{"id":226117,"date":"2021-03-05T12:31:26","date_gmt":"2021-03-05T11:31:26","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=226117"},"modified":"2021-03-05T12:36:33","modified_gmt":"2021-03-05T11:36:33","slug":"jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/","title":{"rendered":"Jednostavne osnove mr\u0161avljenja: Iznenadit \u0107e vas \u0161to je zaista va\u017eno"},"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\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/#Kalorijski_deficit_Okrunjeni_kralj_uspjesnog_mrsavljenja\" title=\"Kalorijski deficit: Okrunjeni kralj uspje\u0161nog mr\u0161avljenja\">Kalorijski deficit: Okrunjeni kralj uspje\u0161nog mr\u0161avljenja<\/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\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/#6_jednostavnih_kamena_temeljaca_uspjesnog_mrsavljenja\" title=\"6 jednostavnih kamena temeljaca uspje\u0161nog mr\u0161avljenja\">6 jednostavnih kamena temeljaca uspje\u0161nog mr\u0161avljenja<\/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\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/#1_Ne_gledajte_na_mrsavljenje_kao_na_konacan_cilj_vec_kao_na_postupak_donosenja_ispravnih_svakodnevnih_odluka_koje_ce_vas_dovesti_do_gubitka_kilograma\" title=\"1. Ne gledajte na mr\u0161avljenje kao na kona\u010dan cilj, ve\u0107 kao na postupak dono\u0161enja ispravnih svakodnevnih odluka koje \u0107e vas dovesti do gubitka kilograma\">1. Ne gledajte na mr\u0161avljenje kao na kona\u010dan cilj, ve\u0107 kao na postupak dono\u0161enja ispravnih svakodnevnih odluka koje \u0107e vas dovesti do gubitka kilograma<\/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\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/#2_Zaboravite_na_dijete_i_jedite_u_skladu_s_onim_sto_vama_posebno_odgovara\" title=\"2. Zaboravite na dijete i jedite u skladu s onim \u0161to vama posebno odgovara\">2. Zaboravite na dijete i jedite u skladu s onim \u0161to vama posebno odgovara<\/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\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/#3_Budite_svjesni_svojih_slabosti_i_naucite_raditi_s_njima\" title=\"3. Budite svjesni svojih slabosti i nau\u010dite raditi s njima\">3. Budite svjesni svojih slabosti i nau\u010dite raditi s njima<\/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\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/#4_Neuspjeh_je_normalan_Vazno_je_vratiti_se_nastaviti_putovanje_i_ici_prema_planu\" title=\"4. Neuspjeh je normalan. Va\u017eno je vratiti se, nastaviti putovanje i i\u0107i prema planu\">4. Neuspjeh je normalan. Va\u017eno je vratiti se, nastaviti putovanje i i\u0107i prema planu<\/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\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/#5_Prestanite_jesti_kad_se_osjecate_oko_80_sitima\" title=\"5. Prestanite jesti kad se osje\u0107ate oko 80 % sitima\">5. Prestanite jesti kad se osje\u0107ate oko 80 % sitima<\/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\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/#6_Poduzmite_redovite_mjere_i_ne_razmisljajte_samo_o_svojim_namjerama\" title=\"6. Poduzmite redovite mjere i ne razmi\u0161ljajte samo o svojim namjerama\">6. Poduzmite redovite mjere i ne razmi\u0161ljajte samo o svojim namjerama<\/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\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/#Bonus_savjet_Budite_svoji\" title=\"Bonus savjet: Budite svoji\">Bonus savjet: Budite svoji<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/#Sto_iz_svega_navedenog_mozemo_zakljuciti\" title=\"\u0160to iz svega navedenog mo\u017eemo zaklju\u010diti?\">\u0160to iz svega navedenog mo\u017eemo zaklju\u010diti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nekako je <strong>posve prirodno tra\u017eiti na\u010dine za pojednostavljivanje, olak\u0161avanje ili idealno &#8211; automatiziranje stvari<\/strong>, ali svemu postoje ograni\u010denja. Zamislite \u0161to biste napravili u slu\u010daju da iznenada zaboravite sve \u0161to ste do danas znali o prehrani, treningu i zdravom na\u010dinu \u017eivota, a htjeli biste smr\u0161avjeti? Mo\u017eda biste, poput ve\u0107ine modernih ljudi, samo pitali nekoga tko ima odgovor na sve. I taj netko bio bi nitko drugi do <strong>sveznaju\u0107i Google<\/strong> koji \u0107e vam dati toliko informacija da ih ne mo\u017eete pro\u010ditati ni u sedam \u017eivota. Me\u0111utim, budu\u0107i da si volimo olak\u0161ati stvari, kliknemo na upute koje \u0107e nas savjetovati kako \u0161to br\u017ee izgubiti \u0161to vi\u0161e kilograma i putovanje u pakao zapo\u010dinje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada se prestra\u0161ite da \u0107ete morati <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/detoksikacija-kako-mijenja-zivot\/\" target=\"_blank\" aria-label=\"pro\u0107i detoksikaciju (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pro\u0107i detoksikaciju<\/a><\/span> u obliku ispijanja limunovog soka s javorovim sirupom, kajenskim paprom i vodom, poznatim pod nazivom <span style=\"color: #ff6600\"><a href=\"https:\/\/themastercleanse.org\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Master Cleanse program<\/a><\/span> prema uputama, onda na sve vi\u0161e i vi\u0161e strana idete tra\u017eiti zadovoljavaju\u0107i odgovor. <strong>Nakon nekoliko tjedana potrage za najboljom prehranom, nutricionisti\u010dkim savjetima i vje\u017ebama<\/strong>, na kraju pomislite da je sve to vrlo komplicirano i da to ionako ne mo\u017eete jer biste morali jesti hranu bez glutena, mlije\u010dnih proizvoda, \u0161e\u0107era i, idealno, minimalnu koli\u010dinu ugljikohidrata ili jesti po keto principima prehrane, \u0161to \u0107e rezultirati time da \u0107ete mo\u0107i jesti samo <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/da-li-je-organska-i-bio-hrana-doista-bolja-od-redovne-hrane\/\" target=\"_blank\" aria-label=\"organsku hranu. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">organsku hranu.<\/a> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No <strong>va\u0161em je tijelu potrebna detoksikacija, naprimjer, kada do\u0111e do trovanja te\u0161kim metalima<\/strong> ili slu\u010dajno otpijete gutljaj proizvoda za prskanje poljoprivrednih kultura, ali sigurno ne ako poku\u0161avate smr\u0161avjeti. Ne morate se brinuti. \u010cak i bez zajam\u010denih &#8220;detoksikacija&#8221;, gubitak kilograma u kona\u010dnici nije velika stvar. Sve \u0161to morate u\u010diniti jest prestati o tome razmi\u0161ljati kao o nerje\u0161ivom integralu podmuklog profesora matematike. <span style=\"color: #ff6600\">[1\u20132] <\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/IMG_4062-_-OK_-1124x750.jpg\" alt=\"Koja je prehrana najbolja za mr\u0161avljenje? Dijeta s malo ugljikohidrata, keto dijeta, zona, detoks ili Cambridge?\" class=\"wp-image-220882\" width=\"843\" height=\"563\" title=\"Koja je prehrana najbolja za mr\u0161avljenje? Dijeta s malo ugljikohidrata, keto dijeta, zona, detoks ili Cambridge?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4062-_-OK_-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4062-_-OK_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4062-_-OK_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4062-_-OK_-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kalorijski_deficit_Okrunjeni_kralj_uspjesnog_mrsavljenja\"><\/span>Kalorijski deficit: Okrunjeni kralj uspje\u0161nog mr\u0161avljenja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kalorijski deficit je poput Thanosove Rukavice beskona\u010dnosti, ali ne brinite, ne morate letjeti po svemiru tra\u017ee\u0107i 6 kamena beskona\u010dnosti. Jer ve\u0107 u svojoj mo\u0107i imate &#8220;svih 6 kamena beskona\u010dnosti&#8221;! Sve \u0161to trebate jest vratiti ih u \u017eivot i kontrolirati. <strong>Po\u010det \u0107ete gubiti kilograme samo ako je va\u0161a potro\u0161nja energije ve\u0107a od njenog unosa.<\/strong> Zvu\u010di jednostavno, zar ne? No, kao \u0161to postoji mnogo putova do Rima, postoje i bolji i lo\u0161iji na\u010dini mr\u0161avljenja, od kojih ponekad mo\u017eete odustati.<span style=\"color: #ff6600\"> [3-5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>&#8220;Vi\u0161e se kre\u0107ite i jedite manje.&#8221;<\/strong> Ma dajte, to je prili\u010dno univerzalni savjet koji ljudi koji \u017eele izgubiti kilograme \u010duju sa svih strana. <strong>Ali \u0161to to, dovraga, zna\u010di?