{"id":386,"date":"2026-08-07T04:03:59","date_gmt":"2026-08-07T04:03:59","guid":{"rendered":"https:\/\/www.institutocarlahenke.com.br\/curso-de-reeducacao-alimentar\/?page_id=386"},"modified":"2026-08-11T22:03:44","modified_gmt":"2026-08-12T01:03:44","slug":"modulo-9","status":"publish","type":"page","link":"https:\/\/www.institutocarlahenke.com.br\/curso-de-reeducacao-alimentar\/modulo-9\/","title":{"rendered":"M\u00f3dulo 9 \u2022 Emagrecimento Real"},"content":{"rendered":"<p><center><br \/>\n<iframe \nsrc=\"https:\/\/www.youtube.com\/embed\/2JEK2bXGpss?playsinline=1&#038;rel=0&#038;modestbranding=1\" \nwidth=\"90%\" \nheight=\"365px\" \nframeborder=\"0\" \nallowfullscreen=\"allowfullscreen\"><br \/>\n<\/iframe><br \/>\n<\/center><\/p>\n<p>&nbsp;&nbsp;<\/p>\n<h1 class=\"PDq2pG_selectionAnchorContainer\" data-section-id=\"3mtq1d\" data-start=\"362\" data-end=\"389\">\ud83e\udde0\u00a0MAPA MENTAL \u2014 M\u00d3DULO 9<\/h1>\n<h2 data-section-id=\"163oh5e\" data-start=\"29\" data-end=\"91\">\ud83c\udf3f COMO O EMAGRECIMENTO ACONTECE COM A REEDUCA\u00c7\u00c3O ALIMENTAR<\/h2>\n<h3 data-section-id=\"u84df8\" data-start=\"93\" data-end=\"118\">\ud83c\udfaf OBJETIVO DO M\u00d3DULO<\/h3>\n<p data-start=\"120\" data-end=\"131\">Aprender a:<\/p>\n<ul data-start=\"133\" data-end=\"504\">\n<li data-section-id=\"f5uhir\" data-start=\"133\" data-end=\"208\">Entender como a reeduca\u00e7\u00e3o alimentar pode contribuir para o emagrecimento<\/li>\n<li data-section-id=\"ozq3xb\" data-start=\"209\" data-end=\"248\">Emagrecer de forma gradual e cont\u00ednua<\/li>\n<li data-section-id=\"88wn2e\" data-start=\"249\" data-end=\"290\">Evitar mudan\u00e7as radicais na alimenta\u00e7\u00e3o<\/li>\n<li data-section-id=\"fsu3v3\" data-start=\"291\" data-end=\"359\">Aumentar o volume do prato sem aumentar excessivamente as calorias<\/li>\n<li data-section-id=\"xwn0i2\" data-start=\"360\" data-end=\"408\">Utilizar \u00e1gua, fibras e prote\u00ednas como aliadas<\/li>\n<li data-section-id=\"zn59qf\" data-start=\"409\" data-end=\"447\">Observar a resposta do pr\u00f3prio corpo<\/li>\n<li data-section-id=\"1rap498\" data-start=\"448\" data-end=\"504\">Criar h\u00e1bitos que possam ser mantidos ao longo da vida<\/li>\n<\/ul>\n<blockquote data-start=\"506\" data-end=\"670\">\n<p data-start=\"508\" data-end=\"670\"><strong data-start=\"508\" data-end=\"632\">O objetivo n\u00e3o \u00e9 apenas perder peso, mas construir um estilo de vida diferente, que voc\u00ea consiga levar para a vida toda.<\/strong><\/p>\n<\/blockquote>\n<hr data-start=\"672\" data-end=\"675\" \/>\n<h1 data-section-id=\"1lax5ep\" data-start=\"677\" data-end=\"700\">\ud83d\udca7 A \u00c1GUA COMO ALIADA<\/h1>\n<h3 data-section-id=\"14d82oo\" data-start=\"702\" data-end=\"743\"><span role=\"text\"><strong data-start=\"706\" data-end=\"743\">A PRIMEIRA REGRA DO EMAGRECIMENTO<\/strong><\/span><\/h3>\n<p data-start=\"745\" data-end=\"818\">A aula destaca a import\u00e2ncia de manter o consumo de \u00e1gua ao longo do dia.<\/p>\n<p data-start=\"820\" data-end=\"858\">A \u00e1gua \u00e9 apresentada como aliada para:<\/p>\n<ul data-start=\"860\" data-end=\"958\">\n<li data-section-id=\"19dm7c0\" data-start=\"860\" data-end=\"872\">Hidrata\u00e7\u00e3o<\/li>\n<li data-section-id=\"1b5h06p\" data-start=\"873\" data-end=\"884\">Saciedade<\/li>\n<li data-section-id=\"lcoq9u\" data-start=\"885\" data-end=\"917\">Evitar confundir sede com fome<\/li>\n<li data-section-id=\"1lw4z9\" data-start=\"918\" data-end=\"958\">Fazer parte da rotina de emagrecimento<\/li>\n<\/ul>\n<h3 data-section-id=\"17aizvb\" data-start=\"960\" data-end=\"980\">\ud83d\udca7 CRIE O H\u00c1BITO<\/h3>\n<p data-start=\"982\" data-end=\"1003\">Tenha uma garrafinha:<\/p>\n<ul data-start=\"1005\" data-end=\"1070\">\n<li data-section-id=\"1j7kxao\" data-start=\"1005\" data-end=\"1014\">Em casa<\/li>\n<li data-section-id=\"u6m3pi\" data-start=\"1015\" data-end=\"1028\">No trabalho<\/li>\n<li data-section-id=\"9n4ck4\" data-start=\"1029\" data-end=\"1039\">Na bolsa<\/li>\n<li data-section-id=\"1idrwpg\" data-start=\"1040\" data-end=\"1070\">Durante as atividades do dia<\/li>\n<\/ul>\n<p data-start=\"1072\" data-end=\"1073\">\u2193<\/p>\n<p data-start=\"1075\" data-end=\"1138\"><strong data-start=\"1075\" data-end=\"1138\">\u00c1gua sempre por perto \u2192 mais facilidade para criar o h\u00e1bito<\/strong><\/p>\n<hr data-start=\"1140\" data-end=\"1143\" \/>\n<h3 data-section-id=\"gq8qun\" data-start=\"1145\" data-end=\"1181\">\ud83d\udccf UMA REFER\u00caNCIA PARA O CONSUMO<\/h3>\n<p data-start=\"1183\" data-end=\"1200\">A aula apresenta:<\/p>\n<p data-start=\"1202\" data-end=\"1227\"><strong data-start=\"1202\" data-end=\"1227\">35 ml \u00d7 peso corporal<\/strong><\/p>\n<p data-start=\"1229\" data-end=\"1262\">como uma refer\u00eancia para adultos.