{"id":264615,"date":"2020-08-07T14:42:00","date_gmt":"2020-08-07T12:42:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=264615"},"modified":"2023-09-01T13:36:09","modified_gmt":"2023-09-01T11:36:09","slug":"jo-jo-efekt-in-kako-se-boriti-proti-njemu","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/jo-jo-efekt-in-kako-se-boriti-proti-njemu\/","title":{"rendered":"Jo-jo efekt in kako se boriti proti njemu"},"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\/jo-jo-efekt-in-kako-se-boriti-proti-njemu\/#Kaj_je_jo-jo_efekt\" title=\"Kaj je jo-jo efekt?\">Kaj je jo-jo 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.si\/blog\/jo-jo-efekt-in-kako-se-boriti-proti-njemu\/#Zakaj_vam_lahko_jo-jo_efekt_skoduje\" title=\"Zakaj vam lahko jo-jo efekt \u0161koduje?\">Zakaj vam lahko jo-jo efekt \u0161koduje?<\/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\/jo-jo-efekt-in-kako-se-boriti-proti-njemu\/#Kako_se_boriti_proti_jo-jo_efektu\" title=\"Kako se boriti proti jo-jo efektu?\">Kako se boriti proti jo-jo efektu?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Gor, dol in ponovno gor.<\/strong>&nbsp;Ali ste razo\u010darani, da va\u0161a <strong>te\u017ea ska\u010de<\/strong> navzgor, navzdol pogosteje kot hotelsko dvigalo? Temu pravimo <strong>jo-jo efekt<\/strong> in kdor je \u017ee kdaj poskusil eno od &#8220;u\u010dinkovitih&#8221; diet iz revij, je \u017ee naletel nanj.&nbsp;<strong>Zakaj je temu tako?<\/strong>&nbsp;V tem \u010dlanku bomo razpravljali o jo-jo efektu in kako enkrat za vselej shuj\u0161ati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jo-jo efekt se ne izogiba <strong>mo\u0161kih ali \u017eensk<\/strong>, mlaj\u0161ih ali starej\u0161ih. Pri jo-jo efektu, na \u017ealost ne gre samo za nabiranje ma\u0161\u010dobe na trebuhu, ampak ogro\u017ea tudi va\u0161e <strong>zdravje.<\/strong> In ne glede na to, na kateri dieti ste, <strong>\u0161tevilke<\/strong> so povsod enake.&nbsp;<strong>Diete ne delujejo.<\/strong> Vsaj ne dolgoro\u010dno. Seveda lahko z dieto shuj\u0161ate, ampak \u010dez leto ali dve se vam<strong> te\u017ea povrne<\/strong> in se spra\u0161ujete, zakaj je ravno vas izbral jo-jo efekt.<\/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=\"Kaj_je_jo-jo_efekt\"><\/span>Kaj je jo-jo efekt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Jo-jo efekt<\/strong> ali jo-jo dieta je zelo pogosta situacija, ko za\u010dnete po izgubi te\u017ee ponovno <strong>pridobivati kilograme.<\/strong> \u010ce ponovite ta postopek ve\u010d kot enkrat, se boste zna\u0161li v<strong> za\u010daranem krogu<\/strong>, ki vam bo ote\u017eil huj\u0161anje in povzro\u010dil splo\u0161no negativen vpliv na metabolizem, zdravje in telo.&nbsp;<span style=\"color: #ff6600;\">[2]<\/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=\"Kaj je jo-jo u\u010dinek?\" width=\"843\" height=\"615\" title=\"Kaj je jo-jo u\u010dinek?