El 75% de hombres y mujeres en alguna etapa de su vida se han planteado adelgazar. Adelgazar no es solo cuestión de dieta. Se deben seguir programas que ayuden a disfrutar del proceso sin ansiedad ni agobios, se trata de adelgazar sin perder la salud ni el buen humor.
Un buen peso es la mejor garantía de una buena salud, mantener la grasa corporal adecuada contribuye a prevenir muchas enfermedades, como las cardiovasculares o degenerativas.
Antes de comenzar un plan de adelgazamiento, se debe cuidar la parte del cuerpo que más nos puede hacer comer, y no es precisamente mouth, mind, and that 50% of the success of diet and exercise, depends on our attitude. There are techniques of hypnosis to re-educate the mind to adapt more easily qe a healthy lifestyle, without the change of habits mean physical torture or psychological.
If you want to lose weight is important to learn to eat well. This requires knowing how to recognize when eaten by hungry and when eaten as a bonus to compensate for emotional problems, and that this scenario is to blame for most of the excess calories.
Controlling hunger "nervous" could lose weight without restrictive diets, since only eat what is necessary to live. To achieve this we must re-educate the mind as relaxation techniques, visualization, conscious breathing. But it is not easy, and in many cases it will be necessary to seek professional support.
Stress and anxiety are other factors that promote overweight and against which little can be done from the table. While some nutrients such as magnesium and chromium help neutralize the effects of stress, relaxation techniques, meditation and mental focus are essential to excessive stress has no consequences on the scale.
But beyond the direct effects on the shape, the mental exercises reinforce the personality and help train a number of qualities, such as the desire for improvement, will power, self-esteem, perseverance and self-discipline, very necessary to adopt a healthier lifestyle and to better meet the challenges of daily life.
Lose according to the needs, physical capabilities and limitations of each person, it helps to enjoy the process without anxiety, depression or complex.
To be realistic and healthy before starting any weight-loss plan must calculate the ideal weight as it has to take into account the particular characteristics of each person
height, age, general health, constitution, ratio of muscle mass, bone weight, etc. .
From the outset it must be clear that you can not lose more than it allows the body and health, and you can not lose weight quickly and dramatically.
The method used by experts to know which is the recommended weight is body mass index (BMI), which is extracted from the operation of dividing weight in Kg by height in meters squared: BMI = weight (kg) / height (m) 2.
If the resulting number is between 20 and 24.9, that is within the parameters of normality after 25 is considered overweight and 30 and above is obese.
bone structure and muscle mass will determine the constitution: small. medium or large, so that within the parameters of normality, the constitution is little closer to 20, the median of 22.5 and large to 24 (in women) and 25 (for men).
example, if you weigh 76 kg and measured 1.65, a BMI of 27.9: (1.65 x 1.65 = 2, 72, 76: 2,72 = 27.9)
delgazar The ideal time is ...
- 1 to 2 kg: 7 days
- 2 to 3 kg: 15 days
- 3 to 5 kg: 30 days
- 5 to 7 kg: 2 months
- 7 to 10 kg: 3 months
- Over 10 kg: You should see a specialist.
The mind is the most powerful and effective way to lose weight, so lifestyle changes should be phased so as not to create physical or psychological disturbances.
If
person is anxious or stressed out is not to do a very restrictive diet.
If you eat too much away, we must opt \u200b\u200bfor fresh food restaurants and healthy, but not the free buffet.
If very itchy during the day, follow the diet of 3 hours is a good choice.
A person who loves sweets, should follow the dietary glycemic index or dissociated.
Before the first warning of famine, a good tactic, is to drink a large glass of water slowly. If the hunger disappears, it indicates that what he was thirsty. Water is another nutrient that the body needs more than we suppose, and not fattening.
When you feel hungry after hours, before putting something in the mouth is to stop thinking about what it really feels: we are hungry, or are bored, sad, disappointed, lonely, miserable? If the latter, try to stop the hunger strike another activity that is not associated with food, such as calling someone and tell what we feel, go for a walk, etc.
Eat more slowly than usual, pausing between bites. This receives the signal of fullness in the right time and stop eating if exceeded us.
to eliminate anxiety and regain normal hunger, must eat every three hours, before he felt a terrible appetite, and if wives, each day the same hours to educate the body.
There are an estimated 300 million obese worldwide.
Being overweight is a major risk factor for diabetes, hypertension, coronary heart disease and cerebrovascular diseases, ailments of the gall bladder, gout, osteoarthritis and some cancers.
cardiovascular diseases are related to overweight cause of more than 4 million deaths per year in Europe.
A balanced diet prevents between 30 and 40% of cancer cases.
Source: "Tips for Weight Loss" Enriquez and Jorge tells Tereixa
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