{"id":423508,"date":"2023-07-11T13:52:49","date_gmt":"2023-07-11T11:52:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=423508"},"modified":"2025-01-31T13:36:22","modified_gmt":"2025-01-31T12:36:22","slug":"10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/","title":{"rendered":"10 savjeta za lak\u0161e mr\u0161avljenje i postizanje forme"},"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\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/#Brzi_rezultati_ne_znace_dugorocni_uspjeh\" title=\"Brzi rezultati ne zna\u010de dugoro\u010dni uspjeh\">Brzi rezultati ne zna\u010de dugoro\u010dni uspjeh<\/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\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/#Prehrana_usmjerena_na_mrsavljenje_treba_biti_hranjiva\" title=\"Prehrana usmjerena na mr\u0161avljenje treba biti hranjiva\">Prehrana usmjerena na mr\u0161avljenje treba biti hranjiva<\/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\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/#10_savjeta_koji_ce_vam_olaksati_dijetu_za_mrsavljenje\" title=\"10 savjeta koji \u0107e vam olak\u0161ati dijetu za mr\u0161avljenje\">10 savjeta koji \u0107e vam olak\u0161ati dijetu za mr\u0161avljenje<\/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\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/#1_Napravite_plan_i_pripremite_obroke_unaprijed\" title=\"1. Napravite plan i pripremite obroke unaprijed\">1. Napravite plan i pripremite obroke unaprijed<\/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\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/#2_Prilagodite_svoju_okolinu_postavljenim_ciljevima\" title=\"2. Prilagodite svoju okolinu postavljenim ciljevima\">2. Prilagodite svoju okolinu postavljenim ciljevima<\/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\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/#3_Potrudite_se_biti_dosljedni\" title=\"3. Potrudite se biti dosljedni\">3. Potrudite se biti dosljedni<\/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\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/#4_Povecajte_konzumaciju_hrane_koja_vas_zasicuje\" title=\"4. Pove\u0107ajte konzumaciju hrane koja vas zasi\u0107uje\">4. Pove\u0107ajte konzumaciju hrane koja vas zasi\u0107uje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/#5_Pijte_dovoljno_tekucine\" title=\"5. Pijte dovoljno teku\u0107ine\">5. Pijte dovoljno teku\u0107ine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/#6_Isprobajte_nove_recepte\" title=\"6. Isprobajte nove recepte\">6. Isprobajte nove recepte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/#7_Ne_tezite_savrsenoj_prehrani\" title=\"7. Ne te\u017eite savr\u0161enoj prehrani\">7. Ne te\u017eite savr\u0161enoj prehrani<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/#8_Spavajte_dovoljno\" title=\"8. Spavajte dovoljno\">8. Spavajte dovoljno<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/#9_Nemojte_svaki_dan_stati_na_kupaonsku_vagu\" title=\"9. Nemojte svaki dan stati na kupaonsku vagu\">9. Nemojte svaki dan stati na kupaonsku vagu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/#10_Pronadite_prijatelja_s_kojim_cete_zajedno_mrsavjeti\" title=\"10. Prona\u0111ite prijatelja s kojim \u0107ete zajedno mr\u0161avjeti\">10. Prona\u0111ite prijatelja s kojim \u0107ete zajedno mr\u0161avjeti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Gubitak tjelesne te\u017eine i promjene na\u010dina \u017eivota nisu uvijek toliko lagani. Ta je staza puna isku\u0161enja i lako je odustati. Mo\u017eda ste ve\u0107 prije poku\u0161ali i niste uspjeli. Ovaj proces zahtijeva puno odlu\u010dnosti i <strong>dobro osmi\u0161ljen plan<\/strong>. Takve male stvari kao \u0161to su unos dovoljno <strong>vo\u0107a i povr\u0107a<\/strong>, kvalitetan <strong>san<\/strong> ili pijenje <strong>dovoljno teku\u0107ine<\/strong> mogu pomo\u0107i. Dakle, kako osigurati laganiji tijek va\u0161e dijete i ostaviti brige iza sebe? Dana\u0161nji \u010dlanak \u0107e vam re\u0107i upravo to.<\/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=\"Brzi_rezultati_ne_znace_dugorocni_uspjeh\"><\/span>Brzi rezultati ne zna\u010de dugoro\u010dni uspjeh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad netko ne\u0161to zapo\u010dne, vjerojatno \u017eeli odmah vidjeti rezultate, a isto vrijedi i za mr\u0161avljenje. Ali budimo realni. Nitko ne \u017eeli <strong>dugotrajno naporno raditi<\/strong> i mijenjati svoje navike. Svima zasjaju o\u010di pri pomisli na mogu\u0107nost da u samo nekoliko tjedana do\u0111u do figure iz snova. To je i razlog za\u0161to se ljudima tako lako manipulira obe\u0107anjima o raznim detoksikacijama i drugim \u010dudesnim postupcima. Ali ta se \u010duda obi\u010dno doga\u0111aju samo na papiru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takvi brzi rezultati \u010desto zahtijevaju&nbsp;<strong>pretjerana ograni\u010davanja<\/strong> i <strong>ekstremne promjene<\/strong>. Sasvim je uobi\u010dajeno da u te\u017enji za mr\u0161avljenjem ljudi poku\u0161avaju izbaciti nekoliko grupa namirnica, smanjiti porcije na pola ili izgraditi svoju prehranu samo na povr\u0107u. Da, s takvim drasti\u010dnim promjenama <strong>nedvojbeno \u0107ete smr\u0161avjeti<\/strong>. Tijelo ne\u0107e imati drugog izbora zbog zna\u010dajnog kalorijskog deficita. Ali koliko dugo mo\u017eete ovo nastaviti?