{"id":1794,"date":"2020-07-24T20:54:34","date_gmt":"2020-07-25T01:54:34","guid":{"rendered":"http:\/\/cambiable-nutricion.com\/blog\/?p=1794"},"modified":"2020-07-24T20:56:59","modified_gmt":"2020-07-25T01:56:59","slug":"como-cambiar-habitos-parte-i","status":"publish","type":"post","link":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/2020\/07\/24\/como-cambiar-habitos-parte-i\/","title":{"rendered":"\u00bfC\u00d3MO CAMBIAR H\u00c1BITOS? PARTE I"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"683\" height=\"1024\" src=\"https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/07\/slices-assorted-fruits-near-water-bottle-3766257-683x1024.jpg\" alt=\"\" class=\"wp-image-1795\" srcset=\"https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/07\/slices-assorted-fruits-near-water-bottle-3766257-683x1024.jpg 683w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/07\/slices-assorted-fruits-near-water-bottle-3766257-200x300.jpg 200w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/07\/slices-assorted-fruits-near-water-bottle-3766257-768x1152.jpg 768w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/07\/slices-assorted-fruits-near-water-bottle-3766257-1024x1536.jpg 1024w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/07\/slices-assorted-fruits-near-water-bottle-3766257-1365x2048.jpg 1365w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/07\/slices-assorted-fruits-near-water-bottle-3766257-scaled.jpg 1707w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><figcaption>Photo by\u00a0<strong><a href=\"https:\/\/www.pexels.com\/@alexazabache?utm_content=attributionCopyText&amp;utm_medium=referral&amp;utm_source=pexels\">Alex Azabache<\/a><\/strong>\u00a0from\u00a0<strong><a href=\"https:\/\/www.pexels.com\/photo\/slices-assorted-fruits-near-water-bottle-3766257\/?utm_content=attributionCopyText&amp;utm_medium=referral&amp;utm_source=pexels\">Pexels<\/a><\/strong><\/figcaption><\/figure>\n\n\n<p><span style=\"color: #808080;\">En nuestra \u00faltima<strong><span style=\"color: #7c84c0;\"> publicaci\u00f3n<\/span><\/strong> hablamos de la<span style=\"color: #92c13e;\"> IMPORTANCIA<\/span> de <span style=\"color: #7c84c0;\"><strong>identificar<\/strong><\/span> nuestros <strong><span style=\"color: #92c13e;\">H\u00c1BITOS<\/span><\/strong>, de <strong>reconocer<\/strong> los <strong><span style=\"color: #7c84c0;\">susceptibles de mejora<\/span><\/strong> y de <strong><span style=\"color: #92c13e;\">CAMBIAR<\/span><\/strong> aquellos que realmente <span style=\"color: #7c84c0;\"><strong>deseamos<\/strong><\/span> <span style=\"color: #92c13e;\"><strong>cambiar<\/strong><\/span>; para lograr <span style=\"color: #7c84c0;\"><strong>CAMBIOS PERMANENTES<\/strong><\/span> en nuestra <span style=\"color: #92c13e;\"><strong>ALIMENTACI\u00d3N<\/strong> <\/span>y <span style=\"color: #7c84c0;\"><strong>NUTRICI\u00d3N<\/strong><\/span>; por lo que hoy queremos hablarte de\u00a0 \u00bf<span style=\"color: #92c13e;\"><strong>c\u00f3mo<\/strong> <\/span>pasar a la <span style=\"color: #7c84c0;\"><strong>ACCI\u00d3N<\/strong><\/span>?.<\/span><\/p>\n<p><span style=\"color: #808080;\">Empezaremos por <span style=\"color: #92c13e;\"><strong>definir<\/strong><\/span> \u00bf<span style=\"color: #7c84c0;\"><strong>QU\u00c9<\/strong><\/span> es un <strong><span style=\"color: #92c13e;\">H\u00c1BITO<\/span><\/strong>?:<\/span><\/p>\n<blockquote>\n<p><span style=\"color: #808080;\"><em>Es una<span style=\"color: #7c84c0;\"><strong> rutina<\/strong> <\/span>o <span style=\"color: #92c13e;\"><strong>comportamiento<\/strong> <\/span>que se <span style=\"color: #7c84c0;\"><strong>repite<\/strong> <\/span><span style=\"color: #92c13e;\"><strong>regularmente<\/strong><\/span> y tiende a <strong>ocurrir<span style=\"color: #7c84c0;\"> inconscientemente<\/span><\/strong>.