{"id":248100,"date":"2020-01-10T09:26:00","date_gmt":"2020-01-10T08:26:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=248100"},"modified":"2023-05-12T13:56:34","modified_gmt":"2023-05-12T11:56:34","slug":"8-mituri-despre-pierderea-in-greutate-care-va-impiedica-sa-aveti-rezultate","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/8-mituri-despre-pierderea-in-greutate-care-va-impiedica-sa-aveti-rezultate\/","title":{"rendered":"8 mituri despre pierderea \u00een greutate care v\u0103 impiedic\u0103 s\u0103 ave\u021bi rezultate"},"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\/8-mituri-despre-pierderea-in-greutate-care-va-impiedica-sa-aveti-rezultate\/#8_mituri_despre_pierderea_in_greutate\" title=\"8 mituri despre pierderea \u00een greutate\">8 mituri despre pierderea \u00een greutate<\/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\/8-mituri-despre-pierderea-in-greutate-care-va-impiedica-sa-aveti-rezultate\/#1_Exercitiile_care_nu_sunt_urmate_de_febra_musculara_nu_sunt_eficiente\" title=\"1. Exerci\u0163iile care nu sunt urmate de febr\u0103 muscular\u0103, nu sunt eficiente&nbsp;\">1. Exerci\u0163iile care nu sunt urmate de febr\u0103 muscular\u0103, nu sunt eficiente&nbsp;<\/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\/8-mituri-despre-pierderea-in-greutate-care-va-impiedica-sa-aveti-rezultate\/#2_Trebuie_sa_luati_micul_dejun\" title=\"2. Trebuie s\u0103 lua\u021bi micul dejun\">2. Trebuie s\u0103 lua\u021bi micul dejun<\/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\/8-mituri-despre-pierderea-in-greutate-care-va-impiedica-sa-aveti-rezultate\/#3_In_timpul_slabirii_trebuie_sa_excludeti_toti_carbohidratii\" title=\"3. \u00cen timpul sl\u0103birii, trebuie s\u0103 exclude\u021bi to\u021bi carbohidra\u021bii\">3. \u00cen timpul sl\u0103birii, trebuie s\u0103 exclude\u021bi to\u021bi carbohidra\u021bii<\/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\/8-mituri-despre-pierderea-in-greutate-care-va-impiedica-sa-aveti-rezultate\/#4_Cu_cat_transpirati_mai_mult_cu_atat_slabiti_mai_mult\" title=\"4. Cu c\u00e2t transpira\u0163i mai mult, cu at\u00e2t sl\u0103bi\u0163i mai mult\">4. Cu c\u00e2t transpira\u0163i mai mult, cu at\u00e2t sl\u0103bi\u0163i mai mult<\/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\/8-mituri-despre-pierderea-in-greutate-care-va-impiedica-sa-aveti-rezultate\/#5_Abdomenele_elimina_grasimea_abdominala\" title=\"5. Abdomenele elimin\u0103 gr\u0103simea abdominal\u0103\">5. Abdomenele elimin\u0103 gr\u0103simea abdominal\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/8-mituri-despre-pierderea-in-greutate-care-va-impiedica-sa-aveti-rezultate\/#6_Alimentele_cu_un_continut_scazut_de_grasimi_sunt_intotdeauna_o_alegere_mai_sanatoasa\" title=\"6. Alimentele cu un con\u021binut sc\u0103zut de gr\u0103simi sunt \u00eentotdeauna o alegere mai s\u0103n\u0103toas\u0103\">6. Alimentele cu un con\u021binut sc\u0103zut de gr\u0103simi sunt \u00eentotdeauna o alegere mai s\u0103n\u0103toas\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/8-mituri-despre-pierderea-in-greutate-care-va-impiedica-sa-aveti-rezultate\/#7_Alimentele_cu_un_indice_glicemic_scazut_ajuta_la_pierderea_in_greutate\" title=\"7. Alimentele cu un indice glicemic sc\u0103zut ajut\u0103 la pierderea \u00een greutate\">7. Alimentele cu un indice glicemic sc\u0103zut ajut\u0103 la pierderea \u00een greutate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/8-mituri-despre-pierderea-in-greutate-care-va-impiedica-sa-aveti-rezultate\/#8_Cortizolul_este_responsabil_pentru_cresterea_in_greutate\" title=\"8. Cortizolul este responsabil pentru cre\u015fterea \u00een greutate\">8. Cortizolul este responsabil pentru cre\u015fterea \u00een greutate<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Modificarea stilului de via\u021b\u0103 <\/strong>din cauza acumul\u0103rii kilogramelor \u00een plus este adoptat, at\u00e2t de b\u0103rba\u021bi, c\u00e2t \u0219i de femei, indiferent de v\u00e2rst\u0103. Nu toate recomand\u0103rile \u0219i <strong>teoriile privind pierderea \u00een greutate<\/strong> sunt <strong>dovedite \u0219i adev\u0103rate. <\/strong>Adesea, <strong>articole despre teorii nefondate<\/strong> se r\u0103sp\u00e2ndesc pe&nbsp;<strong>re\u021belele de