{"id":208332,"date":"2021-01-14T12:14:00","date_gmt":"2021-01-14T11:14:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=208332"},"modified":"2024-05-27T12:46:02","modified_gmt":"2024-05-27T10:46:02","slug":"7-motive-pentru-care-luati-in-greutate-si-8-sfaturi-pentru-a-slabi","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/7-motive-pentru-care-luati-in-greutate-si-8-sfaturi-pentru-a-slabi\/","title":{"rendered":"7 motive pentru care lua\u021bi \u00een greutate \u0219i 8 sfaturi pentru a sl\u0103bi"},"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\/7-motive-pentru-care-luati-in-greutate-si-8-sfaturi-pentru-a-slabi\/#Caracteristicile_supraponderabilitatii_si_obezitatii\" title=\"Caracteristicile supraponderabilit\u0103\u021bii \u0219i obezit\u0103\u021bii\">Caracteristicile supraponderabilit\u0103\u021bii \u0219i obezit\u0103\u021bii<\/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\/7-motive-pentru-care-luati-in-greutate-si-8-sfaturi-pentru-a-slabi\/#Ce_este_IMC\" title=\"Ce este IMC?\">Ce este IMC?<\/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\/7-motive-pentru-care-luati-in-greutate-si-8-sfaturi-pentru-a-slabi\/#Aportul_si_consumul_de_energie\" title=\"Aportul \u0219i consumul de energie\">Aportul \u0219i consumul de energie<\/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\/7-motive-pentru-care-luati-in-greutate-si-8-sfaturi-pentru-a-slabi\/#Cele_mai_des_intalnite_7_motive_pentru_care_ne_ingrasam\" title=\"Cele mai des \u00eent\u00e2lnite 7 motive pentru care ne \u00eengr\u0103\u0219\u0103m\">Cele mai des \u00eent\u00e2lnite 7 motive pentru care ne \u00eengr\u0103\u0219\u0103m<\/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\/7-motive-pentru-care-luati-in-greutate-si-8-sfaturi-pentru-a-slabi\/#8_ponturi_pentru_slabit\" title=\"8 ponturi pentru sl\u0103bit\">8 ponturi pentru sl\u0103bit<\/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\/7-motive-pentru-care-luati-in-greutate-si-8-sfaturi-pentru-a-slabi\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Supraponderabilitatea \u0219i obezitatea sunt unele dintre&nbsp;<strong>cele mai mari probleme din lume.&nbsp;<\/strong>Statisticile Organiza\u021biei Mondiale a S\u0103n\u0103t\u0103\u021bii sunt alarmante.&nbsp;<strong>1,9 miliarde de adul\u021bi&nbsp;<\/strong>sunt supraponderale, dintre care 650 milioane obeze. \u00cen mai pu\u021bin de 50 de ani, obezitatea aproape c\u0103 <strong>s-a&nbsp;triplat&nbsp;<\/strong>\u00een lume.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alte statistici, la fel de nepl\u0103cute, legate de supraponderalitate \u0219i obezitate se reg\u0103sesc \u0219i \u00een r\u00e2ndul <strong>copiilor<\/strong> \u0219i <strong>adolescen\u021bilor<\/strong>. \u00cen urm\u0103 cu patru ani, la nivel mondial, <strong>340 de milioane<\/strong> dintre ace\u0219tia au fost \u00eenregistra\u021bi ca fiind supraponderali sau obezi, reprezent\u00e2nd aproximativ 18% din popula\u021bia lumii din aceast\u0103 grup\u0103 de v\u00e2rst\u0103. Se spune c\u0103 <strong>e mult mai u\u0219or s\u0103 te \u00eengra\u0219i dec\u00e2t s\u0103 sl\u0103be\u0219ti<\/strong>. \u00cen articolul de ast\u0103zi, v\u0103 vom prezenta <strong>principalele motive pentru care ne \u00eengr\u0103\u0219\u0103m,&nbsp;<\/strong>precum \u0219i c\u00e2teva <strong>sfaturi \u0219i ponturi esen\u021biale despre cum s\u0103 pierdem kilogramele \u00een plus.<\/strong> <span style=\"color: #ff0000;\">[1-2]<\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-1124x750.jpg\" alt=\"De ce ne \u00eengr\u0103\u0219\u0103m?\" class=\"wp-image-203717\" style=\"width:843px;height:563px\" title=\"O femeie care st\u0103 \u00een picioare pe c\u00e2ntar\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"Caracteristicile_supraponderabilitatii_si_obezitatii\"><\/span><strong>Caracteristicile supraponderabilit\u0103\u021bii \u0219i obezit\u0103\u021bii<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Suprapondrabilitatea<\/strong> poate fi caracterizat\u0103 simplu ca fiind<strong> etapa dinaintea obezit\u0103\u021bii<\/strong>. Cu alte cuvinte, este o greutate calculat\u0103 ca fiind mai mare dec\u00e2t \u201estandardul\u201d \u00een ceea ce prive\u0219te \u00een\u0103l\u021bimea. <strong>Obezitatea<\/strong> reprezint\u0103 un stadiu mai ridicat al supraponderalit\u0103\u021bii \u0219i este definit\u0103 ca <strong>o acumulare anormal\u0103 sau excesiv\u0103 de gr\u0103sime,<\/strong> care ne poate agrava s\u0103n\u0103tatea. Obezitatea este o problem\u0103 de s\u0103n\u0103tate mai complex\u0103 \u0219i \u00een acela\u0219i timp o boal\u0103 cronic\u0103, care reprezint\u0103 un factor de risc pentru <strong>diabet, hipertensiune arterial\u0103<\/strong>, dar \u0219i pentru <strong>boli cardiovasculare<\/strong> precum <strong>bolile de inim\u0103<\/strong> sau <strong>calculii biliari<\/strong>. <strong><span style=\"color: #ff0000;\">[3-4]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Supraponderabilitate \u0219i obezitatea pot cre\u0219te riscul unor probleme de s\u0103n\u0103tate \u0219i ar putea fi asociate cu anumite probleme <strong>sociale<\/strong> \u0219i <strong>mintale<\/strong>. Persoanele obeze pot suferi de <strong>depresie, stim\u0103 de sine redus\u0103<\/strong>, dar&nbsp; \u0219i de <strong>probleme de s\u0103n\u0103tate.