<\/em><strong>&#8220;<\/strong><\/span><\/p>\n<\/blockquote>\n<blockquote>\n<p><span style=\"color: #808080;\"><em><strong><span style=\"color: #92c13e;\">Costumbre<\/span> <\/strong>o <span style=\"color: #7c84c0;\"><strong>pr\u00e1ctica<\/strong><\/span> <span style=\"color: #92c13e;\"><strong>adquirida<\/strong> <\/span>por <span style=\"color: #7c84c0;\"><strong>frecuencia de repetici\u00f3n<\/strong><\/span> de un <span style=\"color: #92c13e;\"><strong>acto<\/strong><\/span>.&#8221;<\/em><\/span><\/p>\n<\/blockquote>\n<p><span style=\"color: #808080;\">En ambas definiciones la <span style=\"color: #7c84c0;\"><strong>pieza clave<\/strong><\/span> es la <span style=\"color: #92c13e;\"><strong>repetici\u00f3n<\/strong><\/span> para tener como <span style=\"color: #7c84c0;\"><strong>resultado<\/strong><\/span> que un <span style=\"color: #92c13e;\"><strong>acto<\/strong><\/span> sea <span style=\"color: #7c84c0;\"><strong>inconsciente<\/strong><\/span> y <span style=\"color: #92c13e;\"><strong>autom\u00e1tico<\/strong><\/span>; todo esto con el <span style=\"color: #7c84c0;\"><strong>fin evolutivo<\/strong><\/span> de <span style=\"color: #92c13e;\"><strong>INCREMENTAR<\/strong><\/span> la<span style=\"color: #7c84c0;\"><strong> EFICIENCIA<\/strong><\/span> de nuestro<span style=\"color: #92c13e;\"><strong> CUERPO<\/strong><\/span> y <span style=\"color: #7c84c0;\"><strong>CEREBRO<\/strong><\/span>; para lograr <span style=\"color: #92c13e;\"><strong>hacer<\/strong> <\/span>el <span style=\"color: #7c84c0;\"><strong>mayor n\u00famero de cosas<\/strong> <\/span>con el <span style=\"color: #92c13e;\"><strong>menor esfuerzo posible<\/strong><\/span>.<\/span><\/p>\n<p><span style=\"color: #808080;\">El <span style=\"color: #7c84c0;\"><strong>proceso<\/strong> <\/span>para lograr <span style=\"color: #92c13e;\"><strong>APRENDER<\/strong><\/span>, <span style=\"color: #7c84c0;\"><strong>FORMAR<\/strong><\/span> y\/o <span style=\"color: #92c13e;\"><strong>CAMBIAR<\/strong><\/span> <span style=\"color: #7c84c0;\"><strong>h\u00e1bitos<\/strong><\/span> incluye<span style=\"color: #92c13e;\"><strong> 3 elementos<\/strong><\/span> <strong>indispensables<\/strong>:<\/span><\/p>\n<ul>\n<li><span style=\"color: #808080;\"><span style=\"color: #808080;\">Un <\/span><span style=\"color: #7c84c0;\"><strong>detonador<\/strong><\/span><span style=\"color: #808080;\">, una <\/span><span style=\"color: #92c13e;\"><strong>se\u00f1al<\/strong> <\/span><span style=\"color: #808080;\">o un <\/span><span style=\"color: #7c84c0;\"><strong>recordatorio<\/strong><\/span><span style=\"color: #808080;\"> del <\/span><span style=\"color: #92c13e;\"><strong>h\u00e1bito<\/strong> <\/span><span style=\"color: #808080;\">que queremos implementar: es el\u00a0<\/span><span style=\"color: #7c84c0;\"><b>est\u00edmulo<\/b><\/span><b style=\"color: #808080;\"> <\/b><span style=\"color: #808080;\">que<\/span><strong style=\"color: #808080;\"> inicia<\/strong><span style=\"color: #808080;\"> &#8220;x&#8221; <\/span><span style=\"color: #92c13e;\"><strong>comportamiento<\/strong><\/span><span style=\"color: #808080;\">.