{"id":264547,"date":"2019-03-08T13:37:00","date_gmt":"2019-03-08T12:37:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=264547"},"modified":"2023-08-30T17:04:45","modified_gmt":"2023-08-30T15:04:45","slug":"mi-az-a-jojo-hatas-es-hogyan-kuzdjunk-ellene","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/mi-az-a-jojo-hatas-es-hogyan-kuzdjunk-ellene\/","title":{"rendered":"Mi az a joj\u00f3 hat\u00e1s \u00e9s hogyan k\u00fczdj\u00fcnk ellene?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/mi-az-a-jojo-hatas-es-hogyan-kuzdjunk-ellene\/#Mi_az_a_jojo-hatas\" title=\"Mi az a joj\u00f3-hat\u00e1s?\">Mi az a joj\u00f3-hat\u00e1s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/mi-az-a-jojo-hatas-es-hogyan-kuzdjunk-ellene\/#Miert_karos_a_jojo-effektus\" title=\"Mi\u00e9rt k\u00e1ros a joj\u00f3-effektus?\">Mi\u00e9rt k\u00e1ros a joj\u00f3-effektus?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/mi-az-a-jojo-hatas-es-hogyan-kuzdjunk-ellene\/#Hogyan_kuzdjunk_a_jojo_hatas_ellen\" title=\"Hogyan k\u00fczdj\u00fcnk a joj\u00f3 hat\u00e1s ellen?\">Hogyan k\u00fczdj\u00fcnk a joj\u00f3 hat\u00e1s ellen?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Fel \u00e9s le, \u00e9s ism\u00e9t fel<\/strong>. Frusztr\u00e1lt vagy, mivel a <strong>tests\u00falyod<\/strong> \u00e1lland\u00f3an fel \u00e9s le <strong>mozog<\/strong>, szinte gyakrabban mozog, mint a hotel liftje? Ez a <strong>joj\u00f3-hat\u00e1s<\/strong> tipikus p\u00e9ld\u00e1ja, \u00e9s mindenki tal\u00e1lkozhatott m\u00e1r vele, aki pr\u00f3b\u00e1lta m\u00e1r a magazinokban tal\u00e1lhat\u00f3 \u201ehat\u00e9kony\u201d di\u00e9t\u00e1k valamelyik\u00e9t.<strong> Mi\u00e9rt van ez \u00edgy<\/strong>? Hogyan k\u00fczdj\u00fcnk a joj\u00f3-hat\u00e1s ellen, \u00e9s hogyan fogyjunk le egyszer \u00e9s mindenkorra. Mindezekr\u0151l a cikk\u00fcnkben olvashattok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A joj\u00f3 effektus nem ker\u00fcli el a <strong>f\u00e9rfiakat \u00e9s a n\u0151ket<\/strong>, a fiatalokat \u00e9s az id\u0151seket sem. \u00c9s sajnos, a joj\u00f3-hat\u00e1s nemcsak a hasi zsirad\u00e9kot \u00e9rinti, hanem az<strong> eg\u00e9szs\u00e9get<\/strong> is vesz\u00e9lyezteti. Egy\u00e1ltal\u00e1n nem sz\u00e1m\u00edt, milyen di\u00e9t\u00e1t tartasz, a<strong> sz\u00e1mok<\/strong> ugyanarr\u00f3l \u00e1rulkodnak. <strong>A di\u00e9t\u00e1k nem m\u0171k\u00f6dnek<\/strong>. Vagyis pontosabban, hossz\u00fat\u00e1von nem m\u0171k\u00f6dnek. Term\u00e9szetesen a di\u00e9t\u00e1knak k\u00f6sz\u00f6nhet\u0151en le lehet fogyni, de egy vagy k\u00e9t \u00e9v m\u00falva a s\u00falyodat<strong> \u00fajra a r\u00e9gi&nbsp;<\/strong>, \u00e9s te azon t\u00f6r\u00f6d a fejed, hogy a joj\u00f3-hat\u00e1s mi\u00e9rt \u00e9ppen t\u00e9ged szemelt ki mag\u00e1nak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_az_a_jojo-hatas\"><\/span>Mi az a joj\u00f3-hat\u00e1s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>joj\u00f3-effektus<\/strong>, vagy joj\u00f3 di\u00e9ta egy nagyon gyakori szitu\u00e1ci\u00f3, amikor nagymennyis\u00e9g\u0171 fogy\u00e1s ut\u00e1n fokozatosan elkezded<strong> visszaszedni a s\u00falyt.<\/strong> Ha ezt a folyamatot t\u00f6bbsz\u00f6r megism\u00e9tled, egy <strong>\u00f6rd\u00f6gi k\u00f6rr\u00e9 v\u00e1ltozik<\/strong>, mely megnehez\u00edti a tests\u00faly redukci\u00f3j\u00e1t, \u00e9s a metabolizmusodra, szervezetedre \u00e9s a testedre \u00e1ltal\u00e1noss\u00e1gban negat\u00edv hat\u00e1ssal van.&nbsp;<span style=\"color: #ff6600;\">[2]&nbsp;<\/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\/iStock-944082420_1.jpg\" alt=\"Mi az a joj\u00f3 hat\u00e1s \u00e9s hogyan k\u00fczdj ellene\" width=\"843\" height=\"615\" title=\"Mi az a joj\u00f3 hat\u00e1s \u00e9s hogyan k\u00fczdj ellene\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Miert_karos_a_jojo-effektus\"><\/span>Mi\u00e9rt k\u00e1ros a joj\u00f3-effektus?