\"\/><\/figure><\/div>\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=\"Zakaj_vam_lahko_jo-jo_efekt_skoduje\"><\/span>Zakaj vam lahko jo-jo efekt \u0161koduje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na razli\u010dnih primerih vam bomo razlo\u017eili, kak\u0161ne<strong> zdravstvene te\u017eave<\/strong> lahko jo-jo efekt povzro\u010di. Za telo je <strong>velik \u0161ok<\/strong>, \u010de v kratkem \u010dasu shuj\u0161ate in v roku enega leta te iste kilograme in mogo\u010de \u0161e nekaj dodatnih pridobite nazaj. Preberite vseh<strong> 6 mo\u017enih negativnih<\/strong> u\u010dinkov jo-jo 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. Povzro\u010da pove\u010dan apetit<\/h3>\n\n\n\n<p>Ma\u0161\u010dobne celice proizvajajo<strong> hormon leptin<\/strong>, ki komunicira z mo\u017egani in po\u0161ilja signale, da ima telo dovolj zalog in mo\u017egani jih prevajajo z <strong>ob\u010dutkom sitosti<\/strong>.<strong>&nbsp;<\/strong>\u010ce shuj\u0161ate, izgubite ma\u0161\u010dobo in manj ma\u0161\u010dobe pomeni <strong>manj leptina.&nbsp;<\/strong>In to je razlog, zakaj med dieto \u010dutimo <strong>lakoto.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega telo upo\u010dasni vse procese, da <strong>ohrani energijo,<\/strong> zato imate, ko prenehate z dieto<strong> pove\u010dan apetit,<\/strong> vendar porabite le minimalno koli\u010dino kalorij. Deloma je to razlog, zakaj po nekaj ciklih diete pridobite \u0161e <strong>ve\u010d kilogramov<\/strong>, kot ste jih imeli pred dieto.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span> Oglejmo si \u0161tevilke. Ljudje, ki so v kratkem \u010dasu shuj\u0161ali, so v enem letu ponovno <strong>pridobili 30 do 65%<\/strong> svoje prvotne te\u017ee.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span> Poleg tega bo <strong>vsak tretji<\/strong> na dieti pridobil \u0161e ve\u010d kilogramov, kot jih je imel na za\u010detku diete.<span style=\"color: #ff6600;\">&nbsp;[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=\"jo-ko u\u010dinek ve\u010da apetit\" width=\"843\" height=\"562\" title=\"jo-ko u\u010dinek ve\u010da apetit\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Povzro\u010da ve\u010dji dele\u017e ma\u0161\u010dob in manj mi\u0161ic<\/h3>\n\n\n\n<p>V \u010dasu <strong>jo-jo efekta<\/strong>, ko pridobivate nazaj kilograme, se <strong>ma\u0161\u010doba hitreje lepi<\/strong> na vas kot mi\u0161ice. Zaradi tega se odstotek ma\u0161\u010dobe pove\u010da kar za<strong> 2x.<\/strong> Ena analiza raziskave je potrdila, da je <strong>11 od 19<\/strong> raziskav pokazalo nagnjenost k pove\u010dani ma\u0161\u010dobi, zlasti na trebuhu, zaradi<strong> jo-jo diete<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga te\u017eava je, ko med dieto izgubljate odve\u010dne kilograme, ne<strong> izgubite samo ma\u0161\u010dobe, ampak tudi mi\u0161ice.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7]<\/span> \u010ce po dieti znova pridobite te\u017eo, veliko <strong>la\u017eje<\/strong> pridobite ma\u0161\u010dobe in to vodi v ve\u010djo izgubo mi\u0161ic. Kar gre z roko v roki in tako <strong>oslabite<\/strong> telesno kondicijo in mo\u010d.&nbsp;<span style=\"color: #ff6600;\">[8]<\/span>&nbsp;In, \u010de te <strong>cikle pridobivanja te\u017ee<\/strong> nonstop ponavljate, boste pridobili trikrat ve\u010d kilogramov, ki jih bo sestavljala ma\u0161\u010doba in skoraj ni\u010d mi\u0161ic.