{"id":414965,"date":"2023-01-11T12:27:46","date_gmt":"2023-01-11T11:27:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=414965"},"modified":"2023-01-11T12:27:50","modified_gmt":"2023-01-11T11:27:50","slug":"kako-shujsati-po-praznikih-hitre-diete-in-postenje-niso-pravilni-odgovor","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-praznikih-hitre-diete-in-postenje-niso-pravilni-odgovor\/","title":{"rendered":"Kako shuj\u0161ati po praznikih? Hitre diete in postenje niso pravilni odgovor"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-praznikih-hitre-diete-in-postenje-niso-pravilni-odgovor\/#Po_praznikih_je_stevilka_na_tehtnici_visja_kot_prej_Kaj_to_pomeni\" title=\"Po praznikih je \u0161tevilka na tehtnici vi\u0161ja kot prej. Kaj to pomeni?\">Po praznikih je \u0161tevilka na tehtnici vi\u0161ja kot prej. Kaj to pomeni?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-praznikih-hitre-diete-in-postenje-niso-pravilni-odgovor\/#Kaj_se_obicajno_zgodi_s_praznicnim_povecanjem_telesne_mascobe\" title=\"Kaj se obi\u010dajno zgodi s prazni\u010dnim pove\u010danjem telesne ma\u0161\u010dobe?\">Kaj se obi\u010dajno zgodi s prazni\u010dnim pove\u010danjem telesne ma\u0161\u010dobe?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-praznikih-hitre-diete-in-postenje-niso-pravilni-odgovor\/#Kako_se_znebiti_bozicnih_kilogramov_na_pravi_nacin\" title=\"Kako se znebiti bo\u017ei\u010dnih kilogramov na pravi na\u010din?\">Kako se znebiti bo\u017ei\u010dnih kilogramov na pravi na\u010din?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-praznikih-hitre-diete-in-postenje-niso-pravilni-odgovor\/#Kako_hitro_lahko_zdravo_shujsate\" title=\"Kako hitro lahko zdravo shuj\u0161ate?\">Kako hitro lahko zdravo shuj\u0161ate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-praznikih-hitre-diete-in-postenje-niso-pravilni-odgovor\/#Kateri_nacin_je_najboljsi\" title=\"Kateri na\u010din je najbolj\u0161i?\">Kateri na\u010din je najbolj\u0161i?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-praznikih-hitre-diete-in-postenje-niso-pravilni-odgovor\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Prazniki so mimo in ljudje \u017ee na\u010drtujejo svoje odlo\u010ditve, kako se bodo za\u010deli boriti proti odve\u010dnim kilogramom, v upanju, da bo leto\u0161nje leto kon\u010dno tisto, ko bodo za\u010deli \u017eiveti zdravo. Nekateri so med bo\u017ei\u010dem dejansko pridobili na telesni te\u017ei. Drugi so morda le motivirani, da za\u010dnejo s spremembami, o katerih so razmi\u0161ljali pred prazniki. Ne glede na to, kateri skupini pripadate, bi bilo \u0161koda, da bi se va\u0161i na\u010drti izjalovili \u017ee konec januarja. Da bi se temu izognili, je treba imeti ne le dober na\u010drt, temve\u010d tudi realna pri\u010dakovanja. Kako se pravilno lotiti povolilnega preoblikovanja postave in koliko \u010dasa bo trajalo? To boste izvedeli v dana\u0161njem \u010dlanku.<\/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=\"Po_praznikih_je_stevilka_na_tehtnici_visja_kot_prej_Kaj_to_pomeni\"><\/span>Po praznikih je \u0161tevilka na tehtnici vi\u0161ja kot prej. Kaj to pomeni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Veliko ljudi se ob za\u010detku novega leta boji stopiti na tehtnico. Ta strah je pogosto upravi\u010den. Pogosto pomeni neuspeh in ob\u017ealovanje, da je bilo celo leto prizadevanj za zdrav \u017eivljenjski slog ali oblikovanje telesa zapravljeno. Vendar se je dobro ustaviti in se zavedati, da je veliko dejavnikov, ki lahko vplivajo na \u0161tevilko na tehtnici. <strong>Nekaj dodatnih kilogramov ne pomeni vedno isto kot nekaj kilogramov ma\u0161\u010dobe<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Va\u0161a te\u017ea je lahko ve\u010dja zaradi ve\u010dje <strong>vsebnosti vode v mi\u0161icah.<\/strong><\/li><li>Po obilnem obroku z ogljikovimi hidrati se ogljikovi hidrati shranijo v mi\u0161icah v obliki <strong>glikogena<\/strong>, ki nase <strong>ve\u017ee vodo<\/strong> (do 3 g vode na 1 g glikogena).