<\/p>\n<p data-start=\"1264\" data-end=\"1328\">Para pessoas acima de 50\u201360 anos, \u00e9 apresentada a refer\u00eancia de:<\/p>\n<p data-start=\"1330\" data-end=\"1355\"><strong data-start=\"1330\" data-end=\"1355\">25 ml \u00d7 peso corporal<\/strong><\/p>\n<p data-start=\"1357\" data-end=\"1394\">A necessidade pode aumentar conforme:<\/p>\n<ul data-start=\"1396\" data-end=\"1467\">\n<li data-section-id=\"16xay0r\" data-start=\"1396\" data-end=\"1403\">Calor<\/li>\n<li data-section-id=\"vykkg5\" data-start=\"1404\" data-end=\"1422\">Exposi\u00e7\u00e3o ao sol<\/li>\n<li data-section-id=\"1r6izek\" data-start=\"1423\" data-end=\"1441\">Atividade f\u00edsica<\/li>\n<li data-section-id=\"1j4d9eb\" data-start=\"1442\" data-end=\"1448\">Suor<\/li>\n<li data-section-id=\"1ir7u7z\" data-start=\"1449\" data-end=\"1467\">Sensa\u00e7\u00e3o de sede<\/li>\n<\/ul>\n<blockquote data-start=\"1469\" data-end=\"1588\">\n<p data-start=\"1471\" data-end=\"1588\"><strong data-start=\"1471\" data-end=\"1550\">N\u00e3o tente tomar toda a quantidade de uma s\u00f3 vez. Distribua ao longo do dia.<\/strong><\/p>\n<\/blockquote>\n<hr data-start=\"1590\" data-end=\"1593\" \/>\n<h1 data-section-id=\"1k31bku\" data-start=\"1595\" data-end=\"1615\">\ud83e\udd57 VOLUME NO PRATO<\/h1>\n<h3 data-section-id=\"1m2c084\" data-start=\"1617\" data-end=\"1665\"><span role=\"text\"><strong data-start=\"1621\" data-end=\"1665\">N\u00c3O \u00c9 PRECISO CORTAR QUASE TODA A COMIDA<\/strong><\/span><\/h3>\n<p data-start=\"1667\" data-end=\"1680\">A proposta \u00e9:<\/p>\n<p data-start=\"1682\" data-end=\"1703\"><strong data-start=\"1682\" data-end=\"1703\">Diminuir excessos<\/strong><\/p>\n<ul data-start=\"1705\" data-end=\"1706\">\n<li data-section-id=\"3szy\" data-start=\"1705\" data-end=\"1706\"><\/li>\n<\/ul>\n<p data-start=\"1708\" data-end=\"1761\"><strong data-start=\"1708\" data-end=\"1761\">Aumentar o volume de alimentos com menos calorias<\/strong><\/p>\n<h3 data-section-id=\"1qglijy\" data-start=\"1763\" data-end=\"1789\">\ud83e\udd66 COLOQUE MAIS VOLUME<\/h3>\n<p data-start=\"1791\" data-end=\"1800\">Priorize:<\/p>\n<ul data-start=\"1802\" data-end=\"1843\">\n<li data-section-id=\"zpz3q0\" data-start=\"1802\" data-end=\"1812\">Verduras<\/li>\n<li data-section-id=\"uqtszs\" data-start=\"1813\" data-end=\"1822\">Legumes<\/li>\n<li data-section-id=\"1xwvtrr\" data-start=\"1823\" data-end=\"1831\">Folhas<\/li>\n<li data-section-id=\"1qx21b9\" data-start=\"1832\" data-end=\"1843\">Prote\u00ednas<\/li>\n<\/ul>\n<p data-start=\"1845\" data-end=\"1856\">E mantenha:<\/p>\n<ul data-start=\"1858\" data-end=\"1926\">\n<li data-section-id=\"zcmdcp\" data-start=\"1858\" data-end=\"1895\">Carboidratos em quantidade adequada<\/li>\n<li data-section-id=\"1ao2az3\" data-start=\"1896\" data-end=\"1926\">Feij\u00e3o ou outras leguminosas<\/li>\n<\/ul>\n<p data-start=\"1928\" data-end=\"1929\">\u2193<\/p>\n<h3 data-section-id=\"1pdcblo\" data-start=\"1931\" data-end=\"1984\"><span role=\"text\"><strong data-start=\"1935\" data-end=\"1984\">MAIS VOLUME + MENOS CALORIAS \u2192 MAIS SACIEDADE<\/strong><\/span><\/h3>\n<p data-start=\"1986\" data-end=\"2146\">A aula utiliza a compara\u00e7\u00e3o entre uma coxinha e uma por\u00e7\u00e3o de legumes para mostrar que alimentos com menor densidade cal\u00f3rica podem ocupar mais espa\u00e7o no prato.<\/p>\n<hr data-start=\"2148\" data-end=\"2151\" \/>\n<h1 data-section-id=\"1bcdpkr\" data-start=\"2153\" data-end=\"2176\">\ud83e\udd66 FIBRAS E PROTE\u00cdNAS<\/h1>\n<h3 data-section-id=\"6f784p\" data-start=\"2178\" data-end=\"2206\"><span role=\"text\"><strong data-start=\"2182\" data-end=\"2206\">ALIADAS DA SACIEDADE<\/strong><\/span><\/h3>\n<p data-start=\"2208\" data-end=\"2223\">A aula destaca:<\/p>\n<p data-start=\"2225\" data-end=\"2235\"><strong data-start=\"2225\" data-end=\"2235\">Fibras<\/strong><\/p>\n<ul data-start=\"2237\" data-end=\"2238\">\n<li data-section-id=\"3szy\" data-start=\"2237\" data-end=\"2238\"><\/li>\n<\/ul>\n<p data-start=\"2240\" data-end=\"2253\"><strong data-start=\"2240\" data-end=\"2253\">Prote\u00ednas<\/strong><\/p>\n<p data-start=\"2255\" data-end=\"2256\">\u2193<\/p>\n<ul data-start=\"2258\" data-end=\"2357\">\n<li data-section-id=\"8bekzs\" data-start=\"2258\" data-end=\"2279\">Ajudam na saciedade<\/li>\n<li data-section-id=\"1rucsos\" data-start=\"2280\" data-end=\"2309\">Fazem a digest\u00e3o mais lenta<\/li>\n<li data-section-id=\"qzmgu\" data-start=\"2310\" data-end=\"2357\">Ajudam a permanecer satisfeito por mais tempo<\/li>\n<\/ul>\n<h3 data-section-id=\"1m9xsa9\" data-start=\"2359\" data-end=\"2375\">\ud83c\udf7d\ufe0f NO PRATO<\/h3>\n<p data-start=\"2377\" data-end=\"2399\"><strong data-start=\"2377\" data-end=\"2399\">Verduras + legumes<\/strong><\/p>\n<ul data-start=\"2401\" data-end=\"2402\">\n<li data-section-id=\"3szy\" data-start=\"2401\" data-end=\"2402\"><\/li>\n<\/ul>\n<p