{"id":313705,"date":"2020-12-14T14:40:00","date_gmt":"2020-12-14T13:40:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=313705"},"modified":"2023-05-19T10:53:18","modified_gmt":"2023-05-19T08:53:18","slug":"kako-vas-grickanje-koci-u-gubitku-kilograma-11-jednostavnih-nacina-kako-da-prehranu-drzite-pod-kontrolom","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-vas-grickanje-koci-u-gubitku-kilograma-11-jednostavnih-nacina-kako-da-prehranu-drzite-pod-kontrolom\/","title":{"rendered":"Kako vas grickanje ko\u010di u gubitku kilograma? 11 jednostavnih na\u010dina kako da prehranu dr\u017eite pod kontrolom"},"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\/kako-vas-grickanje-koci-u-gubitku-kilograma-11-jednostavnih-nacina-kako-da-prehranu-drzite-pod-kontrolom\/#Svaki_dan_u_prosjeku_donosite_200_odluka_vezanih_uz_hranu\" title=\"Svaki dan u prosjeku donosite 200 odluka vezanih uz hranu.\">Svaki dan u prosjeku donosite 200 odluka vezanih uz hranu.<\/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\/kako-vas-grickanje-koci-u-gubitku-kilograma-11-jednostavnih-nacina-kako-da-prehranu-drzite-pod-kontrolom\/#Kako_grickanje_prakticki_moze_sprijeciti_gubljenje_kilograma\" title=\"Kako grickanje prakti\u010dki mo\u017ee sprije\u010diti gubljenje kilograma?\">Kako grickanje prakti\u010dki mo\u017ee sprije\u010diti gubljenje kilograma?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kako-vas-grickanje-koci-u-gubitku-kilograma-11-jednostavnih-nacina-kako-da-prehranu-drzite-pod-kontrolom\/#Sto_ce_Ana_i_Ivan_zapravo_jesti_a_sto_bi_trebali_jesti_kako_bi_izgubili_na_tezini\" title=\"\u0160to \u0107e Ana i Ivan zapravo jesti, a \u0161to bi trebali jesti kako bi izgubili na te\u017eini?\">\u0160to \u0107e Ana i Ivan zapravo jesti, a \u0161to bi trebali jesti kako bi izgubili na te\u017eini?<\/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\/kako-vas-grickanje-koci-u-gubitku-kilograma-11-jednostavnih-nacina-kako-da-prehranu-drzite-pod-kontrolom\/#Zasto_Ana_i_Ivan_ne_mrsave_iako_imaju_pripremljene_obroke\" title=\"Za\u0161to Ana i Ivan ne mr\u0161ave, iako imaju pripremljene obroke?\">Za\u0161to Ana i Ivan ne mr\u0161ave, iako imaju pripremljene obroke?<\/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\/kako-vas-grickanje-koci-u-gubitku-kilograma-11-jednostavnih-nacina-kako-da-prehranu-drzite-pod-kontrolom\/#11_nacina_kako_da_smanjite_grickanje_i_nesvjesno_jedenje\" title=\"11 na\u010dina kako da smanjite grickanje i nesvjesno jedenje\">11 na\u010dina kako da smanjite grickanje i nesvjesno jedenje<\/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\/kako-vas-grickanje-koci-u-gubitku-kilograma-11-jednostavnih-nacina-kako-da-prehranu-drzite-pod-kontrolom\/#Kako_na_lagan_nacin_prekinuti_nezdrave_navike\" title=\"Kako na lagan na\u010din prekinuti nezdrave navike?\">Kako na lagan na\u010din prekinuti nezdrave navike?<\/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\/kako-vas-grickanje-koci-u-gubitku-kilograma-11-jednostavnih-nacina-kako-da-prehranu-drzite-pod-kontrolom\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong data-rich-text-format-boundary=\"true\">&#8220;Gotovo da ni\u0161ta ne jedem, a opet ne mogu smr\u0161avjeti&#8221;<\/strong>, jedna je od stvari koje nutricionisti \u010desto \u010duju od svoji klijenata tijekom konzultacija. Me\u0111utim, nakon pa\u017eljive analize jelovnika, obi\u010dno se do\u0111e do \u0161okantnog otkri\u0107a i otvaranju o\u010diju o na\u010dinu na koji kalorije pronalaze put do vas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Mo\u017eda ste shvatili da pre\u010desto tijekom dana odlazite u kuhinju, <\/strong>tra\u017ee\u0107i &#8220;ne\u0161to dobro&#8221;. Ili nekako dobijete blokadu, a kad do\u0111ete k sebi, dr\u017eite prazan omot od skrivene \u010dokolade, koju ste spremili za te\u0161ka vremena i onda pomislite u sebi &#8211; \u0161to se upravo dogodilo? \u0160to je s ve\u010deri s va\u0161om popularnom detektivskom serijom, tijekom koje vam se krv ledi u \u017eilama, a \u010dips ili kokice nestaju iz zdjele brzinom svjetlosti? <strong>\u010copkanje, probavanje i nepromi\u0161ljeni zalogaji<\/strong> dovode do pove\u0107anog unosa energije, koji se mo\u017ee odraziti na debljanju ili frustraciji zbog neuspjelog mr\u0161avljenja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Svaki_dan_u_prosjeku_donosite_200_odluka_vezanih_uz_hranu\"><\/span>Svaki dan u prosjeku donosite 200 odluka vezanih uz hranu.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neki ljudi stalno razmi\u0161ljaju o hrani, a drugi samo kada su gladni, kada \u017eude za ne\u010dim ili kad osjete miris svje\u017ee pe\u010denog kruha iz pekare. U prosjeku, prema znanstvenicima, svatko od nas <strong>svakodnevno<\/strong> donosi vi\u0161e od <strong>200 odluka vezanih za hranu.<\/strong> A \u0161to je u tome najzanimljivije? <strong>Da smo svjesni samo dijela njih<\/strong>, a ostalo se odvija automatski ili prema prethodno ste\u010denim navikama. To mo\u017ee dovesti do nepromi\u0161ljenog jedenja i grickanja s ve\u0107om vjerojatno\u0161\u0107u prejedanja i debljanja.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Svi mi imamo svoje prehrambene navike. <\/strong>A iskreno re\u010deno, veoma su ugodne, jer<strong> jedenje mo\u017ee stimulirati centar za nagra\u0111ivanje u na\u0161em mozgu<\/strong>, koji zadovoljstvo manifestira osloba\u0111anjem neurotransmitera dopamina i zato se osje\u0107amo dobro i zadovoljno. Zbog toga povremeni desert, komadi\u0107 \u010dokolade uz kavu ili zdjelica ora\u0161astih plodova ispred televizora brzo postaju redovni doga\u0111aji u na\u0161em svakodnevnom \u017eivotu i na neki na\u010din automatski.