{"id":1841,"date":"2016-04-08T14:18:43","date_gmt":"2016-04-08T12:18:43","guid":{"rendered":"https:\/\/juliafarre.es\/?p=1841"},"modified":"2019-07-23T12:48:13","modified_gmt":"2019-07-23T10:48:13","slug":"perdre-5-quilos","status":"publish","type":"post","link":"https:\/\/juliafarre.es\/ca\/alimentacio-equilibrada\/perdre-5-quilos\/","title":{"rendered":"Consells per perdre 5 quilos de manera saludable"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p style=\"text-align: justify;\">En la majoria d&#8217;ocasions pot resultar m\u00e9s dif\u00edcil seguir una dieta per perdre 5 quilos que haver de perdre 10 quilos o m\u00e9s.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-1865\" src=\"https:\/\/juliafarre.es\/wp-content\/uploads\/2016\/04\/foto-perder-5-kg.jpg\" alt=\"como adelgazar 5 kilos\" width=\"939\" height=\"530\" srcset=\"https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2016\/04\/foto-perder-5-kg.jpg 939w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2016\/04\/foto-perder-5-kg-300x169.jpg 300w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2016\/04\/foto-perder-5-kg-768x433.jpg 768w\" sizes=\"(max-width: 939px) 100vw, 939px\" \/><\/p>\n<p style=\"text-align: justify;\">Fa pocs dies que hem rebut la primavera i aix\u00f2 vol dir que ja queden poques setmanes perqu\u00e8 s&#8217;acosti l&#8217;estiu, la platja, les vacances i la roba d&#8217;estiu! Aquesta \u00e9s una \u00e8poca especialment positiva per a la majoria de les persones per\u00f2 hi ha a qui li entren les presses per <strong>perdre aquests quilos de m\u00e9s<\/strong> que porten arrossegats des de fa ja alguns mesos i quedaven amagats sota l&#8217;abric.<\/p>\n<h3 style=\"text-align: justify;\">Si tu ets una d&#8217;aquestes persones, et recomano que segueixis els consells que et donar\u00e9 a continuaci\u00f3.<\/h3>\n<p style=\"text-align: justify;\"><iframe src=\"https:\/\/www.youtube.com\/embed\/U5kWAlEEpco\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p style=\"text-align: justify;\">Primer de tot, no t&#8217;atabalis i sobretot no tractis de <a href=\"https:\/\/juliafarre.es\/ca\/perdre-pes\/\">perdre el pes <\/a>que necessites de manera poc saludable. Recorda que moltes \u00abdietes miracle\u00bb que et prometen molta <strong>p\u00e8rdua de pes<\/strong> en poc temps, generen efectes perjudicials en el teu organisme, a m\u00e9s de produir un efecte rebot un cop finalitzades. Per exemple, \u00e9s com\u00fa en aquests casos <strong>fer dieta<\/strong> en aquesta \u00e8poca de l&#8217;any i despr\u00e9s recuperar tot el pes perdut i fins i tot incrementar-lo m\u00e9s durant les vacances d&#8217;agost. La meva intenci\u00f3 \u00e9s que perdis aquests quilos que et sobren de manera saludable.<\/p>\n<p style=\"text-align: justify;\">Amb una <strong>dieta saludable<\/strong> pots baixar de 0,5 a 1 kg de pes a la setmana. Aix\u00f2 vol dir de 2 a 4 kg al mes. Per tant, tens temps fins les vacances de poder fer una dieta equilibrada per <strong>aprimar-te<\/strong> i arribar al teu objectiu sense deixar-te la salut pel cam\u00ed.<\/p>\n<p style=\"text-align: justify;\">Baixar poc pes \u00e9s m\u00e9s cost\u00f3s que baixar molt. Si nom\u00e9s et sobren 5 kg, vol dir que et trobes m\u00e9s a prop del teu pes saludable i, en aquestes ocasions, el cos no sol baixar el seu<strong> volum de greix<\/strong> amb tanta facilitat.