data-start=\"2404\" data-end=\"2416\"><strong data-start=\"2404\" data-end=\"2416\">Prote\u00edna<\/strong><\/p>\n<ul data-start=\"2418\" data-end=\"2419\">\n<li data-section-id=\"3szy\" data-start=\"2418\" data-end=\"2419\"><\/li>\n<\/ul>\n<p data-start=\"2421\" data-end=\"2459\"><strong data-start=\"2421\" data-end=\"2459\">Carboidrato em quantidade adequada<\/strong><\/p>\n<p data-start=\"2461\" data-end=\"2462\">\u2193<\/p>\n<h3 data-section-id=\"ogiq7c\" data-start=\"2464\" data-end=\"2519\"><span role=\"text\"><strong data-start=\"2468\" data-end=\"2519\">MAIS SACIEDADE COM MENOR QUANTIDADE DE CALORIAS<\/strong><\/span><\/h3>\n<hr data-start=\"2521\" data-end=\"2524\" \/>\n<h1 data-section-id=\"1skkvak\" data-start=\"2526\" data-end=\"2554\">\ud83c\udf5a CARBOIDRATO N\u00c3O \u00c9 VIL\u00c3O<\/h1>\n<h3 data-section-id=\"1sqxvx0\" data-start=\"2556\" data-end=\"2617\"><span role=\"text\"><strong data-start=\"2560\" data-end=\"2617\">NO EMAGRECIMENTO, N\u00c3O \u00c9 PRECISO EXCLUIR O CARBOIDRATO<\/strong><\/span><\/h3>\n<p data-start=\"2619\" data-end=\"2628\">Exemplos:<\/p>\n<ul data-start=\"2630\" data-end=\"2674\">\n<li data-section-id=\"16z2hwc\" data-start=\"2630\" data-end=\"2637\">Arroz<\/li>\n<li data-section-id=\"laoine\" data-start=\"2638\" data-end=\"2648\">Macarr\u00e3o<\/li>\n<li data-section-id=\"1vohhsb\" data-start=\"2649\" data-end=\"2657\">Batata<\/li>\n<li data-section-id=\"ojesh6\" data-start=\"2658\" data-end=\"2668\">Mandioca<\/li>\n<li data-section-id=\"1o4kk4\" data-start=\"2669\" data-end=\"2674\">P\u00e3o<\/li>\n<\/ul>\n<p data-start=\"2676\" data-end=\"2691\">A orienta\u00e7\u00e3o \u00e9:<\/p>\n<p data-start=\"2693\" data-end=\"2708\"><strong data-start=\"2693\" data-end=\"2708\">N\u00e3o excluir<\/strong><\/p>\n<p data-start=\"2710\" data-end=\"2711\">\u2193<\/p>\n<p data-start=\"2713\" data-end=\"2737\"><strong data-start=\"2713\" data-end=\"2737\">Adequar a quantidade<\/strong><\/p>\n<p data-start=\"2739\" data-end=\"2740\">\u2193<\/p>\n<p data-start=\"2742\" data-end=\"2788\"><strong data-start=\"2742\" data-end=\"2788\">Combinar com verduras, legumes e prote\u00ednas<\/strong><\/p>\n<blockquote data-start=\"2790\" data-end=\"2931\">\n<p data-start=\"2792\" data-end=\"2931\"><strong data-start=\"2792\" data-end=\"2893\">Para emagrecer, a proposta n\u00e3o \u00e9 retirar completamente o carboidrato, mas adequar sua quantidade.<\/strong><\/p>\n<\/blockquote>\n<hr data-start=\"2933\" data-end=\"2936\" \/>\n<h1 data-section-id=\"18t5lb9\" data-start=\"2938\" data-end=\"2967\">\u2696\ufe0f CALORIAS E PESO CORPORAL<\/h1>\n<h3 data-section-id=\"1kz7f0g\" data-start=\"2969\" data-end=\"3040\"><span role=\"text\"><strong data-start=\"2973\" data-end=\"3040\">O EQUIL\u00cdBRIO ENTRE O QUE VOC\u00ca CONSOME E O QUE SEU CORPO PRECISA<\/strong><\/span><\/h3>\n<p data-start=\"3042\" data-end=\"3058\">Se voc\u00ea consome:<\/p>\n<p data-start=\"3060\" data-end=\"3092\"><strong data-start=\"3060\" data-end=\"3092\">Mais calorias do que precisa<\/strong><\/p>\n<p data-start=\"3094\" data-end=\"3095\">\u2193<\/p>\n<p data-start=\"3097\" data-end=\"3127\"><strong data-start=\"3097\" data-end=\"3127\">Tend\u00eancia de ganho de peso<\/strong><\/p>\n<hr data-start=\"3129\" data-end=\"3132\" \/>\n<p data-start=\"3134\" data-end=\"3145\">Se consome:<\/p>\n<p data-start=\"3147\" data-end=\"3190\"><strong data-start=\"3147\" data-end=\"3190\">Quantidade compat\u00edvel com a necessidade<\/strong><\/p>\n<p data-start=\"3192\" data-end=\"3193\">\u2193<\/p>\n<h3 data-section-id=\"dze9mc\" data-start=\"3195\" data-end=\"3229\"><span role=\"text\"><strong data-start=\"3199\" data-end=\"3229\">TEND\u00caNCIA DE MANTER O PESO<\/strong><\/span><\/h3>\n<hr data-start=\"3231\" data-end=\"3234\" \/>\n<p data-start=\"3236\" data-end=\"3247\">Se consome:<\/p>\n<p data-start=\"3249\" data-end=\"3282\"><strong data-start=\"3249\" data-end=\"3282\">Menos calorias do que precisa<\/strong><\/p>\n<p data-start=\"3284\" data-end=\"3285\">\u2193<\/p>\n<h3 data-section-id=\"17ua4wv\" data-start=\"3287\" data-end=\"3349\"><span role=\"text\"><strong data-start=\"3291\" data-end=\"3349\">D\u00c9FICIT CAL\u00d3RICO \u2192 O CORPO UTILIZA RESERVAS DE ENERGIA<\/strong><\/span><\/h3>\n<h3 data-section-id=\"i7ae56\" data-start=\"3351\" data-end=\"3373\">\ud83e\udde0 A IDEIA CENTRAL<\/h3>\n<p data-start=\"3375\" data-end=\"3444\">N\u00e3o existe uma quantidade cal\u00f3rica exata apresentada para cada aluno.