Programa de Once Pasos para la Pérdida de Peso (Pasos 5-11)

A continuación se presentan los pasos 5 al 11 del Programa de los Once Pasos que hacían falta para completar el programa. Los primeros cuatro constituyen la base del programa, y el resto consisten en controles varios que se deben de implementar para lograr la pérdida sostenida de peso y mantener el peso alcanzando.

Paso 5: Recompénsese

La pérdida de peso es algo que requiere de mucho esfuerzo. Sin embargo, es posible hacer que el arduo trabajo de seguir el plan de alimentación y de hacer cambios en la conducta no sean tan difíciles si existe algún tipo de recompensa. Si existe una recompensa hacia un comportamiento en particular, entonces el comportamiento tenderá a repetirse. El simple hecho de recompensarse a uno mismo se aumenta la probabilidad de lograr la pérdida de peso. El primer paso es determinar que es una buena recompensa para uno mismo. Haga una lista de las actividades que usted disfruta (sin incluir el acto de comer) y clasifíquelas de acuerdo al grado de placer que le brindan. Luego enumere las actividades de acuerdo a esta clasificación y cada semana recompénsese con la realización de estas actividades, como por ejemplo: dormir hasta tarde, ver televisión, ir de compras, leer un libro, actividad física, etc. Recuerde de nunca utilizar la comida como una recompensa.

Paso 6: Control y cambio del consumo de alimentos

A la hora de comer, sírvase la cantidad que le corresponde. Para evitar servirse cantidades extra, evite el contacto visual con la comida en los recipientes. De ser necesario coloque todo lo extra en recipientes y manténgalos fuera de su alcance. Si le es imposible evitar servirse de nuevo procure servirse verduras o ensalada, en lugar de los otros alimentos. Una recomendación importante es utilizar un plato más pequeño al usual, lo cual hará que las porciones establecidas se miren más grandes. Esta comprobado que al ver el plato (pequeño) lleno de comida, se alcanza la saciedad más rápidamente que utilizando un plato en donde las porciones servidas no ocupan la mayoría del plato.

Paso 7: Control de la obtención de alimentos

a. Prepare un plan de menú para la semana incluyendo refacciones. Es altamente recomendable acostumbrar al organismo a un horario regular de comidas.

b. Haga una lista de compras para su plan de menú.

c. Haga sus compras después de un tiempo de comida, cuando ya no tenga hambre – nunca antes, es sorprendente cuánto más se puede agregar a la compra.

d. Coloque las bolsas de sus compras en la parte trasera de su carro, de esta manera evitará la tentación de un tentempié durante el regreso a casa.

Paso 8: Control de la ingesta “extra”

a. Almacene toda la comida fuera de su vista. Es menos probable que ingiera alimentos fuera de sus tiempos de comida y porciones establecidas si no tiene contacto visual con la comida. Recuerde, fuera de la vista, fuera de la mente.

b. Almacene los alimentos que deben refrigerarse en recipientes oscuros. Cuando usted abra su refrigerador debería poder ver solamente aquello que se encuentre dentro de los alimentos permitidos.

Paso 9: Control del consumo indiscriminado de alimentos

a. Haga una lista de todas aquellas actividades alternas que pueda realizar cuando sienta la necesidad de comer algo. Estas actividades pueden ser tanto placenteras (leer, escuchar música, ver una película, hacer algún deporte) como responsabilidades (limpiar el closet, hacer la lavandería, hacer pagos, etc.) Deshágase de todos los alimentos chatarra que encuentre en su casa u oficina. Si se siente cansado, no recurra a la comida, tome una siesta en su lugar.

b. Practique la relajación. La mayoría de las personas tiende a comer en exceso cuando se encuentra cansada, tensa, aburrida, sola, ansiosa, deprimida, etc. Comemos en exceso como resultado de estas emociones, no en respuesta a un hambre fisiológica. La relajación es una estrategia adecuada para evitar esta tendencia- no es posible sentir ansiedad y relajación simultáneamente.

Paso 10: Control cuando se coma fuera de casa

Si usted come fuera de su casa con frecuencia es mejor que seleccione un restaurante en particular, de tal manera que le puedan brindar el servicio necesario por tratarse de un cliente “frecuente”. Deberá estar muy familiarizado con su plan de alimentación y además, deberá tenerlo en cuenta al momento de ordenar del menú. Si tiene un evento social, es recomendable que coma algo antes de llegar. No pretenda mantener el control cuando se siente hambriento. Procure comer poco de los alimentos ricos en calorías y más de los bajos en calorías. Evite el postre.

Si el evento social incluye servicio de buffet, haga una inspección de los alimentos que se están sirviendo, Luego decida exactamente lo que comerá y sírvase porciones pequeñas

Paso 11: Mantener el peso meta

Para mantener su peso luego de haber alcanzado el peso meta, lleve un registro de consumo durante un mes después de esto. Esto sirve como una advertencia al consumo de más porciones de las que debe ingerir. Continúe registrando su peso 2-3 veces por semana en la gráfica. Establezca un límite máximo de 5 libras como la ganancia de peso. Cuando se pase de 5, revise todos los pasos anteriores y póngase en acción.

Continué realizando los buenos hábitos alimenticios que ya logro desarrollar. Al hacer esto, su peso no debería variar más de 5 libras. Cuídese de no regresar a sus hábitos anteriores tomando en cuenta, entre otros factores, las recomendaciones para lograr cambios en su conducta. Si se presenta la ocasión en su vida en la que los problemas se hacen muy grandes, no agregue uno más a la lista al querer bajar de peso. En su lugar, enfóquese al mantenimiento del peso, no al aumento.

Elimine de su closet toda aquella ropa que ahora es grande. Cómprese ropa nueva, ropa en la que se mire y se sienta bien de si mismo. No permita que exista “ropa grande” en su closet como una tentación a regresar a su peso inicial.


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