{"id":225533,"date":"2021-02-25T15:31:24","date_gmt":"2021-02-25T14:31:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=225533"},"modified":"2024-04-25T11:23:24","modified_gmt":"2024-04-25T09:23:24","slug":"znamo-zasto-ne-mrsavite-ali-to-mozete-promijeniti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/znamo-zasto-ne-mrsavite-ali-to-mozete-promijeniti\/","title":{"rendered":"Znamo za\u0161to ne mr\u0161avite, ali to mo\u017eete promijeniti!"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/znamo-zasto-ne-mrsavite-ali-to-mozete-promijeniti\/#Ne_unosite_dovoljno_proteina\" title=\"Ne unosite dovoljno proteina\">Ne unosite dovoljno proteina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/znamo-zasto-ne-mrsavite-ali-to-mozete-promijeniti\/#Ne_brojite_vas_unos_kalorija\" title=\"Ne brojite va\u0161 unos kalorija\">Ne brojite va\u0161 unos kalorija<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/znamo-zasto-ne-mrsavite-ali-to-mozete-promijeniti\/#Ne_vazete_se\" title=\"Ne va\u017eete se\">Ne va\u017eete se<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/znamo-zasto-ne-mrsavite-ali-to-mozete-promijeniti\/#Jedete_puno_jednostavnih_secera\" title=\"Jedete puno jednostavnih \u0161e\u0107era\">Jedete puno jednostavnih \u0161e\u0107era<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/znamo-zasto-ne-mrsavite-ali-to-mozete-promijeniti\/#Ne_spavate_dovoljno\" title=\"Ne spavate dovoljno\">Ne spavate dovoljno<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/znamo-zasto-ne-mrsavite-ali-to-mozete-promijeniti\/#Niste_dovoljno_hidratizirani\" title=\"Niste dovoljno hidratizirani\">Niste dovoljno hidratizirani<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/znamo-zasto-ne-mrsavite-ali-to-mozete-promijeniti\/#Ne_drzite_se_svjesne_dijete\" title=\"Ne dr\u017eite se svjesne dijete\">Ne dr\u017eite se svjesne dijete<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/znamo-zasto-ne-mrsavite-ali-to-mozete-promijeniti\/#Imate_nerealna_ocekivanja\" title=\"Imate nerealna o\u010dekivanja\">Imate nerealna o\u010dekivanja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/znamo-zasto-ne-mrsavite-ali-to-mozete-promijeniti\/#Pod_stresom_ste\" title=\"Pod stresom ste\">Pod stresom ste<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mnogo je faktora iza neuspjeha u mr\u0161avljenju i vjerujte mi; nije uvijek samo <strong>nezdrava hrana<\/strong> ili <strong>nedostatak tjelovje\u017ebe<\/strong>. Saznajte \u0161to mo\u017ee prouzro\u010diti <strong>pogre\u0161ne korake<\/strong> prilikom gubitka kilograma i kako lako <strong>to mo\u017eete promijeniti!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ne-unosite-dovoljno-proteina\"><span class=\"ez-toc-section\" id=\"Ne_unosite_dovoljno_proteina\"><\/span><strong>Ne unosite dovoljno proteina<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to proteini igraju ulogu u dobivanju mi\u0161i\u0107ne mase, oni tako\u0111er igraju va\u017enu <strong>ulogu u procesu mr\u0161avljenja.<\/strong> Na <strong>nekoliko na\u010dina<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"visoki-unos-proteina-ubrzava-metabolizam\"><strong>Visoki unos proteina ubrzava metabolizam<\/strong><\/h3>\n\n\n\n<p><strong>Termi\u010dki efekt hrane (TEF)<\/strong> je proces probavljanja, apsorpcije i metabolizma hrane, koji nastaje <strong>uno\u0161enjem kalorija i njihovim sagorijevanjem<\/strong>. Iz skupine makronutrijenata upravo proteini najvi\u0161e <strong>doprinose TEF-u<\/strong>. U postotcima, bjelan\u010devine imaju <strong>oko 20 do 30%<\/strong> <strong>toplinskog u\u010dinka na probavu<\/strong>, a <strong>ugljikohidrati 5-10%<\/strong>, a <strong>masti samo 0-3%<\/strong>. Visok unos proteina tako\u0111er poma\u017ee u <strong>spre\u010davanju usporavanja metabolizma<\/strong>, \u0161to je uobi\u010dajena <strong>nuspojava gubitka kilograma<\/strong>. Osim toga, <strong>poma\u017ee u sprje\u010davanju debljanja<\/strong>. Tako se pokazalo da visoki unos proteina pove\u0107ava metabolizam, kao i <strong>kalorije sagorene<\/strong> od 80 kcal do 100 kcal dnevno. