{"id":329231,"date":"2021-12-29T13:08:25","date_gmt":"2021-12-29T12:08:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=329231"},"modified":"2021-12-29T13:08:53","modified_gmt":"2021-12-29T12:08:53","slug":"ali-se-lahko-cez-bozic-zredite-za-pet-kilogramov","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/ali-se-lahko-cez-bozic-zredite-za-pet-kilogramov\/","title":{"rendered":"Ali se lahko \u010dez bo\u017ei\u010d zredite za pet kilogramov?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/ali-se-lahko-cez-bozic-zredite-za-pet-kilogramov\/#Zakaj_se_med_prazniki_zredite\" title=\"Zakaj se med prazniki zredite?\">Zakaj se med prazniki zredite?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/ali-se-lahko-cez-bozic-zredite-za-pet-kilogramov\/#Se_je_mogoce_cez_bozic_in_silvestrovo_zrediti_za_pet_ali_vec_kilogramov\" title=\"Se je mogo\u010de \u010dez bo\u017ei\u010d in silvestrovo zrediti za pet ali ve\u010d kilogramov?\">Se je mogo\u010de \u010dez bo\u017ei\u010d in silvestrovo zrediti za pet ali ve\u010d kilogramov?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/ali-se-lahko-cez-bozic-zredite-za-pet-kilogramov\/#Kaksna_je_realna_kolicina_telesne_teze_ki_bi_jo_lahko_pridobili_cez_bozicne_praznike\" title=\"Kak\u0161na je realna koli\u010dina telesne te\u017ee, ki bi jo lahko pridobili \u010dez bo\u017ei\u010dne praznike?\">Kak\u0161na je realna koli\u010dina telesne te\u017ee, ki bi jo lahko pridobili \u010dez bo\u017ei\u010dne praznike?<\/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.si\/blog\/ali-se-lahko-cez-bozic-zredite-za-pet-kilogramov\/#Kako_je_mogoce_da_se_je_nekdo_po_praznikih_zredil_za_dodatnih_5_kg\" title=\"Kako je mogo\u010de, da se je nekdo po praznikih zredil za dodatnih 5 kg?\">Kako je mogo\u010de, da se je nekdo po praznikih zredil za dodatnih 5 kg?<\/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.si\/blog\/ali-se-lahko-cez-bozic-zredite-za-pet-kilogramov\/#Se_morate_lotiti_novoletnih_diet_in_razstrupljanja\" title=\"Se morate lotiti novoletnih diet in razstrupljanja?\">Se morate lotiti novoletnih diet in razstrupljanja?<\/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.si\/blog\/ali-se-lahko-cez-bozic-zredite-za-pet-kilogramov\/#Koliko_casa_boste_potrebovali_da_boste_pokurili_pet_kilogramov_mascobe_ki_ste_jih_ali_pa_jih_niste_pridobili_za_bozic\" title=\"Koliko \u010dasa boste potrebovali, da boste pokurili pet kilogramov ma\u0161\u010dobe, ki ste jih (ali pa jih niste) pridobili za bo\u017ei\u010d?\">Koliko \u010dasa boste potrebovali, da boste pokurili pet kilogramov ma\u0161\u010dobe, ki ste jih (ali pa jih niste) pridobili za bo\u017ei\u010d?<\/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.si\/blog\/ali-se-lahko-cez-bozic-zredite-za-pet-kilogramov\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bo\u017ei\u010d neizogibno vklju\u010duje \u010das, pre\u017eivet z najdra\u017ejimi, ko lahko u\u017eivate v lepih skupnih trenutkih, poleg vsega tega pa se seveda prile\u017ee dobra hrana in pija\u010da. Vsi ti dru\u017eabni in prazni\u010dni dogodki so samo vstopnica. Veliko ljudi se med prazniki znajde v dilemi in od prvega adventa naprej si postavljajo vpra\u0161anja, kot so &#8220;Ali so vse te sladkarije in vsa druga hrana, polna kalorij, vredni tega? Ali bom v samo nekaj dneh uni\u010dil(a) svojo postavi, ki je zahtevala celo leto truda?&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Je res treba toliko skrbeti in posku\u0161ati vse tiste slastne jedi pripraviti v bolj <a href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-bozicno-peko-bolj-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dietni razli\u010dici<\/a> ali se lahko mirno prepustite klasiki? Povsod pi\u0161e, da se nekateri \u010dez bo\u017ei\u010d zredijo za ve\u010d kot 5 kg. Toda ali je to res? V ve\u010dini primerov je realnost nekoliko druga\u010dna in pripoveduje druga\u010dno zgodbo.<\/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\"><span class=\"ez-toc-section\" id=\"Zakaj_se_med_prazniki_zredite\"><\/span><span lang=\"SL\">Zakaj se med prazniki zredite?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ob prvem pogledu na bo\u017ei\u010dne okraske ljudi pogosto zgrabi panika, da nimajo daril in imajo premalo \u010dasa, da bi do bo\u017ei\u010da postorili vse potrebno. Potem pa nastopi tipi\u010dno spro\u0161\u010deno, prazni\u010dno vzdu\u0161je. Za nekaj dni (v\u010dasih celo tednov) <strong>preklopite v povsem druga\u010den na\u010din, kot ste ga bili vajeni vse leto.