{"id":60060,"date":"2020-07-30T09:24:52","date_gmt":"2020-07-30T07:24:52","guid":{"rendered":"https:\/\/bb.dwizards.dev\/navada-s-katero-boste-uspesno-shujsali\/"},"modified":"2023-10-06T16:49:58","modified_gmt":"2023-10-06T16:49:58","slug":"navada-s-katero-boste-uspesno-shujsali","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/navada-s-katero-boste-uspesno-shujsali\/","title":{"rendered":"NAVADA, S KATERO BOSTE USPE\u0160NO SHUJ\u0160ALI"},"content":{"rendered":"

Odlo\u010dili ste se, da se boste znebili odve\u010dnih kilogramov, vendar na tehtnici nikakor ne morete dose\u010di ni\u017eje \u0161tevilke? Morda je \u010das, da za\u010dnete voditi dnevnik prehrane. Raziskave so namre\u010d pokazale, da je ta preprosta navada zelo u\u010dinkovito orodje v procesu huj\u0161anja.<\/p>\n

V raziskavi, ki je prou\u010devala u\u010dinkovitost prehranskega dnevnika v obdobju 6 mesecev, je bilo vklju\u010denih 1.700 oseb s prekomerno telesno te\u017eo. Rezultati so pokazali, da so ljudje, ki so vsak dan odpisali svoje obroke, izgubili dvakrat ve\u010djo te\u017eo kot ljudje, ki niso vodili dnevnika prehrane. Druga \u0161tudija je sledila osebam, ki so 6 tednov spremljale program huj\u0161anja. Vodenje prehranskega dnevnika je ena od strategij, ki jim je pomagala ohraniti \u017eeleno telesno te\u017eo po postopku huj\u0161anja in kar 70 % anketirancev je nadaljevalo bele\u017eenje vseh obrokov po tem.<\/p>\n

ZAKAJ JE TA ENOSTAVNA NAVADA TAKO U\u010cINKOVITA?<\/span><\/h3>\n

Pove\u010da koncentracijo na proces huj\u0161anja<\/strong><\/span><\/p>\n

\u010ce \u010dez dan ne napi\u0161ete vsakega gri\u017eljaja, obstaja velika verjetnost, da boste pozabili na teh nekaj pi\u0161kotkov, ki ste jih pojedli s sodelavcem, ali majhen prigrizek po kosilu. Ve\u010dina od nas med prehranjevanjem ne razmi\u0161lja preve\u010d in pogosto skoraj nezavedno pose\u017ee po hrani, ki nam je dosegljiva. \u010ce vodimo dnevnik prehrane, se te slabe navade bolj zavedamo. Poleg tega za nekatere ljudi ta navada spodbudi bolj\u0161e prehranjevalne odlo\u010ditve \u010dez dan. Ko zapi\u0161ete vse, kar jeste, boste verjetno dvakrat premislili, preden boste tekli v shrambo za \u010dokolado, ko se boste ujeli v hrepenenju po sladkarijah.<\/p>\n

Pomaga pri prepoznavanju slabih prehranjevalnih navad<\/strong><\/span><\/p>\n

\u010ce imate navado jesti pred, med in po pripravi obrokov, boste morda pozabili vklju\u010diti te kalorije v svoj skupni dnevni vnos kalorij, saj ste jih zau\u017eili zunaj zajtrka \/ kosila \/ ve\u010derje. \u010ce zapi\u0161ete vse, kar jeste \u010dez dan, vam bo pomagalo odkriti, kako se kopi\u010dijo vse odve\u010dne skrite kalorije. Mo\u017eno je, da boste na ta na\u010din odkrili nekatere svoje navade, ki se jih do zdaj sploh niste zavedali.<\/p>\n

Olaj\u0161a premagovanje stagniranja te\u017ee<\/strong><\/span><\/p>\n

Ko se v procesu izgube te\u017ee zataknete in se \u0161tevilka na tehtnici ne premakne, vam lahko dieta poka\u017ee, kaj je va\u0161 naslednji korak. \u010ce \u017ee nekaj \u010dasa vzdr\u017eujete dolo\u010den dnevni vnos kalorij, vendar v telesni te\u017ei ni sprememb, je to lahko znak, da morate to \u0161tevilo zmanj\u0161ati za 200-300 kalorij. Prelistajte svoj dnevnik in ugotovite, kje lahko prihranite kalorije.<\/p>\n

KAKO VODITI DNEVNIK PREHRANE?<\/span><\/h3>\n

Sodobna tehnologija nam zelo olaj\u0161a celoten postopek. Namre\u010d, danes imamo na voljo veliko aplikacij, v katere lahko bele\u017eimo vse kar \u010dez dan jemo in pijemo in spremljamo dnevni vnos kalorij, dele\u017e beljakovin, ogljikovih hidratov in ma\u0161\u010dob v na\u0161ih obrokih.<\/p>\n

