{"id":418178,"date":"2023-01-17T10:48:00","date_gmt":"2023-01-17T09:48:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=418178"},"modified":"2023-03-03T13:11:51","modified_gmt":"2023-03-03T12:11:51","slug":"cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/","title":{"rendered":"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 s\u0103rb\u0103tori? Dietele \u0219i fastingul nu sunt r\u0103spunsul"},"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-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#Dupa_sarbatori_numarul_de_pe_cantar_este_mai_mare_decat_inainte_Ce_inseamna_acest_lucru\" title=\"Dup\u0103 s\u0103rb\u0103tori, num\u0103rul de pe c\u00e2ntar este mai mare dec\u00e2t \u00eenainte. Ce \u00eenseamn\u0103 acest lucru?\">Dup\u0103 s\u0103rb\u0103tori, num\u0103rul de pe c\u00e2ntar este mai mare dec\u00e2t \u00eenainte. Ce \u00eenseamn\u0103 acest lucru?<\/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-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#Ce_se_intampla_de_obicei_cu_grasimea_corporala_acumulata_de_Craciun\" title=\"Ce se \u00eent\u00e2mpl\u0103 de obicei cu gr\u0103simea corporal\u0103 acumulat\u0103 de Cr\u0103ciun?\">Ce se \u00eent\u00e2mpl\u0103 de obicei cu gr\u0103simea corporal\u0103 acumulat\u0103 de Cr\u0103ciun?<\/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-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#Cum_sa_scapati_de_greutatea_acumulata_de_Craciun_intr-un_mod_corect\" title=\"Cum s\u0103 sc\u0103pa\u021bi de greutatea acumulat\u0103 de Cr\u0103ciun \u00eentr-un mod corect?\">Cum s\u0103 sc\u0103pa\u021bi de greutatea acumulat\u0103 de Cr\u0103ciun \u00eentr-un mod corect?<\/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-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#Cat_de_repede_puteti_pierde_in_greutate_intr-un_mod_sanatos\" title=\"C\u00e2t de repede pute\u021bi pierde \u00een greutate \u00eentr-un mod s\u0103n\u0103tos?\">C\u00e2t de repede pute\u021bi pierde \u00een greutate \u00eentr-un mod s\u0103n\u0103tos?<\/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-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#Care_modalitate_este_cea_mai_buna\" title=\"Care modalitate este cea mai bun\u0103?\">Care modalitate este cea mai bun\u0103?<\/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-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>S\u0103rb\u0103torile s-au \u00eencheiat \u0219i oamenii deja \u00eencep s\u0103-\u0219i planifice rezolu\u021biile despre cum s\u0103 \u00eenceap\u0103 lupta cu kilogramele \u00een plus, sper\u00e2nd c\u0103 acesta va fi anul c\u00e2nd vor \u00eencepe \u00een sf\u00e2r\u0219it s\u0103 tr\u0103iasc\u0103 mai s\u0103n\u0103tos. Unii poate chiar au luat \u00een greutate pe perioada Cr\u0103ciunului. Al\u021bii ar putea doar s\u0103 fie motiva\u021bi s\u0103 \u00eenceap\u0103 schimb\u0103rile la care se g\u00e2ndeau \u00eenainte de s\u0103rb\u0103tori. Indiferent de grupul din care face\u021bi parte, ar fi p\u0103cat ca planurile voastre s\u0103 e\u0219ueze deja, a\u0219a cum se \u00eent\u00e2mpl\u0103, la finalul lunii ianuarie. Pentru a evita acest lucru, este necesar nu numai s\u0103 ave\u021bi un plan bun, ci \u0219i s\u0103 ave\u021bi a\u0219tept\u0103ri realiste. Cum s\u0103 aborda\u021bi transformarea siluetei post-Cr\u0103ciun \u0219i c\u00e2t timp va dura? Ve\u021bi afla \u00een articolul de ast\u0103zi.<\/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=\"Dupa_sarbatori_numarul_de_pe_cantar_este_mai_mare_decat_inainte_Ce_inseamna_acest_lucru\"><\/span>Dup\u0103 s\u0103rb\u0103tori, num\u0103rul de pe c\u00e2ntar este mai mare dec\u00e2t \u00eenainte. Ce \u00eenseamn\u0103 acest lucru?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mul\u021bi oameni se tem s\u0103 se urce pe c\u00e2ntar c\u00e2nd \u00eencepe un nou an. \u0218i de multe ori acea team\u0103 este justificat\u0103. Adesea reprezint\u0103 e\u0219ecul \u0219i regretele c\u0103 un an \u00eentreg de eforturi depuse pentru un stil de via\u021b\u0103 s\u0103n\u0103tos sau pentru modelarea siluetei a fost irosit. Totu\u0219i, este bine s\u0103 v\u0103 opri\u021bi aici \u0219i s\u0103 realiza\u021bi c\u0103 exist\u0103 mai mul\u021bi factori care pot afecta num\u0103rul ar\u0103tat de c\u00e2ntar. <strong>C\u00e2teva kilograme \u00een plus nu \u00eenseamn\u0103 \u00eentotdeauna acela\u0219i lucru cu c\u00e2teva kilograme de gr\u0103sime.