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-1124x749.jpg\" alt=\"11 jednostavnih na\u010dina da se rije\u0161ite grickanja i dr\u017eite hranu pod kontrolom\" class=\"wp-image-193210\" width=\"843\" height=\"562\" title=\"11 jednostavnih na\u010dina da se rije\u0161ite grickanja i dr\u017eite hranu pod kontrolom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_grickanje_prakticki_moze_sprijeciti_gubljenje_kilograma\"><\/span>Kako grickanje prakti\u010dki mo\u017ee sprije\u010diti gubljenje kilograma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Da bismo ilustrirali kako grickanje mo\u017ee sprije\u010diti gubljenje kilograma, hajdemo pogledati zami\u0161ljeni par, Anu i Ivana. <\/strong>Ana i Ivan ve\u0107 neko vrijeme \u017eive zajedno, a zbog trenutne situacije, oboje rade home office. Budu\u0107i da imaju vi\u0161e vremena, odlu\u010dili su ga iskoristiti za pobolj\u0161anje na\u010dina \u017eivota i za rje\u0161avanje nekoliko kilograma masti. Kako bi kontrolirali unos energije, odlu\u010dili su pripremati hranu sami. Postavili su dnevni deficit od 500 kcal, kako bi izgubili na te\u017eini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">I kako su uspjeli izgubiti na te\u017eini? Pogledajte i sami u nastavku pri\u010de.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_ce_Ana_i_Ivan_zapravo_jesti_a_sto_bi_trebali_jesti_kako_bi_izgubili_na_tezini\"><\/span>\u0160to \u0107e Ana i Ivan zapravo jesti, a \u0161to bi trebali jesti kako bi izgubili na te\u017eini?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ana i Ivan su sino\u0107 gledali seriju Money Heist, od koje se nisu mogli odvojiti i oti\u0161li su kasno spavati, a oboje ustaju prije 9 sati. U pola devet po\u010dinju raditi u svom home officeu i moraju ne\u0161to pojesti, jer se bez doru\u010dka ne mogu ba\u0161 koncentrirati na posao.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doru\u010dak:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gotovo svaki dan si za doru\u010dak oboje prave<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protein-porridge-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> ka\u0161u<\/a>, koju su unijeli u svoj plan prehrane za mr\u0161avljenje. Jedno jutro u kuhinji Ana je uklju\u010dila kuhalo za vodu kako bi im napravila jutarnju dozu <a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">kofeina<\/a>. Dok je mije\u0161ala zobenu ka\u0161u u zdjelici,<strong> odlomila je jo\u0161 jedan komadi\u0107 \u010dokolade, koja je bila namijenjena njihovim ka\u0161ama za doru\u010dak, govore\u0107i da je to samo jo\u0161 jedan komadi\u0107 kvalitetne \u010dokolade.<\/strong> U me\u0111uvremenu, Ivan je u\u0161ao u kuhinju i po\u010deo praviti kavu. Ana voli cappuccino, pa ga je napravio s punomasnim mlijekom, a Ivan je sebi napravio jedan Americano, tako\u0111er s punomasnim mlijekom i javorovim sirupom. Ali oboje su planirali koristiti poluobrano mlijeko. Dok je Ana zavr\u0161avala s aromatiziranjem doru\u010dka, stavila je zaista <strong>izda\u0161nu \u017eli\u010dicu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kikiriki maslaca<\/a><\/strong> u obje zdjelice, kako bi njihove ka\u0161e izgledale lijepo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Kalorije izvan plana prehrane:<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Ana:<\/strong> komadi\u0107 70%-tne tamne \u010dokolade (108 kcal), razlika izme\u0111u poluobranog i punomasnog mlijeka na 100 ml (20 kcal) i 20 g dodatnog kikiriki maslaca (120 kcal) = 248 kcal<\/li><li><strong data-rich-text-format-boundary=\"true\">Ivan:<\/strong> razlika izme\u0111u punomasnog i poluobranog mlijeka na 100 ml (20 kcal), 20 ml javorovog sirupa (52 kcal) i 20 g kikiriki maslaca koji nije planiran (120 kcal) = 192 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Nakon doru\u010dka, oboje su krenuli raditi, <\/strong>ali nakon otprilike dva sata, oboje su se ponovno sreli u kuhinji kada su pravili \u010daj.<strong> Oboma se ne\u0161to jelo<\/strong>, a za sat vremena po rasporedu su imali pravo na snack. Ivan je otvorio hladnjak, na polici u razini njegovih o\u010diju nalazila se zdjelica s guacamole umakom u koji je umo\u010dio komadi\u0107 integralnog kruha, a Ana je prona\u0161la zadnji keks u kuhinjskom ormari\u0107u.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Kalorije izvan plana prehrane:<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Ana<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">: 20g keksa (97 kcal) = 97 kcal<\/span><\/li><li><span data-preserver-spaces=\"true\"><strong data-rich-text-format-boundary=\"true\">Ivan<\/strong>: 30 g integralnog kruha (75 kcal) i 50 g guacamole umaka (65 kcal) = 140 kcal<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Snack i Ru\u010dak:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Oboje jedu svoje snackove prema planu prehrane, <\/strong>a za vrijeme ru\u010dka su se dogovarali kada \u0107e krenuti tr\u010dati u prirodi, kako bi popunili svoj plan i razbistrili glavu od posla. <strong>Ivan je svom ru\u010dku dodao oko 50 ml &#8220;Sweet Chilli Umaka&#8221; i oko 150 grama<\/strong> Pad Thaia s <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletinom<\/a>, <strong>misle\u0107i da \u0107e dulje tr\u010dati kako bi potro\u0161io te kalorije.