Una delle cause principali per cui dopo gli “anta” si cominciano ad accumulare i chili, specie nel genere femminile, è quella che riguarda il rallentamento del metabolismo. Un metabolismo lento fa ingrassare, anche chi mangia come un uccellino, perché tenderà ad assimilare tutti i nutrienti e a non bruciarli adeguatamente. Cosa fare? Abbandonarsi alla disperazione? Assolutamente no: benché il funzionamento metabolico sia in gran parte determinato geneticamente, lo stile di vita può influire notevolmente. Ecco quindi 5 cose importanti da sapere per accelerare il metabolismo, non ingrassare e all’occorrenza dimagrire!
Le giuste calorie da assumere
Il metabolismo, lo sappiamo è un processo chimico che avviene all’interno dell’organismo, nel corso del quale gli alimenti ingeriti vengono trasformati in energia, in carburante per il corpo e per la mente. Il primo passo per non prendere chili è quindi quello di calcolare il BMR, ovvero il personale “metabolismo basale” che corrisponde alla quantità di calorie che il corpo brucia fisiologicamente a riposo …. e poi evitare di assumerne di più!
Quante calorie per dimagrire?
Stabilito ciò, oltre a non assumerne in quantità eccessiva, va calcolato quante se ne bruciano o devono bruciare per mantenere il peso o dimagrire. Esistono delle medie per età, sesso, struttura fisica ed attività quotidiana, ma per avere un calcolo adeguatamente preciso si può utilizzare un contacalorie e rivolgersi ad un nutrizionista per i consigli del caso (perché oltre alla quantità conta anche la qualità delle calorie ingerite). Per dimagrire occorrerà eliminare almeno 500 calorie al giorno. Come? Mangiando meno, meglio, o bruciandole con l’attività fisica.
Allenamento
Ormai si sa: fare allenamento cardio-fitness (aerobico) almeno 3-5 volte a settimana aiuta a velocizzare il metabolismo che brucerà quindi più calorie che non a riposo, anche quando si smette di fare sport. Non si vuole andare in palestra? Una bella passeggiata a passo veloce di almeno 30 minuti va bene lo stesso. Ultime acquisizioni scientifiche hanno comunque rivelato come anche l’attività anaerobica, ovvero il potenziamento muscolare sia utile a bruciare calorie e a stimolare il metabolismo. Non a caso esistono percorsi di allenamento che alternano a raffiche di minuti il cardio, il riposo, il potenziamento. Anche in questo caso, è meglio, almeno inizialmente evitare il Fai -da-te e rivolgersi ad un esperto.
No alle diete drastiche
Le diete drastiche che per forza di cosa costringono a quello che viene definito l’effetto yo yo nel peso, non giovano al metabolismo, che si rallenta con il dimagrimento eccessivo (anche se dovuto ad intensa attività fisica).
Stop agli spuntini notturni
Evitare di mangiare, anche un piccolo snack prima di mettersi a dormire la sera è un passo importante: l’organismo a riposo non brucerebbe quelle calorie, quelle energie che rimarrebbero accumulate come extra il giorno successivo. Chi si allena, in tal caso, può potenziare l’allenamento mattutino (o optare la sera per uno spuntino proteico, come il latte scremato), per gli altri, meglio non andare a dormire prima di un’ora dopo i pasti…..
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