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vjerojatno ne\u0107ete ni znati kako se to dogodilo, ali dijeta \u0107e se zakomplicirati <strong>umorom,&nbsp;glavoboljama, manjkom energije,&nbsp;razdra\u017eljivo\u0161\u0107u,<\/strong> <strong>neodoljivom \u017eeljom za slatkim<\/strong> ili \u010dak <strong>prejedanjem.<\/strong> Kao rezultat toga, mogli biste prestati poku\u0161avati izgubiti kilograme jednako brzo kao \u0161to ste i zapo\u010deli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S druge strane, <strong>izbjegavate li i\u0107i u krajnosti,<\/strong> mr\u0161avljenje bi moglo trajati <strong>dulje<\/strong>, ali \u0107e proces svakako biti <strong>ugodniji<\/strong>. To bi vam moglo donijeti <strong>tjelesnu te\u017einu iz snova<\/strong> bez tjedana nepotrebne patnje, a kao bonus, mogli biste je <strong>odr\u017eati<\/strong> dugoro\u010dno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uspjeh dijete za mr\u0161avljenje ne ovisi o<strong> brzini<\/strong> gubljenja kilograma, ve\u0107 o<strong> dugotrajnim postupnim promjenama<\/strong> koje \u0107e postati prirodni dio va\u0161eg \u017eivotnog stila.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1309751251-1124x750.jpg\" alt=\"\u0160to je va\u017eno kod mr\u0161avljenja?\" class=\"wp-image-415520\" style=\"width:843px;height:563px\" title=\"\u0160to je va\u017eno kod mr\u0161avljenja?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1309751251-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1309751251-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1309751251-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prehrana_usmjerena_na_mrsavljenje_treba_biti_hranjiva\"><\/span>Prehrana usmjerena na mr\u0161avljenje treba biti hranjiva<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pretjerana ograni\u010denja tako\u0111er nose rizik <strong>smanjenog unosa va\u017enih nutrijenata.<\/strong> To se posebno mo\u017ee dogoditi kada nepromi\u0161ljeno izbacite cijele <strong>skupine namirnica<\/strong> (\u017eitarice, mlije\u010dni proizvodi itd.). \u010cak i kada mr\u0161avite, potrebno vam je dovoljno <strong>makronutrijenata<\/strong> (proteina, ugljikohidrata, masti), <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>minerala<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>vitamina<\/strong><\/a> i drugih <strong>bioaktivnih spojeva<\/strong>. Sve to mo\u017eete dobiti samo <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"color: windowtext;text-decoration: none\">uravnote\u017eenom zdravom prehranom<\/span><\/strong><\/a> koja sadr\u017ei sve skupine namirnica, a ne samo salatu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, ako ste odlu\u010dni u tome da po\u010dnete gubiti te\u017einu <strong>na pravi na\u010din<\/strong>, mo\u017eete upotrijebiti na\u0161 <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)\">kalkulator<\/a> da izra\u010dunate preporu\u010deni energetski unos za mr\u0161avljenje i nadahnete se savjetima kako svoju prehranu u\u010diniti takvom da u njoj vi\u0161e u\u017eivate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije nego \u0161to po\u010dnete, mo\u017eda biste trebali pro\u010ditati na\u0161 \u010dlanak&nbsp; <a href=\"https:\/\/gymbeam.hr\/blog\/10-stvari-koje-morate-znati-prije-nego-sto-pocnete-s-mrsavljenjem\/\"><strong>10 stvari koje trebate znati prije nego po\u010dnete s mr\u0161avljenjem.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1158248536-1124x750.jpg\" alt=\"\u0160to uklju\u010duje dijeta za mr\u0161avljenje?\" class=\"wp-image-415535\" style=\"width:843px;height:563px\" title=\"\u0160to uklju\u010duje dijeta za mr\u0161avljenje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1158248536-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_savjeta_koji_ce_vam_olaksati_dijetu_za_mrsavljenje\"><\/span>10 savjeta koji \u0107e vam olak\u0161ati dijetu za mr\u0161avljenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Napravite_plan_i_pripremite_obroke_unaprijed\"><\/span>1. Napravite plan i pripremite obroke unaprijed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017eu da je priprema klju\u010d uspjeha. Re\u010deno nutricionisti\u010dkim jezikom, to prakti\u010dki zna\u010di da ako imate <strong>unaprijed isplanirane i pripremljene obroke<\/strong>, ne\u0107ete zavr\u0161iti u McDonald&#8217;su sa \u0161alicom McFlurryja kad se za\u017eelite ne\u010dega slatkog.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako planirati svoje obroke unaprijed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zapi\u0161ite \u0161to \u0107ete kuhati<\/strong> sljede\u0107ih nekoliko dana. Prema tom planu napravite <strong>popis za kupovinu<\/strong> kojeg \u0107ete se pridr\u017eavati prilikom kupovine. I ne idite u supermarket gladni, to nije dobra ideja.<\/li>\n\n\n\n<li><strong>Kuhajte za nekoliko dana unaprijed.<\/strong> Rezervirajte, primjerice, <strong>dva dana u tjednu<\/strong> i te dane posvetite kuhanju. Kao bonus, morat \u0107ete kuhati primjerice samo nedjeljom i srijedom, umjesto svaki dan u tjednu.<\/li>\n\n\n\n<li>Imajte pri ruci neke zdrave grickalice. To mo\u017ee biti jednostavan <strong>ra\u017eeni kruh sa \u0161unkom i povr\u0107em, kefir s malo vo\u0107a<\/strong> ili, naprimjer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-fermentirana-overnight-zobena-kasa-s-orasastim-plodovima-i-vocem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">zob fermentirana preko no\u0107i.