{"id":11175,"date":"2025-09-21T06:28:00","date_gmt":"2025-09-21T06:28:00","guid":{"rendered":"https:\/\/www.dailybase.com\/es\/?p=11175"},"modified":"2025-09-16T16:34:49","modified_gmt":"2025-09-16T16:34:49","slug":"las-4-reglas-para-perder-peso-sin-dietas-consejos-para-adelgazar-sin-obsesionarse","status":"publish","type":"post","link":"https:\/\/www.dailybase.com\/es\/las-4-reglas-para-perder-peso-sin-dietas-consejos-para-adelgazar-sin-obsesionarse\/","title":{"rendered":"Las 4 reglas para perder peso sin dietas: consejos para adelgazar sin obsesionarse"},"content":{"rendered":"\n<p>Volver de vacaciones y descubrir que la b\u00e1scula marca un par de kilos de m\u00e1s es casi un cl\u00e1sico. No pasa nada: entre comidas m\u00e1s abundantes, menos ejercicio y esa relajaci\u00f3n que tanto nos merecemos, es l\u00f3gico que el cuerpo lo note.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"631\" src=\"https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/09\/perder-peso-a-los-50-1024x631.jpg\" alt=\"perder peso sin pasar hambre a los 40\" class=\"wp-image-11177\" srcset=\"https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/09\/perder-peso-a-los-50-1024x631.jpg 1024w, https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/09\/perder-peso-a-los-50-300x185.jpg 300w, https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/09\/perder-peso-a-los-50-768x474.jpg 768w, https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/09\/perder-peso-a-los-50-1170x722.jpg 1170w, https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/09\/perder-peso-a-los-50-585x361.jpg 585w, https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/09\/perder-peso-a-los-50.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>La buena noticia es que no hace falta ponerse a dieta estricta para recuperar el equilibrio. Seg\u00fan el epidemi\u00f3logo italiano <strong><a href=\"https:\/\/www.corriere.it\/piccole-dosi-franco-berrino\/25_agosto_23\/franco-berrino-per-dimagrire-non-servono-diete-ma-solo-4-semplici-regole-queste-94f800bd-2e31-443e-827e-a13da87d6xlk.shtml\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Franco Berrino,<\/a><\/strong> la clave est\u00e1 en cuatro reglas sencillas que puedes aplicar en tu <strong><a href=\"https:\/\/www.dailybase.com\/es\/category\/lifestyle\/\">d\u00eda a d\u00eda<\/a><\/strong> sin obsesionarte.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-1-mastica-y-mucho\">1. Mastica (y mucho)<\/h2>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Puede sonar b\u00e1sico, pero es m\u00e1s importante de lo que parece. Estudios han demostrado que quienes mastican m\u00e1s veces cada bocado producen menos grelina, la hormona que abre el apetito, y m\u00e1s hormonas que ayudan a calmarlo, como la colecistoquinina. En resumen: <strong>si masticas despacio, te llenas antes y reduces las ganas de seguir<\/strong> picando.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-2-cena-temprano-o-incluso-saltatela\">2. Cena temprano (o incluso s\u00e1ltatela)<\/h2>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Berrino recomienda <strong>dejar al menos 14 horas entre la cena y el desayuno<\/strong>. Esa especie de ayuno nocturno ayuda al cuerpo a quemar mejor la energ\u00eda acumulada. Adem\u00e1s, cuanto m\u00e1s ligera sea la cena, mejor. Lo ideal es que la parte fuerte del d\u00eda sea el almuerzo, siguiendo el ritmo natural de la luz solar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-llena-el-plato-de-alimentos-que-ayudan-a-no-engordar\">3. Llena el plato de alimentos que ayudan a no engordar<\/h2>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Aqu\u00ed entran en juego los cl\u00e1sicos: <strong>verduras, legumbres, cereales integrales, fruta, frutos secos y fermentados<\/strong> como yogur o k\u00e9fir. Estos alimentos no solo sacian, tambi\u00e9n mejoran la microbiota intestinal, clave para mantener un metabolismo saludable.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-4-limita-los-ultraprocesados\">4. Limita los ultraprocesados<\/h2>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Si quieres perder peso sin dietas, toca poner freno a lo que m\u00e1s hace da\u00f1o: refrescos, patatas fritas, dulces industriales, embutidos, carnes procesadas y harinas refinadas. No se trata de prohibirlos de por vida, pero s\u00ed de que pasen a un papel secundario.