<\/strong> Ana je zadovoljna s cijelim ru\u010dkom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Kalorije izvan plana prehrane:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Ana:<\/strong> 0 kcal<\/li><li><strong data-rich-text-format-boundary=\"true\">Ivan:<\/strong> 50 ml Sweet Chilli Umaka (80 kcal) i 150 g Pad Thai s piletinom (200 kcal) = 280 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Popodnevna kava:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ana i Ivan su se navikli piti jo\u0161 jednu kavu, otprilike sat vremena nakon ru\u010dka, jer kad je popiju, osje\u0107aju da mogu bolje raditi i bolje se koncentrirati. Ovaj put \u0107e se Ana pobrinuti za pravljenje kave i odabrat \u0107e pravo poluobrano mlijeko za cappuccino i Americano. <strong>Ana pijenje kave povezuje s ne\u010dim dobrim<\/strong>, stoga otvara ormari\u0107 i pronalazi<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/energetske-i-zobene-plocice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> Flapjack<\/a> plo\u010dicu, otkida samo \u010detvrtinu, jer je svjesna njene energetske vrijednosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Kalorije izvan plana prehrane:<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Ana:<\/strong> 20 g Flapjack plo\u010dice (93 kcal) = 93 kcal<\/li><li><strong data-rich-text-format-boundary=\"true\">Ivan:<\/strong> 0 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Popodnevni snack i popodnevno tr\u010danje:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Budu\u0107i da su oboje svjesni da su pojeli malo vi\u0161e nego \u0161to su trebali,<strong> trebali bi tr\u010dati 20 minuta du\u017ee,<\/strong> nego \u0161to su prvotno planirali, a trebali bi samo pojesti porciju iz kutije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Potro\u0161ene kalorije izvan plana prehrane:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Ana:<\/strong> 200 kcal<\/li><li><strong data-rich-text-format-boundary=\"true\">Ivan:<\/strong> 240 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Ve\u010dera i grickanje ispred televizora:<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Budu\u0107i da Ana i Ivan misle da su sagorjeli velik broj kalorija produ\u017eenim tr\u010danjem od 20 minuta<\/strong>, kao nagradu, Ana \u0107e za ve\u010deru popiti 1,5 dl omiljenog vina, a Ivan \u0107e jedno pivo. A s obzirom da je ve\u010der i Money Heist je zaista zanimljiva serija, ni\u0161ta drugo ne preostaje nego zapo\u010deti gledati jo\u0161 jednu epizodu. Ana priprema malu zdjelicu ora\u0161astih plodova, jer su oni zdravi i \u010dips od <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a>, jer je on bolji nego \u010dips od krumpira. Dok su gledali seriju, Ivanu se jelo ne\u0161to drugo i pronalazi kikiriki s paprikom, koji istresa u malu zdjelicu. U me\u0111uvremenu, Ana priprema kokice, jer joj se stvarno jedu, jer joj nedostaje ugo\u0111aj kina u kojem dugo nisu bili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Kalorije izvan plana prehrane:<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Ana<\/span><\/strong><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">: 1,5 dl vina (125 kcal), 15 indijskih ora\u0161\u010di\u0107a (123 kcal), 20 g \u010dipsa od povr\u0107a (100 kcal), 50 g kokica (170 kcal) = 518 kcal<\/span><\/li><li><span data-preserver-spaces=\"true\"><strong data-rich-text-format-boundary=\"true\">Ivan<\/strong>: 0.5 l piva (240 kcal), 20 indijskih ora\u0161\u010di\u0107a (163 kcal), 20 g \u010dipsa od povr\u0107a (100 kcal), 20 g kikirikija s paprikom, (105 kcal), 50 g kokica (150 kcal) = 758 kcal<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1-1124x749.jpg\" alt=\"Kako grickanje mo\u017ee sprije\u010diti mr\u0161avljenje?\" class=\"wp-image-193236\" width=\"843\" height=\"562\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1.jpg 1223w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_Ana_i_Ivan_ne_mrsave_iako_imaju_pripremljene_obroke\"><\/span>Za\u0161to Ana i Ivan ne mr\u0161ave, iako imaju pripremljene obroke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-ucinkovito-pripremiti-i-spakirati-obroke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><em>&#8220;Priprema obroka&#8221;<\/em><\/a> ili sistemati\u010dna priprema obroka je veoma u\u010dinkovit alat za gubljenje kilograma. <\/strong>To je zato \u0161to mo\u017eemo upravljati unosom energije, a bilo koji snack ili jelo izvan plana prehrane usporava ili spre\u010dava mr\u0161avljenje. <strong>Ljudi obi\u010dno misle da su vje\u017ebanjem sagorjeli veliki broj kalorija<\/strong> i stoga se nagrade nakon intenzivnog treninga, \u0161to je u biti pogre\u0161no. Tako\u0111er, jo\u0161 jedna pogre\u0161ka je ku\u0161anje tijekom kuhanja, to mo\u017ee dovesti da je osoba koja kuha &#8220;ku\u0161ala&#8221; cijelu jednu porciju hrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primjer ovog uzornog para Ane i Ivana se mo\u017eda mo\u017ee \u010diniti nestvarnim, ali ipak nije daleko od istine. Me\u0111u ljudima jo\u0161 uvijek postoji mnogo mitova da nije va\u017eno koliko zdrave hrane jedemo ili da je \u010dips od povr\u0107a mnogo manje kalori\u010dan od \u010dipsa od krumpira. Ali to su mitovi koji imaju dugu povijest.