{"id":339966,"date":"2022-12-08T11:24:47","date_gmt":"2022-12-08T10:24:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=339966"},"modified":"2025-11-10T16:52:54","modified_gmt":"2025-11-10T15:52:54","slug":"jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/","title":{"rendered":"Jednostavan vodi\u010d za skidanje vi\u0161ka kilograma nakon Bo\u017ei\u0107a"},"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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#16_savjeta_za_mrsavljenje_nakon_blagdana\" title=\"16 savjeta za mr\u0161avljenje nakon blagdana\">16 savjeta za mr\u0161avljenje nakon blagdana<\/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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#1_Vratite_se_svom_nacinu_zivota_kakav_je_bio_prije_Bozica\" title=\"1. Vratite se svom na\u010dinu \u017eivota kakav je bio prije Bo\u017ei\u0107a\">1. Vratite se svom na\u010dinu \u017eivota kakav je bio prije Bo\u017ei\u0107a<\/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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#2_Rijesite_se_ostataka_bozicne_hrane\" title=\"2. Rije\u0161ite se ostataka bo\u017ei\u0107ne hrane\">2. Rije\u0161ite se ostataka bo\u017ei\u0107ne hrane<\/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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#3_Svakom_obroku_dodajte_voce_i_povrce\" title=\"3. Svakom obroku dodajte vo\u0107e i povr\u0107e\">3. Svakom obroku dodajte vo\u0107e i povr\u0107e<\/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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#4_Jedite_vise_proteina\" title=\"4. Jedite vi\u0161e proteina\">4. Jedite vi\u0161e proteina<\/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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#5_Ubrzajte_metabolizam_i_redovito_se_krecite\" title=\"5. Ubrzajte metabolizam i redovito se kre\u0107ite\">5. Ubrzajte metabolizam i redovito se kre\u0107ite<\/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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#6_Nemojte_si_uskracivati_nijednu_namirnicu\" title=\"6. Nemojte si uskra\u0107ivati nijednu namirnicu\">6. Nemojte si uskra\u0107ivati nijednu namirnicu<\/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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#7_Izbjegavajte_ekstremne_dijete\" title=\"7. Izbjegavajte ekstremne dijete\">7. Izbjegavajte ekstremne dijete<\/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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#8_Pijte_vise_tekucine\" title=\"8. Pijte vi\u0161e teku\u0107ine\">8. Pijte vi\u0161e teku\u0107ine<\/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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#9_Koristite_manje_tanjure\" title=\"9. Koristite manje tanjure\">9. Koristite manje tanjure<\/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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#10_Nemojte_podcjenjivati_vaznost_mentalnog_zdravlja\" title=\"10. Nemojte podcjenjivati va\u017enost mentalnog zdravlja\">10. Nemojte podcjenjivati va\u017enost mentalnog zdravlja<\/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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#11_Dovoljno_spavajte\" title=\"11. Dovoljno spavajte\">11. Dovoljno spavajte<\/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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#12_Isprobajte_nove_sastojke_i_recepte\" title=\"12. Isprobajte nove sastojke i recepte\">12. Isprobajte nove sastojke i recepte<\/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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#13_Usredotocite_se_na_ono_sto_jedete\" title=\"13. Usredoto\u010dite se na ono \u0161to jedete\">13. Usredoto\u010dite se na ono \u0161to jedete<\/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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#14_Razmislite_o_uzimanju_nekih_dodataka_prehrani\" title=\"14. Razmislite o uzimanju nekih dodataka prehrani\">14. Razmislite o uzimanju nekih dodataka prehrani<\/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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#15_Nemojte_to_raditi_sami\" title=\"15. Nemojte to raditi sami\">15. Nemojte to raditi sami<\/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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#16_Ne_ocekujte_sve_odmah\" title=\"16. Ne o\u010dekujte sve odmah\">16. Ne o\u010dekujte sve odmah<\/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\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tra\u017eite li \u010dudesnu dijetu kojom \u0107ete u mjesec dana izgubiti deset kilograma sala, vjerojatno \u0107ete se razo\u010darati. Ne\u0107emo vam ponuditi ni\u0161ta takvo niti \u0107emo vas uvjeravati da vam je sije\u010danjska detoksikacija potrebna da biste skinuli nekoliko kilograma. Umjesto toga, danas \u0107emo se usredoto\u010diti na savjete kako <strong>kona\u010dno trajno smr\u0161avjeti bez drasti\u010dnih dijeta.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nije va\u017eno poku\u0161avate li to napraviti ve\u0107 nekoliko godina ili ovu&nbsp; <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/10-najgorih-nacina-da-pocnete-sa-svojim-novogodisnjim-odlukama\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">odluku<\/a> donosite prvi put ove godine. Bez obzira na va\u0161u polaznu to\u010dku, danas \u0107emo vam pokazati kako se osloboditi svog rastresenog na\u010dina \u017eivota, i to ne samo nakon Bo\u017ei\u0107a, te postupno uklju\u010diti jednostavne korake koji \u0107e <strong>vas dovesti do cilja iz snova.<\/strong> Ove godine ne\u0107ete jednostavno zavr\u0161iti kao oni koji odustanu nakon nekoliko dana, ve\u0107 \u0107ete to uspje\u0161no privesti kraju.