<\/a><\/li>\n\n\n\n<li>U krajnjem slu\u010daju, uzmite neku <strong>jednostavnu hranu,<\/strong> za kojom mo\u017eete posegnuti u slu\u010daju potrebe. To mo\u017ee biti zdravija verzija keksa od bra\u0161na od cjelovitih \u017eitarica s ni\u017eim udjelom \u0161e\u0107era, neke <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">proteinske plo\u010dice<\/a>, \u0161aka <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ora\u0161astih plodova i sjemenki<\/a>,\n\nrazni krekeri od cjelovitih \u017eitarica, plo\u010dice s ora\u0161astim plodovima itd.\n\n.<\/li>\n\n\n\n<li>U hladnjaku uvijek imajte malo <strong>obi\u010dnog jogurta, kiselih napitaka,&nbsp;skyra<\/strong> ili drugih sli\u010dnih proizvoda. Ne\u0161to \u0161to mo\u017eete jednostavno izvaditi i pojesti bez pripreme.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-ucinkovito-pripremiti-i-spakirati-obroke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Po\u010dnite s pripremom obroka unaprijed<\/strong><\/a>. Spakirajte ve\u0107 skuhanu hranu u kutiju za ru\u010dak i ponesite je sa sobom. Ako pripremite hranu za sljede\u0107i dan, glad vas ne\u0107e zate\u0107i nespremnima.<\/li>\n\n\n\n<li>Dobre zamjene za glavni obrok mogu biti, primjerice,<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/posuda-za-hranu-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pakirana<\/a>smrznuta hrana<\/strong>ili visokokvalitetni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/gotovi-obroci\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">obroci spremni za konzumaciju.<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako trebate inspiraciju kako bi mogao izgledati dan pripreme obroka, pogledajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/\"><strong>Uzorak plana pripreme obroka od 2000 kcal.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-1124x749.jpg\" alt=\"Kako planirati obroke dok mr\u0161avite?\" class=\"wp-image-415550\" style=\"width:843px;height:562px\" title=\"Kako planirati obroke dok mr\u0161avite?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Prilagodite_svoju_okolinu_postavljenim_ciljevima\"><\/span>2. Prilagodite svoju okolinu postavljenim ciljevima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Doga\u0111a li se i vama da se va\u0161a odlu\u010dnost da slijedite dobre prehrambene navike raspadne kada iz svakog ormari\u0107a kod ku\u0107e proviri hrana koju biste radije izbjegli? Univerzalna je istina da <strong>ne mo\u017eete jesti ono \u010dega nemate.<\/strong> Time \u0161to kod ku\u0107e ne \u010duvate hranu kojoj ne mo\u017eete odoljeti, bit \u0107e vam<strong>&nbsp;lak\u0161e ograni\u010diti njenu koli\u010dinu koju konzumirate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sva\u010dija slabost je ne\u0161to drugo. Za neke su to \u010dokolada, deserti i drugi slatki\u0161i, dok drugi ne mogu odoljeti slanim ora\u0161astim plodovima, \u010dipsu i drugim slanim poslasticama. Saznajte koje su vam namirnice <strong>slaba to\u010dka<\/strong> i smanjite njihov unos tako da ih <strong>ne dr\u017eite kod ku\u0107e.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravilno skladi\u0161tenje hrane ili prikladno posu\u0111e tako\u0111er vam mo\u017ee olak\u0161ati trud. Vi\u0161e mo\u017eete pro\u010ditati u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-kako-organizirati-svoju-kuhinju-za-uspjesno-gubljenje-kilograma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 savjeta kako organizirati svoju kuhinju za uspje\u0161no mr\u0161avljenje.<\/strong><\/a><\/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-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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-749x1124.jpg\" alt=\"Za\u0161to jesti redovito?\" class=\"wp-image-415565\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05849-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Potrudite_se_biti_dosljedni\"><\/span>3. Potrudite se biti dosljedni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogi ljudi jo\u0161 uvijek misle da za mr\u0161avljenje moraju jesti \u0161to manji broj dnevnih obroka. \u0160to vi\u0161e obroka mo\u017eete presko\u010diti, to bolje. Jedna strana smatra da je rje\u0161enje preskakanje ru\u010dka, dok je druga uvjerena da je potrebno presko\u010diti ve\u010deru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultat ovih eksperimenata \u010desto je <strong>velika glad i nadokna\u0111ivanje onoga \u0161to ste prije propustili.<\/strong> Tipi\u010dna situacija izgleda ovako. Uzmimo za primjer Luciju koja poku\u0161ava smr\u0161avjeti, a na internetu pro\u010ditala da bi trebala presko\u010diti najve\u0107i obrok u danu, a to je ru\u010dak, ili jesti samo povr\u0107e. Uostalom, time \u0107e u\u0161tedjeti veliku koli\u010dinu kalorija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lucija slijedi ovaj savjet i jede samo <strong>mali doru\u010dak,<\/strong> ru\u010da <strong>salatu od povr\u0107a<\/strong>, a u me\u0111uvremenu pose\u017ee za <strong>jabukom.<\/strong> Zadovoljna je sobom jer jede manje nego ina\u010de.