14

jan

2014

Alimentação: 10 dicas para emagrecer mudando pequenos hábitos

Achei essa imagem super fofa. Fonte: http://benpikaisyouhou.net/

Um dos assuntos que mais me pedem dicas é sobre alimentação, saúde e bem-estar – temas da minha pesquisa de mestrado. Vou compilar 10  que podem te ajudar a ter hábitos mais saudáveis. São dicas que podem ser adotadas no cotidiano. Vamos lá:

1)   Coma devagar.

Acho difícil comer devagar. Comer devagar é fazer cada refeição por, em média, 20 minutos. O ideal seria 30 minutos.

2)   Cronometre o tempo que você leva para fazer cada refeição.

Na primeira vez que cronometrei minha refeição descobri que comia um prato em apenas 9 minutos. Hoje, tento fazer uma refeição em 15 minutos quando como sozinha. Quando estou acompanhada acho mais fácil comer devagar, simplesmente porque há espaço para a comunhão – a refeição é, em si, algo social.

3)   Mastigue os alimentos.

Não precisa mastigar 60 vezes cada garfada. Mas, mastigue mesmo cada alimento. Saboreie. Em nossa rotina louca, a coisa mais difícil é focar no que estamos comendo – quanto mais em nossa mastigação. Faça o teste.

4)   Não coma lendo, vendo TV e, principalmente, não coma mexendo no celular.

O que mais reparo hoje em dia são pessoas comendo enquanto usam o Facebook e Whatsapp (isso é um tópico para minha outra função, já que trabalho com mídias sociais). Hora de comer é hora de comer, ponto.

5)   Evite os alimentos artificiais.

Sim, aquela comida dita light, diet ou glúten free pode ser igual ou pior do que a coxinha frita do boteco da esquina. Isso porque esses alimentos “funcionais” frequentemente são repletos de conservantes, corantes, adoçantes e outras substâncias absolutamente irreconhecíveis. A medicina ainda não sabe os efeitos de longo prazo do uso abusivo destas substâncias.

6)   Quer comer um doce? Coma um que valha a pena.

O crime capital de 80% das mulheres são os doces. Se você sabe que não vai adiantar cortá-los da dieta, coma aqueles que você mais gosta e saboreie mesmo. Você gosta de chocolate? Coma dois gominhos de chocolate depois do almoço daquela doceria que você curte. E pronto. Gosta de cookies? Coma uma unidade grande ou duas pequenas e segure a onda. Não compre doces em grandes quantidades só porque estava barato.

7)   Cozinhe os alimentos engordativos para saber como são feitos.

Eu não curto muito cozinhar, mas, sei fazer todos os meus pratos e alimentos favoritos – engordativos ou não. Gosto de pão e sei que engorda – logo, faço meu próprio pão e tento incrementá-lo para ficar mais saudável. Vamos dizer que você ama cheesecake. Tente fazer um dia: dá trabalho e é bem gorduroso. Depois que fiz meu cheesecake, lembro de como foi feito e que não é tão leve quanto parece.

8)   Café da manhã: a refeição mais importante.

No período da manhã, você pode comer uma refeição substanciosa pelos seguintes motivos:

-       Não vai morrer de fome no almoço;

-       Vai gastar essa energia ao longo do dia;

-       Seu corpo normalmente não está tão condicionado a fatores externos (como estresse, ansiedade) e pedirá os alimentos certos para o seu corpo.

Essa é a minha refeição favorita e como tudo que necessito: pão integral caseiro, queijo ou pasta de tofu caseira, banana, castanhas, café com leite desnatado. Também evito doces pela manhã, acho que contamina o resto do dia comendo uma besteira aos 5 minutos do primeiro tempo.

9)   Álcool: evite sempre que puder.

Se tem uma coisa que engorda sem você perceber, essa coisa é o álcool. Além de engordar por si só, quando você bebe fica menos crítico e come o que vier pela frente: a porção de batatas fritas, o provolone à milanesa, um pacote inteiro de amendoim. E, depois de tudo, sente fome e come um baita sanduíche. Aí sua dieta dificilmente vai engrenar.

10)   O que estou sentindo é fome?

Parece bobagem, mas, muitas vezes, confundimos fome com preguiça, sono, ansiedade, nervosismo, tédio e sede. Antes de pegar o pacote de bolacha, pare e pense: estou com fome mesmo? Comeria uma maçã ou um ovo cozido em vez desse pacote de bolacha? Quando sinto a fome disfarçada – normalmente quando estou com tédio – tomo água ou chá verde.

Bom, essas foram minhas primeiras 10 dicas de alimentação. Semana que vem posto dicas de exercícios físicos. Comentários? Dúvidas?

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