<\/strong> Trebaju li uzeti manju vre\u0107icu \u010dipsa, manje krumpira ili manju \u017elicu salate od majoneze, kri\u0161ku su\u0161ene salame i se barem povremeno maknuti s kau\u010da? Vjerojatno ne, je li tako? To je otprilike vrsta savjeta koju dobijete kada nekome spomenete da \u017eelite postati profesionalni sporta\u0161 ili sagraditi ku\u0107u, a oni vam savjetuju da trenirate vi\u0161e ili jednostavno po\u010dnete s gradnjom. Ide puno bolje, i daleko manje komplicirano nego \u0161to biste o\u010dekivali, a ne morate \u010dak niti i\u0107i na instant dijete koje doslovno obe\u0107avaju zvijezde s neba, ali obi\u010dno zavr\u0161ite s dobrim starim yo-yo efektom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/image00026-1124x749.jpeg\" alt=\"Kako smr\u0161avjeti? Odgovor za uspje\u0161no mr\u0161avljenje je kalorijski deficit\" class=\"wp-image-220896\" width=\"843\" height=\"562\" title=\"Kako smr\u0161avjeti? Odgovor za uspje\u0161no mr\u0161avljenje je kalorijski deficit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image00026-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image00026-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image00026-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image00026-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_jednostavnih_kamena_temeljaca_uspjesnog_mrsavljenja\"><\/span>6 jednostavnih kamena temeljaca uspje\u0161nog mr\u0161avljenja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Alati za uspje\u0161no mr\u0161avljenje su u va\u0161im rukama <\/strong>i daleko su u\u010dinkovitiji i dugoro\u010dno odr\u017eiviji od svih vrsta instant dijeta, \u010dudesnih dodataka prehrani ili dijeta, nakon \u010dega \u0107ete izgubiti do 10 kilograma masti i imati isklesane trbu\u0161ne mi\u0161i\u0107e bez mu\u010denja s vje\u017ebanjem<strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne ovako, zar ne? <strong>U nastavku vam predstavljamo va\u0161ih 6 osobnih kamena beskona\u010dnosti<\/strong> koji \u0107e vam pomo\u0107i da steknete kontrolu nad svojim \u017eivotnim stilom i osobnim svemirom. Ne brinite, zavr\u0161it \u0107ete daleko bolje od Thanosa u Avengersima. (ups, pa\u017enja, spojler).<\/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\"><li><strong>\u0160to se manje bavite raznim stvarima, to se vi\u0161e mo\u017eete usredoto\u010diti na ono \u0161to je zaista va\u017eno.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Ne_gledajte_na_mrsavljenje_kao_na_konacan_cilj_vec_kao_na_postupak_donosenja_ispravnih_svakodnevnih_odluka_koje_ce_vas_dovesti_do_gubitka_kilograma\"><\/span>1. Ne gledajte na mr\u0161avljenje kao na kona\u010dan cilj, ve\u0107 kao na postupak dono\u0161enja ispravnih svakodnevnih odluka koje \u0107e vas dovesti do gubitka kilograma<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-899x1124.jpg\" alt=\"Osnovna pravila za uspje\u0161no mr\u0161avljenje\" class=\"wp-image-220924\" title=\"Osnovna pravila za uspje\u0161no mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-1639x2048.jpg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Kada se otisnete na putovanje ka mr\u0161avijoj, zdravijoj ili sportskijoj verziji sebe, u\u017eivajte u putovanju i ne razmi\u0161ljajte o neizostavnom pitanju koje postavljaju mala djeca: <em>&#8220;Jesmo li ve\u0107 stigli?&#8221;<\/em> Umjesto da se stalno vagate i <strong>nadate sve ni\u017eoj te\u017eini<\/strong> i nagla\u0161avate kako stvari ne idu kako je planirano, <strong>poku\u0161ajte ne\u0161to drugo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Umjesto toga, usredoto\u010dite se na<strong> ono \u0161to mo\u017eete dodatno u\u010diniti kako biste se pribli\u017eili svom cilju.<\/strong> Usredoto\u010dite se na to da u ve\u0107ini slu\u010dajeva jedete <strong>zdravu hranu s dovoljno povr\u0107a i proteina.<\/strong> Usredoto\u010dite se na to kako da <span style=\"color: #ff6600\">svakodnevno \u0161to vi\u0161e vremena provodite aktivno<\/span>&nbsp;i posvetite neko vrijeme pokretu i vje\u017ebanju. <strong>U\u010dinite svojim prioritetom da budete ja\u010di i zdraviji<\/strong>, a ne mr\u0161aviji. Jednostavno, usredoto\u010dite se na ono \u0161to mo\u017eete u\u010diniti dodatno, a ne na ono \u0161to mo\u017eete u\u010diniti manje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemojte biti pod stresom zbog perfekcionizma i stalnih misli o gubitku kilograma, tjelesnoj te\u017eini, vaganju i odabiru obroka s najmanje kalorija te onih kalorija koji se pojavljuju neplanirano na va\u0161em jelovniku. Kao rezultat, to mo\u017ee dovesti samo do me\u0111usobnih optu\u017ebi i negativnih misli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako se usredoto\u010dite na pojedina\u010dne korake<\/strong> koji vode do cilja, a ne na sam rezultat va\u0161ih napora u obliku \u017eeljene brojke na vagi, <strong>sve \u0107e biti puno lak\u0161e.<\/strong> I psihi\u010dki i fizi\u010dki.