{"id":313695,"date":"2020-12-10T13:52:00","date_gmt":"2020-12-10T12:52:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=313695"},"modified":"2023-05-05T10:17:32","modified_gmt":"2023-05-05T08:17:32","slug":"cum-va-impiedica-gustarile-sa-pierdeti-in-greutate-11-moduri-usoare-de-a-va-tine-dieta-sub-control","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-va-impiedica-gustarile-sa-pierdeti-in-greutate-11-moduri-usoare-de-a-va-tine-dieta-sub-control\/","title":{"rendered":"Cum v\u0103 \u00eempiedic\u0103 gust\u0103rile s\u0103 pierde\u021bi \u00een greutate? 11 Moduri u\u0219oare de a v\u0103 \u021bine dieta sub control"},"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-va-impiedica-gustarile-sa-pierdeti-in-greutate-11-moduri-usoare-de-a-va-tine-dieta-sub-control\/#In_medie_luati_zilnic_aproximativ_200_de_decizii_legate_de_mancare\" title=\"\u00cen medie lua\u021bi zilnic aproximativ 200 de decizii legate de m\u00e2ncare.\">\u00cen medie lua\u021bi zilnic aproximativ 200 de decizii legate de m\u00e2ncare.<\/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-va-impiedica-gustarile-sa-pierdeti-in-greutate-11-moduri-usoare-de-a-va-tine-dieta-sub-control\/#Cump_pot_gustarile_practic_sa_impiedice_pierderea_in_greutate\" title=\"Cump pot gust\u0103rile practic s\u0103 \u00eempiedice pierderea \u00een greutate?\">Cump pot gust\u0103rile practic s\u0103 \u00eempiedice pierderea \u00een greutate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/cum-va-impiedica-gustarile-sa-pierdeti-in-greutate-11-moduri-usoare-de-a-va-tine-dieta-sub-control\/#Ce_vor_manca_de_fapt_Anne_si_George_in_timpul_unei_zile_si_ce_ar_trebui_sa_manance_pentru_a_pierde_in_greutate\" title=\"Ce vor m\u00e2nca de fapt Anne \u0219i George \u00een timpul unei zile \u0219i ce ar trebui s\u0103 m\u0103n\u00e2nce pentru a pierde \u00een greutate?\">Ce vor m\u00e2nca de fapt Anne \u0219i George \u00een timpul unei zile \u0219i ce ar trebui s\u0103 m\u0103n\u00e2nce pentru a pierde \u00een greutate?<\/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\/cum-va-impiedica-gustarile-sa-pierdeti-in-greutate-11-moduri-usoare-de-a-va-tine-dieta-sub-control\/#De_ce_Anett_si_George_nu_pierd_in_greutate_desi_au_mesele_pregatite\" title=\"De ce Anett \u0219i George nu pierd \u00een greutate, de\u0219i au mesele preg\u0103tite?\">De ce Anett \u0219i George nu pierd \u00een greutate, de\u0219i au mesele preg\u0103tite?<\/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\/cum-va-impiedica-gustarile-sa-pierdeti-in-greutate-11-moduri-usoare-de-a-va-tine-dieta-sub-control\/#11_Moduri_de_a_reduce_gustarile_si_mancatul_inconstient\" title=\"11 Moduri de a reduce gust\u0103rile \u0219i m\u00e2ncatul incon\u0219tient\">11 Moduri de a reduce gust\u0103rile \u0219i m\u00e2ncatul incon\u0219tient<\/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\/cum-va-impiedica-gustarile-sa-pierdeti-in-greutate-11-moduri-usoare-de-a-va-tine-dieta-sub-control\/#Cum_sa_distrugeti_usor_obiceiurile_nesanatoase\" title=\"Cum s\u0103 distruge\u021bi u\u0219or obiceiurile nes\u0103n\u0103toase?\">Cum s\u0103 distruge\u021bi u\u0219or obiceiurile nes\u0103n\u0103toase?<\/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\/cum-va-impiedica-gustarile-sa-pierdeti-in-greutate-11-moduri-usoare-de-a-va-tine-dieta-sub-control\/#Ce_sa_retineti\" title=\"Ce s\u0103 re\u021bine\u021bi?\">Ce s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong style=\"border-radius: 2px; background-color: rgba(102, 102, 102, 0.2); font-family: 'Open Sans', sans-serif; white-space: pre-wrap;\" data-rich-text-format-boundary=\"true\">&#8220;Nu m\u0103n\u00e2nc aproape deloc \u0219i totu\u0219i nu pot pierde \u00een greutate,&#8221;<\/strong><span style=\"font-family: 'Open Sans', sans-serif; white-space: pre-wrap;\"> este unul din lucrurile pe care terapeu\u021bii \u00een nutri\u021bie \u0219i nutri\u021bioni\u0219tii \u00eel aud de la clien\u021bii lor suspicios de frecvent \u00een timpul consulta\u021biilor. Totu\u0219i, dup\u0103 o analiz\u0103 atent\u0103 a meniului, apare de obicei o revela\u021bie \u0219ocant\u0103 privind modul \u00een care caloriile \u00ee\u0219i g\u0103sesc drumul c\u0103tre voi.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Poate a\u021bi observat c\u0103 \u00een timpul zilei merge\u021bi destul de des la buc\u0103t\u0103rie<\/strong>, \u00een c\u0103utarea a &#8220;ceva bun&#8221;. Sau c\u00e2nd v\u0103 trezi\u021bi, \u021bine\u021bi ambalajul gol al ciocolatei ce era p\u0103strat\u0103 pentru vremuri grele \u0219i v\u0103 g\u00e2ndi\u021bi &#8211; ce s-a \u00eent\u00e2mplat? Sau ce spune\u021bi de o sear\u0103 cu filmul poli\u021bist preferat, \u00een timpul c\u0103ruia v\u0103 \u00eenghea\u021b\u0103 s\u00e2ngele \u00een vene, iar chipsurile \u0219i popcornul dispar din castron cu viteza luminii? <strong>Alegerea, gust\u0103rilor nepotrivite<\/strong> duc la o cre\u0219tere a aportului de energie, care se poate reflecta printr-o cre\u0219tere \u00een greutate sa frustrare, deoarece nu pute\u021bi pierde kilogramele \u00een plus.<\/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=\"In_medie_luati_zilnic_aproximativ_200_de_decizii_legate_de_mancare\"><\/span>\u00cen medie lua\u021bi zilnic aproximativ 200 de decizii legate de m\u00e2ncare.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unele persoane se g\u00e2ndesc la m\u00e2ncare tot timpul, ca s\u0103 spunem a\u0219a, iar altele doar atunci c\u00e2nd le este foame, au poft\u0103 de ceva sau atunci c\u00e2nd simt mirosul de p\u00e2ine proasp\u0103t\u0103 de la brut\u0103rie. \u00cen medie, conform oamenilor de \u0219tiin\u021b\u0103, fiecare dintre noi ia aproximativ <strong>200 de decizii legate de m\u00e2ncare \u00een fiecare zi<\/strong>. \u0218i ce este cel mai interesant? <strong>Faptul c\u0103 suntem con\u0219tien\u021bi doar de o frac\u021biune dintre acestea<\/strong> iar restul au loc cumva \u00een modul autopilot \u0219i conform obiceiurilor noastre dintr-o via\u021b\u0103 anterioar\u0103. Acest lucru poate duce la m\u00e2ncatul \u0219i gust\u0103rile nechibzuite cu o probabilitate mai mare de supraalimentare \u0219i cre\u0219tere \u00een greutate.