{"id":12665,"date":"2022-03-08T14:30:37","date_gmt":"2022-03-08T14:30:37","guid":{"rendered":"http:\/\/fitness-andbeauty.com\/rapid-weight-loss-in-your-head\/"},"modified":"2022-03-08T14:58:12","modified_gmt":"2022-03-08T14:58:12","slug":"rapid-weight-loss-in-your-head","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/tr\/rapid-weight-loss-in-your-head\/","title":{"rendered":"Kafan\u0131zda h\u0131zl\u0131 kilo kayb\u0131"},"content":{"rendered":"

Kafan\u0131zda h\u0131zl\u0131 kilo kayb\u0131<\/span><\/span><\/p>\n

\n

H\u0131zl\u0131 kilo vermeye ne iyi gelir?<\/span><\/span><\/strong><\/h2>\n

Basit h\u0131zl\u0131 kilo kayb\u0131 tarifi. <\/span>Kalorilerde ciddi bir kesinti, \u00e7ok fazla egzersiz ve … kilolar h\u0131zla d\u00fc\u015f\u00fcyor. <\/span>Ayn\u0131 zamanda oru\u00e7 tutman\u0131n zorluklar\u0131na dayanmak i\u00e7in bir re\u00e7etedir. <\/span>\u00c7o\u011fu durumda, kilo verme zevki k\u0131sa s\u00fcrer ve ba\u015f\u0131n\u0131z belada \u00e7ok daha uzun s\u00fcre kal\u0131rs\u0131n\u0131z.<\/span><\/span><\/p>\n

Bunun yerine, ak\u0131ll\u0131ca kilo vermenizi ve t\u00fcm s\u00fcreci kesinlikle kolayla\u015ft\u0131racak baz\u0131 kurallara uyman\u0131z\u0131 \u00f6neririz. <\/span>Onu h\u0131zland\u0131racak, ger\u00e7ek!<\/span><\/span><\/p>\n

Arada 1000 kalorilik mucize diyet, detoks suyu ve “ya\u011f yak\u0131c\u0131lar” olmazsa nas\u0131l “h\u0131zland\u0131r\u0131lacak”? <\/span>Bu do\u011fru – bir k\u0131sayol se\u00e7erken, uzun s\u00fcrmeyece\u011finin fark\u0131nda olman\u0131z gerekir ve bitiminden sonra (genellikle \u015fa\u015f\u0131rt\u0131c\u0131 bir \u015fekilde), tekrar hareket etmeye ba\u015flamak i\u00e7in g\u00fc\u00e7 toplars\u0131n\u0131z. <\/span>Kurallarla, hedefinize giden yolunuz daha h\u0131zl\u0131 olacak – art\u0131k d\u00fc\u015fme, drama veya duraklama olmadan.<\/span><\/span><\/p>\n

Temel budur, \u00e7\u00fcnk\u00fc diyetten vazge\u00e7menin ana nedenlerinden biri \u00f6znel hayal k\u0131r\u0131kl\u0131\u011f\u0131d\u0131r. <\/span>Hedef ne kadar ger\u00e7ek\u00e7i? <\/span>Her \u015feyden \u00f6nce, ba\u015far\u0131s\u0131n\u0131n zamana yay\u0131lmas\u0131 gerekti\u011fini unutmay\u0131n. <\/span>D\u00fcn\u00fcn ekstra kilolar\u0131 g\u00f6r\u00fcnmedi, bu y\u00fczden yar\u0131na kadar kilo vermeyeceksin. <\/span>Sa\u011fl\u0131kl\u0131 bir kilo kayb\u0131n\u0131n haftada v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n %0,5 ila %1’ine veda etmek oldu\u011funu akl\u0131n\u0131zda tutarak hedefinizi belirleyin. <\/span>Kilo vermeye ba\u015flad\u0131\u011f\u0131n\u0131zda 68 kg a\u011f\u0131rl\u0131\u011f\u0131ndaysan\u0131z, kilo verme h\u0131z\u0131n\u0131z (ortalama olarak) yakl. <\/span>Haftada 0,5 kg. <\/span>Bu sayede iki ayl\u0131k kilo verdikten sonra yakla\u015f\u0131k 5 kg daha hafif olabilirsiniz. <\/span>Bu \u00e7ok iyi bir sonu\u00e7! <\/span>Kilo vermenin ba\u015flang\u0131c\u0131nda ne kadar fazla kilo al\u0131rsan\u0131z, o kadar fazla kilo verece\u011finizi ve \u00f6zellikle ba\u015flang\u0131\u00e7ta kilo verme h\u0131z\u0131n\u0131z\u0131n o kadar h\u0131zl\u0131 olaca\u011f\u0131n\u0131 unutmay\u0131n.<\/span><\/span><\/p>\n

