{"id":264573,"date":"2019-03-02T13:57:00","date_gmt":"2019-03-02T12:57:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=264573"},"modified":"2023-09-07T20:27:42","modified_gmt":"2023-09-07T18:27:42","slug":"cum-putem-combate-efectul-yo-yo","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/","title":{"rendered":"Efectul yo-yo \u0219i cum poate fi prevenit"},"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\/cum-putem-combate-efectul-yo-yo\/#Ce_este_efectul_yo-yo\" title=\"Ce este efectul yo-yo?\">Ce este efectul yo-yo?<\/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\/cum-putem-combate-efectul-yo-yo\/#De_ce_ne_face_rau_efectul_yo-yo\" title=\"De ce ne face r\u0103u efectul yo-yo?\">De ce ne face r\u0103u efectul yo-yo?<\/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\/cum-putem-combate-efectul-yo-yo\/#Cum_putem_lupta_impotriva_efectului_yo-yo\" title=\"Cum putem lupta \u00eempotriva efectului yo-yo?\">Cum putem lupta \u00eempotriva efectului yo-yo?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><b>Sl\u0103bi\u021bi, v\u0103 \u00eengr\u0103\u0219a\u021bi, iar sl\u0103bi\u021bi \u0219i tot a\u0219a<\/b>. Sunte\u021bi frustra\u021bi c\u0103 nu reu\u0219i\u021bi s\u0103 v\u0103 p\u0103stra\u021bi <b>greutatea care urc\u0103 \u0219i coboar\u0103<\/b> mai ceva ca un lift \u00eentr-un hotel? I se spune<b> efectul yo-yo<\/b>&nbsp;\u0219i oricine a \u00eencercat s\u0103 \u021bin\u0103 una din dietele \u201deficiente\u201d prezentate \u00een reviste cu siguran\u021b\u0103 s-a \u00eent\u00e2lnit cu acest efect. <b>De ce este a\u0219a? <\/b>Cum putem evita efectul yo-yo \u0219i cum putem s\u0103 ne men\u021binem o siluet\u0103 perfect\u0103, v\u0103 spunem \u00een acest articol.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Putem spune c\u0103 efectul yo-yo afecteaz\u0103 at\u00e2t&nbsp;<b>b\u0103rba\u021bii, c\u00e2t \u0219i femeile, <\/b>tinerii sau persoanele mai \u00een v\u00e2rst\u0103. Aceast\u0103 oscilare a greut\u0103\u021bii nu se refer\u0103 doar la gr\u0103simea de pe abdomen, dar poate face r\u0103u \u0219i <b>s\u0103n\u0103t\u0103\u021bii \u00een timp.<\/b> Nu conteaz\u0103 ce diet\u0103 a\u021bi urmat, cifrele ne spun acela\u0219i lucru. <b>Dietele nu func\u021bioneaz\u0103! <\/b>Adic\u0103, nu pe termen lung. Desigur, datorit\u0103 dietei pute\u021bi sl\u0103bi, dar peste un an sau doi<b>&nbsp;kilogramele <\/b>pierdute vor reveni \u0219i o s\u0103 v\u0103 \u00eentreba\u021bi de ce tocmai voi trebuie s\u0103 suferi\u021bi din cauza efectului yo-yo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_efectul_yo-yo\"><\/span>Ce este efectul yo-yo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b>Efectul yo-yo <\/b>este o situa\u021bie destul de des \u00eent\u00e2lnit\u0103, care apare dup\u0103 ce a\u021bi urmat o diet\u0103 \u00een care a\u021bi reu\u0219it s\u0103 sl\u0103bi\u021bi mai multe kilograme, dup\u0103 care reveni\u021bi la vechile obiceiuri alimentare, ceea ce va duce la&nbsp;revenirea<b>&nbsp;kilogramelor <\/b>pierdute. Dac\u0103 acest proces se repet\u0103 de mai multe ori, acesta va deveni un <b>cerc vicios<\/b>, care \u00een timp va \u00eengreuna procesul de pierdere a greut\u0103\u021bii \u0219i va provoaca un impact negativ asupra metabolismului vostru, a s\u0103n\u0103t\u0103\u021bii \u0219i a corpului vostru. <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=\"Efectul yo-yo \u0219i cum s\u0103 \u00eel preveni\u021bi\" width=\"843\" height=\"615\" title=\"Efectul yo-yo \u0219i cum s\u0103 \u00eel preveni\u021bi\"\/><\/figure><\/div>\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=\"3738,1562,8350,28792,44254,1731,5431,7067,44248,28778\" ><\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_ce_ne_face_rau_efectul_yo-yo\"><\/span>De ce ne face r\u0103u efectul yo-yo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen acest articol ve\u021bi afla care sunt&nbsp;diferitele&nbsp;<b>probleme de s\u0103n\u0103tate&nbsp;<\/b>pe care le poate provoca efectul yo-yo.