{"id":6193,"date":"2022-09-16T17:14:32","date_gmt":"2022-09-16T17:14:32","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6193"},"modified":"2022-09-16T17:14:32","modified_gmt":"2022-09-16T17:14:32","slug":"we-know-why-you-dont-lose-weight-but-you-can-change-that","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/we-know-why-you-dont-lose-weight-but-you-can-change-that\/","title":{"rendered":"NEDEN KILO VERMEDI\u011eINI BILIYORUZ, AMA BUNU DE\u011eI\u015eTIREBILIRSIN!"},"content":{"rendered":"<\/p>\n

Kilo vermemenin<\/strong>\u00a0arkas\u0131nda bir\u00e7ok fakt\u00f6r var ve inan\u0131n bana; her zaman sadece\u00a0abur cubur<\/strong>\u00a0veya\u00a0egzersiz eksikli\u011fi de\u011fildir.<\/strong>\u00a0Kilo verirken sahteli\u011finize<\/strong>\u00a0neyin neden olabilece\u011fini ve ne kadar kolay\u00a0de\u011fi\u015ftirebilece\u011finizi \u00f6\u011frenin!<\/strong><\/p>\n

Yeterince protein alamuyorsunuz<\/h2>\n
\"\"<\/figure>\n

Proteinler\u00a0nas\u0131l kas k\u00fctlesi kazanmada rol oynuyorsa,<\/strong>\u00a0kilo verme s\u00fcrecinde de \u00f6nemli bir\u00a0rol oynarlar.<\/strong>\u00a0Birka\u00e7 \u015fekilde:<\/strong><\/p>\n

Y\u00fcksek protein al\u0131m\u0131 metabolizmay\u0131 art\u0131r\u0131r<\/h3>\n

G\u0131dan\u0131n termal etkisi (TEF),\u00a0<\/strong>yiyecekleri sindirme, emme ve metabolize etme<\/strong>i\u015flemi kalori\u00a0al\u0131p daha sonra yakarak<\/strong>\u00a0meydana gelir. Makro besinler grubundan,\u00a0TEF’ye en<\/strong>\u00a0\u00e7ok katk\u0131da bulunan proteinler tam olarakt\u0131r. Y\u00fczde olarak, proteinler\u00a0sindirim \u00fczerinde yakla\u015f\u0131k% 20 ila 30 termal etkiye sahiptir,\u00a0<\/strong>karbonhidratlar% 5-10 ve ya\u011flar sadece% 0-3’t\u00fcr.<\/strong>\u00a0Y\u00fcksek protein al\u0131m\u0131,\u00a0kilo kayb\u0131n\u0131n<\/strong>\u00a0yayg\u0131n bir yan etkisi olan\u00a0metabolik yava\u015flamay\u0131 \u00f6nlemeye\u00a0<\/strong>de yard\u0131mc\u0131 olur. Ayr\u0131ca, kilo al\u0131m\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131\u00a0olur.<\/strong>\u00a0B\u00f6ylece, y\u00fcksek protein al\u0131m\u0131n\u0131n\u00a0metabolizmay\u0131 art\u0131rd\u0131\u011f\u0131\u00a0<\/strong>ve g\u00fcnde 80 kcal ila 100 kcal\u00a0taraf\u0131ndan yak\u0131lan kalorileri<\/strong>\u00a0art\u0131rd\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir.<\/p>\n

\n
\"Proteins<\/figure>\n<\/div>\n

Proteinler kilo d\u00fczenleyici hormonlar\u0131n seviyelerini de\u011fi\u015ftirir<\/h3>\n

