{"id":420452,"date":"2023-12-04T12:31:56","date_gmt":"2023-12-04T11:31:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=420452"},"modified":"2023-12-04T12:32:03","modified_gmt":"2023-12-04T11:32:03","slug":"kako-smrsavjeti-nakon-blagdana-dijete-i-odrzavanje-posta-nisu-rjesenje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-smrsavjeti-nakon-blagdana-dijete-i-odrzavanje-posta-nisu-rjesenje\/","title":{"rendered":"Kako smr\u0161avjeti nakon blagdana? Dijete i odr\u017eavanje posta nisu rje\u0161enje"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kako-smrsavjeti-nakon-blagdana-dijete-i-odrzavanje-posta-nisu-rjesenje\/#Nakon_blagdana_brojka_na_vagi_veca_je_nego_prije_Sto_to_znaci\" title=\"Nakon blagdana brojka na vagi ve\u0107a je nego prije. \u0160to to zna\u010di?\">Nakon blagdana brojka na vagi ve\u0107a je nego prije. \u0160to to zna\u010di?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/kako-smrsavjeti-nakon-blagdana-dijete-i-odrzavanje-posta-nisu-rjesenje\/#Sto_se_obicno_dogada_s_povecanjem_masti_u_tijelu_tijekom_bozicnih_blagdana\" title=\"\u0160to se obi\u010dno doga\u0111a s pove\u0107anjem masti u tijelu tijekom bo\u017ei\u0107nih blagdana?\">\u0160to se obi\u010dno doga\u0111a s pove\u0107anjem masti u tijelu tijekom bo\u017ei\u0107nih blagdana?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kako-smrsavjeti-nakon-blagdana-dijete-i-odrzavanje-posta-nisu-rjesenje\/#Kako_se_na_pravi_nacin_rijesiti_kilograma_nakupljenih_tijekom_bozicnih_blagdana\" title=\"Kako se na pravi na\u010din rije\u0161iti kilograma nakupljenih tijekom bo\u017ei\u0107nih blagdana?\">Kako se na pravi na\u010din rije\u0161iti kilograma nakupljenih tijekom bo\u017ei\u0107nih blagdana?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kako-smrsavjeti-nakon-blagdana-dijete-i-odrzavanje-posta-nisu-rjesenje\/#Koliko_brzo_mozete_smrsavjeti_na_zdrav_nacin\" title=\"Koliko brzo mo\u017eete smr\u0161avjeti na zdrav na\u010din?\">Koliko brzo mo\u017eete smr\u0161avjeti na zdrav na\u010din?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/kako-smrsavjeti-nakon-blagdana-dijete-i-odrzavanje-posta-nisu-rjesenje\/#Koji_je_nacin_najbolji\" title=\"Koji je na\u010din najbolji?\">Koji je na\u010din najbolji?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/kako-smrsavjeti-nakon-blagdana-dijete-i-odrzavanje-posta-nisu-rjesenje\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Blagdani su pro\u0161li i ljudi ve\u0107 po\u010dinju planirati svoje novogodi\u0161nje odluke i kako krenuti u borbu s vi\u0161kom kilograma, nadaju\u0107i se da \u0107e ova godina kona\u010dno biti godina kada \u0107e po\u010deti \u017eivjeti zdravo. Neki su se mo\u017eda doista udebljali tijekom Bo\u017ei\u0107a. Drugi bi mogli biti motivirani za po\u010detak promjena o kojima su razmi\u0161ljali prije praznika. U koju god skupinu spadali, bila bi \u0161teta da vam se planovi izjalove, kako to biva, ve\u0107 krajem sije\u010dnja. Da bi se to izbjeglo, potrebno je ne samo imati dobar plan, ve\u0107 i realna o\u010dekivanja. Kako pravilno pristupiti transformaciji vlastite forme nakon Bo\u017ei\u0107a i koliko \u0107e ona trajati? Saznat \u0107ete u 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=\"Nakon_blagdana_brojka_na_vagi_veca_je_nego_prije_Sto_to_znaci\"><\/span>Nakon blagdana brojka na vagi ve\u0107a je nego prije. \u0160to to zna\u010di?