{"id":12827,"date":"2022-03-12T18:40:03","date_gmt":"2022-03-12T18:40:03","guid":{"rendered":"http:\/\/fitness-andbeauty.com\/9-effective-tips-to-help-you-lose-weight\/"},"modified":"2022-03-12T19:12:24","modified_gmt":"2022-03-12T19:12:24","slug":"9-effective-tips-to-help-you-lose-weight","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/tr\/9-effective-tips-to-help-you-lose-weight\/","title":{"rendered":"Kilo vermenize yard\u0131mc\u0131 olacak 9 etkili ipucu!"},"content":{"rendered":"

Kilo vermenize yard\u0131mc\u0131 olacak 9 etkili ipucu!<\/span><\/span><\/p>\n

\u201cSa\u011fl\u0131kl\u0131 ve aktif ya\u015fa\u201d – bu bo\u015f bir slogan olmak zorunda de\u011fil. <\/span>Al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 de\u011fi\u015ftirmek i\u00e7in hayat\u0131n\u0131z\u0131 alt \u00fcst etmenize gerek yok. <\/span>Tek ihtiyac\u0131n\u0131z olan, genellikle kullan\u0131\u015fl\u0131 olan ve fedakarl\u0131k gerektirmeyen birka\u00e7 k\u00fc\u00e7\u00fck yama ve ince ayar. <\/span>Hedefinize ula\u015fman\u0131za yard\u0131mc\u0131 olacak baz\u0131 ipu\u00e7lar\u0131 i\u00e7in okumaya devam edin.<\/span><\/span><\/p>\n

\n

\u0130lk olarak, baz\u0131 istatistikler:<\/span><\/span><\/span><\/p>\n

Polonya’daki yeti\u015fkinlerin %50’den fazlas\u0131 a\u015f\u0131r\u0131 kilolu veya obez.<\/span><\/span><\/span><\/p>\n

\u00c7ocuklar\u0131n %25’inden fazlas\u0131 a\u015f\u0131r\u0131 kilolu veya obezdir.<\/span><\/span><\/span><\/p>\n

Bu rakamlar her y\u0131l ortalama %2 oran\u0131nda artmaktad\u0131r.<\/span><\/span><\/span><\/p>\n

%16’dan biraz fazlas\u0131 haftada iki kez fiziksel aktivite yap\u0131yor<\/span><\/span><\/span><\/p>\n

\u0130nsanlar\u0131n sadece %7’si fitness kul\u00fcplerine gidiyor<\/span><\/span><\/span><\/p>\n

Neredeyse her 10 kutupta diyabet var<\/span><\/span><\/span><\/p>\n

\u015eimdi baz\u0131 ipu\u00e7lar\u0131n\u0131n zaman\u0131 geldi:<\/span><\/span><\/span><\/p>\n

1. Ta\u015f\u0131may\u0131 de\u011fi\u015ftirin<\/span><\/span><\/b><\/span><\/p>\n

Fiziksel efor gerektirmeyen ula\u015f\u0131m\u0131 b\u0131rak\u0131n. <\/span>G\u00fcnde en az 10.000 ad\u0131m kural\u0131yla daha fazla y\u00fcr\u00fcy\u00fcn veya hava izin verdi\u011fi s\u00fcrece bisikleti kullan\u0131n. <\/span>Yak\u0131t saya\u00e7lar\u0131 ve otoparklar i\u00e7in sa\u011fl\u0131k, genellikle zaman ve para kazanacaks\u0131n\u0131z.<\/span><\/span><\/span><\/p>\n