<\/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=\"16_savjeta_za_mrsavljenje_nakon_blagdana\"><\/span>16 savjeta za mr\u0161avljenje nakon blagdana<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"1_Vratite_se_svom_nacinu_zivota_kakav_je_bio_prije_Bozica\"><\/span>1. Vratite se svom na\u010dinu \u017eivota kakav je bio prije Bo\u017ei\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda razmi\u0161ljate o tome za\u0161to biste se htjeli vratiti u situaciju u kojoj ste bili prije Bo\u017ei\u0107a? Uostalom, tada ste ve\u0107 bili nezadovoljni sobom i rekli ste da vam treba promjena&#8230;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poku\u0161ajte sami objektivno procijeniti kako su izgledali va\u0161i obroci od Badnje ve\u010deri do Nove godine. Jeste li se,<strong> kojim slu\u010dajem, prepustili u\u017eivanju u hrani<\/strong> malo vi\u0161e nego ina\u010de? Kada idete na posao ili u \u0161kolu, vjerojatno nemate toliko vremena za razmi\u0161ljanje o poslasticama tijekom dana. Kad ih se za\u017eelite, slatki\u0161i vam mo\u017eda nisu uvijek biti tako dostupni. Ali za Bo\u017ei\u0107 je to druga\u010dije. <strong>Opetovano uzimate hranu, stolovi se savijaju pod hrpama hrane<\/strong> i ne znate \u0161to biste prvo probali. \u010cesto \u0107e vam uku\u0107ani dati slatki\u0161e, sendvi\u010de i druge poslastice koje \u0107e vas doslovno pozivati iz hladnjaka: &#8220;Do\u0111i po mene, samo sam tvoj.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ne poku\u0161avajte od 1. sije\u010dnja \u017eurno sve promijeniti<\/strong> i preuzeti kontrolu nad svojom prehranom na na\u010din kojeg bi se posramio i perfekcionisti\u010dki nutricionist. Dapa\u010de, vratite se navikama koje su vam bile prirodne prije Bo\u017ei\u0107a. To \u0107e sada biti va\u0161a <strong>polazi\u0161na to\u010dka<\/strong> od koje \u0107ete krenuti s oporavljanjem i postupno se usavr\u0161avati.<\/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=\"2_Rijesite_se_ostataka_bozicne_hrane\"><\/span>2. Rije\u0161ite se ostataka bo\u017ei\u0107ne hrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Te\u0161ko je vratiti se u predbo\u017ei\u0107ni modus kada <strong>jo\u0161 uvijek imate toliko primamljive hrane kod ku\u0107e<\/strong>. Ako znate da niste osoba koja uz kavu mo\u017ee pojesti samo jedan keks, ve\u0107 bi pojela cijelu kutiju u trenu, bolje je da<strong> se rije\u0161ite ostataka.<\/strong> Naravno, ne \u017eelimo poticati rasipanje hrane, stoga nemojte ni\u0161ta bacati. Postoji mnogo drugih na\u010dina da na prakti\u010dniji na\u010din maknete slastice iz ku\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete ih <strong>pokloniti prijatelju,<\/strong> drugim \u010dlanovima obitelji ili odnijeti hranu ljudima kojima je potrebna. Sjajan na\u010din da se privremeno rije\u0161ite slatki\u0161a je i taj da ih <strong>zamrznete.<\/strong> Ne\u0107ete imati poslastice na vidiku, a vidjet \u0107ete da \u0107ete, kada imate posjetitelje, cijeniti to \u0161to im mo\u017eete ponuditi ne\u0161to bez muke dugotrajne pripreme. Za posebne prilike <strong>sakrijte i alkohol.<\/strong> Ni on nije ba\u0161 idealan partner za mr\u0161avljenje i \u010desto usporava napredak.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/iStock-1130451642-1124x749.jpg\" alt=\"Rije\u0161ite se ostataka bo\u017ei\u0107ne hrane za lak\u0161e mr\u0161avljenje\" class=\"wp-image-331193\" style=\"width:843px;height:562px\" title=\"Rije\u0161ite se ostataka bo\u017ei\u0107ne hrane za lak\u0161e mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1130451642-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1130451642-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1130451642-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1130451642-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Svakom_obroku_dodajte_voce_i_povrce\"><\/span>3. Svakom obroku dodajte vo\u0107e i povr\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li znali da bi svi trebali<strong> jesti barem 500 &#8211; 600g vo\u0107a i povr\u0107a dnevno,<\/strong> idealno u omjeru 2:1 u korist povr\u0107a? Ako slijedite ovu preporuku, pove\u0107at \u0107ete unos <strong>va\u017enih mikronutrijenata<\/strong> kao \u0161to su vitamini i minerali. Osim toga, osje\u0107at \u0107ete se i sitije nakon jela. Dodatni bonus je \u0161to vo\u0107e obi\u010dno sadr\u017ei manje \u0161e\u0107era od tradicionalnih slatki\u0161a, \u0161to ga \u010dini boljim izborom.<span style=\"color: #ff6600\"> [1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako poku\u0161avate smr\u0161avjeti, vo\u0107e i povr\u0107e postat \u0107e vam najbolji prijatelj. Poku\u0161ajt<strong>e pojesti pokoji komad uz svaki obrok.<\/strong> Jabuka ili naran\u010da upotpunit \u0107e slatki doru\u010dak, a za ru\u010dak mo\u017eete pojesti laganu salatu. I ne, ne mislimo na krumpir salatu s majonezom, odmorite i od toga malo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada svakom obroku dodate porciju vo\u0107a ili povr\u0107a, vjerojatno \u0107ete jesti manje ostalih sastojaka koji imaju ve\u0107u energetsku vrijednost zbog sadr\u017eanih vlakana. Lako mo\u017eete <strong>smanjiti kalorijski unos i po\u010deti gubiti kilograme.<\/strong><\/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 dobrobitima vo\u0107a, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/voce-koliko-kalorija-i-koje-vitamine-i-minerale-ono-sadrzi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koliko kalorija ima u vo\u0107u i koje vitamine i minerale sadr\u017ei?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/iStock-1313903358-1124x750.jpg\" alt=\"Svakom obroku dodajte vo\u0107e i povr\u0107e\" class=\"wp-image-331207\" style=\"width:843px;height:563px\" title=\"Svakom obroku dodajte vo\u0107e i povr\u0107e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1313903358-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1313903358-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1313903358-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1313903358-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Jedite_vise_proteina\"><\/span>4. Jedite vi\u0161e proteina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Protein je klju\u010dni makronutrijent na koji biste se trebali usredoto\u010diti kada gubite te\u017einu. <span style=\"color: #ff6600\">[3-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Poma\u017ee u odr\u017eavanju mi\u0161i\u0107ne mase<\/strong> koju ste mukotrpno izgradili u teretani.