{"id":260979,"date":"2021-06-01T14:41:53","date_gmt":"2021-06-01T12:41:53","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=260979"},"modified":"2021-06-01T14:43:00","modified_gmt":"2021-06-01T12:43:00","slug":"koji-je-najvazniji-cimbenik-kod-gubitka-kilograma","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/","title":{"rendered":"Koji je najva\u017eniji \u010dimbenik kod gubitka kilograma?"},"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\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/#Sto_cini_nasu_ukupnu_dnevnu_potrosnju_energije\" title=\"\u0160to \u010dini na\u0161u ukupnu dnevnu potro\u0161nju energije\">\u0160to \u010dini na\u0161u ukupnu dnevnu potro\u0161nju energije<\/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\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/#Zasto_je_NEAT_mozda_kljuc_gubitka_kilograma\" title=\"Za\u0161to je NEAT mo\u017eda klju\u010d gubitka kilograma?\">Za\u0161to je NEAT mo\u017eda klju\u010d gubitka kilograma?<\/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\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/#Visi_NEAT_moze_smanjiti_kolicinu_masti_i_poboljsati_vase_zdravlje\" title=\"Vi\u0161i NEAT mo\u017ee smanjiti koli\u010dinu masti i pobolj\u0161ati va\u0161e zdravlje\">Vi\u0161i NEAT mo\u017ee smanjiti koli\u010dinu masti i pobolj\u0161ati va\u0161e zdravlje<\/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\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/#Koliko_veliki_kalorijski_deficit_moze_nastati_zbog_NEAT-a\" title=\"Koliko veliki kalorijski deficit mo\u017ee nastati zbog NEAT-a?\">Koliko veliki kalorijski deficit mo\u017ee nastati zbog NEAT-a?<\/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\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/#7_savjeta_za_poticanje_mrsavljenja_i_vise_kretanja\" title=\"7 savjeta za poticanje mr\u0161avljenja i vi\u0161e kretanja\">7 savjeta za poticanje mr\u0161avljenja i vi\u0161e kretanja<\/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\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Po\u010detak nove godine je za mnoge ljude povezan s novogodi\u0161njim rezolucijama. I vjerojatno ne \u010dudi da je velik dio njih povezan s pobolj\u0161anjem tijela i gubitkom kilograma. Jeste li i vi jedan od onih koji ve\u0107 nekoliko godina <strong>bezuspje\u0161no poku\u0161avaju izgubiti odre\u0111eni broj kilograma<\/strong> i svake godine taj broj samo pove\u0107avaju za novonastalu te\u017einu? Tada je mo\u017eda vrijeme da napravite promjene u svom \u017eivotu koje \u0107e vam stvarno pomo\u0107i. I mo\u017eda \u0107ete se iznenaditi da je dovoljno samo malo da se brojke na va\u0161oj vagi <strong>kona\u010dno po\u010dnu smanjivati.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li ikada \u010duli za akronim <strong>NEAT?<\/strong> Ako ne, dobro obratite pozornost. Ono \u0161to se krije iza toga napokon \u0107e vam pomo\u0107i da <strong>shvatite tajnu gubitka kilograma<\/strong> i objasniti za\u0161to va\u0161 prijatelj mo\u017ee jesti TOLIKO hrane, a da se pritom ne udeblja, dok vi, s druge strane, morate razmi\u0161ljati o gotovo svakom zalogaju da biste odr\u017eali svoju te\u017einu.<\/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=\"Sto_cini_nasu_ukupnu_dnevnu_potrosnju_energije\"><\/span>\u0160to \u010dini na\u0161u ukupnu dnevnu potro\u0161nju energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Energija koju namjerno ili nenamjerno tro\u0161imo tijekom dana mo\u017eemo <strong>svrstati u 4 kategorije<\/strong>. Svaka od njih doprinosi na\u0161oj potro\u0161nji u razli\u010ditoj mjeri. Me\u0111utim, mo\u017eemo otprilike re\u0107i da <strong>BMR (bazalni metabolizam) ima najve\u0107i udio u toj potro\u0161nji.<\/strong> <strong>To je oko 60 &#8211; 75 % ukupne potro\u0161nje energije.<\/strong> Otprilike<strong> 15 %<\/strong> \u010dini <strong>NEAT<\/strong> (termogeneza aktivnosti bez vje\u017ebanja), <strong>10 % TEF<\/strong> (termi\u010dki u\u010dinak hrane) i <strong>5 % EAT<\/strong> (termogeneza povezana s vje\u017ebanjem). A \u0161to zapravo zna\u010de ove tajanstvene kratice?