{"id":17660,"date":"2020-11-23T13:34:22","date_gmt":"2020-11-23T11:34:22","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=17660"},"modified":"2025-08-19T15:10:38","modified_gmt":"2025-08-19T12:10:38","slug":"de-ce-slabim-mai-greu-odata-cu-inaintarea-in-varsta","status":"publish","type":"post","link":"https:\/\/sanovita.ro\/blog\/de-ce-slabim-mai-greu-odata-cu-inaintarea-in-varsta\/","title":{"rendered":"De ce sl\u0103bim mai greu odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103?"},"content":{"rendered":"

\"DeToat\u0103 via\u021ba ai \u00eencercat s\u0103 m\u0103n\u00e2nci s\u0103n\u0103tos \u0219i s\u0103 faci sport \u00een mod regulat, dar, de la o v\u00e2rst\u0103, c\u00e2ntarul arat\u0103 c\u0103 iei \u00een greutate \u0219i devine din ce \u00een ce mai greu s\u0103 sl\u0103bim. \u00centrebarea la care \u00eencerc\u0103m s\u0103 r\u0103spundem este, a\u0219adar: devine mai greu s\u0103 r\u0103m\u00e2i \u00een form\u0103 pe m\u0103sur\u0103 ce \u00eemb\u0103tr\u00e2ne\u0219ti?<\/p>\n

Din p\u0103cate, da. La 30 de ani, corpul t\u0103u are nevoie de mai pu\u021bin\u0103 energie dec\u00e2t la 20, motiv pentru care nu mai po\u021bi m\u00e2nca la fel ca atunci, f\u0103r\u0103 s\u0103 supor\u021bi consecin\u021bele. Apoi, pe m\u0103sur\u0103 ce te \u00eendrep\u021bi spre v\u00e2rsta mijlocie, este \u0219i mai dificil s\u0103 r\u0103m\u00e2i \u00een form\u0103, din cauza modific\u0103rilor musculare, hormonale \u0219i de metabolism. Dar nu trebuie s\u0103 ne d\u0103m b\u0103tu\u021bi. \u00cen\u021beleg\u00e2nd cum se schimb\u0103 corpul, putem lucra mai inteligent pentru a ne men\u021bine supli.<\/p>\n

De ce este mai greu s\u0103 sl\u0103be\u0219ti pe m\u0103sur\u0103 ce \u00eemb\u0103tr\u00e2ne\u0219ti?<\/strong><\/h4>\n
PIERDEREA MUSCULAR\u0102<\/strong><\/h5>\n

Pe m\u0103sur\u0103 ce \u00eemb\u0103tr\u00e2ne\u0219ti, pierzi mu\u0219chi. Acest lucru \u00eenseamn\u0103 mai mult dec\u00e2t simpla pierdere a defini\u021biei \u0219i a tonusului muscular. Mu\u0219chiul arde mai multe calorii, deci dac\u0103 ai mai pu\u021bini mu\u0219chi \u00eenseamn\u0103 c\u0103 este mai greu s\u0103 folose\u0219ti caloriile pe care le consumi.<\/p>\n

\u00centrebarea este: de ce pierzi mu\u0219chi? Hormonii au \u0219i ei un rol important, dar lipsa mi\u0219c\u0103rii este cea care face diferen\u021ba. Fie c\u0103 este vorba de o via\u021b\u0103 de familie aglomerat\u0103 sau de prea multe ore la munc\u0103, devine mai dificil s\u0103 ne lu\u0103m din timp pentru a face sport. Acest lucru poate fi agravat de leziuni, care devin mai frecvente. Deci, pe m\u0103sur\u0103 ce \u00eemb\u0103tr\u00e2ne\u0219ti, trebuie s\u0103 fii activ mai mult ca niciodat\u0103 pentru a men\u021bine mu\u0219chii puternici.<\/p>\n

STRES<\/strong><\/h5>\n

Un nivel ridicat de stres poate contribui la cre\u0219terea \u00een greutate. Atunci c\u00e2nd e\u0219ti presat de timp, a\u0219a cum am zis mai sus, exerci\u021biile fizice ajung ultimele pe lista ta \u0219i este foarte comod s\u0103 renun\u021bi la dieta s\u0103n\u0103toas\u0103. \u0218i cine te va \u00eent\u00e2mpina cu bra\u021bele deschise? Gust\u0103rile rapide \u0219i pline de zah\u0103r. Nu ceda \u00een fa\u021ba lor! Stresul cre\u0219te, de asemenea, nivelul hormonului grelin\u0103, care face s\u0103 \u00ee\u021bi fie foame \u0219i contribuie la depozitarea gr\u0103similor.<\/p>\n

