{"id":2572,"date":"2018-04-19T16:00:54","date_gmt":"2018-04-19T13:00:54","guid":{"rendered":"https:\/\/coskumutlu.com\/?p=2572"},"modified":"2019-12-09T22:12:40","modified_gmt":"2019-12-09T19:12:40","slug":"zayiflamak-icin-spor-mu-diyet-mi","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/zayiflamak-icin-spor-mu-diyet-mi\/","title":{"rendered":"Zay\u0131flamak i\u00e7in Spor mu Diyet mi?"},"content":{"rendered":"

Zay\u0131flamak i\u00e7in, her g\u00fcn \u201cDiyete ba\u015fl\u0131yorum!\u201d diye uyan\u0131yor, h\u0131zl\u0131 zay\u0131flama vaatleri bulunan diyetler deniyor, nas\u0131l kilo verebilirim diye fitness beslenme program\u0131, zay\u0131flamak i\u00e7in egzersizler ar\u0131yor veya spor yapmadan kilo vermek i\u00e7in u\u011fra\u015f\u0131yorsan\u0131z, siz de bu yolculukta zorlanan bireyler aras\u0131ndas\u0131n\u0131z. Baz\u0131 insanlar i\u00e7in spor salonuna gitmek, 3 dilim pastay\u0131 reddetmekten daha kolayd\u0131r. Fakat bir\u00e7ok insan i\u00e7in de spor salonuna gitmek zor gelmektedir. E\u011fer zay\u0131flamak istiyorum diyorsan\u0131z, matematik basittir. Mesele enteresan diyet listelerinden ibaret de\u011fildir. Kilo vermek istiyorum c\u00fcmlesini kendinize \u00e7ok fazla s\u00f6yl\u00fcyorsan\u0131z, temelde ald\u0131\u011f\u0131n\u0131z ve harcad\u0131\u011f\u0131n\u0131z kalori aras\u0131ndaki dengeyi negatif y\u00f6nde bozman\u0131z gerekir. Bunun i\u00e7in ya yediklerinizi k\u0131s\u0131tlayarak kalori al\u0131m\u0131n\u0131z\u0131 azalt\u0131rs\u0131n\u0131z ya da egzersiz miktar\u0131n\u0131z\u0131 artt\u0131r\u0131rs\u0131n\u0131z. Kat\u0131 bir diyet listesi h\u0131zl\u0131 kilo verme ser\u00fcveninize katk\u0131 sa\u011flayabilir, fakat uzun vadede sonu\u00e7lar belirsizdir. Teorik olarak bu tekni\u011fin tart\u0131 kilo vermek i\u00e7in yeteri olmas\u0131 gerekmektedir.<\/p>\n

ZAYIFLAMAK \u0130\u00c7\u0130N HANG\u0130S\u0130 DAHA ETK\u0130L\u0130 SPOR MU? D\u0130YET M\u0130?<\/h2>\n

Arizona \u00dcniversitesi<\/a>\u2019nde yap\u0131lan bir \u00e7al\u0131\u015fmaya g\u00f6re, 81 sa\u011fl\u0131kl\u0131 fakat sedenter bir ya\u015fam tarz\u0131na sahip fazla kilolu kad\u0131n, 12 hafta boyunca, haftada 3 g\u00fcn olacak \u015fekilde 30 dakikal\u0131k y\u00fcr\u00fcy\u00fc\u015fler ger\u00e7ekle\u015ftirmi\u015ftir. Antrenman s\u0131ras\u0131nda maksimum dayan\u0131kl\u0131l\u0131k seviyelerinin %70\u2019ini kullanm\u0131\u015flard\u0131r. Ara\u015ft\u0131rmac\u0131lar kat\u0131l\u0131mc\u0131lar\u0131n yakt\u0131klar\u0131 kalori miktar\u0131n\u0131 hesaplam\u0131\u015ft\u0131r. Kat\u0131l\u0131mc\u0131lar\u0131n uygulad\u0131klar\u0131 diyet program\u0131 ise tamamen \u201cistedikleri her \u015feyi yemek\u201d \u00fczerine kurulu bir program olarak belirlenmi\u015ftir.<\/p>\n

\u00c7al\u0131\u015fman\u0131n sonu\u00e7lar\u0131na g\u00f6re, d\u00fczenli egzersiz kat\u0131l\u0131mc\u0131lar\u0131n fitlik seviyesini artt\u0131rm\u0131\u015ft\u0131r. Fakat ilgin\u00e7 bir \u015fekilde, yap\u0131lan ekstra egzersiz kimsenin kilo vermesine (veya ya\u011f k\u00fctlesinin azalmas\u0131na) yard\u0131mc\u0131 olmam\u0131\u015ft\u0131r. Kad\u0131nlar\u0131n ne kadar kalori yakt\u0131\u011f\u0131 fark etmeksizin, a\u011f\u0131rl\u0131klar\u0131nda veya bel \u00e7evrelerinde herhangi bir azalma s\u00f6z konusu olmam\u0131\u015ft\u0131r. Kat\u0131l\u0131mc\u0131lar\u0131n neredeyse %70\u2019inde \u00e7al\u0131\u015fma s\u0131ras\u0131nda ya\u011f k\u00fctlesinde art\u0131\u015f g\u00f6zlemlenmi\u015ftir.<\/p>\n