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Nakon nekog vremena, <strong>dok tijekom dana konzumirate vi\u0161e povr\u0107a, proteina, vlakana, vje\u017ebate, kre\u0107ete se \u0161to je vi\u0161e mogu\u0107e<\/strong> i niste pod stresom zbog mr\u0161avljenja, mogli biste se zapitati kako to da vam je, dovraga, <strong>odje\u0107a postala \u0161ira<\/strong>. Osim toga, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-vam-vaga-pokazuje-veci-broj-a-nije-rijec-o-masnoci\/\" class=\"ek-link\">te\u017eina ne pokazuje cijelu istinu<\/a><\/span>. Kad se prestanete baviti \u010dinjenicom da u tjedan, dva ili mjesec morate izgubiti 3 kilograma i vi\u0161e se usredoto\u010dite na samo putovanje, dobit \u0107ete 1. kamen beskona\u010dnosti za uspje\u0161no mr\u0161avljenje. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Zaboravite_na_dijete_i_jedite_u_skladu_s_onim_sto_vama_posebno_odgovara\"><\/span>2. Zaboravite na dijete i jedite u skladu s onim \u0161to vama posebno odgovara<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u201eUbijte dijetu!\u201c<\/strong> Ovo, kako se mo\u017ee \u010diniti, nije naziv heavy metal benda. Ovo je poziv da se prestanete <strong>pouzdavati u gubitak kilograma koji obe\u0107avaju sve vrste dijeta<\/strong> ili nutricionisti\u010dke smjernica koje su u trendu, najbolje i najzdravije na svijetu jer su tako rekli na Netflixu. <strong>Ovo je slijepa ulica, beskona\u010dno &#8220;kolo dijeta&#8221; i sve manje i manje samopouzdanje<\/strong> sa svakim uzastopnim neuspjelim poku\u0161ajem. Ljudi uglavnom ne krive samu prehranu za neuspjeh, ali krive sami sebe, kao \u0161to se doga\u0111a i s <span style=\"color: #ff6600\">Novogodi\u0161njim odlukama o mr\u0161avljenju<\/span>, \u0161to je u ovom slu\u010daju neutemeljeno. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dijeta u velikoj ve\u0107ini slu\u010dajeva dovodi do kratkotrajnog gubitka kilograma i ima yo-yo efekt.<\/strong> Za\u0161to? Nakon postizanja ciljne te\u017eine \u010dovjek je ve\u0107 zadovoljan svojom te\u017einom i prestaje s &#8220;dijetom&#8221;. Nakon toga se vra\u0107a starom na\u010dinu \u017eivota i po\u010dinje vra\u0107ati sve \u0161to je izgubio, pa se kao rezultat toga ni\u0161ta nije promijenilo u njihovom dugotrajnom pona\u0161anju. A \u0161to je najgore? Na kraju zavr\u0161e s vi\u0161e tjelesnih masti nego \u0161to je to bio slu\u010daj prije dijete.<span style=\"color: #ff6600\"> [7\u20139] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nije va\u017eno jeste li ljubitelj paleo dijete, dijete s malo ugljikohidrata, keto dijete, vegetarijanstva, veganstva ili RAW hrane.<strong> Osnova mr\u0161avljenja je kalorijski deficit, a sve mogu\u0107e prehrambene smjernice &#8220;samo su alati za njegovo postizanje&#8221;.<\/strong> Uz to, sve prehrambene smjernice imaju nekoliko zajedni\u010dkih tema koje su uglavnom povezane sa zdravom prehranom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">\u0160to je zajedni\u010dko svim prehrambenim putovanjima?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Temelje se na \u0161to ve\u0107em broju svje\u017ee i minimalno obra\u0111ene hrane koja je poznata pod nazivom &#8220;cjelovite namirnice&#8221;.<\/li><li>Nagla\u0161avaju dovoljan unos kvalitetnih <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteina<\/a><\/span>.<\/li><li>Predla\u017eu integriranje puno povr\u0107a u jelovnik.<\/li><li>Daju prednost hrani s ve\u0107om koncentracijom hranjivih tvari, a ne s ve\u0107om koli\u010dinom energije.<\/li><li>Smanjuju unos visoko industrijski prera\u0111ene hrane koja je ujedno i visokokalori\u010dna.<\/li><li>Preporu\u010duje se jesti polako sve dok se ne osjetite zadovoljnima, a ne u potpunosti sitima.<\/li><li>Predla\u017eu uspostavu re\u017eima pijenja vode i preporu\u010duju izbjegavanje <span style=\"color: #ff6600\">teku\u0107ih kalorija<\/span>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jedite koliko \u017eelite.<\/strong> Donesite odluku i ne mijenjajte svoje pona\u0161anje svaka dva tjedna. Tako provedite vrijeme koje biste ina\u010de potro\u0161ili tra\u017ee\u0107i najbolji pristup prehrani. Jednostavno <strong>se hranite kvalitetnom zdravom hranom upakiranom sa svim hranjivim sastojcima koji su potrebni va\u0161em tijelu<\/strong> i <strong>dr\u017eite ruke dalje od nezdrave hrane<\/strong> u obliku visoko industrijski obra\u0111ene hrane ili lo\u0161e shva\u0107enih<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/\" target=\"_blank\" aria-label=\"fleksibilnih IIFYM dijeta (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fleksibilnih IIFYM dijeta<\/a>. <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam ne\u0161to nije jasno u vezi prehrane, <strong>mo\u017eete po\u010deti slijediti principe zdrave prehrane.