&nbsp;<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>Zato je zelo pomembno<strong> telovaditi,<\/strong> ko huj\u0161ate. Idealna izbira je<strong> trening mo\u010di<\/strong> za krepitev mi\u0161ic, v kombinaciji s <strong>kardio<\/strong> treningom. Vadba bo po\u0161iljala telesu signale, da pospe\u0161i rast mi\u0161ic, \u010deprav se telesna ma\u0161\u010doba postopoma izgublja. Ne smemo pozabiti, da se bo med huj\u0161anjem, potreba po <span style=\"color: #0000ff;\"><a title=\"Beljakovine\" href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">beljakovinah<\/a> <\/span>pove\u010dala.Zato bi morali pose\u010di po kakovostnih<strong> virih beljakovin,<\/strong> ki vam lahko pomagajo zmanj\u0161ati izgubo mi\u0161ic.<span style=\"color: #ff6600;\"> [10]<\/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-864383790.jpg\" alt=\"jo-jo u\u010dinek - ve\u010d ma\u0161\u010dob n manj mi\u0161ic\" width=\"843\" height=\"562\" title=\"jo-jo u\u010dinek - ve\u010d ma\u0161\u010dob n manj mi\u0161ic\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pove\u010da tveganje za sr\u010dno-\u017eilne bolezni<\/h3>\n\n\n\n<p>\u017de nekaj pridobljenih kilogramov lahko povzro\u010di <strong>velike spremembe<\/strong> v telesu. Bolj boste dovzetni za vnetja, ki obi\u010dajno pomagajo v <strong>boju proti boleznim<\/strong> in oku\u017ebam, kar lahko vodi do po\u0161kodb srca in odpornost na inzulin.&nbsp;<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>Nenehna nihanja te\u017ee so povezana tudi z <strong>zo\u017eitvijo arterij.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[12]<\/span> Pridobivanje telesne te\u017ee, celo ve\u010d kot samo prekomerna te\u017ea, <strong>pove\u010duje tveganje<\/strong> za sr\u010dne bolezni.&nbsp;<span style=\"color: #ff6600;\">[14]<\/span> Glede \u0161tudije z <strong>9509 odraslimi<\/strong> je pove\u010danje tveganja za sr\u010dno-\u017eilne bolezni neposredno odvisno od <strong>skoka te\u017ee<\/strong>. Ve\u010d kilogramov, ki jih izgubite in nato pridobite z jo-jo u\u010dinkom, <strong>ve\u010dje je tveganje.<\/strong><span style=\"color: #ff6600;\">&nbsp;[15]<\/span> Analiza raziskav je pokazala, da so velike razlike v te\u017ei s\u010dasoma podvojile <strong>verjetnost za smrt<\/strong> zaradi sr\u010dnega popu\u0161\u010danja.&nbsp;<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. Lahko vodi v diabetes tipa 2<\/h3>\n\n\n\n<p>Vsaka faza huj\u0161anja in pove\u010danje telesne te\u017ee vpliva tudi na <strong>hormone,<\/strong> in sicer stresni hormon <strong>kortizol<\/strong>. Zvi\u0161ane ravni kortizola spodbujajo odlaganje <strong>ma\u0161\u010dobe okoli trebuha<\/strong>, kar pove\u010duje tveganje za diabetes in sr\u010dno popu\u0161\u010danje.&nbsp;<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>Trebu\u0161na ma\u0161\u010doba je pogosteje povezana z <strong>diabetesom,<\/strong> kot ma\u0161\u010doba na nogah, bokih ali rokah.&nbsp; Vendar pa neposredna povezava med jo-jo efektom in diabetesom <strong>ni bila dokazana<\/strong> pri vseh raziskavah enako. V <strong>4 od 17<\/strong> <strong>\u0161tudijah<\/strong> je bilo ugotovljena, nagnjenost k diabetesu tipa 2 .<strong>&nbsp;<\/strong><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=\"yo-yo u\u010dinek - sladkorna bolezen\" width=\"843\" height=\"562\" title=\"yo-yo u\u010dinek - sladkorna bolezen\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Vzrok za visok krvni pritisk<\/h3>\n\n\n\n<p>Pridobivanje telesne te\u017ee, vklju\u010dno s <strong>pove\u010danjem telesne te\u017ee<\/strong> kot posledico jo-jo u\u010dinka, vodi do visokega krvnega pritiska. \u0160e slab\u0161e, jo-jo efekt lahko v prihodnosti blokira <strong>zdrav<\/strong> <strong>na\u010din<\/strong> huj\u0161anja na krvni tlak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tudija pri <strong>66 odraslih<\/strong> je pokazala, da so imeli tisti, ki so bili na jo-jo dieti, <strong>manj uspeha<\/strong> pri stabilizaciji krvnega pritiska med ponovnim izgubljanjem kilogramov.