{"id":12504,"date":"2022-03-02T18:50:25","date_gmt":"2022-03-02T18:50:25","guid":{"rendered":"http:\/\/fitness-andbeauty.com\/how-to-stop-overeating-response-center\/"},"modified":"2022-03-02T19:06:53","modified_gmt":"2022-03-02T19:06:53","slug":"how-to-stop-overeating-response-center","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/tr\/how-to-stop-overeating-response-center\/","title":{"rendered":"A\u015f\u0131r\u0131 yeme nas\u0131l durdurulur? Yan\u0131t Merkezi"},"content":{"rendered":"

A\u015f\u0131r\u0131 yeme nas\u0131l durdurulur? <\/span>Yan\u0131t Merkezi<\/span><\/span><\/p>\n

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Pazartesiden Cumaya, kalori saymak, i\u015f i\u00e7in kutular haz\u0131rlamak, sa\u011fl\u0131kl\u0131 \u015feyler pi\u015firmek … t\u00fcm bunlar Cuma ak\u015fam\u0131 “hafta sonu partisine” ba\u015flamak i\u00e7in – pizza, bira, patlam\u0131\u015f m\u0131s\u0131r, cips, dondurma … her \u015fey porsiyonlarda olmal\u0131 b\u00fcy\u00fck!<\/span><\/span><\/p>\n

Ya da farkl\u0131 bir \u015fekilde: g\u00fcn boyunca \u00e7ok az yiyoruz (zamans\u0131zl\u0131ktan veya bilerek) ve ak\u015famlar\u0131 o kadar ac\u0131k\u0131yoruz ki yemeye ba\u015fl\u0131yoruz.<\/span><\/span><\/p>\n

\u015eu da olabilir: k\u00f6t\u00fcy\u00fcz, ba\u015f\u0131m\u0131z belada, kendimizi yaln\u0131z hissediyoruz ve ard\u0131ndan durdurulamaz bir a\u00e7l\u0131k geliyor…<\/span><\/span><\/p>\n

Tan\u0131d\u0131k geliyor mu? <\/span>Pek \u00e7ok insan, buzdolab\u0131n\u0131 ve mutfak dolaplar\u0131n\u0131 “bo\u015faltma” n\u00f6betlerinden sonra vicdan azab\u0131 duyar ve disiplin eksikli\u011finden dolay\u0131 kendilerini su\u00e7lar ve isteksizlikle su\u00e7lan\u0131r. <\/span>Ve yine kendilerine \u201cyar\u0131ndan\u201d ve \u201cPazartesiden\u201d itibaren her \u015feyin de\u011fi\u015fece\u011fine s\u00f6z veriyorlar.<\/span><\/span><\/p>\n

Ama \u00e7o\u011fu zaman hi\u00e7bir \u015fey de\u011fi\u015fmez.<\/span><\/span><\/p>\n

A\u015f\u0131r\u0131 yeme k\u0131s\u0131r d\u00f6ng\u00fcs\u00fcn\u00fc sona erdirmek i\u00e7in bunun nedenlerini anlaman\u0131z gerekir. <\/span><\/span><\/strong>Buna dayanarak, konuyu kendimiz halledebilir miyiz, yoksa bir uzmandan destek istersek daha kolay olur.<\/span><\/span><\/p>\n

i\u00e7indekiler:<\/span><\/span><\/p>\n

Neden envanteri doldurmak istiyorsun? <\/span>A\u015f\u0131r\u0131 Yeme – A\u015f\u0131r\u0131 Yeme Sendromunu Te\u015fhis Eden <\/span><\/span>
\nUyar\u0131 \u0130\u015faretleri \u015eu <\/span>soruyu sorman\u0131n zaman\u0131 geldi – ger\u00e7ekten neden fazla yiyoruz? <\/span>A\u015f\u0131r\u0131 yeme ve k\u0131s\u0131tlay\u0131c\u0131 diyetler A\u015f\u0131r\u0131 yemeyi <\/span>durdurmak i\u00e7in ne yapabilirsiniz? <\/span>A\u015f\u0131r\u0131 yeme ile nas\u0131l ba\u015fa \u00e7\u0131k\u0131yorsunuz?<\/span><\/span><\/p>\n