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, kada nave\u010der do\u0111e s posla, po\u010dinje je sustizati <strong>glad<\/strong>. Naposljetku, ona zavr\u0161i tako da pojede <strong>duplu porciju svoje ve\u010dere<\/strong> u jednoj ve\u010deri, a zatim se prepusti <strong>\u010dokoladi<\/strong> i malo <strong>slanih ora\u0161astih plodova<\/strong>, jer je stalno <strong>gladna i ima \u017eelju za hranom<\/strong>. Na kraju \u0107e dobiti <strong>mnogo vi\u0161e energije nego da je pojela pun i kompletan ru\u010dak.<\/strong><\/p>\n\n\n\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Dakle, koliko obroka dnevno trebate jesti?<\/h3>\n\n\n\n<p>Odgovor na ovo pitanje zapravo je vrlo<strong> individualan.<\/strong> Mogu\u0107e je da bi Lucija mogla dr\u017eati dijetu za mr\u0161avljenje sa samo <strong>tri dnevna obroka, ali<\/strong> bi joj jednako dobro odgovaralo <strong>pet ili \u0161est obroka.<\/strong> No, bez obzira na to koju u\u010destalost odabere, obroci uvijek moraju sadr\u017eavati <strong>dovoljnu koli\u010dinu energije i hranjivih tvari.<\/strong> Ako impulzivno preska\u010de obroke, tijelo \u0107e joj prije ili kasnije vjerojatno re\u0107i da mu ne\u0161to <strong>nedostaje.<\/strong> Me\u0111utim, <strong>koli\u010dina obroka koja se redovito ponavlja<\/strong> s usporedivom <strong>ukupnom energetskom vrijedno\u0161\u0107u&nbsp;<\/strong>mo\u017ee pomo\u0107i da bude <strong>sita<\/strong> i da nave\u010der <strong>ne bude gladn<\/strong><strong>a<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[6,8]<\/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=\"29956,64225,49777,60667,37876,37876,37864,67684,48139,54646,68527,5968,5331,5380,9061,6939\" ><\/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=\"4_Povecajte_konzumaciju_hrane_koja_vas_zasicuje\"><\/span>4. Pove\u0107ajte konzumaciju hrane koja vas zasi\u0107uje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada poku\u0161avate smr\u0161avjeti, trebali biste uklju\u010diti hranu koja <strong>ima sposobnost zasititi.<\/strong> Ona \u0107e tako pomo\u0107i u sprje\u010davanju gladi \u010dak i uz energetski deficit. Hrana s <strong>vlaknima<\/strong>&nbsp;i&nbsp;<strong>bjelan\u010devinama<\/strong> stoga je neophodna u prehrani.<\/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\">Dijetalna vlakna<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vlakna\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Vlakna<\/a> su neprobavljiva komponenta&nbsp;<strong>biljne hrane<\/strong> koja, osim \u0161to vas zasi\u0107uje, ima mnoge druge zdravstvene dobrobiti. Neophodna su, naprimjer, za dobru <strong>probavu<\/strong>, a tako\u0111er usporavaju <strong>apsorpciju \u0161e\u0107era<\/strong> iz crijeva u krv, \u0161to, primjerice, poma\u017ee u ograni\u010davanju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nadmudriti-svoju-zelju-za-slatkim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u017eudnje za slatkim<\/strong><\/a>.&nbsp;<span class=\"tadv-color\" 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>Najbogatiji izvori vlakana su&nbsp; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-namaz-od-slanutka-i-graha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>mahunarke<\/strong><\/a> i <strong>namirnice od cjelovitih \u017eitarica<\/strong>. Prate ih <strong>povr\u0107e,&nbsp;vo\u0107e, ora\u0161asti plodovi i sjemenke<\/strong>. Trebali biste unijeti otprilike <strong>25 &#8211; 30 g vlakana<\/strong> dnevno. <span class=\"tadv-color\" style=\"color: #ff6600\">[3,9]<\/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\">Koli\u010dina od 25 g vlakana mo\u017ee se dobiti npr. u obliku:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 g zobi (5 g vlakana)<\/li>\n\n\n\n<li>150 g jabuka (3 g vlakana)<\/li>\n\n\n\n<li>30 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">badema<\/a> (3 g vlakana)<\/li>\n\n\n\n<li>70 g heljde (7 g vlakana)<\/li>\n\n\n\n<li>70 g ra\u017eenog kruha (4 g vlakana)<\/li>\n\n\n\n<li>150 g raj\u010dica (3 g vlakana)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako bi vlakna uspje\u0161no ispunjavala svoju ulogu u prehrani, pobrinite se da se nalaze <strong>u svakom dnevnom obroku<\/strong>. Ako za doru\u010dak pojedete, naprimjer, <strong>ra\u017eeni kruh<\/strong> i povr\u0107e, osje\u0107at \u0107ete se <strong>sitiji<\/strong> nego nakon \u0161to pojedete <strong>baguette od bijelog kruha bez povr\u0107a.<\/strong><\/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 is-style-default\">Va\u0161 unos vlakana mo\u017ee se pove\u0107ati <strong>dodacima prehrani,<\/strong> kao \u0161to su:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Psilijum<\/a><\/li>\n\n\n\n<li>Jabu\u010dna vlakna<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Glukomanan<\/a><\/li>\n\n\n\n<li>slo\u017eena mje\u0161avina nekoliko vrsta&nbsp; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vlakana<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Detaljnije informacije o vlaknima, njihovim funkcijama i izvorima mo\u017eete prona\u0107i u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/?p=409460\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Dijetalna vlakna: Za\u0161to su va\u017ena i koji su njihovi izvori?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-1124x750.jpg\" alt=\"Kako unositi vi\u0161e vlakana?\" class=\"wp-image-415582\" style=\"width:843px;height:563px\" title=\"Kako unositi vi\u0161e vlakana?