{"id":16910,"date":"2022-04-30T17:44:54","date_gmt":"2022-04-30T14:44:54","guid":{"rendered":"https:\/\/dietsabc.com\/?p=16910"},"modified":"2024-02-28T13:03:19","modified_gmt":"2024-02-28T11:03:19","slug":"10000-steps-a-day","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/sport\/10000-steps-a-day\/","title":{"rendered":"10,000 steps a day. What will they give to you?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"16910\" class=\"elementor elementor-16910\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-40f4f73b 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=\"40f4f73b\" 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-4bf66a05\" data-id=\"4bf66a05\" 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-34a19e2f animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"34a19e2f\" 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\">10,000 steps a day. What will they give to you?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7c26aacb elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"7c26aacb\" 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>April 30, 2022<\/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-194cd57e elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"194cd57e\" 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\t10,000 steps are about 8.05 kilometers. Why exactly 10,000 steps? Is this a fitness myth or do they really help us lose weight and feel better?\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-7345b719\" data-id=\"7345b719\" 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-13154d4f elementor-widget elementor-widget-spacer\" data-id=\"13154d4f\" 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-de72ec7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"de72ec7\" 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-ba39afc\" data-id=\"ba39afc\" 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-50f5755c elementor-widget elementor-widget-text-editor\" data-id=\"50f5755c\" 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>You&#039;ve probably heard that you need to go at least 10,000 steps a day to stay fit and healthy.<\/p><p>10,000 steps a day is also often mentioned as a prerequisite for weight loss.<\/p><p>Does it really work? And if so, how?<\/p><pre>\u00a0<\/pre><p>The concept of 10,000 steps per day was first popularized in Japan in the 1960s. Although the 10,000 steps concept was not based on medical research, it was becoming increasingly popular. \u00a0<\/p><p>The studies available today (and there are really a lot of them) confirm that a 10,000-step walk is a good support <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17152246\/\" target=\"_blank\" rel=\"noopener\">both for weight loss and for our health in general<\/a>.<\/p><pre>\u00a0<\/pre><h2>How does it work?<\/h2><p>10,000 steps is not a magic number. In principle, it doesn&#039;t matter if you walk exactly 10,000 steps or 9,000 or 11,000 steps during the day. The important thing is that you move and move more than usual.<\/p><p>People with a sedentary lifestyle take on average around 2,000 steps a day, which is not enough. It is a sedentary lifestyle that is a major risk factor for cardiovascular disease - and <a href=\"https:\/\/en.wikipedia.org\/wiki\/List_of_causes_of_death_by_rate\" target=\"_blank\" rel=\"noopener\">cardiovascular disease is the leading cause of premature death<\/a>.<\/p><p>When we move five times more, we also train our cardiovascular system more and thus significantly reduce the risk of heart disease.<\/p><p>By moving more, you also spend more calories, which is important if you want to lose weight. The energy absorbed by food is either spent or converted into fat. And walking is a good way to \"burn\" calories. Depending on your weight, walking speed and physical fitness, 250 to 600 calories are burned in 10,000 steps. For comparison, a woman's energy consumption (basic metabolism) ranges from 1600 to 2000 calories per day (depending on weight, height, and genetics).<\/p><p>The best part is that you don&#039;t need expensive equipment or a gym subscription to walk. A walk costs exactly nothing and you can walk anywhere. And, combined with a balanced and <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-nutrition\/\" target=\"_blank\" rel=\"noopener\">healthy diet<\/a> weight loss is inevitable.<\/p><pre>\u00a0<\/pre><h2>How to calculate how many calories are burned?<\/h2><p>One of the best ways to calculate how many calories you burn in 10,000 steps or any other activity is to use an equation that takes into account:<\/p><ul><li>Your weight;<\/li><li>Exercise intensity;<\/li><li>Duration of exercises.<\/li><\/ul><pre>\u00a0<\/pre><p>Calories burned per minute = 0.0175 x MET<span style=\"color: #ff0000;\">*<\/span>(Metabolic Equivalent of Task) x Your weight in kilograms.