{"id":298326,"date":"2021-10-06T12:34:20","date_gmt":"2021-10-06T10:34:20","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=298326"},"modified":"2023-07-03T16:15:34","modified_gmt":"2023-07-03T14:15:34","slug":"15-razloga-zbog-kojih-ne-mozete-smrsaviti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/","title":{"rendered":"15 razloga zbog kojih ne mo\u017eete smr\u0161aviti"},"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\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#Kljuc_uspjeha_je_kalorijski_deficit\" title=\"Klju\u010d uspjeha je kalorijski deficit\">Klju\u010d uspjeha je kalorijski deficit<\/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\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#15_razloga_zbog_kojih_tezina_ne_opada\" title=\"15 razloga zbog kojih te\u017eina ne opada\">15 razloga zbog kojih te\u017eina ne opada<\/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\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#1_Lose_sastavljenu_prehranu_pokusavate_nadoknaditi_opseznijim_vjezbanjem\" title=\"1. Lo\u0161e sastavljenu prehranu poku\u0161avate nadoknaditi opse\u017enijim vje\u017ebanjem\">1. Lo\u0161e sastavljenu prehranu poku\u0161avate nadoknaditi opse\u017enijim vje\u017ebanjem<\/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\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#2_Pogresno_procjenjujete_svoj_napredak\" title=\"2. Pogre\u0161no procjenjujete svoj napredak\">2. Pogre\u0161no procjenjujete svoj napredak<\/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\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#Unosite_previse_kalorija\" title=\"Unosite previ\u0161e kalorija\">Unosite previ\u0161e kalorija<\/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\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#4_Pogresno_ste_izracunali_kalorije\" title=\"4. Pogre\u0161no ste izra\u010dunali kalorije\">4. Pogre\u0161no ste izra\u010dunali kalorije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#5_Ne_unosite_dovoljno_proteina\" title=\"5. Ne unosite dovoljno proteina\">5. Ne unosite dovoljno proteina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#6_Trening_vam_nije_dovoljan\" title=\"6. Trening vam nije dovoljan\">6. Trening vam nije dovoljan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#7_Nedostaje_vam_prirodno_kretanje_tijekom_dana\" title=\"7. Nedostaje vam prirodno kretanje tijekom dana\">7. Nedostaje vam prirodno kretanje tijekom dana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#8_Spavanje_je_za_vas_bespotreban_luksuz\" title=\"8. Spavanje je za vas bespotreban luksuz\">8. Spavanje je za vas bespotreban luksuz<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#9_Vikendom_gubite_kontrolu\" title=\"9. Vikendom gubite kontrolu\">9. Vikendom gubite kontrolu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#10_Ne_obracate_paznju_na_tekuce_kalorije\" title=\"10. Ne obra\u0107ate pa\u017enju na teku\u0107e kalorije\">10. Ne obra\u0107ate pa\u017enju na teku\u0107e kalorije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#11_Vrtite_se_u_krugu_apsurdnih_dijeta\" title=\"11. Vrtite se u krugu apsurdnih dijeta\">11. Vrtite se u krugu apsurdnih dijeta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#12_Jedete_puno_rafiniranih_ugljikohidrata_i_visoko_preradenu_hranu\" title=\"12. Jedete puno rafiniranih ugljikohidrata i visoko prera\u0111enu hranu\">12. Jedete puno rafiniranih ugljikohidrata i visoko prera\u0111enu hranu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#13_Zelite_sve_ili_nista\" title=\"13. \u017delite sve ili ni\u0161ta\">13. \u017delite sve ili ni\u0161ta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#14_Nemate_podrsku\" title=\"14. Nemate podr\u0161ku\">14. Nemate podr\u0161ku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#15_Zdravstvena_pitanja\" title=\"15. Zdravstvena pitanja\">15. Zdravstvena pitanja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#Koja_je_pouka\" title=\"Koja je pouka?\">Koja je pouka?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ideja o mr\u0161avljenju i promjeni figure na bolje poznata je mnogima od nas. Kona\u010dno, do\u0161ao je red i na vas, te ste donijeli odluku. Va\u0161 cilj je izgubiti nekoliko kilograma i ne samo izgledati, ve\u0107 \u0161to je najva\u017enije osje\u0107ati se bolje. Prvi koraci puni su ogromnog entuzijazma koji dijelite na dru\u0161tvenim mre\u017eama u obliku fotografija iz teretane, \u010dak i prije nego \u0161to su rezultati vidljivi. Odva\u017eili ste se, pro\u010ditali nekoliko \u010dlanaka o vje\u017ebama, odrekli se ve\u010dere u McDonald&#8217;su i proveli prvi tjedan naporno vje\u017ebaju\u0107i koliko god ste mogli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon sedam dana stali ste na vagu i shvatili da rezultat uop\u0107e nije onakav kakav ste o\u010dekivali. Mo\u017eda ste zapravo bili bolji i izgubili nekoliko kilograma tijekom prvih mjesec dana. No tada je cijeli proces nekako stao. \u010cinjenica je da je klju\u010d mr\u0161avljenja redovita tjelesna aktivnost i kalorijski deficit. To mo\u017eemo posti\u0107i manjim unosom energije i ve\u0107om tjelesnom aktivno\u0161\u0107u. Me\u0111utim, postoji nekoliko \u010dimbenika koji mogu sabotirati va\u0161 trud. Dakle, ako smatrate da put do va\u0161e \u017eeljene te\u017eine ne ide prema va\u0161em planu, pridru\u017eite mi se i saznajte razloge za\u0161to se to zapravo doga\u0111a. Tako\u0111er \u0107emo pogledati kako rije\u0161iti svaki od problema. Jer najva\u017enije u cijelom procesu je &#8211; nikada ne odustati!<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kljuc_uspjeha_je_kalorijski_deficit\"><\/span>Klju\u010d uspjeha je kalorijski deficit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kalorije unesene hranom daju tijelu <strong>potrebnu energiju za pre\u017eivljavanje.<\/strong> Nakon \u0161to ne\u0161to pojedete, tijelo to razgra\u0111uje kako bi oslobodilo energiju potrebnu za trenutnu aktivnost ili je pak pohranilo za kasnije. Navedeni procesi se naizmjence odvijaju ovisno o tome \u0161to vam je trenutno potrebno. Da biste odr\u017eali svoju te\u017einu, <strong>morate primiti odre\u0111enu koli\u010dinu kalorija<\/strong>. Ako \u017eelite da vam se te\u017eina smanji, <strong>morate u\u0107i u kalorijski deficit.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To zna\u010di da konzumirate manje kalorija nego \u0161to vam je potrebno da biste ostali na trenutnoj te\u017eini. U tom \u0107e slu\u010daju va\u0161e tijelo pribje\u0107i <strong>sagorijevanju pohranjenih kalorija radi energije,<\/strong> zbog \u010dega \u0107ete izgubiti te\u017einu. Unos potrebne energije za stvaranje kalorijskog deficita razlikuje se od osobe do osobe. Specifi\u010dna vrijednost ovisi o nekoliko \u010dimbenika.<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>Kalorijski deficit mo\u017eete izra\u010dunati i pomo\u0107u na\u0161eg <a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">online kalkulatora za unos energije i makronutrijenata.<\/span><\/strong> <\/a>Da biste saznali vi\u0161e o kalorijskom deficitu, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Kalorijski deficit: Kako smr\u0161avjeti i imati \u017eivot.<\/strong><\/span><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/08\/MG_7391-__A-1124x749.jpg\" alt=\"Klju\u010d uspjeha je kalorijski deficit\" class=\"wp-image-284220\" width=\"843\" height=\"562\" title=\"Klju\u010d uspjeha je kalorijski deficit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/MG_7391-__A-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/MG_7391-__A-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/MG_7391-__A-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/MG_7391-__A-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"15_razloga_zbog_kojih_tezina_ne_opada\"><\/span>15 razloga zbog kojih te\u017eina ne opada<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nekoliko je \u010dimbenika koji mogu utjecati na va\u0161e napore pri mr\u0161avljenju. Zato vam u narednom tekstu predstavljamo 15 mogu\u0107ih razloga koji vas mogu sprije\u010diti u postizanju \u017eeljenog cilja. Tako\u0111er \u0107emo iznijeti savjete kako se nositi s njima.