{"id":179098,"date":"2020-08-10T13:19:15","date_gmt":"2020-08-10T11:19:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/"},"modified":"2022-10-07T15:15:41","modified_gmt":"2022-10-07T13:15:41","slug":"tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/","title":{"rendered":"Tudjuk, mi\u00e9rt nem megy a fogy\u00e1s, de lehet rajta v\u00e1ltoztatni!"},"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.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/#Nem_viszel_be_elengendo_feherjet\" title=\"Nem viszel be elengend\u0151 feh\u00e9rj\u00e9t\">Nem viszel be elengend\u0151 feh\u00e9rj\u00e9t<\/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.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/#Nem_szamolod_a_kaloriabevitelt\" title=\"Nem sz\u00e1molod a kal\u00f3riabevitelt\">Nem sz\u00e1molod a kal\u00f3riabevitelt<\/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.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/#Nem_emelsz_sulyokat\" title=\"Nem emelsz s\u00falyokat\">Nem emelsz s\u00falyokat<\/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.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/#Sok_egyszeru_cukrot_fogyasztasz\" title=\"Sok egyszer\u0171 cukrot fogyasztasz\">Sok egyszer\u0171 cukrot fogyasztasz<\/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.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/#Nem_alszol_eleget\" title=\"Nem alszol eleget\">Nem alszol eleget<\/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.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/#Nem_vagy_megfeleloen_hidratalt\" title=\"Nem vagy megfelel\u0151en hidrat\u00e1lt\">Nem vagy megfelel\u0151en hidrat\u00e1lt<\/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.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/#Nem_taplalkozol_tudatosan\" title=\"Nem t\u00e1pl\u00e1lkozol tudatosan\">Nem t\u00e1pl\u00e1lkozol tudatosan<\/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.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/#Valotlanok_az_elvarasaid\" title=\"Val\u00f3tlanok az elv\u00e1r\u00e1said\">Val\u00f3tlanok az elv\u00e1r\u00e1said<\/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.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/#Stresszes_vagy\" title=\"Stresszes vagy\">Stresszes vagy<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Igaz\u00e1n sok t\u00e9nyez\u0151 j\u00e1tszik k\u00f6zre a <strong>sikertelen di\u00e9t\u00e1k<\/strong> folyam\u00e1n \u00e9s hidd el, ennek nem csak az <strong>eg\u00e9szs\u00e9gtelen \u00e9telek \u00e9s a mozg\u00e1shi\u00e1ny<\/strong> az okai. Tudd meg, te mivel <strong>rontod el a fogy\u00e1st<\/strong> \u00e9s milyen egyszer\u0171en<strong> lehet rajta v\u00e1ltoztatni!<\/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=\"Nem_viszel_be_elengendo_feherjet\"><\/span><strong>Nem viszel be elengend\u0151 feh\u00e9rj\u00e9t<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00dagy, ahogy a feh\u00e9rj\u00e9k <strong>szerepet j\u00e1tszanak az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9ben<\/strong>, ugyan\u00fagy fontos <strong>szerep\u00fck van a fogy\u00e1s sor\u00e1n<\/strong> is. P\u00e9ld\u00e1ul az <strong>al\u00e1bbi m\u00f3dokon:<\/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>A magas feh\u00e9rjebevitel gyors\u00edtja a metabolizmust<\/strong><\/h3>\n\n\n\n<p><strong>Az \u00e9lelmiszerek termikus hat\u00e1sa (ang. TEF) az \u00e9lelmiszerek em\u00e9szt\u00e9s\u00e9nek, felsz\u00edv\u00f3d\u00e1s\u00e1nak \u00e9s anyagcser\u00e9j\u00e9nek feladata<\/strong>, amely a <strong>kal\u00f3ri\u00e1k felv\u00e9tel\u00e9vel, majd \u00e9get\u00e9s\u00e9vel<\/strong> j\u00e1r. A makrot\u00e1panyagok csoportjaib\u00f3l pont a feh\u00e9rj\u00e9k <strong>j\u00e1rulnak legink\u00e1bb hozz\u00e1 a TEF-hez.<\/strong> Sz\u00e1zal\u00e9kos \u00e9rtelemben a feh\u00e9rj\u00e9k <strong>20 vagy ak\u00e1r 30%-os h\u0151hat\u00e1ssal b\u00edrnak az em\u00e9szt\u00e9sre,<\/strong> a <strong>sz\u00e9nhidr\u00e1tok 5-10%,<\/strong> \u00e9s a <strong>zs\u00edrok 0-3%-kal.<\/strong> A magas feh\u00e9rjebevitel szint\u00e9n seg\u00edt az <strong>anyagcsere lassul\u00e1s\u00e1nak elker\u00fcl\u00e9s\u00e9ben,<\/strong> ami a fogy\u00e1s <strong>gyakori mell\u00e9khat\u00e1sa.<\/strong> Ezen fel\u00fcl seg\u00edt <strong>megel\u0151zni a s\u00falygyarapod\u00e1st.