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-1124x749.jpg\" alt=\"Znamo za\u0161to ne\u0107ete smr\u0161avjeti i to mo\u017eete promijeniti\" class=\"wp-image-173918\" style=\"width:843px;height:562px\" title=\"Znamo za\u0161to ne\u0107ete smr\u0161avjeti i to mo\u017eete promijeniti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min.jpg 1680w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"proteini-mijenjaju-razinu-hormona-koji-reguliraju-tezinu\"><strong>Proteini mijenjaju razinu hormona koji reguliraju te\u017einu<\/strong><\/h3>\n\n\n\n<p>Ako vam netko ka\u017ee da se cijeli <strong>proces gubitka kilograma zapravo odvija samo u va\u0161oj glavi<\/strong>, u odre\u0111enoj mjeri je u pravu. Tjelesna masa je izravno <strong>povezana s mozgom<\/strong>; <strong>konkretno<\/strong>, njegov dio nazvan <strong>hipotalamus<\/strong>. Tu se <strong>hormoni koji reguliraju te\u017einu<\/strong> okupljaju i obra\u0111uju razne vrste informacija, uklju\u010duju\u0107i <strong>\u0161to, kada i koliko trebate jesti<\/strong>. Pokazalo se da <strong>ve\u0107i unos proteina pove\u0107ava razinu hormona koji poti\u010de osje\u0107aj sitost<\/strong>, poput GLP-1, YY peptida ili kolecistokinina, koji tako\u0111er <strong>sni\u017eava razinu hormona grelina<\/strong>, takozvanog <strong>hormona gladi<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"proteini-pomazu-u-sprjecavanju-gubitka-misica\"><strong>Proteini poma\u017eu u sprje\u010davanju gubitka mi\u0161i\u0107a<\/strong><\/h3>\n\n\n\n<p>Gubitak mi\u0161i\u0107ne mase <strong>nuspojava je gubitka kilograma<\/strong>. Javlja se uglavnom ako n<strong>e uklju\u010dite trening snage <\/strong>u svoj osiroma\u0161eni proces ili ako <strong>ne primate dovoljno proteina<\/strong>. Proteini podr\u017eavaju <strong>rast mi\u0161i\u0107a<\/strong>, koji su izravno odgovorni za <strong>brzinu metabolizma<\/strong>. \u0160to manje mi\u0161i\u0107a imate, to \u0107e vam biti <strong>sporiji metabolizam<\/strong> i gubitak ne\u017eeljenih masnih zaliha. Drugim rije\u010dima, <strong>sagorijevate puno manje kalorija<\/strong>. Konzumiranje velikih koli\u010dina proteina mo\u017ee <strong>smanjiti gubitak mi\u0161i\u0107a<\/strong>, \u0161to bi trebalo pomo\u0107i <strong>odr\u017eavanju ve\u0107e brzine metabolizma <\/strong>s gubitkom tjelesne masti.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [1] [2] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-1124x749.jpg\" alt=\"Proteini poma\u017eu u spre\u010davanju gubitka mi\u0161i\u0107a\" class=\"wp-image-173840\" style=\"width:843px;height:562px\" title=\"Proteini poma\u017eu u spre\u010davanju gubitka mi\u0161i\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"rjesenje\"><strong>Rje\u0161enje<\/strong><\/h3>\n\n\n\n<p>Ako ste zaista ozbiljni oko gubitka kilograma, trebali biste se usredoto\u010diti na <strong>ve\u0107i unos proteina.<\/strong> Prosje\u010dnoj odrasloj osobi treba najmanje <strong>0,8 grama proteina po kilogramu tjelesne te\u017eine<\/strong> <strong>dnevno<\/strong>. Kod sporta\u0161a koji su izdr\u017eljivi, doza je ve\u0107a, <strong>1,2 do 1,4 g proteina na 1 kg te\u017eine<\/strong>, a bodybuilderi zauzvrat primaju prosje\u010dno <strong>1,6 do 1,7 g proteina. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izvori proteina su zaista oskudni. Mo\u017eete ih prona\u0107i u <strong>nemasnom mesu, ribi, jajima, mlije\u010dnim proizvodima ili mahunarkama<\/strong>. Ako <strong>unos proteina<\/strong> \u017eelite imati <strong>pod nadzorom<\/strong>, mo\u017eete ih potra\u017eiti i u obliku<span data-preserver-spaces=\"true\"> <a href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinskih pra\u0161kova ili pi\u0107a,<\/a>&nbsp;u kojima je naveden <strong>to\u010dan broj unesenih proteina<\/strong> po dozi. Tako\u0111er, mo\u017eete pro\u010ditati o prednostima proteina za mr\u0161avljenje, kao i o odabiru pravih proteina u na\u0161em \u010dlanku<a href=\"https:\/\/gymbeam.hr\/blog\/proteini-i-gubitak-kilograma-kako-proteini-utjecu-na-gubitak-kilograma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> Proteini i gubitak kilograma: Kako proteini utje\u010du na proces mr\u0161avljenja?<\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ne-brojite-vas-unos-kalorija\"><span class=\"ez-toc-section\" id=\"Ne_brojite_vas_unos_kalorija\"><\/span><strong>Ne brojite va\u0161 unos kalorija<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kalorije su <strong>jedinice energije dobivene iz hrane<\/strong> koju koristimo za nekoliko procesa u tijelu. Jedan od najva\u017enijih \u010dimbenika gubitka kilograma je pra\u0107enje <strong>koliko kalorija unosite<\/strong> i, obrnuto, <strong>koliko kalorija sagorijevate<\/strong>. Ako vam je <strong>cilj smr\u0161aviti<\/strong>, <strong>tijekom dana biste trebali sagorjeti vi\u0161e kalorija nego \u0161to ih unesete<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prvi korak u izra\u010dunavanju va\u0161eg kalorijskog deficita je znati <strong>koliko kalorija tro\u0161ite dnevno<\/strong>, tj. &nbsp;va\u0161 ukupni <strong>dnevni utro\u0161ak energije (TDEE<\/strong>). Ako znate ovaj broj, drugi korak je utvr\u0111ivanje <strong>unosa energije<\/strong> tako da ne prelazi va\u0161 TDEE. Sastoji se od tri osnovna dijela:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>stopa bazalnog metabolizma (BMR)<\/strong> &#8211; BMR se odnosi na kalorije koje va\u0161e tijelo sagorijeva u mirovanju tijekom vitalnih funkcija, poput disanja.<\/li>\n\n\n\n<li><strong>toplinski u\u010dinak hrane<\/strong> &#8211; ovo su kalorije koje va\u0161e tijelo sagorijeva probavljanjem, apsorpcijom i metaboliziranjem hrane.<\/li>\n\n\n\n<li><strong>termogena fizi\u010dka aktivnost<\/strong> &#8211; kalorije koje sagorijevate tijekom bilo koje fizi\u010dke aktivnosti, poput sporta, ja\u010danja ili \u010dak obavljanja ku\u0107anskih poslova. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"rjesenje\"><strong>Rje\u0161enje<\/strong><\/h3>\n\n\n\n<p>Ako <strong>pravilno postavite svoj kalorijski deficit<\/strong>, gubitak kilograma bit \u0107e mnogo lak\u0161i. Istina je i da <strong>\u0161to je manji kalorijski deficit, to \u0107e biti sporiji gubitak kilograma<\/strong>. U isto vrijeme, \u0161to je sporije mr\u0161avljenje, to je zdravije i u\u010dinkovitije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pogledajte primjer <strong>postizanja gubitka tjelesne te\u017eine od 0,45 kg tjedno:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>dnevni unos 2000 kcal &#8211; ako sagorite 2,500 kcal dnevno = va\u0161 kalorijski deficit je 500 kcal = tjedno 3,500 kcal = &#8211; 0.45 kg tjedno<span style=\"color: #ff6600;\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako <strong>izra\u010dunati unos kalorija?<\/strong> Najlak\u0161i i najudobniji na\u010din je povjeriti se <strong>kalorijskim tablicama ili kalkulatorima<\/strong>. Oni \u0107e izra\u010dunati va\u0161 <strong>dnevni unos energije<\/strong>. Neki kalkulatori nude mogu\u0107nost postavljanja cilja, bilo da \u017eelite <strong>smr\u0161aviti ili dobiti kilograme<\/strong>, a na osnovu toga, na primjer, mo\u017eete <strong>unaprijed postaviti<\/strong> koliko kalorija trebate unijeti da biste postigli deficit kalorija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovu smo temu obra\u0111ivali u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-brzinu-bazalnog-metabolizma-i-dnevnu-potrosnju-energije\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati BMR i ukupni dnevni utro\u0161ak energije,<\/a> te smo se tako\u0111er osvrnuli na <a href=\"https:\/\/gymbeam.hr\/blog\/najcesce-greske-u-brojanju-obroka-i-kalorija-u-aplikacijama\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Naj\u010de\u0161\u0107e pogre\u0161ke prilikom upisivanja hrane u kalorijske tablice.