{"id":407660,"date":"2022-12-09T10:33:39","date_gmt":"2022-12-09T09:33:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=407660"},"modified":"2022-12-09T10:33:43","modified_gmt":"2022-12-09T09:33:43","slug":"mozete-li-se-udebljati-pet-kilograma-za-bozicne-blagdane","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/mozete-li-se-udebljati-pet-kilograma-za-bozicne-blagdane\/","title":{"rendered":"Mo\u017eete li se udebljati pet kilograma za bo\u017ei\u0107ne blagdane?"},"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\/mozete-li-se-udebljati-pet-kilograma-za-bozicne-blagdane\/#Zasto_se_debljate_tijekom_praznika\" title=\"Za\u0161to se debljate tijekom praznika?\">Za\u0161to se debljate tijekom praznika?<\/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\/mozete-li-se-udebljati-pet-kilograma-za-bozicne-blagdane\/#Je_li_moguce_udebljati_se_pet_i_vise_kilograma_za_Bozic_i_Novu_godinu\" title=\"Je li mogu\u0107e udebljati se pet i vi\u0161e kilograma za Bo\u017ei\u0107 i Novu godinu?\">Je li mogu\u0107e udebljati se pet i vi\u0161e kilograma za Bo\u017ei\u0107 i Novu godinu?<\/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\/mozete-li-se-udebljati-pet-kilograma-za-bozicne-blagdane\/#Koja_je_realna_kolicina_kilograma_koju_mozete_dobiti_za_bozicne_blagdane\" title=\"Koja je realna koli\u010dina kilograma koju mo\u017eete dobiti za bo\u017ei\u0107ne blagdane?\">Koja je realna koli\u010dina kilograma koju mo\u017eete dobiti za bo\u017ei\u0107ne blagdane?<\/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\/mozete-li-se-udebljati-pet-kilograma-za-bozicne-blagdane\/#Kako_je_moguce_da_je_nakon_sezone_blagdana_netko_nakupio_5_kg_viska\" title=\"Kako je mogu\u0107e da je nakon sezone blagdana netko nakupio 5 kg vi\u0161ka?\">Kako je mogu\u0107e da je nakon sezone blagdana netko nakupio 5 kg vi\u0161ka?<\/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\/mozete-li-se-udebljati-pet-kilograma-za-bozicne-blagdane\/#Trebate_li_se_upustiti_u_novogodisnje_dijete_i_detoksikaciju\" title=\"Trebate li se upustiti u novogodi\u0161nje dijete i detoksikaciju?\">Trebate li se upustiti u novogodi\u0161nje dijete i detoksikaciju?<\/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\/mozete-li-se-udebljati-pet-kilograma-za-bozicne-blagdane\/#Koliko_ce_vam_trebati_da_sagorite_pet_kilograma_sala_koje_niste_nabacili_za_bozicne_blagdane\" title=\"Koliko \u0107e vam trebati da sagorite pet kilograma sala koje (ni)ste nabacili za bo\u017ei\u0107ne blagdane?\">Koliko \u0107e vam trebati da sagorite pet kilograma sala koje (ni)ste nabacili za bo\u017ei\u0107ne blagdane?<\/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\/mozete-li-se-udebljati-pet-kilograma-za-bozicne-blagdane\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bo\u017ei\u0107 neizostavno uklju\u010duje vrijeme provedeno s najdra\u017eima, kada mo\u017eete u\u017eivati u lijepim zajedni\u010dkim trenucima, uklju\u010duju\u0107i dobru hranu i pi\u0107e. Sva ta dru\u0161tvena i sve\u010dana doga\u0111anja samo su ulaznica. Puno ljudi pati od paralize odlu\u010divanja i od prvog adventa naovamo postavljaju pitanja poput \u201cJe li vrijedno pojesti sve ove slatki\u0161e i svu ostalu kalori\u010dnu hranu? Ho\u0107u li u samo nekoliko dana pokvariti svoju formu za koju mi je bilo potrebno godinu dana truda?\u201d<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li doista potrebno toliko se brinuti i poku\u0161avati pripremiti sva ta ukusna jela u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-uciniti-bozicne-slastice-zdravijima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dijetalnijoj varijanti<\/a>&nbsp;ili se mirne du\u0161e mo\u017eete prepustiti klasi\u010dnoj verziji istih? Posvuda pi\u0161e da se neki ljudi za bo\u017ei\u0107ne blagdane udebljaju i vi\u0161e od 5 kg. Ali je li to istina? U ve\u0107ini slu\u010dajeva stvarnost je ne\u0161to druga\u010dija i pri\u010da druga\u010diju pri\u010du.<\/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=\"Zasto_se_debljate_tijekom_praznika\"><\/span>Za\u0161to se debljate tijekom praznika?