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogi se ljudi boje stati na vagu kada zapo\u010dne nova godina. I \u010desto je taj strah opravdan. \u010cesto predstavlja neuspjeh i \u017ealjenje \u0161to je uzalud propala cijela godina truda oko zdravog na\u010dina \u017eivota ili oblikovanja tijela. Ipak, dobro je stati na tome i shvatiti da postoje mnogi \u010dimbenici koji mogu utjecati na brojku prikazanu na vagi. <strong>Nekoliko kilograma vi\u0161ka ne zna\u010di uvijek isto \u0161to i nekoliko kilograma sala.<\/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>Va\u0161a te\u017eina mo\u017ee biti ve\u0107a zbog ve\u0107eg <strong>sadr\u017eaja vode u mi\u0161i\u0107ima.<\/strong><\/li>\n\n\n\n<li>Nakon obroka bogatog ugljikohidratima, ugljikohidrati se skladi\u0161te u mi\u0161i\u0107ima u obliku<strong> glikogena<\/strong> koji <strong>ve\u017ee vodu<\/strong> (do 3 g vode na 1 g glikogena).<\/li>\n\n\n\n<li>Konzumacija<strong> alkohola<\/strong> tako\u0111er utje\u010de na zadr\u017eavanje vode.<\/li>\n\n\n\n<li>Ve\u0107oj tjelesnoj te\u017eini pridonosi i <strong>sadr\u017eaj va\u0161eg probavnog trakta.<\/strong> Jednostavno re\u010deno, \u0161to su crijeva punija, to ste te\u017ei.<\/li>\n\n\n\n<li><strong>Nedovoljno sna<\/strong>&nbsp;ili, naprimjer, faza&nbsp;<strong>menstrualnog ciklusa<\/strong> tako\u0111er doprinosi ve\u0107em zadr\u017eavanju vode. <span class=\"tadv-color\" style=\"color: #ff6600\">[3,6]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Bilo \u0161to<\/strong> od navedenih faktora mo\u017ee biti razlog vi\u0161ka kilograma. Stoga ne bi bilo razumno brinuti se o brojci koja se upravo sada pojavljuje na vagi (idealno bi bilo kada se uop\u0107e ne biste vagali). Pri\u010dekajte brojku koja \u0107e se pojaviti na vagi narednih dana.<\/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 \u0161to se sve krije iza brojke na vagi mo\u017eete saznati u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-vam-vaga-pokazuje-veci-broj-a-nije-rijec-o-masnoci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Za\u0161to vam vaga pokazuje ve\u0107u brojku? Nije rije\u010d o salu.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, nije tako neuobi\u010dajeno da se tijekom blagdana doista<strong> nakupi masti u tijelu.<\/strong> Prema studijama, prosje\u010dno pove\u0107anje tjelesne te\u017eine iznosi <strong>0,5 \u2013 1 kg<\/strong> tjelesne masti. Me\u0111utim, to je znatno manja vrijednost nego \u0161to bi ve\u0107ina ljudi o\u010dekivala. <span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[1]<\/span><\/span><\/p>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" class=\"wp-image-414051\" style=\"width: 843px; height: 562px;\" title=\"Pove\u0107anje tjelesne te\u017eine tijekom bo\u017ei\u0107nih blagdana\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1225568575-1124x749.jpg\" alt=\"Pove\u0107anje tjelesne te\u017eine tijekom bo\u017ei\u0107nih blagdana\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_se_obicno_dogada_s_povecanjem_masti_u_tijelu_tijekom_bozicnih_blagdana\"><\/span>\u0160to se obi\u010dno doga\u0111a s pove\u0107anjem masti u tijelu tijekom bo\u017ei\u0107nih blagdana?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pove\u0107anje od 0,5 \u2013\u2060 1 kg masti je relativno mala koli\u010dina koja se lako mo\u017ee ukloniti laganim <strong>prilago\u0111avanjem va\u0161e prehrane i rutine vje\u017ebanja.<\/strong> S pravim pristupom, mo\u017eete biti na svojoj izvornoj te\u017eini za mjesec dana. <strong>Me\u0111utim, prema studijama, mnogi ljudi zapravo zadr\u017eavaju<\/strong> dobivenu te\u017einu. Tijekom mnogo godina, to se mo\u017ee i pove\u0107ati i pridonijeti <strong>postupnom debljanju.