<\/p>\n<p data-start=\"3446\" data-end=\"3469\">A proposta do m\u00f3dulo \u00e9:<\/p>\n<p data-start=\"3471\" data-end=\"3483\"><strong data-start=\"3471\" data-end=\"3483\">Observar<\/strong><\/p>\n<p data-start=\"3485\" data-end=\"3486\">\u2193<\/p>\n<p data-start=\"3488\" data-end=\"3499\"><strong data-start=\"3488\" data-end=\"3499\">Ajustar<\/strong><\/p>\n<p data-start=\"3501\" data-end=\"3502\">\u2193<\/p>\n<p data-start=\"3504\" data-end=\"3538\"><strong data-start=\"3504\" data-end=\"3538\">Acompanhar a resposta do corpo<\/strong><\/p>\n<hr data-start=\"3540\" data-end=\"3543\" \/>\n<h1 data-section-id=\"m182f8\" data-start=\"3545\" data-end=\"3572\">\u2696\ufe0f ACOMPANHE SUA EVOLU\u00c7\u00c3O<\/h1>\n<h3 data-section-id=\"1toyt72\" data-start=\"3574\" data-end=\"3633\"><span role=\"text\"><strong data-start=\"3578\" data-end=\"3633\">USE A BALAN\u00c7A COMO UMA FERRAMENTA DE ACOMPANHAMENTO<\/strong><\/span><\/h3>\n<p data-start=\"3635\" data-end=\"3652\">Antes de come\u00e7ar:<\/p>\n<ul data-start=\"3654\" data-end=\"3765\">\n<li data-section-id=\"10i9a1c\" data-start=\"3654\" data-end=\"3663\">Pese-se<\/li>\n<li data-section-id=\"1y3xbwf\" data-start=\"3664\" data-end=\"3678\">Anote o peso<\/li>\n<li data-section-id=\"1j1m8c\" data-start=\"3679\" data-end=\"3704\">Utilize o mesmo hor\u00e1rio<\/li>\n<li data-section-id=\"1cfheex\" data-start=\"3705\" data-end=\"3743\">Procure manter condi\u00e7\u00f5es semelhantes<\/li>\n<li data-section-id=\"1l7a966\" data-start=\"3744\" data-end=\"3765\">Registre a evolu\u00e7\u00e3o<\/li>\n<\/ul>\n<h3 data-section-id=\"p5hmsi\" data-start=\"3767\" data-end=\"3804\">\ud83d\udcc5 N\u00c3O \u00c9 PARA PESAR TODOS OS DIAS<\/h3>\n<p data-start=\"3806\" data-end=\"3855\">A orienta\u00e7\u00e3o \u00e9 dar tempo para o corpo se adaptar.<\/p>\n<p data-start=\"3857\" data-end=\"3858\">\u2193<\/p>\n<p data-start=\"3860\" data-end=\"3880\"><strong data-start=\"3860\" data-end=\"3880\">Fa\u00e7a as mudan\u00e7as<\/strong><\/p>\n<p data-start=\"3882\" data-end=\"3883\">\u2193<\/p>\n<p data-start=\"3885\" data-end=\"3912\"><strong data-start=\"3885\" data-end=\"3912\">Mantenha por um per\u00edodo<\/strong><\/p>\n<p data-start=\"3914\" data-end=\"3915\">\u2193<\/p>\n<p data-start=\"3917\" data-end=\"3939\"><strong data-start=\"3917\" data-end=\"3939\">Observe a evolu\u00e7\u00e3o<\/strong><\/p>\n<p data-start=\"3941\" data-end=\"3942\">\u2193<\/p>\n<h3 data-section-id=\"lba7hw\" data-start=\"3944\" data-end=\"3972\"><span role=\"text\"><strong data-start=\"3948\" data-end=\"3972\">AJUSTE SE NECESS\u00c1RIO<\/strong><\/span><\/h3>\n<hr data-start=\"3974\" data-end=\"3977\" \/>\n<h1 data-section-id=\"1neddh7\" data-start=\"3979\" data-end=\"4001\">\ud83d\udcdd FA\u00c7A UM CHECKLIST<\/h1>\n<p data-start=\"4003\" data-end=\"4045\">Se o peso n\u00e3o estiver diminuindo, analise:<\/p>\n<h3 data-section-id=\"pqi6ku\" data-start=\"4047\" data-end=\"4058\">\ud83d\udca7 \u00c1GUA<\/h3>\n<p data-start=\"4060\" data-end=\"4095\">Estou consumindo \u00e1gua regularmente?<\/p>\n<h3 data-section-id=\"1w7sft7\" data-start=\"4097\" data-end=\"4122\">\ud83e\udd66 VERDURAS E LEGUMES<\/h3>\n<p data-start=\"4124\" data-end=\"4151\">Aumentei o volume do prato?<\/p>\n<h3 data-section-id=\"19z31f7\" data-start=\"4153\" data-end=\"4168\">\ud83c\udf57 PROTE\u00cdNA<\/h3>\n<p data-start=\"4170\" data-end=\"4195\">Estou incluindo prote\u00edna?<\/p>\n<h3 data-section-id=\"j8hbko\" data-start=\"4197\" data-end=\"4215\">\ud83c\udf5a CARBOIDRATO<\/h3>\n<p data-start=\"4217\" data-end=\"4244\">A quantidade est\u00e1 adequada?<\/p>\n<h3 data-section-id=\"1m9qiyp\" data-start=\"4246\" data-end=\"4269\">\ud83c\udf55 REFEI\u00c7\u00d5ES LIVRES<\/h3>\n<p data-start=\"4271\" data-end=\"4355\">Estou consumindo frituras, doces, fast food e ultraprocessados com muita frequ\u00eancia?<\/p>\n<p data-start=\"4357\" data-end=\"4358\">\u2193<\/p>\n<h3 data-section-id=\"152dw92\" data-start=\"4360\" data-end=\"4395\"><span role=\"text\"><strong data-start=\"4364\" data-end=\"4395\">ANALISE \u2192 AJUSTE \u2192 CONTINUE<\/strong><\/span><\/h3>\n<hr data-start=\"4397\" data-end=\"4400\" \/>\n<h1 data-section-id=\"1r4dt5b\" data-start=\"4402\" data-end=\"4428\">\ud83c\udf5a AJUSTE AS QUANTIDADES<\/h1>\n<h3 data-section-id=\"13x3k6a\" data-start=\"4430\" data-end=\"4477\"><span role=\"text\"><strong data-start=\"4434\" data-end=\"4477\">OBSERVE COMO SEU CORPO EST\u00c1 RESPONDENDO<\/strong><\/span><\/h3>\n<p data-start=\"4479\" data-end=\"4507\">Exemplo apresentado na aula:<\/p>\n<p data-start=\"4509\" data-end=\"4532\"><strong data-start=\"4509\" data-end=\"4532\">6 colheres de arroz<\/strong><\/p>\n<p data-start=\"4534\" data-end=\"4535\">\u2193<\/p>\n<p data-start=\"4537\" data-end=\"4560\">Se n\u00e3o houver evolu\u00e7\u00e3o:<\/p>\n<p data-start=\"4562\" data-end=\"4578\"><strong data-start=\"4562\" data-end=\"4578\">4\u20135 colheres<\/strong><\/p>\n<ul data-start=\"4580\" data-end=\"4581\">\n<li data-section-id=\"3szy\" data-start=\"4580\" data-end=\"4581\"><\/li>\n<\/ul>\n<p data-start=\"4583\" data-end=\"4610\"><strong data-start=\"4583\" data-end=\"4610\">Mais verduras e legumes<\/strong><\/p>\n<ul data-start=\"4612\" data-end=\"4613\">\n<li data-section-id=\"3szy\" data-start=\"4612\" data-end=\"4613\"><\/li>\n<\/ul>\n<p data-start=\"4615\" data-end=\"4627\"><strong data-start=\"4615\" data-end=\"4627\">Prote\u00edna<\/strong><\/p>\n<p data-start=\"4629\" data-end=\"4630\">\u2193<\/p>\n<h3 data-section-id=\"qcf886\" data-start=\"4632\" data-end=\"4671\"><span role=\"text\"><strong data-start=\"4636\" data-end=\"4671\">OBSERVE A RESPOSTA DO ORGANISMO<\/strong><\/span><\/h3>\n<p data-start=\"4673\" data-end=\"4733\">A proposta \u00e9 fazer pequenos ajustes e acompanhar a evolu\u00e7\u00e3o.