{"id":231321,"date":"2020-05-07T15:53:00","date_gmt":"2020-05-07T13:53:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=231321"},"modified":"2024-05-28T14:37:25","modified_gmt":"2024-05-28T12:37:25","slug":"metode-dovedite-stiintific-prin-care-puteti-pierde-in-greutate-cu-succes","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/metode-dovedite-stiintific-prin-care-puteti-pierde-in-greutate-cu-succes\/","title":{"rendered":"6 moduri dovedite \u0219tiin\u021bific prin care pute\u021bi pierde \u00een greutate cu succes I."},"content":{"rendered":"\n<p>S\u0103 face\u021bi fa\u021b\u0103 tuturor responsabilit\u0103\u021bilor \u0219i s\u0103 ave\u021bi un stil de via\u021b\u0103 s\u0103n\u0103tos pare u\u0219or doar \u00een filme. <strong>Pierderea \u00een greutate este un proces \u00eendelungat \u0219i dificil,<\/strong> \u00een timpul c\u0103ruia pute\u021bi face multe gre\u0219eli \u0219i v\u0103 pute\u021bi pierde rapid motiva\u021bia. <strong>Prima reu\u0219it\u0103<\/strong> const\u0103 \u00een identificarea factorilor, care influen\u021beaz\u0103 pierderea \u00een greutate, \u0219i \u00eei include\u021bi \u00een&nbsp;<strong>rutina voastr\u0103 personal\u0103<\/strong>. Descoperi\u021bi <strong>cum pute\u021bi pierdere \u00een greutate<\/strong>&nbsp;printr-o metod\u0103, care a fost sus\u021binut\u0103 \u0219i de<strong> cercet\u0103tori<\/strong> \u00een urma studiilor.<\/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 is-style-default\">6 moduri dovedite \u0219tiin\u021bific prin care pute\u021bi pierde \u00een greutate cu succes.<\/h2>\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\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-899x1124.jpg\" alt=\"6 moduri dovedite \u0219tiin\u021bific prin care pute\u021bi pierde \u00een greutate cu succes.\" class=\"wp-image-220924\" title=\"6 moduri dovedite \u0219tiin\u021bific prin care pute\u021bi pierde \u00een greutate cu succes.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-1639x2048.jpg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">1. Motiva\u021bia pentru a pierde \u00een greutate<\/h3>\n\n\n\n<p>Motiva\u021bia este <strong>motorul succesului<\/strong>, iar&nbsp;<strong>f\u0103r\u0103 motiva\u021bie<\/strong>, <strong>obiectivele<\/strong> se vor <strong>destr\u0103ma<\/strong> mai devreme sau mai t\u00e2rziu. Nu trebuie s\u0103 fie o singur\u0103 surs\u0103 de motiva\u021bie, pute\u021bi s\u0103 v\u0103 dori\u021bi s\u0103 v\u0103 antrena\u021bi&nbsp;<strong>f\u0103r\u0103 s\u0103 ave\u021bi antrenor<\/strong>, pute\u021bi s\u0103 v\u0103 motiva\u021bi \u0219i singuri. Mesajele \u0219i <strong>citatele motiva\u021bionale<\/strong> sunt considerate <strong>superficiale<\/strong> de c\u0103tre mul\u021bi oameni. Imaginile cu persoane care se antreneaz\u0103 \u0219i un mesaj pompos sau fotografiile \u201espirituale\u201d cu un citat despre \u00een\u021belegerea sensului vie\u021bii nu sunt singura cale. Nu trebuie s\u0103 urm\u0103ri\u021bi toate filmele cu Rocky pentru a v\u0103 g\u0103si motiva\u021bia. Crea\u021bi-v\u0103 <strong>mantra personal\u0103<\/strong>, care s\u0103 v\u0103 <strong>reaminteasc\u0103<\/strong> de ce nu renun\u021ba\u021bi.<strong> Nu trebuie s\u0103 fie<\/strong> deloc o <strong>propozi\u021bie complicat\u0103<\/strong>, dar cu siguran\u021b\u0103 trebuie s\u0103 con\u021bin\u0103<strong> cuvinte care s\u0103 v\u0103 conving\u0103<\/strong>. O pute\u021bi scrie pe o h\u00e2rtie \u0219i o pute\u021bi <strong>lipi pe monitorul<\/strong> calculatorului sau pe <strong>dulapul deasupra chiuvetei de la buc\u0103t\u0103rie<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu v\u0103 pute\u021bi imagina un exemplu de astfel de fraz\u0103? Avem<strong> c\u00e2teva exemple pentru voi:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nimeni altcineva nu o va face pentru tine.<\/li>\n\n\n\n<li>Po\u021bi s-o faci, ieri ai reu\u0219it.<\/li>\n\n\n\n<li>\u00cenc\u0103 nu am terminat!