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Koliko su ukupno kalorija Ana i Ivan unijeli izvan plana prehrane?<\/h3>\n\n\n\n<p>Ana i Ivan su u svom planu prehrane postavili kalorijski deficit od 500 kcal. Ako tome dodamo 20 minuta tr\u010danja, po ovom dnevnom modelu, Ana je imala deficit od 700 kcal, a Ivan je imao deficit od 740 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ana je samo od grickanja unijela 756 kcal, a Ivan 1.330 kcal. Nakon \u0161to se oduzme energija koju su potro\u0161ili tr\u010danjem, dobivamo 556 kcal i 1.130 kcal. A budu\u0107i da su u svoj plan prehrane oboje postavili deficit od 500 kcal, jo\u0161 uvijek moramo oduzeti ove brojke i dobijemo suficit kod Ane od 256 kcal i kod Ivana od 630 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>&nbsp;ANA<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>IVAN<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Hrana prema planu prehrane<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">-700 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">-740 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Hrana prema planu prehrane i &#8220;grickanje&#8221;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">+256 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">+ 630 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6937,6935,47851,7677,28816,30248,48406,9061,30539,49804\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_nacina_kako_da_smanjite_grickanje_i_nesvjesno_jedenje\"><\/span>11 na\u010dina kako da smanjite grickanje i nesvjesno jedenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u0160to je zapravo grickanje? <\/strong>To mo\u017eemo shvatiti kao<strong> neplanirano i ponavljano jedenje izme\u0111u glavnih obroka.<\/strong> Ako jedete samo vo\u0107e i povr\u0107e na takav na\u010din, onda to ne\u0107e predstavljati problem za vas, ali usu\u0111ujemo se re\u0107i da to za ve\u0107inu vas nije slu\u010daj. Pogledajmo nekoliko jednostavnih na\u010dina na koje se mo\u017eete boriti protiv grickanja i izbaciti ga iz svog na\u010dina \u017eivota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Usporite i razmislite o tome za\u0161to \u017eeli pojesti &#8220;ne\u0161to dobro&#8221;?<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Svatko od nas je ma\u0111ioni\u010dar na svoj na\u010din. <\/strong>Tko je uspio napraviti da \u010dips, cijela zdjela kokica ili cijela \u010dokolada nestanu? Kada osjetite da trebate napraviti novi &#8220;\u010darobni trik&#8221;, budite pametni, udahnite nekoliko puta i poku\u0161ajte razmisliti, <strong>za\u0161to \u017eelite pojesti ne\u0161to dobro?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Jeste li zaista gladni ili vam se samo jede ne\u0161to slatko? <\/strong>U\u0161tedjet \u0107ete mnogo kalorija ako pojedete smo nekoliko bobica \u0161umskog vo\u0107a ili drugog <a href=\"https:\/\/gymbeam.hr\/blog\/voce-i-gubitak-kilograma-koje-voce-ima-najmanje-kalorija\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prikladnog vo\u0107a<\/a>. <strong>Mo\u017eete probati ledeno vo\u0107e.<\/strong> Samo ga stavite u zamrziva\u010d na nekoliko sati i slatko zadovoljstvo s minimalno kalorija vam stoji na usluzi.<\/li><li><strong>Je li vam dosadno? <\/strong>Posebno tijekom vremena kada smo prisiljeni biti kod ku\u0107e, mo\u017eete do\u017eivjeti duge epizode dosade. Ali koristiti hranu kao oru\u017eje u borbi protiv dosade je samo na\u010din da pove\u0107ate tjelesnu te\u017einu.<strong> Poku\u0161ajte raditi ne\u0161to za \u0161to niste imali vremena, a oduvijek ste \u017eeljeli nau\u010diti. <\/strong>\u0160to mislite, na primjer, da zapo\u010dnete u\u010diti novi strani jezik, da nau\u010dite svirati neki instrument, steknete vje\u0161tinu u nekom ra\u010dunalnom programu ili na podru\u010dju koje vas je oduvijek zanimalo, zahvaljuju\u0107i brojnim te\u010dajevima na internetu. Postoji mnogo mogu\u0107nosti. Klju\u010dno je da dosadi ne pru\u017eite priliku.<\/li><li><strong>Je li vas netko uznemirio, ne\u0161to vas izbacilo iz takta ili se suo\u010davate s kroni\u010dnim stresom? <\/strong>Emocionalno jedenje je jedna od naj\u010de\u0161\u0107ih strategija za suo\u010davanje s problemima. Na\u017ealost, takva strategija traje kratko, te rje\u0161enje za bolnu situaciju ne\u0107ete prona\u0107i na dnu kutije za sladoled. Tako\u0111er, stresa se ne\u0107ete rije\u0161iti pomo\u0107u \u010dokolade ili boce vina. \u010cinjenica da mo\u017eete identificirati okida\u010d kompulzivne \u017eelje za ne\u010dim dobrim, daje vam mo\u0107no oru\u017eje. <strong>Umjesto da jedete potaknuti emocijama, poku\u0161ajte se baviti sportom<\/strong> ili se osloboditi emocionalnog optere\u0107enja na druge na\u010dine. Mo\u017eete probati neki oblik meditacije ili osna\u017eivanja tijela u hladnoj vodi.<\/li><li><strong>Jeste li uvijek okru\u017eeni hranom? <\/strong>Odre\u0111ena okru\u017eenja ili situacije vas mogu potaknuti da po\u017eelite ne\u0161to dobro, iako niste gladni. Iz prija\u0161njih \u017eivotnih iskustava hranu mo\u017eete jesti, na primjer, kad putujete autom, vlakom ili dok pravite kavu ili sjedite na kau\u010du. <strong>Pazite, budite pametni i svjesni svaki put kada vam se dogodi ne\u0161to takvo. <\/strong>To zasigurno mo\u017ee postupno razbiti ovu nezdravu naviku.