Con la gran importancia que le damos hoy día a tener una buena imagen es frecuente que queramos perder peso cuando sentimos que nos hemos despreocupado y comido más de la cuenta o nos vemos más rellenitos. Llegado este momento cada persona recurre a sus propios métodos basados en su conocimiento y experiencia que, con frecuencia, no tienen una base científica sino que más bien responden a mitos que por lo general son contraproducentes.

dieta-ejercicio

La forma más extendida y tradicional de controlar nuestra evolución es usando una báscula para medir nuestro peso. Esta medida nos puede dar una idea de si cogemos o perdemos peso, pero es una medida inespecífica. Cuando nos pesamos estamos pesando nuestro cuerpo en conjunto, es decir: agua, huesos, músculos, grasa… y es por esto que es una medida inespecífica, ya que no distingue de donde procede el peso perdido o ganado. También es importante recordar que el peso va a variar a lo largo del día según la hora a la que nos pesemos.

Desde el punto de vista de la salud lo más importante es no acumular un exceso de grasa, ya que aumenta la probabilidad de sufrir enfermedades que aumentan el riesgo cardiovascular. Para medir el porcentaje de grasa corporal debemos recurrir a la bioimpedancia y de esta manera sí tendremos información útil sobre nuestra composición corporal. También nos puede ser útil medir nuestro perímetro de cintura para ver nuestra evolución (a la altura del ombligo).

dieta

Cuando queremos perder peso o grasa el método es el mismo, pues al perder grasa también perdemos peso. Debemos controlar la dieta para no ingerir más de lo que se consume y a la vez aumentar la actividad física. Esta segunda parte es muy importante si lo que queremos es perder grasa y no perder peso a costa de músculo y agua. Es muy importante saber de antemano que para perder grasa hay que hacerlo poco a poco. Para perder un kilo de grasa hay que ingerir 7800 Kcal menos de las consumidas, lo cual equivaldría a 4 días sin comer nada. También es importante aclarar que si fueramos tan radicales como para dejar de comer 4 días no serviría, porque nuestro cuerpo ralentizaría el metabolismo y nuestro cuerpo consumiría menos calorías. Para que nos quede claro, la forma de hacerlo es ingerir día a día un poco menos de lo que consumimos y hacer esto durante un tiempo largo, llevando una dieta equilibrada.

Es importante aclarar que cuando perdemos un kilo de grasa la variación de peso total será en función del deporte que hayamos hecho, puede que incluso hayamos mantenido o aumentado el peso total, ya que el músculo pesa más que la grasa. Si esto es así no es que hayamos hecho algo mal, sino todo lo contrario, estaremos más atléticos que antes y notaremos como se redistribuye nuestro volumen perdiendo en zonas como el abdomen o caderas y ganando en los músculos de piernas y brazos.

561 comentarios de “Perder peso vs perder grasa

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