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ne-vazete-se\"><span class=\"ez-toc-section\" id=\"Ne_vazete_se\"><\/span><strong>Ne va\u017eete se<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardio treningom mo\u017eete <strong>sagorjeti puno kalorija<\/strong>, ali s ovom vrstom vje\u017ebanja, <strong>izgradnja mi\u0161i\u0107ne mase je slo\u017eenija<\/strong>. Ali, jeste li znali da <strong>0,45 g mi\u0161i\u0107a<\/strong> mo\u017ee sagorjeti <strong>10 do 20 kalorija<\/strong> dnevno, dok <strong>0,45 g<\/strong> masti sagorijeva samo <strong>5 kcal?<\/strong> <span data-preserver-spaces=\"true\">[8] Zbog toga bi svakako trebali zapo\u010deti trening snage! Trening snage <strong>pove\u0107ava dugoro\u010dno sagorijevanje kalorija<\/strong> u mirovanju (BMR), \u0161to rezultira <strong>ve\u0107im gubitkom te\u017eine<\/strong>.<\/span> <span data-preserver-spaces=\"true\"><span style=\"color: #ff6600;\">[1] [7]<\/span>&nbsp;Dizanje utega tako\u0111er mo\u017ee <strong>sprije\u010diti usporavanje metabolizma<\/strong> i osigurati da vam tijelo <strong>ostane skladno i mi\u0161i\u0107avo. <\/strong><span style=\"color: #ff6600;\">[8]<\/span>&nbsp;Vi\u0161e o treningu snage i njegovom utjecaju na gubitak kilograma mo\u017eete pro\u010ditati u \u010dlanku <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/kako-jacanje-potice-mrsavljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span data-preserver-spaces=\"true\">Kako trening snage podupire gubitak kilograma.<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-1124x749.jpg\" alt=\"Trening snage pove\u0107ava dugotrajno sagorijevanje kalorija\" class=\"wp-image-173892\" style=\"width:843px;height:562px\" title=\"Trening snage pove\u0107ava dugotrajno sagorijevanje kalorija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"rjesenje\"><strong>Rje\u0161enje<\/strong><\/h3>\n\n\n\n<p>Ako vam je cilj smr\u0161aviti, a va\u0161 plan treninga <strong>sastoji se samo od kardio vje\u017ebi<\/strong>, dodajte mu <strong>dizanje utega<\/strong>. Imajte na umu da bi trebali zapo\u010deti s lak\u0161im utezima kako biste izbjegli ozljede ili nepotrebnu <a href=\"https:\/\/gymbeam.hr\/blog\/pretreniranost-cinjenica-ili-mit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span data-preserver-spaces=\"true\">pretreniranost.<\/span><\/strong><\/a> Ako ne znate koliki je <strong>omjer kardio treninga i treninga snage<\/strong>, trebali biste se <strong>obratiti profesionalcu<\/strong> i uklju\u010diti ga u svoj plan treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"jedete-puno-jednostavnih-secera\"><span class=\"ez-toc-section\" id=\"Jedete_puno_jednostavnih_secera\"><\/span><strong>Jedete puno jednostavnih \u0161e\u0107era<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aromatizirana pi\u0107a ili sokovi <strong>\u010desto su zasla\u0111eni fruktozom<\/strong>, vrstom <strong>jednostavnog \u0161e\u0107era<\/strong>. Za razliku od glukoze, na\u0161e tijelo ga <strong>ne mo\u017ee tako dobro preraditi<\/strong>. Dio fruktoze <strong>prera\u0111uje se u jetri<\/strong>, a ostatak se <strong>pohranjuje<\/strong> u organizam kao <strong>zalihe masti<\/strong>. Stoga <strong>prekomjerna konzumacija fruktoze <\/strong>mo\u017ee uzrokovati debljanje. <span data-preserver-spaces=\"true\"><span style=\"color: #ff6600;\">[1] [9] <\/span>Zbog toga dolazi