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"1_Lose_sastavljenu_prehranu_pokusavate_nadoknaditi_opseznijim_vjezbanjem\"><\/span>1. Lo\u0161e sastavljenu prehranu poku\u0161avate nadoknaditi opse\u017enijim vje\u017ebanjem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odluka da smr\u0161avite nekoliko kilograma je donesena, te je stigao red i na va\u0161 prvi korak koji se odnosi na odlazak u teretanu. U teretani se znojite do krajnjih granica, te vam ne pada na pamet nakon tako napornog treninga snimiti selfie za svoj Instagram. Zatim se vra\u0107ate ku\u0107i i jedete sve \u0161to vam nai\u0111e pod ruku. Pivo ili dva s prijateljima nave\u010der je obavezno, nakon \u010dega pak slijedi brza nezdrava hrana. I tako ovaj postupak ponavljate tijekom tjedna s manjim promjenama i uskoro primje\u0107ujete kako se rezultati nigdje ne vide.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gore spomenuti kalorijski deficit zna\u010di da kada gubite na te\u017eini tijelo mora sagorijevati vi\u0161e kalorija nego \u0161to ih konzumirate. Na\u017ealost, sama tjelovje\u017eba nije dovoljna ako imate lo\u0161u prehranu. Op\u0107enito, kombinacija ni\u017eeg unosa kalorija i pove\u0107ane tjelesne aktivnosti je naju\u010dinkovitija. To potvr\u0111uje nekoliko studija, prema kojima <strong>zna\u010dajan gubitak tjelesne te\u017eine bez odgovaraju\u0107ih promjena u prehrani nije vjerojatan kod ve\u0107ine ljudi.<\/strong> U stvarnosti, ovaj se problem o\u010dituje u \u010dinjenici da, na primjer, nakon sat vremena vo\u017enje biciklom razmi\u0161ljate o ogromnoj koli\u010dini potro\u0161enih kalorija, te potom mislite da mo\u017eete pojesti bilo \u0161to.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/DSC02006-1124x751.jpg\" alt=\"15 razloga zbog kojih te\u017eina ne opada\" class=\"wp-image-284059\" width=\"843\" height=\"563\" title=\"15 razloga zbog kojih te\u017eina ne opada\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC02006-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC02006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC02006-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC02006-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Me\u0111utim, to nije u potpunosti to\u010dno. Uzmimo poseban primjer. \u017dena od 65 kg koja vozi bicikl brzinom od 17 km \/ h sagorjet \u0107e oko 442 kcal. U slu\u010daju mu\u0161karca od 80 kg ta vrijednost iznosi pribli\u017eno 544 kcal. Ova se vrijednost mo\u017ee usporediti s \u010dokoladicom od 100 g. Ako mu\u0161karac iz ovog primjera nakon sat vremena vo\u017enje pojede spomenutu \u010dokoladicu, a nave\u010der popije pivo (oko 236 kcal) i gricka slani \u010dips (pribli\u017eno 500 kcal), onda ne samo da nije u kalorijskom deficitu zahvaljuju\u0107i svojoj tjelesnoj aktivnosti, ve\u0107 on u kona\u010dnici ima i&nbsp; kalorijski vi\u0161ak. Kao rezultat toga, umjesto da izgubi na te\u017eini, on zapravo dobiva na njoj.<span style=\"color: #ff6600\"> [7 \u2013 \u20608]<\/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\"><strong>\u0160to se mo\u017ee u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Nema smisla ni\u0161ta po\u017eurivati. Ako ste ve\u0107 odlu\u010dili krenuti na put prema vitkijoj figuri, <strong>poku\u0161ajte od samog po\u010detka raditi stvari kako treba<\/strong>. Prije svega, trebali biste <strong>postaviti<\/strong> <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-smo-lijeni-i-sto-mozemo-uciniti-u-vezi-s-tim\/\" class=\"ek-link\"><strong>realan, mjerljiv i pravovremeni cilj<\/strong><\/a>,<\/span> na primjer &#8211; izgubiti 2 kg u 2 mjeseca. Ako imate <strong><span style=\"color: #ff6600\">dobar plan treninga,<\/span><\/strong> koji mo\u017eete <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetni-plan-za-kucni-trening\/\" class=\"ek-link\">raditi <\/a><\/span><\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetni-plan-za-kucni-trening\/\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">\u010dak i kod ku\u0107e<\/span><\/strong>,<\/a> uz pretpostavku kako imate i adekvatan san, hrana je posljednja stvar o kojoj morate voditi ra\u010duna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedna od naju\u010dinkovitijih metoda kontrole kalorija je njihovo brojanje. U tome vam mo\u017ee pomo\u0107i nutricionist, ali uz malo truda to mo\u017eete u\u010diniti sami. U tom slu\u010daju svakako nemojte zaboraviti na na\u0161 <span style=\"color: #ff6600\"><strong><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hr\/blog\/jednostavan-vodic-o-tome-kako-brojati-kalorije-i-postici-svoje-ciljeve\/\" class=\"ek-link\">Jednostavan vodi\u010d o tome kako brojati kalorije i posti\u0107i svoje ciljeve.<\/a> <\/strong><\/span>Upamtite da je <strong>najbolji na\u010din za gubitak kilograma kombinacija tjelovje\u017ebe i ograni\u010denog unosa kalorija.<\/strong><span style=\"color: #ff6600\"> [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Pogresno_procjenjujete_svoj_napredak\"><\/span>2. Pogre\u0161no procjenjujete svoj napredak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161 entuzijazam da smr\u0161avite svakako je jasno vidljiv. Zamijenili ste brzu hranu za zdravu prehranu i nikada ne preska\u010dete dan treninga. Me\u0111utim, stanje prilikom vaganja nije se promijenilo ni nakon vi\u0161e dana i osje\u0107ate se blago razo\u010darano. Umjesto da se zadr\u017eavate na tome, jednostavno morate shvatiti da je to prili\u010dno uobi\u010dajena situacija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tjelesna te\u017eina ima tendenciju <strong>oscilirati za nekoliko kilograma.<\/strong> Ovisi, na primjer, o prehrani, dobi, snu, hidrataciji i drugim \u010dimbenicima. Hormoni tako\u0111er mogu imati veliki utjecaj na to koliko vode tijelo zadr\u017eava (posebno kod \u017eena). Osim toga, <strong>mo\u017eete izgubiti mi\u0161i\u0107e dok se trudite izgubiti masno\u0107e,<\/strong> \u0161to se naj\u010de\u0161\u0107e doga\u0111a ako ste tek nedavno po\u010deli vje\u017ebati. <span style=\"color: #ff6600\">[2 \u2013 \u20604]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o ovom problemu, svakako pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-vam-vaga-pokazuje-veci-broj-a-nije-rijec-o-masnoci\/\" class=\"ek-link\">Za\u0161to vam vaga pokazuje ve\u0107i broj, a nije rije\u010d o masno\u0107i.<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/IMG_20210523_123115-1124x756.jpg\" alt=\"\u010cak i pogre\u0161no procijenjen napredak mo\u017ee vas zaustaviti pri mr\u0161avljenju\" class=\"wp-image-284065\" width=\"843\" height=\"567\" title=\"\u010cak i pogre\u0161no procijenjen napredak mo\u017ee vas zaustaviti pri mr\u0161avljenju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_20210523_123115-1124x756.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_20210523_123115-400x269.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_20210523_123115-1536x1033.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_20210523_123115-2048x1378.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0160to se mo\u017ee u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Kad se va\u017eete, uvijek poku\u0161ajte to u\u010diniti u isto doba dana, pod istim uvjetima. Idealno je ujutro, nakon prvog jutarnjeg odlaska u kupaonicu . Me\u0111utim, poku\u0161ajte upotrijebiti ne\u0161to drugo za mjerenje napretka va\u0161e prehrane. \u010cinjenica je da vaga ne pokazuje sve bitno, a <strong>mjerenje kontinuiranog napretka zahtijeva vi\u0161e pokazatelja.<\/strong> Idealna <strong>mjerna traka<\/strong> za tijelo mo\u017ee biti idealan izbor u tu svrhu. Prilikom mjerenja omotajte traku oko prsa, struka, bokova, ruku i bedara kako biste vidjeli opseg svakog podru\u010dja. Zapi\u0161ite izmjerene vrijednosti i kasnije ih usporedite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mjerenje odre\u0111enih dijelova tijela mo\u017ee vam dati<strong> bolju predod\u017ebu o tome gdje gubite masno\u0107e.<\/strong> Svatko od nas na druk\u010diji na\u010din gubi vi\u0161ak i na razli\u010ditim mjestima. Ovo je jedan od razloga za\u0161to se lako mo\u017ee dogoditi da dio tijela na kojem najvi\u0161e radite zapravo ode zadnji. <strong>Fotografija va\u0161e figure<\/strong> na tamnoj podlozi tako\u0111er mo\u017ee pomo\u0107i, a promjene se mogu osjetiti i u pripijenoj odje\u0107i <strong>koja \u0107e vam s vremenom visjeti.<\/strong><span style=\"color: #ff6600\"> [5 \u2013 \u20606]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Unosite_previse_kalorija\"><\/span>Unosite previ\u0161e kalorija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sigurno imate i svoju omiljenu hranu ili grickalice kojih se ne \u017eelite odre\u0107i ni pod koju cijenu? Problem je u tome \u0161to to ne bi trebalo igrati nikakvu ulogu u va\u0161em planu prehrane. Iako ste pristali na odre\u0111eno smanjenje unosa kalorija, omiljeni pr\u017eeni odrezak i dalje je tu. Pa, jednom tjedno za ru\u010dak vam ne mo\u017ee na\u0161koditi, zar ne? Ali \u0161to ako vas pozovu na zabavu na kojoj pojedete i komad kola\u010da i malu porciju salate. Stalno ne\u0161to grickate i odjednom vam svi tjedni napornog rada padnu u zaborav.