{"id":177972,"date":"2020-07-31T15:59:38","date_gmt":"2020-07-31T13:59:38","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/stim-de-ce-nu-pierdeti-in-greutate-dar-puteti-schimba-aceasta-situatie\/"},"modified":"2024-05-30T12:37:30","modified_gmt":"2024-05-30T10:37:30","slug":"stim-de-ce-nu-pierdeti-in-greutate-dar-puteti-schimba-aceasta-situatie","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/stim-de-ce-nu-pierdeti-in-greutate-dar-puteti-schimba-aceasta-situatie\/","title":{"rendered":"\u0218tim de ce nu pierde\u021bi \u00een greutate, dar pute\u021bi schimba aceast\u0103 situa\u021bie!"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/stim-de-ce-nu-pierdeti-in-greutate-dar-puteti-schimba-aceasta-situatie\/#Nu_aveti_un_aport_suficient_de_proteine\" title=\"Nu ave\u021bi un aport suficient de proteine\">Nu ave\u021bi un aport suficient de proteine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/stim-de-ce-nu-pierdeti-in-greutate-dar-puteti-schimba-aceasta-situatie\/#Nu_va_calculati_aportul_caloric\" title=\"Nu v\u0103 calcula\u021bi aportul caloric\">Nu v\u0103 calcula\u021bi aportul caloric<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/stim-de-ce-nu-pierdeti-in-greutate-dar-puteti-schimba-aceasta-situatie\/#Nu_va_antrenati_cu_greutati\" title=\"Nu v\u0103 antrena\u021bi cu greut\u0103\u021bi\">Nu v\u0103 antrena\u021bi cu greut\u0103\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/stim-de-ce-nu-pierdeti-in-greutate-dar-puteti-schimba-aceasta-situatie\/#Consumati_multe_zaharuri_simple\" title=\"Consuma\u021bi multe zaharuri simple&nbsp;\">Consuma\u021bi multe zaharuri simple&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/stim-de-ce-nu-pierdeti-in-greutate-dar-puteti-schimba-aceasta-situatie\/#Nu_dormiti_suficient\" title=\"Nu dormi\u021bi suficient\">Nu dormi\u021bi suficient<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/stim-de-ce-nu-pierdeti-in-greutate-dar-puteti-schimba-aceasta-situatie\/#Nu_respectati_un_regim_de_hidratare_adecvat\" title=\"Nu respecta\u021bi un regim de hidratare adecvat\">Nu respecta\u021bi un regim de hidratare adecvat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/stim-de-ce-nu-pierdeti-in-greutate-dar-puteti-schimba-aceasta-situatie\/#Nu_aveti_o_alimentatie_constienta\" title=\"Nu ave\u021bi o alimenta\u021bie con\u0219tient\u0103\">Nu ave\u021bi o alimenta\u021bie con\u0219tient\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/stim-de-ce-nu-pierdeti-in-greutate-dar-puteti-schimba-aceasta-situatie\/#Aveti_asteptari_nerealiste\" title=\"Ave\u021bi a\u0219tept\u0103ri nerealiste\">Ave\u021bi a\u0219tept\u0103ri nerealiste<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/stim-de-ce-nu-pierdeti-in-greutate-dar-puteti-schimba-aceasta-situatie\/#Sunteti_stresati\" title=\"Sunte\u021bi stresa\u021bi\">Sunte\u021bi stresa\u021bi<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Exist\u0103 mul\u021bi factori \u00een spatele<strong> e\u0219ecului, c\u00e2nd vine vorba de a pierde \u00een greutate<\/strong>&nbsp;\u0219i crede\u021bi-ne, nu este \u00eentotdeauna de vin\u0103 doar<strong> m\u00e2ncarea nes\u0103n\u0103toas\u0103<\/strong> sau <strong>mi\u0219carea insuficient\u0103<\/strong>. Afla\u021bi care sunt&nbsp;<strong>cele mai frevente&nbsp;<\/strong><strong>gre\u0219eli <\/strong>care apar atunci c\u00e2nd vre\u021bi<strong> s\u0103 pierde\u021bi \u00een greutate<\/strong>&nbsp;\u0219i descoperi\u021bi c\u00e2t de u\u0219or <strong>pute\u021bi schimba<\/strong> aceast\u0103 situa\u021bie!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nu_aveti_un_aport_suficient_de_proteine\"><\/span><strong>Nu ave\u021bi un aport suficient de proteine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La fel cum proteinele joac\u0103<strong> un rol important \u00een c\u00e2\u0219tigarea masei musculare<\/strong>, acestea joac\u0103 <strong>un rol important \u0219i \u00een procesul de pierdere \u00een greutate<\/strong>. \u0218i <strong>\u00een mai multe feluri<\/strong><strong>:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Aportul ridicat de proteine accelereaz\u0103 metabolismul<\/strong><\/h3>\n\n\n\n<p><strong>Efectul termic al alimentelor (\u00een englez\u0103 TEF) <\/strong>este<strong> procesul de digerare, absorb\u021bie \u0219i metabolizare al alimentelor, <\/strong>care apare prin <strong>primirea caloriilor \u0219i apoi prin arderea lor.