    \n
  • Kalorileri azalt\u0131n, ancak \u00f6l\u00e7\u00fcl\u00fc olarak<\/span><\/span><\/strong><\/li>\n<\/ul>\n

    Kilo vermenin temeli kalori a\u00e7\u0131\u011f\u0131d\u0131r, ancak kalorileri b\u00fcy\u00fck \u00f6l\u00e7\u00fcde kesmek en iyi \u00e7\u00f6z\u00fcm de\u011fildir. <\/span>V\u00fccudunuz i\u00e7in en iyi kalori a\u00e7\u0131\u011f\u0131 ne olurdu? <\/span>Tabii ki, bu esas olarak ya\u015f\u0131n\u0131za, kilonuza, boyunuza ve fiziksel aktivitenize ba\u011fl\u0131d\u0131r. <\/span>\u0130lk ad\u0131m, toplam metabolizman\u0131z\u0131 belirlemektir (bu, v\u00fccudunuzdaki t\u00fcm faaliyetler ve i\u015flemler i\u00e7in her g\u00fcn ihtiyac\u0131n\u0131z olan kalori miktar\u0131d\u0131r). <\/span>\u00d6zel form\u00fcller kullanabilir veya \u00e7evrimi\u00e7i kalori hesaplay\u0131c\u0131lar\u0131 kullanabilirsiniz. <\/span>Bir sonraki ad\u0131mda, belirli miktarda kaloriyi azalt\u0131rs\u0131n\u0131z. <\/span>Tam olarak ne kadar? <\/span>Yakla\u015f\u0131k 30 ya\u015f\u0131nda, 68 kg a\u011f\u0131rl\u0131\u011f\u0131nda, d\u00fczenli bir i\u015fi olan ve haftada iki kez egzersiz yapan bir kad\u0131n i\u00e7in, yakla\u015f\u0131k 350 kalorilik bir eksiklikle ba\u015flamaya ve kilonun ne g\u00f6sterdi\u011fine dikkat etmeye de\u011fer – bu a\u00e7\u0131\u011f\u0131n kilo verme h\u0131z\u0131na izin verip vermedi\u011fine dikkat edin. yukar\u0131da bahsedilen.<\/span><\/span><\/p>\n

      \n
    • Kilo kayb\u0131 bir ya hep ya hi\u00e7 prosed\u00fcr\u00fc de\u011fildir<\/span><\/span><\/strong><\/li>\n<\/ul>\n

      G\u00fcnayd\u0131n, \u00f6n\u00fcm\u00fczdeki aylar\u0131 m\u00fckemmel haz\u0131rlanm\u0131\u015f ve haz\u0131r yemekler yiyerek ve tatl\u0131 olarak, su yudumlayarak ve sebze kemirerek ge\u00e7irmeyece\u011finizi varsayal\u0131m. <\/span>Yolda do\u011fum g\u00fcn\u00fcn\u00fcz, tatilleriniz olacak, bazen yemek haz\u0131rlayamayacaks\u0131n\u0131z ve d\u0131\u015far\u0131da yemek zorunda kalacaks\u0131n\u0131z. <\/span>Hayat m\u00fckemmel de\u011fil… ve bu iyi bir \u015fey! <\/span>Plan\u0131n\u0131za dahil edin ve diyetten her sapmadan (planl\u0131 ve plans\u0131z) sonra varsay\u0131mlar\u0131na geri d\u00f6n\u00fcn.<\/span><\/span><\/p>\n

        \n
      • Sizin i\u00e7in en iyi diyeti bulun<\/span><\/span><\/strong><\/li>\n<\/ul>\n

        \u0130zleyebilece\u011finiz en iyi diyet sizin i\u00e7in i\u015fe yarayan diyettir. <\/span>Az m\u0131 yoksa \u00e7ok mu yemeyi tercih etti\u011finize karar verin, kendinizi sevmedi\u011finiz \u00fcr\u00fcnleri yemeye zorlamay\u0131n ve sevdi\u011finiz \u015feylerden “sonsuza kadar” vazge\u00e7meyin. <\/span>Se\u00e7ti\u011finiz diyet sadece belirli bir s\u00fcre i\u00e7in de\u011fil, ya\u015fam\u0131n\u0131z boyunca s\u00fcrd\u00fcr\u00fclebilir olmal\u0131d\u0131r. <\/span>Sabah erkenden de\u011fil de \u00f6\u011fleden sonra kahvalt\u0131 yapmak ister misiniz? <\/span>E\u011fer izin verirsen! <\/span>G\u00fcnde \u00fc\u00e7 \u00f6\u011f\u00fcn yemek yemek be\u015ften fazla m\u0131? <\/span>Sorun de\u011fil, sonu\u00e7lara bu \u015fekilde ula\u015fabilirsiniz. <\/span>T\u00fcm g\u0131da gruplar\u0131ndan sa\u011fl\u0131kl\u0131, i\u015flenmemi\u015f g\u0131dalar yemeye odaklan\u0131n: \u00c7e\u015fitli sebze ve meyvelerin yan\u0131 s\u0131ra tam tah\u0131llar ve s\u00fct \u00fcr\u00fcnleri, muhtemelen et ve bal\u0131k ve sa\u011fl\u0131kl\u0131 ya\u011flara g\u00fcvenin. <\/span>Diyetinizde a\u011f\u0131rl\u0131kl\u0131 olarak su, \u00e7ay ve kahve i\u00e7in ve \u015fekerli i\u00e7ecekleri azalt\u0131n.<\/span><\/span><\/p>\n