<\/strong> Nakon \u0161to savladate osnovna pravila prehrane i jedenja onoga \u0161to odgovara posebno vama, drugi kamen beskona\u010dnosti je va\u0161. <\/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-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/03\/visual_en-1-1124x1049.png\" alt=\"\u0160to je zajedni\u010dko svim prehrambenim putovanjima?\" class=\"wp-image-227798\" title=\"Za\u0161to dijete ne funkcioniraju i kako jesti da biste mr\u0161avjeli?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/visual_en-1-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/visual_en-1-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/visual_en-1-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/visual_en-1.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Budite_svjesni_svojih_slabosti_i_naucite_raditi_s_njima\"><\/span>3. Budite svjesni svojih slabosti i nau\u010dite raditi s njima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>&#8220;Nikada vi\u0161e ne\u0107u jesti \u010dokoladu, bombone, \u010dips ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-alkohol-utjece-na-mrsavljenje-regeneraciju-i-rast-misicne-mase\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">piti alkohol<\/a><\/span>, a od sutra \u0107u po\u010deti vje\u017ebati dva puta dnevno i samo se zdravo hraniti&#8221;<\/em>, rekao je netko tko se <strong>toga neko vrijeme pridr\u017eavao te se nakon nekoliko dana, ili mo\u017eda i tjedana, predao i prejeo \u010dokolade i \u010dipsa i ispio bocu vina.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada imate omiljeni porok, morate ga biti svjesni, raditi na tome i &#8220;nadmudriti&#8221; samoga sebe kada se suo\u010dite sa svojom slabo\u0161\u0107u. To je isto kao, naprimjer, odga\u0111anje, jednostavno ga <strong>ne mo\u017eete zaustaviti od danas na sutra,<\/strong> jer je to navika koju gajite neko vrijeme i bez borbe je se ne\u0107ete htjeti tako lako odre\u0107i.<\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/IMG_7340_ok-749x1124.jpg\" alt=\"Koji je najve\u0107i kamen spoticanja za sve ljude koji \u017eele smr\u0161avjeti?\" class=\"wp-image-220975\" title=\"Koji je najve\u0107i kamen spoticanja za sve ljude koji \u017eele smr\u0161avjeti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7340_ok-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7340_ok-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7340_ok-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7340_ok-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7340_ok-scaled.jpg 1706w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>U slu\u010daju da ne mo\u017eete odoljeti jedenju, onda &#8220;zamijenite porok&#8221;, <strong>pripremite bojno polje u svoju korist.<\/strong> Kako? O\u010distite svoj doma\u0107i teren tako da <strong>kod ku\u0107e nemate &#8220;poslastica&#8221;<\/strong> (ili barem one za koje ni ne znate da ih imate) i <strong>ne kupujte vi\u0161e nijednu.<\/strong> Primjerice, ako ste u posjeti, probajte komadi\u0107 onoga \u0161to vas privla\u010di, a zatim pri\u010dekajte neko vrijeme i probajte si osigurati neprekidni unos povr\u0107a, \u017evaka\u0107e gume ili popijte ne\u0161to tako da vi\u0161e ne\u0107ete biti raspolo\u017eeno za &#8220;ne\u0161to slatko.&#8221; Ako imate porok kojem se ne mo\u017eete oduprijeti, ali biste se \u017eeljeli promijeniti, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-vas-grickanje-koci-u-gubitku-kilograma-11-jednostavnih-nacina-kako-da-prehranu-drzite-pod-kontrolom\/\" target=\"_blank\" aria-label=\"Kako vas grickanje spre\u010dava da smr\u0161avite? 11 jednostavnih na\u010dina da preuzmete kontrolu nad unosom hrane. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako vas grickanje spre\u010dava da smr\u0161avite? 11 jednostavnih na\u010dina da preuzmete kontrolu nad unosom hrane.<\/a>  <\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Koji je najve\u0107i kamen spoticanja za sve ljude koji \u017eele smr\u0161avjeti?<\/h3>\n\n\n\n<p><strong>Vikend!<\/strong> Tijekom tjedna ljudi se dr\u017ee svojih dijeta, sportskih aktivnosti i tako stvaraju kalorijski deficit od 3.000 kcal tjedno. Ali \u010dim odu s posla u petak, njihovo se pona\u0161anje nekako opusti, a tijekom zabava za vikend i posjeta, zbog <strong>pove\u0107anog unosa kalorija, oni unesu svu ovu dodatnu energiju na \u010dijem rje\u0161avanju su toliko radili tijekom tjedna.