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Provedeno je istra\u017eivanje koje je uklju\u010divalo 195 ljudi i fokusiralo se na razdoblje od <strong>6 tjedana izme\u0111u kraja studenog i po\u010detka nove godine.<\/strong> Prosje\u010dni porast te\u017eine u tom razdoblju bio je <strong>0,37 kg<\/strong>. Iako je pove\u0107anje te\u017eine bilo ve\u0107e za neke sudionike, vi\u0161e od polovice ljudi nije dobilo vi\u0161e od 1 kg. No, \u0161to je zanimljivo, znanstvenici su neke od njih pratili tijekom <strong>cijele sljede\u0107e godine.<\/strong> Ti su se ljudi tijekom promatranog blagdanskog razdoblja udebljali u prosjeku 0,32 kg, a <strong>u ostatku godine<\/strong> te\u017eina im je porasla u prosjeku za <strong>0,62 kg.<\/strong> To zna\u010di da ne samo da nisu izgubili kilograme koje su nakupili tijekom bo\u017ei\u0107nih blagdana, ve\u0107 je dobitak na te\u017eini tijekom ovog kratkog razdoblja tako\u0111er \u010dinio <strong>najve\u0107i udio tjelesne masti dobivene u cijeloj godini.<\/strong> <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>Dugoro\u010dno, \u010dak i samo 0,5 kg mo\u017ee biti problem. Pretpostavimo da se netko <strong>redovito udeblja svake godine za vrijeme praznika i odr\u017eava<\/strong> tu te\u017einu ili je \u010dak jo\u0161 malo pove\u0107ava tijekom godine. Za nekoliko godina mo\u017eda \u0107e shvatiti da je brojka na vagi znatno ve\u0107a nego \u0161to je bila.<\/p>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" class=\"wp-image-414066\" style=\"width: 843px; height: 562px;\" title=\"Koliko sala ljudi obi\u010dno nakupe oko Bo\u017ei\u0107a?\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1202793059-1124x749.jpg\" alt=\"Koliko sala ljudi obi\u010dno nakupe oko Bo\u017ei\u0107a?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_na_pravi_nacin_rijesiti_kilograma_nakupljenih_tijekom_bozicnih_blagdana\"><\/span>Kako se na pravi na\u010din rije\u0161iti kilograma nakupljenih tijekom bo\u017ei\u0107nih blagdana?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste tijekom praznika dobili ne samo vodu u tijelu nego i salo, mo\u017eda biste se trebali vratiti na svoju po\u010detnu te\u017einu. Ako ste slu\u010dajno jedan od onih koji vole eksperimentirati, ove godine u\u010dinite uslugu svom tijelu i <strong>nemojte se dr\u017eati drasti\u010dnih dijeta<\/strong> koje vam obe\u0107avaju savr\u0161enu figuru za nekoliko tjedana. Najvjerojatniji rezultat toga bit \u0107e dobri stari <strong>yo-yo efekt.<\/strong> Nakon ekstremnih i pretjerano restriktivnih dijeta, uobi\u010dajeno je da osoba dobije natrag izgubljene kilograme i nerijetko im doda i ne\u0161to vi\u0161ka masnog tkiva. Vi\u0161e od jedne studije ka\u017ee da dijete u kojima se pretjerano ograni\u010davate dovode do <strong>sukcesivnog debljanja<\/strong>. To se mo\u017ee dogoditi i ako prebrzo smr\u0161avite. <span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naju\u010dinkovitiji, iako svakako najmanje privla\u010dan na\u010din da se rije\u0161ite vi\u0161ka tjelesne masti odnosno sala jest <strong>postupna promjena navika.<\/strong> Uvo\u0111enjem&nbsp;<strong>malih promjena u va\u0161oj prehrani<\/strong> i rasporedu vje\u017ebanja&nbsp;i polaganim <strong>navikavanjem<\/strong> na njih, mo\u017eete posti\u0107i <strong>dugoro\u010dne i odr\u017eive promjene u svom \u017eivotnom stilu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Detaljnije o tome \u0161to je bitno kod mr\u0161avljenja mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/jednostavan-vodic-za-skidanje-viska-kilograma-nakon-bozica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Jednostavan