{"id":218339,"date":"2021-02-12T09:23:14","date_gmt":"2021-02-12T08:23:14","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=218339"},"modified":"2021-02-12T09:30:23","modified_gmt":"2021-02-12T08:30:23","slug":"care-este-cel-mai-important-factor-pentru-pierderea-in-greutate","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/care-este-cel-mai-important-factor-pentru-pierderea-in-greutate\/","title":{"rendered":"Care este cel mai important factor pentru pierderea \u00een greutate?"},"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\/care-este-cel-mai-important-factor-pentru-pierderea-in-greutate\/#Ce_formeaza_consumul_zilnic_total_de_energie\" title=\"Ce formeaz\u0103 consumul zilnic total de energie\">Ce formeaz\u0103 consumul zilnic total de energie<\/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\/care-este-cel-mai-important-factor-pentru-pierderea-in-greutate\/#De_ce_este_posibil_ca_NEAT_sa_fie_cheia_pierderii_in_greutate\" title=\"De ce este posibil ca NEAT s\u0103 fie cheia pierderii \u00een greutate?\">De ce este posibil ca NEAT s\u0103 fie cheia pierderii \u00een greutate?<\/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\/care-este-cel-mai-important-factor-pentru-pierderea-in-greutate\/#Un_NEAT_mai_ridicat_reduce_cantitatea_de_grasime_si_imbunatateste_starea_de_sanatate\" title=\"Un NEAT mai ridicat reduce cantitatea de gr\u0103sime \u0219i \u00eembun\u0103t\u0103\u021be\u0219te starea de s\u0103n\u0103tate\">Un NEAT mai ridicat reduce cantitatea de gr\u0103sime \u0219i \u00eembun\u0103t\u0103\u021be\u0219te starea de s\u0103n\u0103tate<\/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\/care-este-cel-mai-important-factor-pentru-pierderea-in-greutate\/#Cat_de_mare_poate_fi_un_deficit_caloric_din_cauza_NEAT\" title=\"C\u00e2t de mare poate fi un deficit caloric din cauza NEAT?\">C\u00e2t de mare poate fi un deficit caloric din cauza NEAT?<\/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\/care-este-cel-mai-important-factor-pentru-pierderea-in-greutate\/#7_sfaturi_pentru_a_sustine_pierderea_in_greutate_si_pentru_a_face_mai_multa_miscare\" title=\"7 sfaturi pentru a sus\u021bine pierderea \u00een greutate \u0219i pentru a face mai mult\u0103 mi\u0219care\">7 sfaturi pentru a sus\u021bine pierderea \u00een greutate \u0219i pentru a face mai mult\u0103 mi\u0219care<\/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\/care-este-cel-mai-important-factor-pentru-pierderea-in-greutate\/#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>\u00cenceputul anului \u00eenseamn\u0103 decizii noi pentru mul\u021bi oameni. \u0218i, probabil, nu este o surpriz\u0103 faptul c\u0103 o mare parte din acestea au leg\u0103tur\u0103 cu aspectul fizic \u0219i cu pierderea \u00een greutate. \u0218i voi face\u021bi parte dintre cei care \u00eencearc\u0103 f\u0103r\u0103 succes de c\u00e2\u021biva ani <strong>s\u0103 sl\u0103beasc\u0103 un anumit num\u0103r de kilograme<\/strong>, \u00eens\u0103 num\u0103rul lor cre\u0219te \u00een fiecare an? Atunci poate c\u0103 a sosit timpul s\u0103 face\u021bi o schimbare \u00een via\u021ba voastr\u0103, care s\u0103 v\u0103 ajute cu adev\u0103rat. \u0218i s-ar putea s\u0103 v\u0103 surprind\u0103 c\u0103 \u0219i  pu\u021bin este suficient pentru ca num\u0103rul de pe c\u00e2ntar <strong>s\u0103 \u00eenceap\u0103 \u00een cele din urm\u0103 s\u0103 scad\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u021bi auzit vreodat\u0103 de acronimul&nbsp;<strong>NEAT?&nbsp;<\/strong>Dac\u0103 nu, fi\u021bi foarte aten\u021bi. Semnifica\u021bia sa v\u0103 va ajuta <strong>s\u0103 \u00een\u021belege\u021bi secretul pierderii \u00een greutate<\/strong> \u0219i va explica \u0219i de ce prietenul vostru poate m\u00e2nca AT\u00c2T de mult f\u0103r\u0103 se se \u00eengra\u0219e deloc, \u00een timp ce voi, pe de alt\u0103 parte, trebuie s\u0103 v\u0103 g\u00e2ndi\u021bi la aproape fiecare \u00eengi\u021bitur\u0103, doar ca s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_formeaza_consumul_zilnic_total_de_energie\"><\/span>Ce formeaz\u0103 consumul zilnic total de energie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Energia pe care o consuma\u021bi \u00een mod inten\u021bionat sau neinten\u021bionat \u00een timpul zilei, poate fi <strong>clasificat\u0103 \u00een 4 categorii. <\/strong>Fiecare dintre acestea contribuie \u00eentr-o anumit\u0103 m\u0103sur\u0103 la consumul total. Cu toate astea, putem spune cu aproxima\u021bie c\u0103 <strong>BMR (metabolismul bazal) contribuie cel mai mult la consum. Reprezint\u0103 circa 60-75% din consumul total de energie. <\/strong>Circa <strong>15% <\/strong>reprezint\u0103 <strong>NEAT<\/strong>(termogeneza activit\u0103\u021bii f\u0103r\u0103 exerci\u021bii fizice) , <strong>10% TEF <\/strong>(efectul termic al alimentelor), iar <strong>5% EAT <\/strong>(activit\u0103\u021bi care au leg\u0103tur\u0103 cu exerci\u021biile). Dar ce \u00eenseamn\u0103 aceste prescurt\u0103ri?<span style=\"color: #ff0000\"> <span style=\"color:#ff6600\" class=\"tadv-color\">[3] [8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>1. Rata metabolismului bazal (BMR)<\/strong> &#8211; reprezint\u0103 num\u0103rul de calorii pe care <strong>corpul le arde \u00een timp ce se afl\u0103 \u00een repaus, pentru a men\u021bine func\u021biile vitale.