\u0130ster genel sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirmek ister yaz i\u00e7in zay\u0131flamak isteyin, fazla ya\u011f\u0131 yakmak olduk\u00e7a zor olabilir.<\/p>
Diyet ve egzersize ek olarak, di\u011fer bir\u00e7ok fakt\u00f6r kilo ve ya\u011f kayb\u0131n\u0131 etkileyebilir.<\/p>
Neyse ki, ya\u011f yak\u0131m\u0131n\u0131 h\u0131zl\u0131 ve kolay bir \u015fekilde art\u0131rmak i\u00e7in atabilece\u011finiz bir\u00e7ok basit ad\u0131m vard\u0131r.<\/p>
\u0130\u015fte h\u0131zl\u0131 bir \u015fekilde ya\u011f yakman\u0131n ve kilo kayb\u0131n\u0131 te\u015fvik etmenin en iyi yollar\u0131ndan 14’\u00fc.<\/p>
Kuvvet antrenman\u0131, kaslar\u0131n\u0131z\u0131 direne kar\u015f\u0131 kas\u0131tt\u0131rman\u0131 gerektiren bir egzersiz t\u00fcr\u00fcd\u00fcr. Kas k\u00fctlesi olu\u015fturur ve g\u00fcc\u00fc artt\u0131r\u0131r.<\/p>
En yayg\u0131n olarak, kuvvet antrenman\u0131 zamanla kas kazanmak i\u00e7in a\u011f\u0131rl\u0131k kald\u0131rmay\u0131 i\u00e7erir.<\/p>
Ara\u015ft\u0131rmalar, \u00f6zellikle ya\u011f yakma s\u00f6z konusu oldu\u011funda, birden fazla sa\u011fl\u0131k yarar\u0131na sahip olmak i\u00e7in g\u00fc\u00e7 e\u011fitimi bulmu\u015flard\u0131r.<\/p>
Bir \u00e7al\u0131\u015fmada, kuvvet antrenman\u0131 metabolik sendromlu 78 ki\u015fide viseral ya\u011f\u0131 azaltt\u0131.\u00a0Viseral ya\u011f, g\u00f6bekteki organlar\u0131 \u00e7evreleyen bir t\u00fcr tehlikeli ya\u011fd\u0131r.<\/p>
Ba\u015fka bir \u00e7al\u0131\u015fma, aerobik egzersiz ile e\u015fle\u015ftirilmi\u015f 12 haftal\u0131k kuvvet antrenman\u0131n\u0131n, v\u00fccut ya\u011flar\u0131n\u0131 ve g\u00f6bek ya\u011f\u0131n\u0131 azaltmada sadece aerobik egzersizden daha etkili oldu\u011funu g\u00f6stermi\u015ftir.<\/p>
Diren\u00e7 e\u011fitimi ayr\u0131ca ya\u011fs\u0131z k\u00fctlenin korunmas\u0131na yard\u0131mc\u0131 olabilir, bu da v\u00fccudunuzun istirahatte yakt\u0131\u011f\u0131 kalori say\u0131s\u0131n\u0131 art\u0131rabilir.<\/p>
Bir derlemeye g\u00f6re, 10 haftal\u0131k diren\u00e7 e\u011fitimi, istirahatte yak\u0131lan kalorileri% 7 art\u0131rmaya yard\u0131mc\u0131 olabilir ve ya\u011f a\u011f\u0131rl\u0131\u011f\u0131n\u0131 4 pound (1,8 kg) azaltabilir.<\/p>
V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 egzersizleri yapmak, a\u011f\u0131rl\u0131k kald\u0131rmak veya spor salonu ekipmanlar\u0131n\u0131 kullanmak, kuvvet antrenmanlar\u0131na ba\u015flaman\u0131n birka\u00e7 kolay yoludur.<\/p>
SUMMARY<\/strong><\/p>
Strength training has been shown to increase resting energy expenditure and reduce belly fat, especially when combined with aerobic exercise.<\/p><\/blockquote>
2. Y\u00fcksek Proteinli Diyet Uygulay\u0131n<\/h2>
Diyetinize daha fazla protein bak\u0131m\u0131ndan zengin yiyecekler dahil etmek, i\u015ftah\u0131n\u0131z\u0131 azaltman\u0131n ve daha fazla ya\u011f yakman\u0131n etkili bir yoludur.<\/p>
Asl\u0131nda, birden fazla \u00e7al\u0131\u015fma daha y\u00fcksek kaliteli protein yemenin daha d\u00fc\u015f\u00fck g\u00f6bek ya\u011f\u0131 riski ile ili\u015fkili oldu\u011funu bulmu\u015flard\u0131r.<\/p>
Bir \u00e7al\u0131\u015fma ayr\u0131ca y\u00fcksek proteinli bir diyetin kilo kayb\u0131 s\u0131ras\u0131nda kas k\u00fctlesini ve metabolizmay\u0131 korumaya yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermi\u015ftir.<\/p>
Protein al\u0131m\u0131n\u0131z\u0131 art\u0131rmak da dolgunluk duygular\u0131n\u0131 art\u0131rabilir, i\u015ftah\u0131 azaltabilir ve kilo kayb\u0131na yard\u0131mc\u0131 olmak i\u00e7in kalori al\u0131m\u0131n\u0131 azaltabilir.<\/p>
