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c o n s e j o s p u e d e n a y u d a r l e a m o t i v a r s e p a r a p a r t i c i p a r a c t i v a m e n t e e n
m e j o r a r s u n u t r i c i n y l o s h b i t o s d e e j e r c i c i o s . C o m p r t a l o s c o n s u s
a m i g o s , p g u e l o s e n c a r t e l e s e n e l r e f r i g e r a d o r o l l v e l o s e n l a
c a r t e r a . P e r m i t a q u e l e i n s p i r e n p a r a h a c e r e l e c c i o n e s s a l u d a b l e s t o d o s
l o s d a s .
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n T e n g a c u i d a d o e n n o r e d u c i r l a s c a l o r a s d r s t i c a m e n t e ; s u c u e r p o
c r e e r q u e s e e s t m u r i e n d o d e h a m b r e y e l m e t a b o l i s m o s e h a r m s
l e n t o . C o m e r d e m a s i a d o p o c o p u e d e d i s m i n u i r e l r i t m o c o n q u e p i e r d e p e s o
y p u e d e d a a r l e l a s a l u d .
n D i s f r u t e d e v e r d u r a s s a b r o s a s , b a j a s e n c a l o r a s , i n c l u i d a s
h a b i c h u e l a s , e s p i n a c a , b r c o l i , c a l a b a c i n e s , z a n a h o r i a s y c o l .
n A u n q u e e s t c o n t r o l a n d o s u d i e t a , p u e d e p e r m i t i r s e a l g n g u s t o d e v e z
e n c u a n d o .
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n B e b a u n o s 8 v a s o s d e a g u a p o r d a , m s s i e s t h a c i e n d o e j e r c i c i o .
n H i d r t e s e m i e n t r a s h a c e e j e r c i c i o . B e b a 8 o n z a s d e a g u a e n t r e 2 0 y 3 0
m i n u t o s a n t e s d e l e j e r c i c i o , e n t r e 4 y 8 o n z a s c a d a 1 0 1 5 m i n u t o s
d u r a n t e e l e j e r c i c i o y 8 o n z a s d e n t r o d e l o s 3 0 m i n u t o s p o s t e r i o r e s a l
e j e r c i c i o .
n N o c u e n t e l a s b e b i d a s c o n c a f e n a c o m o f o r m a s d e o b t e n e r m s a g u a . L a
c a f e n a e s d i u r t i c a , l o q u e l e h a c e p e r d e r a g u a .
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n H a g a e j e r c i c i o p o r u n m n i m o d e 2 0 a 3 0 m i n u t o s , d e 3 a 5 v e c e s p o r
s e m a n a , p a r a m a n t e n e r l a s a l u d d e s u c o r a z n .
n E s t r e s e . L o s m s c u l o s f l e x i b l e s s e l a s t i m a r n c o n m e n o s f a c i l i d a d .
n E n v e z d e c o n d u c i r , c a m i n e h a s t a l a t i e n d a d e l a e s q u i n a c u a n d o
n e c e s i t e c o m p r a r p o c o s a r t c u l o s .
n C u a n d o v a y a a l t r a b a j o , e s t a c i o n e a l g u n a s c u a d r a s m s l e j o s o e n e l
e x t r e m o m s l e j a n o d e l a p a r c a m i e n t o y c a m i n e d e i d a y d e v u e l t a a s u
l u g a r d e t r a b a j o ; y s i e m p r e q u e p u e d a , u s e l a s e s c a l e r a s .
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n D i s f r u t e d e u n r e f r i g e r i o s a l u d a b l e , c o m o p o r e j e m p l o u n a f r u t a o
t o r t a s d e a r r o z i n t e g r a l , e n t r e l a s c o m i d a s . E s t o l e d a r e n e r g a s , l e
h a r s e n t i r m e n o s h a m b r e y l e a c e l e r a r e l m e t a b o l i s m o .
n P a r a e v i t a r n i v e l e s d e e n e r g a d e s u b i b a j a , c o m a m s c a r b o h i d r a t o s
c o m p l e j o s , t a l e s c o m o g r a n o s y v e r d u r a s .
n H a g a q u e l a e n s a l a d a s e a u n a p a r t e i m p o r t a n t e d e s u m e n . E l i j a l a
l e c h u g a d e h o j a s m s o s c u r a s , c o m o p o r e j e m p l o l a l e c h u g a r o m a n a o d e
h o j a s m o r a d a s . T i e n e n m s n u t r i e n t e s q u e l a s q u e t i e n e n h o j a s d e c o l o r e s
m s c l a r o s .
n P r e p r e s e u n a l m u e r z o p a r a l l e v a r q u e i n c l u y a p a l i t o s d e z a n a h o r i a y
u n a m a n z a n a .
n S i c o m e a f u e r a , e v i t e l o s a l i m e n t o s f r i t o s y l a s s a l s a s p e s a d a s . E n s u
l u g a r , p i d a p e s c a d o o p o l l o g r i l l a d o , a s a d o o a l h o r n o , o p r e p a r e u n a
e n s a l a d a d e l a m e s a d e e n s a l a d a s ; s l o a s e g r e s e d e l i m i t a r l o s
a g r e g a d o s q u e t i e n e n u n c o n t e n i d o a l t o d e g r a s a s s a t u r a d a s , c o m o q u e s o ,
f i d e o s f r i t o s y t r o z o s d e t o c i n o , a s c o m o t a m b i n l a s e n s a l a d a s y a
p r e p a r a d a s c a r g a d a s d e a d e r e z o s .
S a b a q u e e l p r o g r a m a p a r a c o n t r o l a r e l p e s o C a r e A l l i e s H e a l t h y S t e p s
t o W e i g h t L o s s p u e d e a y u d a r l e ?
D e l p r i m e r p a s o p a r a l l e v a r u n a v i d a m s s a l u d a b l e .
E l p r o g r a m a C a r e A l l i e s H e a l t h y S t e p s t o W e i g h t L o s s l e a y u d a r a
c o n t r o l a r s u p e s o s i n e n f o c a r s e e n l a d i e t a . L e a y u d a r a t e n e r
c o n f i a n z a , a v o l v e r s e m s a c t i v o , a c o m e r m s s a n o y a c a m b i a r l o s
h b i t o s . P u e d e s e l e c c i o n a r e n t r e d o s o p c i o n e s c o n v e n i e n t e s , u n p r o g r a m a
t e l e f n i c o o u n p r o g r a m a e n l n e a , o u n a c o m b i n a c i n d e a m b o s .
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[ 0 0 0 . 0 0 0 . 0 0 0 0 ] .
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o p e r a t i v a s . T o d o s l o s p r o d u c t o s y s e r v i c i o s s o n b r i n d a d o s e x c l u s i v a m e n t e
p o r d i c h a s s u b s i d i a r i a s o p e r a t i v a s y n o p o r C I G N A C o r p o r a t i o n . D i c h a s
s u b s i d i a r i a s o p e r a t i v a s i n c l u y e n I n t e r n a t i o n a l R e h a b i l i t a t i o n
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