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prepoznajete li se u ovome? Tada trebate<strong> razviti strategiju za vikend<\/strong> koja \u0107e vam pomo\u0107i da u ta dva dana ne pokvarite sav svoj trud tijekom prethodnih pet dana. Zapi\u0161ite na papir kakvo vas pona\u0161anje spre\u010dava u postizanju ciljeva tijekom vikenda i konkretne korake koje \u0107ete poduzeti kako se to ne bi ponovilo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednom kada po\u010dnete uzimati u obzir svoje slabosti i poduzimati odgovaraju\u0107e korake, 3. kamen beskona\u010dnosti je va\u0161.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Neuspjeh_je_normalan_Vazno_je_vratiti_se_nastaviti_putovanje_i_ici_prema_planu\"><\/span>4. Neuspjeh je normalan. Va\u017eno je vratiti se, nastaviti putovanje i i\u0107i prema planu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160to radite ako ne pro\u0111ete na \u0161kolskom ispitu, razgovoru za posao, ne pobijedite na utrci ili ne dobijete utakmicu iz va\u0161eg omiljenog sporta? U po\u010detku smo svi razo\u010darani, a zatim po\u010dnemo razmi\u0161ljati za\u0161to to nije uspjelo i \u0161to u\u010diniti da to uspije sljede\u0107i put, i nastavljamo dalje. <strong>Pa za\u0161to ljudi ne koriste isti pristup kod mr\u0161avljenja?<\/strong> Na\u017ealost, jo\u0161 uvijek pogre\u0161no misle da ako pojedu vi\u0161ak hrane, prejedu se nave\u010der ili jedan dan ne vje\u017ebaju, nema smisla vi\u0161e poku\u0161avati, jer je sve izgubljeno, a gubitak kilograma znanstvena je fantastika. <strong>Ni\u0161ta nije izgubljeno, jedina je razlika u nekoliko stotina dodatnih kalorija koje ste unijeli<\/strong>, stoga nastavite kako ste radili prije toga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U osnovi je isto kao kada odete na put, krenete unaprijed odre\u0111enom cestom i na neko vrijeme se izgubite, ali onda opet vidite turisti\u010dke znakove i vratite se na pravi put.<strong> Umjesto toga, poku\u0161ajte prihvatiti svoj neuspjeh i nau\u010dite iz njega.<\/strong> Kako se osje\u0107ate nakon vikenda? Koji su vas okida\u010di povukli unazad? Zapi\u0161ite to, u\u010dite na svom neuspjehu i krenite dalje. Ne radi se o pristupu sve ili ni\u0161ta, ve\u0107 o dosljednosti s prirodnim fluktuacijama. Kada nau\u010dite neuspjeh shva\u0107ati kao izazov iz kojeg mo\u017eete nau\u010diti i krenuti dalje, ponosni ste vlasnik 4. kamena beskona\u010dnosti. Ako \u017eelite saznati vi\u0161e o pravilnom planiranju jer znate da je nepostoje\u0107i plan onaj koji propadne, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/ne-vidite-rezultate-prehrane-i-napornog-rada-u-teretani-reci-cemo-vam-kako-uspjeti\/\" target=\"_blank\" aria-label=\"Za\u0161to ne vidite rezultate dijete i vje\u017ebanja u teretani? Savjetovat \u0107emo vam kako uspjeti. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Za\u0161to ne vidite rezultate dijete i vje\u017ebanja u teretani? Savjetovat \u0107emo vam kako uspjeti.<\/a><\/span><\/strong><\/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=\"28324,30248,9061,44248,8350,28792,46435,46912,29956,6937,6935,46174,8234,7677,1562,44254,258\" ><\/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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Prestanite_jesti_kad_se_osjecate_oko_80_sitima\"><\/span>5. Prestanite jesti kad se osje\u0107ate oko 80 % sitima<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_0979_Facetune_09-02-2021-17-03-11-750x1124.jpg\" alt=\"Kada gubite kilograme, najva\u017enija je prehrana, a ne samo tjelovje\u017eba.\" class=\"wp-image-221021\" title=\"Kada gubite kilograme, najva\u017enija je prehrana, a ne samo tjelovje\u017eba.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_0979_Facetune_09-02-2021-17-03-11-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_0979_Facetune_09-02-2021-17-03-11-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_0979_Facetune_09-02-2021-17-03-11-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_0979_Facetune_09-02-2021-17-03-11-1366x2048.jpg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_0979_Facetune_09-02-2021-17-03-11-scaled.jpg 1708w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>&#8220;Jedite sve dok niste napola siti, pijte sve dok napola ne uta\u017eite \u017ee\u0111&#8221;, izreka koja prikladno opisuje ovaj problem. A za\u0161to biste jeli dok se ne osje\u0107ate oko 80 % sitima? Ljudi uglavnom ne razmi\u0161ljaju puno o tome koliko hrane pojedu i ve\u0107inu vremena <strong>prestanu jesti onda kada se prejedu, a ne kada su siti,<\/strong> a to je posebno nakon ru\u010dka tijekom vikenda, kada odlaze do kau\u010da i malo \u201eubiju oko\u201c.