Programa de Once Pasos para la Pérdida de Peso (Pasos 1-4)

Para lograr la pérdida de peso y que esta sea sostenida, se necesita de un cambio conductual. Es decir, se necesitan realizar cambios sustanciales en conductas y hábitos alimenticios. Lo importante es estar consciente de que los cambios que se tendrán que hacer son cambios esenciales y permanentes. Para ello existe un plan llamado el Programa de los Once Pasos. A continuación se describen los primeros cuatro, que constituyen la base del programa.

Paso 1: Registro de Consumo

El cambio en un hábito es la clave para la pérdida de peso y su mantenimiento. La persona debe estar consciente de los malos hábitos alimenticios que posee. Para ello el registro del consumo de alimentos durante el día es una herramienta muy útil. Esto permitirá conocer dónde, cuándo y cuánto se está ingiriendo. Utilice el siguiente cuadro para llevar a cabo el registro del consumo de alimentos durante cada día. En la primera columna, anote la HORA exacta en la que consume cualquier alimento, excepto el agua. En la columna LUGAR anote el lugar en el que comió. Si comió en su casa anote el lugar específico: comedor, dormitorio, sala, etc. Si comió en un restaurante, anote el nombre del establecimiento. En la tercera columna tendrá que anotar todo lo que consuma, incluyendo su cantidad. Ejemplo: 4 onzas de carne, 1 papa mediana, 2 cucharaditas de margarina, 1 taza de brócoli, 1 taza de café con 2 cucharaditas de azúcar, 8 onzas limonada. Y en la última columna anote los intercambios de cada alimento que consumió, utilizando sus Listas de Intercambio.

Es importante que identifique los sentimientos y emociones que tenga justo antes de comer. En la primera columna, debajo de la hora, anote el adjetivo que mejor describa su estado de ánimo antes de comer:
– Aburrido/a
– Deprimido/a
– Enojado/a
– Fatigado/a
– Hambriento/a
– Neutral
– Relajado/a
– Excitado/a
– Contento/a

El registro del consumo tiene dos objetivos principales: 1) Hace que usted esté más consciente de lo que come y 2) refleja sus hábitos alimenticios, algunos de los cuales tienen que ser modificados para lograr alcanzar y mantener un peso adecuado.

Paso 2: Gráfica de peso

En una hoja cuadriculada lleve el registro de su peso, anotando el peso 3 veces por semana. En el eje X coloque los días de la semana y en el Y el peso. Coloque la hoja en un lugar visible para ver la evolución de su peso. La meta es que la línea tenga una tendencia negativa.

Paso 3: Limite el consumo de alimentos en casa a un lugar

Este paso le ayudará a evitar esas comidas de más. Trate de hacer sus comidas en un solo lugar. Preferentemente que sea en el comedor, sentado y sin ninguna distracción (televisión, radio, etc.). La música está permitida siempre y cuando sea música relajante. Nunca coma estando parado. Lo único que puede consumirse en otros lugares es: café, té, agua, bebidas sin azúcar. La idea es que usted disfrute su comida, platique con otras personas, piense en lo lindo que amaneció el día, etc. Lo importante de este paso es que usted ponga atención al acto de comer, de tal manera que se sienta satisfecho al terminar de comer.

Paso 4: Disminuya el ritmo al que ingiere sus alimentos

El último paso le ayudará a comer más lento. Recuerde que son necesarios 20 minutos para que el cerebro reciba la señal de que su estómago está satisfecho. Suelte sus cubiertos en los que mastica sus alimentos. Si está comiendo algo que no necesita cubiertos, haga lo mismo: ponga el alimento sobre el plato. De esta forma disminuirá el ritmo al que usted come logrando que la señal llegue antes de que usted haya consumido una gran cantidad de alimentos. Recuerde: ¡coma despacio!


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