{"id":92616,"date":"2016-07-10T17:11:33","date_gmt":"2016-07-10T14:11:33","guid":{"rendered":"http:\/\/epochtimestr.com\/?p=92616"},"modified":"2018-03-29T00:50:48","modified_gmt":"2018-03-28T21:50:48","slug":"zayiflamanin-pratik-yollari-neler","status":"publish","type":"post","link":"https:\/\/epochtimestr.com\/index.php\/zayiflamanin-pratik-yollari-neler","title":{"rendered":"Zay\u0131flaman\u0131n Pratik Yollar\u0131 Neler?"},"content":{"rendered":"

\"zay\u0131flama\"<\/a><\/p>\n

Fazla kilo g\u00fcn\u00fcm\u00fcz insan\u0131n en b\u00fcy\u00fck dertlerinden biri. Her g\u00fcn en az 8 saat ofiste oturarak \u00e7al\u0131\u015fanlar,\u00a0evden\u00a0\u00e7al\u0131\u015fanlar veya evde vakit ge\u00e7iren ev han\u0131mlar\u0131 i\u00e7in ka\u00e7\u0131n\u0131lmaz bir son gibi g\u00f6r\u00fcn\u00fcyor.<\/p>\n

Peki; s\u0131k\u0131 bir diyete girmeden, spor salonuna gitmeden ya da \u00e7ok zahmete girmeden ne \u015fekilde v\u00fccudumuzu sa\u011fl\u0131kl\u0131 bir kiloda tutabiliriz? Hem zihnen hem de bedenen formda kalmam\u0131z i\u00e7in baz\u0131 al\u0131\u015fkanl\u0131klar edinebiliriz. \u0130\u015fte bunlardan baz\u0131lar\u0131:<\/p>\n

1) Yemeklerden \u00f6nce su i\u00e7mek, hem v\u00fccudunuzun susuz kalmas\u0131n\u0131 \u00f6nler hem de tok hissetmenizi sa\u011flar.<\/p>\n

\n2) Ye\u015fil \u00e7ay i\u00e7menin, hem kilo vermede hem de kanseri \u00f6nlemede \u00e7ok faydal\u0131 oldu\u011fu belirtiliyor. \u00c7ok abartmamak ko\u015fuluyla g\u00fcnde 2 fincan yeterli.<\/p>\n

\n3) Haz\u0131r meyve sular\u0131, asitli i\u00e7ecekler gibi me\u015frubatlar\u0131 t\u00fcketmemelisiniz. En az\u0131ndan taze s\u0131k\u0131lm\u0131\u015f meyve sular\u0131 t\u00fcketin ya da suyun i\u00e7ine limon, mandalina dilimleri veya nane yapra\u011f\u0131 atabilirsiniz.<\/p>\n

\n4) A\u011f\u0131r salata soslar\u0131 kullanmak yerine, salatalar\u0131n\u0131zda kendi haz\u0131rlad\u0131\u011f\u0131n\u0131z sirkeli soslar bulundurun.<\/p>\n

\n5) \u015eekeri azalt\u0131n. Kahve, \u00e7ay i\u00e7erken sade i\u00e7meye kendinizi zorlay\u0131n ya da en az miktarda kullan\u0131n. \u015eekeri taze meyvelerden ve sebzelerden yeteri kadar ald\u0131\u011f\u0131m\u0131zdan, \u015fekeri hayat\u0131n\u0131zdan \u00e7\u0131kartmaya bak\u0131n.<\/p>\n

\n6) Yeme\u011finizi olabildi\u011fince yava\u015f t\u00fcketin. Ortalama 20 dakikada yemeye \u00e7al\u0131\u015f\u0131n. Uzmanlar, beynimizin tokluk hissini yakla\u015f\u0131k 20 dakikada alg\u0131lad\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyor. B\u00f6ylece tempolu yedi\u011fimiz b\u00fcy\u00fck porsiyonlar\u0131n yerini, tad\u0131n\u0131 \u00e7\u0131kartarak t\u00fcketti\u011fimiz k\u00fc\u00e7\u00fck porsiyonlar alacakt\u0131r.<\/p>\n

