Bel ve kar\u0131n b\u00f6lgesindeki ya\u011flar di\u011fer b\u00f6lgelere oranla daha zor erir. Bu nedenle al\u0131\u015fkanl\u0131k haline getirmeniz gereken baz\u0131 kurallar vard\u0131r. \u00d6ncelikle; beslenme pro\u011fram\u0131n\u0131 ve ya\u015fam tarz\u0131n\u0131 de\u011fi\u015ftirmek gerekir.<\/p>\n

\n
• Ya\u011flanma sebeplerinden biri de dengesiz g\u0131da t\u00fcketimdir. Bu y\u00fczden g\u0131da al\u0131m\u0131n\u0131za dikkat etmelisiniz.<\/li>\n
• Her t\u00fcrl\u00fc besinden azar azar yemelisiniz. Baz\u0131 besinleri tamamen kald\u0131r\u0131p yememek do\u011fru de\u011fildir.
  \nbel-karin2* Herkesin almas\u0131 gereken kalori farkl\u0131d\u0131r. Herkesin yiyebilece\u011fi bir porsiyon \u00f6l\u00e7\u00fcs\u00fc vard\u0131r. Bir besini gere\u011finden fazla t\u00fcketmek de diyetten tamamen \u00e7\u0131karmak da do\u011fru bir hareket de\u011fildir. Uzun a\u00e7l\u0131klar ba\u015fta kar\u0131n b\u00f6lgesi olmak \u00fczere ya\u011flanmay\u0131 art\u0131r\u0131r. \u00d6nemli olan s\u0131k aral\u0131klarla yeterli miktarda t\u00fcketmeyi \u00f6\u011frenmektir.<\/li>\n
• \u00a0G\u00fcne kahvalt\u0131 ile ba\u015flay\u0131n.<\/li>\n
• \u00a0Ya\u011f oran\u0131 y\u00fcksek g\u0131dalardan uzak durun. Fazla tuzlu ve ya\u011fl\u0131 besinleri t\u00fcketmemeye \u00f6zen g\u00f6sterin.<\/li>\n
• \u00a0S\u00fct ve s\u00fct \u00fcr\u00fcnlerinden \u00f6zellikle yo\u011furdu t\u00fcketin. Ya\u011fs\u0131z yo\u011furt t\u00fcketerek kar\u0131n ya\u011flar\u0131n\u0131 eritebilirsiniz.<\/li>\n
• \u00a0Kar\u0131n ya\u011flar\u0131 i\u00e7in bol bol su t\u00fcketilmelidir. G\u00fcnde en az 2 litre sadece su t\u00fcketilmelidir. \u0130\u00e7ti\u011finiz \u00e7ay-kahve-bitki \u00e7ay\u0131 ve me\u015frubatlar buna dahil de\u011fildir.<\/li>\n
• \u00a0Light g\u0131dalar\u0131n kilo ald\u0131rmaz d\u00fc\u015f\u00fcncesi ile fazla miktarda kullan\u0131lmamas\u0131 gerekmektedir.<\/li>\n
• \u00a0Kuruyemi\u015f, kuru meyve gibi g\u0131dalar\u0131 gere\u011finden fazla yemek aksine zarar verir \u00e7\u00fcnk\u00fc kayna\u011f\u0131 sa\u011fl\u0131kl\u0131 bile olsa her \u00e7e\u015fit ya\u011f\u0131n kalorisi ayn\u0131d\u0131r.<\/li>\n
• \u00a0Pilav, makarna, tatl\u0131, mant\u0131, \u00e7orba ve b\u00f6rek gibi yemekleri ayn\u0131 \u00f6\u011f\u00fcnde bir arada t\u00fcketmek ya\u011flanmay\u0131 artt\u0131r\u0131r. Bunlar m\u00fcmk\u00fcn oldu\u011funda g\u00fcnd\u00fcz yenilmeli ak\u015fam yemekleri hafif ge\u00e7ilmelidir.<\/li>\n
• \u00a0Ak\u015fam yeme\u011finden sonra sadece meyve veya az ya\u011fl\u0131 s\u00fct-yo\u011furt t\u00fcketin.<\/li>\n
• \u00a0Ak\u015fam sadece meyve yiyip yatmak, saat 18.00\u2019den sonra yemek yememek, kahvalt\u0131 ve \u00f6\u011fle gibi ana \u00f6\u011f\u00fcnleri atlamak, diyette hi\u00e7 ekmek yememek, ara \u00f6\u011f\u00fcn yapmamak, y\u00fcksek karbonhidratl\u0131 besinleri diyette \u00e7ok s\u0131k almak yap\u0131lan yanl\u0131\u015flardand\u0131r.<\/li>\n
• \u00a0Yatmadan \u00f6nce yapt\u0131\u011f\u0131n\u0131z at\u0131\u015ft\u0131rmal\u0131klar bel ve kar\u0131n b\u00f6lgesinde en \u00e7ok ya\u011flanmaya sebep olan besinlerdir. Bu al\u0131\u015fkanl\u0131\u011f\u0131 b\u0131rak\u0131n.<\/li>\n
• \u00a0Menopoz d\u00f6nemi de ya\u011flanman\u0131n v\u00fccutta fizyolojik olarak artt\u0131\u011f\u0131 ve tetiklendi\u011fi bir d\u00f6nemdir. Bu d\u00f6nemde de beslenmemize dikkat etmeliyiz. \u00d6strojen hormonunun d\u00fc\u015fmesi de yine bel-kar\u0131n b\u00f6lgesindeki ya\u011flanmay\u0131 art\u0131r\u0131r.<\/li>\n
• \u00a0Beslenmenizi g\u00f6zden ge\u00e7irin Her hafta beslenmenize ya\u011f yakan \u015feyler ekleyin. Bunlar ac\u0131 biber, ya\u011fs\u0131z s\u00fct \u00fcr\u00fcnleri ve ya\u011fs\u0131z besinler olabilir.<\/li>\n