socializare<\/strong> \u0219i primesc o&nbsp;<strong>aten\u021bie inutil\u0103<\/strong> din partea publicului larg. \u00cen articolul nostru ve\u021bi citi despre cele&nbsp;<strong>8 mituri despre de pierderea \u00een greutate, diet\u0103 \u0219i antrenament,<\/strong> care se bazeaz\u0103 pe <strong>cercet\u0103rile&nbsp;\u0219i pe afirma\u0163iile exper\u021bilor<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_mituri_despre_pierderea_in_greutate\"><\/span>8 mituri despre pierderea \u00een greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Exercitiile_care_nu_sunt_urmate_de_febra_musculara_nu_sunt_eficiente\"><\/span>1. Exerci\u0163iile care nu sunt urmate de febr\u0103 muscular\u0103, nu sunt eficiente&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Febra muscular\u0103 este, practic,&nbsp;<strong>inflama\u021bia \u0219i r\u0103spunsul chimic al organismului<\/strong> dup\u0103 o activitate fizic\u0103 solicitant\u0103. Uneori, apare imediat dup\u0103 antrenament, alteori \u00een 1-2 zile. Nu r\u0103m\u00e2ne\u0163i surprin\u015fi, dac\u0103 v\u0103 trezi\u0163i f\u0103r\u0103 dureri a doua zi dup\u0103 antrenament. Inflama\u021bia muscular\u0103 <strong>nu este o regul\u0103<\/strong>, unii sportivi olimpici nu au sim\u0163it febra muscular\u0103 c\u00e2\u021biva ani la r\u00e2nd. Prin urmare, nu crede\u021bi \u00een opiniile conform c\u0103rora, dac\u0103 nu sim\u021bi\u021bi febra muscular\u0103 dup\u0103 antrenament, nu v-a\u021bi antrenat suficient. Inflama\u021bia muscular\u0103 <strong>nu este un indicator al arderii de gr\u0103simi<\/strong>, al cre\u0219terii musculare sau al unui antrenament eficient. <strong>\u00cembun\u0103t\u0103\u021birea formei <\/strong>\u0219i arderea gr\u0103similor se manifest\u0103 prin&nbsp;<strong>for\u021b\u0103 mai mare, rezisten\u021b\u0103 \u0219i prin schimbarea corpului.<\/strong> Evaluarea eficien\u021bei antrenamentului dup\u0103 febra muscular\u0103 nu are sens, <strong>eficien\u021ba antrenamentului<\/strong> o cunoa\u0219te\u021bi cel mai bine \u00een <strong>timpul antrenamentului<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[2] [3] [4]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Febra muscular\u0103 este uneori nepl\u0103cut\u0103 \u0219i apare \u00een urma antrenamentului, iar uneori ne poate limita chiar \u0219i \u00een activit\u0103\u021bile de zi cu zi. Cu siguran\u021b\u0103, a\u0163i auzit c\u00e2teva teorii \u0219i sfaturi despre cum s\u0103 scapa\u021bi de febra muscular\u0103 c\u00e2t mai repede. Eliminarea inflama\u021biei musculare este subiectul multor cercet\u0103ri, \u00een 2012, a fost realizat\u0103 o analiz\u0103 a 35 de studii asupra tratamentului febrei musculare. Scopul acestei cercet\u0103ri a fost s\u0103 studieze efectele <strong>masajului, crioterapiei (tratamentul la rece), stretching-ului \u0219i al antrenamentului u\u0219or. <\/strong>Rezultatele au ar\u0103tat c\u0103 doar <strong>masajul<\/strong> are&nbsp;<strong>efect asupra regener\u0103rii musculare, <\/strong>\u00eens\u0103 are un efect at\u00e2t de mic, \u00eenc\u00e2t nu are nicio semnifica\u021bie clinic\u0103. Dac\u0103 v\u0103 intereseaz\u0103 <strong>terapia la rece<\/strong>, un studiu din 2016 a cercetat importan\u021ba <strong>du\u0219ului cu&nbsp;ap\u0103 rece<\/strong> pentru a sc\u0103pa de febra muscular\u0103. Conform rezultatelor, efectul este mic, \u00eens\u0103 este mai bine dec\u00e2t s\u0103 nu face\u021bi nimic. Cel mai bun efect a fost observat dup\u0103 o baie de&nbsp;<strong>11-15 minute \u00een ap\u0103 de 11-15\u00b0C.<\/strong> Vre\u0163i s\u0103 sc\u0103pa\u0163i de febra muscular\u0103, dar du\u0219ul cu ap\u0103 rece nu v\u0103 place? Pentru mai multe informa\u021bii, <strong>citi\u021bi articolul nostru<\/strong>&nbsp;&#8211;&nbsp;<span style=\"color: #ff6600;\"><a title=\"8 metode pentru o recuperare rapid\u0103 dup\u0103 antrenament\" href=\"https:\/\/gymbeam.ro\/blog\/8-metode-pentru-o-recuperare-rapida-dupa-antrenament\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">8 metode pentru o recuperare rapid\u0103 dup\u0103 antrenament.