack your ice-cubes separately. This may retain the temperatures straight down which means you have an ice pack for a lot longer than you would probably have or else. If you are planning any sort of backcountry outdoor camping, essential have piece is a flame starter kit. Should you be in a surviving condition, fireplace is a way to prepare food, make you stay comfortable, detoxify normal water, and indicate for aid. A lot of camping shops market fireplace starters which you can use when wet and you should not call for any energy. Also, try creating fire when you find yourself not inside a emergency condition which means you know it can be done in case the will need arises. To finish, you need to keep your advice and recommendations here in brain if you are out and approximately in your outdoor camping getaway. Nobody wants to come home from your journey on account of becoming irritated because they had been not aware of whatever they required to know beforehand. Good luck and enjoy yourself!

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  164. When you are considering getting the journey of a lifetime, you should consider camping among your trip tips. It makes no difference when you are contemplating walking the Appalachian Path or seeing the local camping area, the thoughts of your camping outdoors trip can last an existence time. Use these ways to assist make sure there is a harmless and thrilling adventure. To boost your sleeping encounter when outdoor camping, provide a mat coupled you could location beneath your sleeping bag. This cushion behaves as a buffer in between you together with the hard soil exactly where twigs and tree knots might cause strange slumbering circumstances. If a pad isn’t handy, provide several additional quilts that one could retract more than on themselves to make some cushion. In case you have kids camping out with you, package several craft supplies. When you get for your web site, prove to them the best way to do leaf rubbings. There will always be a number of foliage in all of the styles and sizes, so trying all of them out will take time. The children will likely be satisfied and you will possess some tranquility and quiet while you chill out and watch them. Check out food markets around your campsite. Be sure you realize how to get to them. Notably, when your vacation is spanning greater than three or four days, the foodstuff you bring along probably isn’t going to last the duration of your holiday. Not merely, that, however your family members will get sick and tired of having the same stuff every single day. Variety is key. Being a courtesy with other hikers, don’t depart your lighting effects on immediately, should you be near others. Pack a clock that you could attach to your lighting fixtures that can automatically closed them off of after having a particular time. Departing lighting fixtures on overnight is really a well-known issue between most American travelers! Mentioned previously well before, camping outdoors is an excellent expertise that allows you to see every one of the attractiveness of mother nature. For virtually any upcoming hikers, the information previously mentioned will certainly be useful. They will assist you to enjoy your upcoming getaway in the wild and concentrate on the wonders of mother nature and its particular people.

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  170. Camping outdoors sites generally don’t incorporate a kitchen area, warming device, or Air conditioning. Which means that you must strategy your vacation cautiously and thoroughly. For a couple sound advice from experienced outdoorsmen, keep reading and then prepare to get out and possess some enjoyable from the wilderness! Pre-awesome your ice-cubes upper body by satisfying it with tons of ice, at least 6 hours just before leaving. While you are planning to leave, package increase your refrigerated cooled refreshments and prohibit ice cubes, not cubed. Popping area temp liquids can take up useful ice-existence, along with the cubes will dissolve much faster than a prohibit! Prior to leaving behind, take a few momemts to make a check-list of all things you need. There may be nothing at all a whole lot worse than getting to a campsite after which discovering which you don’t have what you must be comfy. A listing is a superb help when you are loading. Attempt to start to get thing’s collectively a few days before you leave which means you have plenty of time. Use individual coolers for perishables, ice and drinks. Though it makes no difference in case the perishables and refreshments enter in the very same 1, ensure that you load up your ice individually. This may keep the heat lower which means you have an ice pack for a lot longer than you might have normally. Look at exactly what the climate will likely be like before you leave for your personal destination. You can visit http://www.climate.com to discover the climate just about anywhere. Be sure to check out the 10 day forecast together with extensive conditions styles. This information will help you greater get ready for significant climatic conditions. To terminate, you ought to retain the advice and ideas in imagination when you are out and approximately on your outdoor camping vacation. No one wants to come home from the journey as a result of simply being irritated simply because they were actually unaware of the things they needed to know upfront. Best of luck enjoy yourself!

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  179. The current economic crisis is making it tough for the majority of families to justify spending a lot of cash on a family group vacation. Because of this, a growing number of families have become deciding to look camping for his or her holiday seasons. On this page, we will present to you some tips that will help you to organize the ultimate outdoor camping journey. When loading for your personal camping vacation, make sure to pack either a couple of change flops or drinking water shoes or boots. These will come in handy in and round the camping site. For example, when you are residing in a campground containing washroom establishments and also you plan on showering, you have to put on shoes in the shower area to guard the feet from foot fungi. Be sure you possess a first aid kit together with you. As a substitute, you might load some items in the plastic handbag. Although with a little luck your journey will probably be clear of personal injuries, who knows. It is recommended to be well prepared to enable you to handle whatever occur in the best way achievable. When traveling to your camping vacation spot, intend on stopping and having food when you’re near to the campground, before you actually show up. Simply being nicely fed just before arriving will simplicity concerns if the camping area is full, or maybe if it requires longer to have your gear create. Use this break to discuss your ideas as well as remind all of the best way to continue to be secure! Camping usually sounds like significant amounts of exciting, and it is nevertheless it does demand some special preparation. Before you go camping outdoors the first time, be sure to did some research on camp tents, food items and animals success. It can make the main difference from a excellent vacation and a risky a single. As you now have read through this write-up, you should understand that are some things you have to think of to your camping outdoors trip. Outdoor camping is just not an extravagance getaway, and you should enter into it ready and prepared. By using the insights mentioned here, you’ll use a entertaining and memorable encounter.

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