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Conhecendo o Processo de Perda de Peso

Perder peso é quase sempre o principal objetivo das dietas e práticas de exercício físico, mas nem sempre este processo é fácil. Assim, resolvi elencar as três principais etapas que se deve passar para alcançar o objetivo do peso ideal. Vejamos quais são:

1. Processo Fisiológico

No nível mais básico, a perda de peso ocorre quando o corpo usa mais calorias do que você consome. E isso pode ocorrer em diversas situações e não apenas através da atividade física, como por exemplo em repouso, pois seu corpo queima calorias para manter seus vários sistemas fisiológicos em pleno funcionamento, bem como a comunicação celular entre os neurônios em seu cérebro. Você também queima calorias digerindo o alimento que você come.

O processo de perda de peso quase sempre começa com a redução do número de calorias que você come e o aumento do número de calorias que você queima, criando assim um “déficit calórico”. E nesse sentido, o método mais eficiente para perda de pesos é a atividade física aliada a uma dieta de redução de calorias.

Quando seu corpo enfrenta uma situação de déficit calórico, ele se volta para as fontes externas de energia para atender suas necessidades calóricas. A maior parte do excesso de calorias do corpo é armazenada como gordura, e sendo o objetivo a perda de peso, o não consumo de energia através de alimentos faz com que o seu corpo esgote essas reservas calóricas ocasionando assim o emagrecimento. Como regra geral o corpo deve ter um déficit calórico de 3.500 calorias para perder um quilo de gordura armazenada. Isso se traduz em uma perde de ao menos 1 quilo por semana s seu déficit diário for de ao menos 500 calorias.

A gordura corporal fica armazenada em células individuais, chamadas adipócitos. O corpo, geralmente, mantém o mesmo número de adipócitos independentemente da gordura armazenada em cada um. No entanto, quando o ganho de peso ocorre muito rapidamente, o corpo pode criar mais adipócitos para acomodar o aumento drástico da necessidade de espaço de armazenamento. Na ocorrência da perda de peso, a quantidade de gordura em cada adipócito diminui, mas o corpo geralmente não destrói estas células uma vez que elas foram criadas.

2. Efeitos do Exercício Físico

O exercício físico é, via de regra, a maneira mais fácil de aumentar a demanda do corpo por calorias. Um treino intenso e completo queima um número significativo de calorias. Uma atividade aeróbica, como caminhada ou corrida, normalmente queima mais calorias do que um treino de força (resistência), mas ambos são igualmente importantes já que sua combinação culminará num melhor resultado.

Há evidências de que o exercício provoca um efeito de “after-burn”, (conhecido como excesso de consumo de oxigênio pós-exercício), que continua a manter o gasto calóricas do corpo ligeiramente elevado após o treino. Isto acontece devido ao processo de reparação de tecidos necessário quando os músculos estão em fase de recuperação pós atividade física, principalmente nos casos de treinamento de resistência. Contudo, após o corpo estar mais apto ao treino, ele precisará de menos energia adicional para se recuperar.

O exercício, principalmente o de resistência, também aumenta a quantidade de tecido muscular no corpo. O tecido muscular é metabolicamente ativo, isso significa possuir uma quantidade enorme de energia (calorias) para o corpo manter o tecido vivo, saudável e funcionando corretamente. Portanto, se você aumentar a sua massa muscular através de exercícios, seu corpo queima algumas calorias extras, mesmo em repouso. Tenha cuidado, porém, para não fazer do exercício uma licença para comer mais. Lembre-se, que é necessário criar um déficit calórico.

Os muitos outros benefícios de saúde relacionados ao exercício também ajudam na perda de peso. Por exemplo, menos estresse, melhor imunidade, melhor funcionamento dos órgãos, melhor qualidade do sono e maior resistência a lesões. Se isto tudo não estiver funcionando da maneira correta podem configurar um obstáculo típico de um programa eficaz de perda de peso.

3. Processo Psicológico

A perda de peso é muito mais um processo mental que físico. Hoje em dia somos apresentados diariamente a muitas oportunidades para consumir calorias em excesso e aprendemos a usar de desculpas e distrações para não resistir. Re- treinar sua mente para pensar de forma diferente sobre o seu consumo de alimentos e bebidas e elevar seu nível de atividade física é fundamental na tomada de alterações que resultam em perda de peso a longo prazo. O emagrecimento ideal deve acontecer lentamente, através de mudanças de estilo de vida, de maneira que possam os novos hábitos serem sustentados ao longo da vida; e não através de dietas rápidas ou plano de exercício diário à curto prazo. O processo de perda de peso requer, antes de mais nada, paciência e compromisso psicológico aliados a uma dieta saudável e um estilo de vida ativo, como forma de se concretizar uma mudança permanente.

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