<\/li><li><strong>\u017dena ste u odre\u0111enom dijelu ciklusa? <\/strong>Zbog redovitih hormonalnih promjena u \u017eenskom tijelu, progoni vas apetit za slatkom i masnom hranom. Konkretno, krive su vi\u0161e razine progesterona i ni\u017ee razine estrogena.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[2]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-1124x749.jpg\" alt=\"11 na\u010dina kako da smanjite grickanje i nesvjesno jedenje\" class=\"wp-image-193328\" width=\"843\" height=\"562\" title=\"11 na\u010dina kako da smanjite grickanje i nesvjesno jedenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Uvijek obratite pa\u017enju na to koliko ste hrane ve\u0107 pojeli<\/h3>\n\n\n\n<p>Prema znanstvenicima koji se bave prou\u010davanjem pona\u0161anja, jedan od razloga za\u0161to smo skloniji prejedanju je nedostatak vanjskih vizualnih podra\u017eaja, koji nas podsje\u0107aju koliko smo hrane ve\u0107 pojeli. Istra\u017eiva\u010di su svoju hipotezu testirali na 50 studenata, koje su nasumice podijelili u dvije grupe, koji su sjedili za 21 stolom. Istra\u017eiva\u010di su promatrali koliko su pile\u0107ih krilaca sudionici istra\u017eivanja pojeli, dok su gledali sport na TV-u. Sudionici su mogli pojesti pile\u0107ih krilaca koliko su htjeli. Polovica stolova je bila o\u010di\u0161\u0107ena, dok se kod druge polovice nakupilo kostiju i ostataka na tanjurima. \u0160to su istra\u017eiva\u010di saznali? <strong>Grupa studenata koja je nagomilala ostatke hrane na tanjuru, pojela je u prosjeku 2 pile\u0107a krilca manje<\/strong> u odnosu na grupu, koja nije dobila vizualnu povratnu informaciju o koli\u010dini pojedene hrane.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u0160to u\u010diniti po tom pitanju? <\/strong> Pripazite koliko ste hrane ve\u0107 pojeli. To mo\u017ee uklju\u010divati ljetni ro\u0161tilj, velike proslave ili obiteljske ve\u010dere. Ne morate stavljati tanjure s hranom to\u010dno ispred sebe, nego ih poku\u0161ajte staviti na vidljivo mjesto gdje vam ne\u0107e smetati, tako da se u bilo kojem trenutku mo\u017eete podsjetiti koliko ste hrane ve\u0107 pojeli. Na ovaj na\u010din mo\u017eete i prestati s jedenjem i ku\u0161anjem hrpe slastica.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Uvijek posegnite za manjim pakiranjem<\/h3>\n\n\n\n<p>U posljednje vrijeme trgova\u010dki lanci sve vi\u0161e nude XXL pakiranja od nekoliko proizvoda, \u0161to rezultira \u010destom kupnjom. Ako kupujete XXL pakiranje kvalitetne \u0161unke ili jogurta za svoju veliku obitelj, onda u tome nema ni\u0161ta lo\u0161e. Ali <strong>nikome u kuhinjskom ormari\u0107u nije potrebno gigantsko pakiranje \u010dokolade, bombona, \u010dipsa ili ora\u0161astih plodova.<\/strong> U ve\u0107ini slu\u010dajeva, to su snackovi koji imaju veliku dozu energije u maloj koli\u010dini. A koliko ste se puta uhvatili kako odlazite do kuhinjskog ormari\u0107a samo da biste nekoliko puta tijekom dana gricnuli ne\u0161to ili ste sami pojeli XXL pakiranje \u010dipsa ispred TV-a?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u0160to u\u010diniti po tom pitanju? <\/strong>Kada kupujete takvu hranu, uvijek razmislite je li vam zaista potrebna i eventualno <strong>posegnite za manjim pakiranjem ako je mogu\u0107e. <\/strong>Vjerojatno \u0107ete jesti mnogo manje dok gledate TV.<\/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<h3 class=\"is-style-default wp-block-heading\">4. Prekomjerno primamljivu hranu spremite daleko od o\u010diju<\/h3>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-1124x1124.jpg\" alt=\"Posegnite za manjim pakiranjem i primamljivu hranu spremite daleko od sebe\" class=\"wp-image-193315\" title=\"Posegnite za manjim pakiranjem i primamljivu hranu spremite daleko od sebe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-1124x1124.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-400x400.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-150x150.jpg 150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-1536x1536.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-2048x2048.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada tra\u017eite ne\u0161to dobro, otvorit \u0107ete hladnjak, ostavu, kuhinjski ormari\u0107, mjesta gdje bi se moglo kriti ne\u0161to ukusno. <strong>Hrana koja je u razini o\u010diju je najvidljivija i naj\u010de\u0161\u0107e pose\u017eemo za njom.<\/strong> Ili jo\u0161 uvijek imate neke slatki\u0161e u kuhinji na radnoj plo\u010di, koje jedete uz kavu? Istra\u017eiva\u010di su tijekom radnog vremena stavili kutije sa slatki\u0161ima na raspolaganje 40 referenata, s razlikom da su neke kutije bile prozirne, a neke nisu. Referenti koji su imali na dohvat ruke prozirne kutije s \u010dokoladama su jeli otprilike dvostruko vi\u0161e slatki\u0161a, od onih koji su imali obi\u010dne kutije na dohvat ruke.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160to u\u010diniti po tom pitanju? &#8220;<em>Daleko od o\u010diju, daleko od misli.<\/em>&#8221; <\/strong>To je tako jednostavan savjet. Preuredite police u ostavi i hladnjaku koje se nalaze u razini o\u010diju. Na njih slo\u017eite vo\u0107e, povr\u0107e ili d\u017eemove. Uklonite vidljive kutije sa slatki\u0161ima iz kuhinje i dnevnog boravka ili ih poklonite nekome ili ih spremite na najvi\u0161u policu u ostavi. Ako ne znate pravilno organizirati svoju kuhinju, pro\u010ditajte na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-organizirati-svoju-kuhinju-za-uspjesno-gubljenje-kilograma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 savjeta kako organizirati svoju kuhinju za uspje\u0161no gubljenje kilograma<\/a>.