{"id":14671,"date":"2024-10-12T15:27:00","date_gmt":"2024-10-12T12:27:00","guid":{"rendered":"https:\/\/dietsabc.com\/?p=14671"},"modified":"2024-10-12T15:26:36","modified_gmt":"2024-10-12T12:26:36","slug":"how-much-deep-light-and-rem-sleep-we-need","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/miscellaneous\/how-much-deep-light-and-rem-sleep-we-need\/","title":{"rendered":"How much deep, shallow and REM sleep do we need"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"14671\" class=\"elementor elementor-14671\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2dd28efd elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"2dd28efd\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-1aca6091\" data-id=\"1aca6091\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-73d2a4e3 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"73d2a4e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">How much deep, shallow and REM sleep do we need<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-158a41b9 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"158a41b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>October 12, 2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-76d5826f elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"76d5826f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tA little more about the types of sleep and what happens to us during sleep.\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-1bb9c003\" data-id=\"1bb9c003\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4fa04801 elementor-widget elementor-widget-spacer\" data-id=\"4fa04801\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3a96208 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3a96208\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-23306518\" data-id=\"23306518\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-65c8b580 elementor-widget elementor-widget-text-editor\" data-id=\"65c8b580\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>If you sleep 7 to 9 hours - you spend about one third of your life asleep.<\/p><p>Sleep is very important to us. Reserves accumulate during sleep and the brain continues to process and organize what we have learned and experienced during the day so that we can use it in the future. Sleep is not static, its duration changes during a person&#039;s life. At the beginning of life you need more sleep, growing less and less.<\/p><p>Sleep is an important part of our overall health and quality of life. How well we sleep affects how well we feel awake. Both sleep duration and quality are important.<\/p><pre>\u00a0<\/pre><h2>Sleep phases<\/h2><p>Basically, sleep consists of two major parts - <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK19965\/def-item\/gl82\/\" target=\"_blank\" rel=\"noopener\">NREM<\/a> sleep (non-rapid eye movement) and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK19965\/def-item\/gl98\/\" target=\"_blank\" rel=\"noopener\">REM<\/a> sleep (rapid eye movement). About 75 to 80% of the time we spend in sleep is in deep sleep, or more precisely in NREM sleep, and the rest of the time is in shallow sleep or (REM) sleep. Together, the two types of sleep form one sleep cycle. The average duration of the first NREM-REM sleep cycle is 70 to 100 minutes, and the second and subsequent cycles are approximately 90 to 120 minutes. These cycles can be repeated on average 3 to 5 times during sleep, if one of the cycles is interrupted, the next time you go to sleep, this cycle will be extended to compensate for the interruption.<\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK19956\/figure\/a2000f7efmmm00003\/?report=objectonly\" target=\"_blank\" rel=\"noopener\">The sleep cycle is further divided into stages or phases<\/a>. Phases 1, 2, and REM are shallow sleep or (REM) sleep, and Phases 3 and 4 are deep sleep or NREM sleep.<\/p><p><strong>Phase 1<\/strong><\/p><p>We are sleepy and half awake during this time, so it is easy to wake us up at this stage. This is a shallow NREM sleep that will not last long. Muscle activity slows down and we can start dreaming, but moving to stage 2 can also cause a slight muscle twitch.<\/p><p><strong>Phase 2<\/strong><\/p><p>There is still a shallow sleep, but more stable - our breathing and heart rate slow down and the muscles relax. Our body temperature drops and the activity of the brain waves decreases.<\/p><p><strong>Phase 3<\/strong><\/p><p>We are entering a deep sleep or Delta sleep phase. This stage takes up approximately 3 - 8% of total sleep time. We breathe rhythmically and our muscle activity is significantly reduced.