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Come ricominciare la dieta dopo le vacanze

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Ecco dei piccoli consigli su come ripartire da una pausa da periodi natalizi, pasquali,estivi o un qualsiasi periodo di stop) o una pausa in generale dalla nostra normale alimentazione.
Sia che normalmente seguiamo una dieta dimagrante o una normalissima dieta bilanciata, un po’ tutti tendiamo a concederci qualche strappo alla regola durante le ferie, vuoi perché siamo in un posto nuovo e ci fa piacere assaggiare cose diverse dal solito, o semplicemente perché ci rilassiamo anche dal punto di vista alimentare (com’è giusto che sia!), e ci togliamo qualche sfizio in più rispetto al nostro solito.
Insomma, quale che sia la motivazione, una volta a casa ci tocca tornare ai ritmi normali: riprendere ad andare a letto un po’ prima, sveglia presto la mattina, lavoro/studio… e sì, anche attività fisica e alimentazione un po’ più controllata. Ma come organizzarci a livello nutrizionale? Ci sono delle strategie da attuare? Digiuno? Dieta detox? Scopriamolo insieme 😉

Dieta: come dobbiamo comportarci?

In realtà non c’è una vera e propria regola generale:

In parte dipende anche da come ci sentiamo: se tutto sommato ci sentiamo bene e non gonfi o appesantiti, possiamo tranquillamente tornare all’alimentazione che avevamo prima dello stacco e via.
Ma come comportarci, invece, se abbiamo fatto ben più che toglierci qualche sfizio? E/o se, a prescindere da quanti sfizi ci siamo tolti ci sentiamo gonfi, o semplicemente ci sembra di avere difficoltà a tornare a una dieta più rigida e a privarci di nuovo di tutti quei manicaretti goduti durante le festività?
Ecco, in questi casi il mio consiglio è sempre di ripartire in modo graduale!

Ma ecco 5 consigli pratici da seguire per ripartire col piede giusto dopo una pausa:

All’inizio, soprattutto se avete scegliete alimenti che aiutino a detossinare il corpo, che non vuol dire sostituire i pasti con strani bibitoni detox, ma semplicemente aiutare il lavoro del nostro fegato con cibi amici, come verdure amare e a foglia verde (rucola, cicoria, spinaci, bietole, come nella mia insalata di spinaci e feta), frutti rossi, frutta secca, pesce, uova.
Riducete gradualmente l’uso di sale (compresi cibi in scatola e/o confezionati), preferendo piuttosto spezie e aromi (basilico, prezzemolo, peperoncino, zenzero), aumentando piano piano il consumo di acqua, anche tramite alimenti che ne sono ricchi come ad esempio finocchi, cetrioli, anguria, cipolle.
Preferite cotture semplici, evitando fritture e intingoli pesanti: condite con olio evo a crudo o poco cotto (senza eliminarlo! Ricordate che è un alimento importante per il nostro fegato e la nostra pelle!).
Non eliminate i carboidrati, ma piuttosto riducetene gradualmente le quantità (ebbene sì, la parola d’ordine è sempre graduale!) e cercate, quando possibile, di sceglierne la versione integrale, in modo da aumentare l’apporto di fibre (che probabilmente abbiamo diminuito in vacanza).
Ultimo ma non meno importante, cercate di ridurre gradualmente anche le quantità, in modo da tornare a porzioni adatte al vostro fabbisogno; in questo possono venirci in aiuto i piatti unici (ad esempio: cous cous con pollo e verdure croccanti, poke bowl con salmone e avocado, vellutata di zucca e ceci…), perché ci aiutano a non esagerare e nutrono anche il nostro sguardo.
Vedrete che seguendo questi consigli tornerete alla normalità senza troppe privazioni, assicurandovi energia fisica e mentale

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66 Commenti

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  64. Seek The Guidance Of a physician earlier than starting any exercise program when you
    have any potentially affecting medical conditions. An MRI, ultrasound,
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    of action. This is an activity that most people do wrong, which leads to harm.

    The posterior shoulder mobility and inner shoulder rotation were significantly improved by sleeper
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    the humerus bone are separated by a bursa. Pinching of the bursa, a fluid-filled sac that permits
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    Not solely is the burden distribution completely different, however the rope might be undulating as you move it over your
    body each time, creating much more instability. And,
    in fact, this exercise emphasizes the shoulders, traps, and arms as
    they are main movers of the rope. The battle rope low wave is
    actually the other of what a excessive wave is. It entails less vary of motion and your body will be closer to
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    as your low back to hold this position). For each exercise, we’ll cover the how to, emphasized muscle tissue (if any, bear in mind, many battle ropes
    are really full body!), and general what makes the movement particular.

    Rope circulate engages most of the muscle tissue in your physique,
    including these in your abdominals, shoulders, arms, upper and
    decrease again, and decrease body. Utilizing an extended tempo eccentric during a repetition means increasing
    the time beneath pressure and slowing down the portion of the repetition when the muscle is lengthening.
    Any shoulder workout with cables is typically through the reducing section. If you’re not already coaching shoulders three times per week,
    I would only carry out two of those workouts (workouts #1 and #2).
    After 6-8 weeks of training shoulders with 2X/week frequency, you could strive 3-4 weeks of coaching shoulders 3X/week.
    Dumbbells would provide little pressure on the bottom during lateral raises,
    which is why many individuals favor doing this train with cables.
    There are several completely different attachments, similar to a rope, straight bar, V
    bar, and long bar, that you need to use with a cable machine to focus on totally different areas
    of every muscle.
    The barbell row is a incredible exercise in your entire
    higher back, and relying on how a lot you bend over, you can target completely different parts of your traps.