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Ne kupujte kalorijske bombe ili ih barem ne kupujte na veliko<\/h3>\n\n\n\n<p><strong>Obi\u010dno \u017eudimo za slatkom, masnom i slanom hranom, <\/strong>koja prirodno izaziva ve\u0107i osje\u0107aj zadovoljstva. To je i razlog za\u0161to, prirodno ne biramo povr\u0107e &#8220;kao ne\u0161to dobro&#8221;. Ako znate da mo\u017eete pojesti pakiranje keksa od 200 grama, a da i ne trepnete okom, kupite najmanje mogu\u0107e pakiranje. Idealno bi naravno bilo da ih uop\u0107e ne kupujete, ali je potrebno da postepeno prestajete jesti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Ako su vam hladnjak i ostava puni razli\u010ditih namirnica, velika je vjerojatnost da \u0107ete istovremeno grickati razli\u010ditu hranu&#8221;<span data-preserver-spaces=\"true\">,<\/span><\/em> <a href=\"https:\/\/www.womenshealthmag.com\/weight-loss\/a19932858\/how-to-stop-snacking\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u017ee nutricionistica Keri Gans.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160to u\u010diniti po tom pitanju?<\/strong> Otkrijte koje su va\u0161e slabosti i hranu o kojoj ste &#8220;ovisni&#8221;. Nemojte je kupovati na veliko samo zato \u0161to je na akciji, kupujte je u najmanjem mogu\u0107em pakiranju. S vremenom, u idealnom slu\u010daju, prestanite je kupovati u potpunosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Budite svjesni kalorija u hrani i zamislite \u0161to biste morali u\u010diniti da biste ih sagorjeli<\/h3>\n\n\n\n<p>Jedan od u\u010dinkovitih alata u borbi protiv grickanja je svijest i znanje o energetskoj vrijednosti hrane. Kada govorimo o keksima, u prosjeku 100 grama (5 keksi\u0107a) sadr\u017ei oko 500 kcal, \u0161to je oko \u00bc <a href=\"https:\/\/eur-lex.europa.eu\/legal-content\/CS\/TXT\/PDF\/?uri=CELEX:52018XC0608(01)&amp;from=DE\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">referentnog unosa energije<\/a> za prosje\u010dnu odraslu osobu. To je, na primjer, prosje\u010dna energetska vrijednost pravog ru\u010dka ili ve\u010dere. <span style=\"color: #ff6600;\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">A \u0161to biste morali u\u010diniti da sagorite 500 kcal koje se nalaze u 5 keksi\u0107a?<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vrijednosti u nastavku su prosje\u010dne i odnose se na mu\u0161karce od 80 kg i \u017eene od 65 kg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Tr\u010danje brzinom 8 km\/h:<\/strong> 45 minuta za mu\u0161karce i 55 minuta za \u017eene.<\/li><li><strong data-rich-text-format-boundary=\"true\">Hodanje brzinom 6,5 km\/h:<\/strong> 75 minuta za mu\u0161karce i 92 minute za \u017eene.<\/li><li><strong data-rich-text-format-boundary=\"true\">Vo\u017enja bicikla brzinom od pribli\u017eno 20 km\/h:<\/strong> 47 minuta za mu\u0161karce i 58 minuta za \u017eene.<\/li><li><strong data-rich-text-format-boundary=\"true\">Trening u teretani (cijelo tijelo):<\/strong> 57 minuta za mu\u0161karce i 71 minuta za \u017eene.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160to u\u010diniti po tom pitanju? \u010citajte deklaracije koje se nalaze na pakiranju hrane i izbjegavajte kalorijske bombe. <\/strong>Idealno bi bilo da znate svoj optimalni dnevni unos kalorija i da usporedite \u0161to je bolje? Da li je bolje unijeti 500 kcal koje se nalaze u keksima i koji vas ne\u0107e zadovoljiti ili ih je bolje unijeti kroz pravi ru\u010dak, nakon kojeg \u0107ete se osje\u0107ati sito i opskrbiti \u0107ete se svim potrebnim hranjivim sastojcima. A ako zamislite koliko dugo biste trebali trenirati da biste sagorjeli dodatnu energiju iz keksa, mo\u017eda \u0107e vam biti previ\u0161e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-1124x749.jpg\" alt=\"Budite svjesni kalorija u hrani i zamislite koliko biste morali vje\u017ebati da ih sagorite\" class=\"wp-image-193289\" width=\"843\" height=\"562\" title=\"Budite svjesni kalorija u hrani i zamislite koliko biste morali vje\u017ebati da ih sagorite\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Ne preska\u010dite obroke i pijte dovoljno vode<\/h3>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600;\"><span style=\"color: #000000;\">Ako \u010desto preska\u010dete obroke, vjerojatno \u0107ete \u010de\u0161\u0107e osje\u0107ati potrebu za ne\u010dim slatkim, a vi\u0161e \u0107ete i posje\u0107ivati kuhinju. Unos teku\u0107ine tako\u0111er igra ulogu. Istra\u017eivanja pokazuju da pijenje \u010da\u0161e vode prije jela mo\u017ee smanjiti koli\u010dinu konzumirane hrane.<\/span> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160to u\u010diniti po tom pitanju? Tijekom dana jedite onoliko obroka koliko vam je potrebno da se osje\u0107ate sitima. <\/strong>Mo\u017eete odabrati 3 velika obroka i imati nekoliko snackova po potrebi. <strong>Nemojte gladovati<\/strong>, u protivnom, mogu se dogoditi &#8220;napadi na hladnjak&#8221;. Odrasla osoba bi svaki dan trebala piti oko 30-45 mililitara teku\u0107ine po kilogramu tjelesne te\u017eine. Ako vje\u017ebate, va\u0161 unos teku\u0107ine bi trebao biti jo\u0161 ve\u0107i. Barem za koli\u010dinu vode koju ste izbacili znojenjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Jedite svjesno i ne dajte se omesti. Kad jedete, jedite. Kad radite, radite<\/h3>\n\n\n\n<p>Jeste li ikad ru\u010dali dok ste gledali \u0161to ima novo na dru\u0161tvenim mre\u017eama ili ve\u010derali dok ste gledali TV? Onda biste trebali znati da kada se <strong>ne posvetite u potpunosti hrani<\/strong> i kada vam pa\u017enja odluta, <strong>obi\u010dno jedete mnogo br\u017ee, vi\u0161e hrane pojedete, a \u010dak se i osje\u0107ate manje sito.