{"id":12465,"date":"2022-03-01T10:36:39","date_gmt":"2022-03-01T10:36:39","guid":{"rendered":"http:\/\/fitness-andbeauty.com\/how-to-lose-15-kg-in-6-months\/"},"modified":"2022-03-01T12:44:36","modified_gmt":"2022-03-01T12:44:36","slug":"how-to-lose-15-kg-in-6-months","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/tr\/how-to-lose-15-kg-in-6-months\/","title":{"rendered":"6 ayda 15 kilo nas\u0131l verilir?"},"content":{"rendered":"

6 ayda 15 kilo nas\u0131l verilir?<\/span><\/span><\/p>\n

\n

 <\/p>\n

Kilo vermek i\u00e7in motivasyon<\/span><\/span><\/strong><\/strong><\/h2>\n

Olivia, kilosu daha \u00f6nce d\u00fc\u015f\u00fcn\u00fclemez bir rakam g\u00f6sterdi\u011finde kilo vermeye karar verdi – 72 kilogramdan fazla, giysiler \u00e7ok k\u00fc\u00e7\u00fcld\u00fc ve baz\u0131 zor g\u00fcnl\u00fck aktiviteler ba\u015flad\u0131. <\/span>G\u00fcvencesiz \u00e7al\u0131\u015fma, tatl\u0131 sevgisi ve ev \u00f6devlerini, yemek haz\u0131rlamay\u0131 ve fiziksel aktiviteyi dengelemedeki zorluklar, onu destek arama konusunda bir \u00f6ncelik haline getirdi. <\/span>Ben zaten bireysel tarifleri kulland\u0131m ve \u00f6\u011frencilerimin d\u00f6n\u00fc\u015f\u00fcm\u00fcn\u00fc fark ettim, bu y\u00fczden diyetin lezzetli ve etkili olaca\u011f\u0131n\u0131 biliyordum.<\/span><\/span><\/p>\n

Diyetisyen e\u015fli\u011finde kilo verin<\/span><\/span><\/strong><\/strong><\/h2>\n

\u0130\u015fbirli\u011fimiz 26 Nisan 2020’de ba\u015flad\u0131 – Oliwia’dan bir diyet plan\u0131 ve bireysel e\u011fitim haz\u0131rlamaya ba\u015flad\u0131\u011f\u0131m tamamlanm\u0131\u015f formlar ald\u0131m. <\/span>Hedefini \u015fu \u015fekilde a\u00e7\u0131klad\u0131: “Kilo vermek, daha iyi g\u00f6r\u00fcnmek ve daha \u00f6zg\u00fcr hissetmek istiyorum.” <\/span>R\u00f6portaj sayesinde, Olivia’n\u0131n tatl\u0131lara olan sevgisini ve arkada\u015flar\u0131yla bir araya geldi\u011finde sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131 s\u00fcrd\u00fcrmekte zorland\u0131\u011f\u0131n\u0131 da \u00f6\u011frendi. <\/span>Sorulara verilen detayl\u0131 cevaplar detayl\u0131 bir eylem plan\u0131 haz\u0131rlamam\u0131 sa\u011flad\u0131. <\/span><\/span>Oliwia, bak\u0131m\u0131mdaki her \u00f6\u011frenci gibi benden sadece bir diyet ve e\u011fitim plan\u0131 de\u011fil, ayn\u0131 zamanda nas\u0131l davran\u0131laca\u011f\u0131, motivasyon ve mevcut diyetin analizi hakk\u0131nda bir dizi tavsiye ald\u0131.<\/span><\/span><\/strong><\/p>\n

\u00d6nerdi\u011fim diyet 4 \u00f6\u011f\u00fcnden olu\u015fuyordu ve g\u00fcnl\u00fck enerji de\u011feri 1.850 kaloriydi. <\/span>Men\u00fc, haz\u0131rlamas\u0131 kolay ve \u00e7e\u015fitli yemeklerle doluydu. <\/span>\u0130\u00e7indeki neydi?<\/span><\/span><\/p>\n