<\/strong> Prin urmare, aceste calorii men\u021bin activitatea inimii, pl\u0103m\u00e2nilor, sistemului nervos, rinichilor, intestinelor, organelor genitale \u0219i mu\u0219chilor. O modalitate u\u0219oar\u0103 de estimare a valorii metabolismului bazal, f\u0103r\u0103 a fi nevoie de examin\u0103ri de laborator, este s\u0103 folosi\u021bi o <strong>formul\u0103 de calcul.<\/strong> Una dintre cele mai precise metode, dac\u0103 nu cunoa\u0219te\u021bi procentajul de gr\u0103sime corporal\u0103, este formula<span class=\"ILfuVd\"><span class=\"hgKElc\"> Mifflin-St Jeor.<\/span><\/span> Dac\u0103 nu cunoa\u0219te\u021bi aceast\u0103 valoare, pute\u021bi folosi, spre exemplu, formula Katch-McArdle. Cu toate astea, cea mai u\u0219oar\u0103 metod\u0103 este <strong>s\u0103 introduce\u021bi valorile \u00een<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-bmr\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>calculatorul nostru,<\/strong><\/a> care v\u0103 poate fi de folos. Valoarea acestuia este determinat\u0103 de mul\u021bi factori, cum ar fi v\u00e2rsta sau compozi\u021bia corpului.<\/span><\/span> <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>Pute\u021bi citi mai multe despre cum se calculeaz\u0103 valoarea BMR din articolul <a aria-label=\" (opens in a new tab)\" 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\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Cum s\u0103 calcula\u021bI aportul de energie \u0219I macronutrien\u021bI pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103?<\/span><\/span><\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tadv-color\">2. <strong>Efectul termic al alimentelor (TEF)<\/strong> &#8211; reprezint\u0103 energia de care <strong>corpul are nevoie pentru a procesa alimentele pe care le prime\u0219te<\/strong>. De asemenea, trebuie s\u0103 lua\u021bi \u00een considerare faptul c\u0103 fiecare macronutrien\u021bi are un efect termic diferit. <strong>Proteinele au cel mai mare efect termic, \u0219i anume aproximativ 20-30%.<\/strong> Asta \u00eenseamn\u0103 c\u0103 din 100 de calorii, doar aproximativ 70-80 kcal sunt absorbite \u00een corp, \u00een func\u021bie de tipul de proteine primite. <strong>Carbohidra\u021bii<\/strong> sunt \u0219i mai r\u0103i. Efectul lor termic este undeva \u00eentre <strong>5-10%, iar gr\u0103simile \u00eentr-un interval de 0-3%<\/strong>. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[2] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Termogeneza activit\u0103\u021bilor care au leg\u0103tur\u0103 cu exerci\u021biile (EAT)<\/strong> &#8211; reprezint\u0103 num\u0103rul de calorii pe care <strong>corpul le consum\u0103 \u00een timpul exerci\u021biilor.<\/strong> Acest lucru include toate activit\u0103\u021bile fizice pe care le face\u021bi, cum ar fi antrenamentul de for\u021b\u0103, HIIT sau orice antrenament cardio. <span style=\"color: #ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>4. <strong>Termogeneza activit\u0103\u021bii f\u0103r\u0103 exerci\u021bii (NEAT)<\/strong> &#8211; reprezint\u0103 num\u0103rul de calorii arse pe care <strong>corpul le consum\u0103 \u00een timpul activit\u0103\u021bilor a face o activitate fizic\u0103.<\/strong> Asta include, de exemplu, mersul pe jos pentru a lua o b\u0103utur\u0103, mi\u0219catul nervos din picioare, piept\u0103narea p\u0103rului \u0219i a\u0219a mai departe. <span style=\"color: #ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-1124x751.jpg\" alt=\"Cum s\u0103 sl\u0103bi\u021bi\" class=\"wp-image-207502\" width=\"843\" height=\"563\" title=\"Cum s\u0103 sl\u0103bi\u021bi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_ce_este_posibil_ca_NEAT_sa_fie_cheia_pierderii_in_greutate\"><\/span>De ce este posibil ca NEAT s\u0103 fie cheia pierderii \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chiar dac\u0103 poate nu crede\u021bi, <strong>consumul energiei de pe parcursul zilei poate fi afectat de lucruri mici<\/strong> la care \u00een mod normal nu sunte\u021bi aten\u021bi. \u00cens\u0103\u0219i pozi\u021bia \u00een care v\u0103 petrece\u021bi cea mai mare parte a zilei are un efect semnificativ, deci indiferent dac\u0103 v\u0103 petrece\u021bi ziua culcat, a\u0219ezat sau \u00een picioare, face o diferen\u021b\u0103. S\u0103 vedem exemplul unui student de 80 kg (176 lbs) care petrece 6 ore pe zi studiind.<\/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>\u00cen primul exemplu, studiaz\u0103 \u00eentins, \u00een lini\u0219te \u0219i cite\u0219t. <strong>\u00cen aceast\u0103 perioad\u0103 arde aproximativ 624 kcal <\/strong>(inclusiv BMR).<\/li><li>\u00cen al doilea exemplu, repet\u0103 totul cu voce tare \u00een timp ce st\u0103 drept \u0219i mi\u0219c\u0103 din picioare. <strong>\u00cen aceia\u0219i perioad\u0103, consumul s\u0103u poate ajunge la p\u00e2n\u0103 la 864 kcal <\/strong>(inclusiv BMR).