Bahar aylar\u0131n\u0131n gelmesiyle birlikte bir\u00e7ok ki\u015fi k\u0131\u015f boyunca ald\u0131\u011f\u0131 kilolardan kurtulmak ve yaza daha fit girmek i\u00e7in harekete ge\u00e7ti. Ancak h\u0131zl\u0131 sonu\u00e7 alma iste\u011fiyle yap\u0131lan hatalar, kilo verme s\u00fcrecini zorla\u015ft\u0131r\u0131rken sa\u011fl\u0131\u011f\u0131 da riske atabiliyor. Ac\u0131badem Kozyata\u011f\u0131 Hastanesi Beslenme ve Diyet Uzman\u0131 Ceren G\u00fcven, \u00f6zellikle internet ve sosyal medyada s\u0131k\u00e7a kar\u015f\u0131la\u015f\u0131lan \u015fok diyetler ile zay\u0131flama \u00e7aylar\u0131n\u0131n san\u0131ld\u0131\u011f\u0131 kadar masum olmad\u0131\u011f\u0131n\u0131 s\u00f6yledi.<\/p>\n
Ceren G\u00fcven, k\u0131\u015f aylar\u0131nda azalan hareket ve de\u011fi\u015fen beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n ard\u0131ndan bahar d\u00f6neminin bir\u00e7ok ki\u015fi i\u00e7in yeni bir ba\u015flang\u0131\u00e7 f\u0131rsat\u0131 olarak g\u00f6r\u00fcld\u00fc\u011f\u00fcn\u00fc belirterek, \u201cAncak \u00e7o\u011fu zaman t\u00fcm \u00e7abalara ra\u011fmen kilo kayb\u0131 beklenen h\u0131zda ilerlemez. Bunun nedeni genellikle fark edilmeden yap\u0131lan hatal\u0131 al\u0131\u015fkanl\u0131klard\u0131r\u201d dedi.<\/p>\n
H\u0131zl\u0131 kilo verme amac\u0131yla uygulanan \u015fok diyetlerin v\u00fccutta kas kayb\u0131na neden olarak metabolizmay\u0131 yava\u015flatt\u0131\u011f\u0131n\u0131 vurgulayan G\u00fcven, bu y\u00f6ntemlerin s\u00fcrd\u00fcr\u00fclebilir olmad\u0131\u011f\u0131n\u0131 ifade etti. Kontrols\u00fcz t\u00fcketilen zay\u0131flama \u00e7aylar\u0131n\u0131n da karaci\u011fer \u00fczerinde toksik etki olu\u015fturabildi\u011fini kaydeden G\u00fcven, ciddi sa\u011fl\u0131k sorunlar\u0131na kar\u015f\u0131 dikkatli olunmas\u0131 gerekti\u011fini s\u00f6yledi.<\/p>\n
Kilo verme s\u00fcrecinde yap\u0131lan en yayg\u0131n hatalardan birinin \u00f6\u011f\u00fcn atlamak oldu\u011funu belirten G\u00fcven, uzun s\u00fcre a\u00e7 kalman\u0131n metabolizmay\u0131 h\u0131zland\u0131rmad\u0131\u011f\u0131n\u0131, tam tersine yava\u015flatabildi\u011fini anlatt\u0131. Uzun s\u00fcre a\u00e7 kalan v\u00fccudun enerji harcamas\u0131n\u0131 azaltt\u0131\u011f\u0131n\u0131 ve bir sonraki \u00f6\u011f\u00fcnde daha fazla yemek yeme e\u011filiminin ortaya \u00e7\u0131kt\u0131\u011f\u0131n\u0131 s\u00f6yleyen G\u00fcven, bunun \u00f6zellikle tatl\u0131 ve y\u00fcksek kalorili besinlere y\u00f6nelimi art\u0131rd\u0131\u011f\u0131n\u0131 dile getirdi.<\/p>\n