<\/strong> Veliko ve\u010d \u010dasa pre\u017eivite z dru\u017eino in prijatelji, kar ne gre brez oku\u0161anja vseh vrst dobrot, ki so na mizi.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Pojeste ve\u010d sladke in mastne hrane ter na splo\u0161no zau\u017eijete ve\u010dje porcije. Tu in tam si privo\u0161\u010dite celo skodelico kuhanega vina ali kozarec \u0161ampanjca ali vina. \u010ce k temu dodate \u0161e manj vadbe, ker zaradi vseh zabav in bo\u017ei\u010dnih priprav preprosto ni \u010dasa za vadbo, se zlahka zredite. <strong>Za nekaj dni pridete do prese\u017eka kalorij, <\/strong>kjer va\u0161 vnos energije mo\u010dno presega va\u0161o porabo energije. <span style=\"color: #ff6600\">[1]<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-1124x748.jpg\" alt=\"Zakaj se \u010dez bo\u017ei\u010d zredite?\" class=\"wp-image-319487\" width=\"843\" height=\"561\" title=\"Zakaj se \u010dez bo\u017ei\u010d zredite?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-2048x1364.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-768x511.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Se_je_mogoce_cez_bozic_in_silvestrovo_zrediti_za_pet_ali_vec_kilogramov\"><\/span><span lang=\"SL\">Se je mogo\u010de \u010dez bo\u017ei\u010d in silvestrovo zrediti za pet ali ve\u010d kilogramov?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Veliko ljudi je pripravljenih na to, da se bodo med prazniki zredili za kak\u0161en kilogram, po novem letu pa ga bodo sku\u0161ali izgubiti. Pogosto jih skrbi, da bi bilo tokrat preve\u010d, kot je na primer tistih pet kilogramov, s katerimi grozijo razni \u010dlanki o \u017eivljenjskem slogu iz \u017eenskih revij. Ste se kdaj vpra\u0161ali, ali se je res mogo\u010de v samo osmih dneh (od 24. do 31. decembra) zrediti za nekaj kilogramov?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Izra\u010dunajmo, koliko energije bi morali zau\u017eiti, da bi pridobili pet kilogramov ma\u0161\u010dobe. En kilogram ma\u0161\u010dobe vsebuje pribli\u017eno 7.700 kcal. To \u0161tevilo pomno\u017eite s pet in dobite <strong>neverjetnih 38.500 kcal<\/strong>. To je <strong>koli\u010dina energije, ki bi jo morali zau\u017eiti, da bi pridobili pet kilogramov ma\u0161\u010dobe.<\/strong> <span style=\"color: #ff6600\">[2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Teoreti\u010dno bi to pomenilo <strong>pove\u010danje dnevnega vnosa energije za 4.800 kcal v osmih dneh.<\/strong> Ve\u010dina ljudi zau\u017eije nekje med 2.000 in 3.000 kcal, da ohrani svojo telesno te\u017eo. Posledi\u010dno bi morali vsak dan zau\u017eiti med 6.800 in 7.800 kcal. To je hud zalogaj, saj je to vnos, ki ga tudi profesionalni \u0161portniki pogosto ne dose\u017eejo. Vnos tolik\u0161ne koli\u010dine kalorij v enem dnevu ni enostaven niti za tiste najve\u010dje ljubitelje bo\u017ei\u010dnih dobrot. Za bolj\u0161o predstavo: v teh osmih dneh bi morali torej pojesti ve\u010d kot 7 kg pi\u0161kotov, lizik, \u010dokolad, krofov ali sladoleda. Med prazniki verjetno ne boste zau\u017eili toliko kalorij ali hrane, zato vam zagotovo ni treba skrbeti, da bi pridobili toliko ma\u0161\u010dobe.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Se spra\u0161ujete, kako popestriti svoj bo\u017ei\u010dni jedilnik? Preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kako-se-izogniti-pridobivanju-teze-cez-bozic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nasvetov, kako se izogniti pridobivanju te\u017ee \u010dez bo\u017ei\u010d.<\/strong><\/a><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksna_je_realna_kolicina_telesne_teze_ki_bi_jo_lahko_pridobili_cez_bozicne_praznike\"><\/span><span lang=\"SL\">Kak\u0161na je realna koli\u010dina telesne te\u017ee, ki bi jo lahko pridobili \u010dez bo\u017ei\u010dne praznike?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Za ve\u010dino od vas koli\u010dina telesne ma\u0161\u010dobe pred in po praznikih verjetno ne bo bistveno druga\u010dna. Morda boste ugotovili, da v prazni\u010dnem obdobju pojeste in popijete med 1.000 in 2.000 kcal ve\u010d kot obi\u010dajno. Vendar vam zaradi tega \u0161e ni potrebno zagnati panike. <strong>Po praznikih se boste verjetno vrnili k obi\u010dajni rutini in prehrani, tako da se bo spet vse postavilo na svoje mesto.