<\/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>Greutatea poate fi mai mare datorit\u0103 <strong>con\u021binutului mai mare de ap\u0103 din mu\u0219chi<\/strong>.<\/li><li>Dup\u0103 o mas\u0103 bogat\u0103 \u00een carbohidra\u021bi, ace\u0219tia sunt depozita\u021bi \u00een mu\u0219chi sub form\u0103 de <strong>glicogen,<\/strong> care <strong>se ata\u0219eaz\u0103 de ap\u0103<\/strong> (p\u00e2n\u0103 la 3 g de ap\u0103 pe 1 g de glicogen).<\/li><li>\u0218i consumul de&nbsp;<strong>alcool<\/strong> afecteaz\u0103 reten\u021bia de ap\u0103.<\/li><li>De asemenea<strong>, con\u021binutul tractului digestiv<\/strong> contribuie la o greutate mai mare. Mai exact, cu c\u00e2t intestinele sunt mai pline, cu at\u00e2t sunte\u021bi mai grei.<\/li><li><strong>Somnul insuficient<\/strong> sau, de exemplu, fazele <strong>ciclului<span style=\"text-align: inherit\">&nbsp;<\/span><\/strong><strong style=\"text-align: inherit\">menstrual <\/strong><span style=\"text-align: inherit\">contribuie de asemenea la o reten\u021bie de ap\u0103 mai mare. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[3,6]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Oricare <\/b>dintre factorii men\u021biona\u021bi poate fi motivul kilogramelor \u00een plus. Prin urmare, nu ar fi rezonabil s\u0103 v\u0103 face\u021bi griji chiar acum cu privire la num\u0103rul care apare pe c\u00e2ntar (\u00een mod ideal nu ar trebui s\u0103 v\u0103 c\u00e2nt\u0103ri\u021bi deloc). A\u0219tepta\u021bi num\u0103rul care apare pe c\u00e2ntar \u00een zilele urm\u0103toare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi afla mai multe despre ce se poate ascunde \u00een spatele num\u0103rului de pe c\u00e2ntar din articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-cantarul-va-arata-un-numar-mai-mare-si-nu-este-vorba-de-grasime\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>De ce c\u00e2ntarul v\u0103 arat\u0103 un num\u0103r mai mare \u0219i nu este vorba de gr\u0103sime.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Desigur, nu este neobi\u0219nuit <strong>s\u0103 acumula\u021bi de fapt pu\u021bin\u0103 gr\u0103sime corporal\u0103 <\/strong>\u00een timpul s\u0103rb\u0103torilor. Conform studiilor, greutatea medie acumulat\u0103 este de <strong>0.5\u20131 kg<\/strong> de gr\u0103sime corporal\u0103. totu\u0219i, este o valoare semnificativ mai mic\u0103 dec\u00e2t s-ar a\u0219tepta majoritatea oamenilor. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1225568575-1124x749.jpg\" alt=\"Kilograme acumulate de Cr\u0103ciun\" class=\"wp-image-414051\" width=\"843\" height=\"562\" title=\"Kilograme acumulate de Cr\u0103ciun\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1225568575-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1225568575-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1225568575-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1225568575-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_se_intampla_de_obicei_cu_grasimea_corporala_acumulata_de_Craciun\"><\/span>Ce se \u00eent\u00e2mpl\u0103 de obicei cu gr\u0103simea corporal\u0103 acumulat\u0103 de Cr\u0103ciun?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O cre\u0219tere de 0.5\u2013\u20601 kg de gr\u0103sime este o valoare aproximativ mic\u0103, care poate fi eliminat\u0103 cu u\u0219urin\u021b\u0103 prin <strong>ajustarea dietei <\/strong>\u0219i <strong>rutinei de antrenament<\/strong>. Cu abordarea corect\u0103, Pute\u021bi ajunge la greutatea ini\u021bial\u0103 \u00eentr-o lun\u0103. <strong>Totu\u0219i, conform studiilor, mul\u021bi oameni r\u0103m\u00e2n <\/strong>cu greutatea pe care au acumulat-o. Pe parcursul a mai mul\u021bi ani, aceasta se poate aduna \u0219i contribui la <b>cre\u0219terea treptat\u0103 \u00een greutate<\/b>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A existat un studiu care a inclus 195 de oameni, pe o perioad\u0103 de <strong>6 s\u0103pt\u0103m\u00e2ni \u00eentre sf\u00e2r\u0219itul lui noiembrie \u0219i \u00eenceputul noului an<\/strong>. Cre\u0219terea medie \u00een greutate \u00een timpul acestei perioade a fost de <strong>0.37 kg<\/strong>. De\u0219i cre\u0219terea \u00een greutate a fost mai mare \u00een cazul anumitor participan\u021bi, mai mult de jum\u0103tate dintre oameni nu au acumulat mai mult de 1 kg. Ceea ce este interesant totu\u0219i, cercet\u0103torii i-au urm\u0103rit pe unii dintre ei <strong>\u00eentregul