<\/li>\n\n\n\n<li>Doprinosi <strong>rastu mi\u0161i\u0107ne mase,<\/strong> zahvaljuju\u0107i sadr\u017eanim esencijalnim aminokiselinama koje su osnovna gradivna jedinica mi\u0161i\u0107a.<\/li>\n\n\n\n<li><strong>Sudjeluje u odr\u017eavanju zdravih kostiju.<\/strong><\/li>\n\n\n\n<li><strong>Pozitivno djeluje na funkcioniranje imunolo\u0161kog sustava.<\/strong><\/li>\n\n\n\n<li><strong>Poma\u017ee popraviti mikrotraumu mi\u0161i\u0107a<\/strong> uzrokovanu treningom snage.<\/li>\n\n\n\n<li><strong>Pove\u0107ava osje\u0107aj sitosti nakon obroka.<\/strong><\/li>\n\n\n\n<li><strong>Mo\u017ee pomo\u0107i u smanjenju \u017eelje za slatkim<\/strong>, zahvaljuju\u0107i svom pozitivnom u\u010dinku na razinu hormona. Proteini mogu smanjiti razinu hormona gladi grelina, \u0161to dovodi do ve\u0107eg zadovoljstva nakon jela.<\/li>\n\n\n\n<li><strong>Njegov metabolizam sagorijeva najvi\u0161e kalorija.<\/strong> Proteini imaju najve\u0107i termi\u010dki u\u010dinak od svih makronutrijenata koji iznosi oko 20 &#8211; 30 %. To zna\u010di da \u0107e od 100 kcal unesenih iz proteina tijelo zapravo potro\u0161iti 70 &#8211; 80 kcal.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to vidite, proteini ne <strong>utje\u010du samo na sastav va\u0161eg tijela i njegovo zdravlje,<\/strong> ve\u0107 i na to kako se osje\u0107ate. Stoga svakako ne smijete podcjenjivati njegov unos. Op\u0107e preporuke ka\u017eu da se trebate dr\u017eati dnevne koli\u010dine od 0,8 g\/kg TH (tjelesne te\u017eine). Me\u0111utim, ova vrijednost je dovoljna, naprimjer, za neaktivne osobe sa sjedila\u010dkim na\u010dinom \u017eivota. Za aktivnije pojedince, sporta\u0161e i osobe na dijeti, preporu\u010duje se ve\u0107i unos unutar sljede\u0107eg raspona od 1,2 &#8211; 2,2 g\/kg TH. Visokokvalitetni <a href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein sirutke<\/a> ili <a href=\"https:\/\/gymbeam.hr\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veganski <\/a>mo\u017ee pomo\u0107i u dovoljnom unosu proteina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tra\u017eite inspiraciju o tome odakle dobiti proteine, zavirite u na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-unijeti-vise-proteina-u-svoju-prehranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako unijeti vi\u0161e proteina u svoju prehranu?<\/strong><\/a><\/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=\"29715,28936,44254,44248,28792,42481,3738,1562,8350,5431,1731,7067\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Ubrzajte_metabolizam_i_redovito_se_krecite\"><\/span>5. Ubrzajte metabolizam i redovito se kre\u0107ite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Planirali ste se od ponedjeljka po\u010deti redovito kretati &#8211; svaki dan hodati 10.000 koraka, tri puta tjedno tr\u010dati sat vremena i odraditi \u010detiri treninga snage tjedno? Vrijeme je da se vratimo na zemlju&#8230;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako je najvi\u0161e \u0161to ste se do sada kretali bilo hodanje do auta da se njime ujutro odvezete na posao, bilo bi naivno misliti da \u0107e sada sve biti druga\u010dije. <strong>Nemojte poku\u0161avati opona\u0161ati rutinu sporta\u0161a<\/strong> koji su navikli redovito se kretati. Prilagodite sve aktivnosti svom trenutnom na\u010dinu \u017eivota. Za osobu koja se nikada nije bavila nekim sportom, <strong>pro\u0161etati sat vremena tri puta tjedno<\/strong> mo\u017ee biti izazov. Sli\u010dno, mo\u017ee biti izazovno iza\u0107i iz autobusa stanicu ranije i hodati barem kilometar.<\/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\">Kako bi to moglo izgledati za nekoga tko ne vje\u017eba da prirodno uklju\u010di vi\u0161e aktivnosti u svoju dnevnu rutinu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Popodne nakon posla<strong> iza\u0111ite dvije stanice ranije<\/strong> i krenite pje\u0161ke ku\u0107i.<\/li>\n\n\n\n<li><strong>Nemojte se voziti do du\u0107ana<\/strong> udaljenog dva kilometra i sami nositi ono \u0161to ste kupili. \u0160etnja s punim vre\u0107icama mo\u017ee biti izazovna vje\u017eba.<\/li>\n\n\n\n<li><strong>Prestanite koristiti dizala i pokretne stepenice,<\/strong> stepenice \u0107e postati va\u0161a nova vje\u017eba za zategnutu stra\u017enjicu.<\/li>\n\n\n\n<li>Tijekom tjedna poku\u0161ajte prona\u0107i <strong>barem dva sata vremena za bilo koju sportsku aktivnost.<\/strong> To mo\u017ee biti plivanje, brza \u0161etnja, trening snage, ku\u0107ni trening ili \u010dak badminton s prijateljem.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postupno \u0107ete vidjeti da \u010dak i takve male promjene mogu donijeti lijepe rezultate. Kada se va\u0161e tijelo navikne na aktivnost, mo\u017eete dodati jo\u0161. Uvijek zapamtite da nije va\u017eno samo ono \u0161to radite u teretani za sat vremena. Va\u017ean je va\u0161 cjelokupni na\u010din \u017eivota i prirodna aktivnost tijekom dana, \u0161to u kona\u010dnici sagorijeva vi\u0161e kalorija nego redovita tjelovje\u017eba. Vi\u0161e o tome pro\u010ditajte u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Koji je najva\u017eniji \u010dimbenik u mr\u0161avljenju?<\/strong><\/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 is-style-default\"><strong>Kako odr\u017eavati aktivniji na\u010din \u017eivota?<\/strong><\/h3>\n\n\n\n<p>Ako vam se aktivan na\u010din \u017eivota podrazumijeva, poku\u0161ajte se <strong>vi\u0161e usredoto\u010diti na redovitost i postizanje odre\u0111enih ciljeva.<\/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\">\n<li>Odredite si dane za aktivnost i dr\u017eite se toga. Zamislite svoj trening kao sastanak koji ste planirali. Ne\u0107ete ga otkazati samo zato \u0161to vam se ne da, zar ne?