{"id":244494,"date":"2020-07-27T15:12:00","date_gmt":"2020-07-27T13:12:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=244494"},"modified":"2021-04-19T17:17:24","modified_gmt":"2021-04-19T15:17:24","slug":"vemo-zakaj-vam-ne-uspe-izgubiti-odvecnih-kilogramov-vendar-lahko-to-spremenite","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/vemo-zakaj-vam-ne-uspe-izgubiti-odvecnih-kilogramov-vendar-lahko-to-spremenite\/","title":{"rendered":"Vemo, zakaj vam ne uspe izgubiti odve\u010dnih kilogramov, vendar lahko to spremenite!"},"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.si\/blog\/vemo-zakaj-vam-ne-uspe-izgubiti-odvecnih-kilogramov-vendar-lahko-to-spremenite\/#Ne_zauzijete_dovolj_beljakovin\" title=\"Ne zau\u017eijete dovolj beljakovin\">Ne zau\u017eijete dovolj beljakovin<\/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.si\/blog\/vemo-zakaj-vam-ne-uspe-izgubiti-odvecnih-kilogramov-vendar-lahko-to-spremenite\/#Ne_stejete_vnosa_kalorij\" title=\"Ne \u0161tejete vnosa kalorij\">Ne \u0161tejete vnosa kalorij<\/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.si\/blog\/vemo-zakaj-vam-ne-uspe-izgubiti-odvecnih-kilogramov-vendar-lahko-to-spremenite\/#Ne_dvigujete_utezi\" title=\"Ne dvigujete ute\u017ei\">Ne dvigujete ute\u017ei<\/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.si\/blog\/vemo-zakaj-vam-ne-uspe-izgubiti-odvecnih-kilogramov-vendar-lahko-to-spremenite\/#Pojeste_veliko_enostavnih_sladkorjev\" title=\"Pojeste veliko enostavnih sladkorjev\">Pojeste veliko enostavnih sladkorjev<\/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.si\/blog\/vemo-zakaj-vam-ne-uspe-izgubiti-odvecnih-kilogramov-vendar-lahko-to-spremenite\/#Ne_spite_dovolj\" title=\"Ne spite dovolj\">Ne spite dovolj<\/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.si\/blog\/vemo-zakaj-vam-ne-uspe-izgubiti-odvecnih-kilogramov-vendar-lahko-to-spremenite\/#Niste_pravilno_hidrirani\" title=\"Niste pravilno hidrirani\">Niste pravilno hidrirani<\/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.si\/blog\/vemo-zakaj-vam-ne-uspe-izgubiti-odvecnih-kilogramov-vendar-lahko-to-spremenite\/#Ne_sledite_zavestni_prehrani\" title=\"Ne sledite zavestni prehrani\">Ne sledite zavestni prehrani<\/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.si\/blog\/vemo-zakaj-vam-ne-uspe-izgubiti-odvecnih-kilogramov-vendar-lahko-to-spremenite\/#Imate_nerealna_pricakovanja\" title=\"Imate nerealna pri\u010dakovanja\">Imate nerealna pri\u010dakovanja<\/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.si\/blog\/vemo-zakaj-vam-ne-uspe-izgubiti-odvecnih-kilogramov-vendar-lahko-to-spremenite\/#Ste_pod_stresom\" title=\"Ste pod stresom\">Ste pod stresom<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Za&nbsp;<strong>neuspeh pri huj\u0161anju<\/strong>&nbsp;je odgovornih veliko dejavnikov in verjemite; ne gre se vedno samo za&nbsp;<strong>nezdravo hrano&nbsp;<\/strong>ali&nbsp;<strong>pomanjkanje vadbe<\/strong>.&nbsp;Nau\u010dite se, kaj vas lahko&nbsp;<strong>ovira pri huj\u0161anju<\/strong>&nbsp;in kako enostavno lahko to&nbsp;<strong>spremenite<\/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\"><span class=\"ez-toc-section\" id=\"Ne_zauzijete_dovolj_beljakovin\"><\/span>Ne zau\u017eijete dovolj beljakovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tako kot beljakovine igrajo vlogo pri&nbsp;<strong>pridobivanju mi\u0161i\u010dne mase<\/strong>, imajo tudi pomembno&nbsp;<strong>vlogo pri procesu huj\u0161anja.