an care a urmat<\/strong>. Ace\u0219ti oameni au acumulat o medie de 0.32 kg \u00een timpul perioadei de s\u0103rb\u0103tori monitorizate, iar <strong>\u00een restul anului<\/strong> greutatea lor a crescut \u00een medie cu <strong>0.62 kg<\/strong>. Asta \u00eenseamn\u0103 nu numai c\u0103 nu au pierdut greutatea acumulat\u0103 de Cr\u0103ciun, ci greutatea acumulat\u0103 \u00een timpul acestei perioade scurte a alc\u0103tuit <strong>cea mai mare parte de gr\u0103sime corporal\u0103 acumulat\u0103 pe parcursul \u00eentregului an<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5,7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe termen lung, chiar \u0219i numai 0.5 kg pot reprezenta o problem\u0103. S\u0103 presupunem c\u0103 cineva <strong>cre\u0219te \u00een greutate \u00een mod regulat \u00een fiecare an de s\u0103rb\u0103tori \u0219i men\u021bine<\/strong><strong>&nbsp;<\/strong>aceast\u0103 greutate sau chiar mai cre\u0219te pu\u021bin pe parcursul anului. \u00cen c\u00e2\u021biva ani pot observa c\u0103 num\u0103rul de pe c\u00e2ntar este semnificativ mai mare dec\u00e2t \u00eenainte.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1202793059-1124x749.jpg\" alt=\"C\u00e2t de mult\u0103 gr\u0103sime acumuleaz\u0103 de obicei oamenii \u00een perioada Cr\u0103ciunului?\" class=\"wp-image-414066\" width=\"843\" height=\"562\" title=\"C\u00e2t de mult\u0103 gr\u0103sime acumuleaz\u0103 de obicei oamenii \u00een perioada Cr\u0103ciunului?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1202793059-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1202793059-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1202793059-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1202793059-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_scapati_de_greutatea_acumulata_de_Craciun_intr-un_mod_corect\"><\/span>Cum s\u0103 sc\u0103pa\u021bi de greutatea acumulat\u0103 de Cr\u0103ciun \u00eentr-un mod corect?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 a\u021bi acumulat nu numai ap\u0103, ci \u0219i gr\u0103sime pe parcursul s\u0103rb\u0103torilor, v-a\u021bi putea dori s\u0103 reveni\u021bi la greutate original\u0103. Dac\u0103 se \u00eent\u00e2mpl\u0103 s\u0103 fi\u021bi una dintre acele persoane c\u0103rora le place s\u0103 experimenteze, \u00een acest an face\u021bi organismului o favoare \u0219i <b>nu \u00eencerca\u021bi diete drastice<\/b> care promit c\u0103 ve\u021bi ob\u021bine forma perfect\u0103 \u00een c\u00e2teva s\u0103pt\u0103m\u00e2ni. Cel mai probabil rezultat va fi vechiul <strong>efect<\/strong> <strong>yo-yo. <\/strong>Dup diete extreme \u0219i foarte restrictive, se \u00eent\u00e2mpl\u0103 frecvent ca o persoan\u0103 s\u0103 acumuleze iar kilogramele pierdute \u0219i de multe ori chiar s\u0103 le adauge gr\u0103sime suplimentar\u0103. Mai multe studii arat\u0103 c\u0103 dietele \u00een care v\u0103 restric\u021biona\u021bi excesiv duc la <b>cre\u0219tere \u00een greutate consecutiv\u0103<\/b>. Acest lucru se \u00eent\u00e2mpl\u0103 \u0219i dac\u0103 pierde\u021bi \u00een greutate prea <strong>rapid<\/strong>.&nbsp;<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>Cea mai eficient\u0103, de\u0219i cu siguran\u021b\u0103 cea mai pu\u021bin atr\u0103g\u0103toare cale de a sc\u0103pa de gr\u0103simea corporal\u0103 suplimentar\u0103 este s\u0103 <strong>v\u0103 schimba\u021bi treptat obiceiurile<\/strong>. F\u0103c\u00e2nd <strong>schimb\u0103ri mici \u00een diet\u0103 \u0219i programul de antrenament<\/strong> \u0219i <b>obi\u0219nuindu-v\u0103 <\/b>treptat cu acestea, pute\u021bi ob\u021bine <strong>schimb\u0103ri sustenabile pe termen lung \u00een stilul de via\u021b\u0103<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi citi informa\u021bii mai detaliate despre ce este important atunci c\u00e2nd pierde\u021bi \u00een greutate \u00een articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/25-de-sfaturi-garantate-pentru-a-slabi-dupa-sarbatori\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Un ghid simplu pentru a pierde \u00een greutate dup\u0103 Cr\u0103ciun.