<\/li><li>Na zadr\u017eevanje vode vpliva tudi u\u017eivanje <strong>alkohola<\/strong>.<\/li><li>K ve\u010dji telesni te\u017ei prispeva tudi <strong>vsebina prebavnega trakta<\/strong>.&nbsp;Preprosto povedano, bolj ko je \u010drevesje polno, te\u017eji ste.<\/li><li>K ve\u010djemu zadr\u017eevanju vode prispeva tudi <strong>nezadostno spanje<\/strong> ali na primer faza <strong>menstrualnega cikla<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[3,6]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razlog za dodatne kilograme je lahko <strong>kar koli<\/strong> od omenjenih dejavnikov. Zato se ne bi bilo smiselno obremenjevati s \u0161tevilko na tehtnici (v idealnem primeru se sploh ne bi smeli tehtati). Po\u010dakajte na \u0161tevilko, ki se bo na tehtnici pojavila v naslednjih dneh.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o tem, kaj se lahko skriva za \u0161tevilko na tehtnici, si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-tehtnica-kaze-vecje-stevilke-in-to-ni-mascoba\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj vam tehtnica poka\u017ee vi\u0161jo \u0161tevilko in to ni ma\u0161\u010doba?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Seveda pa ni tako redko, da med prazniki dejansko <strong>pridobimo nekaj telesne ma\u0161\u010dobe<\/strong>. Glede na \u0161tudije je povpre\u010dna telesna te\u017ea <strong>0,5-1 kg telesne ma\u0161\u010dobe<\/strong>. Vendar je to bistveno manj\u0161a vrednost, kot bi ve\u010dina ljudi pri\u010dakovala. <span class=\"tadv-color\" 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.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1225568575-1124x749.jpg\" alt=\"Bo\u017ei\u010dno pridobivanje te\u017ee\" class=\"wp-image-414051\" width=\"843\" height=\"562\" title=\"Bo\u017ei\u010dno pridobivanje te\u017ee\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1225568575-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1225568575-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1225568575-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1225568575-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_se_obicajno_zgodi_s_praznicnim_povecanjem_telesne_mascobe\"><\/span>Kaj se obi\u010dajno zgodi s prazni\u010dnim pove\u010danjem telesne ma\u0161\u010dobe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pove\u010danje ma\u0161\u010dobe za 0,5-1 kg je razmeroma majhna koli\u010dina, ki jo lahko zlahka odstranite z rahlo <strong>prilagoditvijo prehrane in vadbe<\/strong>. S pravilnim pristopom lahko v enem mesecu dose\u017eete prvotno te\u017eo. <strong>Vendar pa glede na \u0161tudije veliko ljudi dejansko obdr\u017ei te\u017eo<\/strong>, ki so jo pridobili. V ve\u010d letih se to lahko se\u0161teje in prispeva k <strong>postopnemu pridobivanju telesne te\u017ee<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raziskava, v kateri je sodelovalo 195 oseb, je bila osredoto\u010dena na obdobje <strong>6 tednov med koncem novembra in za\u010detkom novega leta<\/strong>. Povpre\u010dna pove\u010dana te\u017ea v tem obdobju je bila <strong>0,37 kg<\/strong>. \u010ceprav je bilo pove\u010danje telesne te\u017ee pri nekaterih udele\u017eencih ve\u010dje, ve\u010d kot polovica ljudi ni pridobila ve\u010d kot 1 kg. Zanimivo pa je, da so znanstveniki nekatere od njih spremljali celo naslednje leto. Te osebe so v \u010dasu spremljanih po\u010ditnic v povpre\u010dju pridobile <strong>0,32 kg<\/strong>, v preostalem delu leta pa se je njihova te\u017ea v povpre\u010dju pove\u010dala za <strong>0,62 kg<\/strong>. To pomeni, da ne samo, da niso izgubili bo\u017ei\u010dne te\u017ee, ampak je pove\u010danje telesne te\u017ee v tem kratkem obdobju predstavljalo tudi najve\u010dji dele\u017e telesne ma\u0161\u010dobe, pridobljene v celotnem letu. <span class=\"tadv-color\" style=\"color: #ff6600\">[5,7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dolgoro\u010dno je lahko te\u017eava \u017ee samo 0,5 kg. Recimo, da nekdo vsako leto med prazniki <strong>redno pridobiva te\u017eo in jo med letom ohranja ali celo \u0161e nekoliko pove\u010da<\/strong>. \u010cez nekaj let lahko ugotovi, da je \u0161tevilka na tehtnici bistveno vi\u0161ja kot prej.