{"id":12966,"date":"2024-01-13T10:22:08","date_gmt":"2024-01-13T07:22:08","guid":{"rendered":"https:\/\/estecenter.com\/?p=12966"},"modified":"2024-01-13T10:22:08","modified_gmt":"2024-01-13T07:22:08","slug":"saglikli-kilo-vermek-icin-ne-yapilmali","status":"publish","type":"post","link":"https:\/\/estecenter.com\/tr\/blog\/saglikli-kilo-vermek-icin-ne-yapilmali\/","title":{"rendered":"Sa\u011fl\u0131kl\u0131 Kilo Vermek i\u00e7in Ne Yap\u0131lmal\u0131?"},"content":{"rendered":"<p><a title=\"sa\u011fl\u0131kl\u0131 zay\u0131flama y\u00f6ntemleri\" href=\"https:\/\/estecenter.com\/tr\/saglikli-kilo-vermek-icin-ne-yapilmali\/\"><strong>Sa\u011fl\u0131kl\u0131 kilo verme y\u00f6ntemleri<\/strong><\/a> sayesinde verdi\u011finiz kilolar\u0131n kal\u0131c\u0131 olmas\u0131n\u0131 sa\u011flayabilirsiniz. Sa\u011fl\u0131kl\u0131 kilo vermek i\u00e7in \u015fok diyetler yapman\u0131z yerine hayat al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 de\u011fi\u015ftirmeniz daha etkili sonu\u00e7lar elde etmenizi sa\u011flar.<\/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\" >\u0130\u00e7indekiler<\/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=\"\u0130\u00e7indekiler Tablosunu A\u00e7\/Kapat\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">A\u00e7ma\/Kapama<\/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\/tr\/blog\/saglikli-kilo-vermek-icin-ne-yapilmali\/#Saglikli_Zayiflama_Ne_Anlama_Geliyor\" title=\"Sa\u011fl\u0131kl\u0131 Zay\u0131flama Ne Anlama Geliyor?\">Sa\u011fl\u0131kl\u0131 Zay\u0131flama Ne Anlama Geliyor?<\/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\/tr\/blog\/saglikli-kilo-vermek-icin-ne-yapilmali\/#Nasil_Saglikli_Zayiflanir\" title=\"Nas\u0131l Sa\u011fl\u0131kl\u0131 Zay\u0131flan\u0131r?\">Nas\u0131l Sa\u011fl\u0131kl\u0131 Zay\u0131flan\u0131r?<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Saglikli_Zayiflama_Ne_Anlama_Geliyor\"><\/span>Sa\u011fl\u0131kl\u0131 Zay\u0131flama Ne Anlama Geliyor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0130deal kilonuza ula\u015fmakta zorlan\u0131yor ve fazla kilolar\u0131n\u0131z sebebiyle kendinizi k\u00f6t\u00fc hissediyorsan\u0131z<strong> sa\u011fl\u0131kl\u0131 zay\u0131flama diyeti<\/strong> yapabilirsiniz. Sa\u011fl\u0131kl\u0131 zay\u0131flama terimi verdi\u011finiz kilolar\u0131n kal\u0131c\u0131 olmas\u0131n\u0131 sa\u011flayan ve kilo verirken v\u00fccut de\u011ferlerinizden herhangi bir kay\u0131p ya\u015famad\u0131\u011f\u0131n\u0131z zay\u0131flama \u015feklidir.<\/p>\n<p>Herkes ideal kilosunda olmak istese de bu durum \u00e7e\u015fitli etkenler dolay\u0131s\u0131yla m\u00fcmk\u00fcn olmayabilir. Olman\u0131z gereken kilonun daha \u00fcst\u00fcnde olmak v\u00fccudunuzu daha a\u011f\u0131r ve kendinizi daha yorgun hissetmenize yol a\u00e7ar. V\u00fccudunuzda fazlal\u0131k yapan kilolar estetik a\u00e7\u0131dan da istedi\u011finiz gibi bir g\u00f6r\u00fcnt\u00fcye sahip olman\u0131za engel olur.<\/p>\n<p>Sa\u011fl\u0131kl\u0131 kilo verme yollar\u0131 i\u00e7in yap\u0131lan \u015fok diyetler h\u0131zl\u0131 \u015fekilde kilo vermenize yard\u0131mc\u0131 olsa da bu durum sa\u011fl\u0131kl\u0131 de\u011fildir. \u015eok diyetler ile verilen kilolar kas k\u00fctlesinden gider ve bu durum v\u00fccudunuzda sarkma gibi istenmeyen problemlere yol a\u00e7abilir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Nasil_Saglikli_Zayiflanir\"><\/span>Nas\u0131l Sa\u011fl\u0131kl\u0131 Zay\u0131flan\u0131r?