<\/strong>&nbsp;Din grupul macronutrien\u021bilor, tocmai proteinele sunt cele care <strong>contribuie cel mai mult la procesul TEF<\/strong>. Exprimat \u00een procente, proteinele au aproximativ <strong>20-30%<\/strong> <strong>efect termic asupra digestiei<\/strong>, <strong>carbohidra\u021bii 5-10%<\/strong> \u0219i <strong>gr\u0103simile doar 0-3%<\/strong>. Aportul ridicat de proteine ajut\u0103, de asemenea, <strong>la prevenirea \u00eencetinirii metabolice<\/strong>, ceea ce este <strong>un efect secundar frecvent al pierderii \u00een greutate<\/strong>. \u00cen plus, ajut\u0103 la <strong>prevenirea acumul\u0103rii ulterioare \u00een greutate.<\/strong> Astfel, s-a demonstrat c\u0103 aportul ridicat de proteine<strong> accelereaz\u0103 metabolismul, <\/strong>\u0219i <strong>caloriile arse<\/strong>&nbsp;pe zi cu 80 kcal p\u00e2n\u0103 la 100 kcal. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-1124x749.jpg\" alt=\"\u0218tim de ce nu pierde\u021bi \u00een greutate, dar pute\u021bi schimba aceast\u0103 situa\u021bie!\" class=\"wp-image-173918\" style=\"width:843px;height:562px\" title=\"\u0218tim de ce nu pierde\u021bi \u00een greutate, dar pute\u021bi schimba aceast\u0103 situa\u021bie!\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min.jpg 1680w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Proteinele modific\u0103 nivelul hormonilor care regleaz\u0103 greutatea corporal\u0103<\/strong><\/h3>\n\n\n\n<p>Dac\u0103 cineva v\u0103 spune c\u0103 \u00eentregul <strong>proces de pierdere \u00een greutate are loc de fapt doar \u00een capul vostru<\/strong>, s\u0103 \u0219ti\u021bi c\u0103 \u00eentr-o oarecare m\u0103sur\u0103 are dreptate. Greutatea corporal\u0103 este<strong> direct conectat\u0103 cu creierul<\/strong>, \u00een special \u00een partea&nbsp;<strong>numit\u0103 hipotalamus<\/strong>. Acesta este locul \u00een care <strong>se acumuleaz\u0103 hormonii care regleaz\u0103 greutatea<\/strong> \u0219i prelucreaz\u0103 diferite tipuri de informa\u021bii, inclusiv<strong> ce, c\u00e2nd \u0219i c\u00e2t trebuie s\u0103 m\u00e2nca\u021bi<\/strong>. S-a demonstrat c\u0103 un <strong>aport mai mare de proteine cre\u0219te nivelul hormonilor care induc senza\u021bia de sa\u021bietate<\/strong>, cum ar fi GLP-1, peptide YY sau colecistokinin\u0103, ceea ce <strong>reduce \u0219i nivelul hormonului grelin\u0103, <\/strong>adic\u0103<strong> hormonul foamei<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Proteinele previn pierderea masei musculare<\/strong><\/h3>\n\n\n\n<p>Pierderea masei musculare este <strong>un efect secundar al pierderii \u00een greutate<\/strong>. Apare \u00e2dac\u0103 <strong>nu include\u021bi antrenamentul de for\u021b\u0103<\/strong> \u00een procesul de sl\u0103bire sau dac\u0103 <strong>nu consuma\u021bi o cantitate suficient\u0103 de proteine.<\/strong> Proteinele <strong>sus\u021bin cre\u0219terea mu\u0219chilor<\/strong>, care sunt direct responsabili de<strong> rata metabolismului<\/strong>. Cu c\u00e2t ave\u021bi mai pu\u021bini mu\u0219chi, cu<strong> at\u00e2t metabolismul este mai lent<\/strong> \u0219i pierderea depozitelor de gr\u0103simi va fi mai dificil\u0103. Cu alte cuvinte, <strong>arde\u021bi mult mai pu\u021bine calorii.<\/strong> Consumul de proteine <strong>poate reduce pierderea muscular\u0103<\/strong>, ceea ce ar trebui s\u0103 ajute <strong>la men\u021binerea unei rate metabolice mai mari<\/strong> pentru eliminarea gr\u0103simii corporale.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [1] [2] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-1124x749.jpg\" alt=\"Proteinele previn pierderea masei musculare\" class=\"wp-image-173840\" style=\"width:843px;height:562px\" title=\"Proteinele previn pierderea masei musculare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Solu\u021bie<\/strong><\/h3>\n\n\n\n<p>Dac\u0103 v\u0103 g\u00e2ndi\u021bi serios s\u0103 pierde\u021bi \u00een greutate, ar trebui s\u0103 v\u0103 concentra\u021bi pe <strong>un aport mai mare de proteine. <\/strong>Un adult&nbsp;are nevoie de minimum <strong>0,8 grame de proteine per kilogram de greutate corporal\u0103 pe zi.<\/strong> La sportivii de anduran\u021b\u0103, doza este mai mare, de la <strong>1,2 la 1,4 g proteine per 1 kg greutate corporal\u0103<\/strong>, iar culturi\u0219tii sau bodybilderii au nevoie \u00een medie<strong> 1,6 p\u00e2n\u0103 la 1,7 g proteine<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sursele de proteine sunt cu adev\u0103rat multe. Le pute\u021bi g\u0103si \u00een <strong>carnea slab\u0103, \u00een pe\u0219te, \u00een ou\u0103, \u00een produsele lactate sau \u00een leguminoase.