{"id":264598,"date":"2019-03-13T14:22:00","date_gmt":"2019-03-13T13:22:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=264598"},"modified":"2023-09-07T20:23:36","modified_gmt":"2023-09-07T18:23:36","slug":"jojo-efekt-i-kako-se-boriti-sa-njim","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/jojo-efekt-i-kako-se-boriti-sa-njim\/","title":{"rendered":"Jojo efekt i kako se boriti s njim"},"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\/jojo-efekt-i-kako-se-boriti-sa-njim\/#Sto_je_jojo_efekt\" title=\"\u0160to je jojo efekt?\">\u0160to je jojo efekt?<\/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\/jojo-efekt-i-kako-se-boriti-sa-njim\/#Zasto_vam_jojo_efekt_steti\" title=\"Za\u0161to vam jojo efekt \u0161teti?\">Za\u0161to vam jojo efekt \u0161teti?<\/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\/jojo-efekt-i-kako-se-boriti-sa-njim\/#Kako_se_boriti_protiv_jojo_efekta\" title=\"Kako se boriti protiv jojo efekta?\">Kako se boriti protiv jojo efekta?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Gore i dolje i opet gore<\/strong>. Jeste li frustrirani zbog toga \u0161to va\u0161a <strong>te\u017eina ska\u010de<\/strong> gore i dolje \u010de\u0161\u0107e od hotelskog dizala? To se zove <strong>jojo efekt<\/strong> i svatko tko isprobao jednu od &#8220;u\u010dinkovitih&#8221; dijeta iz \u010dasopisa ve\u0107 ga je upoznao.<strong> Za\u0161to je tako?<\/strong> Kako se boriti s jojo efektom i jednom zauvijek izgubiti na te\u017eini, re\u0107i \u0107emo u \u010dlanku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jojo efekt ne izbjegava <strong>mu\u0161karce niti \u017eene<\/strong>, mlade niti stare. Na\u017ealost, jojo efekt se ne odnosi samo na mast na trbuhu, nego i na <strong>zdravlje<\/strong>. Bez obzira na na\u010din prehrane, <strong>brojevi<\/strong> su isti. <strong>Dijete ne rade<\/strong>. Barem ne iz dugotrajnog gledi\u0161ta. Naravno, mo\u017eete izgubiti te\u017einu zbog prehrane, ali kroz godinu ili dvije va\u0161a se <strong>te\u017eina vra\u0107a<\/strong> i razbijaju\u0107i glavu pitate za\u0161to je jojo efekt izabrao upravo vas.<\/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=\"Sto_je_jojo_efekt\"><\/span>\u0160to je jojo efekt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Jojo efekt<\/strong> ili jojo dieta je vrlo \u010desta situacija kada po\u010dnete ponovno dobivati na te\u017eini nakon <strong>dinami\u010dnog mr\u0161avljenja<\/strong>. Ako ponovite ovaj proces nekoliko puta, to \u0107e postati <strong>za\u010darani krug<\/strong> koji \u0107e ote\u017eati va\u0161e mr\u0161avljenje i uzrokovati ukupni negativan utjecaj na va\u0161 metabolizam, zdravlje i tijelo.<span style=\"color: #ff6600;\">&nbsp;[2]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-944082420_1.jpg\" alt=\"Jojo efekt i kako se boriti sa njim\" width=\"843\" height=\"615\" title=\"Jojo efekt i kako se boriti sa njim\"\/><\/figure><\/div>\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=\"6937,46912,80530,105028\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_vam_jojo_efekt_steti\"><\/span>Za\u0161to vam jojo efekt \u0161teti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Objasnit \u0107emo vam pojedina\u010dne <strong>zdravstvene probleme<\/strong> koje vam jojo efekt mo\u017ee izazvati. Za tijelo je <strong>veliki \u0161ok<\/strong> ako u kratkom vremenu izgubite kilograme i oni se vra\u0107aju za godinu dana, \u010desto s dodatkom. Pro\u010ditajte svih <strong>6 mogu\u0107ih negativnih<\/strong> u\u010dinaka jojo efekta.