Neden envanteri doldurmak istiyorsun?<\/span><\/span><\/strong><\/strong><\/strong><\/h2>\n

\u00d6nce biraz teselli. <\/span>\u015eimdi t\u0131k\u0131n\u0131rcas\u0131na yeme dedi\u011fimiz b\u00fcy\u00fcler bizim bulu\u015fumuz de\u011fildir ve tarih \u00f6ncesi \u00e7a\u011flardan beri bilinmektedir. <\/span>O zamanlar, genellikle bir hayatta kalma ko\u015fuluydu – insanlar, onlar\u0131 yemek yememeye zorlayan bir oru\u00e7 d\u00f6neminde hayatta kalmak i\u00e7in yenildi.<\/span><\/span><\/p>\n

Bug\u00fcn g\u0131daya eri\u015fimin neredeyse s\u0131n\u0131rs\u0131z oldu\u011fu bir d\u00fcnyada ya\u015f\u0131yoruz. <\/span>D\u00fcr\u00fcst olal\u0131m – asl\u0131nda istedi\u011fimiz miktarda yiyece\u011fi istedi\u011fimiz zaman yiyebiliriz. <\/span>A\u015f\u0131r\u0131 yememiz genellikle can s\u0131k\u0131nt\u0131s\u0131, yorgunluk, stres veya sosyal durumlardan kaynaklan\u0131r. <\/span>\u00c7o\u011fu durumda, bu b\u00f6l\u00fcmler o kadar nadirdir ki genel men\u00fcy\u00fc ve g\u00fcnl\u00fck al\u0131\u015fkanl\u0131klar\u0131 etkilemez.<\/span><\/span><\/p>\n

Ne yaz\u0131k ki, bir\u00e7ok insan i\u00e7in a\u015f\u0131r\u0131 yemek sadece bir “i\u015f kazas\u0131” de\u011fildir. <\/span>\u00c7ok miktarda yemek yemek hem zihinsel hem de fiziksel sa\u011fl\u0131\u011f\u0131 etkileyen bir rahats\u0131zl\u0131k haline gelir. <\/span><\/span><\/strong>Sorunun ne zaman daha derin oldu\u011funu varsay\u0131yoruz? <\/span>A\u015f\u0131r\u0131 yeme d\u00fczenli olarak meydana geldi\u011finde ve \u00e7ok k\u0131sa s\u00fcrede \u00e7ok fazla yemek yedi\u011fimiz zaman. <\/span>Bunun tamamen kontrol\u00fcm\u00fcz d\u0131\u015f\u0131nda ger\u00e7ekle\u015fti\u011fini hissediyorsak ve ayr\u0131ca su\u00e7luluk duyuyorsak – bu durumlar\u0131 dikkatlice de\u011ferlendirmeye de\u011fer.<\/span><\/span><\/p>\n

Bu a\u00e7\u0131klamada kendinizi veya size yak\u0131n birini bulursan\u0131z – sizi okumaya davet ediyorum.<\/span><\/span><\/p>\n

A\u015f\u0131r\u0131 Yeme – Uyar\u0131 \u0130\u015faretleri<\/span><\/span><\/strong><\/strong><\/strong><\/h2>\n

Birka\u00e7 y\u0131ld\u0131r, bir\u00e7ok insan i\u00e7in a\u015f\u0131r\u0131 yemenin bir heves olmad\u0131\u011f\u0131n\u0131, irade eksikli\u011finin bir belirtisi oldu\u011funu ve genel olarak \u201cbir arada tutun ve \u00e7ok fazla yemeyi b\u0131rak\u0131n\u201d tavsiyesinin yeterli olmad\u0131\u011f\u0131n\u0131 kesin olarak biliyoruz. <\/span><\/span>t\u0131k\u0131n\u0131rcas\u0131na yeme sendromu (“t\u0131k\u0131n\u0131rcas\u0131na yeme bozuklu\u011fu” veya “t\u0131k\u0131n\u0131rcas\u0131na yeme bozuklu\u011fu” olarak da adland\u0131r\u0131l\u0131r) t\u0131k\u0131n\u0131rcas\u0131na yeme <\/span><\/span>bozuklu\u011fu<\/span><\/span><\/em>\u00a0<\/strong><\/p>\n