<\/strong> I nije va\u017eno da li radite, gledate TV ili skrolate po dru\u0161tvenim mre\u017eama na mobitelu. Usmjerite pozornost negdje drugo i lak\u0161e se prejedete.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eiva\u010di su otkrili da su ljudi pojeli za <strong>36% vi\u0161e pizze i za 71% vi\u0161e tjestenine i sira dok su gledali TV.<\/strong> \u010cini se da duljina gledanog programa ima utjecaj na unos energije. U daljnjim istra\u017eivanjima, sudionici su pojeli za 28% vi\u0161e kokica dok su gledali seriju od 60 minuta, umjesto od 30 minuta. <strong>Drugo istra\u017eivanje je otkrilo da ljudi kada igraju igrice na ra\u010dunalu tijekom ru\u010dka osje\u0107aju manju sitost, manje su zadovoljni i kasnije su pojeli dvostruko vi\u0161e keksa<\/strong> od ljudi koji su u\u017eivali nesmetano u svom ru\u010dku. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160to u\u010diniti po tom pitanju? <\/strong>Kada jedete, jedite. Kada radite, radite. Jednostavno obratite punu pa\u017enju na aktivnost koja trenutno ima najve\u0107i prioritet. Multitasking u kombinaciji s hranom dovodi do prejedanja i na kraju uzrokuje vi\u0161e problema nego koristi. <strong>Obratite punu pa\u017enju na hranu,<\/strong> osjetite njezin okus, miris, teksturu i jedite svim svojim osjetilima. Vjerojatnije \u0107ete se osje\u0107ati daleko zadovoljnije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-1124x750.jpg\" alt=\"Jedite svjesno i nemojte da vam odvla\u010de pa\u017enju televizor ili dru\u0161tvene mre\u017ee\" class=\"wp-image-193263\" width=\"843\" height=\"563\" title=\"Jedite svjesno i nemojte da vam odvla\u010de pa\u017enju televizor ili dru\u0161tvene mre\u017ee\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9. Dajte si malo onoga \u0161to vam se svi\u0111a<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Imate li naviku uvijek pojesti cijelo pakiranje keksa ili \u010dokolade kad ih zagrizete? <strong>Problem je u tome \u0161to je prvi zalogaj uvijek najbolji.<\/strong> &#8220;<em>To je zato \u0161to va\u0161i okusni pupoljci prepoznaju novo iskustvo okusa, na koje se prebrzo naviknu, pa vam drugi zalogaj ne pru\u017ea toliko zadovoljstva kao prvi<\/em>&#8220;, obja\u0161njava Dr. Albers.<\/span> <span class=\"tadv-color\" 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<p><strong>\u0160to u\u010diniti po tom pitanju?<\/strong> Ako imate jaku volju da se zaista prepustite samo jednom zalogaju, onda ste sretna osoba. Ako to ne mo\u017eete, vrijeme je da zbunite okusne pupoljke. Nakon prvog zalogaja,<strong> poku\u0161ajte zagristi komadi\u0107 nekog povr\u0107a i zatim operite zube.<\/strong> Da li i dalje \u017eelite zagristi keks, a da vam se i dalje u ustima nalazi okus paste za zube od mente?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">10. Ne ku\u0161ajte hranu stalno dok kuhate<\/h3>\n\n\n\n<p>Svi \u017eele pripremiti hranu koja \u0107e imati okus onakav kakav su si zamislili. A jo\u0161 kada vam dolaze gosti. To mo\u017ee rezultirati konstantnom ku\u0161anju i za\u010dinjavanju hrane do savr\u0161enstva.&nbsp;<strong>Pa da, ali tijekom kuhanja i ku\u0161anja i dalje mo\u017eete pojesti jedan cijeli obrok. Kako je to mogu\u0107e?<\/strong>&nbsp;Ku\u0161anje umaka ju\u0161nom \u017elicom, probavanje tjestenine, ri\u017ee ili mesa, kada sve zbrojimo dobit \u0107emo stotine dodanih kcal, gotovo nesvjesno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160to u\u010diniti po tom pitanju? Probajte i ku\u0161ajte sve s malim \u010dajnim \u017eli\u010dicama<\/strong> ili samo probajte jednu \u0161pagetu ili kri\u0161ku krumpira. Sama spoznaja kako kalorije mogu prona\u0107i put do vas dok kuhate, natjerat \u0107e vas da obratite vi\u0161e pa\u017enje na to, da razmislite o tome i eliminirate te vrebaju\u0107e kalorije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">11. Vodite dnevnik i zapisujte prigode zbog kojih najvi\u0161e grickate<\/h3>\n\n\n\n<p>\u0160to dobivate od vo\u0111enja dnevnika i zapisivanja svoje hrane? Za ve\u0107inu vas, to \u0107e biti veliko iznena\u0111enje kada vidite <strong>\u0161to ste pojeli tijekom dana i mo\u017eda \u0107e vam se toliko otvoriti o\u010di da vi\u0161e ne\u0107ete razmi\u0161ljati koliko malo jedete.<\/strong> Ako zapi\u0161ete za\u0161to ste pojeli obrok, koji je bio &#8220;izvan plana prehrane&#8221;, na primjer, pola \u010dokolade, cijelu pizzu i bocu vina, s emocijama mo\u017eete postupati na sasvim drugoj razini. Lak\u0161e je da prona\u0111ete okida\u010de, tako da se s njima mo\u017eete lak\u0161e nositi.<strong> Da li vam se doga\u0111a da jedete mnogo vi\u0161e kada ste pod stresom ili ste ljuti?<\/strong> Poku\u0161ajte se baviti sportom i ispu\u0161ite se na taj na\u010din.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nakon otprilike tjedan dana analizirajte svoj dnevnik.