Ya\u011f yak\u0131m\u0131n\u0131 artt\u0131rmaya yard\u0131mc\u0131 olmak i\u00e7in her g\u00fcn diyetinize birka\u00e7 porsiyon y\u00fcksek proteinli yiyecek eklemeyi deneyin.<\/p>
Protein bak\u0131m\u0131ndan zengin g\u0131dalara baz\u0131 \u00f6rnekler aras\u0131nda et, deniz \u00fcr\u00fcnleri, yumurta, baklagiller ve s\u00fct \u00fcr\u00fcnleri say verilebilir.<\/p>
SUMMARY<\/strong><\/p>
Eating more protein may be associated with a lower risk of belly fat. Increasing your protein intake can decrease appetite, lower calorie intake and preserve muscle mass.<\/p><\/blockquote>
3. Daha Fazla Uykuda S\u0131k\u0131n<\/h2>
Biraz daha erken yatmak veya \u00e7alar saatinizi biraz daha ge\u00e7 ayarlamak ya\u011f yak\u0131m\u0131n\u0131 art\u0131rmaya ve kilo al\u0131m\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olabilir.<\/p>
Bir\u00e7ok \u00e7al\u0131\u015fma, yeterli uyku almak ve kilo kayb\u0131 aras\u0131nda bir ili\u015fki bulmu\u015flard\u0131r.<\/p>
68.183 kad\u0131n \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fma, 16 y\u0131ll\u0131k bir s\u00fcre boyunca gecede be\u015f veya daha az saat uyuyanlar\u0131n, gecede yedi saatten uzun s\u00fcre uyuyanlara g\u00f6re kilo alma olas\u0131l\u0131\u011f\u0131n\u0131n daha y\u00fcksek oldu\u011funu g\u00f6stermi\u015ftir.<\/p>
Ba\u015fka bir \u00e7al\u0131\u015fma, alt\u0131 ayl\u0131k bir kilo verme program\u0131na kay\u0131tl\u0131 245 kad\u0131nda daha iyi uyku kalitesi ve gecede en az yedi saat uyku alman\u0131n ba\u015far\u0131l\u0131 kilo verme olas\u0131l\u0131\u011f\u0131n\u0131% 33 art\u0131rd\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir.<\/p>
Di\u011fer ara\u015ft\u0131rmalar, uyku eksikli\u011finin a\u00e7l\u0131k hormonlar\u0131ndaki de\u011fi\u015fikliklere, i\u015ftah\u0131n artmas\u0131na ve daha y\u00fcksek obezite riskine katk\u0131da bulunabilece\u011fini g\u00f6stermektedir.<\/p>
Herkesin farkl\u0131 miktarda uykuya ihtiyac\u0131 olmas\u0131na ra\u011fmen, \u00e7o\u011fu \u00e7al\u0131\u015fma, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 s\u00f6z konusu oldu\u011funda en fazla fayda ile gecelik en az yedi saat uyku alman\u0131n ili\u015fkili oldu\u011funu bulmu\u015flard\u0131r.<\/p>
D\u00fczenli bir uyku program\u0131na ba\u011fl\u0131 kal\u0131n, kafein al\u0131m\u0131n\u0131z\u0131 s\u0131n\u0131rlay\u0131n ve sa\u011fl\u0131kl\u0131 bir uyku d\u00f6ng\u00fcs\u00fcn\u00fc desteklemeye yard\u0131mc\u0131 olmak i\u00e7in yatmadan \u00f6nce elektronik cihaz kullan\u0131m\u0131n\u0131z\u0131 en aza indirin.<\/p>
SUMMARY<\/strong><\/p>
Getting enough sleep may be associated with decreased appetite and hunger, as well as a lower risk of weight gain.<\/p><\/blockquote>
4. Diyetinize Sirke Ekleyin<\/h2>
Sirke, sa\u011fl\u0131\u011f\u0131 te\u015fvik eden \u00f6zellikleri ile \u00fcnl\u00fcd\u00fcr.<\/p>
Kalp sa\u011fl\u0131\u011f\u0131 ve kan \u015fekeri kontrol\u00fc \u00fczerindeki potansiyel etkilerine ek olarak, sirke al\u0131m\u0131n\u0131z\u0131 art\u0131rmak, baz\u0131 ara\u015ft\u0131rmalara g\u00f6re ya\u011f yak\u0131m\u0131n\u0131 art\u0131rmaya yard\u0131mc\u0131 olabilir.<\/p>
Bir \u00e7al\u0131\u015fma, g\u00fcnl\u00fck 1-2 yemek ka\u015f\u0131\u011f\u0131 (15-30 ml) sirke t\u00fcketmenin 12 haftal\u0131k bir s\u00fcre boyunca insanlar\u0131n v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131, g\u00f6bek ya\u011f\u0131n\u0131 ve ortalama bel \u00e7evresini azaltt\u0131\u011f\u0131n\u0131 buldu.<\/p>