<\/span><\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[3] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>1. Bazalni metabolizam (BMR) &#8211; <\/strong>ova brojka predstavlja broj kalorija koje na\u0161e <strong>tijelo sagorijeva dok miruje kako bi odr\u017ealo osnovne \u017eivotne funkcije.<\/strong> Te kalorije stoga odr\u017eavaju aktivnost na\u0161eg srca, plu\u0107a, \u017eiv\u010danog sustava, bubrega, crijeva, genitalija, mi\u0161i\u0107a itd. Jednostavan na\u010din za procjenu vrijednosti va\u0161eg bazalnog metabolizma bez laboratorijskih ispitivanja je upotreba <strong>formule za izra\u010dun.<\/strong> Jedan od najto\u010dnijih na\u010dina, ako ne znate postotak tjelesne masno\u0107e, jest upotreba formule Mifflin-St Jeor. Ako znate ovu vrijednost, mo\u017eete koristiti, naprimjer, formulu Katch-McArdle. Me\u0111utim, najlak\u0161i na\u010din za vas bit \u0107e<strong> unijeti vrijednosti u<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/bmr-kalkulator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>na\u0161 kalkulator,<\/strong><\/a> koji \u0107e napraviti izra\u010dun umjesto vas. Na njegovu vrijednost utje\u010du mnogi \u010dimbenici, poput va\u0161e dobi ili tjelesne gra\u0111e<\/span><\/span>. <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><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Vi\u0161e o tome kako izra\u010dunati vrijednost BMR mo\u017eete pro\u010ditati u \u010dlanku<\/span><\/span> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Kako izra\u010dunati unos energije i makronutrijenata za mr\u0161avljenje ili dobivanje mi\u0161i\u0107a?<\/span><\/span><\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. Termi\u010dki u\u010dinak hrane (TEF)<\/strong> &#8211; ovo je energija koja je <strong>na\u0161em tijelu potrebna za obradu hrane koju dobivamo. <\/strong>Tako\u0111er je potrebno uzeti u obzir da svaki makronutrijent ima razli\u010dito termi\u010dko djelovanje. <strong>Proteini imaju najve\u0107i termi\u010dki u\u010dinak, naime oko 20 &#8211; 30 %.<\/strong> To zna\u010di da se od 100 kalorija u na\u0161e tijelo apsorbira samo oko 70 &#8211; 80 kcal, ovisno o vrsti primljenih proteina. <strong>Ugljikohidrati<\/strong> su gori. Njihov toplinski u\u010dinak je negdje izme\u0111u <strong>5 &#8211; 10 %<\/strong>, <strong>a masti u rasponu od 0 &#8211; 3 %.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[2] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Termogeneza povezana s vje\u017ebanjem (EAT) &#8211;<\/strong> ovo je broj kalorija koje va\u0161e <strong>tijelo tro\u0161i tijekom vje\u017ebanja.<\/strong> To uklju\u010duje sve tjelesne aktivnosti koje radite, poput treninga snage, HIIT-a ili bilo kojeg drugog kardio treninga. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>4. Termogeneza aktivnosti bez vje\u017ebanja (NEAT)<\/strong> &#8211; ovo je broj kalorija koje va\u0161e <strong>tijelo sagorijeva tijekom aktivnosti bez vje\u017ebanja.<\/strong> To uklju\u010duje, naprimjer, hodanje da biste si uzeli pi\u0107e, nervozno tapkanje nogom, \u010de\u0161ljanje kose i tako dalje. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\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\/01\/DSC02006-1124x751.jpg\" alt=\"Kako smr\u0161avjeti\" class=\"wp-image-207502\" width=\"843\" height=\"563\" title=\"Kako smr\u0161avjeti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-2048x1368.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=\"Zasto_je_NEAT_mozda_kljuc_gubitka_kilograma\"><\/span>Za\u0161to je NEAT mo\u017eda klju\u010d gubitka kilograma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako mo\u017eda ne vjerujete, na va\u0161u <strong>potro\u0161nju tijekom dana mogu uvelike utjecati sitnice na koje obi\u010dno ne obra\u0107ate pa\u017enju.<\/strong> Sam polo\u017eaj u kojem provodite ve\u0107i dio dana ima zna\u010dajan u\u010dinak, tako da ako dan provodite le\u017ee\u0107i, sjede\u0107i ili stoje\u0107i &#8211; to \u010dini razliku. Pogledajmo primjer u\u010denika od 80 kg (176 lbs) koji provodi 6 sati dnevno u\u010de\u0107i.<\/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>U prvom primjeru, u\u010di le\u017ee\u0107i u ti\u0161ini i samo \u010dita kurikulum. <strong>U tom vremenskom razdoblju sagorijeva pribli\u017eno 624 kcal<\/strong> (uklju\u010duju\u0107i BMR)<strong>.