<span class=\"tadv-color\" 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><strong data-rich-text-format-boundary=\"true\">Cu to\u021bii avem propriile obiceiuri alimentare<\/strong>. \u0218i sincer vorbind, acestea sunt foarte pl\u0103cute, \u0219i pentru c\u0103<strong> m\u00e2ncatul poate stimula centrii recompensei din creierul nostru,<\/strong> care manifest\u0103 satisfac\u021bie prin eliberarea neurotransmi\u021b\u0103torilor dopamin\u0103 \u0219i de aceea ne sim\u021bim bine \u0219i ferici\u021bi. De aceea un desert ocazional, o bucat\u0103 de ciocolat\u0103 la cafea sau un castron cu nuci \u00een fa\u021ba televizorului devine rapid un obicei regulat \u00een via\u021ba de zi cu zi \u0219i facem acest lucru \u00een mod automat. Dac\u0103 sunte\u021bi interesa\u021bi de ce nu vede\u021bi rezultate \u00een ciuda efortului depus, citi\u021bi articolul nostru <strong><a class=\"ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-nu-vedeti-rezultatele-dietei-si-ale-efortului-din-sala-de-sport-va-prezentam-cateva-sugestii-cum-sa-reusiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">De ce nu vede\u021bi rezultatele dietei \u0219i ale efortului din sala de sport? V\u0103 prezent\u0103m c\u00e2teva sugestii cum s\u0103 reu\u0219i\u021bi!<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-1124x749.jpg\" alt=\"11 Moduri u\u0219oare de a sc\u0103pa de gust\u0103ri \u0219i de a v\u0103 \u021bine dieta sub control\" class=\"wp-image-193210\" width=\"843\" height=\"562\" title=\"11 Moduri u\u0219oare de a sc\u0103pa de gust\u0103ri \u0219i de a v\u0103 \u021bine dieta sub control\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cump_pot_gustarile_practic_sa_impiedice_pierderea_in_greutate\"><\/span>Cump pot gust\u0103rile practic s\u0103 \u00eempiedice pierderea \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Pentru a v\u0103 ar\u0103ta cum ron\u021b\u0103itul poate \u00eempiedica pierderea \u00een greutate, haide s\u0103 analiz\u0103m un cuplu imaginar, Anne \u0219i <span data-preserver-spaces=\"true\">George<\/span><\/strong>. Anne \u0219i George locuiesc \u00eempreun\u0103 de ceva vreme \u0219i \u00een prezent, datorit\u0103 situa\u021biei actuale, lucreaz\u0103 am\u00e2ndoi de acas\u0103. Deoarece au mai mult timp, au decis s\u0103-l foloseasc\u0103 pentru a-\u0219i \u00eembun\u0103t\u0103\u021bii stilul de via\u021b\u0103 \u0219i a sc\u0103pa de c\u00e2teva kilograme \u00een plus. Pentru a-\u0219i controla aportul de energie, preg\u0103tesc mesele \u00een avans. Au stabilit un deficit caloric zilnic de 500 kcal care este potrivit pentru a pierde \u00een greutate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u0218i cum reu\u0219esc s\u0103 piard\u0103 \u00een greutate? Vede\u021bi \u00een urm\u0103toarea poveste.<\/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=\"Ce_vor_manca_de_fapt_Anne_si_George_in_timpul_unei_zile_si_ce_ar_trebui_sa_manance_pentru_a_pierde_in_greutate\"><\/span>Ce vor m\u00e2nca de fapt Anne \u0219i George \u00een timpul unei zile \u0219i ce ar trebui s\u0103 m\u0103n\u00e2nce pentru a pierde \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Seara trecut\u0103, Anne \u0219i George au urm\u0103rit Money Heist, pe care l-au v\u0103zut p\u00e2n\u0103 la sf\u00e2r\u0219it \u0219i au mers s\u0103 doarm\u0103 t\u00e2rziu, am\u00e2ndoi se trezesc \u00eenainte de 9 diminea\u021ba. La nou\u0103 \u0219i jum\u0103tate, \u00ee\u0219i \u00eencep ziua de lucru la biroul de acas\u0103 \u0219i trebuie s\u0103 m\u0103n\u00e2nce ceva deoarece, f\u0103r\u0103 mic dejun, nu se pot concentra pe deplin la serviciu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Mic dejun:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La micul dejun, am\u00e2ndoi m\u0103n\u00e2nc\u0103 <a href=\"https:\/\/gymbeam.ro\/protein-porridge-1000-g-gymbeam.html\" class=\"ek-link\">terci<\/a> aproape \u00een fiecare zi, pe care l-au introdus \u0219i \u00een meniul lor. Odat\u0103 \u00een buc\u0103t\u0103rie, Anne a pus ibricul pe foc pentru a \u00eenc\u0103lzi ap\u0103 pentru <a href=\"https:\/\/gymbeam.ro\/cafeina\" class=\"ek-link\">cafeaua<\/a> de diminea\u021b\u0103. \u00cen timp ce amesteca fulgii de ov\u0103z \u00een crati\u021b\u0103, <strong>a rupt o bucat\u0103 \u00een plus din ciocolata menit\u0103 pentru ov\u0103zul de la micul dejun, spun\u00e2nd c\u0103 este doar o bucat\u0103 de ciocolat\u0103 de calitate.<\/strong> \u00centre timp, George a venit \u00een buc\u0103t\u0103rie \u0219i a \u00eenceput s\u0103 fac\u0103 cafeaua. Anne prefer\u0103 cappuccino, a\u0219a c\u0103 a f\u0103cut-o cu lapte integral, iar George \u0219i-a f\u0103cut&nbsp; o cafea Americano, de asemenea cu lapte integral \u0219i sirop de ar\u021bar. Dar am\u00e2ndoi au pl\u0103nuit s\u0103 foloseasc\u0103 lapte semi-degresat. \u00cen timpul aromatiz\u0103rii finale a micului dejun, Anne a pus o <strong>linguri\u021b\u0103 generoas\u0103 de <a class=\"ek-link ek-link\" aria-label=\"unt de arahide (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">unt de arahide<\/a><\/strong> \u00een ambele por\u021bii pentru a ar\u0103ta frumos.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Calorii peste plan:<\/span><\/strong><\/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 data-rich-text-format-boundary=\"true\">Anne: <\/strong>o bucat\u0103 de ciocolat\u0103 neagr\u0103 70% (108 kcal), <span data-preserver-spaces=\"true\">diferen\u021ba dintre laptele&nbsp;<\/span>semi-degresat <span data-preserver-spaces=\"true\">\u0219i laptele&nbsp;<\/span>integral&nbsp;<span data-preserver-spaces=\"true\">la<\/span> 100 ml (20 kcal) <span data-preserver-spaces=\"true\">\u0219i 20 g extra unt de arahide<\/span> (120 kcal) = 248 kcal<\/li><li><span data-preserver-spaces=\"true\"><strong data-rich-text-format-boundary=\"true\">George<\/strong>: diferen\u021ba dintre laptele integral \u0219i laptele semi-degresat per 100 ml (20 kcal), 20 ml sirop de ar\u021bar (52 kcal) \u0219i 20 g unt de arahide peste plan (120 kcal) = 192 kcal<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Dup\u0103 micul dejun, am\u00e2ndoi s-au apucat de lucru<\/strong>, dar dup\u0103 vreo dou\u0103 ore, am\u00e2ndoi s-au \u00eent\u00e2lnit \u00een buc\u0103t\u0103rie pentru a face ceai. <strong>Am\u00e2ndoi au poft\u0103 de ceva<\/strong>&nbsp; \u0219i iau o gustare programat\u0103 peste o or\u0103. George deschide frigiderul \u0219i g\u0103se\u0219te un castron de guacamole la nivelul ochilor pe care \u00eel \u00eentinde pe o felie de p\u00e2ine cu f\u0103in\u0103 integral\u0103, iar Anne descoper\u0103 ultimii biscui\u021bi din c\u0103mar\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Calorii peste plan:<\/span><\/strong><\/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><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Anne<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">: 20g biscui\u021bi 97 kcal) = 97 kcal<\/span><\/li><li><span data-preserver-spaces=\"true\"><strong data-rich-text-format-boundary=\"true\">George<\/strong>: 30 g p\u00e2ine cu f\u0103in\u0103 integral\u0103 (75 kcal) \u0219i 50 g of guacamole (65 kcal) = 140 kcal<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Gustare \u0219i Pr\u00e2nz:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Am\u00e2ndoi m\u0103n\u00e2nc\u0103 gustarea conform planului<\/strong> \u0219i \u00een timpul pr\u00e2nzului, convin s\u0103 mearg\u0103 <a class=\"ek-link ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">s\u0103 alerge \u00een natur\u0103<\/a> pentru a \u00eendeplini planul \u0219i a-\u0219i limpezi mintea de sarcinile de la serviciu. <strong><span data-preserver-spaces=\"true\">George<\/span><\/strong> <strong>adaug\u0103 pr\u00e2nzului s\u0103u \u00een jur de 50 ml de &#8220;Sos Sweet Chilli &#8221; \u0219i aproximativ 150 grame<\/strong> de Pad Thai cu pui, <strong>g\u00e2ndindu-se c\u0103 va alerga mai mult pentru a le arde.