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Tudi znanost je jasna glede tega. Glede na \u0161tudije, ki so se ukvarjale s tem, se <strong>ve\u010dina ljudi v razvitih dr\u017eavah med prazniki v povpre\u010dju zredi za 0,5 in 1 kg.<\/strong> Glede na rezultate se ve\u010dje pove\u010danje telesne te\u017ee obi\u010dajno pojavi pri ljudeh s prekomerno telesno te\u017eo. Ti bi morali biti med prazni\u010dnimi pogostitvami \u0161e posebej previdni. <span style=\"color: #ff6600\">[3-5]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce kljub vsemu tehtnica poka\u017ee, da imate po praznikih kak\u0161en kilogram ve\u010d, je \u010disto mo\u017eno, da ne gre za \u010disto ma\u0161\u010dobo. Telo shranjuje ogljikove hidrate v obliki mi\u0161i\u010dnega in jetrnega glikogena. Vsak gram glikogena se nato ve\u017ee na pribli\u017eno tri grame vode, ki je ve\u010dinoma shranjena v mi\u0161icah. Prav tako lahko pove\u010dan vnos soli, v obliki \u010dipsa in drugih slanih dobrot, povzro\u010di <strong>pove\u010dano zadr\u017eevanje vode.<\/strong> Vendar pa lahko na pove\u010dano te\u017eo vpliva tudi sama vsebina \u010drevesja. Vse to bi se moralo normalizirati v nekaj dneh, ko se boste spet za\u010deli <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranjevati zdravo<\/a>. <span style=\"color: #ff6600\">[<span class=\"tadv-color\">6\u20137]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Kaj \u0161e lahko povzro\u010di pove\u010danje telesne te\u017ee, si lahko preberete v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-tehtnica-kaze-vecje-stevilke-in-to-ni-mascoba\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zakaj tehtnica ka\u017ee ve\u010dje \u0161tevilke in to ni ma\u0161\u010doba?<\/strong><\/a><\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-1124x749.jpg\" alt=\"Koliko kilogramov ma\u0161\u010dobe pridobite \u010dez bo\u017ei\u010d?\" class=\"wp-image-319501\" width=\"843\" height=\"562\" title=\"Koliko kilogramov ma\u0161\u010dobe pridobite \u010dez bo\u017ei\u010d?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-768x512.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_je_mogoce_da_se_je_nekdo_po_praznikih_zredil_za_dodatnih_5_kg\"><\/span><span lang=\"SL\">Kako je mogo\u010de, da se je nekdo po praznikih zredil za dodatnih 5 kg?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">\u010ce se komu vendarle uspe zrediti za pet kilogramov ali ve\u010d, za to niso krivi le bo\u017ei\u010dni prazniki. Verjetno je to posledica njihovega na\u010dina \u017eivljenja v zadnjih mesecih. Prvo znano dejstvo je, da so ljudje <strong>jeseni in pozimi pogosto manj aktivni.<\/strong> Ve\u010d \u010dasa pre\u017eivimo ob spro\u0161\u010danju v udobju na\u0161ega doma kot na sprehodih v naravi, kolesarjenju ali v telovadnici.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">V tem \u010dasu boste morda imeli tudi pove\u010dan apetit po bolj mastni in kalori\u010dni hrani<\/span><\/strong><span lang=\"SL\">, kar lahko povezujete z ob\u010dutkom ugodja in zadovoljstva. Dodajte \u0161e ob\u010dasen po\u017eirek alkohola in \u017ee imate zagotovljen recept za pridobivanje telesne te\u017ee. Zato se ni smiselno ukvarjati samo s tem, kaj po\u010dnete v tistih nekaj prazni\u010dnih dneh, ampak se morate osredoto\u010diti na svoje navade \u010dez celo leto. <span style=\"color: #ff6600\">[8]<\/span><\/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\"><span class=\"ez-toc-section\" id=\"Se_morate_lotiti_novoletnih_diet_in_razstrupljanja\"><\/span><span lang=\"SL\">Se morate lotiti novoletnih diet in razstrupljanja?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Pri \u0161portnikih in drugih ljubiteljih zdravega na\u010dina \u017eivljenja je obi\u010dajno dovolj, da se po praznikih vrnejo v normalno rutino. Navajeni so redno telovaditi in bolj verjetno je, da bodo jedli uravnote\u017eeno prehrano. <strong>Posledi\u010dno se postopoma vrnejo na normalno telesno te\u017eo, ne da bi jim bilo treba slediti strogim dietam.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Marsikdo pa po novem letu pose\u017ee po strogih dietah, postu ali raznih na\u010dinih <a href=\"https:\/\/gymbeam.si\/blog\/detoksikacija-kako-vam-bo-v-10-dneh-spremenila-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">razstrupljanja<\/a>. V tem obdobju jih pogosto \u017eene krivda zaradi vsega, kar so pojedli in popili. Najve\u010dja gonilna sila pa je vizija hitrih rezultatov. <strong>To je dale\u010d od idealnega in obi\u010dajno vodi v za\u010daran krog stradanja in prenajedanja.