<b>&nbsp;<\/b>Pierderea unui num\u0103r mare de kilograme \u00eentr-un timp scurt reprezint\u0103 un \u0219oc mare pentru organism, mai ales dac\u0103 acestea sunt reacumulate \u00eentr-un an, \u0219i de multe ori cu plus. Afla\u021bi care sunt toate cele&nbsp;<b>6 efecte negative<\/b>&nbsp;ale efectului yo-yo.<\/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.&nbsp;Provoac\u0103 un apetit crescut<\/h3>\n\n\n\n<p>Celulele grase produc<b>&nbsp;hormonul leptin\u0103<\/b>&nbsp;care comunic\u0103 cu creierul \u0219i transmite semnale c\u0103 organismul are suficiente depozite, iar creierul percepe acest semnal prin&nbsp;<b>senza\u021bia de sa\u021bietate<\/b>. Dac\u0103 sl\u0103bi\u021bi, atunci \u00eenseamn\u0103 c\u0103 pierde\u021bi gr\u0103sime, iar mai pu\u021bin\u0103 gr\u0103sime \u00eenseamn\u0103 mai pu\u021bin\u0103 leptin\u0103.&nbsp;\u0218i acesta este unul din motivele pentru care ne este<strong>&nbsp;foame<\/strong> \u00een timpul dietelor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, organismul \u00eencetine\u0219te toate procesele pentru<b>&nbsp;a conserva energia,<\/b>&nbsp;iar dup\u0103 ce \u00eenceta\u021bi s\u0103 urma\u021bi dieta, ave\u021bi o&nbsp;<b>poft\u0103 de m\u00e2ncare excesiv\u0103,<\/b>&nbsp;dar \u00een acela\u0219i timp arde\u021bi doar un minim de calorii. Acesta poate fi unul dintre motivele pentru care, dup\u0103 c\u00e2teva sesiuni de diete, v\u0103 pute\u021bi a\u0219tepta la o greutate mai mare dec\u00e2t atunci c\u00e2nd a\u021bi \u00eenceput regimul alimentar.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span>&nbsp;Dar haide\u021bi s\u0103 arunc\u0103m o privire \u0219i asupra cifrelor. Persoanele care au reu\u0219it s\u0103 sl\u0103beasc\u0103 \u00eentr-un timp foarte scurt, dup\u0103 un an, au acumulat din nou \u00eentre 30 \u0219i 60% din greutatea lor ini\u021bial\u0103.&nbsp;<span style=\"color: #ff6600;\">[3]&nbsp;<\/span>\u00cen plus,&nbsp;<b>una din trei persoane<\/b>&nbsp;care a urmat o diet\u0103 acumuleaz\u0103 mai multe kilograme dec\u00e2t avea la \u00eenceputul dietei.<span style=\"color: #ff6600;\">&nbsp;[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=\"Efectul yo-yo provoac\u0103 probleme de s\u0103n\u0103tate \u0219i duce la \u00eengr\u0103\u0219are\" width=\"843\" height=\"562\" title=\"Efectul yo-yo provoac\u0103 probleme de s\u0103n\u0103tate \u0219i duce la \u00eengr\u0103\u0219are\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2.&nbsp;Poate determina formarea de mai mult\u0103 gr\u0103sime \u0219i mai pu\u021bin\u0103 mas\u0103 muscular\u0103<\/h3>\n\n\n\n<p>\u00cen timpul&nbsp;<b>efectului yo-yo,<\/b>&nbsp;c\u00e2nd rec\u00e2\u015ftiga\u0163i&nbsp;\u00een&nbsp;greutate,&nbsp;<b>acumula\u021bi mult mai repede gr\u0103simea&nbsp;<\/b>dec\u00e2t masa muscular\u0103. Acest lucru \u00eenseamn\u0103 c\u0103 \u00een cazul efectului yo-yo procentul de gr\u0103sime<b>&nbsp;se dubleaz\u0103<\/b>. O analiz\u0103 a confirmat faptul c\u0103&nbsp;<b>11 din 19 studii<\/b>&nbsp;au demonstrat o predispozi\u021bie pentru cre\u0219terea gr\u0103simii, \u00een special pe abdomen, ca efect al unei&nbsp;<b>diete yo-yo<\/b>.&nbsp;<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 doua problem\u0103 care trebuie men\u021bionat\u0103 este c\u0103 atunci c\u00e2nd sc\u0103pa\u021bi de kilogramele \u00een exces \u00een timpul dietei,&nbsp;<b>pierde\u021bi nu doar gr\u0103sime, ci \u0219i mas\u0103 muscular\u0103<\/b>.&nbsp;<span style=\"color: #ff6600;\">[7]<\/span>&nbsp;Dac\u0103 rec\u00e2\u0219tiga\u021bi kilogramele pierdute imediat dup\u0103 diet\u0103, atunci \u00eenseamn\u0103 c\u0103&nbsp;<b>acumula\u021bi mult mai repede&nbsp;<\/b>gr\u0103sime, ceea ce va duce la pierderea masei musculare \u00een timp. Acest lucru merge m\u00e2n\u0103 \u00een m\u00e2n\u0103 cu<b>&nbsp;pierderea<\/b>&nbsp;condi\u021biei fizice \u0219i a for\u021bei.