METABOLISMUL \u00ceNCETINIT<\/strong><\/h5>\n

Metabolismul lucreaz\u0103 tot timpul, transform\u00e2nd alimentele \u0219i b\u0103uturile pe care le consumi \u00een energie \u2013 o energie care pune \u0219i men\u021bine organismul \u00een func\u021biune. Chiar \u0219i atunci c\u00e2nd dormi, metabolismul ofer\u0103 corpului energia necesar\u0103 pentru circula\u021bia s\u00e2ngelui, pentru respira\u021bie \u0219i repararea celulelor. \u00cens\u0103 metabolismul poate \u00eencetini odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103, ceea ce \u00eenseamn\u0103 c\u0103 se ard mai pu\u021bine calorii \u0219i se depoziteaz\u0103 mai multe gr\u0103simi.<\/p>\n

SCHIMB\u0102RI HORMONALE<\/strong><\/h5>\n

Modific\u0103rile hormonale pot influen\u021ba, \u0219i acestea, c\u00e2ntarul. Pentru femei, este foarte frecvent s\u0103 cre\u0219ti \u00een greutate \u00een timpul menopauzei. Sc\u0103derea estrogenului determin\u0103 \u00eengr\u0103\u0219area, \u00een special \u00een jurul stomacului. Chiar \u0219i \u00een jurul v\u00e2rstei de 45 de ani, apropierea de menopauz\u0103 poate provoca fluctua\u021bii ale dispozi\u021biei, care \u00eengreuneaz\u0103 respectarea unui regim alimentar s\u0103n\u0103tos \u0219i a unui program de exerci\u021bii fizice.<\/p>\n

Nici b\u0103rba\u021bii nu scap\u0103 mai u\u0219or. De obicei, dup\u0103 40 de ani, nivelul de testosteron scade. Acesta este responsabil pentru reglarea distribu\u021biei gr\u0103similor, a for\u021bei musculare \u0219i a masei musculare. A\u0219adar, mai pu\u021bin testosteron poate \u00eengreuna arderea caloriilor. At\u00e2t b\u0103rba\u021bii, c\u00e2t \u0219i femeile de v\u00e2rst\u0103 mijlocie produc mai pu\u021bin hormon de cre\u0219tere care ajut\u0103 corpul s\u0103 utilizeze gr\u0103simea.<\/p>\n

Deci, cu toate aceste schimb\u0103ri ale corpului care comploteaz\u0103 \u00eempotriva ta, cum po\u021bi combate cre\u0219terea \u00een greutate pe m\u0103sur\u0103 ce \u00eemb\u0103tr\u00e2ne\u0219ti?<\/p>\n

Cinci sfaturi pentru prevenirea cre\u0219terii \u00een greutate<\/strong><\/h4>\n
    \n
  1. F\u0103 ca fiecare aliment s\u0103 conteze<\/strong> \u2013 \u00cen loc de alimente foarte procesate, care nu au substan\u021be nutritive, alege alimente integrale, bogate \u00een nutrien\u021bi, vitamine, minerale, fibre \u0219i proteine, cum ar fi fructele, legumele, leguminoasele, nucile<\/a> \u0219i cerealele integrale<\/a>.<\/li>\n
  2. M\u0103soar\u0103 fiecare por\u021bie<\/strong> – Pe m\u0103sur\u0103 ce \u00eemb\u0103tr\u00e2ne\u0219ti, este important s\u0103 te ui\u021bi la dimensiunile por\u021biilor \u0219i, eventual, s\u0103 le reduci, pentru a se potrivi cu ceea ce are nevoie corpul t\u0103u acum. Altfel, caloriile care nu pot fi consumate, se vor transforma \u00een gr\u0103sime \u0219i mai mult ca sigur nu \u00ee\u021bi dore\u0219ti asta.<\/li>\n
  3. Combin\u0103 exerci\u021biile fizice<\/strong> – Este important s\u0103 combini exerci\u021biile aerobice cu antrenamente cu greut\u0103\u021bi. Aerobicul (alergat, ciclism) cre\u0219te ritmul cardiac \u0219i arde mai multe calorii. Antrenamentul cu greut\u0103\u021bi ajut\u0103 la construirea \u0219i \u00eent\u0103rirea mu\u0219chilor.<\/li>\n
  4. R\u0103m\u00e2i hidratat<\/strong> – Bea mult\u0103 ap\u0103 \u0219i las\u0103 deoparte b\u0103uturile gazoase. Deshidratarea u\u0219oar\u0103 poate provoca simptome similare cu foamea. Nu le confunda, bea un pahar cu ap\u0103 \u00een loc s\u0103 iei o gustare. Deshidratarea a fost, de asemenea, asociat\u0103 cu riscul crescut de obezitate \u0219i cu un IMC mai mare.<\/li>\n
  5. Streseaz\u0103-te mai pu\u021bin \u0219i dormi bine<\/strong> – G\u0103se\u0219te activit\u0103\u021bi care s\u0103 te ajute s\u0103 te destresezi. Vei avea mai pu\u021bine \u0219anse s\u0103 m\u0103n\u00e2nci din comoditate, vei dormi mai bine \u0219i \u00ee\u021bi vei respecta mai mult obiectivele sportive.<\/li>\n<\/ol>\n