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ezt a k\u00f6vetkez\u0151&nbsp;<strong>eg\u00e9szs\u00e9gi probl\u00e9m\u00e1kon&nbsp;<\/strong>kereszt\u00fcl mutatjuk be nektek, melyek a joj\u00f3-hat\u00e1s k\u00f6vetkezt\u00e9ben alakulhatnak ki. A test sz\u00e1m\u00e1ra ugyanis <strong>nagy a sokkhat\u00e1s<\/strong>, ha r\u00f6vid id\u0151n bel\u00fcl t\u00f6bb kilogrammot leadsz, majd egy \u00e9ven bel\u00fcl azok \u00fajra visszaj\u00f6nnek, gyakran m\u00e9g n\u00e9h\u00e1ny felesleges kil\u00f3 k\u00eds\u00e9ret\u00e9vel egy\u00fctt. Olvasd el a joj\u00f3-hat\u00e1s mind a <strong>6 lehets\u00e9ges negat\u00edv<\/strong> hat\u00e1s\u00e1t.<\/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\">1. Megn\u00f6veli az \u00e9tv\u00e1gyat<\/h3>\n\n\n\n<p>A zs\u00edrsejtek <strong>leptin<\/strong> nev\u0171 <strong>hormont<\/strong> termelnek, amely kapcsolatban \u00e1ll az aggyal, \u00e9s arr\u00f3l k\u00fcld jeleket, hogy a test elegend\u0151 mennyis\u00e9g\u0171 tartal\u00e9kokkal rendelkezik-e , az agy pedig telts\u00e9g\u00e9rzetk\u00e9nt fogja fel. Ha lefogysz, zs\u00edrt vesz\u00edtesz, a kevesebb zs\u00edr pedig <strong>kevesebb leptint<\/strong> is jelent. Ez\u00e9rt van az, hogy a di\u00e9ta alatt <strong>\u00e9hs\u00e9g\u00e9rzet\u00fcnk van.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>R\u00e1ad\u00e1sul a test lelass\u00edtja az \u00f6sszes folyamatot, hogy <strong>energi\u00e1t \u0151rizzen<\/strong> meg, ez\u00e9rt abban az id\u0151szakban, amikor befejezz\u00fck a di\u00e9t\u00e1t, <strong>t\u00falzott \u00e9tv\u00e1gyunk<\/strong> lesz, de csak minim\u00e1lis mennyis\u00e9g\u0171 kal\u00f3ri\u00e1t \u00e9get\u00fcnk. R\u00e9szben ez az oka annak, mi\u00e9rt v\u00e1rhatunk n\u00e9h\u00e1ny joj\u00f3 di\u00e9t\u00e1s ciklus ut\u00e1n <strong>magasabb tests\u00falyt,<\/strong> mint amikor elkezdt\u00fcnk fogy\u00f3zni. <span style=\"color: #ff6600;\">[1]<\/span> N\u00e9zz\u00fck meg&nbsp; a sz\u00e1mokat is. Azok az emberek, akik r\u00f6vid id\u0151 alatt fogytak le, egy \u00e9ven bel\u00fcl \u00fajra <strong>visszah\u00edzt\u00e1k<\/strong> az eredeti tests\u00falyuk <strong>30 \u2013 65 %-\u00e1t<\/strong>. <span style=\"color: #ff6600;\">[3]<\/span> R\u00e1ad\u00e1sul h\u00e1rom szem\u00e9lyb\u0151l egy di\u00e9t\u00e1z\u00f3 m\u00e9g t\u00f6bb kilogrammot szedett vissza, mint amennyit a di\u00e9ta elej\u00e9n nyomott. <span style=\"color: #ff6600;\">[4]&nbsp;<\/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\/iStock-917892538.jpg\" alt=\"A joj\u00f3 hat\u00e1s eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kat \u00e9s t\u00falev\u00e9st okoz\" width=\"843\" height=\"562\" title=\"A joj\u00f3 hat\u00e1s eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kat \u00e9s t\u00falev\u00e9st okoz\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2.&nbsp;Nagyobb a zs\u00edrar\u00e1ny \u00e9s kevesebb az izomzat<\/h3>\n\n\n\n<p>A <strong>joj\u00f3 hat\u00e1s<\/strong> ideje alatt, amikor \u00fajabb kil\u00f3kat szedsz fel&nbsp; a <strong>zs\u00edr<\/strong> gyorsabban <strong>n\u00f6vekszik<\/strong>, mint az izomzat mennyis\u00e9ge. Ez azt okozza, hogy a zs\u00edrar\u00e1ny sz\u00e1zal\u00e9ka joj\u00f3 effektus alatt eg\u00e9szen a <strong>k\u00e9tszeres\u00e9re<\/strong> n\u00f6vekszik. Egy kutat\u00e1sokkal foglalkoz\u00f3 anal\u00edzis bebizony\u00edtotta, hogy <strong>19 tanulm\u00e1nyb\u00f3l 11<\/strong> kimutatta a megn\u00f6vekedett zs\u00edrmennyis\u00e9gre (f\u0151k\u00e9nt a hason) val\u00f3 hajlamoss\u00e1got a<strong> joj\u00f3 di\u00e9ta<\/strong> egyik