<\/p>\n<hr data-start=\"4735\" data-end=\"4738\" \/>\n<h1 data-section-id=\"bbnyxh\" data-start=\"4740\" data-end=\"4775\">\u2696\ufe0f QUANDO CHEGAR AO PESO DESEJADO<\/h1>\n<h3 data-section-id=\"1y5ekhi\" data-start=\"4777\" data-end=\"4797\"><span role=\"text\"><strong data-start=\"4781\" data-end=\"4797\">COMO MANTER?<\/strong><\/span><\/h3>\n<p data-start=\"4799\" data-end=\"4885\">Se continuar com a alimenta\u00e7\u00e3o utilizada para perder peso, pode continuar emagrecendo.<\/p>\n<p data-start=\"4887\" data-end=\"4898\">Nesse caso:<\/p>\n<p data-start=\"4900\" data-end=\"4941\"><strong data-start=\"4900\" data-end=\"4941\">Adicione um pouco mais de carboidrato<\/strong><\/p>\n<p data-start=\"4943\" data-end=\"4944\">\u2193<\/p>\n<p data-start=\"4946\" data-end=\"4968\"><strong data-start=\"4946\" data-end=\"4968\">Observe a evolu\u00e7\u00e3o<\/strong><\/p>\n<h3 data-section-id=\"54ugq5\" data-start=\"4970\" data-end=\"4991\">\u2696\ufe0f SE ESTABILIZAR<\/h3>\n<p data-start=\"4993\" data-end=\"5025\"><strong data-start=\"4993\" data-end=\"5025\">Mantenha aquela alimenta\u00e7\u00e3o.<\/strong><\/p>\n<h3 data-section-id=\"15bxpy2\" data-start=\"5027\" data-end=\"5061\">\ud83d\udcc9 SE CONTINUAR PERDENDO MUITO<\/h3>\n<p data-start=\"5063\" data-end=\"5122\"><strong data-start=\"5063\" data-end=\"5122\">Pode ser necess\u00e1rio aumentar a quantidade de alimentos.<\/strong><\/p>\n<h3 data-section-id=\"h6l33q\" data-start=\"5124\" data-end=\"5152\">\ud83d\udcc8 SE CONTINUAR GANHANDO<\/h3>\n<p data-start=\"5154\" data-end=\"5209\"><strong data-start=\"5154\" data-end=\"5209\">As calorias ainda podem estar acima da necessidade.<\/strong><\/p>\n<blockquote data-start=\"5211\" data-end=\"5329\">\n<p data-start=\"5213\" data-end=\"5329\"><strong data-start=\"5213\" data-end=\"5291\">O objetivo \u00e9 encontrar uma alimenta\u00e7\u00e3o que permita manter o peso desejado.<\/strong><\/p>\n<\/blockquote>\n<hr data-start=\"5331\" data-end=\"5334\" \/>\n<h1 data-section-id=\"jlaroi\" data-start=\"5336\" data-end=\"5368\">\ud83d\udc22 EMAGRECIMENTO \u00c9 UM PROCESSO<\/h1>\n<h3 data-section-id=\"h667zk\" data-start=\"5370\" data-end=\"5403\"><span role=\"text\"><strong data-start=\"5374\" data-end=\"5403\">N\u00c3O \u00c9 DA NOITE PARA O DIA<\/strong><\/span><\/h3>\n<p data-start=\"5405\" data-end=\"5442\">Se o peso foi acumulado durante anos:<\/p>\n<p data-start=\"5444\" data-end=\"5497\"><strong data-start=\"5444\" data-end=\"5497\">N\u00e3o \u00e9 necess\u00e1rio tentar elimin\u00e1-lo em uma semana.<\/strong><\/p>\n<p data-start=\"5499\" data-end=\"5512\">A proposta \u00e9:<\/p>\n<ul data-start=\"5514\" data-end=\"5631\">\n<li data-section-id=\"1gtjy3\" data-start=\"5514\" data-end=\"5529\">Ir aos poucos<\/li>\n<li data-section-id=\"1qn5q1u\" data-start=\"5530\" data-end=\"5551\">Criar novos h\u00e1bitos<\/li>\n<li data-section-id=\"8rkbqv\" data-start=\"5552\" data-end=\"5583\">Reduzir excessos gradualmente<\/li>\n<li data-section-id=\"ysueyw\" data-start=\"5584\" data-end=\"5613\">Evitar cobran\u00e7as exageradas<\/li>\n<li data-section-id=\"60fjp6\" data-start=\"5614\" data-end=\"5631\">N\u00e3o radicalizar<\/li>\n<\/ul>\n<h3 data-section-id=\"w67n51\" data-start=\"5633\" data-end=\"5657\">\ud83c\udf31 PEQUENAS MUDAN\u00c7AS<\/h3>\n<p data-start=\"5659\" data-end=\"5667\"><strong data-start=\"5659\" data-end=\"5667\">Hoje<\/strong><\/p>\n<p data-start=\"5669\" data-end=\"5670\">\u2193<\/p>\n<p data-start=\"5672\" data-end=\"5698\"><strong data-start=\"5672\" data-end=\"5698\">Amanh\u00e3 um pouco melhor<\/strong><\/p>\n<p data-start=\"5700\" data-end=\"5701\">\u2193<\/p>\n<p data-start=\"5703\" data-end=\"5733\"><strong data-start=\"5703\" data-end=\"5733\">Com o tempo, novos h\u00e1bitos<\/strong><\/p>\n<p data-start=\"5735\" data-end=\"5736\">\u2193<\/p>\n<h3 data-section-id=\"p4re6q\" data-start=\"5738\" data-end=\"5762\"><span role=\"text\"><strong data-start=\"5742\" data-end=\"5762\">MUDAN\u00c7A CONT\u00cdNUA<\/strong><\/span><\/h3>\n<hr data-start=\"5764\" data-end=\"5767\" \/>\n<h1 data-section-id=\"1ul68h0\" data-start=\"5769\" data-end=\"5791\">\ud83c\udf6b REDUZA AOS POUCOS<\/h1>\n<h3 data-section-id=\"fbn7vd\" data-start=\"5793\" data-end=\"5837\"><span role=\"text\"><strong data-start=\"5797\" data-end=\"5837\">N\u00c3O PRECISA ELIMINAR TUDO DE UMA