{"id":13756,"date":"2022-04-09T11:49:07","date_gmt":"2022-04-09T11:49:07","guid":{"rendered":"http:\/\/fitness-andbeauty.com\/?p=13756"},"modified":"2022-03-26T14:06:57","modified_gmt":"2022-03-26T14:06:57","slug":"how-to-lose-weight-without-losing-weight","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/tr\/how-to-lose-weight-without-losing-weight\/","title":{"rendered":"Kilo vermeden nas\u0131l kilo verilir"},"content":{"rendered":"<p><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\">Kilo vermeden nas\u0131l kilo verilir<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Yeni y\u0131la girmeden hemen \u00f6nce, genellikle hayat\u0131m\u0131z\u0131 de\u011fi\u015ftirecek yeni y\u0131l kararlar\u0131n\u0131 belirlemeye \u00e7al\u0131\u015f\u0131r\u0131z. <\/span><span style=\"vertical-align: inherit;\">Genellikle bu kararlar fazla kilolardan kurtulmakla ilgilidir. <\/span><span style=\"vertical-align: inherit;\">Ancak bu y\u0131l, farkl\u0131 bir \u015fekilde yakla\u015fmaya \u00e7al\u0131\u015f\u0131n. <\/span><span style=\"vertical-align: inherit;\">\u00d6rne\u011fin, &#8220;10 kilo verece\u011fim&#8221; demek yerine, haftada en az 3 kez egzersiz yapmaya ba\u015flayaca\u011f\u0131n\u0131za ve g\u00fcnde en az 1,5 litre su i\u00e7ece\u011finize s\u00f6z verin. <\/span><span style=\"vertical-align: inherit;\">\u015eimdiye kadar sorun ya\u015fad\u0131\u011f\u0131n\u0131z iki veya \u00fc\u00e7 sa\u011fl\u0131kl\u0131 beslenme veya fiziksel aktivite al\u0131\u015fkanl\u0131\u011f\u0131 se\u00e7in ve uygulay\u0131n. <\/span><span style=\"vertical-align: inherit;\">O zaman kesinlikle sa\u011fl\u0131\u011f\u0131n\u0131za faydal\u0131 bir \u015fekilde hedefinize ula\u015facaks\u0131n\u0131z.<\/span><\/span><\/p>\n<div>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">A\u015fa\u011f\u0131daki sorular\u0131n cevaplar\u0131n\u0131 yaz\u0131n, cevaplar\u0131 yazd\u0131ktan hemen sonra yorumumuzu okuyun ve bu al\u0131\u015fkanl\u0131\u011f\u0131n de\u011fi\u015fmesi gerekip gerekmedi\u011fini anlayacaks\u0131n\u0131z. <\/span><span style=\"vertical-align: inherit;\">Haz\u0131rs\u0131n? <\/span><span style=\"vertical-align: inherit;\">B\u00f6ylece sa\u011fl\u0131k yolculu\u011fumuza birlikte ba\u015flayabiliriz.<\/span><\/span><\/p>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Beslenme ihtiya\u00e7lar\u0131n\u0131z\u0131 biliyor musunuz?<\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">G\u00fcn i\u00e7inde ne t\u00fcr yiyecekler yiyorsunuz? <\/span><span style=\"vertical-align: inherit;\">Fiyat\u0131 nedir?<\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Umar\u0131m kendi yemeklerinizi haz\u0131rlars\u0131n\u0131z &#8211; bu sayede i\u00e7lerinde ger\u00e7ekte ne oldu\u011funu bilirsiniz. <\/span><span style=\"vertical-align: inherit;\">Ancak, farkl\u0131ysa ve haz\u0131r \u00fcr\u00fcnler kullan\u0131yorsan\u0131z &#8211; bile\u015fimlerine dikkat edin, yani etiketleri dikkatlice okuyun. <\/span><span style=\"vertical-align: inherit;\">\u00d6rne\u011fin \u015feker listenin ba\u015f\u0131ndaysa \u00fcr\u00fcn\u00fc mutlaka rafa koyun. <\/span><span style=\"vertical-align: inherit;\">Men\u00fcn\u00fcz\u00fc planlarken \u00e7e\u015fitlili\u011fe dikkat etmenizi \u00f6neririm. <\/span><span style=\"vertical-align: inherit;\">Haftada en az 15 farkl\u0131 g\u0131da \u00fcr\u00fcn\u00fc yerseniz, v\u00fccuda sadece kilo verme s\u00fcrecinde de\u011fil, gerekli bile\u015fenleri do\u011fru miktarda sa\u011flayaca\u011f\u0131n\u0131zdan emin olabilirsiniz. <\/span><span style=\"vertical-align: inherit;\">Maceran\u0131z\u0131 sa\u011fl\u0131kl\u0131 al\u0131\u015fkanl\u0131klarla zorunlu bir diyet olarak de\u011fil, daha \u00e7ok yeni, daha iyi bir ya\u015fam tarz\u0131 olarak ele almak \u00f6nemlidir.