<\/a><\/span>&nbsp;<span style=\"color: #ff6600;\">[2] [3] [4] [7] [8]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/image2_1.jpeg\" alt=\"Febra muscular\u0103 dup\u0103 antrenament\" width=\"843\" height=\"562\" title=\"Febra muscular\u0103 dup\u0103 antrenament\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Trebuie_sa_luati_micul_dejun\"><\/span>2. Trebuie s\u0103 lua\u021bi micul dejun<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S\u0103 nu crede\u021bi \u00een ideea c\u0103, <strong>micul dejun este necesar<\/strong> pentru a pierde \u00een greutate. Un studiu din 2014 a cercetat <strong>impactul micului dejun asupra pierderii \u00een greutate<\/strong> \u0219i a constatat c\u0103, nu are niciun efect asupra pierderii \u00een greutate. <strong>Nicio schimbare semnificativ\u0103<\/strong> nu a fost g\u0103sit\u0103 la cei 283 de participan\u021bi dintr-un total de 309 persoane. Un alt <strong>mit legat de micul dejun<\/strong> sus\u021bine faptul c\u0103, poate<strong> activa&nbsp;metabolismul,<\/strong> iar omiterea micului dejun <strong>duce la senza\u021bia de foame, crampe \u0219i cre\u0219tere \u00een greutate<\/strong>. Micul dejun nu are, \u00een general, niciun <strong>efect asupra greut\u0103\u021bii corporale<\/strong>, dar fiecare organism este unic. <strong>Crampele \u0219i starea de foame&nbsp;<\/strong>sunt o reac\u021bie a organismului, c\u00e2nd&nbsp;<strong>stomacul este gol<\/strong> \u0219i nu a\u021bi m\u00e2ncat de mult timp. Nu exist\u0103 sfaturi universale, \u00eens\u0103 o&nbsp;<strong>alimenta\u0163ie regulat\u0103 \u0219i echilibrat\u0103<\/strong> este cheia s\u0103n\u0103t\u0103\u021bii \u0219i a greut\u0103\u021bii optime<strong>.<\/strong> <span style=\"color: #ff6600;\">[1] [5] [6] <\/span>A\u0163i auzit de prescurtarea IIFYM? Este un mod flexibil de a m\u00e2nca, care v\u0103 ajut\u0103 s\u0103 sl\u0103bi\u0163i f\u0103r\u0103 restric\u021bii semnificative \u00een alimenta\u021bie. Citi\u021bi mai multe \u00een articolul nostru &#8211;<span style=\"color: #777777;\">&nbsp;<span style=\"color: #ff6600;\"><a title=\"IIFYM - Dieta flexibil\u0103 care v\u0103 va ajuta s\u0103 v\u0103 atinge\u021bi obiectivele?\" href=\"https:\/\/gymbeam.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">IIFYM &#8211; Dieta flexibil\u0103 care v\u0103 va ajuta s\u0103 v\u0103 atinge\u021bi obiectivele?<\/a><\/span><\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/brooke-lark-nTZOILVZuOg-unsplash.jpg\" alt=\"Micul dejun \u0219i pierderea \u00een greutate\" width=\"843\" height=\"606\" title=\"Micul dejun \u0219i pierderea \u00een greutate\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_In_timpul_slabirii_trebuie_sa_excludeti_toti_carbohidratii\"><\/span>3. \u00cen timpul sl\u0103birii, trebuie s\u0103 exclude\u021bi to\u021bi carbohidra\u021bii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Corpul uman prime\u0219te din alimenta\u0163ie <strong>trei macronutrien\u021bi de baz\u0103<\/strong> &#8211; proteine, gr\u0103simi \u0219i carbohidra\u021bi. <strong>Carbohidra\u021bii<\/strong> sunt o <strong>surs\u0103<\/strong> important\u0103 <strong>de energie<\/strong> pentru func\u021bionarea zilnic\u0103, \u00eens\u0103&nbsp;<strong>consumul<\/strong> lor <strong>excesiv<\/strong> poate duce la cre\u0219terea \u00een greutate. Dac\u0103 consuma\u0163i <strong>mai mul\u021bi carbohidra\u021bi <\/strong>dec\u00e2t are corpul nevoie, excesul este depozitat \u00een celule, sub form\u0103 de glicogen, iar <strong>restul este transformat \u00een gr\u0103simi. <\/strong>\u00cen cazul carbohidra\u021bilor, este necesar s\u0103 \u0219ti\u021bi c\u0103 se disting&nbsp;<strong>dou\u0103 tipuri de baz\u0103<\/strong><strong>&nbsp;<\/strong><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\"><li><strong>Carbohidra\u021bi complec\u0219i &#8211; <\/strong>se g\u0103sesc \u00een alimentele ce con\u021bin cereale integrale, \u00een fructe, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a> sau leguminoase. Acest tip de carbohidra\u021bi este mai s\u0103n\u0103tos, con\u021bine minerale, vitamine, fibre, care sunt \u0219i mult mai s\u0103\u0163ioase. Moleculele complexe de carbohidra\u021bi au un lan\u021b mai lung \u0219i includ monozaride, dizaharide \u0219i polizaharide.