Yetersiz protein al\u0131m\u0131n\u0131n da kilo verme s\u00fcrecini olumsuz etkiledi\u011fini belirten G\u00fcven, proteinin hem kas k\u00fctlesinin korunmas\u0131 hem de metabolizman\u0131n aktif \u00e7al\u0131\u015fmas\u0131 a\u00e7\u0131s\u0131ndan temel \u00f6nemde oldu\u011funu s\u00f6yledi. Yumurta, yo\u011furt, et, tavuk ve baklagiller gibi kaliteli protein kaynaklar\u0131n\u0131n g\u00fcnl\u00fck beslenmede yeterince yer almas\u0131n\u0131n, hem tokluk hissini art\u0131rd\u0131\u011f\u0131n\u0131 hem de kilo kontrol\u00fcn\u00fc destekledi\u011fini ifade etti.<\/p>\n
Su t\u00fcketiminin \u00f6nemine de de\u011finen G\u00fcven, yetersiz su al\u0131m\u0131n\u0131n metabolik s\u00fcre\u00e7leri yava\u015flatabilece\u011fini belirtti. V\u00fccudun susuz kald\u0131\u011f\u0131nda bunu \u00e7o\u011fu zaman a\u00e7l\u0131k hissiyle kar\u0131\u015ft\u0131rd\u0131\u011f\u0131n\u0131 anlatan G\u00fcven, g\u00fcn i\u00e7inde yeterli miktarda su i\u00e7menin hem i\u015ftah kontrol\u00fcn\u00fc kolayla\u015ft\u0131rd\u0131\u011f\u0131n\u0131 hem de ya\u011f yak\u0131m s\u00fcrecine katk\u0131 sundu\u011funu s\u00f6yledi. G\u00fcnl\u00fck ortalama 2 ila 2,5 litre su t\u00fcketiminin kilo kontrol\u00fcnde etkili bir ad\u0131m oldu\u011funu kaydetti.<\/p>\n
\u00c7ok d\u00fc\u015f\u00fck kalorili diyetlerin k\u0131sa vadede sonu\u00e7 verse de uzun vadede ciddi riskler ta\u015f\u0131d\u0131\u011f\u0131na dikkat \u00e7eken G\u00fcven, bu t\u00fcr diyetlerde v\u00fccudun yeterli enerji alamad\u0131\u011f\u0131 i\u00e7in kas kayb\u0131 ya\u015fand\u0131\u011f\u0131n\u0131 ve metabolizma h\u0131z\u0131n\u0131n d\u00fc\u015ft\u00fc\u011f\u00fcn\u00fc belirtti. Ayr\u0131ca s\u00fcrd\u00fcr\u00fclebilir olmayan bu beslenme bi\u00e7iminin, diyet b\u0131rak\u0131ld\u0131\u011f\u0131nda verilen kilolar\u0131n h\u0131zla geri al\u0131nmas\u0131na yol a\u00e7abilece\u011fini ifade etti.<\/p>\n
Fiziksel aktivitenin eksikli\u011finin de kilo kayb\u0131n\u0131 yava\u015flatan \u00f6nemli nedenlerden biri oldu\u011funu s\u00f6yleyen G\u00fcven, \u201cSadece diyet yapmak kilo verme s\u00fcrecinde \u00e7o\u011fu zaman yeterli olmaz. Fiziksel aktivitenin yetersiz olmas\u0131, harcanan enerjinin d\u00fc\u015f\u00fck kalmas\u0131na ve kilo kayb\u0131n\u0131n yava\u015flamas\u0131na neden olur. D\u00fczenli y\u00fcr\u00fcy\u00fc\u015f ve egzersiz, hem ya\u011f yak\u0131m\u0131n\u0131 h\u0131zland\u0131r\u0131r hem de kas k\u00fctlesini korur. Hareketli bir ya\u015fam tarz\u0131, sa\u011fl\u0131kl\u0131 kilo kontrol\u00fcnde vazge\u00e7ilmez bir \u00f6nem ta\u015f\u0131maktad\u0131r\u201d dedi.<\/p>\n