<\/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\">1. Uzrokuje pove\u0107an apetit<\/h3>\n\n\n\n<p>Masne stanice proizvode<strong> hormon leptin<\/strong> koji komunicira s mozgom i \u0161alje mu signale o tome da tijelo ima dosta zaliha i mozak to prevodi kao<strong> osje\u0107aj sitosti<\/strong>. Ako izgubite na te\u017eini, gubite masno\u0107u i manje masti zna\u010di <strong>manje leptina<\/strong>. To je razlog za\u0161to tijekom dijete osje\u0107amo <strong>glad<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, tijelo usporava sve procese kako bi <strong>pohranilo energiju<\/strong> i stoga u vrijeme kada prestanete s dijetama, imate <strong>prekomjeran apetit<\/strong>, a spaljujete samo minimum kalorija. To je djelomi\u010dno razlog za\u0161to nakon nekoliko ciklusa jojo dijete mo\u017eete o\u010dekivati <strong>ve\u0107u te\u017einu<\/strong> kao kada ste po\u010deli dijetu. <span style=\"color: #ff6600;\">[1]<\/span> Me\u0111utim, pogledajmo brojeve. Ljudi koji su u kratkom vremenu izgubili te\u017einu, u godinu dana ponovno su se <strong>udebljali od 30 do 65 %<\/strong> svoje izvorne te\u017eine. <span style=\"color: #ff6600;\">[3]<\/span> Povrh toga,<strong> jedna od tri osobe<\/strong> na dijeti dobije vi\u0161e kilograma nego \u0161to je imala na po\u010detku dijete. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-917892538.jpg\" alt=\"Jojo efekt uzrokuje i zdravstvene probleme i prejedanje\" width=\"843\" height=\"562\" title=\"Jojo efekt uzrokuje i zdravstvene probleme i prejedanje\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Uzrokuje vi\u0161i udio masti i manje mi\u0161i\u0107a<\/h3>\n\n\n\n<p>U vrijeme <strong>jojo efekta<\/strong>, kada ponovno dobivate na te\u017eini, <strong>mast se prilijepi za vas<\/strong> br\u017ee od mi\u0161i\u0107a. To \u0107e prouzrokovati <strong>dvostruko<\/strong> pove\u0107anje postotka masti pri jojo efektu. Jedna analiza istra\u017eivanja potvrdila je da je <strong>11 od 19 studija<\/strong> pokazalo predispoziciju pove\u0107ane koli\u010dine masno\u0107e, osobito na trbuhu, kao posljedicu <strong>jojo dijete<\/strong>. <span style=\"color: #ff6600;\">[5] [6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugi problem se sastoji u tome \u0161to tijekom dijete gubite prekomjerne kilograme i ne gubite <strong>samo masno\u0107e, nego i mi\u0161i\u0107e<\/strong>.<span style=\"color: #ff6600;\"> [7]<\/span> Ako dobijete natrag svoju te\u017einu nakon dijete, zadobit \u0107ete masno\u0107u <strong>daleko lak\u0161e<\/strong>, \u0161to \u0107e dovesti do vi\u0161eg gubitka mi\u0161i\u0107a tijekom vremena. To ide ruku pod ruku sa <strong>slabljenjem<\/strong> va\u0161eg fizi\u010dkog stanja i snage. <span style=\"color: #ff6600;\">[8]<\/span> Ako \u0107ete stalno ponavljati ovaj ciklus <strong>dijeta-debljanje<\/strong>, dobit \u0107ete tri puta vi\u0161e kilograma, koji se sastoje <strong>potpuno od masti<\/strong> i minimalno od mi\u0161i\u0107a. <span 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>Stoga je tako\u0111er vrlo va\u017eno vje\u017ebati uz <strong>mr\u0161avljenje<\/strong>. Prigodni <strong>trening snage<\/strong> za poja\u010danje mi\u0161i\u0107a savr\u0161en je izbor u kombinaciji s <strong>kardio<\/strong> treningom. Vje\u017eba signalizira tijelu da podupire <strong>rast mi\u0161i\u0107a<\/strong>, unato\u010d \u010dinjenici da se tjelesna masno\u0107a postupno gubi. <span style=\"color: #ff6600;\">[9]<\/span> Ne treba zaboraviti da \u0107e se u procesu mr\u0161avljenja u tijelu pove\u0107ati potreba za <a title=\"Proteini, bjelan\u010devine, GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteinima<\/a>. Dakle, trebali biste posegnuti za kvalitetnim <strong>izvorima proteina<\/strong> koji mogu pomo\u0107i u smanjenju gubitka mi\u0161i\u0107a. <span style=\"color: #ff6600;\">[10] [11]<\/span> Prikladni proteinski dodaci za<strong> smanjenje te\u017eine<\/strong> mogu se na\u0107i u <a title=\"Kako izabrati protein?