{"id":34130,"date":"2021-06-20T17:31:49","date_gmt":"2021-06-20T16:31:49","guid":{"rendered":"https:\/\/radioljubuski.ba\/?p=34130"},"modified":"2021-06-20T17:31:51","modified_gmt":"2021-06-20T16:31:51","slug":"dolazi-ljeto-a-vi-ne-gubite-kilograme-dovoljno-brzo-evo-10-savjeta-kako-istopiti-masno-tkivo-i-izgledati-sto-bolje-na-plazi-ove-godine","status":"publish","type":"post","link":"https:\/\/radioljubuski.ba\/index.php\/2021\/06\/20\/dolazi-ljeto-a-vi-ne-gubite-kilograme-dovoljno-brzo-evo-10-savjeta-kako-istopiti-masno-tkivo-i-izgledati-sto-bolje-na-plazi-ove-godine\/","title":{"rendered":"Dolazi ljeto, a vi ne gubite kilograme dovoljno brzo: evo 10 savjeta kako istopiti masno tkivo i izgledati \u0161to bolje na pla\u017ei ove godine"},"content":{"rendered":"\n

Izgubiti 30, 50 ili vi\u0161e kilograma mo\u017ee se \u010diniti kao toliko dalek i neostvariv cilj da, ne vidjev\u0161i smisla u tome, nikad ni ne poku\u0161ate napraviti prvi korak prema novim navikama. Ili mo\u017eda \u010dak i poku\u0161ate pa na kraju svega odustanete u uvjerenju da je to za vas nemogu\u0107e.<\/p>\n\n\n\n

No, svi znamo za barem jednu osobu koja je dokazala da je mogu\u0107e. I ako je ta osoba to mogla ostvariti, mo\u017eete i vi. Na\u010dina je mnogo i iako \u0107ete mo\u017eda na po\u010detku trebati savjet stru\u010dne osobe koja \u0107e plan znati prilagoditi ba\u0161 vama, ne zaboravite da uvijek postoje oni temeljni savjeti ili principi koji le\u017ee u su\u0161tini svake promjene \u017eivotnih navika, pi\u0161e magazin Fitness<\/a>. <\/p>\n\n\n\n

U nastavku slijede neki od najboljih. No, ne \u017eurite – nije poanta u tome da ih odjednom sve usvojite ve\u0107 da vam pru\u017ee nadu i da se uz pomo\u0107 barem jednog od njih pokrenete prema svom cilju, a da vam ostali, jedan po jedan, pomognu da se prema istom hrabro nastavite kretati.<\/p>\n\n\n\n

1. Planiranje i dobra priprema klju\u010d su trajnog uspjeha<\/strong><\/p>\n\n\n\n

Ako imate mnogo kilograma za izgubiti morate biti spremni na to da vas o\u010dekuje duga\u010dak put do cilja i da kao takav taj put zahtijeva dobru strategiju – ne samo koraka koje svakodnevno trebate poduzimati ve\u0107 i na\u010dina kako da se izborite s izazovima kojih \u0107e bez sumnje biti.<\/p>\n\n\n\n

Izazovi su neizostavan dio svake promjene stoga je dobro da se s tom \u010dinjenicom ve\u0107 na po\u010detku pomirite i uz pomo\u0107 stru\u010dnjaka ili nekoga tko je imao isto iskustvo razradite sve mogu\u0107e taktike i metode prevazila\u017eenja istih, kao i trikove koji \u0107e vam pomo\u0107i u pridr\u017eavanju novih zdravih navika.<\/p>\n\n\n\n

2. Osigurajte si kvalitetan doru\u010dak<\/strong><\/p>\n\n\n\n

Unato\u010d rastu\u0107oj popularnosti prakse povremenog posta, prvi obrok u danu i dalje mnogim pobornicima zdravog na\u010dina \u017eivota slu\u017ei kao idealna prilika da daju jedan pozitivan ton ostatku dana, odnosno izbjegnu rizik prejedanja u popodnevnim ili ve\u010dernjim satima.<\/p>\n\n\n\n

Ako ste i vi me\u0111u onima koji osje\u0107aju poja\u010danu glad tijekom dana ako presko\u010dite prvi obrok, razmislite o tome da si svako jutro osigurate kvalitetan doru\u010dak te tako testirate odgovor tijela na tu novu naviku. Mo\u017eda je upravo preskakanje doru\u010dka faktor koji vas ograni\u010dava u tome da se tokom dana pridr\u017eavate \u017eeljenog plana.<\/p>\n\n\n\n