Sirke t\u00fcketmenin de dolgunluk duygular\u0131n\u0131 art\u0131rd\u0131\u011f\u0131 ve i\u015ftah\u0131 azaltt\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir.<\/p>
11 ki\u015fi \u00fczerinde yap\u0131lan bir ba\u015fka k\u00fc\u00e7\u00fck \u00e7al\u0131\u015fma, diyete sirke eklemenin g\u00fcnl\u00fck kalori al\u0131m\u0131n\u0131 275 kaloriye kadar azaltt\u0131\u011f\u0131n\u0131 g\u00f6sterdi.<\/p>
Sirkeyi diyetinize dahil etmek kolayd\u0131r. \u00d6rne\u011fin, bir\u00e7ok insan elma sirkesi su ile seyreltilir ve yemeklerle g\u00fcnde birka\u00e7 kez i\u00e7ecek olarak i\u00e7ilir.<\/p>
Bununla birlikte, sirkeyi d\u00fcz i\u00e7mek kula\u011fa \u00e7ekici gelmiyorsa, pansuman, sos ve marine yapmak i\u00e7in de kullanabilirsiniz.<\/p>
SUMMARY<\/strong><\/p>
Vinegar may help increase feelings of fullness, decrease calorie intake and lower body fat.<\/p><\/blockquote>
5. Daha Sa\u011fl\u0131kl\u0131 Ya\u011flar Yiyin<\/h2>
Her ne kadar mant\u0131ks\u0131z g\u00f6r\u00fcnse de, sa\u011fl\u0131kl\u0131 ya\u011f al\u0131m\u0131n\u0131z\u0131 art\u0131rmak asl\u0131nda kilo al\u0131m\u0131n\u0131 \u00f6nlemeye ve dolgunluk duygular\u0131n\u0131 koruman\u0131za yard\u0131mc\u0131 olabilir.<\/p>
Ya\u011f\u0131n sindirimi biraz zaman al\u0131r ve midenin bo\u015fal\u0131m\u0131n\u0131 yava\u015flatmaya yard\u0131mc\u0131 olabilir, bu da i\u015ftah\u0131 ve a\u00e7l\u0131\u011f\u0131 azaltabilir.<\/p>
Bir \u00e7al\u0131\u015fma, zeytinya\u011f\u0131 ve f\u0131nd\u0131ktan elde edilen sa\u011fl\u0131kl\u0131 ya\u011flar bak\u0131m\u0131ndan zengin bir Akdeniz diyetini takip ederek, d\u00fc\u015f\u00fck ya\u011fl\u0131 bir diyete k\u0131yasla daha d\u00fc\u015f\u00fck kilo alma riski ile ili\u015fkili oldu\u011funu buldu.<\/p>
Ba\u015fka bir k\u00fc\u00e7\u00fck \u00e7al\u0131\u015fma, kilo verme diyetindeki insanlar g\u00fcnl\u00fck iki yemek ka\u015f\u0131\u011f\u0131 (30 ml) hindistancevizi ya\u011f\u0131 ald\u0131klar\u0131nda, soya ya\u011f\u0131 verilenlerden daha fazla g\u00f6bek ya\u011f\u0131 kaybettiklerini buldu.<\/p>
Bu arada trans ya\u011flar gibi sa\u011fl\u0131ks\u0131z ya\u011f t\u00fcrlerinin insan ve hayvansal \u00e7al\u0131\u015fmalarda v\u00fccut ya\u011flar\u0131n\u0131, bel \u00e7evresini ve g\u00f6bek ya\u011f\u0131n\u0131 art\u0131rd\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir.<\/p>
Zeytinya\u011f\u0131, hindistancevizi ya\u011f\u0131, avokado, f\u0131nd\u0131k ve tohumlar, ya\u011f yak\u0131m\u0131 \u00fczerinde yararl\u0131 etkileri olabilecek sa\u011fl\u0131kl\u0131 ya\u011f t\u00fcrlerine sadece birka\u00e7 \u00f6rnektir.<\/p>
Bununla birlikte, sa\u011fl\u0131kl\u0131 ya\u011f\u0131n hala kalori bak\u0131m\u0131ndan y\u00fcksek oldu\u011funu, ne kadar t\u00fcketti\u011finizi \u00e7ok \u0131l\u0131ml\u0131 oldu\u011funu unutmay\u0131n. Genel olarak daha fazla ya\u011f yemek yerine, diyetinizdeki sa\u011fl\u0131ks\u0131z ya\u011flar\u0131 bu sa\u011fl\u0131kl\u0131 ya\u011f \u00e7e\u015fitleriyle de\u011fi\u015ftirmeyi deneyin.<\/p>
SUMMARY<\/strong><\/p>
Fat is digested slowly, so eating it can help reduce appetite. A higher intake of healthy fats is associated with a lower risk of weight gain and decreased belly fat.<\/p><\/blockquote>
6. Daha Sa\u011fl\u0131kl\u0131 \u0130\u00e7ecekler \u0130\u00e7in<\/h2>
\u015eekerle tatland\u0131r\u0131lm\u0131\u015f i\u00e7ecekleri daha sa\u011fl\u0131kl\u0131 se\u00e7imler i\u00e7in de\u011fi\u015ftirmek, ya\u011f yak\u0131m\u0131n\u0131 art\u0131rman\u0131n en kolay yollar\u0131ndan biridir.<\/p>
\u00d6rne\u011fin, soda ve meyve suyu gibi \u015fekerle tatland\u0131r\u0131lm\u0131\u015f i\u00e7ecekler kalori ile doludur ve \u00e7ok az besin de\u011feri sunar.<\/p>