<\/p><p><strong>4. Phase or Delta sleep<\/strong><\/p><p>The deepest stage of sleep. During deep sleep, our breathing, heart rate, body temperature, and brain waves reach their lowest levels. Our muscles are extremely relaxed, and we have the hardest time waking us up and waking up, and it takes several minutes for us to fully recover. This stage takes about 10-15% of total sleep time. Walking and sleeping are also possible during this phase.<\/p><p>Phase 4 is known as the healing phase, when tissue growth and regeneration occurs, hormones that are important for the body&#039;s optimal functioning are released, and cell energy is restored.<\/p><p><strong>Phase 5 or REM sleep<\/strong><\/p><p>REM sleep is a time when we are most likely to dream. At this stage, our arms and legs are temporarily paralyzed to prevent us from physically fulfilling our dreams.<\/p><p>The first night REM cycle begins approximately 90 minutes after falling asleep and is repeated every 90 to 110 minutes during each sleep cycle. Our eyes move quickly behind our eyelids and our brain waves look like we are awake. Our breathing, heart rate and blood pressure rise almost to wakefulness.<\/p><pre>\u00a0<\/pre><h2>Dreaming<\/h2><p>Everyone dreams - about 2 hours every night, but you may not remember most of your dreams. The purpose of dreaming is unknown - it is believed that dreaming helps us to process emotions. The events of the day often take over our thoughts during sleep, and people who suffer from stress or anxiety are more likely to have frightening dreams. Dreaming is possible in all phases of sleep, but usually the most vivid are REM sleep. Some people dream of colorful dreams, while others only remember black and white dreams.<\/p><pre>\u00a0<\/pre><h2>How long should I sleep in a deep sleep?<\/h2><p>In healthy adults, on average 8 to 23% are spent in deep sleep for about 8 hours, which is about 62 to 110 minutes. However, as we get older, we need less deep sleep.<\/p><p>During deep sleep, the following functions occur:<\/p><ul><li>Memories are consolidated;<\/li><li>What is learned during the day is strengthened (learning and emotion process);<\/li><li>Physical recovery is taking place;<\/li><li>Blood sugar levels are balanced;<\/li><li>The immune system is activated;<\/li><li>Balances metabolism;<\/li><li>Brain detoxification is performed.<\/li><\/ul><p>If the period of deep sleep is insufficient - these processes do not take place or are not performed completely and symptoms of lack of sleep appear.<\/p><p>Symptoms caused by too long a deep sleep period have not been observed - it seems that there cannot be too much deep sleep.<\/p><pre>\u00a0<\/pre><h2>How Much REM Sleep Do We Need?<\/h2><p>There is no consensus on this issue. It is believed that during REM sleep we see dreams and experts believe that dreaming helps to process emotions and strengthen certain memories.<\/p><p>For most adults, REM takes up about 20 - 25% and appears to be healthy. However, sleep research raises some interesting questions. One recent study suggests that more REM sleep may be associated with depression, but it is not clear what causes it and what the consequences are.<\/p><pre>\u00a0<\/pre><h2>How long should I sleep in shallow sleep?<\/h2><p>Sleep researchers believe that shallow sleep is only good for us and does not have a minimum amount of time, because this phase of sleep is unavoidable, of course - if we sleep at all.<\/p><p>However, if you sleep too much regularly, you may have health problems. There are studies in which regular periods of long sleep are linked to obesity, depression, pain and heart disease.<\/p><pre>\u00a0<\/pre><h2>How Much Sleep is Needed?<\/h2><p>Our need for sleep and sleep patterns change with age and also vary considerably between individuals of the same age. There is no specific benchmark for the number of &#039;sleep hours&#039; that would work for all people of the same age. Babies initially sleep up to 16 to 18 hours a day, which can promote growth and development (especially of the brain). School-age children and adolescents need an average of about 9.5 hours of sleep a night. Most adults need 7-9 hours of sleep a night, but after the age of 60, night sleep becomes shorter, shallower and more often interrupted by waking. Older people, however, are more likely to take medications that can interfere with sleep.<\/p><p>Long working hours and the availability of various daily entertainment shorten the natural sleep time required - we do not have time to sleep, we will go on holiday - however, it may turn out that we are not able to compensate for what is lost on weekdays and sleep disorders can start.