<\/strong> Dac\u0103 dori\u021bi s\u0103 \u021bine\u021bi&nbsp;<strong>aportul de proteine sub control,<\/strong> pute\u021bi \u00eencerca s\u0103 le suplimenta\u021bi folosind proteine sub form\u0103 de&nbsp;<a href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\">pudr\u0103 sau b\u0103uturi proteice, <\/a>care men\u021bioneaz\u0103 <strong>cantitatea exact\u0103 a aportului de proteine<\/strong>&nbsp;per por\u021bie. Pute\u021bi citi despre beneficiile proteinelor, precum \u0219i despre alegerea proteinelor potrivite \u00een articolul nostru&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/proteinele-si-pierderea-in-greutate\/\" target=\"_blank\" rel=\"noopener noreferrer\">Proteinele \u200b\u200b\u0219i pierderea \u00een greutate: cum afecteaz\u0103 proteinele pierderea \u00een greutate?.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nu_va_calculati_aportul_caloric\"><\/span><strong>Nu v\u0103 calcula\u021bi aportul caloric<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Caloriile sunt <strong>unit\u0103\u021bi de energie, ob\u021binute din alimente,<\/strong> pe care le folosim pentru mai multe procese din organism. Unul dintre cei mai importan\u021bi factori pentru&nbsp; pierderea \u00een greutate este urm\u0103rirea <strong>aportului caloric<\/strong> dar \u0219i <strong>a consumului de calorii<\/strong>. Dac\u0103 dori\u021bi <strong>s\u0103 sl\u0103bi\u021bi<\/strong>, ar trebui <strong>s\u0103 arde\u021bi mai multe calorii dec\u00e2t consuma\u021bi \u00een timpul zilei<\/strong><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [6] [7]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primul pas \u00een calcularea deficitului caloric este s\u0103 \u0219ti\u021bi <strong>c\u00e2te calorii consuma\u021bi pe zi<\/strong>, adic\u0103 <strong>consumul total de energie<\/strong> (TDEE \u00een englez\u0103). Dac\u0103 cunoa\u0219te\u021bi acest num\u0103r, al doilea pas este s\u0103 determina\u021bi<strong> aportul de energie, astfel<\/strong> \u00eenc\u00e2t s\u0103 nu dep\u0103\u0219easc\u0103 TDEE. Acesta este format din trei p\u0103r\u021bi de baz\u0103:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>metabolismul bazal (BMR)<\/strong> &#8211;&nbsp; BMR se refer\u0103 la caloriile pe care corpul le arde \u00een repaus, \u00een timp ce realizeaz\u0103 func\u021biile vitale, precum respira\u021bia.<\/li>\n\n\n\n<li><strong>efectul termic al alimentelor <\/strong>&#8211; sunt calorii pe care organismul le arde prin digerarea, absorb\u021bia \u0219i metabolizarea alimentelor.<\/li>\n\n\n\n<li><strong>activitate fizic\u0103 termogen\u0103<\/strong> &#8211; calorii pe care le arde\u021bi \u00een timpul oric\u0103rei activit\u0103\u021bi fizice, cum ar fi sportul, fitnessul sau chiar \u00een timpul treburilor casnice.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Solu\u021bie<\/strong><\/h3>\n\n\n\n<p>A\u0219adar, dac\u0103 <strong>v\u0103 stabili\u021bi corect deficitul caloric,<\/strong> pierderea \u00een greutate va fi mult mai simpl\u0103. De asemenea, cu c\u00e2t este <strong>mai mic deficitul caloric<\/strong>, cu at\u00e2t este mai <strong>lent\u0103 sc\u0103derea \u00een greutate.<\/strong> \u00cen acela\u0219i timp, cu c\u00e2t este mai lent\u0103 pierderea \u00een greutate, cu at\u00e2t este mai s\u0103n\u0103toas\u0103 \u0219i mai eficient\u0103<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Privi\u021bi un exemplu de<strong>&nbsp;pierdere \u00een greutate de 0,45 kg pe s\u0103pt\u0103m\u00e2n\u0103:&nbsp;<\/strong><\/p>\n\n\n\n<p>aport zilnic 2000 kcal &#8211; dac\u0103 arde\u021bi zilnic 2 500 kcal = deficitul caloric este de 500 kcal = sapt\u00e2m\u0103nal 3 500 kcal = &#8211; 0,45 kg&nbsp;sapt\u00e2m\u0103nal <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar cum v\u0103 <strong>calcula\u021bi aportul caloric?<\/strong> Cel mai simplu \u0219i mai confortabil mod este s\u0103 v\u0103 baza\u021bi pe<strong> tabelele sau calculatoare calorice<\/strong>. V\u0103 vor calcula <strong>aportul zilnic de energie.<\/strong> Unele calculatoare ofer\u0103 posibilitatea de a stabili un obiectiv, adic\u0103 dac\u0103 dori\u021bi <strong>s\u0103 pierde\u021bi<\/strong> \u00een greutate sau <strong>s\u0103 c\u00e2\u0219tiga\u021bi<\/strong> \u00een greutate \u0219i, pe baza acestuia, <strong>vor stabili<\/strong>&nbsp;c\u00e2te calorii ar trebui s\u0103 consuma\u021bi pentru a atinge un deficit caloric.