Ara\u015ft\u0131rma s\u0131ras\u0131nda kat\u0131l\u0131mc\u0131lar\u0131n d\u0131\u015far\u0131da tam olarak ne yedi\u011fini veya ne kadar hareket etti\u011fini g\u00f6zlemlemek m\u00fcmk\u00fcn olmad\u0131\u011f\u0131ndan, kilo art\u0131\u015f\u0131n\u0131n temel nedeni a\u00e7\u0131klanamam\u0131\u015ft\u0131r. Fakat konuyla ilgili ileri s\u00fcr\u00fclen teorilerden birka\u00e7\u0131 \u015fu \u015fekildedir; kat\u0131l\u0131mc\u0131lar g\u00fcnl\u00fck fiziksel aktivitelerini fark etmeden azaltm\u0131\u015f olabilir veya d\u00fczenli egzersiz s\u0131ras\u0131nda harcad\u0131klar\u0131 ekstra kaloriyi bast\u0131rmak i\u00e7in daha fazla yemi\u015f olabilirler.<\/p>\n

Sonu\u00e7 Olarak Zay\u0131flamak i\u00e7in Diyet mi? Spor mu?<\/h3>\n

Sonu\u00e7 olarak, \u201cNas\u0131l kilo verebilirim?\u201d sorusunun cevab\u0131 tek ba\u015f\u0131na spor olmayabilir. E\u011fer kilo almaya ba\u015flad\u0131\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z da spor yapmay\u0131 b\u0131rakmaman\u0131z gerekmektedir. \u00c7\u00fcnk\u00fc d\u00fczenli olarak spor yapmak sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in \u00f6nemlidir. \u00d6nemli olan ince de\u011fil, sa\u011fl\u0131kl\u0131 bir v\u00fccuda sahip olmakt\u0131r. Baz\u0131 durumlarda kas kazan\u0131m\u0131 da tart\u0131ya ekstra rakamlar eklenmesine neden olur fakat kas k\u00fctlesinin hacmi ya\u011f k\u00fctlesinden az oldu\u011fundan incelirsiniz.<\/p>\n

Zay\u0131flamak i\u00e7in, tart\u0131da g\u00f6r\u00fcnen rakama ba\u011f\u0131ml\u0131 olmadan, sa\u011fl\u0131kl\u0131 olmay\u0131 hedeflemeniz ve daha sa\u011fl\u0131kl\u0131 beslenmeli ve d\u00fczenli olarak spor yapman\u0131z gerekmektedir. Bu s\u00fcre\u00e7te \u00f6nemli olan \u015fey h\u0131zl\u0131 kilo vermek de\u011fil, sa\u011fl\u0131kl\u0131 diyet programlar\u0131 ile sa\u011fl\u0131kl\u0131 kilo verme ba\u015far\u0131s\u0131n\u0131 g\u00f6sterebilmektir.<\/p>\n

Ara\u015ft\u0131rman\u0131n ilgin\u00e7 sonu\u00e7lar\u0131ndan biri ise, sonunda kilo vermeyi ba\u015faran kad\u0131nlar, ara\u015ft\u0131rman\u0131n ilk 4 haftas\u0131ndan sonra kilo vermeye ba\u015flam\u0131\u015ft\u0131r. Bu durum e\u011fer kilo vermek istiyorsan\u0131z, egzersizin etkilerini 4 hafta sonra g\u00f6rebilece\u011finizi ortaya koymaktad\u0131r. E\u011fer haftalar ge\u00e7mesine ra\u011fmen herhangi bir farkl\u0131l\u0131k g\u00f6zlemlemiyorsan\u0131z, baz\u0131 davran\u0131\u015flar\u0131n\u0131z\u0131 de\u011fi\u015ftirmeyi deneyebilirsiniz. B\u00f6ylece kilo verme ser\u00fcveninizin daha etkili bir \u015fekilde ilerledi\u011fini g\u00f6receksiniz.<\/p>\n

D\u00fczenli olarak spor yap\u0131yor fakat spordan \u00f6nce ne yemeli ne kadar s\u00fcre \u00f6nce yemeli gibi sorulara yan\u0131t bulam\u0131yorsan\u0131z\u00a0Spordan \u00d6nce ve Sonra Ne Yemeli<\/a> ?\u00a0makalemizi inceleyebilirsiniz.<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"

Zay\u0131flamak i\u00e7in, her g\u00fcn \u201cDiyete ba\u015fl\u0131yorum!\u201d diye uyan\u0131yor, h\u0131zl\u0131 zay\u0131flama vaatleri bulunan diyetler deniyor, nas\u0131l kilo verebilirim diye fitness beslenme program\u0131, zay\u0131flamak i\u00e7in egzersizler ar\u0131yor veya spor yapmadan kilo vermek i\u00e7in u\u011fra\u015f\u0131yorsan\u0131z, siz de bu yolculukta zorlanan bireyler aras\u0131ndas\u0131n\u0131z. Baz\u0131 insanlar i\u00e7in spor salonuna gitmek, 3 dilim pastay\u0131 reddetmekten daha kolayd\u0131r. Fakat bir\u00e7ok insan i\u00e7in…<\/p>\n","protected":false},"author":2,"featured_media":12796,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"yoast_head":"\nZay\u0131flamak i\u00e7in Spor mu Diyet mi? - Diyetisyen Co\u015fku Mutlu<\/title>\n<meta name=\"description\" content=\"Zay\u0131flamak i\u00e7in at\u0131lan ad\u0131mlar saymakla bitmeyecek kadar \u00e7oktur. 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