{"id":726388,"date":"2025-05-30T18:17:15","date_gmt":"2025-05-30T16:17:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=726388"},"modified":"2025-05-30T18:17:44","modified_gmt":"2025-05-30T16:17:44","slug":"sagorijevanje-masti-ne-znaci-gubitak-kilograma-kako-zapravo-postici-rezultate","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sagorijevanje-masti-ne-znaci-gubitak-kilograma-kako-zapravo-postici-rezultate\/","title":{"rendered":"Sagorijevanje masti ne zna\u010di gubitak kilograma. Kako zapravo posti\u0107i rezultate?"},"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\/sagorijevanje-masti-ne-znaci-gubitak-kilograma-kako-zapravo-postici-rezultate\/#Sto_zapravo_znaci_sagorijevanje_masti\" title=\"\u0160to zapravo zna\u010di sagorijevanje masti?\">\u0160to zapravo zna\u010di sagorijevanje masti?<\/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\/sagorijevanje-masti-ne-znaci-gubitak-kilograma-kako-zapravo-postici-rezultate\/#Zasto_sagorijevanje_masti_ne_znaci_automatski_gubitak_kilograma\" title=\"Za\u0161to sagorijevanje masti ne zna\u010di automatski gubitak kilograma?\">Za\u0161to sagorijevanje masti ne zna\u010di automatski gubitak kilograma?<\/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\/sagorijevanje-masti-ne-znaci-gubitak-kilograma-kako-zapravo-postici-rezultate\/#Kako_ucinkovito_smanjiti_tjelesnu_tezinu\" title=\"Kako u\u010dinkovito smanjiti tjelesnu te\u017einu?\">Kako u\u010dinkovito smanjiti tjelesnu te\u017einu?<\/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\/sagorijevanje-masti-ne-znaci-gubitak-kilograma-kako-zapravo-postici-rezultate\/#Nije_svaki_izgubljeni_ili_dobiveni_kilogram_salo\" title=\"Nije svaki izgubljeni ili dobiveni kilogram salo\">Nije svaki izgubljeni ili dobiveni kilogram salo<\/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\/sagorijevanje-masti-ne-znaci-gubitak-kilograma-kako-zapravo-postici-rezultate\/#Uobicajene_pogreske_pri_mrsavljenju\" title=\"Uobi\u010dajene pogre\u0161ke pri mr\u0161avljenju\">Uobi\u010dajene pogre\u0161ke pri mr\u0161avljenju<\/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\/sagorijevanje-masti-ne-znaci-gubitak-kilograma-kako-zapravo-postici-rezultate\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Zahvaljuju\u0107i internetu postoji mno\u0161tvo informacija iz svijeta fitnessa, a time dolazi i do <strong>kaosa tih istih informacija<\/strong>, u kojem je prosje\u010dnoj osobi sve te\u017ee snalaziti se. Vjerojatno najkaoti\u010dnije informacije su u podru\u010dju sagorijevanja masti i mr\u0161avljenja. Neki od nas pogre\u0161no vjeruju da sagorijevanje kalorija koje nam pokazuje pametni sat zna\u010di da su te kalorije &#8220;napustile&#8221; na\u0161a bedra ili trbuh. Me\u0111utim, sagorijevanje kalorija ne zna\u010di automatski da su te kalorije do\u0161le iz masnog tkiva. \u010cak ni one koje iz njega dolaze ne zna\u010de nu\u017eno da smo se rije\u0161ili sala.    <\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Sto_zapravo_znaci_sagorijevanje_masti\"><\/span>\u0160to zapravo zna\u010di sagorijevanje masti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Masno tkivo je <strong>glavna rezerva energije<\/strong> za te\u0161ka vremena. Sagorijevanje masti stoga je bitan proces koji nam je u pro\u0161losti omogu\u0107io da pre\u017eivimo razdoblja bez dovoljno hrane. Me\u0111utim, da bismo mogli koristiti masno\u0107u, moramo je izvu\u0107i iz masnog tkiva (mobilizirati je), sagorjeti je (oksidirati je za proizvodnju energije) i ponovno pohraniti ono \u0161to se ne iskoristi <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup>.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mobilizacija masti iz masnog tkiva posljedica je enzima poput hormonski osjetljive lipaze (HSL) ili ATGL-a, koji <strong>osloba\u0111aju slobodne masne kiseline <\/strong> iz masti<strong>. <\/strong>Veliki dio njih odlazi u jetru gdje se ponovno spajaju u triacilglicerole (masti) i &#8220;pakiraju&#8221; u lipoproteinske \u010destice (VLDL, LDL, HDL). Te se \u010destice zatim koriste kao izvor masnih kiselina za mi\u0161i\u0107e i druge organe. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sagorijevanje masnih kiselina, tj. njihova oksidacija, odvija se u mitohondrijima. Oni su <strong>glavno mjesto proizvodnje energije <\/strong>u stanicama ljudskog tijela. Funkcioniraju kao male stani\u010dne elektrane, bez kojih na\u0161e stanice ne bi imale energiju potrebnu za \u017eivot. Masne kiseline se transportiraju u mitohondrije kao kompleks s <a href=\"https:\/\/gymbeam.hr\/l-karnitin\" target=\"_blank\" rel=\"noreferrer noopener\">karnitinom.