<\/strong> Kimutatt\u00e1k, hogy a magas feh\u00e9rjebevitel <strong>fokozza az anyagcser\u00e9t<\/strong> \u00e9s az <strong>el\u00e9getett kal\u00f3ri\u00e1k mennyis\u00e9g\u00e9t<\/strong> ak\u00e1r 80 &#8211; 100 kal\u00f3ri\u00e1val is naponta. <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\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-1124x749.jpg\" alt=\"Tudjuk, mi\u00e9rt nem megy a fogy\u00e1s, de lehet rajta v\u00e1ltoztatni!\" class=\"wp-image-173918\" width=\"843\" height=\"562\" title=\"Tudjuk, mi\u00e9rt nem megy a fogy\u00e1s, de lehet rajta v\u00e1ltoztatni!\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>A feh\u00e9rj\u00e9k befoly\u00e1solj\u00e1k a s\u00falyt szab\u00e1lyoz\u00f3 hormonok szintj\u00e9t<\/strong><\/h3>\n\n\n\n<p>Ha valaki azt mondja, hogy a <strong>fogy\u00e1s teljes folyamata f\u0151k\u00e9nt fejben d\u0151l el,<\/strong> bizonyos m\u00e9rt\u00e9kig igaza van. A testt\u00f6meg <strong>k\u00f6zvetlen\u00fcl kapcsol\u00f3dik az agyhoz,<\/strong> konkr\u00e9tan azon r\u00e9sz\u00e9hez, amit <strong>hipotalamusznak<\/strong> h\u00edvunk. Itt <strong>gy\u0171lnek a s\u00falyszab\u00e1lyoz\u00f3 hormonok<\/strong> \u00e9s k\u00fcl\u00f6nb\u00f6z\u0151 inform\u00e1ci\u00f3kat dolgoznak fel azzal kapcsolatban, hogy<strong> mit, mikor \u00e9s mennyit kell enned.<\/strong> Kimutatt\u00e1k, hogy a <strong>magasabb feh\u00e9rjebevitel n\u00f6veli a j\u00f3llakotts\u00e1got kiv\u00e1lt\u00f3 hormon szintj\u00e9t,<\/strong> mint p\u00e9ld\u00e1ul GLP-1, YY peptidek vagy kolecisztokinint, ami szint\u00e9n <strong>cs\u00f6kkenti a grelint, az \u00e9hs\u00e9ghormon szintj\u00e9t. <\/strong><strong>&nbsp;<\/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>A feh\u00e9rj\u00e9k seg\u00edtenek g\u00e1tolni az izomveszt\u00e9st<\/strong><\/h3>\n\n\n\n<p>Az izomvesztes\u00e9g is a <strong>fogy\u00e1s mell\u00e9khat\u00e1sa.<\/strong> F\u0151k\u00e9nt akkor fordul el\u0151, ha a fogy\u00e1s sor\u00e1n <strong>nem figyelsz a s\u00falyz\u00f3s edz\u00e9sre<\/strong>, illetve ha <strong>nem viszel be elegend\u0151 feh\u00e9rj\u00e9t.<\/strong> T\u00e1mogatja az izomn\u00f6veked\u00e9st, ami pedig felel\u0151s az <strong>anyagcsere gyorsas\u00e1g\u00e1\u00e9rt.<\/strong> Min\u00e9l kevesebb izomt\u00f6meged van, <strong>ann\u00e1l lassabb az anyagcser\u00e9d<\/strong> \u00e9s \u00edgy nehezebb lesz a zs\u00edr\u00e9get\u00e9s is. M\u00e1s sz\u00f3val sokkal <strong>kevesebb kal\u00f3ri\u00e1t \u00e9getsz el.<\/strong> A nagy mennyis\u00e9g\u0171 feh\u00e9rje fogyaszt\u00e1sa <strong>cs\u00f6kkentheti az izomvesztes\u00e9get,<\/strong> ami \u00e1ltal seg\u00edthet <strong>megtartani az anyagcsere gyorsas\u00e1g\u00e1t<\/strong> a testzs\u00edrsz\u00e1zal\u00e9k cs\u00f6kken\u00e9se mellett.<span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[1] [2] [5]<\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-1124x749.jpg\" alt=\"A feh\u00e9rj\u00e9k seg\u00edtenek g\u00e1tolni az izomveszt\u00e9st\" class=\"wp-image-173840\" width=\"843\" height=\"562\" title=\"A feh\u00e9rj\u00e9k seg\u00edtenek g\u00e1tolni az izomveszt\u00e9st\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Megold\u00e1s<\/strong><\/h3>\n\n\n\n<p>Ha val\u00f3ban komolyan veszed a fogy\u00e1st, akkor a <strong>magasabb feh\u00e9rjebevitelre<\/strong> kell \u00f6sszpontos\u00edtanod. Egy \u00e1tlagos feln\u0151ttnek <strong>napi 0,8 gramm \/ tests\u00falykilogramm mennyis\u00e9gre van sz\u00fcks\u00e9ge<\/strong>. \u00c1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3knak a bevitt mennyis\u00e9g magasabb, ak\u00e1r napi <strong>1,2 ak\u00e1r 1,4 gr\/tskg<\/strong> is lehet, illetve test\u00e9p\u00edt\u0151knek ak\u00e1r <strong>1,6 vagy 1,7 gr\/tskg<\/strong> feh\u00e9rjemennyis\u00e9g is lehet.<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>Val\u00f3j\u00e1ban rengeteg feh\u00e9rjeforr\u00e1s l\u00e9tezik. Megtal\u00e1lhat\u00f3ak <strong>sov\u00e1ny h\u00fasokban, halakban, toj\u00e1sban, tejterm\u00e9kekben vagy h\u00fcvelyesekben.<\/strong> Ha <strong>ellen\u0151rizni szeretn\u00e9d a feh\u00e9rjebeviteled<\/strong>, <a href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"text-decoration: underline; color: #0000ff;\"><span style=\"color:#ff6600\" class=\"tadv-color\">feh\u00e9rjeporok vagy italok<\/span> <\/span><\/a>form\u00e1j\u00e1ban helyettes\u00edteni tudod, amelyek egy adagja p\u00f3tolja az <strong>egy \u00e9tkez\u00e9ssel bevitt feh\u00e9rjemennyis\u00e9get.