k\u00f6vetkezm\u00e9nyek\u00e9nt. <span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A m\u00e1sik probl\u00e9ma, hogy am\u00edg di\u00e9ta alatt a felesleges kilogrammokt\u00f3l v\u00e1lsz meg,<strong> nemcsak zs\u00edrt<\/strong> vesz\u00edtesz, <strong>hanem izmokat is<\/strong>. <span style=\"color: #ff6600;\">[7]<\/span> Ha di\u00e9ta ut\u00e1n \u00fajra megn\u00f6vekszik a tests\u00falyod, a zs\u00edrt&nbsp;<strong>sokkal k\u00f6nnyebben<\/strong>&nbsp;szeded fel, aminek az a k\u00f6vetkezm\u00e9nye, hogy ugyanazon id\u0151ben nagyobb mennyis\u00e9g\u0171 izomzatot vesz\u00edtesz. A fizik\u00e1lis kond\u00edci\u00f3 \u00e9s a&nbsp;<strong>legyeng\u00fcl\u00e9s&nbsp;<\/strong>k\u00e9z a k\u00e9zben j\u00e1r.<strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[8] <\/span>Ha a<strong> di\u00e9ta \u2013 h\u00edz\u00e1s<\/strong> k\u00f6rt \u00e1lland\u00f3an ism\u00e9telni fogod, h\u00e1romszor annyi s\u00falyt veszel fel, mely <strong>tiszta zs\u00edrb\u00f3l<\/strong> \u00e9s csak minim\u00e1lis mennyis\u00e9g\u0171 izomb\u00f3l fog \u00e1llni. <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>Ez\u00e9rt nagyon fontos fogy\u00e1s melett <strong>edzeni<\/strong> is. A megfelel\u0151<strong> er\u0151nl\u00e9ti edz\u00e9s<\/strong> az izomzat meger\u0151s\u00edt\u00e9s\u00e9re ide\u00e1lis v\u00e1laszt\u00e1s <strong>kardi\u00f3<\/strong> edz\u00e9ssel kombin\u00e1lva. Az edz\u00e9s t\u00e1mogatja&nbsp; az <strong>izomzat n\u00f6veked\u00e9s\u00e9t<\/strong> annak ellen\u00e9re is, hogy a testb\u0151l fokozatosan fogy a megl\u00e9v\u0151 zs\u00edr mennyis\u00e9ge.<span style=\"color: #ff6600;\"> [9]<\/span> Nem szabad arr\u00f3l sem megfeledkezni, hogy fogy\u00e1s alatt a testben megn\u00f6vekszik a<span style=\"text-decoration: underline;\"><a title=\"feh\u00e9rj\u00e9k\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">&nbsp;<span style=\"color: #ff6600; text-decoration: underline;\">feh\u00e9rjesz\u00fcks\u00e9glet<\/span><\/a><\/span><span style=\"color: #ff6600;\">.&nbsp;<\/span>Ez\u00e9rt j\u00f3 min\u0151s\u00e9g\u0171 <strong>feh\u00e9rjeforr\u00e1sokat<\/strong> kellene keresned, melyek seg\u00edthetnek cs\u00f6kkenteni az elvesz\u00edtett izomzat ar\u00e1ny\u00e1t.<span style=\"color: #ff6600;\"> [10][11]<\/span> A megfelel\u0151 feh\u00e9rje alap\u00fa t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151ket a <b>fogy\u00e1shoz&nbsp;<\/b>&nbsp;megtal\u00e1lhatj\u00e1tok a<span style=\"color: #ff6600;\"><a title=\"Fitness receptek \" href=\"https:\/\/gymbeam.hu\/blog\/receptek\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"text-decoration: underline; color: #ff6600;\"> feh\u00e9rje v\u00e1laszt\u00e1s\u00e1r\u00f3l sz\u00f3l\u00f3 cikk\u00fcnkben.<\/span><\/a><\/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\/iStock-864383790.jpg\" alt=\"A fogy\u00e1shoz sz\u00fcks\u00e9ges az er\u0151 \u00e9s kardio edz\u00e9s is\" width=\"843\" height=\"562\" title=\"A fogy\u00e1shoz sz\u00fcks\u00e9ges az er\u0151 \u00e9s kardio edz\u00e9s is\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3.&nbsp;Megn\u00f6veli a sz\u00edv- \u00e9s \u00e9rrendszeri megbeteged\u00e9sek el\u0151fordul\u00e1s\u00e1nak rizik\u00f3j\u00e1t<\/h3>\n\n\n\n<p>M\u00e1r n\u00e9h\u00e1ny felesleges kilogramm is <strong>\u00f3ri\u00e1si v\u00e1ltoz\u00e1sokat<\/strong> okozhat a testedben, ami sz\u00edvk\u00e1rosod\u00e1shoz \u00e9s inzulin rezisztenci\u00e1hoz vezethet. <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>A tests\u00faly \u00e1lland\u00f3 v\u00e1ltoz\u00e1sai \u00f6sszef\u00fcgg\u00e9sben van az <strong>art\u00e9ri\u00e1k sz\u0171k\u00fcl\u00e9s\u00e9vel<\/strong> is. <span style=\"color: #ff6600;\">[12]<\/span> A tests\u00faly megn\u00f6veked\u00e9se, sokkal ink\u00e1bb, mint maga a t\u00fals\u00faly,<strong> megn\u00f6veli<\/strong> a sz\u00edvbetegs\u00e9gek kialakul\u00e1s\u00e1nak<strong> rizik\u00f3j\u00e1t.