{"id":72388,"date":"2019-01-09T16:27:14","date_gmt":"2019-01-09T14:27:14","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/consejos-para-adelgazar\/"},"modified":"2022-11-09T20:37:25","modified_gmt":"2022-11-09T18:37:25","slug":"consejos-para-adelgazar","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/consejos-para-adelgazar\/","title":{"rendered":"Consejos para Adelgazar"},"content":{"rendered":"<p><strong>Enero ha llegado y con \u00e9l los remordimientos por los excesos cometidos<\/strong> durante las pasadas fiestas, y tambi\u00e9n el deseo por<strong> incorporar h\u00e1bitos de vida m\u00e1s saludables que nos ayuden a perder peso.<\/strong> Todo esto est\u00e1 muy bien, pero lo realmente importante es que detr\u00e1s de esos objetivos te<strong> marques metas que sean factibles y que, por ello, pasen a ser duraderas.<\/strong> De este modo, no tendr\u00e1s que estar preocup\u00e1ndote a\u00f1o tras a\u00f1o por el peso.<\/p>\n<p>Es evidente que para <strong>perder peso de una manera saludable y duradera<\/strong> es<strong> imprescindible introducir cambios en nuestro estilo de vida.<\/strong> Conseguir y mantener el peso natural conlleva realizar una dieta adecuada y ejercicio.<\/p>\n<p><strong>Lo primero que puedo recomendarte es que comiences a llevar un diario de comidas y actividades.<\/strong> En la primera p\u00e1gina de tu diario, tu nueva gu\u00eda para 2019, <strong>marca un objetivo de p\u00e9rdida de peso.<\/strong> Verlo cada vez que lo tengas en las manos te ayudar\u00e1 a ir cumpliendo con las peque\u00f1as metas diarias, semanales o mensuales. <strong>En \u00e9l puedes marcar tambi\u00e9n los objetivos de cada d\u00eda.<\/strong> Es importante visualizar qu\u00e9 es lo que esperas del d\u00eda, as\u00ed, si lo tienes escrito, te ser\u00e1 m\u00e1s f\u00e1cil llevarlo a cabo. Por ejemplo, \u201choy voy a comprar los ingredientes que permitan preparar un desayuno saludable o alguna de las recetas que te mostramos en SHA Magazine\u201d. Otro ejemplo ser\u00eda \u201cHoy voy a evitar los ascensores y escaleras mec\u00e1nicas\u201d. Eso s\u00ed, son metas espec\u00edficas y realistas, que puedes llevar a cabo sin un gran esfuerzo, s\u00f3lo uno peque\u00f1o.<\/p>\n<p><strong>Por otro lado, debes marcar lo que has comido y c\u00f3mo te sientes despu\u00e9s.<\/strong> Llevar este control te permitir\u00e1 saber qu\u00e9 has o no hecho para perder peso (o no). Esto ayuda mucho a la hora de trabajar nuevas rutinas.<strong>Visualizar lo que quieres es una parte muy importante para incorporar nuevos h\u00e1bitos en tu vida.<\/strong><\/p>\n<p><strong>La dieta, la comida que ingieras, es, evidentemente, uno de los factores clave para llegar a conseguir un peso y una vida m\u00e1s saludable.<\/strong> En caso de que tu <strong>objetivo sea la p\u00e9rdida de peso<\/strong> lo ideal es consumir un <strong>20% de cereales integrales<\/strong>, como arroz, quinoa, sarraceno. <strong>Incrementa la cantidad de verduras hasta un 60%<\/strong>, pero teniendo en cuenta que estamos en invierno no pienses que comer m\u00e1s lechuga te va a ayudar, tal vez el efecto sea el contrario al deseado. Mi recomendaci\u00f3n es que <strong>consumas m\u00e1s verduras y hortalizas cocinadas.<\/strong> Si piensa que son aburridas quiz\u00e1 es que no las consumes de acuerdo a las estaciones. Comer de acuerdo a la temporalidad de los alimentos te obliga a cambiar cada mes. Si a\u00fan as\u00ed piensas que no est\u00e1n buenas, tal vez ha llegado la hora de incluir en tu diario, a modo de prop\u00f3sito para 2019, apuntarse, y asistir, a clases de cocina. El <strong>resto del men\u00fa deber\u00eda incluir un 10 o 15% de prote\u00ednas<\/strong>, mejor si son <strong>legumbres o pescados<\/strong>, ya que las carnes contienen grasas saturadas.<\/p>\n<p>Por otro lado, hay una recomendaci\u00f3n que quiz\u00e1s te extra\u00f1e, pero ayuda mucho.<strong> Limpia tu hogar: una limpieza profunda de todo aquello que no utilizamos y que nos impide avanzar y perder lo que no queremos.<\/strong> Para ello deshazte de todo lo que no has utilizado los \u00faltimos dos a\u00f1os. Las cosas que te hagan dudar m\u00e9telas en una caja y deja que pase el tiempo, si en un a\u00f1o o dos no la has abierto, puedes deshacerte de ella.<\/p>\n<p><strong>Con esta limpieza f\u00edsica llevamos a cabo tambi\u00e9n una limpieza emocional que nos ayudar\u00e1 a mirar al futuro con m\u00e1s optimismo y sin \u201ccargas\u201d.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Enero ha llegado y con \u00e9l los remordimientos por los excesos cometidos durante las pasadas fiestas, y tambi\u00e9n el deseo por incorporar h\u00e1bitos de vida m\u00e1s saludables que nos ayuden a perder peso. Todo esto est\u00e1 muy bien, pero lo realmente importante es que detr\u00e1s de esos objetivos te marques metas que sean factibles y [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":74577,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"single-formats\/single-template-expert.php","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1413],"tags":[],"class_list":["post-72388","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion-saludable"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Consejos para Adelgazar | SHA Magazine<\/title>\n<meta name=\"description\" content=\"Enero ha llegado y con \u00e9l los remordimientos por los excesos cometidos durante las pasadas fiestas, y tambi\u00e9n el deseo 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