<\/strong> A feh\u00e9rj\u00e9k fogy\u00e1sra gyakorolt el\u0151nyeir\u0151l \u00e9s a megfelel\u0151 feh\u00e9rjepor kiv\u00e1laszt\u00e1s\u00e1r\u00f3l cikk\u00fcnkben olvashatsz: <a href=\"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Feh\u00e9rj\u00e9k \u00e9s fogy\u00e1s: hogyan befoly\u00e1solj\u00e1k a feh\u00e9rj\u00e9k a fogy\u00e1st?<\/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=\"Nem_szamolod_a_kaloriabevitelt\"><\/span><strong>Nem sz\u00e1molod a kal\u00f3riabevitelt<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kal\u00f3ria az <strong>\u00e9lelmiszerb\u0151l nyert energia egys\u00e9ge<\/strong>, amit a test a k\u00fcl\u00f6nb\u00f6z\u0151 folyamatokhoz haszn\u00e1l fel. A fogy\u00e1s egyik legfontosabb t\u00e9nyez\u0151je a <strong>bevitt kal\u00f3ri\u00e1k<\/strong>, illetve ellenkez\u0151leg, az <strong>el\u00e9getett kal\u00f3ri\u00e1k sz\u00e1mol\u00e1sa.<\/strong> Ha <strong>fogy\u00e1s a c\u00e9l, akkor t\u00f6bb kal\u00f3ri\u00e1t kell el\u00e9getni, mint amit beviszel.<\/strong>&nbsp;<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>A kal\u00f3riadeficit kisz\u00e1m\u00edt\u00e1s\u00e1nak els\u0151 l\u00e9p\u00e9se megszabni, hogy <strong>h\u00e1ny kal\u00f3ri\u00e1ra van sz\u00fcks\u00e9ged naponta,<\/strong> vagyis mennyi a <strong>napi energiasz\u00fcks\u00e9gleted<\/strong> (ang. TDEE). Ha ismered ezt a sz\u00e1mot, a m\u00e1sodik l\u00e9p\u00e9s, hogy meg\u00e1llap\u00edtsd, mennyi <strong>energiabevitelre<\/strong> van sz\u00fcks\u00e9ged ahhoz, hogy ne haladd meg a napi TDEE-t. Ez h\u00e1rom f\u0151 r\u00e9szb\u0151l \u00e1ll:<\/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\"><li><strong>alapanyagcsere (BMR) <\/strong>&#8211; a BMR mutatja azt a kal\u00f3riamennyis\u00e9get, amit a szervezet nyugalomi \u00e1llapotban \u00e9get el alapvet\u0151 \u00e9letfunkci\u00f3k sor\u00e1n, mint p\u00e9ld\u00e1ul a l\u00e9gz\u00e9s.<\/li><li><strong>\u00e9telek termikus hat\u00e1sa&nbsp;<\/strong>&#8211; ezek olyan kal\u00f3ri\u00e1k, amit a test\u00fcnk em\u00e9szt\u00e9s, felsz\u00edv\u00f3d\u00e1s, anyagcsere sor\u00e1n \u00e9get el<\/li><li><strong>termog\u00e9n fizikai aktivit\u00e1s &#8211;<\/strong>&nbsp;azok a kal\u00f3ri\u00e1k, amelyeket b\u00e1rmilyen fizikai aktivit\u00e1s sor\u00e1n \u00e9getsz el, mint p\u00e9ld\u00e1ul sportol\u00e1s, edz\u00e9s vagy b\u00e1rmilyen h\u00e1zimunka v\u00e9gz\u00e9se.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/li><\/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>Megold\u00e1s<\/strong><\/h3>\n\n\n\n<p>Ha teh\u00e1t siker\u00fclt <strong>helyesen be\u00e1ll\u00edtani a kal\u00f3riadeficitet,<\/strong> m\u00e1r sokkal egyszer\u0171bb lesz a fogy\u00e1s. Viszont \u00e9rv\u00e9nyes az is, hogy <strong>min\u00e9l kisebb a kal\u00f3riadeficit, ann\u00e1l lassabb a fogy\u00e1s.<\/strong> Sz\u00f3val min\u00e9l lassabb a fogy\u00e1s, ann\u00e1l eg\u00e9szs\u00e9gesebb \u00e9s hat\u00e9konyabb.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00e9zz\u00fcnk meg egy p\u00e9ld\u00e1t a <strong>heti 0,45 kg s\u00falycs\u00f6kkent\u00e9s el\u00e9r\u00e9s\u00e9re:<\/strong><\/p>\n\n\n\n<p>napi bevitel 2000 kcal &#8211; ha naponta el\u00e9getsz 2 500 kcal-t = a kal\u00f3riadeficited 500 kcal = hetente 3 500 kcal = &#8211; 0,45 kg hetente&nbsp;<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>Hogyan <strong>sz\u00e1moljuk ki a bevitt kal\u00f3riamennyis\u00e9get?<\/strong> Legegyszer\u0171bb \u00e9s k\u00e9nyelmesebb m\u00f3dja, ha megfogsz a kezedbe egy <strong>kal\u00f3riat\u00e1bl\u00e1zatot vagy sz\u00e1ml\u00e1l\u00f3t.<\/strong> Ezzel ki tudod sz\u00e1molni, mennyi a <strong>napi energiabeviteled.<\/strong> N\u00e9melyik sz\u00e1ml\u00e1l\u00f3ban lehet\u0151s\u00e9g van be\u00e1ll\u00edtani a c\u00e9lodat, hogy <strong>fogyni vagy h\u00edzni szeretn\u00e9l<\/strong> \u00e9s ez alapj\u00e1n <strong>el\u0151re kisz\u00e1m\u00edtja<\/strong> mennyi kal\u00f3ri\u00e1t aj\u00e1nlott bevinned, hogy el\u00e9rd a kal\u00f3riadeficitet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Erre a t\u00e9m\u00e1ra b\u0151vebben az al\u00e1bbi cikkben t\u00e9r\u00fcnk ki: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/hogy-szamoljuk-ki-az-alapanyagcsere-erteket-es-a-napi-energiafelhasznalast\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogy sz\u00e1moljuk ki az alapanyagcsere \u00e9rt\u00e9k\u00e9t \u00e9s a napi energiafelhaszn\u00e1l\u00e1st?