Alkol de kalori olarak y\u00fcksektir ve inhibisyonlar\u0131n\u0131z\u0131 azaltman\u0131n ek etkisine sahiptir, bu da a\u015f\u0131r\u0131 yemek yeme olas\u0131l\u0131\u011f\u0131n\u0131z\u0131 daha y\u00fcksektir.<\/p>
\u00c7al\u0131\u015fmalar, hem \u015fekerle tatland\u0131r\u0131lm\u0131\u015f i\u00e7eceklerin hem de alkol t\u00fcketmenin daha y\u00fcksek g\u00f6bek ya\u011f\u0131 riski ile ili\u015fkili oldu\u011funu bulmu\u015flard\u0131r.<\/p>
Bu i\u00e7eceklerin al\u0131m\u0131n\u0131 s\u0131n\u0131rlamak kalori al\u0131m\u0131n\u0131z\u0131 azaltmaya ve belinizi kontrol alt\u0131nda tutmaya yard\u0131mc\u0131 olabilir.<\/p>
Bunun yerine, su veya ye\u015fil \u00e7ay gibi kalorisiz i\u00e7ecekleri tercih edin.<\/p>
12 haftal\u0131k k\u00fc\u00e7\u00fck bir \u00e7al\u0131\u015fmada, yemeklerden \u00f6nce 17 ons (500 ml) su i\u00e7mek, bir kontrol grubuna k\u0131yasla kilo kayb\u0131n\u0131 4,4 pound (2 kg) art\u0131rd\u0131.<\/p>
Ye\u015fil \u00e7ay ba\u015fka bir harika se\u00e7enektir. Kafein i\u00e7erir ve antioksidanlar bak\u0131m\u0131ndan zengindir, her ikisi de ya\u011f yak\u0131m\u0131n\u0131 art\u0131rmaya ve metabolizmay\u0131 art\u0131rmaya yard\u0131mc\u0131 olabilir.<\/p>
\u00d6rne\u011fin, her 12 yeti\u015fkinden biri, ye\u015fil \u00e7ay ekstresinin ya\u011f yak\u0131m\u0131n\u0131 plaseboya k\u0131yasla% 12 art\u0131rd\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir.<\/p>
Bir bardak su veya bir bardak ye\u015fil \u00e7ay i\u00e7in sadece bir veya iki porsiyon y\u00fcksek kalorili i\u00e7ecekle ticaret yapmak, ya\u011f yak\u0131m\u0131n\u0131 te\u015fvik etmenin basit bir yoludur.<\/p>
SUMMARY<\/strong><\/p>
Sugar-sweetened beverages and alcoholic drinks may be associated with a higher risk of belly fat. Green tea and water have been shown to increase weight loss and fat burning.<\/p><\/blockquote>
7. Fiberi doldurun<\/h2>
\u00c7\u00f6z\u00fcn\u00fcr lif suyu emer ve sindirim sisteminde yava\u015f\u00e7a hareket ederek daha uzun s\u00fcre tok hissetmenize yard\u0131mc\u0131 olur.<\/p>
Baz\u0131 \u00e7al\u0131\u015fmalara g\u00f6re, y\u00fcksek lifli g\u0131da al\u0131m\u0131n\u0131z\u0131 art\u0131rmak kilo al\u0131m\u0131na ve ya\u011f birikimine kar\u015f\u0131 koruyabilir.<\/p>
1.114 yeti\u015fkin \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fmada, g\u00fcnde \u00e7\u00f6z\u00fcn\u00fcr lif al\u0131m\u0131ndaki her 10 graml\u0131k art\u0131\u015f i\u00e7in, kat\u0131l\u0131mc\u0131lar\u0131n diyet veya egzersizde ba\u015fka bir de\u011fi\u015fiklik yapmadan bile, be\u015f y\u0131ll\u0131k bir s\u00fcre boyunca g\u00f6bek ya\u011flar\u0131n\u0131n% 3,7’sini kaybettikleri bulunmu\u015ftur.<\/p>
Ba\u015fka bir inceleme ayr\u0131ca lif al\u0131m\u0131n\u0131n artmas\u0131n\u0131n dolgunluk duygular\u0131n\u0131 te\u015fvik etti\u011fini ve a\u00e7l\u0131\u011f\u0131 azaltt\u0131\u011f\u0131n\u0131 buldu. Asl\u0131nda, g\u00fcnde 14 gram lif art\u0131\u015f\u0131 kalori al\u0131m\u0131nda% 10’luk bir d\u00fc\u015f\u00fc\u015fle ili\u015fkiliydi.<\/p>
Sadece bu de\u011fil, ayn\u0131 zamanda d\u00f6rt ayl\u0131k bir s\u00fcre boyunca yakla\u015f\u0131k 4,4 pound (2 kg) kilo kayb\u0131 ile ba\u011flant\u0131l\u0131yd\u0131.<\/p>
Meyveler, sebzeler, baklagiller, kepekli tah\u0131llar, f\u0131nd\u0131k ve tohumlar, ya\u011f yak\u0131m\u0131n\u0131 ve kilo kayb\u0131n\u0131 art\u0131rabilecek y\u00fcksek lifli g\u0131dalara birka\u00e7 \u00f6rnektir.<\/p>
SUMMARY<\/strong><\/p>
