Perdere peso con lo sport, le regole fondamentali

Fare sport e perdere peso, a volte può essere davvero molto difficile. Purtroppo per ottenere i risultati sperati la parola d’ordine è “fare fatica”.  Non crediamo quindi a chi ci vende elettrostimolatori miracolosi o integratori alimentari che dovrebbero farci smaltire sette chili in sette giorni. La verità è che perdere peso è stressante e di solito è necessario combinare dieta e attività fisica. Ma in che modo? Esistono dei parametri che vanno rispettati e poi delle regole di buon senso. Insomma, dopo una lezione di spinning non è il caso di tornare a casa e mangiare un tiramisù per compensare la fatica.

L’errore più grave che si commette quando si inizia da zero uno sport è avere foga. È un comportamento tipico di chi fa vita sedentaria. Avere fretta pone il corpo in una situazione di stress e puntualmente si abbandona l’impegno ginnico dopo pochi tentativi. È importante quindi iniziare lentamente e aumentare in modo graduale, adottando uno stile di vita più attivo anche se privo di attività strutturate.

Il tipo di programma sportivo dovrà essere scelto in base alle possibilità del soggetto: fare ginnastica deve essere un piacere e non può essere vissuto come un sacrificio immenso. Ricordatevi che l’esercizio migliore non è quello che dà la scarica di adrenalina maggiore, ma quello fatto con regolarità.

Per quanto riguarda l’alimentazione invece  se vi allenate 2 o 3 volte la settimana (per un totale massimo di 2 ore) non avete bisogno di un fab­bisogno energetico aggiuntivo. Evitate quindi prodotti dietetici e state attenti al dopo-sport, perché è proprio lì che vanificate gli sforzi. Per esempio una lezione di nuoto da 40 minuti permette di consumare circa 160 kcal. Se raggiungete gli amici per un toast al bar acquistate 270 calorie, quasi 100 in più di quelle che avete smaltito. Risultato? Non avete lavorato per perdere peso. Meglio scegliere qualche cibo light.

Per bruciare più calorie bisogna accelerare il metabolismo. La seconda regola  è prevedere una regime alimentare basato su cinque piccoli pasti, affinché non ci sia una lunga pausa tra pranzo e cena.

Tenete conto che un pasto leggero, a base di riso con verdure o pesce, viene digerito in circa 2 o 3 ore, mentre pasti normali, soprattutto se molto grassi, hanno bisogno anche di 4 ore. Ricordatevi di non andare in palestra durante questo processo, perché la digestione ha bisogno che un notevole quantitativo di sangue affluisca all’intestino per assorbire ciò che abbiamo mangiato.  Quindi prima di andare in palestra o a correre concedetevi uno spuntino leggero (un frutto o uno yogurt).

Infine, è fondamentale bere molto. Il corpo ha bisogno di continua idratazione. L’acqua è la bevanda migliore per gli sportivi. L’integrazione con zuccheri, vitamine e minerali è secondaria. Perciò, è bene dare la precedenza all’acqua o alle bevande con meno del 10% di zucchero e sali. Mi raccomando al termine di una seduta di fitness non aggiungete zuccheri alle vostre bibite ed evitate la cola, sono troppo caloriche.

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