<\/li>\n\n\n\n<li>Postavite <strong>nove ciljeve<\/strong> koje \u017eelite posti\u0107i u danom sportu. To \u0107e vas tjerati naprijed. Za trening snage to mogu biti te\u017ei utezi na \u0161ipci, za biciklizam to mo\u017ee biti udaljenost prije\u0111ena u godinu dana, za tr\u010danje to mo\u017ee biti br\u017ei tempo.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o tome kako ostati motivirani i posti\u0107i svoje ciljeve mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>5 savjeta kako ostati aktivni, motivirani i vje\u017ebati kod ku\u0107e.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/iStock-1158744134-1124x749.jpg\" alt=\"Ubrzajte svoj metabolizam i kre\u0107ite se redovito\" class=\"wp-image-331221\" style=\"width:843px;height:562px\" title=\"Ubrzajte svoj metabolizam i kre\u0107ite se redovito\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1158744134-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1158744134-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1158744134-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1158744134-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Nemojte_si_uskracivati_nijednu_namirnicu\"><\/span>6. Nemojte si uskra\u0107ivati nijednu namirnicu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Znate kako se ka\u017ee da zabranjeno vo\u0107e ima najbolji okus? Mo\u017eda vam ina\u010de ne bi palo na pamet pojesti ne\u0161to slatko ili pizzu. Ali \u010dim vam padne na pamet ideja da to jednostavno ne mo\u017eete u\u010diniti upravo sada, \u0161to \u0107e se vjerojatno dogoditi? <strong>Jo\u0161 vi\u0161e \u0107ete \u017eudjeti za tom odre\u0111enom hranom.<\/strong> Nema potrebe poku\u0161avati prevariti svoj um koji \u017eudi za \u010dokoladom i otjerati tu \u017eelju krastavcem. Kao \u0161to se nema potrebe uskra\u0107ivati slatki\u0161ima. <strong>Nastojte jednom zauvijek izbaciti iz glave uvrije\u017eenu podjelu hrane na zdravu i nezdravu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Jedine namirnice koje ne biste trebali jesti su one koje su:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pokvarene<\/li>\n\n\n\n<li>pljesnive<\/li>\n\n\n\n<li>trule<\/li>\n\n\n\n<li>one koje vam uzrokuju alergiju<\/li>\n\n\n\n<li>one koje uzrokuju pote\u0161ko\u0107e s probavom<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ina\u010de, zaista nema potrebe da si ne\u0161to uskra\u0107ujete. <strong>Problem \u010desto nije sama hrana, ve\u0107 koli\u010dina<\/strong>. Brza hrana i druge delicije koje ste nekada smatrali nezdravima imaju visoku energetsku gusto\u0107u, ali nisku nutritivnu gusto\u0107u. Dakle, u malim koli\u010dinama sadr\u017ee dosta energije, ali malo mikronutrijenata koji su va\u017eni za na\u0161e tijelo. Me\u0111utim, to ne zna\u010di da se morate odre\u0107i takve hrane. Jednostavno je prikladno pojesti manje koli\u010dine nego \u0161to ste navikli. Prvi zalogaji su ionako najbolji. U\u017eivajte maksimalno. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vrlo je vjerojatno da biste, da ste sebi uskratili takvu hranu, ionako vjerojatno s vremenom tome podlegli. Va\u0161a glava bi tada vrlo vjerojatno reagirala da ionako nema veze, budu\u0107i da ste prekr\u0161ili dijetnu zabranu i <strong>pre\u017ederali biste se svega \u0161to ste si sami uskratili.<\/strong> Nakon kratkotrajnog u\u017eitka do\u0161lo bi i \u017ealjenje \u0161to ste se vratili gdje ste bili i jednostavno ne mo\u017eete uspjeti. Stoga, prestanite dijeliti hranu na dobru i lo\u0161u ili zdravu i nezdravu jer bi upravo to moglo biti klju\u010d za razbijanje ovog za\u010daranog kruga odricanja i prejedanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ne vjerujete da si prilikom mr\u0161avljenja ne morate uskra\u0107ivati omiljene poslastice, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako jesti pizzu, slatki\u0161e i istovremeno gubiti kilograme zahvaljuju\u0107i prehrani IIFYM?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319577115-1124x749.jpg\" alt=\"Nemojte si uskra\u0107ivati nikakvu hranu\" class=\"wp-image-331235\" style=\"width:843px;height:562px\" title=\"Nemojte si uskra\u0107ivati nikakvu hranu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319577115-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319577115-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319577115-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319577115-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Izbjegavajte_ekstremne_dijete\"><\/span>7. Izbjegavajte ekstremne dijete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u017ealost, me\u0111u nama jo\u0161 uvijek ima ljudi kod kojih je mr\u0161avljenje povezano s dijetama, detoksikacijama i sli\u010dnim ekstremima koji \u010desto zabranjuju jednu ili vi\u0161e skupina namirnica. Obi\u010dno po\u010dnu gubiti na te\u017eini tako \u0161to u Google utipkaju izraz <strong>&#8220;najbolja dijeta&#8221; i inspiriraju su ekstremima<\/strong> koje tra\u017eilica preporu\u010duje. Ali to ne mora biti tako.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da biste smr\u0161avjeli, ne morate izbjegavati ugljikohidrate, gluten, dr\u017eati se mlije\u010dne dijete ili jesti samo kada je pun mjesec. Mnogo je lak\u0161e. Samo budite u <strong>kalorijskom deficitu<\/strong>, \u0161to jednostavno zna\u010di da <strong>tro\u0161ite vi\u0161e energije nego \u0161to unosite<\/strong>, nema ve\u0107e slo\u017eenosti. Kako bismo olak\u0161ali izra\u010dunavanje va\u0161eg energetskog unosa, napravili smo <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalkulator koji radi sve izra\u010dune umjesto vas.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dr\u017eite li se razumnog kalorijskog deficita i ne idete u krajnost, uvjerit \u0107ete se da <strong>mr\u0161avljenje ne mora biti te\u0161ko<\/strong>. I nema potrebe \u010dak ni da se odri\u010dete svoje omiljene hrane. Osim toga, ne morate se brinuti o ekstremnoj gladi, nekontroliranim \u017eudnjama ili problemima povezanim s niskim unosom energije. O tome vi\u0161e raspravljamo u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako se boriti protiv gubitka menstruacije i drugih simptoma \u017eenske atletske trijade?