\n7) \u015eeker, beyaz ekmek, beyaz pirin\u00e7, \u00e7ikolata, tatl\u0131 gibi basit karbonhidratlar yerine,tam bu\u011fday, tah\u0131ll\u0131 ya da kepek ekmek, yulaf ezmesi, kahverengi pirin\u00e7, kepekli makarna, kuru fasulye, mercimek ve sebzeler gibi kompleks karbonhidratlara ilgi g\u00f6sterin.\u00a0Basit karbonhidratlar \u00e7abuk ac\u0131kt\u0131r\u0131r, besin de\u011ferleri \u00e7ok d\u00fc\u015f\u00fck ve sa\u011fl\u0131ks\u0131zd\u0131r. Kompleks karbonhidratlar ise tok tutucudur, \u00e7abucak kana kar\u0131\u015fmaz ve sa\u011fl\u0131kl\u0131d\u0131r.<\/p>\n

\n8) Tatl\u0131, pasta, kurabiyeye kar\u015f\u0131 kat\u0131 olmal\u0131s\u0131n\u0131z. Tamam\u0131yla b\u0131rakamasan\u0131z bile, en aza indirin ya da tatl\u0131 iste\u011finizi en az\u0131ndan bitter \u00e7ikolata ile bast\u0131rmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n

\n9) Yedi\u011finiz porsiyonlar\u0131 k\u00fc\u00e7\u00fclt\u00fcn.<\/p>\n

\n10) Hareket etmek \u00e7ok \u00f6nemli. Kendinize g\u00f6re haftal\u0131k bir d\u00fczende y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131k\u0131n. Vaktim olmaz ya da \u00fc\u015fenirim\u00a0derseniz, en az\u0131ndan i\u015fe giderken veya evinize d\u00f6nerken kulland\u0131\u011f\u0131n\u0131z ara\u00e7tan bir durak \u00f6nce inebilirsiniz veya baz\u0131 g\u00fcnler araban\u0131z olmadan i\u015fe gitmeyi deneyebilirsiniz. Belli bir s\u00fcre sonra bunun faydas\u0131n\u0131 g\u00f6receksiniz.<\/p>\n

\n11) Uzun s\u00fcre a\u00e7 kalmay\u0131n. Kan \u015fekeriniz d\u00fc\u015fecektir ve bu durum a\u015f\u0131r\u0131 a\u00e7 hissetmenize sebep olacakt\u0131r. T\u00fcm g\u00fcn kendinizi a\u00e7 b\u0131rak\u0131p ak\u015fam midenize y\u00fcklenmek sa\u011fl\u0131kl\u0131 de\u011fil. Ana \u00f6\u011f\u00fcn ve ara \u00f6\u011f\u00fcnlerinizin vaktini ka\u00e7\u0131rmamaya bak\u0131n.<\/p>\n

\n12) Yemekten \u00f6nce \u00e7orba i\u00e7in. \u00d6zellikle de uzun s\u00fcre a\u00e7 kald\u0131ktan sonra. \u00c7orban\u0131n haz\u0131r olmamas\u0131 ve tuz miktar\u0131n\u0131n y\u00fcksek olmamas\u0131 \u00f6nemli.<\/p>\n

\n13) Ak\u015fam yemekleriniz hafif olmal\u0131. Uykudan 3 saat \u00f6nce su haricinde herhangi bir besin almamal\u0131s\u0131n\u0131z.<\/p>\n

\n14) M\u00fcmk\u00fcnse bedeninizi hafif s\u0131kan giysiler tercih edin. B\u00f6ylelikle hafif kilo alman\u0131zda bile k\u0131yafetiniz dar gelerek sizi hemen alarma ge\u00e7irecektir. A\u015f\u0131r\u0131 s\u0131k\u0131 k\u0131yafetler ise sizi rahats\u0131z edecek ve \u0131srarla giydi\u011finizde ise bedeninizi istemedi\u011finiz bi\u00e7ime getirecektir. Buna da dikkat etmek gerekiyor.<\/p>\n

\n15) Moraliniz bozuldu\u011funda veya stresli oldu\u011funuzda buzdolab\u0131na ko\u015fuyorsan\u0131z, bu al\u0131\u015fkanl\u0131\u011f\u0131n\u0131z\u0131 k\u0131rmaya \u00e7al\u0131\u015f\u0131n. D\u0131\u015far\u0131da y\u00fcr\u00fcy\u00fc\u015f yap\u0131n, ne\u015feli bir arkada\u015f\u0131n\u0131zla g\u00f6r\u00fc\u015f\u00fcn, farkl\u0131 yerlere gidin ya da bir cafe’ye oturun. – tabii ki sadece kahve i\u00e7mek i\u00e7in\u2026 \ud83d\ude42<\/p>\n