<\/strong><\/li><li>U drugom primjeru ponavlja sve naglas dok sjedi i tapka nogama. <strong>Njegov utro\u0161ak energije mo\u017ee dose\u0107i do 864 kcal<\/strong> (uklju\u010duju\u0107i BMR) <strong>u istom vremenskom razdoblju.<\/strong><\/li><li>U tre\u0107em primjeru govori naglas i hoda po stanu, baca loptu ili obavlja drugu sli\u010dnu aktivnost koja mu poma\u017ee da se koncentrira i razgovara o temi.<strong> U tom vremenskom razdoblju sagorijeva pribli\u017eno 1056 kcal <\/strong>(uklju\u010duju\u0107i BMR)<strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na prvi pogled razlika mo\u017eda nije toliko zna\u010dajna, ali ako uzmemo u obzir da \u0107e ovaj student tijekom ispitnog roka u\u010diti najmanje 3 tjedna (5 dana u tjednu gore spomenutih 6 sati), <strong>le\u017eanje sagorijeva ukupno 9360 kcal, sjedenje 12960 kcal i uspravljanje 15840 kcal.<\/strong> Razlika izme\u0111u stajanja i le\u017eanja je <strong>6480 kcal.<\/strong> Stoga, ako na\u0161 student promijeni polo\u017eaj u kojem u\u010di iz le\u017eanja u ustajanje, mo\u017ee sagorjeti gotovo 1 kilogram masti u 3 tjedna u\u010denja, \u0161to je ekvivalent od <strong>7700 kcal<\/strong>. I \u010dini se da se to isplati, zar ne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uz nagradu u obliku mr\u0161avljenja, zasigurno \u0107e vas obradovati i ve\u0107a u\u010dinkovitost va\u0161eg u\u010denja. Kada pri\u010date naglas, opa\u017eat \u0107ete materiju koju u\u010dite s vi\u0161e od jednog osjetila i br\u017ee \u0107ete ga savladati, a zahvaljuju\u0107i ve\u0107oj opskrbi kisikom bit \u0107e ga i lak\u0161e zapamtiti. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\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\/01\/iStock-1239528377-1-1124x749.jpg\" alt=\"Kako lako smr\u0161avjeti koriste\u0107i prednost NEAT-a\" class=\"wp-image-207530\" width=\"843\" height=\"562\" title=\"Kako lako smr\u0161avjeti koriste\u0107i prednost NEAT-a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-2048x1365.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=\"Visi_NEAT_moze_smanjiti_kolicinu_masti_i_poboljsati_vase_zdravlje\"><\/span>Vi\u0161i NEAT mo\u017ee smanjiti koli\u010dinu masti i pobolj\u0161ati va\u0161e zdravlje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cak su i istra\u017eiva\u010di do\u0161li do sli\u010dnih rezultata kao \u0161to smo pokazali u gore navedenom primjeru studenta. Veza izme\u0111u <strong>masti ste\u010dene uslijed nedovoljne potro\u0161nje energije putem NEAT-a<\/strong> prikazana je, naprimjer, u studiji s dvadeset dobrovoljaca (10 mr\u0161avih i 10 pretilih). Bili su izlo\u017eeni sli\u010dnom okru\u017eenju, uz ispitivanje <strong>njihovog dr\u017eanja i kretanja kako bi procijenili NEAT.<\/strong> Volonteri su se bavili svojim uobi\u010dajenim svakodnevnim aktivnostima i nisu vje\u017ebali. <strong>Rezultati su pokazali da su pretile osobe sjedile vi\u0161e, to\u010dnije 2,5 sata du\u017ee.<\/strong> Osim toga, istra\u017eiva\u010di su otkrili da ako bi pretile osobe obavljale iste NEAT aktivnosti kao i mr\u0161ave, tj. ako ovo vrijeme ne bi provodile sjede\u0107i, <strong>njihova bi se potro\u0161nja pove\u0107ala za 350 kcal dnevno.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[6] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Me\u0111utim, <strong>vitko tijelo<\/strong> nije jedina korist koju \u0107ete dobiti ako se bavite ve\u0107im brojem aktivnosti bez vje\u017ebanja. Prilagodbom na aktivniji na\u010din \u017eivota <strong>smanjit \u0107ete u\u010destalost kroni\u010dnih bolesti, pretilosti, dijabetesa, kardiovaskularnih bolesti, visokog krvnog tlaka itd.<\/strong> Me\u0111utim, ako ne patite od nijedne od ovih bolesti, <strong>gubitak kilograma mo\u017ee biti glavna motivacija za ve\u0107u aktivnost<\/strong>.<\/span><\/span> <span class=\"tadv-color\" style=\"color: #ff6600\">[11\u201312]<\/span><\/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=\"Koliko_veliki_kalorijski_deficit_moze_nastati_zbog_NEAT-a\"><\/span>Koliko veliki kalorijski deficit mo\u017ee nastati zbog NEAT-a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerojatno vas ne\u0107u iznenaditi informacijom da dan ima 24 sata. Ako uzmemo idealan primjer, osoba \u0107e ga prespavati 8 sati. Preostalo nam je 16 sati, \u0161to je presudno ako poku\u0161avamo smr\u0161avjeti. Na svakome od nas ovisi kako \u0107emo ih koristiti. <strong>Pogledajmo pobli\u017ee primjer 2 \u017eene &#8211; Jane i Lucije.