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi instruc\u021biuni mai specifice despre ce schimb\u0103ri s\u0103 face\u021bi \u0219i cum s\u0103 adapta\u021bi dieta \u0219i programul de antrenament, consulta\u021bi articolele noastre <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/15-sfaturi-despre-cum-sa-slabiti-sa-incepeti-sa-va-antrenaiti-si-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>15 sfaturi despre cum s\u0103 sl\u0103bi\u021bi, s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos<\/strong><\/a> sau <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/4-sfaturi-pentru-slabit-fara-numararea-macronutrientilor1\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Cum s\u0103 pierde\u021bi \u00een greutate chiar \u0219i f\u0103r\u0103 a num\u0103ra caloriile<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28792,46435,46912,53755,64381\" ><\/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=\"Cat_de_repede_puteti_pierde_in_greutate_intr-un_mod_sanatos\"><\/span>C\u00e2t de repede pute\u021bi pierde \u00een greutate \u00eentr-un mod s\u0103n\u0103tos?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Viteza optim\u0103 de pierdere \u00een greutate a unei persoane depinde \u00een special de <strong>pozi\u021bia ini\u021bial\u0103. <\/strong>Exist\u0103 o diferen\u021b\u0103 mare \u00eentre un b\u0103rbat cu 20% gr\u0103sime corporal\u0103 \u0219i 40% gr\u0103sime corporal\u0103. Viteza rezonabil\u0103 de pierdere \u00een greutate a unei persoane poate fi extrem\u0103 pentru alta \u0219i poate induce efectul yo-yo. Dar, \u00een general, am putea spune c\u0103 <strong>rata optim\u0103 de pierdere \u00een greutate<\/strong> este de <strong>0.5\u2013\u20601 kg pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Totu\u0219i, stabilirea dietei potrivite \u0219i vitezei de pierdere \u00een greutate este <strong>individual\u0103<\/strong> pentru fiecare dintre noi. <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>De fiecare dat\u0103 c\u00e2nd dori\u021bi s\u0103 pierde\u021bi \u00een greutate, este necesar pentru organism s\u0103 se afle \u00een <strong>deficit<\/strong> <strong>caloric<\/strong>. C\u00e2nd <strong>aportul de energie este mai mic dec\u00e2t consumul de energie<\/strong>, organismul poate arde energia din <strong>depozitele de gr\u0103simi<\/strong>. Totu\u0219i, baza unei<strong> diete de sl\u0103bit de succes <\/strong>cu <strong>rezultate pe termen lung<\/strong> este un deficit caloric stabilit corect.<strong>&nbsp;<\/strong>Dac\u0103 este prea mic, fie rezultatele <b>nu apar deloc,<\/b> fie apar foarte <strong>lent<\/strong> \u0219i odat\u0103 cu asta apare \u0219i <strong>demotivarea<\/strong>. Dac\u0103, pe de alt\u0103 parte, deficitul este prea mare, riscul este <strong>pierderea \u00een greutate prea rapid\u0103<\/strong> \u0219i <strong>cre\u0219terea \u00een greutate <\/strong>ulterioar\u0103. De asemenea, exist\u0103 riscul ca \u00een cazul \u00een care organismului \u00eei lipse\u0219te prea mult\u0103 energie, pur \u0219i simplu <b>nu ve\u021bi putea duce la cap\u0103t<\/b> dieta de sl\u0103bit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi crea un deficit caloric <strong>reduc\u00e2nd aportul de energie din alimentele consumate, cresc\u00e2nd consumul de energie sub form\u0103 de exerci\u021bii fizice<\/strong> \u0219i combin\u00e2nd o diet\u0103 s\u0103n\u0103toas\u0103 cu exerci\u021biile fizice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi cum s\u0103 v\u0103 calcula\u021bi aportul de energie \u0219i nutrien\u021bi, citi\u021bi articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u0103 vorbim despre cum ar putea afecta pierderea \u00een greutate folosirea schimb\u0103rilor men\u021bionate. Ca exemplu, o vom folosi pe Lucy, o femeie de 35 de ani cu o greutate de 70 kg \u0219i o \u00een\u0103l\u021bime de 165 cm, care \u0219i-ar dori s\u0103 scape de c\u00e2teva kilograme de gr\u0103sime.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1150758457-1124x749.jpg\" alt=\"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 Cr\u0103ciun?\" class=\"wp-image-414081\" width=\"843\" height=\"562\" title=\"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 Cr\u0103ciun?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1150758457-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1150758457-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1150758457-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1150758457-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">C\u00e2te kilograme poate pierde \u00eentr-o s\u0103pt\u0103m\u00e2n\u0103 prin limitarea aportul de calorii?