<\/a> Potonji djeluje kao &#8220;transporter&#8221; za masne kiseline, bez kojeg ne bi stigle do mitohondrija. U mitohondrijima se odvija takozvana beta-oksidacija masnih kiselina, tj. &#8220;sagorijevanje masti&#8221;, tijekom koje se stvara ATP &#8211; <strong>gorivo za sve potrebne biokemijske procese u tijelu<\/strong>. I dalje vrijedi da se ATP mo\u017ee proizvesti i iz glukoze ili aminokiselina, ovisno o<strong> stvarnim potrebama tijela za energijom <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup>.<\/strong>     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3738,44254,1562,8350,44248,64393,28792,74398\" ><\/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<p>U slu\u010daju vi\u0161ka masnih kiselina, mobilizirane masne kiseline mogu se tako\u0111er ponovno pohraniti u masno tkivo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[4]<\/span><\/mark><\/sup>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, sagorijevanje masti zna\u010di <strong>kori\u0161tenje energije<\/strong> koja se nalazi u mastima. Me\u0111utim, energija se nalazi i u ugljikohidratima i proteinima, koje tijelo tako\u0111er mo\u017ee koristiti. U idealnom svijetu tro\u0161ili bismo samo zalihe masti, ali u stvarnom svijetu,<strong> koristimo sve izvore energije. <\/strong>Dakle, sagorene kalorije ne moraju dolaziti samo iz zaliha masti.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoje situacije kada tijelo stalno sagorijeva masno\u0107e. Primjer je <a href=\"https:\/\/gymbeam.hr\/blog\/ketogena-dijeta-istina-o-mrsavljenju-bez-ugljikohidrata\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>keto dijeta<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/ketogena-dijeta-istina-o-mrsavljenju-bez-ugljikohidrata\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> <\/strong><\/a>tijekom koje je unos ugljikohidrata minimiziran i tijelo, da bi dobilo energiju, mora uglavnom koristiti masti. Me\u0111utim, unato\u010d pove\u0107anom sagorijevanju masti u sklopu keto dijete, i dalje je istina da sve dok je koli\u010dina unosa energije ve\u0107a od koli\u010dine potro\u0161ene energije<strong> (vi\u0161ak kalorija)<\/strong>, ovo sagorijevanje masti ne\u0107e dovesti do gubitka te\u017eine iz masnih zaliha. <\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Zasto_sagorijevanje_masti_ne_znaci_automatski_gubitak_kilograma\"><\/span>Za\u0161to sagorijevanje masti ne zna\u010di automatski gubitak kilograma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mobilizacija i oksidacija masti doga\u0111aju se<strong> gotovo neprekidno.<\/strong> Me\u0111utim, isto vrijedi i za ponovno skladi\u0161tenje masti u masnom tkivu. Ako u tijelu postoji vi\u0161ak energije, vi\u0161e \u0107e se masti pohraniti nego \u0161to \u0107e se sagorjeti. Drugim rije\u010dima, \u010dak i nakon sat vremena treninga na traci za tr\u010danje, <a href=\"\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sagorjele kalorije<\/strong><\/a> <strong>mo\u017eda ne\u0107e<\/strong> <strong>dovesti do<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/kako-smrsaviti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>gubitka kilograma<\/strong><\/a>. \u010cinjenica ostaje da bez <a href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" target=\"_blank\" rel=\"noreferrer noopener\">kalorijskog deficita<\/a>, ne\u0107emo smr\u0161avjeti &#8211; ili \u0107emo odr\u017eati svoju te\u017einu ili \u0107emo je pove\u0107ati.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_jan_lesko_042022_08-1124x749.jpeg\" alt=\"Za\u0161to sagorijevanje masti ne zna\u010di automatski gubitak kilograma?\" class=\"wp-image-719475\" title=\"Za\u0161to sagorijevanje masti ne zna\u010di automatski gubitak kilograma?