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5 Tips de ‘Mindfulness’ para tu dieta

21/01/2019 50 comments

Hay que aceptarlo.

La gran mayoría (y me incluyo) tendemos a comer sin pensar ni darnos cuenta de qué estamos comiendo, a qué supo la comida o si ya estamos saciados. Un claro ejemplo de ello (y que estoy segura, les ha pasado) es estar en el cine comiendo canguil, ya estás llena y aun así, ¡Sigues comiendo hasta acabarte el bote!

Comer sin pensar hace que comamos de más, y, por ende, vienen los excesos.

Para evitar esto, tuve el placer de poder preguntarle a mi querida Ana Trueba (@mindfulmom.ec), PhD Sicóloga, Neurocientífica y Profesora USFQ, cuáles serían, bajo su experiencia y conocimiento en el tema, los 5 tips para comer de manera consciente y evitar subir de peso.

He aquí sus respuestas:

Tip 1.

COMER CON TODA TU MENTE.

Cuando estés comiendo solo concéntrate en eso. 

Ya que cada vez que piensas en otras cosas (lo que vas a hacer mañana, pendientes, etc.) te estás distrayendo y allí es cuando regresas a la comida.

Tip 2.

PON PALABRAS A LA EXPERIENCIA.

Descríbete a ti mism@ con cada bocado:

cómo se siente la textura, cómo está la temperatura de la comida, qué tal la sazón, cuáles son los ingredientes, qué tan ácido o picante está. Como si le estuvieras describiendo a alguien que nunca ha comido ese alimento.

Tip 3.

ESCUCHA TU CUERPO.

Durante el día trata de notar cuando tu cuerpo tenga hambre (¿Sientes acidez en el estómago?) describe esa sensación. Cuando estés comiendo trata de enfocarte en cómo se siente cuando tragas y se llena tu estómago. Esto es importante para poder notar las señales de saciedad de este. Al escuchar a tu cuerpo comes cuando tienes realmente hambre y esto reduce el chance de comer emocionalmente. Cuando hacemos hábito de comer de forma emocional perdemos la capacidad de percibir hambre y saciedad. Tratemos de crear un hábito alrededor de estar más conscientes de nuestras señales corporales. No comas cuando no tengas hambre. Si estás emocional usa otro mecanismo de afrontamiento.

Tip 4.

NO JUZGUES LA COMIDA.

No la evalúes como buena o mala, rica o fea, engordante o dietética, etc. Si empiezas a tener pensamientos como: “no me voy a llenar con esto“, “necesito más comida“, “¿cuántas calorías tiene esto?“, “¿será que me engorda esto?” no les des fuerza. Es decir, observa que estás teniendo estos pensamientos, pero no te enganches, y más bien regresa a la experiencia de comer. Solo observa la comida sin evaluar. Si sientes que no te vas a llenar (un pensamiento típico) solo piensa en que habrá otras oportunidades para comer.  Cuando juzgamos a la comida de forma negativa crea insatisfacción que después, puede llevar a que comamos más.

Es como si el cuerpo sufriera una desilusión por esa experiencia y ahora se merece ¨algo rico¨ para compensar.

Tip 5.

NO ALIMENTES LA CULPA.

Si comes de más, comes emocionalmente o comes sin pensar: No te juzgues. No alimentes la culpa. Literalmente. Estudios han demostrado que mientras más culpa sientes cuando rompes una dieta, más probabilidades hay de que vuelvas a comer de más. Piénsalo de esta forma: Si eres una persona que acostumbra a comer emocionalmente, el sentir culpa te va hacer sentir mal y tendrás más ansias de comer para sobrellevar el malestar que generó la culpa. En vez de alimentarla, trata de verlo como un desliz y continúa tratando de comer más conscientemente. No importa cuántas veces tengas un desliz de comida, solo vuelve a tratar de generarte conciencia. Muchas personas abandonan las metas de un estilo de vida fitness cuando tienen un pequeño desvío. Es el efecto todo o nada, pero no tiene que ser así.

Seguro que, como yo, quedaste sorprendid@ con estos tips, y si quieres conocer un poco más del desarrollo del pensamiento consciente,
te invito desde ya a que sigas a:  www.instagram.com/mindfulmom.ec/ y ya sabes

¡A evitar excesos siendo responsables con nosotros mismos!

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