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u015ei\u015fmanl\u0131k ki\u015finin olmas\u0131 gereken kilodan daha \u00fcst s\u0131n\u0131rda olmas\u0131 anlam\u0131na gelir. \u015ei\u015fmanl\u0131\u011f\u0131n \u00f6n\u00fcne ge\u00e7ilmedi\u011fi durumlarda problem kendini obezite ad\u0131 verilen hastal\u0131\u011fa b\u0131rakabilir. Obezite hayat\u0131 tehlikeye atan bir hastal\u0131k oldu\u011fu i\u00e7in kilo probleminin mutlaka \u00f6n\u00fcne ge\u00e7ilmesi gerekir.<\/p>\n<p>\u0130deal kilonuza ula\u015fmak i\u00e7in<strong> h\u0131zl\u0131 ve sa\u011fl\u0131kl\u0131 kilo verme<\/strong> y\u00f6ntemlerini denemelisiniz. Bu y\u00f6ntemler d\u00fczenli beslenerek a\u00e7 kalmad\u0131\u011f\u0131n\u0131z; v\u00fccudunuza yaln\u0131zca ihtiya\u00e7 duydu\u011fu besinleri ald\u0131\u011f\u0131n\u0131z beslenme \u015feklini kapsar. Nas\u0131l ki olmas\u0131 gerekenden daha fazla t\u00fcketim yapmak sa\u011fl\u0131ks\u0131z beslenme olarak ele al\u0131n\u0131yorsa olmas\u0131 gerekenden \u00e7ok daha az miktarda t\u00fcketim yapmak da sa\u011fl\u0131kl\u0131 de\u011fildir.<\/p>\n<p><strong>Sa\u011fl\u0131kl\u0131 zay\u0131flama y\u00f6ntemleri<\/strong> i\u00e7erisinde san\u0131lan\u0131n aksine a\u00e7 kalmak bulunmaz. E\u011fer uygulamaya \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z diyetler sebebiyle kendinizi a\u00e7 hissediyor ve bu sebeple tansiyon d\u00fc\u015f\u00fckl\u00fc\u011f\u00fc gibi problemler ya\u015f\u0131yorsan\u0131z diyeti b\u0131rakmal\u0131 ve v\u00fccudunuz i\u00e7in uygun bir beslenme y\u00f6ntemi izlemeye ba\u015flamal\u0131s\u0131n\u0131z.<\/p>\n<p><strong>1.Su T\u00fcketimine \u00d6zen G\u00f6sterin<\/strong><\/p>\n<p>Yeterli miktarda su t\u00fcketmek <strong>sa\u011fl\u0131kl\u0131 zay\u0131flamak i\u00e7in yap\u0131lmas\u0131 gerekenler<\/strong> listesinin ba\u015f\u0131nda yer al\u0131r. \u0130deal su t\u00fcketimi i\u00e7in g\u00fcnde, kilo ba\u015f\u0131na yakla\u015f\u0131k 35 ml su i\u00e7ilmesi gerekir. Su i\u00e7ti\u011finizde v\u00fccudunuz hidrate edilmi\u015f olur. Bu durum daha fazla enerji harcayarak kilo vermenize yard\u0131m eder.<br \/>\nYeterli miktarda su t\u00fcketmemek,<strong> sa\u011fl\u0131kl\u0131 zay\u0131flama<\/strong> i\u00e7in en \u00f6nemli engeli olu\u015fturur. Yeterli miktarda su i\u00e7mezseniz metabolizman\u0131z yava\u015flar. Bu durum ise kalori yak\u0131m\u0131n\u0131n azalmas\u0131na yol a\u00e7ar.<\/p>\n<p><strong>2.Yemeklerinizi Yar\u0131m Porsiyona \u0130ndirin<\/strong><\/p>\n<p><strong>Sa\u011fl\u0131kl\u0131 kilo verme<\/strong> a\u015famas\u0131nda pek \u00e7ok ki\u015finin kar\u015f\u0131la\u015ft\u0131\u011f\u0131 problemlerden biri yeme iste\u011fini durduramamak olur. Diyet s\u00fcresince daha az yeme\u011fe kendinizi ko\u015fullad\u0131\u011f\u0131n\u0131zda ve \u00e7e\u015fitli besinleri k\u0131s\u0131tlad\u0131\u011f\u0131n\u0131zda v\u00fccudunuz bu besinlere kar\u015f\u0131 daha yo\u011fun bir istek duymaya ba\u015flar.<br \/>\nBu duruma engel olmak i\u00e7in diyet \u00f6ncesi t\u00fcketti\u011finiz yemekleri t\u00fcketmeye devam edebilir ancak porsiyonlar\u0131n\u0131z\u0131 yar\u0131ya indirebilirsiniz. Beslenme i\u00e7in;<\/p>\n<ul>\n<li>Sebze, et ve bakliyat dengesini kurmaya \u00f6zen g\u00f6stermelisiniz.<\/li>\n<li>E\u011fer \u00f6\u011f\u00fcn\u00fcn\u00fczde bakliyat yer al\u0131yorsa ekmek t\u00fcketmemeye \u00e7al\u0131\u015fmal\u0131s\u0131n\u0131z.