<\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">G\u00fcnde 5 porsiyon sebze ve meyve yiyor musunuz?<\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">En iyi sonu\u00e7lar\u0131 elde etmek i\u00e7in \u00f6ncelikle sebze ve meyvelerden ba\u015flayarak her bir g\u0131da \u00fcr\u00fcn\u00fc grubunun faydalar\u0131ndan yararlan\u0131n. <\/span><span style=\"vertical-align: inherit;\">V\u00fccudun d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 i\u00e7in gerekli olan vitamin ve mineraller a\u00e7\u0131s\u0131ndan zengindir. <\/span><span style=\"vertical-align: inherit;\">Bu nedenle g\u00fcn i\u00e7erisinde 5 porsiyon sebze ve meyve t\u00fcketerek zindeli\u011finizi geri kazanacaks\u0131n\u0131z. <\/span><span style=\"vertical-align: inherit;\">Ek olarak, diyetinizde meyveden daha fazla sebze bulundurmay\u0131 unutmay\u0131n &#8211; 3:2 iyi bir orand\u0131r.<\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">G\u00fcnde ka\u00e7 porsiyon tam tah\u0131ll\u0131 \u00fcr\u00fcn yiyorsunuz?<\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ak\u015fam yeme\u011finden ekmek ve et yemekten bu \u015fekilde uzak durmak, patatesi d\u0131\u015far\u0131da b\u0131rakmak veya m\u0131s\u0131r gevre\u011fi ve cipsten vazge\u00e7mek v\u00fccudumuz i\u00e7in \u00e7ok zararl\u0131d\u0131r. <\/span><span style=\"vertical-align: inherit;\">Tam tah\u0131l \u00fcr\u00fcnleri g\u00fcn\u00fcn t\u00fcm ana \u00f6\u011f\u00fcnlerinde, tercihen en az bir kompleks karbonhidrat kayna\u011f\u0131 i\u00e7eren her \u00f6\u011f\u00fcnde yer almal\u0131d\u0131r. <\/span><span style=\"vertical-align: inherit;\">Biliyor musunuz bilmiyorum ama beyin i\u00e7in tek enerji kayna\u011f\u0131 glikozdur ve bu \u015feker esas olarak karbonhidratlardan elde edilir. <\/span><span style=\"vertical-align: inherit;\">Dahil olmak \u00fczere tah\u0131l \u00fcr\u00fcnleri yapman\u0131z\u0131 te\u015fvik ediyorum. <\/span><span style=\"vertical-align: inherit;\">Yulaf ezmesi, kepekli ekmek, iri taneli tah\u0131l gevre\u011fi ve tam tah\u0131ll\u0131 makarna gibi g\u00fcnde en az 4 kez taba\u011f\u0131n\u0131zda belirir. <\/span><span style=\"vertical-align: inherit;\">Bu, zengin i\u00e7erikli ve di\u011fer \u015feylerin yan\u0131 s\u0131ra iyi bir diyet lifi kayna\u011f\u0131 olan ba\u015fka bir gruptur. <\/span><span style=\"vertical-align: inherit;\">G\u00f6revi, di\u011fer \u015feylerin yan\u0131 s\u0131ra, sindirim sistemimizin \u00e7al\u0131\u015fmas\u0131n\u0131 d\u00fczenlemektir. <\/span><span style=\"vertical-align: inherit;\">Ayr\u0131ca kilo verme s\u00fcrecinde faydal\u0131 olan tokluk hissini de etkiler.<\/span><\/span><\/p>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ne yiyece\u011finizi biliyor musunuz?<\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bir pi\u015firme \u015fekli olarak k\u0131zartmay\u0131 ne s\u0131kl\u0131kla kullan\u0131rs\u0131n\u0131z?