<\/h3>\n\n\n\n<p>Pentru o pierdere \u00een greutate de succes, este important s\u0103 primi\u021bi o cantitate redus\u0103 de energie din diet\u0103 pentru o perioad\u0103 lung\u0103 de timp. Se consider\u0103 optim s\u0103 reduce\u021bi aportul de energie de men\u021binere (unul la care men\u021bine\u021bi o greutate corporal\u0103 stabil\u0103) cu <strong>15\u2013\u206020%<\/strong>. Dac\u0103 sunte\u021bi interesa\u021bi s\u0103 afla\u021bi care este aportul vostru de energie de men\u021binere, \u00eel pute\u021bi calcula folosind <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">calculatorul<\/a> nostru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Deoarece Lucy are un serviciu sedentar \u0219i nu prea se angajeaz\u0103 \u00een activit\u0103\u021bi fizice nici m\u0103car \u00een timpul liber, aportul s\u0103u de energie de men\u021binere este \u00een jur de <strong>1990 kcal<\/strong>. Dac\u0103 ar dori s\u0103 reduc\u0103 aportul de energie cu 20%, ar trebui s\u0103 <strong>consume cu 400 kcal<\/strong> mai pu\u021bin dec\u00e2t \u00eenainte. Prin urmare, aportul s\u0103u zilnic de energie ar fi <strong>1590 kcal. <\/strong>Astfel, ea ar consuma cu 2800 kcal (400 kcal x 7) mai pu\u021bin pe s\u0103pt\u0103m\u00e2n\u0103 comparativ cu perioada \u00een care nu \u00eencerca s\u0103 piard\u0103 \u00een greutate. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din moment ce <strong>un kilogram de gr\u0103sime are 7700 kcal, ar putea pierde <\/strong><strong>0.36 kg de gr\u0103sime corporal\u0103<\/strong> \u00eentr-o s\u0103pt\u0103m\u00e2n\u0103 doar limit\u00e2nd aportul de energie. Ar dura <strong>mai pu\u021bin de 3 s\u0103pt\u0103m\u00e2ni pentru a sc\u0103pa de<\/strong>&nbsp;<strong>1 kg de gr\u0103sime<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1124x749.jpg\" alt=\"Cum s\u0103 pierde\u021bi \u00een greutate fiind activ?\" class=\"wp-image-414096\" width=\"843\" height=\"562\" title=\"Cum s\u0103 pierde\u021bi \u00een greutate fiind activ?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">C\u00e2te kilograme poate pierde dac\u0103 doar adaug\u0103 pu\u021bin\u0103 activitate fizic\u0103?<\/h3>\n\n\n\n<p>Dac\u0103 Lucy, \u00een loc de a schimba aportul de energie din diet\u0103, ar \u00eencerca s\u0103-\u0219i reduc\u0103 greutatea numai <strong>prin ad\u0103ugarea activit\u0103\u021bii fizice<\/strong>, viteza pierderii \u00een greutate ar fi diferit\u0103. Totu\u0219i, ar depinde desigur \u00een mare m\u0103sur\u0103 de <strong>tipul de activitate<\/strong>, <strong>durata, frecven\u021ba, intensitatea<\/strong> sa<strong>, <\/strong>etc. S\u0103 \u00eencerc\u0103m un exemplu \u00een care ar cre\u0219te perioada \u00een care merge pe jos \u0219i ar include pu\u021bin antrenament de for\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen timpul <strong>unei ore de power walking <\/strong>la o vitez\u0103 de 5.6 km\/h, ar arde aproximativ <strong>300 kcal<\/strong>. \u00cen timpul <strong>unei ore de antrenament de for\u021b\u0103<\/strong>, ar putea arde \u00een jur de <strong>350 kcal.&nbsp;<\/strong>\u00centr-o s\u0103pt\u0103m\u00e2n\u0103, prin ad\u0103ugarea a <strong>trei plimb\u0103ri de o or\u0103<\/strong> \u0219i a <strong>trei sesiuni de antrenament de for\u021b\u0103<\/strong>, ar putea arde 1950 kcal \u0219i astfel ar pierde aproximativ <strong>0.25 kg de gr\u0103sime<\/strong>. Pierderea a <strong>1 kg de gr\u0103sime <\/strong>ar dura aproximativ <strong>4 s\u0103pt\u0103m\u00e2ni<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a afla c\u00e2t dureaz\u0103 s\u0103 pierde\u021bi \u00een greutate prin diferite activit\u0103\u021bi, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-un-kilogram-de-grasime-si-cata-energie-are-de-fapt\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Cum s\u0103 pierde\u021bi un kilogram de gr\u0103sime \u0219i c\u00e2t\u0103 energie are de fapt<\/strong><\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-649619246-1124x749.jpg\" alt=\"C\u00e2t ar putea dura s\u0103 pierde\u021bi 5 kg?\" class=\"wp-image-414111\" width=\"843\" height=\"562\" title=\"C\u00e2t ar putea dura s\u0103 pierde\u021bi 5 kg?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-649619246-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-649619246-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-649619246-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-649619246-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">C\u00e2te kilograme poate pierde prin reducerea aportului de energie combinat cu a fi mai activ?