&nbsp;<span style=\"color: #ff6600;\">[22]&nbsp;<\/span> Vendar dolgoro\u010dna \u0161tudija ka\u017ee, da lahko ta u\u010dinek izgine po <strong>15 letih<\/strong>, kar pomeni, da <strong>nesmiselne diete v mladosti<\/strong> ne vplivajo na zdravje v poznej\u0161ih letih.<span style=\"color: #ff6600;\">&nbsp;[23]<\/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. Povzro\u010da frustracije<\/h3>\n\n\n\n<p>Zelo stresno je spoznanje, da je <strong>jo-jo efekt<\/strong> po kon\u010dani dieti vse, kar vam je ostalo po vseh <strong>odrekanjih<\/strong> in trdem delu.&nbsp;Raziskave ka\u017eejo, da so ljudje, ki so jo-jo efekt do\u017eiveli na<strong> lastni ko\u017ei<\/strong>, nezadovoljni s svojim \u017eivljenjem in zdravjem.&nbsp;<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>Nadaljne raziskave so pokazale, da jo-jo u\u010dinek <strong>ni povezan<\/strong> z depresijo, samopo\u0161kodovanjem ali negativnimi osebnostnimi pojavi.<span style=\"color: #ff6600;\">&nbsp;[13]<\/span>&nbsp;In, \u010de ste imeli v preteklosti te\u017eave z jo-jo efektom, si <strong>ne dovolite<\/strong>, da bi se zaradi tega po\u010dutili grozno. Morda ste v preteklosti \u017ee poskusili nekaj diet, ki<strong> niso delovale<\/strong>, vendar tega ne obravnavajte kot svojo osebno napako. To pomeni, da je \u010das, da pustite jo-jo efekt za sabo in <strong>se borite.&nbsp;<\/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=\"Kako_se_boriti_proti_jo-jo_efektu\"><\/span>Kako se boriti proti jo-jo efektu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko najprej iz prehrane odstranite ma\u0161\u010dobe, nato ogljikove hidrate in potem \u0161e beljakovine, se bo va\u0161e telo po\u010dutilo kot na&nbsp;<strong>vlaku smrti.<\/strong>&nbsp;V ve\u010dje skrajnosti kot boste \u0161li, <strong>ve\u010d te\u017eav<\/strong> bo s katerimi se boste sre\u010devali. Dokler ne bo va\u0161a hrana <strong>prehransko bogata<\/strong>, vam ne bo zagotavljala vseh potrebnih hranilnih snovi in \u200b\u200bto lahko potem privede do omenjenih <strong>zdravstvenih te\u017eav<\/strong> in jo-jo u\u010dinka.&nbsp;<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>Vendar se strokovnjaki <strong>ne strinjajo<\/strong>, kaj jo-jo u\u010dinek dolgoro\u010dno pomeni za zdravje. Nekateri pravijo, da to ni ni\u010d, drugi, da <strong>ogro\u017ea vse,<\/strong> od kosti do razvoja sladkorne bolezni ali bolezni srca in o\u017eilja. To je zelo <strong>zapletena tema,<\/strong> vendar je pa nekaj sigurno. \u010ce se obti\u010dite v jo-jo efektu, nekaj ni tako kot bi moralo biti in je \u010das, da poi\u0161\u010dete <strong>zdrav na\u010din,<\/strong> kako shuj\u0161ati.<strong> Kako to storiti?&nbsp;<\/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. Kratkoro\u010dne plane spremenite v dolgoro\u010dne<\/h3>\n\n\n\n<p>Diete ne delujejo po dolo\u010denih<strong> pravilih,<\/strong> za dolo\u010deno \u010dasovno obdobje. Sledite jim, dokler ne <strong>shuj\u0161ate.