do <strong>pove\u0107anja razine kolesterola<\/strong>, <strong>masnih naslaga<\/strong> oko tjelesnih organa i mnogih drugih zdravstvenih komplikacija <\/span><span data-preserver-spaces=\"true\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010desti razvoj propadanja zubi<\/li>\n\n\n\n<li>nagla pretilost<\/li>\n\n\n\n<li>pojava dijabetesa tip 2<\/li>\n\n\n\n<li>pove\u0107ani rizik za kardiovaskularne bolesti<\/li>\n\n\n\n<li>razvoj gljivi\u010dnih infekcija<\/li>\n\n\n\n<li>akne i pogor\u0161anje ko\u017ee<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-1124x749.jpg\" alt=\"jednostavni \u0161e\u0107eri uzrokuju debljanje\" class=\"wp-image-173853\" style=\"width:843px;height:562px\" title=\"jednostavni \u0161e\u0107eri uzrokuju debljanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Me\u0111utim, ne treba pretjerivati \u200b\u200bs drugim vrstama rafiniranog \u0161e\u0107era. Rafinirani \u0161e\u0107er je <strong>visoko kalori\u010dan<\/strong>, ali nema dodatne prehrambene vrijednosti. Sadr\u017ei takozvane <strong>prazne kalorije<\/strong> jer <strong>ne sadr\u017ei bjelan\u010devine, masti, vlakna<\/strong> niti vitamine, minerale ili antioksidanse.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"rjesenje\"><strong>Rje\u0161enje<\/strong><\/h3>\n\n\n\n<p>Ako \u017eelite smr\u0161avjeti, razmislite o <strong>zamjeni klasi\u010dnog \u0161e\u0107era zdravijim prirodnim zasla\u0111iva\u010dima<\/strong>, poput <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-agave-sirup-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">agavinog sirupa,<\/a> meda, stevije ili <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/ksilitol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">xylitol<\/a>. Vi\u0161e o nadomjescima \u0161e\u0107era i njihovim prednostima mo\u017eete pro\u010ditati u \u010dlanku&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/zamjene-za-secer-koji-je-zasladivac-pravi-izbor-za-vas\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Zamjene za \u0161e\u0107er &#8211; Koji zasla\u0111iva\u010di su najbolji za vas<\/a>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,6860,29952,47851,46174,34501,5075\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ne-spavate-dovoljno\"><span class=\"ez-toc-section\" id=\"Ne_spavate_dovoljno\"><\/span><strong>Ne spavate dovoljno<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Manjak sna tako\u0111er mo\u017ee <strong>negativno utjecati na va\u0161u tjelesnu te\u017einu<\/strong>. Lo\u0161 i nekvalitetan san povezan je s <strong>vi\u0161im indeksom tjelesne mase (BMI)<\/strong>, a time i posljedi\u010dnim <strong>debljanjem<\/strong>. Osje\u0107aj pomanjkanja sna <strong>mo\u017ee utjecati na lu\u010denje hormona stresa kortizola<\/strong>, koji regulira va\u0161 apetit. Nekoliko studija je tako\u0111er pokazalo da ljudi koji pate od pomanjkanja sna imaju <strong>pove\u0107an apetit<\/strong>. To je vjerojatno zbog utjecaja sna na <strong>dva va\u017ena hormona &#8211; grelin i leptin<\/strong>. Grelin <strong>signalizira glad u mozgu<\/strong>, a leptin signalizira <strong>glad i signalizira sitost<\/strong>. Ako ne spavate dovoljno, va\u0161e tijelo <strong>proizvodi vi\u0161e grelina i manje leptina<\/strong>, pa \u0107e vam se <strong>apetit pove\u0107ati<\/strong>. Umor vas mo\u017ee dovesti i do preskakanja treninga, tako da sagorijevate manje kalorija dnevno. <span style=\"color: #ff6600;\">[1] [3] [11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"852\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-1124x852.jpg\" alt=\"Nedostatak sna mo\u017ee negativno utjecati na tjelesnu te\u017einu\" class=\"wp-image-173866\" style=\"width:843px;height:639px\" title=\"Nedostatak sna mo\u017ee negativno utjecati na tjelesnu te\u017einu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-1124x852.