<\/li><li>\u00cen al treilea exemplu, vorbe\u0219te cu voce tare \u0219i se plimb\u0103 prin apartament, arunc\u0103 o minge sau face o alt\u0103 activitate asem\u0103n\u0103toare, care \u00eel ajut\u0103 s\u0103 se concentreze \u0219i vorbe\u0219te despre subiect. <strong>\u00cen aceast\u0103 perioad\u0103, arde aproximativ 1056 kcal <\/strong>(inclusiv BMR). <span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La prima vedere, diferen\u021ba nu pare at\u00e2t de semnificativ\u0103, dar dac\u0103 lu\u0103m \u00een considerare faptul c\u0103 acest student va \u00eenv\u0103\u021ba \u00een timpul perioadei examenelor timp de cel pu\u021bin 3 s\u0103pt\u0103m\u00e2ni (5 zile pe s\u0103pt\u0103m\u00e2n\u0103, cele 6 ore mai sus men\u021bionate), <strong>\u00eentins arde un total de 9360 kcal, a\u0219ezat 12960 kcal \u0219i \u00een<\/strong> <strong>picioare 15840 kcal<\/strong>. Diferen\u021ba dintre statul \u00een picioare \u0219i culcat este de <strong>6480 kcal<\/strong>. Prin urmare, dac\u0103 studentul nostru schimb\u0103 pozi\u021bia \u00een care studiaz\u0103 de la \u00eentins la \u00een picioare, poate arde aproape 1 kilogram (2,2 lbs) de gr\u0103sime \u00een 3 s\u0103pt\u0103m\u00e2ni de studiu, echivalentul a <strong>7700 kcal.<\/strong> Iar asta pare s\u0103 merite, nu-i a\u0219a?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 faptul c\u0103 pute\u021bi pierde \u00een greutate,cu siguran\u021b\u0103 ve\u021bi fi mul\u021bumi\u021bi \u0219i de faptul c\u0103 ve\u021bi \u00eenv\u0103\u021ba mult mai eficient. C\u00e2nd vorbi\u021bi cu voce tare, ve\u021bi percepe subiectul cu ajutorul mai multor sim\u021buti \u0219i \u00eel ve\u021bi st\u0103p\u00e2ni mai repede \u0219i, datorit\u0103 unei surse mai mari de oxigen, ve\u021bi re\u021bine totul mai u\u0219or.  <span style=\"color: #ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-1124x749.jpg\" alt=\"Cum s\u0103 sl\u0103bi\u021bi u\u0219or profit\u00e2nd de NEAT\" class=\"wp-image-207530\" width=\"843\" height=\"562\" title=\"Cum s\u0103 sl\u0103bi\u021bi u\u0219or profit\u00e2nd de NEAT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Un_NEAT_mai_ridicat_reduce_cantitatea_de_grasime_si_imbunatateste_starea_de_sanatate\"><\/span>Un NEAT mai ridicat reduce cantitatea de gr\u0103sime \u0219i \u00eembun\u0103t\u0103\u021be\u0219te starea de s\u0103n\u0103tate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chiar \u0219i cercet\u0103torii au ajuns la rezultate similare, a\u0219a cum am ar\u0103tat \u0219i \u00een exemplul studentului de mai sus. Leg\u0103tura dintre <strong>gr\u0103simea c\u00e2\u0219tigat\u0103 din cauza<\/strong> <strong>consumului insuficient de energie prin NEAT<\/strong> a fost demonstrat\u0103, de exemplu, \u00eentr-un studiu cu dou\u0103zeci de voluntari (10 cu o greutate normal\u0103 \u0219i 10 obezi). Ace\u0219tia au fost expu\u0219i unui mediu similar, fiindu-le analizate <strong>postura \u0219i mi\u0219c\u0103rile, pentru a evalua NEAT.<\/strong> Voluntarii s-au implicat \u00een activit\u0103\u021bi zilnice obi\u0219nuite \u0219i nu au f\u0103cut exerci\u021bii. <strong>Rezultatele au<\/strong> <strong>ar\u0103tat c\u0103 voluntarii obezi au stat mai mult<\/strong>, <strong>mai exact cu 2,5 ore mai mult<\/strong>. \u00cen plus, cercet\u0103torii au descoperit c\u0103, dac\u0103 persoanele obeze ar face acelea\u0219i activit\u0103\u021bi NEAT ca \u0219i cele slabe, ex. dac\u0103 nu ar petrece acest timp \u00een pozi\u021bia de a\u0219ezat, <strong>consumul lor ar cre\u0219te cu 350 kcal pe zi. <\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[6] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate astea, <strong>un corp mai sub\u021bire<\/strong> nu este singurul beneficiu pe care \u00eel ob\u021bine\u021bi dac\u0103 v\u0103 angaja\u021bi \u00een mai multe activit\u0103\u021bi care nu implic\u0103 efectiv antrenamente. Prin adaptarea unui stil de via\u021b\u0103 mai activ, <strong>ve\u021bi reduce inciden\u021ba bolilor cronice, obezit\u0103\u021bii,<\/strong> <strong>diabetului, bolilor cardiovasculare, hipertensiunii<\/strong> <strong>arteriale etc<\/strong>. Cu toate acestea, dac\u0103 niciuna dintre aceste boli nu v\u0103 deranjeaz\u0103, <strong>pierderea \u00een greutate poate fi principala motiva\u021bie<\/strong> pentru a fi mai activi. <span style=\"color: #ff6600\" class=\"tadv-color\">[11\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cat_de_mare_poate_fi_un_deficit_caloric_din_cauza_NEAT\"><\/span>C\u00e2t de mare poate fi un deficit caloric din cauza NEAT?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probabil c\u0103 nu v\u0103 vom surprinde spun\u00e2ndu-v\u0103 c\u0103 ziua are 24 de ore. Dac\u0103 lu\u0103m un exemplu ideal, o persoan\u0103 va dormi 8 ore pe zi. Mai r\u0103m\u00e2n 16 ore, care sunt esen\u021biale dac\u0103 \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi. Depinde de fiecare dintre voi cum le folosi\u021bi. <strong>S\u0103 arunc\u0103m o privire mai atent\u0103 la exemplul a 2 femei<\/strong> <strong>&#8211; Jane \u0219i Lucy<\/strong>. Jane este nefericit\u0103 pentru c\u0103 ar vrea s\u0103 sl\u0103beasc\u0103 c\u00e2teva kilograme, dar din p\u0103cate, nu reu\u0219e\u0219te. O invidiaz\u0103 \u00een t\u0103cere pe Lucy, care <strong>se poate r\u0103sf\u0103\u021ba cu orice vrea \u0219i nu se \u00eengra\u0219\u0103.