&nbsp;<span style=\"color: #ff6600;\">[8]<\/span>&nbsp;Dac\u0103 ve\u021bi repeta acest ciclu de&nbsp;<b>diet\u0103-\u00eengr\u0103\u0219are<\/b>&nbsp;\u00een mod constant, ve\u021bi acumula de trei ori mai multe kilograme, care vor consta din&nbsp;<b>gr\u0103sime<\/b>&nbsp;\u0219i un minim de mas\u0103 muscular\u0103.&nbsp;<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>Drept urmare, este foarte important ca \u00een timpul dietei s\u0103 face\u021bi \u0219i&nbsp;<b>exerci\u021bii fizice<\/b>. Se recomand\u0103&nbsp;<b>exerci\u021bii de for\u021b\u0103&nbsp;<\/b>pentru \u00eent\u0103rirea masei musculare \u00een combina\u021bie cu exerci\u021bii de tip cardio. Atunci c\u00e2nd face\u021bi sport, v\u0103&nbsp;<b>cre\u0219te\u021bi masa muscular\u0103<\/b>, \u00een timp ce pierde\u021bi treptat \u0219i din gr\u0103simea corporal\u0103.<span style=\"color: #ff6600;\">&nbsp;[9]&nbsp;<\/span>Nu trebuie uitat nici de faptul c\u0103 \u00een timpul dietei, cre\u0219te nevoia corpului de&nbsp;<a title=\"Proteine, protein\u0103, GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine<\/a>.&nbsp;A\u0219adar, ar trebui s\u0103 alege\u021bi&nbsp;<b>surse proteice<\/b>&nbsp;de bun\u0103 calitate care pot preveni pierderea masei musculare.&nbsp;<span style=\"color: #ff6600;\">[10] [11]&nbsp;<\/span>Suplimentele pe baz\u0103 de proteine recomandate<b>&nbsp;\u00een timpul dietei&nbsp;<\/b>le g\u0103si\u021bi \u00een articolul despre cum s\u0103 ne alegem <a title=\"Ce proteine s\u0103 alegem?\" href=\"https:\/\/gymbeam.ro\/blog\/ce-proteine-sa-alegem-izolat-hidrolizat-sau-concentrat-proteic-din-zer\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">suplimentele pe baz\u0103 de proteine<\/a>.<\/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=\"Face\u021bi at\u00e2t cardio, c\u00e2t \u0219i antrenamente de for\u021b\u0103 atunci c\u00e2nd vre\u021bi s\u0103 sl\u0103bi\u021bi\" width=\"843\" height=\"562\" title=\"Face\u021bi at\u00e2t cardio, c\u00e2t \u0219i antrenamente de for\u021b\u0103 atunci c\u00e2nd vre\u021bi s\u0103 sl\u0103bi\u021bi\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3.&nbsp;Cre\u0219te riscul bolilor cardiovasculare<\/h3>\n\n\n\n<p>C\u00e2teva kilograme \u00een plus pot aduce&nbsp;<b>schimb\u0103ri majore<\/b>&nbsp;\u00een corpul vostru. Ve\u021bi fi mai predispu\u0219i la inflama\u021bii, ceea ce poate&nbsp;<b>provoca diverse boli<\/b>&nbsp;\u0219i infec\u021bii \u0219i astfel apar afec\u021biunile de inim\u0103 \u0219i rezisten\u021ba la insulin\u0103.&nbsp;<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>Modific\u0103rile continue ale greut\u0103\u021bii corporale sunt asociate cu&nbsp;<b>\u00eengustarea arterelor.&nbsp;<\/b><span style=\"color: #ff6600;\">[12]&nbsp;<\/span>Cre\u0219terea \u00een greutate este un lucru mult mai nociv dec\u00e2t excesul \u00een greutate \u00een sine, deoarece&nbsp;<b>cre\u0219te riscul<\/b>&nbsp;bolilor cardiovasculare.&nbsp;<span style=\"color: #ff6600;\">[14]<\/span>&nbsp;Conform unui studiu realizat&nbsp;<b>pe un grup de 9509 persoane adulte<\/b>, riscul apari\u021biei bolilor cardiovasculare depinde \u00een mod direct de&nbsp;<b>varia\u021biile de greutate.<\/b>&nbsp;Cu c\u00e2t pierde\u021bi mai multe kilograme deodat\u0103 \u0219i ulterior prin efectul yo-yo le acumula\u021bi, cu at\u00e2t&nbsp;<b>este mai mare riscul<\/b>&nbsp;la care v\u0103 expune\u021bi.&nbsp;<span style=\"color: #ff6600;\">[15]<\/span>&nbsp;O analiz\u0103 care a examinat o serie de studii a confirmat c\u0103<b>&nbsp;fluctua\u021biile mari de greutate<\/b>&nbsp;au dublat \u00een timp&nbsp;<b>probabilitatea decesului<\/b>&nbsp;din cauza insuficien\u021bei cardiace.<span style=\"color: #ff6600;\">&nbsp;[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.