\u0130\u015fte Oliwia’n\u0131n men\u00fcs\u00fcnden bir g\u00fcn i\u00e7in bir \u00f6rnek:<\/span><\/span><\/p>\n

kahvalt\u0131: puding<\/span><\/span><\/p>\n

\u00d6\u011fle yeme\u011fi: sahanda yumurta<\/span><\/span><\/p>\n

\u00d6\u011fle yeme\u011fi: somonlu makarna<\/span><\/span><\/p>\n

Ak\u015fam yeme\u011fi: sebzeli tavuk<\/span><\/span><\/p>\n

Ayr\u0131ca Olioya’n\u0131n istedi\u011finiz \u015fekle gelmesini sa\u011flayan diyette \u015funlara da <\/span><\/span>yer var:<\/span><\/span><\/strong><\/p>\n

S\u00fczme peynirli g\u00f6zleme<\/span><\/span><\/strong><\/p>\n

<\/figure>\n

\u00c7ikolatal\u0131 bisk\u00fcvi<\/span><\/span><\/strong><\/p>\n

<\/figure>\n

Ve… pizza.<\/span><\/span><\/strong><\/p>\n

<\/figure>\n

Kabul etmelisin ki olduk\u00e7a iyi g\u00f6r\u00fcn\u00fcyor!<\/span><\/span><\/strong><\/p>\n

Ek olarak, Oliwia’ya kardiyo ve interval antrenmanlarla desteklenen diren\u00e7 egzersizlerine dayal\u0131 bir antrenman \u00f6nerdi.<\/span><\/span><\/p>\n

\u0130ki haftal\u0131k kilo kayb\u0131 etkileri<\/span><\/span><\/strong><\/strong><\/h2>\n

Olivia hemen plan\u0131 uygulamaya ba\u015flad\u0131 ve i\u015fbirli\u011fi d\u00f6nemi boyunca ruh hali, nas\u0131l ilerleme kaydetti\u011fi ve ne gibi \u015f\u00fcpheleri oldu\u011fu konusunda beni d\u00fczenli olarak bilgilendirdi. <\/span><\/span>\u0130lk iki hafta zaten iki kilo kayb\u0131na neden oldu ve sonraki haftalarda a\u011f\u0131rl\u0131k sistematik olarak azalt\u0131ld\u0131. <\/span><\/span><\/strong>Bilmenin iyi oldu\u011funu kabul ediyorum: \u201c <\/span><\/span>Yemekler harika, \u00e7ok lezzetli, baz\u0131 \u00f6\u011f\u00fcnlerde porsiyonlar\u0131n tam oldu\u011fu izlenimi <\/span><\/span>edindim zay\u0131flama<\/span><\/span><\/em> de\u011fil a\u00e7 kalmayaca\u011f\u0131m<\/span><\/span><\/strong> ve ac\u0131kt\u0131\u011f\u0131mda son yeme\u011fin oldu\u011fu ortaya \u00e7\u0131kt\u0131. 4-5 saat \u00f6nce, yani bir sonraki yemek zaman\u0131\u201d .<\/span><\/span><\/p>\n

B\u00f6yle iyi sonu\u00e7lar elde etmek i\u00e7in <\/span><\/span>Olivia’n\u0131n plana y\u00fczde y\u00fcz ba\u011fl\u0131 kalmas\u0131 gerekmiyordu<\/span><\/span><\/strong> . <\/span>\u0130\u015fbirli\u011fimiz s\u0131ras\u0131nda, sosyalle\u015fmenin cazibesiyle nas\u0131l ba\u015fa \u00e7\u0131kaca\u011f\u0131m\u0131 \u00f6\u011frendim. <\/span>\u00d6zel g\u00fcnlerde e-kitab\u0131mdaki tatl\u0131 tariflerini kulland\u0131m ve men\u00fcdeki planl\u0131 \u00f6\u011f\u00fcnlerle de\u011fi\u015ftirdim. <\/span>Ayr\u0131ca parti lezzetlerini azaltmay\u0131 da \u00f6\u011frendi – tamamen vazge\u00e7mek zorunda de\u011fildi, ama sonunda bir d\u00fczine su\u015fi yerine bir par\u00e7a peynirli kek veya birka\u00e7 par\u00e7a yiyebilirdi. <\/span>Daha da \u00f6nemlisi, Oulia neredeyse her raporda kendini zay\u0131flama diyetinde gibi hissetmedi\u011fini vurgulad\u0131. <\/span>4 haftal\u0131k i\u015fbirli\u011finden sonra men\u00fcde baz\u0131 de\u011fi\u015fiklikler istedim, tabii ki yapt\u0131m ve birlikte \u00e7al\u0131\u015fmaya devam ettik.<\/span><\/span><\/p>\n