<\/strong> Cum este posibil? Ei bine, s\u0103 presupunem c\u0103 ambele <strong>c\u00e2nt\u0103resc 65 kg (143 lbs) \u0219i m\u0103n\u00e2nc\u0103<\/strong> <strong>la fel<\/strong>. \u00cen ce m\u0103sur\u0103 difer\u0103 consumul lor zilnic?<\/p>\n\n\n\n<p><strong>S\u0103 vedem un exemplu simplificat:<\/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\">\n<p><strong>Jane<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><b>somn <\/b>(8 ore) \u2013 494 kcal<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>preg\u0103tirea pentru serviciu<\/strong>, prepararea micului-dejun \u0219i a meselor pentru \u00eenteaga zi, pu\u021bin\u0103 cur\u0103\u021benie \u00een apartament(1 or\u0103) &#8211; 143 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>drumul p\u00e2n\u0103 la serviciu<\/strong> (15 min mers, 30 min cu autobuzul) &#8211; 83 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>activitatea de birou la computer<\/strong> (8 ore) &#8211; 780 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>drumul de la serviciu<\/strong> (15 min mers, 30 min cu autobuzul) &#8211; 83 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>alergare la o vitez\u0103 de 8 km\/h<\/strong> (40 min) &#8211; 360 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>statul \u00een fa\u021ba TV-ului seara (3 ore)<\/strong> &#8211; 195 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>alte activit\u0103\u021bi<\/strong> cum ar fi m\u00e2ncatul, un du\u0219 \u0219i alte activit\u0103\u021bi care nu sunt solicitante (2 ore) &#8211; 286 kcal <span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/span><\/span><\/li><\/ul>\n\n\n\n<p>Consumul total al lui Jane, inclusiv metabolismul bazal, poate fi de aproximativ&nbsp;<strong>2424 kcal <\/strong>pe parcursul \u00eentregii zi.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Lucy<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><b>somn <\/b>(8 ore) \u2013 494 kcal<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>preg\u0103tirea pentru serviciu<\/strong>, prepararea micului-dejun \u0219i a meselor pentru \u00eenteaga zi, pu\u021bin\u0103 cur\u0103\u021benie \u00een apartament&nbsp; (1 or\u0103) &#8211; 143 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>mers \u00een ritm rapid p\u00e2n\u0103 la serviciu<\/strong>&nbsp;(45 min) &#8211; 244 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>activitatea la serviciu &#8211; menajer\u0103<\/strong> (8 ore) &#8211; 2080 kcal<\/span><\/span><\/li><li><strong>mers \u00een ritm rapid de la serviciu <\/strong>(45 min) \u2013 244 kcal<\/li><li><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">alergat la o vitez\u0103 de 8 km\/h<\/span><\/span> <\/strong>(1 or\u0103) \u2013 637 kcal<\/li><li><b>gr\u0103din\u0103rit <\/b>(1.5 ore) \u2013 487 kcal<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>cur\u0103\u021benie \u00een cas\u0103<\/strong> (1 or\u0103) &#8211; 214 kcal<\/span><\/span><\/li><li><strong>alte activit\u0103\u021bi<\/strong>, cum ar fi m\u00e2ncatul, un du\u0219 \u0219i alte activit\u0103\u021bi care nu sunt solicitante (1 or\u0103)- 143 kcal<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>cititul \u00een pat<\/strong> (1 or\u0103) &#8211; 85 kcal <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/span><\/span><\/li><\/ul>\n\n\n\n<p>Consumul total al lui Lucy, inclusiv metabolismul bazal, poate fi de aproximativ&nbsp;<strong>4277 kcal<\/strong> pe parcursul \u00eentregii zi.<\/p>\n<\/div>\n<\/div>\n<\/div><\/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.cz\/blog\/wp-content\/uploads\/2021\/01\/aktivni-1124x749.jpg\" alt=\"Cum s\u0103 crea\u021bi un deficit caloric folosind NEAT\" class=\"wp-image-207549\" width=\"843\" height=\"562\" title=\"Cum s\u0103 crea\u021bi un deficit caloric folosind NEAT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Desigur, exemplul lui Lucy este pu\u021bin exagerat \u0219i probabil c\u0103 majoritatea dintre voi nu ave\u021bi at\u00e2t de mult timp liber pentru a fi at\u00e2t de activi, dar ce am vrut s\u0103 spunem prin asta? C\u00e2nd Jane \u0219i Lucy se \u00eent\u00e2lnesc la o cafea \u0219i vorbesc despre stilul lor de via\u021b\u0103, <strong>se pot g\u00e2ndi c\u0103 activit\u0103\u021bile lor sunt asem\u0103n\u0103toare<\/strong> &#8211; ambele merg la serviciu, ambele au grij\u0103 de cas\u0103 \u0219i ambele fac jogging. Pe baza acestor informa\u021bii, Jane se poate g\u00e2ndi c\u0103 Lucy are predispozi\u021bii genetice miraculoase, datorit\u0103 c\u0103rora poate m\u00e2nca orice dore\u0219te, f\u0103r\u0103 s\u0103 se \u00eengra\u0219e. Cu toate astea, nu este cazul. Doar c\u0103 <strong>Lucy are mai<\/strong> <strong>mare termogeneza activit\u0103\u021bii f\u0103r\u0103 exerci\u021bii fizice (NEAT)<\/strong>. \u00cen general, trebuie s\u0103 ne d\u0103m seama c\u0103 persoanele care fac <strong>munc\u0103 manual\u0103 \u0219i se mi\u0219c\u0103 \u00een<\/strong> <strong>timpul liber<\/strong> ard deseori de c\u00e2teva ori mai multe calorii dec\u00e2t cele cu un stil de via\u021b\u0103 sedentar. Motiv pentru care unele persoane mai active pot m\u00e2nca mai mult f\u0103r\u0103 s\u0103 se \u00eengra\u0219e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cencearca\u021bi s\u0103 v\u0103 g\u00e2ndi\u021bi la cum arat\u0103 ziua voastr\u0103 \u00een compara\u021bie cu consumul lui Lucy. Crede\u021bi \u00een continuare c\u0103 via\u021ba este nedreapt\u0103 \u0219i c\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi doar respir\u00e2nd sau <strong>v-a\u021bi dat seama c\u0103 nu sunte\u021bi chiar at\u00e2t de activi pe c\u00e2t a\u021bi crezut?