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Am dezvoltat acest subiect \u00een articolul <a href=\"https:\/\/gymbeam.ro\/blog\/cum-se-calculeaza-rata-metabolica-bazala-si-consumul-zilnic-de-energie\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Cum se calculeaz\u0103 rata metabolic\u0103 bazal\u0103 \u0219i consumul zilnic de energie<\/a>, \u0219i am analizat, de asemenea<a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-frecvente-greseli-atunci-cand-va-notati-mesele-si-caloriile-intr-o-aplicatie1\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> Cele mai frecvente gre\u0219eli atunci c\u00e2nd v\u0103 nota\u021bi mesele \u0219i caloriile \u00eentr-o aplica\u021bie.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nu_va_antrenati_cu_greutati\"><\/span><strong>Nu v\u0103 antrena\u021bi cu greut\u0103\u021bi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pute\u021bi <strong>arde o mul\u021bime de calorii<\/strong> \u00een timpul antrenamentelor cardio, dar cu acest tip de exerci\u021bii fizice, <strong>construirea masei musculare este mai dificil\u0103<\/strong>. \u0218tia\u021bi c\u0103,&nbsp;<strong>0,45 g de mu\u0219chi<\/strong> pot arde&nbsp;<strong>10 sau chiar 20<\/strong> <strong>de calorii<\/strong> pe zi, \u00een timp ce <strong>0,45 g <\/strong>de gr\u0103sime pot arde doar <strong>5 kcal?&nbsp;<\/strong><span style=\"color: #ff6600;\">[8]<\/span>&nbsp;Prin urmare, nu trebuie s\u0103 neglija\u021bi antrenamentele de for\u021b\u0103! Antrenamentele de for\u021b\u0103 <strong>cresc arderea caloriilor pe termen lung<\/strong> \u00een repaus (BMR), ceea ce duce la <strong>o pierdere \u00een greutate mai eficient\u0103<\/strong>. <span style=\"color: #ff6600;\" class=\"tadv-color\">[1] [7]<\/span>&nbsp;Ridicarea greut\u0103\u021bilor poate ajuta, de asemenea, <strong>la prevenirea unei \u00eencetiniri a metabolismului<\/strong> \u0219i la <strong>asigurarea tonifierii corpului. <\/strong><span style=\"color: #ff6600;\" class=\"tadv-color\">[8]<\/span> Pute\u021bi citi mai multe despre antrenamentele de for\u021b\u0103 \u0219i efectele pe care le are asupra pierderii \u00een greutate \u00een articolul&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/cum-sustin-antrenamentele-de-forta-pierderea-in-greutate\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Cum sus\u021bin antrenamentele de for\u021b\u0103 pierderea \u00een greutate.<strong>&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-1124x749.jpg\" alt=\" Antrenamentele de for\u021b\u0103 cresc arderea caloriilor pe termen lung\" class=\"wp-image-173892\" style=\"width:843px;height:562px\" title=\" Antrenamentele de for\u021b\u0103 cresc arderea caloriilor pe termen lung\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Solu\u021bie<\/strong><\/h3>\n\n\n\n<p>Dac\u0103 obiectivul vostru este s\u0103 sl\u0103bi\u021bi, iar planul de antrenament <strong>este alc\u0103tuit doar din exerci\u021bii cardio<\/strong>, ar trebui s\u0103 adauga\u021bi \u0219i <strong>ridicarea greut\u0103\u021bilor<\/strong>. Nu uita\u021bi, totu\u0219i c\u0103, ar trebui s\u0103 \u00eencepe\u021bi cu greut\u0103\u021bi mai mici pentru a evita <strong>accidentarea<\/strong><strong>&nbsp;sau<\/strong><strong>&nbsp;<\/strong><a href=\"https:\/\/gymbeam.ro\/blog\/supraantrenament-adevar-sau-mit\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>supraantrenarea<\/strong><\/a><strong>.&nbsp;<\/strong>Dac\u0103 nu \u0219ti\u021bi <strong>care ar trebui s\u0103 fie ponderea antrenamentului cardio<\/strong> \u0219i a celui de for\u021b\u0103, <strong>contacta\u021bi un profesionist<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Consumati_multe_zaharuri_simple\"><\/span><strong>Consuma\u021bi multe zaharuri simple&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u0103uturile sau sucurile sunt <strong>adesea \u00eendulcite cu fructoz\u0103<\/strong>, un tip de <strong>zah\u0103r simplu<\/strong>. Spre deosebire de glucoz\u0103, corpul nostru <strong>nu o poate prelucra at\u00e2t de bine<\/strong>. O parte din fructoz\u0103 este procesat\u0103 \u00een ficat, iar restul este <strong>stocat \u00een organism sub form\u0103 de depozite de gr\u0103sime<\/strong>. Prin urmare, <strong>consumul excesiv de fructoz\u0103<\/strong> poate provoca cre\u0219terea \u00een greutate. