1º cuidar do sono: quem dorme mal, picado ou acorda a noite toda, não descansa. Essa pessoa produz mais cortisol que é um hormônio que inibe a queima de gordura. Essa pessoa tem mais vontade de comer doces e carboidratos simples. O ideal é cuidar da higiene do sono. Óleos essenciais de lavanda em difusores ou no travesseiro promovem relaxamento e indução do sono. Apagar as luzes, tv e celular é primordial para seu organismo iniciar a produção de melanina, um hormônio importante para o sono de qualidade.
2º não adianta retirar o açúcar e consumir farinha branca que é a farinha de trigo refinada que vira açúcar no sangue! Pão, bolo, biscoito, pizza, macarrão são alimentos feitos da farinha de trigo refinada. O ideal é substituir a farinha de trigo refinada pela farinha de trigo integral rica em fibras que fará uma liberação lenta de glicose no sangue.
3º jantar principalmente comidas pesadas após 20h e ir dormir e no outro dia você nem treina cedo o seu organismo vai estocar calorias e carboidratos em gordura corporal. O ideal é jantar mais cedo refeições e/ou lanches leves.
4º rotina alimentar: se você não tem rotina alimentar você exagera nas porções por ficar horas sem se alimentar. E acumula esse excesso. Ideal é ter rotina alimentar e lanches intermediários para fracionar a quantidade de alimentos ao longo do dia.
5º mastigar bem os alimentos faz toda diferença pois promove saciedade evitando você comer mais e também evitando ter fome mais rápido. Pois através da mastigação sinalizamos para o nosso cérebro que está “entrando alimento” e o cérebro produz o hormônio da saciedade, a leptina.
6º cuidar da saúde intestinal pois interfere no emagrecimento porque uma das causas do intestino preso é a ansiedade. Pessoas ansiosas tendem a comer mais carboidratos e doces como refúgio.
Busque ajuda de um profissional nutricionista. Dra Marina trabalho todos esses aspectos com seus pacientes em consultório para promover o emagrecimento saudável e duradouro adotando um novo estilo de vida.
Acompanhe mais dicas pelas redes sociais: https://instagram.com/nutrimarinatinoco/
Contato nutricionista Marina Tinoco WhatsApp 31 98538 1928
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