• \u00a0Alkol\u00fc b\u0131rak\u0131n.<\/li>\n
• \u00a0Kronik stres b\u00f6brek \u00fcst\u00fc bezi hormonu olan kortizol sal\u0131n\u0131m\u0131 art\u0131r\u0131r, bu da kar\u0131n ve bel b\u00f6lgesinde ya\u011flanmay\u0131 art\u0131r\u0131r, bu y\u00fczden stresten uzak durmaya \u00e7al\u0131\u015f\u0131n.<\/li>\n
• \u00a0Hareketsizlik ve buna ba\u011fl\u0131 enerji harcamada azalma kar\u0131n b\u00f6lgesi ya\u011flanmas\u0131na zemin haz\u0131rlar. Her g\u00fcn mutlaka yar\u0131m saat y\u00fcr\u00fcy\u00fc\u015f yap\u0131n. Bu y\u00fcr\u00fcy\u00fc\u015f\u00fcn\u00fcze destek olarak ta haftada 2 ya da 3 g\u00fcn kar\u0131n b\u00f6lgesini \u00e7al\u0131\u015ft\u0131racak egzersizler yap\u0131n. Bu egzersizler sayesinde hem ya\u011f yak\u0131m\u0131 h\u0131zl\u0131 olacakt\u0131r hem de bu b\u00f6lgedeki kaslar\u0131n s\u0131k\u0131la\u015fmas\u0131n\u0131 sa\u011flad\u0131\u011f\u0131 i\u00e7in zay\u0131flamadan sonra daha g\u00fczel bir g\u00f6r\u00fcn\u00fcme sahip olacakt\u0131r.<\/li>\n
• \u00a0Yemeklerden en az 1.5 2 saat sonra mutlaka egzersiz yap\u0131n. \u0130p atlamak ve y\u00fcr\u00fcy\u00fc\u015f gibi.<\/li>\n
• \u00a0Egzersiz yapma f\u0131rsat\u0131n\u0131z olmuyorsa sabah kalkt\u0131\u011f\u0131n\u0131zda ve ak\u015fam yatmadan \u00f6nce a\u00e7\u0131k havada derin nefes al\u0131p yava\u015f\u00e7a verin. Bunu yakla\u015f\u0131k 30-35 kere yap\u0131n.<\/li>\n
• \u00a0Masa ba\u015f\u0131nda \u00e7al\u0131\u015f\u0131yorsan\u0131z karn\u0131n\u0131z\u0131 i\u00e7eri \u00e7ekin ve g\u00f6\u011f\u00fcs k\u0131sm\u0131n\u0131 \u00f6ne gelecek \u015fekilde oturmaya \u00e7al\u0131\u015f\u0131n. Bu sizin kaslar\u0131n\u0131z\u0131n \u00e7al\u0131\u015fmas\u0131na sebep olacakt\u0131r.<\/li>\n
• \u00a0Ya\u011f nerede \u00e7ok varsa ilk \u00f6nce oradan yak\u0131l\u0131r, y\u00fcz\u00fcn\u00fcz vb gibi yerlerin de zay\u0131flayaca\u011f\u0131ndan korkmay\u0131n. Bunun i\u00e7in hi\u00e7 pes etmeden spor yapmaya ve d\u00fczg\u00fcn beslenmeye dikkat edin.<\/li>\n
• \u00a0Kar\u0131n b\u00f6lgesine krem ile masaj yapabilirsiniz. Bu yapabilece\u011finiz basit ve yararl\u0131 bir y\u00f6ntemdir. Bu dola\u015f\u0131m\u0131 art\u0131rarak \u00f6dem atman\u0131za ve sinirim sistemini tetiklemenize yard\u0131mc\u0131 olur.<\/li>\n
• Burada \u015fu hususu a\u00e7\u0131klamak isteriz. Her insan\u0131n, ya\u015f\u0131 ,cinsiyeti, hayat tarz\u0131 ve al\u0131\u015fkanl\u0131klar\u0131 farkl\u0131d\u0131r. \u00d6nemli olan, her ki\u015finin s\u00fcrd\u00fcr\u00fclebilir bir beslenme sistemini hayat tarz\u0131 haline getirmesidir. Bu nedenle pop\u00fcler olan her \u015feyi denemek yerine, metabolizmas\u0131na ve al\u0131\u015fkanl\u0131klar\u0131na uygun bir program i\u00e7in mutlaka bir diyetisyene ba\u015fvurmas\u0131 daha uygundur.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

  Bel…<\/p>\n","protected":false},"author":4,"featured_media":92309,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1924],"tags":[37053,35859,10114],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/92308"}],"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\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/comments?post=92308"}],"version-history":[{"count":0,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/92308\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media\/92309"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=92308"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=92308"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=92308"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}