15 kiloyu nas\u0131l verdin<\/span><\/span><\/strong> ?<\/span><\/span><\/h2>\n

Sonraki haftalar, dairelerde kilogram ve santimetre kayb\u0131n\u0131 getirdi. <\/span>Olya her zaman \u00e7ok heyecanl\u0131yd\u0131 ve hatta i\u015f \u00f6ncesi e\u011fitim yapmak i\u00e7in sabah 5’te kalkt\u0131 ve i\u015fe arabayla gitmek yerine bisiklete biniyor ya da y\u00fcr\u00fcyordu. <\/span><\/span>2.5 ay sonra a\u011f\u0131rl\u0131k zaten 7 kilogram<\/span><\/span><\/strong> daha azd\u0131, bel yakla\u015f\u0131k 10 cm daha k\u0131sayd\u0131 Oliya bana \u015f\u00f6yle yazd\u0131: \u201cPekala, diyet hakk\u0131nda tekrar yazabilirim – harika, sonu\u00e7lara kendim inanam\u0131yorum! kilom d\u00fc\u015f\u00fcyor ve ger\u00e7ekten harika hissediyorum.Ayr\u0131ca, bilincimin de\u011fi\u015fti\u011fini hissediyorum: yemek yemek, fiziksel aktivite benim i\u00e7in \u00e7ok fazla e\u011flenceli ve \u015fehirde tatl\u0131lar i\u00e7in \u00f6zlem veya yemek yemek i\u00e7in hi\u00e7bir iz yok.\u201d<\/span><\/span><\/p>\n

Temmuz ay\u0131n\u0131n ikinci yar\u0131s\u0131nda, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 iki haftad\u0131r ilk kez de\u011fi\u015fmedi. <\/span>Olya onu yumu\u015fak bir \u015fekilde kabul etti \u00e7\u00fcnk\u00fc kendisi \u015f\u00f6yle yazd\u0131: “Bir g\u00fcn olmas\u0131 gerekiyordu.” <\/span>Hayat\u0131nda \u00f6zel bir zamand\u0131 ve kutlamak i\u00e7in pek \u00e7ok f\u0131rsatt\u0131 – karde\u015finin do\u011fum g\u00fcn\u00fc, anne babas\u0131n\u0131n evlilik y\u0131l d\u00f6n\u00fcm\u00fc… ve bu arada – bir pasta, birka\u00e7 bardak \u015fampanya, bir s\u00fcr\u00fc meyve ve genel bir eksiklikti. diyet \u00fczerinde kontrol.<\/span><\/span><\/p>\n

Herhangi bir diyet s\u0131ras\u0131nda bu t\u00fcr anlar normaldir – en \u00f6nemlisi, onlar\u0131 sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131n\u0131 terk etmek i\u00e7in bir bahane olarak g\u00f6rmemek. <\/span><\/span>\u00d6\u011frencilerim deste\u011fime her zaman g\u00fcvenebilirler ve birlikte en zor anlar\u0131n \u00fcstesinden gelebilirim<\/span><\/span><\/strong> . <\/span>\u0130lgin\u00e7 bir \u015fekilde, Oliya’n\u0131n a\u011f\u0131rl\u0131\u011f\u0131nda herhangi bir de\u011fi\u015fiklik olmamas\u0131na ra\u011fmen, \u00f6l\u00e7\u00fcmlerde fark edildi – iki hafta boyunca kal\u00e7alar\u0131 2,5 cm daha kaybetti! <\/span>Oh, b\u00f6yle raporlar\u0131 okumak g\u00fczel: \u201cEgzersizleri plana g\u00f6re yap\u0131yorum, kilom bile kal\u00e7a g\u00fcc\u00fcmden \u00e7\u0131k\u0131yor ve ekleyecek ba\u015fka bir y\u00fck\u00fcm yok. \ud83d\ude42 Bo\u015f v\u00fccut egzersizinin ilerlemesinden de memnunum. – \u0130lk ba\u015fta pozisyonu 6-7 saniye tutabiliyordum, \u015fimdi 1 <\/span><\/span>yakla\u015f\u0131m<\/span><\/span><\/em> i\u00e7in 25 saniyeye kadar <\/span>Son olarak 2’den fazla \u015f\u0131nav yap\u0131yorum – 4 set 10 tekrar\u0131 kolayca yap\u0131yorum 6 hafta \u00f6nce imkans\u0131zd\u0131. :)”<\/span><\/span><\/p>\n