Birisi size t\u00fcm\u00a0kilo verme s\u00fcrecinin asl\u0131nda sadece kafan\u0131zda ger\u00e7ekle\u015fti\u011fini s\u00f6ylerse,\u00a0<\/strong>bir dereceye kadar hakl\u0131d\u0131r. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 do\u011frudan\u00a0beyne ba\u011fl\u0131d\u0131r; \u00f6zellikle<\/strong>,\u00a0hipotalamus<\/strong>\u00a0ad\u0131 verilen k\u0131sm\u0131. Bu,sekiz d\u00fczenleyici hormonlar\u0131n\u00a0<\/strong>ne, ne zaman ve ne kadar yemeniz gerekti\u011fi<\/strong>\u00a0de dahil olmak \u00fczere \u00e7e\u015fitli bilgi t\u00fcrlerini toplad\u0131\u011f\u0131 ve i\u015fledi\u011fi yerdir. Daha y\u00fcksek protein al\u0131m\u0131n\u0131n, a\u00e7l\u0131k hormonu olarak adland\u0131r\u0131lan\u00a0ghrelin hormonunun seviyesini\u00a0<\/strong>de d\u00fc\u015f\u00fcren GLP-1, YY peptitleri veya kolesistokinin gibi tokluk uyand\u0131ran hormon seviyelerini art\u0131rd\u0131\u011f\u0131\u00a0g\u00f6sterilmi\u015ftir.<\/strong><\/p>\n

Proteins help prevent muscle loss<\/h3>\n

Loss of muscle mass is a\u00a0side effect of weight loss.<\/strong>\u00a0It occurs mainly if you\u00a0do not include strength training<\/strong>\u00a0in your impoverished process, or if you\u00a0do not receive enough protein.<\/strong>\u00a0They support the\u00a0growth of muscles,\u00a0<\/strong>which are directly responsible for the\u00a0speed of metabolism.\u00a0<\/strong>The less muscle you have,\u00a0the slower your metabolism<\/strong>\u00a0and the loss of unwanted fat stores will be more difficult. In other words, you\u00a0burn much fewer calories.\u00a0<\/strong>Consuming large amounts of protein can\u00a0reduce muscle loss,\u00a0<\/strong>which should help\u00a0maintain a higher metabolic rate\u00a0<\/strong>with body fat loss.\u00a0<\/p>\n

\n
\"Solution\"<\/figure>\n<\/div>\n

\u00c7\u00f6z\u00fcm<\/strong><\/h3>\n

If you are really serious about losing weight, you should focus on\u00a0higher protein intake.<\/strong>\u00a0The average adult needs a minimum of\u00a00.8 grams of protein per kilogram of body weight per day.\u00a0<\/strong>In endurance athletes, the dose is higher,\u00a01.2 to 1.4 g of protein per 1 kg of weight,<\/strong>\u00a0and bodybuilders or bodybuilders, in turn, receive an average of\u00a01.6 to 1.7 g of protein.\u00a0<\/strong>[17]<\/p>\n

Protein sources are genuinely scarce. You can find them in\u00a0lean meat, fish, eggs, dairy products or legumes.\u00a0<\/strong>If you want to have your\u00a0protein intake under control,\u00a0<\/strong>you can also reach after supplementation in the form of\u00a0protein powders or drinks,\u00a0which state\u00a0the exact number of proteins taken\u00a0<\/strong>per dose.<\/p>\n

You don\u2019t count your calorie intake<\/h2>\n

Calories are\u00a0units of energy obtained from food<\/strong>\u00a0that we use for several processes in the body. One of the most important factors in losing weight is tracking\u00a0how many calories you intake<\/strong>\u00a0and, conversely,\u00a0how many calories you burn.\u00a0<\/strong>If your\u00a0goal is to lose weight,<\/strong>\u00a0you\u00a0should burn more calories than you intake during the day.<\/strong><\/span>\u00a0<\/p>\n

The first step in calculating your caloric deficit is to know\u00a0how many calories you consume per day,<\/strong>\u00a0ie your\u00a0total daily energy expenditure\u00a0<\/strong>(TDEE). If you know this number, the second step is to determine your\u00a0energy intake<\/strong>\u00a0so that it does not exceed your TDEE. It consists of three basic parts:<\/p>\n