<\/strong> Poate c\u0103 face\u021bi parte dintre persoanele care, <strong>din cauza<\/strong> <strong>activit\u0103\u021bilor fizice constante neglijeaz\u0103 restul.<\/strong> S\u0103 recunoa\u0219tem &#8211; a\u021bi preferat vreodat\u0103, \u00een loc s\u0103 face\u021bi cur\u0103\u021benie sau s\u0103 merge\u021bi la plimbare cu familia, s\u0103 v\u0103 \u00eentinde\u021bi pe canapea pentru c\u0103 \u0219tia\u021bi c\u0103 v-a\u021bi antrenat dup\u0103-amiaza \u0219i a\u021bi vrut s\u0103 v\u0103 aduna\u021bi puterile?<\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi auto-critici \u0219i recunoa\u0219te\u021bi c\u0103 \u00een via\u021ba de zi cu zi <strong>este loc de mai bine,<\/strong> este un prim pas grozav <strong>\u00een a deveni mai activi \u0219i a sl\u0103bi mai u\u0219or. <\/strong>V\u0103 pute\u021bi inspira din articolul nostru <strong>7 modalit\u0103\u021bi de a pierde \u00een greutate.<\/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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_sfaturi_pentru_a_sustine_pierderea_in_greutate_si_pentru_a_face_mai_multa_miscare\"><\/span>7 sfaturi pentru a sus\u021bine pierderea \u00een greutate \u0219i pentru a face mai mult\u0103 mi\u0219care<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Merge\u021bi pe jos<\/h3>\n\n\n\n<p>Probabil c\u0103 nu trebuie s\u0103 intr\u0103m \u00een detalii despre faptul c\u0103 <strong>mersul pe jos este cea mai natural\u0103 form\u0103 de mi\u0219care.<\/strong> Probabil a\u021bi auzit c\u0103 toat\u0103 lumea <strong>ar trebui s\u0103 mearg\u0103 10.000 de pa\u0219i pe zi.<\/strong> Dac\u0103 nu face\u021bi exerci\u021bii, iar mersul este practic singura activitate pe care o face\u021bi, atunci acest num\u0103r magic poate fi ideal pentru voi. Un studiu a ar\u0103tat c\u0103 o parte din popula\u021bia ce are o activitate zilnic\u0103 sc\u0103zut\u0103 parcurge doar 2000-2500 de pa\u0219i pe zi. Ace\u0219tia ar trebui s\u0103 \u00eencerce <strong>s\u0103 creasc\u0103 acest<\/strong> <strong>num\u0103r<\/strong>. Cu toate astea, dac\u0103 sunte\u021bi activi \u00een alte moduri, cum ar fi mersul la sal\u0103, \u00eenotul sau orice alt\u0103 activitate fizic\u0103, <strong>nu este necesar s\u0103 respecta\u021bi ce stricte\u021be num\u0103rul de 10.000. <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"5\">Cu toate astea, cu siguran\u021b\u0103 nu trebuie s\u0103 evita\u021bi mersul pe jos, dat fiind faptul c\u0103 are <strong>destul de<\/strong> <strong>multe beneficii pozitive<\/strong>. Atunci c\u00e2nd merge\u021bi, folosi\u021bi mai mult de jum\u0103tate din mu\u0219chii corpului. Gradul de implicare al acestora depinde de viteza \u0219i panta terenului. \u00cen acela\u0219i timp, v\u0103 va \u00eembun\u0103t\u0103\u021bi condi\u021bia fizic\u0103, s\u0103n\u0103tatea cardiovascular\u0103 \u0219i tensiunea arterial\u0103. Cu toate astea, acest tip de mi\u0219care are <strong>un efect pozitiv \u0219i asupra s\u0103n\u0103t\u0103\u021bii<\/strong> <strong>psihice.<\/strong> Deci, expresia \u201eAm de g\u00e2nd s\u0103 m\u0103 plimb\u201d atunci c\u00e2nd ie\u0219i\u021bi la plimbare, cu siguran\u021b\u0103 nu este doar ceva ce spune\u021bi pur \u0219i simplu. <\/span><\/span><span style=\"color: #ff6600\" class=\"tadv-color\">[14]<\/span><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"912\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image-5-912x1124.png\" alt=\"Pierde\u021bi \u00een greutate prin mers\" class=\"wp-image-207564\" title=\"Pierde\u021bi \u00een greutate prin mers\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5-912x1124.png 912w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5-325x400.png 325w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5.png 1059w\" sizes=\"auto, (max-width: 912px) 100vw, 912px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Cum s\u0103 merge\u021bi mai mult \u00eentr-o zi obi\u0219nuit\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Merge\u021bi pe jos cel pu\u021bin o parte din drumul p\u00e2n\u0103 la serviciu. <\/strong><\/li><li><strong>Evita\u021bi lifturile \u0219i sc\u0103rile rulante. <\/strong><\/li><li><strong>Face\u021bi cel pu\u021bin o plimbare scurt\u0103 \u00een timpul zilei. Orice minut \u00een plus conteaz\u0103.