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, nema zabave bez nekoliko pi\u0107a, pa se ponovo opravdavate istim izgovorom kako mukotrpno radite i da ove prijestupne &#8220;sitnice&#8221; nisu vrijedne spomena. Pogre\u0161no! Mo\u017eda ne mislite da se to odnosi na vas, ali znanstvene studije stalno dokazuju da <strong>ljudi imaju tendenciju podcijeniti unos kalorija za zna\u010dajnu koli\u010dinu.<\/strong> To se ne odnosi samo na proslave i zabave, ve\u0107 i u svakodnevnom \u017eivotu, kada ljudi misle da su jeli mnogo manje nego \u0161to su zapravo jeli. Zato je ovo <strong>jedan od naj\u010de\u0161\u0107ih razloga<\/strong> za\u0161to vam te\u017eina ne pada onako kako ste zamislili. <span style=\"color: #ff6600\">[10 \u2013 \u206012]<\/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\"><strong>\u0160to se mo\u017ee u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Poku\u0161ajte <strong>kontrolirati unos kalorija.<\/strong> Pratite \u0161to jedete kako biste lak\u0161e otkrili svoje propuste. \u010cak i male promjene mogu smanjiti ukupan broj kalorija, poput <strong>zamjene namirnica s visokim udjelom masti nekim<\/strong> <a href=\"https:\/\/gymbeam.hr\/zdrava-hrana\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">zdravijim alternativama.<\/span> <\/strong><\/a>Mo\u017eete probati, na primjer, <a href=\"https:\/\/gymbeam.hr\/tjestenina\" class=\"ek-link\"><span style=\"color: #ff6600\">niskokalori\u010dnu tjesteninu,<\/span><\/a> <span style=\"color: #ff6600\">beskalori\u010dne<\/span> <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/umaci\" class=\"ek-link\">umake<\/a>,<\/span> <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" aria-label=\"proteinske plo\u010dice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinske plo\u010dice<\/a><\/span> ili <a href=\"https:\/\/gymbeam.hr\/proteinski-cips-i-krekeri\" class=\"ek-link\"><span style=\"color: #ff6600\">\u010dips.<\/span><\/a> Tako\u0111er biste trebali ograni\u010diti alkohol, a teflonsku tavu, koju mo\u017eete koristiti za pripremu hrane bez dodanog ulja, svakako vrijedi upotrijebiti <span style=\"color: #ff6600\">[13]<\/span><\/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=\"41284,55609,28324,3738,8350,51493,36310,49009,36058,29120,44248,46435,53719,46912\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"4_Pogresno_ste_izracunali_kalorije\"><\/span>4. Pogre\u0161no ste izra\u010dunali kalorije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zapravo, ovo je slu\u010daj sli\u010dan onome koji smo spomenuli u prethodnom odlomku. Razlika je u tome \u0161to sada poku\u0161avate malo vi\u0161e kontrolirati kalorije i vrijeme je da ih prebrojite. \u010cak i ako ste potpuno svjesni ove tehnike, vjerojatno ne obra\u0107ate toliko pa\u017enje na brojanje kalorija. Ponekad ne\u0161to zaboravi\u0161, tu i tamo ti ne\u0161to nedostaje, ignorira\u0161 koje pi\u0107e i eto ga, problem se ra\u0111a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Problem s pogre\u0161nim brojenjem kalorija mo\u017ee nastati ako ih <strong>naknadno upisujete<\/strong> jer se uvijek dogodi da ne\u0161to zaboravite. Ili \u010dak mo\u017eete pogre\u0161no procijeniti veli\u010dinu porcije i zapisati manju koli\u010dinu nego \u0161to ste zapravo pojeli. Kalorijski deficit mo\u017ee zahtijevati precizne vrijednosti koje ne\u0107ete posti\u0107i <strong>bez kori\u0161tenja kuhinjske vage.<\/strong> Nikada ne mo\u017eete savr\u0161eno procijeniti iznos.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0160to se mo\u017ee u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Brojanje va\u0161ih kalorija zahtijeva vi\u0161e preciznosti. Poku\u0161ajte unaprijed zapisati sve \u0161to konzumirate ili odmah po zavr\u0161enom objedu. Tako mo\u017eda ne\u0107ete ne\u0161to zaboraviti. Ne mo\u017eete samo procijeniti vrijednost svojih kalorija, iako \u0107e se va\u0161a procjena postupno pobolj\u0161avati upoznavanjem va\u0161e prehrane. Budite sigurni kako ste ih <strong>ispravno izra\u010dunali<\/strong> i slijedite zacrtani plan. <span style=\"color: #ff6600\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razne<strong> fitness aplikacije<\/strong> tako\u0111er vam mogu pomo\u0107i jer bilje\u017eenje kalorija \u010dine mnogo prakti\u010dnijim. <strong>Upotrijebite kuhinjsku vagu<\/strong> i izva\u017eite svoje porcije. Zapisujete te\u017einu sirovih namirnica, iz \u010dega se energija izra\u010dunava na najprecizniji mogu\u0107i na\u010din. Imajte na umu da kalorijski deficit ne dopu\u0161ta &#8220;dan varanja&#8221;. Me\u0111utim, ako vam se to dogodi, svakako <strong>ne zaboravite to zapisati.<\/strong> Ne biste trebali zanemariti pi\u0107a i \u010dinjenicu kako je o\u010dita <strong>razlika u vrijednostima izme\u0111u sirove i kuhane hrane.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"5_Ne_unosite_dovoljno_proteina\"><\/span>5. Ne unosite dovoljno proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sigurno jako dobro znate da ako \u017eelite dobiti mi\u0161i\u0107e, najva\u017enije je pove\u0107ati unos proteina. Ka\u017eete da vam je cilj smr\u0161avjeti, pa ne smatrate da je unos proteina bitan. Gubitak te\u017eine je sumnjivo spor i patite od nepodno\u0161ljivog osje\u0107aja gladi tijekom dijete. Jedan od razloga mo\u017ee biti \u010dinjenica da spomenuti proteini nisu toliko beskorisni \u010dak i kad ste na dijeti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proteini su va\u017eni za rast i obnovu stanica. Oni tako\u0111er imaju <strong>sposobnost za\u0161tite mi\u0161i\u0107a od pucanja,<\/strong> \u0161to \u0107ete posebno cijeniti na dijeti. Osim toga, od tri osnovna makronutrijenta proteini su <strong>najvi\u0161e zasi\u0107eni<\/strong> pa vam mogu pomo\u0107i kod neugodnih osje\u0107aja gladi. Ovu \u010dinjenicu pratilo je i 12-tjedno istra\u017eivanje koje je pokazalo da su ljudi \u010diji je unos proteina bio <strong>30% ukupnih kalorija dnevno pojeli 441 kaloriju manje i izgubili 5 kg.<\/strong> Proteini tako\u0111er mogu zamijeniti &#8220;one kola\u010de bez bra\u0161na i \u0161e\u0107era&#8221;, koji lako mogu dovesti do dodatnih kalorija. Imaju <strong>visoki toplinski u\u010dinak<\/strong>, koji se odnosi na energiju potrebnu za njihovu metabolizaciju. <span style=\"color: #ff6600\">[18 \u2013 \u206019]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/IMG_5157-1124x749.jpg\" alt=\"Dovoljan unos proteina va\u017ean je pri mr\u0161avljenju\" class=\"wp-image-284081\" width=\"843\" height=\"562\" title=\"Dovoljan unos proteina va\u017ean je pri mr\u0161avljenju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5157-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5157-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5157-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5157-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>To zna\u010di da <strong>pri probavi bjelan\u010devina tijelo sagorijeva najvi\u0161e kalorija od svih ostalih hranjivih tvari.<\/strong> Za usporedbu, toplinski u\u010dinak ugljikohidrata je oko 5 &#8211; 10%, ovisno o njihovoj vrsti. Za masti je 0 &#8211; 3%, a za proteine \u200b\u200bdo 20 &#8211; 30%. Zahvaljuju\u0107i toplinskom u\u010dinku, mo\u017eete sagorjeti malo vi\u0161e kalorija i tako olak\u0161ati mr\u0161avljenje. <span style=\"color: #ff6600\">[14 \u2013 \u206017]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas vi\u0161e zanima toplinski u\u010dinak i metabolizam, o njima mo\u017eete pro\u010ditati u \u010dlanku<a href=\"https:\/\/gymbeam.hr\/blog\/je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma\/\" class=\"ek-link\"> <span style=\"color: #ff6600\"><strong>Je li va\u0161 metabolizam usporen ili je naru\u0161en? 5 savjeta za ubrzanje metabolizma.<\/strong><\/span><\/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\"><strong>\u0160to se mo\u017ee u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Op\u0107e preporuke za unos proteina govore o 0,8 g po kilogramu tjelesne te\u017eine. Me\u0111utim, ovo je minimalna vrijednost za ljude koji vode sjedila\u010dki na\u010din \u017eivota. U slu\u010daju aktivnijih osoba, optimalnom se smatra vrijednost od <strong>1,2 &#8211; 2,2 g \/ kg, jer njihova tjelesna aktivnost zahtijeva ve\u0107i unos proteina.