<\/li>\n\n\n\n<li>A\u0219tept cu ner\u0103bdare noua mea versiune.<\/li>\n\n\n\n<li>\u00cenc\u0103 po\u021bi, haide c\u0103 nu ai febr\u0103 muscular\u0103!<\/li>\n\n\n\n<li>Asta ai vrut, prietene, asta ai vrut.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Setarea mental\u0103 nu \u00eenseamn\u0103 doar o stare psihic\u0103 mai bun\u0103.&nbsp;<strong>O atitudine pozitiv\u0103<\/strong> poate influen\u021ba \u0219i <strong>natura&nbsp;fizic\u0103<\/strong> a lucrurilor. Sistemele de sprijin includ, de exemplu, CBT <strong>(cognitive behavioral therapy)<\/strong>, care este utilizat\u0103 \u00een tratarea anumitor probleme de s\u0103n\u0103tate, cum ar fi <strong>insomnia<\/strong> sau <strong>depresia<\/strong>. Aceast\u0103 metod\u0103 necesit\u0103 ca pacientul s\u0103 <strong>descopere ce factori \u00eei declan\u0219eaz\u0103 g\u00e2ndirea negativ\u0103<\/strong>&nbsp;\u0219i sus\u021bine <strong>generarea unui r\u0103spuns pozitiv<\/strong>. Metoda CBT poate func\u021biona \u00een cazul unei boli grave \u0219i, de asemenea, poate fi folosit\u0103 pentru <strong>reducerea greut\u0103\u021bii<\/strong>, iar terapeu\u021bii cognitivi sus\u021bin faptul c\u0103 o&nbsp;<strong>g\u00e2ndire pozitiv\u0103<\/strong>&nbsp; poate&nbsp;<strong>schimba obiceiurile alimentare<\/strong>. Importan\u021ba acestei metode este confirmat\u0103 de un&nbsp;<strong>studiu din 2005<\/strong>, \u00een care o parte din subiec\u021bi au f\u0103cut terapie CBT&nbsp;timp de <strong>10 s\u0103pt\u0103m\u00e2ni.<\/strong>&nbsp;\u00cen urm\u0103toarele <strong>18 luni<\/strong>, ace\u0219ti participan\u021bi \u0219i-au <strong>men\u021binut sau au pierdut \u00een greutate<\/strong>, \u00een timp ce grupul care nu a f\u0103cut terapie CBT a luat \u00een greutate. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 p\u00e2n\u0103 acum nu v-au pl\u0103cut exerci\u021biile fizice \u0219i nu a\u021bi obi\u0219nuit s\u0103 m\u00e2nca\u021bi <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>, \u00eencerca\u021bi s\u0103 le <strong>aborda\u021bi cu mintea deschis\u0103 <\/strong>\u0219i s\u0103 oferi\u021bi<strong> o \u0219ans\u0103 schimb\u0103rii. <\/strong>Pute\u021bi<strong> descoperi&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/blog\/retete\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">re\u021bete<\/a>&nbsp;<\/span><\/strong>care o s\u0103 v\u0103 atrag\u0103 sau poate ve\u021bi descoperi<strong>&nbsp;c\u0103 v\u0103 place s\u0103 v\u0103 antrena\u021bi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"1562,7067,46912,81547,101593,105220\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Antrenamente de for\u021b\u0103 vs. antrenamente cardio&nbsp;<\/h3>\n\n\n\n<p>\u00cenc\u0103&nbsp; este popular\u0103 convingerea c\u0103 <strong>antrenamentul cardio<\/strong> este <strong>cel mai potrivit pentru<\/strong>&nbsp;<b>a pierde \u00een greutate<\/b>. Este adev\u0103rat c\u0103 <b>antrenamentele cardio<\/b>&nbsp;au un efect pozitiv asupra <strong>pierderii \u00een greutate \u0219i a reducerii gr\u0103simii,<\/strong> dar ideea conform c\u0103reia&nbsp;<strong>antrenamentele de for\u021b\u0103<\/strong>&nbsp;sunt exclusiv pentru construirea masei musculare<strong>&nbsp;nu este corect\u0103<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exerci\u021biile cu greut\u0103\u021bi nu au un succes la fel de mare \u00een procesul de ardere a gr\u0103similor, cum au exerci\u021biile cardio, dar aduc un beneficiu care este foarte important. Construirea masei musculare \u00een timpul antrenamentului de for\u021b\u0103 determin\u0103 o <strong>cre\u0219tere a metabolismului \u00een repaus<\/strong>, ceea ce \u00eenseamn\u0103 c\u0103 <strong>mu\u0219chii ard mai multe calorii \u00een timpul repausului.