<\/strong> Anne este mul\u021bumit\u0103 de situa\u021bie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Calorii peste plan:<\/strong><\/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 data-rich-text-format-boundary=\"true\">Anne:<\/strong> 0 kcal<\/li><li><strong data-rich-text-format-boundary=\"true\">George:<\/strong> 50 ml Sos Sweet Chilli (80 kcal) \u0219i 150 g Pad Thai cu pui (200 kcal) = 280 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Cafeaua de dup\u0103 amiaz\u0103:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Anne \u0219i George sunt obi\u0219nui\u021bi s\u0103 mai bea o cafea la o or\u0103 dup\u0103 pr\u00e2nz deoarece cred c\u0103 pot lucra \u0219i se pot concentra mult mai bine. De aceast\u0103 dat\u0103, Anne se va ocupa de prepararea cafelei \u0219i va alege laptele semi-degresat corect pentru cappuccino \u0219i Americano. <strong>Anne are un moment \u00een care \u00ee\u0219i dore\u0219te ceva bun la cafea<\/strong>, a\u0219a c\u0103 deschide c\u0103mara \u0219i g\u0103se\u0219te batoane <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.ro\/batoane-energizante-batoane-din-ovaz\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Flapjack<\/a>, din care alege s\u0103 taie doar un sfert, deoarece este con\u0219tient\u0103 de valoarea sa energetic\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Calorii peste plan:<\/span><\/strong><\/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 data-rich-text-format-boundary=\"true\">Anne:<\/strong> 20g Flapjack (93 kcal) = 93 kcal<\/li><li><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">George<\/span>:<\/strong> 0 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Gustarea de dup\u0103 amiaz\u0103 \u0219i alergarea de dup\u0103 amiaz\u0103:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Deoarece am\u00e2ndoi sunt oarecum con\u0219tien\u021bi c\u0103 au m\u00e2ncat pu\u021bin mai mult dec\u00e2t trebuia, <strong>vor avea o alergare cu 20 de minute mai lung\u0103<\/strong> dec\u00e2t au pl\u0103nuit ini\u021bial \u0219i vor m\u00e2nca doar o parte din mas\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Calorii arse peste plan:<\/strong><\/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 data-rich-text-format-boundary=\"true\">Anne:<\/strong> 200 kcal<\/li><li><strong data-rich-text-format-boundary=\"true\">George:<\/strong> 240 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Cina \u0219i gustarea \u00een fa\u021ba televizorului:<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Deoarece Anne \u0219i George cred c\u0103 au ars un num\u0103r mare de calorii \u00eentr-o alergare prelungit\u0103 cu 20 minute<\/strong>, ca recompens\u0103, Anne va bea&nbsp;la cin\u0103 6 oz din vinul ei preferat, iar George va bea o bere. \u0218i cum este sear\u0103, iar Money Heist este un serial cu adev\u0103rat interesant, nu mai r\u0103m\u00e2ne dimic de f\u0103cut dec\u00e2t s\u0103 urm\u0103reasc\u0103 un nou episod. Anne preg\u0103te\u0219te un castronel cu nuci, deoarece sunt s\u0103n\u0103toase \u0219i chipsuri vegetale deoarece sunt mai bune dec\u00e2t cele de cartofi. \u00cen timp ce urm\u0103resc serialul, George are poft\u0103 de altceva \u0219i descoper\u0103 alune \u00eenvelite \u00een paprika, pe care le pune \u00eentr-un castron mic. \u00centre timp, Anne prepar\u0103 popcorn deoarece chiar are poft\u0103 \u0219i \u00eei lipse\u0219te cinematograful, unde nu au mai fost de mult timp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Calorii peste plan:<\/span><\/strong><\/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><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Anne<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">: 6 oz vin (125 kcal), 15 caju (123 kcal), 20 g chipsuri vegetale (100 kcal), 50 g popcorn (170 kcal) = 518 kcal<\/span><\/li><li><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">George<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">: 0.5 l de bere 12 \u00b0 (240 kcal), 20 buc\u0103\u021bi de caju (163 kcal), 20 g de chipsuri vegetale (100 kcal), 20 g de alune \u00eenvelite \u00een paprika, (105 kcal), 50 g de popcorn (150 kcal) = 758 kcal<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1-1124x749.jpg\" alt=\"Cum pot \u00eempiedica gust\u0103rile pierderea \u00een greutate?\" class=\"wp-image-193236\" width=\"843\" height=\"562\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1.jpg 1223w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_ce_Anett_si_George_nu_pierd_in_greutate_desi_au_mesele_pregatite\"><\/span>De ce Anett \u0219i George nu pierd \u00een greutate, de\u0219i au mesele preg\u0103tite?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-pregatiti-in-mod-eficient-mesele-in-avans\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong><em data-rich-text-format-boundary=\"true\">&#8220;Meal Preparation\u201c<\/em><\/strong><\/a>&nbsp; <strong>alias prepararea sistematic\u0103 a alimentelor este un instrument foarte folositor pentru pierderea \u00een greutate.<\/strong> Acest lucru se \u00eent\u00e2mpl\u0103 deoarece putem gestiona aportul de energie \u0219i orice gustare sau mas\u0103 peste plan \u00eenseamn\u0103 \u00eencetinirea sau \u00eempiedicarea pierderii \u00een greutate. <strong>Oamenii cred adesea c\u0103 exerci\u021biile fizice ard un num\u0103r mare de calorii<\/strong> \u0219i de aceea \u00ee\u0219i ofer\u0103 o recompens\u0103 dup\u0103 o astfel de performan\u021b\u0103, ceea ce este o gre\u0219eal\u0103. De asemenea, se gust\u0103 prea mult \u00een timpul g\u0103titului, lucru care poate \u00eensemna c\u0103 o persoan\u0103 &#8220;a gustat&#8221; o por\u021bie \u00eentreag\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un exemplu al unui cuplu modern, Anne \u0219i George, ar putea p\u0103rea ie\u0219it din comun, dar s-ar putea ca totu\u0219i s\u0103 nu fie departe de adev\u0103r. \u00cenc\u0103 exist\u0103 multe mituri printre oameni, conform c\u0103rora nu conteaz\u0103 c\u00e2t\u0103 m\u00e2ncare s\u0103n\u0103toas\u0103 consum\u0103m sau c\u0103 chipsurile vegetale sunt mai slabe caloric dec\u00e2t cele de cartofi. Dar acestea sunt mituri care apar\u021bin \u00een partea cea mai de jos a istoriei nutri\u021bionale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">C\u00e2te calorii au m\u00e2ncat Anne \u0219i George \u00een total peste plan?