<\/li>\n<li>Sebze ve meyve a\u011f\u0131rl\u0131kl\u0131 beslenmeli ve \u00f6zellikle C vitamini a\u00e7\u0131s\u0131ndan zengin olan besinleri \u00f6\u011f\u00fcnlerinize dahil etmelisiniz.<\/li>\n<\/ul>\n<p><strong>3.Un, \u015eeker ve Ya\u011f gibi Faydas\u0131z Besinlerden Uzakla\u015f\u0131n<\/strong><\/p>\n<p>Un, \u015feker ve ya\u011f <strong>sa\u011fl\u0131kl\u0131 kilo verme program\u0131<\/strong> i\u00e7erisinde yer almaz. Un, \u015feker ve ya\u011f v\u00fccudunuza herhangi bir katk\u0131 sa\u011flamad\u0131\u011f\u0131 gibi kilo al\u0131m\u0131na yol a\u00e7arlar. \u00d6zellikle hareketsiz bir ya\u015fama sahipseniz bu \u00fc\u00e7 g\u0131dadan uzak durman\u0131z gerekir.<\/p>\n<p>Elbette eski beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 aniden de\u011fi\u015ftirmeniz \u00e7ok kolay ya da m\u00fcmk\u00fcn de\u011fildir. Bu noktada<strong> sa\u011fl\u0131kl\u0131 kilo verme nas\u0131l olur <\/strong>diye merak ediyorsan\u0131z eski al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 daha sa\u011fl\u0131kl\u0131 al\u0131\u015fkanl\u0131klar ile de\u011fi\u015ftirebilirsiniz. \u00d6rne\u011fin, beyaz \u015feker yerine bal, un yerine esmer un ve yemeklerde kullanmak i\u00e7in zeytinya\u011f\u0131n\u0131 tercih edebilirsiniz. Daha fazla hareket etmek i\u00e7in gidece\u011finiz konuma y\u00fcr\u00fcyerek ya da ara\u00e7tan birka\u00e7 durak \u00f6nce inip ula\u015faca\u011f\u0131n\u0131z noktaya yine y\u00fcr\u00fcyerek gidebilirsiniz. Sa\u011fl\u0131kl\u0131 kilo vermek i\u00e7in beslenme ve hayat al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 de\u011fi\u015ftirmek, verdi\u011finiz kilolar\u0131n kal\u0131c\u0131 olmas\u0131n\u0131 sa\u011flar.<\/p>","protected":false},"excerpt":{"rendered":"<p>Sa\u011fl\u0131kl\u0131 kilo verme y\u00f6ntemleri sayesinde kilolar\u0131n kal\u0131c\u0131 olmas\u0131n\u0131 sa\u011flayabilirsiniz. Sa\u011fl\u0131kl\u0131 kilo vermek i\u00e7in \u015fok diyetler yapmak yerine hayat arkada\u015f\u0131n\u0131z\u0131 daha verimli sonu\u00e7lar elde etmenizi sa\u011flar. Sa\u011fl\u0131kl\u0131 Zay\u0131flama Ne Anlama Geliyor? \u0130deal kilonuza ula\u015fmakta zorluk \u00e7ekiyor ve fazla kilolar\u0131n\u0131z\u0131n kategorisinde kendinizi k\u00f6t\u00fc hissediyorsan\u0131z sa\u011fl\u0131kl\u0131 zay\u0131flama diyeti yapabilirsiniz. Sa\u011fl\u0131kl\u0131 zay\u0131flaman\u0131n kal\u0131c\u0131 olmas\u0131n\u0131 sa\u011flayan kilolar\u0131n kal\u0131c\u0131 olmas\u0131n\u0131 sa\u011flayan [\u2026]<\/p>","protected":false},"author":1,"featured_media":12967,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[133],"tags":[],"_links":{"self":[{"href":"https:\/\/estecenter.com\/tr\/wp-json\/wp\/v2\/posts\/12966"}],"collection":[{"href":"https:\/\/estecenter.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/estecenter.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/estecenter.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/estecenter.com\/tr\/wp-json\/wp\/v2\/comments?post=12966"}],"version-history":[{"count":0,"href":"https:\/\/estecenter.com\/tr\/wp-json\/wp\/v2\/posts\/12966\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/estecenter.com\/tr\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/estecenter.com\/tr\/wp-json\/wp\/v2\/media?parent=12966"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/estecenter.com\/tr\/wp-json\/wp\/v2\/categories?post=12966"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/estecenter.com\/tr\/wp-json\/wp\/v2\/tags?post=12966"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}