&nbsp;V\u0103 pute\u021bi \u00eemboln\u0103vi de diabet zaharat de tip 2<\/h3>\n\n\n\n<p>Fiecare faz\u0103 de sl\u0103bire \u0219i \u00eengr\u0103\u0219are are un impact \u0219i asupra <b>hormonilor,<\/b> mai concret, este vorba de hormonul stresului &#8211; <b>cortizolul. <\/b>Nivelul crescut al cortizolului promoveaz\u0103 depozitarea <b>gr\u0103similor la nivelul abdomenului<\/b>, ceea ce cre\u0219te riscul \u00eemboln\u0103virii de diabet \u0219i apari\u021bia problemelor cardiace. <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>Gr\u0103simea de pe abdomen este asociat\u0103 cu <b>diabetul&nbsp;<\/b>mai des dec\u00e2t gr\u0103simea de la nivelul picioarelor sau bra\u021belor. Cu toate acestea, corela\u021bia direct\u0103 dintre efectul yo-yo \u0219i diabet<b> nu a fost dovedit\u0103&nbsp;<\/b>de toate studiile. O analiz\u0103 a ar\u0103tat c\u0103 doar <b>4 din 17 studii<\/b> au confirmat predispozi\u021bia la diabetul de tip 2.<strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[17] [18]&nbsp; &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-503865898_2.jpg\" alt=\"Efectul Yo-yo este o consecin\u021b\u0103 a dietei yo-yo \u0219i provoac\u0103 multe boli\" width=\"843\" height=\"562\" title=\"Efectul Yo-yo este o consecin\u021b\u0103 a dietei yo-yo \u0219i provoac\u0103 multe boli\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Poate cre\u0219te tensiunea arterial\u0103<\/h3>\n\n\n\n<p><b>Cre\u0219terea \u00een greutate,<\/b> inclusiv datorit\u0103 efectului yo-yo, duce la cre\u0219terea tensiunii arteriale. Ce este \u0219i mai r\u0103u este faptul c\u0103, \u00een timp, efectul yo-yo poate bloca <b>efectul s\u0103n\u0103tos<\/b>&nbsp;asupra tensiunii arteriale, ce rezult\u0103 \u00een urma pierderii greut\u0103\u021bii corporale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un studiu efectuat <b>pe un grup de 66 de persoane<\/b> a constatat c\u0103 cei care au urmat o diet\u0103 au avut un<b> succes mult mai mic<\/b> \u00een stabilizarea tensiunii arteriale \u00een timpul sl\u0103bitului. <span style=\"color: #ff6600;\">[22]<\/span> Cu toate acestea, un alt studiu sugereaz\u0103 c\u0103 acest efect se pierde <b>dup\u0103 15 ani,<\/b> ceea ce \u00eenseamn\u0103 c\u0103 <b>dietele necontrolate din tinere\u021be <\/b>nu ne vor afecta s\u0103n\u0103tatea la v\u00e2rsta adult\u0103.&nbsp;<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. Provoac\u0103 frustrare<\/h3>\n\n\n\n<p>Poate fi foarte frustrant s\u0103 vezi c\u0103 toat\u0103 munca \u0219i <b>efortul depus<\/b> \u00een timpul dietei au disp\u0103rut, dar \u00een schimb v-a\u021bi ales cu <b>efectul yo-yo<\/b>. Adev\u0103rul este c\u0103 oamenii care <b>au tr\u0103it pe propria piele<\/b> efetul yo-yo sunt frustra\u021bi \u0219i nemul\u021bumi\u021bi de via\u021ba \u0219i s\u0103n\u0103tatea lor. <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>Conform unui alt studiu, efectul yo-yo <b>nu este asociat <\/b>cu depresia, auto-v\u0103t\u0103marea sau cu emo\u021bii negative. <span style=\"color: #ff6600;\">[13]<\/span> Prin urmare, dac\u0103 a\u021bi trecut printr-un asemenea episod al efectului yo-yo,&nbsp;<b>controla\u021bi-v\u0103 <\/b>sentimentul de frustrare. \u00cen trecut poate a\u021bi \u00eencercat s\u0103 urma\u021bi c\u00e2teva diete&nbsp;<b>care poate nu au func\u021bionat<\/b>, dar nu trebuie s\u0103 considera\u021bi acest lucru ca un e\u0219ec personal. \u00censeamn\u0103 c\u0103 este timpul s\u0103 v\u0103 \u00eenarma\u021bi cu r\u0103bdare \u0219i&nbsp;<b>s\u0103 lupta\u021bi <\/b>\u00eempotriva acestui efect.<\/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=\"Cum_putem_lupta_impotriva_efectului_yo-yo\"><\/span>Cum putem lupta \u00eempotriva efectului yo-yo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 ast\u0103zi elimina\u021bi din alimenta\u021bia voastr\u0103 gr\u0103simile, m\u00e2ine elimina\u021bi carbohidra\u021bii \u0219i poim\u00e2ine elimina\u021bi proteinele, corpul vostru se va<b>&nbsp;sim\u021bi ca pe un carusel.&nbsp;<\/b>Cu c\u00e2t trece\u021bi dintr-o extrem\u0103 \u00een alta,&nbsp;<b>cu at\u00e2t v\u0103 expune\u021bi unui risc mai mare.<\/b>&nbsp;Dac\u0103 alimenta\u021bia voastr\u0103 nu este&nbsp;<b>suficient de bogat\u0103<\/b>&nbsp;din punct de vedere nutri\u021bional \u0219i nu v\u0103 ofer\u0103 toate substan\u021bele nutritive necesare, acest lucru v\u0103 poate crea&nbsp;<b>probleme serioase de s\u0103n\u0103tate<\/b>&nbsp;\u0219i poate duce la apar\u021bia efectului yo-yo.