{"id":12983,"date":"2024-01-15T11:59:33","date_gmt":"2024-01-15T08:59:33","guid":{"rendered":"https:\/\/estecenter.com\/?p=12983"},"modified":"2024-01-15T11:59:33","modified_gmt":"2024-01-15T08:59:33","slug":"%d9%83%d9%8a%d9%84%d9%88%d9%85%d9%88-%d9%83%d9%88%d8%b1%d9%88%d9%85%d8%a7%d9%83-%d8%a2%d9%8a%d8%b3%d9%8a%d9%86-%d9%86%d9%8a-%d9%8a%d8%a7%d8%a8%d9%85%d8%a7%d9%84%d9%8a%d9%8a%d9%85","status":"publish","type":"post","link":"https:\/\/estecenter.com\/ar\/%d9%85%d8%af%d9%88%d9%86%d8%a9\/%d9%83%d9%8a%d9%84%d9%88%d9%85%d9%88-%d9%83%d9%88%d8%b1%d9%88%d9%85%d8%a7%d9%83-%d8%a2%d9%8a%d8%b3%d9%8a%d9%86-%d9%86%d9%8a-%d9%8a%d8%a7%d8%a8%d9%85%d8%a7%d9%84%d9%8a%d9%8a%d9%85\/","title":{"rendered":"\u0643\u064a\u0644\u0648\u0645\u0648 \u0643\u0648\u0631\u0648\u0645\u0627\u0643 \u0131\u00e7in Ne Yapmal\u0131y\u0131m?"},"content":{"rendered":"<p><a title=\"\u0643\u064a\u0644\u0648 \u0643\u0648\u0631\u0648\u0645\u0627\" href=\"https:\/\/estecenter.com\/ar\/%d9%83%d9%8a%d9%84%d9%88%d9%85%d9%88-%d9%83%d9%88%d8%b1%d9%88%d9%85%d8%a7%d9%83-%d8%a2%d9%8a%d8%b3%d9%8a%d9%86-%d9%86%d9%8a-%d9%8a%d8%a7%d8%a8%d9%85%d8%a7%d9%84%d9%8a%d9%8a%d9%85\/\"><strong>\u0643\u064a\u0644\u0648 \u0643\u0648\u0631\u0648\u0645\u0627<\/strong><\/a> \u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645 \u0645\u062b\u0627\u0644\u064a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648 \u0643\u064a\u0644\u0648 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a yeme d\u00fczeninde de\u011fi\u015fiklik yapmay\u0131 d\u00fc\u015f\u00fcnenlerin kar\u015f\u0131la\u015ft\u0131klar\u0131 bir konu. Yeme d\u00fczeninizde yapt\u0131\u011f\u0131n\u0131z de\u011fi\u015fiklikler diyet olarak de\u011ferlendirilir. G\u00fcn i\u00e7erisinde ald\u0131\u011f\u0131n\u0131z enerji harcad\u0131\u011f\u0131n\u0131z enerjiden daha fazla is bu durum zaman i\u00e7erisinde Ideal \u0643\u064a\u0644\u0648\u0646\u0632\u0648\u0646 \u00fcst\u00fcne \u00e7\u0131kman\u0131za yol a\u00e7ar. \u0627\u0644\u062d\u0644 \u0627\u0644\u0623\u0645\u062b\u0644 \u0647\u0648 \u062d\u0644 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0635\u0639\u0628\u0629. Sa\u011fl\u0131ks\u0131z bir durum oldu\u011fu i\u00e7in \u00f6nlem almak gerekir.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_65 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" >\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u062a\u0628\u062f\u064a\u0644 \u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">\u062a\u0628\u062f\u064a\u0644<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/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:\/\/estecenter.com\/ar\/%d9%85%d8%af%d9%88%d9%86%d8%a9\/%d9%83%d9%8a%d9%84%d9%88%d9%85%d9%88-%d9%83%d9%88%d8%b1%d9%88%d9%85%d8%a7%d9%83-%d8%a2%d9%8a%d8%b3%d9%8a%d9%86-%d9%86%d9%8a-%d9%8a%d8%a7%d8%a8%d9%85%d8%a7%d9%84%d9%8a%d9%8a%d9%85\/#Kilo_Koruma_Nedir_Neden_Onemlidir\" title=\"\u0643\u064a\u0644\u0648 \u0643\u0648\u0631\u0648\u0645\u0627 \u0646\u064a\u062f\u064a\u0631\u061f \u0646\u064a\u062f\u0646 \u0623\u0648\u0646\u064a\u0645\u0644\u064a\u062f\u064a\u0631\u061f\">\u0643\u064a\u0644\u0648 \u0643\u0648\u0631\u0648\u0645\u0627 \u0646\u064a\u062f\u064a\u0631\u061f \u0646\u064a\u062f\u0646 \u0623\u0648\u0646\u064a\u0645\u0644\u064a\u062f\u064a\u0631\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/estecenter.com\/ar\/%d9%85%d8%af%d9%88%d9%86%d8%a9\/%d9%83%d9%8a%d9%84%d9%88%d9%85%d9%88-%d9%83%d9%88%d8%b1%d9%88%d9%85%d8%a7%d9%83-%d8%a2%d9%8a%d8%b3%d9%8a%d9%86-%d9%86%d9%8a-%d9%8a%d8%a7%d8%a8%d9%85%d8%a7%d9%84%d9%8a%d9%8a%d9%85\/#Koruma_Programi_Ne_Zaman_ve_Nasil_Yapilir\" title=\"\u0628\u0631\u0646\u0627\u0645\u062c Koruma Ne Zaman ve Nas\u0131l Yap\u0131l\u0131r\u061f\">\u0628\u0631\u0646\u0627\u0645\u062c Koruma Ne Zaman ve Nas\u0131l Yap\u0131l\u0131r\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/estecenter.com\/ar\/%d9%85%d8%af%d9%88%d9%86%d8%a9\/%d9%83%d9%8a%d9%84%d9%88%d9%85%d9%88-%d9%83%d9%88%d8%b1%d9%88%d9%85%d8%a7%d9%83-%d8%a2%d9%8a%d8%b3%d9%8a%d9%86-%d9%86%d9%8a-%d9%8a%d8%a7%d8%a8%d9%85%d8%a7%d9%84%d9%8a%d9%8a%d9%85\/#Kilo_Koruma_Programi_Ne_Kadar_Surmelidir\" title=\"\u0628\u0631\u0646\u0627\u0645\u062c Kilo Koruma Ne Kadar S\u00fcrmelidir\u061f\">\u0628\u0631\u0646\u0627\u0645\u062c Kilo Koruma Ne Kadar S\u00fcrmelidir\u061f<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Kilo_Koruma_Nedir_Neden_Onemlidir\"><\/span>\u0643\u064a\u0644\u0648 \u0643\u0648\u0631\u0648\u0645\u0627 \u0646\u064a\u062f\u064a\u0631\u061f \u0646\u064a\u062f\u0646 \u0623\u0648\u0646\u064a\u0645\u0644\u064a\u062f\u064a\u0631\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Yeme d\u00fczeninizde yapaca\u011f\u0131n\u0131z birka\u00e7 k\u00fc\u00e7\u00fck de\u011fi\u015fiklik ile Kilo verebilirsiniz. Ancak Ideal Kinuza D\u00fc\u015ft\u00fckten Sonra yeme D\u00fczeninizde yapt\u0131\u011f\u0131n\u0131z de\u011fi\u015fiklikleri ortadan kald\u0131rmamal\u0131s\u0131n\u0131z. Aksi takdirde, kaybetti\u011finiz callar\u0131 h\u0131zl\u0131 bir sekilde geri alabilirsiniz. Verdi\u011finiz Kilolar\u0131 geri Alman\u0131za Engel olan ve Ideal Kilonuzda Kalman\u0131za Imkan tan\u0131yan bu d\u00f6neme Ki koruma d\u00f6nemi denir. <strong>Diyet sonras\u0131 kilo koruma<\/strong> \u0643\u064a\u0644\u0648\u0646\u0648\u0632\u062f\u0627 \u0643\u0627\u0644\u0645\u0627\u0646\u064a\u0632\u064a \u0633\u0627\u063a\u0644\u0627\u0631 \u0627\u0644\u0645\u062b\u0627\u0644\u064a.