<\/h3>\n\n\n\n<p>Ce s-ar \u00eent\u00e2mpla dac\u0103 ar combina <strong>deficitul de energie din diet\u0103<\/strong> cu <strong>consumul de energie mai mare creat de activitatea fizic\u0103<\/strong>? Combin\u00e2nd <strong>aportul redus de energie<\/strong> din alimente, <strong>trei plimb\u0103ri de o or\u0103<\/strong> \u0219i <strong>trei sesiuni de antrenament de for\u021b\u0103<\/strong> pe s\u0103pt\u0103m\u00e2n\u0103, ar putea crea un deficit de energie de p\u00e2n\u0103 la <strong>4750 kcal<\/strong> \u00eentr-o s\u0103pt\u0103m\u00e2n\u0103 \u0219i ar sc\u0103pa de <strong>0.6 kg de gr\u0103sime<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[8,9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">C\u00e2t ar dura s\u0103 piard\u0103 5 kilograme de gr\u0103sime corporal\u0103?<\/h4>\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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Pierdere \u00een greutate de 1 kg de gr\u0103sime<\/th><th class=\"has-text-align-center\" data-align=\"center\">Pierdere \u00een greutate de 5 kg de gr\u0103sime<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Prin reducerea consumului de energie cu 20%<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 de zile<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 de zile (aproximativ  3,5 luni)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prin cre\u0219terea activit\u0103\u021bii fizice &#8211; 3 plimb\u0103ri s\u0103pt\u0103m\u00e2nale (1 or\u0103), 3 antrenamente de for\u021b\u0103 s\u0103pt\u0103m\u00e2nale (1 or\u0103)<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 de zile<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 de zile (5 luni)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Combin\u00e2nd reducerea aportului de energie \u0219i cre\u0219terea activit\u0103\u021bii fizice<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 zile<\/td><td class=\"has-text-align-center\" data-align=\"center\">55 de zile (aproximativ 2 luni)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ratele enumerate de pierdere \u00een greutate sunt orientative, iar rezultatul depinde \u00eentotdeauna de mai mul\u021bi factori.<\/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=\"Care_modalitate_este_cea_mai_buna\"><\/span>Care modalitate este cea mai bun\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum pute\u021bi vedea, pute\u021bi pierde \u00een greutate \u00een mai multe moduri. Dac\u0103 ave\u021bi restric\u021bii de mi\u0219care, nu \u00eenseamn\u0103 neap\u0103rat c\u0103 pierderea \u00een greutate este nerealist\u0103. \u0218i dac\u0103 sunte\u021bi o persoan\u0103 care nu dore\u0219te s\u0103-\u0219i impun\u0103 restric\u021bii alimentare, pute\u021bi pierde \u00een greutate cu ajutorul activit\u0103\u021bii fizice crescute.<\/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, adev\u0103rul este c\u0103 e ideal s\u0103 <strong>combina\u021bi<\/strong> ambele modalit\u0103\u021bi. \u0218i nu numai din cauza pierderii mai rapide \u00een greutate. Pe l\u00e2ng\u0103 pierderea \u00een greutate, scopul oric\u0103rei rutine de pierdere \u00een greutate ar trebui s\u0103 fie \u0219i <strong>adaptarea dietei<\/strong> \u0219i trecerea la o <b>diet\u0103 mai variat\u0103 \u0219i de calitate mai mare<\/b>. Vestea bun\u0103 este c\u0103 dac\u0103 v\u0103 concentra\u021bi pe aceste schimb\u0103ri, ele vor contribui la reducerea aportului de energie. \u00cen plus, vor duce la o <strong>s\u0103n\u0103tate<\/strong> mai bun\u0103<strong> \u0219i ve\u021bi putea men\u021bine<\/strong> mai u\u0219or o greutate mai mic\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru este valabil \u0219i pentru exerci\u021biile fizice regulate. Obiectivul nu ar trebui s\u0103 fie doar pierderea \u00een greutate. Activitatea fizic\u0103 este important\u0103 pentru func\u021bionarea corect\u0103 a <strong>inimii,<\/strong>&nbsp;<strong>sistemului imunitar,<\/strong> <strong>tractului digestiv, creierului, <\/strong>etc. Ca \u0219i \u00een cazul dietei, v\u0103 afecteaz\u0103 <strong>starea general\u0103 de s\u0103n\u0103tate<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 compara\u021bi avantajele \u0219i dezavantajele pierderii \u00een greutate prin exerci\u021bii fizice sau prin schimbarea obiceiurilor alimentare, citi\u021bi articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/dieta-antrenament-cardio-si-de-forta-ce-este-mai-indicat-pentru-a-pierde-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Diet\u0103, antrenament cardio \u0219i de for\u021b\u0103. Ce este mai indicat pentru a pierde \u00een greutate?