¿Cómo Perder Peso cuando Eres Adicto a los Bocadillos?

En su país, la merienda es un arte de vivir: una barra de chocolate por aquí, una galleta por allá, un trozo de pan y queso antes de comer, caramelos delante de la televisión…. A la larga, lo que vale la pena es tu figura. Ya sea que se trate de antojos dulces o salados, hay consejos para dejar de comer bocadillos.

¿Por qué siempre tengo hambre?

Comprender por qué siempre quieres comer (y por lo tanto dejar de comer) es la primera pregunta que debes hacerte. Detrás de cada bocadillo, hay múltiples razones y hábitos para cambiar.

La Dra. Catherine Serfaty-Lacrosnière, nutricionista, pregunta: “¿Estamos mordisqueando por aburrimiento?. ¿Es por el hambre?. ¿Por costumbre?. ¿O por el estrés?. Para perder peso, es imprescindible acabar con él y, para ello, saber qué mecanismos favorecen la merienda”. Si no lo encuentras, no dudes en hablar con tu médico y/o consultar a un terapeuta conductual.

¿Qué soluciones para dejar de comer bocadillos?

Para evitar los bocadillos, nada es mejor que una comida suficientemente satisfactoria. ¿Vas a almorzar con una ensalada de verduras y yogur?. Es la garantía de que se romperá a las 4:00 p.m. “Si tienes hambre, significa que no has comido lo suficiente: así que tienes que revisar la comida antes de la merienda y hacerla saciar”, insiste nuestro experto.

Proteínas, fibras y alimentos con bajos índices glicémicos deben estar presentes en cada comida. Un plato hecho con arroz integral, verduras y pollo o pescado, con una fruta para mordisquear, le permitirá pasar la tarde serenamente.

Antídoto a sus impulsos

En caso de aburrimiento. ¿Un deseo de correr a la barra de chocolate porque estamos aburridos?. Cogemos el teléfono, llamamos a una amiga, nos bañamos, damos un paseo. Pero no nos quedamos parados sin hacer nada.

En caso de estrés “Si mordisqueas cuando estás estresado, es mejor hacer deporte y adoptar actividades Zen como el yoga o la sofrología”, sugiere el nutricionista.

En el caso de los aperitivos dulces El especialista recomienda tomar un complemento alimenticio a base de cromo, ideal para calmar los antojos de azúcar “De acuerdo con el médico, tome, por ejemplo, Arkovital Chrome, 3 cápsulas al día”.

Vacíe sus armarios

Es difícil resistir la tentación si los armarios están llenos de galletas, chocolate y dulces. Para el nutricionista, incluso los niños, no tendrán de qué quejarse: “¡Podría también favorecer una alimentación más sana para todos!. Un trozo de pan y un cuadrado de chocolate negro, una fruta: es perfecta para toda la familia”, dice.

Apresurarse ante la tentación

¿Los niños prueban ante nuestros ojos?. Se sirven con una zanahoria crujiente o una infusión de hierbas dulces (manzana, frutos rojos…). ¿Busca un pedazo de chocolate o magdalenas a media tarde?. Podemos mirar hacia una goma de mascar ultra mentolada. ¿Una bolsa de caramelos puesta a mano por un colega?. Muerdes una manzana, la masticas bien dentro de tu boca.

Menú típico para un día de regimén

Elija alimentos masticables con alto contenido de fibra, proteínas y bajo índice glucémico para evitar pequeñas salsas.

En el desayuno

  • 40 g de pan integral + 1 pomo de mantequilla
  • 1 loncha de jamón
  • 1 yogur
  • 1 naranja entera

La comida

  • Apio rallado con perejil y aceite de oliva
  • Filete de ternera con zanahorias y harina integral
  • 1 queso blanco al 3%.

La cena

  • Sopa de verduras (preferiblemente con trozos)
  • Bistec de salmón, arroz integral y col verde al vapor
  • Manzana con canela horneada (sin azúcar pero con almendras tostadas)

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