Dos and Don'ts on losing weight - part 1
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*Despues de la imagen azul podrán encontrar el artículo en español
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It is the New Year and what better way to start 2015 by keeping your resolutions. I bet one of your New Year resolution is to lose weight (at least for me it is) and I think is a good idea to start working on that bikini body right now!!!
First of all you should know there isn't a miracle guide to weight loss in 5 days and there are many so call guides that can cause you serious health problems.
(Related: The Big Issue: Body Image & Appearance in the Media.)
Sure, I'm not an expert on the topic but I'm going to give you basic advice on what you should DO and DON'T do when trying to lose weight.
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DON'T start with miracle diets, These type of diets impose a several calorie restriction and usually they forbid fot followed by a "rebound" and gaining more weight afterwards.
DO, eat more often.It's completely healthy eat three times per day but if you add snacks in between you won't be so hungry until the next meal and that's going to help you to avoid overeat . Besides eating 5 or 6 times per day boost metabolism, preserve muscle and improve your energy level.
(Related: Eat More Often, Lose More Weight)
(Related: Eat More Often, Lose More Weight)
DON'T stop eating, a drastic reduction on calories may lead to weight loss (which actually is muscle loss) but also it lowers metabolism. Never cut calories bellow 1200 unless you're under medical supervision.
DO, eat fruit and vegetables. Fruits and vegetables are low in calories and rich in fiber. Try to fill half of your plate with this food and it will help you to feel satisfied while you're eating less calories.
(Related: Fruit and Vegetables in a Weight Loss Diet)
(Related: Fruit and Vegetables in a Weight Loss Diet)
DON'T eat junk food. Junk food food don't contain any nutrients while they are high on fat, sugar, sodium. This type of food can increase the risk to having health problems like diabetes or hearth disease.
DO, use smaller dishes . When we use a large dish we tend to fill it up and then we eat everything on it. A smaller plate will help you to avoid to eat more than you should.
DON'T forbid you to cheat a little. I know I told you to don't eat junk food but if you want to eat ice cream then you should eat a tiny little bit this will satisfy your craving and it's going to help avoid that when you're not on diet anymore by going to nearest store and eating a big can of ice cream.
DO, propertly chew your food. From 8 to 12 times, it will make digestion easier.
DON'T eat fast . Your body needs time to recognize you're satisfied
(Related :All About Eating Slowly)
I hope these easy steps help you to achieve your goal, remember everybody is unique and different. Losing weight should be a matter of health not a fashion trend.
Make sure to comeback on friday to read the second part of this serie. If you know someone who may like read this little article please share
I hope these easy steps help you to achieve your goal, remember everybody is unique and different. Losing weight should be a matter of health not a fashion trend.
Make sure to comeback on friday to read the second part of this serie. If you know someone who may like read this little article please share
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| "Una parte importante al perder peso es creer que PUEDES HACERLO y darte cuenta que no pasará de la noche a la mañana" Image Source |
Lo que debes y no debes de hacer si quieres bajar de peso
Estoy segura que uno de tus propósitos de año nuevo es bajar de peso y yo creo que es una buena idea empezar desde ahorita a decir adiós a los kilitos extra que nos dejaron las fiestas y poder lucir ese bikini que tanto nos gusta en verano!!
Pero tratar de peso no es algo que se deba tomar a la ligera. La verdad es que no existe una guía milagrosa para bajar de peso sin esfuerzo y hay infinidad de practicas que pueden poner en riesgo nuestra salud.
(Artículos Relacionados: The Big Issue: Body Image & Appearance in the Media.)
Así que bueno, aunque yo no soy experta en la materia les daré algunos ejemplos sobre lo que deben y NO DEBEN hacer para cumplir su objetivo de perder peso.
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(Relacionado: Out with the Pyramid, In with the Plate)
NO, hagas dietas"milagrosas". Estas dietas generalmente aportan pocas calorías o eliminan algún grupo alimenticio provocando carencias nutricionales que pueden causar peligros a la salud y al momento de dejarlas se recupera el peso e incluso se aumenta.