<\/strong> Cele mai grave riscuri pentru s\u0103n\u0103tate asociate cu supraponderalitatea, dar mai ales obezitatea, includ \u00een special:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>diabetul de tip 2<\/li>\n\n\n\n<li>hipertensiunea arterial\u0103<\/li>\n\n\n\n<li>boala cardiac\u0103 ischemic\u0103 (cauzat\u0103 de reducerea sau \u00eencetarea complet\u0103 a aportului de oxigen \u0219i nutrien\u021bi la mu\u0219chiul inimii)<\/li>\n\n\n\n<li>colesterol LDL m\u0103rit, colesterol HDL sc\u0103zut sau trigliceride ridicate<\/li>\n\n\n\n<li>atac cerebral<\/li>\n\n\n\n<li>boala vezicii biliare<\/li>\n\n\n\n<li>osteoartrit\u0103<\/li>\n\n\n\n<li>apnea de somn (tulburare de somn c\u00e2nd respira\u021bia se opre\u0219te \u00een mod regulat) <strong><span style=\"color: #ff0000;\">[5]<\/span><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii recomand\u0103 folosirea&nbsp;<strong>Indicelui de Mas\u0103 Corporal\u0103 (IMC) <\/strong>pentru calsificarea supraponderabilit\u0103\u021bii \u0219i obezit\u0103\u021bii.<\/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=\"Ce_este_IMC\"><\/span><strong>Ce este IMC?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Indicele de Mas\u0103 Corporal\u0103 este o metod\u0103 de determinare a riscului de obezitate, av\u00e2nd \u00een vedere<strong> greutatea<\/strong> \u0219i <strong>\u00een\u0103l\u021bimea<\/strong> unei persoane. Este o form\u0103 indirect\u0103&nbsp; \u0219i una dintre modalit\u0103\u021bile prin care pute\u021bi verifica \u0219i calcula dac\u0103 greutatea voastr\u0103 este corespunz\u0103toare. Rezultatul m\u0103sur\u0103torii reprezint\u0103 un num\u0103r care v\u0103 va clasifica \u00eentr-una dintre <strong>categoriile IMC,<\/strong> \u00een func\u021bie de greutate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen mod interesant,&nbsp;<strong>valoriile medii IMC difer\u0103 \u00een func\u021bie de ras\u0103 \u0219i de \u021bar\u0103. <\/strong>Asiaticii au valori medii ale IMC diferite fa\u021b\u0103 de europeni \u0219i, \u00een timp ce \u00een majoritatea \u021b\u0103rilor africane, de exemplu, media este de la 20 la 22,9, \u00een majoritatea \u021b\u0103rilor europene este \u00eentre 25 \u0219i 26,9, ceea ce reprezint\u0103 deja un grad general de supraponderalitate . <strong>IMC se aplic\u0103 la adul\u021bi<\/strong> \u0219i nu se aplic\u0103 copiilor, adolescen\u021bilor sub 18 ani, femeilor \u00eens\u0103rcinate \u0219i sportivilor. Tot ceea ce este important s\u0103 afla\u021bi despre IMC, al\u0103turi de instruc\u021biunile legate de cum s\u0103 v\u0103 calcula\u021bi propriile valori, pute\u021bi g\u0103si \u00een articolul <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-este-un-calculator-imc-si-ofera-oare-date-precise\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce este calculatorul IMC \u0219i ne putem baza pe el?<\/a> [6-7]<\/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=\"Aportul_si_consumul_de_energie\"><\/span><strong>Aportul \u0219i consumul de energie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Aportul de energie<\/strong><\/p>\n\n\n\n<p>Aportul regulat de energie din alimente este <strong>esen\u021bial<\/strong> pentru via\u021b\u0103. Avem nevoie de el pentru diverse procese, care includ \u00een principal <strong>men\u021binerea func\u021biilor corporale de baz\u0103 necesare vie\u021bii<\/strong>, <strong>cre\u0219terea muscular\u0103<\/strong> sau <strong>func\u021bionarea organelor individuale<\/strong>. Cu toate acestea, consumul zilnic de energie variaz\u0103 foarte mult de la persoan\u0103 la persoan\u0103. Acest lucru se datoreaz\u0103 unor factori precum <strong>v\u00e2rsta, sexul,<\/strong> <strong>\u00een\u0103l\u021bimea, greutatea corporal\u0103<\/strong>, dar \u0219i, de exemplu, <strong>stilul de via\u021b\u0103<\/strong> sau <strong>intensitatea de lucru<\/strong>.