<\/h3>\n\n\n\n<p>Conform planului, Anne \u0219i George au stabilit un deficit caloric de 500 kcal. Dac\u0103 ad\u0103ug\u0103m la aceste 20 minute de alergare, \u00een aceast\u0103 zi model, Anne a ajuns la un deficit de 700 kcal, iar George la un deficit de 740 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Anne a ob\u021binut 756 kcal, iar George 1,330 kcal doar din gust\u0103ri. Dup\u0103 sc\u0103derea energiei consumate \u00een timpul alerg\u0103rii, ob\u021binem 556 kcal \u0219i 1,130 kcal. \u0218i din moment ce am\u00e2ndoi aveau un deficit caloric de 500 kcal stabilit \u00een planul lor de mese, trebuie s\u0103 deducem aceste numere \u0219i ob\u021binem un surplus de 256 kcal pentru Anne \u0219i 630 kcal pentru George.<\/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 caption-align-center\"><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>ANNE<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>GEORGE<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Alimente conform planului<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">-700 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">-740 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Alimente conform planului \u0219i &#8220;gust\u0103ri&#8221;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">+256 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">+ 630 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Moduri_de_a_reduce_gustarile_si_mancatul_inconstient\"><\/span>11 Moduri de a reduce gust\u0103rile \u0219i m\u00e2ncatul incon\u0219tient<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ce sunt gust\u0103rile mai exact?<\/strong> Le putem \u00een\u021belege ca <strong>m\u00e2ncatul neplanificat \u0219i repetat \u00eentre mesele principale.<\/strong> Dac\u0103 manca\u021bi doar fructe \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>, nu va fi o problem\u0103 pentru voi, dar \u00eendr\u0103znesc s\u0103 spun c\u0103 nu este cazul pentru cei mai mul\u021bi dintre voi. S\u0103 vedem c\u00e2teva moduri simple \u00een care pute\u021bi lupta \u00eempotriva gust\u0103rilor \u0219i elimina din stilul 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=\"is-style-default wp-block-heading\">1. \u00cencetini\u021bi \u0219i g\u00e2ndi\u021bi-v\u0103 de ce vre\u021bi &#8220;ceva bun&#8221;?<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Fiecare dintre noi este magician \u00een felul s\u0103u<\/strong>. Cine a reu\u0219it s\u0103 fac\u0103 s\u0103 dispar\u0103 chipsuri, un castron plin cu popcorn sau un baton de ciocolat\u0103? C\u00e2nd sim\u021bi\u021bi c\u0103 se apropie urm\u0103torul &#8220;truc magic&#8221; fi\u021bi de\u0219tep\u021bi, respira\u021bi ad\u00e2nc \u0219i \u00eencerca\u021bi s\u0103 v\u0103 g\u00e2ndi\u021bi, <strong>de ce vre\u021bi ceva bun?<\/strong><\/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 data-rich-text-format-boundary=\"true\">Chiar v\u0103 e foame sau doar ave\u021bi poft\u0103 de ceva dulce?<\/strong> Ve\u021bi salva multe calorii dac\u0103 m\u00e2nca\u021bi doar c\u00e2teva bace sau alte <a class=\"ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/fructele-si-pierderea-in-greutate-ce-fructe-au-cele-mai-putine-calorii\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fructe potrivite<\/a>. <strong>Pute\u021bi \u00eencerca strugurii congela\u021bi.<\/strong> Doar pune\u021bi-i \u00een congelator timp de c\u00e2teva ore, iar pl\u0103cerea dulce cu un minimum de calorii v\u0103 st\u0103 la dispozi\u021bie.<\/li><li><strong data-rich-text-format-boundary=\"true\">Sunte\u021bi plictisi\u021bi?<\/strong> \u00cen special \u00eentr-o perioad\u0103 \u00een care suntem for\u021ba\u021bi s\u0103 r\u0103m\u00e2nem acas\u0103, pute\u021bi experimenta episoade lungi de plictiseal\u0103. Dar m\u00e2ncatul pentru a lupta \u00eempotriva sa este doar un mod de a cre\u0219te masa corporal\u0103. <strong>\u00cencerca\u021bi s\u0103 face\u021bi ceva pentru care nu a\u021bi avut timp dar v-a\u021bi dorit \u00eentotdeauna s\u0103 \u00eenv\u0103\u021ba\u021bi acel lucru.<\/strong> De exemplu, ce spune\u021bi s\u0103 \u00eencepe\u021bi s\u0103 \u00eenv\u0103\u021ba\u021bi o limb\u0103 str\u0103in\u0103, s\u0103 c\u00e2nta\u021bi la un instrument muzical, s\u0103 ob\u021bine\u021bi o competen\u021b\u0103 \u00een programare sau \u00eentr-un domeniu care v-a interesat mereu, datorit\u0103 num\u0103rului de cursuri online. Exist\u0103 nenum\u0103rate posibilit\u0103\u021bi. Cheia este s\u0103 nu-i acorda\u021bi plictiselii nicio \u0219ans\u0103.<\/li><li><strong data-rich-text-format-boundary=\"true\">V-a sup\u0103rat cineva, ceva v-a influen\u021bat sau v\u0103 confrunta\u021bi cu stresul cronic?<\/strong> M\u00e2ncatul emo\u021bional este una dintre cele mai comune\n<ul id=\"block-e9d53780-4e59-4f9d-8ce2-d05c788b3b08\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" contenteditable=\"true\" aria-multiline=\"true\" aria-label=\"Block: List\" data-block=\"e9d53780-4e59-4f9d-8ce2-d05c788b3b08\" data-type=\"core\/list\" data-title=\"List\">\n \t<li><strong data-rich-text-format-boundary=\"true\">Sunte\u021bi \u00eentotdeauna \u00eenconjura\u021bi de m\u00e2ncare?<\/strong> Anumite medii sau situa\u021bii v\u0103 pot face s\u0103 pofti\u021bi la ceva bun, chiar\u0103 dac\u0103 nu v\u0103 este foame. Din experien\u021be anterioare, pute\u021bi m\u00e2nca, de exemplu, c\u00e2nd c\u0103l\u0103tori\u021bi cu ma\u0219ina, trenul sau c\u00e2nd face\u021bi cafea \u0219i sta\u021bi pe canapea. <strong>Ave\u021bi grij\u0103, fi\u021bi de\u0219tep\u021bi \u0219i con\u0219tien\u021bi de fiecare dat\u0103 c\u00e2nd vi se \u00eent\u00e2mpl\u0103 un astfel de lucru.<\/strong> Astfel pute\u021bi distruge gradual \u0219i \u00een mod con\u0219tient acest obicei nes\u0103n\u0103tos.<\/li>\n<\/ul>\nstrategii pentru a face fa\u021b\u0103 acestora. Din p\u0103cate, func\u021bioneaz\u0103 doar pentru o scurt\u0103 perioad\u0103 de timp \u0219i nu ve\u021bi g\u0103si o solu\u021bie la situa\u021bia dureroas\u0103 \u00eentr-o cutie de \u00eenghe\u021bat\u0103. De asemenea nu ve\u021bi sc\u0103pa de stres datorit\u0103 ciocolatei \u0219i sticlei de vin. Simplul fapt c\u0103 pute\u021bi identifica declan\u0219atorul poftei compulsive de ceva bun v\u0103 ofer\u0103 o armp puternic\u0103 a autocunoa\u0219terii. <strong>\u00cen loc de a m\u00e2nca emo\u021bional \u00eencerca\u021bi s\u0103 juca\u021bi sporturi<\/strong> \u0219i elibera\u021bi-v\u0103 de \u00eenc\u0103rc\u0103tura emo\u021bional\u0103 \u00een alte moduri, de asemenea, pute\u021bi \u00eencerca una din formele de medita\u021bie sau \u00eent\u0103rirea corpuui \u00een ap\u0103 rece.