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S prvim nagovje\u0161tajima bo\u017ei\u0107nih ukrasa, ljudi \u010desto po\u010dnu pani\u010dariti da nemaju poklone niti dovoljno vremena da sve obave. Ali tada dolazi tipi\u010dno opu\u0161tena, sve\u010dana atmosfera. Na nekoliko dana (ponekad \u010dak i tjedana) <strong>prelazite u potpuno druga\u010diji na\u010din rada od onog na koji ste navikli cijele godine.<\/strong> Provodite puno vi\u0161e vremena s obitelji i prijateljima, \u0161to ne prolazi bez probavanja raznoraznih slastica koje su na stolu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedete vi\u0161e slatke i masne hrane i op\u0107enito ve\u0107e porcije. S vremena na vrijeme \u010dak si popijete \u0161alicu kuhanog vina ili \u010da\u0161u pro\u0161eka ili vina. Dodate li tome manje vje\u017ebanja, jer nema vremena za pravi trening zbog silnih zabava i bo\u017ei\u0107nih priprema, lako se mo\u017eete udebljati. <strong>Kroz nekoliko dana dolazite u kalorijski suficit,<\/strong> pri \u010demu va\u0161 energetski unos daleko prema\u0161uje va\u0161u potro\u0161nju energije. <span style=\"color: #ff6600\">[1]<\/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=\"Za\u0161to se debljate tijekom bo\u017ei\u0107nih blagdana?\" class=\"wp-image-319487\" width=\"843\" height=\"561\" title=\"Za\u0161to se debljate tijekom bo\u017ei\u0107nih blagdana?\" 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=\"Je_li_moguce_udebljati_se_pet_i_vise_kilograma_za_Bozic_i_Novu_godinu\"><\/span>Je li mogu\u0107e udebljati se pet i vi\u0161e kilograma za Bo\u017ei\u0107 i Novu godinu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogi su spremni na to da \u0107e za blagdane nabaciti koji kilogram, a nakon Nove godine poku\u0161ati to i skinuti. \u010cesto su zabrinuti da ovaj put ne bude previ\u0161e, poput onih pet kilograma kojima prijete razni lifestyle \u010dlanci iz \u017eenskih \u010dasopisa. Jeste li se ikada zapitali je li doista mogu\u0107e u samo osam dana (od 24. do 31. prosinca) dobiti nekoliko kilograma vi\u0161ka?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izra\u010dunajmo koliko je energije potrebno da dobijemo pet kilograma sala. Jedan kilogram masti sadr\u017ei energiju pribli\u017eno jednaku 7700 kcal. Pomno\u017eite ovaj broj s pet i dobit \u0107ete<strong> respektabilnih 38.500 kcal. <\/strong>To je <strong>koli\u010dina energije koju biste trebali unijeti da dobijete pet kilograma masti vi\u0161e od va\u0161eg unosa za odr\u017eavanje te\u017eine.<\/strong> <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teoretski, to bi zna\u010dilo <strong>pove\u0107anje dnevnog energetskog unosa od 4800 kcal tijekom osam dana.<\/strong> Ve\u0107ina ljudi uzima ne\u0161to izme\u0111u 2000 \u2013 3000 kcal kako bi odr\u017eali svoju tjelesnu te\u017einu. Kao rezultat toga, morali bi uspjeti unijeti 6800 \u2013 7800 kcal svaki dan. To je vra\u0161ki te\u017eak zadatak, jer to je unos koji \u010dak i profesionalnim sporta\u0161ima \u010desto ne uspijeva. Unijeti toliko kalorija u jednom danu nije lako \u010dak ni najve\u0107im ljubiteljima bo\u017ei\u0107nih slastica. Samo da dobijete predod\u017ebu, morali biste pojesti vi\u0161e od 7 kg keksa, lizalica, \u010dokolada, krafni ili sladoleda u tih osam dana zajedno. Tijekom praznika vjerojatno ne\u0107ete jesti toliko kalorija ili hrane, pa se definitivno ne morate brinuti ho\u0107ete li se toliko udebljati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pitate se kako u\u010diniti svoj bo\u017ei\u0107ni jelovnik laganijim? Pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-izbjegavanje-debljanja-tijekom-bozica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 savjeta za izbjegavanje debljanja tijekom Bo\u017ei\u0107a.<\/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=\"8350,28936,44254,28792,3738,28324,1562,5431,55636,9037,29663,6937,43864\" ><\/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=\"Koja_je_realna_kolicina_kilograma_koju_mozete_dobiti_za_bozicne_blagdane\"><\/span>Koja je realna koli\u010dina kilograma koju mo\u017eete dobiti za bo\u017ei\u0107ne blagdane?