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1211258603-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Proteini<\/h3>\n\n\n\n<p>Proteini su nezamjenjivi dio ljudskog tijela jer su <strong>osnovna gradivna jedinica mi\u0161i\u0107a,<\/strong> <strong>hormona, enzima, imunolo\u0161kih<\/strong> stanica i drugih stanica. Sa stajali\u0161ta mr\u0161avljenja, ima <strong>najve\u0107i kapacitet zasi\u0107enja<\/strong> od svih makronutrijenata, \u0161to zna\u010di da mo\u017ee pomo\u0107i staviti pod kontrolu stalnu glad i neprestanu \u017eelju za slatkim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Protein se mo\u017ee na\u0107i u <strong>\u017eivotinjskoj i biljnoj<\/strong> hrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017divotinjski izvori proteina uklju\u010duju <strong>meso,&nbsp;mesne proizvode<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>ribu<\/strong><\/a>, <strong>jaja <\/strong>i <strong>mlije\u010dne proizvode.<\/strong><\/li>\n\n\n\n<li>Biljna hrana najbogatija proteinima su <strong>mahunarke.<\/strong><\/li>\n\n\n\n<li>Osim izvornog oblika mahunarki (le\u0107a, grah, slanutak i dr.), treba spomenuti proizvode od njih, poput <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tjestenina\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>tjestenine<\/strong><\/a> od<strong> mahunarki<\/strong> ili namirnica koje se koriste kao <strong>alternativa mesu<\/strong>&nbsp;(<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tofu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tempeh<\/a>, itd).<\/li>\n\n\n\n<li>Ostale alternative mesu tako\u0111er vrijedne spomena su robi, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sejtan<\/a>, sojine kocke itd.<\/li>\n\n\n\n<li>Neke <strong>pseudo\u017eitarice<\/strong>, poput <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>kvinoje<\/strong><\/a>&nbsp;ili <strong>amaranta,<\/strong> tako\u0111er su dobar izvor proteina.<\/li>\n\n\n\n<li>Svoj dnevni unos proteina mo\u017eete u\u010diniti zanimljivijim raznim <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">proteinskim plo\u010dicama.<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Sirutka<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">biljni proteini u prahu<\/a> tako\u0111er vam mogu pomo\u0107i. Ako trebate pomo\u0107 pri odabiru pravog proteinskog dodatka, na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-proteinski-prah-za-mrsavljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako odabrati najbolji protein u prahu za mr\u0161avljenje<\/strong><\/a>&nbsp;bi vam mogao biti od pomo\u0107i<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preporu\u010deni unos proteina za odraslu osobu je izme\u0111u&nbsp;<strong>0,8 &#8211; 2 g\/kg tjelesne te\u017eine<\/strong>. Vrijednost unosa varira ovisno o <strong>dobi,&nbsp;zdravstvenom stanju,<\/strong> <strong>koli\u010dini mi\u0161i\u0107ne mase<\/strong>&nbsp;ili&nbsp;<strong>koli\u010dini&nbsp;i&nbsp;vrsti tjelesne aktivnosti.<\/strong> Osoba s te\u017einom od 70 kg i sjedila\u010dkim na\u010dinom \u017eivota mo\u017ee trebati samo 56 g proteina dnevno (0,8 g\/kg te\u017eine), iako bi unos od 1 g\/kg te\u017eine (70 g proteina) mogao biti korisniji. No, aktivnom sporta\u0161u s istom te\u017einom mo\u017ee trebati 2 g\/kg tjelesne te\u017eine, tj. 140 g proteina. <span class=\"tadv-color\" style=\"color: #ff6600\">[5,6, 10]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg\" alt=\"Koja hrana sadr\u017ei proteine?\" class=\"wp-image-415644\" style=\"width:843px;height:562px\" title=\"Koja hrana sadr\u017ei proteine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Pijte_dovoljno_tekucine\"><\/span>5. Pijte dovoljno teku\u0107ine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nije uvijek istina da je glad samo preru\u0161ena \u017ee\u0111. Teku\u0107ina je \u010desto klju\u010d za punjenje \u017eeluca i sprje\u010davanje gladi. Prema preporukama <strong>WHO-a<\/strong> (Svjetske zdravstvene organizacije), <strong>prosje\u010dna odrasla \u017eena sa sjedila\u010dkim na\u010dinom \u017eivota,<\/strong> koja \u017eivi u prosje\u010dnim klimatskim uvjetima, trebala bi popiti <strong>2200 ml teku\u0107ine dnevno<\/strong>, dok bi prosje\u010dan <strong>mu\u0161karac<\/strong> trebao popiti pribli\u017eno <strong>2900 ml<\/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>Druga preporuka ka\u017ee da dnevno treba piti <strong>30 &#8211; 45 ml teku\u0107ine po kilogramu tjelesne te\u017eine.<\/strong> Individualne potrebe ovise o<strong>&nbsp;klimatskim uvjetima, dobi, zdravlju, koli\u010dini i intenzitetu tjelesne aktivnosti<\/strong> i jo\u0161 mnogo toga. Prema ovoj preporuci, mu\u0161karac te\u017eak 80 kg trebao bi piti 2400 &#8211; 3600 ml teku\u0107ine dnevno.. <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>Me\u0111utim, to ne zna\u010di da morate popiti cijelu preporu\u010denu koli\u010dinu. Do <strong>20 %<\/strong> ove koli\u010dine mo\u017eete dobiti iz <strong>hrane.<\/strong> \u010covjek s potrebom za 2500 ml teku\u0107ine treba popiti samo <strong>2000&nbsp;ml<\/strong> u obliku pi\u0107a.