VEZ<\/strong><\/span><\/h3>\n<p data-start=\"5839\" data-end=\"5879\">Se voc\u00ea consome chocolate todos os dias:<\/p>\n<p data-start=\"5881\" data-end=\"5898\"><strong data-start=\"5881\" data-end=\"5898\">Todos os dias<\/strong><\/p>\n<p data-start=\"5900\" data-end=\"5901\">\u2193<\/p>\n<p data-start=\"5903\" data-end=\"5925\"><strong data-start=\"5903\" data-end=\"5925\">3 vezes por semana<\/strong><\/p>\n<p data-start=\"5927\" data-end=\"5928\">\u2193<\/p>\n<p data-start=\"5930\" data-end=\"5952\"><strong data-start=\"5930\" data-end=\"5952\">2 vezes por semana<\/strong><\/p>\n<p data-start=\"5954\" data-end=\"5955\">\u2193<\/p>\n<p data-start=\"5957\" data-end=\"5977\"><strong data-start=\"5957\" data-end=\"5977\">1 vez por semana<\/strong><\/p>\n<p data-start=\"5979\" data-end=\"6017\">O mesmo princ\u00edpio pode ser aplicado a:<\/p>\n<ul data-start=\"6019\" data-end=\"6096\">\n<li data-section-id=\"18rn2e7\" data-start=\"6019\" data-end=\"6034\">Refrigerantes<\/li>\n<li data-section-id=\"16wh0ty\" data-start=\"6035\" data-end=\"6042\">Doces<\/li>\n<li data-section-id=\"16xvz05\" data-start=\"6043\" data-end=\"6050\">Bolos<\/li>\n<li data-section-id=\"1752gb4\" data-start=\"6051\" data-end=\"6058\">Pizza<\/li>\n<li data-section-id=\"1btz1re\" data-start=\"6059\" data-end=\"6070\">Fast food<\/li>\n<li data-section-id=\"9bieck\" data-start=\"6071\" data-end=\"6096\">Outros ultraprocessados<\/li>\n<\/ul>\n<blockquote data-start=\"6098\" data-end=\"6201\">\n<p data-start=\"6100\" data-end=\"6201\"><strong data-start=\"6100\" data-end=\"6163\">Se voc\u00ea n\u00e3o consegue excluir de uma vez, reduza aos poucos.<\/strong><\/p>\n<\/blockquote>\n<hr data-start=\"6203\" data-end=\"6206\" \/>\n<h1 data-section-id=\"19x6mmg\" data-start=\"6208\" data-end=\"6246\">\ud83c\udf4e DESCASQUE MAIS, DESEMBRULHE MENOS<\/h1>\n<h3 data-section-id=\"1kopgf8\" data-start=\"6248\" data-end=\"6286\"><span role=\"text\"><strong data-start=\"6252\" data-end=\"6286\">UMA REGRA SIMPLES PARA LEMBRAR<\/strong><\/span><\/h3>\n<p data-start=\"6288\" data-end=\"6301\"><strong data-start=\"6288\" data-end=\"6301\">DESCASCAR<\/strong><\/p>\n<ul data-start=\"6303\" data-end=\"6332\">\n<li data-section-id=\"1ygmqtr\" data-start=\"6303\" data-end=\"6311\">Frutas<\/li>\n<li data-section-id=\"zpz3q0\" data-start=\"6312\" data-end=\"6322\">Verduras<\/li>\n<li data-section-id=\"uqtszs\" data-start=\"6323\" data-end=\"6332\">Legumes<\/li>\n<\/ul>\n<p data-start=\"6334\" data-end=\"6340\">versus<\/p>\n<p data-start=\"6342\" data-end=\"6356\"><strong data-start=\"6342\" data-end=\"6356\">DESEMBALAR<\/strong><\/p>\n<ul data-start=\"6358\" data-end=\"6401\">\n<li data-section-id=\"1g3u4n\" data-start=\"6358\" data-end=\"6371\">Salgadinhos<\/li>\n<li data-section-id=\"10bul5d\" data-start=\"6372\" data-end=\"6382\">Bolachas<\/li>\n<li data-section-id=\"c6n9z8\" data-start=\"6383\" data-end=\"6401\">Ultraprocessados<\/li>\n<\/ul>\n<p data-start=\"6403\" data-end=\"6404\">\u2193<\/p>\n<h3 data-section-id=\"1clbn5d\" data-start=\"6406\" data-end=\"6444\"><span role=\"text\"><strong data-start=\"6410\" data-end=\"6444\">PRIORIZE O QUE VEM DA NATUREZA<\/strong><\/span><\/h3>\n<p data-start=\"6446\" data-end=\"6556\">A proposta \u00e9 aumentar gradualmente os alimentos naturais e reduzir a frequ\u00eancia dos produtos ultraprocessados.<\/p>\n<hr data-start=\"6558\" data-end=\"6561\" \/>\n<h1 data-section-id=\"1k0g4py\" data-start=\"6563\" data-end=\"6595\">\ud83c\udfe0 N\u00c3O PRECISA JOGAR TUDO FORA<\/h1>\n<h3 data-section-id=\"153vi9y\" data-start=\"6597\" data-end=\"6641\"><span role=\"text\"><strong data-start=\"6601\" data-end=\"6641\">REEDUCA\u00c7\u00c3O ALIMENTAR N\u00c3O \u00c9 PROIBI\u00c7\u00c3O<\/strong><\/span><\/h3>\n<p data-start=\"6643\" data-end=\"6698\">Se ainda existem alimentos menos saud\u00e1veis na despensa:<\/p>\n<p data-start=\"6700\" data-end=\"6732\"><strong data-start=\"6700\" data-end=\"6732\">N\u00e3o precisa jogar tudo fora.<\/strong><\/p>\n<p data-start=\"6734\" data-end=\"6747\">A proposta \u00e9:<\/p>\n<p data-start=\"6749\" data-end=\"6773\"><strong data-start=\"6749\" data-end=\"6773\">Reduzir a quantidade<\/strong><\/p>\n<p data-start=\"6775\" data-end=\"6776\">\u2193<\/p>\n<p data-start=\"6778\" data-end=\"6802\"><strong data-start=\"6778\" data-end=\"6802\">Reduzir a frequ\u00eancia<\/strong><\/p>\n<p data-start=\"6804\" data-end=\"6805\">\u2193<\/p>\n<p data-start=\"6807\" data-end=\"6844\"><strong data-start=\"6807\" data-end=\"6844\">Consumir de forma mais espor\u00e1dica<\/strong><\/p>\n<p data-start=\"6846\" data-end=\"6847\">\u2193<\/p>\n<h3 data-section-id=\"1h12qz8\" data-start=\"6849\" data-end=\"6887\"><span role=\"text\"><strong data-start=\"6853\" data-end=\"6887\">MUDAR O H\u00c1BITO SEM RADICALIZAR<\/strong><\/span><\/h3>\n<hr data-start=\"6889\" data-end=\"6892\" \/>\n<h1 data-section-id=\"12q0ukg\" data-start=\"6894\" data-end=\"6915\">\ud83d\udcc9 N\u00c3O TENHA PRESSA<\/h1>\n<h3 data-section-id=\"xnjihi\" data-start=\"6917\" data-end=\"6954\"><span role=\"text\"><strong data-start=\"6921\" data-end=\"6954\">CADA EVOLU\u00c7\u00c3O \u00c9 UMA CONQUISTA<\/strong><\/span><\/h3>\n<p data-start=\"6956\" data-end=\"7012\">A perda de peso pode variar muito de pessoa para pessoa.