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_jan_lesko_042022_08-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_jan_lesko_042022_08-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_jan_lesko_042022_08-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_jan_lesko_042022_08.jpeg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Kako_ucinkovito_smanjiti_tjelesnu_tezinu\"><\/span>Kako u\u010dinkovito smanjiti tjelesnu te\u017einu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prvo pravilo u\u010dinkovitog mr\u0161avljenja je &#8211; zaboraviti na \u010dudotvorne dijetalne tablete, brze, drasti\u010dne dijete i ostale postupke koji obe\u0107avaju nerealne i neodr\u017eive rezultate u kratkom periodu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u010dinkovito sagorijevanje masti <strong>samo je jedan dio na\u010dina smanjenja tjelesne te\u017eine<\/strong>. Sagorijevanje masti mo\u017ee se kategorizirati pod <strong>kalorijsku potro\u0161nju<\/strong>. S druge strane jednad\u017ebe je <strong>unos kalorija<\/strong>, \u0161to je koli\u010dina energije koju unosimo iz hrane. Ako je potro\u0161nja ve\u0107a od unosa, logi\u010dno je da \u0107emo gubiti te\u017einu jer tijelo mora posegnuti za energijom pohranjenom u rezervama (masti). Ako je ravnote\u017ea obrnuta i unosimo vi\u0161e nego \u0161to tro\u0161imo, vi\u0161ak energije \u0107e se pohraniti.     <strong>Glavni faktor u mr\u0161avljenju je kalorijski deficit.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete izra\u010dunati svoj optimalni unos energije u <a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>na\u0161em online kalkulatoru, <\/strong><\/a><strong>koji <\/strong>vam omogu\u0107uje planiranje <a href=\"https:\/\/gymbeam.hr\/blog\/personalizirani-plan-obroka-potpuni-vodic-za-planiranje-vase-prehrane-na-temelju-kalorija-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>prehrane posebno prilago\u0111ene vama<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_082023_03-1124x749.jpg\" alt=\"Kako u\u010dinkovito smr\u0161avjeti?\" class=\"wp-image-719495\" title=\"Kako u\u010dinkovito smr\u0161avjeti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_082023_03-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_082023_03-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_082023_03-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/ua_olesia_shevchuk_082023_03.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Gubitak kilograma tako\u0111er ne mo\u017ee biti predrasti\u010dan. Nijedna dijeta, bez obzira na to koliko je drasti\u010dna, ne\u0107e dugoro\u010dno funkcionirati ako nije odr\u017eiva. Tijelo doslovno <strong>pamti koliko je masnih zaliha imalo<\/strong> i poku\u0161ava odr\u017eati njihovo stanje iako ih je bilo vi\u0161e nego \u0161to je potrebno. Zdravo i odr\u017eivo mr\u0161avljenje nije tako crno-bijelo kao \u0161to se \u010dini. \u0160to se doga\u0111a s tijelom tijekom mr\u0161avljenja i kako sprije\u010diti ponovno debljanje mo\u017eete prona\u0107i u ovom <a href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-tijelom-tijekom-gubitka-kilograma-i-kako-ih-ne-vratiti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010dlanku<\/strong><\/a>.     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Nije_svaki_izgubljeni_ili_dobiveni_kilogram_salo\"><\/span>Nije svaki izgubljeni ili dobiveni kilogram salo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako se brojka na vagi ne mijenja unato\u010d gubitku te\u017eine, <strong>nema razloga za tugu<\/strong>. Redovitim treningom snage, tijekom kojeg odr\u017eavamo kalorijski deficit, energija se koristi i za <strong>izgradnju mi\u0161i\u0107ne mase<\/strong>. Ja\u010di mi\u0161i\u0107i sadr\u017ee <strong>vi\u0161e glikogena (zaliha glukoze) i samim time i vi\u0161e vode. <\/strong>Stoga se <a href=\"https:\/\/gymbeam.hr\/blog\/zasto-vam-vaga-pokazuje-veci-broj-a-nije-rijec-o-masnoci\/\" target=\"_blank\" rel=\"noreferrer noopener\">brojka na<\/a> <a href=\"https:\/\/gymbeam.hr\/blog\/zasto-vam-vaga-pokazuje-veci-broj-a-nije-rijec-o-masnoci\/\" target=\"_blank\" rel=\"noreferrer noopener\">vagi<\/a> ne mora mijenjati iako se masno\u0107a u tijelu postupno smanjuje.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sli\u010dno tome, \u010duvajte se preuranjenog radovanja zbog gubitka kilograma. Kod dnevnog vaganja, navedeno odstupanje posljedica je razli\u010ditog sadr\u017eaja vode u tijelu. Jutarnje vaganje tako\u0111er \u0107e pokazati druga\u010diju brojku od ve\u010dernjeg vaganja. Ove varijacije su posebno relevantne za \u017eene \u010dije je zadr\u017eavanje vode izra\u017eenije<strong>zbog menstrualnog ciklusa.<\/strong>   <\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Uobicajene_pogreske_pri_mrsavljenju\"><\/span>Uobi\u010dajene pogre\u0161ke pri mr\u0161avljenju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aerobnim vje\u017ebama umjerenog intenziteta <a href=\"https:\/\/gymbeam.hr\/blog\/brzina-otkucaja-srca-koja-sagorijeva-masti-hoce-li-vam-pomoci-da-brze-smrsavite\/\" target=\"_blank\" rel=\"noreferrer noopener\">mo\u017ee se posti\u0107i naju\u010dinkovitije sagorijevanje masti.