N\u00fcfusun yakla\u015f\u0131k %2-6’s\u0131n\u0131n kompulsif yemekten muzdarip oldu\u011fu ve bunlar\u0131n \u00e7o\u011funun kad\u0131n oldu\u011fu tahmin edilmektedir. <\/span>Her be\u015f kad\u0131ndan biri bile bu rahats\u0131zl\u0131ktan muzdarip olabilir [3].<\/span><\/span><\/p>\n

T\u0131k\u0131n\u0131rcas\u0131na yeme sendromu te\u015fhisi<\/span><\/span><\/strong><\/strong><\/strong><\/h2>\n

Peki bizi endi\u015felendirmesi gereken i\u015faretler nelerdir? <\/span>A\u015f\u0131r\u0131 yemenin art\u0131k zaman zaman ba\u015f\u0131m\u0131za gelen bir d\u00f6ng\u00fc de\u011fil, yak\u0131ndan bakmam\u0131z gereken bir sorun oldu\u011funu nereden biliyoruz?<\/span><\/span><\/p>\n

BED’in ay\u0131rt edici \u00f6zelli\u011fi, <\/span><\/span>t\u0131k\u0131n\u0131rcas\u0131na yemenin, yiyeceklerin ola\u011fan\u00fcst\u00fc tad\u0131n\u0131n de\u011fil, stresi azaltma arzusunun sonucu olmas\u0131d\u0131r<\/span><\/span><\/strong> . <\/span>\u00c7o\u011fu zaman, emilen kalori miktar\u0131 nedeniyle, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 artar, bu da a\u015f\u0131r\u0131 kilo ve obeziteye yol a\u00e7ar. <\/span>A\u015f\u0131r\u0131 yemek yiyen ki\u015filer genellikle kilo vermek i\u00e7in diyet yaparlar, kilo dalgalanmalar\u0131, mide kramplar\u0131, kab\u0131zl\u0131k ve asit refl\u00fcs\u00fc ya\u015farlar; <\/span>Konsantre olmay\u0131, sosyal hayattan vazge\u00e7meyi, yorgun ve enerjisiz hissetmeyi zor buluyorlar.<\/span><\/span><\/p>\n

Kompulsif a\u015f\u0131r\u0131 yeme, bir doktor taraf\u0131ndan a\u015fa\u011f\u0131daki kriterlere g\u00f6re te\u015fhis edilir:<\/span><\/span><\/strong><\/p>\n

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  • Nispeten k\u0131sa bir s\u00fcre i\u00e7inde (\u00f6rne\u011fin, iki saat) \u00e7o\u011fu insan\u0131n o anda yiyebilece\u011finden \u00f6nemli \u00f6l\u00e7\u00fcde daha fazla yemek yeme ile karakterize edilen, s\u0131k s\u0131k s\u0131n\u0131rs\u0131z yeme ataklar\u0131 ve kalite, miktar ve yol \u00fczerinde kontrol duygusu eksikli\u011fi. yemek yiyor. <\/span>zaman.<\/span><\/span><\/li>\n
  • 3 ay boyunca haftada en az bir kez t\u0131k\u0131n\u0131rcas\u0131na yemenin ortaya \u00e7\u0131kmas\u0131.<\/span><\/span><\/li>\n
  • Bu b\u00f6l\u00fcmlere a\u015fa\u011f\u0131daki belirtilerden \u00fc\u00e7\u00fc e\u015flik eder:<\/span><\/span>\n
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    • Normalden \u00e7ok daha h\u0131zl\u0131 yemek<\/span><\/span><\/li>\n<\/ul>\n
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      • Ho\u015f olmayan bir tokluk hissine kadar yemek yemek,<\/span><\/span><\/li>\n<\/ul>\n
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        • Yemek yemekten ve bu nedenle yaln\u0131z yemekten utanmak,<\/span><\/span><\/li>\n<\/ul>\n
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          • A\u00e7 kalmamas\u0131na ra\u011fmen b\u00fcy\u00fck porsiyonlar yemek.<\/span><\/span><\/li>\n<\/ul>\n
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            • A\u015f\u0131r\u0131 yemek yedikten sonra depresif hissetmek ve kendinden nefret etmek.<\/span><\/span><\/li>\n<\/ul>\n<\/li>\n
            • S\u0131n\u0131rs\u0131z yeme ile ba\u011flant\u0131l\u0131 olarak belirgin \u0131st\u0131rap.<\/span><\/span><\/li>\n
            • A\u015f\u0131r\u0131 yeme i\u00e7in s\u0131k s\u0131k telafi edici \u00f6nlemler yoktur (bulimia nervozada oldu\u011fu gibi) [2].<\/span><\/span><\/li>\n<\/ul>\n