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Un studiu din 2001 <\/strong>a comparat impactul antrenamentului de for\u021b\u0103 pe 4 grupuri &#8211; b\u0103rba\u021bi \u0219i femei (20-30 ani), b\u0103rba\u021bi \u0219i femei mai \u00een v\u00e2rst\u0103 (65-75 ani). Rezultatele au ar\u0103tat c\u0103 modificarea ritmului metabolismului \u00een repaus dup\u0103 antrenamentele de for\u021b\u0103 <strong>nu depind de v\u00e2rst\u0103, ci de sex<\/strong>. Antrenamentul de for\u021b\u0103 are un <strong>efect mai mare<\/strong> asupra metabolismului \u00een repaus <strong>la b\u0103rba\u021bi<\/strong>, <strong>dec\u00e2t la femei<\/strong>. Cercet\u0103rile nu arat\u0103 de ce este a\u0219a, dar putem presupune c\u0103 motivul poate fi structura diferit\u0103 a corpului sau a nivelurilor hormonale. <span style=\"color: #ff6600;\">[3] [4]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/silov_alebo_kardio_tr_ning.jpeg\" alt=\"Antrenamente de for\u021b\u0103 sau antrenamente cardio\" style=\"width:843px;height:572px\" title=\"Antrenamente de for\u021b\u0103 sau antrenamente cardio\"\/><\/figure>\n<\/div>\n\n\n<p>Exerci\u021biile cu greut\u0103\u021bi aduc trei beneficii \u00een procesul de pierdere \u00een greutate&nbsp;<span style=\"color: #ff6600;\">[6]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Cresc pe termen scurt arderea caloriilor<\/strong>&nbsp;&#8211; antrenamentele cu greut\u0103\u021bi pot men\u021bine procesele metabolice pentru \u00eenc\u0103 38 de ore de la antrenament.<\/li>\n\n\n\n<li><strong>Cresc pe termen lung arderea caloriiloe<\/strong>&nbsp;&#8211; antrenamentul cu greut\u0103\u021bi determin\u0103 o cre\u0219tere a masei musculare totale. Cu c\u00e2t ave\u021bi mai mult\u0103 mas\u0103 muscular\u0103, cu at\u00e2t rata metabolismului bazal este mai bun\u0103. Acest lucru \u00eenseamn\u0103 c\u0103 arde\u021bi mai multe calorii pe parcursul zilei, nu doar \u00een timpul antrenamentului.<\/li>\n\n\n\n<li><strong>Schimb\u0103 structura corpului<\/strong>&nbsp;&#8211; exerci\u021biile cardio schimb\u0103 con\u021binutul de gr\u0103sime dinn corp, iar acest lucru se vede \u00een greutatea total\u0103, iar antrenamentele cu greut\u0103\u021bi construiesc masa muscular\u0103 \u00een timp, lucru care ajut\u0103 la arderea gr\u0103simii. \u00cen consecin\u021b\u0103, ve\u021bi fi mai slabi, dar ve\u021bi avea \u0219i o constitu\u021bie atletic\u0103.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un studiu din 2017 a studiat care sunt diferen\u021bele dintre<strong>&nbsp;antrenamentele de for\u021b\u0103 \u0219i antrenamentele cardio \u00een ceea ce prive\u0219te pierdea \u00een greutate.<\/strong> \u00cen rezultatul studiului sunt prezentate mai multe constat\u0103ri, care arat\u0103 c\u0103 antrenamentul de for\u021b\u0103 nu este benefic doar pentru persoanele mai tinere \u0219i de v\u00e2rst\u0103 mijlocie&nbsp;<span style=\"color: #ff6600;\">[5]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pe parcursul celor<strong> 18 luni, <\/strong>a existat o <strong>pierdere diferit\u0103 de gr\u0103sime corporal\u0103<\/strong> \u00een urma dietei <strong>(4,5 kg)<\/strong>, <strong>dieta<\/strong> asociat\u0103 cu <strong>mersul pe jos (7,2 kg)<\/strong> \u0219i dieta cu <strong>antrenament de for\u021b\u0103 (7,7 kg).<\/strong><\/li>\n\n\n\n<li>Dieta cu mersul pe jos \u0219i dieta cu antrenamentul de for\u021b\u0103 au provocat, de asemenea, <strong>o pierdere diferit\u0103 de mas\u0103 muscular\u0103.<\/strong> <strong>Dieta asociat\u0103 cu mersul pe jos<\/strong> a prezentat <strong>o sc\u0103dere a mu\u0219chilor de 1,8 kg<\/strong>, iar \u00een cazul <strong>antrenamentului de for\u021b\u0103<\/strong> de doar <strong>0,9 kg<\/strong>. <strong>Propor\u021bia de mu\u0219chi din pierderea \u00een greutate <\/strong>a fost de<strong> 10%<\/strong> \u00een grupul cu <strong>diet\u0103 \u0219i antrenament de for\u021b\u0103<\/strong>. \u00cen grupul cu<strong> diet\u0103 separat\u0103<\/strong> ponderea a fost de <strong>16%<\/strong>&nbsp;\u0219i \u00een grupul cu <strong>diet\u0103 \u0219i mersul pe jos<\/strong> a fost de <strong>20%<\/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>Vre\u021bi s\u0103 afla\u021bi mai multe despre acest subiect? Pute\u021bi g\u0103si mai multe informa\u021bii despre importan\u021ba exerci\u021biilor de for\u021b\u0103 pentru pierderea \u00een greutate \u00een articolul &#8211; <span style=\"color: #ff6600;\"><a title=\"Cum sus\u021bin antrenamentele de for\u021b\u0103 pierderea \u00een greutate?