<\/li><li><strong>Carbohidra\u021bi simpli <\/strong>&#8211; numi\u0163i \u0219i zaharuri, sunt compu\u015fi din una sau dou\u0103 molecule. Este o surs\u0103 de energie rapid\u0103, \u00eens\u0103 la fel de rapid ve\u021bi sim\u0163i \u0219i senza\u021bia de foame. Se reg\u0103sesc, de exemplu, \u00een dulciuri, zah\u0103r sau \u00een p\u00e2inea alb\u0103.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Carbohidra\u021bii sunt considera\u021bi principala cauz\u0103 a obezit\u0103\u021bii \u015fi \u00een ultimii ani, au fost dezvoltate mai multe diete, care sunt construite pe&nbsp;<strong>limitarea aportului de carbohidra\u021bi.<\/strong> Printre cele mai cunoscute se num\u0103r\u0103&nbsp;<span style=\"color: #ff6600;\">[9] [13]<\/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\"><li><strong>Dieta Ketogenic\u0103<\/strong>&nbsp;&#8211; con\u021binut ridicat de gr\u0103simi, cantitate sc\u0103zut\u0103 de proteine \u0219i carbohidra\u021bi<\/li><li><strong>Dieta Atkins <\/strong>&#8211; cantitate ridicat\u0103 de proteine \u0219i gr\u0103simi, con\u021binut sc\u0103zut de carbohidra\u021bi<\/li><li><strong>Dieta Paleo <\/strong>&#8211; con\u021binut ridicat de proteine \u0219i gr\u0103simi, con\u021binut sc\u0103zut de carbohidra\u021bi<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Organismul \u00ee\u0219i ia energia necesar\u0103 din <strong>carbohidra\u021bi \u0219i gr\u0103simi<\/strong>, iar dac\u0103 nu are carbohidra\u021bi, \u00eencepe s\u0103 transforme gr\u0103simile \u00een energie. Pe l\u00e2ng\u0103 arderea gr\u0103similor, \u00een cazul reducerii aportului de carbohidra\u021bi, \u00een corpul uman au loc \u0219i alte procese, datorit\u0103 c\u0103rora oamenii consider\u0103 acest tip de diet\u0103 ca fiind una de succes. Aceste diete recomand\u0103 alimentele cu un <strong>con\u021binut mai mare de fibre<\/strong> \u0219i ap\u0103, ceea ce \u00eenseamn\u0103 c\u0103, au <strong>mai pu\u021bine calorii <\/strong>\u0219i implicit se va reduce <strong>aportul caloric.<\/strong> <strong>F\u0103r\u0103 carbohidra\u021bi, <\/strong>limita\u021bi \u0219i producerea<strong> serotoninei, <\/strong>care sus\u021bine, evident,&nbsp;<strong>pofta de m\u00e2ncare. <\/strong>Nu \u00een ultimul r\u00e2nd, <strong>aportul<\/strong>&nbsp;<strong>de proteine cre\u0219te, <\/strong>iar proteinele sunt digerate \u00een mai mult timp, deci<strong> senza\u021bia de sa\u021bietate<\/strong> va dura<strong>&nbsp;mai mult<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[9] <\/span>Controlul aportului de carbohidra\u021bi este foarte important pentru men\u021binerea greut\u0103\u0163ii adecvate, iar <strong>consumul&nbsp;<\/strong><strong>excesiv<\/strong> poate duce la o cre\u0219tere \u00een greutate. Dar asta nu \u00eenseamn\u0103 c\u0103 trebuie exclu\u015fi \u00een totalitate. Mai degrab\u0103, concentra\u021bi-v\u0103 pe <strong>carbohidra\u021bii complec\u015fi<\/strong> \u0219i \u00eencerca\u021bi s\u0103 v\u0103 monitoriza\u021bi <strong>aportul caloric total<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Canva_-_Woman_About_to_Eat_Strawberry.jpg\" alt=\"Carbohidra\u021bii \u0219i pierderea \u00een greutate\" width=\"843\" height=\"562\" title=\"Carbohidra\u021bii \u0219i pierderea \u00een greutate\"\/><\/figure><\/div>\n\n\n\n<p>Un studiu a examinat succesul dietelor bazate pe <strong>raportul de macronutrien\u021bi. <\/strong>Rezultatele indic\u0103 clar c\u0103, aportul de calorii este crucial, \u0219i nu raportul dintre proteine, carbohidra\u021bi \u0219i gr\u0103simi. Compara\u021bia dintre o&nbsp;<strong>alimenta\u0163ie bogat\u0103 \u0219i sc\u0103zut\u0103 \u00een carbohidra\u021bi<\/strong> timp de 6 \u0219i 12 s\u0103pt\u0103m\u00e2ni, a condus la <strong>acela\u0219i rezultat. <\/strong>Dac\u0103 dori\u021bi s\u0103 pierde\u021bi \u00een greutate, \u00eencerca\u021bi s\u0103 reduce\u021bi <strong>aportul caloric<\/strong> total \u0219i s\u0103 combina\u021bi acest lucru cu <strong>exerci\u021biile fizice. Dietele pe termen scurt <\/strong>au ca rezultatpierderea \u00een&nbsp;greutatea pentru o anumit\u0103 perioad\u0103 de timp, dar dup\u0103 terminarea lor exist\u0103 riscul efectului yo-yo. [9] Dori\u021bi s\u0103 afla\u021bi mai multe despre efectul yo-yo? Citi\u021bi articolul &#8211; <a href=\"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Efectul yo-yo \u0219i cum poate fi prevenit.