\u00a0<\/span><\/span><\/li>\n<li><span style=\"color: #808080;\">Una <span style=\"color: #7c84c0;\"><strong>rutina<\/strong> <\/span>o un <span style=\"color: #92c13e;\"><strong>plan de acci\u00f3n<\/strong><\/span> para<span style=\"color: #7c84c0;\"><strong> implementar<\/strong> <\/span>el <span style=\"color: #92c13e;\"><strong>h\u00e1bito<\/strong><\/span><\/span><span style=\"color: #808080;\">: es la <span style=\"color: #7c84c0;\"><strong>ejecuci\u00f3n<\/strong><\/span>; y\u00a0<\/span><\/li>\n<li><span style=\"color: #808080;\">Una <span style=\"color: #92c13e;\"><strong>recompensa<\/strong><\/span>: es el <span style=\"color: #7c84c0;\"><strong>beneficio<\/strong> <\/span>que obtenemos y que <strong>nos permite<\/strong> <span style=\"color: #92c13e;\"><strong>continuar<\/strong> <\/span>con la implementaci\u00f3n del <span style=\"color: #7c84c0;\"><strong>h\u00e1bito<\/strong><\/span>.<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #808080;\">Es decir la <strong><span style=\"color: #92c13e;\">formaci\u00f3n<\/span><\/strong> y\/o <span style=\"color: #7c84c0;\"><strong>integraci\u00f3n<\/strong><\/span> de un <span style=\"color: #92c13e;\"><strong>H\u00c1BITO SALUDABLE<\/strong><\/span> requiere de <span style=\"color: #7c84c0;\"><strong>TIEMPO<\/strong> <\/span>y <span style=\"color: #92c13e;\"><strong>CONSTANCIA<\/strong><\/span>; esta es la <span style=\"color: #7c84c0;\"><strong>raz\u00f3n<\/strong><\/span> de que no sea tan sencillo desplazar y\/o reemplazar un <span style=\"color: #92c13e;\"><strong>H\u00c1BITO NO SALUDABLE<\/strong><\/span>; por eso es recomendable ir incorporando<span style=\"color: #7c84c0;\"><strong> un solo h\u00e1bito saludable a la vez<\/strong> <\/span>pero que este sea capaz de <strong>generar <span style=\"color: #92c13e;\">cambios en cadena<\/span><\/strong>; entonces:<\/span><\/p>\n<p><strong><span style=\"color: #808080;\">\u00bf<span style=\"color: #7c84c0;\">POR<\/span> <span style=\"color: #92c13e;\">D\u00d3NDE<\/span> <span style=\"color: #7c84c0;\">EMPIEZO<\/span>?<\/span><\/strong><\/p>\n<p><span style=\"color: #808080;\">Como lo mencionamos el <span style=\"color: #92c13e;\">fin<\/span> es pasar a la<span style=\"color: #7c84c0;\"><strong> acci\u00f3n<\/strong><\/span>; as\u00ed que sigue los siguientes pasos:<\/span><\/p>\n<ul>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>Analiza<\/strong> <\/span>los <span style=\"color: #7c84c0;\"><strong>h\u00e1bitos<\/strong><\/span> que consideras son <span style=\"color: #92c13e;\"><strong>susceptibles de mejora<\/strong><\/span> y <span style=\"color: #7c84c0;\"><strong>elige uno<\/strong><\/span>.<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>Establece<\/strong> <\/span>una <span style=\"color: #7c84c0;\"><strong>meta<\/strong> <\/span>y un <span style=\"color: #92c13e;\"><strong>objetivo<\/strong><\/span>.<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"><strong>Identifica<\/strong><\/span> y<span style=\"color: #92c13e;\"><strong> establece<\/strong><\/span>\u00a0 \u00bf<span style=\"color: #7c84c0;\"><strong>cu\u00e1l<\/strong><\/span> ser\u00eda el <span style=\"color: #92c13e;\"><strong>recordatorio<\/strong><\/span>, la<span style=\"color: #7c84c0;\"><strong> rutina<\/strong> <\/span>y la <span style=\"color: #92c13e;\"><strong>recompensa<\/strong><\/span>?