<\/p>\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\/2021\/10\/DSC02403-1124x749.jpg\" alt=\"Aportul de energie versus consumul de energie\" class=\"wp-image-305555\" style=\"width:843px;height:562px\" title=\"Aportul de energie versus consumul de energie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Ne lu\u0103m energia din alimentele \u0219i b\u0103uturile pe care le consum\u0103m prin <strong>oxidarea macronutrien\u021bilor<\/strong> &#8211; <strong>carbohidra\u021bi, gr\u0103simi, proteine<\/strong>, dar \u0219i <strong>alcool<\/strong>. Cu toate acestea, cantitatea de energie pe care o furnizeaz\u0103 fiecare dintre ace\u0219ti macronutrien\u021bi variaz\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gr\u0103simi &#8211; 9 kcal (37 kJ) \/ gr<\/li>\n\n\n\n<li>Proteine &#8211; 4 kcal (17 kJ) \/ gr<\/li>\n\n\n\n<li>Carbohidra\u021bi &#8211; 4 kcal (17 kJ) \/ gr<\/li>\n\n\n\n<li>Alcool &#8211; 7 kcal (29 kJ) \/ gr<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asta \u00eenseamn\u0103 c\u0103 alcoolul are o valoare energetic\u0103 aproape dubl\u0103 \u0219i <strong>nu con\u021bine nutrien\u021bi<\/strong> \u00een compara\u021bie cu proteinele. Studiile au confirmat c\u0103 consumul de alcool poate contribui semnificativ la cre\u0219terea \u00een greutate at\u00e2t la adul\u021bi, c\u00e2t \u0219i la tineri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aportul zilnic ideal de calorii variaz\u0103 \u00een principal \u00een func\u021bie de v\u00e2rst\u0103, sex, cantitatea de mas\u0103 corporal\u0103 activ\u0103, dar \u0219i de nivelul de activitate fizic\u0103, stilul de via\u021b\u0103 \u0219i dificultatea muncii fizice. Potrivit Autorit\u0103\u021bii Europene pentru Siguran\u021ba Alimentar\u0103 (EFSA), <strong>doza zilnic\u0103 recomandat\u0103 este de 2.000 de calorii pentru o femeie obi\u0219nuit\u0103 \u0219i 2.500 pentru un b\u0103rbat<\/strong> <strong>obi\u0219nuit<\/strong>. Cu toate acestea, valoarea poate varia \u00een func\u021bie de factorii men\u021biona\u021bi mai sus. <strong><span style=\"color: #ff0000;\">[8-10]<\/span><\/strong><\/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<p><strong>Consumul de energie<\/strong><\/p>\n\n\n\n<p><strong>1 Rata metabolismului bazal (BMR)<\/strong><\/p>\n\n\n\n<p>Pentru ca organismul nostru s\u0103 \u00ee\u0219i men\u021bin\u0103 func\u021biile vitale de baz\u0103, trebuie s\u0103 ardem un anumit num\u0103r de calorii, a c\u0103ror valoare este exprimat\u0103 prin <strong>rata metabolic\u0103 bazal\u0103<\/strong>. \u00cen compara\u021bie cu consumul de energie zilnic total, reprezint\u0103 circa <strong>60-75%.<\/strong> Corpul folose\u0219te aceast\u0103 energie doar pentru a sus\u021bine <strong>organele de importan\u021b\u0103<\/strong> <strong>vital\u0103<\/strong> \u0219i pentru activit\u0103\u021bi de baz\u0103, cum ar fi <strong>respira\u021bia, circula\u021bia<\/strong> <strong>s\u00e2ngelui,<\/strong> <strong>procesarea nutrien\u021bilor \u0219i producerea celulelor<\/strong>. <strong>V\u00e2rsta, greutatea, <\/strong>\u0219i&nbsp;<strong>sexul<\/strong> sunt factori decisivi \u00een calcularea ratei metabolice bazale. Dac\u0103 vre\u021bi s\u0103 v\u0103 calcula\u021bi rata metabolic\u0103 bazal\u0103 \u0219i s\u0103 afla\u021bi mai multe despre aceasta, citi\u021bi articolul nostru <strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;Ce este metabolismul bazal \u0219i cum se calculeaz\u0103 RMB?<\/a>&nbsp;[11]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2 Nivelul de activitate fizic\u0103 (PAL)<\/strong><\/p>\n\n\n\n<p>Dac\u0103 am lenevi&nbsp; toat\u0103 ziua \u0219i nu am face nimic, aportul necesar de energie s-ar situa undeva \u00een jurul <strong>metabolismului de repaus<\/strong>. Cu toate acestea, o persoan\u0103 obi\u0219nuit\u0103 trebuie s\u0103 primeasc\u0103 pu\u021bin mai mult\u0103 energie pentru toate activit\u0103\u021bile zilnice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cantitatea sa difer\u0103 \u00een func\u021bie de <strong>stilul nostru de via\u021b\u0103<\/strong> \u0219i de <strong>intensitatea activit\u0103\u021bilor noastre zilnice<\/strong>, care se exprim\u0103 prin <strong>coeficientul PAL<\/strong> (nivelul de activitate fizic\u0103). Fluctua\u021bia acestui coeficient poate fi destul de semnificativ\u0103, de la un stil de via\u021b\u0103 sedentar cu un minim de mi\u0219care la un loc de munc\u0103 foarte activ \u0219i solicitant. Dori\u021bi s\u0103 cunoa\u0219te\u021bi <strong>\u00eemp\u0103r\u021birea detaliat\u0103 a coeficientului PAL<\/strong> \u0219i <strong>cum s\u0103 calcula\u021bi consumul zilnic total de energie?<\/strong> Pute\u021bi g\u0103si totul \u00een articolul <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum se calculeaz\u0103 aportul de energie \u0219i de macronutrien\u021bi pentru a sl\u0103bi sau pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru men\u021binerea unei greut\u0103\u021bi optime \u0219i pentru a evita \u00eengr\u0103\u0219atul, exist\u0103 o regul\u0103 general\u0103 conform c\u0103reia ar trebui <strong>s\u0103 consum\u0103m<\/strong> aproximativ <strong>num\u0103rul de calorii pe care le folosim<\/strong> \u00een timpul zilei. A\u0219adar, de ce ne \u00eengr\u0103\u0219\u0103m?