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-400x303.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-1536x1165.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"rjesenje\"><strong>Rje\u0161enje<\/strong><\/h3>\n\n\n\n<p>Priu\u0161tite si <strong>dovoljnu koli\u010dinu kvalitetnog i neometanog sna<\/strong>. Njegova duljina je individualna i ovisi o osobi, fizi\u010dkom stanju i mnogim drugim \u010dimbenicima. U prosjeku, kvalitetan san trebao bi <strong>trajati od 7 do 9 sati.<\/strong> Ako no\u0107u ne mo\u017eete dose\u0107i ograni\u010denje spavanja, mo\u017eete ga nadoknaditi tijekom dana, na primjer u <strong>popodnevnim siestama<\/strong><strong><span data-preserver-spaces=\"true\"><span style=\"color: #000000;\">.<\/span>&nbsp;<\/span><\/strong><span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"niste-dovoljno-hidratizirani\"><span class=\"ez-toc-section\" id=\"Niste_dovoljno_hidratizirani\"><\/span><strong>Niste dovoljno hidratizirani<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dovoljna hidratacija <strong>klju\u010dna je za mnoge procese u na\u0161em tijelu<\/strong>. Gubitak kilograma nije iznimka. Glavni simptomi dehidracije uklju\u010duju <strong>umor, letargiju i glavobolju<\/strong>, tako da va\u0161a <strong>razina energije pati<\/strong> i ne\u0107ete imati \u017eelju za vje\u017ebanjem. Odr\u017eavanjem optimalne hidratacije <strong>pove\u0107at \u0107ete razinu energije<\/strong> i osigurati zdrav rad va\u0161eg tijela.<span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, unos teku\u0107ine <strong>pobolj\u0161ava probavu<\/strong> i hidratacija \u010distom vodom poma\u017ee u\u010dinkovitijem <strong>uklanjanju \u0161tetnih tvari iz tijela<\/strong>. Voda za pi\u0107e tako\u0111er <strong>smanjuje zadr\u017eavanje teku\u0107ine i regulira apetit<\/strong>. Nije uzalud re\u010deno da je glad prikrivena \u017ee\u0111i. Ako osje\u0107ate glad, poku\u0161ajte <strong>popiti \u010da\u0161u \u010diste vode prije jela<\/strong>. Iznenadit \u0107ete se <strong>koliko puta \u0107e vas pro\u0107i glad i apetit<\/strong>. [13]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-1124x749.jpeg\" alt=\"Pridr\u017eavanje re\u017eima pijenja poti\u010de gubitak kilograma\" class=\"wp-image-173879\" style=\"width:843px;height:562px\" title=\"Pridr\u017eavanje re\u017eima pijenja poti\u010de gubitak kilograma\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"rjesenje\"><strong>Rje\u0161enje<\/strong><\/h3>\n\n\n\n<p>Rje\u0161enje ovog problema je jednostavno &#8211; <strong>slijedite re\u017eim pijenja!<\/strong> Pa koliko vode trebate popiti dnevno? Sve ovisi o osobi, njezinim fizi\u010dkim predispozicijama i tjelesnoj aktivnosti, ali u prosjeku bi <strong>\u017eene trebale piti oko 2,7 litara vode<\/strong>, a <strong>mu\u0161karci 3,7 litara vode dnevno.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ne-drzite-se-svjesne-dijete\"><span class=\"ez-toc-section\" id=\"Ne_drzite_se_svjesne_dijete\"><\/span><strong>Ne dr\u017eite se svjesne dijete<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svjesno jedenje je <strong>tehnika koja se temelji na osjetljivosti<\/strong> i koja vam omogu\u0107uje <strong>kontrolu nad va\u0161im prehrambenim navikama<\/strong>. Tako \u0107ete izbje\u0107i <strong><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-u-karanteni-jedemo-vise\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span data-preserver-spaces=\"true\">emocionalno prejedanje <\/span><\/a>ili prejedanje<\/strong> zbog stresa. To je zato \u0161to se pokazalo da <strong>svjesno jedenje poti\u010de mr\u0161avljenje, smanjuje prejedanje i poma\u017ee vam da se osje\u0107ate bolje.