<\/p><h3>Recommended sleep duration<\/h3><table><tbody><tr><td width=\"150\"><p><strong>Age<\/strong><\/p><\/td><td width=\"144\"><p><strong>Recommended<\/strong><\/p><p>(hours)<\/p><\/td><td width=\"144\"><p><strong>May be suitable for some<\/strong><\/p><p>(hours)<\/p><\/td><td width=\"144\"><p><strong>Not recommended<\/strong><\/p><p>(hours)<\/p><\/td><\/tr><tr><td width=\"150\"><p>Newborns<\/p><p>(0 - 3 months)<\/p><\/td><td width=\"144\"><p>14 &#8211; 17<\/p><\/td><td width=\"144\"><p>11 &#8211; 13<\/p><p>18 &#8211; 19<\/p><\/td><td width=\"144\"><p>Less than 11<\/p><p>More than 19<\/p><\/td><\/tr><tr><td width=\"150\"><p>Babies<\/p><p>(4 - 11 months)<\/p><\/td><td width=\"144\"><p>12 &#8211; 15<\/p><\/td><td width=\"144\"><p>10 &#8211; 11<\/p><p>16 &#8211; 18<\/p><\/td><td width=\"144\"><p>Less than 10<\/p><p>More than 18<\/p><\/td><\/tr><tr><td width=\"150\"><p>Little children<\/p><p>(12 years)<\/p><\/td><td width=\"144\"><p>11 &#8211; 14<\/p><\/td><td width=\"144\"><p>9 &#8211; 10<\/p><p>15 &#8211; 16<\/p><\/td><td width=\"144\"><p>Less than 9<\/p><p>More than 16<\/p><\/td><\/tr><tr><td width=\"150\"><p>Children<\/p><p>(3-5 years)<\/p><\/td><td width=\"144\"><p>10 &#8211; 13<\/p><\/td><td width=\"144\"><p>8 - 9<\/p><p>14<\/p><\/td><td width=\"144\"><p>Less than 8<\/p><p>More than 14<\/p><\/td><\/tr><tr><td width=\"150\"><p>Children<\/p><p>(6 - 13 years)<\/p><\/td><td width=\"144\"><p>9 &#8211; 11<\/p><\/td><td width=\"144\"><p>78<\/p><p>12<\/p><\/td><td width=\"144\"><p>Less than 7<\/p><p>More than 12<\/p><\/td><\/tr><tr><td width=\"150\"><p>Teens<\/p><p>(14 - 17 years)<\/p><\/td><td width=\"144\"><p>8 &#8211; 10<\/p><\/td><td width=\"144\"><p>7<\/p><p>11<\/p><\/td><td width=\"144\"><p>Less than 7<\/p><p>More than 11<\/p><\/td><\/tr><tr><td width=\"150\"><p>Young people<\/p><p>(18 - 25 years old)<\/p><\/td><td width=\"144\"><p>7 &#8211; 9<\/p><\/td><td width=\"144\"><p>6<\/p><p>10 &#8211; 11<\/p><\/td><td width=\"144\"><p>Less than 6<\/p><p>More than 11<\/p><\/td><\/tr><tr><td width=\"150\"><p>Adults<\/p><p>(26 - 64 years old)<\/p><\/td><td width=\"144\"><p>7 &#8211; 9<\/p><\/td><td width=\"144\"><p>6<\/p><p>10<\/p><\/td><td width=\"144\"><p>Less than 6<\/p><p>More than 10<\/p><\/td><\/tr><tr><td width=\"150\"><p>Seniors<\/p><p>(\u226565 years)<\/p><\/td><td width=\"144\"><p>7 &#8211; 8<\/p><\/td><td width=\"144\"><p>5 - 6<\/p><p>9<\/p><\/td><td width=\"144\"><p>Less than 5<\/p><p>More than 9<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><h2>How to improve sleep quality and sleep better<\/h2><p>A person who falls asleep is less ill and his general health is improving - here are some tips to improve sleep:<\/p><ul><li>Go to bed and get up at the same time every day.<\/li><li>Create a bedtime \/ sleep routine to help prepare your body and mind for sleep. This routine should include relaxing activities such as a warm bath, herbal tea, soothing music or a book, meditation, and more.<\/li><li>Exercise for at least 20 to 30 minutes a day, but no later than a few hours before going to bed.<\/li><li>Take a walk in the fresh air and sunlight for at least 30 minutes every day. Daylight is the main regulator of our daily sleep patterns.<\/li><li>Avoid caffeine, nicotine and alcohol for a few hours before going to bed.<\/li><li>Note <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-nutrition\/\" target=\"_blank\" rel=\"noopener\">healthy eating<\/a> basic principles.<\/li><li>It is recommended to take the last meal no more than 2-3 hours before going to bed.<\/li><li>Avoid bright lights and loud sounds, keep the bedroom at a comfortable temperature (cool - ideally the room should be ventilated before going to bed.).<\/li><li>Eliminate all objects that make noise (even the watch if it makes it difficult to fall asleep).<\/li><li>Do not watch TV or use a computer (especially for work) for 30 to 60 minutes before going to bed.<\/li><li>Try to reduce stress - simplify your lifestyle, set priorities and delegate tasks to others - don&#039;t try to do everything yourself.<\/li><li>Avoid falling asleep during the day or at least limit it to 30 minutes or less.<\/li><li>If you can&#039;t fall asleep, do something like read or listen to music until you go to sleep.<\/li><\/ul><pre>\u00a0<\/pre><p>If you have trouble sleeping or feel unusually tired during the day, see your doctor. Most sleep disorders can be treated effectively.