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kod ve\u0107ine vas koli\u010dina tjelesne masti prije i poslije praznika vjerojatno se ne\u0107e puno razlikovati. Mo\u017eda \u0107ete otkriti da tijekom blagdana jedete i pijete 1 000 \u2013 2 000 kcal vi\u0161e od uobi\u010dajenog unosa. Ali ne morate od toga raditi veliku stvar. <strong>Nakon praznika vjerojatno \u0107ete se vratiti svojoj uobi\u010dajenoj rutini i prehrani i sve \u0107e se opet izjedna\u010diti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znanost je tu tako\u0111er jasna. Prema studijama koje su se bavile ovom temom, <strong>ve\u0107ina ljudi u razvijenim zemljama udeblja se u prosjeku 0,5 \u2013 1 kg tijekom blagdana.<\/strong> Prema rezultatima, do ve\u0107eg debljanja obi\u010dno dolazi kod ljudi koji imaju prekomjernu te\u017einu ili su pretili. U njihovom slu\u010daju to upu\u0107uje na ve\u0107i oprez kod sve\u010dane gozbe. <span style=\"color: #ff6600\">[3-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako unato\u010d svemu tome vaga poka\u017ee da nakon blagdana imate koji kilogram vi\u0161e, sasvim je mogu\u0107e da se ne radi o \u010distom salu. Tijelo skladi\u0161ti ugljikohidrate u obliku mi\u0161i\u0107nog i jetrenog glikogena. Svaki gram glikogena zatim se ve\u017ee na otprilike tri grama vode, koja se uglavnom skladi\u0161ti u mi\u0161i\u0107ima. Tako\u0111er, pove\u0107ani unos soli, u obliku \u010dipsa i drugih slanih poslastica, mo\u017ee uzrokovati<strong> ve\u0107e zadr\u017eavanje vode.<\/strong> Me\u0111utim, obilniji sadr\u017eaj crijeva tako\u0111er mo\u017ee igrati ulogu u pove\u0107anju te\u017eine. Sve bi se to trebalo vratiti u normalu za nekoliko dana, kada ponovno po\u010dnete jesti zdravo. <span style=\"color: #ff6600\">[<\/span><span class=\"tadv-color\" style=\"color: #ff6600\">6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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 se kilograma mo\u017eete udebljati za Bo\u017ei\u0107?\" class=\"wp-image-319501\" width=\"843\" height=\"562\" title=\"Koliko se kilograma mo\u017eete udebljati za Bo\u017ei\u0107?\" 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_moguce_da_je_nakon_sezone_blagdana_netko_nakupio_5_kg_viska\"><\/span>Kako je mogu\u0107e da je nakon sezone blagdana netko nakupio 5 kg vi\u0161ka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako se netko ipak uspije udebljati pet i vi\u0161e kilograma, nisu za to krivi samo bo\u017ei\u0107ni blagdani. Vjerojatno je to zbog na\u010dina na koji su \u017eivjeli posljednjih mjeseci. Prije svega, op\u0107e je poznato da su ljudi \u010desto<strong> manje aktivni u jesen i zimi<\/strong>. Provodimo vi\u0161e vremena opu\u0161taju\u0107i se u udobnosti svog doma nego vani u \u0161etnji, vo\u017enji biciklom ili u teretani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>U ovom razdoblju mo\u017eete imati i ve\u0107i apetit za masnijom i kalori\u010dnijom hranom,<\/strong> \u0161to mo\u017eete povezati s osje\u0107ajem ugode i zadovoljstva. Dodajte tome i povremeni gutljaj alkohola i imate zajam\u010den recept za debljanje. Stoga nema smisla problematizirati samo ono \u0161to radite tijekom nekoliko blagdanskih dana, ve\u0107 i svoje navike tijekom velike ve\u0107ine godine. <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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trebate_li_se_upustiti_u_novogodisnje_dijete_i_detoksikaciju\"><\/span>Trebate li se upustiti u novogodi\u0161nje dijete i detoksikaciju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kod sporta\u0161a i drugih ljubitelja zdravog na\u010dina \u017eivota obi\u010dno je dovoljno vratiti se normalnoj rutini nakon godi\u0161njeg odmora. Navikli su redovito vje\u017ebati, a vjerojatnije je da \u0107e se hraniti uravnote\u017eeno. <strong>Kao rezultat toga, postupno se vra\u0107aju na svoju normalnu te\u017einu bez potrebe za pridr\u017eavanjem strogih dijeta.