2. Sa\u011fl\u0131kl\u0131 ve aktif bir ya\u015fam s\u00fcrmeye ba\u015flay\u0131n<\/span><\/span><\/b><\/span><\/p>\n

\u00c7evrenizde bir\u00e7ok \u00e7\u00f6z\u00fcm var. <\/span>Vaktiniz yoksa ve harekete ge\u00e7me zaman\u0131n\u0131n geldi\u011fini d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z – gereksiz kilolar\u0131 h\u0131zl\u0131 ve etkili bir \u015fekilde kaybetmenize yard\u0131mc\u0131 olacak ve nerede olursan\u0131z olun size uzman deste\u011fi verecek lionfitness.pl uygulamas\u0131n\u0131 kullan\u0131n. <\/span>Yak\u0131n\u0131n\u0131zda mutlaka kay\u0131t yapt\u0131rabilece\u011finiz veya ortak kartlardan birinin se\u00e7ene\u011fini kullanabilece\u011finiz bir fitness kul\u00fcb\u00fc vard\u0131r. <\/span>Antren\u00f6rlerden ve di\u011fer sporculardan profesyonel yard\u0131m ve motivasyon alacaks\u0131n\u0131z. <\/span>Ko\u015fmay\u0131 hayal ediyorsan\u0131z, evden temiz havaya \u00e7\u0131k\u0131n, uzun y\u00fcr\u00fcy\u00fc\u015flerle ba\u015flay\u0131n ve daha uzun mesafeler ko\u015fmaya devam edin. <\/span>Ba\u011f\u0131ml\u0131l\u0131k yapar ve ilk maratonunuzu arkada g\u00f6rmezsiniz! <\/span>Bir\u00e7ok \u00e7\u00f6z\u00fcm var m\u0131?<\/span><\/span><\/span><\/p>\n

3. Yeme al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 de\u011fi\u015ftirin<\/span><\/span><\/b><\/span><\/p>\n

Bu diyetle ilgili de\u011fil, al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 de\u011fi\u015ftirmekle ilgili. <\/span>Bunu etkili bir \u015fekilde yapmak i\u00e7in yakla\u015f\u0131k 3 aya ihtiyac\u0131n\u0131z var. <\/span>Diyet, hayat\u0131n\u0131z\u0131n geri kalan\u0131nda tavuk ve sebzeli k\u00fc\u00e7\u00fck bir porsiyon pirin\u00e7, tercihen sadece tavuklu pilav yiyece\u011finiz anlam\u0131na gelmez. <\/span>\u00f6yle de\u011fil. <\/span>Ya\u015famlar\u0131m\u0131z boyunca, yeti\u015ftirilme tarz\u0131m\u0131za, deneyimlerimize, tercihlerimize, zaman\u0131m\u0131za ve finansal yeteneklerimize dayal\u0131 olarak yeme kal\u0131plar\u0131 olu\u015fturuyoruz. <\/span>Bu \u00fc\u00e7 aydan sonra bunun m\u00fcmk\u00fcn oldu\u011funu g\u00f6rmek i\u00e7in diyetinizdeki birka\u00e7 unsuru de\u011fi\u015ftirmeniz yeterlidir. <\/span>\u00d6n\u00fcm\u00fczdeki \u00fc\u00e7 ay, yeni beslenme modelini olu\u015fturma ve al\u0131\u015fkanl\u0131klar\u0131 olu\u015fturma a\u015famas\u0131d\u0131r. <\/span>O zaman, biri size \u00e7ok iyi g\u00f6r\u00fcnd\u00fc\u011f\u00fcn\u00fcz i\u00e7in hala diyette olup olmad\u0131\u011f\u0131n\u0131z\u0131 sordu\u011funda, kendinizden emin bir \u015fekilde s\u00f6yleyebilirsiniz: “Hay\u0131r, diyet yapm\u0131yorum, sadece bu \u015fekilde yiyorum.”<\/span><\/span><\/span><\/p>\n

4. Y\u00fcksek kalorili i\u00e7eceklerden ve i\u015flenmi\u015f g\u0131dalardan ka\u00e7\u0131n\u0131n.<\/span><\/span><\/b><\/span><\/p>\n

Bu, \u00f6nceki s\u00fcr\u00fcm\u00fcn sonucunun bir par\u00e7as\u0131d\u0131r. <\/span>Tabii ki, \u015fekerli i\u00e7ecekleri b\u0131rak\u0131n. <\/span>Bu hem yeti\u015fkinlerde hem de \u00e7ocuklarda obezite ve diyabetin ana nedenlerinden biridir. <\/span>Basit \u015fekerlerin a\u015f\u0131r\u0131 t\u00fcketimi, fazlal\u0131klar\u0131n\u0131 yakma imkan\u0131 olmad\u0131\u011f\u0131 i\u00e7in b\u00fcy\u00fcyen ya\u011f dokusunda depolanmas\u0131na neden olur ve ayr\u0131ca ins\u00fclin salg\u0131s\u0131n\u0131 da bozar\u0131z. <\/span>Su sa\u011fl\u0131k katacak! <\/span>Eski bir s\u00f6z ama her zaman g\u00fcncel.<\/span><\/span><\/span><\/p>\n