<\/p><pre>\u00a0<\/pre><p><u>Sources<\/u>:<\/p><p><a href=\"https:\/\/www.nap.edu\/catalog\/11617\/sleep-disorders-and-sleep-deprivation-an-unmet-public-health-problem\" target=\"_blank\" rel=\"noopener\">Sleep disorders and lack of sleep<\/a><\/p><p><a href=\"https:\/\/www.sleephealthjournal.org\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.sleephealthjournal.org\/<\/a><\/p><p><a href=\"https:\/\/www.ninds.nih.gov\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.ninds.nih.gov\/<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-034b241 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"034b241\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-94b40b8\" data-id=\"94b40b8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-752debc elementor-widget elementor-widget-image\" data-id=\"752debc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"439\" height=\"291\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png\" class=\"attachment-large size-large wp-image-25400\" alt=\"Green envelope with heart\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png 439w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-300x199.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-18x12.png 18w\" sizes=\"(max-width: 439px) 100vw, 439px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-1f4d25f\" data-id=\"1f4d25f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3341e6b elementor-widget elementor-widget-text-editor\" data-id=\"3341e6b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Help to maintain this site, create interesting articles and delicious low-calorie recipes!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-223f901 elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"223f901\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#elementor-action%3Aaction%3Dpopup%3Aopen%26settings%3DeyJpZCI6IjI1NDI1IiwidG9nZ2xlIjpmYWxzZX0%3D\" target=\"_blank\" rel=\"nofollow\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Donate<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-74a6ed02 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"74a6ed02\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4049c86b\" data-id=\"4049c86b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2a41f8cc elementor-widget elementor-widget-facebook-button\" data-id=\"2a41f8cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div data-layout=\"standard\" data-colorscheme=\"light\" data-size=\"large\" data-show-faces=\"true\" class=\"elementor-facebook-widget fb-like\" data-href=\"https:\/\/dietsabc.com\/en?p=14671\" data-share=\"true\" data-action=\"like\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3de7f665\" data-id=\"3de7f665\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6702d6c2 elementor-search-form--skin-classic elementor-search-form--button-type-icon elementor-search-form--icon-search elementor-widget elementor-widget-search-form\" data-id=\"6702d6c2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;skin&quot;:&quot;classic&quot;}\" data-widget_type=\"search-form.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<search role=\"search\">\n\t\t\t<form class=\"elementor-search-form\" action=\"https:\/\/dietsabc.com\/en\/\" method=\"get\" data-trp-original-action=\"https:\/\/dietsabc.com\/en\">\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-search-form__container\">\n\t\t\t\t\t<label class=\"elementor-screen-only\" for=\"elementor-search-form-6702d6c2\">Search<\/label>\n\n\t\t\t\t\t\n\t\t\t\t\t<input id=\"elementor-search-form-6702d6c2\" placeholder=\"to look for\" class=\"elementor-search-form__input\" type=\"search\" name=\"s\" value=\"\">\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<button class=\"elementor-search-form__submit\" type=\"submit\" aria-label=\"Search\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"e-font-icon-svg-container\"><svg class=\"fa fa-search e-font-icon-svg e-fas-search\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M505 442.7L405.3 343c-4.5-4.5-10.6-7-17-7H372c27.6-35.3 44-79.7 44-128C416 93.1 322.9 0 208 0S0 93.1 0 208s93.1 208 208 208c48.3 0 92.7-16.4 128-44v16.3c0 6.4 2.5 12.5 7 17l99.7 99.7c9.4 9.4 24.6 9.4 33.9 0l28.3-28.3c9.4-9.4 9.4-24.6.1-34zM208 336c-70.7 0-128-57.2-128-128 0-70.7 57.2-128 128-128 70.7 0 128 57.2 128 128 0 70.7-57.2 128-128 128z\"><\/path><\/svg><\/div>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<input type=\"hidden\" name=\"trp-form-language\" value=\"en\"\/><\/form>\n\t\t<\/search>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-74a9b39 