<\/a> Zbog toga se ljudi \u010desto odlu\u010duju provoditi duge sate izvode\u0107i kardio vje\u017ebe. To ima smisla za mr\u0161avljenje samo ako se odr\u017eava dugoro\u010dni kalorijski deficit. Ina\u010de se sagorjele masti <strong>ponovno nadokna\u0111uju pri prvom obroku koji uzmemo.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Brojanje kalorija predstavlja jo\u0161 jedan problem &#8211; u prosjeku zapisujemo 30 % manje nego \u0161to zapravo unosimo. Zbog toga se mo\u017ee \u010diniti da ne gubimo te\u017einu u deficitu. Istina je da unosimo <strong>30 % vi\u0161e kalorija nego \u0161to zapravo mislimo <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/mark><\/sup>. <a href=\"https:\/\/gymbeam.hr\/blog\/jednostavan-vodic-o-tome-kako-brojati-kalorije-i-postici-svoje-ciljeve\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ovaj priru\u010dnik <\/a>mo\u017ee vam pomo\u0107i da u\u010dinkovitije pratite kalorije.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1399519845-1124x750.jpg\" alt=\"Uobi\u010dajene gre\u0161ke pri mr\u0161avljenju\" class=\"wp-image-719516\" title=\"Uobi\u010dajene gre\u0161ke pri mr\u0161avljenju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1399519845-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1399519845-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1399519845.jpg 1253w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Najva\u017eniji faktor u mr\u0161avljenju je <strong>dosljednost.<\/strong> Ako krenemo naizgled lakim putem drasti\u010dnih dijeta koje traju nekoliko tjedana, brzo \u0107emo vratiti kilograme. Ovaj fenomen, poznat kao <a href=\"https:\/\/gymbeam.hr\/blog\/jojo-efekt-i-kako-se-boriti-sa-njim\/\" target=\"_blank\" rel=\"noreferrer noopener\">&#8220;jo-jo efekt&#8221;<\/a>, prirodna je reakcija mozga na izgubljenu te\u017einu. Tjera nas da jedemo vi\u0161e i kre\u0107emo se manje. Kako bismo izbjegli taj u\u010dinak, moramo uspostaviti <strong>odr\u017eivu rutinu mr\u0161avljenja<\/strong> kako bi se mozak reprogramirao na novu 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>Idealna kombinacija za mr\u0161avljenje je <a href=\"https:\/\/gymbeam.hr\/blog\/dijeta-kardio-trening-i-trening-snage-sto-je-najbolje-za-gubitak-kilograma\/\" target=\"_blank\" rel=\"noreferrer noopener\">trening snage s puno kardio vje\u017ebi<\/a> (aerobnih vje\u017ebi) i pove\u0107anje koli\u010dine kretanja tijekom dana. Sat vremena u teretani ne\u0107e nas spasiti ako sjedimo preostalih nekoliko sati u danu. Ve\u0107i broj koraka dnevno u kombinaciji s vje\u017ebanjem i kalorijskim deficitom ono je \u0161to daje dugoro\u010dne, odr\u017eive rezultate.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sagorijevanje masti ne zna\u010di da \u0107emo zapravo gubiti masno\u0107u iz tijela<\/strong>. To je proces u kojem tijelo iz pohranjenih masnih rezervi izvla\u010di energiju potrebnu za funkcioniranje svih va\u017enih procesa. Me\u0111utim, ako unesemo vi\u0161e kalorija nego \u0161to ih konzumiramo, vi\u0161ak kalorija \u0107e se pohraniti u masne zalihe bez obzira na to koliko masti sagorimo.   <\/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\/za-mrsavljenje\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Neki od nas misle da koli\u010dina potro\u0161enih kalorija koju nam pokazuje pametni sat zna\u010di da je tim kalorijama uklonjen dio sala s na\u0161ih bedara ili trbuha. Me\u0111utim, sagorijevanje kalorija ne zna\u010di automatski da su te kalorije do\u0161le iz masnog tkiva. U ovom \u0107emo \u010dlanku pogledati za\u0161to sagorijevanje kalorija ne zna\u010di automatski da gubimo kilograme te \u0107emo ubaciti savjete o tome \u0161to da napravimo kako bismo u\u010dinkovito smr\u0161avjeli.   <\/p>\n","protected":false},"author":239,"featured_media":719567,"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":[6368,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-726388","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-zdrav-nacin-zivota-hr","10":"tag-zdravlje-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>Sagorijevanje masti ne zna\u010di gubitak kilograma. 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