\" href=\"https:\/\/gymbeam.hr\/blog\/ojacajte-srednji-dio-tijela-pomocu-kruznog-treninga-trbuh\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u010dlanku o izboru proteina<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-864383790.jpg\" alt=\"Gubitak te\u017eine zahtijeva snagu i kardio trening\" width=\"843\" height=\"562\" title=\"Gubitak te\u017eine zahtijeva snagu i kardio trening\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pove\u0107ava rizik od kardiovaskularnih bolesti<\/h3>\n\n\n\n<p>\u010cak nekoliko dodatnih kilograma mo\u017ee napraviti <strong>goleme promjene<\/strong> u va\u0161em tijelu. Vi \u0107ete biti skloniji upalama koje normalno poma\u017eu u <strong>borbi protiv bolesti<\/strong> i infekcija, \u0161to mo\u017ee dovesti do o\u0161te\u0107enja srca i otpornosti na inzulin.<span 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>Neprestane promjene te\u017eine tako\u0111er su povezane sa <strong>su\u017eavanjem arterija<\/strong>. <span style=\"color: #ff6600;\">[12]<\/span> Debljanje, \u010dak vi\u0161e od same prekomjerne te\u017eine,<strong> pove\u0107ava rizik o<\/strong>d sr\u010danih bolesti. <span style=\"color: #ff6600;\">[14]<\/span> Prema istra\u017eivanju<strong> 9.509 odraslih osoba<\/strong>, rastu\u0107i rizik od kardiovaskularnih bolesti izravno ovisi o <strong>skokovima u va\u0161e<\/strong> tjelesne te\u017eine. \u0160to vi\u0161e kilograma izgubite i dobijete posredstvom jojo efekta, to vi\u0161e jeste <strong>izlo\u017eeni pod ve\u0107im rizikom<\/strong>. <span style=\"color: #ff6600;\">[15]<\/span> Analiza par studija tako\u0111er je potvrdila da <strong>velike razlike<\/strong> u te\u017eini tijekom vremena udvostru\u010dili su <strong>vjerojatnost smrti<\/strong> od sr\u010danih bolesti. <span style=\"color: #ff6600;\">[16]<\/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\">4.&nbsp;Mo\u017ee izazvati dijabetes tipa 2<\/h3>\n\n\n\n<p>Svaka faza mr\u0161avljenja i debljanja tako\u0111er utje\u010de na <strong>hormone<\/strong>, konkretno hormon stresa <strong>kortizol<\/strong>. Povi\u0161ena razina kortizola podupire talo\u017eenje <strong>masno\u0107e oko trbuha<\/strong>, \u0161to pove\u0107ava rizik od dijabetesa i poreme\u0107aja srca. <span 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>Trbu\u0161na masno\u0107a povezana je s<strong> dijabetesom<\/strong> \u010de\u0161\u0107e nego masno\u0107e u oblasti nogu, kukova ili ruku. Izravna povezanost izme\u0111u jojo efekta i dijabetesa ipak nije bila jednako <strong>dokazana<\/strong> svima istra\u017eivanjima. Analiza razli\u010ditih studija je ukazala na \u010dinjenicu da su <strong>4 od 17 studija<\/strong> potvrdile sklonost dijabetesu tipa 2. <span style=\"color: #ff6600;\">[17] [18]&nbsp;&nbsp;&nbsp; <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-503865898_2.jpg\" alt=\" Jojo u\u010dinak je posljedica yojo prehrane i uzrokuje mnoge bolesti\" width=\"843\" height=\"562\" title=\" Jojo u\u010dinak je posljedica yojo prehrane i uzrokuje mnoge bolesti\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Je uzrok visokog krvnog tlaka<\/h3>\n\n\n\n<p>Dobivanje tjelesne te\u017eine, uklju\u010duju\u0107i <strong>pove\u0107anje te\u017eine<\/strong> kao posljedica jojo efekta zavr\u0161ava visokim krvnim tlakom. \u0160to je jo\u0161 i gore, jojo efekt mo\u017ee zablokirati <strong>zdravi u\u010dinak<\/strong> gubitka te\u017eine na krvni