<\/strong> <span style=\"color: #ff6600;\">[14]<\/span> <strong>9 509<\/strong> feln\u0151ttel v\u00e9gzett kutat\u00e1st alapj\u00e1n, a sz\u00edv- \u00e9s \u00e9rrendszeri megbeteged\u00e9sek n\u00f6vekv\u0151 rizik\u00f3ja k\u00f6zvetlen\u00fcl \u00f6sszef\u00fcgg a<strong> s\u00falyoddal t\u00f6rt\u00e9n\u0151<\/strong> <strong>v\u00e1ltoz\u00e1sokkal.<\/strong> Min\u00e9l t\u00f6bb kilogrammt\u00f3l szabadulsz meg \u00e9s a joj\u00f3 hat\u00e1s k\u00f6vetkezt\u00e9ben vissza is szedsz, ann\u00e1l <strong>nagyobb rizik\u00f3nak<\/strong> vagy kit\u00e9ve. <span style=\"color: #ff6600;\">[15]<\/span> N\u00e9h\u00e1ny tanulm\u00e1ny anal\u00edzise szint\u00e9n bizony\u00edtotta, hogy a tests\u00falyban t\u00f6rt\u00e9n\u0151<strong> nagy v\u00e1ltoz\u00e1sok<\/strong> az id\u0151 folyam\u00e1n k\u00e9tszeres\u00e9re n\u00f6velt\u00e9k a sz\u00edvrendelleness\u00e9gek k\u00f6vetkezt\u00e9ben t\u00f6rt\u00e9n\u0151 <strong>elhal\u00e1loz\u00e1s val\u00f3sz\u00edn\u0171s\u00e9g\u00e9t<\/strong>. <span style=\"color: #ff6600;\">[16]<\/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\">4. A 2-es t\u00edpus\u00fa diab\u00e9tesz kiv\u00e1lt\u00f3ja lehet<\/h3>\n\n\n\n<p>A fogy\u00e1s \u00e9s h\u00edz\u00e1s minden egyes f\u00e1zisa befoly\u00e1solja a <strong>hormonokat<\/strong> is, konkr\u00e9tan a <strong>kortizol<\/strong> stressz\u00e9rt felel\u0151s hormont. A kortizol megn\u00f6vekedett szintje t\u00e1mogatja a <strong>has k\u00f6rny\u00e9ki zs\u00edr<\/strong> lerak\u00f3d\u00e1s\u00e1t, ami n\u00f6veli a cukorbetegs\u00e9g kialakul\u00e1s\u00e1nak \u00e9s a sz\u00edvel\u00e9gtelens\u00e9gek rizik\u00f3j\u00e1t. <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>A hasi zs\u00edr gyakrabban van \u00f6sszef\u00fcgg\u00e9sbe hozva a <strong>diab\u00e9tesszel<\/strong>, mint a l\u00e1bak, cs\u00edp\u0151, vagy a k\u00e9z ter\u00fclet\u00e9n tal\u00e1lhat\u00f3 zs\u00edr. Azonban a joj\u00f3 effektus \u00e9s a cukorbetegs\u00e9g k\u00f6z\u00f6tt l\u00e9v\u0151 k\u00f6zvetlen \u00f6sszef\u00fcgg\u00e9st <strong>nem<\/strong> egyform\u00e1n <strong>mutatt\u00e1k ki<\/strong> az egyes kutat\u00e1sok. A tanulm\u00e1nyok k\u00f6zti inform\u00e1ci\u00f3k sz\u0171r\u00e9se arra a t\u00e9nyre mutatott r\u00e1, hogy a 2-es t\u00edpus\u00fa diab\u00e9teszre val\u00f3 hajlamoss\u00e1got <strong>17 tanulm\u00e1nyb\u00f3l 4<\/strong> bizony\u00edtotta be. <span style=\"color: #ff6600;\">[17] [18]<\/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\/iStock-503865898_2.jpg\" alt=\"A joj\u00f3 hat\u00e1s a joj\u00f3 di\u00e9ta eredm\u00e9nye, ami sok betegs\u00e9g forr\u00e1s \" width=\"843\" height=\"562\" title=\"A joj\u00f3 hat\u00e1s a joj\u00f3 di\u00e9ta eredm\u00e9nye, ami sok betegs\u00e9g forr\u00e1s \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5.&nbsp;A magas v\u00e9rnyom\u00e1s okoz\u00f3ja<\/h3>\n\n\n\n<p>A tests\u00faly megn\u00f6veked\u00e9se, bele\u00e9rtve a joj\u00f3-hat\u00e1s k\u00f6vetkezt\u00e9ben <strong>megn\u00f6vekedett tests\u00falyt<\/strong> is, magas v\u00e9rnyom\u00e1shoz vezet. Ami azonban enn\u00e9l is rosszabb, hogy a joj\u00f3 effektus a j\u00f6v\u0151ben g\u00e1tolhatja a tests\u00faly cs\u00f6kken\u00e9s\u00e9nek <strong>eg\u00e9szs\u00e9ges hat\u00e1s\u00e1t<\/strong> a v\u00e9rnyom\u00e1sra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>66 feln\u0151tt<\/strong> emberrel v\u00e9gzett kutat\u00e1sban arra j\u00f6ttek r\u00e1, hogy azok, akik egykor joj\u00f3 di\u00e9t\u00e1t folytattak, <strong>kev\u00e9sb\u00e9<\/strong> voltak <strong>sikeresek<\/strong> a v\u00e9rnyom\u00e1suk&nbsp; eg\u00e9szs\u00e9ges szintentart\u00e1s\u00e1ban a tests\u00falyuk cs\u00f6kken\u00e9se alatt. <span style=\"color: #ff6600;\">[22]<\/span> Egy hosszabb ideig v\u00e9gzett kutat\u00e1s azonban azt \u00e1ll\u00edtja, hogy ez a hat\u00e1s <strong>15 \u00e9v ut\u00e1n<\/strong> elveszhet, ami azt jelenti, hogy a <strong>fiatalkori<\/strong> \u00e9rtelmetlen <strong>di\u00e9t\u00e1z\u00e1st<\/strong> lehets\u00e9ges , hogy&nbsp; nem \u00e9rezz\u00fck meg k\u00f6z\u00e9pkor\u00faan az eg\u00e9szs\u00e9g\u00fcnk \u00e1llapot\u00e1n. <span style=\"color: #ff6600;\">[23]<\/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\">6.&nbsp;Frusztr\u00e1ci\u00f3t okoz<\/h3>\n\n\n\n<p>Nagyon frusztr\u00e1l\u00f3 lehet l\u00e1tni, hogy minden neh\u00e9z munka \u00e9s<strong> lemond\u00e1s<\/strong> a di\u00e9ta ut\u00e1n k\u00e1rba veszik, \u00e9s az egyetlen, amit\u0151l nem b\u00edrsz megszabadulni, az a<strong> joj\u00f3 effektus.<\/strong> T\u00e9ny az, hogy akik a <strong>saj\u00e1t b\u0151r\u00fck\u00f6n<\/strong> tapasztalt\u00e1k a joj\u00f3-hat\u00e1st, a kutat\u00e1s szerint nem el\u00e9gedettek az \u00e9let\u00fckkel \u00e9s az eg\u00e9szs\u00e9g\u00fckkel. <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>Egy m\u00e1sik kutat\u00e1s szerint azonban a joj\u00f3 hat\u00e1s<strong> nincs \u00f6sszef\u00fcgg\u00e9sben<\/strong> a&nbsp;&nbsp;depresszi\u00f3val, vagy \u00f6nk\u00e1ros\u00edt\u00e1ssal, vagy negat\u00edv szem\u00e9lyis\u00e9gi jelens\u00e9gekkel. <span style=\"color: #ff6600;\">[13]<\/span> Ez\u00e9rt, ha voltak is a m\u00faltban probl\u00e9m\u00e1id a joj\u00f3 hat\u00e1ssal <strong>ne l\u00e9gy emiatt&nbsp;<\/strong>frusztr\u00e1lt. Lehets\u00e9ges, hogy r\u00e9gebben kipr\u00f3b\u00e1lt\u00e1l p\u00e1r di\u00e9t\u00e1t, melyek<strong> nem voltak hat\u00e9konyak<\/strong>, de ezt ne vedd a saj\u00e1t szem\u00e9lyes kudarcnak. Ez csak annyit jelent, hogy elj\u00f6tt az id\u0151, hogy szembesz\u00e1llj a joj\u00f3 hat\u00e1ssal, \u00e9s <strong>k\u00fczdj<\/strong> ellene.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_kuzdjunk_a_jojo_hatas_ellen\"><\/span>Hogyan k\u00fczdj\u00fcnk a joj\u00f3 hat\u00e1s ellen?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha egyszer az \u00e9trendedben tal\u00e1lhat\u00f3 zs\u00edrokt\u00f3l szabadulsz meg, m\u00e1skor a sz\u00e9nhidr\u00e1tokt\u00f3l, azt\u00e1n a v\u00e1ltozatoss\u00e1g kedv\u00e9\u00e9rt a feh\u00e9rj\u00e9kt\u0151l, a tested \u00fagy \u00e9rzi mag\u00e1t,<strong> mint egy k\u00f6rhint\u00e1n<\/strong>. Min\u00e9l nagyobb extr\u00e9meknek teszed al\u00e1 magad, ann\u00e1l<strong> nagyobb probl\u00e9m\u00e1k<\/strong> keletkezhetnek. Ha az \u00e9trended<strong> t\u00e1p\u00e9rt\u00e9kek<\/strong> szempontj\u00e1b\u00f3l <strong>nem el\u00e9gg\u00e9 gazdag,<\/strong> nem ny\u00fajtja az \u00f6sszes sz\u00fcks\u00e9ges t\u00e1panyagot, ami a m\u00e1r eml\u00edtett <strong>eg\u00e9szs\u00e9gi probl\u00e9m\u00e1khoz<\/strong> \u00e9s a joj\u00f3 effektus fell\u00e9p\u00e9s\u00e9hez vezethet.<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>A szakemberek azonban egy\u00e9rtelm\u0171en<strong> nem \u00e9rtenek egyet<\/strong> abban, mit jelent a joj\u00f3 hat\u00e1s hossz\u00fa t\u00e1von az eg\u00e9szs\u00e9g sz\u00e1m\u00e1ra. N\u00e9h\u00e1nyan azt mondj\u00e1k, hogy sz\u00f3 sincs semmilyen probl\u00e9m\u00e1r\u00f3l, m\u00e1sok szerint<strong> mindent vesz\u00e9lyeztet<\/strong>, a csontokt\u00f3l kezdve eg\u00e9szen a cukorbetegs\u00e9g, vagy a sz\u00edv- \u00e9s \u00e9rrendszeri megbeteged\u00e9sek kialakul\u00e1s\u00e1ig. Egy nagyon <strong>bonyolult t\u00e9m\u00e1r\u00f3l<\/strong> van sz\u00f3, de egyben biztosak lehet\u00fcnk. Ha a joj\u00f3 hat\u00e1s k\u00f6rforg\u00e1s\u00e1ba ker\u00fclt\u00e9l, valami nem \u00fagy m\u0171k\u00f6dik, ahogy kellene, \u00e9s elj\u00f6tt az id\u0151, hogy<strong> eg\u00e9szs\u00e9ges utat<\/strong> keress a fogy\u00e1shoz. <strong>Hogyan?