<\/li><li><strong data-rich-text-format-boundary=\"true\">Sunte\u021bi \u00eentotdeauna \u00eenconjura\u021bi de m\u00e2ncare?<\/strong> Anumite medii sau situa\u021bii v\u0103 pot face s\u0103 pofti\u021bi la ceva bun, chiar\u0103 dac\u0103 nu v\u0103 este foame. Din experien\u021be anterioare, pute\u021bi m\u00e2nca, de exemplu, c\u00e2nd c\u0103l\u0103tori\u021bi cu ma\u0219ina, trenul sau c\u00e2nd face\u021bi cafea \u0219i sta\u021bi pe canapea. <strong>Ave\u021bi grij\u0103, fi\u021bi de\u0219tep\u021bi \u0219i con\u0219tien\u021bi de fiecare dat\u0103 c\u00e2nd vi se \u00eent\u00e2mpl\u0103 un astfel de lucru.<\/strong> Astfel pute\u021bi distruge gradual \u0219i \u00een mod con\u0219tient acest obicei nes\u0103n\u0103tos.<\/li><li><strong data-rich-text-format-boundary=\"true\">Sunte\u021bi femeie \u0219i v\u0103 afla\u021bi \u00eentr-un anumit moment al ciclului?<\/strong> Datorit\u0103 schimb\u0103rilor hormonale regulate din organismul unei femei, sunte\u021bi b\u00e2ntuite \u0219i de pofta pentru alimente dulci \u0219i grase. Sunte de vin\u0103 \u00een special nivelurile mai ridicate de progesteron \u0219i nivelurile mai sc\u0103zute de estrogen. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 o bun\u0103 oxigenare a corpului, pute\u021bi realiza c\u0103 pofta compulsiv\u0103 de ceva bun a disp\u0103rut. \u0218i dac\u0103 suferi\u021bi de o pierdere a motiva\u021biei de a face sport, citi\u021bi articolul nostru <a class=\"ek-link ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>5 sfaturi pentru a r\u0103m\u00e2ne activ, motivat \u0219i a nu \u00eenceta niciodat\u0103 s\u0103 face\u021bi sport, chiar \u0219i acas\u0103.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-1124x749.jpg\" alt=\"11 Moduri de a reduce gust\u0103rile \u0219i m\u00e2ncatul incon\u0219tient\" class=\"wp-image-193328\" width=\"843\" height=\"562\" title=\"11 Moduri de a reduce gust\u0103rile \u0219i m\u00e2ncatul incon\u0219tient\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. \u00centotdeauna vede\u021bi c\u00e2t\u0103 m\u00e2ncare a\u021bi consumat deja<\/h3>\n\n\n\n<p>Conform cercet\u0103torilor comportamentului, unul dintre motivele pentru care suntem mai predispu\u0219i la supraalimentare este lipsa unor stimuli vizuali externi care s\u0103 ne spun\u0103 c\u00e2t\u0103 m\u00e2ncare am consumat deja. Cercet\u0103torii \u0219i-au testat ipoteza pe 50 de studen\u021bi \u00eemp\u0103r\u021bi\u021bi \u00een mod aleatoriu \u00een 2 grupe \u0219i a\u0219eza\u021bi la 21 de mese. Cercet\u0103torii au observat c\u00e2te aripioare de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a> au m\u00e2ncat participan\u021bii la studiu \u00een timp ce urm\u0103reau sporturi la televizor. Consumatorii putea m\u00e2nca oric\u00e2\u00e2te aripioare de pui doreau. Jum\u0103tate dintre mese au fost cur\u0103\u021bate, \u00een timp ce cealalt\u0103 jum\u0103tate a adunat oase \u0219i resturi pe farfurii. Ce au descoperit cercet\u0103torii? <strong>Grupul de studen\u021bi care a adunat resturi de m\u00e2ncare pe farfurii a m\u00e2ncat \u00een medie cu 2 aripioare mai pu\u021bin<\/strong> \u00een compara\u021bie cu grupul care nu a primit feedback vizual referitor la cantitatea de m\u00e2ncare consumat\u0103.<span style=\"color: #ff6600;\" class=\"tadv-color\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ce pute\u021bi face?<\/strong> \u00centotdeauna fi\u021bi aten\u021bi la c\u00e2t\u0103 m\u00e2ncare a\u021bi consumat deja. Aici sunt incluse gr\u0103tarele vare, s\u0103rb\u0103torile mari sau cinele \u00een familie. Nu trebuie s\u0103 l\u0103sa\u021bi farfuriile direct \u00een fa\u021ba voastr\u0103, dar \u00eencerca\u021bi s\u0103 le pune\u021bi \u00eentr-un loc vizibil unde nu v\u0103 vor sta \u00een cale, astfel \u00eenc\u00e2t s\u0103 v\u0103 aminti\u021bi \u00een orice moment c\u00e2t\u0103 m\u00e2ncare a\u021bi consumat deja. Astfel, pute\u021bi \u00eenceta s\u0103 m\u00e2nca\u021bi \u0219i s\u0103 gusta\u021bi mai multe deserturi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. \u00centotdeauna alege\u021bi pachetul mai mic<\/h3>\n\n\n\n<p>Recent, lan\u021burile comerciale au oferit din ce \u00een ce mai multe ambalaje XXL la mai multe produse, rezult\u00e2nd \u00eentr-o cump\u0103rare mai frecvent\u0103. Dac\u0103 achizi\u021biona\u021bi pachete XXL de \u0219unc\u0103 de calitate sau iaurt pentru o familie mare, atunci nu este nimic gre\u0219it \u00een acest lucru. Dar <strong>nimeni nu are nevoie de un pachet gigantic de ciocolat\u0103, bomboane, chipsuri sau fructe oleaginoase \u00een c\u0103mara sa.<\/strong> \u00cen cele mai multe cazuri, acestea sunt gust\u0103ri care au o cantitate mare de energie \u00eentr-un volum mic. \u0218i de c\u00eete ori v-a\u021bi surpins merg\u00e2nd \u00een c\u0103mar\u0103 doar pentru a lua c\u00e2teva \u00eenghi\u021bituri de c\u00e2teva ori pe zi sau a\u021bi m\u00e2ncat o pung\u0103 XXL de chipsuri singur \u00een fa\u021ba televizorului?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ce pute\u021bi face?<\/strong> C\u00e2nd cump\u0103ra\u021bi astfel de alimente, g\u00e2ndi\u021bi-v\u0103 \u00eentotdeauna dac\u0103 v\u0103 sunt necesare \u0219i poate <strong>alege\u021bi pachete c\u00e2t mai mici posibil.<\/strong> Probabil ve\u021bi m\u00e2nca mult mia pu\u021bin \u00een timp ce v\u0103 uita\u021bi la televizor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<h3 class=\"is-style-default wp-block-heading\">4. A\u0219eza\u021bi alimentele extrem de tentante departe de ochii vo\u0219tri<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-1124x1124.jpg\" alt=\"Alege\u021bi un pachet mai mic \u0219i ascunde\u021bi alimentele extrem de tentante\" class=\"wp-image-193315\" title=\"Alege\u021bi un pachet mai mic \u0219i ascunde\u021bi alimentele extrem de tentante\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-1124x1124.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-400x400.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-150x150.jpg 150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-1536x1536.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-2048x2048.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2nd c\u0103uta\u021bi ceva bun, ve\u021bi deschide frigiderul, c\u0103mara \u0219i un dulap de buc\u0103t\u0103rie, unde ar putea fi ascuns ceva gustos. <strong>Alimentele aflate la nivelul ochilor sunt cele mai vizibile \u0219i pe acestea le alege\u021bi de obicei.<\/strong> Sau poate \u00eenc\u0103 mai ave\u021bi c\u00eeteva dulciuri pe masa din buc\u0103t\u0103rie pe care le consuma\u021bi la cafea? Cercet\u0103torii au f\u0103cut cutii de dulciuri disponibile pentru 40 de secretari \u00een timpul orelor de lucru, singura diferen\u021b\u0103 find c\u0103 unele cutii erau transparente, iar altele nu. Secretarii, care au avut cutiile transparente de ciocolat\u0103 la \u00eendem\u00e2n\u0103, au m\u00e2ncat aproape de 2 ori mai multe dulciuri dec\u00e2t cei care au avut cutii normale la \u00eendem\u00e2n\u0103. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ce pute\u021bi face?<\/strong> <em><strong>&#8220;Ceea ce nu se vede, se uit\u0103.&#8221;<\/strong><\/em> Acesta este un sfat a\u0219a de simpu. Rearnja\u021bi rafturile din c\u0103mar\u0103 \u0219i din frigider la nivelul ochilor \u0219i a\u0219eza\u021bi fructe, legume sau gemuri pe acestea. \u00cendep\u0103rta\u021bi recipientele vizibile de dulciuri din buc\u0103t\u0103rie \u0219i din camera de zi, pe care fie le da\u021bi cuiva sau le ascunde\u021bi undeva \u00een ad\u00e2ncurile c\u0103m\u0103rii. Dac\u0103 nu \u0219ti\u021bi cum s\u0103 v\u0103 organiza\u021bi buc\u0103t\u0103ria corect, citi\u021bi articolul nostru <strong><a class=\"ek-link ek-link ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-cum-sa-va-organizati-bucataria-pentru-a-reusi-sa-pierdeti-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">10 sfaturi despre cum s\u0103 v\u0103 organiza\u021bi buc\u0103t\u0103ria pentru a reu\u0219i s\u0103 pierde\u021bi \u00een greutate.<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Nu cump\u0103ra\u021bi bombe calorice sau cel pu\u021bin nu le cump\u0103ra\u021bi \u00een cantitate mare<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">De obicei avem poft\u0103 de alimente dulci, grase \u0219i s\u0103rate,<\/strong> care \u00een mod natural ne ofer\u0103 o satisfac\u021bie mai mare. Acesta este \u0219i motivul pentru care \u00een mod natural nu alegem legumele &#8220;ca ceva bun&#8221;. Dac\u0103 \u0219ti\u021bi c\u0103 pute\u021bi m\u00e2nca un pachet de 200-grame de fursecuri f\u0103r\u0103a clipi, cump\u0103ra\u021bi cel mai mic pachet posibil. Ideal, desigur, ar fi s\u0103 nu le cump\u0103ra\u021bi deloc, dar este necesar s\u0103 v\u0103 opri\u021bi gradual din a le m\u00e2nca.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">&#8220;Dac\u0103 ave\u021bi un frigider \u0219i o c\u0103mar\u0103 pline cu diferite alimente, exist\u0103 \u0219anse s\u0103 gusta\u021bi diferite alimente \u00een acela\u0219i timp,<\/span>\u201c<\/em> &nbsp;<a class=\"ek-link ek-link ek-link\" href=\"https:\/\/www.womenshealthmag.com\/weight-loss\/a19932858\/how-to-stop-snacking\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spune nutri\u021bionistul Keri Gans.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ce pute\u021bi fac?<\/strong> Descoperi\u021bi-v\u0103 sl\u0103biciunile \u0219i alimentele de care sunte\u021bi &#8220;dependen\u021bi&#8221;. Nu le cump\u0103ra\u021bi \u00een cantit\u0103\u021bi mari doar pentru c\u0103 sunt la ofert\u0103 \u0219i cump\u0103ra\u021bi cele mai mici pachete posibil. \u00cen timp, ideal ar fi s\u0103 nu le mai cump\u0103ra\u021bi deloc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Fi\u021bi con\u0219tient de caloriile din alimente \u0219i \u0219i imagina\u021bi-v\u0103 ce ar trebui s\u0103 face\u021bi pentru a le arde<\/h3>\n\n\n\n<p>Unul dintre cele mai eficiente instrumente \u00een lupta \u00eempotriva gust\u0103rilor este imagina\u021bia \u0219i cunoa\u0219terea valorii energetice a alimentelor. Vorbind de fursecuri, o medie de 100 grame (5 buc\u0103\u021bi) con\u021bine aproximativ 500 kcal, reprezent\u00e2nd cam \u00bc din <a class=\"ek-link ek-link ek-link\" href=\"https:\/\/eur-lex.europa.eu\/legal-content\/CS\/TXT\/PDF\/?uri=CELEX:52018XC0608(01)&amp;from=DE\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">consumul de referin\u021b\u0103<\/a> al unui adult obi\u0219nuit. Aceasta este, de exemplu, valoare energetic\u0103 medie a unui pr\u00e2nz sau a unei cine corecte. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">\u0218i ce ar trebui s\u0103 face\u021bi pentru a arde 500 kcal din 5 buc\u0103\u021bi de fursecuri?<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valorile de mai jos sunt medii \u0219i sunt valabile pentru b\u0103rba\u021bi de 80 kg \u0219i femei de 65 kg.<\/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><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Alergatul la 8 km\/h: <\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">45 minute pentru b\u0103rba\u021bi \u0219i 55 minute pentru femei.<\/span><\/li><li><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Mersul la 6.5 km\/h: <\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">75 minute pentru b\u0103rba\u021bi \u0219i 92 minute pentru femei.<\/span><\/li><li><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Ciclismul la o vitez\u0103 de aproximativ 20 km\/h:<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\"> 47 minute pentru un b\u0103rbat \u0219i 58 minute pentru o femeie.<\/span><\/li><li><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Antrenament la sal\u0103 (tot corpul):<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\"> 57 minute pentru b\u0103rba\u021bi \u0219i 71 minute pentru femei.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ce pute\u021bi face? Citi\u021bi ambalajele alimentelor \u0219i evita\u021bi bombele calorice.<\/strong> Ideal, cunoa\u0219te\u021bi-v\u0103 aportul zilnic caloric optim \u0219i compara\u021bi ce este mai bun? Fie 500 kcal din biscui\u021bi care nu v\u0103 vor satisface pe termen lung sau un pr\u00e2nz corect, dup\u0103 care v\u0103 ve\u021bi sim\u021bi bogat \u0219i v\u0103 va oferi to\u021bi nutrien\u021bii necesari. \u0218i dac\u0103 v\u0103 imagina\u021bi c\u00e2t sport trebuie s\u0103 face\u021bi pntru a arde energia din biscui\u021bi, s-ar putea s\u0103 nu-i mai consuma\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-1124x749.jpg\" alt=\"Fi\u021bi con\u0219tient de caloriile din alimente \u0219i \u0219i imagina\u021bi-v\u0103 ce ar trebui s\u0103 face\u021bi pentru a le arde\" class=\"wp-image-193289\" width=\"843\" height=\"562\" title=\"Fi\u021bi con\u0219tient de caloriile din alimente \u0219i \u0219i imagina\u021bi-v\u0103 ce ar trebui s\u0103 face\u021bi pentru a le arde\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Nu s\u0103ri\u021bi peste mese \u0219i be\u021bi suficient\u0103 ap\u0103<\/h3>\n\n\n\n<p>Dac\u0103 s\u0103ri\u021bi adesea peste mese, probabil sim\u021bi\u021bi nevoia de ceva dulce mai des \u0219i merge\u021bi mai des \u00een buc\u0103t\u0103rie. Aportul de lichide joac\u0103 \u0219i el un rol. Studiile au demonstrat c\u0103 b\u0103utul unui pahar de ap\u0103 \u00eeanintea unei mese poate reduce cantitatea de m\u00e2ncare consumat\u0103. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ce pute\u021bi face? \u00cen timpul zilei, m\u00e2nca\u021bi num\u0103rul de mese care vi se potrive\u0219te.