<\/a>, illetve <a href=\"https:\/\/gymbeam.hu\/blog\/a-leggyakoribb-hibak-a-kaloriak-applikacioban-valo-rogzitese-kozben-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A leggyakoribb hib\u00e1k a kal\u00f3ri\u00e1k applik\u00e1ci\u00f3ban val\u00f3 r\u00f6gz\u00edt\u00e9se sor\u00e1n.<\/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=\"Nem_emelsz_sulyokat\"><\/span><strong>Nem emelsz s\u00falyokat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardi\u00f3 edz\u00e9ssel ugyan<strong> sok kal\u00f3ri\u00e1t el lehet \u00e9getni,<\/strong> de ilyen mozg\u00e1sforma mellett <strong>nehezebb izomt\u00f6meget n\u00f6velni.<\/strong> Tudt\u00e1tok, hogy <strong>0,45 g izom egy nap ak\u00e1r 10 vagy 20 kal\u00f3ri\u00e1t<\/strong> is el tud \u00e9getni, m\u00edg<strong> 0,45 g zs\u00edr<\/strong> csak <strong>5 kal\u00f3ri\u00e1t?&nbsp;<\/strong><span style=\"color: #ff6600;\">[8]<\/span> Ez\u00e9rt ne hanyagold el a s\u00falyz\u00f3s edz\u00e9st! E mellett az er\u0151edz\u00e9s <strong>fokozza a hossz\u00fat\u00e1v\u00fa kal\u00f3ria\u00e9get\u00e9st<\/strong> nyugodt \u00e1llapotban (BMR), ami nagyobb s\u00falyveszt\u00e9st eredm\u00e9nyez.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[1] [7]<\/span>&nbsp;A s\u00falyok emel\u00e9se seg\u00edthet <strong>megakad\u00e1lyozni az anyagcsere lelassul\u00e1s\u00e1t<\/strong> \u00e9s biztos\u00edtani, hogy a test <strong>izmos \u00e9s kidolgozott maradjon.&nbsp;<\/strong><span style=\"color: #ff6600;\" class=\"tadv-color\">[8]<\/span> Az er\u0151edz\u00e9sr\u0151l \u00e9s annak a fogy\u00e1sra gyakorolt hat\u00e1s\u00e1r\u00f3l b\u0151vebben az al\u00e1bbi cikk\u00fcnkben olvashatsz: <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-tamogatja-az-erosito-edzes-a-fogyast\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan t\u00e1mogatja az er\u0151s\u00edt\u0151 edz\u00e9s a fogy\u00e1st.<\/a><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-1124x749.jpg\" alt=\"Az er\u0151edz\u00e9s n\u00f6veli a hossz\u00fat\u00e1v\u00fa kal\u00f3riafelhaszn\u00e1l\u00e1st\" class=\"wp-image-173892\" width=\"843\" height=\"562\" title=\"Az er\u0151edz\u00e9s n\u00f6veli a hossz\u00fat\u00e1v\u00fa kal\u00f3riafelhaszn\u00e1l\u00e1st\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Megold\u00e1s<\/strong><\/h3>\n\n\n\n<p>Ha fogy\u00e1s a c\u00e9lod \u00e9s az edz\u00e9sterved <strong>csak kardi\u00f3 edz\u00e9sb\u0151l \u00e1ll,<\/strong> ki kellene b\u0151v\u00edtened <strong>s\u00falyz\u00f3s edz\u00e9ssel.<\/strong> Viszont ne felejtsd el, hogy <strong>kisebb s\u00falyokkal kell kezdened,<\/strong> hogy <strong>elker\u00fcld a s\u00e9r\u00fcl\u00e9seket<\/strong> vagy a <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/tuledzettseg-teny-vagy-mitosz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"text-decoration: underline;\"><strong>t\u00faledz\u00e9st.<\/strong><\/span><\/a><\/span><span style=\"color: #000000;\"> Ha nem tudod, <strong>milyen ar\u00e1nyban<\/strong> kombin\u00e1ld \u00f6ssze a <strong>kardi\u00f3t a s\u00falyz\u00f3s edz\u00e9ssel,<\/strong> <strong>fordulj szak\u00e9rt\u0151h\u00f6z.&nbsp;<\/strong><\/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=\"Sok_egyszeru_cukrot_fogyasztasz\"><\/span><strong>Sok egyszer\u0171 cukrot fogyasztasz<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00edzes\u00edtett \u00fcd\u00edt\u0151k vagy gy\u00fcm\u00f6lcslevek <strong>\u00e1ltal\u00e1ban frukt\u00f3zzal vannak \u00e9des\u00edtve,<\/strong> ami egyfajta <strong>egyszer\u0171 cukor.<\/strong>&nbsp;Ezt a gl\u00fck\u00f3zt\u00f3l elt\u00e9r\u0151en test\u00fcnk <strong>nem tudja olyan j\u00f3l feldolgozni.<\/strong> A frukt\u00f3z egy r\u00e9sz\u00e9t a <strong>m\u00e1j dolgozza fel<\/strong> \u00e9s a marad\u00e9kot a test <strong>zs\u00edrk\u00e9nt t\u00e1rolja.<\/strong> Ez\u00e9rt a t\u00falzott frukt\u00f3zfogyaszt\u00e1s elh\u00edz\u00e1st okozhat.