<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #7c84c0;\"><strong>EJEMPLO:\u00a0<\/strong><\/span><\/p>\n<p><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>H\u00c1BITO<\/strong><\/span> <strong>susceptible de mejora y que quiero cambiar<\/strong>: &#8220;Tomo muy poca agua y m\u00e1s refresco&#8221;<\/span><\/p>\n<p><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"><strong>META<\/strong><\/span>: &#8220;Tomar agua&#8221;<\/span><\/p>\n<p><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>OBJETIVO<\/strong><\/span>: &#8220;A partir de hoy tomar\u00e9 2 l de agua al d\u00eda por las siguientes 4 semanas&#8221;<\/span><\/p>\n<p><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"><strong>RECORDATORIO<\/strong><\/span>: Una alarma y una botella\/termo de 2 l que me indique cuando haya alcanzado la meta.<\/span><\/p>\n<p><span style=\"color: #808080;\"><strong><span style=\"color: #92c13e;\">RUTINA (plan de acci\u00f3n)<\/span><\/strong>:<strong> a)<\/strong> tendr\u00e9 una botella al alcance de mi mano para tomar agua simple,<strong> b)<\/strong> cada hora tomar\u00e9 el equivalente de medio vaso de agua simple o cada dos horas tomar\u00e9 un vaso de agua simple, <strong>c)<\/strong> pondr\u00e9 alarmas para recordar tomar agua simple, etc.<\/span><\/p>\n<p><span style=\"color: #808080;\"><strong><span style=\"color: #7c84c0;\">RECOMPENSA<\/span><\/strong> (\u00a1ojo! la <strong>recompensa<\/strong> que elijas <span style=\"color: #92c13e;\"><strong>debe<\/strong><\/span> ser <span style=\"color: #7c84c0;\"><strong>congruente<\/strong><\/span> con la <span style=\"color: #92c13e;\"><strong>meta<\/strong> <\/span>y con la <span style=\"color: #7c84c0;\"><strong>integraci\u00f3n<\/strong> <\/span>de <span style=\"color: #92c13e;\"><strong>h\u00e1bitos saludables<\/strong><\/span>): comprarme una botella\/termo con una frase inspiradora.<\/span><\/p>\n<h4><span style=\"color: #808080;\">\u00bf<span style=\"color: #7c84c0;\"><strong>Quieres<\/strong><\/span>\u00a0<strong><span style=\"color: #92c13e;\">saber<\/span>\u00a0<\/strong>m\u00e1s?, escr\u00edbenos:\u00a0<a style=\"color: #808080;\" href=\"mailto:hola@cambiable-nutricion.com\"><strong>hola@cambiable-nutricion.com<\/strong><\/a><\/span><\/h4>\n<p><span style=\"color: #808080;\"><strong>Publicaci\u00f3n escrita por:<\/strong><\/span><\/p>\n<h5><span style=\"color: #7c84c0;\"><strong>Clara Paula Zepahua Cotlame<\/strong><\/span><\/h5>\n<h5><span style=\"color: #92c13e;\"><strong>Nutri\u00f3loga\/ Coach Nutricional<\/strong><\/span><\/h5>\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>En nuestra \u00faltima publicaci\u00f3n hablamos de la IMPORTANCIA de identificar nuestros H\u00c1BITOS, de reconocer los susceptibles de mejora y de &hellip; <\/p>\n<p><a href=\"https:\/\/cambiable-nutricion.com\/blog\/index.php\/2020\/07\/24\/como-cambiar-habitos-parte-i\/\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"spay_email":""},"categories":[137],"tags":[504,316,165,153,517,141],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1794"}],"collection":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/comments?post=1794"}],"version-history":[{"count":13,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1794\/revisions"}],"predecessor-version":[{"id":1808,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1794\/revisions\/1808"}],"wp:attachment":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/media?parent=1794"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/categories?post=1794"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/tags?post=1794"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}