{"id":22753,"date":"2020-05-14T14:32:18","date_gmt":"2020-05-14T12:32:18","guid":{"rendered":"https:\/\/www.thegretaescape.com\/blog\/?p=22753"},"modified":"2020-05-14T16:15:10","modified_gmt":"2020-05-14T14:15:10","slug":"come-tornare-in-forma-dopo-la-quarantena","status":"publish","type":"post","link":"https:\/\/www.thegretaescape.com\/blog\/come-tornare-in-forma-dopo-la-quarantena\/","title":{"rendered":"Come tornare in forma dopo la quarantena"},"content":{"rendered":"<p>Chi pi\u00f9 chi meno, abbiamo sicuramente accusato tutte queste settimane in casa con vita sedentaria.<br \/>\nAbbiamo dovuto <a href=\"https:\/\/www.thegretaescape.com\/blog\/cosa-comprare-quando-si-e-in-quarantena\/\">fare la spesa con meno frequenza<\/a>, meno prodotti freschi.<br \/>\nAbbiamo dovuto organizzare 3 pasti al giorno in casa quando molti di noi erano abituati da anni a fare colazione al bar e uno spuntino veloce per pranzo.<br \/>\nAbbiamo dovuto <strong>rinunciare a palestra e attivit\u00e0 all&#8217;aria aperta<\/strong> per tanto tempo perdendo tono muscolare e buona abitudine.<\/p>\n<p>La mia vita, viaggi a parte, non \u00e8 cambiata radicalmente ma da alcuni mesi mi portavo dietro un po&#8217; di <strong>malessere fisico<\/strong>.<br \/>\nIl faticoso trasloco dell&#8217;anno scorso, il <strong>cambio di vita e abitudini<\/strong> e ora anche <strong>la quarantena<\/strong> a dare il colpo di grazia. Ho preso molti kg, soprattutto per lo <strong>stress<\/strong> e con la comparsa di <strong>acidit\u00e0 e gastrite<\/strong> mi sono decisa: bisogna <strong>rimettersi in forma<\/strong>, si prova <strong>una nuova dieta<\/strong>!<\/p>\n<p>Con me non funziona nulla di drastico perch\u00e8, come ben sapete,<strong> amo mangiare cose buone<\/strong>. Il momento del pranzo e soprattutto della cena sono sacri e dopo 15 anni ai fornelli \u00e8 difficile farmi <strong>cambiare abitudini<\/strong>. Ma qualche sacrificio \u00e8 il momento di farlo.<br \/>\nBisogna <strong>depurarsi<\/strong> per bene e<strong> rimettersi in forma<\/strong> con l&#8217;attivit\u00e0 pi\u00f9 adatta ad ogni peso.<\/p>\n<p><strong>La mia dieta<\/strong> \u00e8 appena cominciata. Si tratta di una <strong>dieta a zona<\/strong> che prevede, nella giornata, 3 pasti principali controllati e 2 spuntini, a met\u00e0 mattina e a met\u00e0 pomeriggio.<br \/>\nIo che mi alzo tardi la mattina la modificher\u00f2 leggermente saltando lo spuntino di met\u00e0 mattina ed inserendolo prima di andare a letto.<\/p>\n<div class='stb-container stb-style-info stb-no-caption'><div class='stb-caption'><div class='stb-logo'><img class='stb-logo__image' 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' alt='img'\/><\/div><div class='stb-caption-content'><\/div><div class='stb-tool'><\/div><\/div><div class='stb-content'><strong>Cos&#8217;\u00e8 la dieta a zona?<\/strong><br \/>\nLa <em>dieta a Zona<\/em>\u00a0\u00e8 una\u00a0dieta\u00a0low-carb e iperproteica che ruota intorno alla regola del 40-30-30: si basa, cio\u00e8, su un preciso bilanciamento tra i macronutrienti, che prevede che, sia durante i pasti principali che negli spuntini, il 40% delle calorie provenga dai carboidrati, il 30% dalle proteine e il 30% dai grassi.<\/div><\/div>\n<p>Non sono portata a fare <strong>grandi sacrifici alimentari<\/strong> ma, come tutti, ho <strong>urgenza di vedere risultati<\/strong> altrimenti mi demoralizzo.<br \/>\nAbbiner\u00f2 quindi questa dieta ad <strong>un ritorno graduale all&#8217;attivit\u00e0 fisica<\/strong>.<br \/>\nAvevo smesso di <strong>andare in palestra<\/strong> e di correre proprio a causa del trasloco e dell&#8217;aumento rapido di peso. L&#8217;<strong>attivit\u00e0 fisica<\/strong> faceva parte della mia quotidianit\u00e0 e mi faceva sentire veramente bene. Eppure ora, dopo il lungo stop, ripartire \u00e8 davvero difficile.<br \/>\nVuoi perch\u00e8, fuori forma, non sono in grado di fare gli esercizi e <strong>raggiungere le prestazioni di un tempo<\/strong>. Vuoi perch\u00e8 <strong>sedentariet\u00e0 e pigrizia<\/strong> sono una brutta malattia e darsi quel calcetto per ripartire a volte \u00e8 davvero durissima.<\/p>\n<p>Complice l&#8217;attuale <strong>chiusura delle palestre<\/strong>, ma anche l&#8217;arrivo della bella stagione, comincer\u00f2 con <strong>camminate veloci<\/strong> graduali. Almeno 2 volte a settimana ma ancora meglio se a giorni alterni.<br \/>\nIl mio obiettivo \u00e8 camminare inizialmente un&#8217;ora, arrivare alle due ore per poi inserire brevi tratti di corsa lenta per far salire il cuore e allenare con calma ginocchia e caviglie allo sforzo.<\/p>\n<p><strong>Mi interessa dimagrire<\/strong> ma ancora di pi\u00f9 ho fretta di <strong>tornare a stare bene<\/strong>. Voglio sentirmi forte, in salute e <strong>tornare ad avere fiducia in me stessa<\/strong>.<\/p>\n<p>Sulle storie di <em>Instagram<\/em> vi racconto ogni giorno le attivit\u00e0 svolte, quel che mangio e <strong>i risultati ottenuti<\/strong>. Non senza rendervi partecipi dei miei momenti di sconforto che so arriveranno!<\/p>\n<p>Se sei curiosa, seguimi sul mio profilo <em>Instagram<\/em>: <a href=\"https:\/\/www.instagram.com\/thegretaescape\/\">clicca qui<\/a>!<br \/>\nE se invece <strong>vuoi affrontare con me questo viaggio<\/strong> decisamente tosto, risponder\u00f2 a tutte le tue domande e ci supporteremo a vicenda!<\/p>\n<p>Let&#8217;s go!<\/p>\n<p>&nbsp;<\/p>\n[Foto copertina by Pixabay.com]\n","protected":false},"excerpt":{"rendered":"<p>Chi pi\u00f9 chi meno, abbiamo sicuramente accusato tutte queste settimane in casa con vita sedentaria. Abbiamo dovuto fare la spesa con meno frequenza, meno prodotti freschi. Abbiamo dovuto organizzare 3&hellip;<\/p>\n","protected":false},"author":3,"featured_media":22760,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_bos_mb_destination":[""],"footnotes":""},"categories":[1285],"tags":[1125,382,1342,462],"class_list":["post-22753","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-italia","tag-attivita-fisica","tag-consigli","tag-dieta","tag-sport"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Come tornare in forma dopo la quarantena: il programma che sto seguendo<\/title>\n<meta name=\"description\" content=\"Sono ingrassata in quarantena, che dieta devo fare? 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