<\/p>\n<p data-start=\"7014\" data-end=\"7029\">Pode acontecer:<\/p>\n<ul data-start=\"7031\" data-end=\"7102\">\n<li data-section-id=\"15d7sv1\" data-start=\"7031\" data-end=\"7038\">200 g<\/li>\n<li data-section-id=\"15cjvmk\" data-start=\"7039\" data-end=\"7046\">300 g<\/li>\n<li data-section-id=\"15dypqy\" data-start=\"7047\" data-end=\"7054\">500 g<\/li>\n<li data-section-id=\"1j2a6b9\" data-start=\"7055\" data-end=\"7061\">1 kg<\/li>\n<li data-section-id=\"1v5bc16\" data-start=\"7062\" data-end=\"7102\">Mais ou menos, dependendo do organismo<\/li>\n<\/ul>\n<h3 data-section-id=\"cs0poz\" data-start=\"7104\" data-end=\"7123\">\u2696\ufe0f O IMPORTANTE<\/h3>\n<p data-start=\"7125\" data-end=\"7140\"><strong data-start=\"7125\" data-end=\"7140\">Perder peso<\/strong><\/p>\n<p data-start=\"7142\" data-end=\"7144\">ou<\/p>\n<p data-start=\"7146\" data-end=\"7172\"><strong data-start=\"7146\" data-end=\"7172\">N\u00e3o continuar ganhando<\/strong><\/p>\n<p data-start=\"7174\" data-end=\"7175\">\u2193<\/p>\n<h3 data-section-id=\"16xhcs7\" data-start=\"7177\" data-end=\"7207\"><span role=\"text\"><strong data-start=\"7181\" data-end=\"7207\">VOC\u00ca J\u00c1 EST\u00c1 EVOLUINDO<\/strong><\/span><\/h3>\n<p data-start=\"7209\" data-end=\"7256\">N\u00e3o transforme a balan\u00e7a em fonte de ansiedade.<\/p>\n<p data-start=\"7258\" data-end=\"7273\">Observe tamb\u00e9m:<\/p>\n<ul data-start=\"7275\" data-end=\"7366\">\n<li data-section-id=\"1yp2apa\" data-start=\"7275\" data-end=\"7292\">Mais disposi\u00e7\u00e3o<\/li>\n<li data-section-id=\"1bcyoat\" data-start=\"7293\" data-end=\"7308\">Menor cansa\u00e7o<\/li>\n<li data-section-id=\"15fp3j0\" data-start=\"7309\" data-end=\"7328\">Melhor respira\u00e7\u00e3o<\/li>\n<li data-section-id=\"d40rf8\" data-start=\"7329\" data-end=\"7366\">Maior facilidade para se movimentar<\/li>\n<\/ul>\n<blockquote data-start=\"7368\" data-end=\"7506\">\n<p data-start=\"7370\" data-end=\"7506\"><strong data-start=\"7370\" data-end=\"7468\">Se voc\u00ea perdeu 200, 300 ou 400 g, voc\u00ea perdeu. Voc\u00ea n\u00e3o ganhou. Voc\u00ea j\u00e1 est\u00e1 no caminho certo.<\/strong><\/p>\n<\/blockquote>\n<hr data-start=\"7508\" data-end=\"7511\" \/>\n<h1 data-section-id=\"1636ox3\" data-start=\"7513\" data-end=\"7549\">\ud83d\udeb6\u200d\u2640\ufe0f COLOQUE O CORPO EM MOVIMENTO<\/h1>\n<h3 data-section-id=\"mrwv2c\" data-start=\"7551\" data-end=\"7593\"><span role=\"text\"><strong data-start=\"7555\" data-end=\"7593\">A ATIVIDADE F\u00cdSICA TAMB\u00c9M \u00c9 ALIADA<\/strong><\/span><\/h3>\n<p data-start=\"7595\" data-end=\"7635\">Comece com uma atividade que voc\u00ea goste.<\/p>\n<h3 data-section-id=\"15vmy4p\" data-start=\"7637\" data-end=\"7653\">\ud83d\udeb6 CAMINHADA<\/h3>\n<p data-start=\"7655\" data-end=\"7669\"><strong data-start=\"7655\" data-end=\"7669\">30 minutos<\/strong><\/p>\n<p data-start=\"7671\" data-end=\"7672\">\u2193<\/p>\n<p data-start=\"7674\" data-end=\"7704\">Depois, conforme sua evolu\u00e7\u00e3o:<\/p>\n<p data-start=\"7706\" data-end=\"7730\"><strong data-start=\"7706\" data-end=\"7730\">Aumente gradualmente<\/strong><\/p>\n<h3 data-section-id=\"6wjxxz\" data-start=\"7732\" data-end=\"7775\">\u2764\ufe0f ESCOLHA UMA ATIVIDADE QUE VOC\u00ca GOSTE<\/h3>\n<p data-start=\"7777\" data-end=\"7839\">N\u00e3o \u00e9 necess\u00e1rio come\u00e7ar com uma atividade que voc\u00ea n\u00e3o gosta.<\/p>\n<p data-start=\"7841\" data-end=\"7856\">O importante \u00e9:<\/p>\n<p data-start=\"7858\" data-end=\"7869\"><strong data-start=\"7858\" data-end=\"7869\">Come\u00e7ar<\/strong><\/p>\n<p data-start=\"7871\" data-end=\"7872\">\u2193<\/p>\n<p data-start=\"7874\" data-end=\"7892\"><strong data-start=\"7874\" data-end=\"7892\">Criar o h\u00e1bito<\/strong><\/p>\n<p data-start=\"7894\" data-end=\"7895\">\u2193<\/p>\n<p data-start=\"7897\" data-end=\"7929\"><strong data-start=\"7897\" data-end=\"7929\">Colocar o corpo em movimento<\/strong><\/p>\n<hr data-start=\"7931\" data-end=\"7934\" \/>\n<h1 data-section-id=\"1k5bv1o\" data-start=\"7936\" data-end=\"7953\">\ud83e\udde0 PARA GUARDAR<\/h1>\n<h2 data-section-id=\"1kidwb8\" data-start=\"7955\" data-end=\"8020\"><span role=\"text\"><strong data-start=\"7958\" data-end=\"8020\">EMAGRECER \u00c9 MUDAR A FORMA DE SE ALIMENTAR, N\u00c3O RADICALIZAR<\/strong><\/span><\/h2>\n<p data-start=\"8022\" data-end=\"8033\">\ud83d\udca7 <strong data-start=\"8025\" data-end=\"8033\">\u00c1gua<\/strong><\/p>\n<ul