martes, 13 de marzo de 2007

Seis pasos para bajar de peso más rápido

1. Muchas veces poco, antes que pocas veces mucho
Se logran mejores resultados cuando se comen entre cinco a seis comidas pequeñas por día, antes que tres comidas grandes. Comiendo 300 a 400 calorías cada tres o cuatro horas, se puede mantener el azúcar de la sangre en un nivel fijo y evitar el hambre continuo. Es importante que se realice un consumo equilibrado de proteínas (20 al 25 por ciento), carbohidratos (55 al 60 por ciento) y grasa (15 al 25 por ciento).

2. Carbohidratos
Las legumbres, frutas y verduras con fibra bajan el riesgo de sufrir diabetes Tipo 2 y proporcionan vitaminas en abundancia. Por otro lado, los carbohidratos refinados y simples, como por ejemplo, el pan blanco y las papas, provocan grandes variaciones de los niveles de insulina y pueden estimular el hambre.

3. No evite las grasas
Solo come las correctas, en cantidades correctas. Los ácidos grasos omega-6 y omega-3, que se encuentran en casi todos los pescados y algunas nueces, mantienen la sensación de saciedad y reducen verdaderamente los niveles de colesterol "malo". Escoge las grasas que se encuentra en las aceitunas, la palta, y las nueces, antes que las grasas saturadas que se encuentran en la carne y los lácteos.

4. Toma abundante agua
El agua es el mejor líquido para el cuerpo, y tiene cero calorías. Bébela en lugar de las gaseosas, los jugos artificiales y el alcohol, que tienen muchas calorías pero poco o nada de valor nutritivo.

5. Mantén un registro alimenticio
Cuando midas las calorías consumidas en el día, será fácil olvidar las dos galletitas que picaste por la tarde, o el vaso de vino que tomaste con la cena… a menos que tengas todo esto por escrito. El registro de alimentos es también útil para identificar y cambiar ciertos patrones de alimentación.

6. Ejercicio físico
Ningún programa de pérdida de peso será completo sin un ejercicio regular. Pero de hecho, el ejercicio no sólo es útil cuando se trata de bajar unos kilitos, sino que numerosos estudios han confirmado que son extremadamente importantes para conservar el peso. Un buen y completo programa de ejercicios, debería incluir ejercicios aeróbicos así como entrenamientos de fuerza y flexibilidad.

49 comentarios:

Anónimo dijo...

estos consejos son muy buenos porque no nos dice que dejemos de comer sino que nos dice que nos alentemos sanamente para bajar de peso

Anónimo dijo...

consejos muy sabios gracias por publicarlos.
me gustaria subrayar el hecho de
sustituir el agua por cualquier bebida y ejercitarce muy bien todos los dias se reducirian notablemente
el sobrepeso,estres,trigliceridos,
colesterol,enfermedades cardiacas y respiratorias.

Anónimo dijo...

es muy bueno comprar un perro para bajar de peso. Te llevas una manzana mientras paseas a tu mascota y lo compartes con el para así comer la mitad pero te queda con la sensación de entregar amor a un animal que tambien te ayuda a bajar los kilos porque el amor pesa tambien. Mientras mas amas, más peso pierdas pero es importante no amar tanto ya que puede perder mucho peso y sufrir de anorexia amorosa. Si pasa eso, deja de compartir la manzana con el perro por unos dias hasta recuperar unos kilos.
Saludos,
Un sabio de la vida

Comida sana dijo...

Buenos consejos! Como bien dice en el artículo, para seguir una dieta para adelgazar no hay que eliminar ningún grupo de alimentos y hay que compaginar la alimentación sana con ejercicio físico.

Vivian dijo...

Un buen consejo para poder comer sano es apartar el tiempo necesario para esas 5 ó 6 comidas saludables. Hacer dietas de moda que nos matan de hambre puede provocarnos una sobrealimentación y calorías que no quemaremos en el gimnasio. Un cuerpo sano nos ayuda a perder peso. http://bit.ly/bajar-de-peso-ya

http://recuperalasalud.blogspot.com dijo...

Excelentes consejos, seria bueno que aprendamos a comer equilibradamente y como dicen no morir en el intento de adelgazar. También puedes visitar mi blog si quieres, allí comparto con mis amigas buenos consejos de cosas que aprendí con mi lucha contra la obesidad, espero lo visiten y les guste. Puedes hacer clic en mi link de arriba.

alberto-72@live.com.mx dijo...

También yo soy de la idea que una buena dieta para perder peso es definitivamente cambiar los hábitos de alimentación.Comer bien es la clave para perder peso

Anónimo dijo...

El ejersisio es la clave para estar sano y bajar de peso.:-):-):-)

Anónimo dijo...

Es muy bueno comprar un perro para bajar de peso?????si... Claro..y cuando pierdas el peso ke kieres. .k haces lo abandonas?venga. .un perro no es de juguete para antojos de uno....deja a los animales para amarlos no para utilizarlos.... para antojos

Alberto dijo...

En lo personal he tenido buenos resultados haciendo ejercicio y comiendo frutas y agua de avena.Muy bueno en la perdida de peso.

Anónimo dijo...

que es muy buena esta pagina porque nos enseña como comer sin necesidad de aguantar o tener ansiedad las cosas que dicen son muy ciertaas aunque me gustaria que dieran mas recetas para hacer mas complementaria esta pagina

Anónimo dijo...

ME PARECE QUE ES SUPER BUENA ESTA RECETAS PORQUE NO NOS PROHIBEN COMER Y YO LA HISE Y ME SIRVIO DEMACIADO ES SUPER BUENA :D

Anónimo dijo...

muchas gracias, nada mejor que un régimen alimenticio y el ejercicio diaria para estar saludable.
si funcionan. gracias

Anónimo dijo...

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