\u0130\u015flenmi\u015f g\u0131dalara gelince: Zaman kesinlikle ana su\u00e7ludur. <\/span>Sabahlar\u0131 kepekli ekmek \u00fczerine sandvi\u00e7 yapmay\u0131 veya sebzeli bulguru pi\u015firmeyi kim d\u00fc\u015f\u00fcn\u00fcr? <\/span>Not: Sandvi\u00e7i haz\u0131rlamak 3 dakika s\u00fcrer ve kabu\u011fu \u00e7\u0131kar\u0131lm\u0131\u015f tane – 25 dakika ve ayn\u0131 m\u0131s\u0131r gevre\u011fi bir g\u00fcn \u00f6nce pi\u015firilebilir. <\/span>\u0130\u015fe giderken yan\u0131n\u0131zda yiyecek getirmenizde bir sak\u0131nca yoktur. <\/span>Fast food yiyip y\u0131lda 20 kilo almak utan\u00e7 verici. <\/span>20 kilo veren ne demek istedi\u011fimi anlar. <\/span>Bir t\u00fcy kadar hafif ve k\u0131rm\u0131z\u0131 kadar sa\u011fl\u0131kl\u0131y\u0131m!<\/span><\/span><\/span><\/p>\n

Gittik\u00e7e daha fazla i\u015fyerinin men\u00fcs\u00fcnde sa\u011fl\u0131kl\u0131 beslenmeyi i\u00e7eren kirac\u0131lara izin vermesi olumlu.<\/span><\/span><\/span><\/p>\n

5. Etiketleri okuyun<\/span><\/span><\/b><\/span><\/p>\n

Bazen g\u00f6ze \u00e7arpmayan \u00fcr\u00fcnler t\u00fcm Mendeleev tablosunu i\u00e7erir. <\/span>\u00c7ok fazla E varsa – ayr\u0131nt\u0131lara girmeden – rafa koyun. <\/span>Sebze ve meyveler veya sadece sandvi\u00e7ler pahas\u0131na yar\u0131 mamul \u015feylerden vazge\u00e7mek daha iyidir. <\/span>Yeme\u011finizi \u00f6nceden haz\u0131rlay\u0131n – de\u011fil mi?<\/span><\/span><\/span><\/p>\n

6. Takviyeler?!<\/span><\/span><\/b><\/span><\/p>\n

\u015eimdi, g\u00f6\u011fs\u00fcn\u00fcz\u00fc bir ayda 20kg b\u00fcy\u00fctecek veya kaybettirecek en iyi br\u00fcl\u00f6rlerden ve antioksidanlardan veya di\u011fer maddelerden bahsetmemi bekleyebilirsiniz. <\/span>Ne yaz\u0131k ki, bu konuda tart\u0131\u015fmal\u0131 ya da sadece sa\u011fduyulu olurdum – \u015fahsen bunu yapmaman\u0131z\u0131 tavsiye ederim. <\/span>\u0130nan\u0131n bana – %95 oran\u0131nda diyet tek ba\u015f\u0131na sa\u011fl\u0131kla ilgili hedeflerinize, \u00f6zellikle de kilo vermenize ula\u015fmak i\u00e7in yeterlidir. <\/span>G\u00fcnde iki kez en az 1,5 saat antrenman yapan oyuncular veya ki\u015filer i\u00e7in %5 b\u0131rak\u0131yorum, \u00e7\u00fcnk\u00fc maalesef diyette bulunan\u0131n \u00fczerine biraz daha protein eklemek zorunday\u0131z. <\/span>Bir avu\u00e7 takviye olmadan hi\u00e7bir diyet veya e\u011fitimin bir faydas\u0131 olmad\u0131\u011f\u0131n\u0131 s\u00f6yleyerek beyin suyu yapan ila\u00e7 \u015firketlerine kanmay\u0131n. <\/span>Sa\u011fl\u0131k ve tabii ki karaci\u011fer i\u00e7in k\u00f6t\u00fc. <\/span>Diyet anahtard\u0131r!<\/span><\/span><\/span><\/p>\n