<\/strong> Pute\u021bi avea trei mese principale \u0219i c\u00e2teva gust\u0103ri, dup\u0103 caz. <strong>Nu v\u0103 \u00eenfometa\u021bi<\/strong>, altfel, pot ap\u0103rea \u201catacuri asupra frigiderului.\u201d Un adult ar trebui s\u0103 bea aproximativ 30-45 mililitri de lichide pe kilogram de mas\u0103 corporal\u0103 pe zi. Dac\u0103 face\u021bi sport, aportul de lichide trebuie s\u0103 fie chiar mai mare. Cel pu\u021bin cantitatea de ap\u0103 eliminat\u0103 prin transpira\u021bie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. M\u00e2nca\u021bi con\u0219tiincios \u0219i nu v\u0103 l\u0103sa\u021bi distra\u0219i. C\u00e2nd m\u00e2nca\u021bi, m\u00e2nca\u021bi. C\u00e2nd lucra\u021bi, lucra\u021bi<\/h3>\n\n\n\n<p>A\u021bi luat vreodat\u0103 pr\u00e2nzul \u00een timp ce urm\u0103ri\u021bi ce e nou \u00een social media sau a\u021bi luat cina \u00een timp ce v\u0103 uita\u021bi la televizor? Atunci ar trebui s\u0103 \u0219ti\u021bi c\u0103 dac\u0103 <strong>nu v\u0103 dedica\u021bi \u00een totalitate m\u00e2nc\u0103rii<\/strong> \u0219i v\u0103 \u00eendrepta\u021bi aten\u021bia spre ceva cu totul diferit, <strong>de obicei m\u00e2nca\u021bi mult mai repede, m\u00e2nca\u021bi mai multe alimente \u0219i chiar v\u0103 sim\u021bi\u0219i mai pu\u021bin s\u0103rul<\/strong>. \u0218i nu are importan\u021b\u0103 dac\u0103 lucra\u021bi, v\u0103 uita\u021bi la televizor sau sau urm\u0103ri\u021bi cronologia de pe social media pe telefonul mobil. V\u0103 \u00eendrepta\u021bi aten\u021bia \u00een alt\u0103 parte \u0219i v\u0103 supraalimenta\u021bi mai u\u0219or. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cercet\u0103torii au descoperit c\u0103 oamenii au m\u00e2ncat cu <strong>36% mai mult\u0103 pizza \u0219i cu 71% mai multe macaroane cu br\u00e2nz\u0103 \u00een timp ce se uitau la televizor.<\/strong> Se pare c\u0103 lungimea programului oferit are un impact asupra aportului de energie. Participan\u021bii la cercet\u0103rile ulterioare au m\u00e2ncat cu 28% mai mult popcorn c\u00e2nd au urm\u0103rit un show de 60 de minute fa\u021b\u0103 de un program de 30 de minute. <strong>Un alt studiu a descoperit c\u0103 persoanele care se joac\u0103 pe calculator \u00een timpul pr\u00e2nzului, s-au sim\u021bit mai pu\u021bin s\u0103tule, satisf\u0103cute, iar mai t\u00e2rziu au m\u00e2ncat de dou\u0103 ori mai multe fursecuri<\/strong> dec\u00e2t juc\u0103torii care \u0219i-au savurat pr\u00e2nzul \u00een lini\u0219te. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ce pute\u021bi face?<\/strong> C\u00e2nd m\u00e2nca\u021bi, m\u00e2nca\u021bi. C\u00e2nd lucra\u021bi, lucra\u021bi. Pur \u0219i simplu concentra\u021bi-v\u0103 pe activitatea cu cea mai mare prioritate \u00een prezent. Multitasking-ul \u00een combina\u021bie cu m\u00e2ncatul duce la supraalimentare \u0219i \u00een cele din urm\u0103 cauzeaz\u0103 mai multe probleme dec\u00e2t beneficii. <strong>Concentra\u021bi-v\u0103 asupra m\u00e2nc\u0103rii,<\/strong> sim\u021bi\u021bi-i gustul, mirosul, textura \u0219i m\u00e2nca\u021bi cu toate sim\u021burile. Probabil v\u0103 ve\u021bi sim\u021bi mult mai satisf\u0103cu\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-1124x750.jpg\" alt=\"M\u00e2nca\u021bi con\u0219tiincios \u0219i nu v\u0103 l\u0103sa\u021bi distra\u0219i de televizor sau de re\u021belele sociale\" class=\"wp-image-193263\" width=\"843\" height=\"563\" title=\"M\u00e2nca\u021bi con\u0219tiincios \u0219i nu v\u0103 l\u0103sa\u021bi distra\u0219i de televizor sau de re\u021belele sociale\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9. Oferi\u021bi-v\u0103 pu\u021bin din ceea ce v\u0103 place<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Ave\u021bi obiceiul de a m\u00e2nca \u00eentotdeauna un \u00eentreg pachet de fursecurie= sau ciocolat\u0103 atunci c\u00e2nd \u00eel \u00eencepe\u021bi? <strong>Problema este c\u0103 prima \u00eenghi\u021bitur\u0103 este \u00eentotdeauna cea mai bun\u0103.<\/strong>&nbsp;<\/span><em><span data-preserver-spaces=\"true\">&#8220;IAceasta deoarece papilele gustative recunosc o nou\u0103 experien\u021b\u0103 a gustului, cu care se obi\u0219nuiesc prea repede, iar o alt\u0103 \u00eenghi\u021bitur\u0103 nu aduce aceea\u0219i satisfac\u021bie ca prima,&#8221;<\/span><\/em><span data-preserver-spaces=\"true\"> explic\u0103 Dr. Albers.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ce pute\u021bi face?<\/strong> Dac\u0103 ave\u021bi o voin\u021b\u0103 at\u00e2t de puternic\u0103 \u00eenc\u00e2t s\u0103 v\u0103 mul\u021bimi\u021bi cu o singur\u0103 \u00eenghi\u021bitur\u0103, sunte\u021bi o persoan\u0103 norocoas\u0103. Dac\u0103 nu pute\u021bi face acest lucru, este momentul s\u0103 deruta\u021bi papilele gustative. Dup\u0103 prima \u00eenghi\u021bitur\u0103, <strong>\u00eencerca\u021bi s\u0103 m\u00e2nca\u021bi o legum\u0103 sau sp\u0103la\u021bi-v\u0103 pe din\u021bi.<\/strong> Mai vre\u021bi s\u0103 mu\u0219ca\u021bi din fursecul cu ciocolat\u0103, av\u00eend gustul de ment\u0103 \u00een gur\u0103?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">10. Nu gusta\u021bi m\u00e2ncarea tot timpul \u00een timp ce g\u0103ti\u021bi<\/h3>\n\n\n\n<p>Fiercare \u00eencearc\u0103 s\u0103 fac\u0103 preparatele g\u0103tite acas\u0103 s\u0103 aibe gust coform ideilor sale. \u0218i cu at\u00e2t mai mult atunci c\u00e2nd ave\u021bi musafiri. Poate duce la gustarea \u0219i aromatizarea constant\u0103 a preparatului, p\u00e2n\u0103 atinge perfec\u021biunea.&nbsp;<strong>Ei bine, da, dar \u00een timpul g\u0103titului \u0219i gustatului, pute\u021bi m\u00e2nca o por\u021bie \u00eentreag\u0103. Cum este posibil?&nbsp;<\/strong>Gustatul sosului cu o lingur\u0103, \u00eencercatul unei paste, orezului sau c\u0103rnii se pot aduna \u0219i vor rezulta \u00een sute de extra calorii, aproape incon\u0219tient.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ce pute\u021bi face? \u00cencerca\u021bi s\u0103 gusta\u021bi totul folosind linguri\u021be<\/strong> sau \u00eencerca\u021bi doar o past\u0103 sau o felie de cartofi. Doar \u0219tiind c\u00e2te calorii pute\u021bi acumula \u00een aportul de energie \u00een timpul g\u0103titului v\u0103 va face s\u0103 fi\u021bi mai aten\u021bi la acestea, s\u0103 v\u0103 g\u00e2ndi\u021bi la ele \u0219i s\u0103 eimina\u021bi aceste calorii \u00eenfior\u0103toare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">11. \u021aine\u021bi un jurnal \u0219i nota\u021bi momentele \u00een care v\u0103 dori\u021bi cel mai mult o gustare<\/h3>\n\n\n\n<p>Ce c\u00e2\u0219tiga\u021bi \u021bin\u00e2nd un jurnal \u0219i not\u00e2ndu-v\u0103 alimentele? Pentru cei mai mul\u021bi dintre voi, va fi o mare surpriz\u0103 <strong>ce m\u00e2nca\u021bi \u00een timpul zilei \u0219i v\u0103 va deschide ochii at\u00e2t de mult \u00eenc\u00e2t nu ve\u021bi mai considera c\u0103 m\u00e2nca\u021bi pu\u021bin.