tlak u budu\u0107nosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studija provedena na <strong>66 odraslih<\/strong>&nbsp;otkrila je da su oni koji su nekada u pro\u0161losti bili na jojo dijeti imali <strong>manji uspjeh<\/strong> u stabiliziranju krvnog tlaka tijekom smanjenja tjelesne te\u017eine. <span style=\"color: #ff6600;\">[22]<\/span> Me\u0111utim, dugoro\u010dna studija tvrdi da se ta posljedica mo\u017ee izgubiti <strong>nakon 15 godina<\/strong><strong>,<\/strong> \u0161to zna\u010di da vjerojatno <strong>besmislene dijete u mladosti<\/strong> ne\u0107e ostaviti \u0161tetan utjecaj na zdravlje u srednjim godinama. <span style=\"color: #ff6600;\">[23]&nbsp; <\/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\">6.&nbsp;Uzrokuje frustraciju<\/h3>\n\n\n\n<p>Vidjeti da su sav naporan trud i odricanje nakon dijete nestali i jedino \u0161to vas nije ostavilo je <strong>jojo efekt<\/strong> mo\u017ee biti vrlo<strong> frustriraju\u0107e<\/strong>. \u010cinjenica je da ljudi koji su do\u017eivjeli jojo efekt <strong>na vlastitoj ko\u017ei<\/strong> prema istra\u017eivanjima nisu zadovoljni svojim \u017eivotom i zdravljem.<span style=\"color: #ff6600;\"> [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, prema daljnjim istra\u017eivanjima, jojo efekt <strong>nije povezan<\/strong> s depresijama, samoozlje\u0111ivanjem ili negativnim fenomenima osobnosti. <span style=\"color: #ff6600;\">[13]<\/span> Stoga, ako ste u pro\u0161losti imali problema s jojo efektom, <strong>nemojte<\/strong> dopustiti da se osje\u0107ate zbog toga frustrirano. Mo\u017eda ste u pro\u0161losti isprobali neke dijete koje nisu radile, ali nemojte to smatrati kao svoje<strong> osobno zatajenje<\/strong>. To zna\u010di da je vrijeme <strong>oduprijeti<\/strong> se jojo efektu i boriti se protiv njemu.<\/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=\"Kako_se_boriti_protiv_jojo_efekta\"><\/span>Kako se boriti protiv jojo efekta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u0161to jednom uklonite iz svoje prehrane masno\u0107e, drugi put ugljikohidrate i zatim za promjenu proteine, va\u0161e se tijelo osje\u0107a&nbsp;<strong>kao na vrtuljku<\/strong>. \u0160to ve\u0107i ekstrem, to<strong>&nbsp;ste vi\u0161e izlo\u017eeni<\/strong> jo\u0161 ve\u0107oj opasnosti. Ako va\u0161a prehrana nije <strong>bogata nutrijentima<\/strong>, ona vam ne pru\u017ea sve potrebne hranjive tvari i to mo\u017ee dovesti do navedenih <strong>zdravstvenih problema<\/strong> i jojo efekta.<span 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>Stru\u010dnjaci se ipak jednozna\u010dno <strong>ne sla\u017eu<\/strong> oko toga \u0161to jojo efekt zna\u010di za zdravlje u dugoro\u010dnoj perspektivi. Neki ka\u017eu da to nije ni\u0161ta bitno, drugi ka\u017eu da <strong>prijeti svemu<\/strong>, od kostiju do pojave dijabetesa ili kardiovaskularnih bolesti. To je u <strong>stvari komplicirana tema. A<\/strong>li jedno je sigurno, ako ste zaglavili u jojo efektu, ne\u0161to ne radi kao \u0161to bi trebalo i vrijeme je da prona\u0111ete <strong>zdrav na\u010din<\/strong> za mr\u0161avljenje. <strong>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<h3 class=\"wp-block-heading\">1. Promijenite kratkoro\u010dne planove na dugoro\u010dne<\/h3>\n\n\n\n<p>Dijete funkcioniraju na <strong>pravilima<\/strong> odre\u0111enim za odre\u0111eno vrijeme. Obi\u010dno se ih pridr\u017eavate dok ne uspijete izgubiti<strong> te\u017einu<\/strong>. Dijete \u0107e vas dovesti u <strong>kratkotrajno razmi\u0161ljanje<\/strong> i kada zahvaljuju\u0107i njim postignete cilj, ne mo\u017eete vi\u0161e napredovati. Stoga se morate zapitati za\u0161to ste odlu\u010dili dr\u017eati dijetu. <strong>\u017delite li biti zdraviji? \u017delite li smr\u0161aviti?