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [9]<\/span>&nbsp;Ulterior, se ajunge la <strong>o cre\u0219tere a nivelului de colesterol, depozitarea gr\u0103simii<\/strong> \u00een jurul organelor interne \u0219i multe alte complica\u021bii pentru s\u0103n\u0103tate&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span>, ca de exemplu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>apari\u021bia cariilor dentare<\/li>\n\n\n\n<li>obezitate<\/li>\n\n\n\n<li>apari\u021bia diabetului de tip 2<\/li>\n\n\n\n<li>risc crescut de boli cardiovasculare<\/li>\n\n\n\n<li>dezvoltarea infec\u021biilor micotice<\/li>\n\n\n\n<li>apari\u021bia acneei \u0219i \u00eenr\u0103ut\u0103\u021birea aspectului tenului<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-1124x749.jpg\" alt=\" Zaharurile simple provoac\u0103 cre\u0219terea \u00een greutate\" class=\"wp-image-173853\" style=\"width:843px;height:562px\" title=\" Zaharurile simple provoac\u0103 cre\u0219terea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Cu toate acestea, nu trebuie s\u0103 exagera\u021bi cu alte tipuri de zah\u0103r rafinat. Zah\u0103rul rafinat are<strong> un con\u021binut ridicat de calorii <\/strong>\u0219i&nbsp;nu are niciun alt beneficiu nutri\u021bional. Con\u021bine a\u0219a-numitele <strong>calorii goale,<\/strong> deoarece <strong>nu con\u021bine proteine, gr\u0103simi, fibre<\/strong>&nbsp;\u0219i nici vitamine, minerale sau antioxidan\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Solu\u021bie<\/strong><\/h3>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 sl\u0103bi\u021bi, ar trebui s\u0103 lua\u021bi \u00een considerare <strong>\u00eenlocuirea zah\u0103rului clasic cu<\/strong><strong>&nbsp;<\/strong><a href=\"https:\/\/gymbeam.ro\/indulcitori\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>\u00eendulcitori naturali<\/strong><\/a>, care sunt mai benefici pentru s\u0103n\u0103tate, cum este&nbsp;<a href=\"https:\/\/gymbeam.ro\/sirop-de-agave-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">siropul de agave,<\/a> mierea, stevia sau&nbsp;<a href=\"https:\/\/gymbeam.ro\/xylitol\" target=\"_blank\" rel=\"noopener noreferrer\">xylitolul.<\/a> Pute\u021bi citi mai multe despre \u00eenlocuitorii zah\u0103rului \u0219i beneficiile acestora \u00een articolul&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/inlocuitorii-zaharului-ce-indulcitor-este-potrivit-pentru-voi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u00cenlocuitorii zah\u0103rului &#8211; ce \u00eendulcitor este potrivit pentru voi?<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nu_dormiti_suficient\"><\/span><strong>Nu dormi\u021bi suficient<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lipsa somnului v\u0103 poate <strong>afecta negativ \u0219i greutatea.<\/strong>&nbsp;Somnul de calitate slab\u0103 este asociat cu<strong> un indice de mas\u0103 corporal\u0103 mai mare (IMC)<\/strong> \u0219i deci <strong>o cre\u0219tere \u00een greutate<\/strong> ulterioar\u0103. Lipsa somnului&nbsp;<strong>poate influen\u021ba secre\u021bia&nbsp;hormonului de stres,<\/strong> <strong>cortizol<\/strong>, care regleaz\u0103 pofta de m\u00e2ncare. Mai multe studii au ar\u0103tat c\u0103 persoanele care nu dorm suficient au <strong>o poft\u0103 de m\u00e2ncare crescut\u0103.<\/strong> Acest lucru se datoreaz\u0103 probabil impactului somnului asupra a<strong> doi hormoni importan\u021bi<\/strong> &#8211; <strong>grelin\u0103 \u0219i leptin\u0103<\/strong>. Grelina <strong>semnalizeaz\u0103 foamea \u00een creier<\/strong>, iar leptina<strong> suprim\u0103 foamea \u0219i semnalizeaz\u0103 sa\u021bietatea<\/strong>. Dac\u0103 nu dormi\u021bi suficient, corpul <strong>produce mai mult\u0103 grelin\u0103 \u0219i mai pu\u021bin\u0103 leptin\u0103<\/strong>, deci<strong> pofta de m\u00e2ncare va cre\u0219te.<\/strong> Oboseala v\u0103 poate determina, de asemenea, s\u0103 s\u0103ri\u021bi peste antrenamente, astfel \u00eenc\u00e2t s\u0103 arde\u021bi mai pu\u021bine calorii pe zi.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [1] [3] [11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"852\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-1124x852.jpg\" alt=\"Lipsa somnului poate afecta negativ greutatea corporal\u0103\" class=\"wp-image-173866\" style=\"width:843px;height:639px\" title=\"Lipsa somnului poate afecta negativ greutatea corporal\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-1124x852.