<\/strong><\/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\"><span class=\"ez-toc-section\" id=\"8_Pijte_vise_tekucine\"><\/span>8. Pijte vi\u0161e teku\u0107ine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prilikom mr\u0161avljenja ljudi se \u010desto fokusiraju na ono \u0161to jedu, ali nekako zaborave da je <strong>tako\u0111er va\u017eno i pijenje vode.<\/strong> Mo\u017eda me\u0111u svojim prijateljima poznajete nekoga tko tvrdi da ne jede gotovo ni\u0161ta, ali se stalno deblja. Mo\u017eda zaborave spomenuti da tijekom dana popiju dvije litre Cole <strong>(900 kcal)<\/strong>, popiju veliku toplu \u010dokoladu s punomasnim mlijekom u Starbucksu nakon ru\u010dka <strong>(729 kcal)<\/strong> i dva svoja omiljena hladna piva nakon ve\u010dere <strong>(500 kcal)<\/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<p>Ovi napitci mogu dodati dodatnih 2129 kcal va\u0161em dnevnom energetskom unosu. Samo da dobijete predod\u017ebu &#8211; ovo je koli\u010dina koja prosje\u010dnoj \u017eeni mo\u017ee pru\u017eiti energiju za cijeli dan. Nismo \u010dak ni uzeli u obzir unos hrane. Stoga poku\u0161ajte piti vi\u0161e obi\u010dne vode koja ne sadr\u017ei kalorije, lako je dostupna i op\u0107enito je jeftinija od gore navedenih napitaka krcatih kalorijama. No, svoj re\u017eim pijenja mo\u017eete za\u010diniti i \u010dajem zasla\u0111enim &nbsp;<a href=\"https:\/\/gymbeam.hr\/arome-i-zasladivaci\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zasla\u0111iva\u010dima bez kalorija<\/a>, gaziranim mineralnim vodama ili&nbsp; <a href=\"https:\/\/gymbeam.hr\/instant-napitak-bolero.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prahom s okusom bez \u0161e\u0107era.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate koliko kalorija imaju va\u0161a omiljena alkoholna i bezalkoholna pi\u0107a, onda ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gdje se skrivaju teku\u0107e kalorije i kako vas te prazne kalorije sprje\u010davaju da gubite kilograme?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319088455-1124x749.jpg\" alt=\"Pijte vi\u0161e vode\" class=\"wp-image-331249\" style=\"width:843px;height:562px\" title=\"Pijte vi\u0161e vode\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319088455-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319088455-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319088455-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319088455-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Koristite_manje_tanjure\"><\/span>9. Koristite manje tanjure<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prilikom poslu\u017eivanja hrane vjerojatno se uglavnom fokusirate na ono \u0161to stavljate na tanjur. Me\u0111utim, jeste li razmi\u0161ljali i o tome <strong>koliko su zapravo va\u017eni tanjuri koje koristite.<\/strong> Velika je razlika u tome kako ista porcija izgleda na manjem tanjuru, i obrnuto &#8211; na ve\u0107em. \u010cak i istra\u017eivanja pokazuju da se u usporedbi s 1990. godinom,<strong> veli\u010dina kori\u0161tenih tanjura plo\u010da pove\u0107ala za 44 %.<\/strong> To tako\u0111er \u010dini razliku u tome kako je pun tanjur izgledao tada i kako izgleda sada. Ruku pod ruku s tim idu ve\u0107e porcije hrane, manje aktivan na\u010din \u017eivota i porast pretilosti. <span style=\"color: #ff6600\">[10-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znaju\u0107i to, poku\u0161ajmo prevariti va\u0161 um. <strong>Uzmite manji tanjur<\/strong> za jelo. Otkrit \u0107ete da \u0107ete se osje\u0107ati bolje nakon \u0161to zavr\u0161ite s jelom nego da ste samo napunili pola velikog tanjura. Sli\u010dno pravilo mo\u017eete prakticirati i s desertima. Naprimjer, mo\u017eete staviti komad torte na <strong>manji tanjuri\u0107<\/strong> kako biste ponovno stvorili iluziju punog tanjura.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ovaj trik mo\u017eete iskoristiti u svoju korist i obrnuto. \u017delite li zadovoljiti svoje okusne pupoljke i svoj um \u010da\u0161om vina, ponovno prilagodite veli\u010dinu. Umjesto \u010da\u0161e u koju stane cijela boca <strong>pijuckajte vino iz \u010da\u0161e za degustaciju koja ne mo\u017ee dr\u017eati vi\u0161e od 200 ml kada je potpuno napunjena.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li problema s odr\u017eavanjem unosa teku\u0107ine jer ne mo\u017eete popiti cijelu \u010da\u0161u vode? Poku\u0161ajte napuniti ve\u0107u posudu, ali ne do kraja. Ako vam je te\u0161ko pojesti dovoljno povr\u0107a, stavite svoju porciju na ve\u0107i tanjur. <strong>Izgledat \u0107e kao manja i lak\u0161a porcija koju mo\u017eete pojesti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o tome kako napraviti uravnote\u017eene obroke i zdrave porcije mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to je zdrava prehrana i kako nau\u010diti zdravo se hraniti?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/iStock-846068022-1124x749.jpg\" alt=\"Koristite manje tanjure\" class=\"wp-image-331263\" style=\"width:843px;height:562px\" title=\"Koristite manje tanjure\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-846068022-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-846068022-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-846068022-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-846068022-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Nemojte_podcjenjivati_vaznost_mentalnog_zdravlja\"><\/span>10. Nemojte podcjenjivati va\u017enost mentalnog zdravlja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tijekom stresnih razdoblja, prehrana je jedno podru\u010dje u kojem se ovaj problem brzo po\u010dinje manifestirati. Neki ljudi potpuno prestanu jesti i po\u010dnu nadokna\u0111ivati deficit nakon \u0161to stres pro\u0111e. Drugi, s druge strane, ve\u0107<strong> tra\u017ee utjehu u hrani tijekom stresnih razdoblja<\/strong> i koriste \u010dokoladu, sladoled, pomfrit ili pizzu kako bi <strong>barem nakratko poku\u0161ali izazvati osje\u0107aj sre\u0107e<\/strong>. Oba na\u010dina su pogre\u0161na i vjerojatno vas ne\u0107e dovesti do odr\u017eive vitke figure.