&nbsp;<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>Cu toate acestea, exper\u021bii&nbsp;<b>nu pot c\u0103dea de acord&nbsp;<\/b>cu ceea ce \u00eenseamn\u0103 efectul yo-yo pentru s\u0103n\u0103tate pe termen lung. Unii spun c\u0103 nu creeaz\u0103 probleme, \u00een schimb al\u021bii spun c\u0103&nbsp;<b>amenin\u021b\u0103 absolut tot,<\/b>&nbsp;pornind de la oase p\u00e2n\u0103 la apari\u021bia diabetului sau bolile cardiovasculare. Este&nbsp;<b>un subiect destul de delicat,<\/b>&nbsp;dar un lucru este sigur. Dac\u0103 v-a blocat acest efect yo-yo, \u00eenseamn\u0103 c\u0103 ceva nu func\u021bioneaz\u0103 a\u0219a cum trebuie \u0219i trebuie&nbsp;<b>c\u0103utat un alt mod s\u0103n\u0103tos de a sl\u0103bi.<\/b>&nbsp;<b>Cum trebuie s\u0103 proceda\u021bi?<\/b><\/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.&nbsp;Adopta\u021bi planurile de lung\u0103 durat\u0103 \u00een locul celor de scurt\u0103 durat\u0103<\/h3>\n\n\n\n<p>Dietele func\u021bioneaz\u0103 pe baza&nbsp;<b>unor reguli&nbsp;<\/b>stabilite pentru o anumit\u0103 perioad\u0103 de timp. De regul\u0103, urma\u021bi o diet\u0103 p\u00e2n\u0103 reu\u0219i\u021bi&nbsp;<b>s\u0103 sl\u0103bi\u021bi.<\/b>&nbsp;Astfel, dietele v\u0103 fac&nbsp;<b>s\u0103 g\u00e2ndi\u021bi pe termen scurt&nbsp;<\/b>\u0219i atunci c\u00e2nd atinge\u021bi obiectivul dorit, nu mai ave\u021bi la ce s\u0103 v\u0103 g\u00e2ndi\u021bi. A\u0219adar, trebuie s\u0103 v\u0103 \u00eentreba\u021bi de ce v-a\u021bi apucat de diet\u0103.<b>&nbsp;Pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi s\u0103n\u0103tatea? Sau pentru sl\u0103bi?<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totul este despre<b>&nbsp;schimbarea alimenta\u021biei \u0219i despre practicarea exerci\u021biilor fizice regulate.<\/b>&nbsp;Ambele condi\u021bii sunt proiecte de lung\u0103 durat\u0103, nu pe termen scurt, iar g\u00e2ndirea \u0219i planurile voastre ar trebui s\u0103 fie preg\u0103tite pentru&nbsp;<b>obiectivele de lung\u0103 durat\u0103&nbsp;<\/b>\u0219i deseori pentru un stil de via\u021b\u0103 permanent.<\/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=\"Efectul yo-yo \u0219i dieta yo-yo au \u00eenvins stilul de via\u021b\u0103 s\u0103n\u0103tos\" width=\"843\" height=\"562\" title=\"Efectul yo-yo \u0219i dieta yo-yo au \u00eenvins stilul de via\u021b\u0103 s\u0103n\u0103tos\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2.&nbsp;Stabili\u021bi-v\u0103 obiective mici \u0219i realiste<\/h3>\n\n\n\n<p>Stabili\u021bi-v\u0103<b>&nbsp;obiective&nbsp;<\/b>mici \u0219i&nbsp;<b>realiste<\/b>&nbsp;pe care le pute\u021bi realiza. Dec\u00e2t&nbsp;<b>s\u0103 sl\u0103bi\u021bi 3 kilograme<\/b>&nbsp;pe s\u0103pt\u0103m\u00e2n\u0103, alege\u021bi mai degrab\u0103 s\u0103 sl\u0103bi\u021bi&nbsp;<b>doar jum\u0103tate de kilogram pe s\u0103pt\u0103m\u00e2n\u0103.<\/b>&nbsp;Preg\u0103ti\u021bi-v\u0103 \u00een detaliu modul \u00een care vre\u021bi s\u0103 sl\u0103bi\u021bi. Preg\u0103ti\u021bi-v\u0103&nbsp;<b>meniul<\/b>&nbsp;\u0219i face\u021bi cump\u0103r\u0103turile din timp.&nbsp;<b>\u00cencepe\u021bi treptat<\/b>&nbsp;\u0219i \u00eencet \u00eencepe\u021bi s\u0103 ad\u0103uga\u021bi mai multe obiective. Este mult mai u\u0219or<b>&nbsp;s\u0103 fi\u021bi motiva\u021bi&nbsp;<\/b>atunci c\u00e2nd sunte\u021bi preg\u0103ti\u021bi pentru succes. Ce obiective ar trebui s\u0103 v\u0103 stabili\u021bi?