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370-1124x749.jpg\" alt=\"Care este cel mai indicat pentru a pierde \u00een greutate?\" class=\"wp-image-414130\" width=\"843\" height=\"562\" title=\"Care este cel mai indicat pentru a pierde \u00een greutate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Indiferent dac\u0103 a\u021bi luat sau nu \u00een greutate pe perioada Cr\u0103ciunului, \u00eenceputul noului an \u00eencurajeaz\u0103 \u00eencercarea de noi diete minune. Poate este timpul s\u0103 renun\u021ba\u021bi la acest obicei de Anul nou \u0219i s\u0103 \u00eencerca\u021bi o cale mai potrivit\u0103 \u00een loc. Nu ave\u021bi nevoie de magie pentru a pierde \u00een greutate. Tot ceea ce v\u0103 trebuie este <strong>un deficit caloric<\/strong>. Acesta poate fi ob\u021binut prin schimbarea <strong>dietei<\/strong>, <strong>cre\u0219terea activit\u0103\u021bii fizice <\/strong>sau o <strong>combina\u021bie<\/strong> a acestora. \u00cen cele din urm\u0103, de voi depinde ce modalitate alege\u021bi. Totu\u0219i, trebuie s\u0103 re\u021bine\u021bi c\u0103 viteza pierderii \u00een greutate va depinde de aceasta. Prin urmare, dac\u0103 dori\u021bi s\u0103 pierde\u021bi \u00een greutate, g\u00e2ndi\u021bi-v\u0103 cu aten\u021bie la o strategie potrivit\u0103 \u0219i adapta\u021bi-v\u0103 a\u0219tept\u0103rile \u00een consecin\u021b\u0103.<\/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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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>\u00cencepe\u021bi noul an cu planuri de a pierde \u00een greutate \u0219i a v\u0103 schimba silueta? Dac\u0103 a\u021bi acumulat cu adev\u0103rat pu\u021bin\u0103 gr\u0103sime, ar putea fi o idee bun\u0103 s\u0103 reveni\u021bi la greutatea ini\u021bial\u0103. Dar cu siguran\u021b\u0103 nu cu ajutorul dietelor stricte sau detoxifierilor de Anul Nou. Articolul de ast\u0103zi v\u0103 va spune cum s\u0103 face\u021bi asta corect \u0219i c\u00e2t va dura.<\/p>\n","protected":false},"author":156,"featured_media":414032,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[90],"tags":[7358,6374,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-418178","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-nutritie","9":"tag-pierdere-in-greutate","10":"tag-un-stil-de-viata-sanatos","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 s\u0103rb\u0103tori? Dietele \u0219i fastingul nu sunt r\u0103spunsul - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 Cr\u0103ciun \u0219i c\u00e2t poate dura? Uita\u021bi de diete \u0219i pierde\u021bi eficient \u00een greutate cu schimb\u0103ri treptate \u0219i eficiente.\" \/>\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-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 s\u0103rb\u0103tori? Dietele \u0219i fastingul nu sunt r\u0103spunsul - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 Cr\u0103ciun \u0219i c\u00e2t poate dura? Uita\u021bi de diete \u0219i pierde\u021bi eficient \u00een greutate cu schimb\u0103ri treptate \u0219i eficiente.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-01-17T09:48:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-03T12:11:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/hubnuti-po-Vanocich-FB-.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=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 s\u0103rb\u0103tori? Dietele \u0219i fastingul nu sunt r\u0103spunsul\",\"datePublished\":\"2023-01-17T09:48:00+00:00\",\"dateModified\":\"2023-03-03T12:11:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/\"},\"wordCount\":2572,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/hubnuti-po-Vanocich-FB-.png\",\"keywords\":[\"nutri\u021bie\",\"pierdere \u00een greutate\",\"un stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"articleSection\":[\"Cum s\u0103 pierzi \u00een greutate\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/\",\"name\":\"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 s\u0103rb\u0103tori? Dietele \u0219i fastingul nu sunt r\u0103spunsul - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/hubnuti-po-Vanocich-FB-.png\",\"datePublished\":\"2023-01-17T09:48:00+00:00\",\"dateModified\":\"2023-03-03T12:11:51+00:00\",\"description\":\"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 Cr\u0103ciun \u0219i c\u00e2t poate dura? Uita\u021bi de diete \u0219i pierde\u021bi eficient \u00een greutate cu schimb\u0103ri treptate \u0219i eficiente.