&nbsp;<\/strong>Na&nbsp;<strong>ve\u010d na\u010dinov<\/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\">Visok vnos beljakovin pospe\u0161i presnovo<\/h3>\n\n\n\n<p><strong>Termalni u\u010dinek hrane (TEF)<\/strong> je proces <strong>prebave, absorpcije in presnove hrane<\/strong>, ki nastane z <strong>zau\u017eitjem kalorij in njihovim izgorevanjem<\/strong>. Iz skupine makrohranil prav beljakovine najbolj <strong>prispevajo k TEF<\/strong>. V odstotkih imajo beljakovine pribli\u017eno <strong>20 do 30% termi\u010dnega vpliva na prebavo<\/strong>, <strong>ogljikovi hidrati 5-10%, ma\u0161\u010dobe pa le 0-3%<\/strong>. Visok vnos beljakovin pomaga tudi<strong> prepre\u010diti upo\u010dasnitev presnove<\/strong>, kar je pogost <strong>stranski u\u010dinek izgube te\u017ee<\/strong>.<strong> <\/strong>Poleg tega pomaga prepre\u010devati <strong>pove\u010danje telesne te\u017ee<\/strong>.<strong> <\/strong>Tako je dokazano, da visok vnos beljakovin <strong>pospe\u0161i metabolizem<\/strong>, pa tudi <strong>porabo kalorij<\/strong> za 80 kcal do 100 kcal na dan. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [4]<\/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.sk\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-1124x749.jpg\" alt=\"Beljakovine spreminjajo raven hormonov, ki regulirajo te\u017eo\" class=\"wp-image-173918\" width=\"843\" height=\"562\" title=\"Beljakovine spreminjajo raven hormonov, ki regulirajo te\u017eo\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Beljakovine spreminjajo raven uravnavanja hormonov, zadol\u017eenih za te\u017eo<\/h3>\n\n\n\n<p>\u010ce vam nekdo re\u010de, da se celoten <strong>postopek huj\u0161anja dejansko odvija samo v va\u0161i glavi<\/strong>, ima do neke mere prav. Telesna te\u017ea je neposredno <strong>povezana z mo\u017egani<\/strong>; konkretno, njihovim delom, imenovanim <strong>hipotalamus<\/strong>. Tu se <strong>hormoni za uravnavanje te\u017ee zbirajo <\/strong>in obdelujejo razli\u010dne vrste informacij, vklju\u010dno s tem, <strong>kaj, kdaj in koliko morate jesti<\/strong>. Pokazalo se je, da <strong>ve\u010dji vnos beljakovin pove\u010da raven hormonov, ki povzro\u010dajo sitost<\/strong>, kot so GLP-1, YY peptidi ali holecistokinin, ki prav tako <strong>zni\u017eujejo raven hormona grelin,<\/strong> tako imenovanega <strong>hormona lakote<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[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\">Beljakovine pomagajo prepre\u010diti izgubo mi\u0161ic<\/h3>\n\n\n\n<p>Izguba mi\u0161i\u010dne mase je <strong>stranski u\u010dinek izgube te\u017ee.<\/strong> Pojavi se predvsem, \u010de v svoj shuj\u0161evalni proces <strong>ne vklju\u010dite treninga mo\u010di <\/strong>ali \u010de <strong>ne prejmete dovolj beljakovin<\/strong>. Spodbujajo <strong>rast mi\u0161ic<\/strong>, ki so neposredno odgovorne za <strong>hitrost presnove<\/strong>.<strong> <\/strong>Manj mi\u0161ic imate, <strong>po\u010dasnej\u0161i bo va\u0161 metabolizem<\/strong> in izguba ne\u017eelenih zalog ma\u0161\u010dob. Z drugimi besedami, <strong>porabite veliko manj kalorij. <\/strong>U\u017eivanje velikih koli\u010din beljakovin lahko <strong>zmanj\u0161a izgubo mi\u0161ic<\/strong>, kar naj bi pomagalo <strong>ohraniti vi\u0161jo hitrost presnove<\/strong> z izgubo telesne ma\u0161\u010dobe. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [5]<\/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.sk\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-1124x749.jpg\" alt=\"Beljakovine pomagajo prepre\u010devati izgubo mi\u0161ic\" class=\"wp-image-173840\" width=\"843\" height=\"562\" title=\"Beljakovine pomagajo prepre\u010devati izgubo mi\u0161ic\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Re\u0161itev<\/strong><\/h3>\n\n\n\n<p>\u010ce ste resni glede huj\u0161anja, se raje osredoto\u010dite na<strong> ve\u010dji vnos beljakovin.<\/strong> Povpre\u010dna odrasla oseba potrebuje najmanj <strong>0,8 grama beljakovin na kilogram telesne te\u017ee na dan<\/strong>.