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cele ce urmeaz\u0103 v\u0103 oferim c\u00e2teva&nbsp;<b>reguli bine stabilite<\/b>, care au rezultat dintr-un studiu realizat&nbsp;<b>pe un grup de 120000 de persoane adulte,&nbsp;<\/b>care au reu\u0219it s\u0103&nbsp;<b>sl\u0103beasc\u0103 \u0219i s\u0103 \u00ee\u0219i men\u021bin\u0103&nbsp;<\/b>greutatea corporal\u0103 de-a lungul anilor. Iat\u0103 c\u00e2teva exemple:&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><span style=\"color: #666666;\"><b>Alimenta\u021bie s\u0103n\u0103toas\u0103:<\/b> fructe, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>, iaurt, alune<\/span><\/li><li><b>Evita\u021bi m\u00e2ncarea pr\u0103jit\u0103<\/b>: niciun fel de m\u00e2ncare pr\u0103jit\u0103, cartofi pr\u0103ji\u021bi sau chipsuri<\/li><li><b>Restric\u021biona\u021bi alimentele pe baz\u0103 de amidon:<\/b> cartofi &#8211; doar o cantitate bine controlat\u0103<\/li><li><b>Activitate fizic\u0103<\/b>: antrenamente executate \u00een mod cinstit \u0219i regulat sau alege\u021bi tipul de activitate fizic\u0103 care v\u0103 pasioneaz\u0103<\/li><li><b>Somn:<\/b> cel pu\u021bin 6 p\u00e2n\u0103 la 8 ore de somn pe noapte<\/li><li><strong>Mai pu\u021bin timp petrecut \u00een fa\u021ba televizorului:<\/strong> nu petrece\u021bi mai mult de 10 ore \u00een fa\u021ba televizorului pe s\u0103pt\u0103m\u00e2n\u0103<\/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. Schimba\u021bi-v\u0103 stilul de via\u021b\u0103<\/h3>\n\n\n\n<p>Un studiu realizat <b>pe un grup de 439 femei<\/b> supraponderale a confirmat c\u0103 schimbarea stilului de via\u021b\u0103 poate fi eficient\u0103 pentru <b>reducerea gr\u0103simii<\/b> \u0219i la persoanele care au trecut prin experien\u021ba efectului yo-yo. <span style=\"color: #ff6600;\">[20]<\/span> Lua\u021bi acest\u0103 informa\u021bie ca o \u00eencurajare care v\u0103 arat\u0103 c\u0103 <b>exist\u0103 posibilitatea s\u0103 sl\u0103bi\u021bi <\/b>\u0219i f\u0103r\u0103 a urma diferite diete \u0219i f\u0103r\u0103 a v\u0103 confrunta cu efectul yo-yo. Este suficient s\u0103 schimba\u021bi stilul de via\u021b\u0103, treptat s\u0103 \u00eencepe\u021bi s\u0103 face\u021bi exerci\u021bii fizice, s\u0103&nbsp;<b>evita\u021bi obiceiurile nes\u0103n\u0103toase<\/b> \u0219i astfel ve\u021bi reu\u0219i. Pute\u021bi \u00eencepe prin a v\u0103 prepara m\u00e2nc\u0103ruri inspir\u00e2ndu-v\u0103 din&nbsp;<a title=\"Retete fitness GymBeam\" href=\"https:\/\/gymbeam.ro\/blog\/retete\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">re\u021betele noastre fitness<\/a>.<\/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.&nbsp;Nu v\u0103 stresa\u021bi pentru fiecare calorie \u00een plus<\/h3>\n\n\n\n<p>\u00centr-adev\u0103r, scopul dietei este&nbsp;<b>reducerea kilogramelor<\/b>&nbsp;prin calcularea aportului \u0219i consumului de calorii. Pentru \u00eenceput acest lucru este foarte<b>&nbsp;dificil,&nbsp;<\/b>deoarece \u00een permanen\u021b\u0103 ve\u021bi calcula num\u0103rul de calorii \u0219i&nbsp;<b>nu ve\u021bi vedea niciun fel de rezultat<\/b>. Chiar dac\u0103 face\u021bi totul ca la carte, greutatea voastr\u0103 poate&nbsp;<b>oscila<\/b>, de exemplu diminea\u021ba pute\u021bi c\u00e2nt\u0103ri mai pu\u021bin dec\u00e2t seara. Greutatea voastr\u0103 corporal\u0103 depinde \u0219i de&nbsp;<b>starea de hidratare&nbsp;<\/b>\u0219i de o serie de al\u021bi factori. Aten\u021bie,&nbsp;<b>nu v\u0103 panica\u021bi.<\/b>&nbsp;Re\u021bine\u021bi c\u0103 dac\u0103 ve\u021bi urm\u0103ri cu stricte\u021be aportul de calorii,&nbsp;<b>ve\u021bi fi foarte stresat,<\/b>&nbsp;ceea ce va duce la cre\u0219terea nivelului de&nbsp;<b>cortizol&nbsp;<\/b>care provoac\u0103 senza\u021bia de<b>&nbsp;foame excesiv\u0103<\/b>.&nbsp;<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>\u00cen loc s\u0103 urm\u0103ri\u021bi fiecare calorie, g\u00e2ndi\u021bi-v\u0103 la modul \u00een care alimenta\u021bia s\u0103n\u0103toas\u0103 \u0219i exerci\u021biile v\u0103&nbsp;<b>influen\u021beaz\u0103 \u00een mod pozitiv s\u0103n\u0103tatea voastr\u0103.&nbsp;<\/b>Ve\u021bi fi plini de energie \u0219i for\u021b\u0103, \u0219i prin urmare, ar trebui s\u0103 urm\u0103ri\u021bi \u0219i&nbsp;<b>s\u0103 v\u0103 bucura\u021bi de efectele pozitive<\/b>&nbsp;ale noului vostru stil de via\u021b\u0103.