Hogar Salud 10 consejos sobre cómo perder peso rápido

10 consejos sobre cómo perder peso rápido

por Dr. Sandra Landers, MD, PhD
Publicada: Ultima actualización en 0 Vistas

Con demasiada frecuencia, las personas que están interesadas en perder peso simplemente intentan matarse de hambre a lo largo del día, y luego mordisquear algo por la noche. Otros intentan perder peso a través de una de las muchas dietas que se encuentran en Internet o en una librería. Sin embargo, para realmente ser efectivo en la pérdida de peso para siempre, uno necesita enfocarse en cambiar hábitos y desarrollar un estilo de vida saludable. Una vez que te concentres en las diversas decisiones tomadas durante el día que tienen que ver con la nutrición y el ejercicio, verás que perder peso es posible a través de la forma en que vives.

Aquí hay diez consejos que puede usar inmediatamente para ayudarlo a perder peso y desarrollar una forma de vida más saludable. Piense en estos diez consejos como enlaces en una cadena, cada uno depende del otro. Si uno o dos de los enlaces son débiles y frágiles, todo el proceso de estilo de vida saludable puede deshacerse y el individuo puede volver a lo que los puso en la situación de peso en la que se encuentran actualmente.

10 consejos para ayudarte a perder peso

 

Limpie el refrigerador y sus armarios

Si está dispuesto a comer de manera más saludable, es hora de inspeccionar el contenido de su refrigerador, armarios, despensas y cualquier otro lugar donde tenga alimentos almacenados para determinar si lo que encuentra es propicio para una comida o refrigerio nutritivo. Si no es así, debería considerar regalarlo o de alguna manera librarlo de sus manos lo más rápido posible. Sin embargo, si realmente quieres terminar con las “cosas” poco saludables, solo asegúrate de que la próxima vez que vayas al mercado, las papas fritas, los refrescos y las galletas se queden fuera de tu carrito de compras.

Tenga un refrigerio saludable a mano en todo momento

Ya que ha eliminado de su cocina todos los aperitivos no saludables, es hora de llenarlo con opciones de bocadillos que no solo ofrecen un valor nutricional sino que son favorables para su paladar. Experimenta con una cantidad de opciones diferentes y encuentra lo que más disfrutas. Estos son los bocadillos que desea tener a mano en todo momento así que cuando tenga la necesidad de masticar algo entre comidas, no tendrá que preocuparse por lo que se pondrá en la boca ya que todo en la cocina será saludable.

Planifique sus comidas sobre una base semanal

By planning out your meals for the entire week, you will have a specific plan what to eat for breakfast, lunch, and dinner. Get yourself a small wall calendar or dry erase board to post in the kitchen somewhere and write out the seven days of meals. Focus on each meal and decide what will be healthy choices that your family will enjoy. Soon you will find yourself gathering a treasure trove of recipes that you and your family will enjoy on a regular basis. Having a weekly menu of meals will ensure that everything you prepare from morning to night is on the healthier side of the fence so you will never have to run out and get a fattening fast food meal.

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Pack a Lunch For Work Everyday

Taking a lunch to work can really help you stay focused on eating healthy since you will be in complete control of what you eat when away from home. This will also help prevent the need for you to ever have to run out and grab a fast food meal during your lunch break that may be well over 1,500 calories for that single meal. Having a lunch packed for work will also help you save money since you won’t be spending the average $8 on a unhealthy lunch choice. Saving money and eating healthier at the same time – two benefits in one!

No More Soda. Period.

Did you know that a 12 ounce can of Coke has 39 grams of sugar and 140 calories? Imagine what an XL soda or even a 2 liter bottle of soda has and you can see how detrimental this beverage is to our bodies. Try to do without soda for a month and just drink regular purified water or even mix in a powdered drink like Crystal Light lemonade that adds less than 20 calories per serving. Depending on how much soda you generally drink, this could be your ticket to weight loss paradise.

Ban Fast Food Take Out Meals

Unless you plan on getting a grilled chicken salad, or a healthy low fat sandwich of some sort without french fries or soda, try to avoid fast food spots as much as possible. Ninety percent of the menu will most likely have unhealthy options so why put the temptation right in your face and force you to make a difficult decision to chose something from the mere ten percent of the healthy items offered? Save yourself the trouble and stick to preparing a healthy meal at home. This is another reason why making a weekly menu can keep you focused and out of fast food restaurants.

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Don’t Snack When Watching TV

Have you ever found yourself snacking on potato chips or ice cream while watching a movie and soon you found the container or bag completely empty? Do yourself and your belly a favor and break that habit. If you absolutely must have a small snack while watching television, reading a book, or using the computer, make sure it’s a healthy, low calorie choice like a piece of fruit, flavored rice cake, or a granola bar, and wash it down with a large glass of drinking water. This will help fill the void and take your hunger cravings away.

Drink A Lot of Water Every Single Day

Get in the habit of drinking non-carbonated purified water on a daily basis. Ideally you should strive to drink 6-8 glasses of water a day. A good practice to develop is to get a travel container that holds between 30-50 ounces of water and use it every day. This way while you are at work, or away from home, you will always have a container of drinking water with you which will help eliminate the urge for a sugar packed soda or energy drink when you get thirsty. Water is key to aide in digestion and help curb your appetite in between meals, plus it has absolutely no calories or sugar! It’s the perfect drink.

Do Some Type of Physical Activity 2-3 Times a Week

If you have not exercised in a long time, be sure your doctor gives you the “ok” to begin a regular exercise regiment. Essentially any physical activity you do to increase your heart-rate and burn calories is ideal but start out slow and be consistent. Find a routine that fits in well with your schedule. Maybe it can simply be walking or jogging for a mile or two around your neighborhood. As you get used to the increase in physical activity, start branching out and seek activities that you are interested in. Keeping the exercises diverse and exciting will help keep them from becoming monotonous and boring which is something you definitely do not want to happen.

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Weigh Yourself Every Friday Morning and Keep Track

In order to keep track of your weight loss progress and encourage you to stay focused with your efforts, make a habit to weigh yourself every Friday morning before you get ready for work. Keep a small notepad or wall calendar near the scale so you can write down your weight every week and visually see your progress throughout the month(s). Even if you just see a 1-2 pound weight loss every week, that is about 4-8 pounds in a month. Multiply that amount by a few months and you can quickly see by following these ten weight loss tips, you can develop a healthier lifestyle and start losing the weight that you have been wanting to get rid of.

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