<strong> <\/strong>Pri vzdr\u017eljivostnih \u0161portnikih je odmerek vi\u0161ji, <strong>1,2 do 1,4 g beljakovin na 1 kg te\u017ee<\/strong>, bodybuilderji pa v povpre\u010dju prejmejo <strong>od 1,6 do 1,7 g beljakovin. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viri beljakovin so resni\u010dno redki. Najdete jih v <strong>pustem mesu, ribah, jajcih, mle\u010dnih izdelkih in stro\u010dnicah. <\/strong>\u010ce \u017eelite imeti svoj <strong>vnos beljakovin pod nadzorom<\/strong>, lahko po dopolnjevanju pose\u017eete tudi v obliki <u><a title=\"Beljakovine\" href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">beljakovinskih pra\u0161kov ali napitkov,<\/a><\/u> na katerih je navedeno<strong> to\u010dno \u0161tevilo beljakovin<\/strong> v enem odmerku.<\/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\"><span class=\"ez-toc-section\" id=\"Ne_stejete_vnosa_kalorij\"><\/span>Ne \u0161tejete vnosa kalorij<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kalorije so <strong>enote energije, pridobljene iz hrane<\/strong>, ki jih porabimo za ve\u010d procesov v telesu. Eden najpomembnej\u0161ih dejavnikov huj\u0161anja je sledenje, <strong>koliko kalorij zau\u017eijete <\/strong>in, nasprotno, <strong>koliko kalorij porabite. <\/strong>\u010ce je va\u0161 <strong>cilj shuj\u0161ati<\/strong>, bi morali \u010dez dan <strong>pokuriti ve\u010d kalorij, kot jih zau\u017eijete.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[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 pri izra\u010dunu kalori\u010dnega primanjkljaja je vedeti,&nbsp;<strong>koliko kalorij zau\u017eijete na dan<\/strong>, tj.&nbsp;<strong>skupne dnevne porabe energije&nbsp;<\/strong>(TDEE). \u010ce poznate to \u0161tevilko, je naslednji korak dolo\u010ditev&nbsp;<strong>vnosa energije<\/strong>&nbsp;tako, da ne presega va\u0161ega TDEE. Sestavljen je iz treh osnovnih delov:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>bazalni metabolizem (BMR)<\/strong> \u2013 BMR se nana\u0161a na kalorije, ki jih va\u0161e telo kuri v mirovanju med vitalnimi funkcijami, kot je dihanje.<\/li><li><strong>toplotni u\u010dinek hrane<\/strong> \u2013 To so kalorije, ki jih va\u0161e telo pokuri s prebavo, absorpcijo in presnovo hrane.<\/li><li><strong>termogena telesna aktivnost<\/strong> \u2013 kalorije, ki jih pokurite med katero koli telesno aktivnostjo, na primer s \u0161portom ali celo pri hi\u0161nih opravilih. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/li><\/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\"><strong>Re\u0161itev<\/strong><\/h3>\n\n\n\n<p>\u010ce pravilno<strong>&nbsp;nastavite svoj kalori\u010dni primanjkljaj<\/strong>, bo izguba te\u017ee veliko la\u017eja. Res pa je tudi, da&nbsp;<strong>manj\u0161i kot je kalori\u010dni primanjkljaj<\/strong>, po\u010dasneje bo huj\u0161anje. Hkrati je po\u010dasnej\u0161a izguba te\u017ee bolj zdrava in u\u010dinkovitej\u0161a<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oglejte si primer huj\u0161anja pri&nbsp;<strong>izgubi te\u017ee 0,45 kg na teden<\/strong>:<\/p>\n\n\n\n<p>dnevni vnos 2000 kcal \u2013 \u010de pokurite 2,500 kcal na dan = va\u0161 kalori\u010dni primanjkljaj zna\u0161a 500 kcal = 3,500 kcal na teden = \u2013 0.45 kg na teden <span style=\"color:#ff6600\" class=\"tadv-color\">[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&nbsp;<strong>izra\u010dunati vnos kalorij<\/strong>?<strong>&nbsp;<\/strong>Najla\u017eji in najudobnej\u0161i na\u010din je, da za\u010dnete zaupati&nbsp;<strong>razpredelnicam in kalkulatorjem kalorij.&nbsp;<\/strong>Ti bodo izra\u010dunali va\u0161&nbsp;<strong>dnevni vnos<\/strong>.