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Koruma_Programi_Ne_Zaman_ve_Nasil_Yapilir\"><\/span>\u0628\u0631\u0646\u0627\u0645\u062c Koruma Ne Zaman ve Nas\u0131l Yap\u0131l\u0131r\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Diyet s\u00fcrecinde kazand\u0131\u011f\u0131n\u0131z al\u0131\u015fkanl\u0131klar\u0131n devaml\u0131l\u0131\u011f\u0131n\u0131 sa\u011flamak amac\u0131yla yap\u0131lan Kilo koruma Program\u0131, diyet kadar s\u0131k\u0131 olmasa da eski al\u0131\u015fkanl\u0131klar\u0131n\u0131za geri d\u00f6nmemeye odaklanmal\u0131s\u0131n\u0131z. Bunun i\u00e7in sebze t\u00fcketimini azaltmamaya\u061b \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0646 \u0648\u0627\u0644\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0627 \u064a\u0632\u0627\u0644\u0627\u0646 \u0642\u0627\u062f\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0627\u0621.<\/p>\n<p>Tercih etti\u011finiz at\u0131\u015ft\u0131rmal\u0131klar\u0131n y\u00fcksek calorili olmad\u0131\u011f\u0131ndan emin olmal\u0131\u060c kendinizi \u00f6d\u00fcllendirme amac\u0131yla yakt\u0131\u011f\u0131n\u0131z enerjiden daha fazlas\u0131n\u0131 almamal\u0131s\u0131n\u0131z. Bu gibi durumlar\u0131 Engelleyen ve verdi\u011finiz \u0643\u064a\u0644\u0648\u0644\u0627\u0631\u064a\u0646 \u0643\u0627\u0644\u064a\u0633\u064a \u0623\u0648\u0644\u0645\u0627\u0633\u064a\u0646\u064a \u0633\u0627\u063a\u0644\u0627\u064a\u0627\u0646 \u0628\u0631\u0648\u063a\u0631\u0627\u0645<strong> \u0628\u0631\u0646\u0627\u0645\u062c \u0643\u064a\u0644\u0648 \u0643\u0648\u0631\u0648\u0645\u0627<\/strong> ad\u0131 verilir.<\/p>\n<p>Kilo koruma Program\u0131 diyet arac\u0131l\u0131\u011f\u0131yla istedi\u011finiz \u0643\u064a\u0644\u0648\u064a\u0627 ula\u015ft\u0131ktan sonra yapman\u0131z gereken bir Program. \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0647\u0627 \u0647\u064a birbirinden Farkl\u0131. Baz\u0131 diyet listeleri olduk\u00e7a s\u0131k\u0131 ve zorlay\u0131c\u0131 olurken baz\u0131 diyet listelerinin daha rahat oldu\u011fu g\u00f6r\u00fcl\u00fcr. Ki\u015finin vermesi gereken Kilo \u0648 Kilo Vermek istedi\u011fi zaman aral\u0131\u011f\u0131 diyeti de\u011fi\u015ftirir.<\/p>\n<p>\u0628\u0631\u0646\u0627\u0645\u062c Koruma yap\u0131l\u0131rken diyet listesi g\u00f6z \u00f6n\u00fcnde bulundurulmal\u0131. \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0632\u064a\u0644\u0647\u0627 \u0645\u0646 yol a\u00e7mamal\u0131 ancak diyet \u00f6ncesi al\u0131\u015fkanl\u0131klar\u0131n\u0131za d\u00f6nmenize de yol a\u00e7mamal\u0131.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Kilo_Koruma_Programi_Ne_Kadar_Surmelidir\"><\/span>\u0628\u0631\u0646\u0627\u0645\u062c Kilo Koruma Ne Kadar S\u00fcrmelidir\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0644\u0647\u0627 bireyin kendini sa\u011fl\u0131kl\u0131 hissetti\u011fi \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0643\u0644 \u0643\u064a\u0644\u0648\u0633\u0648 bulunur. \u0633\u0648\u0641 \u064a\u0646\u062a\u0647\u064a \u0628\u0643 \u0627\u0644\u0623\u0645\u0631 \u0628\u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. Baz\u0131 d\u00f6nemlerde hareketsiz bir ya\u015fam tarz\u0131na sahip olmak ya da hormonal bozukluklar ya\u015famak kilunuzun \u00fcst\u00fcne \u00e7\u0131kman\u0131za neden olabilir. Kendinizi rahats\u0131z hissetmenize yol a\u00e7an bu\u0645\u0634\u0643\u0644\u0629 ortadan kald\u0131rmak i\u00e7in diyet yapabilir ve \u0643\u064a\u0644\u0648 verebilirsiniz.