<\/p>\n<p style=\"text-align: justify;\">[vc_column][vc_cta h2=\u00bb\u00bb add_button=\u00bbright\u00bb btn_title=\u00bbIr al art\u00edculo\u00bb btn_color=\u00bbwarning\u00bb btn_i_align=\u00bbright\u00bb btn_i_icon_fontawesome=\u00bbfa fa-hand-o-right\u00bb btn_add_icon=\u00bbtrue\u00bb btn_link=\u00bburl:http%3A%2F%2Fjuliafarre.es%2Fca%2Fdietes%2Fdieta-per-aprimar%2Fdietes-daprimament-el-metode-del-plat%2F||\u00bb]Article recomanat: \u00abDietes d&#8217;aprimament:\u00a0El m\u00e8tode del plat\u00bb\u00bb[\/vc_cta][\/vc_column]<\/p>\n<p style=\"text-align: justify;\">A vegades tendim a pensar que per haver de baixar nom\u00e9s uns pocs quilos no val la pena fer dieta. Et recomano que no siguis de les persones que pensen aix\u00ed. Per la meva experi\u00e8ncia com a <strong>dietista &#8211; nutricionista<\/strong>, sovint el que comencen sent 5 kg, f\u00e0cilment es converteixen en 8 o 10.<\/p>\n<p style=\"text-align: justify;\">El motiu d&#8217;aquest augment progressiu s&#8217;explica f\u00e0cilment. Si ja et sobra una mica de pes, \u00e9s perqu\u00e8 algun dels teus h\u00e0bits diaris no \u00e9s l&#8217;adequat. Per tant, si no li poses soluci\u00f3, el pes anir\u00e0 augmentant progressivament. La teva tend\u00e8ncia, encara que sigui lentament, ser\u00e0 a pujar de pes amb el pas del temps.<\/p>\n<p style=\"text-align: justify;\">Per tant, mantenir uns h\u00e0bits saludables i detectar all\u00f2 que est\u00e0s fent malament, \u00e9s la clau per corregir aquest exc\u00e9s de pes.<\/p>\n<h2><strong>Consells per perdre 5 quilos de pes<\/strong><\/h2>\n<p style=\"text-align: justify;\">Primer de tot, et recomano apuntar durant una setmana tot el que menges en un full de paper a manera de seguiment com la de l&#8217;exemple que et deixo a continuaci\u00f3. Pots utilitzar aquesta si et serveix o adaptar-la als teus h\u00e0bits de menjar.<\/p>\n<pre class=\"text\">\n<table id=\"tablepress-38\" class=\"tablepress tablepress-id-38 tablepress-responsive tablepress-responsive-phone\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\">DILLUNS<\/th><th class=\"column-3\">DIMARTS<\/th><th class=\"column-4\">DIMECRES<\/th><th class=\"column-5\">DIJOUS<\/th><th class=\"column-6\">DIVENDRES<\/th><th class=\"column-7\">DISSABTE<\/th><th class=\"column-8\">DIUMENGE<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">ESMORZAR<\/td><td class=\"column-2\"><\/td><td class=\"column-3\"><\/td><td class=\"column-4\"><\/td><td class=\"column-5\"><\/td><td class=\"column-6\"><\/td><td class=\"column-7\"><\/td><td class=\"column-8\"><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">MIG MAT\u00cd<\/td><td class=\"column-2\"><\/td><td class=\"column-3\"><\/td><td class=\"column-4\"><\/td><td class=\"column-5\"><\/td><td class=\"column-6\"><\/td><td class=\"column-7\"><\/td><td class=\"column-8\"><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">DINAR<\/td><td class=\"column-2\"><\/td><td class=\"column-3\"><\/td><td class=\"column-4\"><\/td><td class=\"column-5\"><\/td><td class=\"column-6\"><\/td><td class=\"column-7\"><\/td><td class=\"column-8\"><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">BERENAR<\/td><td class=\"column-2\"><\/td><td class=\"column-3\"><\/td><td class=\"column-4\"><\/td><td class=\"column-5\"><\/td><td class=\"column-6\"><\/td><td class=\"column-7\"><\/td><td class=\"column-8\"><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\">SOPAR<\/td><td class=\"column-2\"><\/td><td