<\/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=\"Cele_mai_des_intalnite_7_motive_pentru_care_ne_ingrasam\"><\/span><strong>Cele mai des \u00eent\u00e2lnite 7 motive pentru care ne \u00eengr\u0103\u0219\u0103m<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1. Genetica<\/strong><\/p>\n\n\n\n<p>Cu siguran\u021b\u0103 a\u021bi auzit afirma\u021bii de genul \u201ePot s\u0103 m\u0103n\u00e2nc de toate \u0219i nu m\u0103 \u00eengra\u0219 un gram\u201d, sau, la polul opus, &#8211; \u201eM\u0103 \u00eengra\u0219 doar dac\u0103 respir\u201d. Genetica poate juca <strong>un anumit rol<\/strong> \u00een supraponderabilitate sau obezitate, dar nu la fel de semnificativ pe c\u00e2t se pretinde adesea \u00een societatea noastr\u0103. Defectele genetice, care sunt direct legate de obezitate, joac\u0103 un rol <strong>la mai pu\u021bin de 1% din popula\u021bie.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"846\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-846x1124.jpg\" alt=\"o diet\u0103 s\u0103n\u0103toas\u0103 v\u0103 va ajuta s\u0103 sl\u0103bi\u021bi\" class=\"wp-image-203914\" style=\"width:577px;height:766px\" title=\"o diet\u0103 s\u0103n\u0103toas\u0103 v\u0103 va ajuta s\u0103 sl\u0103bi\u021bi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-846x1124.jpg 846w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-301x400.jpg 301w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-1155x1536.jpg 1155w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-1541x2048.jpg 1541w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-scaled.jpg 1926w\" sizes=\"auto, (max-width: 846px) 100vw, 846px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Potrivit prestigioasei Universit\u0103\u021bi Harvard, probabilitatea ca doi p\u0103rin\u021bi obezi s\u0103 creasc\u0103 un copil obez este <strong>de p\u00e2n\u0103 la 80%.<\/strong> Cu toate acestea, asta nu \u00eenseamn\u0103 neap\u0103rat c\u0103 genetica este de vin\u0103. Nu trebuie omis faptul c\u0103 p\u0103rin\u021bii influen\u021beaz\u0103 copilul \u00een anumite <strong>obiceiuri de via\u021b\u0103<\/strong> \u0219i \u00een <strong>stilul de via\u021b\u0103 \u00een sine<\/strong>. Putem presupune c\u0103 evaluarea lor s-a bazat \u0219i pe rezultatele cercet\u0103rilor efectuate pe mai multe perechi de <strong>gemeni identici.<\/strong> Ace\u0219tia au fost hr\u0103ni\u021bi cu acelea\u0219i por\u021bii de m\u00e2ncare timp de trei luni, iar diferen\u021ba de cre\u0219tere \u00een greutate a fost destul de semnificativ\u0103, de la patru la treisprezece kilograme. Cu toate acestea, rezultatele ar fi putut fi distorsionate de <strong>istoricul alimentar<\/strong> al gemenilor \u0219i, prin urmare, de cum au fost hr\u0103ni\u021bi \u00eenainte de cercetare, de&nbsp; <strong>modul lor de cre\u0219tere<\/strong>, precum \u0219i de <strong>microbiomul<\/strong> <strong>intestinal<\/strong>. Asta \u00eenseamn\u0103 pur \u0219i simplu c\u0103, chiar \u0219i atunci c\u00e2nd doi oameni m\u0103n\u00e2nc\u0103 aceia\u0219i m\u00e2ncare, nu trebuie s\u0103 absoarb\u0103 (s\u0103 ia) aceea\u0219i cantitate de energie. <strong><span style=\"color: #ff0000;\">[12]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Semne&nbsp;<\/strong>c\u0103 o persoan\u0103&nbsp;<strong>are o predispozi\u021bie genetic\u0103 la obezitate:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>persoana a fost supraponderal\u0103 \u00een cea mai mare parte a vie\u021bii<\/li>\n\n\n\n<li>unul dintre p\u0103rin\u021bi sau ambii p\u0103rin\u021bi, precum \u0219i unele rude, sunt foarte supraponderali<\/li>\n\n\n\n<li>el\/ ea nu poate sl\u0103bi, \u00een ciuda activit\u0103\u021bii fizice crescute \u0219i aportului redus de calorii<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, nu \u00eenseamn\u0103 c\u0103 trebuie s\u0103 accept\u0103m obezitatea dac\u0103 avem o predispozi\u021bie genetic\u0103. <strong>Calitatea alimentelor<\/strong> poate afecta \u00een mod fundamental care gene sunt exprimate \u00een organism \u0219i care nu. \u00cen acela\u0219i timp, ar trebui s\u0103 stabilim corect aportul de energie \u00een raport cu nevoile noastre actuale \u0219i cantitatea de exerci\u021bii \u0219i s\u0103 dormim suficient.