\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sustin-antrenamentele-de-forta-pierderea-in-greutate\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Cum sus\u021bin antrenamentele de for\u021b\u0103 pierderea \u00een greutate?<\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Proteinele \u0219i pierderea \u00een greutate<\/h3>\n\n\n\n<p><strong>Pierderea \u00een greutate \u00eenseamn\u0103 controlul aportului de calorii \u0219i al consumului de energie, <\/strong>dar nu \u00eenseamn\u0103 c\u0103 trebuie s\u0103 v\u0103 \u00eenfometa\u021bi. Cheia succesului este s\u0103 <strong>cunoa\u0219te\u021bi compozi\u021bia alimentelor,<\/strong> pe care trebuie s\u0103 le <strong>reduce\u021bi complet, par\u021bial<\/strong> sau pe care <strong>trebuie s\u0103 le cre\u0219te\u021bi.<\/strong> <strong>Proteinele<\/strong> nu se afl\u0103 printre nutrien\u021bii, care trebuie redu\u0219i \u00een timpul unei cure de sl\u0103bire. Din contr\u0103, exist\u0103 multe diete care se bazeaz\u0103 pe un aport bogat de proteine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen procesul de digerare al proteinelor, organismul consum\u0103 mai multe calorii&nbsp;dec\u00e2t \u00een cazul diger\u0103rii&nbsp;<strong>gr\u0103similor<\/strong> sau <strong>carbohidra\u021bilor<\/strong>. Acest fenomen se nume\u0219te <strong>efect termic<\/strong> \u0219i \u00eenseamn\u0103 c\u0103 este nevoie ca organismul s\u0103 se produc\u0103 mai mult\u0103 energie pentru a digera proteinele \u0219i acest lucru \u00eenseamn\u0103 c\u0103 va arde mai multe calorii. Proteinele <strong>cresc nivelul hormonilor de sa\u021bietate<\/strong> (colecistochinina, hormoni GLP-1) \u0219i <strong>reduc nivelul hormonului de foame<\/strong>&nbsp;(grelin\u0103). <strong>Prin \u00eembun\u0103t\u0103\u021birea arderilor<\/strong> \u0219i prin&nbsp;<strong>reglarea hormonilor<\/strong>, care controleaz\u0103 apetitul, pute\u021bi <strong>sus\u021bine pierderea \u00een greutate<\/strong> \u0219i re\u021bine\u021bi, nici nu a\u021bi \u00eenceput s\u0103 v\u0103 antrena\u021bi. <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/image00011_1_-min.jpeg\" alt=\"Proteinele sus\u021bin pierderea \u00een greutate\" style=\"width:843px;height:562px\" title=\"Proteinele sus\u021bin pierderea \u00een greutate\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Un studiu din 2012 <\/strong>a examinat efectele&nbsp;<strong>dietei bazate \u0103e proteine<\/strong> \u0219i ale&nbsp;<strong>dietei cu carbohidra\u021bi<\/strong> asupra responden\u021bilor de v\u00e2rst\u0103 mijlocie supraponderali. <strong>Aportul de proteine<\/strong> din grupul cu dieta bazat\u0103 pe proteine a fost de <strong>1,6 g\/kg greutate corporal\u0103<\/strong>, iar \u00een grupul cu dieta bazat\u0103 \u0103e carbohidra\u021bi, aportul a fost de&nbsp;<strong>0,8 g proteine per kg greutate corporal\u0103<\/strong>. \u00cen studiu au fost implicate ambele sexe, care au suferit o modificare a dietei cu <strong>un deficit zilnic de 500 de calorii.<\/strong> Studiul a durat un an, iar faza de pierdere \u00een greutate a durat 4 luni, iar&nbsp; 8 luni a durat etapa de men\u021binere a greut\u0103\u021bii. Rezultatele au ar\u0103tat c\u0103 <strong>reducerea greut\u0103\u021bii<\/strong> <strong>totale<\/strong> a fost de <strong>9,9 &#8211; 11,2%<\/strong> \u00een <strong>grupul cu proteine \u0219i carbohidra\u021bi.