          \n
        • Sa\u011fl\u0131kl\u0131 beslenmek yeterli de\u011fil<\/span><\/span><\/strong><\/li>\n<\/ul>\n

          Sadece “e\u011fitim” versiyonunda de\u011fil, fiziksel aktiviteye de dikkat edin. <\/span>Kanepede uzanmay\u0131n, oturmay\u0131n ve telefonu \u00e7evirmeyin – ayakta durun, y\u00fcr\u00fcy\u00fcn, ko\u015fun, ko\u015fun, bisiklete binin. <\/span>M\u00fcmk\u00fcn oldu\u011funda hareket halinde olun. <\/span>Egzersizleri ekleyin – sevdi\u011finiz t\u00fcrden: evde hal\u0131da, spor salonunda, bah\u00e7ede, spor salonunda. <\/span>Evet, egzersiz yapmadan kilo verebilirsiniz, ancak onlar sayesinde fig\u00fcr\u00fcn\u00fcz hayal etti\u011finiz gibi g\u00f6r\u00fcnecektir. <\/span>Ayr\u0131ca, aktif olmak kalori a\u00e7\u0131\u011f\u0131 olu\u015fturmaya yard\u0131mc\u0131 olur, bu da demek oluyor ki… her g\u00fcn daha fazla yemek yiyebilirsiniz.<\/span><\/span><\/p>\n

          H\u0131zl\u0131 kilo kayb\u0131 g\u00fcvenli midir?<\/span><\/span><\/strong><\/h2>\n

          Oru\u00e7lu bir diyetle kilo vermenin h\u0131zl\u0131 bir yolu sa\u011fl\u0131kl\u0131 ve g\u00fcvensiz de\u011fildir. <\/span>neden? <\/span>A\u015fa\u011f\u0131da, v\u00fccudumuzun maruz kald\u0131\u011f\u0131 irrasyonel kilo kayb\u0131n\u0131n en \u00f6nemli olumsuz sonu\u00e7lar\u0131n\u0131 bulacaks\u0131n\u0131z.<\/span><\/span><\/p>\n

            \n
          • Yorgunluk, enerji eksikli\u011fi, mide bulant\u0131s\u0131, ishal, kab\u0131zl\u0131k – bir aydan az d\u00fc\u015f\u00fck kalorili diyet yeterlidir ve \u00e7o\u011fu insan bu semptomlar\u0131 geli\u015ftirir. <\/span>Nedeni, di\u011fer \u015feylerin yan\u0131 s\u0131ra, yetersiz besin kayna\u011f\u0131. <\/span>V\u00fccudun t\u00fcm vitaminleri, mineralleri, omega-3 ya\u011f asitlerini ve antioksidanlar\u0131 1.000 ila 1.200 kalorilik bir diyetle almas\u0131 imkans\u0131zd\u0131r. <\/span>[1,2].<\/span><\/span><\/li>\n
          • D\u00fc\u015f\u00fck ba\u011f\u0131\u015f\u0131kl\u0131k – ne yaz\u0131k ki, \u00f6zellikle fiziksel olarak aktif ki\u015filerde kalorilerde \u00f6nemli bir azalmadan kaynaklanmaktad\u0131r. <\/span>So\u011fuk alg\u0131nl\u0131\u011f\u0131 da dahil olmak \u00fczere enfeksiyonlara ve hastal\u0131klara kar\u015f\u0131 daha duyarl\u0131 olduklar\u0131 bulunmu\u015ftur [3].<\/span><\/span><\/li>\n
          • Kas k\u00fctlesinde a\u015f\u0131r\u0131 azalma – bu, di\u011fer \u015feylerin yan\u0131 s\u0131ra b\u00fcy\u00fck bir sorundur, \u00e7\u00fcnk\u00fc bu, bazal metabolizmam\u0131z\u0131n azald\u0131\u011f\u0131 anlam\u0131na gelir (yani, “yava\u015f metabolizma”)<\/span><\/span><\/li>\n
          • Artan yeme bozukluklar\u0131 geli\u015ftirme riski (\u00f6rne\u011fin a\u00e7l\u0131k sanc\u0131lar\u0131) – bu, di\u011fer \u015feylerin yan\u0131 s\u0131ra, tokluk hissetmekten sorumlu bir hormon olan leptin seviyesinin azalmas\u0131ndan kaynaklanmaktad\u0131r [4].<\/span><\/span><\/li>\n
          • Kilo vermekten ve k\u0131s\u0131tlay\u0131c\u0131 diyetler ve kilolardan olu\u015fan bir k\u0131s\u0131r d\u00f6ng\u00fcye d\u00fc\u015fmekten \u00e7abucak vazge\u00e7mek (yo-yo etkisi).<\/span><\/span><\/li>\n<\/ul>\n