<\/strong> Jana je nesretna jer bi htjela izgubiti par kilograma, ali na\u017ealost \u010dini se da to ne mo\u017ee posti\u0107i. Tiho zavidi Luciji koja se mo\u017ee <strong>u\u017eivati u svemu \u0161to po\u017eeli i pritom se nimalo ne udeblja.<\/strong> Kako je to mogu\u0107e? Pa, pretpostavimo da obje<strong> te\u017ee 65 kg (143 lbs) i jedu istu hranu.<\/strong> U kojoj se mjeri njihova prosje\u010dna dnevna potro\u0161nja mo\u017ee razlikovati?<\/p>\n\n\n\n<p><strong>Pogledajmo pojednostavljeni primjer:<\/strong><\/p>\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<p><strong>Jana<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><b>spavanje <\/b>(8 sati) \u2013 494 kcal<\/li><li><strong>spremanje za posao,<\/strong> priprema doru\u010dka i obroka za cijeli dan, malo \u010di\u0161\u0107enja stana (1 sat) &#8211; 143 kcal<\/li><li><strong>putovanje do posla<\/strong> (15 min. hoda, 30 min. vo\u017enje autobusom) &#8211; 83 kcal<\/li><li><strong>uredski posao uz rad za ra\u010dunalom<\/strong> (8 sati) &#8211; 780 kcal<\/li><li><strong>putovanje s posla<\/strong> (15 min. hoda, 30 min. vo\u017enje autobusom) &#8211; 83 kcal<\/li><li><strong>tr\u010danje brzinom od 8 km\/h<\/strong> (40 min.) &#8211; 360 kcal<\/li><li><strong>le\u017eanje ispred televizora nave\u010der (3 sata)<\/strong> &#8211; 195 kcal<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>ostale aktivnosti<\/strong> poput jedenja, tu\u0161iranja i ostalih nezahtjevnih aktivnosti (2 sata) &#8211; 286 kcal <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/span><\/span><\/li><\/ul>\n\n\n\n<p>Janina ukupna potro\u0161nja, uklju\u010duju\u0107i bazalni metabolizam, mogla bi iznositi pribli\u017eno <strong>2424 kcal<\/strong> za cijeli dan.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Lucija<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><b>spavanje <\/b>(8 sati) \u2013 494 kcal<\/li><li><strong>spremanje za posao,<\/strong> priprema doru\u010dka i obroka za cijeli dan, malo \u010di\u0161\u0107enja stana (1 sat) &#8211; 143 kcal<\/li><li><strong>brzo hodanje do posla<\/strong> (45 min.) &#8211; 244 kcal<\/li><li><strong>obavljanje svog posla &#8211; sobarica<\/strong> (8 sati) &#8211; 2080 kcal<\/li><li><strong>brzo hodanje s posla<\/strong> (45 min.) &#8211; 244 kcal<\/li><li><strong>tr\u010danje brzinom od 8 km\/h<\/strong> (1 sat) &#8211; 637 kcal<\/li><li><b>vrtlarenje <\/b>(1,5 sati) \u2013 487 kcal<\/li><li><strong>\u010di\u0161\u0107enje po ku\u0107i<\/strong> (1 sat) &#8211; 214 kcal<\/li><li><strong>ostale aktivnosti<\/strong> poput jedenja, tu\u0161iranja i ostalih nezahtjevnih aktivnosti (1 sat) &#8211; 143 kcal<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>\u010ditanje dok le\u017ei u krevetu<\/strong> (1 sat) &#8211; 85 kcal <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/span><\/span><\/li><\/ul>\n\n\n\n<p>Lucijina ukupna potro\u0161nja, uklju\u010duju\u0107i bazalni metabolizam, mogla bi iznositi pribli\u017eno <strong>4277 kcal<\/strong> za cijeli dan.<\/p>\n<\/div>\n<\/div>\n<\/div><\/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\/01\/aktivni-1124x749.jpg\" alt=\"Kako stvoriti kalorijski deficit pomo\u0107u NEAT-a\" class=\"wp-image-207549\" width=\"843\" height=\"562\" title=\"Kako stvoriti kalorijski deficit pomo\u0107u NEAT-a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Svakako, Lucijin je primjer malo pretjeran, a ve\u0107ina nas vjerojatno nema toliko slobodnog vremena da bismo bili toliko aktivni, ali \u0161to smo pod time mislili? Kada se Jana i Lucija na\u0111u na kavi i razgovaraju o svom na\u010dinu \u017eivota, <strong>mogu pomisliti da je njihova aktivnost otprilike ista<\/strong> &#8211; obje odlaze na posao, obje brinu o ku\u0107anstvu, a obje \u010dak i tr\u010de. Na temelju tih podataka, Jana mo\u017ee ste\u0107i dojam da Lucija ima \u010dudesne genetske predispozicije, zahvaljuju\u0107i kojima mo\u017ee jesti \u0161to god \u017eeli, a ne debljati se. Me\u0111utim, to nije slu\u010daj. Stvar je samo u tome \u0161to <strong>Lucija ima veliku potro\u0161nju u termogenezi aktivnosti bez vje\u017ebanja (NEAT).