<\/p><p>Since this equation calculates the calories burned per minute to determine the total number of calories burned during a walk, you need to multiply the result by the total number of minutes you walk.<\/p><p>For example, if your walk lasted 90 minutes, then the final equation would be: calories burned = 0.0175 x MET x weight in kilograms x 90 (minutes).<\/p><pre>\u00a0<\/pre><h2><span style=\"color: #ff0000;\">*<\/span><strong>What is a MET and how to determine it?<\/strong><\/h2><p>MET (<a href=\"https:\/\/en.wikipedia.org\/wiki\/Metabolic_equivalent_of_task\" target=\"_blank\" rel=\"noopener\">Metabolic Equivalent of Task<\/a>) is the rate at which you burn calories during a certain amount of physical activity.<\/p><p>MET is the ratio of your metabolic rate when you are doing something to your resting metabolic rate. One MET is the energy your body consumes at rest - your resting metabolic rate or basal metabolic rate. If the MET value is 4, it means that your body uses four times more energy than at rest.<\/p><p>During the walk, depending on how fast you walk the MET can range from 2.0 to 4.3. For comparison - when running up the stairs, the MET is 15.0, running a marathon - 13.3, sleeping - 0.98, but wiping dust - about 2.3.<\/p><p><a href=\"https:\/\/golf.procon.org\/met-values-for-800-activities\/\" target=\"_blank\" rel=\"noopener\">MET values for more than 800 different activities can be found HERE.<\/a><\/p><pre>\u00a0<\/pre><h2>Walk training schedule for weight loss<\/h2><p>If you want to shed those extra pounds, walking is a good start. In order to reduce monotony and the risk of burnout, variety is needed, while providing sufficient rest and recovery of the body.<\/p><p>A well-designed walking schedule can help you reach your weight loss goals faster, <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/how-much-deep-light-and-rem-sleep-we-need\/\" target=\"_blank\" rel=\"noopener\">improve sleep quality<\/a>, and reduce your anxiety\/stress levels, reduce your risk of cardiovascular disease, hypertension, diabetes, and other illnesses. Respectively - significantly improve your quality of life.<\/p><p>Whether you are walking to lose weight, maintain weight, or improve your health, following your workout schedule will help you be consistent and reach your goals faster.<\/p><p>The training schedule I propose is not set in stone. If necessary, change the training days. For example, if you know that there is usually a lot of work on Mondays, plan a long walk for another day. If you miss one day, it's not the end of the world. The schedule will help you continue from where you left off.<\/p><p>If you are a beginner, you may need to improve your endurance before using the suggested walking schedule\/workout plan.<\/p><p>Start with a 10-minute or 20-minute walk. Every day or the next day add a few minutes and so on. Gradually increase the walking time until you can walk at an average pace for at least 40 minutes without rest and shortness of breath.<\/p><table><tbody><tr><td colspan=\"2\" width=\"697\"><p><strong>Example of a walking training plan<\/strong><\/p><\/td><\/tr><tr><td width=\"180\"><p>Monday<\/p><\/td><td width=\"517\"><p>60 minutes walk at a fast pace.<\/p><\/td><\/tr><tr><td width=\"180\"><p>Tuesday<\/p><\/td><td width=\"517\"><p>Recovery Day. Light activities are possible.<\/p><\/td><\/tr><tr><td width=\"180\"><p>Wednesday<\/p><\/td><td width=\"517\"><p>30-minute walk at a fast pace + strength training.<\/p><\/td><\/tr><tr><td width=\"180\"><p>Thursday<\/p><\/td><td width=\"517\"><p>30 minutes walk at a fast pace.<\/p><\/td><\/tr><tr><td width=\"180\"><p>Friday<\/p><\/td><td width=\"517\"><p>60 minutes walk at a fast pace.<\/p><\/td><\/tr><tr><td width=\"180\"><p>Saturday<\/p><\/td><td width=\"517\"><p>30-minute walk at a fast pace + strength training.<\/p><\/td><\/tr><tr><td width=\"180\"><p>Sunday<\/p><\/td><td width=\"517\"><p>A 30-minute walk at a fast pace, followed by another 30 to 90 minutes at a light pace.<\/p><\/td><\/tr><\/tbody><\/table><p>As you can see, you should generally go at a fast pace - when breathing is harder than usual and your heart rate is 60-70% of your maximum heart rate. You can check your heart rate by measuring your heart rate manually or using fitness bracelets or watches.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/your-most-suitable-heart-rate-zone\/\" target=\"_blank\" rel=\"noopener\">Read more about heart rate zones HERE.<\/a><\/p><pre>\u00a0<\/pre><h3>60 minutes walk at a fast pace<\/h3><ul><li>Warm up by walking at a light pace for five minutes;<\/li><li>Accelerate to a fast pace and continue at a fast pace for 60 minutes;<\/li><li>Slow down to a light pace, walk for five minutes;<\/li><li>After warming up or after a walk it is desirable to take <a href=\"https:\/\/www.youtube.com\/watch?v=y87vSUoIMGU\" target=\"_blank\" rel=\"noopener\">stretching exercises<\/a>.