<\/strong>&nbsp;S-au sesizat diferen\u021be \u00een ceea ce prive\u0219te aportul de gr\u0103sime corporal\u0103, <strong>grupul cu proteine<\/strong> a pierdut semnificativ <strong>mai mult din depozitele de gr\u0103sime&nbsp;<\/strong>(-14,3 \u00b1 11,8%) dec\u00e2t grupul care a avut o difet\u0103 bazat\u0103 pe carbohidra\u021bi (-9,3 \u00b1 11,1%). <span style=\"color: #ff6600;\">[8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aportul crescut de proteine este benefic \u00een sine, iar dac\u0103 \u00eel <strong>combina\u021bi cu antrenamentele de for\u021b\u0103<\/strong>, o s\u0103 v\u0103 dezvolta\u021bi&nbsp;<strong>masa muscular\u0103.&nbsp;<\/strong>Indiferent dac\u0103 alege\u021bi<strong> surse naturale de proteine <\/strong>sau&nbsp;<span style=\"color: #ff6600;\"><a title=\"Proteine - GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine<\/a>&nbsp;<\/span>sub form\u0103 de suplimente, ve\u021bi sus\u021bine aceasta aportul de proteine \u00een timp ce pierde\u021bi \u00een greutate. Vre\u021bi s\u0103 afla\u021bi mai multe despre <strong>efectele proteinelor asupra greut\u0103\u021bii?<\/strong> Citi\u021bi articolul nostru&nbsp;&#8211; <span style=\"color: #ff6600;\"><a title=\"Proteinele \u0219i pierderea \u00een greutate: cum afecteaz\u0103 proteinele pierderea \u00een greutate?\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-si-pierderea-in-greutate\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Proteinele \u0219i pierderea \u00een greutate: cum afecteaz\u0103 proteinele pierderea \u00een greutate?<\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Stresul \u0219i pierderea \u00een greutate<\/h3>\n\n\n\n<p><strong>Stresul, emo\u021biile <\/strong>\u0219i<strong> starea psihic\u0103<\/strong> general\u0103 influen\u021beaz\u0103 fizicul \u0219i<strong>&nbsp;greut\u0103atea<\/strong>. O stare de spirit pozitiv\u0103 \u0219i eliminarea stresului nu sunt lucruri de prisos, deoarece stresul este cauza mai multor boli.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_7234-min.JPG\" alt=\"Stresul afecteaz\u0103 pierderea \u00een greutate\" style=\"width:843px;height:562px\" title=\"Stresul afecteaz\u0103 pierderea \u00een greutate\"\/><\/figure>\n<\/div>\n\n\n<p>Situa\u021biile stresante declan\u0219eaz\u0103 un <strong>r\u0103spuns acut la stres<\/strong>, care este&nbsp; ca un impuls pentru organism \u0219i r\u0103spunde la o amenin\u021bare. \u00cen acest timp organismul secret\u0103 doi hormoni &#8211;<strong> adrenalin\u0103 \u0219i cortizol.<\/strong>&nbsp;<span 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<p><strong>Adrenalina <\/strong>este un hormon a c\u0103rui secre\u021bie este \u00eenso\u021bit\u0103 de o cre\u0219tere a ritmului cardiac, o cre\u0219tere a tensiunii arteriale sau <strong>pierderea \u00een greutate.<\/strong> Totu\u0219i, acest lucru nu \u00eenseamn\u0103 c\u0103 ar trebui s\u0103 fi\u021bi expu\u0219i constant la situa\u021bii stresante pentru a pierde \u00een greutate. Cre\u0219terea ocazional\u0103 a adrenalinei nu este o problem\u0103.&nbsp;&nbsp;Aceste situa\u021bie poate ap\u0103rea, de exemplu, la persoanele care sufer\u0103 de&nbsp;<strong>obezitate<\/strong> \u0219i<strong> apnee<\/strong>. <strong>Dificult\u0103\u021bile respiratorii<\/strong> nocturne <strong>provoac\u0103 o secre\u021bie crescut\u0103 de adrenalin\u0103<\/strong>, ceea ce poate duce la<strong>&nbsp;o tensiune arterial\u0103 ridicate<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cortizolul <\/strong>este un hormon, care are un efect semnificativ asupra <strong>regl\u0103rii greut\u0103\u021bii corporale.