              Soru sorma zaman\u0131 – neden zaten fazla yiyoruz?<\/span><\/span><\/strong><\/strong><\/h2>\n

              Bu sorunun cevab\u0131n\u0131 bulmak, sorunla ba\u015fa \u00e7\u0131kmak i\u00e7in \u00f6nemli bir ad\u0131md\u0131r. <\/span>Zorlay\u0131c\u0131 a\u015f\u0131r\u0131 yemenin nedenleri hen\u00fcz tam olarak anla\u015f\u0131lamam\u0131\u015ft\u0131r ve di\u011fer yeme bozukluklar\u0131nda oldu\u011fu gibi \u00e7ok karma\u015f\u0131kt\u0131r. <\/span>K\u0131saca a\u00e7\u0131klamaya \u00e7al\u0131\u015fal\u0131m:<\/span><\/span><\/p>\n

              3 grup risk fakt\u00f6r\u00fc<\/span><\/span><\/strong> ay\u0131rt ediyoruz <\/span>:<\/span><\/span><\/p>\n

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              • Biyolojik<\/span><\/span><\/strong> – genetik yatk\u0131nl\u0131k ve ayr\u0131ca tokluk merkezi bozukluklar\u0131 veya a\u015f\u0131r\u0131 kortizol salg\u0131lanmas\u0131 ile ilgili,<\/span><\/span><\/li>\n
              • Psikolojik<\/span><\/span><\/strong> – di\u011ferlerinin yan\u0131 s\u0131ra, erken \u00e7ocukluk \u00e7a\u011f\u0131 obezitesi, aile i\u00e7indeki \u00e7at\u0131\u015fmalar, di\u011fer aile \u00fcyelerinde a\u015f\u0131r\u0131 yeme, ebeveynlerin a\u015f\u0131r\u0131 talep etmesi, ebeveynlerin psikoaktif maddelerin k\u00f6t\u00fcye kullan\u0131lmas\u0131, ebeveynlerden erken ayr\u0131lma, v\u00fccuttan memnuniyetsizlik ve depresyon, d\u00fczensiz yeme ile ilgili, k\u00f6t\u00fc ruh hali, tatl\u0131lar i\u00e7in istek, uyu\u015fukluk, yemek \u00fczerinde zay\u0131f kontrol duygusu,<\/span><\/span><\/li>\n
              • Sosyo-k\u00fclt\u00fcrel<\/span><\/span><\/strong> – di\u011fer \u015feylerin yan\u0131 s\u0131ra, modern d\u00fcnyadaki k\u00fclt\u00fcrel kal\u0131plardan, a\u00e7l\u0131k, sert diyetlerin kullan\u0131m\u0131, yo\u011fun fiziksel egzersizin yan\u0131 s\u0131ra ila\u00e7lar ve ila\u00e7lar yoluyla y\u00fcce bir fig\u00fcr i\u00e7in \u00e7abalaman\u0131n sonucu olarak, yo-yo etkileri zihinsel sa\u011fl\u0131\u011f\u0131 y\u0131k\u0131c\u0131 bir \u015fekilde etkiler [ 3 ].<\/span><\/span><\/li>\n<\/ul>\n