&nbsp;Nekateri kalkulatorji imajo mo\u017enost zastavljanja cilja, bodisi za<strong>&nbsp;izgubo ali pa pridobitev te\u017ee<\/strong>. Na podlagi tega lahko nato&nbsp;<strong>vnaprej zastavite<\/strong>, koliko kalorij morate zau\u017eiti, \u010de \u017eelite dose\u010di kalori\u010dni primanjkljaj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ogledali smo si tudi <u><a title=\"Najpogostej\u0161e napake pri zapisovanju hrane in kalorij v aplikacije\" href=\"https:\/\/gymbeam.si\/blog\/najpogostejse-napake-pri-zapisovanju-hrane-in-kalorij-v-aplikacije\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">najbolj pogoste napake pri ustvarjanju kalorijskih razpredelnic.<\/a><\/u><\/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\"><span class=\"ez-toc-section\" id=\"Ne_dvigujete_utezi\"><\/span><strong>Ne dvigujete ute\u017ei<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S kardio treningom lahko <strong>pokurite veliko kalorij<\/strong>, ampak s to vrsto vadbe je <strong>grajenje mi\u0161ic bolj zapleteno<\/strong>. Toda ali ste vedeli, da <strong>0,45 g mi\u0161ic<\/strong> lahko pokuri <strong>10 do 20 kalorij<\/strong> na dan, medtem ko<strong> 45 g<\/strong> ma\u0161\u010dobe pokuri le <strong>5 kcal<\/strong>? <span style=\"color:#ff6600\" class=\"tadv-color\">[8] <\/span>Zato zagotovo ne bi smeli zanemariti treninga mo\u010di! Treningi mo\u010di <strong>pove\u010dajo dolgoro\u010dno izgorevanje kalorij v mirovanju<\/strong> (BMR), kar posledi\u010dno vodi v <strong>pospe\u0161eno zmanj\u0161anje telesne te\u017ee. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1] [7]<\/span> Dvigovanje ute\u017ei lahko pomaga tudi pri <strong>prepre\u010devanju upo\u010dasnitve presnove<\/strong> in zagotavlja, da va\u0161e telo <strong>ostane napeto in mi\u0161i\u010dasto. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span> Ve\u010d o treningu mo\u010di in njegovem vplivu na izgubo te\u017ee si lahko preberete v \u010dlanku <u><a title=\"Kako telovadba pospe\u0161uje huj\u0161anje?\" href=\"https:\/\/gymbeam.si\/blog\/kako-telovadba-pospesuje-hujsanje\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kako krepitev mo\u010di podpira huj\u0161anje.<\/a><\/u><\/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.sk\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-1124x749.jpg\" alt=\"Trening za mo\u010d, na dolgi rok, pove\u010duje kurjenje kalorij.\" class=\"wp-image-173892\" width=\"843\" height=\"562\" title=\"Trening za mo\u010d, na dolgi rok, pove\u010duje kurjenje kalorij.\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Re\u0161itev<\/strong><\/h3>\n\n\n\n<p>\u010ce je va\u0161 cilj shuj\u0161ati in va\u0161 na\u010drt treninga&nbsp;<strong>vklju\u010duje samo kardio vaje<\/strong>, mu dodajte&nbsp;<strong>dvigovanje ute\u017ei<\/strong>. Ne pozabite pa, da morate&nbsp;<strong>za\u010deti z la\u017ejimi ute\u017emi<\/strong>, da se izognete po\u0161kodbam ali nepotrebnemu&nbsp;<strong><u><a title=\"Pretreniranost\" href=\"https:\/\/gymbeam.si\/blog\/pretreniranost-dejstvo-ali-mit\/\" target=\"_blank\" rel=\"noopener noreferrer\">pretreniranju.&nbsp;<\/a><\/u><\/strong>\u010ce ne veste, kak\u0161no&nbsp;<strong>razmerje med kardio treningom in treningom mo\u010di<\/strong>&nbsp;bi izbrali, se&nbsp;<strong>obrnite na strokovnjaka<\/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\"><span class=\"ez-toc-section\" id=\"Pojeste_veliko_enostavnih_sladkorjev\"><\/span>Pojeste veliko enostavnih sladkorjev<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pija\u010de z okusom ali sokovi so <strong>pogosto sladkani s fruktozo<\/strong>, vrsto <strong>enostavnega sladkorja<\/strong>. Za razliko od glukoze teh sladkorjev na\u0161e telo <strong>ne more predelati tako dobro. <\/strong>Nekaj fruktoze se <strong>predela v jetrih<\/strong>, preostanek pa se <strong>shrani<\/strong> v telesu kot<strong> ma\u0161\u010dobne zaloge. <\/strong>Zato lahko <strong>prekomerno u\u017eivanje fruktoze<\/strong> povzro\u010di pove\u010danje telesne te\u017ee.