{"id":11794,"date":"2019-08-09T00:00:00","date_gmt":"2019-08-08T22:00:00","guid":{"rendered":"http:\/\/web-server-devel.mgc.es\/7-claus-per-aprimar-se-i-estar-sa\/"},"modified":"2021-07-08T11:24:32","modified_gmt":"2021-07-08T09:24:32","slug":"7-claus-per-aprimar-se-i-estar-sa","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/7-claus-per-aprimar-se-i-estar-sa\/","title":{"rendered":"7 claus per aprimar-se i estar sa"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/7-claus-per-aprimar-se-i-estar-sa\/#1_Sigues_ambicios\" >1. Sigues ambici\u00f3s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/7-claus-per-aprimar-se-i-estar-sa\/#2_Menja_de_tot%E2%80%A6\" >2. Menja de tot&#8230;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/7-claus-per-aprimar-se-i-estar-sa\/#3_I_tambe_dels_teus_plats_favorits\" >3. I tamb\u00e9 dels teus plats favorits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/7-claus-per-aprimar-se-i-estar-sa\/#4_Recorda_aixo_de_%E2%80%98mal_de_molts%E2%80%A6%E2%80%9D\" >4. Recorda aix\u00f2 de &#8216;mal de molts&#8230;\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/7-claus-per-aprimar-se-i-estar-sa\/#5_Pren-tho_seriosament\" >5. Pren-t&#8217;ho seriosament<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/7-claus-per-aprimar-se-i-estar-sa\/#6_Quan_arribi_el_moment_fes_exercici\" >6. Quan arribi el moment, fes exercici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mgc.es\/ca\/blog\/7-claus-per-aprimar-se-i-estar-sa\/#7_No_et_desesperis_si_caus_en_la_temptacio\" >7. No et desesperis si caus en la temptaci\u00f3<\/a><\/li><\/ul><\/nav><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-6428\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/07\/duda-dieta2.jpg\" alt=\"Duda en la dieta\" width=\"800\" height=\"533\" \/><\/p>\n<p>La ci\u00e8ncia no ha donat amb la soluci\u00f3; i l&#8217;\u00fanica que ens ofereix \u00e9s llarga i bastant dr\u00e0stica. Tots hem sentit a parlar de dietes miraculoses, capa\u00e7os de fer-nos perdre una sorprenent quantitat de quilos en poques setmanes. Molts hem caigut en el parany i, en efecte, funcionen&#8230; per\u00f2 nom\u00e9s mentre se segueixi el r\u00e8gim. El mateix dia que s&#8217;abandona i es torna a les patates fregides o als espagueti, es comen\u00e7a a recuperar pes, i a la mateixa velocitat amb qu\u00e8 es va perdre. I fins i tot es guanya m\u00e9s del que ten\u00edem en comen\u00e7ar.<!--more--><\/p>\n<p>Oblida&#8217;t de les dietes \u201cio-io\u201d. L&#8217;\u00fanica manera d&#8217;aprimar-se \u00e9s, repetim-ho, llarga i dr\u00e0stica. Llarga perqu\u00e8 cal anar a poc a poc; i dr\u00e0stica perqu\u00e8 cal canviar els h\u00e0bits en mat\u00e8ria de menjar. Comentem 7 regles b\u00e0siques que t&#8217;ajudaran.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Sigues_ambicios\"><\/span>1. Sigues ambici\u00f3s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Es tenia com a norma que l&#8217;objectiu de p\u00e8rdua de pes havia d&#8217;estar entre el 5 i el 10% del pes total: una persona de 60 quilos hauria de fixar la seva p\u00e8rdua entre 3 i 6 quilos. Doncs sembla que cal ser una mica m\u00e9s valent. Una investigaci\u00f3 publicada per la <em>Journal of Human Nutrition and Dietetics<\/em> afirma que l&#8217;\u00e8xit passa per fixar-se a l&#8217;inici del proc\u00e9s el pes ideal al qual es vol arribar. En aquest estudi s&#8217;afirma que els que es marquen metes m\u00e9s ambicioses s\u00a1aprimen gaireb\u00e9 el doble.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Menja_de_tot%E2%80%A6\"><\/span>2. Menja de tot&#8230;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>En la majoria dels casos, la ra\u00f3 per abandonar un r\u00e8gim \u00e9s la gana. La gent pensa que durant el r\u00e8gim cal viure a for\u00e7a d&#8217;enciam i porcions diminutes de peix bullit o carn a la planxa.<\/p>\n<p>\u00c9s un error. La manera ideal d&#8217;aprimar-se \u00e9s menjar de tot, naturalment sense abusar de res. Acceptar no menjar de tot suposa, a m\u00e9s, admetre que a llarg termini s\u2019ha acabat, per tu, la teva porci\u00f3 de past\u00eds o el teu plat de lasanya&#8230; i aix\u00f2 fa infeli\u00e7 al m\u00e9s optimista. Una dieta equilibrada ha de deixar-te satisfet i aportar-te l\u2019energia necess\u00e0ria.<\/p>\n<p>[mautic type=&#8221;content&#8221; slot=&#8221;ebook-02-ca&#8221; \/]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_I_tambe_dels_teus_plats_favorits\"><\/span>3. I tamb\u00e9 dels teus plats favorits<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Nom\u00e9s cal que ens diguin que la xocolata (o la pasta, o el dol\u00e7) est\u00e0 prohibida perqu\u00e8 tinguem aut\u00e8ntiques \u00e0nsies de menjar-ne. Ser\u00e0 un error desterrar completament de la teva vida; i la bona not\u00edcia \u00e9s que no cal fer-ho.<\/p>\n<p>Cal donar-se alguna alegria, i poder gaudir ocasionalment d&#8217;alguna cosa que t&#8217;agrada ser\u00e0 un &#8220;atractiu&#8221; per continuar aquest r\u00e8gim. Ser\u00e0 assegurar-te la sostenibilitat de la dieta.