Uyku d\u00fczeninin bozulmas\u0131n\u0131n da kilo kontrol\u00fcn\u00fc zorla\u015ft\u0131rd\u0131\u011f\u0131n\u0131 vurgulayan G\u00fcven, yetersiz uykunun a\u00e7l\u0131k hormonlar\u0131n\u0131 etkileyerek daha fazla yeme iste\u011fine yol a\u00e7abildi\u011fini s\u00f6yledi. Bunun yan\u0131nda g\u00fcn i\u00e7inde yorgunluk ve enerji d\u00fc\u015f\u00fckl\u00fc\u011f\u00fc yaratarak fiziksel aktiviteyi azaltt\u0131\u011f\u0131n\u0131 kaydeden G\u00fcven, d\u00fczenli ve kaliteli uykunun en az beslenme kadar \u00f6nemli oldu\u011funu ifade etti.<\/p>\n
Stres ve duygusal yemenin de kilo al\u0131m\u0131nda etkili oldu\u011funu belirten G\u00fcven, stres alt\u0131ndaki ki\u015filerin fark\u0131nda olmadan daha fazla ve genellikle sa\u011fl\u0131ks\u0131z besinler t\u00fcketebildi\u011fini s\u00f6yledi. \u00d6zellikle y\u00fcksek kalorili g\u0131dalara y\u00f6nelimin artt\u0131\u011f\u0131n\u0131 anlatan G\u00fcven, nefes egzersizleri, y\u00fcr\u00fcy\u00fc\u015f ve sosyal destek gibi y\u00f6ntemlerin stres y\u00f6netiminde yard\u0131mc\u0131 olabilece\u011fini kaydetti.<\/p>\n
\u015eok diyetler ve bilin\u00e7siz zay\u0131flama \u00e7ay\u0131 kullan\u0131m\u0131na kar\u015f\u0131 da uyar\u0131lar\u0131n\u0131 yineleyen G\u00fcven, \u201cZay\u0131flama \u00e7aylar\u0131 genellikle ba\u011f\u0131rsaklar\u0131 h\u0131zland\u0131rarak ge\u00e7ici kilo kayb\u0131 hissi olu\u015fturur. Ancak bu durum ya\u011f kayb\u0131 de\u011fil, s\u0131v\u0131 kayb\u0131d\u0131r. Kontrols\u00fcz t\u00fcketildi\u011finde s\u0131v\u0131 ve elektrolit dengesini bozabilir, ayr\u0131ca baz\u0131 bitkisel i\u00e7erikler karaci\u011fer \u00fczerinde toksik etki olu\u015fturarak ciddi sa\u011fl\u0131k sorunlar\u0131na yol a\u00e7abilir. Bu nedenle bu t\u00fcr \u00fcr\u00fcnler mutlaka uzman onay\u0131nda ve kontrol\u00fcnde kullan\u0131lmal\u0131d\u0131r\u201d diye konu\u015ftu.<\/p>\n
Uzmanlar, sa\u011fl\u0131kl\u0131 kilo kayb\u0131 i\u00e7in h\u0131zl\u0131 ve sert y\u00f6ntemler yerine dengeli beslenme, yeterli su t\u00fcketimi, d\u00fczenli uyku, hareketli ya\u015fam ve uzman deste\u011fiyle planlanan s\u00fcrd\u00fcr\u00fclebilir bir yol izlenmesi gerekti\u011fini vurguluyor.<\/p>\n","protected":false},"excerpt":{"rendered":"
Uzmanlar, baharla birlikte h\u0131z kazanan kilo verme \u00e7abalar\u0131nda yap\u0131lan yanl\u0131\u015flar\u0131n s\u00fcreci zorla\u015ft\u0131rd\u0131\u011f\u0131n\u0131 belirterek, \u015fok diyetler ve bilin\u00e7siz zay\u0131flama \u00fcr\u00fcnlerinin ciddi sa\u011fl\u0131k sorunlar\u0131na yol a\u00e7abilece\u011fi uyar\u0131s\u0131nda bulundu.<\/p>\n","protected":false},"author":6,"featured_media":18041,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[1822,6508],"class_list":["post-18040","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-diyet","tag-saglikli-yasam"],"yoast_head":"\n