<\/li><\/ul><pre>\u00a0<\/pre><h3>30 minutes walk at a fast pace<\/h3><ul><li>Warm up by walking at a light pace for three to five minutes;<\/li><li>Accelerate at a fast pace and continue to go at a fast pace for 30 minutes;<\/li><li>Slow down to a light pace, walk for three to five minutes;<\/li><li>It is advisable to do stretching exercises after warming up or after a walk.<\/li><\/ul><pre>\u00a0<\/pre><h3>Several short walks<\/h3><p>If you do not have time for a long walk, find time for two to four 15-minute walks. The total fast-paced time should be at least 30 minutes:<\/p><ul><li>Warm up by walking at a light pace for one to three minutes;<\/li><li>Accelerate at a fast pace and continue at a fast pace for 10 minutes;<\/li><li>Slow down to one to three minutes.<\/li><\/ul><pre>\u00a0<\/pre><h3>A 30-minute walk at a fast pace, followed by another 30 to 90 minutes at a light pace<\/h3><ul><li>Warm up by walking for five minutes at a light pace;<\/li><li>Accelerate at a fast pace and continue to go at a fast pace for 30 minutes;<\/li><li>Slow down and walk for another 30 to 90 minutes.<\/li><li>It is advisable to do stretching exercises after warming up or after a walk.<\/li><\/ul><pre>\u00a0<\/pre><h3>Recovery Day<\/h3><p>Your body needs rest to recover.<\/p><p>Some completely eliminate physical activity on a day off and spend time with family and friends. Others prefer active recreation with a low level of intensity, such as leisurely walks, fun cycling, etc.<\/p><p>Listen to your body to choose the most suitable for you. You may need 2 days to recover initially.<\/p><p>If you feel that you need more than two days to recover, you may be overtired. If this happens, check your heart rate while walking to make sure you don't overdo it. Reduce your heart rate to 50% or less of your maximum heart rate and\/or shorten long walks by replacing them with shorter ones.<\/p><pre>\u00a0<\/pre><h3>Strength training<\/h3><p>Strength training will help improve muscle strength and endurance. Strength training, which includes functional exercises, can also help improve balance and coordination. In short, it helps to maintain youth and improve well-being.<\/p><p>If weight training is new to you, don&#039;t worry. No need to go to the gym or buy expensive equipment. You can do simple exercises at home using your body weight.<\/p><p>For example, by doing the following exercises:<\/p><ul><li><a href=\"https:\/\/www.youtube.com\/watch?v=oLteuITTCSI\" target=\"_blank\" rel=\"noopener\">Squats<\/a> with or without additional weight;<\/li><li><a href=\"https:\/\/www.youtube.com\/watch?v=Ye1P8bN6PUQ\" target=\"_blank\" rel=\"noopener\">Push-ups<\/a>;<\/li><li><a href=\"https:\/\/www.youtube.com\/watch?v=uVwNVEQS_uo\" target=\"_blank\" rel=\"noopener\">Lunges<\/a>;<\/li><li><a href=\"https:\/\/www.youtube.com\/watch?v=FJjT-FUlXVU\" target=\"_blank\" rel=\"noopener\">Plank<\/a>;<\/li><li><a href=\"https:\/\/www.youtube.com\/watch?v=gd7iOXJHvFw\" target=\"_blank\" rel=\"noopener\">Wall Sit<\/a>;<\/li><li><a href=\"https:\/\/www.youtube.com\/watch?v=wOwN0HHW9PI\" target=\"_blank\" rel=\"noopener\">Exercise for triceps;<\/a><\/li><li><a href=\"https:\/\/www.youtube.com\/watch?v=WD3FvnZpVig\" target=\"_blank\" rel=\"noopener\">Exercises for biceps.<\/a><\/li><\/ul><pre>\u00a0<\/pre><p>If you want to lose weight, <a href=\"https:\/\/journals.humankinetics.com\/view\/journals\/ijsnem\/28\/1\/article-p46.xml\" target=\"_blank\" rel=\"noopener\">adding strength training can help you lose fat faster<\/a>, especially when combined with a diet plan that exactly suits your needs. It should be noted that by starting strength training, your weight may temporarily increase because the \"activating\" muscles will retain more water.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-exercise-and-keep-fit-at-home\/\" target=\"_blank\" rel=\"noopener\">Find out more about how to train and keep fit at home HERE.<\/a><\/p><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Walking can be a good cardio workout and can improve your overall health as well as help you lose weight - whether you walk 10,000 steps or a little less.<\/p><p>Balanced and <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-nutrition\/\" target=\"_blank\" rel=\"noopener\">healthy diet<\/a> can only speed up this process.<\/p><p>The number of calories you burn in 10,000 steps varies from person to person because we all have different body weight and genetics. Walking speed can also increase or decrease the number of calories burned.<\/p><pre>\u00a0<\/pre><p>Move and be healthy!