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/hubnuti-po-Vanocich-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/hubnuti-po-Vanocich-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Ako schudn\u00fa\u0165 poviano\u010dn\u00e9 kil\u00e1? Di\u00e9ty a hladovky nie s\u00fa rie\u0161en\u00edm\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 s\u0103rb\u0103tori? Dietele \u0219i fastingul nu sunt r\u0103spunsul\"}]},{\"@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\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 s\u0103rb\u0103tori? Dietele \u0219i fastingul nu sunt r\u0103spunsul - GymBeam Blog","description":"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 Cr\u0103ciun \u0219i c\u00e2t poate dura? Uita\u021bi de diete \u0219i pierde\u021bi eficient \u00een greutate cu schimb\u0103ri treptate \u0219i eficiente.","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-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/","og_type":"article","og_title":"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 s\u0103rb\u0103tori? Dietele \u0219i fastingul nu sunt r\u0103spunsul - GymBeam Blog","og_description":"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 Cr\u0103ciun \u0219i c\u00e2t poate dura? Uita\u021bi de diete \u0219i pierde\u021bi eficient \u00een greutate cu schimb\u0103ri treptate \u0219i eficiente.","og_url":"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/","og_site_name":"GymBeam Blog","article_published_time":"2023-01-17T09:48:00+00:00","article_modified_time":"2023-03-03T12:11:51+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/hubnuti-po-Vanocich-FB-.png","type":"image\/png"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 s\u0103rb\u0103tori? Dietele \u0219i fastingul nu sunt r\u0103spunsul","datePublished":"2023-01-17T09:48:00+00:00","dateModified":"2023-03-03T12:11:51+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/"},"wordCount":2572,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/hubnuti-po-Vanocich-FB-.png","keywords":["nutri\u021bie","pierdere \u00een greutate","un stil de via\u021b\u0103 s\u0103n\u0103tos"],"articleSection":["Cum s\u0103 pierzi \u00een greutate"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/","url":"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/","name":"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 s\u0103rb\u0103tori? Dietele \u0219i fastingul nu sunt r\u0103spunsul - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/hubnuti-po-Vanocich-FB-.png","datePublished":"2023-01-17T09:48:00+00:00","dateModified":"2023-03-03T12:11:51+00:00","description":"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 Cr\u0103ciun \u0219i c\u00e2t poate dura? Uita\u021bi de diete \u0219i pierde\u021bi eficient \u00een greutate cu schimb\u0103ri treptate \u0219i eficiente.","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/hubnuti-po-Vanocich-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/hubnuti-po-Vanocich-FB-.png","width":1200,"height":628,"caption":"Ako schudn\u00fa\u0165 poviano\u010dn\u00e9 kil\u00e1? Di\u00e9ty a hladovky nie s\u00fa rie\u0161en\u00edm"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-in-greutate-dupa-sarbatori-dietele-si-fastingul-nu-sunt-raspunsul\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Cum s\u0103 pierde\u021bi \u00een greutate dup\u0103 s\u0103rb\u0103tori? Dietele \u0219i fastingul nu sunt r\u0103spunsul"}]},{"@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\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/418178","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\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=418178"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/418178\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/414032"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=418178"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=418178"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=418178"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=418178"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=418178"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}