    \u00cenainte de a face modific\u0103ri ale dietei, consult\u0103 \u00eentotdeauna un dietetician sau un profesionist din domeniul s\u0103n\u0103t\u0103\u021bii.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Toat\u0103 via\u021ba ai \u00eencercat s\u0103 m\u0103n\u00e2nci s\u0103n\u0103tos \u0219i s\u0103 faci sport \u00een mod regulat, dar, de la o v\u00e2rst\u0103, c\u00e2ntarul arat\u0103 c\u0103 iei \u00een greutate \u0219i devine din ce \u00een ce mai greu s\u0103 sl\u0103bim. \u00centrebarea la care \u00eencerc\u0103m s\u0103 r\u0103spundem este, a\u0219adar: devine mai greu s\u0103 r\u0103m\u00e2i \u00een form\u0103 pe m\u0103sur\u0103 ce \u00eemb\u0103tr\u00e2ne\u0219ti? Din […]<\/p>\n","protected":false},"author":12,"featured_media":17665,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1124],"tags":[873,888,883,716],"class_list":{"0":"post-17660","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sunt-in-echilibru","8":"tag-alege-sa-fii-sanatos","9":"tag-mananca-sanatos","10":"tag-noile-rondele-sano-vita","11":"tag-sano-vita"},"yoast_head":"\nDe ce sl\u0103bim mai greu odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103? – Zi de zi mai bine - SanoVita<\/title>\n<meta name=\"description\" content=\"Toat\u0103 via\u021ba ai \u00eencercat s\u0103 m\u0103n\u00e2nci s\u0103n\u0103tos \u0219i s\u0103 faci sport \u00een mod regulat, dar, de la o v\u00e2rst\u0103, ne este din ce \u00een ce mai greu s\u0103 sl\u0103bim.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sanovita.ro\/blog\/de-ce-slabim-mai-greu-odata-cu-inaintarea-in-varsta\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"De ce sl\u0103bim mai greu odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103? – Zi de zi mai bine - SanoVita\" \/>\n<meta property=\"og:description\" content=\"Toat\u0103 via\u021ba ai \u00eencercat s\u0103 m\u0103n\u00e2nci s\u0103n\u0103tos \u0219i s\u0103 faci sport \u00een mod regulat, dar, de la o v\u00e2rst\u0103, ne este din ce \u00een ce mai greu s\u0103 sl\u0103bim.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sanovita.ro\/blog\/de-ce-slabim-mai-greu-odata-cu-inaintarea-in-varsta\/\" \/>\n<meta property=\"og:site_name\" content=\"Zi de zi mai bine - SanoVita\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SanoVita\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/SanoVita\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-23T11:34:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-19T12:10:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/11\/shutterstock_619392911-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Expertul SanoVita\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/sanovitaoficial\" \/>\n<meta name=\"twitter:site\" content=\"@SanoVitaOficial\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Expertul SanoVita\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/sanovita.ro\/blog\/de-ce-slabim-mai-greu-odata-cu-inaintarea-in-varsta\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/sanovita.ro\/blog\/de-ce-slabim-mai-greu-odata-cu-inaintarea-in-varsta\/\"},\"author\":{\"name\":\"Expertul SanoVita\",\"@id\":\"https:\/\/sanovita.ro\/blog\/#\/schema\/person\/9f87f9806cd9a47de966c1dce4829b60\"},\"headline\":\"De ce sl\u0103bim mai greu odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103?\",\"datePublished\":\"2020-11-23T11:34:22+00:00\",\"dateModified\":\"2025-08-19T12:10:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/sanovita.ro\/blog\/de-ce-slabim-mai-greu-odata-cu-inaintarea-in-varsta\/\"},\"wordCount\":962,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/sanovita.ro\/blog\/#organization\"},\"keywords\":[\"alege sa fii sanatos\",\"mananca sanatos\",\"noile rondele sano vita\",\"sano vita\"],\"articleSection\":[\"Wellness \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"inLanguage\":\"ro-RO\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/sanovita.ro\/blog\/de-ce-slabim-mai-greu-odata-cu-inaintarea-in-varsta\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/sanovita.ro\/blog\/de-ce-slabim-mai-greu-odata-cu-inaintarea-in-varsta\/\",\"url\":\"https:\/\/sanovita.ro\/blog\/de-ce-slabim-mai-greu-odata-cu-inaintarea-in-varsta\/\",\"name\":\"De ce sl\u0103bim mai greu odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103? 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