<strong><span style=\"color: #ff0000;\"> [12-13]<\/span><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>2. Alimente procesate industrial<\/strong><\/p>\n\n\n\n<p>Probabil a\u021bi v\u0103zut deja c\u00e2teva videoclipuri cu <strong>hamburgerul<\/strong> care chiar \u0219i dup\u0103 o s\u0103pt\u0103m\u00e2n\u0103 de stat \u00een frigider pare proasp\u0103t. Consumul de alimente procesate industrial este \u00een cre\u0219tere \u00een societate, de\u0219i acestea <strong>nu con\u021bin deloc<\/strong> sau doar<strong> o cantitate mic\u0103 de nutrien\u021bi, vitamine, minerale \u0219i enzime<\/strong>. Sunt alimente foarte procesate industrial care con\u021bin \u00een mod normal zah\u0103r, gr\u0103simi, sare, sau o combina\u021bie din toate astea. Se estimeaz\u0103 c\u0103 <strong>p\u00e2n\u0103 la 20% dintre oameni<\/strong> <strong>sunt dependen\u021bi<\/strong> de astfel de alimente. \u0218i acest num\u0103r poate fi chiar mai mare la persoanele obeze. Astfel de alimente includ, de exemplu, <strong>nuggets de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a>, chipsuri<\/strong> \u0219i <strong>burgerii<\/strong> deja men\u021biona\u021bi. <strong><span style=\"color: #ff0000;\">[14] [27]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Dependen\u021ba de m\u00e2ncare \u0219i zah\u0103r<\/strong><\/p>\n\n\n\n<p>Majoritatea <strong>alimentelor \u00eendulcite bogate \u00een gr\u0103simi \u0219i sare <\/strong>pot stimula centrii nervo\u0219i din creier. Spre deosebire de alimentele procesate la minim \u0219i cele s\u0103n\u0103toase, precum <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.ro\/cereale-si-mixuri-de-cereale\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cerealele<\/a><\/strong><\/span> sau <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.ro\/orez\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orezul<\/a><\/strong><\/span>, consumul de zaharuri rafinate elibereaz\u0103 dopamin\u0103 \u00een corpul striat, o parte a creierului considerat\u0103 centrul recompenselor. Prin urmare, aceste tipuri de alimente sunt deseori comparate cu drogurile obi\u0219nuite, cum ar fi <strong>alcoolul, nicotina sau cocaina<\/strong>. Cu toate acestea, dependen\u021ba de zah\u0103r, at\u00e2t la nivel mental c\u00e2t \u0219i fiziologic, nu este la fel de puternic\u0103 ca dependen\u021ba de droguri. Trebuie men\u021bionat \u0219i faptul c\u0103 nu s-au efectuat suficiente studii pe oameni care s\u0103 confirme dependen\u021ba acestora de zah\u0103r. <strong><span style=\"color: #ff0000;\">[15]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>4. Lipsa activit\u0103\u021bii fizice<\/strong><\/p>\n\n\n\n<p><strong>Universitatea Stanford<\/strong> a efectuat cercet\u0103ri pe termen lung, ale c\u0103ror rezultate au ar\u0103tat c\u0103 <strong>activitatea fizic\u0103 regulat\u0103<\/strong> poate ajuta la sc\u0103derea \u00een greutate mai mult dec\u00e2t o diet\u0103. Aceste ipoteze se bazeaz\u0103 pe faptul c\u0103 procentajul de femei care nu desf\u0103\u0219oar\u0103 activitate fizic\u0103 <strong>a crescut cu p\u00e2n\u0103 la 33%<\/strong> \u00een mai mult de 10 ani, la fel \u0219i \u00een cazul b\u0103rba\u021bilor. Cu toate acestea, sc\u0103derea activit\u0103\u021bii fizice nu reduce aportul de energie. <strong><span style=\"color: #ff0000;\">[16]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. Administrarea de medicamente<\/strong><\/p>\n\n\n\n<p>Mai multe medicamente pot avea c<strong>a efect secundar cre\u0219terea \u00een greutate<\/strong>. Aceste medicamente includ<strong> pilule contraceptive<\/strong>, <strong>corticosteroizi<\/strong>, medicamente pentru tratarea <strong>tulbur\u0103rii bipolare<\/strong>, <strong>schizofreniei sau depresie<\/strong>i, precum \u0219i <strong>unele medicamente pentru tratarea diabetului<\/strong>. <strong><span style=\"color: #ff0000;\">[17]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>6. Procesul de \u00eemb\u0103tr\u00e2nire<\/strong><\/p>\n\n\n\n<p>Probabil c\u0103 nu este o noutate pentru voi c\u0103 <strong>metabolismul uman \u00eencetine\u0219te odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103<\/strong>. Acest lucru \u00eencepe s\u0103 se observe u\u0219or chiar \u0219i dup\u0103 v\u00e2rsta de 20 de ani, atunci c\u00e2nd metabolismul \u00eencetine\u0219te <strong>cu 2% \u00een 10 ani<\/strong>. \u00cencetinirea metabolismului este cauzat\u0103 \u00een principal de modific\u0103rile hormonale ale corpului \u0219i de pierderea masei musculare. <strong>Dup\u0103 v\u00e2rsta de 30 de ani<\/strong>, <strong>pierdem<\/strong> \u00een medie <strong>3-5% din masa muscular\u0103 \u00een zece ani.<\/strong> Cu toate acestea, este posibil s\u0103 combate\u021bi acest lucru cu un <strong>stil de via\u021b\u0103 activ \u0219i antrenamente de for\u021b\u0103. <span style=\"color: #ff0000;\">[18]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>7. Stresul<\/strong><\/p>\n\n\n\n<p>C\u00e2nd suntem stresa\u021bi, hormonul <strong>cortizol<\/strong> este eliberat \u00een organism, ceea ce duce la o cre\u0219tere a tensiunii arteriale, precum \u0219i a nivelurilor de zah\u0103r din s\u00e2nge. \u00cen plus, s-a demonstrat c\u0103 nivelurile crescute de cortizol pe termen lung stocheaz\u0103 <strong>gr\u0103simea visceral\u0103<\/strong> (gr\u0103simea depozitat\u0103 \u00eentre organele din abdomen).