3. Vodite foto dnevnik svojih obroka<\/strong><\/p>\n\n\n\n

S obzirom na to da ljudi \u010desto imaju problem s pam\u0107enjem svojih dnevnih obroka, praksa fotografiranja istih pokazala se kao izuzetno korisnom. Naravno, obroke mo\u017eete i zapisivati u dnevnik prehrane, ali fotografiranje vam jo\u0161 vi\u0161e olak\u0161ava taj proces i uz to ga \u010dini vizualno zanimljivijim i zabavnim.<\/p>\n\n\n\n

Ne samo da \u0107ete na taj na\u010din osvijestiti svoje svakodnevne nutritivne izbore ve\u0107 \u0107ete ujedno pri ruci uvijek imati izvor ideja za svoje budu\u0107e obroke.<\/p>\n\n\n\n

4. Pomognite se aplikacijama<\/strong><\/p>\n\n\n\n

Aplikacije poput MyfitnessPala pomogle su mnogima kako bi osvijestili svoje dnevne prehrambene navike, a pogotovo kako bi osvijestili koli\u010dinu hrane koju jedu u odnosu na onu koji bi trebali jesti za svoje energetske potrebe.<\/p>\n\n\n\n

Na po\u010detku mo\u017ee biti \u010dudno bilje\u017eiti sve \u0161to jedete ali uskoro \u0107ete vidjeti kakve vam to benefite daje, prvenstveno u tome da postanete iskreni prema sebi i da na jedan zabavan na\u010din mjerite svoj progres.<\/p>\n\n\n\n

5. Poku\u0161ajte sa zamjenskim obrocima<\/strong><\/p>\n\n\n\n

Posebni teku\u0107i pripravci poput proteinskih napitaka, juhi ili proteinskih plo\u010dica mogle bi vam pomo\u0107i zamijeniti ve\u0107inu krutih obroka i me\u0111ubroka te vam tako vam olak\u0161ati pripremu i organizaciju dnevnih jelovnika. \u0160to imate vi\u0161e kilograma za izgubiti to \u0107e va\u0161e tijelo lak\u0161e istolerirati ve\u0107e kalorijske deficite, a vama \u0107e takav stupanj prakti\u010dnosti omogu\u0107iti jednostavnije pridr\u017eavanje potrebnih navika.<\/p>\n\n\n\n

Pobrinite se samo da u neke ekstremne re\u017eime ne ulazite bez potpore stru\u010dnjaka, pogotovo ako patite od nekog zdravstvenog poreme\u0107aja.<\/p>\n\n\n\n

6. Kupujte pametno<\/strong><\/p>\n\n\n\n

Svoje obroke ne prepu\u0161tajte slu\u010daju. Imajte sve namirnice pri ruci kako ne biste do\u0161li u isku\u0161enje da se vratite starim navikama. Razmi\u0161ljajte unaprijed o svojim jelovnicima, ali i o ljudima koji s vama \u017eive te poku\u0161ajte na\u0107i zajedni\u010dki jezik kada se o obrocima radi.<\/p>\n\n\n\n

Ako \u017eivite s partnerom kreirajte zajedno liste za nabavku, \u010dak i ako jedete odvojeno. Mogli biste se iznenaditi koliko toga mo\u017eete zajedno jesti, samo u druk\u010dijem obliku i\/ili kombinacijama.<\/p>\n\n\n\n

7. Prona\u0111ite svoj fan klub<\/strong><\/p>\n\n\n\n

Podr\u0161ka onih koji s vama dijele istu pri\u010du i borbe na putu mo\u017ee vam pomo\u0107i izgubiti mnogo vi\u0161e kilograma nego \u0161to biste to postigli da ste sami. Ljudi oko vas pomo\u0107i \u0107e vam dati \u0161iru perspektivu, pru\u017eiti podr\u0161ku, korisne savjete pa \u010dak vam i pru\u017eiti osje\u0107aj pozitivne konkurencije ako je to ono \u0161to vas dr\u017ei motiviranima.<\/p>\n\n\n\n

Podr\u0161ka ne mora nu\u017eno biti u\u017eivo – to mogu biti i fitness forumi, dru\u0161tvene mre\u017ee, a i va\u0161a bli\u017ea okolina tako\u0111er mo\u017ee imati veliku ulogu u tome da vas odr\u017ei motiviranima za uspjeh.<\/p>\n\n\n\n

8. Ne zaboravite na svoje mi\u0161i\u0107e<\/strong><\/p>\n\n\n\n

Kako gubite tjelesne masno\u0107e klju\u010dno je da zadr\u017eite svoje metaboli\u010dki aktivno tkivo koje ste izgradili samim no\u0161enjem vi\u0161ka kilograma. Upravo su mi\u0161i\u0107i ti koji \u0107e vam pomo\u0107i u sagorijevanju kalorija i masno\u0107a, pogotovo onda kada stignete do faze odr\u017eavanja, a da biste ih sa\u010duvali morate ih koristiti.<\/p>\n\n\n\n