<\/strong> Op\u0107enito je potrebno shvatiti da ljudi koji se bave<strong> fizi\u010dkim radom i kre\u0107u se u slobodno vrijeme<\/strong> \u010desto sagorijevaju nekoliko puta vi\u0161e kalorija od onih koji vode sjedila\u010dki na\u010din \u017eivota. To je tako\u0111er razlog za\u0161to aktivniji ljudi mogu jednostavno vi\u0161e jesti i ne debljati se.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poku\u0161ajte razmisliti o tome kako izgleda va\u0161 dan u usporedbi s Lucijinom potro\u0161njom energije. Osje\u0107ate li jo\u0161 uvijek da je \u017eivot nepravedan i debljate se samo disanjem ili <strong>shva\u0107ate da vjerojatno niste toliko aktivni kao \u0161to ste mislili?<\/strong> Mo\u017eda ste i vi jedna od onih osoba koje <strong>zbog tjelesnih aktivnosti sa svrhom zanemaruju ostalo<\/strong>. Pomirimo se s time &#8211; jeste li ikad, umjesto da pospremate ili odete u \u0161etnju s obitelji, radije legli na kau\u010d jer ste znali da \u0107ete popodne imati trening i htjeli ste skupiti snage za to?<\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste uz samokritiku prepoznali da u svakom obi\u010dnom danu ima <strong>mjesta za pobolj\u0161anje,<\/strong> to je sjajan prvi korak da <strong>postanete aktivniji i lak\u0161e gubite kilograme.<\/strong> Inspiraciju mo\u017eete potra\u017eiti u na\u0161ih <strong>7 savjeta kako to u\u010diniti.<\/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=\"8350,3738,31295,1731,30209,29120,28936,37054\" ><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_savjeta_za_poticanje_mrsavljenja_i_vise_kretanja\"><\/span>7 savjeta za poticanje mr\u0161avljenja i vi\u0161e kretanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Hodanje<\/h3>\n\n\n\n<p>Vjerojatno ne moramo ulaziti u detalje o tome da je<strong> hodanje za nas najprirodnije kretanje.<\/strong> Vjerojatno ste \u010duli da <strong>bi svi trebali hodati 10 000 koraka dnevno.<\/strong> Ako ne vje\u017ebate, a koraci su u osnovi jedina aktivnost koju radite, tada je ovaj \u010darobni broj mo\u017eda idealan za vas. Studija je pokazala da postoji dio populacije s niskom dnevnom aktivno\u0161\u0107u koji dnevno kora\u010da samo 200 &#8211; 2000 koraka. Ti bi ljudi trebali poku\u0161ati <strong>pove\u0107ati ovu brojku.<\/strong> Me\u0111utim, ako ste aktivni na druge na\u010dine, poput odlaska u teretanu, plivanja ili bilo koje druge tjelesne aktivnosti, <strong>nije potrebno strogo se pridr\u017eavati brojke od 10 000. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"5\">Me\u0111utim, definitivno ne biste trebali izbjegavati \u0161etnju, jer ima <strong>dosta pozitivnih blagodati<\/strong>. Tijekom hodanja koristite vi\u0161e od polovice tjelesnih mi\u0161i\u0107a. Stupanj njihove uklju\u010denosti ovisi o brzini i nagibu terena. Istodobno \u0107e pobolj\u0161ati va\u0161e fizi\u010dko stanje, kardiovaskularno zdravlje i krvni tlak. Me\u0111utim, ova vrsta pokreta tako\u0111er ima<strong> pozitivan u\u010dinak na va\u0161e mentalno zdravlje.<\/strong> Dakle, fraza &#8220;Idem malo pro\u0161etati dok me (to) ne pro\u0111e&#8221; kada krenete u \u0161etnju, definitivno ne slu\u017ei tek toliko da ju izgovorite, ima ne\u0161to i u tome.<\/span><\/span> <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/p>\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=\"912\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image-5-912x1124.png\" alt=\"Mr\u0161avite hodanjem\" class=\"wp-image-207564\" title=\"Mr\u0161avite hodanjem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5-912x1124.png 912w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5-325x400.png 325w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5.png 1059w\" sizes=\"auto, (max-width: 912px) 100vw, 912px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kako implementirati vi\u0161e hodanja u svom obi\u010dnom danu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pro\u0161e\u0107ite barem dio puta do posla.<\/strong><\/li><li><strong>Izbjegavajte dizala i pokretne stepenice.<\/strong><\/li><li><strong>Barem kratko pro\u0161e\u0107ite tijekom dana. Svaka dodatna minuta se broji.<\/strong><\/li><li><strong>Pro\u0161e\u0107ite do trgovina, na ru\u010dak ili do prijatelja.