vodi\u010d za mr\u0161avljenje nakon 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<p>Ako \u017eelite preciznije upute o tome koje promjene u\u010diniti i kako prilagoditi svoju prehranu i raspored vje\u017ebanja, pogledajte na\u0161e \u010dlanke <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>15 savjeta o tome kako smr\u0161avjeti, po\u010deti vje\u017ebati i jesti zdravo<\/strong><\/a><span style=\"text-align: inherit\"> ili <\/span><a class=\"ek-link\" style=\"text-align: inherit;background-color: #ffffff\" href=\"https:\/\/gymbeam.hr\/blog\/4-savjeta-za-izbacivanje-masti-bez-brojanja-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako smr\u0161avjeti \u010dak i bez brojanja kalorija<\/strong><\/a><span style=\"text-align: inherit\">.<\/span><\/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=\"67330,36322,28332,51190,36346,36310,29956,64225,6937,5075,1562,8350,64393,1731\" ><\/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=\"Koliko_brzo_mozete_smrsavjeti_na_zdrav_nacin\"><\/span>Koliko brzo mo\u017eete smr\u0161avjeti na zdrav na\u010din?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koja je brzina mr\u0161avljenja optimalna za osobu ovisi uglavnom o njezinoj <strong>po\u010detnoj poziciji<\/strong>. Velika je razlika izme\u0111u \u010dovjeka s 20 % tjelesne masti i 40 % tjelesne masti. Ono \u0161to je razumna brzina mr\u0161avljenja za jednu osobu, za drugu mo\u017ee biti ekstremna i izazvati jo-jo efekt. Op\u0107enito, me\u0111utim, mogli bismo re\u0107i da je <strong>optimalna stopa mr\u0161avljenja 0,5 \u2013\u2060 1 kg tjedno<\/strong>. No, pravilan na\u010din prehrane i brzina mr\u0161avljenja <strong>individualni<\/strong> su za svakoga od nas. <span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kad god \u017eelite smr\u0161avjeti, potrebno je da va\u0161e tijelo bude u <strong>kalorijskom deficitu.<\/strong> Kada je va\u0161 <strong>unos energije manji od njezine potro\u0161nje,<\/strong> tijelo mo\u017ee sagorjeti energiju iz svojih <strong>zaliha masti.<\/strong> Me\u0111utim, kamen temeljac uspje\u0161ne <strong>redukcijske dijete<\/strong> i&nbsp;<strong>dugotrajnih rezultata<\/strong> je pravilno postavljen kalorijski deficit. Ako je premalen, rezultati ili <strong>ne dolaze uop\u0107e<\/strong> ili dolaze vrlo <strong>sporo<\/strong>, a ruku pod ruku s njima ide i <strong>demotivacija<\/strong>. Ako je, pak, deficit prevelik, rizik je pretjerano <strong>ubrzano mr\u0161avljenje<\/strong> i kasnije <strong>debljanje<\/strong>. Tako\u0111er postoji rizik da ako va\u0161em tijelu nedostaje previ\u0161e energije, jednostavno <strong>ne\u0107ete mo\u0107i nastaviti<\/strong> s redukcijskom dijetom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kalorijski deficit mo\u017eete stvoriti <strong>smanjenjem energetskog unosa iz hrane koju jedete, pove\u0107anjem potro\u0161nje energije u obliku tjelovje\u017ebe<\/strong> te kombinacijom zdrave prehrane i tjelovje\u017ebe.<\/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 kako izra\u010dunati vlastiti unos energije i nutrijenata, pro\u010ditajte \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako izra\u010dunati unos energije i makronutrijenata za mr\u0161avljenje ili pove\u0107anje mi\u0161i\u0107ne mase?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razgovarajmo o tome kako bi kori\u0161tenje navedenih promjena utjecalo na gubljenje kilograma. Kao primjer poslu\u017eit \u0107e nam Lucija, 35-godi\u0161njakinja te\u0161ka 70 kg i visoka 165 cm, koja bi \u017eeljela skinuti nekoliko kilograma sala.