(Relacionado: The Hidden Dangers Of A Low Carbohydrate diet)
SI, come mas seguido. En vez de hacer tres comidas grandes lo ideal es comer porciones mas pequeñas de 5 a 6 veces al día. Esto ayuda a acelerar el metabolismo y mantiene tus reservas de glucogeno en nivel óptimo. O bien otra alternativa es comer snacks (no mama, cuando digo snacks no me refiero a frituras, cacahuates ni nada parecido) entre comidas de esta manera no llegaras tan hambriento ala siguiente comida y evitaras comer de mas.
(Relacionado: Eat More Often, Lose More Weight)
NO dejes de comer,lo ideal es comer mas de 1200 calorías al día pues la ingesta baja de calorías con el tiempo hace al metabolismo mas lento además el cuerpo al estar en "semiayuno" compensa la perdida de energía utilizando las proteínas musculares como "alimento" provocando pérdida muscular.
(Relacionado: Quit starving yourself! 5 reasons crash diets probably won't work)
SI, come frutas y verduras. Las frutas y verduras nos llenan y no aportan muchas calorias. Trata de llenar la mitad de tu plato con verduras te ayudaran a sentirte satisfecho y no comer de más
(Relacionado: Fruit and Vegetables in a Weight Loss Diet)
(Relacionado: Fruit and Vegetables in a Weight Loss Diet)
NO comas comida chatarra contienen grandes cantidades de grasas saturadas, azúcar, sal y bajo nivel nutricional. Nada de esto es bueno para nuestra salud.
(Related: Fast Food Nutrition: Junk Food's Effect On Your Body)
SI, usa platos mas pequeños. Usualmente si tenemos un plato mas grande lo llenamos mas y luego nos comemos todo hasta dejarlo vacío. Un plato pequeño evitara que te sirvas de mas.
No te niegues un antojito. Ya se que les dije que no comieran comida chatarra, pero si tienes un antojo entonces no te lo niegues come un pedazito (pequeño claro). Esto evitara que mas adelante el antojo crezca y termines comiendo muchísimo de eso que no debías comer.
SI mastica bien tu comida, por lo menos de 8 a 12 veces. Esto facilitará la digestión.
(Related: 7 Important Reasons to Properly Chew Your Food)
(Related: 7 Important Reasons to Properly Chew Your Food)
NO comas rapido Tu cuerpo no se da cuenta que has tenido suficiente para comer hasta después de varios minutos de que has comido.
(Related :All About Eating Slowly)
Espero que este pequeño articulo te sea de utilidad para lograr tus objetivos y ponerte en forma . Recuerda que cada cuerpo es unico y diferente, el querer bajar de peso debe ser una cuestión de salud y no solo por seguir un estandar de belleza poco realista .
El proximo viernes publicare la segunda parte de este post, no te lo pierdas ! y si conoces a alguien que pueda interesarle leer esto por favor compartelo
(Related :All About Eating Slowly)
Espero que este pequeño articulo te sea de utilidad para lograr tus objetivos y ponerte en forma . Recuerda que cada cuerpo es unico y diferente, el querer bajar de peso debe ser una cuestión de salud y no solo por seguir un estandar de belleza poco realista .
El proximo viernes publicare la segunda parte de este post, no te lo pierdas ! y si conoces a alguien que pueda interesarle leer esto por favor compartelo
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6 Comments
What a great article! Thanks for sharing
ReplyDeleteGreyavenue.com
I'm glad you like it, come back next Friday to read the second part :)
ReplyDeleteGreat post dear! love to know and read about health :)
ReplyDeleteXX
http://www.floortjeloves.com
http://www.facebook.com/floortjeloves
Thank you, one of my New Year resolutions is to stay healthy so I'm going to try to write more about it here too. Thanks for reading, x
DeleteFantastic post - it is so important to remember when losing weight not to go too extreme, your body still needs nutrition! I love your blog, especially as it is bilingual (Spanish?), I study French and absolutely adore learning about new languages and cultures!
ReplyDelete- Jodie x
http://www.joiedejodie.com
Hi! You're right we don't need to starve ourselveves and do crazy things do be fit, health is more important than body image and yes it is spanish, sometimes is hard because I feel that I have to keep it short an simple so readers don't get overwelmed with so many letters. Thanks for reading!
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