A higher intake of fiber may be associated with fat loss, decreased calorie intake and greater weight loss.<\/p><\/blockquote>
8. Rafine Karbonhidratlar\u0131 Azalt<\/h2>
Rafine karbonhidrat al\u0131m\u0131n\u0131z\u0131 azaltmak ekstra ya\u011f kaybetmenize yard\u0131mc\u0131 olabilir.<\/p>
\u0130\u015fleme s\u0131ras\u0131nda, rafine tah\u0131llar kepekleri ve mikroplar\u0131ndan \u00e7\u0131kar\u0131l\u0131r ve bu da lif ve besin bak\u0131m\u0131ndan d\u00fc\u015f\u00fck nihai bir \u00fcr\u00fcnle sonu\u00e7lan\u0131r.<\/p>
Rafine karbonhidratlar ayr\u0131ca kan \u015fekeri seviyelerinde ani art\u0131\u015flara ve \u00e7\u00f6kmelere neden olabilen ve a\u00e7l\u0131\u011f\u0131n artmas\u0131na neden olabilen daha y\u00fcksek glisemik indekse sahip olma e\u011filimindedir.<\/p>
\u00c7al\u0131\u015fmalar, rafine karbonhidrat bak\u0131m\u0131ndan y\u00fcksek bir diyetin artan g\u00f6bek ya\u011f\u0131 ile ili\u015fkili olabilece\u011fini g\u00f6stermektedir.<\/p>
Tersine, tam tah\u0131l bak\u0131m\u0131ndan y\u00fcksek bir diyet, daha d\u00fc\u015f\u00fck bir v\u00fccut kitle indeksi ve v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 ve daha k\u00fc\u00e7\u00fck bir bel \u00e7evresi ile ili\u015fkilendirilmi\u015ftir.<\/p>
2.834 ki\u015fide yap\u0131lan bir \u00e7al\u0131\u015fma, rafine tah\u0131l al\u0131mlar\u0131 daha y\u00fcksek olanlar\u0131n daha y\u00fcksek miktarda hastal\u0131\u011f\u0131 te\u015fvik eden g\u00f6bek ya\u011f\u0131na sahip olma e\u011filiminde oldu\u011funu, daha fazla kepekli tah\u0131l yemi\u015f olanlar\u0131n ise daha d\u00fc\u015f\u00fck bir miktara sahip olma e\u011filiminde oldu\u011funu g\u00f6stermi\u015ftir.<\/p>
En iyi sonu\u00e7lar i\u00e7in, hamur i\u015flerinden, i\u015flenmi\u015f yiyeceklerden, makarnalardan, beyaz ekmeklerden ve kahvalt\u0131l\u0131k gevreklerden rafine karbonhidrat al\u0131m\u0131n\u0131z\u0131 azalt\u0131n. Bunlar\u0131 kepekli bu\u011fday, kinoa, karabu\u011fday, arpa ve yulaf gibi kepekli tah\u0131llarla de\u011fi\u015ftirin.<\/p>
SUMMARY<\/strong><\/p>
Refined carbs are low in fiber and nutrients. They may increase hunger and cause spikes and crashes in blood sugar levels. Consuming refined carbs has also been associated with increased belly fat.<\/p><\/blockquote>
9. Kardiyonuzu Art\u0131r\u0131n<\/h2>
Aerobik egzersiz olarak da bilinen kardiyo, en yayg\u0131n egzersiz bi\u00e7imlerinden biridir ve \u00f6zellikle kalbi ve akci\u011ferleri e\u011fiten her t\u00fcrl\u00fc egzersiz olarak tan\u0131mlan\u0131r.<\/p>
Rutininize kardiyo eklemek ya\u011f yak\u0131m\u0131n\u0131 art\u0131rman\u0131n en etkili yollar\u0131ndan biri olabilir.<\/p>
\u00d6rne\u011fin, 16 \u00e7al\u0131\u015fman\u0131n bir incelemesi, insanlar\u0131n ne kadar aerobik egzersiz yapt\u0131larsa, o kadar fazla g\u00f6bek ya\u011f\u0131 kaybettiklerini buldu.<\/p>
Di\u011fer \u00e7al\u0131\u015fmalar aerobik egzersizin kas k\u00fctlesini art\u0131rabilece\u011fini ve g\u00f6bek ya\u011f\u0131n\u0131, bel \u00e7evresini ve v\u00fccut ya\u011f\u0131n\u0131 azaltabilece\u011fini bulmu\u015ftur.<\/p>
\u00c7o\u011fu ara\u015ft\u0131rma, haftada 150-300 dakika orta ila g\u00fc\u00e7l\u00fc egzersiz veya her g\u00fcn yakla\u015f\u0131k 20-40 dakika kardiyo \u00f6nermektedir.<\/p>
Ko\u015fmak, y\u00fcr\u00fcmek, bisiklete binmek ve y\u00fczmek, ya\u011f yakmaya ve kilo vermeye ba\u015flamaya yard\u0131mc\u0131 olabilecek baz\u0131 kardiyo egzersizlerine sadece birka\u00e7 \u00f6rnektir.<\/p>
SUMMARY<\/strong><\/p>