                A\u015f\u0131r\u0131 yeme ve k\u0131s\u0131tlay\u0131c\u0131 diyetler<\/span><\/span><\/strong><\/strong><\/strong><\/h2>\n

                K\u0131s\u0131tlay\u0131c\u0131 diyetler uygulayan ki\u015filerde s\u0131kl\u0131kla kontrols\u00fcz a\u015f\u0131r\u0131 yemenin meydana geldi\u011fi ortaya \u00e7\u0131kt\u0131<\/span><\/span><\/strong> . <\/span>\u00c7ok az kalori alarak ve \u00e7ok fazla yiyece\u011fi keserek bir k\u0131s\u0131r d\u00f6ng\u00fc yarat\u0131rlar – \u00e7ok az kalori t\u00fcketmek a\u015f\u0131r\u0131 yemeye yol a\u00e7ar ve sonraki pi\u015fmanl\u0131klar ba\u015fka bir k\u0131s\u0131tlay\u0131c\u0131 diyet taraf\u0131ndan bo\u011fulur.<\/span><\/span><\/p>\n

                Bu sorunun \u00fcstesinden gelme s\u00fcrecinde, yemek zamanlar\u0131n\u0131 d\u00fczenlemeye ve uygun kalori i\u00e7eri\u011fine sahip bir diyet se\u00e7meye yard\u0131mc\u0131 olacak, a\u015f\u0131r\u0131 i\u015ftah\u0131 kontrol etmenizi sa\u011flayan, besin a\u00e7\u0131s\u0131ndan do\u011fru bir \u015fekilde olu\u015fturulmu\u015f, ancak haks\u0131zl\u0131\u011fa u\u011framadan bir diyetisyenle i\u015fbirli\u011fi yapmak \u00e7ok \u00f6nemlidir. gerekli istisnalar. <\/span><\/span>Diyetisyen, diyeti, \u201cyasak\u201d olarak kabul edilen \u00fcr\u00fcnler de olacak \u015fekilde d\u00fczenleyecektir<\/span><\/span><\/strong> – bunlar\u0131 plana dahil etmek, zay\u0131fl\u0131k zamanlar\u0131nda \u201catlamaya\u201d meyilli oldu\u011fumuz yasakl\u0131 \u00fcr\u00fcnler efsanesini ortadan kald\u0131rmaya yard\u0131mc\u0131 olacakt\u0131r.<\/span><\/span><\/p>\n

                Bir diyetisyenle \u00e7al\u0131\u015fmak sadece kilo vermeyi sa\u011flamakla kalmaz, ayn\u0131 zamanda \u00e7ikolatadan, pizzadan veya spagettiden tamamen vazge\u00e7meden de m\u00fcmk\u00fcn oldu\u011fu inanc\u0131n\u0131 peki\u015ftirir. <\/span><\/span>\u00d6\u011frenci\/ko\u011fu\u015fla \u00e7al\u0131\u015fma konusunda diyetisyenin rol\u00fcn\u00fcn en uygun diyeti yazmakla s\u0131n\u0131rl\u0131 olmad\u0131\u011f\u0131n\u0131<\/span><\/span><\/strong> vurgulamakta fayda var. <\/span>G\u00fcnl\u00fck destek e\u015fit derecede \u00f6nemlidir, beslenme plan\u0131ndaki \u00fcr\u00fcnlere de\u011ferli alternatiflerin se\u00e7ilmesine yard\u0131mc\u0131 olur, en zor anlarda destek, beslenme e\u011fitimi<\/span><\/strong> [4].<\/span><\/span><\/p>\n

                A\u015f\u0131r\u0131 yemeyi durdurmak i\u00e7in ne yapabilirsiniz?<\/span><\/span><\/strong><\/strong><\/strong><\/strong><\/h2>\n

                Metnin bu noktas\u0131ndaysan\u0131z, kompulsif yeme sendromunun ne oldu\u011funu zaten biliyorsunuzdur ve muhtemelen kendinizi onun seyrini ve nedenlerini tan\u0131mlarken bulacaks\u0131n\u0131z.<\/span><\/span><\/p>\n