    To hit your middle traps, keep your upper physique near horizontal to the floor.
    The extra upright you stand, the more you interact
    your higher traps. Subsequent, think about the thickness
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    strength-focused exercises and thinner ropes being suitable for speed and endurance training.

    It might help improve rotator cuff energy
    or improve neuromuscular management of this muscle group.

    Be sure to speak to your healthcare supplier and physical
    therapist to make sure that this exercise is appropriate for
    you. The seated single arm cable row is certainly one of the finest
    cable back workouts because it’s unilateral where you will work one facet of your body at
    a time. Unilateral exercises like this may help to pinpoint muscle imbalances and then appropriate them.
    This motion may even have interaction your core and
    stabilizing muscle tissue which may help forestall accidents sooner or later.

    This versatility is extraordinarily valuable when it comes
    to tailoring your workout regimen to your needs.

    This can be particularly beneficial for these training for bodybuilding
    competitions and thus needing to properly goal specific muscles.

    A lot of chest exercises, like the barbell bench press, could be
    very harsh on the shoulders. When you arrange and perform center cable flys correctly,
    lots of stress may be taken off your shoulders. Heavy flow ropes can add an additional problem to your rope
    circulate practice.
    This will ensure optimal muscle engagement and reduce the risk of damage.
    With lower danger comes greater confidence to push boundaries in weightlifting – an important issue for anyone seeking to
    enhance their shoulder health and aesthetic attraction without compromise.

    A great exercise to mobilize the frozen shoulder and mobilize the upper back.
    Once you’ve selected your rope, you’re ready to
    get began. Rope circulate is a physically lively activity that entails lots of movement and coordination.
    You wouldn’t want to connect a bar to this because you’re going to restrict the amount of rotation you can get through
    your shoulders, which is an all-important component
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    have to face nearer and start within the midrange of
    the train so I can get in the best position on the end.

    It’s just one thing you may have to concentrate on if you’re
    going to train at residence. If you’re at house, the resistance bands version is a superb face pull different.

    You don’t necessarily have to slam the rope down when it
    reaches the side, however the rope ought to be hitting the bottom with some drive.

    And keep in mind, it’s not a rotational exercise, it is an anti-rotational
    exercise, so your arms are moving, however your torso is
    remaining squared ahead. Essentially, what this exercise
    brings to the desk is more leg and glute work, requiring both isotonic and
    isometric contraction, and much more core stability.
    You might have to move your arm ahead an inch or two so that you’re not mendacity instantly on your arm or elbow.
    Slowly raise your arm up in order that your hand is pointing towards the ceiling.

    Hold this place for one to 2 seconds, after which slowly decrease to the beginning place.
    To begin the shoulder lively ROM exercises, start with active shoulder abduction. Keep your elbow straight and your thumb pointing in the direction of the ceiling.
    Right Here are several step-by-step workouts to assist restore your shoulder’s active ROM.
    These exercises focus primarily on shoulder abduction and inside and exterior rotation.
    The glutes, informally generally known as the butt muscle tissue are activated
    while squatting and sitting in a powerful, squat place while
    using the battle ropes. So earlier than diving into the battle rope workout program that can each shed off kilos
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    It is likely considered one of the finest workouts
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    Look at high-level powerlifters, and you’ll see the huge traps from years of heavy deadlifting.
    If you’re reading this, you are most likely in search of
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    As such, sets might be shorter and more taxing as you could be using all your force to
    slam the ropes down each rep. All in all, in terms of whole body exercises and sculpting, building all around athleticism,
    and growing grip endurance, battle ropes are top of the
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    Shoulder workouts additionally assist to loosen up
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    range of motion with the arms. Many people with
    arm and shoulder injuries profit from pulley exercisers.
    It could be mounted on a wall or secured to a door,
    and most make the most of weights for adjustable resistance.

    There are plenty of cable shoulder movements to choose
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    The muscles on the outer a half of your shoulders, known as lateral deltoids, begin from a specific level on your shoulder
    blade referred to as the acromion process. By adding a BOSU ball and standing on one leg, you add stability and steadiness to the exercise.
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    Battle Rope Alternating Waves give consideration to muscular endurance and conditioning.
    They must be performed rapidly for an extended period of time to assist construct quick palms and activate your
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    Throw in some high-rep exercises, some low-rep ones, and of course,
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    The shoulder is likely considered one of the most complicated joints in the physique as a result of it can transfer in multiple planes, including the sagittal, frontal, and
    transverse.
    The cable rope overhead press is probably one of the handiest for building mass.
    Aim for 2–3 instances per week with enough restoration between periods.
    Battle ropes are a great conditioning device for football players, different mix athletes,  and any other sport where upper body endurance
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    For most components yes – stance matters like when doing squats or bench
    presses; it units every little thing else up right… And
    grips? They change things too – pronated (palms down) versus impartial
    can shift how muscular tissues work together during an exercise.

    The weights are labeled, so you understand exactly how a lot
    you’re lifting. One Other benefit is that cables put extra demand on stability during
    the exercise, just like when you prepare with dumbbells or barbells.
    This could also be better for shoulder health as you have interaction the smaller muscles that assist stabilize your shoulder joint.
    Let’s explore this comprehensive information to using a shoulder pulley for bodily remedy and
    residential workouts, from skilled recommendation to DIY vs.

    store-bought choices and advanced exercise progressions.

    This exercise contributes to total upper physique energy and muscular improvement.
    This article is structured to information you thru eight TRX
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    Each train will be explained in detail, with step-by-step instructions and kind
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    walk away from the ropes. The cable upright row is a motion that
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    To maximize the effectiveness of these cable arm exercises and see quicker results, aim for a weekly complete of eight
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    I’ll usually pair this with a finisher during which
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