Studies show that the more aerobic exercise people get, the more belly fat they tend to lose. Cardio may also help reduce waist circumference, lower body fat and increase muscle mass.<\/p><\/blockquote>
10. Kahve \u0130\u00e7<\/h2>
Kafein hemen hemen her ya\u011f yakan takviyede birincil bile\u015fendir ve iyi bir nedenden dolay\u0131.<\/p>
Kahvede bulunan kafein merkezi bir sinir sistemi uyar\u0131c\u0131s\u0131 g\u00f6revi g\u00f6r\u00fcr, metabolizmay\u0131 artt\u0131r\u0131r ve ya\u011f asitlerinin par\u00e7alanmas\u0131n\u0131 artt\u0131r\u0131r.<\/p>
Asl\u0131nda, \u00e7al\u0131\u015fmalar kafein al\u0131m\u0131n\u0131n ge\u00e7ici olarak enerji harcamalar\u0131n\u0131 art\u0131rabilece\u011fini ve metabolizmay\u0131% 3-11 oran\u0131nda art\u0131rabilece\u011fini g\u00f6stermektedir.<\/p>
58.000’den fazla ki\u015fi ile yap\u0131lan b\u00fcy\u00fck bir \u00e7al\u0131\u015fma, artan kafein al\u0131m\u0131n\u0131n 12 y\u0131ll\u0131k bir s\u00fcre boyunca daha az kilo al\u0131m\u0131 ile ili\u015fkili oldu\u011funu buldu.<\/p>
Ba\u015fka bir \u00e7al\u0131\u015fma, daha y\u00fcksek kafein al\u0131m\u0131n\u0131n 2.623 ki\u015fi aras\u0131nda kilo verme bak\u0131m\u0131 ile daha y\u00fcksek bir ba\u015far\u0131 oran\u0131 ile ba\u011flant\u0131l\u0131 oldu\u011funu buldu.<\/p>
Kahvenin sa\u011fl\u0131k yararlar\u0131n\u0131 en \u00fcst d\u00fczeye \u00e7\u0131karmak i\u00e7in krema ve \u015fekeri atlay\u0131n. Bunun yerine, ekstra kalorilerin y\u0131\u011f\u0131lmas\u0131n\u0131 \u00f6nlemek i\u00e7in siyah veya az miktarda s\u00fctle tad\u0131n\u0131 \u00e7\u0131kar\u0131n.<\/p>
SUMMARY<\/strong><\/p>
Coffee contains caffeine, which can increase the breakdown of fat and raise metabolism. Studies show that higher caffeine intake may be associated with greater weight loss.<\/p><\/blockquote>
11. Y\u00fcksek Yo\u011funluklu Aral\u0131kl\u0131 E\u011fitimi (HIIT) deneyin<\/h2>
HIIT olarak da bilinen y\u00fcksek yo\u011funluklu aral\u0131kl\u0131 antrenman, kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 y\u00fcksek tutmak i\u00e7in h\u0131zl\u0131 aktivite patlamalar\u0131n\u0131 k\u0131sa iyile\u015fme d\u00f6nemleriyle e\u015fle\u015ftiren bir egzersiz \u015feklidir.<\/p>
\u00c7al\u0131\u015fmalar, HIIT’in ya\u011f yak\u0131m\u0131n\u0131 art\u0131rmada ve kilo kayb\u0131n\u0131 te\u015fvik etmede inan\u0131lmaz derecede etkili olabilece\u011fini g\u00f6stermektedir.<\/p>
Bir \u00e7al\u0131\u015fma, haftada \u00fc\u00e7 kez 20 dakika HIIT yapan gen\u00e7 erkeklerin, diyetlerinde veya ya\u015fam tarzlar\u0131nda ba\u015fka bir de\u011fi\u015fiklik olmasa bile, 12 haftal\u0131k bir s\u00fcre boyunca ortalama 4,4 pound (2 kg) v\u00fccut ya\u011f\u0131 kaybettiklerini buldu.<\/p>
Ayr\u0131ca g\u00f6bek ya\u011flar\u0131nda% 17 azalman\u0131n yan\u0131 s\u0131ra bel \u00e7evresinde \u00f6nemli bir azalma ya\u015fad\u0131lar.<\/p>
HIIT ayr\u0131ca di\u011fer kardiyo formlar\u0131ndan daha k\u0131sa s\u00fcrede daha fazla kalori yakman\u0131za yard\u0131mc\u0131 olabilir.<\/p>
Bir ara\u015ft\u0131rmaya g\u00f6re, HIIT yapmak, insanlar\u0131n bisiklet veya ko\u015fu gibi di\u011fer egzersiz t\u00fcrlerine g\u00f6re ayn\u0131 s\u00fcrede% 30’a kadar daha fazla kalori yakmas\u0131na yard\u0131mc\u0131 oldu.<\/p>
HIIT’i kullanmaya ba\u015flaman\u0131n kolay bir yolu i\u00e7in, y\u00fcr\u00fcme ve ko\u015fu veya sprint aras\u0131nda bir seferde 30 saniye de\u011fi\u015ftirmeyi deneyin.<\/p>
Ayr\u0131ca burpees, \u015f\u0131nav veya \u00e7\u00f6melme gibi egzersizler aras\u0131nda k\u0131sa bir dinlenme s\u00fcresi ile bisiklete binebilirsiniz.<\/p>
SUMMARY<\/strong><\/p>