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1] [9] <\/span>Posledi\u010dno se <strong>pove\u010da raven holesterola, shranjevanje ma\u0161\u010dob<\/strong> v telesnih organih in \u0161tevilni drugi zdravstveni zapleti <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span>, kot so:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>pogostej\u0161i razvoj zobne gnilobe<\/li><li>za\u010detek debelosti<\/li><li>pojav diabetesa tipa 2<\/li><li>pove\u010dano tveganje za bolezni srca in o\u017eilja<\/li><li>razvoj glivi\u010dnih oku\u017eb<\/li><li>akne in poslab\u0161anje ko\u017ee<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-1124x749.jpg\" alt=\"Preprosti sladkorji povzro\u010dajo pove\u010danje telesne te\u017ee\" class=\"wp-image-173853\" width=\"843\" height=\"562\" title=\"Preprosti sladkorji povzro\u010dajo pove\u010danje telesne te\u017ee\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Vendar pa z drugimi vrstami rafiniranega sladkorja ne smete pretiravati. Rafinirani sladkor je&nbsp;<strong>bogat s kalorijami<\/strong>, vendar nima dodatne prehranske koristi. Vsebuje tako imenovane&nbsp;<strong>prazne kalorije<\/strong>, ker&nbsp;<strong>ne vsebuje beljakovin, ma\u0161\u010dob, vlaknin<\/strong>&nbsp;ali kakr\u0161nih koli vitaminov, mineralov ali antioksidantov.<\/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\"><strong>Re\u0161itev<\/strong><\/h3>\n\n\n\n<p>\u010ce \u017eelite shuj\u0161ati, raje razmislite o <strong>nadomestitvi klasi\u010dnega sladkorja z bolj zdravimi <a title=\"Naravna sladila\" href=\"https:\/\/gymbeam.si\/blog\/\" target=\"_blank\" rel=\"noopener noreferrer\">naravnimi sladili<\/a><\/strong>, kot so <u><a title=\"Agavin sirup\" href=\"https:\/\/gymbeam.si\/agave-syrup-350ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">agavin sirup,<\/a><\/u> med, stevia ali <u><a title=\"Ksilitol - GymBeam\" href=\"https:\/\/gymbeam.si\/xylitol-1000g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ksilitol<\/a><\/u>. Ve\u010d o nadomestkih sladkorja in njihovih prednostih si lahko preberete v \u010dlanku <u><a title=\"Nadomestila sladkorja - Katero sladilo je najbolj\u0161e za vas?\" href=\"https:\/\/gymbeam.si\/blog\/nadomestki-sladkorja-katero-sladilo-je-primerno-za-vas\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Nadomestila sladkorja \u2013 Katero sladilo je najbolj\u0161e za vas?<\/a><\/u>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\"><span class=\"ez-toc-section\" id=\"Ne_spite_dovolj\"><\/span>Ne spite dovolj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pomanjkanje spanja lahko <strong>negativno vpliva tudi na va\u0161o telesno te\u017eo<\/strong>.<strong> <\/strong>Slab in nekvaliteten spanec je povezan z <strong>vi\u0161jim indeksom telesne mase (ITM)<\/strong> in s tem <strong>pove\u010danjem telesne mase<\/strong>.<strong> <\/strong>Pomanjkanje spanja <strong>lahko vpliva na izlo\u010danje stresnega hormona kortizola<\/strong>, ki uravnava va\u0161 apetit. Ve\u010d \u0161tudij je tudi pokazalo, da imajo ljudje, ki trpijo zaradi pomanjkanja spanja, <strong>pove\u010dan apetit<\/strong>. To je verjetno posledica vpliva spanja na <strong>dva pomembna hormona \u2013 grelin in leptin.<\/strong> Grelin <strong>signalizira lakoto v mo\u017eganih<\/strong>, leptin pa signalizira tako <strong>lakoto kot sitost. <\/strong>\u010ce ne spite dovolj, va\u0161e telo <strong>proizvede ve\u010d grelina in manj leptina<\/strong>, zato se bo va\u0161 <strong>apetit pove\u010dal<\/strong>.