<\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Umar\u0131m bu haftada birden fazla yemek de\u011fildir. <\/span><span style=\"vertical-align: inherit;\">Yemek haz\u0131rlarken farkl\u0131 pi\u015firme y\u00f6ntemleri kullan\u0131n, ancak ya\u011fda k\u0131zartmaktan ka\u00e7\u0131n\u0131n. <\/span><span style=\"vertical-align: inherit;\">\u015eu andan itibaren yemek haz\u0131rlama bi\u00e7imlerini kullanarak yemeklerin ger\u00e7ek lezzetinin tad\u0131n\u0131 \u00e7\u0131kar\u0131n: pi\u015firme, buharda pi\u015firme, folyoda pi\u015firme ve ya\u011f eklemeden pi\u015firme. <\/span><span style=\"vertical-align: inherit;\">Bu sayede \u00e7ok fazla kalori tasarrufu yapacak ve daha ince bir bele sahip olacaks\u0131n\u0131z. <\/span><span style=\"vertical-align: inherit;\">Ve k\u0131zartmay\u0131 b\u0131rak\u0131rsan kalbin kesinlikle minnettar olacakt\u0131r.<\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Soslar\u0131 ne s\u0131kl\u0131kla kullan\u0131yorsunuz? <\/span><span style=\"vertical-align: inherit;\">Kendiniz mi yap\u0131yorsunuz yoksa haz\u0131r m\u0131 al\u0131yorsunuz?<\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Tost, makarna veya kabu\u011fu \u00e7\u0131kar\u0131lm\u0131\u015f taneleri sossuz hayal edebiliyor musunuz? <\/span><span style=\"vertical-align: inherit;\">tamam. <\/span><span style=\"vertical-align: inherit;\">Soslar\u0131 haz\u0131rlarken veya sat\u0131n al\u0131rken, do\u011fal yo\u011furt, sebze ve \u015fekersiz hardal gibi do\u011fal i\u00e7eriklere dayal\u0131 olanlar\u0131 se\u00e7in. <\/span><span style=\"vertical-align: inherit;\">Soslar koruyucu veya lezzet artt\u0131r\u0131c\u0131 (monosodyum glutamat) i\u00e7ermemelidir. <\/span><span style=\"vertical-align: inherit;\">Bu sa\u011fl\u0131kl\u0131, ancak y\u00fcksek kalorili, ya\u011f bazl\u0131 soslara dikkat edin. <\/span><span style=\"vertical-align: inherit;\">Sadece k\u00fc\u00e7\u00fck miktarlarda kullanabilirsiniz.<\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Haz\u0131r g\u0131dalar\u0131 ne s\u0131kl\u0131kla kullan\u0131rs\u0131n\u0131z?<\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Hayran\u0131 de\u011filseniz &#8211; tebrikler! <\/span><span style=\"vertical-align: inherit;\">Ancak g\u00fcnl\u00fck olarak fast food yiyorsan\u0131z, i\u015fte size baz\u0131 ipu\u00e7lar\u0131. <\/span><span style=\"vertical-align: inherit;\">Bu alandaki baz\u0131 k\u00fc\u00e7\u00fck de\u011fi\u015fiklikler sadece kilo vermeye de\u011fil, ayn\u0131 zamanda kalp hastal\u0131\u011f\u0131, baz\u0131 kanser t\u00fcrleri, diyabet ve y\u00fcksek tansiyon riskini azaltmaya da yard\u0131mc\u0131 olabilir. <\/span><span style=\"vertical-align: inherit;\">Haftada bir kereden fazla abur cubur kullanmayaca\u011f\u0131n\u0131z konusunda kendinize s\u00f6z verin. <\/span><span style=\"vertical-align: inherit;\">Geleneksel fast food yerine, uygun bir versiyon haz\u0131rlay\u0131n &#8211; f\u0131r\u0131nda de\u011fil, patates k\u0131zartmas\u0131 veya sebzeli ev yap\u0131m\u0131 pizza. <\/span><span style=\"vertical-align: inherit;\">V\u00fccuda y\u00fcksek kalorili yiyecekler y\u00fcklemek sa\u011fl\u0131ks\u0131z ya\u011flar\u0131 (doymu\u015f ya\u011f asitleri ve trans ya\u011f asitleri), kolesterol\u00fc, tuzu ve beyaz \u015fekeri art\u0131r\u0131r. <\/span><span style=\"vertical-align: inherit;\">Teredd\u00fct etmeyin, bug\u00fcn sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in sava\u015f\u0131n!