7 claves para adelgazar y mantener el peso [Para Siempre]

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BALANZA

Tenemos que tener claro una diferencia a la hora de perder peso; una cosa es bajar de peso y otra cosa es adelgazar definitivamente. Son dos cosas muy diferentes y debemos saber que lo que la mayoría de gente piensa que es adelgazar es llegar a tu peso rápidamente y ya está… como quien aguanta la respiración debajo del agua y sale de repente y coge aire desesperadamente, es decir, perder el peso rápido, en un corto periodo de tiempo y ya está, volver a comer lo que no has podido comer mientras perdías peso… y no es así… porque existe el llamado “efecto rebote” donde, no recuperas solamente los quilos que te has quitado, sino el doble. Esta no es la forma, hay que entender que es un proceso lento, que conlleva sobretodo, cambios de hábitos en tu día a día… y hay 7 claves que nos harán perder ese peso y no recuperarlo y no están relacionadas con qué comer sino con nuestra mente. Son las siguientes:

1.UN CAMBIO EN TU MENTE.

Hay que empezar a cambiar de hábitos generando un cambio en nuestra mente, es decir cambiando los “programas” que tenemos establecidos sobre todo por nuestros padres y por el entorno que nos rodea. Un ejemplo: Si a un niño le obligas a comerse todo lo que tiene en el plato alegando que “Es que hay niños en áfrica que pasan hambre y tú eres u desagradecido porque no te lo comes todo”, el niño se lo comerá pensando eso mismo y cuando crezca tenderá a comérselo todo aunque ya esté lleno, no por los niños en áfrica sino porque nos lo han “programado” en la cabeza desde bien pequeñitos… es un acto involuntario, una programación que está grabada en nuestro subconsciente que es el que mueve y maneja el 95% de todos nuestros actos.
Hay que transformar estos actos involuntarios en voluntarios y detectar las señales para decir … espera… si estoy saciado, lleno ¿por qué debo comer más? No, ya no quiero comer más, y así evitar comer demasiada comida que, aunque sea saludable, no es necesaria y sólo hace que enriquecer nuestras reservas de grasa. El mecanismo de la saciedad es muy efectivo si seguimos sus señales.

2.ENTENDER QUE ES UN PROCESO LENTO.

Tenemos que entender esto, es un proceso lento que puede llevar bastante tiempo, años incluso y podemos tener baches y que haya periodos donde nos estanquemos, es algo natural, tu cuerpo cambia, puedes ganar músculo y perder grasa, puedes tener retención de líquidos, o que cambie tu metabolismo, etc.. pero debemos estar convencidos que lo vamos a lograr y que, aunque haya baches, vamos a seguir adelante. Se trata de hacer cambios de hábitos que duren para siempre y esto es un proceso lento, del cual la consecuencia es la pérdida de peso, pero lo importante es cambiar la mente y los hábitos, y si vaa durar para siempre, ¿Qué más da que tardemos 1 año o 2? Si lo hacemos bien será para siempre y no volveremos a recuperar esos quilos de más y estaremos muchísimo más sanos.
Si nos estancamos, que es parte del proceso, nos va a pasar… podemos tomarlo de dos formas: o pensamos que lo hacemos mal y que es imposible que cambiemos y nos echamos de nuevo al abismo comiendo y perdiendo los buenos hábitos que hemos cogido, o decimos, vale me he estancado, ¿Y qué? Seguiré comiendo saludable porque, aparte de evitar que gane peso, es saludable para mi cuerpo.. y cuando el cuerpo quiera, volveré a perder peso de nuevo, pero yo sigo sin cambiar, con mis nuevos hábitos adquiridos y con algún caprichito de vez en cuando que, como mis comidas son saludables, no me va a afectar, puesto que el conjunto de mi dieta es muy saludable. Además el progreso no se mide solo con los numeritos que salen en la balanza, no.. se mide en cómo te ves tú, la ropa que te queda grande, esas rodillas que ya no crujen, esos ronquidos que ya no tienes.. tus digestiones son más ligeras, duermes mejor, no estás todo el día cansado, etc..etc.. los centímetros que has perdido de cintura y cadera.. tu estado de ánimo, etc.. no somos un número en la balanza.. somos personas y vemos y notamos esa mejora con muchos más factores que sólo unos números en una balanza la cual, no sabe de tu historia si ya eras obeso, si no, si llevas toda una vida luchando contra el peso, etc.. así que olvidaros de las balanzas y fijaros más en vosotros mismos.

3.VISIÓN CLARA Y COHERENTE DE LOS OBJETIVOS


Debemos tener un objetivo claro, coherente y real de lo que queremos conseguir y no debe ser querer sólo bajar de peso, sino, cambiar de hábitos y que sea para siempre, conseguir un nuevo peso y que dure siempre. Además todo esto en positivo; no pensar ya NO quiero estar más gordo, ya NO quiero estirarme la ropa, ya NO quiero sentirme fea.. sino al revés.. quiero estar saludable, estar sana, verme mejor, hacer deporte y ser más activa, quiero vivir mejor, comer mejor, verme y sentirme mejor, ser más femenina, caminar mejor, etc.. y que sea una meta real, un peso en el que tú te veas bien, te veas cómoda, sea saludable, por supuesto, y que venga dado por ti misma, no por lo que te diga una tabla que debes pesar según tu altura, o tu dietista, no, TU eliges tu meta.