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga, \u010dak i pod stresom, poku\u0161ajte se <strong>dr\u017eati svoje trenutne rutine prehrane<\/strong>. U idealnom slu\u010daju svaku porciju pripremite unaprijed u kutiji za ru\u010dak kako biste uvijek imali hranu pri ruci i kako <strong>ne biste morali brinuti o tome \u0161to \u0107ete jesti.<\/strong> Na taj na\u010din mo\u017eete svoje napore usmjeriti u uklanjanje uzroka stresa.<\/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 is-style-default\"><strong>Ove aktivnosti mogu pomo\u0107i u smanjenju stresa:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sport&nbsp;<\/li>\n\n\n\n<li>glazba<\/li>\n\n\n\n<li>\u010ditanje<\/li>\n\n\n\n<li>zapisivanje svojih osje\u0107aja<\/li>\n\n\n\n<li>usredoto\u010dena svjesnost (mindfulness)<\/li>\n\n\n\n<li>vrijeme provedeno s voljenima<\/li>\n\n\n\n<li>dodaci prehrani &#8211; adaptogeni, vitamini B, l-teanin, glicin, magnezij<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za u\u010dinkovitije savjete kako se nositi sa stresom pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Za\u0161to je stres opasan i kako ga smanjiti?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/iStock-961846374-1124x750.jpg\" alt=\"Nemojte podcjenjivati va\u017enost mentalnog zdravlja\" class=\"wp-image-331277\" style=\"width:843px;height:563px\" title=\"Nemojte podcjenjivati va\u017enost mentalnog zdravlja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-961846374-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-961846374-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-961846374-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-961846374-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Dovoljno_spavajte\"><\/span>11. Dovoljno spavajte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osje\u0107ate li da \u0161to manje spavate, tro\u0161ite vi\u0161e energije? Ovo mo\u017eda nije sasvim to\u010dno. Poku\u0161ajte se sjetiti <strong>kako se osje\u0107ate kada ste budni cijelu no\u0107 i ustajete rano ujutro<\/strong>. Vjerojatno ste umorni i poku\u0161avate se boriti protiv tog osje\u0107aja uz neku poslasticu za doru\u010dak, idealno doru\u010dak bogat \u0161e\u0107erom i slatku kavu uz njega. Do neke mjere, hormoni su odgovorni za te \u017eudnje za slatkim i glad.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161e tijelo mo\u017ee reagirati na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nedostatak sna<\/a> <strong>tako \u0161to proizvodi vi\u0161e hormona stresa, kortizola<\/strong>. Me\u0111utim, tako\u0111er <strong>smanjuje razinu hormona sitosti (leptina) i pove\u0107ava razinu hormona gladi (grelina)<\/strong>. Tada se obi\u010dno natrpate ve\u0107im porcijama hrane i pose\u017eete za visokokalori\u010dnom hranom. Osim toga, umor mo\u017ee uzrokovati izbjegavanje aktivnosti koje biste ina\u010de uzimali zdravo za gotovo. Na kraju, nedostatak sna dovodi do debljanja, a ne do gubitka te\u017eine. <span class=\"tadv-color\" style=\"color: #ff6600\">[13\u201318]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga neka vam san bude prioritet i poku\u0161ajte se naspavati 7 &#8211; 9 sati svake no\u0107i. Njegov pozitivan u\u010dinak osjetit \u0107e se ne samo u mr\u0161avljenju, ve\u0107 i u boljoj koncentraciji i drugim aspektima va\u0161eg \u017eivota. \u017delite li nau\u010diti kako se kraljevski naspavati, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako brzo zaspati? Isprobajte na\u0161e jednostavne savjete za bolji san.<\/strong><\/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\"><span class=\"ez-toc-section\" id=\"12_Isprobajte_nove_sastojke_i_recepte\"><\/span>12. Isprobajte nove sastojke i recepte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Samo zato \u0161to ste odlu\u010dili smr\u0161avjeti <strong>ne zna\u010di da se sada morate odre\u0107i svega \u0161to volite.<\/strong> \u0160to mislite o davanju \u0161anse hrani koja je manje krcata kalorijama kao alternativa va\u0161oj omiljenoj hrani?<\/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\">\n<li>Ako volite pizzu, mo\u017eete pripremiti <a href=\"https:\/\/gymbeam.hr\/proteinska-pizza-500-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinsko tijesto<\/a> i umjesto masne salame na njega staviti \u0161unku s visokim sadr\u017eajem proteina i povr\u0107e.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO noodles<\/a>&nbsp;tako\u0111er vrijedi probati, jer mogu zamijeniti tjesteninu u receptima i zna\u010dajno smanjiti kalorijsku vrijednost hrane.<\/li>\n\n\n\n<li>Za inspiraciju mo\u017eete koristiti na\u0161e <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness recepte,<\/a> gdje \u0107ete prona\u0107i to\u010dne metode za pripremu jela bogatih proteinima s ni\u017eim kalorijskim vrijednostima. Jam\u010dimo da \u0107ete svaki put <strong>u\u017eivati u svojem obroku<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga ne gledajte na gubitak kilograma kao na ograni\u010denje. Radije, gledajte na to kao na <strong>priliku da nau\u010dite kuhati nova jela<\/strong> koja \u0107e va\u0161e tijelo napuniti svim potrebnim hranjivim tvarima. Vidjet \u0107ete da \u0107e vam nov\u010danik biti zahvalan. Tada mo\u017eete iskoristiti novac koji u\u0161tedite za kupnju \u010dlanstva u teretani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li savjete o zdravom pe\u010denju, ne biste trebali propustiti na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-uciniti-bozicne-slastice-zdravijima\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako bo\u017ei\u0107no pe\u010denje u\u010diniti zdravijim.<\/strong><\/a> Za pripremu obroka pogledajte na\u0161 \u010dlanak <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Primjerak plana pripreme obroka za 2000 kcal.