            Kilo kayb\u0131 – s\u0131n\u0131r nerede?<\/span><\/span><\/strong><\/h2>\n

            \u0130yi bir kilo verme h\u0131z\u0131n\u0131n haftada v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n % 0,5 – 1’ini kaybetti\u011fini zaten biliyorsunuz. <\/span>Pratik olarak konu\u015fursak, bu, toplam metabolizman\u0131z\u0131n %10’undan fazla olmayan bir kalori a\u00e7\u0131\u011f\u0131na ba\u011fl\u0131 kalman\u0131n en iyisi oldu\u011fu anlam\u0131na gelir. <\/span>Neden daha fazla de\u011fil? <\/span>G\u00fcnl\u00fck kalori ihtiyac\u0131n\u0131n y\u00fczde 22’sinin \u00fczerindeki bir kalori a\u00e7\u0131\u011f\u0131, hormonal bozukluklara, adet d\u00fczensizliklerine ve \u00fcreme fonksiyonlar\u0131n\u0131n kesintiye u\u011framas\u0131na neden olabilir. <\/span>[5]. <\/span>Kilo vermenin zamana yay\u0131lmas\u0131 ve sab\u0131rla yap\u0131lmas\u0131 \u00f6nemlidir. <\/span>Bu s\u00fcreci h\u0131zland\u0131rmaya de\u011fmez, \u00e7\u00fcnk\u00fc ne kadar h\u0131zl\u0131 kilo verirsek, yo-yo etkisi o kadar olas\u0131d\u0131r.<\/span><\/span><\/p>\n

            Kilo vermeyi ne zaman b\u0131rak\u0131rs\u0131n\u0131z? <\/span>Hedefinize ula\u015ft\u0131\u011f\u0131n\u0131zda veya v\u00fccudunuz yorgun hissetmeye ba\u015flad\u0131\u011f\u0131nda. <\/span>B\u00f6yle bir durumda kalori a\u00e7\u0131\u011f\u0131n\u0131 en az\u0131ndan bir s\u00fcreli\u011fine b\u0131rakmak, dinlenmek ve bir s\u00fcreli\u011fine tekrar kilo vermekte fayda var. <\/span>Ancak unutmay\u0131n – kilo vermenin sonu, sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131 olarak anla\u015f\u0131lan diyetin sonu de\u011fildir. <\/span>Kalori a\u00e7\u0131\u011f\u0131 olmadan sadece ihtiya\u00e7lar\u0131n\u0131za g\u00f6re beslenmeye d\u00f6n\u00fc\u015f.<\/span><\/span><\/p>\n

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

            Kafan\u0131zda h\u0131zl\u0131 kilo kayb\u0131 H\u0131zl\u0131 kilo vermeye ne iyi gelir? Basit h\u0131zl\u0131 kilo kayb\u0131 tarifi. Kalorilerde ciddi bir kesinti, \u00e7ok fazla egzersiz ve … kilolar h\u0131zla d\u00fc\u015f\u00fcyor. Ayn\u0131 zamanda oru\u00e7 tutman\u0131n zorluklar\u0131na dayanmak i\u00e7in bir re\u00e7etedir. \u00c7o\u011fu durumda, kilo verme zevki k\u0131sa s\u00fcrer ve ba\u015f\u0131n\u0131z belada \u00e7ok daha uzun s\u00fcre kal\u0131rs\u0131n\u0131z. Bunun yerine, ak\u0131ll\u0131ca kilo …<\/p>\n","protected":false},"author":1,"featured_media":12654,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3551],"tags":[],"class_list":["post-12665","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tr"],"yoast_head":"\nKafan\u0131zda h\u0131zl\u0131 kilo kayb\u0131 - 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\/rapid-weight-loss-in-your-head\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kafan\u0131zda h\u0131zl\u0131 kilo kayb\u0131 - fitness and beauty\" \/>\n<meta property=\"og:description\" content=\"Kafan\u0131zda h\u0131zl\u0131 kilo kayb\u0131 H\u0131zl\u0131 kilo vermeye ne iyi gelir? 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