    \n
  • basal metabolism (BMR)<\/strong>\u00a0\u2013\u00a0 BMR refers to the calories that your body burns at rest during vital functions such as breathing.<\/li>\n
  • thermal effect of food\u00a0<\/strong>\u2013 These are the calories that your body burns by digesting, absorbing and metabolizing food.<\/li>\n
  • thermogenic physical activity\u00a0<\/strong>\u2013 Calories that you burn during any physical activity, such as sports, strengthening or even doing housework.<\/li>\n<\/ul>\n

    \u00c7\u00f6z\u00fcm<\/strong><\/h3>\n

    So if you\u00a0set your calorie deficit correctly,<\/strong>\u00a0your weight loss will be much easier. It is also true that\u00a0the lower the caloric deficit,<\/strong>\u00a0the slower the weight loss.<\/strong>\u00a0At the same time, the slower the weight loss, the healthier and more effective it is.<\/p>\n

    See an example of\u00a0achieving a weight loss of 0.45 kg per week:<\/strong><\/p>\n

    daily intake 2000 kcal \u2013 if you burn 2,500 kcal daily = your caloric deficit is 500 kcal = weekly 3,500 kcal = \u2013 0.45 kg per week\u00a0.<\/p>\n

    How to\u00a0calculate calorie intake?\u00a0<\/strong>The easiest and most comfortable way is to entrust yourself to\u00a0calorie charts or calculators.<\/strong>\u00a0They will calculate your\u00a0daily energy intake.\u00a0<\/strong>Some calculators offer the ability to set a goal, whether you want to\u00a0lose weight or gain weight,<\/strong>\u00a0and based on that, you can\u00a0set in advance,<\/strong>\u00a0for example, how many calories you should take to achieve a caloric deficit.<\/p>\n

    \u00a0<\/p>\n

    You\u00a0<\/strong>don\u2019t\u00a0do weights<\/strong><\/h2>\n

    You can\u00a0burn a lot of calories<\/strong>\u00a0with cardio training, but with this type of exercise,\u00a0building muscle mass is more complicated.<\/strong>\u00a0But did you know that\u00a00.45 g of muscle<\/strong>\u00a0can burn\u00a010 to 20 calories<\/strong>\u00a0a day, while\u00a00.45 g\u00a0<\/strong>of fat burns only\u00a05 kcal?\u00a0<\/strong>[8] Therefore, you should definitely not neglect strength training! Strength training\u00a0increases the long-term burning of calories<\/strong>\u00a0at rest (BMR), which results in\u00a0higher weight reduction.\u00a0<\/strong>Lifting weights can also help\u00a0prevent metabolic slowdowns\u00a0<\/strong>and ensure your body\u00a0stays toned and muscular.\u00a0<\/strong><\/p>\n

    \n
    \"Strength<\/figure>\n<\/div>\n

    Solution<\/strong><\/h3>\n

    If your goal is to lose weight and your training plan\u00a0consists only of cardio exercises,<\/strong>\u00a0you should add\u00a0weight lifting<\/strong>\u00a0to it. Remember, however, that you should\u00a0start with lower weights\u00a0<\/strong>to avoid\u00a0injury or unnecessary\u00a0overtraining.\u00a0<\/strong>If you do not know\u00a0what ratio of cardio and strength training,<\/strong>\u00a0you should incorporate into your training plan,\u00a0contact a professional.<\/strong><\/p>\n