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [9]<\/span>&nbsp;Ebb\u0151l k\u00f6vetkezik, hogy <strong>megn\u00f6vekszik a koleszterinszint,<\/strong> a szervek k\u00f6r\u00fcl\u00f6tti <strong>zs\u00edrsz\u00f6vetek<\/strong>&nbsp;\u00e9s egy\u00e9b m\u00e1s komplik\u00e1ci\u00f3k l\u00e9phetnek fel, <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span>, mint:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>gyakoribb fogszuvasod\u00e1s<\/li><li>elh\u00edz\u00e1s<\/li><li>2-es t\u00edpus\u00fa cukorbetegs\u00e9g kialakul\u00e1sa<\/li><li>sz\u00edv- \u00e9s \u00e9rrendszeri megbeteged\u00e9sek kock\u00e1zata<\/li><li>\u00e9leszt\u0151fert\u0151z\u00e9sek kialakul\u00e1sa<\/li><li>pattan\u00e1sok, akn\u00e9 kialakul\u00e1sa \u00e9s a b\u0151r roml\u00e1sa<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-1124x749.jpg\" alt=\"Az egyszer\u0171 cukrok h\u00edz\u00e1st okoznak\" class=\"wp-image-173853\" width=\"843\" height=\"562\" title=\"Az egyszer\u0171 cukrok h\u00edz\u00e1st okoznak\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>T\u00falz\u00e1sba esni viszont m\u00e1s fajta finom\u00edtott cukorral sem szabad. A finom\u00edtott cukrok <strong>sok kal\u00f3ri\u00e1t tartalmaznak,<\/strong> de m\u00e1s \u00e9rt\u00e9kes t\u00e1panyagot viszont nem. \u00dan.<strong> \u00fcres kal\u00f3ri\u00e1t<\/strong> tartalmaz, mivel <strong>nincs benn\u00fck feh\u00e9rje, zs\u00edr, rost<\/strong> \u00e9s semmilyen vitamin, \u00e1sv\u00e1nyi anyag vagy antioxid\u00e1ns.<\/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>Megold\u00e1s<\/strong><\/h3>\n\n\n\n<p>Ha fogy\u00e1s a c\u00e9lod, <strong>le kell cser\u00e9lni a hagyom\u00e1nyos cukrot egy eg\u00e9szs\u00e9gesebb v\u00e1ltozat\u00fa <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/edesitok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"text-decoration: underline;\">term\u00e9szetes \u00e9des\u00edt\u0151szerre,<\/span><\/a><\/span><\/strong> mint pl. az <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/agave-syrup-350-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"text-decoration: underline;\">ag\u00e1v\u00e9 szirup,<\/span><\/a><\/span> m\u00e9z, szt\u00e9via vagy <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"https:\/\/gymbeam.hu\/xylitol-1000-g-gymbeam.html\"><span style=\"text-decoration: underline;\">xylitol.<\/span><\/a><\/span> B\u0151vebben a cukorp\u00f3tl\u00f3kr\u00f3l \u00e9s az \u00e9des\u00edt\u0151szerekr\u0151l az al\u00e1bbi cikk\u00fcnkben olvashatsz: <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cukorhelyettess\u00edt\u0151k &#8211; melyik \u00e9des\u00edt\u0151szer a legmegfelel\u0151bb nekem?<\/a><\/span><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nem_alszol_eleget\"><\/span><strong>Nem alszol eleget<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az alv\u00e1shi\u00e1ny <strong>negat\u00edv hat\u00e1ssal lehet a tests\u00falyra.<\/strong> A rossz min\u0151s\u00e9g\u0171 alv\u00e1s \u00f6sszef\u00fcgg\u00e9sben van a <strong>magasabb testt\u00f6megindexszel (BMI)<\/strong> \u00e9s ezzel a <strong>testt\u00f6meg n\u00f6veked\u00e9ssel<\/strong> is. Az alv\u00e1shi\u00e1ny <strong>beind\u00edthatja az \u00e9tv\u00e1gyat szab\u00e1lyoz\u00f3 kortizol hormon termel\u00e9s\u00e9t,<\/strong> ami befoly\u00e1solja az \u00e9hs\u00e9get. T\u00f6bb kutat\u00e1s is kimutatta, hogy az alv\u00e1shi\u00e1nyt\u00f3l szenved\u0151 embereknek <strong>nagyobb az \u00e9tv\u00e1gyuk.<\/strong> Ez val\u00f3sz\u00edn\u0171leg a <strong>k\u00e9t<\/strong> alv\u00e1s \u00e1ltal befoly\u00e1solt<strong> hormon<\/strong> k\u00f6vetkezm\u00e9nye: <strong>grelin\u00e9 \u00e9s leptin\u00e9.<\/strong> A grelin <strong>jelzi az \u00e9hs\u00e9get az agyban,<\/strong> a <strong>leptin pedig a telts\u00e9get.<\/strong> Ha nem alszol eleget, a test t\u00f6bb grelint fog termelni \u00e9s kevesebb leptint, teh\u00e1t <strong>emelkedni fog az \u00e9tv\u00e1gyad.<\/strong> A f\u00e1radts\u00e1g miatt el\u0151fordulhat, hogy kihagyod az edz\u00e9st, ami pedig azt jelenti, hogy kevesebb kal\u00f3ri\u00e1t fogsz el\u00e9getni napk\u00f6zben.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[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\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-1124x852.jpg\" alt=\"Az alv\u00e1shi\u00e1ny negat\u00edv hat\u00e1ssal lehet a tests\u00faly befoly\u00e1sol\u00e1s\u00e1ra\" class=\"wp-image-173866\" width=\"843\" height=\"639\" title=\"Az alv\u00e1shi\u00e1ny negat\u00edv hat\u00e1ssal lehet a tests\u00faly befoly\u00e1sol\u00e1s\u00e1ra\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Megold\u00e1s<\/strong><\/h3>\n\n\n\n<p>K\u00e9nyeztesd magad<strong> elegend\u0151 mennyis\u00e9g\u0171, min\u0151s\u00e9gi \u00e9s zavartalan alv\u00e1ssal.<\/strong> Ennek hossza egy\u00e9ni \u00e9s az adott szem\u00e9ly fizikai \u00e1llapot\u00e1t\u00f3l \u00e9s m\u00e1s t\u00e9nyez\u0151kt\u0151l f\u00fcgg. A min\u0151s\u00e9gi alv\u00e1snak k\u00f6r\u00fclbel\u00fcl <strong>7-9 \u00f3r\u00e1ig kellene tartania.