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen acest caz, \u0219i <strong>factorii de stres<\/strong> joac\u0103 un rol important. Acestea sunt fenomene, situa\u021bii sau amintiri care ne provoac\u0103<strong> nervozitate<\/strong> \u0219i <strong>fric\u0103<\/strong>, mai ales \u00een cazul stresului pe termen lung, sau chiar<strong> un ritm cardiac crescut, respira\u021bie rapid\u0103<\/strong> \u0219i&nbsp; <strong>gur\u0103 uscat\u0103<\/strong>. Mai multe tipuri de factori de stres pot fi factori de risc pentru obezitate, iar pe termen lung, expunerea cumulativ\u0103 la ace\u0219ti factori de stres poate cre\u0219te probabilitatea apari\u021biei obezit\u0103\u021bii. <strong><span style=\"color: #ff0000;\">[19-20]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen unele cazuri, \u0219i problemele de s\u0103n\u0103tate pot fi responsabile pentru kilogramele \u00een exces, \u00een special <strong>hipotiroidismul netratat<\/strong> (func\u021bia tiroidian\u0103 sc\u0103zut\u0103), <strong>diabetul<\/strong> \u0219i tratamentul acestuia sau <strong>sindromul Cushing<\/strong> (o tulburare cauzat\u0103 de nivelurile ridicate de cortizol din s\u00e2nge). <strong><span style=\"color: #ff0000;\">[14]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 pierde\u021bi kilogramele \u00een plus?<\/strong><\/p>\n\n\n\n<p>Dac\u0103 <strong>s\u0103n\u0103tatea<\/strong> nu v\u0103 \u00eempiedic\u0103 s\u0103 sl\u0103bi\u021bi \u0219i s\u0103 ob\u021bine\u021bi o form\u0103 mai bun\u0103 a corpului, \u00eencerca\u021bi <strong>modalit\u0103\u021bi de a sl\u0103bi \u00een siguran\u021b\u0103<\/strong>. Potrivit exper\u021bilor, sc\u0103derea \u00een greutate <strong>cu p\u00e2n\u0103 la 1 kg pe s\u0103pt\u0103m\u00e2n\u0103<\/strong> este recomandat\u0103 ca fiind cea mai eficient\u0103 \u0219i durabil\u0103 pe termen lung.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mul\u021bi oameni renun\u021b\u0103 dup\u0103 c\u00e2teva zile, deoarece o schimbare brusc\u0103 provoac\u0103 o <strong>senza\u021bie brusc\u0103 de foame \u0219i disconfort<\/strong>. Desigur, va depinde \u00eentotdeauna de voi., dar merit\u0103 s\u0103 \u00eencerca\u021bi una dintre urm\u0103toarele modalit\u0103\u021bi&#8230;<\/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=\"8_ponturi_pentru_slabit\"><\/span><strong>8 ponturi pentru sl\u0103bit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1. Reduce\u021bi aportul caloric<\/strong><\/p>\n\n\n\n<p>C\u00e2nd v\u0103 schimba\u021bi dieta \u0219i <strong>aportul zilnic de energie scade<\/strong>, mai ales \u00een primele zile \u0219i s\u0103pt\u0103m\u00e2ni, ar trebui s\u0103 observa\u021bi o anumit\u0103 pierdere \u00een greutate. \u00cen mod ideal, se recomand\u0103 reducerea aportului caloric cu aproximativ <strong>15-20%.<\/strong> Dar re\u021bine\u021bi c\u0103 ulterior <strong>acest proces va \u00eencetini,<\/strong> deoarece <strong>atunci c\u00e2nd pierde\u021bi \u00een greutate, apa, gr\u0103simile \u0219i \u021besutul slab<\/strong> <strong>vor p\u0103r\u0103si organismul,<\/strong> ceea ce va \u00eencetini metabolismul. Cu toate acestea, pute\u021bi combate pierderea \u021besutului slab prin antrenamente de for\u021b\u0103.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"944\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-944x1124.jpg\" alt=\"Cel mai bun sfat cu privire la sl\u0103bit\" class=\"wp-image-203761\" style=\"width:578px;height:688px\" title=\"Ivomila Petkova cu cl\u0103tite proteice \u0219i nuci\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-944x1124.jpg 944w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-336x400.jpg 336w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-1290x1536.jpg 1290w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-1720x2048.jpg 1720w\" sizes=\"auto, (max-width: 944px) 100vw, 944px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>2. Elimina\u021bi carbohidra\u021bii rafina\u021bi din diet\u0103<\/strong><\/p>\n\n\n\n<p>Carbohidra\u021bii sunt <strong>unit\u0103\u021bi monozaharidice<\/strong> conectate \u00eentre ele. Num\u0103rul lor depinde de tipul de carbohidra\u021bi; <strong>monozaharide, dizaharide, polizaharide<\/strong> etc. <strong>Carbohidra\u021bii complexi<\/strong> (cereale integrale, orez, leguminoase) sunt mult mai buni pentru organism \u00een compara\u021bie cu cei rafina\u021bi, cum ar fi f\u0103ina alb\u0103 sau zah\u0103rul. <strong>Carbohidra\u021bii<\/strong> <strong>rafina\u021bi<\/strong> sunt procesa\u021bi tehnologic, motiv pentru care \u00ee\u0219i pierd o parte substan\u021bial\u0103 din <strong>fibre, vitamine \u0219i minerale<\/strong>. Prin urmare, au o <strong>valoare nutritiv\u0103 semnificativ mai mic\u0103<\/strong>, se diger\u0103 mai repede \u0219i nu ne sim\u021bim at\u00e2t de plini dup\u0103 ce \u00eei consum\u0103m, \u00een compara\u021bie cu