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve se zasniva na promjeni&nbsp;<strong>prehrane i redovitom vje\u017ebanju<\/strong>. Oba uvjeta nisu sprint, nego <strong>maraton<\/strong>, tako i va\u0161e razmi\u0161ljanje i planiranje promjena trebaju biti spremni na <strong>dugoro\u010dne ciljeve<\/strong> i \u010desto na cjelo\u017eivotno putovanje.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/51964367_2073540712736577_3139722351524970496_o.jpg\" alt=\"Yojo efekt i jojo dijeta pobijedili su zdrav \u017eivot i snagu\" width=\"843\" height=\"562\" title=\"Yojo efekt i jojo dijeta pobijedili su zdrav \u017eivot i snagu\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Postavite pred sebe neke realne ciljeve<\/h3>\n\n\n\n<p>Odaberite male, <strong>realne ciljeve<\/strong> koje mo\u017eete posti\u0107i. Umjesto minus <strong>3 kilograma<\/strong><strong> tjedno<\/strong>, odlu\u010dite izgubiti <strong>pola kilograma tjedno<\/strong>. Potanko isplanirajte kako to \u017eelite posti\u0107i. Sastavite svoj re\u017eim hrane i kupite sve unaprijed. Po\u010dnite <strong>postepeno<\/strong> i polako dodajte vi\u0161e ciljeva. <strong>Lak\u0161e je <\/strong>imati <strong>motivaciju<\/strong> kada ste spremni za uspjeh. Koje ciljeve trebate postaviti?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nudimo vam nekoliko dobro <strong>pro<\/strong><strong>vjerenih pravila<\/strong> koja su rezultat istra\u017eivanja <strong>120.000 odraslih osoba<\/strong> koji su uspjeli smr\u0161aviti i <strong>odr\u017eati te\u017einu<\/strong> tijekom nekoliko godina. Na primjer&nbsp;<span style=\"color: #ff6600;\">[19]:<\/span><\/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>Zdrava prehrana:<\/strong> vo\u0107e, povr\u0107e, jogurti, orasi<\/li><li><strong>Izbjegavanje pr\u017eene hrane<\/strong>: bez pr\u017eene hrane, pomfrita ili \u010dipsa<\/li><li><strong>Ograni\u010denje \u0161krobne hrane<\/strong>: samo kontrolirana koli\u010dina krumpira<\/li><li><strong>Vje\u017ebanje<\/strong>: skrupulozno i redovito vje\u017ebanje ili tjelesna aktivnost koja \u0107e vas dugo zabavljati<\/li><li><strong>Spavanje<\/strong>: najmanje 6 do 8 sati spavanja tijekom no\u0107i<\/li><li><strong>Manje televizije<\/strong>: eliminirajte vrijeme provedeno gledanjem televizije na 10 sati tjedno<\/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\">3. Promijenite svoj stil \u017eivota<\/h3>\n\n\n\n<p>Istra\u017eivanje provedeno na <strong>439 \u017eena<\/strong> s prekomjernom te\u017einom potvrdilo je da promjena na\u010dina \u017eivota mo\u017ee biti u\u010dinkovita u <strong>redukciji masno\u0107e<\/strong> \u010dak i kod ljudi koji imaju iskustva s jojo efektom i dijetom. <span style=\"color: #ff6600;\">[20]<\/span> Shva\u0107ajte to kao ohrabrenje da mo\u017eete<strong> smr\u0161aviti unato\u010d dijeti<\/strong> i jojo efektu. Dovoljno je da samo promijenite prehrambene navike, postupno se po\u010dnete baviti sportom, izbjegavate <strong>nezdrave lo\u0161e navike<\/strong> i uspjet \u0107ete. Mo\u017eete po\u010deti s planiranjem <strong>kuhanja<\/strong> iz na\u0161ih<a title=\"Fitness recepti GymBeam\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> fitness recepata<\/a>.