HIIT can help increase fat burning and burn more calories in a shorter amount of time than other forms of exercise.<\/p><\/blockquote>
12. Diyetinize Probiyotikler Ekleyin<\/h2>
Probiyotikler, sindirim sisteminizde bulunan ve sa\u011fl\u0131\u011f\u0131n bir\u00e7ok y\u00f6n\u00fcn\u00fc iyile\u015ftirdi\u011fi g\u00f6sterilen bir t\u00fcr faydal\u0131 bakteridir.<\/p>
Asl\u0131nda, ba\u011f\u0131rsaklar\u0131n\u0131zdaki bakterilerin ba\u011f\u0131\u015f\u0131kl\u0131ktan ruh sa\u011fl\u0131\u011f\u0131na kadar her \u015feyde rol oynad\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir.<\/p>
G\u0131da veya takviyeler yoluyla probiyotik al\u0131m\u0131n\u0131z\u0131 art\u0131rmak da ya\u011f yak\u0131m\u0131n\u0131 h\u0131zland\u0131rmaya ve kilonuzu kontrol alt\u0131nda tutmaya yard\u0131mc\u0131 olabilir.<\/p>
15 \u00e7al\u0131\u015fman\u0131n bir incelemesi, probiyotik alan ki\u015filerin plasebo alanlara k\u0131yasla v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131, ya\u011f y\u00fczdesi ve v\u00fccut kitle indeksinde \u00f6nemli \u00f6l\u00e7\u00fcde daha b\u00fcy\u00fck azalmalar ya\u015fad\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir.<\/p>
Ba\u015fka bir k\u00fc\u00e7\u00fck \u00e7al\u0131\u015fma, probiyotik takviyesi alman\u0131n, y\u00fcksek ya\u011fl\u0131, y\u00fcksek kalorili bir diyet izleyen insanlar\u0131n ya\u011f ve kilo al\u0131m\u0131n\u0131 \u00f6nlemesine yard\u0131mc\u0131 oldu\u011funu g\u00f6stermi\u015ftir.<\/p>
  cinsinde baz\u0131 probiyotik su\u015flar\u0131;Lactobacillus<\/em> \u00f6zellikle kilo ve ya\u011f kayb\u0131na yard\u0131mc\u0131 olabilir.<\/p>
Her 28 ki\u015fiden biri, yo\u011furt yemenin\u00a0Lactobacillus fermentum<\/em>\u00a0veya\u00a0Lactobacillus amylovorus<\/em>\u00a0bakteriler v\u00fccut ya\u011f\u0131n\u0131 % 3-4 oran\u0131nda azaltt\u0131.<\/p>
Takviye almak, her g\u00fcn konsantre bir probiyotik dozunda alman\u0131n h\u0131zl\u0131 ve kolay bir yoludur.<\/p>
Alternatif olarak, diyetinize kefir, tempeh, natto, kombucha, kimchi ve lahana tur\u015fusu gibi probiyotik bak\u0131m\u0131ndan zengin yiyecekler eklemeyi deneyebilirsiniz.<\/p>
SUMMARY<\/strong><\/p>
Taking probiotic supplements or increasing your intake of probiotics through food sources may help reduce body weight and fat percentage.<\/p><\/blockquote>
13. Demir Al\u0131m\u0131n\u0131z\u0131 Art\u0131r\u0131n<\/h2>
Demir v\u00fccutta bir\u00e7ok hayati i\u015flevi olan \u00f6nemli bir mineraldir.<\/p>
\u0130yot gibi di\u011fer besinlerde oldu\u011fu gibi, demirdeki bir eksiklik tiroid bezinizin sa\u011fl\u0131\u011f\u0131n\u0131 etkileyebilir. Boynunuzdaki bu k\u00fc\u00e7\u00fck bez metabolizman\u0131z\u0131 d\u00fczenleyen hormonlar salg\u0131lar.<\/p>
Birden fazla \u00e7al\u0131\u015fma, v\u00fccuttaki d\u00fc\u015f\u00fck demir seviyelerinin tiroid fonksiyonlar\u0131n\u0131n bozulmas\u0131 ve tiroid hormonlar\u0131n\u0131n \u00fcretiminde bir aksama ile ili\u015fkili olabilece\u011fini ortaya koymu\u015ftur.<\/p>
Hipotiroidinin yayg\u0131n belirtileri veya tiroid fonksiyonunun azalmas\u0131, halsizlik, yorgunluk, nefes darl\u0131\u011f\u0131 ve kilo al\u0131m\u0131n\u0131 i\u00e7erir.<\/p>
Benzer \u015fekilde, demirdeki bir eksiklik yorgunluk, ba\u015f d\u00f6nmesi, ba\u015f a\u011fr\u0131s\u0131 ve nefes darl\u0131\u011f\u0131 gibi semptomlara neden olabilir.<\/p>
Demir eksikli\u011fini tedavi etmek metabolizman\u0131z\u0131n daha verimli \u00e7al\u0131\u015fmas\u0131na izin verebilir ve aktivite seviyenizi art\u0131rmaya yard\u0131mc\u0131 olmak i\u00e7in yorgunlukla sava\u015fabilir.<\/p>