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. V\u00e1ltoztasd meg a r\u00f6vidt\u00e1v\u00fa terveid hosszantart\u00f3kra<\/h3>\n\n\n\n<p>A di\u00e9t\u00e1k egy bizonyos id\u0151 alatt meghat\u00e1rozott <strong>szab\u00e1lyok<\/strong> szerint m\u0171k\u00f6dnek. \u00c1ltal\u00e1ban addig kell \u0151ket tartanod, am\u00edg le nem siker\u00fcl <strong>fogynod.<\/strong> A di\u00e9t\u00e1k \u00edgy <strong>r\u00f6vidt\u00e1v\u00fa gondolkod\u00e1sba<\/strong> visznek, \u00e9s amikor nekik k\u00f6sz\u00f6nhet\u0151en siker\u00fcl el\u00e9rned a c\u00e9lod, nem tudod merre tov\u00e1bb. \u00c9ppen ez\u00e9rt az elej\u00e9n fel kell tenned a k\u00e9rd\u00e9st, mi\u00e9rt d\u00f6nt\u00f6tt\u00e9l \u00fagy, hogy di\u00e9t\u00e1zni fogsz. <strong>Eg\u00e9szs\u00e9gesebb szeretn\u00e9l lenni? Fogyni szeretn\u00e9l?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Minden az <strong>\u00e9tkez\u00e9s<\/strong> megv\u00e1ltoztat\u00e1s\u00e1r\u00f3l \u00e9s a <strong>rendszeres edz\u00e9sr\u0151l<\/strong>&nbsp;sz\u00f3l. Mindk\u00e9t felt\u00e9tel hossz\u00fat\u00e1vfut\u00e1snak, \u00e9s nem sprintnek sz\u00e1m\u00edt, \u00e9ppen ez\u00e9rt a gondolkod\u00e1sodnak, \u00e9s a v\u00e1ltoz\u00e1sok tervez\u00e9s\u00e9nek is ehhez kellene igazodniuk,<strong> hosszantart\u00f3 c\u00e9lokra<\/strong> van sz\u00fcks\u00e9g, gyakran az \u00e9leted v\u00e9g\u00e9ig tart\u00f3 \u00fatr\u00f3l van sz\u00f3.<\/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\/51964367_2073540712736577_3139722351524970496_o.jpg\" alt=\"A joj\u00f3 hat\u00e1s eg\u00e9szs\u00e9ges \u00e9letm\u00f3ddal \u00e9s edz\u00e9ssel lek\u00fczdhet\u0151\" width=\"843\" height=\"562\" title=\"A joj\u00f3 hat\u00e1s eg\u00e9szs\u00e9ges \u00e9letm\u00f3ddal \u00e9s edz\u00e9ssel lek\u00fczdhet\u0151\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2.&nbsp;T\u00e9gy kisebb, re\u00e1lisabb c\u00e9lokat<\/h3>\n\n\n\n<p>V\u00e1lassz kisebb, de<strong> val\u00f3s c\u00e9lokat,<\/strong> melyeket k\u00e9pes vagy betartani. Heti<strong> m\u00ednusz 3 kilogramm<\/strong> helyett, ink\u00e1bb v\u00e1lassz olyan c\u00e9lt, hogy <strong>heti f\u00e9l kilogrammot<\/strong> szeretn\u00e9l lefogyni. Pontosan tervezd meg, hogyan szeretn\u00e9d ezt el\u00e9rni. \u00cdrd \u00f6ssze az <strong>\u00e9trended<\/strong> \u00e9s minden v\u00e1s\u00e1rolj meg el\u0151re.<strong> Kezdd fokozatosan,<\/strong> \u00e9s lassan adj hozz\u00e1 t\u00f6bb c\u00e9lt. Egyszer\u0171bb ugyanis, ha van <strong>motiv\u00e1ci\u00f3d<\/strong>, \u00e9s felk\u00e9sz\u00fclt\u00e9l a sikerre. Milyen c\u00e9lokat kellene kit\u0171zn\u00f6d?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00e9h\u00e1ny olyan <strong>j\u00f3l bev\u00e1lt szab\u00e1lyt<\/strong> k\u00edn\u00e1lunk nektek, melyek egy tanulm\u00e1nyon alapszik, amit <strong>120&nbsp;000 feln\u0151tt emberrel<\/strong> v\u00e9geztek el, akik sikeresen <strong>lefogytak<\/strong>, \u00e9s az \u00e9vek sor\u00e1n siker\u00fclt is <strong>megtartaniuk<\/strong> a tests\u00falyukat. Ide tartoznak az al\u00e1bbiak <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>Eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s:<\/strong> gy\u00fcm\u00f6lcs, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9g<\/a>, joghurtok, mogyor\u00f3f\u00e9l\u00e9k<\/li><li><strong>R\u00e1ntott \u00e9telek fogyaszt\u00e1s\u00e1nak elker\u00fcl\u00e9se: <\/strong>r\u00e1ntott \u00e9tel, has\u00e1bburgonya \u00e9s chips mell\u0151z\u00e9se<\/li><li><strong>Kem\u00e9ny\u00edt\u0151 