carbohidra\u021bii complexi. Carbohidra\u021bii rafina\u021bi sub form\u0103 de zah\u0103r \u00ee\u0219i pierd valoarea nutri\u021bional\u0103 datorit\u0103 unui <strong>proces<\/strong> <strong>chimic<\/strong> prin care elimin\u0103 <strong>melasa<\/strong>&nbsp; &#8211; o surs\u0103 de <strong>vitamine<\/strong> \u0219i <strong>minerale<\/strong> importante precum <strong>calciu, fier, sodiu sau potasiu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Servi\u021bi micul dejun (oric\u00e2nd dori\u021bi)<\/strong><\/p>\n\n\n\n<p>Dac\u0103 ave\u021bi un program regulat \u0219i v\u0103 trezi\u021bi cam la aceea\u0219i or\u0103 \u00een fiecare diminea\u021b\u0103, un mic dejun s\u0103n\u0103tos v\u0103 poate ajuta <strong>s\u0103 v\u0103 concentra\u021bi mai bine<\/strong> \u0219i s\u0103 v\u0103 ajute s\u0103 face\u021bi fa\u021b\u0103 la serviciu sau la \u0219coal\u0103. Diminea\u021ba, organismul este cel mai sensibil la <strong>insulin\u0103<\/strong>, astfel \u00eenc\u00e2t sunt recomandate \u00een special alimentele bogate \u00een <strong>proteine \u0219i fibre<\/strong>. V\u0103 vor \u00eendestula suficient \u0219i ajut\u0103 chiar \u0219i la <strong>sc\u0103derea nivelurilor de colesterol<\/strong>. De asemenea, trebuie ad\u0103ugat c\u0103 prima mas\u0103 a zilei \u00een decurs de o or\u0103 de la trezire s-ar putea s\u0103 nu se potriveasc\u0103 tuturor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>4. Odihni\u021bi-v\u0103 suficient<\/strong><\/p>\n\n\n\n<p>Lipsa somnului poate afecta reglarea a doi <strong>hormoni<\/strong> importan\u021bi din organism, <strong>leptina \u0219i<\/strong> <strong>grelina<\/strong>. Ace\u0219ti neurotransmi\u021b\u0103tori se consider\u0103 a fi esen\u021biali pentru apetit. \u00cen timp ce <strong>grelina<\/strong> accelereaz\u0103 <strong>senza\u021bia de foame<\/strong>, <strong>leptina<\/strong> contribuie la <strong>senza\u021bia de sa\u021bietate<\/strong> \u0219i lipsa somnului este cea care cre\u0219te nivelul de grelin\u0103, \u00een timp ce reduce nivelul de leptin\u0103. \u00cen general, este recomandat <strong>s\u0103 dormi\u021bi cel pu\u021bin 7-9 ore.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. Be\u021bi mai mult\u0103 ap\u0103<\/strong><\/p>\n\n\n\n<p>Da, chiar \u0219i ceva aparent de baz\u0103 v\u0103 poate ajuta s\u0103 sl\u0103bi\u021bi \u00een mod eficient.&nbsp;<strong>Consumul de ap\u0103 v\u0103 poate ajuta:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>suprim\u0103 \u00een mod natural pofta de foame<\/li>\n\n\n\n<li>asigur\u0103 func\u021bionarea corespunz\u0103toare a tuturor proceselor biochimice din organism<\/li>\n\n\n\n<li>reduce aportul total caloric de lichide<\/li>\n\n\n\n<li>contribuie la detoxifierea natural\u0103 a organismului<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>6. Consuma\u021bi mai mul\u021bi carbohidra\u021bi complexi<\/strong><\/p>\n\n\n\n<p>C\u00e2nd consuma\u021bi alimente bogate \u00een carbohidra\u021bi, organismul elibereaz\u0103 <strong>insulin\u0103<\/strong> pentru a ajuta <strong>glucoza<\/strong> s\u0103 treac\u0103 din s\u00e2nge \u00een celulele. Cu toate astea, \u00een acela\u0219i timp, nivelurile de insulin\u0103 crescute <strong>\u00eempiedic\u0103 eliberarea de gr\u0103simi<\/strong>, prioritatea fiind arderea glucozei. Glucoza \u00een exces, c\u0103reia organismul nu \u00eei poate face fa\u021b\u0103, este <strong>stocat\u0103 mai \u00eent\u00e2i ca o surs\u0103 de glicogen muscular \u0219i hepatic<\/strong> \u0219i mai t\u00e2rziu din nou <strong>sub form\u0103 de gr\u0103simi.<\/strong> Prin urmare, dac\u0103 v\u0103 concentra\u021bi asupra <strong>consumului suficient de carbohidra\u021bi complec\u0219i<\/strong>, care sunt absorbi\u021bi mai \u00eencet \u00een organism datorit\u0103 fibrelor, ve\u021bi preveni o cre\u0219tere accentuat\u0103 a <strong>glicemiei<\/strong> \u0219i a <strong>insulinei<\/strong>. \u00cen mod normal, se recomand\u0103 s\u0103 consuma\u021bi <strong>40-65%<\/strong> de carbohidra\u021bi complec\u0219i <strong>din aportul total de energie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>7. Prefera\u021bi gr\u0103simile s\u0103n\u0103toase<\/strong><\/p>\n\n\n\n<p>Ideea c\u0103 pute\u021bi sl\u0103bi u\u0219or prin reducerea gr\u0103similor la minim este gre\u0219it\u0103. <b>Gr\u0103simile <\/b>alimentare sunt esen\u021biale <strong>pentru accelerarea imunit\u0103\u021bii.