<\/strong> Ha nem siker\u00fcl el\u00e9rni \u00e9jjel ezt a mennyis\u00e9get, napk\u00f6zben is bep\u00f3tolhatod, p\u00e9ld\u00e1ul egy <strong>d\u00e9lut\u00e1ni szieszt\u00e1val.<\/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=\"Nem_vagy_megfeleloen_hidratalt\"><\/span><strong>Nem vagy megfelel\u0151en hidrat\u00e1lt<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>szervezet megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9nek egyik kulcsa<\/strong> a megfelel\u0151 hidrat\u00e1ci\u00f3. Nem k\u00e9pez kiv\u00e9telt a fogy\u00e1s sem. A dehidrat\u00e1lts\u00e1g legf\u0151bb jellemz\u0151i k\u00f6z\u00e9 tartozik a <strong>f\u00e1radts\u00e1g, letargia, fejf\u00e1j\u00e1s, \u00edgy szenvedni fog az energiaszinted<\/strong> \u00e9s nem lesz kedved az edz\u00e9shez sem. A megfelel\u0151 hidrat\u00e1lts\u00e1g fenntart\u00e1s\u00e1val <strong>megemelkedik az energiaszinted<\/strong> \u00e9s eg\u00e9szs\u00e9ges k\u00f6zeget biztos\u00edtasz a szervezeted sz\u00e1m\u00e1ra.<span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A folyad\u00e9k fogyaszt\u00e1sa <strong>jav\u00edtja az em\u00e9szt\u00e9st<\/strong> \u00e9s a tiszta v\u00edzzel val\u00f3 hidrat\u00e1l\u00e1s seg\u00edt <strong>elt\u00e1vol\u00edtani a<\/strong>&nbsp;<strong>k\u00e1ros anyagokat a testb\u0151l. <\/strong>A v\u00edzfogyaszt\u00e1s <strong>cs\u00f6kkenti a folyad\u00e9kvisszatart\u00e1st \u00e9s az \u00e9hs\u00e9get is.&nbsp;<\/strong>Nem hi\u00e1ba mondj\u00e1k, hogy az \u00e9hs\u00e9g \u00e1lc\u00e1zott szomj\u00fas\u00e1g. Ha \u00e9hesnek \u00e9rzed magad, pr\u00f3b\u00e1lj \u00e9tkez\u00e9s el\u0151tt <strong>meginni egy poh\u00e1r tiszta vizet.<\/strong> Meg fogsz lep\u0151dni, <strong>amikor t\u00e1vozik az \u00e9hs\u00e9ged \u00e9s a s\u00f3v\u00e1rg\u00e1sod.&nbsp;<\/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\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-1124x749.jpeg\" alt=\"A rendszeres hidrat\u00e1l\u00e1s t\u00e1mogatja a fogy\u00e1st\" class=\"wp-image-173879\" width=\"843\" height=\"562\" title=\"A rendszeres hidrat\u00e1l\u00e1s t\u00e1mogatja a fogy\u00e1st\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Megold\u00e1s<\/strong><\/h3>\n\n\n\n<p>A probl\u00e9ma megold\u00e1sa nagyon egyszer\u0171 &#8211; <strong>tartsd be a rendszeres folyad\u00e9kp\u00f3tl\u00e1st!<\/strong> Mennyi vizet kellene akkor egy nap inni? Minden szem\u00e9lyt\u0151l \u00e9s fizikai aktivit\u00e1st\u00f3l f\u00fcgg\u0151, de megk\u00f6zel\u00edt\u0151leg a <strong>n\u0151knek 2,7 liter \u00e9s f\u00e9rfiaknak 3,7 liter aj\u00e1nlott naponta.<\/strong>&nbsp;<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=\"Nem_taplalkozol_tudatosan\"><\/span><strong>Nem t\u00e1pl\u00e1lkozol tudatosan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A tudatos t\u00e1pl\u00e1lkoz\u00e1s egy <strong>technika, amely fog\u00e9konys\u00e1gon alapul, aminek sor\u00e1n megtanulsz uralkodni a saj\u00e1t \u00e9tkez\u00e9si szok\u00e1saidon<\/strong>. Ezzel elker\u00fclhet\u0151 az <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/miert-eszunk-tobbet-a-karanten-alatt\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"text-decoration: underline;\"><strong>\u00e9rzelmi ev\u00e9s<\/strong><\/span><\/a><\/span> vagy a <strong>stressz miatti t\u00falev\u00e9s.<\/strong> Kimutatt\u00e1k azt is, hogy a <strong>tudatos t\u00e1pl\u00e1lkoz\u00e1s seg\u00edti a fogy\u00e1st, cs\u00f6kkenti a t\u00falev\u00e9st \u00e9s seg\u00edti a jobb k\u00f6z\u00e9rzetet.<\/strong>&nbsp;<strong>&nbsp;<\/strong><span style=\"color: #ff6600;\" class=\"tadv-color\">[1] [14] [15]<\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min-1124x632.jpg\" alt=\"A tudatos t\u00e1pl\u00e1lkoz\u00e1s t\u00e1mogatja a fogy\u00e1st \u00e9s g\u00e1tolja a t\u00falev\u00e9st\" class=\"wp-image-173905\" width=\"843\" height=\"474\" title=\"A tudatos t\u00e1pl\u00e1lkoz\u00e1s t\u00e1mogatja a fogy\u00e1st \u00e9s g\u00e1tolja a t\u00falev\u00e9st\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Megold\u00e1s<\/strong><\/h3>\n\n\n\n<p><strong>A<\/strong> <strong>tudatos \u00e9tkez\u00e9s el\u00e9r\u00e9se \u00e9rdek\u00e9ben az al\u00e1bbi 7 alapelvet kell k\u00f6vetni: <\/strong><span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>egy\u00e9l lassan&nbsp;<\/strong>&#8211; seg\u00edt jav\u00edtani az em\u00e9szt\u00e9st<\/li><li><strong>minden falatot j\u00f3l r\u00e1gj meg&nbsp;<\/strong><\/li><li><strong>\u00e9tkez\u00e9shez \u00fclj asztalhoz&nbsp;<\/strong>&#8211; soha ne egy\u00e9l \u00e1llva, engedj meg az \u00e9tkez\u00e9shez egy kis nyugalmat, csendet<\/li><li><strong>ne egy\u00e9l k\u00f6zvetlen\u00fcl csomagb\u00f3l <\/strong>&#8211; ha az \u00e9tel t\u00e1ny\u00e9ron vagy t\u00e1lban van, eszt\u00e9tikusabban n\u00e9z ki \u00e9s jobban is fog \u00edzleni<\/li><li><strong>ha tele vagy, tedd f\u00e9lre az \u00e9telt <\/strong>&#8211; az \u00e9tkez\u00e9s c\u00e9lja nem a t\u00falev\u00e9s, hanem a j\u00f3llakotts\u00e1g el\u00e9r\u00e9se. Ha ezt el\u00e9red, nem kell tov\u00e1bb enned.