<\/strong><\/li><li><strong>Merge\u021bi pe jos la cump\u0103r\u0103turi, restaurante sau la \u00eent\u00e2lnirile cu prietenii. <\/strong><\/li><li><strong>\u00cen loc s\u0103 sta\u021bi \u00eentr-o cafenea, lua\u021bi cafeaua cu voi \u0219i merge\u021bi la o plimbare cu prietenii. <\/strong><\/li><li><strong>Merge\u021b \u00een timp ce asculta\u021bi un podcast sau participa\u021bi la o \u0219edin\u021b\u0103 pe Zoom. <\/strong><\/li><li><strong>\u00cen loc s\u0103 suna\u021bi, dac\u0103 situa\u021bia v\u0103 permite, vizita\u021bi persoana respectiv\u0103 sau merge\u021bi \u00een timp ce vorbi\u021bi la telefon. <\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exist\u0103 multe modalit\u0103\u021bi de a implica mai mul\u021bi pa\u0219i pe parcursul unei zile. Depinde de voi ce alege\u021bi. Pentru a v\u0103 motiva pu\u021bin &#8211; o persoan\u0103 de 80 kg (176 lbs) <strong>arde 235 kcal \u00een 20 de minute de urcat sc\u0103rile rapid<\/strong>, f\u0103r\u0103 s\u0103 sar\u0103 peste nicio treapt\u0103, lucru care se poate face \u00een fiecare zi. Dac\u0103 nu lu\u0103m \u00een considerare adaptarea metabolismului \u0219i al\u021bi factori adver\u0219i, <strong>aceast\u0103 persoan\u0103 ar arde 85775 kcal pe an<\/strong> <strong>\u0219i asta numai datorit\u0103 celor 20 de minute de urcat sc\u0103rile rapid<\/strong>. Not\u0103 extra &#8211; \u00een acest fel ar putea arde energie echivalent\u0103 cu <strong>aproximativ 11<\/strong> <strong>kg de gr\u0103sime<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Ajuta\u021bi-v\u0103 prietenii<\/h3>\n\n\n\n<p>Cu siguran\u021b\u0103 \u00een jurul vostru exist\u0103 o persoan\u0103 <strong>care ar fi fericit\u0103 s\u0103 o ajuta\u021bi<\/strong>. Drept urmare, at\u00e2t persoana pe care o ajuta\u021bi, c\u00e2t \u0219i voi ve\u021bi fi mul\u021bumi\u021bi, chiar \u0219i de dou\u0103 ori mai mult. <strong>Ve\u021bi cre\u0219te<\/strong> <strong>consumul de energie<\/strong>, <strong>lucru care va sus\u021bine<\/strong> <strong>pierderea \u00een greutate \u0219i, \u00een plus,<\/strong> <strong>v\u0103 ve\u021bi sim\u021bi bine<\/strong> <strong>cu voi \u00een\u0219iv\u0103<\/strong> pentru c\u0103 a\u021bi ajutat pe cineva. Din nou, ave\u021bi multe posibilit\u0103\u021bi s\u0103 v\u0103 implica\u021bi:<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1087\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1087x1124.jpg\" alt=\"Pierde\u021bi \u00een greutate u\u0219or, chiar \u0219i f\u0103r\u0103 s\u0103 face\u021bi exerci\u021bii\" class=\"wp-image-207585\" title=\"Pierde\u021bi \u00een greutate u\u0219or, chiar \u0219i f\u0103r\u0103 s\u0103 face\u021bi exerci\u021bii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1087x1124.jpg 1087w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-387x400.jpg 387w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1486x1536.jpg 1486w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss.jpg 1800w\" sizes=\"auto, (max-width: 1087px) 100vw, 1087px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sta\u021bi cu copilul cuiva. <\/strong>Cei mici se vor bucura de o schimbare, p\u0103rin\u021bii se vor odihni \u0219i ve\u021bi petrece o zi \u00eentr-un mod activ &#8211; un c\u00e2\u0219tig pentru toate p\u0103r\u021bile.<\/li><li><strong>Plimba\u021bi un c\u00e2ine. <\/strong>Cu siguran\u021b\u0103 pe l\u00e2ng\u0103 voi st\u0103 cineva care nu mai poate merge at\u00e2t de mult, iar c\u00e2inele persoanei respective ar vrea s\u0103 se plimbe mai mult. Face\u021bi acest lucru.<\/li><li><strong>Oferi\u021bi-v\u0103 s\u0103 merge\u021bi la cump\u0103r\u0103turi. <\/strong>Acest lucru va fi apreciat at\u00e2t de vecinii care nu se mai pot duce pe cont propriu, c\u00e2t \u0219i de cei dragi vou\u0103 care, fie nu vor s\u0103 mearg\u0103, fie nu au timp.<\/li><li><strong>Ajuta\u021bi la o reconstruc\u021bie. <\/strong>Fiecare m\u00e2n\u0103 de ajutor este de apreciat la o astfel de activitate. \u0218i suntem siguri c\u0103 r\u0103zuitul sau vopsitul unui perete, c\u0103ratul mobilierului vechi sau asamblarea celui nou este ceva ce pute\u021bi face.<\/li><li><strong>Ajuta\u021bi la muncile casnice sau la munca \u00een gr\u0103din\u0103.<\/strong><\/li><li><strong>Cur\u0103\u021ba\u021bi z\u0103pada cu lopata de pe toat\u0103 strada.<\/strong><\/li><\/ul>\n\n\n\n<p>\u0218tia\u021bi c\u0103, o persoan\u0103 de 80 kg (176 lbs) poate <strong>arde p\u00e2n\u0103 la 600 kcal pe or\u0103 de dat z\u0103pada cu lopata \u00eentr-un ritm alert? <\/strong>Astfel de activit\u0103\u021bi de voluntariat sunt disponibile de obicei part-time, a\u0219a c\u0103, pe l\u00e2ng\u0103 caloriile arse, pute\u021bi c\u00e2\u0219tiga \u0219i ni\u0219te bani. <span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Nu pierde\u021bi timpul a\u0219tept\u00e2nd<\/h3>\n\n\n\n<p>Ave\u021bi prieteni care nu ajung niciodat\u0103 la timp, a\u0219a c\u0103 <strong>petrece\u021bi zeci de minute st\u00e2nd \u0219i a\u0219tept\u00e2ndu-i?<\/strong> Schimba\u021bi abordarea. Chiar \u0219i o plimbare de dou\u0103zeci de minute \u00een jurul locului de \u00eent\u00e2lnire conteaz\u0103. Pute\u021bi face acela\u0219i lucru \u0219i atunci c\u00e2nd a\u0219tepta\u021bi autobuzul sau trenul programate s\u0103 soseasc\u0103 la o anumit\u0103 or\u0103. \u0218i chiar dac\u0103 \u0219ti\u021bi trebuie s\u0103 soseasc\u0103 \u00een doar c\u00e2teva minute, tot nu trebuie s\u0103 sta\u021bi pe o banc\u0103 \u0219i s\u0103 privi\u021bi \u00een gol. <strong>Pute\u021bi s\u0103 v\u0103 plimba\u021bi prin jurul sta\u021biei de autobuz sau pute\u021bi merge p\u00e2n\u0103 la urm\u0103toarea sta\u021bie<\/strong> \u0219i s\u0103 v\u0103 urca\u021bi \u00een autobuz de acolo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Ave\u021bi grij\u0103 de gospod\u0103rie<\/h3>\n\n\n\n<p>\u00cen ceea ce prive\u0219te treburile casnice, oamenii <strong>se<\/strong> <strong>\u00eempart \u00een dou\u0103 categorii<\/strong> &#8211; unora <strong>le face pl\u0103cere<\/strong> \u0219i abia a\u0219teapt\u0103 urm\u0103toarea ocazie s\u0103 scoat\u0103 aspiratorul, al\u021bii <strong>le ur\u0103sc<\/strong> \u0219i le am\u00e2n\u0103 c\u00e2t pot de mult. \u00cen mod ideal, p\u00e2n\u0103 c\u00e2nd altcineva le face pentru ei. Dar ghici\u021bi <strong>cine are un consum NEAT mai mare?