<\/a><\/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=\"4_Cu_cat_transpirati_mai_mult_cu_atat_slabiti_mai_mult\"><\/span>4. Cu c\u00e2t transpira\u0163i mai mult, cu at\u00e2t sl\u0103bi\u0163i mai mult<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Mitul asociat cu transpira\u0163ia <\/strong>\u0219i pierderea \u00een greutate este asem\u0103n\u0103tor cu mitul febrei musculare. Dac\u0103 <strong>nu transpira\u021bi<\/strong> suficient \u00een timpul exerci\u021biilor fizice, <strong>nu arde\u021bi gr\u0103simea<\/strong>, iar antrenamentul <strong>nu are sens. <\/strong>Acest mit este relativ r\u0103sp\u00e2ndit, dar nu se bazeaz\u0103 deloc pe adev\u0103r. <strong>Transpira\u021bia este un proces de r\u0103cire <\/strong>a corpului uman, \u00een timpul c\u0103ruia, corpul<strong>&nbsp;\u00ee\u0219i men\u021bine temperatura <\/strong>\u0219i&nbsp;<strong>\u00eempiedic\u0103 supra\u00eenc\u0103lzirea. <\/strong>Mai mult\u0103 transpira\u021bie \u00een timpul activit\u0103\u021bilor sportive, <strong>nu \u00eenseamn\u0103<\/strong> automat,&nbsp;<strong>mai mult \u021besut adipos eliminat<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/shashank-shekhar-Db1J_qp_ctc-unsplash.jpg\" alt=\"Transpira\u021bia din timpul excerci\u021biilor\" width=\"843\" height=\"562\" title=\"Transpira\u021bia din timpul excerci\u021biilor\"\/><\/figure><\/div>\n\n\n\n<p>Printre activit\u0103\u021bile cunoscute, asociate cu transpira\u021bia crescut\u0103, se afl\u0103&nbsp;<strong>yoga Bikram,<\/strong> despre care se afirm\u0103 c\u0103, \u00een timpul acestei activit\u0103\u021bi arde\u0163i p\u00e2n\u0103 la <strong>1000 kcal<\/strong> pe or\u0103. Un studiu \u0219tiin\u021bific a respins aceast\u0103 afirma\u021bie. \u00cen timpul <strong>sesiunii de antrenament de 90 de minute<\/strong>, femeile <strong>au ars doar 390 de calorii, iar b\u0103rba\u021bii au ars 460 de calorii. <\/strong>Sl\u0103bim \u0219i ardem gr\u0103simile chiar \u0219i \u00een timpul activit\u0103\u021bilor \u00een care transpira\u021bia nu este vizibil\u0103, precum <strong>\u00eenot<\/strong>&nbsp;sau <strong>antrenamentele din timpul iernii&nbsp;<\/strong>la temperaturi sc\u0103zute. <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    <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=\"7067,53248,64381,67330,77737\" ><\/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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Abdomenele_elimina_grasimea_abdominala\"><\/span>5. Abdomenele elimin\u0103 gr\u0103simea abdominal\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0103 antrena\u021bi mu\u0219chii abdominali \u00een fiecare zi \u0219i \u00eenc\u0103 nu vede\u021bi legendarele <strong>\u201ep\u0103tr\u0103\u0163ele\u201d<\/strong>? Poate ve\u021bi fi dezam\u0103gi\u021bi, dar nu ve\u021bi sc\u0103pa de gr\u0103simea de pe abdomen <strong>doar prin abdomene<\/strong><strong>.<\/strong><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG-20191115-WA0006.jpg\" alt=\"Cum s\u0103 arde\u021bi \u021besutul adipos de pe abdomen\" width=\"843\" height=\"648\" title=\"Cum s\u0103 arde\u021bi \u021besutul adipos de pe abdomen\"\/><\/figure><\/div>\n\n\n\n<p>De gr\u0103simea abdominal\u0103 pute\u0163i sc\u0103pa doar prin <strong>reducerea<\/strong> total\u0103 a <strong>gr\u0103similor corporale.<\/strong> Mai multe studii au cercetat <strong>efectul exerci\u021biilor fizice regulate<\/strong> asupra reducerii depunerilor de gr\u0103sime de pe abdomen. <strong>Niciunul <\/strong>din ele nu a ar\u0103tat o<strong> pierdere semnificativ\u0103 de gr\u0103sime&nbsp;<\/strong>\u00een timpul <strong>antrenamentului. <\/strong>De asemenea, un abdomen bine dezvoltat, nu \u00eenseamn\u0103 neap\u0103rat c\u0103 <strong>\u021besutul adipos subcutanat a fost redus<\/strong>&nbsp;<strong>suficient.