4.CREER QUE LO VAMOS A LOGRAR


Debemos ser positivos, debemos creer firmemente que somos capaces de lograrlo, nos tenemos que repetir a nosotros mismos hasta la saciedad que vamos a hacerlo, que podemos lograrlo, que costará, sí, no será fácil pero es una mejora en nuestra alimentación y es indispensable lograrlo. De esta forma la mente se abre y deja paso a esos cambios positivos que vamos a dar; tienes ganas de salir a caminar, tienes ganas de subir esos 4 pisos de escaleras en vez de tomar el ascensor, rechazas un refresco azucarado, rechazas la comida basura… el pensamiento positivo es muy fuerte así que cree en ti y en tus posibilidades de éxito, te ayudará seguro.

5.RESPONSABILIDAD DE UNO MISMO


Solemos buscar culpables fuera cuando la responsabilidad es solo nuestra; debemos responsabilizarnos NOSOTROS MISMOS de nuestros cambios, habrá agentes externos que nos ayuden (El dietista que te ayuda, los Videos de Youtube de los divulgadores nutricionales, el grupo de Facebook, yo misma que os ayudo a varias cada día, etc..) pero sólo tú eliges lo que te llevas a la boca, nadie te pone una pistola en la cabeza. No hay que culpar a la novia de tu hijo que ha traído una tarta y “te la has tenido que comer”, eso no es así, tú has elegido comértela. Así que TÚ tienes el poder de cambiar las cosas, de navegar por este ambiente obesógeno u obesogénico que nos rodea y hacer las elecciones apropiadas. No busquemos culpables donde no los hay. Tampoco sirve la excusa de que tienes niños en casa, en ese caso menos aún deberías tener cosas malsanas en el hogar, recuerda: Hay que crear una BURBUJA SALUDABLE dentro del hogar ( Post en el Blog dentro de Artículos Interesantes con el Título: “El Ambiente Obesogénico, ¿Es que no tengo fuerza de voluntad?”) así que esa excusa tampoco sirve. Ni siquiera la de Vivo en casa de mis padres y compran de todo… Pues elige no comerlo, diles que lo guarden todo en un armario que tú no sueles abrir par ano verlo… hay un mundo de razones para poner de tu parte y lograrlo. Tú debes tomar las riendas y cambiar tus malos hábitos. Nadie más. Los demás de podrán ayudar, pero tú eres quien elige los alimentos que vas a consumir.

6.MANEJO EFECTIVO DEL ENTORNO
A la hora de querer adelgazar, solemos decírselo a todo el mundo; hay que ir con cuidado con a quién se lo comentas, si esa persona te va a controlar lo que comes, cómo, cuándo y de qué manera lo comes y te va a estar criticando, ni se lo digas. Nada más dices que estás perdiendo peso, la gente te juzga, se fijan en cada gramo de comida que comes y te preguntan qué dieta haces, si eso lo puedes comer estando a dieta (me pasa continuamente), esto es una presión donde una persona un poco sensible puede mandarlo todo al traste y decir, hasta aquí he llegado y des-andar todo lo andado, o sea volver a comer inadecuadamente cuando lo estaba haciendo bien a lo mejor y llevaba 10 kg perdidos, sólo por lo que la gente le dice. Esto no puede ocurrir, así que coméntalo con tus seres más cercanos, con los que te apoyan, te ayudan y a los demás no digas nada, que sean ellos los que te pregunten y si te da la gana les contestas dejándoles con la boca abierta: Si, es la tercera hamburguesa que me como y sigo adelgazando Toma! Los dejas con un palmo de narices.
Si tú sabes lo que estás haciendo y te da resultados y estás convencido, nadie debe decirte qué hacer ni cómo. Sólo cree en ti mismo.

7.UNA NUTRICIÓN ADECUADA
Con esto nos referimos a comer comida real, materias primas, que prime la verdura, fruta y legumbres en tu dieta, las carnes de calidad los pescados de calidad, frutos secos naturales sin freír ni salar ni con miel, lácteos enteros, etc.. eso el 90% de tu dieta y el 10% restante son los caprichos, esa cerveza (sin alcohol por favor) ese trocito de pastel en el cumple de tu hermana, esa hamburguesa de Mac Donalds con ese amigo que no ves casi nunca, etc.. no hay que prohibirse ningún alimento, sino elegir el que más nos conviene porque sabemos su composición y el efecto que va a tener en nuestro organismo. Y por favor no os sintáis culpables por comeros ese helado, si el resto de vuestra alimentación es saludable normalmente, un helado no afecta en nada, nos da placer así que disfrutadlo. Sin un gustito de vez en cuando se perdería la adherencia a este nuevo modo de vida saludable que hemos conseguido.

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