<\/p>\n<p>\u064a\u062a\u0645 \u0627\u0644\u062d\u0643\u0645 \u0639\u0644\u0649 \u0627\u0644\u0643\u064a\u0644\u0648 \u0628\u0640 ya\u015fam al\u0131\u015fkanl\u0131klar\u0131n\u0131za ve do\u011fal olarak eski kelnuza d\u00f6nmemek ad\u0131na asman\u0131z gereken iki \u00f6nemli e\u015fik bulunur. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0645\u062e\u062a\u0644\u0641\u0629 \u062a\u0645\u0627\u0645\u064b\u0627.<\/p>\n<p>\u0643\u064a\u0644\u0648\u0646\u0648\u0632\u0627 \u0645\u062b\u0627\u0644\u064a\u0629 \u062f\u0633\u062a\u0648\u0643\u062a\u0646 \u0647\u064a 6 \u0643\u064a\u0644\u0648\u0646\u0648\u0632\u0627 \u0643\u064a\u0644\u0648\u0646\u0648\u0632\u0627 \u062c\u064a\u0631\u064a\u0643\u064a\u0631. Ard\u0131ndan 2 y\u0131l boyunca ayn\u0131 kilod devam ederseniz hayat boyu o Kiloyu koruman\u0131z \u00e7ok daha kolay hale gelir. \u064a\u0642\u0648\u0645 \u0628\u0631\u0646\u0627\u0645\u062c Kilo koruma \u0628\u0636\u0645\u0627\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0639\u0644\u064a\u0647.<\/p>\n<p><strong>1.Denge Kurmay\u0131 \u00d6\u011frenin<\/strong><br \/>\nKilo koruma program\u0131 pek \u00e7ok ki\u015fi i\u00e7in diyet yapmaktan daha zorlay\u0131c\u0131. Fakat zannedilenin aksine zor bir s\u00fcre\u00e7 de\u011fildir, bu s\u00fcre zarf\u0131nda yapman\u0131z gereken yaln\u0131zca denge kurmak. Kilo koruma program\u0131 kapsam\u0131nda %80-%20 olarak adland\u0131r\u0131lan tekni\u011fi uygulayabilirsiniz. Bu teknik 1 haftay\u0131 kapsar. Bir haftan\u0131n %80\u2019lik k\u0131sm\u0131nda porsiyon kontrol\u00fcn\u00fc bilerek beslenip geri kalan %20\u2019lik k\u0131s\u0131mda ka\u00e7amaklar yapabilirsiniz. \u00d6rne\u011fin hafta i\u00e7i rutin ve dengeli beslenirken hafta sonu ka\u00e7amaklar yapmak kilo alman\u0131za neden olmaz. En \u00f6nemli fakt\u00f6rlerden biri ise dengeli beslenmeye \u00f6zen g\u00f6stermek.<\/p>\n<p><strong>2.\u00d6\u011f\u00fcn Atlamak B\u00fcy\u00fck Bir Hata<\/strong><br \/>\nT\u0131pk\u0131 diyet s\u00fcresinde oldu\u011fu gibi \u0643\u064a\u0644\u0648 \u0643\u0648\u0631\u0648\u0645\u0627 Program\u0131nda da \u00f6\u011f\u00fcn atlamak b\u00fcy\u00fck bir hata. \u00d6\u011f\u00fcn atlad\u0131\u011f\u0131n\u0131zda zamans\u0131z kan \u015fekeri d\u00fc\u015fmesi ya\u015fayabilirsiniz. Bu durum aniden ac\u0131kman\u0131za yol a\u00e7ar. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u062c\u062f\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u062f\u0648\u0627\u062a \u0627\u0644\u062a\u062d\u0643\u0645 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0628\u0648\u0631\u0635\u0627\u062a. Bu\u0645\u0634\u0643\u0644\u0629 ya\u015famamak ve controls\u00fcz beslenmek i\u00e7in \u00f6\u011f\u00fcn atlamamaya \u00f6zen g\u00f6stermelisiniz. \u064a\u062a\u0645 \u062a\u0646\u0641\u064a\u0630 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u0646\u0634\u064a\u0637 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d\u060c \u0648\u064a\u062a\u0645 \u062a\u0646\u0641\u064a\u0630\u0647 \u0641\u064a 3 \u0623\u064a\u0627\u0645 \u0648\u064a\u062a\u0645 \u062a\u0646\u0641\u064a\u0630\u0647 \u0641\u064a 1 \u0627\u0644\u0622\u0646.<\/p>\n<p><strong>3.Yiyeceklerinizi Planlay\u0131n<\/strong><br \/>\n<strong>\u0643\u064a\u0644\u0648 \u0643\u0648\u0631\u0648\u0645\u0627 \u062f\u064a\u062a\u064a<\/strong> kapsam\u0131nda yiyeceklerinizi \u00f6nceden Planlarsan\u0131z zorlanma ihtimaliniz azal\u0131r. \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u062c\u062f\u064b\u0627 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0643\u0627\u0641\u0622\u062a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0634\u0631\u0627\u0621 \u0623\u0637\u0639\u0645\u0629 \u0644\u0630\u064a\u0630\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0634\u062a\u0631\u0627\u0643\u0627\u062a \u0645\u062c\u0627\u0646\u064a\u0629 \u0645\u0646 \u062f\u0648\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0634\u062a\u0631\u0627\u0643\u0627\u062a \u0642\u062f\u064a\u0645\u0629.<\/p>\n<p>\u0628\u0631\u0646\u0627\u0645\u062c \u0643\u064a\u0644\u0648 \u0643\u0648\u0631\u0648\u0645\u0627 \u062f\u064a\u064a\u062a \u0643\u0627\u062f\u0627\u0631 \u0633\u064a\u0643\u064a \u062f\u064a\u062c\u064a\u0644. Dolay\u0131s\u0131yla d\u0131\u015far\u0131da yemek yiyebilirsiniz ancak kontroll\u00fc olman\u0131z gerekir. Haftan\u0131n her g\u00fcn\u00fc d\u0131\u015far\u0131da beslenmek calori hesab\u0131 yapmay\u0131 zorla\u015ft\u0131r\u0131r. Bu durum k\u0131sa s\u00fcre i\u00e7erisinde eski al\u0131\u015fkanl\u0131klar\u0131n\u0131za d\u00f6nmenize ve Kilo Alman\u0131za yol a\u00e7abilir.<\/p>\n<p><strong>4.Egzersizleri Hayat\u0131n\u0131za Ekleyin<\/strong><br \/>\nDiyet s\u00fcresi Boyunca Kilo vermeye yard\u0131mc\u0131 olan en \u00f6nemli etken d\u00fczenli egzersiz yapmak. Uzun s\u00fcre diyet yapan pek \u00e7ok ki\u015fi bir s\u00fcre sonra Kilo vermenin yava\u015flad\u0131\u011f\u0131n\u0131 dile getirir. Bu duruma sebep olan en \u00f6nemli etken \u0643\u064a\u0644\u0648 \u062d\u0643\u0645 \u0627\u0644\u0623\u064a\u0636 h\u0131z\u0131n\u0131n yava\u015fl\u0131yor olmas\u0131. Dolay\u0131s\u0131yla diyetle birlikte egzersiz yapmak Kilo vermenin en \u00f6nemli anahtarlar\u0131ndan biri.<\/p>\n<p>\u0642\u0645 \u0628\u0625\u0644\u063a\u0627\u0621 \u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0645\u0646 \u062e\u0644\u0627\u0644 \u0646\u0642\u0631\u0629 \u0648\u0627\u062d\u062f\u0629. \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0647\u064a \u0628\u0631\u0627\u0645\u062c \u062a\u0632\u0644\u062c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0623\u063a\u0631\u0627\u0636 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629. Egzersiz yaparken v\u00fccuda salg\u0131lanan rahatlat\u0131c\u0131 hormonlar is istenmeyen tatl\u0131 krizlerini engelleyebilir.