<\/strong><\/li><li><strong>Umjesto da sjedite u kafi\u0107u, ponesite kavu sa sobom i krenite u \u0161etnju s prijateljima.<\/strong><\/li><li><strong>Hodajte dok slu\u0161ate podcaste ili kada ste na Zoom sastanku.<\/strong><\/li><li><strong>Umjesto da zovete, ako situacija to dopu\u0161ta, posjetite tu osobu ili \u0161etajte kad ste na telefonu.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoji mnogo na\u010dina da uklju\u010dite vi\u0161e koraka u svoj dan. Na vama je \u0161to \u0107ete odabrati. Da vas malo motiviramo &#8211; osoba od 80 kg (176 lbs) sagorijeva <strong>235 kcal za 20 minuta energi\u010dnog uspinjanja po stepenicama,<\/strong> ne preska\u010du\u0107i nijednu stepenicu, \u0161to je realno za postizanje svakog dana. Ako ne uzmemo u obzir prilagodbu metabolizma i druge sporedne \u010dimbenike, <strong>ta bi osoba sagorjela 85775 kcal godi\u0161nje, i to samo zahvaljuju\u0107i dnevnih 20 minuta energi\u010dnog uspinjanja po stepenicama.<\/strong> Napomena &#8211; na taj na\u010din mogao bi sagorjeti energiju koja je ekvivalentna <strong>pribli\u017eno 11 kg masti.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Pomognite drugima<\/h3>\n\n\n\n<p>Sigurno imate nekoga oko sebe <strong>tko \u0107e rado iskoristiti va\u0161u pomo\u0107.<\/strong> Kao rezultat, i osoba kojoj poma\u017eete i vi \u0107ete biti zadovoljni, \u010dak i dvostruko vi\u0161e. <strong>Pove\u0107at \u0107ete svoju potro\u0161nju energije, \u0161to \u0107e vam olak\u0161ati mr\u0161avljenje, a uz to mo\u017eete biti zadovoljni sobom<\/strong> jer poma\u017eete nekome. Opet, imate mnogo mogu\u0107nosti da se uklju\u010dite:<\/p>\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=\"1087\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1087x1124.jpg\" alt=\"Smr\u0161avite lako, \u010dak i bez vje\u017ebanja\" class=\"wp-image-207585\" title=\"Smr\u0161avite lako, \u010dak i bez vje\u017ebanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1087x1124.jpg 1087w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-387x400.jpg 387w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1486x1536.jpg 1486w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss.jpg 1800w\" sizes=\"auto, (max-width: 1087px) 100vw, 1087px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u010cuvajte ne\u010diju djecu.<\/strong> Maleni \u0107e biti sretni zbog promjene, roditelji \u0107e se malo odmoriti, a vi \u0107ete provesti jedan dan na aktivan na\u010din &#8211; pobjeda po svim to\u010dkama.<\/li><li><strong>\u0160etajte psa.<\/strong> Sigurno imate nekoga tko vam je blizak i tko vi\u0161e ne mo\u017ee toliko hodati, ali njegov ljubimac bi \u017eelio na dulju \u0161etnju. Pobrinite se za to.<\/li><li><strong>Ponudite se da odete u kupovinu namirnica.<\/strong> Ovu \u0107e ponudu cijeniti i ljudi iz va\u0161eg lokalnog susjedstva koji to vi\u0161e ne mogu sami, kao i va\u0161i najmiliji koji jednostavno ne \u017eele i\u0107i ili nemaju vremena.<\/li><li><strong>Pomognite kod adaptacije.<\/strong> Svaka se ruka cijeni kod ovakvog posla. Siguran sam da je struganje ili bojanje zida, odno\u0161enje starog namje\u0161taja ili sastavljanje novog ne\u0161to \u0161to biste mogli u\u010diniti.<\/li><li><strong>Pomognite u ku\u0107anskim poslovima ili s radom u vrtu.<\/strong><\/li><li><strong>O\u010distite snijeg lopatom za cijelu ulicu.<\/strong><\/li><\/ul>\n\n\n\n<p>Jeste li znali da osoba od 80 kg (176 lbs) mo\u017ee <strong>sagorjeti do 600 kcal na sat intenzivnim lopatanjem snijega?<\/strong> Te su volonterske aktivnosti \u010desto dostupne samo na pola radnog vremena, pa osim sagorjenih kalorija mo\u017eete zaraditi i ne\u0161to novca. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Ne gubite vrijeme u \u010dekanju<\/h3>\n\n\n\n<p>Imate li prijatelje koji nikad nikamo ne stignu na vrijeme, pa <strong>desetke minuta provedete samo sjede\u0107i i \u010dekaju\u0107i ih?<\/strong> Preispitajte svoj pristup. Isplati se \u010dak i dvadeset minuta \u0161etnje okolo va\u0161eg mjesta sastanka. Isto mo\u017eete u\u010diniti i kada \u010dekate autobus ili vlak koji bi trebao sti\u0107i za neko vrijeme. Pa \u010dak i ako znate da bi to trebalo do\u0107i za nekoliko minuta, to jo\u0161 uvijek ne zna\u010di da morate sjediti na klupi i tupo gledati ispred sebe. <strong>Mo\u017eete jednostavno \u0161etati oko svoje autobusne stanice, ili mo\u017eete pro\u0161etati do sljede\u0107e stanice<\/strong> i tamo u\u0107i u vozilo.