class=\"column-3\"><\/td><td class=\"column-4\"><\/td><td class=\"column-5\"><\/td><td class=\"column-6\"><\/td><td class=\"column-7\"><\/td><td class=\"column-8\"><\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\">ALTRES<\/td><td class=\"column-2\"><\/td><td class=\"column-3\"><\/td><td class=\"column-4\"><\/td><td class=\"column-5\"><\/td><td class=\"column-6\"><\/td><td class=\"column-7\"><\/td><td class=\"column-8\"><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-38 from cache --><\/pre>\n<p style=\"text-align: justify;\">Coses que has d&#8217;apuntar en el full de seguiment:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Nombre de menjars que fas.<\/li>\n<li>Qu\u00e8 menges?<\/li>\n<li>Quants caf\u00e8s et prens?<\/li>\n<li>Activitat f\u00edsica realitzada.<\/li>\n<li>Quantes hores has dormit?<\/li>\n<li>Quantitat de begudes alcoh\u00f2liques i refrescos.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Tamb\u00e9 \u00e9s important que destaquis d&#8217;un color menjars que has fet en restaurants o si has picotejat algun dia entre hores. En definitiva, hauries apuntar tot all\u00f2 que consideris rellevant.<\/p>\n<p style=\"text-align: justify;\">Un cop passada la setmana, et sorprendr\u00e0s de la quantitat de coses que menges sense ser-ne conscient.<\/p>\n<p style=\"text-align: justify;\">\u00c9s normal que pensis que aquesta setmana de control dels teus \u00e0pats no \u00e9s lo habitual, b\u00e9 perqu\u00e8 has com\u00e8s excessos extra, perqu\u00e8 has tingut m\u00e9s compromisos, m\u00e9s dinars de feina, etc. Probablement, la teva vida social \u00e9s aix\u00ed sovint durant l&#8217;any, per tant, qualsevol setmana que escullis per realitzar aquest seguiment, podria ser el teu dia a dia habitual.<\/p>\n<p style=\"text-align: justify;\">Un cop emplenada la graella setmanal et recomano que et plantegis <strong>tres objectius assolibles<\/strong>.<\/p>\n<p style=\"text-align: justify;\">[vc_column][\/vc_column][vc_row][vc_column][vc_cta h2=\u00bb\u00bb add_button=\u00bbright\u00bb btn_title=\u00bbCONTACTA AQU\u00cd\u00bb btn_color=\u00bbwarning\u00bb btn_i_align=\u00bbright\u00bb btn_i_icon_fontawesome=\u00bbfa fa-hand-o-right\u00bb btn_add_icon=\u00bbtrue\u00bb btn_link=\u00bburl:http%3A%2F%2Fjuliafarre.es\/ca%2Fdietes-a-barcelona||\u00bb]Si vols seguir una <strong>dieta per a perdre pes<\/strong> <span style=\"text-decoration: underline;\">presencialment a Barcelona<\/span> o <span style=\"text-decoration: underline;\"><span style=\"color: #000000; text-decoration: underline;\"><a href=\"https:\/\/juliafarre.es\/ca\/dietes-online\/\">online<\/a> <\/span><\/span>contacta amb mi i estar\u00e9 encantada d&#8217;ajudar-te.[\/vc_cta][vc_column_text]<\/p>\n<h3><strong>3 objectius per aprimar-te 5 quilos<\/strong><\/h3>\n<p>Pots adaptar els teus objectius en funci\u00f3 dels resultats que hagis obtingut fruit del teu seguiment, alguns exemples d&#8217;h\u00e0bits saludables que et podries plantejar podrien ser:<\/p>\n<ul>\n<li>Prendre com a m\u00e0xim 2 caf\u00e8s al dia.<\/li>\n<li>Tractar d&#8217;esmorzar tots els dies a casa.<\/li>\n<li>Intentar no sortir a sopar fora de casa entre setmana.<\/li>\n<li>Fer trajectes caminant.<\/li>\n<li>Anar al gimn\u00e0s 2 o 3 dies per setmana.<\/li>\n<li>Berenar b\u00e9 per tractar de no picar entre el berenar i el sopar o mentre cuines.<\/li>\n<li>Menjar fruita cada dia.