Hatta bir \u00e7al\u0131\u015fmada, 21 kad\u0131n demir eksikli\u011fi nedeniyle tedavi edildi\u011finde v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131nda, bel \u00e7evresinde ve v\u00fccut kitle indeksinde azalmalar ya\u015fad\u0131\u011f\u0131 bulunmu\u015ftur.<\/p>
Ne yaz\u0131k ki, bir\u00e7ok insan diyetlerinde yeterince demir alam\u0131yor.<\/p>
Kad\u0131nlar, bebekler, \u00e7ocuklar, veganlar ve vejetaryenler demir eksikli\u011fi riski daha y\u00fcksektir.<\/p>
Demir ihtiya\u00e7lar\u0131n\u0131z\u0131 kar\u015f\u0131lamaya ve metabolizman\u0131z\u0131 ve enerji seviyenizi korumaya yard\u0131mc\u0131 olmak i\u00e7in diyetinize bol miktarda demir bak\u0131m\u0131ndan zengin yiyecekler dahil etmeyi unutmay\u0131n.<\/p>
Et, k\u00fcmes hayvanlar\u0131, deniz \u00fcr\u00fcnleri, g\u00fc\u00e7lendirilmi\u015f tah\u0131llar ve tah\u0131llar, yaprakl\u0131 ye\u015fil sebzeler, kuru meyveler ve fasulyelerde demir bulabilirsiniz.<\/p>
SUMMARY<\/strong><\/p>
A deficiency in iron may be associated with impaired thyroid function and can cause symptoms like fatigue and shortness of breath. One study found that treating iron deficiency aided in weight loss.<\/p><\/blockquote>
14. Aral\u0131kl\u0131 Oru\u00e7 Tutmak i\u00e7in Bir \u015eans Verin<\/h2>
Aral\u0131kl\u0131 oru\u00e7, yeme ve oru\u00e7 tutma d\u00f6nemleri aras\u0131nda bisiklet s\u00fcrmeyi i\u00e7eren bir diyet d\u00fczenidir.<\/p>
Ara\u015ft\u0131rmalar, aral\u0131kl\u0131 oru\u00e7 tutman\u0131n hem kilo kayb\u0131n\u0131 hem de ya\u011f kayb\u0131n\u0131 art\u0131rmaya yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir.<\/p>
Bir derlemede, alternatif g\u00fcn oru\u00e7 da dahil olmak \u00fczere aral\u0131kl\u0131 oru\u00e7 tutman\u0131n etkilerine bak\u0131ld\u0131 – oru\u00e7 tutma g\u00fcnleri ile normal beslenme aras\u0131nda ge\u00e7i\u015f yapan bir y\u00f6ntem.<\/p>
3-12 haftal\u0131k bir s\u00fcre boyunca alternatif g\u00fcn oru\u00e7 tutman\u0131n v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131% 7’ye kadar azaltt\u0131\u011f\u0131n\u0131 ve v\u00fccut ya\u011f\u0131n\u0131 12 pounda (5,5 kg) kadar azaltt\u0131\u011f\u0131n\u0131 buldular.<\/p>
Ba\u015fka bir k\u00fc\u00e7\u00fck \u00e7al\u0131\u015fma, her g\u00fcn sadece sekiz saatlik bir s\u00fcre boyunca yemek yemenin, diren\u00e7 e\u011fitimi ile birle\u015ftirildi\u011finde ya\u011f k\u00fctlesini azaltmaya ve kas k\u00fctlesini korumaya yard\u0131mc\u0131 oldu\u011funu g\u00f6stermi\u015ftir.<\/p>
Baz\u0131lar\u0131 haftan\u0131n sadece belirli g\u00fcnlerinde yemek yedi\u011finiz ve di\u011ferlerinin g\u00fcn\u00fcn belirli saatleriyle s\u0131n\u0131rl\u0131 oldu\u011fu birka\u00e7 farkl\u0131 aral\u0131kl\u0131 oru\u00e7 t\u00fcr\u00fc vard\u0131r.<\/p>
Pop\u00fcler aral\u0131kl\u0131 oru\u00e7 t\u00fcrleri aras\u0131nda Eat Stop Eat, Warrior Diet, 16\/8 y\u00f6ntemi ve 5:2 diyeti sayd\u0131r.<\/p>
Program\u0131n\u0131za ve ya\u015fam tarz\u0131n\u0131za uygun bir varyasyon bulun ve sizin i\u00e7in en uygun olan\u0131 bulmak i\u00e7in deneme yapmaktan korkmay\u0131n.<\/p>
SUMMARY<\/strong><\/p>
Intermittent fasting has been shown to reduce body weight and body fat and may help preserve muscle mass when combined with resistance training.<\/p><\/blockquote> ","protected":false},"excerpt":{"rendered":"
\u0130ster genel sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirmek ister yaz i\u00e7in zay\u0131flamak isteyin, fazla ya\u011f\u0131 yakmak olduk\u00e7a zor olabilir. Diyet ve egzersize ek olarak, 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