<\/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.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1202793059-1124x749.jpg\" alt=\"Koliko ma\u0161\u010dobe ljudje obi\u010dajno pridobijo okoli bo\u017ei\u010da?\" class=\"wp-image-414066\" width=\"843\" height=\"562\" title=\"Koliko ma\u0161\u010dobe ljudje obi\u010dajno pridobijo okoli bo\u017ei\u010da?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1202793059-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1202793059-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1202793059-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1202793059-2048x1365.jpg 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=\"Kako_se_znebiti_bozicnih_kilogramov_na_pravi_nacin\"><\/span>Kako se znebiti bo\u017ei\u010dnih kilogramov na pravi na\u010din?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ste med po\u010ditnicami poleg vode pridobili tudi telesno ma\u0161\u010dobo, se boste morda \u017eeleli vrniti na prvotno te\u017eo. \u010ce ste med tistimi, ki radi eksperimentirajo, letos naredite svojemu telesu uslugo in se <strong>ne spu\u0161\u010dajte v drasti\u010dne diete<\/strong>, ki vam obljubljajo, da boste v nekaj tednih pri\u0161li v popolno formo. Njihov najverjetnej\u0161i rezultat bo stari dobri <strong>jojo u\u010dinek<\/strong>. Po ekstremnih in pretirano restriktivnih dietah se pogosto zgodi, da oseba pridobi nazaj izgubljene kilograme in jim pogosto doda \u0161e nekaj dodatne ma\u0161\u010dobe. Ve\u010d kot ena \u0161tudija pravi, da diete, pri katerih se pretirano omejujete, vodijo do <strong>zaporednega pridobivanja telesne te\u017ee<\/strong>. To se lahko zgodi tudi, \u010de prehitro shuj\u0161ate. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naju\u010dinkovitej\u0161i, \u010deprav zagotovo najmanj privla\u010den na\u010din, kako se znebiti dodatne telesne ma\u0161\u010dobe, je <strong>postopno spreminjanje navad<\/strong>.&nbsp;Z majhnimi spremembami v prehrani in urniku vadbe ter po\u010dasnim privajanjem nanje lahko dose\u017eete <strong>dolgoro\u010dne in trajnostne spremembe v svojem \u017eivljenjskem slogu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podrobnej\u0161e informacije o tem, kaj je pomembno pri huj\u0161anju, si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/enostaven-vodic-za-hujsanje-po-bozicnih-praznikih\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Enostaven vodi\u010d za huj\u0161anje po bo\u017ei\u010dnih praznikih<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite natan\u010dnej\u0161a navodila o tem, kaj spremeniti ter kako prilagoditi prehrano in urnik vadbe, si oglejte \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/15-nasvetov-o-tem-kako-shujsati-zaceti-z-vadbo-in-zdravo-jesti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">15 nasvetov, kako shuj\u0161ati, za\u010deti telovaditi in se zdravo prehranjevati<\/a><\/strong> ali <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-brez-stetja-kalorij\/\">Kako shuj\u0161ati tudi brez \u0161tetja kalorij<\/a><\/strong>.<\/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=\"28792,46435,46912,53755,64381\" ><\/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=\"Kako_hitro_lahko_zdravo_shujsate\"><\/span>Kako hitro lahko zdravo shuj\u0161ate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kak\u0161na hitrost huj\u0161anja je za posameznika optimalna, je odvisno predvsem od njegovega <strong>za\u010detnega polo\u017eaja<\/strong>. Obstaja velika razlika med \u010dlovekom z 20 % telesne ma\u0161\u010dobe in \u010dlovekom s 40 % telesne ma\u0161\u010dobe. Kar je za eno osebo razumna hitrost huj\u0161anja, je lahko za drugo ekstremno in povzro\u010da u\u010dinek jojo. Na splo\u0161no pa lahko re\u010demo, da je <strong>optimalna hitrost huj\u0161anja 0,5-1 kg na teden<\/strong>. Vendar pa sta primerna sestava prehrane in hitrost zmanj\u0161evanja telesne te\u017ee <strong>odvisna od vsakega posameznika<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kadar koli \u017eelite shuj\u0161ati, mora biti va\u0161e telo v <strong>kalori\u010dnem primanjkljaju<\/strong>. Ko je vnos energije manj\u0161i od porabe, lahko telo porablja energijo iz ma\u0161\u010dobnih zalog. Temelj uspe\u0161ne redukcijske diete in dolgotrajnih rezultatov pa je <strong>pravilno nastavljen kalori\u010dni primanjkljaj<\/strong>.