&nbsp;<\/strong>Diete vas bodo spravile v kratkoro\u010dno razmi\u0161ljanje in zahvaljujo\u010d temu boste dosegli svoj cilj in se nikamor ne morete obrniti. Zato se morate najprej vpra\u0161ati, zakaj ste se odlo\u010dili za dieto.<strong>&nbsp;\u017delite biti bolj zdravi? \u017delite izgubiti kilograme?&nbsp;&nbsp; &nbsp; &nbsp; &nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gre za spremembo <strong>prehranjevanja in redne vadbe.<\/strong>&nbsp;Oba pogoja sta \u00bbtek na dolge proge in <strong>ne sprint<\/strong>\u00ab, zato bi moralo biti va\u0161e razmi\u0161ljanje in na\u010drtovanje sprememb pripravljeno na <strong>dolgoro\u010dne cilje<\/strong> in vse\u017eivljenjsko pot.<\/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=\"Kako se boriti proti jo-jo u\u010dinku?\" width=\"843\" height=\"562\" title=\"Kako se boriti proti jo-jo u\u010dinku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zastavite si majhne realne cilje<\/h3>\n\n\n\n<p>Izberite majhne<strong> realne cilje<\/strong>, ki jih lahko dose\u017eete. Za svoj cilj izberite, da namesto <strong>3 kilogramov<\/strong> na teden izgubite <strong>0,5 kilograma. <\/strong>Podrobno na\u010drtujte, kako \u017eelite dose\u010di cilj. Sestavite si svoj <strong>jedilnik<\/strong> in vnaprej kupite hrano.&nbsp;<strong>Za\u010dnite postopoma<\/strong> in po\u010dasi dodajte ve\u010d ciljev. Bolj\u0161e ste motivirani, ko imate zastavljene cilje. Katere cilje bi morali izbrati?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ponujamo vam nekaj <strong>pravil, ki temeljijo<\/strong>, na \u0161tudiji <strong>120.000 odraslih, ki so z leti izgubili kilograme in obdr\u017eali te\u017eo.<\/strong> Sem spadajo:&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>: sadje, zelenjava, jogurti, ore\u0161\u010dki<\/li><li><strong>Izogibanje ocvrti hrani:<\/strong> brez ocvrte hrane, pomfrija ali \u010dipsa<\/li><li><strong>Omejevanje \u0161krobnih jedi<\/strong>: samo kontrolirana koli\u010dina krompirja<\/li><li><strong>Vadba<\/strong>: reden trening ali telesna aktivnost, v kateri boste dolgo u\u017eivali<\/li><li><strong>Spanje<\/strong>: vsaj 6 do 8 ur spanja pono\u010di<\/li><li><strong>Manj TV<\/strong>: Skraj\u0161ajte \u010das porabljen za gledanje televizije, na 10 ur na teden<\/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. Spremenite na\u010din \u017eivljenja<\/h3>\n\n\n\n<p>\u0160tudija na <strong>439 \u017eenskah<\/strong> s prekomerno telesno te\u017eo je potrdila, da so spremembe \u017eivljenjskega sloga u\u010dinkovite tudi pri <strong>zmanj\u0161evanju ma\u0161\u010dob<\/strong> pri ljudeh, ki so izkusili jo-jo efekt in huj\u0161anje. <span style=\"color: #ff6600;\">[20]<\/span> To naj vam bo spodbuda, da lahko kljub <strong>dietam<\/strong> in jo-jo efektu shuj\u0161ate. Vse, kar morate storiti, je, da spremenite svoje prehranjevalne navade, se postopoma za\u010dnete ukvarjati s \u0161portom, se izogibate <strong>slabim navadam<\/strong> in uspeli boste. Lahko za\u010dnete z na\u010drtovanjem jedilnika s pomo\u010djo na\u0161ih <a title=\"Fit recepti\" href=\"https:\/\/gymbeam.si\/blog\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">fitnes receptov.