Kilo vermek herhangi biri i\u00e7in kolay de\u011fildir fakat pozitif ve sa\u011fl\u0131kl\u0131 bir yakla\u015f\u0131mla, tam kilo hedefinize ula\u015fmak i\u00e7in do\u011fru yolda olacaks\u0131n\u0131zd\u0131r. Beslenme ve Diyet Uzman\u0131 Merve T\u0131\u011fl\u0131 \u00c7\u0131nar, mutlaka uygulaman\u0131z gereken 4 ad\u0131m\u0131 s\u0131ralad\u0131.<\/p>\n
1- Yeterli g\u00fcnl\u00fck kalorinizi ald\u0131\u011f\u0131n\u0131zdan emin olun<\/p>\n
“Bu \u00e7ok kolay, kilo vermek i\u00e7in 1500 kaloriye ihtiyac\u0131m varsa yapmam gereken sadece 2 veya 3 b\u00fcy\u00fck \u00f6\u011f\u00fcn” diye d\u00fc\u015f\u00fcnebilirsiniz. Bu temel olarak do\u011frudur, fakat \u00f6\u011f\u00fcnlerinizi 5-6 oturuma ay\u0131r\u0131rsan\u0131z daha etkili bi\u00e7imde kilo verebilirsiniz. G\u00fcnl\u00fck kalorinizi dengeli olarak ayr\u0131lm\u0131\u015f \u00f6\u011f\u00fcnler boyunca al\u0131rsan\u0131z sadece sizin i\u00e7in gerekli olan enerjiyi alacak ve a\u015f\u0131r\u0131s\u0131n\u0131 depolamayacaks\u0131n\u0131zd\u0131r. Ve d\u00fczenli bir \u00f6\u011f\u00fcn s\u0131kl\u0131\u011f\u0131yla, t\u00fcm g\u00fcn metabolizman\u0131z\u0131n \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flayacak ve kendinizi daha az a\u00e7 hissedeceksinizdir.<\/p>\n
2- Egzersize ba\u015flay\u0131n<\/p>\n
Kilo kayb\u0131 hedefiniz i\u00e7in t\u0131pk\u0131 bir alet gibi, metabolizman\u0131z\u0131 y\u00fckseltmek ad\u0131na egzersizinizi g\u00f6zden ge\u00e7irin. \u00c7al\u0131\u015fmalar egzersizin \u015fiddetini art\u0131rmaktan ziyade egzersiz s\u00fcresini art\u0131rman\u0131n daha yararl\u0131 olaca\u011f\u0131n\u0131 g\u00f6stermi\u015ftir. Bununla birlikte bo\u015f bir mideyle egzersiz yap\u0131lmaz. Mideniz bo\u015fken egzersiz yapt\u0131\u011f\u0131n\u0131zda kas kayb\u0131 ya\u015fars\u0131n\u0131z.Daha fazla kas sayesinde, daha y\u00fcksek bir bazal metabolizma h\u0131z\u0131n\u0131z olacak ve a\u015f\u0131r\u0131 ya\u011fdan daha h\u0131zl\u0131 kurtulacaks\u0131n\u0131z. Bu y\u00fczden egzersizden bir saat kadar \u00f6nce y\u00fcksek karbonhidratl\u0131, biraz proteinli ve \u00e7ok az ya\u011fl\u0131 bir at\u0131\u015ft\u0131rmal\u0131k almay\u0131 unutmay\u0131n\u0131z.<\/p>\n
3- Bol bol su i\u00e7in<\/p>\n
Bol suya sahip bir v\u00fccut verimli bi\u00e7imde i\u015fleyecektir. V\u00fccudunuza i\u015fini yapabilmesi i\u00e7in gerekeni verin.<\/p>\n
4- Dinlenin<\/p>\n
V\u00fccudunuzun dinlenmeye ve toparlanmaya ihtiyac\u0131 vard\u0131r. Yeterli s\u00fcre uyumad\u0131\u011f\u0131n\u0131zda v\u00fccudunuz b\u00fcy\u00fck bir miktarda stres alt\u0131nda olacakt\u0131r. Stres kortizol seviyesinde bir art\u0131\u015fa neden olur ki kortizol seviyelerindeki d\u00fczenli art\u0131\u015f ya\u011f birikimine katk\u0131da bulunacakt\u0131r ve kilo ve ya\u011f kaybetmenizi zorla\u015ft\u0131racakt\u0131r. V\u00fccudunuzun bir mabet oldu\u011funu ve ona bu yolla ba\u011f\u0131\u015f yapt\u0131\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcn. Bunu bu ad\u0131mlar\u0131 izleyerek yapacak ve toplam kilo kayb\u0131 hedefinize ula\u015fmak ad\u0131na do\u011fru yolda olacaks\u0131n\u0131zd\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"
Kilo…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[136],"tags":[],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/92"}],"collection":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/comments?post=92"}],"version-history":[{"count":0,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/92\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=92"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=92"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=92"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}