{"id":3289,"date":"2021-01-01T20:58:13","date_gmt":"2021-01-02T04:58:13","guid":{"rendered":"https:\/\/delgado.ec\/blog\/?p=3289"},"modified":"2021-01-01T20:59:26","modified_gmt":"2021-01-02T04:59:26","slug":"herramientas-para-bajar-de-peso","status":"publish","type":"post","link":"https:\/\/delgado.ec\/blog\/2021\/01\/01\/herramientas-para-bajar-de-peso\/","title":{"rendered":"Siete herramientas para bajar de peso"},"content":{"rendered":"

En una publicaci\u00f3n previa<\/a> habl\u00e9 de mi proceso de reconstituci\u00f3n f\u00edsica: perd\u00ed 25 libras y tambi\u00e9n reduje significativamente mi porcentaje de grasa corporal. Aqu\u00ed les voy compartir m\u00e1s detalles sobre mi proceso, espec\u00edficamente \u00bfqu\u00e9 cambios tuve que realizar en mi cotidianidad y cu\u00e1nto me costaron? (Los precios los he obtenido de mercado libre Ecuador para ajustar un poco el contexto).<\/p>\n

Registro de calor\u00edas<\/h4>\n

La \u00fanica forma segura de bajar de peso es ingerir\u00a0menos<\/em> calorias de las que gastamos. Pero tener esta certeza requiere que apliquemos una habilidad que aprendemos antes de entrar a la escuela: contar. Y la manera m\u00e1s sencilla de contar las calor\u00edas es:<\/p>\n

    \n
  1. Pesar todo lo que comemos; y<\/li>\n
  2. Usar un software que transforme el peso en calor\u00edas.<\/li>\n<\/ol>\n

    Mi primera inversi\u00f3n fue una balanza de cocina<\/strong> (precio aproximado: $10) que sirve para pesar\u00a0absolutamente todo\u00a0<\/em>lo que como. Mi segunda compra fue la aplicaci\u00f3n <\/strong>gratuita de MyFitnessPal<\/a>. No estoy seguro de si tambi\u00e9n es gratuita en Android, pero en Apple puedo usarla sin tener que pagar (se quedan con mi informaci\u00f3n y debo aguantar su publicidad, pero ya est\u00e1). En todo caso, si esa aplicaci\u00f3n no les funciona, usen cualquier otra alternativa que puedan instalar. En la segunda secci\u00f3n de este enlace<\/a> hay varias opciones.<\/p>\n

    Registro de peso<\/h4>\n

    El registro de peso lo utilizo por dos razones. La primera es que permite ver claramente tu progreso. La segunda es que te permite calcular tu gasto energ\u00e9tico (las calor\u00edas que consumes). Es ir\u00f3nico lo mucho que este paso se parece al anterior. Para contar las calor\u00edas que gasto, necesit\u00e9:<\/p>\n

      \n
    1. Pesarme todas las ma\u00f1anas despu\u00e9s de ir al ba\u00f1o (idealmente sin usar ropa)<\/li>\n
    2. Usar un software que transforme mi cambio de peso en gasto energ\u00e9tico.<\/li>\n<\/ol>\n

      Una b\u00e1scula digital<\/strong> medianamente precisa cuesta cerca de $20. Y el software que calcula tu gasto energ\u00e9tico de forma din\u00e1mica me cuesta $50 (uso la hoja de c\u00e1lculo que viene con el programa de built with science<\/em><\/strong>). Lamentablemente, no he podido encontrar un sustituto gratuito en l\u00ednea. S\u00e9 que podr\u00eda descifrar las f\u00f3rmulas exactas, pero no s\u00e9 en qu\u00e9 punto estar\u00eda cruzando el l\u00edmite entre investigaci\u00f3n y plagio.<\/p>\n

      Suplementos<\/h4>\n

      Uno de los retos m\u00e1s grandes de comer adecuadamente es consumir suficiente prote\u00edna. Mi sustituto ideal fue la prote\u00edna de suero de leche, mejor conocida como whey<\/em><\/strong>. No s\u00e9 qu\u00e9 tipos ni calidad de whey existan en Ecuador (si hay que poner un poco de cuidado en eso), pero creo que el costo aproximado es de $90 las 5 libras. Suena bastante, pero es suficiente para dos meses o un poco m\u00e1s (con 30 gramos diarios).<\/p>\n

      No consumo ning\u00fan otro suplemento, sino que he modificado las cosas que compro en el supermercado para optimizar aquellas que:<\/p>\n

        \n
      • Tienen mayor proporci\u00f3n de prote\u00edna;<\/li>\n
      • Me gustan; y<\/li>\n
      • Me dan mayor sensaci\u00f3n de saciedad.<\/li>\n<\/ul>\n

        Ejercicio<\/h4>\n

        He comprado algunas cosas para iniciar el entretamiento. Las dos m\u00e1s \u00fatiles por mucho fueron:<\/p>\n

          \n
        1. Un set de pesas<\/strong> de 30 libras que he utilizado todas las semanas desde que empec\u00e9 con esto ($150); y<\/li>\n
        2. Una barra<\/strong> que cuelgo en el marco de una de mis puertas ($15) y sirve para hacer “tracci\u00f3n en barra fija”.<\/li>\n<\/ol>\n

          Otras cosas que uso espor\u00e1dicamente son las bandas de resistencia (sobre todo para hacer estiramiento antes de ejercitar) y unos cubos de yoga que incrementan el rango de las flexiones de pecho.<\/p>\n","protected":false},"excerpt":{"rendered":"

          En una publicaci\u00f3n previa habl\u00e9 de mi proceso de reconstituci\u00f3n f\u00edsica: perd\u00ed 25 libras y tambi\u00e9n reduje significativamente mi porcentaje de grasa corporal. Aqu\u00ed les voy compartir m\u00e1s detalles sobre mi proceso, espec\u00edficamente \u00bfqu\u00e9 cambios tuve que realizar en mi cotidianidad y cu\u00e1nto me costaron? (Los precios los he obtenido de mercado libre Ecuador para […]<\/p>\n","protected":false},"author":1,"featured_media":3273,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[700],"tags":[1259,1258,457,1253,1260],"class_list":["post-3289","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-random","tag-bajar-de-peso","tag-como-perder-peso","tag-costo","tag-dieta","tag-equipo"],"yoast_head":"\nSiete herramientas para bajar de peso - Blog de Andr\u00e9s Delgado<\/title>\n<meta name=\"description\" content=\"Siete herramientas clave (con precios incluidos) que utilic\u00e9 para bajar 25 libras en los \u00faltimos seis meses. 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