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"74a9b39\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-405284d\" data-id=\"405284d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1c19965 elementor-widget elementor-widget-heading\" data-id=\"1c19965\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Share this article\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-78aee84 elementor-share-buttons--view-icon elementor-share-buttons--skin-gradient elementor-share-buttons--shape-square elementor-grid-0 elementor-share-buttons--color-official elementor-widget elementor-widget-share-buttons\" data-id=\"78aee84\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Share on facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-facebook\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256C504 119 393 8 256 8S8 119 8 256c0 123.78 90.69 226.38 209.25 245V327.69h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 4.84v61h-31.28c-30.8 0-40.41 19.12-40.41 38.73V256h68.78l-11 71.69h-57.78V501C413.31 482.38 504 379.78 504 256z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_pinterest\" role=\"button\" tabindex=\"0\" aria-label=\"Share on pinterest\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-pinterest\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M496 256c0 137-111 248-248 248-25.6 0-50.2-3.9-73.4-11.1 10.1-16.5 25.2-43.5 30.8-65 3-11.6 15.4-59 15.4-59 8.1 15.4 31.7 28.5 56.8 28.5 74.8 0 128.7-68.8 128.7-154.3 0-81.9-66.9-143.2-152.9-143.2-107 0-163.9 71.8-163.9 150.1 0 36.4 19.4 81.7 50.3 96.1 4.7 2.2 7.2 1.2 8.3-3.3.8-3.4 5-20.3 6.9-28.1.6-2.5.3-4.7-1.7-7.1-10.1-12.5-18.3-35.3-18.3-56.6 0-54.7 41.4-107.6 112-107.6 60.9 0 103.6 41.5 103.6 100.9 0 67.1-33.9 113.6-78 113.6-24.3 0-42.6-20.1-36.7-44.8 7-29.5 20.5-61.3 20.5-82.6 0-19-10.2-34.9-31.4-34.9-24.9 0-44.9 25.7-44.9 60.2 0 22 7.4 36.8 7.4 36.8s-24.5 103.8-29 123.2c-5 21.4-3 51.6-.9 71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"Share on telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-b30f69a\" data-id=\"b30f69a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8578fe9 elementor-widget elementor-widget-heading\" data-id=\"8578fe9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7a2ea69 elementor-widget elementor-widget-facebook-page\" data-id=\"7a2ea69\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" data-width=\"500px\" data-small-header=\"false\" data-hide-cover=\"false\" data-show-facepile=\"true\" data-hide-cta=\"true\" style=\"min-height: 1px;height:200px\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ed6f0bf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ed6f0bf\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2e5946ae\" data-id=\"2e5946ae\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1d3e1d0e elementor-widget elementor-widget-post-navigation\" data-id=\"1d3e1d0e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-to-assess-your-health\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">How to assess your health?<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/weight-loss-hacks\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Weight loss hacks<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19a27e68 elementor-widget elementor-widget-heading\" data-id=\"19a27e68\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3634bfcb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3634bfcb\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-433d792f\" data-id=\"433d792f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2c9ca18f elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"2c9ca18f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-18810 post type-post status-publish format-standard has-post-thumbnail hentry category-sports tag-pareiza-elposana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-breathe-properly-during-training\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Ka-pareizi-elpot-trenina-laika-256x300.jpg\" class=\"attachment-medium size-medium wp-image-18812\" alt=\"How to breathe properly during training\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Ka-pareizi-elpot-trenina-laika-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Ka-pareizi-elpot-trenina-laika-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Ka-pareizi-elpot-trenina-laika.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-breathe-properly-during-training\/\">\n\t\t\t\tHow to breathe properly during training?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How to increase the effectiveness of your workouts, speed up muscle recovery after training and increase your fitness level?