<\/strong> Cel mai bun mod de a v\u0103 modela abdomenul, este s\u0103 v\u0103&nbsp;<strong>antrena\u021bi intens \u00eentregul corp<\/strong> \u0219i s\u0103 executa\u021bi exerci\u021bii complexe, care <strong>implic\u0103,<\/strong> \u00een mod natural, \u0219i&nbsp;<strong>abdomenul<\/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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Alimentele_cu_un_continut_scazut_de_grasimi_sunt_intotdeauna_o_alegere_mai_sanatoasa\"><\/span>6. Alimentele cu un con\u021binut sc\u0103zut de gr\u0103simi sunt \u00eentotdeauna o alegere mai s\u0103n\u0103toas\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Produsele etichetate cu \u201econ\u021binut sc\u0103zut de gr\u0103simi\u201d sau \u201edegresat\u201d ofer\u0103 impresia c\u0103 sunt mai s\u0103n\u0103toase, dec\u00e2t versiunile ce con\u021bint&nbsp; gr\u0103simi. Multe alimente pot avea un con\u021binut sc\u0103zut sau deloc de gr\u0103simi, dar au o <strong>cantitate considerabil\u0103 de carbohidra\u021bi. <\/strong>Etichete cu \u201econ\u021binut sc\u0103zut de gr\u0103simi\u201d pot avea \u0219i <strong>alimentele nes\u0103n\u0103toase<\/strong> &#8211; <strong> junk food,<\/strong> care sunt exact <strong>opusul unei alimenta\u0163ii s\u0103n\u0103toase. <\/strong>Carbohidra\u021bii nu reprezint\u0103 o problem\u0103, chiar \u015fi <strong>legumele \u0219i leguminoasele con\u021bin carbohidra\u021bi complec\u0219i<\/strong>, care sunt benefici pentru organismul uman. \u00cen cazul produselor cu con\u021binut sc\u0103zut de gr\u0103simi, v\u0103 recomand\u0103m s\u0103 verifica\u021bi tabelul valorilor nutri\u021bionale \u0219i s\u0103 v\u0103 asigura\u021bi c\u0103 nu con\u021bin o <strong>doz\u0103 mare de carbohidra\u021bi<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[1] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Multe alimente cu&nbsp;<strong>con\u021binut sc\u0103zut de gr\u0103simi sunt bogate \u00een carbohidra\u021bi<\/strong><strong>.&nbsp;<\/strong>Pentru o privire de ansamblu, avem c\u00e2teva exemple de alimente cu un con\u021binut sc\u0103zut de gr\u0103simi&nbsp;<span style=\"color: #ff6600;\">[15] [16]:&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Con\u021binut de gr\u0103simi<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Con\u021binut de carbohidra\u021bi<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Lapte cu con\u021binut redus de gr\u0103simi (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lapte integral&nbsp;(100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Iaurt cu con\u021binut sc\u0103zut de gr\u0103simi&nbsp;(100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Iaurt din lapte integral&nbsp;(100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sm\u00e2nt\u00e2na cu nivel redus de gr\u0103simi&nbsp;(100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sm\u00e2nt\u00e2na integral\u0103&nbsp;(100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">19,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dressing pentru salate cu nivel redus de gr\u0103simi&nbsp;(100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dressing pentru salate de tip maionez\u0103&nbsp;(100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">33,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Popcorn&nbsp;(100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chipsuri din tortilla&nbsp;(100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">80,1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/noodles-1632153_1920.jpg\" alt=\"n\u00edzkotu\u010dn\u00e9 potraviny\" width=\"843\" height=\"562\" title=\"n\u00edzkotu\u010dn\u00e9 potraviny\"\/><\/figure><\/div>\n\n\n\n<p>Este important s\u0103 <strong>distinge\u021bi carbohidra\u021bii simpli,<\/strong> afla\u021bi \u00een <strong>produsele de patiserie sau snack-uri, <\/strong>de&nbsp;<strong>carbohidra\u021bii complec\u0219i,<\/strong> care sunt benefici pentru organism. Exist\u0103 mai multe surse de carbohidra\u021bi s\u0103n\u0103to\u0219i, cele mai interesante surse din punct de vedere nutri\u021bional sunt&nbsp;<span style=\"color: #ff6600;\">[18]<\/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\"><li><strong>Ov\u0103z<\/strong>&nbsp;&#8211; cel mai s\u0103n\u0103tos aliment inegral. Ov\u0103zul brut este format din&nbsp;<strong>66 %<\/strong>&nbsp;carbohidra\u021bi \u0219i&nbsp;<strong>11 %<\/strong>&nbsp;fibre. Ofer\u0103 senza\u021bia de sa\u021bietate \u0219i ajut\u0103 la<strong> prevenirea acumul\u0103rii kilogramelor \u00een plus \u0219i la prevenirea bolilor cardiovasculare.