<\/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-0b4c2c4 elementor-widget elementor-widget-toggle\" data-id=\"0b4c2c4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1181\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1181\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1181\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1181\"><p><a href=\"https:\/\/journals.lww.com\/acsm-msse\/pages\/default.aspx\" target=\"_blank\" rel=\"noopener\">Step-Based Physical Activity Metrics and Cardiometabolic Risk<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18562971\/\" target=\"_blank\" rel=\"noopener\">Revisiting &quot;how many steps are enough?&quot;<\/a><\/p><p><a href=\"https:\/\/ijbnpa.biomedcentral.com\/articles\/10.1186\/1479-5868-8-79\" target=\"_blank\" rel=\"noopener\">How many steps \/ day are enough? for adults<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14715035\/\" target=\"_blank\" rel=\"noopener\">How many steps \/ day are enough? Preliminary pedometer indices for public health<\/a><\/p><p><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2011\/08000\/2011_Compendium_of_Physical_Activities__A_Second.25.aspx\" target=\"_blank\" rel=\"noopener\">2011 Compendium of Physical Activities<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15831804\/\" target=\"_blank\" rel=\"noopener\">Metabolic equivalent: one size does not fit all<\/a><\/p><p><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2015.00204\/full\" target=\"_blank\" rel=\"noopener\">Recovery from exercise: vulnerable state, window of opportunity, or crystal ball?<\/a><\/p><p><a href=\"https:\/\/www.dovepress.com\/resistance-training-for-activity-limitations-in-older-adults-with-skel-peer-reviewed-fulltext-article-CIA\" target=\"_blank\" rel=\"noopener\">Resistance training for activity limitations in older adults with skeletal muscle function deficits<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\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<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-27d2f4f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"27d2f4f\" 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-7a6ad25\" data-id=\"7a6ad25\" 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-7245985 elementor-widget elementor-widget-image\" data-id=\"7245985\" 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-63b428d\" data-id=\"63b428d\" data-element_type=\"column\" 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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=\"Kop\u012bgojiet vietn\u0113 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-a1774b8\" data-id=\"a1774b8\" 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-4be7cb9 elementor-widget elementor-widget-heading\" data-id=\"4be7cb9\" 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-d3c26c7 elementor-widget 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elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7be0f861\" data-id=\"7be0f861\" 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-48b915ea elementor-widget elementor-widget-post-navigation\" data-id=\"48b915ea\" 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\/healthy-nutrition\/an-unhealthy-diet-shortens-life-more-than-smoking\/\" 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\">An unhealthy diet shortens life more than smoking!<\/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\/why-nutrition-specialists-recommendations-differ\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Why do nutritionists&#039; recommendations differ?<\/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-3275f12b elementor-widget elementor-widget-heading\" data-id=\"3275f12b\" 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-4e3f1a17 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4e3f1a17\" 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-65eb6083\" data-id=\"65eb6083\" 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-2cebd9e8 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"2cebd9e8\" 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-18871 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-partikas-produkti tag-antioksidanti tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/antioxidants\/\" 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\/Antioksidanti-256x300.jpg\" class=\"attachment-medium size-medium wp-image-18872\" alt=\"Antioxidants\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Antioksidanti-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Antioksidanti-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Antioksidanti.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\/antioxidants\/\">\n\t\t\t\tAntioxidants\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What are antioxidants? How do they work and why do we need them?