\n16) Evde yapabilece\u011finiz kendinize uygun bir egzersiz bulun. \u00d6rne\u011fin; ip atlamak pek \u00e7ok kas\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r ve sel\u00fclitlerin de ba\u015f d\u00fc\u015fman\u0131d\u0131r.<\/p>\n

\n17) D\u00fczenli ve yeterli uyku \u00f6nemlidir. Vardiyal\u0131 bir i\u015fte \u00e7al\u0131\u015f\u0131yorsan\u0131z ve eve \u00e7ok ge\u00e7 geliyorsan\u0131z, en az\u0131ndan eve gelir gelmez uyumaya bak\u0131n. D\u00fczenli uyku saatine elinizden geldi\u011fince uymaya \u00e7abalay\u0131n.<\/p>\n

Bu \u00f6neriler kilo vermenizin yan\u0131nda daha kaliteli bir ya\u015fama sahip olman\u0131za ve daha a\u00e7\u0131k zihninizin olmas\u0131na destek olacakt\u0131r. Hepsine uyamasan\u0131z da kendinizde en eksik buldu\u011funuz y\u00f6nlere\u00a0dikkat etmek ya da elinizden geldi\u011fince uymaya \u00e7al\u0131\u015fmak, mutlaka yarar\u0131n\u0131za olacakt\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Fazla kilo g\u00fcn\u00fcm\u00fcz insan\u0131n en b\u00fcy\u00fck dertlerinden biri. Her g\u00fcn en az 8 saat ofiste oturarak \u00e7al\u0131\u015fanlar,\u00a0evden\u00a0\u00e7al\u0131\u015fanlar veya evde vakit ge\u00e7iren ev han\u0131mlar\u0131 i\u00e7in ka\u00e7\u0131n\u0131lmaz bir son gibi g\u00f6r\u00fcn\u00fcyor. Peki; s\u0131k\u0131 bir diyete girmeden, spor salonuna gitmeden ya da \u00e7ok zahmete girmeden ne \u015fekilde v\u00fccudumuzu sa\u011fl\u0131kl\u0131 bir kiloda tutabiliriz? Hem zihnen hem de bedenen formda […]<\/p>\n","protected":false},"author":12791,"featured_media":93359,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":"","_yoast_wpseo_focuskw_text_input":""},"categories":[519,6910,60],"tags":[],"yoast_head":"\nZay\u0131flaman\u0131n Pratik Yollar\u0131 Neler? - The Epoch Times TR<\/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:\/\/epochtimestr.com\/index.php\/zayiflamanin-pratik-yollari-neler\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zay\u0131flaman\u0131n Pratik Yollar\u0131 Neler? - The Epoch Times TR\" \/>\n<meta property=\"og:description\" content=\"Fazla kilo g\u00fcn\u00fcm\u00fcz insan\u0131n en b\u00fcy\u00fck dertlerinden biri. Her g\u00fcn en az 8 saat ofiste oturarak \u00e7al\u0131\u015fanlar,\u00a0evden\u00a0\u00e7al\u0131\u015fanlar veya evde vakit ge\u00e7iren ev han\u0131mlar\u0131 i\u00e7in ka\u00e7\u0131n\u0131lmaz bir son gibi g\u00f6r\u00fcn\u00fcyor. Peki; s\u0131k\u0131 bir diyete girmeden, spor salonuna gitmeden ya da \u00e7ok zahmete girmeden ne \u015fekilde v\u00fccudumuzu sa\u011fl\u0131kl\u0131 bir kiloda tutabiliriz? 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- The Epoch Times TR","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/epochtimestr.com\/index.php\/zayiflamanin-pratik-yollari-neler","og_locale":"tr_TR","og_type":"article","og_title":"Zay\u0131flaman\u0131n Pratik Yollar\u0131 Neler? - The Epoch Times TR","og_description":"Fazla kilo g\u00fcn\u00fcm\u00fcz insan\u0131n en b\u00fcy\u00fck dertlerinden biri. Her g\u00fcn en az 8 saat ofiste oturarak \u00e7al\u0131\u015fanlar,\u00a0evden\u00a0\u00e7al\u0131\u015fanlar veya evde vakit ge\u00e7iren ev han\u0131mlar\u0131 i\u00e7in ka\u00e7\u0131n\u0131lmaz bir son gibi g\u00f6r\u00fcn\u00fcyor. Peki; s\u0131k\u0131 bir diyete girmeden, spor salonuna gitmeden ya da \u00e7ok zahmete girmeden ne \u015fekilde v\u00fccudumuzu sa\u011fl\u0131kl\u0131 bir kiloda tutabiliriz? 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