<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Yar\u0131n sa\u011fl\u0131kl\u0131 al\u0131\u015fkanl\u0131klar hakk\u0131nda daha fazla soru ve istenen hedefe ula\u015fmak i\u00e7in bunlar\u0131 nas\u0131l de\u011fi\u015ftirece\u011fimize dair geri bildirimimizi \u00f6\u011freneceksiniz.<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kilo vermeden nas\u0131l kilo verilir Yeni y\u0131la girmeden hemen \u00f6nce, genellikle hayat\u0131m\u0131z\u0131 de\u011fi\u015ftirecek yeni y\u0131l kararlar\u0131n\u0131 belirlemeye \u00e7al\u0131\u015f\u0131r\u0131z. Genellikle bu kararlar fazla kilolardan kurtulmakla ilgilidir. Ancak bu y\u0131l, farkl\u0131 bir \u015fekilde yakla\u015fmaya \u00e7al\u0131\u015f\u0131n. \u00d6rne\u011fin, &#8220;10 kilo verece\u011fim&#8221; demek yerine, haftada en az 3 kez egzersiz yapmaya ba\u015flayaca\u011f\u0131n\u0131za ve g\u00fcnde en az 1,5 litre su i\u00e7ece\u011finize &hellip;<\/p>\n","protected":false},"author":1,"featured_media":13501,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3551],"tags":[11561,11568,11566,11571,5600,11560,11559,11573,11565,11558,11556,11555,5033,11563,11569,11572,11557,11554,11567,11570,11564,11562],"class_list":["post-13756","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tr","tag-bir-gunde-nasil-kilo-verilir","tag-emziren-anneler-nasil-kilo-verir","tag-evde-hizli-kilo-nasil-verilir","tag-evde-kilo-verme","tag-hizli-kilo-verme","tag-hizli-kilo-vermek","tag-kilo","tag-kilo-kaybi","tag-kilo-nasil-hizli-verilir","tag-kilo-nasil-verilir","tag-kilo-verme","tag-kilo-vermek","tag-kilo-vermenin-yollari","tag-kolay-kilo-verme","tag-kolay-kilo-vermenin-sirri","tag-nasil-hizli-kilo-veririm","tag-nasil-kilo-verdim","tag-nasil-kilo-verilir","tag-nasil-kilo-veririm","tag-nasil-zayifladim","tag-salatalikla-nasil-kilo-verilir","tag-sut-azalmadan-nasil-kilo-verilir"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kilo vermeden nas\u0131l kilo 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-weight-without-losing-weight\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kilo vermeden nas\u0131l kilo verilir - fitness and beauty\" \/>\n<meta property=\"og:description\" content=\"Kilo vermeden nas\u0131l kilo verilir Yeni y\u0131la girmeden hemen \u00f6nce, genellikle hayat\u0131m\u0131z\u0131 de\u011fi\u015ftirecek yeni y\u0131l kararlar\u0131n\u0131 belirlemeye \u00e7al\u0131\u015f\u0131r\u0131z. Genellikle bu kararlar fazla kilolardan kurtulmakla ilgilidir. Ancak bu y\u0131l, farkl\u0131 bir \u015fekilde yakla\u015fmaya \u00e7al\u0131\u015f\u0131n. \u00d6rne\u011fin, &#8220;10 kilo verece\u011fim&#8221; demek yerine, haftada en az 3 kez egzersiz yapmaya ba\u015flayaca\u011f\u0131n\u0131za ve g\u00fcnde en az 1,5 litre su i\u00e7ece\u011finize &hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/fitness-andbeauty.com\/tr\/how-to-lose-weight-without-losing-weight\/\" \/>\n<meta property=\"og:site_name\" content=\"fitness and beauty\" \/>\n<meta property=\"article:published_time\" content=\"2022-04-09T11:49:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/fitness-andbeauty.com\/wp-content\/uploads\/2022\/03\/fitness-g04404fcff_640.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"640\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" 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