\u0130\u015fbirli\u011fimizi s\u00fcrd\u00fcrd\u00fck ve Oliwia’ya kendisi i\u00e7in bir diyet ve e\u011fitim plan\u0131 haz\u0131rlad\u0131\u011f\u0131m partneri de kat\u0131ld\u0131. <\/span>Kendi istekleri \u00fczerine, iki ki\u015finin haz\u0131rlamas\u0131n\u0131 kolayla\u015ft\u0131rmak i\u00e7in baz\u0131 yemekler benzerdi.<\/span><\/span><\/p>\n

\u0130\u015fbirli\u011fimizin nihai sonu\u00e7lar\u0131 a\u015fa\u011f\u0131daki gibidir:<\/span><\/span><\/p>\n

\n\n\n\n\n\n\n\n\n\n
hafta<\/span><\/span><\/strong><\/td>\nv\u00fccut a\u011f\u0131rl\u0131\u011f\u0131<\/span><\/span><\/strong><\/td>\norta<\/span><\/span><\/strong><\/td>\nkal\u00e7a \u00e7evresi<\/span><\/span><\/strong><\/td>\nuyluk \u00e7evresi<\/span><\/span><\/strong><\/td>\nkol \u00e7evresi<\/span><\/span><\/strong><\/td>\n<\/tr>\n<\/thead>\n
1<\/span><\/span><\/td>\n72.7<\/span><\/span><\/td>\n80<\/span><\/span><\/td>\n109<\/span><\/span><\/td>\n62<\/span><\/span><\/td>\n34<\/span><\/span><\/td>\n<\/tr>\n
5<\/span><\/span><\/td>\n68.9<\/span><\/span><\/td>\n76<\/span><\/span><\/td>\n104.5<\/span><\/span><\/td>\n61<\/span><\/span><\/td>\n32.5<\/span><\/span><\/td>\n<\/tr>\n
9<\/span><\/span><\/td>\n66.8<\/span><\/span><\/td>\n72.5<\/span><\/span><\/td>\n101.5<\/span><\/span><\/td>\n59.5<\/span><\/span><\/td>\n32<\/span><\/span><\/td>\n<\/tr>\n
15.<\/span><\/span><\/td>\n62.9<\/span><\/span><\/td>\n68.5<\/span><\/span><\/td>\n95<\/span><\/span><\/td>\n57<\/span><\/span><\/td>\n31.5<\/span><\/span><\/td>\n<\/tr>\n
21<\/span><\/span><\/td>\n59.1<\/span><\/span><\/td>\n65<\/span><\/span><\/td>\n88<\/span><\/span><\/td>\n54<\/span><\/span><\/td>\n29,5<\/span><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n
<\/figure>\n

Olwia i\u015fbirli\u011fini nas\u0131l de\u011ferlendiriyor?<\/span><\/span><\/strong><\/strong><\/h2>\n