<strong> <\/strong>Utrujenost lahko povzro\u010di tudi preskakovanje treningov, zato na dan pokurite manj kalorij. <span style=\"color:#ff6600\" class=\"tadv-color\">[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\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-1124x852.jpg\" alt=\"Pomanjkanje spanja negativno vpliva na telesno te\u017eo\" class=\"wp-image-173866\" width=\"843\" height=\"639\" title=\"Pomanjkanje spanja negativno vpliva na telesno te\u017eo\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Re\u0161itev<\/strong><\/h3>\n\n\n\n<p>Privo\u0161\u010dite si<strong> zadostno koli\u010dino kakovostnega <\/strong>in <strong>nemotenega spanca<\/strong>. Dol\u017eina spanca je odvisna od posameznika, njegovega fizi\u010dnega stanja in \u0161tevilnih drugih dejavnikov. V povpre\u010dju naj bi kvaliteten spanec trajal <strong>od 7 do 9 ur<\/strong>. \u010ce ne morete dose\u010di dovolj spanca pono\u010di, ga lahko nadoknadite \u010dez dan, na primer med <strong>popoldansko siesto<\/strong>.<strong><span data-preserver-spaces=\"true\"> <\/span><\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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\"><span class=\"ez-toc-section\" id=\"Niste_pravilno_hidrirani\"><\/span>Niste pravilno hidrirani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zadostna hidracija je <strong>klju\u010dna za \u0161tevilne procese v na\u0161em telesu<\/strong>. Huj\u0161anje ni izjema. Glavni simptomi dehidracije vklju\u010dujejo <strong>utrujenost, letargijo in glavobol<\/strong>, zato va\u0161a raven energije trpi in ne boste imeli nobene \u017eelje po vadbi. Z vzdr\u017eevanjem optimalne hidracije boste<strong> pove\u010dali raven energije<\/strong> in zagotovili zdravo delovanje svojega telesa. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega vnos teko\u010dine <strong>izbolj\u0161a prebavo<\/strong> in hidracijo s pomo\u010djo \u010diste vode in pripomore k u\u010dinkovitej\u0161emu <strong>odstranjevanju \u0161kodljivih snovi iz telesa<\/strong>. Pitna voda prav tako <strong>zmanj\u0161uje zadr\u017eevanje teko\u010dine in apetit<\/strong>. Ni zaman pregovor, da je lakota prikrita \u017eeja. \u010ce \u010dutite lakoto, poskusite <strong>spiti kozarec \u010diste vode<\/strong>, preden jeste. Presene\u010deni boste, <strong>kolikokrat bosta va\u0161a lakota in apetit minila. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/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.sk\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-1124x749.jpeg\" alt=\"Upo\u0161tevanje re\u017eima pitja spodbuja huj\u0161anje\" class=\"wp-image-173879\" width=\"843\" height=\"562\" title=\"Upo\u0161tevanje re\u017eima pitja spodbuja huj\u0161anje\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Re\u0161itev<\/strong><\/h3>\n\n\n\n<p>Re\u0161itev te te\u017eave je preprosta \u2013 <strong>upo\u0161tevajte re\u017eim pitja<\/strong>! Koliko vode morate torej popiti na dan? Vse je odvisno od vsakega posameznika, njegove genetike in telesne aktivnosti, vendar morajo <strong>\u017eenske v povpre\u010dju popiti pribli\u017eno 2,7 litra vode, mo\u0161ki pa 3,7 litra vode na dan<span data-preserver-spaces=\"true\">.<\/span><\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[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\"><span class=\"ez-toc-section\" id=\"Ne_sledite_zavestni_prehrani\"><\/span>Ne sledite zavestni prehrani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zavestno prehranjevanje je <strong>tehnika, ki temelji na ob\u010dutljivost<\/strong>i ter ki vam omogo\u010da <strong>nadzor nad va\u0161imi prehranjevalnimi navadami.<\/strong> Tako se izognete <strong><u><a title=\"Zakaj v karanteni jemo ve\u010d?