<span class=\"tadv-color\" 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>\u010clanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako nedovoljan unos vode utje\u010de na va\u0161e zdravlje <\/strong><\/a>\u0107e vam re\u0107i za\u0161to ne smijete zaboraviti na nadoknadu teku\u0107ine<\/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\">Koje teku\u0107ine odabrati?<\/h3>\n\n\n<p style=\"text-align: left;\">Naravno, neke se teku\u0107ine razlikuju od drugih. Osnova bi trebala biti <strong>\u010dista voda<\/strong>, po mogu\u0107nosti u kombinaciji s <strong>mineralnom vodom<\/strong> i <strong>nezasla\u0111enim \u010dajem.<\/strong> <strong>Zasla\u0111ena<\/strong> ili <strong>alkoholna pi\u0107a<\/strong> <strong>bogat su izvor energije<\/strong> i lako vam mogu uni\u0161titi napore u mr\u0161avljenju.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o tome kako kalorije u pi\u0107ima mogu poremetiti va\u0161 dnevni energetski unos mo\u017eete pro\u010ditati u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Gdje se kriju teku\u0107e kalorije i kako te prazne kalorije sprje\u010davaju mr\u0161avljenje?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-1124x749.jpg\" alt=\"\u0160to piti prilikom mr\u0161avljenja?\" class=\"wp-image-415612\" style=\"width:843px;height:562px\" title=\"\u0160to piti prilikom mr\u0161avljenja?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8400-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Isprobajte_nove_recepte\"><\/span>6. Isprobajte nove recepte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdrava prehrana ne mora biti dosadna ili zamorna. Naprotiv, \u010desto zna iznenaditi svojom <strong>bojom<\/strong> i <strong>raznolikom paletom okusa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mo\u017eete otkriti nove okuse i kombinacije koriste\u0107i, primjerice:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u017ditarice <\/a>koje do sada nisu imale mjesto u va\u0161oj prehrani (je\u010dam, proso, zob itd.) i njihovi nusproizvodi (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/smeda-bulgur-psenica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">bulgur<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ka\u0161a<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">zob<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/granola\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">granola<\/a>, itd.)<\/li>\n\n\n\n<li>Pseudo\u017eitarice (amarant, kvinoja, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/heljda\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">heljda<\/a>)<\/li>\n\n\n\n<li>Razne vrste <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">mahunarki<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tjestenina-od-lece-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tjestenina od mahunarki <\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ora\u0161asti plodovi i sjemenke<\/a><\/li>\n\n\n\n<li>Povr\u0107e i vo\u0107e svih vrsta<\/li>\n\n\n\n<li>novi <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zacini-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">za\u010dini<\/a><\/li>\n<\/ul>\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\">Pogledajte na\u0161e recepte kako biste dobili inspiraciju:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pripremite neobi\u010dnu zobenu ka\u0161u sa <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-gingerbread-zobena-kasa-bez-kuhanja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">za\u010dinom&nbsp; za medenjake<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-zobena-kasa-s-kakaom-i-kavom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kakaom i kavom<\/a>.<\/li>\n\n\n\n<li>Zamijenite zobene pahuljice drugim sastojkom i probajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kasa-od-kvinoje-s-jabukama-makom-i-cimetom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ka\u0161u od kvinoje<\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-proteinska-rizina-kasa-koja-ima-samo-145-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">mlije\u010dnu ri\u017eu<\/a>.<\/li>\n\n\n\n<li>Sakrijte povr\u0107e u kola\u010d i poku\u0161ajte ispe\u0107i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/?p=413988\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">cupcakese od bundeve <\/a>ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-browniji-od-cikle-s-glazurom-od-kremastog-sira\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">brownieje od cikle<\/a>.<\/li>\n\n\n\n<li>Namaz ne mora biti samo od jaja ili tune. Poku\u0161ajte napraviti jedan od <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-veganski-namaz-od-tofua-sa-susenim-rajcicama\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tofua<\/a>&nbsp;ili mahunarki.<\/li>\n\n\n\n<li>Ora\u0161aste plodove ne morate jesti samo u jogurtu. Izvrsni su i u slanim jelima, primjerice kao <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-salata-od-tjestenine-s-preljevom-od-indijskih-orascica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">umak za tjesteninu<\/a> ili kao dio <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-jednostavna-pizza-bez-brasna-s-mozzarellom-bademima-i-jogurtom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tijesta za pizzu<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-1124x749.jpg\" alt=\"Recepti za mr\u0161avljenje\" class=\"wp-image-415627\" style=\"width:843px;height:562px\" title=\"Recepti za mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/gymbeam-quinoa-kasa-10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Ne_tezite_savrsenoj_prehrani\"><\/span>7. Ne te\u017eite savr\u0161enoj prehrani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li ikada poku\u0161ali smr\u0161avjeti i niste uspjeli jer&nbsp;si <strong>niste mogli uskratiti<\/strong> svu hranu koju ste u po\u010detku zabranili? Ili ste to uspjeli, ali je <strong>trajalo samo neko vrijeme?