<\/strong> Specifi\u010dna koli\u010dina ovisi o <strong>nekoliko \u010dimbenika, poput razine tjelesne aktivnosti, na\u010dina \u017eivota, dobi<\/strong> i sli\u010dno. <span style=\"color: #ff6600\">[38 \u2013 \u206039]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste zabrinuti da ne poznajete dovoljno ovu temu, pro\u010ditajte na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/5-upozoravajucih-znakova-da-ne-unosite-dovoljno-proteina\/\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>5 upozoravaju\u0107ih znakova da ne unosite dovoljno proteina.<\/strong><\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U idealnom slu\u010daju,<strong> u va\u0161oj prehrani<\/strong> <strong>svaki obrok trebao bi sadr\u017eavati odre\u0111eni udio proteina.<\/strong> Usmjerite svoju prehranu na <strong>meso, jaja, biljne zamjene za meso (za vegane), <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">ribu<\/a>, mahunarke ili mlije\u010dne proizvode<\/strong>, koji su me\u0111u najboljim izvorima proteina. Dodaci prehrani tako\u0111er su vrlo u\u010dinkoviti, \u0161to mo\u017ee pobolj\u0161ati va\u0161 unos proteina uz pomo\u0107 kvalitetne <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">sirutke<\/span><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">bio vegan proteina <\/span><\/a> ili <span style=\"color: #ff6600\">vi\u0161ekomponentnog proteina. [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Trening_vam_nije_dovoljan\"><\/span>6. Trening vam nije dovoljan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pazite na kalorije i poku\u0161avate redovito vje\u017ebati. Problem je u tome \u0161to ve\u0107inu svog vremena u teretani tro\u0161ite na presvla\u010denje i fotografiranje pred ogledalom. Dodajte tome jo\u0161 nekoliko razgovora, a kad napokon do\u0111e red na vje\u017ebu, zapravo to vi\u0161e i ne \u017eelite. Napravite nekoliko serija kako vam se sve ne bi \u010dinilo kao izgubljeno vrijeme i ku\u0107i odlazite gotovo svje\u017ei. U ovakvom slu\u010daju, o\u010dito je da vam treninzi zapravo ne\u0107e pomo\u0107i da smr\u0161avite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedna od <em>Medicine &amp; Science in Sports &amp; Exercise<\/em> studija zaklju\u010dila je da biste za <strong>u\u010dinkovito mr\u0161avljenje trebali imati na tjednoj bazi 225-420 minuta tjelesne aktivnosti umjerenog intenziteta.<\/strong> Gornja granica ove preporuke odgovara to\u010dno jednom satu aktivnosti svaki dan. Me\u0111utim, va\u017eno je <strong>redovito<\/strong> odr\u017eavati ovu aktivnost. <span style=\"color: #ff6600\">[20]<\/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\"><strong>\u0160to se mo\u017ee u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Postoje dvije glavne vrste vje\u017ebi &#8211; <strong>aerobne i anaerobne<\/strong>. U prvom slu\u010daju rije\u010d je o treningu izdr\u017eljivosti, u kojem se naj\u010de\u0161\u0107e koriste velike skupine mi\u0161i\u0107a, poput ruku i nogu. Podr\u017eava <strong>cirkulaciju kisika u krvi i dovodi do ubrzanog disanja.<\/strong> Dobar primjer je tr\u010danje ili vo\u017enja bicikla. Anaerobne vje\u017ebe uklju\u010duju kratke, ali intenzivne do eksplozivne aktivnosti, poput treninga snage s velikim utezima ili sprinta. Tijekom ovih vje\u017ebi, <strong>potro\u0161nja kisika ve\u0107a je od opskrbe, a tijelo se prvenstveno pokre\u0107e energijom pohranjenom u mi\u0161i\u0107ima.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aerobni trening odvija se <strong>manjim intenzitetom<\/strong>. Zahvaljuju\u0107i tome, aerobne vje\u017ebe mo\u017eete<strong> raditi dulje<\/strong> i <strong>mo\u017eete sagorjeti vi\u0161e kalorija.<\/strong> Dobar primjer je vo\u017enja biciklom na koju \u0107ete vjerojatno mo\u0107i provesti nekoliko sati. Nasuprot tome, mo\u017eemo upotrijebiti primjer treninga snage, koji je jedna od anaerobnih vrsta vje\u017ebi. Djeluje s <strong>velikim optere\u0107enjem<\/strong> na na\u0161e tijelo, \u0161to zna\u010di <strong>znatan stres.<\/strong> To naru\u0161ava normalno stanje na\u0161eg unutarnjeg okru\u017eenja i pove\u0107ava razinu hormona stresa nekoliko sati nakon vje\u017ebanja. Zatim dolazi faza dovo\u0111enja tijela u mirovanje (homeostaza), koja je povezana s pove\u0107anom potro\u0161njom kisika. To se o\u010dituje <strong>pove\u0107anom potro\u0161njom energije nekoliko sati nakon treninga.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kombinacija aerobnog i anaerobnog treninga, na primjer u obliku spomenutog treninga snage, tako se pokazala kao <strong>najbolji izbor<\/strong> za poticanje mr\u0161avljenja. Tako\u0111er biste trebali biti sigurni da ste se skroz unijeli u svoj trening. Usredoto\u010dite se na svaki potez i motivirajte se dobrom listom pjesama. Poku\u0161ajte imati jaku volju, jer va\u017eno je ustrajati i dosljedno raditi na sebi. Za vi\u0161e savjeta kako to \u010diniti pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/samodisciplina-kljuc-uspjeha-u-sportu-i-zivotu\/\" class=\"ek-link\"><strong>Samodisciplina: klju\u010d uspjeha u sportu i \u017eivotu.<\/strong> <\/a>[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/DSC01829-1-749x1124.jpg\" alt=\"Nedostatak uobi\u010dajenog kretanja tijekom dana mo\u017ee sprije\u010diti gubitak te\u017eine\" class=\"wp-image-284115\" title=\"Nedostatak uobi\u010dajenog kretanja tijekom dana mo\u017ee sprije\u010diti gubitak te\u017eine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC01829-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC01829-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC01829-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC01829-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC01829-1-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Nedostaje_vam_prirodno_kretanje_tijekom_dana\"><\/span>7. Nedostaje vam prirodno kretanje tijekom dana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vrlo dobro znate da va\u0161 napor da smr\u0161avite ne\u0107e uspjeti bez treninga. Iako niste ljubitelj tjelovje\u017ebe, trening uspijevate zavr\u0161iti tri puta tjedno. Nakon toga se s dobrim osje\u0107ajem vra\u0107ate sjede\u0107oj rutini, misle\u0107i da ste danas dobro pro\u0161li i da mo\u017eete staviti noge na stol. Zatim pogledate svoje prijatelje koji \u010dak i ne vje\u017ebaju, ali su i dalje vitkiji i sposobniji. Pa, jeste li \u010duli za mo\u0107 prirodnog kretanja?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/\" class=\"ek-link\">NEAT, ili termogeneza aktivnosti bez vje\u017ebanja,<\/a><\/span> poznat je izraz za sve kalorije sagorijevane tijekom uobi\u010dajenih radnji tijekom dana. Ovaj broj mo\u017ee puno zna\u010diti u va\u0161em poku\u0161aju da smr\u0161avite. Recimo da ako vje\u017ebate tri puta tjedno, mo\u017eete sagorjeti oko 400 kcal po svakom treningu. Zatim postoje pojedinci koji se neprestano kre\u0107u tijekom dana. Naviknuti su svuda pje\u0161ice, hodati tisu\u0107ama koraka, nositi te\u0161ke torbe za kupovinu, tr\u010dati uz stepenice do stana, obavljati ku\u0107anske poslove i povremeno voziti bicikl. Mo\u017eda se ne \u010dini tako, ali ove prirodne aktivnosti mogu sagorjeti mnogo vi\u0161e kalorija nego va\u0161 trening.<span style=\"color: #ff6600\"> [41]<\/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\"><strong>\u0160to se mo\u017ee u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Poku\u0161ajte razmisliti o svojoj dnevnoj rutini i prona\u0111ite na\u010dine da joj dodate vi\u0161e prirodnih radnji. Najlak\u0161i na\u010din da potro\u0161ite vi\u0161e energije tijekom dana je <strong>vi\u0161e hodati<\/strong>. <strong>Ne izbjegavajte stepenice, parkirajte dalje od odredi\u0161ta<\/strong> ili planirajte izolirane <strong>20-minutne \u0161etnje.<\/strong> Poku\u0161ajte svaki dan <strong>dosegnuti odre\u0111eni broj koraka<\/strong> &#8211; u tome vam mo\u017ee pomo\u0107i pedometar na va\u0161em pametnom telefonu.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Tako\u0111er se mo\u017eete oprostiti od stolice i <strong>sjedenje zamijeniti stajanjem.