<\/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. Suportul celor din jur este foarte important<\/h3>\n\n\n\n<p>Aici nu este vorba doar <b>de voin\u021ba voastr\u0103 puternic\u0103<\/b>. \u00cemp\u0103rt\u0103\u0219i\u021bi planurile voastre cu <b>persoanele din jurul vostru,<\/b> care cu siguran\u021b\u0103 v\u0103 vor sprijini. Aici pute\u021bi include \u0219i persoanele din mediul online \u0219i v\u0103 pot ajuta \u0219i diferite <b>aplica\u021bii sau site-uri,<\/b> iar despre acestea pute\u021bi citi \u0219i \u00een articolul nostru: <a title=\"8 cele mai bune site-uri web \u0219i aplica\u021bii de fitness\" href=\"https:\/\/gymbeam.ro\/blog\/8-aplicatii-si-site-uri-mobile-care-va-vor-ajuta-sa-va-gasiti-motivatia-pentru-fitness\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">cele mai bune aplica\u021bii \u0219i site-uri fitness<\/a>.<\/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=\"Combate\u021bi efectul yo-yo cu sprijinul familiei \u0219i al prietenilor\" width=\"843\" height=\"690\" title=\"Combate\u021bi efectul yo-yo cu sprijinul familiei \u0219i al prietenilor\"\/><\/figure><\/div>\n\n\n\n<p>Dac\u0103 o s\u0103 v\u0103 sf\u0103tui\u021bi cu prietenii \u0219i cuno\u0219tin\u021bele voastre cu privire la alimenta\u021bie, re\u021bete, dar \u0219i progrese, <b>ve\u021bi fi \u00een permanen\u021b\u0103 motiva\u021bi s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi stilul de via\u021b\u0103<\/b>. De asemenea, exist\u0103 o \u0219ans\u0103 mult mai mic\u0103 s\u0103 abandona\u021bi acest stil \u0219i s\u0103 v\u0103 l\u0103sa\u021bi <b>ispiti\u021bi.<\/b> V\u0103 \u021binem pumnii <b>\u00een lupta \u00eempotriva efectului yo-yo.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>A\u021bi tr\u0103it pe propria piele efectul yo-yo<\/b>? Scrie\u021bi-ne \u00een sec\u021biunea de comentarii cum a\u021bi reu\u0219it s\u0103 sc\u0103pa\u021bi de acest cerc vicios &#8211; de \u00eengr\u0103\u0219are \u0219i sl\u0103bire, \u0219i astfel \u00eei&nbsp;<b>pute\u021bi inspira \u0219i pe cei din jurul vostru.<\/b> Dac\u0103 v-a pl\u0103cut articolul nostru, nu uita\u021bi s\u0103 \u00eel <b>distribui\u021bi<\/b>&nbsp;\u0219i poate astfel \u0219i persoanele din jurul vostru vor \u00eenlocui dietele ineficiente cu alegerea unui stil de via\u021b\u0103 s\u0103n\u0103tos.<\/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>Efectul yo-yo este rezultatul unei diete care poate provoca probleme de s\u0103n\u0103tate. Evita\u021bi-l schimb\u00e2nd stilul de via\u021b\u0103 \u0219i reduc\u00e2nd greutatea \u00eentr-un mod s\u0103n\u0103tos.<\/p>\n","protected":false},"author":25,"featured_media":109424,"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":[6482,7604,6866,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-264573","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-dieta-ro","9":"tag-greutate","10":"tag-metabolism-ro","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>Efectul yo-yo \u0219i cum poate fi prevenit - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Efectul yo-yo este rezultatul unei diete care poate provoca probleme de s\u0103n\u0103tate. Evita\u021bi-l schimb\u00e2nd stilul de via\u021b\u0103 \u0219i reduc\u00e2nd greutatea \u00eentr-un mod s\u0103n\u0103tos.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/cum-putem-combate-efectul-yo-yo\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Efectul yo-yo \u0219i cum poate fi prevenit - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Efectul yo-yo este rezultatul unei diete care poate provoca probleme de s\u0103n\u0103tate. Evita\u021bi-l schimb\u00e2nd stilul de via\u021b\u0103 \u0219i reduc\u00e2nd greutatea \u00eentr-un mod s\u0103n\u0103tos.