\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-v-karanteni-jemo-vec\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u010dustvenemu prenajedanju <\/a><\/u><\/strong>zaradi stresa. To je zato, ker je dokazano, da <strong>zavestno prehranjevanje spodbuja huj\u0161anje, zmanj\u0161uje prenajedanje in vam pomaga, da se po\u010dutite 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\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min-1124x632.jpg\" alt=\"Zavedno prehranjevanje spodbuja huj\u0161anje in prepre\u010duje prenajedanje\" class=\"wp-image-173905\" width=\"843\" height=\"474\" title=\"Zavedno prehranjevanje spodbuja huj\u0161anje in prepre\u010duje prenajedanje\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Re\u0161itev<\/strong><\/h3>\n\n\n\n<p>Da bi <strong>dosegli zavestno prehranjevanje<\/strong>, morate upo\u0161tevati<strong> naslednjih 7 na\u010del: <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Jejte po\u010dasi&nbsp;<\/strong>\u2013 pomagalo vam bo izbolj\u0161ati prebavo.<\/li><li><strong>Vsak zalogaj dobro pre\u017eve\u010dite.<\/strong><\/li><li><strong>Jejte za mizo \u2013&nbsp;<\/strong>nikoli ne jejte stoje, dajte si dovolj miru in udobja med jedjo.<\/li><li><strong>Ne jejte neposredno iz embala\u017ee \u2013&nbsp;<\/strong>hrana na kro\u017eniku ali v skledi je videti bolj estetsko in zagotovljeno je, da ima bolj\u0161i okus.<\/li><li><strong>\u010ce se po\u010dutite siti<\/strong>, odlo\u017eite hrano na stran \u2013 cilj prehranjevanja ni prenajedanje, temve\u010d doseganje ob\u010dutka sitosti. \u010ce ga dose\u017eete, ne bi smeli jesti.<\/li><li><strong>Znebite se distrakcij<\/strong>&nbsp;\u2013 ko jeste, se osredoto\u010dite le na hrano, zato odlo\u017eite svoje mobilne telefone, prenosnike, izklopite televizor in u\u017eivajte v obroku.<\/li><li><strong>Bodite pozorni na konsistenco, vonj in okus hrane<\/strong>&nbsp;\u2013 hrana bo dobila popolnoma druga\u010dno dimenzijo in prepoznali boste okuse ali vonje, ki se jih prej niste zavedali<\/li><\/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\"><span class=\"ez-toc-section\" id=\"Imate_nerealna_pricakovanja\"><\/span>Imate nerealna pri\u010dakovanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izguba te\u017ee je <strong>zapleten in dolgotrajen postopek<\/strong>, katerega <strong>rezultati niso vidni po nekaj dneh<\/strong>, ampak zahtevajo tedne ali mesece truda. Veliko ljudi zato <strong>izgubi potrpljenje<\/strong>, preden dose\u017ee dolo\u010den cilj. Razlog je lahko tudi v tem, da so si <strong>postavili nedosegljive cilje<\/strong>.<strong> <\/strong>\u010ce boste \u017eeleli izgubiti dolo\u010deno \u0161tevilo kilogramov v najkraj\u0161em mo\u017enem \u010dasu, <strong>vam verjetno ne bo uspelo<\/strong>.<strong> <\/strong>Na za\u010detku shuj\u0161evalne poti boste <strong>v kratkem \u010dasu izgubili ve\u010d kilogramov<\/strong>, vendar se bo ta postopek s\u010dasoma ustavil, hitrost huj\u0161anja se bo upo\u010dasnila in<strong> ne boste ve\u010d videli tako izrazitih sprememb.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drug nerealen cilj je morda<strong>&nbsp;poskusiti videti kot dolo\u010den fitnes model.&nbsp;<\/strong>Vsi ne morejo izgledati kot modeli in ljudje, predstavljeni na ta na\u010din, imajo za seboj<strong>&nbsp;leta trdega dela<\/strong>, ki ga&nbsp;<strong>ne boste dohiteli v nekaj mesecih.