Consejos para perder peso: estrategias psicológicas que nos pueden ayudar

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Hay algunos factores indispensables para perder peso que todos conocemos: comer sano y hacer ejercicio regularmente. Aun teniendo este conocimiento, sin embargo, perder peso no es una tarea fácil para la mayoría de las personas.

A continuación se presentan algunos consejos para adelgazar, las estrategias psicológicas que pueden ayudarnos a lograr nuestro objetivo.

Más allá de los hábitos de nuestra vida cotidiana -comida, ejercicio y descanso- no podemos ignorar el hecho de que existen cuestiones genéticas que tienen una gran influencia en la estructura corporal de cada uno de nosotros. Esta es una de las razones por las que perder unos kilos puede ser fácil para algunos, pero un martirio para otros.

Hay algunos compañeros que siempre aparecen en el camino hacia el adelgazamiento: impaciencia, ansiedad por conseguir los resultados y a menudo frustración. Aquí es donde surge la necesidad de contar con algunos recursos adicionales.

La mente es un arma poderosa que, si se usa correctamente, puede llevarnos al infinito. Una de las situaciones que se convierte en fundamental es cuando se alcanza la constancia de hábitos que requiere la pérdida de peso. Por eso decidimos darle ciertas estrategias psicológicas que serán esenciales para lograr sus objetivos.

Consejos para adelgazar

1. Ponga en su plato sólo lo que va a comer

Este es el primero de nuestros consejos para adelgazar e incluso podría extenderse a «no cocines más de lo que comes ahora» . Puede parecer una noción básica, pero hay un error que mucha gente comete.

Mira también:   4 ejercicios para reducir el dolor de rodilla

Preparar alimentos con porciones enormes a menudo nos hace comer más, lo que en la gran mayoría de los casos se convierte en una comida con exceso de calorías. Es casi inevitable repetir el plato, especialmente si estamos hablando de comida deliciosa. Así que simplemente cocine o sirva en su plato justo lo que necesita comer para estar satisfecho.

También es importante comer despacio y masticar bien. La señal de saciedad tarda más de 15 minutos en pasar de nuestro sistema digestivo a nuestro cerebro. Si usted sigue comiendo mientras tanto, eventualmente se sentirá excesivamente lleno e incluso incómodo.

2. Acostúmbrese a una práctica deportiva

Hablemos ahora del otro aspecto involucrado en la pérdida de peso: el ejercicio. Si usted lleva un estilo de vida sedentario, es posible que no tenga la intención de correr 10 millas diarias del día a la noche.

Debe realizar un aumento gradual de la cantidad de ejercicio y esfuerzo físico. Esto nos ayuda principalmente a prevenir lesiones y le dará tiempo a sus músculos y a su cuerpo para acostumbrarse a la nueva actividad.

Mentalmente, el ejercicio aporta bienestar y mejora el estado de ánimo. Como consecuencia, usted puede enfrentar los cambios en la rutina con una actitud más positiva y la confianza de que todo esfuerzo valdrá la pena.

3. No vaya al supermercado hambriento

Esa es una regla básica. Si vas al supermercado con el estómago vacío, seguramente terminarás comprando cosas totalmente innecesarias y, muy probablemente, opciones poco saludables.

La explicación para esto es muy simple: en momentos en que su cuerpo está pidiendo comida, usted es más susceptible a los estímulos visuales . Es por eso que los productos con colores llamativos – curiosamente, también son productos con menos nutrientes – pueden llamar su atención más fácilmente.

Mira también:   Descubra los beneficios de hacer ejercicio 30 minutos al día

4. Una mente fuerte es la clave

Debemos tener en cuenta varios aspectos cuando hablamos de este punto de adelgazamiento. La primera es la importancia de ser constante. Debe saber desde el principio que está empezando a caminar por un camino que es largo y que los resultados no aparecerán de la noche a la mañana . Los milagros no existen cuando hablamos de nutrición y ejercicio, todo requiere esfuerzo y tiempo. Este es un consejo clave entre los consejos para perder peso.

Una vez que haya aceptado esto, el siguiente paso es hacer su mente fuerte. Por ejemplo, tendrá que luchar para cambiar algunos hábitos que hacen que nuestro cuerpo se sienta hambriento todo el tiempo. El estrés y la ansiedad son algunas de las cuestiones que se destacan en este sentido, junto con otras costumbres que no son en absoluto beneficiosas para nuestro cuerpo.

Por otro lado, no subestimes el poder de la reflexión y la meditación. Conéctese con su cuerpo, aunque le parezca una propuesta muy abstracta.

Mirar hacia adentro es de vital importancia para que sepamos en profundidad lo que nuestro cuerpo necesita y lo que no necesita. Detenga su actividad por un minuto y piense en cómo se siente y qué necesita mejorar antes de actuar.

5. Infórmese

Si entiende por qué cada alimento es importante en la nutrición y su misión de perder peso, aceptará más fácilmente los cambios en los alimentos. Por ejemplo, si odias el brócoli pero recuerdas que contiene muchos minerales y fibras, seguramente encontrarás más motivación para consumirlo.

Lo mismo sucede con los deportes: calcular las calorías que perderá con cada hora de ejercicio puede servir como motivación para perseguir sus objetivos . Para nuestra mente es esencial tener metas y una meta concreta.

Mira también:   Aprenda sobre las lesiones más comunes de esquí

 6. Manténgase alejado de las tentaciones

Generalmente, los humanos son fácilmente seducidos por estímulos visuales y olfativos . Por ello, si no disponemos de aperitivos u opciones poco saludables en casa «para esas ocasiones especiales», será más fácil llevar una dieta saludable. La triste realidad es que si tenemos algo disponible todo el tiempo, viendo o simplemente sabiendo que está ahí, terminaremos cediendo a la tentación.

En este sentido, también hay que evitar el hambre. Use refrigerios saludables o comidas pequeñas entre el almuerzo y la cena. De esta manera, es menos probable que tenga hambre y más probable que resista las elecciones calóricas e insalubres que eventualmente surjan en su día.

En conclusión, podemos decir que nuestra mente definitivamente controla nuestras acciones . Si conservamos su fuerza, nuestro cuerpo responderá mejor a los cambios que estamos haciendo en nuestros hábitos. Adopte estas estrategias psicológicas y consejos para perder peso y este proceso será menos doloroso y mucho más productivo.

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