<\/p>\n\n\n\n<p>En definitiva, adelgazar no es cuesti\u00f3n de contar calor\u00edas como si fueran cromos, sino de cambiar h\u00e1bitos poco a poco. Mastica m\u00e1s, cena antes, apuesta por comida real y reduce ultraprocesados. Sin milagros ni dietas imposibles, solo con l\u00f3gica y constancia.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Volver de vacaciones y descubrir que la b\u00e1scula marca un par de kilos de m\u00e1s es casi un cl\u00e1sico. No pasa nada: entre comidas m\u00e1s abundantes, menos ejercicio y esa&hellip;<\/p>\n","protected":false},"author":372,"featured_media":11176,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2],"tags":[],"class_list":["post-11175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"acf":[],"featured_image_src":"https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/09\/adelgazar-a-los-50.webp","author_info":{"display_name":"diego","author_link":"https:\/\/www.dailybase.com\/es\/author\/diego\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.4 (Yoast SEO v26.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Las 4 reglas para perder peso sin dietas: consejos para adelgazar sin obsesionarse - Daily Base ES<\/title>\n<meta name=\"description\" content=\"Conoce los 4 tips m\u00e9dicos para perder peso sin necesidad de hacer dieta ni pasar hambre, a partir de los 40.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.dailybase.com\/es\/las-4-reglas-para-perder-peso-sin-dietas-consejos-para-adelgazar-sin-obsesionarse\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Las 4 reglas para perder peso sin dietas: consejos para adelgazar sin obsesionarse\" \/>\n<meta property=\"og:description\" content=\"Conoce los 4 tips m\u00e9dicos para perder peso sin necesidad de hacer dieta ni pasar hambre, a partir de los 40.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.dailybase.com\/es\/las-4-reglas-para-perder-peso-sin-dietas-consejos-para-adelgazar-sin-obsesionarse\/\" \/>\n<meta property=\"og:site_name\" content=\"Daily Base ES\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/dailybasecom\" \/>\n<meta property=\"article:published_time\" content=\"2025-09-21T06:28:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/09\/adelgazar-a-los-50.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"diego\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@Dailybasecom\" \/>\n<meta name=\"twitter:site\" content=\"@Dailybasecom\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"diego\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.dailybase.com\/es\/las-4-reglas-para-perder-peso-sin-dietas-consejos-para-adelgazar-sin-obsesionarse\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.dailybase.com\/es\/las-4-reglas-para-perder-peso-sin-dietas-consejos-para-adelgazar-sin-obsesionarse\/\"},\"author\":{\"name\":\"diego\",\"@id\":\"https:\/\/www.dailybase.com\/es\/#\/schema\/person\/7c1ac12d1c5f2a53474db98fd2091f6b\"},\"headline\":\"Las 4 reglas para perder peso sin dietas: consejos para adelgazar sin obsesionarse\",\"datePublished\":\"2025-09-21T06:28:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.dailybase.com\/es\/las-4-reglas-para-perder-peso-sin-dietas-consejos-para-adelgazar-sin-obsesionarse\/\"},\"wordCount\":371,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.dailybase.com\/es\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.dailybase.com\/es\/las-4-reglas-para-perder-peso-sin-dietas-consejos-para-adelgazar-sin-obsesionarse\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.dailybase.com\/es\/wp-content\/uploads\/sites\/11\/2025\/09\/adelgazar-a-los-50.webp\",\"articleSection\":[\"Lifestyle\"],\"inLanguage\":\"es-ES\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.dailybase.com\/es\/las-4-reglas-para-perder-peso-sin-dietas-consejos-para-adelgazar-sin-obsesionarse\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.dailybase.com\/es\/las-4-reglas-para-perder-peso-sin-dietas-consejos-para-adelgazar-sin-obsesionarse\/\",\"url\":\"https:\/\/www.dailybase.com\/es\/las-4-reglas-para-perder-peso-sin-dietas-consejos-para-adelgazar-sin-obsesionarse\/\",\"name\":\"Las 4 reglas para perder peso sin dietas: consejos para adelgazar sin obsesionarse - 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