<\/p>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" class=\"wp-image-414081\" style=\"width: 843px; height: 562px;\" title=\"Kako smr\u0161avjeti nakon Bo\u017ei\u0107a?\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1150758457-1124x749.jpg\" alt=\"Kako smr\u0161avjeti nakon Bo\u017ei\u0107a?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n<h3 class=\"wp-block-heading\">Koliko kilograma mo\u017ee izgubiti u tjedan dana ograni\u010davanjem unosa kalorija?<\/h3>\n\n\n\n<p>Za uspje\u0161no mr\u0161avljenje va\u017eno je dugo vremena unositi smanjenu koli\u010dinu energije iz prehrane. Smatra se da je optimalno smanjiti unos energije za odr\u017eavanje (onaj pri kojem odr\u017eavate stabilnu tjelesnu te\u017einu) za <strong>15 \u2013\u2060 20 %.<\/strong> Ako vas zanima koliki je va\u0161 energetski unos za odr\u017eavanje, mo\u017eete ga izra\u010dunati pomo\u0107u na\u0161eg <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)\">kalkulatora<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Budu\u0107i da Lucija ima sjedila\u010dki posao i ne bavi se ba\u0161 nikakvom tjelesnom aktivno\u0161\u0107u, \u010dak ni u slobodno vrijeme, njezin energetski unos za odr\u017eavanje iznosi oko <strong>1990 kcal.<\/strong> Kada bi htjela smanjiti energetski unos za 20 %, morala bi <strong>unijeti 400 kcal manje<\/strong> nego prije. Njezin bi dnevni energetski unos bio&nbsp;<strong>1590 kcal.<\/strong> Tako bi tjedno unosila 2800 kcal (400 kcal x 7) manje u odnosu na razdoblje kada nije poku\u0161avala smr\u0161avjeti. <span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[9]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Budu\u0107i da&nbsp;<strong>jedan kilogram masti ima 7700 kcal, mogla bi izgubiti 0,36 kg tjelesne masti<\/strong> u tjedan dana samo ograni\u010davanjem energetskog unosa. Trebalo bi <strong>manje od 3 tjedna<\/strong> da izgubi <strong>1 kg masti.<\/strong><\/p>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" class=\"wp-image-414096\" style=\"width: 843px; height: 562px;\" title=\"Kako smr\u0161avjeti na na\u010din da je aktivna?\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1124x749.jpg\" alt=\"Kako smr\u0161avjeti na na\u010din da je aktivna?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n<h3 class=\"wp-block-heading\">Koliko kilograma mo\u017ee izgubiti samo dodavanjem neke fizi\u010dke aktivnosti?<\/h3>\n\n\n\n<p>Kada bi Lucija, umjesto promjene energetskog unosa iz prehrane, te\u017einu poku\u0161ala smanjiti samo <strong>dodavanjem tjelesne aktivnosti,<\/strong> brzina mr\u0161avljenja bila bi druga\u010dija. Me\u0111utim, to bi naravno uvelike ovisilo o <strong>vrsti aktivnosti, njezinom trajanju, u\u010destalosti, intenzitetu<\/strong> itd. Poku\u0161ajmo s primjerom u kojem bi ona pove\u0107ala koli\u010dinu hodanja i uklju\u010dila neki trening snage.<\/p>\n\n\n\n<div style=\"height:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijekom <strong>sat vremena power walkinga<\/strong> brzinom od 5,6 km\/h sagorjela bi otprilike <strong>300 kcal.<\/strong> Tijekom jednog sata <strong>treninga snage<\/strong> mogla bi sagorjeti oko&nbsp;<strong>350 kcal.<\/strong> U tjedan dana, dodavanjem<strong>&nbsp;tri jednosatne \u0161etnje<\/strong>&nbsp;i&nbsp;<strong>tri treninga snage<\/strong>, mogla bi sagorjeti 1950 kcal i tako izgubiti pribli\u017eno&nbsp;<strong>0,25 kg sala<\/strong>. Za gubitak <strong>1 kg sala<\/strong> trebalo bi joj otprilike <strong>4 tjedna<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p style=\"text-align: left;\">Kako biste saznali koliko je vremena potrebno za mr\u0161avljenje pomo\u0107u raznih aktivnosti, 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<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" class=\"wp-image-414111\" style=\"width: 843px; height: 562px;\" title=\"Koliko bi vremena trebalo da izgubi 5 kg?