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kad po\u010dnete obra\u0107ati pa\u017enju na svoje osje\u0107aje dok jedete, ustanovit \u0107ete da zaista ne trebate pojesti sve \u0161to je na tanjuru. Zbog toga \u0107ete se nakon ru\u010dka osje\u0107ati energi\u010dnije i svje\u017eije nego prije. Kako to? Potrebno je <strong>oko 15 &#8211; 20 minuta<\/strong> da va\u0161 mozak hormonalnom komunikacijom procijeni da ste ve\u0107 siti i da vi\u0161e ne morate jesti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pravilo 80 % spre\u010dava prejedanje i osje\u0107aj nedostatka energije zbog pretjeranih probavnih smetnji.<\/strong> A \u0161to u\u010diniti ako ste i dalje gladni 15 &#8211; 20 minuta nakon jela? Jednostavno pojedite malo vi\u0161e hrane ili prigrizite kako biste uta\u017eili glad. Ako mo\u017eete poznavati svoju glad i njezine signale, 5. kamen beskona\u010dnosti je u va\u0161im rukama. <span style=\"color: #ff6600\">[10-12]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovo se pravilo ne odnosi samo na ve\u0107e obroke tijekom dana, ve\u0107 i na manje obroke koji \u0107e uta\u017eiti glad. \u010cak i tako neugledni zalogaji u obliku ukra\u0161enog sendvi\u010da mogu se vrlo lako pojesti. Pri odabiru me\u0111uobroka i zaista bilo kojeg obroka, <strong>\u010duvajte se kalori\u010dnih bombi<\/strong> koje u malim koli\u010dinama sadr\u017ee velike koli\u010dine energije i sabotiraju va\u0161e napore da izgubite kilograme. <\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Poduzmite_redovite_mjere_i_ne_razmisljajte_samo_o_svojim_namjerama\"><\/span>6. Poduzmite redovite mjere i ne razmi\u0161ljajte samo o svojim namjerama<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Razmi\u0161ljanje o stvarima je sjajno, ali za sve postoji ograni\u010denje,<\/strong> a to vrijedi dvostruko kada poku\u0161avate smr\u0161avjeti. Kao \u0161to smo rekli na po\u010detku, ne trebate tro\u0161iti sve svoje slobodno vrijeme u potrazi za najboljom dijetom, detoksikacijom, ljekovitim biljem ili NZT tabletama da biste pove\u0107ali kapacitet svog mozga i postali nepobjedivi burzovni trgovac poput Bradleyja Coopera u filmu &#8220;Limitless&#8221; prije nego \u0161to je po\u010deo pjevati i svirati gitaru u blockbusteru &#8220;Star Is Born&#8221;.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Niti nema smisla previ\u0161e razmi\u0161ljati<\/strong> o tome biste li trebali trenirati na na\u010din izme\u0111u onog Arnolda Schwarzeneggera i Ronnieja Colemana, trenirati poput Sylvestera Stallonea u ulozi legendarnog Rockyja ili do\u0107i u formu vode\u0107i se prema treninzima Jillian Michaels.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odaberite na\u010din prehrane i treninga prema svom prethodnom znanju, onome \u0161to vam je poznato i krenite u akciju svaki dan u obliku, recimo, unaprijed pripremljenog obroka ili treninga. Zatim provedite neko vrijeme obrazuju\u0107i se, \u0161to \u0107e vas mo\u017eda dovesti nekoliko posto dalje. <strong>Nitko to ne mo\u017ee rije\u0161iti umjesto vas samih<\/strong> i za\u0161to onda gubiti vrijeme razmi\u0161ljaju\u0107i o pitanjima na koja biste mogli prona\u0107i odgovore na putu do mr\u0161avijeg sebe? <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Usvajanjem pravila aktivnog \u017eivota,<\/strong> gdje radite stvari, umjesto da samo pri\u010date o njima, stje\u010dete posljednji, 6. kamen beskona\u010dnosti i potpunu kontrolu nad svojim \u017eivotom. Sve je u va\u0161im rukama i ne morate tra\u017eiti nikakve \u010dudesne metode da biste smr\u0161avjeli. Rukavica beskona\u010dnosti je va\u0161a, samo se nau\u010dite igrati njome.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/241A4690-_-OK-1124x749.jpg\" alt=\"\u0160to u\u010diniti ako prekinete svoj trud oko mr\u0161avljenja? Vratite se na pravi put \u0161to je prije mogu\u0107e.\" class=\"wp-image-220993\" width=\"843\" height=\"562\" title=\"\u0160to u\u010diniti ako prekinete svoj trud oko mr\u0161avljenja? Vratite se na pravi put \u0161to je prije mogu\u0107e.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/241A4690-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/241A4690-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/241A4690-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/241A4690-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bonus_savjet_Budite_svoji\"><\/span>Bonus savjet: Budite svoji<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Imate li svoje fitness ideale?