<\/p>\n<p><strong>5.Kilonuzu Control Edin ve Kay\u0131t Alt\u0131nda Tutun<\/strong><br \/>\nHaftan\u0131n ayn\u0131 g\u00fcn\u00fc ayn\u0131 saatte ve ayn\u0131 k\u0131yafetlerle tart\u0131lmaya \u00f6zen g\u00f6stermelisiniz. Bu sayede \u0643\u064a\u0644\u0648 azalma ve art\u0131\u015f durumlar\u0131n\u0131 kolayl\u0131kla kontrol edebilirsiniz. E\u011fer art\u0131\u015f g\u00f6zlemliyorsan\u0131z 1-2 g\u00fcn \u0643\u064a\u0644\u0648 \u0641\u064a\u0631\u0645\u064a Program\u0131n\u0131 uygulayabilirsiniz.<\/p>\n<p>\u0623\u0648\u0632\u064a\u062a\u0644 <strong>zay\u0131flad\u0131ktan sonra \u0643\u064a\u0644\u0648 \u0643\u0648\u0631\u0648\u0645\u0627<\/strong> i\u00e7in kendinizi izlemek ve dengeli olmak Yeterli. Bu sayede diyet s\u00fcresince verdi\u011finiz emeklerin bo\u015fa gitmesini engelleyebilirsiniz.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0643\u064a\u0644\u0648 \u0643\u0648\u0631\u0648\u0645\u0627 \u0645\u062b\u0627\u0644\u064a \u0643\u064a\u0644\u0648\u0633\u0648\u0646\u0627 d\u00fc\u015fmek ve o \u0643\u064a\u0644\u0648\u062f\u0627 kalmak i\u00e7in yeme d\u00fczeninde de\u011fi\u015fiklik yapmay\u0131 d\u00fc\u015f\u00fcnenlerin kar\u015f\u0131la\u015ft\u0131klar\u0131 bir konu. Yeme d\u00fczeninizde yapt\u0131\u011f\u0131n\u0131z de\u011fi\u015fiklikler diyet olarak de\u011ferlendirilir. G\u00fcn i\u00e7erisinde ald\u0131\u011f\u0131n\u0131z enerji harcad\u0131\u011f\u0131n\u0131z enerjiden daha fazla is bu durum zaman i\u00e7erisinde Ideal \u0643\u064a\u0644\u0648\u0646\u0632\u0648\u0646 \u00fcst\u00fcne \u00e7\u0131kman\u0131za yol a\u00e7ar. \u0627\u0644\u062d\u0644 \u0627\u0644\u0623\u0645\u062b\u0644 \u0647\u0648 \u062d\u0644 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0635\u0639\u0628\u0629. Sa\u011fl\u0131ks\u0131z bir [\u2026]<\/p>","protected":false},"author":1,"featured_media":12984,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[133],"tags":[],"_links":{"self":[{"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/posts\/12983"}],"collection":[{"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/comments?post=12983"}],"version-history":[{"count":0,"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/posts\/12983\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/estecenter.com\/ar\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/media?parent=12983"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/categories?post=12983"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/estecenter.com\/ar\/wp-json\/wp\/v2\/tags?post=12983"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}