Ne morate po\u010deti vje\u017ebati odmah jer vam vje\u017ebanje mo\u017eda ne\u0107e toliko pomo\u0107i da smr\u0161avite koliko \u0107e to napraviti sama promjena prehrane ali \u0107e vam definitivno pomo\u0107i da izgubljeno ne vratite nazad, odnosno da svoju novu formu dugoro\u010dno sa\u010duvate.<\/p>\n\n\n\n

9. Maknite fokus s kilograma<\/strong><\/p>\n\n\n\n

Kao \u0161to rekoh jednom od svojih zadnjih \u010dlanaka \u2013 postoji niz malih pobjeda koje svakodnevno ostvarujete bez obzira na to \u0161to vam va\u0161a vaga poru\u010duje. Va\u0161e tijelo se mijenja na mnogo razli\u010ditih na\u010dina koje \u010desto ne primje\u0107ujete dok se fokusirate na vagu.<\/p>\n\n\n\n

Stoji li vam odje\u0107a bolje nego prije? Gubite li centimetre? Osjetite li pobolj\u0161anja u va\u0161em krvnom tlaku? Mo\u017eete li tolerirati ve\u0107u frekvenciju, volumen i intenzitet treninga nego prije? Podsje\u0107ajte se redovito na te male pobjede i proslavite ih \u2013 zaslu\u017eili ste.<\/p>\n\n\n\n

10. Pripremite se na izazove<\/strong><\/p>\n\n\n\n

Doga\u0111a se i sasvim je prirodna pojava \u2013 vaga se ne mi\u010de, bez obzira na to \u0161to poduzeli. Nekad je potrebno samo pri\u010dekati koji tjedan da se stvari ponovo pokrenu. U svakom slu\u010daju, ne gledajte na to kao na neuspjeh ve\u0107 umjesto toga budite zahvalni i ponosni \u0161to ste uspjeli zadr\u017eati isti broj kilograma. I samo to je nekad trijumf sam za sebe.<\/p>\n\n\n\n

No, ako ne vidite nikakve promjene vi\u0161e od mjesec dana vrijeme je da ponovo razmotrite va\u0161 plan jelovnika i treninga te uvedete potrebne korekcije. Kad svoje tjelesne promjene po\u010dnete do\u017eivljavati kao informacije koje su vam nu\u017ene da biste se nastavili kretati u \u017eeljenom smjeru, umjesto osje\u0107aja nemo\u0107i i frustracije ostvarit \u0107ete ve\u0107u jasno\u0107u razmi\u0161ljanja i motivaciju da nastavite prema zacrtanom cilju.<\/p>\n\n\n\n

Mo\u017eda je taj cilj dalek ali je, uz dobar plan, progresivno usvajanje pravilnih navika i vje\u0161tina te sna\u017enu razinu motivacije definitivno dosti\u017ean, pi\u0161e Martina Bani\u0107 za magazin Fitness<\/a>. <\/p>\n\n\n\n

PI\u0160E <\/strong>PSD<\/p>\n","protected":false},"excerpt":{"rendered":"

Izgubiti 30, 50 ili vi\u0161e kilograma mo\u017ee se \u010diniti kao toliko dalek i neostvariv cilj da, ne vidjev\u0161i smisla u tome, nikad ni ne poku\u0161ate napraviti prvi korak prema novim navikama. Ili mo\u017eda \u010dak i poku\u0161ate pa na kraju svega odustanete u uvjerenju da je to za vas nemogu\u0107e. No, svi znamo za barem jednu […]<\/p>\n","protected":false},"author":2,"featured_media":34131,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"h5ap_radio_sources":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-34130","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bihiregija"],"yoast_head":"\nDolazi ljeto, a vi ne gubite kilograme dovoljno brzo: evo 10 savjeta kako istopiti masno tkivo i izgledati \u0161to bolje na pla\u017ei ove godine - RADIO LJUBU\u0160KI<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/radioljubuski.ba\/index.php\/2021\/06\/20\/dolazi-ljeto-a-vi-ne-gubite-kilograme-dovoljno-brzo-evo-10-savjeta-kako-istopiti-masno-tkivo-i-izgledati-sto-bolje-na-plazi-ove-godine\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dolazi ljeto, a vi ne gubite kilograme dovoljno brzo: evo 10 savjeta kako istopiti masno tkivo i izgledati \u0161to bolje na pla\u017ei ove godine - RADIO LJUBU\u0160KI\" \/>\n<meta property=\"og:description\" content=\"Izgubiti 30, 50 ili vi\u0161e kilograma mo\u017ee se \u010diniti kao toliko dalek i neostvariv cilj da, ne vidjev\u0161i smisla u tome, nikad ni ne poku\u0161ate napraviti prvi korak prema novim navikama. 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