<\/strong> Po drugi strani pa tudi ni dobro, da popolnoma odmislite in pozabite na odve\u010dne kilograme in se z njimi za\u010dnete spopadati \u0161ele leta pozneje.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Veliko la\u017eje in bolj trajnostno je, da dose\u017eete <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalori\u010dni primanjkljaj<\/strong><\/a><\/span> z na\u0161im <strong>spletnim<\/strong> <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalkulatorjem kalorij<\/strong><\/a><\/span> za enostavno prilagajanje va\u0161e prehrane. To bo v kombinaciji z redno vadbo zagotovilo postopno in neagresivno huj\u0161anje.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">V na\u0161em \u010dlanku <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/preprost-vodic-za-stetje-kalorij-in-dosego-vasih-ciljev\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Preprost vodi\u010d za \u0161tetje kalorij in dosego va\u0161ih ciljev<\/strong><\/a><\/span> spoznajte, kako dose\u010di kalori\u010dni primanjkljaj.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/image00005-1124x750.jpeg\" alt=\"Kako shuj\u0161ati po bo\u017ei\u010du?\" class=\"wp-image-319516\" width=\"843\" height=\"563\" title=\"Kako shuj\u0161ati po bo\u017ei\u010du?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00005-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00005-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00005-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00005-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_casa_boste_potrebovali_da_boste_pokurili_pet_kilogramov_mascobe_ki_ste_jih_ali_pa_jih_niste_pridobili_za_bozic\"><\/span><span lang=\"SL\">Koliko \u010dasa boste potrebovali, da boste pokurili pet kilogramov ma\u0161\u010dobe, ki ste jih (ali pa jih niste) pridobili za bo\u017ei\u010d?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">\u0160port in pravzaprav vsaka telesna aktivnost je idealen na\u010din za kurjenje kalorij in pospe\u0161evanje huj\u0161anja. Zahvaljujo\u010d temu <strong>ni treba dramati\u010dno zmanj\u0161ati koli\u010dine hrane, ki jo zau\u017eijete.<\/strong> Hkrati pa boste s \u0161portno aktivnostjo <strong>delali na svoji kondiciji in videzu.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite pokuriti odve\u010dne kilograme ma\u0161\u010dobe, zlasti s \u0161portom, vas bo morda zanimalo, koliko \u010dasa traja. Kot smo \u017ee omenili, se morate za kurjenje energije, ki se skriva v 5 kilogramih ma\u0161\u010dobe, znebiti 38.500 kcal. Koliko ur hoje, teka ali plavanja je to?<\/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\"><span lang=\"SL\">Koliko \u010dasa porabita povpre\u010dna 65 kg \u017eenska in 80 kg mo\u0161ki, da pokurita 5 kg ma\u0161\u010dobe?<\/span><\/h3>\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\">Aktivnost\r\n\r\n<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" align=\"center\"><span lang=\"SL\">Poraba 65 kg \u017eenske na uro<\/span><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" align=\"center\"><span lang=\"SL\">Koliko \u010dasa porabi 65 kg \u017eenska, da pokuri 5 kg ma\u0161\u010dobe?<\/span><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" align=\"center\"><span lang=\"SL\">Poraba 80 kg mo\u0161kega na uro<\/span><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" align=\"center\"><span lang=\"SL\">Koliko \u010dasa porabi 80 kg mo\u0161ki, da pokuri 5 kg ma\u0161\u010dobe?<\/span><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Hitra hoja po ravnini s povpre\u010dno hitrostjo 5,6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">280 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">137 ur in 30 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">111 ur in 54 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plavanje v prostem slogu nizke ali zmerne intenzivnosti<\/td><td class=\"has-text-align-center\" data-align=\"center\">377 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 uri in 6 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\">464 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">82 ur in 54 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kolesarjenje na sobnem kolesu z zmerno ali visoko intenzivnostjo<\/td><td class=\"has-text-align-center\" data-align=\"center\">442 