<\/li><li><strong>szabadulj meg a zavar\u00f3 t\u00e9nyez\u0151kt\u0151l&nbsp;<\/strong>&#8211; ev\u00e9s k\u00f6zben kiz\u00e1r\u00f3lag az \u00e9telre kell figyelni, teh\u00e1t tedd f\u00e9lre a mobilod, notebookot, kapcsold ki a tv-t \u00e9s \u00e9lvezd az \u00e9tkez\u00e9st.<\/li><li><strong>figyelj az \u00e9tel \u00e1llag\u00e1ra, illat\u00e1ra \u00e9s \u00edz\u00e9re <\/strong>&#8211; az \u00e9tel teljesen m\u00e1s m\u00e9reteket \u00f6lt, ha \u00faj \u00edzekkel, illatokkal tal\u00e1lkozol, amivel addig m\u00e9g nem.\n\n<\/li><\/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=\"Valotlanok_az_elvarasaid\"><\/span><strong>Val\u00f3tlanok az elv\u00e1r\u00e1said<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A fogy\u00e1s&nbsp;<strong>\u00f6sszetett \u00e9s hosszadalmas folyamat,<\/strong>&nbsp;amelynek az eredm\u00e9nyei&nbsp;<strong>nem l\u00e1tsz\u00f3dnak p\u00e1r nap ut\u00e1n,<\/strong>&nbsp;hetek vagy h\u00f3napok er\u0151fesz\u00edt\u00e9seit ig\u00e9nyli. Ez\u00e9rt sok ember&nbsp;<strong>hajlamos elvesz\u00edteni a t\u00fcrelm\u00e9t,<\/strong>&nbsp;m\u00e9g miel\u0151tt egy konkr\u00e9t c\u00e9lt el\u00e9rne. Ennek oka lehet az, hogy&nbsp;<strong>el\u00e9rhetetlen c\u00e9lt t\u0171znek ki.<\/strong>&nbsp;Ha arra t\u00f6rekszel, hogy egy megadott mennyis\u00e9g\u0171 s\u00falyt min\u00e9l r\u00f6videbb id\u0151 alatt add le, minden bizonnyal<strong>&nbsp;sikertelen leszel.<\/strong>&nbsp;A fogy\u00e1s elej\u00e9n&nbsp;<strong>r\u00f6vid id\u0151 alatt t\u00f6bb kilogrammot vesz\u00edthetsz,<\/strong>&nbsp;de ez a folyamat id\u0151vel meg\u00e1ll, a fogy\u00e1s lelassul \u00e9s m\u00e1r&nbsp;<strong>nem fogsz olyan \u00e9les v\u00e1ltoz\u00e1sokat l\u00e1tni.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1sik val\u00f3tlan c\u00e9l lehet, ha&nbsp;<strong>egy konkr\u00e9t fitness modellre szeretn\u00e9l hasonl\u00edtani.<\/strong>&nbsp;Nem mindenki n\u00e9zhet ki \u00fagy, mint a c\u00edmlapon, illetve ezek az emberek m\u00f6g\u00f6tt&nbsp;<strong>t\u00f6bb \u00e9v kem\u00e9ny munka \u00e1ll,<\/strong>&nbsp;amit te&nbsp;<strong>n\u00e9h\u00e1ny h\u00f3nap alatt nem fogsz tudni el\u00e9rni.<\/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>Megold\u00e1s<\/strong><\/h3>\n\n\n\n<p>\u00c1ll\u00edts fel&nbsp;<strong>val\u00f3s, egy\u00e9rtelm\u0171 \u00e9s el\u00e9rhet\u0151 c\u00e9lokat.<\/strong>&nbsp;Gondold \u00e1t,&nbsp;<strong>h\u00e1ny kg-t kellene hetente leadnod<\/strong>, hogy a c\u00e9lodat&nbsp;<strong>eg\u00e9szs\u00e9gesen el tudd \u00e9rni<\/strong>&nbsp;\u00e9s&nbsp;<strong>mire lesz sz\u00fcks\u00e9ged ennek \u00e9rdek\u00e9ben.<\/strong>&nbsp;Ha nem vagy biztos benne,&nbsp;<strong>keress fel egy t\u00e1pl\u00e1lkoz\u00e1si \u00e9s \u00e9letm\u00f3d tan\u00e1csad\u00f3t.<\/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=\"Stresszes_vagy\"><\/span><strong>Stresszes vagy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sok ember sz\u00e1m\u00e1ra a stressz&nbsp;<strong>k\u00f6zvetlen hat\u00e1ssal van a tests\u00faly\u00e1ra.<\/strong>&nbsp;Ha a&nbsp;<strong>kortizol stresszhormon szintje magas,<\/strong>&nbsp;az&nbsp;<strong>s\u00falygyarapod\u00e1shoz vezethet.&nbsp;<\/strong>A kortizol&nbsp;<strong>lass\u00edtja az anyagcser\u00e9t<\/strong>&nbsp;is \u00e9s&nbsp;<strong>fokozza a cukor ir\u00e1nti \u00e9tv\u00e1gyat,<\/strong>&nbsp;amely t\u00falzott bevitele sor\u00e1n&nbsp;<strong>hasi zs\u00edrk\u00e9nt<\/strong>&nbsp;rakt\u00e1roz\u00f3dik el.