&nbsp;\u010ce je ta premajhen, rezultatov sploh ni ali pa prihajajo zelo po\u010dasi, z roko v roki z njimi pa pride tudi <strong>demotivacija<\/strong>.&nbsp;\u010ce je po drugi strani primanjkljaj prevelik, obstaja tveganje za prehitro huj\u0161anje in posledi\u010dno <strong>pridobivanje telesne te\u017ee<\/strong>. Obstaja tudi nevarnost, da v primeru, da telesu primanjkuje preve\u010d energije, preprosto ne bi mogli nadaljevati z redukcijsko dieto.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primanjkljaj kalorij lahko ustvarite tako, da <strong>zmanj\u0161ate vnos energije z zau\u017eito hrano, pove\u010date porabo energije z gibanjem<\/strong> ter kombinirate zdravo prehrano in gibanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite vedeti, kako izra\u010dunati svoj energijski in hranilni vnos, preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati energijski in makrohranilni vnos za huj\u0161anje ali pove\u010danje mi\u0161i\u010dne mase<\/a><\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pogovorimo se o tem, kako bi uporaba omenjenih sprememb vplivala na zmanj\u0161anje telesne te\u017ee. Kot primer bomo uporabili Lucijo 35-letno \u017eensko s te\u017eo 70 kg in vi\u0161ino 165 cm, ki bi rada izgubila nekaj kilogramov ma\u0161\u010dobe.<\/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.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1150758457-1124x749.jpg\" alt=\"Kako shuj\u0161ati po bo\u017ei\u010dnih praznikih?\" class=\"wp-image-414081\" width=\"843\" height=\"562\" title=\"Kako shuj\u0161ati po bo\u017ei\u010dnih praznikih?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1150758457-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1150758457-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1150758457-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1150758457-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko kilogramov lahko izgubi v enem tednu, \u010de omeji vnos kalorij?<\/h3>\n\n\n\n<p>Za uspe\u0161no huj\u0161anje je pomembno, da iz prehrane dlje \u010dasa prejemate zmanj\u0161ano koli\u010dino energije. Za optimalno velja, da je treba vzdr\u017eevalni energijski vnos (tisti, s katerim vzdr\u017eujete stabilno telesno te\u017eo) zmanj\u0161ati za <strong>15-20 %<\/strong>. \u010ce vas zanima, kolik\u0161en je va\u0161 vzdr\u017eevalni energijski vnos, ga lahko izra\u010dunate v na\u0161em <strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkulatorju<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ker ima Lucija sede\u010de delo in se tudi v prostem \u010dasu ne ukvarja s telesno dejavnostjo, je njen vzdr\u017eevalni energijski vnos pribli\u017eno <strong>1990 kcal<\/strong>. \u010ce bi \u017eelela zmanj\u0161ati vnos energije za 20 %, bi morala <strong>zau\u017eiti 400 kcal<\/strong> manj kot prej. Njen dnevni energijski vnos bi tako zna\u0161al <strong>1590 kcal<\/strong>. Tako bi na teden zau\u017eila 2800 kcal (400 kcal x 7) manj v primerjavi z obdobjem, ko ni posku\u0161ala shuj\u0161ati. <span class=\"tadv-color\" 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>Ker ima <strong>kilogram ma\u0161\u010dobe 7700 kcal<\/strong>, bi lahko v enem tednu izgubila <strong>0,36 kg<\/strong> telesne ma\u0161\u010dobe samo z omejitvijo vnosa energije.&nbsp;Za izgubo 1 kg ma\u0161\u010dobe bi potrebovala <strong>manj kot 3 tedne<\/strong>.<\/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.