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-breathe-properly-during-training\/\" aria-label=\"Read more about K\u0101 pareizi elpot treni\u0146a laik\u0101?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-23561 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana tag-hormoni tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/9-hormones-that-affect-our-weight\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/08\/hormoni-kas-ietekme-svaru-256x300.jpg\" class=\"attachment-medium size-medium wp-image-23562\" alt=\"9 hormones that affect our weight\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/08\/hormoni-kas-ietekme-svaru-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/08\/hormoni-kas-ietekme-svaru-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/08\/hormoni-kas-ietekme-svaru.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/9-hormones-that-affect-our-weight\/\">\n\t\t\t\t9 hormones that affect our weight\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Which hormones can affect our weight, and how can we keep them at optimal levels?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/9-hormones-that-affect-our-weight\/\" aria-label=\"Read more about 9 hormoni, kas ietekm\u0113 m\u016bsu svaru\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-13928 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-kas-trauce-tievet tag-dietas tag-kaloriju-deficits tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/why-weight-increases-suddenly\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/11\/Kapec-peksni-pieaug-svars-256x300.jpg\" class=\"attachment-medium size-medium wp-image-13929\" alt=\"Why do you suddenly gain weight\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/11\/Kapec-peksni-pieaug-svars-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/11\/Kapec-peksni-pieaug-svars.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/why-weight-increases-suddenly\/\">\n\t\t\t\tWhy do you suddenly gain weight\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>11 reasons why you gain weight even if you don&#039;t change anything in your life - eat as always and the level of physical activity does not change. <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/why-weight-increases-suddenly\/\" aria-label=\"Read more about K\u0101p\u0113c p\u0113k\u0161\u0146i pieaug svars\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-33297 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-healthy-eating category---2 tag-dietas tag-svara-samazinasana tag-tievesana tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/bread-pasta-and-potatoes-do-they-really-make-you-fat\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/09\/Maize-makaroni-un-kartupeli-256x300.jpg\" class=\"attachment-medium size-medium wp-image-33298\" alt=\"Bread, Pasta, and Potatoes: Do They Really Make You Fat?\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/09\/Maize-makaroni-un-kartupeli-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/09\/Maize-makaroni-un-kartupeli-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/09\/Maize-makaroni-un-kartupeli.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/bread-pasta-and-potatoes-do-they-really-make-you-fat\/\">\n\t\t\t\tBread, Pasta, and Potatoes: Do They Really Make You Fat?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>For years, various weight loss diets have been calling us to give up bread, pasta, and potatoes. But are they really the main culprits behind weight gain?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/bread-pasta-and-potatoes-do-they-really-make-you-fat\/\" aria-label=\"Read more about Vai maize, makaroni un kartupe\u013ci m\u016bs tie\u0161\u0101m padara resnus?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>A little more about the types of sleep and what happens to us during sleep.<\/p>","protected":false},"author":25,"featured_media":14672,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[135,136,134],"class_list":["post-14671","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dazadi","tag-miega-fazes","tag-miega-veidi","tag-miegs"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/14671","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=14671"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/14671\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/14672"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=14671"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=14671"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=14671"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}