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-400x303.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-1536x1165.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Solu\u021bie<\/strong><\/h3>\n\n\n\n<p>\u00cencerca\u021bi s\u0103 v\u0103 <strong>odihni\u021bi suficient,<\/strong> s\u0103 ave\u021bi un <strong>somn de calitate<\/strong> \u0219i <strong>lini\u0219tit<\/strong>. Durata somnului este individual\u0103 \u0219i depinde de fiecare persoan\u0103, de starea sa fizic\u0103 \u0219i de mul\u021bi al\u021bi factori. \u00cen medie, somnul de calitate ar trebui <strong>s\u0103 dureze \u00eentre 7 \u0219i 9 ore<\/strong>. Dac\u0103 nu pute\u021bi atinge limita de somn noaptea, pute\u021bi recupera \u00een timpul zilei, de exemplu cu <strong>o siest\u0103 de dup\u0103-amiaz\u0103<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nu_respectati_un_regim_de_hidratare_adecvat\"><\/span><strong>Nu respecta\u021bi un regim de hidratare adecvat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hidratarea este <strong>esen\u021bial\u0103 pentru multe procese din corpul nostru<\/strong>. Pierderea \u00een greutate nu face excep\u021bie. Principalele simptome ale deshidrat\u0103rii sunt&nbsp;<strong>oboseala, letargia \u0219i durerile de cap <\/strong>\u0219i astfel \u0219i&nbsp;<strong>nivelul de energie este afectat&nbsp;<\/strong>\u0219i nu ve\u021bi avea nicio dorin\u021b\u0103 de a face sport. Prin men\u021binerea unei hidrat\u0103ri optime, <strong>ve\u021bi cre\u0219te nivelul de energie<\/strong> \u0219i ve\u021bi asigura func\u021bionarea s\u0103n\u0103toas\u0103 a corpului.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, aportul de lichide <strong>\u00eembun\u0103t\u0103\u021be\u0219te digestia<\/strong> \u0219i hidratarea ajut\u0103 la <strong>eliminarea eficient\u0103 a substan\u021belor d\u0103un\u0103toare din organism<\/strong>. Apa potabil\u0103 <strong>reduce \u0219i reten\u021bia de ap\u0103 \u0219i pofta de m\u00e2ncare<\/strong>. Nu degeaba se spune c\u0103 foamea este deghizat\u0103 \u00een sete. Dac\u0103 sim\u021bi\u021bi foame, \u00eencerca\u021bi <strong>s\u0103 be\u021bi un pahar cu ap\u0103<\/strong> \u00eenainte de a m\u00e2nca. Vei fi surprin\u0219i <strong>de c\u00e2te ori v\u0103 va trece foamea \u0219i pofta de m\u00e2ncare<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-1124x749.jpeg\" alt=\"Respecta\u021bi un regim de hidratare adecvat pentru a pierde \u00een greutate\" class=\"wp-image-173879\" style=\"width:843px;height:562px\" title=\"Respecta\u021bi un regim de hidratare adecvat pentru a pierde \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Solu\u021bie<\/strong><\/h3>\n\n\n\n<p>Solu\u021bia la aceast\u0103 problem\u0103 este simpl\u0103 &#8211; <strong>respecta\u021bi regimul de hidratare!<\/strong> Deci, c\u00e2t\u0103 ap\u0103 trebuie s\u0103 be\u021bi pe zi? Totul depinde de persoan\u0103, de predispozi\u021bie \u0219i de activitatea fizic\u0103, dar, \u00een medie, <strong>femeile ar trebui s\u0103 bea aproximativ 2,7 litri de ap\u0103, iar b\u0103rba\u021bii 3,7 litri de ap\u0103 pe zi<\/strong><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[13]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nu_aveti_o_alimentatie_constienta\"><\/span><strong>Nu ave\u021bi o alimenta\u021bie con\u0219tient\u0103<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e2ncatul con\u0219tient este <strong>o tehnic\u0103 bazat\u0103 pe percep\u021bie,<\/strong> care v\u0103<strong> ofer\u0103 control asupra obiceiurilor alimentare.<\/strong> Astfel ve\u021bi evita <a href=\"https:\/\/gymbeam.ro\/blog\/de-ce-mancam-mai-mult-in-perioada-carantinei\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>m\u00e2ncatul emo\u021bional<\/strong>&nbsp;<\/a><strong>sau supraalimentarea<\/strong> din cauza stresului. S-a demonstrat c\u0103 o&nbsp;<strong>alimenta\u021bie con\u0219tient\u0103 sus\u021bine pierderea \u00een greutate, reduce supraalimentarea<\/strong> \u0219i <strong>v\u0103 ajut\u0103 s\u0103 v\u0103 sim\u021bi\u021bi mai bine<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"632\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min-1124x632.jpg\" alt=\"O alimenta\u021bie con\u0219tient\u0103 sus\u021bine pierderea \u00een greutate \u0219i previne supraalimentarea\" class=\"wp-image-173905\" style=\"width:843px;height:474px\" title=\"O