<\/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\">4. Ne stresirajte se zbog svake kalorije<\/h3>\n\n\n\n<p>Da, smisao dijete je <strong>smanjiti kilograme<\/strong> kontroliranjem unosa i potro\u0161nje kalorija. Ovo je na po\u010detku vrlo <strong>naporno<\/strong> jer stalno se kontrolirate i unato\u010d tome <strong>ne vidite nikakve rezultate<\/strong>. \u010cak i ako sve radite kako treba, va\u0161a te\u017eina mo\u017ee se <strong>kolebati<\/strong> tijekom dana i ujutro \u0107ete te\u017eiti manje nego popodne. Va\u0161a te\u017eina \u0107e tako\u0111er ovisiti o <strong>stanju hidratacije<\/strong> i mnogim drugim faktorima. <strong>Ne pani\u010darite<\/strong>. Sjetite se \u010dinjenice da \u0107e pretjerano pra\u0107enje unosa kalorija rezultirati&nbsp;<strong>ve\u0107im stresom<\/strong>, \u0161to \u0107e dovesti do povi\u0161ene razine kortizola koji uzrokuje prejedanje. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Umjesto \u010duvanja svake kalorije, mislite o tome kako zdrava prehrana i vje\u017ebanje imaju <strong>blagotvoran utjecaj na zdravlje<\/strong>. Imat \u0107ete vi\u0161e energije i snage, tako da trebate primje\u0107ivati i <strong>male pozitivne u\u010dinke<\/strong> va\u0161eg novog zdravog na\u010dina \u017eivota.<\/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\">5.&nbsp;Podr\u0161ka onih koji vas okru\u017euju je va\u017ena<\/h3>\n\n\n\n<p>Ne radi se samo o va\u0161oj <strong>jakoj volji<\/strong>. Podijelite svoje planove s <strong>najbli\u017eima<\/strong> koji \u0107e vas sigurno podr\u017eati. Tako\u0111er mo\u017eete anga\u017eirati ljude iz online zajednice da vam pomognu saznati vi\u0161e o <strong>razli\u010ditim <\/strong><strong>aplikacijama<\/strong> ili <strong>web stranicama.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/51477466_2073526009404714_8365239783022133248_n.jpg\" alt=\" Borite se protiv yoyo efekta uz podr\u0161ku prijatelja i okoline\" width=\"843\" height=\"690\" title=\" Borite se protiv yoyo efekta uz podr\u0161ku prijatelja i okoline\"\/><\/figure><\/div>\n\n\n\n<p>Ako dijelite svoje recepte i napredak s dragim ljudima, bit \u0107ete stalno <strong>motivirani za pobolj\u0161anje<\/strong>. U isto vrijeme imate manju \u0161ansu da \u0107ete i\u0107i <strong>pogre\u0161nim<\/strong> putem i podle\u0107i isku\u0161enju. Dr\u017eimo va\u0161e pal\u010deve u <strong>borbi s jojo efektom<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jeste li iskusili jojo efekt na vlastitoj ko\u017ei?<\/strong> Recite nam kako ste uspjeli pobijediti za\u010darani krug debljanja i mr\u0161avljenja i <strong>nadahnite na ovaj na\u010din i druge<\/strong>. Poduprite \u010dlanak <strong>dijeljenjem<\/strong> ako mislite da bi ljudi u va\u0161em susjedstvu trebali promijeniti neu\u010dinkovite dijete za zdrav na\u010din \u017eivota.<\/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\"><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\n\n\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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jojo efekt je posljedica jojo dijete koja mo\u017ee izazvati zdravstvene i psiholo\u0161ke bolesti. Izbjegavajte ga putem promjene na\u010dina \u017eivota i zdravim smanjenjem tjelesne te\u017eine.<\/p>\n","protected":false},"author":25,"featured_media":109418,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6368,6476,6860,7598],"filter_section":[],"filter_attribute":[13034],"class_list":{"0":"post-264598","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-mrsavljenje-hr","9":"tag-dijeta-hr","10":"tag-metabolizam-hr","11":"tag-tezina-hr","12":"filter_attribute-zaklady-chudnutia","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jojo efekt i kako se boriti s njim - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jojo efekt je posljedica jojo dijete koja mo\u017ee izazvati zdravstvene i psiholo\u0161ke bolesti. 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