<\/strong> Mo\u017eda \u0107ete saznati da je obi\u010dan kroasan s cappuccinom zapravo samo navika s kojom se mo\u017eete nositi. Mo\u017eda ste svakog \u010detvrtka nakon salate od povr\u0107a, koju ste jeli za ru\u010dak, opet gladni i zami\u0161ljate ne\u0161to dobro. Rje\u0161enje? Pojedite kompleksan obrok s mnogo hranjivih sastojaka i nemojte se oslanjati na salatu s tisu\u0107u varijacija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-1124x749.jpg\" alt=\"Vodite dnevnik i zapisujte prigode zbog kojih najvi\u0161e grickate\" class=\"wp-image-193276\" width=\"843\" height=\"562\" title=\"Vodite dnevnik i zapisujte prigode zbog kojih najvi\u0161e grickate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_na_lagan_nacin_prekinuti_nezdrave_navike\"><\/span>Kako na lagan na\u010din prekinuti nezdrave navike?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da biste eliminirali nezdrave navike koje ste godinama razvijali, trebate postepenim i laganim koracima kora\u010dati, koji \u0107e vam kao rezultat pomo\u0107i u velikim i trajnim promjenama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>TRENUTNA NAVIKA<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>MALO POBOLJ\u0160ANJE<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>VE\u0106E POBOLJ\u0160ANJE<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>IDEALNO POBOLJ\u0160ANJE NAVIKE<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Cappuccino sa \u0161e\u0107erom i kroasan od \u010dokolade<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Cappuccino&nbsp; bez \u0161e\u0107era i kroasan<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Cappuccino bez \u0161e\u0107era s integralnim muffinom<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Americano s poluobranim mlijekom i gr\u010dkim jogurtom s 0% mlije\u010dne masti i komadi\u0107em omiljenog vo\u0107a<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Veliko pakiranje \u010dipsa i malo pakiranje ora\u0161astih plodova s dodatkom tijekom gledanja televizije<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Srednje pakiranje \u010dipsa i malo pakiranje ora\u0161astih plodova dok gledate TV<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Malo pakiranje \u010dipsa i krumpiri\u0107i pe\u010deni u pe\u0107nici s umakom od Skyr jogurta dok gledate TV<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Komadi\u0107i nasjeckanog povr\u0107a i krumpiri\u0107i pe\u010deni u pe\u0107nici s umakom od Skyr jogurta dok gledate TV<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Grickanje, konzumiranje hrane izvan plana prehrane ili tra\u017eenje ne\u010dega dobrog u kuhinji<\/strong> mo\u017ee postati svakodnevna navika koja naru\u0161ava polo\u017eaj na va\u0161em putu do gubitka kilograma ili samo zdravijeg na\u010dina \u017eivota. Tijekom dana mo\u017eete u potpunosti izgubiti nekoliko stotina kalorija izvan plana prehrane. A sve \u0161to trebate napraviti je da prestanete razmi\u0161ljati za\u0161to volite \u010dokoladu, \u010dips ili omiljeni keks? Ako znate koji su to proizvodi kojima ne mo\u017eete odoljeti, jednostavno ih nemojte kupovati. <strong>Ono \u0161to nemate u ku\u0107i, ne\u0107ete jesti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da li i vi posje\u0107ujete svoju kuhinju nadaju\u0107i se da \u0107ete prona\u0107i neki plijen, koji \u0107e zadovoljiti va\u0161e okusne pupoljke? <strong>U komentarima podijelite svoje savjete i trikove koji su vama pomogli.<\/strong> Ako vam se \u010dlanak svidio i smatrate ga korisnim, podr\u017eite ga dijeljenjem tako da bi mogao pomo\u0107i i va\u0161im prijateljima.<\/p>\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\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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>&#8220;Gotovo da ni\u0161ta ne jedem, a opet ne mogu smr\u0161avjeti&#8221;, vjerojatno to nutricionisti od svojih klijenata vrlo \u010desto \u010duju. Rije\u0161ite se nesvjesnog jedenja i grickanja s 11 savjeta koji \u0107e vam pomo\u0107i da ponovno po\u010dnete gubiti kilograme.<\/p>\n","protected":false},"author":65,"featured_media":193631,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[7490,6368,7352,6956],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-313705","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-masti-hr","9":"tag-mrsavljenje-hr","10":"tag-prehrana-hr","11":"tag-zamjene-za-secer-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako vas grickanje ko\u010di u gubitku kilograma? 11 jednostavnih na\u010dina kako da prehranu dr\u017eite pod kontrolom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"&quot;Gotovo da ni\u0161ta ne jedem, a opet ne mogu smr\u0161avjeti&quot;, vjerojatno to nutricionisti od svojih klijenata vrlo \u010desto \u010duju. Rije\u0161ite se nesvjesnog jedenja i grickanja s 11 savjeta koji \u0107e vam pomo\u0107i da ponovno po\u010dnete gubiti kilograme.\" \/>\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\/kako-vas-grickanje-koci-u-gubitku-kilograma-11-jednostavnih-nacina-kako-da-prehranu-drzite-pod-kontrolom\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako vas grickanje ko\u010di u gubitku kilograma? 11 jednostavnih na\u010dina kako da prehranu dr\u017eite pod kontrolom - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"&quot;Gotovo da ni\u0161ta ne jedem, a opet ne mogu smr\u0161avjeti&quot;, vjerojatno to nutricionisti od svojih klijenata vrlo \u010desto \u010duju. 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