<\/strong> Moglo bi vam pomo\u0107i da se osje\u0107ate bolje jer ve\u0107ina <strong>dijeta usmjerenih na cilj koje se temelje na savr\u0161enstvu<\/strong> obi\u010dno zavr\u0161e <strong>neuspjehom<\/strong>. Sasvim je uobi\u010dajeno da nakon nekog vremena lako prisvojimo pristup <strong>&#8220;sve ili ni\u0161ta&#8221;.<\/strong> Naprimjer, uspijete se pridr\u017eavati besprijekorne prehrane neko vrijeme, ali \u010dim se po\u010dastite komadi\u0107em \u010dokolade, nastavite jesti jer &#8220;Ve\u0107 ste zabrljali&#8221;. Na kraju unesete <strong>puno ve\u0107u koli\u010dinu kalorija<\/strong>, a uz to se <strong>fizi\u010dki i psihi\u010dki lo\u0161e<\/strong> osje\u0107ate. Ovo svakako nije odr\u017eiv i zdrav pristup prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S druge strane, po\u010dastite li se svaki dan komadi\u0107em \u010dokolade, bit \u0107ete zadovoljniji i vjerojatno izbje\u0107i prejedanje. Nitko nije savr\u0161en i mi, kao ljudi, jednostavno trebamo tu \u010dokoladu ili komad torte da bismo \u017eivjeli. Sasvim je u redu ako se ova namirnica s vremena na vrijeme pojavi u va\u0161oj prehrani. <strong>Mo\u017eete koristiti pravilo 80 &#8211; 20<\/strong> kao zgodan vodi\u010d. To zna\u010di da <strong>80 %<\/strong> va\u0161eg energetskog unosa treba \u010diniti&nbsp;<strong>nutritivno vrijedna hrana,<\/strong> dok preostalih <strong>20 %<\/strong> mo\u017eete popuniti \u010dokoladom, pizzom ili drugim omiljenim poslasticama.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-1124x749.jpg\" alt=\"Kako se hraniti kada mr\u0161avite?\" class=\"wp-image-415659\" style=\"width:843px;height:562px\" title=\"Kako se hraniti kada mr\u0161avite?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC05154-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Spavajte_dovoljno\"><\/span>8. Spavajte dovoljno<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogi ljudi podcjenjuju san iako je on kamen temeljac uspjeha. Nedostatak sna uzrokuje <strong>promjene u razinama hormona<\/strong> koje poti\u010du <strong>glad<\/strong> i <strong>sitost.<\/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>Razina&nbsp;<strong>grelina<\/strong>&nbsp;(hormona gladi)&nbsp;se <strong>pove\u0107ava.<\/strong><\/li>\n\n\n\n<li>S druge strane, <strong>smanjuje se<\/strong> razina <strong>leptina<\/strong> (hormona sitosti).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultat je <strong>manje zadovoljstva od jela, ve\u0107a glad i \u017eudnja za hranom<\/strong>. Me\u0111utim, kada ste na dijeti, potrebno vam je upravo suprotno kako biste uspjeli biti u kalorijskom deficitu. Nedovoljno sna tako utje\u010de na va\u0161 <strong>apetit,<\/strong> \u0161to je jedan od razloga za\u0161to se povezuje <strong>s&nbsp;pove\u0107anim rizikom od debljanja i pretilosti.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[1,7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potreba za snom je&nbsp;<strong>individualna<\/strong>, ali idealno bi trebalo spavati<strong> 7 &#8211; 9 sati dnevno.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas dodatno zanima tema spavanja, pro\u010ditajte \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>San: naju\u010dinkovitiji poja\u010diva\u010d energije i fat burner.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-1124x749.jpg\" alt=\"Spavanje i mr\u0161avljenje\" class=\"wp-image-415674\" style=\"width:843px;height:562px\" title=\"Spavanje i mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1319025775-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Nemojte_svaki_dan_stati_na_kupaonsku_vagu\"><\/span>9. Nemojte svaki dan stati na kupaonsku vagu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uobi\u010dajeno je da osoba koja poku\u0161ava smr\u0161avjeti dan zapo\u010dne staju\u0107i na vagu. Ipak, to je jedna od onih aktivnosti koje vas mogu itekako <strong>demotivirati.<\/strong> <strong>Promjene u te\u017eini<\/strong> su <strong>prirodne<\/strong> i ne moraju nu\u017eno zna\u010diti da ste dobili salo. Pa ako se dogodi da u utorak ujutro imate 1 kg vi\u0161e nego u ponedjeljak, ne brinite. Vrlo je vjerojatno uzrokovano, naprimjer, <strong>punijim probavnim traktom<\/strong> ili vi\u0161kom<strong> vode u mi\u0161i\u0107ima.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam oscilacije te\u017eine ne smetaju, slobodno nastavite sa svakodnevnim vaganjem. Me\u0111utim, ako ste me\u0111u ve\u0107inom smrtnika i ako vam ve\u0107e brojke na vagi stvaraju no\u0107ne more, smanjite broj stajanja na vagu na, recimo, <strong>jednom tjedno&nbsp;<\/strong>ili \u010dak&nbsp;<strong>jednom svaka dva tjedna<\/strong>. \u010cak je i ova u\u010destalost dovoljna da mo\u017eete <strong>dugoro\u010dno<\/strong> procijeniti kre\u0107e li se va\u0161a te\u017eina u pravom smjeru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er, ne zaboravite da ako mr\u0161avite uz pomo\u0107 promjene prehrane i <strong>vje\u017ebanjem, tjelesna mast<\/strong> nije jedina stvar koja se mijenja u va\u0161em tijelu. Mijenja se i koli\u010dina <strong>mi\u0161i\u0107ne mase.