<\/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\">4. Vodite brigu o svom ku\u0107anstvu<\/h3>\n\n\n\n<p>\u0160to se ti\u010de ku\u0107anskih poslova, ljudi su <strong>podijeljeni u dvije skupine<\/strong> &#8211; neki u\u017eivaju u njima i jedva \u010dekaju sljede\u0107u priliku za va\u0111enje usisava\u010da, drugi ih <strong>mrze<\/strong> i odga\u0111aju njihovo obavljanje \u0161to je vi\u0161e mogu\u0107e. U idealnom slu\u010daju, dok to netko drugi ne u\u010dini umjesto njih. Ali pogodite <strong>tko ima ve\u0107u NEAT potro\u0161nju?<\/strong> Da, oni koji se ne boje &#8220;zaprljati ruke&#8221; i spremni su im posvetiti \u010dak i vi\u0161e sati tjedno. \u017dena od 70 kg (154 lbs) sagorijeva u prosjeku oko <strong>210 kcal (uklju\u010duju\u0107i BMR) po satu<\/strong> ku\u0107anskih poslova. Mo\u017eda vam se ne \u010dini ni\u0161ta, ali kad uzmete u obzir da bi ova spretna doma\u0107ica mogla provesti \u010dak 2 sata dnevno rade\u0107i ove aktivnosti, to je <strong>2940 kcal tjedno, \u0161to je energija koja se krije u 550 g (5,5 plo\u010dice) mlije\u010dne \u010dokolade<\/strong>. A to zvu\u010di kao poprili\u010dna koli\u010dina, zar ne? Ako redovito aktivno \u010distite, lako mo\u017eete pojesti nekoliko kockica \u010dokolade uz kavu, a opet imati kalorijski deficit i izgubiti kilograme. Zato sakrijte robot-usisava\u010d, koji sav posao obavlja za vas, vratite ga u kutiju, dajte ga nekome tko vi\u0161e nema snage da sam \u010disti i primite se posla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako \u017eelite pove\u0107ati svoju potro\u0161nju tijekom \u010di\u0161\u0107enja, poku\u0161ajte <strong>smisliti mali trening uz \u010di\u0161\u0107enje.<\/strong> Za\u010dinite pojedina\u010dne aktivnosti<strong> \u010du\u010dnjevima, sklekovima ili burpeejima.<\/strong> Vidjet \u0107ete da \u0107e vas jedan sat ovog &#8216;vje\u017ebanja uz \u010di\u0161\u0107enje&#8217; oznojiti i ako u pozadini pu\u0161tate svoju omiljenu glazbu, mo\u017eda \u0107ete i zaista u\u017eivati u tome.<\/p>\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\/01\/iStock-1001385576-1124x750.jpg\" alt=\"Kako smr\u0161avjeti kod ku\u0107e bez vje\u017ebanja\" class=\"wp-image-207601\" width=\"843\" height=\"563\" title=\"Kako smr\u0161avjeti kod ku\u0107e bez vje\u017ebanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Radite u vrtu<\/h3>\n\n\n\n<p>Pod vrtlarstvom definitivno ne mislimo da biste trebali sjesti na vrtni traktor koji \u0107e obaviti sav posao umjesto vas (iako \u0107ete samo upravljanjem traktorom sagorjeti vi\u0161e energije nego da ste samo le\u017eali). Me\u0111utim, postoji <strong>mnogo u\u010dinkovitijih aktivnosti<\/strong> koje mo\u017eete raditi u vrtu. \u0160to mislite o tome da probate s kopanjem? <strong>U usporedbi s le\u017eanjem, va\u0161a se potro\u0161nja pove\u0107ava i do pet puta tijekom ove aktivnosti<\/strong>. Mu\u0161karac od 80 kg (176 lbs) sagorijeva 400 kcal na sat. Tako\u0111er mo\u017eete zapo\u010deti s obrezivanjem grmlja ili uklanjanjem korova, \u0161to \u0107e <strong>pove\u0107ati va\u0161u potro\u0161nju otprilike \u010detiri puta<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/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\">6. Vje\u017ebajte malo kada god mo\u017eete<\/h3>\n\n\n\n<p>\u010cekate li da va\u0161a djevojka ujutro napokon zavr\u0161i s okupiranjem kupaonice? <strong>Iskoristite ovo vrijeme i napravite nekoliko \u010du\u010dnjeva i sklekova.<\/strong> To \u0107e stimulirati krv u va\u0161em tijelu, a tako\u0111er \u0107ete malo <strong>pove\u0107ati svoju potro\u0161nju.<\/strong> Jednako tako u\u010dinkovito mo\u017eete iskoristiti i pauzu za reklame tijekom svog omiljenog ve\u010dernjeg filma ili kada \u010dekate da vam tjestenina zavrije. Ljudi oko vas mogu vas od po\u010detka \u010dudno gledati, ali kada vide kako ove sitnice <strong>pozitivno utje\u010du na va\u0161u figuru,<\/strong> razumjet \u0107e i mo\u017eda vam se \u010dak i pridru\u017ee.