<\/strong> <span style=\"color: #ff6600;\" class=\"tadv-color\">[1] [14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"632\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min-1124x632.jpg\" alt=\"Svjesna prehrana poti\u010de gubitak kilograma i sprje\u010dava prejedanje\" class=\"wp-image-173905\" style=\"width:843px;height:474px\" title=\"Svjesna prehrana poti\u010de gubitak kilograma i sprje\u010dava prejedanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min.jpg 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"rjesenje\"><strong>Rje\u0161enje<\/strong><\/h3>\n\n\n\n<p><span style=\"color: #000000;\">Da biste <strong>postigli svjesno jedenje<\/strong>, trebate slijediti ovih <strong>7 na\u010dela<\/strong><\/span><strong><span style=\"color: #000000;\">:<\/span>&nbsp;<\/strong><span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jedite polako<\/strong> &#8211; to \u0107e vam pomo\u0107i pobolj\u0161ati probavu.<\/li>\n\n\n\n<li><strong>Dobro pro\u017evakajte svaki zalogaj<\/strong><\/li>\n\n\n\n<li><strong>Sjedite za stolom dok jedete \u2013 <\/strong>ne jedite nikada na nogama, osigurajte sebi dovoljno mira i udobnosti dok jedete.<\/li>\n\n\n\n<li><strong>Ne jedite izravno iz pakiranja<\/strong> &#8211; hrana na tanjuru ili u posudi izgleda ljep\u0161e, te \u0107e zasigurno imati i bolji okus.<\/li>\n\n\n\n<li><strong>Ako se osje\u0107ate puni, odlo\u017eite hranu<\/strong> &#8211; cilj prehrane nije prejesti se, ve\u0107 posti\u0107i osje\u0107aj puno\u0107e. Ako ga postignete, ne biste trebali nastaviti jesti.\n\n&nbsp;<\/li>\n\n\n\n<li><strong>Rije\u0161ite se distrakcije<\/strong> \u2013 tijekom jela, potrebno se usredoto\u010diti samo na hranu, pa odlo\u017eite mobitele, prijenosna ra\u010dunala, isklju\u010dite televizor i u\u017eivajte u obroku.<\/li>\n\n\n\n<li><strong>Obratite pa\u017enju na konzistenciju, miris i okus hrane<\/strong> &#8211; hrana \u0107e poprimiti potpuno druga\u010diju dimenziju i prepoznat \u0107ete okuse ili mirise kojih prethodno niste bili svjesni.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"imate-nerealna-ocekivanja\"><span class=\"ez-toc-section\" id=\"Imate_nerealna_ocekivanja\"><\/span><strong>Imate nerealna o\u010dekivanja<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gubitak kilograma <strong>slo\u017een je i dugotrajan proces<\/strong>, \u010diji rezultati <strong>nisu vidljivi nakon nekoliko dana<\/strong>, ve\u0107 zahtijevaju tjedne ili mjesece napora. Stoga, \u010desto mnogi ljudi <strong>izgube strpljenje<\/strong> i prije nego \u0161to postignu odre\u0111eni cilj. Razlog mo\u017ee biti i taj \u0161to su <strong>postavili nedosti\u017ene ciljeve<\/strong>. Ako ciljate izgubiti odre\u0111eni broj kilograma u najkra\u0107em mogu\u0107em roku, <strong>vjerojatno ne\u0107ete uspjeti<\/strong>. Na po\u010detku va\u0161eg putovanja za mr\u0161avljenjem, <strong>izgubit \u0107ete vi\u0161e kilograma u kratkom vremenu<\/strong>, ali taj \u0107e se proces s vremenom zaustaviti, stopa mr\u0161avljenja \u0107e se usporiti i vi\u0161e <strong>ne\u0107ete vidjeti tako znatne promjene<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugi nerealni cilj mogu biti <strong>nastojanja da izgledate poput odre\u0111enog fitness modela<\/strong>. Ne mo\u017ee svatko izgledati kao iz \u010dasopisa, a ljudi predstavljeni na ovaj na\u010din iza sebe imaju <strong>godine napornog rada<\/strong>, koji <strong>ne\u0107ete nadoknaditi u roku<\/strong> od nekoliko mjeseci<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"rjesenje\"><strong>Rje\u0161enje<\/strong><\/h3>\n\n\n\n<p>Postavite <strong>realne, jasne i zajam\u010deno ostvarive ciljeve<\/strong>. Otkrijte <strong>koliko kilograma trebate izgubiti tjedno da biste postigli odre\u0111eni cilj zdravim putem,<\/strong> i koja \u0107e vam sredstva trebati da biste ga postigli. Ako niste sigurni, <strong>posavjetujte se sa stru\u010dnjakom