&nbsp;<\/strong><\/li><li><b>Banane<\/b> &#8211; <strong>23 %<\/strong> din con\u021binutul bananei este reprezentat de carbohidra\u021bi. Sunt o surs\u0103 de <strong>potasiu, vitamina C, vitamina B6<\/strong>, care sunt benefice pentru problemele digestive \u0219i \u00een controlul tensiunii arteriale<\/li><li><strong>Sfecl\u0103 ro\u0219ie &#8211; 8 &#8211; 10 %<\/strong>&nbsp;sunt carbohidra\u021bi, dar con\u021bine \u0219i<strong> antioxidan\u021bi, vitamine, minerale \u0219i nitra\u021bi anorganici,&nbsp;<\/strong>care reduc riscul de tensiune arterial\u0103 \u0219i al altor boli<\/li><li><strong>Afine<\/strong>&nbsp;&#8211;&nbsp; con\u021bin 14,5 % carbohidra\u021bi, dar au \u0219i o cantitate considerabil\u0103 de vitamine \u0219i antioxidan\u021bi, care au rol antioxidant pentru organism.<\/li><li><strong>Fasole<\/strong>&nbsp;&#8211; con\u021bine&nbsp;<strong>22,8 %<\/strong>&nbsp;carbohidra\u021bi sub form\u0103 de <strong>fibre \u0219i amidon.&nbsp;<\/strong>\u00cen plus, este o surs\u0103 excelent\u0103 de <b>proteine, vitamine \u0219i antioxidan\u021bi. <\/b>Nu consuma\u021bi niciodat\u0103 fasole \u00een stare <strong>crud\u0103 sau nepreparat\u0103 termic<\/strong>, deoarece este<strong> toxic\u0103.<\/strong><\/li><\/ul>\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_Alimentele_cu_un_indice_glicemic_scazut_ajuta_la_pierderea_in_greutate\"><\/span>7. Alimentele cu un indice glicemic sc\u0103zut ajut\u0103 la pierderea \u00een greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a digerare carbohidra\u021bii din alimente, <strong>nivelul glicemiei va cre\u0219te. <\/strong>Dac\u0103 m\u00e2nca\u021bi carbohidra\u021bi cu absorb\u021bie rapid\u0103, nivelul glucozei va&nbsp;<strong>cre\u0219te rapid,<\/strong>&nbsp;dar la fel de <strong>repede<\/strong>&nbsp;va&nbsp;<strong>\u0219i sc\u0103dea.<\/strong> Indicele glicemic este de la <strong>1 la 100<\/strong> \u0219i este atribuit <strong>alimentelor care con\u021bin carbohidra\u021bi.<\/strong> Acesta exprim\u0103 rata de cre\u0219tere a glucozei dup\u0103 digestia carbohidra\u021bilor din alimente. Principiul m\u0103sur\u0103rii indicelui glicemic al alimentelor a luat na\u0219tere \u00een anii 80 \u0219i a fost dezvoltat pentru persoanele care sufer\u0103 de diabet. Indicele glicemic al alimentelor este \u00eemp\u0103r\u021bit \u00een trei categorii&nbsp;<span style=\"color: #ff6600;\">[19]<\/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\"><li><strong>IG sc\u0103zut &#8211; 1 &#8211; 55<\/strong>&#8211; majoritatea fructelor, legumele verzi, morcovi cruzi, fasole, n\u0103ut, linte, cereale de t\u0103r\u00e2\u021be<\/li><li><strong>IG mediu &#8211; 56 &#8211; 69<\/strong>&#8211; porumb, banane, ananas, stafide, cereale de ov\u0103z, p\u00e2ine de secar\u0103<\/li><li><strong>IG ridicat &#8211; 70 \u0219i mai mare <\/strong>&#8211; orez alb, cartofi, p\u00e2ine alb\u0103<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/eat-2834549_1920.jpg\" alt=\"Alimente cu indice glicemic sc\u0103zut\" width=\"843\" height=\"562\" title=\"Alimente cu indice glicemic sc\u0103zut\"\/><\/figure><\/div>\n\n\n\n<p>O diet\u0103 bazat\u0103 pe alimente cu IG sc\u0103zut este deosebit de benefic\u0103 pentru <strong>diabetici, <\/strong>deoarece aportul de alimente cu <strong>IG ridicat<\/strong> determin\u0103 <strong>cre\u0219teri \u0219i sc\u0103deri rapide ale nivelului de zah\u0103r<\/strong><strong>. <\/strong>Pentru persoanele care nu au diabet, este benefic s\u0103 consume alimente cu <strong>IG sc\u0103zut,<\/strong>&nbsp;deoarece printre ele pute\u021bi g\u0103si <strong>cereale integrale, produse lactate cu un con\u021binut sc\u0103zut de gr\u0103simi \u0219i legume sau fructe. <\/strong>Pentru unii oameni, dietele bazate pe <strong>IG sc\u0103zut<\/strong> sunt utile, deoarece \u00eei ajut\u0103 s\u0103 aib\u0103 o <strong>alimenta\u021bie bazat\u0103 pe&nbsp;alimente mai s\u0103n\u0103toase. <\/strong>Potrivit oamenilor de \u0219tiin\u021b\u0103, \u00een alegerea alimentelor nu trebui s\u0103 v\u0103 uita\u021bi&nbsp;<strong>doar la IG<\/strong>, dar \u0219i la con\u0163inutul de <strong>calorii, gr\u0103simi, fibre sau vitamine<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[19] [20]&nbsp;<\/span><\/p>\n\n\n\n<p>&nbsp;<\/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=\"8_Cortizolul_este_responsabil_pentru_cresterea_in_greutate\"><\/span>8. Cortizolul este responsabil pentru cre\u015fterea \u00een greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hormonul cortizol este considerat motivul principal pentru care unii <strong>oameni nu pot sl\u0103bi.