\u015eu anda kendimi iyi, hafif hissediyorum ve ma\u011fazalardan daha k\u00fc\u00e7\u00fck bedenler al\u0131yorum, bu da bir motivasyon kayna\u011f\u0131. <\/span>Ayr\u0131ca al\u0131\u015fveri\u015f yapmay\u0131 \u00f6\u011frenebildi\u011fim i\u00e7in de mutluyum. <\/span>Eskiden \u00e7ok al\u0131\u015fveri\u015f yapard\u0131m, \u00e7ok para harcard\u0131m ve s\u0131ra geldi\u011finde sa\u011fl\u0131kl\u0131 bir ak\u015fam yeme\u011fi yapacak hi\u00e7bir \u015feyim yoktu \u00e7\u00fcnk\u00fc \u00e7o\u011fu buzdolab\u0131ndayd\u0131 ve yiyecek hi\u00e7bir \u015fey yoktu. <\/span>Al\u0131\u015fveri\u015fi hi\u00e7bir \u015feyin bo\u015fa gitmemesi i\u00e7in yapmay\u0131 \u00f6\u011frendim ve her zaman sa\u011fl\u0131kl\u0131 bir yemek yemek i\u00e7in “hi\u00e7 yoktan bir \u015feyler” bulaca\u011f\u0131m. <\/span><\/span>Hepsinden \u00f6nemlisi, kafamda \u00e7o\u011fu \u015fey de\u011fi\u015fti, bu yakla\u015f\u0131mda art\u0131k yiyece\u011fe tek bir s\u0131f\u0131r olarak de\u011fil, daha mant\u0131kl\u0131 bir \u015fekilde, kafamda ve gereksiz k\u0131s\u0131tlamalar olmadan davran\u0131yorum. <\/span>Ba\u015f\u0131ndan beri sizinle olan i\u015fbirli\u011fimiz \u00f6rnek te\u015fkil ediyordu, iyi ileti\u015fimdi, her soruya veya \u015f\u00fcpheye cevap verdi. <\/span>Diyet benim zevkime g\u00f6re ayarland\u0131, yemekler haz\u0131rlamas\u0131 kolay ve \u00e7ok lezzetliydi.<\/span><\/span><\/strong>Birka\u00e7 hafta sonra kendimi diyette gibi bile hissetmedim: Kilolar d\u00fc\u015f\u00fcyordu, santimetreler d\u00fc\u015f\u00fcyordu. <\/span>Sonu\u00e7lardan \u00e7ok memnunum, bunun son olmad\u0131\u011f\u0131n\u0131 biliyorum ve sizinle i\u015fbirli\u011fi s\u0131ras\u0131nda edindi\u011fim al\u0131\u015fkanl\u0131klar sayesinde kesinlikle birka\u00e7 kilo daha verece\u011fim.<\/span><\/span><\/em><\/em><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

6 ayda 15 kilo nas\u0131l verilir?   Kilo vermek i\u00e7in motivasyon Olivia, kilosu daha \u00f6nce d\u00fc\u015f\u00fcn\u00fclemez bir rakam g\u00f6sterdi\u011finde kilo vermeye karar verdi – 72 kilogramdan fazla, giysiler \u00e7ok k\u00fc\u00e7\u00fcld\u00fc ve baz\u0131 zor g\u00fcnl\u00fck aktiviteler ba\u015flad\u0131. G\u00fcvencesiz \u00e7al\u0131\u015fma, tatl\u0131 sevgisi ve ev \u00f6devlerini, yemek haz\u0131rlamay\u0131 ve fiziksel aktiviteyi dengelemedeki zorluklar, onu destek arama konusunda bir …<\/p>\n","protected":false},"author":1,"featured_media":12438,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3551],"tags":[],"class_list":["post-12465","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tr"],"yoast_head":"\n6 ayda 15 kilo nas\u0131l verilir? - fitness and beauty<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitness-andbeauty.com\/tr\/how-to-lose-15-kg-in-6-months\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 ayda 15 kilo nas\u0131l verilir? - fitness and beauty\" \/>\n<meta property=\"og:description\" content=\"6 ayda 15 kilo nas\u0131l verilir?   Kilo vermek i\u00e7in motivasyon Olivia, kilosu daha \u00f6nce d\u00fc\u015f\u00fcn\u00fclemez bir rakam g\u00f6sterdi\u011finde kilo vermeye karar verdi – 72 kilogramdan fazla, giysiler \u00e7ok k\u00fc\u00e7\u00fcld\u00fc ve baz\u0131 zor g\u00fcnl\u00fck aktiviteler ba\u015flad\u0131. 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