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/antioxidants\/\" aria-label=\"Read more about Antioksidanti\" 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-30974 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-dazadi tag-kaloriju-deficits tag-svara-samazinasana tag-vielmaina\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/metabolic-adaptation-or-what-happens-to-our-body-when-we-lose-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\/2025\/05\/Vielmainas-paleninasanos-jeb-adaptiva-termogeneza-256x300.jpg\" class=\"attachment-medium size-medium wp-image-30975\" alt=\"Metabolic Adaptation, or What Happens to Our Body When We Lose Weight?\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/05\/Vielmainas-paleninasanos-jeb-adaptiva-termogeneza-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/05\/Vielmainas-paleninasanos-jeb-adaptiva-termogeneza-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/05\/Vielmainas-paleninasanos-jeb-adaptiva-termogeneza.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\/metabolic-adaptation-or-what-happens-to-our-body-when-we-lose-weight\/\">\n\t\t\t\tMetabolic Adaptation, or What Happens to Our Body When We Lose Weight?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What is metabolic adaptation or slowdown? How does it affect weight loss, and what can we do to minimise this effect? <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/metabolic-adaptation-or-what-happens-to-our-body-when-we-lose-weight\/\" aria-label=\"Read more about Vielmai\u0146as adapt\u0101cija jeb &#8211; kas notiek ar m\u016bsu \u0137ermeni tiev\u0113jot\" 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-21610 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-partikas-produkti tag-partikas-piedevas tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/food-additives-and-e-numbers\/\" 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\/2023\/03\/Partikas-piedevas-E-vielas-256x300.jpg\" class=\"attachment-medium size-medium wp-image-21612\" alt=\"Food additives and E-numbers\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/03\/Partikas-piedevas-E-vielas-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/03\/Partikas-piedevas-E-vielas-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/03\/Partikas-piedevas-E-vielas.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\/food-additives-and-e-numbers\/\">\n\t\t\t\tFood additives and E-numbers\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What are food additives? How do they affect our health? How can we avoid them or at least reduce our intake?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/food-additives-and-e-numbers\/\" aria-label=\"Read more about P\u0101rtikas piedevas jeb E vielas\" 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-23059 post type-post status-publish format-standard has-post-thumbnail hentry category-sports tag-full-body-trenini tag-split-trenini\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/split-and-full-body-workouts\/\" 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\/2023\/06\/Split-un-Full-Body-trenini-256x300.jpg\" class=\"attachment-medium size-medium wp-image-23060\" alt=\"Split and Full Body workouts\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Split-un-Full-Body-trenini-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Split-un-Full-Body-trenini-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/06\/Split-un-Full-Body-trenini.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\/split-and-full-body-workouts\/\">\n\t\t\t\tSplit and Full Body workouts\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Kas ir Split treni\u0146\u0161 un vai tas ir lab\u0101ks par Full Body treni\u0146u? K\u0101das ir at\u0161\u0137ir\u012bbas un k\u0101dos gad\u012bjumos Jums piem\u0113rot\u0101ks ir Split un k\u0101dos &#8211; Full Body?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/split-and-full-body-workouts\/\" aria-label=\"Read more about Split un Full Body treni\u0146i\" 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>10,000 steps - that&#039;s about 8.05 kilometers. Why exactly 10,000 steps? Is it a fitness myth or does it really help us lose weight and feel better?<\/p>","protected":false},"author":25,"featured_media":16911,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26,87],"tags":[172,32,76,39],"class_list":["post-16910","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","category-svara-samazinasana","tag-10000-solu-diena","tag-fitness","tag-svara-samazinasana","tag-tievesana"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/16910","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=16910"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/16910\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/16911"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=16910"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=16910"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=16910"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}