Se acercan dos de las festividades más esperadas del año: la Navidad y el Fin de Año. Es crucial estar preparados para que todo el progreso que hemos logrado durante estos 11 meses no se vea comprometido.
Aquí te compartimos cinco estrategias para evitar el aumento de peso durante esta época festiva:
1) Mantén tu rutina de ejercicio y evita el sedentarismo:
El aumento en la ingesta de comida suele equivaler a un mayor número de calorías, siendo esta la causa principal del aumento de peso. Mantener una vida activa y continuar con tu rutina de entrenamiento, preferiblemente en un lugar como ONEft, te permitirá seguir trabajando en tu salud física y controlar el incremento calórico.
2) Elige sabiamente lo que bebes:
Evita las bebidas altas en azúcar como los jugos, refrescos y cócteles con alcohol, ya que pueden ser una fuente significativa de calorías extras o las llamadas “calorías escondidas”. Opta por hidratarte con agua, especialmente durante las cenas para una mejor digestión y absorción de nutrientes.
3) No combines más de dos carbohidratos en un mismo plato:
Al mezclar dos tipos de carbohidratos en un plato, como arroz y papas o fideos y arroz, ambos pueden elevar rápidamente los niveles de azúcar en la sangre. Esto puede conducir a fluctuaciones de energía y a sentir hambre más pronto. Es recomendable combinar los carbohidratos con proteínas y grasas saludables, ya que esto ayuda a mantener niveles de azúcar en la sangre más estables.
4) Mantén una alimentación equilibrada durante el día:
Si sabes que tendrás una cena copiosa, es clave cuidar tu alimentación durante el día. Asegúrate de desayunar y almorzar, aunque en porciones más moderadas de lo habitual, para que el consumo elevado de alimentos en la noche no afecte tu ingesta calórica diaria.
5) Prioriza las ensaladas en tu plato:
Las ensaladas son fundamentales, ya que proporcionan fibra, vitaminas y minerales esenciales. Además, ayudan a controlar los niveles de glucosa en sangre. Destina la mitad de tu plato a hortalizas y vegetales, lo que te ayudará a sentirte más saciado. Ten cuidado con los aderezos, ya que algunos pueden contener altos niveles de azúcar.
Es crucial cuidar tu salud durante esta temporada festiva. Prioriza tu bienestar siguiendo estos consejos para mantener un equilibrio adecuado en tu alimentación y así evitar un aumento de peso considerable.
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