<\/strong> Dezechilibrul afecteaz\u0103 <strong>func\u021biile tiroidiene<\/strong>&nbsp;\u0219i <strong>nivelul glicemiei<\/strong> prin ac\u021biunea pe care o are asupra&nbsp;<strong>insulinei<\/strong>. Dozele crescute de cortizol fac ca <strong>celulele<\/strong> s\u0103 devin\u0103 <strong>rezistente la insulin\u0103<\/strong>, ceea ce <strong>reduce absorb\u021bia zah\u0103rului din s\u00e2nge<\/strong>. Aceast\u0103 afec\u021biune poate duce la <strong>rezisten\u021b\u0103 la insulin\u0103<\/strong>, pre-diabet sau la diabet de tip 2. Fluctua\u021biile nivelului de cortizol pot fi cauzate de mai mul\u021bi factori, cum ar fi <strong>lipsa somnului, suprasolicitarea, o alimenta\u021bie deficitar\u0103<\/strong>&nbsp;sau <strong>cre\u0219terea aportului de carbohidra\u021bi<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vre\u021bi s\u0103 afla\u021bi mai multe despre <strong>insulin\u0103 \u0219i cum influen\u021beaz\u0103 aceasta greutatea corporal\u0103?<\/strong> Afla\u021bi tot ce ave\u021bi nevoie din articolul &#8211; <a title=\"Sensibilitatea la insulin\u0103 - Cum s\u0103 cre\u0219te\u021bi sensibilitatea la insulin\u0103 \u0219i cum s\u0103 preveni\u021bi rezisten\u021ba la insulin\u0103\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-cresteti-sensibilitatea-la-insulina-si-cum-sa-preveniti-rezistenta-la-insulina\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Sensibilitatea la insulin\u0103&nbsp;&#8211; Cum s\u0103&nbsp;cre\u0219te\u021bi sensibilitatea la insulin\u0103 \u0219i cum s\u0103 preveni\u021bi rezisten\u021ba la insulin\u0103<\/span>.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cen timpul situa\u021biilor stresante<\/strong>&nbsp;organismul se concentreaz\u0103 s\u0103&nbsp;<strong>rezolve situa\u021bia<\/strong>&nbsp;\u0219i <strong>\u00eencetine\u0219te digestia<\/strong>. Acest lucru poate fi \u00eenso\u021bit de <strong>dureri de stomac,<\/strong> <strong>diaree, constipa\u021bie<\/strong>. \u00cen cazul <strong>stresului cronic<\/strong>, problemele pot duce la complica\u021bii grave de s\u0103n\u0103tate, cum ar fi sindromul colonului<strong>&nbsp;iritabil<\/strong><strong>.<\/strong> <span 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=\"wp-block-heading is-style-default\">5. Ceai verde \u0219i cafea<\/h3>\n\n\n\n<p>Pe l\u00e2ng\u0103 alimenta\u021bie, hidrataree este la fel de important\u0103 pentru pierderea \u00een greutate, desigur evita\u021bi&nbsp;<strong>b\u0103uturi \u00eendulcite<\/strong>. Dac\u0103 v\u0103 suplimenta\u021bi aportul de lichide folosind cafea \u0219i ceai verde, cu siguran\u021b\u0103 nu ve\u021bi regreta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ceaiul verde <\/strong>este o surs\u0103 de <strong>polifenoli<\/strong>, care pot fi clasifica\u021bi drept <strong>antioxidan\u021bi<\/strong>&nbsp;\u0219i au efecte benedice asupra <strong>digestiei.<\/strong>&nbsp;Un&nbsp;<strong>polifenol<\/strong>&nbsp;important care apar\u021bine categoriei <strong>catechinelor<\/strong> este <strong>EGCG<\/strong> (epigalocatechin galat), care are capacitatea de a <strong>reduce absorb\u021bia gr\u0103similor<\/strong> \u00een organism. EGCG poate avea un efect pozitiv asupra reducerii greut\u0103\u021bii atunci c\u00e2nd este <strong>consumat \u00eempreun\u0103 cu cofeina<\/strong>, care face parte din ceaiul verde. Cu toate acestea, aceast\u0103 caracteristic\u0103 a EGCG nu este sus\u021binut\u0103 de multe cercet\u0103ri \u0219i rezultatele nu sunt consistente. Totu\u0219i. un studiu pe termen lung a confirmat faptul c\u0103 <strong>2 ce\u0219ti<\/strong> de ceai verde <strong>pe zi<\/strong>&nbsp;pot&nbsp;<strong>reduce greutatea corporal\u0103<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[1] [13] [14]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ON3A9751.jpg\" alt=\"Cofeina, ceaiul verde \u0219i cafeaua verde favorizeaz\u0103 pierderea \u00een greutate\" style=\"width:843px;height:562px\" title=\"Cofeina, ceaiul verde \u0219i cafeaua verde favorizeaz\u0103 pierderea \u00een greutate\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Cafeaua<\/strong> este unul dintre cei mai populari stimulatori, datorit\u0103 con\u021binutului s\u0103u de cofein\u0103 \u0219i nu este un secret faptul c\u0103 aceasta poate <strong>stimula performan\u021ba<\/strong>&nbsp;\u00eenainte de antrenament. <strong>Cafeaua,<\/strong> la fel ca \u0219i ceaiul verde, este <strong>plin\u0103 de antioxidan\u021bi<\/strong> \u0219i mai multe studii au confirmat c\u0103<strong>&nbsp;\u00eembun\u0103t\u0103\u021be\u0219te metabolismul \u0219i arderea gr\u0103similor.