\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-649619246-1124x749.jpg\" alt=\"Koliko bi vremena trebalo da izgubi 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: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n<h3 class=\"wp-block-heading\">Koliko kilograma mo\u017ee izgubiti smanjenjem energetskog unosa uz ve\u0107u aktivnost?<\/h3>\n\n\n\n<p>\u0160to bi se dogodilo kada bi kombinirala&nbsp;<strong>energetski deficit u svojoj prehrani<\/strong>&nbsp;i&nbsp;<strong>ve\u0107u potro\u0161nju energije uzrokovanu tjelesnom aktivno\u0161\u0107u<\/strong>? Kombinacijom <strong>smanjenog unosa energije<\/strong>&nbsp;iz hrane,&nbsp;<strong>tri \u0161etnje od sat vremena<\/strong>&nbsp;i <strong>tri treninga snage<\/strong> tjedno, mogla bi stvoriti energetski deficit do<strong>&nbsp;4750 kcal&nbsp;<\/strong>tjedno i rije\u0161iti se&nbsp;<strong>0,6 kg sala<\/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 bi joj vremena trebalo da izgubi 5 kg sala?<\/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\">Gubitak te\u017eine od 1 kg sala<\/th><th class=\"has-text-align-center\" data-align=\"center\">Gubitak te\u017eine od 5 kg sala<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Smanjenjem potro\u0161nje energije za 20 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 dana<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 dana (cca. 3,5 mjeseca)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pove\u0107anjem tjelesne aktivnosti &#8211; 3 tjedna \u0161etnje (1 sat), 3 tjedna treninga snage (1 sat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 dana<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 dana (5 mjeseci)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kombinacijom smanjenog energetskog unosa i pove\u0107ane tjelesne aktivnosti<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 dana<\/td><td class=\"has-text-align-center\" data-align=\"center\">55 dana (cca. 2 mjeseca)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Navedene stope mr\u0161avljenja su okvirne, a rezultat uvijek ovisi o mnogim \u010dimbenicima.<\/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=\"Koji_je_nacin_najbolji\"><\/span>Koji je na\u010din najbolji?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to vidite, mo\u017eete smr\u0161avjeti na nekoliko na\u010dina. Ako imate neka ograni\u010denja kretanja, to ne zna\u010di nu\u017eno da je mr\u0161avljenje nerealno. A ako ste netko tko\nse ne \u017eeli ograni\u010davati u prehrani, mo\u017eete izgubiti te\u017einu uz pomo\u0107 pove\u0107ane tjelesne aktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ipak, istina je da je idealno kombinirati oba na\u010dina. I ne samo zbog br\u017eeg mr\u0161avljenja. Osim gubitka tjelesne te\u017eine, cilj svake rutine mr\u0161avljenja trebao bi biti i <strong>prilagodba va\u0161e prehrambene rutine<\/strong> te prijelaz na <strong>raznovrsniju i kvalitetniju prehranu<\/strong>. Dobra je vijest da ako se usredoto\u010dite na ove promjene, one \u0107e pridonijeti smanjenju unosa energije. \u0160tovi\u0161e, to \u0107e dovesti do boljeg <strong>zdravlja, a vi \u0107ete lak\u0161e odr\u017eavati<\/strong> ni\u017eu tjelesnu te\u017einu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isto vrijedi i za redovito vje\u017ebanje. Va\u0161 