Peki ya b\u00fcy\u00fck icatlar sayesinde birka\u00e7 kilo verirseniz, v\u00fccut yeme al\u0131\u015fkanl\u0131klar\u0131n\u0131 de\u011fi\u015ftirmezse, v\u00fccut eksikliklerini intikamla telafi eder..<\/span><\/span><\/span><\/p>\n

7. Porsiyon boyutu kontrol\u00fc<\/span><\/span><\/b><\/span><\/p>\n

\u00c7ok yemeye \u00e7al\u0131\u015f\u0131n – g\u00fcnde 5-6 defaya kadar, ancak daha az yemek. <\/span>Bu, ins\u00fclin metabolizmas\u0131n\u0131 iyile\u015ftirecek, b\u00f6ylece \u015feker seviyelerini ve ya\u011f dokusu birikimini daha iyi kontrol edecektir. <\/span>\u0130nan\u0131lmaz! <\/span>Daha fazla yiyorum ve kilo veriyorum.. Herhangi bir sorunuz varsa – yard\u0131m etmek i\u00e7in buraday\u0131z (Lionfitness)<\/span><\/span><\/span><\/p>\n

8. Motivasyon Bulun<\/span><\/span><\/b><\/span><\/p>\n

Bazen, en b\u00fcy\u00fck “ba\u015flang\u0131\u00e7” tan\u0131m\u0131 bile, kararlar\u0131n\u0131zda ve hedefinize ula\u015fma yolunda sebat etmek i\u00e7in yeterli de\u011fildir. <\/span>\u0130statistiklerimiz, insanlar\u0131n %85’inden fazlas\u0131n\u0131n, kilo kayb\u0131n\u0131n ilk ay\u0131n\u0131n sonundan \u00f6nce sigaray\u0131 b\u0131rakt\u0131\u011f\u0131n\u0131 g\u00f6stermektedir. <\/span>Ancak.. %80’den fazlas\u0131 destek ald\u0131klar\u0131nda – uzmanlar veya onlarla birlikte m\u00fccadele etmeye istekli olduklar\u0131n\u0131 beyan eden arkada\u015flar\u0131 – pes etmiyor. <\/span>Tek ba\u015f\u0131n\u0131za \u00e7ok zor. <\/span>Bunu akl\u0131nda tut. <\/span>Sizi \u00e7al\u0131\u015fmaya motive edecek ba\u015fka birini bulmaya \u00e7al\u0131\u015f\u0131n veya bize g\u00fcvenin. <\/span>Motive edebiliriz \ud83d\ude42<\/span><\/span><\/span><\/p>\n

9. Erken yat\u0131n<\/span><\/span><\/b><\/span><\/p>\n

Bu her zaman m\u00fcmk\u00fcn de\u011fildir, ancak geceleri televizyon izlemeyi b\u0131rak\u0131n ve normalden daha erken uyumaya \u00e7al\u0131\u015f\u0131n. <\/span>Uyku en az 6-7 saat s\u00fcrmelidir. <\/span>Bu, kortizol seviyesini azaltman\u0131za, yenilenmeyi tamamlaman\u0131za, metabolizman\u0131n d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131na ve buna ba\u011fl\u0131 olarak kilo kayb\u0131n\u0131 h\u0131zland\u0131rman\u0131za olanak tan\u0131r. <\/span>\u00c7o\u011fu zaman, “diyet” yaparak ve haftada birka\u00e7 kez egzersiz yaparak bile, ya a\u011f\u0131rl\u0131\u011f\u0131n sabit oldu\u011funu ya da etkilerinin \u00e7ok yava\u015f oldu\u011funu g\u00f6r\u00fcyoruz. <\/span>Sonra bir \u00e7ok yerde sebep ar\u0131yoruz, uykumuzun bazen ortalama 4-5 saat s\u00fcrd\u00fc\u011f\u00fcn\u00fc unutuyoruz..<\/span><\/span><\/span><\/p>\n