    You eat a lot of simple sugars<\/h2>\n

    Flavoured drinks or juices are\u00a0often sweetened with fructose,<\/strong>\u00a0a type of\u00a0simple sugar.<\/strong>\u00a0Unlike glucose, our body\u00a0cannot process it so well.\u00a0<\/strong>Some of the fructose is\u00a0processed in the liver a<\/strong>nd the rest is\u00a0stored<\/strong>\u00a0in the body\u00a0as fat stores.\u00a0<\/strong>Therefore,\u00a0excessive consumption of fructose\u00a0<\/strong>can cause weight gain.\u00a0[1] [9]\u00a0Consequently, there is an\u00a0increase in cholesterol levels, fat storage\u00a0<\/strong>around body organs and many other health complications\u00a0[8], such as:<\/p>\n

      \n
    • more frequent development of tooth decay<\/li>\n
    • the onset of obesity<\/li>\n
    • the onset of type 2 diabetes<\/li>\n
    • increased risk of cardiovascular disease<\/li>\n
    • development of yeast infections<\/li>\n
    • acne and skin deterioration<\/li>\n<\/ul>\n
      \n
      \"Simple<\/figure>\n<\/div>\n

      However, you should not overdo it with other types of refined sugar. Refined sugar is\u00a0high in calories,\u00a0<\/strong>but has no additional nutritional benefit. It contains the so-called\u00a0empty calories<\/strong>\u00a0because it\u00a0contains no proteins, fats, fibre<\/strong>\u00a0or any vitamins, minerals or antioxidants.<\/p>\n

      Solution<\/strong><\/h3>\n

      If you want to lose weight, you should consider\u00a0replacing classic sugar with more healthy natural sweeteners,<\/strong>\u00a0such as\u00a0agave syrup,\u00a0honey, stevia or\u00a0xylitol.<\/p>\n

      You don\u2019t get enough sleep<\/h2>\n

      Lack of sleep can also\u00a0negatively affect your body weight.\u00a0<\/strong>Poor and non-quality sleep is\u00a0associated with\u00a0a higher body mass index (BMI),\u00a0<\/strong>and thus a subsequent\u00a0weight gain.\u00a0<\/strong>Experiencing sleep deprivation\u00a0can affect the secretion of the stress hormone cortisol,<\/strong>\u00a0which regulates your appetite. Several studies have also shown that people suffering from sleep deprivation have an\u00a0increased appetite.<\/strong>\u00a0This is probably due to the impact of sleep on\u00a0two important hormones \u2013 ghrelin and leptin.<\/strong>\u00a0Ghrelin\u00a0signals hunger in the brain, andleptin signals\u00a0hunger and signals fullness.<\/strong>\u00a0If you do not get enough sleep, your body\u00a0produces more ghrelin and less leptin,\u00a0<\/strong>so your\u00a0appetite will increase.\u00a0Fatigue can also cause you to skip workouts, so you burn fewer calories a day.<\/p>\n

      \n
      \"Lack<\/figure>\n<\/div>\n

      Solution<\/strong><\/h3>\n

      Treat yourself to a\u00a0sufficient amount of quality<\/strong>\u00a0and\u00a0undisturbed sleep.<\/strong>\u00a0Its length is individual and depends on the person, his physical condition and many other factors. On average,\u00a0quality sleep should\u00a0last from 7 to 9 hours.<\/strong>\u00a0If you can\u2019t reach the sleep limit at night, you can catch up with him during the day, for example\u00a0in the\u00a0afternoon siesta.\u00a0<\/strong><\/p>\n

      You are not properly hydrated<\/h3>\n

      Sufficient hydration is\u00a0key to many processes in our body.<\/strong>\u00a0Weight loss is no exception. The main symptoms of dehydration include\u00a0fatigue, lethargy and headache,<\/strong>\u00a0so your\u00a0energy levels suffer,\u00a0<\/strong>and you will have no desire to exercise. By maintaining optimal hydration, you will\u00a0increase the level of energy\u00a0<\/strong>and ensure the healthy running of your body.<\/p>\n