<\/strong> Dac\u0103 nota\u021bi de ce a\u021bi m\u00e2ncat masa care era &#8220;peste plan&#8221;, de exemplu, jum\u0103tate de ciocolat\u0103, o pizz\u0103 \u00eentreag\u0103 \u0219i o sticl\u0103 de vin, pute\u021bi lucra cu emo\u021bii la un nivel complet diferit. Este mai u\u0219or s\u0103 v\u0103 g\u0103si\u021bi factorii declan\u0219atori, pentru a lucra mai rapid cu ace\u0219tia. <strong>Nu se \u00eent\u00e2mpl\u0103 s\u0103 m\u00e2nca\u021bi mai mult c\u00e2nd sunte\u021bi stresa\u021bi sau nervo\u0219i?<\/strong> \u00cencerca\u021bi s\u0103 face\u021bi sport \u0219i s\u0103 v\u0103 elibera\u021bi de presiune \u00een acest fel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Dup\u0103 o s\u0103pt\u0103m\u00e2n\u0103 analiza\u021bi jurnalul.<\/strong> Pute\u021bi realiza c\u0103 un croissant obi\u0219nuit cu un cappuccino este de fapt un obicei la care pute\u021bi lucra. Poate \u00een fiecare joi, dup\u0103 salata de legume de la pr\u00e2nz, v\u0103 e foame din nou \u0219i ave\u021bi poft\u0103 de ceva bun. Solu\u021bia? Consuma\u021bi o mas\u0103 complex\u0103 cu suficien\u021bi nutrien\u021bi \u0219i nu v\u0103 baza\u021bi pe o salat\u0103 \u00een mii de variante.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-1124x749.jpg\" alt=\"\u021aine\u021bi un jurnal \u0219i nota\u021bi momentele \u00een care v\u0103 dori\u021bi cel mai mult o gustare\" class=\"wp-image-193276\" width=\"843\" height=\"562\" title=\"\u021aine\u021bi un jurnal \u0219i nota\u021bi momentele \u00een care v\u0103 dori\u021bi cel mai mult o gustare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_distrugeti_usor_obiceiurile_nesanatoase\"><\/span>Cum s\u0103 distruge\u021bi u\u0219or obiceiurile nes\u0103n\u0103toase?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a elimina obiceiurile nes\u0103n\u0103toase dezvoltate de-a lungul anilor, sunt necesari pa\u0219i u\u0219ori \u0219i progresivi care v\u0103 vor ajuta s\u0103 face\u021bi schimb\u0103ri mari \u0219i de durat\u0103.<\/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\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>OBICEI ACTUAL<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>MIC\u0102 \u00ceMBUN\u0102T\u0102\u021aIRE<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u00ceMBUN\u0102T\u0102\u021aIRE MAI MARE<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u00ceMBUN\u0102T\u0102\u021aIREA IDEAL\u0102 A OBICEIULUI<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Cappuccino cu zah\u0103r \u0219i croissant cu ciocolat\u0103<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Cappuccino f\u0103r\u0103 zah\u0103r cu croissant<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Cappuccino f\u0103r\u0103 zah\u0103r cu brio\u0219\u0103 din f\u0103in\u0103 integral\u0103<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Americano cu lapte semi-degresat \u0219i iaurt grecesc 0% cu o bucat\u0103 din fructul preferat<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">O pung\u0103 mare de chipsuri \u0219i o pung\u0103 mic\u0103 de alune \u00eenvelite \u00een timp ce v\u0103 uita\u021bi la televizor<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">O pung\u0103 medie de chipsuri \u0219i o pung\u0103 mic\u0103 de alune \u00een timp ce v\u0103 uita\u021bi la televizor<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">O pung\u0103 mic\u0103 de chipsuri \u0219i cartofi cop\u021bi \u00een cuptor cu un sos preparat din Skyr \u00een timp ce v\u0103 uita\u021bi la televizor<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Buc\u0103\u021bi de legume tocate \u0219i cartofi cop\u021bi \u00een cuptor cu un sos preparat din Skyr \u00een timp c\u0103 v\u0103 uita\u021bi la televizor<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_sa_retineti\"><\/span>Ce s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Gust\u0103rile, m\u00e2ncatul \u00een afara planului sau c\u0103utatul a ceva bun \u00een buc\u0103t\u0103rie<\/strong> pot fi un obicei zilnic care submineaz\u0103 pozi\u021bia pe calea c\u0103tre pierderea \u00een greutate sau c\u0103tre un stil de via\u021b\u0103 s\u0103n\u0103tos. \u00cen timpul zilei, pute\u021bi pierde complet c\u00e2teva sute de calorii peste plan. \u0218i nu trebuie dec\u00e2t s\u0103 v\u0103 opri\u021bi \u0219i s\u0103 v\u0103 g\u00e2ndi\u021bi de ce v\u0103 place un baton de ciocolat\u0103, o pung\u0103 de chipsuri sau pr\u0103jiturile preferate? \u0218i dac\u0103 \u0219ti\u021bi c\u0103 exist\u0103 bun\u0103t\u0103\u021bi c\u0103rora nu le pute\u021bi rezista, nu le cump\u0103ra\u021bi.<strong> Ce nu ave\u021bi acas\u0103, nu ve\u021bi m\u00e2nca.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i voi merge\u021bi \u00een buc\u0103t\u0103rie, sper\u00e2nd s\u0103 g\u0103si\u021bi o gustare care v\u0103 va satisface papilele gustative? <strong>\u00cemp\u0103rt\u0103\u0219i\u021bi-ne \u00een comentarii sfaturile, ponturile \u0219i solu\u021bii care v-au ajutat.<\/strong> Dac\u0103 v-a pl\u0103cut articolul \u0219i crede\u021bi c\u0103 este util, sus\u021bine\u021bi-l distribuindu-l astfel \u00eenc\u00e2t s\u0103 v\u0103 pute\u021bi ajuta \u0219i prietenii.<\/p>\n\n\n\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\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\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-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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","protected":false},"excerpt":{"rendered":"<p>&#8220;Nu m\u0103n\u00e2nc aproape deloc \u0219i totu\u0219i nu pot pierde \u00een greutate,&#8221; este probabil ceva ce nutri\u021bioni\u0219tii aud de la clien\u021bii lor destul de des. Sc\u0103pa\u021bi de gust\u0103ri \u0219i de m\u00e2ncatul incon\u0219tient cu 11 sfaturi, care v\u0103 ajut\u0103 s\u0103 \u00eencepe\u021bi s\u0103 pierde\u021bi din nou \u00een greutate.<\/p>\n","protected":false},"author":65,"featured_media":193637,"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":[7496,6962,7358,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-313695","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-grasimi","9":"tag-inlocuitori-de-zahar","10":"tag-nutritie","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>Cum v\u0103 \u00eempiedic\u0103 gust\u0103rile s\u0103 pierde\u021bi \u00een greutate? 11 Moduri u\u0219oare de a v\u0103 \u021bine dieta sub control - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"&quot;Nu m\u0103n\u00e2nc aproape deloc \u0219i totu\u0219i nu pot pierde \u00een greutate,&quot; este probabil ceva ce nutri\u021bioni\u0219tii aud de la clien\u021bii lor destul de des. 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