<\/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 obremenjujte se za vsako kalorijo<\/h3>\n\n\n\n<p>Da, namen te prehrane je <strong>zmanj\u0161ati kilograme<\/strong> z nadzorom vnosa in porabe kalorij. Na za\u010detku je to <strong>zelo te\u017eko<\/strong>, saj nenehno preverjate vnos in porabo kalorij in \u0161e vedno <strong>ne vidi\u0161 rezultatov.<\/strong> Tudi \u010de naredite vse pravilno, lahko va\u0161a te\u017ea <strong>niha<\/strong> \u010dez dan, zjutraj pa boste tehtali manj kot popoldan. Va\u0161a te\u017ea bo odvisna tudi od va\u0161e hidriranosti in \u0161tevilnih drugih dejavnikov.&nbsp;<strong>Ne pani\u010darite.<\/strong>&nbsp;Ne pozabite, da \u010de boste preve\u010d nadzirali vnos kalorij, boste <strong>pod ve\u010djim stresom<\/strong>, kar bo povzro\u010dilo pove\u010dano raven kortizola, kar povzro\u010da <strong>prenajedanje.<\/strong>&nbsp;<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>Namesto da pazite na vsako kalorijo, pomislite, kako zdrava prehrana in telovadba <strong>pozitivno vplivata na va\u0161e zdravje.<\/strong> Imeli boste ve\u010d energije in mo\u010di, zato bi morali opaziti tudi <strong>majhne pozitivne u\u010dinke<\/strong> va\u0161ega novega zdravega \u017eivljenjskega sloga.<\/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. Pomembna je podpora ljudi okoli vas<\/h3>\n\n\n\n<p>Ne gre samo za va\u0161o <strong>mo\u010dno voljo<\/strong>. Delite svoje cilje s <strong>svojimi najbli\u017enjimi in prijatelji<\/strong>, ki vas bodo zagotovo podprli. Pridru\u017eite se lahko ljudem na<strong> spletnih mestih in razli\u010dnih aplikacijah.<\/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=\"jo-jo u\u010dinek - pomembna je podpora bli\u017enjih\" width=\"843\" height=\"690\" title=\"jo-jo u\u010dinek - pomembna je podpora bli\u017enjih\"\/><\/figure><\/div>\n\n\n\n<p>\u010ce svojo prehrano, recepte in napredek delite s prijatelji, boste vedno <strong>motivirani za izbolj\u0161anje samega sebe.<\/strong> Hkrati imate manj mo\u017enosti, da se umaknete s poti in podle\u017eete <strong>sku\u0161njavi.&nbsp;<\/strong>\u017delimo vam vso sre\u010do v<strong> boju proti jo-jo efektu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ste \u017ee izkusili jo-jo efekt na svoji ko\u017ei?<\/strong>&nbsp;Povejte nam, kako vam je uspelo osvojiti za\u010daran krog pridobivanja kilogramov in huj\u0161anja, ter <strong>navdihnite druge<\/strong>.&nbsp;\u010clanek podprite <strong>z delitvijo<\/strong>, \u010de menite, da bi morali ljudje okoli vas nadomestiti neu\u010dinkovito dieto z zdravim na\u010dinom \u017eivljenja.<\/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>Jo-jo efekt je posledica jo-jo diete, ki lahko povzro\u010di zdravstvene in psihi\u010dne bolezni. Izogibajte se mu, \u010de \u017eelite sprememeniti \u017eivljenjski slog in zdravo huj\u0161ati.<\/p>\n","protected":false},"author":25,"featured_media":109426,"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":[121],"tags":[6483,6375,6867,7605],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-264615","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-dieeta","9":"tag-hujsanje","10":"tag-metabolizem","11":"tag-teza","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>Jo-jo efekt in kako se boriti proti njemu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jo-jo efekt je posledica jo-jo diete, ki lahko povzro\u010di zdravstvene in psihi\u010dne bolezni. 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