      Besides, fluid intake\u00a0improves digestion<\/strong>\u00a0and hydration through clean water helps to\u00a0remove harmful substances from the body more effectively.\u00a0<\/strong>Drinking water also\u00a0reduces fluid retention and appetite.<\/strong>\u00a0It is not for nothing that it is said that hunger is disguised as thirst. If you feel hungry, try\u00a0drinking a glass of pure water\u00a0before you eat.<\/strong>\u00a0You will be surprised\u00a0how many times your hunger<\/strong>\u00a0and appetite pass.<\/p>\n

      \n
      \"Adherence<\/figure>\n<\/div>\n

      Solution<\/strong><\/h3>\n

      The solution to this problem is straightforward \u2013\u00a0follow the drinking regime!\u00a0<\/strong>So how much water should you drink a day? It all depends on the person, his predisposition and physical activity, but on average\u00a0women should drink about 2.7 litres of water and men 3.7 litres of water per day.<\/strong><\/span>\u00a0<\/p>\n

      You do not follow a conscious diet<\/h2>\n

      Conscious eating is a\u00a0sensitivity-based technique<\/strong>\u00a0that\u00a0gives you\u00a0control over your eating habits.<\/strong>This will avoid\u00a0emotional eating\u00a0or overeating\u00a0<\/strong>due to stress. This is because\u00a0conscious eating has been shown to promote weight loss, reduce overeating\u00a0and\u00a0help you feel better.<\/strong><\/p>\n

      \n
      \"Conscious<\/figure>\n<\/div>\n

      Solution<\/strong><\/h3>\n

      In order to\u00a0achieve conscious<\/strong>\u00a0eating, you should\u00a0follow these 7 principles:<\/strong><\/p>\n

        \n
      • Eat slowly<\/strong>\u00a0\u2013 it will help improve your digestion.<\/li>\n
      • Chew every bite well.<\/strong><\/li>\n
      • Sit at the table to eat<\/strong>\u00a0\u2013 never eat standing, give yourself enough peace and comfort while eating.<\/li>\n
      • Do not eat directly from the package<\/strong>\u00a0\u2013 the food on a plate or in a bowl looks more aesthetic and is guaranteed to taste better.<\/li>\n
      • If\u00a0you feel full, put the food aside<\/strong>\u00a0\u2013 the goal of eating is not to overeat, but to achieve a feeling of fullness. If you reach it, you should not continue eating.<\/li>\n
      • Get rid of distractions<\/strong>\u00a0\u2013 when eating, you should focus only on food, so put away your cell phones, laptops, turn off the TV and enjoy your meal.<\/li>\n
      • Pay attention to the consistency, smell and taste of the food<\/strong>\u00a0\u2013 the food will take on a completely different dimension and you will recognize tastes or smells that you were not aware of before.<\/li>\n<\/ul>\n

        You have unrealistic expectations<\/h2>\n

        Weight loss is a\u00a0complex and lengthy process,<\/strong>\u00a0the results of which\u00a0are not visible after a few days,\u00a0<\/strong>but require weeks or months of effort. Many people, therefore,\u00a0tend to lose patience\u00a0<\/strong>before reaching a specific goal. The reason may also be that they\u00a0have set unachievable goals.\u00a0<\/strong>If you aim to lose a certain number of kilograms in the shortest possible time, you will\u00a0probably not succeed.\u00a0<\/strong>At the beginning of your weight loss journey, you\u00a0will lose more kilograms in a short period of time,<\/strong>\u00a0but this process will stop over time, the rate of weight loss will slow down, and you\u00a0will no longer see such marked changes.<\/strong><\/span>\u00a0<\/p>\n

        Another unrealistic goal may be to\u00a0try to look like a specific fitness model.\u00a0<\/strong>Not everyone can look like a magazine, and the people presented in this way have\u00a0years of hard work<\/strong>\u00a0behind them, which you\u00a0will not catch up within<\/strong>\u00a0a few months.<\/p>\n