<\/strong> Stoga, ako se koli\u010dina masti smanjuje, a koli\u010dina mi\u0161i\u0107a raste, brojka na vagi mo\u017eda ne\u0107e odgovarati va\u0161im o\u010dekivanjima. Zato je dobro kombinirati vaganje s mjerenjem <strong>opsega tijela<\/strong> (struk, bokovi, itd.) i redovito <strong>se slikati<\/strong> u donjem rublju. <strong>Analizatori sastava tijela<\/strong> (naj\u010de\u0161\u0107e se radi s InBody ure\u0111ajem)&nbsp;detaljno \u0107e vam re\u0107i koliko masti i mi\u0161i\u0107a imate u tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to se sve krije iza brojke na vagi saznajte 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? Mo\u017eda 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<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\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Pronadite_prijatelja_s_kojim_cete_zajedno_mrsavjeti\"><\/span>10. Prona\u0111ite prijatelja s kojim \u0107ete zajedno mr\u0161avjeti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Op\u0107enito, svaki te\u017eak zadatak postaje lak\u0161i kada niste sami. Gubitak te\u017eine nije iznimka. Saznajte postoji li slu\u010dajno netko u krugu va\u0161e obitelji ili prijatelja tko ima <strong>sli\u010dne ciljeve kao i vi.<\/strong> <strong>Podr\u017eavaju\u0107i jedni druge,<\/strong> <strong>paze\u0107i jedni na druge i dijele\u0107i razli\u010dite savjete i trikove jedni s drugima,<\/strong> mo\u017eete u\u010diniti redukcijsku dijetu puno ugodnijim iskustvom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada mijenjate prehrambene navike, stav ljudi oko vas mo\u017ee biti veliki problem. Bilo da se radi o va\u0161em <strong>partneru, obitelji, prijateljima<\/strong> ili <strong>kolegama<\/strong> na poslu, idealno vam je potrebna njihova podr\u0161ka da biste uspjeli. Stoga, ako vas odvra\u0107aju od mr\u0161avljenja, poku\u0161ajte im objasniti \u0161to vam taj proces zna\u010di i za\u0161to trebate njihovu podr\u0161ku. Tko zna, mo\u017eda vam se netko od njih i pridru\u017ei ili vas barem prestane tjerati na kola\u010de i slastice.<\/p>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1403622353-1124x750.jpg\" alt=\"Savjeti za lak\u0161e mr\u0161avljenje\" class=\"wp-image-415704\" style=\"width:843px;height:563px\" title=\"Savjeti za lak\u0161e mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1403622353-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1403622353-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1403622353-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Brzi rezultati i malo potrebnog truda privla\u010dni su \u010dak i u slu\u010daju mr\u0161avljenja. Me\u0111utim, ve\u0107inom je istina da \u0107e svi <strong>pre\u010daci<\/strong>&nbsp;u kona\u010dnici dovesti do&nbsp;<strong>neuspjeha<\/strong>. Zato je bolje podnijeti dugotrajnu redukcijsku dijetu. Bit \u0107ete nagra\u0111eni ugodnijim <strong>putovanjem bez pretjeranih ograni\u010denja&nbsp;<\/strong>i<strong>&nbsp;dugotrajnim uspjehom<\/strong> u vidu odr\u017eavanja manje tjelesne te\u017eine. Kako biste uspje\u0161no smr\u0161avjeli, samo se trebate usredoto\u010diti na <strong>redovitu prehranu<\/strong>, unos dovoljno <strong>vlakana<\/strong> i <strong>proteina<\/strong>, dovoljno <strong>sna<\/strong> i&nbsp;<strong>planiranje<\/strong> obroka. \u010cak i male stvari poput isprobavanja <strong>novih recepata<\/strong> ili uklju\u010divanja prijatelja u\u010dinit \u0107e proces <strong>ugodnijim<\/strong>. Nije va\u017eno ako mr\u0161avljenje traje dugo i \u010duda se ne doga\u0111aju. Znate kako ka\u017eu: &#8220;Do pobjede se sti\u017ee polako i sigurno&#8221;.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako smatrate da je ovaj \u010dlanak zanimljiv i koristan, pro\u0161irite ga tako \u0161to \u0107ete ga podijeliti sa svojim prijateljima i obitelji i pomo\u0107i im da postignu svoje ciljeve.<\/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\tZdrava hrana\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\/zitarice\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\t\u017ditarice\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>Jeste li zapo\u010deli s procesom mr\u0161avljenja i ne ide kako ste o\u010dekivali? Vrlo je vjerojatno da se previ\u0161e ograni\u010davate. Umor i stalni osje\u0107aj gladi ne moraju biti dio va\u0161eg rasporeda. Dana\u0161nji \u010dlanak \u0107e vam re\u0107i \u0161to u\u010diniti kako bi vam mr\u0161avljenje bilo malo bolje iskustvo.<\/p>\n","protected":false},"author":156,"featured_media":415493,"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":[6476,6368,7352,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-423508","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-dijeta-hr","9":"tag-mrsavljenje-hr","10":"tag-prehrana-hr","11":"tag-zdrav-nacin-zivota-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>10 savjeta za lak\u0161e mr\u0161avljenje i postizanje forme - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako brzo i uspje\u0161no sagorjeti masti, smr\u0161avjeti i ostaviti brige iza sebe? 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