{"id":1840,"date":"2023-05-27T02:08:33","date_gmt":"2023-05-27T02:08:33","guid":{"rendered":"https:\/\/megareform.com.tr\/haber\/?p=1840"},"modified":"2023-08-24T09:53:11","modified_gmt":"2023-08-24T09:53:11","slug":"hizli-kilo-vermenin-6-altin-kurali-kubra-citlak","status":"publish","type":"post","link":"https:\/\/megareform.com.tr\/haber\/hizli-kilo-vermenin-6-altin-kurali-kubra-citlak\/","title":{"rendered":"H\u0131zl\u0131 Kilo Vermenin 6 Alt\u0131n Kural\u0131 – K\u00fcbra \u00c7\u0131tlak"},"content":{"rendered":"\n

Diyetisyen Say\u0131n K\u00fcbra \u00c7\u0131tlak, H\u0131zl\u0131 kilo vermenin 6 alt\u0131n kural\u0131n\u0131 detayl\u0131 olarak a\u00e7\u0131kl\u0131yor. Pek \u00e7ok diyet program\u0131 uyguluyoruz. Ancak diyet programlar\u0131nda zaman zaman ba\u015far\u0131s\u0131z oluyoruz ya da sonunu getiremiyoruz. Sizce nerede hata yap\u0131yoruz? <\/strong><\/p>\n\n\n\n

1. H\u0131zl\u0131 Kilo Vermede Hedef Belirleme ve Kararl\u0131l\u0131k<\/h2>\n\n\n\n

\u0130lk ba\u015ftaki eksikli\u011fimiz asl\u0131nda bir hedefimizin olmamas\u0131 ve ger\u00e7ekten kararl\u0131 olmama hali. Genelde “kilo vermek istiyorum, zay\u0131flamak istiyorum” gibi c\u00fcmleleri \u00e7ok duyuyoruz. Ama bunun i\u00e7in zaman aral\u0131\u011f\u0131 belirlersek ve hayalimizdeki bir bedeni, hayalimizdeki bir elbiseyi g\u00f6z\u00fcm\u00fcz\u00fcn \u00f6n\u00fcne getirirsek asl\u0131nda \u00e7ok daha k\u0131sa s\u00fcrede, \u00e7ok daha verimli ve kararl\u0131 bir \u015fekilde diyet programlar\u0131n\u0131 takip edip zay\u0131flayabiliriz.<\/p>\n\n\n\n

Aksi taktirde Pazartesi ba\u015flay\u0131p Sal\u0131 bitiriyoruz. Genelde \u00f6yle oluyor. Ya da \u015funlar\u0131 \u00e7ok g\u00f6r\u00fcyoruz: Bir yere yeme\u011fe gidiliyor, gayet g\u00fczel yemek yeniliyor. “Ak\u015fam yeme\u011fimi yemeyece\u011fim” “Ak\u015fam, yo\u011furt ile ge\u00e7i\u015ftirece\u011fim” d\u00fczensiz, kendi kendimize zay\u0131flamaya \u00e7al\u0131\u015ft\u0131\u011f\u0131m\u0131z zaman genelde ba\u015far\u0131s\u0131zl\u0131kla sonu\u00e7lan\u0131yor. <\/p>\n\n\n\n

2. Hareket Eksikli\u011fi<\/h2>\n\n\n\n

Hareketi hayat\u0131m\u0131za hi\u00e7bir zaman dahil etmek istemiyoruz. Hareket, bizim g\u00fcn\u00fcm\u00fcz insan\u0131n\u0131n en b\u00fcy\u00fck handikaplar\u0131ndan biri, kimse hareket etmek istemiyor. G\u00fcnde yaln\u0131zca yar\u0131m saat tempolu y\u00fcr\u00fcmemiz hem sa\u011fl\u0131k, hem de kilo bak\u0131m\u0131ndan daha iyi olmam\u0131z\u0131 sa\u011flayaca\u011f\u0131n\u0131 g\u00f6zard\u0131 ediyoruz.<\/p>\n\n\n\n

3. D\u00fczensiz Uyku<\/h2>\n\n\n\n

G\u00f6zlemledi\u011fimiz hatalardan biri de; d\u00fczensiz uyku. Ki\u015filer d\u00fczensiz uyku uyuduklar\u0131 zaman gece uykular\u0131n\u0131 sark\u0131tt\u0131klar\u0131 zaman daha \u00e7ok gece at\u0131\u015ft\u0131rmal\u0131klar\u0131na y\u00f6neliyorlar ve g\u00fcnd\u00fcz de kendilerini \u00e7ok iyi ve enerjik hissetmedikleri i\u00e7in daha \u00e7ok karbonhidratl\u0131 g\u0131dalara y\u00f6neliyorlar. Karbonhidratl\u0131 g\u0131dalar t\u00fckettikleri i\u00e7in do\u011fal olarak kilo al\u0131yorlar. Yani kilo vermenin \u00f6tesinde uyku d\u00fczeninin bozuklu\u011fu, uykusuzluk ki\u015filerin kilo almalar\u0131na sebep oluyor. <\/p>\n\n\n