alimenta\u021bie con\u0219tient\u0103 sus\u021bine pierderea \u00een greutate \u0219i previne supraalimentarea\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min.jpg 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Solu\u021bie<\/strong><\/h3>\n\n\n\n<p>Pentru a <strong>ob\u021bine o alimenta\u021bie con\u0219tient\u0103<\/strong>, ar trebui <strong>s\u0103 urma\u021bi aceste 7 principii<\/strong><strong>: <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[14]&nbsp;<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>m\u00e2nca\u021bi \u00eencet<\/strong> &#8211; v\u0103 ajut\u0103 la \u00eembun\u0103t\u0103\u021birea digestiei<\/li>\n\n\n\n<li><strong>mesteca\u021bi bine fiecare mu\u0219c\u0103tur\u0103<\/strong><\/li>\n\n\n\n<li><strong>sta\u021bi la mas\u0103 atunci c\u00e2nd m\u00e2nca\u021bi <\/strong>&#8211; nu m\u00e2nca\u021bi niciodat\u0103 \u00een picioare, acorda\u021bi-v\u0103 lini\u0219te \u0219i confort \u00een timp ce m\u00e2nca\u021bi<\/li>\n\n\n\n<li><strong>nu m\u00e2nca\u021bi direct din ambalaj<\/strong> &#8211; m\u00e2ncarea pus\u0103 pe o farfurie sau \u00eentr-un bol arat\u0103 mai estetic \u0219i garantat va avea un gust mai bun<\/li>\n\n\n\n<li><strong>dac\u0103 sim\u021bi\u021bi senza\u021bia de sa\u021bietate, pune\u021bi m\u00e2ncarea deoparte&nbsp;<\/strong>&#8211; scopul m\u00e2ncatului nu este s\u0103 v\u0103 supraalimenta\u021bi, ci s\u0103 ob\u021bine\u021bi senza\u021bia de sa\u021bietate. Dac\u0103 o sim\u021bi\u021bi, nu trebuie s\u0103 continua\u021bi s\u0103 m\u00e2nca\u021bi.<\/li>\n\n\n\n<li><strong>sc\u0103pa\u021bi de lucrurile care v\u0103 distrag aten\u021bia<\/strong> &#8211; atunci c\u00e2nd m\u00e2nca\u021bi, ar trebui s\u0103 v\u0103 concentra\u021bi doar pe m\u00e2ncare, a\u0219a c\u0103 l\u0103sa\u021bi telefoanele mobile, laptopurile, opri\u021bi televizorul \u0219i bucura\u021bi-v\u0103 de mas\u0103.<\/li>\n\n\n\n<li><strong>acorda\u021bi aten\u021bie consisten\u021bei, mirosului \u0219i gustului alimentelor<\/strong> &#8211; m\u00e2ncarea va avea o dimensiune complet diferit\u0103 \u0219i ve\u021bi cunoa\u0219te gusturi sau mirosuri, pe care nu le-a\u021bi observat p\u00e2n\u0103 acum.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aveti_asteptari_nerealiste\"><\/span><strong>Ave\u021bi a\u0219tept\u0103ri nerealiste<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pierderea \u00een greutate este <strong>un proces complex \u0219i \u00eendelungat<\/strong>, ale c\u0103rui rezultate <strong>nu sunt vizibile dup\u0103 c\u00e2teva zile \u0219i<\/strong>&nbsp;necesit\u0103 s\u0103pt\u0103m\u00e2ni sau luni de efort. Prin urmare, mul\u021bi oameni <strong>tind s\u0103-\u0219i piard\u0103 r\u0103bdarea<\/strong> \u00eenainte de a atinge un anume obiectiv. Motivul poate fi \u0219i faptul c\u0103 \u0219i-au <strong>stabilit obiective de neatins<\/strong>. Dac\u0103 dori\u021bi s\u0103 pierde\u021bi un anumit num\u0103r de kilograme \u00een cel mai scurt timp posibil, <strong>probabil c\u0103 nu ve\u021bi reu\u0219i.<\/strong> La \u00eenceputul procesului de sl\u0103bit, <strong>ve\u021bi pierde mai multe kilograme \u00eentr-o perioad\u0103 scurt\u0103 de timp<\/strong>, dar acest proces se va opri \u00een timp, rata pierderii \u00een greutate va \u00eencetini \u0219i <strong>nu ve\u021bi mai vedea astfel de schimb\u0103ri marcante<\/strong><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un alt obiectiv nerealist poate fi acela de a<strong> \u00eencerca s\u0103 ar\u0103ta\u021bi precum un anumit model fitness<\/strong>. Nu toat\u0103 lumea poate ar\u0103ta ca \u00een revist\u0103, iar persoanele prezentate \u00een acest fel au <strong>ani de munc\u0103 grea<\/strong> \u00een spatele lor, pe care <strong>nu ve\u021bi reu\u0219i s\u0103 \u00eei recupera\u021bi \u00een c\u00e2teva luni.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Solu\u021bie<\/strong><\/h3>\n\n\n\n<p>Stabili\u021bi <strong>obiective realiste<\/strong>, <strong>clare<\/strong> \u0219i care <strong>pot fi atine<\/strong>. Afla\u021bi <strong>c\u00e2te kilograme ar trebui s\u0103 pierde\u021bi pe s\u0103pt\u0103m\u00e2n\u0103<\/strong> pentru a <strong>atinge \u00een mod s\u0103n\u0103tos un anume obiectiv<\/strong> \u0219i de ce <strong>instrumente ve\u021bi avea nevoie<\/strong> <strong>pentru a-l atinge<\/strong>. Dac\u0103 nu sunte\u021bi siguri,<strong> consulta\u021bi un expert \u00een nutri\u021bie \u0219i exerci\u021bii fizice.