<\/strong> <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/cafeina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cofeina<\/a><\/span>&nbsp;<strong>\u00eencetine\u0219te eliminarea glicogenului<\/strong> \u0219i \u00eencurajeaz\u0103 organismul s\u0103 utilizeze&nbsp;<strong>gr\u0103simile ca surs\u0103 de energie.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1] [15] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cafeaua \u0219i <span style=\"color: #ff6600;\"><a title=\"Ceai Ve\" href=\"https:\/\/gymbeam.ro\/ceai-verde-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ceaiul verde<\/a><\/span> sunt accesibile \u0219i au un efect semnificativ asupra<strong> s\u0103n\u0103t\u0103\u021bii \u0219i asupra pierderii \u00een greutate<\/strong>. Dac\u0103 v\u0103 place cafeaua \u0219i ceaiul verde, le pute\u021bi consuma f\u0103r\u0103 griji. Dac\u0103 informa\u021biile despre cofein\u0103 nu au fost suficiente, pute\u021bi afla mai multe din articolul nostru &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cofeina \u0219i efectele acesteia supra performan\u021bei sportive<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Nu to\u021bi carbohidra\u021bii sunt la fel<\/h3>\n\n\n\n<p>Carbohidra\u021bii sunt macronutrien\u021bi, care poate fi \u00eemp\u0103r\u021bi\u021bi \u00een mai multe categorii \u0219i nu toate categoriile sunt nepotrivite pentru pierderea \u00een greutate. Carbohidra\u021bii se \u00eempart \u00een monosacharide, dizaharide \u0219i polizaharide&nbsp;<span style=\"color: #ff6600;\">[17]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monozaharide<\/strong> &#8211; includ de exemplu&nbsp;<strong>glucoza<\/strong> (surs\u0103 de energie pentru celule), <strong>fructoza<\/strong> (zah\u0103rul din legume \u0219i fructe) sau&nbsp;<strong>galactoza<\/strong>&nbsp;(se reg\u0103se\u0219te \u00een lapte \u0219i \u00een produsele lactate).<\/li>\n\n\n\n<li><strong>Dizaharide<\/strong> &#8211; sunt un tip de carbohidra\u021bi compu\u0219i din <strong>dou\u0103 molecule de monozaharide<\/strong>, care includ&nbsp;<strong>lactoz\u0103 \u0219i zaharoz\u0103.<\/strong><\/li>\n\n\n\n<li><strong>Polizaharide<\/strong> &#8211; sunt lan\u021buri de 2 sau mai multe monozaharide, care pot fi ramificate sau neramificate. <strong>Glicogenul<\/strong> (un depozit de energie, care se reg\u0103se\u0219te \u00een ficat \u0219i \u00een mu\u0219chi) este, de asemenea, un polizaharid la fel ca <strong>amidonul,<\/strong> pe care \u00eel g\u0103si\u021bi \u00een cereale, cartofi sau orez.<\/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 siguran\u021b\u0103 esteimportant s\u0103 recunoa\u0219te\u021bi <strong>carbohidra\u021bii simpli \u0219i complec\u0219i.<\/strong> <strong>Carbohidra\u021bii simpli<\/strong> au <strong>1 sau 2 molecule<\/strong>, aici sunt incluse <strong>p\u00e2inea alb\u0103<\/strong>&nbsp;\u0219i&nbsp;<strong>dulciurile<\/strong>. Acest tip de carbohidra\u021bi este o surs\u0103 rapid\u0103 de energie, care ridic\u0103 rapid nivelul zah\u0103rului din s\u00e2nge, dar \u00een acela\u0219i timp este o surs\u0103 care se absoarbe rapid \u0219i ve\u021bi sim\u021bi repede senza\u021bia de foamea. <strong>Carbohidra\u021bii complec\u0219i<\/strong> se g\u0103sesc \u00een alimentele&nbsp;<strong>cu un con\u021binut ridicat de fibre<\/strong>, precum <strong>cereale integrale, legume <\/strong>sau<strong> leguminoase<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[17]<\/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=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-1124x751.jpg\" alt=\"Carbohidra\u021bii \u0219i pierderea \u00een greutate\" class=\"wp-image-221327\" style=\"width:843px;height:563px\" title=\"Carbohidra\u021bii \u0219i pierderea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Dac\u0103 sunte\u021bi interesa\u021bi s\u0103 v\u0103 reduce\u021bi greutatea, cu siguran\u021b\u0103 ar trebui s\u0103 <strong>evita\u021bi carbohidra\u021bii simpli<\/strong>, de exemplu din <strong>b\u0103uturile \u00eendulcite, p\u00e2inea alb\u0103<\/strong> \u0219i <strong>majoritatea dulciurilor<\/strong>. Ve\u021bi ob\u021bine energie rapid\u0103, dar ve\u021bi sim\u021bi foamea la fel de rapid \u0219i ve\u021bi pierde fibrele, mineralele \u0219i vitaminele, care se g\u0103sesc \u00een surse de <strong>carbohidra\u021bi complec\u0219i<\/strong>. <strong>Ov\u0103zul, orzul<\/strong> sau <strong>p\u00e2inea integral\u0103<\/strong> sunt surse de carbohidra\u021bi complec\u0219i, dup\u0103 care <strong>senza\u021bia de sa\u021bietate va dura mai mult timp<\/strong> \u0219i, \u00een plus, <strong>\u201ezah\u0103rul nu va cre\u0219te rapid\u201d<\/strong>. Men\u021binerea unui nivel stabil de zah\u0103r din s\u00e2nge este important\u0103 pentru controlul greut\u0103\u021bii, pentru energie suficient\u0103, dar \u0219i pentru <strong>prevenirea problemelor de s\u0103n\u0103tate.<\/strong> Conform mai multor studii, <strong>reducerea aportului de carbohidra\u021bi<\/strong> este o modalitate de a <strong>men\u021bine nivelul de zah\u0103r sub control.<\/strong> Un alt fapt important este c\u0103 carbohidra\u021bii sunt utili \u00een special diminea\u021ba pentru a v\u0103 oferi energie pentru ziua respectiv\u0103. Prin urmare, este minunat s\u0103 \u00eencepe\u021bi ziua cu un <strong>bol cu fulgi de ov\u0103z \u0219i fructe.<\/strong> Un astfel de mic dejun reprezint\u0103 o <strong>combina\u021bie<\/strong> excelent\u0103 de <strong>fibre \u0219i carbohidra\u021bi s\u0103n\u0103to\u0219i<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[1] [16] [18] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen contextul actual, majoritatea oamenilor au un stil de via\u021b\u0103 sedentar, lucru care a dus la un control crescut al aportului alimentar \u0219i al activit\u0103\u021bii fizice. Exist\u0103 multe surse care propun un mod \u201esuper rapid\u201d de a pierde \u00een greutate, dar credibilitatea nu este de necontestat. <strong>Sfaturile<\/strong> \u0219i recomand\u0103rile bazate pe <strong>rezultatele cercet\u0103rilor<\/strong> nu sunt doar un mod <strong>eficient<\/strong>, dar \u0219i un<strong> mod sigur<\/strong> de ob\u021bine corpul mult visat. Vre\u021bi s\u0103 afle \u0219i prietenii vo\u0219tri despre aceast\u0103&nbsp;<strong>modalitatea de a pierdere \u00een greutate, care este<\/strong>&nbsp;<strong>bazat\u0103 pe studii \u0219tiin\u021bifice?<\/strong> Nu ezita\u021bi \u0219i&nbsp;<strong>distribui\u021bi articolul nostru.<\/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\/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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<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>Pierderea \u00een greutate este influen\u021bat\u0103 de aportul de proteine de antrenamente, dar \u0219i de motiva\u021bia voastr\u0103. Descoperi\u021bi cum pute\u021bi pierde \u00een greutate cu succes.<\/p>\n","protected":false},"author":25,"featured_media":160475,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[90],"tags":[6482,7442,7604,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-231321","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-grasime-corporala","10":"tag-greutate","11":"tag-pierdere-in-greutate","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>6 moduri dovedite \u0219tiin\u021bific prin care pute\u021bi pierde \u00een greutate cu succes I. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pierderea \u00een greutate este influen\u021bat\u0103 de aportul de proteine de antrenamente, dar \u0219i de motiva\u021bia voastr\u0103. 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