\n
\"H\u0131zl\u0131<\/figure><\/div>\n\n\n

4. Diyet \u00dcr\u00fcnlerinin Do\u011fru T\u00fcketilmesi<\/h2>\n\n\n\n

Diyet \u00fcr\u00fcnlerinin genelde kilo ald\u0131rmayaca\u011f\u0131 d\u00fc\u015f\u00fcn\u00fclerek daha kontrols\u00fcz t\u00fcketim yap\u0131l\u0131yor. Daha fazla t\u00fcketti\u011fimiz diyet \u00fcr\u00fcnleri, sonunda bize kilo olarak geri d\u00f6n\u00fcyor. <\/p>\n\n\n\n

Zaten diyet \u00fcr\u00fcnlerinin porsiyon kontrol\u00fcn\u00fc \u00e7ok \u00f6nemsiyoruz. Listelerimize yazarken 5 adet \u00e7i\u011f badem,2 adet ceviz i\u00e7i ,10 adet \u00e7i\u011f f\u0131nd\u0131k yazmam\u0131z\u0131n sebebi bunlar\u0131n e\u015f de\u011feri 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 ya\u011fd\u0131r. Yani bir kase ceviz yedi\u011fimiz zaman 8-10 yemek ka\u015f\u0131\u011f\u0131 ya\u011f alm\u0131\u015f oluyoruz. Diyet \u00fcr\u00fcnlerinin de porsiyon kontrol\u00fc b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r.<\/p>\n\n\n\n

Ki\u015filer daha dolu dolu tabak g\u00f6rd\u00fckleri zaman kendilerini daha rahat hissediyorlar. B\u00fcy\u00fck bir tabakta k\u00fc\u00e7\u00fcc\u00fck 3 yemek ka\u015f\u0131\u011f\u0131 yemek yemektense, k\u00fc\u00e7\u00fck bir tabak dolu dolu g\u00f6rmek ki\u015filere daha iyi geliyor.<\/p>\n\n\n\n

5. Kilo Vermek \u0130\u00e7in Su T\u00fcketimi<\/h2>\n\n\n\n

Dan\u0131\u015fanlar\u0131m\u0131zda g\u00f6rd\u00fc\u011f\u00fcm\u00fcz bir di\u011fer hata da yetersiz su t\u00fcketimi. Su, hem kilo vermek i\u00e7in hem sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 i\u00e7in \u00e7ok \u00f6nemli. Normalde kilo ba\u015f\u0131 35 cc su t\u00fcketmemiz gerekiyor. Bunu siz kendi kilonuza g\u00f6re hesaplay\u0131p g\u00fcnl\u00fck su t\u00fcketiminizi o \u015fekilde devam ettirebilirsiniz.<\/p>\n\n\n\n

6. D\u00fczenli \u00d6\u011f\u00fcn<\/h2>\n\n\n\n

Ayn\u0131 zamanda kilo vermeyi zorla\u015ft\u0131ran hatalardan biri de g\u00fcn i\u00e7indeki \u00f6\u011f\u00fcnlerinizi atlay\u0131p ak\u015fam \u00e7ok fazla yemek yemek. G\u00fcn i\u00e7inde ko\u015fu\u015fturmaktan dolay\u0131 asl\u0131nda biz \u00e7ok fazla yemek yemeye zaman bulam\u0131yoruz ama bu bize ak\u015fam eve \u00e7ok a\u00e7 gitti\u011fimiz zaman doymak bilmemecesine yemek, fazla kalorili g\u0131dalar t\u00fcketmeye – \u00f6zellikle karbonhidrat\u0131 a\u011f\u0131r tatl\u0131ya- y\u00f6neltiyor. Bu da bizim kilo vermemizi zorla\u015ft\u0131r\u0131p ayn\u0131 zamanda sa\u011fl\u0131ks\u0131z bir bedene sahip olmam\u0131za neden oluyor.<\/p>\n\n\n\n

Bu maddelere dikkat edilirse sa\u011fl\u0131kl\u0131, fit bir bedene kavu\u015fmam\u0131z i\u00e7in hi\u00e7bir neden yok. Bu y\u00fczden diyoruz ki; sa\u011fl\u0131kl\u0131 yar\u0131nlar, fit bedenler.<\/p>\n\n\n\n

\n
Uzman\u0131n \u0130lanlar\u0131n\u0131 \u0130ncele<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Diyetisyen Say\u0131n K\u00fcbra \u00c7\u0131tlak, H\u0131zl\u0131 kilo vermenin 6 alt\u0131n kural\u0131n\u0131 detayl\u0131 olarak a\u00e7\u0131kl\u0131yor. Pek \u00e7ok diyet program\u0131 uyguluyoruz. Ancak diyet programlar\u0131nda zaman zaman ba\u015far\u0131s\u0131z…<\/p>\n","protected":false},"author":1,"featured_media":1841,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"content-type":"","_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[92,90],"tags":[],"yoast_head":"\nH\u0131zl\u0131 Kilo Vermenin 6 Alt\u0131n Kural\u0131 - K\u00fcbra \u00c7\u0131tlak - Megareform<\/title>\n<meta name=\"description\" content=\"Diyetsyen K\u00fcbra \u00c7\u0131tlak, h\u0131zl\u0131 kilo verme s\u00fcrecinde etkili olan alt\u0131 alt\u0131n kural\u0131 payla\u015farak, sa\u011fl\u0131kl\u0131 bir kilo verme stratejisi sunuyor.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/megareform.com.tr\/haber\/hizli-kilo-vermenin-6-altin-kurali-kubra-citlak\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"H\u0131zl\u0131 Kilo Vermenin 6 Alt\u0131n Kural\u0131 - 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