&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/iStock-1215789577-1124x749.jpg\" alt=\"Isprobajte nove sastojke i recepte\" class=\"wp-image-331291\" style=\"width:843px;height:562px\" title=\"Isprobajte nove sastojke i recepte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1215789577-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1215789577-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1215789577-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1215789577-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Usredotocite_se_na_ono_sto_jedete\"><\/span>13. Usredoto\u010dite se na ono \u0161to jedete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerojatno su svi do\u017eivjeli situaciju kada su tijekom trilera otvorili vre\u0107icu \u010dipsa i <strong>nesvjesno ga pojeli<\/strong> prije nego \u0161to su do\u0161li do samog zapleta. Vjerojatno niste ni u\u017eivali u grickalici, a dnevnom energetskom unosu ste dodali <strong>vi\u0161e od 500 kcal<\/strong> (energetski ekvivalent prosje\u010dnog ru\u010dka).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u017ealost, ljudi nisu sposobni posvetiti <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>punu pozornost<\/strong><\/a> dvjema razli\u010ditim aktivnostima \u2013<strong> ili se koncentriraju na \u010dips ili na film<\/strong>. Dakle, ili \u0107e vam nedostajati detalji uzbudljive radnje ili \u0107ete jesti hranu bez u\u017eivanja u njoj. Ali kada znate princip kako funkcionira koncentracija, mo\u017eete ga iskoristiti u svoju korist, stoga &#8211; upoznajte se s <strong>konceptom svjesnog jedenja<\/strong>, koji je povezan s filozofijom svjesnosti (mindfulness). <span class=\"tadv-color\" style=\"color: #ff6600\">[19\u201321]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rije\u010d je o pristupu koji se<strong> usredoto\u010duje na sada\u0161nji trenutak i na osvije\u0161tenost va\u0161ih trenutnih osje\u0107aja, misli i tjelesnih osjeta.<\/strong> Ove prakse mo\u017eete prenijeti u podru\u010dje prehrane i pobolj\u0161ati svoje op\u0107e navike. Kada je hrana pred vama, trebali biste joj <strong>posvetiti svoju punu pozornost<\/strong>. Isklju\u010dite TV, odlo\u017eite telefon i samo osjetite teksturu i okus hrane. Tako \u0107ete jesti sporije, svjesnije i nau\u010dit \u0107ete <strong>bolje prepoznati sitost<\/strong>, a samim time \u0107ete znatno olak\u0161ati mr\u0161avljenje.<span style=\"color: #ff6600\"> [22-24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o konceptu svjesnog jedenja i njegovom pozitivnom utjecaju na zdravlje mo\u017eete saznati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>30-dnevni izazov koji \u0107e vam pomo\u0107i da smr\u0161avite i hranite se zdravo.<\/strong><\/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\"><span class=\"ez-toc-section\" id=\"14_Razmislite_o_uzimanju_nekih_dodataka_prehrani\"><\/span>14. Razmislite o uzimanju nekih dodataka prehrani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada se kre\u0107ete prema svojem cilju, u ovom slu\u010daju vitkoj figuri, nekako ste prirodno skloni tra\u017eiti pre\u010dace i sve \u0161to \u0107e vam <strong>malo olak\u0161ati.<\/strong> Opet, moram vas razo\u010darati, ne postoji \u010dudotvorna izmi\u0161ljotina koja \u0107e nam preko no\u0107i figuru pretvoriti u vitkiju. Ipak, imamo nekoliko <strong>prakti\u010dnih dodataka<\/strong> koji mogu pomo\u0107i i u\u010diniti postizanje va\u0161eg cilja malo lak\u0161im. Pogledajmo.<\/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\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Protein <\/strong><\/a><strong><a href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" aria-label=\"u (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">u<\/a><\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> prahu<\/strong><\/a> \u2013 dodatak prehrani koji je svaki posjetitelj teretane probao u nekom trenutku. Ovo je sjajan na\u010din da jednostavno unesete vi\u0161e proteina u svoju prehranu, \u010dime se <strong>pove\u0107ava sitost, smanjuje \u017eelja za slatkim, pridonosi oporavku, rastu i odr\u017eavanju mi\u0161i\u0107ne mase.<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vlakna<\/strong><\/a> \u2013 va\u017ena komponenta na\u0161e prehrane koja je neophodna za zdravu probavu. \u0160tovi\u0161e, mo\u017ee pridonijeti i ve\u0107em osje\u0107aju sitosti. Osim vo\u0107a, povr\u0107a i proizvoda od cjelovitih \u017eitarica, unos mo\u017eete pove\u0107ati uklju\u010divanjem vlakana&nbsp;<a href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psilijuma<\/a> ili <a href=\"https:\/\/gymbeam.hr\/jabucna-vlakna-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jabuke<\/a>. Vrijedi isprobati i topljivo vlakno <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">glukomanan<\/a>&nbsp;koji na sebe mo\u017ee vezati pedeset puta vi\u0161e vode nego \u0161to je njegova te\u017eina. To mo\u017ee <strong>pomo\u0107i u izazivanju sitosti.<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/appetite-control-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Appetite control<\/strong><\/a> \u2013 dodatak za sve one koji poku\u0161avaju smr\u0161avjeti i <strong>suo\u010davaju se s stalnom gla\u0111u i \u017eudnjom za hranom.<\/strong> Sadr\u017ei HCA prirodni spaljiva\u010d masti i ekstrakt bijelog graha. Oni djeluju kao blokatori ugljikohidrata, \u0161to im omogu\u0107uje smanjenje unosa energije i gubitak te\u017eine. Tako\u0111er sadr\u017ei i popularni jabu\u010dni ocat i <a href=\"https:\/\/gymbeam.hr\/chromium-picolinate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">krom<\/a>&nbsp;koji pridonose <strong>pravilnom metabolizmu makronutrijenata<\/strong>, a tako\u0111er poma\u017eu i u odr\u017eavanju normalne razine glukoze u krvi.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spaljiva\u010di masti<\/strong><\/a> \u2013 tvari koje mogu pomo\u0107i u <strong>sagorijevanju malo vi\u0161e kalorija u mirovanju i tijekom vje\u017ebanja te tako pospje\u0161uju mr\u0161avljenje.