cilj ne bi trebao biti gubitak te\u017eine sam po sebi. Tjelesna aktivnost va\u017ena je za pravilan rad <strong>srca,&nbsp;imunolo\u0161kog sustava,&nbsp;probavnog trakta, mozga<\/strong> itd. Sli\u010dno kao i prehrambena rutina, utje\u010de na va\u0161e <strong>cjelokupno zdravlje<\/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>Ako \u017eelite usporediti prednosti i nedostatke mr\u0161avljenja vje\u017ebanjem ili promjenom prehrambenih navika, pro\u010ditajte \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Dijeta, kardio ili vje\u017ebe snage. \u0160to je najbolje za mr\u0161avljenje?<\/strong><\/a><\/p>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" class=\"wp-image-414130\" style=\"width: 843px; height: 562px;\" title=\"\u0160to je najbolje za mr\u0161avljenje?\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370-1124x749.jpg\" alt=\"\u0160to je najbolje za mr\u0161avljenje?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\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>Bez obzira na to jeste li se tijekom Bo\u017ei\u0107a udebljali ili ne, po\u010detak nove godine poti\u010de isprobavanje novih \u010dudotvornih dijeta. Mo\u017eda je vrijeme da se odreknete te novogodi\u0161nje navike i umjesto toga odaberete prikladniji put. Za mr\u0161avljenje vam nije potrebna magija. Sve \u0161to trebate je <strong>kalorijski deficit.<\/strong> To se mo\u017ee posti\u0107i promjenom <strong>prehrane, pove\u0107anjem tjelovje\u017ebe<\/strong> ili&nbsp;njihova <strong>kombinacija.<\/strong> Na kraju, o vama ovisi koji \u0107ete od na\u010dina odabrati. No, morate imati na umu da \u0107e o tome ovisiti brzina mr\u0161avljenja. Stoga, ako \u017eelite smr\u0161aviti, dobro razmislite o odgovaraju\u0107oj strategiji i prema tome prilagodite svoja o\u010dekivanja.<\/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.hr\/zdrava-hrana\" 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.hr\/trening-doma\" 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>Kre\u0107ete li u novu godinu s planovima za mr\u0161avljenje i promjenu svoje figure? Ako ste stvarno dobili ne\u0161to sala, mo\u017eda bi bilo dobro da se vratite na svoju po\u010detnu te\u017einu. No nikako uz pomo\u0107 strogih dijeta ili novogodi\u0161njih detoksikacija. Dana\u0161nji \u010dlanak \u0107e vam re\u0107i kako da to u\u010dinite ispravno i koliko dugo mo\u017ee potrajati.<\/p>\n","protected":false},"author":156,"featured_media":414024,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6368,7352,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-420452","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-mrsavljenje-hr","9":"tag-prehrana-hr","10":"tag-zdrav-nacin-zivota-hr","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 smr\u0161avjeti nakon blagdana? Dijete i odr\u017eavanje posta nisu rje\u0161enje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako skinuti kile koje ste dobili za bo\u017ei\u0107ne blagdane i koliko bi to moglo trajati? Zaboravite na dijete i uz postupne i bezbolne promjene u\u010dinkovito se rije\u0161ite tih blagdanskih kilograma.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kako-smrsavjeti-nakon-blagdana-dijete-i-odrzavanje-posta-nisu-rjesenje\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako smr\u0161avjeti nakon blagdana? Dijete i odr\u017eavanje posta nisu rje\u0161enje - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako skinuti kile koje ste dobili za bo\u017ei\u0107ne blagdane i koliko bi to moglo trajati? 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