<\/strong> Da, cei care nu se tem s\u0103 se murd\u0103reasc\u0103 pe m\u00e2ini \u0219i sunt dispu\u0219i s\u0103 le aloce chiar mai multe ore pe s\u0103pt\u0103m\u00e2n\u0103. O femeie de 70 kg (154 lbs) arde \u00een medie aproximativ <strong>210 kcal<\/strong> <strong>(inclusiv BMR) pe or\u0103<\/strong> de activit\u0103\u021bi casnice. Poate c\u0103 nu vi se pare mare lucru, dar g\u00e2ndi\u021bi-v\u0103 c\u0103 aceast\u0103 gospodin\u0103 priceput\u0103 ar putea petrece chiar \u0219i 2 ore pe zi f\u0103c\u00e2nd astfel de activit\u0103\u021bi, <strong>iar asta \u00eenseamn\u0103<\/strong> <strong>2940 kcal pe s\u0103pt\u0103m\u00e2n\u0103,<\/strong> <strong>ceea ce \u00eenseamn\u0103<\/strong> <strong>energie ascuns\u0103 \u00een 550 g (5,5 bare) de ciocolat\u0103 cu lapte<\/strong>. \u0218i pare mult, nu-i a\u0219a? Dac\u0103 face\u021bi cur\u0103\u021benie activ\u0103 \u00een mod regulat, pute\u021bi m\u00e2nca cu u\u0219urin\u021b\u0103 c\u00e2teva p\u0103tr\u0103\u021bele de ciocolat\u0103 la cafea \u0219i totu\u0219i s\u0103 fi\u021bi \u00een deficit \u0219i s\u0103 pierde\u021bi \u00een greutate. A\u0219a c\u0103 ascunde\u021bi aspiratorul \u00eenapoi \u00een cutie, care face toat\u0103 treaba pentru voi, da\u021bi-l cuiva care nu mai are puterea s\u0103 fac\u0103 singur cur\u0103\u021benie \u0219i apuca\u021bi-v\u0103 de treab\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i dac\u0103 dori\u021bi s\u0103 cre\u0219te\u021bi consumul \u00een timp ce face\u021bi cur\u0103\u021benie, \u00eencerca\u021bi s\u0103 <strong>face\u021bi \u0219i un mic antrenament de cur\u0103\u021benie. <\/strong>Intercala\u021bi activit\u0103\u021bile individuale cu <strong>genuflexiuni, flot\u0103ri sau burpees. <\/strong>Ve\u021bi vedea c\u0103 o or\u0103 de &#8221;antrenament prin cur\u0103\u021benie&#8221; v\u0103 va face s\u0103 transpira\u021bi, iar dac\u0103 asculta\u021bi muzica preferat\u0103, s-ar putea chiar \u0219i s\u0103 v\u0103 plac\u0103.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-1124x750.jpg\" alt=\"Cum s\u0103 sl\u0103bi\u021bi acas\u0103 f\u0103r\u0103 s\u0103 face\u021bi exerci\u021bii\" class=\"wp-image-207601\" width=\"843\" height=\"563\" title=\"Cum s\u0103 sl\u0103bi\u021bi acas\u0103 f\u0103r\u0103 s\u0103 face\u021bi exerci\u021bii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Lucra\u021bi \u00een gr\u0103din\u0103<\/h3>\n\n\n\n<p>C\u00e2nd vorbim de gr\u0103din\u0103rit, cu siguran\u021b\u0103 nu spunem c\u0103 ar trebui s\u0103 v\u0103 urca\u021bi \u00eentr-un tractor care s\u0103 fac\u0103 toat\u0103 treaba pentru voi (de\u0219i chiar \u0219i numai m\u00e2nuirea tractorului va arde mai mult\u0103 energie dec\u00e2t dac\u0103 a\u021bi sta degeaba). Cu toate astea, exist\u0103 mult&nbsp;<strong>mai multe activit\u0103\u021bi eficiente&nbsp;<\/strong>pe care le pute\u021bi face \u00een gr\u0103din\u0103. Ce spune\u021bi dac\u0103 a\u021bi \u00eencerca s\u0103 s\u0103pa\u021bi? &nbsp;<strong>\u00cen compara\u021bie cu atunci c\u00e2nd sta\u021bi, consumul vostru cre\u0219te cu p\u00e2n\u0103 de 5 ori mai mult \u00een timpul acestei activit\u0103\u021bi. <\/strong>Un b\u0103rbat de 80 kg (176 lbs) arde 400 kcal pe or\u0103. Pute\u021bi chiar t\u0103ia arbu\u0219ti sau&nbsp; s\u0103 plivi\u021bi, activit\u0103\u021bi care <strong>vor cre\u0219te consumul de aproximativ patru ori mai mult. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Antrena\u021bi-v\u0103 pu\u021bin oric\u00e2nd ave\u021bi ocazia<\/h3>\n\n\n\n<p>A\u0219tepta\u021bi ca iubita s\u0103 ias\u0103 \u00eentr-un final din baie diminea\u021ba?&nbsp;<strong>Folosi\u021bi-v\u0103 de acest timp \u0219i face\u021bi c\u00e2teva genuflexiuni sau flot\u0103ri.&nbsp;<\/strong>Acest lucru va stimula circula\u021bia s\u00e2ngelui \u0219i <strong>ve\u021bi cre\u0219te pu\u021bin \u0219i consumul.&nbsp;<\/strong>La fel de eficient, v\u0103 pute\u021bi folosi de reclamele comerciale din timpul filmului preferat de sear\u0103 sau atunci c\u00e2nd a\u0219tepta\u021bi ca pastele s\u0103 se fiarb\u0103. Cei din jur v\u0103 pot privi ciudat la \u00eenceput, dar c\u00e2nd vor vedea c\u0103 aceste activit\u0103\u021bi m\u0103runte&nbsp;<strong>au un efect pozitiv asupra aspectului vostru,&nbsp;<\/strong>vor \u00een\u021belege \u0219i poate chiar vi se vor al\u0103tura.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-1124x854.jpg\" alt=\"Pierde\u021bi \u00een greutate prin exerci\u021bii scurte realizate acas\u0103\" class=\"wp-image-207615\" width=\"843\" height=\"641\" title=\"Pierde\u021bi \u00een greutate prin exerci\u021bii scurte realizate acas\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-1124x854.