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogi nakon Nove godine kre\u0107u na stroge dijete, post i razne <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/detoksikacija-kako-mijenja-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">detokse<\/a>. Tijekom tog razdoblja \u010desto ih pokre\u0107e osje\u0107aj krivnje zbog toga \u0161to su pojeli i popili. Ipak, najve\u0107i pokreta\u010d je vizija brzih rezultata. <strong>Ovo je daleko od idealnog i obi\u010dno dovodi do ciklusa gladovanja i prejedanja.<\/strong> S druge strane, tako\u0111er nije dobra ideja vi\u0161ak kilograma potpuno zanemariti i s njima se po\u010deti baviti godinama kasnije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogo je lak\u0161e i odr\u017eivije postaviti svoj <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalorijski deficit<\/strong><\/a>&nbsp; &nbsp;pomo\u0107u na\u0161eg <strong>online<\/strong> <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>kalkulatora <\/strong><\/a>&nbsp;<strong>kalorija<\/strong> kako biste jednostavno prilagodili svoju prehranu. To \u0107e u kombinaciji s redovitom tjelovje\u017ebom jam\u010diti postupno i neagresivno mr\u0161avljenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Saznajte kako postaviti kalorijski deficit u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/jednostavan-vodic-o-tome-kako-brojati-kalorije-i-postici-svoje-ciljeve\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednostavan vodi\u010d za brojanje kalorija kako biste postigli va\u0161e ciljeve.<\/strong><\/a><\/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 smr\u0161avjeti nakon Bo\u017ei\u0107a?\" class=\"wp-image-319516\" width=\"843\" height=\"563\" title=\"Kako smr\u0161avjeti nakon Bo\u017ei\u0107a?\" 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_ce_vam_trebati_da_sagorite_pet_kilograma_sala_koje_niste_nabacili_za_bozicne_blagdane\"><\/span>Koliko \u0107e vam trebati da sagorite pet kilograma sala koje (ni)ste nabacili za bo\u017ei\u0107ne blagdane?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sport, zapravo svaka tjelesna aktivnost, idealan je na\u010din za sagorijevanje kalorija i ubrzanje mr\u0161avljenja. Zahvaljuju\u0107i tome, <strong>nema potrebe dramati\u010dno smanjivati koli\u010dinu hrane koju jedete<\/strong>. Ujedno \u0107ete kroz sportske aktivnosti <strong>raditi na svojoj kondiciji i izgledu.<\/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 sagorjeti vi\u0161ak kilograma masnog tkiva, posebno kroz sport, mo\u017eda \u0107e vas zanimati koliko je za to potrebno vremena. Kao \u0161to smo ve\u0107 rekli, da biste sagorjeli energiju skrivenu u 5 kilograma masti, trebate se rije\u0161iti 38 500 kcal. Koliko je sati hodanja, tr\u010danja ili plivanja potrebno?<\/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\">Koliko je vremena potrebno prosje\u010dnoj \u017eeni od 65 kg i mu\u0161karcu od 80 kg da sagore 5 kg masti?<\/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<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Potro\u0161nja \u017eene od 65 kg po satu<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koliko je vremena potrebno \u017eeni od 65 kg da sagori 5 kg masti?<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Potro\u0161nja \u010dovjeka od 80 kg po satu<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koliko je vremena potrebno \u010dovjeku od 80 kg da sagori 5 kg masti?<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Brzo hodanje po ravnom terenu prosje\u010dnom brzinom od 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 sati i 30 minuta<\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">111 sati i 54 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plivanje slobodnim stilom laganim do umjerenim intenzitetom<\/td><td class=\"has-text-align-center\" data-align=\"center\">377 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 sata i 6 minuta<\/td><td class=\"has-text-align-center\" data-align=\"center\">464 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">82 sata i 54 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vo\u017enja sobnog bicikla umjerenim do visokim