<\/strong> \u00cen plus, acizii omega 3 <strong>ajut\u0103 la \u00eembun\u0103t\u0103\u021birea func\u021biei cerebrale, <\/strong>iar consumul adecvat de gr\u0103simi <strong>contribuie la producerea de hormoni importan\u021bi. <\/strong>Alege\u021bi gr\u0103simi nesaturate prezente \u00een avocado, pe\u0219te, sau <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci \u0219i semin\u021be<\/a><\/strong><\/span>. Alternativ, pute\u021bi \u00eencerca \u0219i gr\u0103simi s\u0103n\u0103toase sub form\u0103 de <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.ro\/grasimi-santatoase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente nutritive<\/a><\/strong><\/span>. Dar re\u021bine\u021bi ce am men\u021bionat mai sus; dintre to\u021bi nutrien\u021bii, <strong>gr\u0103simile <\/strong>con\u021bin <strong>cea mai mult\u0103 energie. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>8. Face\u021bi mi\u0219care \u0219i exerci\u021bii<\/strong><\/p>\n\n\n\n<p>Dar ce spune\u021bi de <strong>exerci\u021biile aerobice<\/strong>, unele dintre cele mai cunoscute tipuri de exerci\u021bii pentru sl\u0103bit? Exerci\u021biile <strong>cardio<\/strong> includ <strong>mersul pe jos<\/strong>, <strong>alergatul<\/strong>, dar \u0219i <strong>ciclismul<\/strong> \u0219i <strong>\u00eenotul<\/strong>. Nu trebuie s\u0103 \u00eencepe\u021bi s\u0103 alerga\u021bi jum\u0103tate de maraton sau s\u0103 merge\u021bi cu bicicleta sute de kilometri. C\u00e2nd \u00eencepe\u021bi <strong>s\u0103 v\u0103 mi\u0219ca\u021bi<\/strong> \u0219i s\u0103 face\u021bi exerci\u021bii, ve\u021bi <strong>arde<\/strong> (extra) <strong>caloriile<\/strong>, <strong>reduc\u00e2nd vizibil riscul de gr\u0103sime abdominal\u0103 intern\u0103<\/strong> (visceral\u0103), care cre\u0219te riscul apari\u021biei de<strong> diabet de tip 2<\/strong> \u0219i <strong>boli de inim\u0103<\/strong>. Spre exemplu, pute\u021bi citi mai multe motive pentru care s\u0103 alerga\u021bi din articolul<span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">11 motive s\u0103 \u00eencepe\u021bi s\u0103 \u00eencepe\u021bi s\u0103 alerga\u021bi. Cum v\u0103 va schimba corpul?<\/a> [21-26]<\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"728\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-1124x728.jpeg\" alt=\"H\u00fdbte sa a cvi\u010dte\" class=\"wp-image-305593\" style=\"width:843px;height:546px\" title=\"H\u00fdbte sa a cvi\u010dte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-1124x728.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-400x259.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-1536x994.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-2048x1326.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span><strong>Ce trebuie s\u0103 re\u021bine\u021bi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Supraponderabilitatea<\/strong> \u0219i <strong>obezitatea<\/strong> sunt una dintre cele mai mari probleme din lume \u0219i, dup\u0103 cum am v\u0103zut, <strong>cre\u0219terea \u00een greutate poate fi cauzat\u0103 de mai mul\u021bi factori.<\/strong> Pe unii \u00eei putem influen\u021ba mai mult, pe al\u021bii mai pu\u021bin. Oricum ar fi, <strong>putem oric\u00e2nd s\u0103 facem ceva pentru noi<\/strong> pentru a sl\u0103bi \u0219i pentru a ne sim\u021bi mai bine \u0219i mai mul\u021bumi\u021bi. \u0218i nu conteaz\u0103 dac\u0103 avem 75 kg \u0219i un loc de munc\u0103 sedentar sau aproape 100 de kilograme, tot din cauza poftei nesf\u00e2r\u0219ite de zah\u0103r. \u00cen primul r\u00e2nd, tot ce trebuie s\u0103 face\u021bi este <strong>s\u0103 v\u0103 mi\u0219ca\u021bi mai mult, <\/strong>iar \u00een al doilea r\u00e2nd, <strong>s\u0103 \u00eenlocui\u021bi dulciurile<\/strong> cu &nbsp;<span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ceva mai s\u0103n\u0103tos \u0219i mai nutritiv<\/a><\/strong><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Voi a\u021bi \u00eencercat vreodat\u0103 s\u0103 sl\u0103bi\u021bi?&nbsp;<strong>Ce v-a ajutat cel mai mult?&nbsp;<\/strong>\u00cemp\u0103rt\u0103\u0219i\u021bi experien\u021ba voastr\u0103 cu noi, iar dac\u0103 a\u021bi aflat ceva nou din acest articol.&nbsp;<strong>\u00eemp\u0103rt\u0103\u0219i\u021bi-l \u0219i prietenilor.&nbsp;<\/strong>Poate c\u0103 unul dintre ei vrea s\u0103 sl\u0103beasc\u0103 \u0219i nu \u0219tie cum.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u00cen 2016, 1,9 miliarde de adul\u021bi sufereau de supraponderabilitate, dintre care 650 milioane de obezitate. De ce lua\u021bi \u00een greutate? \u0218i cum pute\u021bi pierde kilogramele \u00een plus?<\/p>\n","protected":false},"author":106,"featured_media":204192,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[90],"tags":[6482,7604,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-208332","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-dieta-ro","9":"tag-greutate","10":"tag-pierdere-in-greutate","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 motive pentru care lua\u021bi \u00een greutate \u0219i 8 sfaturi pentru a sl\u0103bi - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Supraponderabilitatea \u0219i obezitatea sunt probleme la nivel global. 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