<\/strong> Razlika u kalorijama izme\u0111u te dvije aktivnosti nije velika, ali ve\u0107a je vjerojatnost da \u0107ete se kretati dok stojite. Upamtite tako\u0111er da <strong>ku\u0107anski poslovi<\/strong> mogu biti dobar pomo\u0107nik u sagorijevanju kalorija. Ova \u0107e \u010dinjenica poslu\u017eiti kao motivacija za svakodnevne aktivnosti koje se mnogima ne svi\u0111aju. <span style=\"color: #ff6600\">[42]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Spavanje_je_za_vas_bespotreban_luksuz\"><\/span>8. Spavanje je za vas bespotreban luksuz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerojatno vam je poznat ovaj uobi\u010dajeni scenarij u u\u017eurbanom svijetu u kojem \u017eivimo. Mnogo se stvari gurne u stranu i vjerojatno niste jedini koji odga\u0111a san zbog toga. Nakon posla ili \u0161kole, imate svoj raspored i poku\u0161avate pohvatati razne hobije ili vrijeme s prijateljima. Kad nave\u010der do\u0111ete ku\u0107i, Netflix vas ve\u0107 \u010deka i lako je zaboraviti na vrijeme i odvaliti jednu epizodu serije za drugom. Jutarnja budilica postaje prokletstvo koje produ\u017eujete barem tri puta. Svi\u0111alo vam se to ili ne, ova rutina izravno utje\u010de na va\u0161e napore da smr\u0161avite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studije pokazuju da <strong>lo\u0161 san mo\u017ee pove\u0107ati rizik od pretilosti i dijabetesa<\/strong>. Pored toga, nedostatak sna mo\u017ee se manifestirati i drugim popratnim simptomima koji mogu izravno utjecati na va\u0161e napore da smr\u0161avite, poput <strong>pove\u0107anog apetita za slatkom ili kalori\u010dnom hranom<\/strong>. To je zbog \u010dinjenice da nedostatak sna smanjuje razinu leptina. Njegova smanjena koncentracija ukazuje va\u0161em tijelu da ste gladni, \u010dak i ako niste. Naprotiv, razine grelina u va\u0161em organizmu se pove\u0107avaju. Ako vrijednost postane previsoka, va\u0161em tijelu govori da ste gladni, te vam se apetit posljedi\u010dno pove\u0107ava. Nedostatak sna tako\u0111er ima negativan u\u010dinak na druge hormone. Na primjer, sni\u017eava razinu testosterona, koji igra va\u017enu ulogu u mr\u0161avljenju i postizanju mi\u0161i\u0107a. Na lu\u010denje testosterona uglavnom utje\u010de duljina i kvaliteta samog sna.<span style=\"color: #ff6600\"> [21] [43]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas vi\u0161e zanima ovo pitanje, pro\u010ditajte na\u0161 \u010dlanak<span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" class=\"ek-link\"><strong> \u0160to se doga\u0111a s va\u0161im tijelom kad ne spavate dovoljno?<\/strong><\/a><\/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\"><strong>\u0160to se mo\u017ee u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Naj\u010de\u0161\u0107e preporuke govore o <strong>7-9 sati sna.<\/strong> Me\u0111utim, svatko od nas ima razli\u010dite potrebe u tom pogledu. Dakle, ako se ujutro ne osje\u0107ate dobro i ne mo\u017eete zamisliti dan bez kave, vjerojatno biste trebali u\u010diniti ne\u0161to po tom pitanju. Op\u0107im <strong>nedostatkom sna smatra se spavanje manje od 6 sati.<\/strong> Me\u0111utim, prema CDC -u, ne biste trebali spavati manje od 7 sati. Poku\u0161ajte kod ku\u0107e <strong>stvoriti mirno okru\u017eenje<\/strong> <strong>koje je mra\u010dno, tiho i ugodno.<\/strong> Tako\u0111er ne biste trebali <strong>kasno konzumirati <a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">kofein<\/a>.<\/strong> Problemi sa spavanjem tako\u0111er mogu biti uzrokovani <strong>plavim svjetlom<\/strong> koje se pojavljuje na zaslonu va\u0161eg pametnog telefona. Me\u0111utim, razli\u010diti <a href=\"https:\/\/gymbeam.hr\/za-bolji-san\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">dodaci prehrani<\/span><\/strong><\/a> isto mogu pobolj\u0161ati va\u0161 san. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/melatonin-gymbeam.html\" class=\"ek-link\">Melatonin<\/a> <\/span>je jedan od najpopularnijih, jer mo\u017ee ubrzati potrebno vrijeme za zaspati. <span style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-07-at-14.32.46-899x1124.jpeg\" alt=\"Dani varanja ne idu pod ruku s naporima da smr\u0161avite\" class=\"wp-image-284130\" title=\"Dani varanja ne idu pod ruku s naporima da smr\u0161avite\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-07-at-14.32.46-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-07-at-14.32.46-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-07-at-14.32.46-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-07-at-14.32.46.jpeg 1280w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Vikendom_gubite_kontrolu\"><\/span>9. Vikendom gubite kontrolu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Redovito vje\u017ebate i poku\u0161avate dr\u017eati kalorije pod kontrolom. Ali onda pojedete par \u010dokoladica, jednom tjedno po\u010dastite se brzom hranom i pretvarate se da se ni\u0161ta nije dogodilo. Ili ste pak ustrajni i radite sve kako treba, ali kad do\u0111e vikend, vrijeme je za izlazak bez ikakvih ograni\u010denja. Vrijeme je za lijep izbor gaziranih pi\u0107a ili \u010dak alkohola. Uop\u0107e ni ne primje\u0107ujete kako uskoro vrludate i izlazite iz trgovine s \u0107evapima. U jednoj ruci imate veliki D\u00f6ner, a u drugoj XXL kolu. Prije nego nastavite, trebali biste znati ako radite navedeno, svi va\u0161i napori da smr\u0161avite su uzaludni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako <strong>&#8220;varanje&#8221;<\/strong> mo\u017ee biti dio prehrane, trebalo bi biti <strong>planirano, kalorijski izra\u010dunato i samo privremeno dopu\u0161tenje da pojedete ne\u0161to \u0161to se ne uklapa u va\u0161u prehranu.<\/strong> Ovaj se postupak oslanja na \u010dinjenicu da \u0107ete, ako se prepustite kratkom vremenskom u\u017eitku, puno dulje mo\u0107i slijediti strogu dijetu. U praksi se pod &#8220;varanjem&#8221; primjenjuje &#8211; samo jedan obrok (cheat obroci) ili dan varanja (cheat dani) koji podrazumijeva vi\u0161e nedopu\u0161tenih obroka . Metode varanja vrlo su <strong>varijabilne i njihovo uklju\u010divanje u va\u0161 kalorijski plan ovisi o va\u0161im \u017eeljama i ciljevima.<\/strong> Ne postoji univerzalni obrazac za varanje, ali naj\u010de\u0161\u0107e se to \u010diniti jednom ili dva puta tjedno. <span style=\"color: #ff6600\">[23]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0160to se mo\u017ee u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Prije svega, <strong>prestanite kriviti sebe i nau\u010dite si oprostiti.<\/strong> Svatko od nas ponekad ima lo\u0161iji dan, ali nakon njega se poku\u0161avamo \u0161to prije vratiti na pravi put. Ako tek po\u010dinjete sa skidanjem kilograma, vjerojatno nije prikladno odmah pomisliti na dan varanja tijekom kojeg biste se prejedali i pokvarili napredak. Bit \u0107e u\u010dinkovitije ako se povremeno po\u010dastite slatki\u0161ima i uvrstite ih u kalorijski unos. Zahvaljuju\u0107i tome, ne morate se odre\u0107i svojih omiljenih pogodnosti, a da pritom ne izgubite i rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imajte na umu da preskakanje obroka nije isto \u0161to i cheat obrok. Ova je metoda primamljiva, no tako \u0107ete prije osjetiti glad te \u0107ete u kona\u010dnici pojesti dvostruko vi\u0161e. To onda mo\u017ee pridonijeti pove\u0107anju tjelesne te\u017eine. Poku\u0161ajte <strong>odabrati obroke<\/strong> u svom kalorijskom planu <strong>koji vam se svi\u0111aju i mo\u017eete zamisliti da jedete mnogo du\u017ee<\/strong>. Poku\u0161ajte tako\u0111er uklju\u010diti svoju omiljenu hranu (\u010dak i kalori\u010dnu), ali naravno u razumnoj koli\u010dini. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/\" target=\"_blank\" aria-label=\"Fleksibilna dijeta (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fleksibilna dijeta<\/a><\/span><a href=\"https:\/\/gymbeam.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/\" target=\"_blank\" aria-label=\"  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a>temelji se na ovom principu, a mnogima je to daleko ugodnije od drasti\u010dnih dijeta.<span style=\"color: #ff6600\"> [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_Ne_obracate_paznju_na_tekuce_kalorije\"><\/span>10. Ne obra\u0107ate pa\u017enju na teku\u0107e kalorije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pla\u0161e vas kalorije iz obroka, a popratili ste svoj zdravi ru\u010dak kolom ili nekim drugim izvorom sode? Ponekad se ovom miksanju pridru\u017ee pivo, vino, sok, smoothie ili \u010dak \u017eestoki alkohol. Posebno su ljeti vrlo primamljiva razli\u010dita osvje\u017eavaju\u0107a pi\u0107a, ali doslovno pucaju od sadr\u017eanih <a href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\" class=\"ek-link\"><span style=\"color: #ff6600\">teku\u0107ih kalorija.<\/span><\/a> A to svakako mo\u017ee biti razlog za\u0161to ne mo\u017eete smr\u0161aviti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zasla\u0111enim pi\u0107ima unijet \u0107ete <strong>teku\u0107e kalorije koje naj\u010de\u0161\u0107e nemaju nikakvu drugu korist za vas.<\/strong> U jednoj limenci kole lako se mo\u017ee kriti i do <strong>10 kockica \u0161e\u0107era (pribli\u017eno 142 kcal).