intenzitetom<\/td><td class=\"has-text-align-center\" data-align=\"center\">442 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">87 sati i 6 minuta <\/td><td class=\"has-text-align-center\" data-align=\"center\">544 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 sati i 42 minute<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">HIIT trening s vlastitom tjelesnom te\u017einom<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">74 sati<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 sati i 6 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tr\u010danje prosje\u010dnom brzinom od 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 sat i 12 minuta<\/td><td class=\"has-text-align-center\" data-align=\"center\">664 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 sati<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Gledaju\u0107i tablicu, mogli biste se malo upla\u0161iti broja sati koje morate potro\u0161iti na odre\u0111enu aktivnost. Me\u0111utim, imajte na umu da su te vrijednosti samo prosje\u010dne i da na njih utje\u010du intenzitet aktivnosti, dob ili fizi\u010dko stanje osobe, uz te\u017einu i duljinu vremena koje ste proveli u izvo\u0111enju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada ove brojke preto\u010dite u <strong>svakodnevni \u017eivot, vidjet \u0107ete da nije tako dramati\u010dno kao \u0161to se \u010dini<\/strong>. Ako ste \u017eena od 65 kg i tr\u010dite \u010detiri puta tjedno po trideset minuta, izgubit \u0107ete 5 kg sala u otprilike osam i pol mjeseci. To je bez prilago\u0111avanja prehrane ili drugih aktivnosti. Dodate li tome npr. trening snage dva puta tjedno i malo smanjite energetski unos, kile \u0107e se puno br\u017ee topiti. <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>Znate li koliko je vremena potrebno da se sagori jedan kilogram sala zimskim sportovima? Ako ste zainteresirani, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako skinuti kilogram sala i koliko se zapravo energije krije u njemu?<\/strong><\/a><\/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 brzo izgubiti 5 kg sala?\" class=\"wp-image-319542\" width=\"843\" height=\"562\" title=\"Kako brzo izgubiti 5 kg sala?\" 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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako tijekom blagdana ne planirate sudjelovati u vi\u0161ednevnom maratonu konzumiranja slastica i pr\u017eenih kotleta, ne morate brinuti da \u0107ete se jako udebljati. Niti je potrebno sve svoje obroke pripremati u lak\u0161oj, ni\u017eekalori\u010dnoj verziji. <strong>Slobodno u\u017eivajte u \u010demu god \u017eelite<\/strong>. Ipak, nakon Nove godine svakako se vratite svojoj uobi\u010dajenoj rutini. Tada mo\u017eete utro\u0161iti energiju koju ste nakupili u visoke performanse u teretani ili na stazama za skija\u0161ko tr\u010danje. I na kraju, \u017eelimo vam \u010destit Bo\u017ei\u0107 i sretnu Novu godinu!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se \u010dlanak svidio i smatrate ga korisnim, podijelite ga s prijateljima. Dajte im do znanja da se ne moraju brinuti ho\u0107e li tijekom bo\u017ei\u0107nih blagdana dobiti koji kilogram.<\/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>Je li doista mogu\u0107e udebljati se pet i vi\u0161e kilograma izme\u0111u Bo\u017ei\u0107a i Nove godine? Koliko dodatnih kalorija biste morali unijeti i koliko vam je vremena potrebno da sagorite tu koli\u010dinu energije kroz sport?<\/p>\n","protected":false},"author":129,"featured_media":319462,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7538,6368,6668,7436],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-407660","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-bozic-hr","9":"tag-mrsavljenje-hr","10":"tag-plan-prehrane-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>Mo\u017eete li se udebljati pet kilograma za bo\u017ei\u0107ne blagdane? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je li doista mogu\u0107e udebljati se za pet kilograma za Bo\u017ei\u0107? 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