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Recorda_aixo_de_%E2%80%98mal_de_molts%E2%80%A6%E2%80%9D\"><\/span>4. Recorda aix\u00f2 de &#8216;mal de molts&#8230;\u201d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>No titllarem ning\u00fa de ximple, per\u00f2 fer el r\u00e8gim tot sol \u00e9s m\u00e9s dif\u00edcil que si hi ha alg\u00fa que est\u00e0 en les mateixes circumst\u00e0ncies que tu, alg\u00fa que t\u2019explica els seus trucs i amb qui compartir els teus \u00e8xits&#8230; o les teves febleses.<\/p>\n<p>La ci\u00e8ncia, de nou, ho confirma. Un estudi de l&#8217;American Psychological Association avalava els avantatges, la utilitat de recolzar-se en el grup, com feien fa anys els &#8220;Weight watchers&#8221;: el seu \u00e8xit radicava precisament en aix\u00f2.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Pren-tho_seriosament\"><\/span>5. Pren-t&#8217;ho seriosament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ja sabem que vols aprimar-te; aix\u00ed que no, no ens estem referint al teu comprom\u00eds: per\u00f2 s\u00ed \u00e9s important que aquest sigui formal, que t&#8217;ho prenguis molt seriosament. I no hi ha nom\u00e9s un estudi, sin\u00f3 for\u00e7a m\u00e9s que afirmen que els qui s&#8217;uneixen a grups per aprimar-se baixen de pes fins a tres vegades m\u00e9s si assisteixen a les reunions setmanals. Les probabilitats d&#8217;\u00e8xit augmenten dr\u00e0sticament.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_Quan_arribi_el_moment_fes_exercici\"><\/span>6. Quan arribi el moment, fes exercici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>L&#8217;experi\u00e8ncia afirma que la forma m\u00e9s f\u00e0cil i segura d&#8217;aprimar-se \u00e9s fer r\u00e8gim. Almenys al comen\u00e7ament, i per tant no es tracta que et posis a c\u00f3rrer com un boig o que et dediquis per complet a un exercici intens. Per\u00f2 s\u00ed has d\u2019incrementar la teva activitat f\u00edsica. Planteja-t&#8217;ho, si vols, com fer coses que abans no feies: puja per les escales en comptes d&#8217;usar l&#8217;ascensor; baixa&#8217;t de l&#8217;autob\u00fas un parell de parades abans de la teva destinaci\u00f3, i fes-les a pas lleugeret, cada vegada que vagis pel carrer, accelera el pas&#8230;<\/p>\n<p>Pensa en el que pot suposar una activitat f\u00edsica addicional i som-hi. T&#8217;ajudar\u00e0 amb el teu r\u00e8gim.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_No_et_desesperis_si_caus_en_la_temptacio\"><\/span>7. No et desesperis si caus en la temptaci\u00f3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Segons alguns estudis, fins al 98% dels qui estan a r\u00e8gim cauen en un moment donat en la temptaci\u00f3 de saltar-se\u2019l. El 98%&#8230; s&#8217;assembla molt a &#8220;tots&#8221;, oi? De nou apareix aqu\u00ed all\u00f2 de &#8220;mal de molts&#8230;&#8221; I \u00e9s important reaccionar adequadament a aquestes caigudes. Res de desesperar-se i tirar per la borda el que ja has aconseguit. No siguis massa cr\u00edtic amb tu mateix.<br \/>\nSabies que acceptar els errors propis \u00e9s acceptar-nos com a \u00e9ssers humans i que aix\u00f2 no nom\u00e9s ens fa m\u00e9s feli\u00e7os sin\u00f3 que ens torna al cam\u00ed correcte molt m\u00e9s f\u00e0cilment?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La ci\u00e8ncia no ha donat amb la soluci\u00f3; i l&#8217;\u00fanica que ens ofereix \u00e9s llarga i bastant dr\u00e0stica. Tots hem sentit a parlar de dietes miraculoses, capa\u00e7os de fer-nos perdre una sorprenent quantitat de quilos en poques setmanes. Molts hem caigut en el parany i, en efecte, funcionen&#8230; per\u00f2 nom\u00e9s mentre se segueixi el r\u00e8gim. [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":14816,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[384,437],"class_list":["post-11794","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","tag-alimentacio","tag-habits-saludables"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/duda-dieta2.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>7 claus per aprimar-se i estar sa - MGC M\u00fatua<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mgc.es\/ca\/blog\/7-claus-per-aprimar-se-i-estar-sa\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 claus per aprimar-se i estar sa - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"La ci\u00e8ncia no ha donat amb la soluci\u00f3; i l&#8217;\u00fanica que ens ofereix \u00e9s llarga i bastant dr\u00e0stica. Tots hem sentit a parlar de dietes miraculoses, capa\u00e7os de fer-nos perdre una sorprenent quantitat de quilos en poques setmanes. Molts hem caigut en el parany i, en efecte, funcionen&#8230; per\u00f2 nom\u00e9s mentre se segueixi el r\u00e8gim. 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Tots hem sentit a parlar de dietes miraculoses, capa\u00e7os de fer-nos perdre una sorprenent quantitat de quilos en poques setmanes. Molts hem caigut en el parany i, en efecte, funcionen&#8230; per\u00f2 nom\u00e9s mentre se segueixi el r\u00e8gim. 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