                Unutmay\u0131n – bu sorunla kendi ba\u015f\u0131n\u0131za ba\u015fa \u00e7\u0131kamayaca\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, sorunu \u00e7\u00f6zmenin do\u011fru yolunu bulman\u0131za yard\u0131mc\u0131 olacak bir uzmanla – bir psikolog veya psikoterapist – ileti\u015fime ge\u00e7ti\u011finizden emin olun. <\/span>Birka\u00e7 ara\u015ft\u0131rma, <\/span><\/span>duygular ve zorlay\u0131c\u0131 yeme aras\u0131ndaki ili\u015fkinin o kadar g\u00fc\u00e7l\u00fc oldu\u011funu g\u00f6steriyor ki, terapi, sorunla ba\u015fa \u00e7\u0131kman\u0131n tamamen do\u011fal ve en etkili yolu<\/span><\/span><\/strong> . <\/span>Zorlay\u0131c\u0131 yeme ile ili\u015fkili kilo al\u0131m\u0131 ve obezite ile ba\u015fa \u00e7\u0131kman\u0131za yard\u0131mc\u0131 olacak bir diyetisyene dan\u0131\u015fmak da faydal\u0131 olacakt\u0131r. <\/span>[15.].<\/span><\/span><\/p>\n

                A\u015f\u0131r\u0131 yeme ile nas\u0131l ba\u015fa \u00e7\u0131k\u0131yorsunuz?<\/span><\/span><\/strong><\/strong><\/strong><\/strong><\/h2>\n

                Yemek yeme yakla\u015f\u0131m\u0131n\u0131z\u0131 de\u011fi\u015ftirmeye \u00e7al\u0131\u015fmak zaman al\u0131r, ancak profesyonellerden destek bulursak ve yemek yeme ve kilo verme konusundaki mevcut inan\u00e7lar\u0131m\u0131z\u0131 de\u011fi\u015ftirirsek ba\u015far\u0131l\u0131 olabilir. <\/span>Bunu hat\u0131rla:<\/span><\/span><\/p>\n

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                • Kilo vermek i\u00e7in \u00f6nce … <\/span><\/span>kilo alma s\u00fcrecini durdurmal\u0131s\u0131n\u0131z<\/span><\/span><\/strong> ; <\/span>Kilo al\u0131m\u0131na neden olan fakt\u00f6rlerin bir uzman ile analiz edilmesi, fig\u00fcrde kal\u0131c\u0131 bir de\u011fi\u015fiklik i\u00e7in ilk ad\u0131m olacakt\u0131r,<\/span><\/span><\/li>\n
                • Amac\u0131m\u0131z tart\u0131daki <\/span>say\u0131y\u0131 de\u011fil, <\/span><\/span>yeme s\u00fcrecinin kontrol\u00fcn\u00fc geri almak ,<\/span><\/span><\/strong><\/li>\n
                • Kendimizi genellikle \u00e7arp\u0131k bir \u015fekilde alg\u0131lar\u0131z – <\/span><\/span>bir diyetisyen ve <\/span><\/span><\/strong> psikiyatristin<\/span><\/span><\/strong> deste\u011fi, ilerlememizi nesnel olarak de\u011ferlendirmemize yard\u0131mc\u0131 olacakt\u0131r,<\/span><\/span><\/li>\n
                • Niyetlerimizi zorla <\/span><\/span>\u00f6l\u00e7elim, kendimize<\/span><\/span><\/strong> zihinsel olarak ba\u015fa \u00e7\u0131kamayaca\u011f\u0131m\u0131z bu t\u00fcr s\u0131n\u0131rlay\u0131c\u0131 s\u0131n\u0131rlamalar koymayal\u0131m.<\/span><\/span><\/li>\n
                • Kilo kayb\u0131 i\u00e7in herkese uyan tek bir diyet yoktur, ancak ihtiya\u00e7lar\u0131n ve ko\u015fullar\u0131n iyi bir analizi <\/span><\/span>herkesin kendileri i\u00e7in en iyi olan\u0131 ke\u015ffetmesini sa\u011flayacakt\u0131r<\/span><\/span><\/strong> [6].<\/span><\/span><\/li>\n<\/ul>\n