<\/strong> \u00cen corpul nostru, cortizolul este responsabil pentru <strong>ini\u021bierea reac\u021biilor catabolice<\/strong>, care provoac\u0103 <strong>diviziunea&nbsp;\u021besutului \u00een organism. <\/strong>Se mai nume\u0219te \u0219i <strong>\u201ehormonul stresului\u201d,<\/strong> deoarece nivelul s\u0103u cre\u0219te \u00een <strong>situa\u021bii tensionate.<\/strong> Stresul poate avea ca efect&nbsp;<strong>m\u00e2ncatul excesiv<\/strong>, care poate deveni un obicei. Nivelul ridicat de cortizol, cre\u0219te&nbsp;<strong>nivelul insulinei, <\/strong>ceea ce face ca <strong>glicemia s\u0103 scad\u0103, <\/strong>iar voi s\u0103 sim\u0163i\u0163i nevoia de a m\u00e2nca ceva&nbsp;<strong>dulce \u015fi bogat \u00een gr\u0103simi<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[20] [21] [22]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/jeshoots-com--2vD8lIhdnw-unsplash.jpg\" alt=\"Cortizolul \u0219i cre\u0219terea \u00een greutate\" width=\"843\" height=\"562\" title=\"Cortizolul \u0219i cre\u0219terea \u00een greutate\"\/><\/figure><\/div>\n\n\n\n<p>Cortizolul nu este un motiv pentru incapacitatea de a pierde \u00een greutate, ci este mai mult un <strong>rezultat al stresului de lung\u0103 durat\u0103.<\/strong> \u00cen primul r\u00e2nd, ar trebui s\u0103 <strong>reduce\u021bi nivelul de cortizol<\/strong> prin schimbarea stilului de via\u021b\u0103. \u00cencerca\u021bi s\u0103 <strong>medita\u021bi<\/strong> \u0219i s\u0103 face\u021bi \u0219i exerci\u021bii fizice precum <strong>yoga <\/strong>sau <strong>tai chi.<\/strong> Dedica\u0163i-v\u0103 <strong>antrenamentelor<\/strong> regulate <strong>cu o intensitate mai mic\u0103.<\/strong> Petrece\u021bi mai mult timp cu prietenii \u0219i familia, fi\u021bi mai calmi, iar kilogramele \u00een plus vor disp\u0103rea mai u\u0219or. <span style=\"color: #ff6600;\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a pierde \u00een greutate \u0219i a reduce gr\u0103simile, trebuie s\u0103 <strong>men\u021bine\u021bi o diet\u0103 adecvat\u0103<\/strong> \u0219i s\u0103 face\u021bi <strong>exerci\u021bii fizice \u00een mod regulat. <\/strong>Nu trebuie s\u0103 face\u021bi abdomene p\u00e2n\u0103 la epuizare sau s\u0103 cump\u0103ra\u021bi alimente cu un con\u021binut sc\u0103zut de gr\u0103simi \u0219i s\u0103 v\u0103 antrena\u021bi p\u00e2n\u0103 ave\u021bi febr\u0103 muscular\u0103 intens\u0103. Schimbarea permanent\u0103 a stilului de via\u021b\u0103 este rezultatul unor&nbsp;<strong>antrenamente constante, al unei alimenta\u021bii echilibrate \u0219i al controlului caloriilor. <\/strong>\u00cen acest articol a\u0163i aflat despre recomand\u0103rile bazate pe cercetari, iar aceste fapte dovedite v\u0103 vor \u00eembun\u0103t\u0103\u021bi via\u021ba \u0219i vor facilita c\u0103l\u0103toria c\u0103tre ob\u021binerea corpului visat. Dac\u0103 articolul despre 8 mituri despre pierderea \u00een greutate v-a pl\u0103cut, <strong>sus\u021bine\u021bi-l cu un like \u0219i un share<\/strong><strong>.<\/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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>8 mituri despre pierderea \u00een greutate \u0219i reducerea gr\u0103similor, potrivit exper\u021bilor. Afla\u021bi despre miturile nutri\u021bionale, care v\u0103 pot \u00eempiedica s\u0103 sl\u0103bi\u021bi. <\/p>\n","protected":false},"author":25,"featured_media":79953,"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":[7442,7604,6938,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-248100","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-grasime-corporala","9":"tag-greutate","10":"tag-mituri","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>8 mituri despre pierderea \u00een greutate care v\u0103 impiedic\u0103 s\u0103 ave\u021bi rezultate - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"8 mituri despre pierderea \u00een greutate \u0219i reducerea gr\u0103similor, potrivit exper\u021bilor. 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