data-start=\"8035\" data-end=\"8036\">\n<li data-section-id=\"3szy\" data-start=\"8035\" data-end=\"8036\"><\/li>\n<\/ul>\n<p data-start=\"8038\" data-end=\"8063\">\ud83e\udd66 <strong data-start=\"8041\" data-end=\"8063\">Verduras e legumes<\/strong><\/p>\n<ul data-start=\"8065\" data-end=\"8066\">\n<li data-section-id=\"3szy\" data-start=\"8065\" data-end=\"8066\"><\/li>\n<\/ul>\n<p data-start=\"8068\" data-end=\"8084\">\ud83c\udf57 <strong data-start=\"8071\" data-end=\"8084\">Prote\u00ednas<\/strong><\/p>\n<ul data-start=\"8086\" data-end=\"8087\">\n<li data-section-id=\"3szy\" data-start=\"8086\" data-end=\"8087\"><\/li>\n<\/ul>\n<p data-start=\"8089\" data-end=\"8130\">\ud83c\udf5a <strong data-start=\"8092\" data-end=\"8130\">Carboidrato em quantidade adequada<\/strong><\/p>\n<ul data-start=\"8132\" data-end=\"8133\">\n<li data-section-id=\"3szy\" data-start=\"8132\" data-end=\"8133\"><\/li>\n<\/ul>\n<p data-start=\"8135\" data-end=\"8164\">\ud83d\udcc9 <strong data-start=\"8138\" data-end=\"8164\">Ajuste das quantidades<\/strong><\/p>\n<ul data-start=\"8166\" data-end=\"8167\">\n<li data-section-id=\"3szy\" data-start=\"8166\" data-end=\"8167\"><\/li>\n<\/ul>\n<p data-start=\"8169\" data-end=\"8204\">\ud83c\udf6b <strong data-start=\"8172\" data-end=\"8204\">Redu\u00e7\u00e3o gradual dos excessos<\/strong><\/p>\n<ul data-start=\"8206\" data-end=\"8207\">\n<li data-section-id=\"3szy\" data-start=\"8206\" data-end=\"8207\"><\/li>\n<\/ul>\n<p data-start=\"8209\" data-end=\"8235\">\ud83d\udeb6\u200d\u2640\ufe0f <strong data-start=\"8215\" data-end=\"8235\">Atividade f\u00edsica<\/strong><\/p>\n<ul data-start=\"8237\" data-end=\"8238\">\n<li data-section-id=\"3szy\" data-start=\"8237\" data-end=\"8238\"><\/li>\n<\/ul>\n<p data-start=\"8240\" data-end=\"8268\">\u23f3 <strong data-start=\"8242\" data-end=\"8268\">Paci\u00eancia e const\u00e2ncia<\/strong><\/p>\n<p data-start=\"8270\" data-end=\"8271\">\u2193<\/p>\n<h3 data-section-id=\"fnv8ii\" data-start=\"8273\" data-end=\"8327\"><span role=\"text\"><strong data-start=\"8277\" data-end=\"8327\">EMAGRECIMENTO \u2192 NOVOS H\u00c1BITOS \u2192 ESTILO DE VIDA<\/strong><\/span><\/h3>\n<hr data-start=\"8329\" data-end=\"8332\" \/>\n<h2 data-section-id=\"x3w2kp\" data-start=\"8334\" data-end=\"8361\">\ud83d\udca1 FRASE-CHAVE DO M\u00d3DULO<\/h2>\n<blockquote data-start=\"8363\" data-end=\"8497\">\n<p data-start=\"8365\" data-end=\"8497\"><strong data-start=\"8365\" data-end=\"8459\">\u201cComece aos poucos para que isso seja cont\u00ednuo, que eu n\u00e3o comece hoje e n\u00e3o pare amanh\u00e3.\u201d<\/strong><\/p>\n<\/blockquote>\n<h3 data-section-id=\"aemoej\" data-start=\"8499\" data-end=\"8518\">\ud83e\udde0 EM UMA LINHA<\/h3>\n<p data-start=\"8520\" data-end=\"8703\" data-is-last-node=\"\" data-is-only-node=\"\"><strong data-start=\"8520\" data-end=\"8703\" data-is-last-node=\"\">Beber \u00e1gua \u2192 aumentar o volume do prato \u2192 manter fibras, prote\u00ednas e carboidratos adequados \u2192 reduzir excessos aos poucos \u2192 acompanhar a evolu\u00e7\u00e3o \u2192 criar h\u00e1bitos para a vida toda.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp;&nbsp; \ud83e\udde0\u00a0MAPA MENTAL \u2014 M\u00d3DULO 9 \ud83c\udf3f COMO O EMAGRECIMENTO ACONTECE COM A REEDUCA\u00c7\u00c3O ALIMENTAR \ud83c\udfaf OBJETIVO DO M\u00d3DULO Aprender a: Entender como a reeduca\u00e7\u00e3o alimentar pode contribuir para o emagrecimento Emagrecer de forma gradual e cont\u00ednua Evitar mudan\u00e7as radicais na alimenta\u00e7\u00e3o Aumentar o volume do prato sem aumentar excessivamente as calorias Utilizar \u00e1gua, fibras [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"open","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-386","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.institutocarlahenke.com.br\/curso-de-reeducacao-alimentar\/wp-json\/wp\/v2\/pages\/386","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.institutocarlahenke.com.br\/curso-de-reeducacao-alimentar\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.institutocarlahenke.com.br\/curso-de-reeducacao-alimentar\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.institutocarlahenke.com.br\/curso-de-reeducacao-alimentar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.institutocarlahenke.com.br\/curso-de-reeducacao-alimentar\/wp-json\/wp\/v2\/comments?post=386"}],"version-history":[{"count":6,"href":"https:\/\/www.institutocarlahenke.com.br\/curso-de-reeducacao-alimentar\/wp-json\/wp\/v2\/pages\/386\/revisions"}],"predecessor-version":[{"id":547,"href":"https:\/\/www.institutocarlahenke.com.br\/curso-de-reeducacao-alimentar\/wp-json\/wp\/v2\/pages\/386\/revisions\/547"}],"wp:attachment":[{"href":"https:\/\/www.institutocarlahenke.com.br\/curso-de-reeducacao-alimentar\/wp-json\/wp\/v2\/media?parent=386"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}