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1124x749.jpg\" alt=\"Kako shuj\u0161ati z aktivnostjo?\" class=\"wp-image-414096\" width=\"843\" height=\"562\" title=\"Kako shuj\u0161ati z aktivnostjo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko kilogramov lahko izgubi samo z dodajanjem telesne dejavnosti?<\/h3>\n\n\n\n<p>\u010ce bi Lucoja namesto s spremembo energijskega vnosa iz prehrane posku\u0161ala zmanj\u0161ati svojo telesno te\u017eo le z <strong>dodajanjem telesne dejavnosti<\/strong>, bi bila hitrost izgube telesne te\u017ee druga\u010dna. Seveda pa bi bila v veliki meri odvisna od <strong>vrste dejavnosti, njenega trajanja, pogostosti, intenzivnosti<\/strong> itd. Poskusimo s primerom, v katerem bi pove\u010dala koli\u010dino hoje, ki jo izvaja, in vklju\u010dila nekaj vadbe za mo\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V eni uri hoje z mo\u010djo pri hitrosti <strong>5,6 km\/h<\/strong> bi pokurila pribli\u017eno <strong>300 kcal<\/strong>. Pri eni uri vadbe za mo\u010d bi lahko pokurila pribli\u017eno <strong>350 kcal<\/strong>. V enem tednu bi z dodatnimi tremi enournimi sprehodi in tremi treningi mo\u010di lahko pokurila <strong>1950 kcal in tako izgubila pribli\u017eno 0,25 kg ma\u0161\u010dobe<\/strong>. Za izgubo 1 kg ma\u0161\u010dobe bi potrebovala pribli\u017eno <strong>4 tedne<\/strong>. <span class=\"tadv-color\" 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>\u010ce \u017eelite izvedeti, koliko \u010dasa traja huj\u0161anje z razli\u010dnimi dejavnostmi, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako izgubiti kilogram ma\u0161\u010dobe in koliko energije se dejansko skriva v njem<\/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.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-649619246-1124x749.jpg\" alt=\"Koliko \u010dasa bi potrebovali, da bi izgubili 5 kg?\" class=\"wp-image-414111\" width=\"843\" height=\"562\" title=\"Koliko \u010dasa bi potrebovali, da bi izgubili 5 kg?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-649619246-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-649619246-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-649619246-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-649619246-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko kilogramov lahko izgubi z zmanj\u0161anjem energijskega vnosa in ve\u010djo aktivnostjo?<\/h3>\n\n\n\n<p>Kaj bi se zgodilo, \u010de bi zdru\u017eila <strong>pomanjkanje energije v prehrani in ve\u010djo porabo energije zaradi telesne dejavnosti<\/strong>? S kombinacijo zmanj\u0161anega vnosa energije s hrano, treh enournih sprehodov in treh treningov mo\u010di na teden bi lahko ustvarila energijski primanjkljaj do <strong>4750 kcal na teden in se znebila 0,6 kg ma\u0161\u010dobe<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[8,9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koliko \u010dasa bi potrebovala, da bi izgubila 5 kg telesne ma\u0161\u010dobe?<\/h4>\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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Izguba te\u017ee pri 1 kg ma\u0161\u010dobe<\/th><th class=\"has-text-align-center\" data-align=\"center\">Izguba te\u017ee pri 5 kg ma\u0161\u010dobe<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Z zmanj\u0161anjem porabe energije za 20%<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 dni<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 dni (pribli\u017eno 3,5 meseca)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S pove\u010danjem telesne dejavnosti &#8211; 3 tedenske sprehodi (1 ura), 3 tedenskei treningi mo\u010di (1 ura).<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 dni<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 dni (5 mesecev)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Z zdru\u017eevanjem zmanj\u0161anega vnosa energije in pove\u010dane telesne dejavnosti<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 dni<\/td><td class=\"has-text-align-center\" data-align=\"center\">55 dni (pribli\u017eno 2 meseca)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Navedene stopnje izgube te\u017ee so okvirne, rezultat pa je vedno odvisen od \u0161tevilnih dejavnikov.