<\/p>\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\/01\/doma-wor-1124x854.jpg\" alt=\"Mr\u0161avite uz pomo\u0107 kratkih ku\u0107nih vje\u017ebi\" class=\"wp-image-207615\" width=\"843\" height=\"641\" title=\"Mr\u0161avite uz pomo\u0107 kratkih ku\u0107nih vje\u017ebi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-1124x854.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-400x304.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-1536x1167.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Le\u017eite samo no\u0107u<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Kao \u0161to smo rekli na po\u010detku \u010dlanka, \u010dak i da le\u017eite ili sjedite, to ima relativno <strong>zna\u010dajan utjecaj na va\u0161u ukupnu potro\u0161nju energije.<\/strong> Ako poku\u0161avate pove\u0107ati svoj NEAT, poku\u0161ajte provesti u krevetu samo ono vrijeme u kojem zapravo spavate (oko 8 &#8211; 9 sati). \u010cak i kada <strong>gledate televiziju, poku\u0161ajte to raditi sjede\u0107i<\/strong>, a ako je va\u0161 televizor, naprimjer, u kuhinji ili gledate film na prijenosnom ra\u010dunalu, <strong>to mo\u017eete u\u010diniti stoje\u0107i<\/strong> i iskoristiti vrijeme za pripremu hrane za sljede\u0107i dan. Isto tako, ako \u010ditate ili u\u010dite, bolje je ovo vrijeme provesti sjede\u0107i kako biste pove\u0107ali potro\u0161nju energije.<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> Tako\u0111er mo\u017eete sjediti na <a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lopti za pilates<\/a><\/span><\/span>,<\/strong> \u0161to \u0107e vam pomo\u0107i da koristite vi\u0161e mi\u0161i\u0107a. A postoje \u010dak i ljudi koji najbolje u\u010de dok hodaju, pa i vi to mo\u017eete isprobati. Na vama je kako \u0107ete se nositi s tim promjenama. S vremenom mo\u017eda ne\u0107ete ni pomisliti da sjednete dok se vozite autobusom.<\/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=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Samo budite iskreni prema sebi. Ako su vam sve aktivnosti tijekom tjedna vo\u017enja do teretane tri puta tjedno po sat vremena i smatrate se aktivnim, varate se. <strong>NEAT,<\/strong> koji predstavlja kalorije koje sagorijevaju normalne aktivnosti izvan vje\u017ebanja, <strong>va\u017enija je stavka za na\u0161u potro\u0161nju od samog vje\u017ebanja.<\/strong> Naravno, to ne zna\u010di da se ne biste trebali zamarati s treningom snage. Me\u0111utim, poku\u0161ajte<strong> se usredoto\u010diti na ono \u0161to radite ostatak vremena.<\/strong> Dan je dug 24 sata. Ako 8 sati provedete spavaju\u0107i i 8 sati na poslu, samo je na vama kako \u0107ete <strong>potro\u0161iti preostalih 8 sati.<\/strong> Mo\u017eete po\u010deti tako \u0161to \u0107ete <strong>vi\u0161e hodati,<\/strong> manje vremena provoditi le\u017ee\u0107i, ne sjede\u0107i u autobusu, vi\u0161e <strong>se uklju\u010diti u \u010di\u0161\u0107enje ili pomo\u0107i nekome u svojoj okolini.<\/strong> Mogu\u0107nosti je bezbroj. \u0160to god radili, vidjet \u0107ete da \u0107e s vremenom ove aktivnosti utjecati i na va\u0161e zdravlje i na <strong>promjenu va\u0161e figure.<\/strong><\/p>\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<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/complex-fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tComplex Fat 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>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ako poku\u0161avate smr\u0161avjeti, a nekoliko puta tjedno vje\u017ebate samo jedan sat u teretani, to mo\u017eda nije pravi na\u010din. U dana\u0161njem \u0107emo \u010dlanku objasniti \u0161to je NEAT i kako je povezan s gubitkom kilograma. Pomo\u0107u ovih informacija mo\u017eete lako smr\u0161avjeti bez potrebe za intenzivnim vje\u017ebanjem.<\/p>\n","protected":false},"author":100,"featured_media":207647,"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":[6680,6860,6368,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-260979","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-metabolizam-hr","10":"tag-mrsavljenje-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>Koji je najva\u017eniji \u010dimbenik kod gubitka kilograma? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mo\u017eete smr\u0161avjeti bez vje\u017ebanja, hodanjem i drugim uobi\u010dajenim aktivnostima. 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