                  A\u015fa\u011f\u0131da, <\/span><\/span>yemek hakk\u0131ndaki d\u00fc\u015f\u00fcncelerinizi de\u011fi\u015ftirmenize yard\u0131mc\u0131 olacak baz\u0131 genel ipu\u00e7lar\u0131 ve teknikler bulacaks\u0131n\u0131z. <\/span><\/span><\/strong>Bu, kendinizi a\u015f\u0131r\u0131 yemekten koruman\u0131n ilk ad\u0131m\u0131d\u0131r.<\/span><\/span><\/p>\n

                    \n
                  • Beslenme davran\u0131\u015f\u0131n\u0131za dikkat edin<\/span><\/span><\/strong> (hatta bir yere yazman\u0131z\u0131 tavsiye ederim), bu, yeme\u011finizin kontrol\u00fcn\u00fc kaybetti\u011finiz anlar\u0131 yakalaman\u0131za olanak sa\u011flar,<\/span><\/span><\/li>\n
                  • \u00d6\u011f\u00fcnlerinizi planlay\u0131n<\/span><\/span><\/strong> – aralar\u0131nda 3-4 saatten fazla olmamas\u0131na dikkat edin, a\u00e7 kalmay\u0131n, nerede oturaca\u011f\u0131n\u0131za karar verin ve sakince yiyin,<\/span><\/span><\/li>\n
                  • Yemek s\u0131ras\u0131nda <\/span><\/span>sadece yemeye odaklan\u0131n<\/span><\/span><\/strong> – bilgisayara veya telefona bakmay\u0131n, okumay\u0131n,<\/span><\/span><\/li>\n
                  • Tekrar t\u0131k\u0131n\u0131rcas\u0131na yeme n\u00f6beti olursa <\/span>kendinizi su\u00e7lamay\u0131n , durumu analiz edin ve ondan bir \u015feyler \u00f6\u011frenmeye \u00e7al\u0131\u015f\u0131n,<\/span><\/strong><\/span><\/li>\n
                  • S\u00fcrekli yemek i\u00e7in geri d\u00f6neceklerini <\/span><\/span>d\u00fc\u015f\u00fcn\u00fcyorsa,<\/span><\/span><\/strong> nelere kap\u0131labilece\u011finizi planlay\u0131n ,<\/span><\/span><\/li>\n
                  • De\u011fi\u015fiklik yapmak ve sonu\u00e7lar\u0131 izlemek i\u00e7in <\/span>kendinize zaman verin .<\/span><\/strong><\/span><\/li>\n
                  • Kendinizi<\/span><\/span><\/strong> ba\u015fkalar\u0131yla kar\u015f\u0131la\u015ft\u0131rmay\u0131n [7].<\/span><\/span><\/li>\n<\/ul>\n

                     <\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

                    A\u015f\u0131r\u0131 yeme nas\u0131l durdurulur? Yan\u0131t Merkezi Pazartesiden Cumaya, kalori saymak, i\u015f i\u00e7in kutular haz\u0131rlamak, sa\u011fl\u0131kl\u0131 \u015feyler pi\u015firmek … t\u00fcm bunlar Cuma ak\u015fam\u0131 “hafta sonu partisine” ba\u015flamak i\u00e7in – pizza, bira, patlam\u0131\u015f m\u0131s\u0131r, cips, dondurma … her \u015fey porsiyonlarda olmal\u0131 b\u00fcy\u00fck! Ya da farkl\u0131 bir \u015fekilde: g\u00fcn boyunca \u00e7ok az yiyoruz (zamans\u0131zl\u0131ktan veya bilerek) ve ak\u015famlar\u0131 …<\/p>\n","protected":false},"author":1,"featured_media":12493,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3551],"tags":[],"class_list":["post-12504","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tr"],"yoast_head":"\nA\u015f\u0131r\u0131 yeme nas\u0131l durdurulur? 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