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-400x304.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-1536x1167.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. \u00centinde\u021bi-v\u0103 doar noaptea<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Dup\u0103 cum am spus la \u00eenceputul articolului, chiar dac\u0103 sta\u021bi \u00eentin\u0219i sau a\u0219eza\u021bi are un <strong>efect relativ semnificativ asupra consumului general de energie.<\/strong> Dac\u0103 \u00eencerca\u021bi s\u0103 cre\u0219te\u021bi NEAT, \u00eencerca\u021bi s\u0103 petrece\u021bi \u00een pat doar timpul \u00een care dormi\u021bi (aproximativ 8-9 ore). Chiar \u0219i atunci c\u00e2nd <strong>v\u0103<\/strong> <strong>uita\u021bi la televizor<\/strong>, <strong>\u00eencerca\u021bi s\u0103 face\u021bi acest lucru \u00een<\/strong> <strong>timp ce sta\u021bi jos,<\/strong> iar dac\u0103, de exemplu, televizorul este \u00een buc\u0103t\u0103rie sau viziona\u021bi un film pe laptop, <strong>pute\u021bi face acest lucru \u00een timp ce sta\u021bi \u00een picioare<\/strong> \u0219i folosi\u021bi timpul pentru a preg\u0103ti m\u00e2ncarea pentru ziua urmatoare. La fel, dac\u0103 citi\u021bi sau studia\u021bi, este mai bine s\u0103 petrece\u021bi acest timp st\u00e2nd jos pentru a v\u0103 m\u0103ri consumul. <strong>Pute\u021bi sta \u0219i<\/strong> <strong>pe o<\/strong><\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> <a href=\"https:\/\/gymbeam.ro\/mingea-de-fitness-fitball-85-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minge<\/a><\/span><\/span>,<\/strong> ceea ce v\u0103 va ajuta s\u0103 folosi\u021bi mai mul\u021bi mu\u0219chi<span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">.\u0218i chiar exist\u0103 persoane care \u00eenva\u021b\u0103 cel mai bine \u00een timp ce merg, a\u0219a c\u0103 pute\u021bi \u00eencerca \u0219i voi asta. Depinde de voi \u00een ce m\u0103sur\u0103 ve\u021bi recurge la astfel de schimb\u0103ri. Cu timpul, e posibil chiar s\u0103 nu mai lua\u021bi \u00een considerare statul jos atunci c\u00e2nd merge\u021bi cu autobuzul. <\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fi\u021bi sinceri cu voi \u00een\u0219iv\u0103. Dac\u0103 toat\u0103 activitatea voastr\u0103 din timpul s\u0103pt\u0103m\u00e2nii const\u0103 \u00een mersul la sala de trei ori pe s\u0103pt\u0103m\u00e2n\u0103 timp de o or\u0103 \u0219i v\u0103 considera\u021bi activi, v\u0103 \u00een\u0219ela\u021bi. <strong>NEAT<\/strong>, care reprezint\u0103 caloriile arse prin activit\u0103\u021bile normale \u00een afar\u0103 de exerci\u021bii, este un element mult mai <strong>important pentru consumul energetic dec\u00e2t exerci\u021biile \u00een sine<\/strong>. Desigur, asta nu \u00eenseamn\u0103 c\u0103 nu trebuie s\u0103 v\u0103 deranja\u021bi cu antrenamentul de for\u021b\u0103. Cu toate astea, \u00eencerca\u021bi s\u0103 <strong>v\u0103 concentra\u021bi asupra a ceea ce face\u021bi \u00een restul timpului.<\/strong> O zi are 24 de ore. Dac\u0103 petrece\u021bi 8 ore dormind \u0219i 8 ore la serviciu, depinde doar de voi cum <strong>ve\u021bi petrece restul de 8 ore<\/strong>. Pute\u021bi \u00eencepe prin <strong>a merge mai mult<\/strong>, petrec\u00e2nd mai pu\u021bin timp culcat, f\u0103r\u0103 a v\u0103 a\u0219eza \u00eentr-un autobuz, <strong>implic\u00e2ndu-v\u0103 mai mult la cur\u0103\u021benie<\/strong> <strong>sau ajut\u00e2nd pe cineva<\/strong> <strong>din jurul vostru.<\/strong> Posibilit\u0103\u021bile sunt nelimitate. Orice a\u021bi face, vei vedea c\u0103 \u00een timp, aceste activit\u0103\u021bi v\u0103 vor influen\u021ba at\u00e2t s\u0103n\u0103tatea, c\u00e2t \u0219i <strong>silueta.<\/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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/complex-fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tComplex Fat 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>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dac\u0103 \u00eencerca\u021bi s\u0103 pierde\u021bi \u00een greutate \u0219i v\u0103 antrena\u021bi doar o or\u0103 la sal\u0103 de c\u00e2teva ori pe s\u0103pt\u0103m\u00e2n\u0103, este posibil s\u0103 nu fie calea corect\u0103. \u00cen articolul de ast\u0103zi, vom explica ce este NEAT \u0219i ce legatur\u0103 are cu pierderea \u00een greutate. Cu aceste informa\u021bii, pute\u021bi pierde \u00een greutate cu u\u0219urin\u021b\u0103, f\u0103r\u0103 a fi nevoie s\u0103 v\u0103 antrena\u021bi intens.<\/p>\n","protected":false},"author":100,"featured_media":207653,"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":[6686,6866,6374,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-218339","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-calorii","9":"tag-metabolism-ro","10":"tag-pierdere-in-greutate","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Care este cel mai important factor pentru pierderea \u00een greutate? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pute\u021bi sl\u0103bi f\u0103r\u0103 s\u0103 v\u0103 antrena\u021bi, prin mers \u0219i alte activit\u0103\u021bi obi\u0219nuite. 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