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sunteti_stresati\"><\/span><strong>Sunte\u021bi stresa\u021bi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen cazul multor persoane, stresul poate avea<strong>&nbsp;efecte directe asupra greut\u0103\u021bii lor.<\/strong> Dac\u0103 nivelul cortizolului,<strong> hormonul stresului este ridicat,<\/strong> poate <strong>duce la o cre\u0219tere \u00een greutate.<\/strong> Acest lucru se datoreaz\u0103 faptului c\u0103 acest hormon <strong>\u00eencetine\u0219te metabolismul<\/strong> \u0219i <strong>cre\u0219te apetitul pentru zah\u0103r<\/strong>, care \u00een cazul aportului excesiv este depozitat \u00een organism sub form\u0103 de <strong>gr\u0103sime abdominal\u0103<\/strong><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [16]<\/span> \u00cen plus, stresul <strong>provoac\u0103 obiceiuri nes\u0103n\u0103toase<\/strong>, cum ar fi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>stres emo\u021bional<\/li>\n\n\n\n<li>mai pu\u021bine exerci\u021bii fizice<\/li>\n\n\n\n<li>poft\u0103 pentru m\u00e2nc\u0103ruri nes\u0103n\u0103toase<\/li>\n\n\n\n<li>mai pu\u021bin somn<\/li>\n\n\n\n<li>s\u0103rirea peste mese<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"815\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-1124x815.jpg\" alt=\"Stresul determin\u0103 obiceiuri alimentare nes\u0103n\u0103toase\" class=\"wp-image-173931\" style=\"width:843px;height:611px\" title=\"Stresul determin\u0103 obiceiuri alimentare nes\u0103n\u0103toase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-1124x815.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-400x290.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-1536x1114.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-2048x1485.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Solu\u021bie<\/strong><\/h3>\n\n\n\n<p><strong>Identifica\u021bi stimulii&nbsp;<\/strong>care v\u0103 provoac\u0103 stres \u0219i <strong>\u00eencerca\u021bi s\u0103 \u00eei elimina\u021bi<\/strong>. Pute\u021bi \u00eencerca \u0219i <strong>exerci\u021bii de respira\u021bie sau yoga<\/strong>, care au&nbsp;<strong>efecte pozitive asupra reducerii stresului.<\/strong><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd dori\u021bi s\u0103 pierde\u021bi \u00een greutate, este important s\u0103 v\u0103 da\u021bi seama c\u0103 este \u00een primul r\u00e2nd<strong> o schimbare permanent\u0103 a stilului de via\u021b\u0103<\/strong>, iar <strong>prin schimbarea unui singur factor<\/strong> nu ve\u021bi atinge obiectivul dorit. A\u0219adar, \u00eencearca\u021bi s\u0103 vede\u021bi ce face\u021bi <strong>pentru a ob\u021bine \u201eun corp mai sub\u021bire\u201d<\/strong> \u0219i ve\u021bi descoperi c\u0103 totul st\u0103 <strong>doar \u00een m\u00e2inile voastre.<\/strong> Dac\u0103 ceva nu func\u021bioneaz\u0103, <strong>trebuie s\u0103-l schimba\u021bi!<\/strong> Credem c\u0103 articolul nostru o s\u0103 v\u0103 ajute \u00een acest sens.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dori\u021bi ca <strong>prietenii vo\u0219tri s\u0103 afle<\/strong> aceste sfaturi? Atunci nu ezita\u021bi \u0219i sus\u021bine\u021bi articolul cu un&nbsp;<strong>share<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlavorings and sweeteners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A\u021bi decis c\u0103 trebuie s\u0103 pierde\u021bi c\u00e2teva kilograme? Nu este u\u0219or. Mai ales c\u00e2nd pute\u021bi e\u0219ua din cauza anumitor motive. Noi \u0219tim care motivele pentru care nu sl\u0103bi\u021bi. O s\u0103 v\u0103 ajut\u0103m s\u0103 remedia\u021bi problema \u0219i, ca bonus, ve\u021bi primi un instrument secret pentru pierderea \u00een greutate.<\/p>\n","protected":false},"author":22,"featured_media":174658,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[90],"tags":[6686,6374,6278,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-177972","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-calorii","9":"tag-pierdere-in-greutate","10":"tag-proteine-ro","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0218tim de ce nu pierde\u021bi \u00een greutate, dar pute\u021bi schimba aceast\u0103 situa\u021bie! - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0218tim de ce nu pierde\u021bi \u00een greutate, dar \u0219i cum pute\u021bi schimba aceast\u0103 situa\u021bie! 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