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-03-02T12:57:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-07T18:27:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/mageblog\/fb-jojo-efekt1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Efectul yo-yo \u0219i cum poate fi prevenit\",\"datePublished\":\"2019-03-02T12:57:00+00:00\",\"dateModified\":\"2023-09-07T18:27:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/\"},\"wordCount\":2750,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-jojo-efekt1.png\",\"keywords\":[\"diet\u0103\",\"greutate\",\"metabolism\",\"pierdere \u00een greutate\"],\"articleSection\":[\"Cum s\u0103 pierzi \u00een greutate\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/\",\"name\":\"Efectul yo-yo \u0219i cum poate fi prevenit - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-jojo-efekt1.png\",\"datePublished\":\"2019-03-02T12:57:00+00:00\",\"dateModified\":\"2023-09-07T18:27:42+00:00\",\"description\":\"Efectul yo-yo este rezultatul unei diete care poate provoca probleme de s\u0103n\u0103tate. Evita\u021bi-l schimb\u00e2nd stilul de via\u021b\u0103 \u0219i reduc\u00e2nd greutatea \u00eentr-un mod s\u0103n\u0103tos.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-jojo-efekt1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-jojo-efekt1.png\",\"width\":1200,\"height\":628},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Efectul yo-yo \u0219i cum poate fi prevenit\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Efectul yo-yo \u0219i cum poate fi prevenit - GymBeam Blog","description":"Efectul yo-yo este rezultatul unei diete care poate provoca probleme de s\u0103n\u0103tate. Evita\u021bi-l schimb\u00e2nd stilul de via\u021b\u0103 \u0219i reduc\u00e2nd greutatea \u00eentr-un mod s\u0103n\u0103tos.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/cum-putem-combate-efectul-yo-yo\/","og_type":"article","og_title":"Efectul yo-yo \u0219i cum poate fi prevenit - GymBeam Blog","og_description":"Efectul yo-yo este rezultatul unei diete care poate provoca probleme de s\u0103n\u0103tate. Evita\u021bi-l schimb\u00e2nd stilul de via\u021b\u0103 \u0219i reduc\u00e2nd greutatea \u00eentr-un mod s\u0103n\u0103tos.","og_url":"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/","og_site_name":"GymBeam Blog","article_published_time":"2019-03-02T12:57:00+00:00","article_modified_time":"2023-09-07T18:27:42+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/mageblog\/fb-jojo-efekt1.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Efectul yo-yo \u0219i cum poate fi prevenit","datePublished":"2019-03-02T12:57:00+00:00","dateModified":"2023-09-07T18:27:42+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/"},"wordCount":2750,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-jojo-efekt1.png","keywords":["diet\u0103","greutate","metabolism","pierdere \u00een greutate"],"articleSection":["Cum s\u0103 pierzi \u00een greutate"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/","url":"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/","name":"Efectul yo-yo \u0219i cum poate fi prevenit - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-jojo-efekt1.png","datePublished":"2019-03-02T12:57:00+00:00","dateModified":"2023-09-07T18:27:42+00:00","description":"Efectul yo-yo este rezultatul unei diete care poate provoca probleme de s\u0103n\u0103tate. Evita\u021bi-l schimb\u00e2nd stilul de via\u021b\u0103 \u0219i reduc\u00e2nd greutatea \u00eentr-un mod s\u0103n\u0103tos.","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-jojo-efekt1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-jojo-efekt1.png","width":1200,"height":628},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Efectul yo-yo \u0219i cum poate fi prevenit"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/264573","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=264573"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/264573\/revisions"}],"predecessor-version":[{"id":494469,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/264573\/revisions\/494469"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/109424"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=264573"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=264573"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=264573"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=264573"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=264573"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}