tartalm\u00fa \u00e9telek korl\u00e1tozott fogyaszt\u00e1sa:<\/strong> csak kontroll\u00e1lt mennyis\u00e9g\u0171 burgonya<\/li><li><strong>Edz\u00e9s:<\/strong> becs\u00fcletes \u00e9s rendszeres edz\u00e9s, vagy fizikai aktivit\u00e1s, melyet hosszantart\u00f3an, j\u00f3 kedvvel v\u00e9gzel<\/li><li><strong>Alv\u00e1s:<\/strong> legal\u00e1bb 6 \u2013 8 \u00f3ra alv\u00e1s az \u00e9jszaka folyam\u00e1n<\/li><li><strong>Kevesebb telev\u00edzi\u00f3<\/strong><span style=\"font-weight: bold;\">:<\/span> minimaliz\u00e1ld a telev\u00edzi\u00f3 el\u0151tt elt\u00f6lt\u00f6tt id\u0151t heti 10 \u00f3r\u00e1ra<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. V\u00e1ltoztasd meg az \u00e9letst\u00edlusod<\/h3>\n\n\n\n<p><strong>439<\/strong> t\u00fals\u00falyos <strong>n\u0151vel<\/strong> v\u00e9gzett kutat\u00e1s bebizony\u00edtotta, hogy az \u00e9letst\u00edlus megv\u00e1ltoztat\u00e1sa hat\u00e9kony lehet a <strong>zs\u00edr redukci\u00f3ja<\/strong> eset\u00e9ben olyan emberekn\u00e9l, akiknek m\u00e1r vannak tapasztalataik a joj\u00f3 hat\u00e1ssal \u00e9s a di\u00e9t\u00e1z\u00e1ssal. <span style=\"color: #ff6600;\">[20]<\/span> Ezt vedd b\u00e1tor\u00edt\u00e1sk\u00e9nt, hogy a <strong>di\u00e9t\u00e1z\u00e1s<\/strong> \u00e9s a joj\u00f3 effektus <strong>ellen\u00e9re<\/strong> is k\u00e9pes vagy lefogyni. Elegend\u0151, ha megv\u00e1ltoztatod az \u00e9tkez\u00e9si szok\u00e1saidat, fokozatosan elkezdesz sportolni, ker\u00fcl\u00f6d az<strong> eg\u00e9szs\u00e9gtelen rossz szok\u00e1sokat,<\/strong> \u00e9s neked is siker\u00fclni fog. Kezdheted ak\u00e1r azzal is, hogy a <a title=\"Fitness receptek \" href=\"https:\/\/gymbeam.hu\/blog\/receptek\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #3366ff;\"><span style=\"color: #ff6600;\">fitt receptjeinkb\u0151l<\/span>&nbsp;<\/span><span style=\"color: #000000;\">ter<\/span><\/a><span style=\"color: #000000;\">vezed<\/span> meg a legk\u00f6zelebbi<strong> f\u0151z\u00e9st.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Ne agg\u00f3dj minden egyes kal\u00f3ria miatt<\/h3>\n\n\n\n<p>Igen, a di\u00e9ta l\u00e9nyege, hogy \u00fagy <strong>reduk\u00e1lja a kilogrammokat<\/strong>, hogy kontroll alatt tartja a bevitt \u00e9s kiadott kal\u00f3ri\u00e1k mennyis\u00e9g\u00e9t. Ez az elej\u00e9n nagyon <strong>neh\u00e9z<\/strong>, mivel \u00e1lland\u00f3an ellen\u0151rz\u00f6d magad, ennek ellen\u00e9re <strong>sem l\u00e1tsz semmilyen eredm\u00e9nyeket<\/strong>. Ha mindet helyesen is csin\u00e1lsz, a tests\u00falyod a nap folyam\u00e1n<strong> ingadozhat,<\/strong> reggel p\u00e9ld\u00e1ul kevesebbet fogsz nyomni, mint eb\u00e9d ut\u00e1n. A s\u00falyod a <strong>hidrat\u00e1ci\u00f3 \u00e1llapot\u00e1t\u00f3l<\/strong> is, \u00e9s tov\u00e1bbi m\u00e1s t\u00e9nyez\u0151kt\u0151l is f\u00fcggeni. <strong>Ne ess p\u00e1nikba<\/strong>. Eml\u00e9kezz arra, hogy ha t\u00fals\u00e1gosan odafigyelsz a bevitt kal\u00f3ri\u00e1k mennyis\u00e9g\u00e9re, <strong>nagyobb stressznek<\/strong> leszel kit\u00e9ve, ami a<strong> kortizol<\/strong> szintj\u00e9nek n\u00f6veked\u00e9s\u00e9t id\u00e9zi&nbsp;el\u0151, ez pedig a<strong> t\u00falzott mennyis\u00e9g\u0171 \u00e9telbevitelt<\/strong> okozza. <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>Minden egyes kal\u00f3ria ellen\u0151rz\u00e9se helyett ink\u00e1bb gondolj arra, hogy az eg\u00e9szs\u00e9ges \u00e9tkez\u00e9s \u00e9s az edz\u00e9s&nbsp;&nbsp;<strong>j\u00f3t\u00e9kony hat\u00e1ssal vannak az eg\u00e9szs\u00e9gedre<\/strong>. T\u00f6bb energi\u00e1d \u00e9s er\u0151d lesz, ez\u00e9rt az \u00faj eg\u00e9szs\u00e9ges \u00e9letform\u00e1d <strong>kis pozit\u00edv hat\u00e1sait<\/strong> is \u00e9szre kellene venned.