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [16]<\/span>&nbsp;Ezen k\u00edv\u00fcl a stressz olyan&nbsp;<strong>negat\u00edv szok\u00e1sokat okoz,<\/strong>&nbsp;mint:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00e9rzelmi stressz<\/li><li>kevesebb edz\u00e9s<\/li><li>eg\u00e9szs\u00e9gtelen \u00e9telek ir\u00e1nti \u00e9tv\u00e1gy<\/li><li>kevesebb alv\u00e1s<\/li><li>\u00e9tkez\u00e9sek kihagy\u00e1sa<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-1124x815.jpg\" alt=\"Stresszes vagy\" class=\"wp-image-173939\" width=\"843\" height=\"611\" title=\"Stresszes vagy\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Megold\u00e1s<\/strong><\/h3>\n\n\n\n<p><strong>Keresd meg a stresszt kiv\u00e1lt\u00f3 ingereket<\/strong>&nbsp;\u00e9s&nbsp;<strong>pr\u00f3b\u00e1ld meg kik\u00fcsz\u00f6b\u00f6lni \u0151ket.<\/strong>&nbsp;Pr\u00f3b\u00e1lj ki&nbsp;<strong>l\u00e9gz\u0151gyakorlatokat vagy j\u00f3g\u00e1t,<\/strong>&nbsp;aminek bizony\u00edtottan&nbsp;<strong>pozit\u00edv hat\u00e1sai vannak a stressz old\u00e1s\u00e1ra.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A fogy\u00e1s sor\u00e1n fontos felismerni, hogy els\u0151sorban a&nbsp;<strong>hossz\u00fa t\u00e1v\u00fa \u00e9letm\u00f3dv\u00e1lt\u00e1ssal m\u0171k\u00f6dik,<\/strong>&nbsp;\u00e9s csup\u00e1n&nbsp;<strong>egy t\u00e9nyez\u0151 v\u00e1ltoztat\u00e1s\u00e1val<\/strong>&nbsp;nem lesz sikeres. Teh\u00e1t pr\u00f3b\u00e1ld azt n\u00e9zni, mit tehetsz a&nbsp;<strong>\u201ekarcs\u00fabb \u00e9n\u201d<\/strong>&nbsp;el\u00e9r\u00e9se \u00e9rdek\u00e9ben \u00e9s r\u00e1j\u00f6ssz,&nbsp;<strong>minden a Te kezedben van.<\/strong>&nbsp;Ha valami nem m\u0171k\u00f6dik,&nbsp;<strong>v\u00e1ltoztatni kell rajta!<\/strong>&nbsp;Rem\u00e9lj\u00fck, hogy ebben seg\u00edts\u00e9gedre lesz a cikk\u00fcnk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szeretn\u00e9d, hogy&nbsp;<strong>az ismer\u0151seid is megismerj\u00e9k ezeket<\/strong>&nbsp;a tan\u00e1csokat? Ne habozz \u00e9s t\u00e1mogasd a cikk\u00fcnket egy&nbsp;<strong>megoszt\u00e1ssal.<\/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>Elhat\u00e1roztad, hogy ledobsz magadr\u00f3l p\u00e1r f\u00f6l\u00f6s kil\u00f3t? Nem egyszer\u0171 a dolog. F\u0151leg akkor, ha a 4 f\u0151 ok miatt buksz el. Tudjuk, mik azok, \u00e9s hogy mi\u00e9rt nem siker\u00fcl fogynod. Elmondjuk, hogyan jav\u00edthatsz rajta \u00e9s b\u00f3nuszk\u00e9nt egy titkos eszk\u00f6zt is mutatunk.<\/p>\n","protected":false},"author":22,"featured_media":174656,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[89],"tags":[7638,6276,6372,6684],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-179098","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hogyan-fogyjunk-le","8":"tag-egeszseges-eletmod","9":"tag-feherje","10":"tag-fogyas","11":"tag-kaloriak","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>Tudjuk, mi\u00e9rt nem megy a fogy\u00e1s, de lehet rajta v\u00e1ltoztatni! - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tudjuk, mi\u00e9rt nem siker\u00fcl fogynod \u00e9s azt is, hogyan v\u00e1ltoztathatsz rajta! 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Olvass arr\u00f3l, mi minden \u00e1llhat a sikertelen fogy\u00e1s m\u00f6g\u00f6tt, \u00e9s mik a megold\u00e1sok a probl\u00e9m\u00e1ra.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-08-10T11:19:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-07T13:15:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2020\/07\/vieme-preco-nechudnete-ako-to-zmenit-gymbeam-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/\"},\"author\":{\"name\":\"Dominika Hvizdo\u0161ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231\"},\"headline\":\"Tudjuk, mi\u00e9rt nem megy a fogy\u00e1s, de lehet rajta v\u00e1ltoztatni!\",\"datePublished\":\"2020-08-10T11:19:15+00:00\",\"dateModified\":\"2022-10-07T13:15:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/\"},\"wordCount\":2949,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/vieme-preco-nechudnete-ako-to-zmenit-gymbeam-1.png\",\"keywords\":[\"eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\",\"feh\u00e9rje\",\"fogy\u00e1s\",\"kal\u00f3ri\u00e1k\"],\"articleSection\":[\"Hogyan fogyjunk le\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/\",\"name\":\"Tudjuk, mi\u00e9rt nem megy a fogy\u00e1s, de lehet rajta v\u00e1ltoztatni! - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/tudjuk-miert-nem-megy-a-fogyas-de-lehet-rajta-valtoztatni\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/vieme-preco-nechudnete-ako-to-zmenit-gymbeam-1.png\",\"datePublished\":\"2020-08-10T11:19:15+00:00\",\"dateModified\":\"2022-10-07T13:15:41+00:00\",\"description\":\"Tudjuk, mi\u00e9rt nem siker\u00fcl fogynod \u00e9s azt is, hogyan v\u00e1ltoztathatsz rajta! 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