![\"\"\/](\"https:\/\/fitpass-images.s3.amazonaws.com\/gallery_image_how-to-gain-weight-naturally_2BCC.jpg\")
<\/figure> -D\u00fczenli aral\u0131klarla yiyin: 4 b\u00fcy\u00fck \u00f6\u011f\u00fcn aras\u0131nda 2 dolgu maddesi ile. Uyand\u0131ktan sonraki bir saat i\u00e7inde a\u011f\u0131r bir kahvalt\u0131 ile ba\u015flay\u0131n; 7:30 civar\u0131nda, 10’da bir meyve, 12:30’da \u00f6\u011fle yeme\u011fi, 15:30’da f\u0131nd\u0131k, 18:00’de tekrar at\u0131\u015ft\u0131rmal\u0131klar ve 20:30’da ak\u015fam yeme\u011fi.<\/p>
-D\u00fczenli egzersiz yap\u0131n: Yoga, Kardiyo ve A\u011f\u0131rl\u0131k antrenmanlar\u0131n\u0131n birle\u015fimi. Bir g\u00fcnl\u00fck kardiyo, iki g\u00fcnl\u00fck a\u011f\u0131rl\u0131k ve bir seans yoga ile takip edilmelidir. Her hafta 5 g\u00fcnden fazla \u00e7al\u0131\u015fmay\u0131n.<\/p>
-Su i\u00e7in: Hidratl\u0131 kalmak herhangi bir sa\u011fl\u0131k plan\u0131n\u0131n \u00f6nemli bir y\u00f6n\u00fcd\u00fcr. Her g\u00fcn 4 litre su i\u00e7meye \u00e7al\u0131\u015f.<\/p>
-Rahat uyu: Her g\u00fcn 8 saat hedeftir, g\u00fcc\u00fc yetti\u011fi ki\u015filer i\u00e7in \u00f6\u011fleden sonra siesta daha da iyi olacakt\u0131r.<\/p>
-\u0130lerlemenizi takip edin: Sonu\u00e7lar\u0131 g\u00f6rmek en b\u00fcy\u00fck motivasyondur. Bu y\u00fczden bir a\u011f\u0131rl\u0131k \u00e7izelgesi yap\u0131n ve sonucu g\u00fcnl\u00fck olarak \u00f6l\u00e7ebilmeniz i\u00e7in yatak odan\u0131z\u0131n duvar\u0131na yap\u0131\u015ft\u0131r\u0131n.<\/p>
-B\u0131rakmay\u0131n: P\u00fcf noktas\u0131 yava\u015f ve istikrarl\u0131 gitmektir, mevcut plan\u0131n\u0131z istenen sonu\u00e7lar\u0131 vermezse farkl\u0131 bir plana ge\u00e7meyi d\u00fc\u015f\u00fcnmeden \u00f6nce kendinize en az \u00fc\u00e7 hafta verin.<\/p>
-Mutlu kal\u0131n: Kendinizle bar\u0131\u015f\u0131k olmak, herhangi bir plan\u0131n en b\u00fcy\u00fck mutlulu\u011fu ve en temel maddesidir. Daha fazla sosyalle\u015fin (ger\u00e7ekte), daha fazla kitap okuyun, daha s\u0131k yiyin ve arkada\u015flar\u0131n\u0131zla ve ailenizle konu\u015fun. Stres ve kayg\u0131y\u0131 \u00f6ld\u00fcrmek i\u00e7in her g\u00fcn meditasyon yapmak.<\/p>
KILO AL\u0131M\u0131NA YARD\u0131MC\u0131 OLAN YIYECEKLER<\/strong><\/p> sa\u011fl\u0131kl\u0131 bir \u015fekilde kilo almaya yard\u0131mc\u0131 olan baz\u0131 yiyecekler \u015funlard\u0131r:<\/p> 1 . Muz<\/strong><\/p> Sa\u011fl\u0131kl\u0131 karbonhidratlar s\u00f6z konusu oldu\u011funda bu tropikal yiyecek favorimizdir. Muzun potasyum i\u00e7eri\u011fi an\u0131nda enerji art\u0131\u015f\u0131 sa\u011flar. Her sabah veya egzersizden \u00f6nce olgun bir muz yemenizi \u00f6neririz.<\/p> 2 . Mango<\/strong><\/p> Meyvelerin kral\u0131, diyet lifi, vitaminler ve temel mineraller gibi besinlerin yan\u0131 s\u0131ra karbonhidratlarla dolu beslenmedir. \u0130\u015flenmi\u015f \u015feker y\u00fckl\u00fc tatl\u0131lar\u0131 ak\u015fam yeme\u011finden sonra bir fincan mango k\u00fcp\u00fc ile ikame etmek kilo almas\u0131na yard\u0131mc\u0131 olacakt\u0131r.