1. Takoj zabele\u017eite svoj obrok<\/strong><\/span><\/p>\n

Ne \u010dakajte do konca dneva, da vnesete svoje obroke, ker je verjetno, da boste pozabili zapisati vmesne obroke ali prigrizke. Lahko se zgodi tudi, da boste napa\u010dno presodili, koliko hrane ste pojedli. V program vnesite svoj obrok takoj, ko ga pojeste ali celo pred jedjo. Na\u010drtovanje obroka vnaprej vam lahko pomaga ostati pri dnevnem vnosu kalorij.<\/p>\n

2. Ne pozabite na dodatke in pija\u010do<\/strong><\/span><\/p>\n

\u010ce \u017eelite spremljati vse kalorije, ki jih zau\u017eijete \u010dez dan, ne pozabite vklju\u010diti na videz nepomembnih dodatkov, kot sta mleko ali stepena smetana v kavi ali preliv za solato. Zavedanje o kalori\u010dni vrednosti dodatkov, ki jih uporabljate pri obrokih in pija\u010dah, vas lahko spodbudi k bolj zdravim prehranjevalnim navadam, na primer pitju kave brez dodatkov ali pripravi doma\u010dega solatnega preliva.<\/p>\n

3. Zabele\u017eite svoje razpolo\u017eenje<\/span><\/strong><\/p>\n

Poleg hrane zapi\u0161ite svoje ob\u010dutke in razpolo\u017eenje v svoj prehranski dnevnik. Ste res la\u010dni ali vam je samo dolg\u010das? Morda jeste, ker ste utrujeni ali pod stresom. Veliko ljudi pose\u017ee po hrani, ko jih preplavijo negativna \u010dustva. \u010ce boste s\u010dasoma vodili dnevnik prehrane, se boste la\u017eje zavedali svojega vzorca vedenja, ko na vas vplivajo dolo\u010dena \u010dustva.<\/p>\n

Na za\u010detku bo vodenja dnevnika prehrane malce zahtevno in nadle\u017eno opravilo, a ko se boste navadili, bo veliko la\u017eje in hitreje. Ne dan ne boste porabili ve\u010d kot 15 minut, da si zapi\u0161ete vse, kar jeste in pijete. Ko boste dobili podroben vpogled v svojo vsakodnevno prehrano, boste motivirani in boste sprejeli bolj zdrave prehranjevalne navade, saj se boste bolj zavedali, kaj in koliko jeste. Za\u010deli boste pripravljati lastne obroke in se nau\u010dili obvladovati stresne situacije, ne da bi se zatekli k hrani. Na koncu pa vas bo kot nagrada pri\u010dakala tudi manj\u0161a \u0161tevilka na tehtnici.<\/p>\n","protected":false},"excerpt":{"rendered":"

Odlo\u010dili ste se, da se boste znebili odve\u010dnih kilogramov, vendar na tehtnici nikakor ne morete dose\u010di ni\u017eje \u0161tevilke? Morda je \u010das, da za\u010dnete voditi dnevnik prehrane. Raziskave so namre\u010d pokazale, da je ta preprosta navada zelo u\u010dinkovito orodje v procesu huj\u0161anja. V raziskavi, ki je prou\u010devala u\u010dinkovitost prehranskega dnevnika v obdobju 6 mesecev, je bilo […]<\/p>\n","protected":false},"author":3,"featured_media":60061,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5965,5966,5971,5974],"tags":[266,6000,6201,6204,6329,6330,6331],"class_list":["post-60060","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening-sl","category-programi-trening-sl","category-prehrana-sl","category-nasveti-prehrana","tag-obrok","tag-hujsanje","tag-dieta","tag-izguba-kilogramov","tag-dnevnih","tag-razpolozenje","tag-zapisovanje"],"acf":[],"yoast_head":"\nNAVADA, S KATERO BOSTE USPE\u0160NO SHUJ\u0160ALI - Building Body<\/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:\/\/building-body.com\/sl\/navada-s-katero-boste-uspesno-shujsali\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"NAVADA, S KATERO BOSTE USPE\u0160NO SHUJ\u0160ALI - Building Body\" \/>\n<meta property=\"og:description\" content=\"Odlo\u010dili ste se, da se boste znebili odve\u010dnih kilogramov, vendar na tehtnici nikakor ne morete dose\u010di ni\u017eje \u0161tevilke? Morda je \u010das, da za\u010dnete voditi dnevnik prehrane. Raziskave so namre\u010d pokazale, da je ta preprosta navada zelo u\u010dinkovito orodje v procesu huj\u0161anja. 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Upravo takve \u0107ete i prona\u0107i ovdje: Building-Body obitelj \u010dine profesionalni sporta\u0161i, bodybuilderi, fitness stru\u010dnjaci, nutricionisti, kineziolozi, rekreativci i potpuni amateri koje ve\u017ee jedno: svi s jednakim entuzijazmom istra\u017eujemo, radimo i stvaramo sadr\u017eaj koji \u0107e potaknuti, ispirirati i motivirati. 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