<\/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=\"Kateri_nacin_je_najboljsi\"><\/span>Kateri na\u010din je najbolj\u0161i?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As you can see, you can lose weight in several ways. If you have some movement restrictions, it doesn&#8217;t necessarily mean that losing weight is unrealistic. And if you&#8217;re someone who \ndoesn&#8217;t want to restrict himself in eating, you can lose weight with the help of increased physical activity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kljub temu je idealno <strong>kombinirati oba na\u010dina<\/strong>.&nbsp;Pa ne le zaradi hitrej\u0161ega huj\u0161anja.&nbsp;Poleg izgube telesne te\u017ee mora biti cilj vsake rutine huj\u0161anja tudi <strong>prilagoditev na\u010dina prehranjevanja<\/strong> in prehod na bolj raznoliko in kakovostno prehrano. Dobra novica je, da \u010de se osredoto\u010dite na te spremembe, bodo te prispevale k zmanj\u0161anju energijskega vnosa. Poleg tega bo to vodilo k <strong>bolj\u0161emu zdravju, vi pa boste la\u017eje vzdr\u017eevali ni\u017ejo telesno te\u017eo<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Enako velja za redno vadbo. Va\u0161 cilj ne sme biti samo huj\u0161anje. Telesna dejavnost je pomembna za pravilno delovanje <strong>srca, imunskega sistema, prebavil, mo\u017eganov<\/strong> itd. Podobno kot prehranjevalna rutina vpliva na va\u0161e <strong>splo\u0161no zdravje<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite primerjati prednosti in slabosti huj\u0161anja z vadbo ali spremembo prehranjevalnih navad, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-telovadba-pospesuje-hujsanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dieta, kardio ali trening mo\u010di. Kaj je najbolj\u0161e za huj\u0161anje<\/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.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370-1124x749.jpg\" alt=\"Kaj je najbolj\u0161e za huj\u0161anje?\" class=\"wp-image-414130\" width=\"843\" height=\"562\" title=\"Kaj je najbolj\u0161e za huj\u0161anje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne glede na to, ali ste se \u010dez bo\u017ei\u010dne praznike zredili ali ne, za\u010detek novega leta spodbuja preizku\u0161anje novih \u010dude\u017enih diet. Morda je \u010das, da opustite novoletno navado in se namesto tega odlo\u010dite za primernej\u0161o pot. Za huj\u0161anje ne potrebujete \u010dude\u017eev. Vse, kar potrebujete, je <strong>kalori\u010dni primanjkljaj<\/strong>. To lahko dose\u017eete s spremembo <strong>prehrane, pove\u010danjem telesne dejavnosti ali kombinacijo obojega<\/strong>. Na koncu je od vas odvisno, katerega od na\u010dinov boste izbrali. Vendar se morate zavedati, da bo od tega odvisna hitrost izgube telesne te\u017ee. \u010ce torej \u017eelite shuj\u0161ati, dobro premislite o ustrezni strategiji in temu primerno prilagodite svoja pri\u010dakovanja.<\/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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ali ste v novem letu za\u010deli z na\u010drti, da boste shuj\u0161ali in spremenili svojo postavo? \u010ce ste res pridobili nekaj ma\u0161\u010dobe, je morda dobro, da se vrnete na prvotno te\u017eo. Vendar zagotovo ne s pomo\u010djo strogih diet ali novoletnih razstrupljevalnih diet. V dana\u0161njem \u010dlanku boste izvedeli, kako to storiti pravilno in koliko \u010dasa lahko traja.<\/p>\n","protected":false},"author":156,"featured_media":414034,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6375,7359,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-414965","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-prehrana-sl","10":"tag-zdrav-zivljenjski-slog","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako shuj\u0161ati po praznikih? 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