K\u0131sa bir \u00f6zet zaman\u0131:<\/span><\/span><\/span><\/p>\n

Herkes amac\u0131na ula\u015fabilir. <\/span>Bazen yol daha k\u0131sa, bazen daha uzun. <\/span>S\u00fcresi boyunca bir\u00e7ok kez \u00e7e\u015fitli \u015f\u00fcpheler ve engeller ortaya \u00e7\u0131kacakt\u0131r. <\/span>Daha az motive, yorgun, sinirli ve sinirli hissedeceksiniz. <\/span>Ancak bu yolun sonunda yapaca\u011f\u0131n\u0131z k\u00e2r ve zarar\u0131 hesaplarken, t\u00fcm bu s\u0131k\u0131nt\u0131lar\u0131n ve talihsizliklerin, ula\u015f\u0131lan hedefin g\u00fcc\u00fcyle – sa\u011fl\u0131\u011f\u0131n\u0131z, esenli\u011finiz, mutlulu\u011funuz ve mutlulu\u011funuzla – kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda hi\u00e7bir \u015fey olmad\u0131\u011f\u0131 ortaya \u00e7\u0131kacakt\u0131r. tabii ki kilo vermek. <\/span>Meydan okumaya ve kendinizi de\u011fi\u015ftirmeye \u00e7al\u0131\u015fmaya de\u011fer, \u00e7\u00fcnk\u00fc ancak o zaman ba\u015far\u0131dan emin olabilirsiniz!<\/span><\/span><\/span><\/p>\n

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

Kilo vermenize yard\u0131mc\u0131 olacak 9 etkili ipucu! \u201cSa\u011fl\u0131kl\u0131 ve aktif ya\u015fa\u201d – bu bo\u015f bir slogan olmak zorunda de\u011fil. Al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 de\u011fi\u015ftirmek i\u00e7in hayat\u0131n\u0131z\u0131 alt \u00fcst etmenize gerek yok. Tek ihtiyac\u0131n\u0131z olan, genellikle kullan\u0131\u015fl\u0131 olan ve fedakarl\u0131k gerektirmeyen birka\u00e7 k\u00fc\u00e7\u00fck yama ve ince ayar. Hedefinize ula\u015fman\u0131za yard\u0131mc\u0131 olacak baz\u0131 ipu\u00e7lar\u0131 i\u00e7in okumaya devam edin. \u0130lk olarak, …<\/p>\n","protected":false},"author":1,"featured_media":12816,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3551],"tags":[5034,5042,5041,5045,5043,5038,5036,5039,5033,5046,5035,5040,5037,5044],"class_list":["post-12827","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tr","tag-hizli-kilo-vermenin-yollari","tag-hizli-kilo-vermenin-yolu","tag-hizli-kilo-vermenin-zararlari","tag-kilo-vermenin-30-yontemi","tag-kilo-vermenin-bilimsel-yontemleri","tag-kilo-vermenin-gizli-sirlari","tag-kilo-vermenin-gizli-yollari","tag-kilo-vermenin-hizli-yollari","tag-kilo-vermenin-yollari","tag-kilo-vermenin-yontemleri","tag-kilo-vermeye-yardimci-yiyecekler","tag-saglikli-kilo-vermenin-yollari","tag-uykuda-kilo-vermek-mi-size-uykuda-kilo-verdirecek-9-ipucu","tag-uyurken-kilo-vermenin-15-yolu"],"yoast_head":"\nKilo vermenize yard\u0131mc\u0131 olacak 9 etkili ipucu! - 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\/9-effective-tips-to-help-you-lose-weight\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kilo vermenize yard\u0131mc\u0131 olacak 9 etkili ipucu! - fitness and beauty\" \/>\n<meta property=\"og:description\" content=\"Kilo vermenize yard\u0131mc\u0131 olacak 9 etkili ipucu! \u201cSa\u011fl\u0131kl\u0131 ve aktif ya\u015fa\u201d – bu bo\u015f bir slogan olmak zorunda de\u011fil. Al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 de\u011fi\u015ftirmek i\u00e7in hayat\u0131n\u0131z\u0131 alt \u00fcst etmenize gerek yok. Tek ihtiyac\u0131n\u0131z olan, genellikle kullan\u0131\u015fl\u0131 olan ve fedakarl\u0131k gerektirmeyen birka\u00e7 k\u00fc\u00e7\u00fck yama ve ince ayar. 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