<\/strong> Ako vas motiviraju da radite na sebi, to je dobra stvar. U slu\u010daju da poku\u0161avate imitirati njihovu prehranu, raspored treninga ili mo\u017eda \u017eivot, krenuli ste u slijepu ulicu gdje \u0107ete prije ili kasnije udariti u zid. <strong>Svaka je osoba originalna, pa za\u0161to poku\u0161avati biti ne\u010dija kopija?<\/strong> Nije li to \u0161teta? Svatko od nas ima malo druga\u010diju tjelesnu strukturu, poput dugih kostiju ili robusnih zglobova, stoga to treba uzeti u obzir.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Umjesto brojke na vagi, usredoto\u010dite se na to kako se osje\u0107ate u vlastitom tijelu,<\/strong> koliko energije imate tijekom dana, kako spavate i kako vam pristaje va\u0161a odje\u0107a. To su daleko vrijednije pobjede nego imati 0,45857 kg manje. I ne zaboravite na STS pravilo. Jo\u0161 niste \u010duli za to? Dr\u017eite <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" aria-label=\"stres pod kontrolom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stres pod kontrolom<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\/\" target=\"_blank\" aria-label=\"spavajte (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spavajte<\/a><\/span>, i budite strpljivi. U\u010dvr\u0161\u0107ivanje tako\u0111er mo\u017ee pomo\u0107i u upravljanju stresom i izgraditi ja\u010di imunitet. Ako ste zainteresirani za ovu temu, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako u\u010dvr\u0161\u0107ivanjem oja\u010dati imunitet? <\/a><\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/unnamed-___-OK-1124x749.jpg\" alt=\"Ne kopirajte \u017eivote influencera i budite svoji\" class=\"wp-image-221055\" width=\"843\" height=\"562\" title=\"Ne kopirajte \u017eivote influencera i budite svoji\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/unnamed-___-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/unnamed-___-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/unnamed-___-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/unnamed-___-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_iz_svega_navedenog_mozemo_zakljuciti\"><\/span>\u0160to iz svega navedenog mo\u017eemo zaklju\u010diti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Gubitak kilograma nije nuklearna znanost<\/strong> i u njemu ne treba tra\u017eiti slo\u017eenost. Kada nau\u010dite osnovna i jednostavna pravila mr\u0161avljenja u obliku svojih 6 osobnih kamena beskona\u010dnosti, kao u slu\u010daju potpune Thanosove rukavice, gotovo da ste pobijedili. <strong>Nakon toga sve \u0161to trebate jest nastaviti s radom na pobolj\u0161anju sebe i pobolj\u0161anju kvalitete prehrane, kao i na tome da svoj \u017eivot vodite na aktivniji na\u010din.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imajte na umu da je mr\u0161avljenje prili\u010dno zahtjevan proces barem s gledi\u0161ta psihe i da je najve\u0107i talent koji je potreban &#8211; ustrajnost. Ako se budete dr\u017eali svog smjera i povremeno zastranili, vratite se na pravi put i jednog \u0107ete dana sti\u0107i na cilj. Svi alati za stvaranje kalorijskog deficita su u va\u0161oj mo\u0107i pa ih koristite u svoju korist.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to vam je najva\u017enije pri mr\u0161avljenju? Podijelite s nama u komentarima svoje iskustvo, savjete i naputke za uspje\u0161no mr\u0161avljenje. Ako vam se \u010dlanak svidio, podr\u017eite ga tako \u0161to \u0107ete ga podijeliti kako bi \u010dak i va\u0161i prijatelji znali da gubitak kilograma nije nuklearna znanost i da svi to mogu u\u010diniti s onim pravim alatima.<\/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-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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>Gubitak kilograma nije nuklearna znanost. Samo mi sve radimo kompliciranije nego \u0161to zapravo jest. Ovih 6 jednostavnih osnova uspje\u0161nog mr\u0161avljenja mogu pomo\u0107i svima.<\/p>\n","protected":false},"author":65,"featured_media":220857,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6476,6368,7598,7436],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-226117","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-dijeta-hr","9":"tag-mrsavljenje-hr","10":"tag-tezina-hr","11":"tag-tjelesna-masnoca-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>Jednostavne osnove mr\u0161avljenja: Iznenadit \u0107e vas \u0161to je zaista va\u017eno - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako brzo i trajno izgubiti \u0161to vi\u0161e kilograma? 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