<\/li>\n<li>Menjar m\u00e9s peix i menys carn.<\/li>\n<li>Evitar la xocolata i les patates fregides de bossa.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Un cop marcats els objectius, torna a fer el registre durant un parell de setmanes m\u00e9s per poder avaluar si has complert amb ells. Posteriorment Pesa&#8217;t per observar si s&#8217;han produ\u00eft canvis. Un cop assolits aquests tres objectius, si encara no has aconseguit aprimar els quilos que vols, marca&#8217;t tres objectius m\u00e9s.<\/p>\n<p style=\"text-align: justify;\">D&#8217;aquesta manera, aconseguir\u00e0s anar introduint en el teu dia a dia una s\u00e8rie <strong>d&#8217;h\u00e0bits saludables<\/strong> que t&#8217;ajudaran a perdre aquests <strong>5 quilos que et sobren<\/strong>.<\/p>\n<p style=\"text-align: justify;\"><span class='bctt-click-to-tweet'><span class='bctt-ctt-text'><a href='https:\/\/x.com\/intent\/tweet?text=Perd%205%20quilos%20abans%20de%20l%27estiu%20amb%20aquest%20men%C3%BA%20setmanal&#038;related=Julia_farre&#038;url=https%3A%2F%2Fjuliafarre.es%2Fca%2F%3Fp%3D1841&#038;via=Julia_farre' target='_blank'rel=\"noopener noreferrer\">Perd 5 quilos abans de l&#039;estiu amb aquest men\u00fa setmanal <\/a><\/span><a href='https:\/\/x.com\/intent\/tweet?text=Perd%205%20quilos%20abans%20de%20l%27estiu%20amb%20aquest%20men%C3%BA%20setmanal&#038;related=Julia_farre&#038;url=https%3A%2F%2Fjuliafarre.es%2Fca%2F%3Fp%3D1841&#038;via=Julia_farre' target='_blank' class='bctt-ctt-btn'rel=\"noopener noreferrer\">Compartir en X<\/a><\/span><\/p>\n<h3><strong>Exemple de dieta setmanal per baixar 5 kg<\/strong><\/h3>\n<pre class=\"text\">\n<table id=\"tablepress-40\" class=\"tablepress tablepress-id-40 tablepress-responsive tablepress-responsive-phone\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\">DILLUNS<\/th><th class=\"column-3\">DIMARTS<\/th><th class=\"column-4\">DIMECRES<\/th><th class=\"column-5\">DIJOUS<\/th><th class=\"column-6\">DIVENDRES<\/th><th class=\"column-7\">DISSABTE<\/th><th class=\"column-8\">DIUMENGE<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">ESMORZAR<\/td><td class=\"column-2\">Caf\u00e8 amb llet desnatada sense sucre. Pa amb tom\u00e0quet i sal.<\/td><td class=\"column-3\">Caf\u00e8 amb llet desnatada sense sucre. Pa amb pit de gall d\u2019indi.<\/td><td class=\"column-4\">2 iogurts desnatats amb 3 cullerades soperes de muesli.<\/td><td class=\"column-5\">200 ml de llet desnatada amb 30gr. de flocs de civada.<\/td><td class=\"column-6\">Te amb llet desnatada sense sucre. Pa amb pernil dol\u00e7.<\/td><td class=\"column-7\">Torrada de pa integral amb formatge fresc 0% i melmelada sense sucre afegit.<\/td><td class=\"column-8\">Suc de taronja natural. Pa integral amb 1 ou remenat.<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">MIG MAT\u00cd<\/td><td class=\"column-2\">2 kiwis<\/td><td class=\"column-3\">1 suc de taronja natural<\/td><td class=\"column-4\">1 pera<\/td><td class=\"column-5\">1 poma<\/td><td class=\"column-6\">1 pl\u00e0tan<\/td><td class=\"column-7\">Bol amb maduixes.<\/td><td class=\"column-8\">1 iogurt bevible 0%.<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">DINAR\u00a0<\/td><td class=\"column-2\">Pollastre a la papillota amb verdures i patata al forn.<br \/>\nIogurt desnatat.<\/td><td class=\"column-3\">Esp\u00e0rrecs blancs amb pebre.<br \/>\n<br \/>\nLlenties estofades amb verdures.<br \/>\n<br \/>\nIogurt desnatat.