<\/strong> Drugi problem sa zasla\u0111enim napitcima je taj \u0161to <strong>ljudi, nakon \u0161to su ih konzumirali, unose puno kalorija koje im ne pru\u017eaju jednak osje\u0107aj sitosti kao i kalorije unesene krutom hranom. <\/strong>Studije tako\u0111er sugeriraju da ljudi ne nadokna\u0111uju visok sadr\u017eaj kalorija u slatkim pi\u0107ima konzumiraju\u0107i manje hrane. Unos kalorija se tako\u0111er pove\u0107ava ispijanjem <strong>alkohola (pribli\u017eno 7 kcal \/ g),<\/strong> \u0161to mo\u017ee prevladati va\u0161e barijere u \u017eudnji za slatkom ili nezdravom hranom. Zatim su tu va\u0161i omiljeni smoothiji ili sokovi, koji osim \u0161to sadr\u017ee vitamine imaju i ogroman dio kalorija, koji vam obi\u010dno ne trebaju. <span style=\"color: #ff6600\">[25 \u2013 \u206027]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/08\/iStock-1092171088-_-OK__-1124x750.jpg\" alt=\"Ne obra\u0107ate pa\u017enju na teku\u0107e kalorije\" class=\"wp-image-284240\" width=\"843\" height=\"563\" title=\"Ne obra\u0107ate pa\u017enju na teku\u0107e kalorije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1092171088-_-OK__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1092171088-_-OK__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1092171088-_-OK__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1092171088-_-OK__-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0160to se mo\u017ee u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Op\u0107enito, najbolje je <strong>piti \u010distu ili gaziranu mineralnu vodu<\/strong>. Ako niste ljubitelj vode, postoji mnogo na\u010dina na koji je mo\u017eete aromatizirati bez unosa desetaka kalorija. Vrlo jednostavno rje\u0161enje je <strong>vr\u010d vode s limunom i mentom<\/strong>, koji mo\u017eete pobolj\u0161ati ledom tijekom vru\u0107ih dana. <a href=\"https:\/\/gymbeam.hr\/bio-matcha-prah-vanavita.html\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>\u010caj<\/strong><\/span>,<\/a> <strong><span style=\"color: #ff6600\">popularni <a href=\"https:\/\/gymbeam.hr\/bcaa\" class=\"ek-link\">BCAA<\/a><\/span><\/strong>&nbsp;ili <a href=\"https:\/\/gymbeam.hr\/instant-napitak-bolero.html\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>instant napitak<\/strong><\/span><\/a> s minimalno kalorija tako\u0111er vam mogu pobolj\u0161ati okus \u010diste vode. Mo\u017eete posegnuti i za <a href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>ionskim<\/strong><\/span><\/a> ili <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/moxy-daily-330-ml-gymbeam.html\" class=\"ek-link\">RTD<\/a><\/span> pi\u0107ima<\/strong>, koji \u0107e tako\u0111er nadoknaditi ione izgubljene znojenjem tijekom treninga, a istovremeno su puni vitamina.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"11_Vrtite_se_u_krugu_apsurdnih_dijeta\"><\/span>11. Vrtite se u krugu apsurdnih dijeta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vrijeme je da otvorite Google i kona\u010dno prona\u0111ete dijetu koja \u0107e vam omogu\u0107iti tijelo iz snova. Slijedite moto &#8211; \u0161to stro\u017ee, to bolje, jer ju\u010der je ve\u0107 bilo prekasno za rezultate. Nakon dva tjedna ustanovit \u0107ete da ne mo\u017eete funkcionirati na ovoj dijeti jo\u0161 jedan dan. Me\u0111utim, samo slabi odustaju, pa tra\u017eite neku drugu dijetu koja \u0107e prije ili kasnije zavr\u0161iti na isti na\u010din. Nakon pola godine izbrojali ste vi\u0161e poku\u0161aja nego izgubljenih kilograma i stvara se problem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cinjenica je, me\u0111utim, da <strong>ve\u0107ina dijeta, bez obzira na njihovu sr\u017e, rezultira kratkotrajnim gubitkom te\u017eine. Mnoge dijete djeluju, ali dugoro\u010dno nisu odr\u017eive.<\/strong> Takve dijete sugeriraju izbacivanje jedne ili grupe namirnica iz va\u0161e prehrane, a budu\u0107i da nemate mnogo izbora, nailazite na brutalni deficit. To uzrokuje brzo mr\u0161avljenje, koje, kao \u0161to je ve\u0107 spomenuto, dugoro\u010dno nije odr\u017eivo. Vrtnja u krugu razli\u010ditih dijeta tako\u0111er mo\u017ee uzrokovati takozvani <strong>yo-yo efekt<\/strong>, kojim \u0107ete vratiti ranije izgubljene kilograme, a mo\u017eda i neke dodatne. Osim toga, ovakav postupak vas ne u\u010di zdravim prehrambenim navikama i mo\u017ee biti frustriraju\u0107i nakon odre\u0111enog vremena.<span style=\"color: #ff6600\"> [28]<\/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\"><strong>\u0160to se mo\u017ee u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Kada poku\u0161avate smr\u0161avjeti, trebali biste se <strong>vi\u0161e usredoto\u010diti na dugoro\u010dno odr\u017eiv na\u010din prehrane.<\/strong> Takav na\u010din prehrane koji vam ne bi trebao uzrokovati svakodnevne muke. To bi trebao biti plan koji mo\u017eete slijediti ne samo ovaj tjedan, ve\u0107 i idu\u0107ih nekoliko mjeseci. Klju\u010d uspjeha je <strong>slo\u017eena prehrana koja postaje dio va\u0161eg \u017eivota.<\/strong> Ako \u017eelite zadr\u017eati zdrave prehrambene navike, poku\u0161ajte dodati <strong>vi\u0161e vo\u0107a, proteina i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a><\/strong> u svoju prehranu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poku\u0161ajte pripremiti <strong>manje kalori\u010dnu varijaciju svog omiljenog kola\u010da<\/strong> i potra\u017eite zdrave <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/proteinski-snackovi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zalogaje<\/a>.<\/span> Nastojte <strong>smanjiti koli\u010dinu \u0161e\u0107era, masti i soli,<\/strong> ali obratite pa\u017enju i na <strong>veli\u010dinu svojih obroka.<\/strong> Poku\u0161ajte <strong>postepeno provoditi promjene,<\/strong> tako da one ne bi trebale biti tako nagle i bit \u0107e vam puno lak\u0161e naviknuti se na njih.<span style=\"color: #ff6600\"> [29 \u2013 \u206030]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda \u0107e vas u ovim nastojanjima inspirirati na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>\u0160to je zdrava prehrana i kako nau\u010diti jesti zdravo?<\/strong><\/span><\/a><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"12_Jedete_puno_rafiniranih_ugljikohidrata_i_visoko_preradenu_hranu\"><\/span>12. Jedete puno rafiniranih ugljikohidrata i visoko prera\u0111enu hranu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nema ni\u0161ta bolje nego zapo\u010deti dan mirisnim svje\u017eim bijelim kruhom koji je ina\u010de sastavan dio va\u0161e prehrane. Kada do\u0111e vrijeme za me\u0111uobrok, poku\u0161avate se kontrolirati pa odabirete kola\u010di\u0107e s rije\u010di fitness na pakiranju. No, pomnijim pregledom sastava lako \u0107ete otkriti da imaju gotovo istu koli\u010dinu \u0161e\u0107era kao i obi\u010dni slatki\u0161i. Za ru\u010dak vas \u010deka salata od <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a>, ali je upotpunjena mesom s pomfritom i ke\u010dapom. Zatim neki mali desert, najvjerojatnije ne\u0161to jako obra\u0111eno. Ta hrana, \u010dak i u malim koli\u010dinama, sadr\u017ei ogromnu koli\u010dinu kalorija. To su sve rafinirani ugljikohidrati koje je bolje zamijeniti zdravijom verzijom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rafinirani ugljikohidrati \u010desto imaju <strong>malo vlakana i visok glikemijski indeks. To zna\u010di da ih tijelo brzo probavlja i osje\u0107aj sitosti \u0107e trajati vrlo kratko.<\/strong> Osim toga, uzrokuju velike fluktuacije razine \u0161e\u0107era u krvi, zbog \u010dega ste prili\u010dno gladni. To vas onda tjera da posegnete za vi\u0161e hrane, \u0161to mo\u017ee pridonijeti prejedanju i vi\u0161ku kalorija. Dugotrajna istra\u017eivanja tako\u0111er su pokazala da je <strong>konzumacija rafiniranih ugljikohidrata povezana s pove\u0107anjem masno\u0107a na trbuhu.<\/strong> <span style=\"color: #ff6600\">[31 \u2013 \u206033]<\/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\"><strong>\u0160to se mo\u017ee u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Usredoto\u010dite se na <strong>unos zdravih ugljikohidrata s niskim glikemijskim indeksom.<\/strong> Osje\u0107aj sitosti trajat \u0107e vam puno dulje nakon konzumiranja i ne\u0107e vas prisiliti na prejedanje. To su, primjerice, <a href=\"https:\/\/gymbeam.hr\/suseno-voce\" class=\"ek-link\"><span style=\"color: #ff6600\">vo\u0107e<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>, mahunarke, bijeli jogurt, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" class=\"ek-link\">ora\u0161asti plodovi<\/a><\/span>, jaja i razne vrste mesa. Klasi\u010dnu bijelu tjesteninu mo\u017eete zamijeniti <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/smedja-riza-dugog-zrna-country-life.html\" class=\"ek-link\">integralnom<\/a><\/span> ili <span style=\"color: #ff6600\">niskokalori\u010dnom ri\u017eom<\/span> koja ima gotovo nula ugljikohidrata, \u0161e\u0107era i masti.