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako vam dodaci prehrani<strong> mogu malo olak\u0161ati put do vitke figure,<\/strong> nemojte o\u010dekivati \u010duda. Jednostavno re\u010deno, nijedna tableta <strong>ne\u0107e odraditi trening umjesto vas<\/strong>, a niti jedan zdravi ru\u010dak ne\u0107e biti pripremljen sam od sebe. Sve ovisi o vama. Osim toga, bit \u0107ete sretniji sa svojim rezultatima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li saznati vi\u0161e o spaljiva\u010dima masti i njihovom u\u010dinku na mr\u0161avljenje, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najucinkovitiji-sagorjevac-masti-i-kako-ga-koristiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati i koristiti naju\u010dinkovitiji spaljiva\u010d masti?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/IMG_8210-1124x749.jpg\" alt=\"Olak\u0161ajte mr\u0161avljenje uz pomo\u0107 dodataka prehrani\" class=\"wp-image-331305\" style=\"width:843px;height:562px\" title=\"Olak\u0161ajte mr\u0161avljenje uz pomo\u0107 dodataka prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8210-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8210-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8210-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8210.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Nemojte_to_raditi_sami\"><\/span>15. Nemojte to raditi sami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stvari uvijek idu bolje kada imate partnera. Poku\u0161ajte prona\u0107i nekoga s kim \u0107ete <strong>podijeliti svoje putovanje.<\/strong> To mo\u017ee biti va\u0161 partner, roditelj ili \u010dak prijatelj. Idealno je povjeriti se osobi koja vjeruje da to mo\u017eete u\u010diniti. Posljednje \u0161to \u017eelite \u010duti kada imate krizu je: <strong>&#8220;Rekao sam da ne mo\u017ee\u0161 to u\u010diniti, zajebi to.&#8221;<\/strong> Bolje na\u0111ite nekoga tko vas mo\u017ee podi\u0107i s kau\u010da i oti\u0107i s vama u teretanu da vas podr\u017ei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako u svom bliskom krugu nemate nikoga s kime biste podijelili svoje putovanje, mo\u017eete<strong> se pridru\u017eiti raznim online zajednicama<\/strong> koje pru\u017eaju podr\u0161ku. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-znati-je-li-vas-online-trener-i-savjetnik-o-prehrani-los\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Osobni treneri<\/a> ili nutricionisti tako\u0111er mogu biti veliki motivatori i olak\u0161ati vam po\u010detak. No, za neke bi moglo biti dovoljno samo dijeljenje rezultata s prijateljima u razli\u010ditim aplikacijama. Na vama je koju \u0107ete opciju odabrati. Uvijek je bolje kada niste sami u tome.<\/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=\"16_Ne_ocekujte_sve_odmah\"><\/span>16. Ne o\u010dekujte sve odmah<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Namjerno razmislite o tome <strong>koliko dugo ste se postupno debljali da ste do\u0161li do to\u010dke na kojoj ste sada<\/strong>. To se vjerojatno nije dogodilo preko no\u0107i, zar ne? Stoga ne mo\u017eete o\u010dekivati da \u0107e va\u0161a figura postati vitka preko no\u0107i. Za sve je potrebno vrijeme i <strong>cijeli proces le\u017ei u va\u0161im rukama.<\/strong> Imajte to na umu kada do\u0111ete u isku\u0161enje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li uzeti jo\u0161 dva komada torte nakon deserta? Onda razmislite isplati li se ovaj <strong>kratkoro\u010dni u\u017eitak za udaljavanje od svojeg cilja<\/strong>. To ovisi o vama i va\u0161im prioritetima. Ipak, na kraju \u0107ete biti sretniji \u0161to imate tri centimetra manje na struku nego prije tjedan dana kada ste pojeli tortu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/iStock-1141394587-1124x749.jpg\" alt=\"Zadr\u017eite pozitivno razmi\u0161ljanje i smanjite stres\" class=\"wp-image-331319\" style=\"width:843px;height:562px\" title=\"Zadr\u017eite pozitivno razmi\u0161ljanje i smanjite stres\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1141394587-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1141394587-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1141394587-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1141394587-2048x1364.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gubljenje kilograma ne mora biti tako te\u0161ko kao \u0161to mislite. \u010cesto je najte\u017ee <strong>prona\u0107i odlu\u010dnost za po\u010detak.<\/strong> Ako u startu ne pretjerate i ne napravite mnogo velikih promjena odmah, vidjet \u0107ete da se to mo\u017ee. Pazite na svoju polaznu to\u010dku i ne poku\u0161avajte posti\u0107i savr\u0161enstvo preko no\u0107i. Umjesto toga, <strong>polako unosite suptilne promjene u svoj \u017eivot<\/strong> koje \u0107ete postupno usvajati. A kada se osvrnete na svoje putovanje za nekoliko mjeseci, iznenadit \u0107ete se koliko vam se \u017eivot promijenio. Zapravo, nije bilo tako te\u0161ko. Stoga se naoru\u017eajte strpljenjem i vjerujte da ovaj put to stvarno mo\u017eete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poznajete li nekoga me\u0111u svojim prijateljima tko bi ove godine \u017eelio kona\u010dno trajno smr\u0161avjeti? Podijelite ovaj \u010dlanak s njima i olak\u0161ajte im put do cilja.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jeste li odlu\u010dili smr\u0161avjeti u novoj godini? Izbjegavajte detoksikaciju i drasti\u010dne dijete. Za vas imamo jednostavan vodi\u010d s kojim svatko mo\u017ee izgubiti kilograme.<\/p>\n","protected":false},"author":100,"featured_media":331337,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6476,6368,7598,7436],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-339966","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-tezina-hr","11":"tag-tjelesna-masnoca-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>Jednostavan vodi\u010d za skidanje vi\u0161ka kilograma nakon Bo\u017ei\u0107a - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako skinuti vi\u0161ak kilograma nakon Bo\u017ei\u0107a? 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