<\/td><td class=\"column-4\">Quinoa amb verdures.<br \/>\n<br \/>\nConill a la brasa.<br \/>\n<br \/>\n1 gelatina sense sucre.<\/td><td class=\"column-5\">Amanida de canonges, r\u00facula, pastanaga ratllada, espirals de pasta integral, formatge fresc desnatat i salm\u00f3 fumat.<br \/>\n<br \/>\n1 iogurt desnatat.<\/td><td class=\"column-6\">Amanida d\u2019espinacs amb tom\u00e0quet cherry, api, cigrons i tofu.<br \/>\n<br \/>\nIogurt desnatat.<\/td><td class=\"column-7\">Hamburguesa de bou a la planxa amb mostassa a la antiga i panet amb guarnici\u00f3 de cogombre, tom\u00e0quet i raves.<br \/>\n<br \/>\n1 gelatina sense sucre.<\/td><td class=\"column-8\">Gaspatxo. Arr\u00f2s amb s\u00e8pia.<br \/>\n<br \/>\nIogurt desnatat.<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">BERENAR<\/td><td class=\"column-2\">1 poma<\/td><td class=\"column-3\">1 pl\u00e0tan<\/td><td class=\"column-4\">Bol amb maduixes<\/td><td class=\"column-5\">2 prunes<\/td><td class=\"column-6\">2 talls de mel\u00f3<\/td><td class=\"column-7\">1\u00a0suc de taronja natural<\/td><td class=\"column-8\">Maced\u00f2nia de fruita natural<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\">SOPAR\u00a0<\/td><td class=\"column-2\">Brou de verdures amb fideus.<br \/>\n<br \/>\nOus remenats amb xampinyons.<br \/>\n<br \/>\n1 gelatina sense sucre.<\/td><td class=\"column-3\">Mongeta verda amb 1 patata petita.<br \/>\n<br \/>\nLlenguado a la planxa amb llimona.<br \/>\n<br \/>\nIogurt desnatat.<\/td><td class=\"column-4\">Minestra de verdures amb 1 patata petita i 1 ou escaldat.<br \/>\n<br \/>\n1 iogurt desnatat.<\/td><td class=\"column-5\">Crema de carabassa i pastanaga.<br \/>\n<br \/>\nLlobarro al forn amb patata.<br \/>\n<br \/>\n1 gelatina sense sucre.<\/td><td class=\"column-6\">Truita de carbass\u00f3 al microones. 2 biscotes de pa.<br \/>\n<br \/>\n1 iogurt desnatat.<\/td><td class=\"column-7\">1 fajita de blat de moro amb pollastre, ceba, tom\u00e0quet i pebrots.<br \/>\n<br \/>\n1infusi\u00f3.<\/td><td class=\"column-8\">Amanida de r\u00facula, canonges i pebrot vermell. Truita francesa amb 2 biscotes.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-40 from cache --><\/pre>\n<p style=\"text-align: justify;\">Una dieta per perdre pes sempre ha de ser personalitzada a la despesa energ\u00e8tica de cada persona. Si aquestes\u00a0recomanacions no s&#8217;adapten a les teves necesitats, pots contactar amb mi\u00a0per a una dieta adaptada a tu.<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>En la majoria d&#8217;ocasions pot resultar m\u00e9s dif\u00edcil seguir una dieta per perdre 5 quilos que haver de perdre 10 quilos o m\u00e9s. Fa pocs dies que hem rebut la primavera i aix\u00f2 vol dir que ja queden poques setmanes perqu\u00e8 s&#8217;acosti l&#8217;estiu, la platja, les vacances i la roba d&#8217;estiu! Aquesta \u00e9s una \u00e8poca [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1865,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[8],"tags":[],"class_list":["post-1841","post","type-post","status-publish","format-standard","has-post-thumbnail","category-alimentacio-equilibrada","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Com perdre 5 kilos de manera saludable abans de l&#039;estiu | J\u00falia Farr\u00e9<\/title>\n<meta name=\"description\" content=\"Necessites perdre 5 kilos abans de l&#039;estiu? 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