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/foto-1124x810.jpeg\" alt=\"Ne biste trebali jesti previ\u0161e rafiniranih ugljikohidrata i prera\u0111enu hranu dok poku\u0161avate smr\u0161aviti.\" class=\"wp-image-284146\" width=\"843\" height=\"608\" title=\"Ne biste trebali jesti previ\u0161e rafiniranih ugljikohidrata i prera\u0111enu hranu dok poku\u0161avate smr\u0161aviti.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/foto-1124x810.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/foto-400x288.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/foto-1536x1107.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/foto-2048x1476.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"13_Zelite_sve_ili_nista\"><\/span>13. \u017delite sve ili ni\u0161ta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Doslovno ste isklju\u010dili sve nezdravo i prestali jesti prera\u0111enu hranu, peciva, sireve, mlije\u010dne proizvode i razne grickalice. U osnovi, \u017eivite samo od piletine, vo\u0107a i povr\u0107a. Na prvi pogled mo\u017ee izgledati savr\u0161eno i radujete se \u0161to \u0107ete vidjeti prve rezultate nakon iznena\u0111uju\u0107eg trenutka preobrazbe. Nakon ovoga suo\u010davate se sa smo\u010dnicom u kojoj se krije ukusna mlije\u010dna \u010dokolada. Nakon \u0161to ju konzumirate, smatrate kako vam je plan propao i prestajete brinuti o prehrani. Tada otvorite XXL pakiranje \u010dipsa, stavite film i sve zalijete pivom. Sljede\u0107eg jutra gri\u017enja savjesti vas tjera da se vratite i poku\u0161ate ponovo, ali znate da \u0107e se ovaj neuspjeh ponoviti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Funkcioniranje na gore opisani na\u010din relativno je <strong>destruktivan ciklus koji ide iz krajnosti u krajnost.<\/strong> Na\u010din razmi\u0161ljanja sve ili ni\u0161ta dr\u017ei vas u stalnom krugu pobjeda i poraza, \u0161to vas postupno \u010dini sve nezadovoljnijima. Da ne spominjem da \u0107e vam se ljudi oko vas najvjerojatnije podsmjehivati kako ste svoj put zapo\u010dinjali pet puta mjese\u010dno. <span style=\"color: #ff6600\">[34]<\/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\"><strong>\u0160to se mo\u017ee u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Poku\u0161ajte svoje negativne misli o neuspjehu <strong>zamijeniti realnijim ciljevima.<\/strong> Nau\u010dite cijeniti sebe. Umjesto razmi\u0161ljanja o neuspjehu, razmislite o tome <strong>koliko ste drugih \u017eivotnih postignu\u0107a ve\u0107 imali.<\/strong> Usredoto\u010dite se na svoje <strong>vrline<\/strong> kako biste lak\u0161e kontrolirali trening i prehranu. Pomirite se s \u010dinjenicom da u \u017eivotu postoje neuspjesi, te ih poku\u0161ajte iskoristiti za<strong> korak&nbsp;naprijed.<\/strong> <span style=\"color: #ff6600\">[35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"14_Nemate_podrsku\"><\/span>14. Nemate podr\u0161ku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Potrebno je mnogo hrabrosti i odlu\u010dnosti da se naprave prvi koraci na putu ka zdravijem sebi. Va\u0161a odluka je jasna i mislite to ozbiljno. Me\u0111utim, napor da smr\u0161avite kompliciraju va\u0161a obitelj i prijatelji, koji vam se podsmjehuju i svima je jasno da vam uop\u0107e ne vjeruju. S vremenom po\u010dne\u0161 vjerovati da to ne mo\u017ee\u0161 i tvoje putovanje zavr\u0161ava.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koliko god to bilo glupo, ljudi se zaista ismijavaju sa zdravom prehranom. Pogotovo u sredinama gdje takvo \u0161to nije uobi\u010dajeno i oni sami to nikada ne bi ni uzeli u obzir. \u010cinjenica je da gubitak od nekoliko kilograma nije lagan, a cijeli proces dodatno ote\u017eava ismijavanje ljudi oko vas. <span style=\"color: #ff6600\">[34]<\/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\"><strong>\u0160to se mo\u017ee u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Ako smatrate da vam nedostaje dovoljna podr\u0161ka drugih, <strong>poku\u0161ajte otvoreno razgovarati sa svojom obitelji i prijateljima.<\/strong> Objasnite im o \u010demu se radi i kako vam zdravlje puno zna\u010di, a bili biste zahvalni ako vas prestanu podcjenjivati. Ako podr\u0161ka ne funkcionira na pravilan na\u010din, imajte na umu da <strong>mr\u0161avite zbog sebe<\/strong>, a ne zbog drugih. Poku\u0161ajte zanemariti negativne komentare i <strong>ne dopustite im da utje\u010du na va\u0161e<\/strong> <strong>napore<\/strong>. Odbijte nezdravu hranu \u010dak i ako vam je nude va\u0161i voljeni i dr\u017eite se svoje motivacije. Usredoto\u010dite se na svoj napredak, postavite kratkoro\u010dne ciljeve i pove\u017eite se s nekim u svojoj okolini tko ima isti cilj. Pra\u0107enje motivacijskih profila ljudi koji su postigli ono \u010demu te\u017eite tako\u0111er mo\u017ee pomo\u0107i. <span style=\"color: #ff6600\">[36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/IMG_9600-1124x749.jpeg\" alt=\"Podr\u0161ka bli\u017enjih tako\u0111er je va\u017ena pri mr\u0161avljenju\" class=\"wp-image-284160\" width=\"843\" height=\"562\" title=\"Podr\u0161ka bli\u017enjih tako\u0111er je va\u017ena pri mr\u0161avljenju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_9600-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_9600-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_9600-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_9600-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"15_Zdravstvena_pitanja\"><\/span>15. Zdravstvena pitanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161a motivacija djeluje poput \u0161arma. Redovito vje\u017ebate i uspijevate se dr\u017eati kalorijskog deficita koji ste odredili. Moglo bi se re\u0107i da sve ide kako treba. Odnosno, sve dok ne saznate da se broj na vagi ne kre\u0107e u pravom smjeru. Me\u0111utim, va\u0161i napori izgledaju besprijekorno, pa je vrijeme da dobro razmislite gdje bi mogao biti problem. Jeste li zaboravili uzeti u obzir zdravstvene probleme?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neki <strong>zdravstveni problemi mogu dovesti do debljanja<\/strong> ili vam ote\u017eati gubitak kilograma. Primjeri uklju\u010duju:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hipotireoza<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/pcos-sindrom-s-kojim-bi-svaka-zena-trebala-biti-upoznata\/\" class=\"ek-link\"><span style=\"color: #ff6600\">sindrom policisti\u010dkih jajnika<\/span><\/a><\/li>\n\n\n\n<li>apneja tijekom spavanja<\/li>\n\n\n\n<li>neke vrste lijekova<\/li>\n\n\n\n<li>kroni\u010dni stres<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovaj posljednji faktor poti\u010de osloba\u0111anje hormona zvanog <strong>kortizol,<\/strong> koji utje\u010de na brojne procese u cijelom tijelu. Njegovu razinu pove\u0107avaju osje\u0107aji tjeskobe, tuge i spomenuti kroni\u010dni stres. To mo\u017ee dovesti <strong>do slabljenja imuniteta, pove\u0107anja krvnog tlaka ili postizanja te\u017eine u abdominalnom podru\u010dju.<\/strong><span style=\"color: #ff6600\"> [2] [37]<\/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\"><strong>\u0160to se mo\u017ee u\u010diniti po tom pitanju?<\/strong><\/h3>\n\n\n\n<p>Ako mislite da ste pod utjecajem ovih ili drugih zdravstvenih stanja koja vas sprje\u010davaju u gubitku te\u017eine, <strong>razgovarajte sa svojim lije\u010dnikom<\/strong> o drugim mogu\u0107nostima. Tako\u0111er poku\u0161ajte <strong>redovito odlaziti na preventivne preglede i testiranja<\/strong>. Ne zaboravite obavijestiti svog lije\u010dnika o svim problemima, ali i sumnjama koje vas mu\u010de. Pregledajte se i slijedite sve propisane tretmane.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Koja_je_pouka\"><\/span>Koja je pouka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iz navedenih podataka proizlazi da poku\u0161aj mr\u0161avljenja mo\u017ee biti popra\u0107en raznim preprekama. Ako ste odlu\u010dili napraviti prvi korak, va\u017eno je ne odustati. Kao \u0161to vidite, svaki problem ima rje\u0161enje, a na vama je kako \u0107ete mu pristupiti. Imajte na umu da je klju\u010d uspjeha kalorijski deficit i koli\u010dina fizi\u010dke aktivnosti povezana s njim. Brojite svoje kalorije \u0161to je to\u010dnije mogu\u0107e i ne poku\u0161avajte mjeriti napredak samo vaganjem. Osim toga, izbjegavajte drasti\u010dne dijete koje \u0107e zabraniti sve \u0161to vam padne na pamet. Prona\u0111ite svoj idealan put koji \u0107e biti odr\u017eiv i zdrav, \u0161to je u kona\u010dnici najva\u017enije. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Odlu\u010dili ste smr\u0161aviti, ali izgleda da vam ne ide onako kako ste planirali? Poku\u0161ajte sagledati razloge i njihova rje\u0161enja u na\u0161em \u010dlanku.<\/p>\n","protected":false},"author":120,"featured_media":284191,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":19,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6476,6368,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-298326","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-dijeta-hr","9":"tag-mrsavljenje-hr","10":"tag-zdrav-nacin-zivota-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 razloga zbog kojih ne mo\u017eete smr\u0161aviti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Odlu\u010dili ste smr\u0161aviti, ali izgleda da vam ne ide onako kako ste planirali? Poku\u0161ajte sagledati razloge i njihova rje\u0161enja u na\u0161em \u010dlanku.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"15 razloga zbog kojih ne mo\u017eete smr\u0161aviti - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Odlu\u010dili ste smr\u0161aviti, ali izgleda da vam ne ide onako kako ste planirali? Poku\u0161ajte sagledati razloge i njihova rje\u0161enja u na\u0161em \u010dlanku.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-06T10:34:20+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-03T14:15:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/07\/15-moznych-dovodov-ktore-kazia-chudnutie.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"30 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/\"},\"author\":{\"name\":\"Ondrej D\u017eurd\u017een\u00edk\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/703ae2d8f0792227d20499ecd1508ef5\"},\"headline\":\"15 razloga zbog kojih ne mo\u017eete smr\u0161aviti\",\"datePublished\":\"2021-10-06T10:34:20+00:00\",\"dateModified\":\"2023-07-03T14:15:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/\"},\"wordCount\":5808,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/15-moznych-dovodov-ktore-kazia-chudnutie.png\",\"keywords\":[\"dijeta\",\"mr\u0161avljenje\",\"zdrav na\u010din \u017eivota\"],\"articleSection\":[\"Kako smr\u0161avjeti\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/\",\"name\":\"15 razloga zbog kojih ne mo\u017eete smr\u0161aviti - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/15-moznych-dovodov-ktore-kazia-chudnutie.png\",\"datePublished\":\"2021-10-06T10:34:20+00:00\",\"dateModified\":\"2023-07-03T14:15:34+00:00\",\"description\":\"Odlu\u010dili ste smr\u0161aviti, ali izgleda da vam ne ide onako kako ste planirali? Poku\u0161ajte sagledati razloge i njihova rje\u0161enja u na\u0161em \u010dlanku.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/15-moznych-dovodov-ktore-kazia-chudnutie.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/15-moznych-dovodov-ktore-kazia-chudnutie.png\",\"width\":1200,\"height\":628,\"caption\":\"15 d\u00f4vodov, ktor\u00e9 br\u00e1nia v chudnut\u00ed\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"15 razloga zbog kojih ne mo\u017eete smr\u0161aviti\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/703ae2d8f0792227d20499ecd1508ef5\",\"name\":\"Ondrej D\u017eurd\u017een\u00edk\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/20180815_134030-1-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/20180815_134030-1-96x96.jpg\",\"caption\":\"Ondrej D\u017eurd\u017een\u00edk\"},\"description\":\"He fell in love with the world of fitness and healthy lifestyle, which made him discover the joy of exercise. Always a creative type, Ondrej invests the endorphins produced after his workouts into writing articles about nutrition and fitness, and he continuously educates himself on the topic. Aside from all that, his greatest joys are good challenges, movies, music, video games, technologies, good company, spending time in nature, and creamy coffee.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/ondrej-dzurdzenik\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"15 razloga zbog kojih ne mo\u017eete smr\u0161aviti - GymBeam Blog","description":"Odlu\u010dili ste smr\u0161aviti, ali izgleda da vam ne ide onako kako ste planirali? Poku\u0161ajte sagledati razloge i njihova rje\u0161enja u na\u0161em \u010dlanku.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/","og_type":"article","og_title":"15 razloga zbog kojih ne mo\u017eete smr\u0161aviti - GymBeam Blog","og_description":"Odlu\u010dili ste smr\u0161aviti, ali izgleda da vam ne ide onako kako ste planirali? Poku\u0161ajte sagledati razloge i njihova rje\u0161enja u na\u0161em \u010dlanku.","og_url":"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/","og_site_name":"GymBeam Blog","article_published_time":"2021-10-06T10:34:20+00:00","article_modified_time":"2023-07-03T14:15:34+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2021\/07\/15-moznych-dovodov-ktore-kazia-chudnutie.png","type":"image\/png"}],"author":"Ondrej D\u017eurd\u017een\u00edk","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Ondrej D\u017eurd\u017een\u00edk","Estimated reading time":"30 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/"},"author":{"name":"Ondrej D\u017eurd\u017een\u00edk","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/703ae2d8f0792227d20499ecd1508ef5"},"headline":"15 razloga zbog kojih ne mo\u017eete smr\u0161aviti","datePublished":"2021-10-06T10:34:20+00:00","dateModified":"2023-07-03T14:15:34+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/"},"wordCount":5808,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/15-moznych-dovodov-ktore-kazia-chudnutie.png","keywords":["dijeta","mr\u0161avljenje","zdrav na\u010din \u017eivota"],"articleSection":["Kako smr\u0161avjeti"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/","url":"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/","name":"15 razloga zbog kojih ne mo\u017eete smr\u0161aviti - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/15-moznych-dovodov-ktore-kazia-chudnutie.png","datePublished":"2021-10-06T10:34:20+00:00","dateModified":"2023-07-03T14:15:34+00:00","description":"Odlu\u010dili ste smr\u0161aviti, ali izgleda da vam ne ide onako kako ste planirali? Poku\u0161ajte sagledati razloge i njihova rje\u0161enja u na\u0161em \u010dlanku.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/15-moznych-dovodov-ktore-kazia-chudnutie.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/15-moznych-dovodov-ktore-kazia-chudnutie.png","width":1200,"height":628,"caption":"15 d\u00f4vodov, ktor\u00e9 br\u00e1nia v chudnut\u00ed"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hr\/blog\/15-razloga-zbog-kojih-ne-mozete-smrsaviti\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"15 razloga zbog kojih ne mo\u017eete smr\u0161aviti"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/703ae2d8f0792227d20499ecd1508ef5","name":"Ondrej D\u017eurd\u017een\u00edk","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/20180815_134030-1-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/20180815_134030-1-96x96.jpg","caption":"Ondrej D\u017eurd\u017een\u00edk"},"description":"He fell in love with the world of fitness and healthy lifestyle, which made him discover the joy of exercise. Always a creative type, Ondrej invests the endorphins produced after his workouts into writing articles about nutrition and fitness, and he continuously educates himself on the topic. Aside from all that, his greatest joys are good challenges, movies, music, video games, technologies, good company, spending time in nature, and creamy coffee.","url":"https:\/\/gymbeam.com\/blog\/author\/ondrej-dzurdzenik\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/298326","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/120"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=298326"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/298326\/revisions"}],"predecessor-version":[{"id":480270,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/298326\/revisions\/480270"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/284191"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=298326"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=298326"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=298326"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=298326"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=298326"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}