<\/p> 3 . F\u0131nd\u0131k ve Kuru \u00dcz\u00fcm<\/strong><\/p> Sa\u011fl\u0131kl\u0131 ya\u011flar, karbonhidratlar, esansiyel mineraller ve lifler, bir avu\u00e7 kar\u0131\u015f\u0131k f\u0131nd\u0131k ve kuru \u00fcz\u00fcme at\u0131\u015ft\u0131rmal\u0131k olarak munching yaparak kazand\u0131\u011f\u0131n\u0131z tek \u015fey.<\/p> 4 . Yumurta<\/strong><\/p> Her g\u00fcn bir yumurta gitmek i\u00e7in yoldur. Bunlar karbonhidratlar, mineraller, proteinler ve Vitaminler bak\u0131m\u0131ndan zengindir. Kaynat\u0131n, k\u0131zart\u0131n, ha\u015flama ve hatta kar\u0131\u015ft\u0131rmak iyidir. Herhangi bir \u00f6\u011f\u00fcnde, tercihen kahvalt\u0131da yiyin.<\/p> 5 . S\u00fct<\/strong><\/p> Orijinal enerji i\u00e7ece\u011fi, kilo alma dersimizin \u00f6nemli bir bile\u015fenidir. Kahvalt\u0131 veya ak\u015fam yeme\u011fi i\u00e7eren bir bardak ekleyin. \u00c7e\u015fitlilik eklemek i\u00e7in, mango veya muz veya herhangi bir meyve ile sallamalar haz\u0131rlay\u0131n.<\/p> Ben ben. Ghee<\/strong><\/p> D\u00fcnya bu yanl\u0131\u015f anla\u015f\u0131lm\u0131\u015f s\u00fcper yeme\u011fin iyili\u011fini konu\u015fuyor. Ghee ya\u011f a\u011f\u0131rl\u0131kl\u0131d\u0131r ve anti-enflamatuar ve anti-oksidan zengin olmak gibi t\u0131bbi \u00f6zelliklere sahiptir. Bir ka\u015f\u0131k nab\u0131z d\u00f6k\u00fcn ve \u00f6\u011fle yeme\u011finizin tad\u0131n\u0131 \u00e7\u0131kar\u0131n.<\/p> 1 saat Tah\u0131l<\/strong><\/p> Kepekli bu\u011fday, kahverengi pirin\u00e7, kahverengi ekmek ve yulaf gibi tam tah\u0131ll\u0131 \u00fcr\u00fcnler sa\u011fl\u0131kl\u0131 karbonhidrat ve diyet lifinin harika kaynaklar\u0131d\u0131r. Bunlar\u0131 her g\u00fcn ak\u015fam yeme\u011finde ye. Tam bu\u011fday makarnas\u0131 bile g\u00f6z \u00f6n\u00fcnde bulundurman\u0131z gereken bir se\u00e7enektir.<\/p> 8 . Et ve Bal\u0131k<\/strong><\/p> En iyi protein kaynaklar\u0131, bir dizi ba\u015fka besin maddesinin yan\u0131 s\u0131ra iyi t\u00fcrdeki ya\u011flar bak\u0131m\u0131ndan da zengindir. Her g\u00fcn ak\u015fam yeme\u011finin yan\u0131 s\u0131ra \u00f6\u011fle yeme\u011finize de bunlardan 150-200 gram ekleyin.<\/p> ","protected":false},"excerpt":{"rendered":" Obezite endi\u015feler listemizdeki en \u00fcst noktas\u0131n\u0131 korurken, a\u015f\u0131r\u0131 ince olmak onu az bir farkla takip ediyor. \u00c7ok zay\u0131f olmak sadece […]<\/p>\n","protected":false},"author":2,"featured_media":7091,"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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<\/figure> ![\"\"\/](\"https:\/\/imagesvc.meredithcorp.io\/v3\/mm\/image?url=https%3A%2F%2Fstatic.onecms.io%2Fwp-content%2Fuploads%2Fsites%2F44%2F2017%2F08%2F03%2F7860823.jpg&q=85\")
<\/figure> ![\"\"\/](\"https:\/\/cdn.britannica.com\/94\/151894-050-F72A5317\/Brown-eggs.jpg\")
<\/figure> ![\"\"\/](\"https:\/\/api.time.com\/wp-content\/uploads\/2019\/04\/ghee.jpg?quality=85&w=1012&h=569&crop=1\")
<\/figure> ![\"\"\/](\"https:\/\/www.eatright.org\/-\/media\/eatrightimages\/food\/vitaminsandsupplements\/nutrientrichfoods\/5grainstokeepyourfamilyhealthy.jpg\")
<\/figure> ![\"\"\/](\"https:\/\/ptiib.s3.amazonaws.com\/styles\/iycf_bpcustom_user_desktop_2x\/s3\/images\/images\/607000kyrgyzrepublic00e.jpg?Ccz3giXVwPFAmPO9MhRWikLsgbX9Qqfq&itok=oxhS4fs5×tamp=1532964098\")
<\/figure>