
Depois de meses de confinamento - e com o verão dando as caras -, perder alguns quilinhos é o desejo de muitas pessoas. Mas nada de recorrer a dietas radicais: o ideal é reduzir o peso aos poucos, com mudanças que vão beneficiar sua saúde a longo prazo.
Para ajudar você, preparei um manual para chegar ao verão em paz com seu corpo - e ainda mais saudável. Vem ver:
1. Coma mais vegetais
Com baixa densidade calórica, os vegetais são os maiores aliados na hora de “fazer dieta” sem ficar com fome. Além de poucas calorias, os legumes e as verduras são ricos em fibras, que ajudam a dar saciedade; em vitaminas e minerais, garantindo a nutrição adequada do organismo; e contém compostos bioativos, com alto poder antioxidante e anti-inflamatório.
2. Diminua o açúcar branco da dieta
Açúcar branco representa o que chamamos de “calorias vazias”, pois não agregam nenhum outro composto a não ser carboidratos simples, basicamente. A resposta hormonal à ingestão de açúcar simples no metabolismo gera uma maior tendência de armazenamento de gordura. Por isso, a primeira estratégia eficaz para emagrecer é reduzir o consumo de açúcar.
No início, pode ser difícil, mas, com planejamento, é possível adaptar o paladar e conhecer novas opções para substituir. Cada dia mais, a sensação de cansaço vai embora, assim como o inchaço e o acúmulo de gordura na região do abdômen, que melhoram aos poucos.
3. Coma mais frutas
Não precisa ter medo: é totalmente possível consumir frutas e emagrecer. Não custa lembrar: não existe alimento que engorda ou que emagrece. O que existe é a quantidade adequada de consumo de cada um.
As frutas são riquíssimas em vitaminas e minerais, além de conter compostos bioativos e fibras insolúveis, que melhoram o funcionamento do intestino e diminuem a fome. Além disso, o consumo diário de frutas ajuda a saciar a vontade de doce, evitando aquelas compulsões por chocolates, bolos e tortas.
4. Evite bebidas alcoólicas
Na minha opinião profissional, as bebidas alcoólicas são as piores vilãs do emagrecimento por três motivos:
- Aumento significativo do consumo de calorias em um curto espaço de tempo: o álcool fornece muitas calorias e todas as bebidas alcoólicas são feitas de algum tipo de carboidrato, ou seja, açúcar. Não existe bebida que engorde menos, não se engane. A diferença é que algumas têm o teor alcoólico maior, e acabamos consumindo uma menor quantidade, como a vodca e o uísque. Por outro lado, há outras com teor alcoólico menor, o que faz com que muita gente beba em maior quantidade, como a cerveja e o chope. No final das contas, é um excesso calórico da mesma maneira.
- O etanol presente nessas bebidas inibe a queima de gordura, tendo exatamente o efeito contrário do que queremos para emagrecer. Esse processo perdura enquanto houver etanol no organismo - e pode levar alguns dias para sair totalmente do corpo, dependendo da quantidade consumida.
- Mulheres, para nós é pior ainda: nosso corpo encontra mais dificuldade de metabolizar o álcool no organismo, pois temos deficiência em uma das enzimas que processa o etanol no fígado. Se você tem como prioridade nesse momento perder uns quilinhos, evite o consumo de bebidas alcoólicas, porque elas facilmente podem frustrar todo o processo.
5. Beba mais água
O corpo precisa de uma quantidade boa de água para funcionar adequadamente - e, por isso, quando estamos em processo de desidratação, sentimos sede. A quantidade mínima pode ser encontrada multiplicando o número 35 pelo seu peso corporal: o resultado são os litros de água que você deve consumir no dia, pelo menos.
Toda vez que você sentir fome, tome um copão de água pura e espere cerca de meia hora. Na maior parte das vezes, a fome irá ar. Se você ainda sentir fome, deve se alimentar de forma equilibrada.
6. Coma com atenção
Valorize o momento de se alimentar. Muitas vezes, consumimos mais calorias do que necessitamos pelo simples fato de que não prestar atenção no que estamos fazendo. Comemos enquanto assistimos à televisão, mexendo no celular ou no notebook. Além de distrair, isso faz com que você coma mais rápido do que deveria - na prática, a sinalização necessária de saciedade atrasa para acontecer. É quando percebemos aqueles sintomas clássicos de que “amos do ponto”: estufamento e mal-estar.
Reserve o tempo de se alimentar apenas para a refeição. Monte um prato bacana, colorido, organizado (nós comemos “com os olhos” também!). Sente à mesa, leve uma garfada à boca, mastigue bem e baixe os talheres (nada de já ir montando a próxima garfada antes de engolir a anterior). Ao chegar à metade do prato, pare um pouco e tente se perceber: você ainda está com fome ou está sentindo os primeiros sinais de saciedade"> 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