<\/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\">5. Fontos a k\u00f6rnyezeted t\u00e1mogat\u00e1sa<\/h3>\n\n\n\n<p>Ez nemcsak a te <strong>er\u0151s akarater\u0151dt\u0151l f\u00fcgg.<\/strong> Oszd meg a terveidet a <strong>legk\u00f6zelebbi rokonaiddal,<\/strong> bar\u00e1taiddal, akik biztosan t\u00e1mogatni fognak. Beviheted az online k\u00f6z\u00f6ss\u00e9gekben tal\u00e1lhat\u00f3 ismer\u0151seidet is, \u00e9s seg\u00edts\u00e9gedre lehetnek k\u00fcl\u00f6nb\u00f6z\u0151 <strong>applik\u00e1ci\u00f3k \u00e9s oldalak<\/strong> is, melyekr\u0151l a fitnessben tal\u00e1lhat\u00f3 legjobb weboldalar\u00f3l \u00e9s <span style=\"text-decoration: underline; color: #ff6600;\"><span style=\"text-decoration: underline;\"><a title=\"8 mobil applik\u00e1ci\u00f3 \u00e9s weboldal a fitness motiv\u00e1ci\u00f3 \u00e9s a jobb teljes\u00edtm\u00e9ny \u00e9rdek\u00e9ben\" href=\"https:\/\/gymbeam.hu\/blog\/8-mobil-applikacio-es-weboldal-a-fitness-motivacio-es-a-jobb-teljesitmeny-erdekeben\/\" target=\"_blank\" rel=\"noopener noreferrer\">applik\u00e1ci\u00f3kr\u00f3l<\/a> sz\u00f3l\u00f3 cikk\u00fcnkb\u0151l<\/span> <\/span>t\u00f6bbet is megtudhatsz.<\/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\/51477466_2073526009404714_8365239783022133248_n.jpg\" alt=\"K\u00fczdjetek a joj\u00f3 hat\u00e1s ellen a bar\u00e1taitok \u00e9s k\u00f6rnyezetetek t\u00e1mogat\u00e1s\u00e1val\" width=\"843\" height=\"690\" title=\"K\u00fczdjetek a joj\u00f3 hat\u00e1s ellen a bar\u00e1taitok \u00e9s k\u00f6rnyezetetek t\u00e1mogat\u00e1s\u00e1val\"\/><\/figure><\/div>\n\n\n\n<p>Ha az ismer\u0151seiddel \u00e9s bar\u00e1taiddal megosztod az \u00e9trended, receptjeid \u00e9s a fejl\u0151d\u00e9sed is, \u00e1lland\u00f3an <strong>motiv\u00e1lt leszel a fejl\u0151d\u00e9sre.<\/strong> Emellett kisebb es\u00e9lyed lesz arra, hogy elhagyod ezt az utat, \u00e9s engedsz a <strong>k\u00eds\u00e9rt\u00e9snek<\/strong>. Szurkolunk nektek a<strong> joj\u00f3-hat\u00e1s elleni harc lek\u00fczd\u00e9s\u00e9ben.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A saj\u00e1t b\u0151r\u00f6d\u00f6n tapasztaltad a joj\u00f3-effektust?<\/strong> \u00cdrj\u00e1tok meg nek\u00fcnk, hogyan siker\u00fclt legy\u0151zn\u00f6d a h\u00edz\u00e1s \u00e9s fogy\u00e1s \u00f6rd\u00f6gi k\u00f6r\u00e9t, \u00e9s <strong>inspir\u00e1lj \u00edgy m\u00e1sokat is<\/strong>. T\u00e1mogasd a cikk\u00fcnk megoszt\u00e1ssal, ha \u00fagy gondolod, hogy a k\u00f6rnyezetedben l\u00e9v\u0151 embereknek is fel kellene hagyniuk az \u00e9rtelmetlen di\u00e9t\u00e1kkal, \u00e9s helyette ink\u00e1bb eg\u00e9szs\u00e9ges \u00e9letform\u00e1t kellene folytatniuk.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A joj\u00f3 hat\u00e1s a joj\u00f3 di\u00e9ta k\u00f6vetkezm\u00e9nye, mely eg\u00e9szs\u00e9g\u00fcgyi \u00e9s pszich\u00e9s beteged\u00e9seket is okozhat. Pr\u00f3b\u00e1ld elker\u00fclni az \u00e9letst\u00edlsod megv\u00e1ltoztat\u00e1s\u00e1val  \u00e9s a tests\u00falyod cs\u00f6kkent\u00e9s\u00e9vel.<\/p>\n","protected":false},"author":25,"featured_media":109422,"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":[89],"tags":[6480,6372,6864,7602],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-264547","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hogyan-fogyjunk-le","8":"tag-dieta-hu","9":"tag-fogyas","10":"tag-metabolizmus-hu","11":"tag-suly","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>Mi az a joj\u00f3 hat\u00e1s \u00e9s hogyan k\u00fczdj\u00fcnk ellene? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A joj\u00f3 hat\u00e1s a joj\u00f3 di\u00e9ta k\u00f6vetkezm\u00e9nye, mely eg\u00e9szs\u00e9g\u00fcgyi \u00e9s pszich\u00e9s beteged\u00e9seket is okozhat. 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