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">87 ur in 6 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\">544 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 ur in 42 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">HIIT vadba z lastno telesno te\u017eo<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">74 ur<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 ur in 6 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tek s povpre\u010dno hitrostjo 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">540 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71 ur in 12 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\">664 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 ur<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u010ce pogledate tabelo, vas je morda malo strah, koliko ur morate porabiti za dolo\u010deno aktivnost. Vendar ne pozabite, da so te vrednosti le povpre\u010dne in nanje vplivajo intenzivnost aktivnosti, starost in fizi\u010dna pripravljenost osebe, poleg te\u017ee in trajanja same aktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Ko te \u0161tevilke prevedete v <strong>vsakdanje \u017eivljenje, boste ugotovili, da ni tako dramati\u010dno, kot se zdi.<\/strong> \u010ce ste 65 kg \u017eenska in te\u010dete \u0161tirikrat na teden po 30 minut, boste v pribli\u017eno osmih mesecih in pol izgubili 5 kg ma\u0161\u010dobe. To je brez prilagajanja va\u0161e prehrane in drugih aktivnosti. \u010ce k temu dodate na primer trening mo\u010di dvakrat na teden in nekoliko zmanj\u0161ate vnos energije, boste ma\u0161\u010dobo pokurili veliko hitreje. <span style=\"color: #ff6600\">[9]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Ali veste, koliko \u010dasa traja, da z zimskimi \u0161porti pokurimo kilogram ma\u0161\u010dobe? \u010ce vas zanima, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako izgubiti kilogram ma\u0161\u010dobe in koliko energije se dejansko skriva v njej?<\/strong><\/a><\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/image00046__-1124x749.jpeg\" alt=\"Kako hitro izgubiti 5 kilogramov ma\u0161\u010dobe?\" class=\"wp-image-319542\" width=\"843\" height=\"562\" title=\"Kako hitro izgubiti 5 kilogramov ma\u0161\u010dobe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00046__-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00046__-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00046__-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00046__-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span><span lang=\"SL\">Kaj bi si morali zapomniti?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">\u010ce se med prazniki ne nameravate udele\u017eiti ve\u010ddnevnega maratona u\u017eivanja sladkarij in pe\u010denih kotletov, vam ni treba skrbeti, da bi se preve\u010d zredili. Prav tako ni nujno, da vse svoje jedi pripravljate v la\u017eji, manj kalori\u010dni razli\u010dici. <strong>Prepustite se vsemu, kar vam zadi\u0161i, in u\u017eivajte.<\/strong> Po novem letu pa se vsekakor vrnite k svoji obi\u010dajni rutini. Energijo, ki ste jo zbrali, lahko nato porabite za intenzivne treninge v telovadnici ali pa se preizkusite v teku na smu\u010deh. Za konec pa vam \u017eelimo vesel bo\u017ei\u010d in sre\u010dno novo leto!<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil \u010dlanek v\u0161e\u010d in se vam je zdel koristen, ga delite s prijatelji. Dajte jim vedeti, da jim ni treba skrbeti, da bodo \u010dez bo\u017ei\u010d pridobili tistih nekaj kilogramov.<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Se med bo\u017ei\u010dem in silvestrovim res lahko zredite za pet ali ve\u010d kilogramov? Koliko dodatnih kalorij bi morali zau\u017eiti in koliko \u010dasa bi potrebovali, da bi s \u0161portom pokurili to koli\u010dino energije?<\/p>\n","protected":false},"author":129,"featured_media":319471,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[7545,6375,6675,7443],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-329231","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-bozic-sl","9":"tag-hujsanje","10":"tag-jedilnik","11":"tag-telesna-mascoba","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>Ali se lahko \u010dez bo\u017ei\u010d zredite za pet kilogramov? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Se je res mogo\u010de \u010dez bo\u017ei\u010d zrediti za pet kilogramov? 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