<\/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\"><strong>Re\u0161itev<\/strong><\/h3>\n\n\n\n<p>Postavite si&nbsp;<strong>realne, jasne&nbsp;<\/strong>in&nbsp;<strong>zajam\u010deno dosegljive<\/strong>&nbsp;cilje. Ugotovite,&nbsp;<strong>koliko kilogramov bi morali izgubiti na teden<\/strong>, da boste<strong>&nbsp;zdravo dosegli dolo\u010den cilj,<\/strong>&nbsp;in katera&nbsp;<strong>orodja boste potrebovali, da ga dose\u017eete<\/strong>. \u010ce niste prepri\u010dani, se posvetujte s&nbsp;<strong>strokovnjakom za prehrano in vadbo<\/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\"><span class=\"ez-toc-section\" id=\"Ste_pod_stresom\"><\/span>Ste pod stresom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri mnogih ljudeh lahko stres <strong>neposredno vpliva na njihovo te\u017eo<\/strong>.<strong> <\/strong>\u010ce so ravni <strong>stresnega hormona kortizola visoke<\/strong>, lahko to<strong> vodi do pove\u010danja telesne te\u017ee<\/strong>.<strong> <\/strong>To je zato, ker kortizol <strong>upo\u010dasni metabolizem in pove\u010da apetit za sladkor<\/strong>, ki se v telesu shrani v obliki <strong>ma\u0161\u010dobe<\/strong> med prekomernim vnosom. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [16]<\/span> Poleg tega stres <strong>povzro\u010da nezdrave navade<\/strong>, kot so:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010dustveni stres<\/li><li>manj vadbe<\/li><li>apetit po hitri hrani<\/li><li>manj spanca<\/li><li>izpu\u0161\u010dnanje obrokov<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-1124x815.jpg\" alt=\"Stres povzro\u010da nezdrave prehranjevalne navade\" class=\"wp-image-173931\" width=\"843\" height=\"611\" title=\"Stres povzro\u010da nezdrave prehranjevalne navade\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Re\u0161itev<\/strong><\/h3>\n\n\n\n<p><strong>Prepoznajte dra\u017eljaje,&nbsp;<\/strong>ki vam povzro\u010dajo stres, in jih&nbsp;<strong>poskusite odpraviti<\/strong>.<strong>&nbsp;<\/strong>Poskusite lahko tudi z&nbsp;<strong>dihalnimi vajami ali jogo<\/strong>, ki dokazano&nbsp;<strong>pozitivno vpliva na zmanj\u0161anje stresa<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri huj\u0161anju se je pomembno zavedati, da gre predvsem za&nbsp;<strong>stalno spremembo \u017eivljenjskega sloga<\/strong>&nbsp;in s&nbsp;<strong>spremembo enega samega dejavnika<\/strong>&nbsp;ne boste dosegli \u017eelenega cilja. Zato poskusite pogledati, kaj po\u010dnete&nbsp;<strong>na poti do<\/strong>&nbsp;\u201c<strong>vitkej\u0161ega jaza<\/strong>\u201d in ugotovili boste, da je vse samo<strong>&nbsp;v va\u0161ih rokah<\/strong>.<strong>&nbsp;<\/strong>\u010ce nekaj ne deluje,&nbsp;<strong>morate to spremeniti<\/strong>!<strong>&nbsp;<\/strong>Verjamemo, da vam bo pri tem pomagal tudi na\u0161 \u010dlanek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali \u017eelite, da tudi va\u0161i prijatelji<strong>&nbsp;izvedo za te nasvete?<\/strong>&nbsp;<strong>Delite<\/strong>&nbsp;\u010dlanek<strong>.<\/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>Ste se odlo\u010dili, da boste izgubili nekaj kilogramov? Ni enostavno.\u00a0 \u0160e posebej, kadar vam to spodleti zaradi 4 glavnih razlogov.\u00a0 Mi jih poznamo in vemo, zakaj vam prepre\u010dujejo, da bi shuj\u0161ali. Povedali vam bomo, kako to popraviti, in kot bonus boste dobili skrivni pripomo\u010dek za huj\u0161anje.<\/p>\n","protected":false},"author":22,"featured_media":174659,"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":[121],"tags":[6279,6375,6687,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-244494","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-beljakovine","9":"tag-hujsanje","10":"tag-kalorije-sl","11":"tag-zdrav-zivljenjski-slog","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>Vemo, zakaj vam ne uspe izgubiti odve\u010dnih kilogramov, vendar lahko to spremenite! - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vemo, zakaj ne shuj\u0161ate, pa tudi, kako lahko to spremenite! 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