za prehranu i vje\u017ebanje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"pod-stresom-ste\"><span class=\"ez-toc-section\" id=\"Pod_stresom_ste\"><\/span><strong>Pod stresom ste<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za mnoge ljude, stres mo\u017ee imati <strong>izravan utjecaj na njihovu te\u017einu<\/strong>. Ako su razine <strong>hormona stresa kortizola visoke<\/strong>, to mo\u017ee <strong>dovesti do pove\u0107anja kilograma<\/strong>. To je zato \u0161to kortizol <strong>usporava metabolizam<\/strong> i <strong>pove\u0107ava apetit za \u0161e\u0107erom<\/strong>, koji se u tijelu pohranjuje u obliku <strong>trbu\u0161nih masti t<\/strong>ijekom prekomjernog unosa<span data-preserver-spaces=\"true\">.&nbsp;<span style=\"color: #ff6600;\">[1] [16]<\/span> Osim toga, stres <strong>uzrokuje nezdrave navike<\/strong> kao \u0161to su:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>emocionalni stres<\/li>\n\n\n\n<li>manjak tjelovje\u017ebe<\/li>\n\n\n\n<li>apetit za nezdravom hranom<\/li>\n\n\n\n<li>manjak sna<\/li>\n\n\n\n<li>preskakanje obroka<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"815\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-1124x815.jpg\" alt=\"stres uzrokuje nezdrave prehrambene navike\" class=\"wp-image-173931\" style=\"width:843px;height:611px\" title=\"stres uzrokuje nezdrave prehrambene navike\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-1124x815.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-400x290.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-1536x1114.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-2048x1485.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"rjesenje\"><strong>Rje\u0161enje<\/strong><\/h3>\n\n\n\n<p>Prepoznajte podra\u017eaje koji vam stvaraju stres i <strong>poku\u0161ajte ih ukloniti<\/strong>. Mo\u017eete isprobati i <strong>vje\u017ebe disanja ili jogu<\/strong>, \u0161to dokazano <strong>pozitivno djeluje na smanjenje stresa<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada gubite kilograme, va\u017eno je shvatiti da je to prije svega <strong>trajna promjena u na\u010dinu \u017eivota<\/strong>, a <strong>promjenom jednog jedinog faktora<\/strong> ne\u0107ete posti\u0107i \u017eeljeni cilj. Stoga se poku\u0161ajte osvrnuti \u0161to radite <strong>na putu prema \u201evitkijem ja\u201c<\/strong> i shvatit \u0107ete da je sve <strong>samo u va\u0161im rukama<\/strong>. Ako vam ne\u0161to ne ide, <strong>trebate to promijeniti<\/strong>! Vjerujemo da \u0107e vam u tome pomo\u0107i i na\u0161 \u010dlanak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li da va\u0161i prijatelji <strong>znaju za ove savjete?<\/strong> Slobodno podr\u017eite \u010dlanak <strong>njegovim dijeljenjem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlavorings and sweeteners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jeste li odlu\u010dili da trebate izgubiti nekoliko suvi\u0161nih kilograma? Nije lako. Pogotovo kada ne uspijevate zbog 4 glavna razloga. Znamo koji su oni i za\u0161to ne\u0107ete smr\u0161avjeti. Re\u0107i \u0107emo vam kako to rije\u0161iti, a kao bonus dobit \u0107ete tajni alat za mr\u0161avljenje.<\/p>\n","protected":false},"author":22,"featured_media":174638,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6680,6368,6272,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-225533","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-kalorije-hr","9":"tag-mrsavljenje-hr","10":"tag-proteini-hr","11":"tag-zdrav-nacin-zivota-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Znamo za\u0161to ne mr\u0161avite, ali to mo\u017eete promijeniti! - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Znamo za\u0161to ne gubite na te\u017eini i kako to mo\u017eete promijeniti! 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