        Solution<\/strong><\/h3>\n

        Set\u00a0realistic, clear\u00a0<\/strong>and\u00a0guaranteed achievable goals.<\/strong>\u00a0Find out\u00a0how many kilograms you should lose per week\u00a0<\/strong>to\u00a0achieve a specific goal healthily,<\/strong>\u00a0and what\u00a0tools you will need to achieve it.<\/strong>\u00a0If you are unsure,\u00a0consult a nutrition and exercise expert.<\/strong><\/p>\n

        You are stressed<\/h2>\n

        For many people, stress can have a\u00a0direct effect on their weight.\u00a0<\/strong>If the levels of the\u00a0stress hormone cortisol are high,<\/strong>\u00a0it can\u00a0lead to weight gain.\u00a0<\/strong>This is because cortisol\u00a0slows down the metabolism<\/strong>\u00a0and\u00a0increases the appetite for sugar,\u00a0<\/strong>which is stored in the body in the form of\u00a0belly fat\u00a0<\/strong>during excessive intake.\u00a0In addition, stress\u00a0causes unhealthy habits\u00a0<\/strong>such as:<\/p>\n

          \n
        • emotional stress<\/li>\n
        • less exercise<\/li>\n
        • appetite for junk food<\/li>\n
        • less sleep<\/li>\n
        • skipping food<\/li>\n<\/ul>\n
          \n
          \"Stress<\/figure>\n<\/div>\n

          \u00c7\u00f6z\u00fcm<\/strong><\/h3>\n

          Strese neden olan\u00a0uyaranlar\u0131 tan\u0131mlay\u0131n<\/strong>\u00a0ve\u00a0onlar\u0131 ortadan kald\u0131rmaya \u00e7al\u0131\u015f\u0131n.<\/strong>\u00a0Stresi azaltmada olumlu etkileri<\/strong>\u00a0kan\u0131tlanm\u0131\u015f nefes\u00a0egzersizlerini veya yogay\u0131<\/strong>\u00a0da deneyebilirsiniz.<\/p>\n

          Kilo verirken, \u00f6ncelikle\u00a0ya\u015fam tarz\u0131nda kal\u0131c\u0131<\/strong>\u00a0bir de\u011fi\u015fiklik oldu\u011funu ve tek bir fakt\u00f6r\u00fc\u00a0de\u011fi\u015ftirerek<\/strong>\u00a0istedi\u011finiz hedefe ula\u015famayacaks\u0131n\u0131z. Bu nedenle,\u00a0“daha ince benli\u011fe” giderken<\/strong>\u00a0ne yapt\u0131\u011f\u0131n\u0131za bakmaya \u00e7al\u0131\u015f\u0131n ve her \u015feyin sadece sizin elinizde oldu\u011funu\u00a0g\u00f6receksiniz.<\/strong>\u00a0E\u011fer bir \u015fey i\u015fe\u00a0yaramazsa, onu de\u011fi\u015ftirmelisin!<\/strong>\u00a0Makalemizin bu konuda da size yard\u0131mc\u0131 olaca\u011f\u0131na inan\u0131yoruz.<\/p>\n

          Arkada\u015flar\u0131n\u0131z\u0131n bu\u00a0ipu\u00e7lar\u0131n\u0131 bilmesini<\/strong>\u00a0ister misiniz? Makaleyi payla\u015farak desteklemek i\u00e7in\u00a0\u00e7ekinmeyin.<\/strong><\/p>\n

          \n","protected":false},"excerpt":{"rendered":"

          Kilo vermemenin\u00a0arkas\u0131nda bir\u00e7ok fakt\u00f6r var ve inan\u0131n bana; her zaman sadece\u00a0abur cubur\u00a0veya\u00a0egzersiz eksikli\u011fi de\u011fildir.\u00a0Kilo verirken sahteli\u011finize\u00a0neyin neden olabilece\u011fini ve ne […]<\/p>\n","protected":false},"author":2,"featured_media":6194,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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