Fa che il cibo sia la tua medicina e che la medicina sia il tuo cibo (Ippocrate)

Linee guida per mantenere il peso perduto

Le cause principali dell’ aumento di peso dopo una dieta sono i cosiddetti “Sabotatori Interni”.
I sabotatori interni sono quei desideri che nascono nella psiche della persona che segue una dieta dimagrante, che si presentano con la forte tentazione di fare “uno strappo alla regola”, mangiando ad esempio un po’ di cioccolata oggi, domani un dolcetto o un pasticcino, autoconvincendosi che “per una volta non fa niente”.

Tutto ciò insieme alla graduale diminuzione dell’attività fisica, fino a ritornare ad una vita sedentaria.
Il primo nemico da combattere, quindi, sono i già citati “sabotatori interni”.
Prima di tutto, non bisogna farsi trasportare dalle tentazioni e dalle emozioni: è totalmente controproducente mangiare per solitudine, depressione, noia, tristezza, o ansia.

Bisogna piuttosto riconoscere se la fame che sentiamo è un semplice desiderio di gola o emozionale, oppure se sia reale bisogno di cibo.

Per questo, è bene che ciascuno impari a riconoscere le cattive abitudini alimentari per correggerle.
Il secondo passo da seguire è accettare ed essere convinti che la propria salute sia davvero migliorata da quando si è raggiunto il peso desiderabile, e che non si vuole tornare indietro alla situazione precedente di sovrappeso e di disagio. Quando senti il desiderio di mangiare un alimento ipercalorico o di rimanere seduto in poltrona, fermati un attimo a riflettere, concentrati sui benefici che hai tratto dalla corretta alimentazione e dalla regolare attività fisica.
Isola le emozioni del momento di debolezza, così potrai affrontarle meglio.
E poi segui queste piccole raccomandazioni per mantenere il peso ottimale:

  1. Cammina più che puoi, anche tutti i giorni, evita di prendere l’ascensore, fai le scale a piedi. Parcheggia la macchina in modo da poter camminare un po’ di più. Dedica 3 ore alla settimana ad una attività fisica che ti piace, magari camminare nel parco, nuotare, andare in bici, fare aerobica. L’importante è considerare l’attività fisica come un piacere o un momento in cui ti prendi cura di te stesso, e non un passaggio obbligato per quei chili persi.
  2. Una delle strategie più importanti per riuscire a mantenere nel tempo il peso perduto è quella di pesarsi periodicamente a digiuno e sempre sulla stessa bilancia.
  3. Fai la spesa a stomaco pieno ed evita di comprare cibi ipercalorici o che apportano calorie vuote (cibi altamente calorici e privi di nutrienti).
  4. Mastica sempre bene i cibi, mangia in uno spazio comodo e tranquillo e prenditi il tempo necessario per mangiare: ci sono almeno 4 ottime ragioni per mangiare piano[1]. Non restare troppo tempo seduto a tavola dopo aver mangiato per evitare altre tentazioni.
  5. Varia ogni giorno il menù per evitare la monotonia. Cerca nuove ricette leggere per mangiare in modo sano e gustoso senza farti annoiare dai pasti.
  6. Mangia con regolarità. Non saltare i pasti. Rispetta sempre lo stesso orario.
  7. Anche se hai già raggiunto il peso ottimale, evita di abbuffarti e di fare spuntini in continuazione. A questo scopo puoi aiutarti facendo i 3 pasti principali e 2 spuntini leggeri durante il giorno. Così eviti anche gli attacchi di fame.
  8. Consuma sufficiente fibra alimentare. Includi ogni giorno alimenti ricchi di fibre nei tuoi pasti (verdure, ortaggi, legumi, frutta e cereali integrali).
  9. Evita il digiuno. E ricorda che la colazione è importantissima.
  10. Quando hai una voglia irrefrenabile di dolce, mangia una mela, uno yogurt, della frutta a pezzi, o un succo di frutta.
  11. Evita il fritto e le cucine grasse, preferisci piuttosto la cottura al vapore, alla griglia o al forno.
  12. Mangia la carne 3 o 4 volte alla settimana, dando la preferenza alle carni bianche.
  13. Mangia 2 o 3 porzioni settimanali di pesce.
  14. Limita l’uso di grassi dando sempre la preferenza all’olio d’oliva come condimento.
  15. Non utilizzare troppo sale negli alimenti.
  16. Non fare lo sforzo di mangiare sano da solo, ma cerca di coinvolgere tutta la famiglia.

 

[1] Perdi peso. Un numero crescente di studi conferma che mangiando solamente un po' piano consumerete meno calorie. La ragione è che al cervello servono almeno 20 minuti per "capire" di essere sazi, e quindi nello stesso lasso di tempo mangeremo di meno e ci sentiremo comunque sazi. Goditi il tuo cibo. Questa è la ragione più importante a mio parere. E' difficile sentire i sapori se si butta tutto giù velocemente. Ciò che deve far rifletterci è questo: spesso volgiamo mangiare cibi molto calorici come i dolci o i fritti perché, diciamocelo, sono buoni; ma se li mangiamo velocemente non ce li gusteremo fino in fondo! Allora la soluzione è semplice: mangiandoli piano sentiremo meglio i sapori e ne mangeremo una quantità  minore. Il vostri pasti inizieranno quindi ad essere un momento di piacere fra i tanti eventi stressanti. Migliora la digestione. Lo sanno ormai tutti che la digestione inizia in bocca (vd. lisozima ed altri enzimi digestivi presenti nella saliva), quindi più lavora la bocca meno lavorerà  lo stomaco, questo potrà  aiutare le persone con problemi digestivi. Meno stress. Mangiare piano e prestare attenzione a quello che si mangia può essere un ottimo esercizio mentale. Vivere il momento piuttosto che travolgerlo pensando a quello che faremo subito dopo. Quando mangi, dovresti solo pensare a mangiare. Questo porta ad una vita meno stressante e ad una sensazione di benessere psico-fisico.


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