{"id":32508,"date":"2026-09-07T08:19:14","date_gmt":"2026-09-07T08:19:14","guid":{"rendered":"https:\/\/akdenizolay.com.tr\/index.php\/2026\/09\/07\/yaz-bitti-kilo-verme-telasi-basladi-ancak\/"},"modified":"2026-09-07T08:19:14","modified_gmt":"2026-09-07T08:19:14","slug":"yaz-bitti-kilo-verme-telasi-basladi-ancak","status":"publish","type":"post","link":"https:\/\/akdenizolay.com.tr\/index.php\/2026\/09\/07\/yaz-bitti-kilo-verme-telasi-basladi-ancak\/","title":{"rendered":"Yaz bitti, kilo verme tela\u015f\u0131 ba\u015flad\u0131, ancak!"},"content":{"rendered":"

Yaz aylar\u0131nda de\u011fi\u015fen beslenme ve ya\u015fam d\u00fczeni, tatil d\u00f6n\u00fc\u015f\u00fcnde kilo art\u0131\u015f\u0131yla sonu\u00e7lanabiliyor. Tatil sonras\u0131 tart\u0131da g\u00f6r\u00fclen birka\u00e7 kiloyu h\u0131zl\u0131ca vermek isteyenlerin ba\u015fvurdu\u011fu \u015fok diyetler ise kal\u0131c\u0131 \u00e7\u00f6z\u00fcm yerine sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan \u00e7e\u015fitli sorunlara yol a\u00e7abiliyor.\u00a0Ac\u0131badem Taksim Hastanesi Beslenme ve Diyet Uzman\u0131 Bensu Eny\u00fcksek<\/strong>\u00a0\u201cTatil d\u00f6n\u00fc\u015f\u00fcnde tart\u0131da g\u00f6r\u00fclen kilo art\u0131\u015f\u0131 bir\u00e7ok ki\u015fiyi sosyal medyada k\u0131sa s\u00fcrede y\u00fcksek miktarda kilo kayb\u0131 vaat eden \u015fok diyetlere y\u00f6neltebiliyor. Ancak \u015fok diyetler s\u00fcrd\u00fcr\u00fclebilir olmad\u0131\u011f\u0131 gibi, ki\u015fiyi sa\u011fl\u0131\u011f\u0131ndan bile edebiliyor. Oysa h\u0131zl\u0131 sonu\u00e7lar yerine s\u00fcrd\u00fcr\u00fclebilir ve dengeli beslenmeye dikkat ederek, ihtiya\u00e7lar\u0131n\u0131za uygun \u015fekilde beslenme plan\u0131yla sa\u011fl\u0131kl\u0131 kilo verebilirsiniz\u201d diyor. Beslenme ve Diyet Uzman\u0131 Eny\u00fcksek, tatil sonras\u0131 sa\u011fl\u0131kl\u0131 kilo vermenin 9 p\u00fcf noktas\u0131n\u0131 anlatt\u0131, \u00f6nemli uyar\u0131lar ve \u00f6nerilerde bulundu.\u00a0<\/p>\n

\u00a0Her g\u00fcn hareket edin<\/strong><\/p>\n

Tatil sonras\u0131nda y\u00fcr\u00fcy\u00fc\u015f gibi d\u00fczenli fiziksel aktiviteleri yeniden g\u00fcnl\u00fck ya\u015fama dahil etmek, sa\u011fl\u0131kl\u0131 kilo y\u00f6netiminin \u00e7ok \u00f6nemli par\u00e7alar\u0131ndan biri. Orta tempolu y\u00fcr\u00fcy\u00fc\u015f, ki\u015finin sa\u011fl\u0131k ve fiziksel durumuna uygun \u015fekilde d\u00fczenli olarak yap\u0131labilir. Kilo verme s\u00fcrecinde yaln\u0131zca beslenmeye de\u011fil, hareketli bir ya\u015fam tarz\u0131n\u0131n s\u00fcrd\u00fcr\u00fclmesine de \u00f6nem verilmelidir.<\/p>\n

\u00d6\u011f\u00fcn atlamay\u0131n<\/strong><\/p>\n

Kilo verme s\u00fcrecinde \u00f6\u011f\u00fcn atlamak s\u0131k yap\u0131lan hatalardan biri. Yeterli protein, sebze ve meyve, tam tah\u0131ll\u0131 \u00fcr\u00fcnler ve sa\u011fl\u0131kl\u0131 ya\u011flar\u0131n dengeli \u015fekilde yer ald\u0131\u011f\u0131 \u00f6\u011f\u00fcnler; g\u00fcn i\u00e7erisinde olu\u015fabilecek a\u015f\u0131r\u0131 a\u00e7l\u0131klar\u0131n \u00f6nlenmesine katk\u0131 sa\u011flarken, kilo verme s\u00fcrecinin daha s\u00fcrd\u00fcr\u00fclebilir olmas\u0131n\u0131 destekliyor.<\/p>\n

Bol su i\u00e7in<\/strong><\/p>\n

Kilo verme s\u00fcrecinde mutlaka su t\u00fcketilmeli, ancak bir anda de\u011fil, g\u00fcn i\u00e7ine yay\u0131lmal\u0131d\u0131r. \u00a0G\u00fcnl\u00fck su ihtiyac\u0131 ki\u015finin v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kilogram\u0131 ba\u015f\u0131na yakla\u015f\u0131k 30\u201335 ml<\/strong>\u00a0\u00fczerinden hesaplanabilir. \u00d6rne\u011fin; 70 kg a\u011f\u0131rl\u0131\u011f\u0131ndaki bir ki\u015finin g\u00fcnl\u00fck su ihtiyac\u0131 yakla\u015f\u0131k\u00a02,1\u20132,5 litre<\/strong>\u00a0olmakla birlikte hava s\u0131cakl\u0131\u011f\u0131, fiziksel aktivite, terleme ve ki\u015finin sa\u011fl\u0131k durumuna g\u00f6re bu miktar de\u011fi\u015febilir.<\/p>\n

\u00a0Yeterli ve kaliteli uyuyun<\/strong><\/p>\n

Uyku d\u00fczeninin bozulmas\u0131, i\u015ftah ve enerji dengesiyle ili\u015fkili mekanizmalar\u0131 etkileyerek kilo y\u00f6netimini zorla\u015ft\u0131rabiliyor. Tatil d\u00f6neminde de\u011fi\u015fen yat\u0131\u015f ve kalk\u0131\u015f saatlerinin ard\u0131ndan d\u00fczenli uyku rutinine d\u00f6nmek \u00f6nem ta\u015f\u0131yor. Yeterli ve kaliteli uyku, sa\u011fl\u0131kl\u0131 beslenme ve d\u00fczenli fiziksel aktiviteyle birlikte kilo y\u00f6netiminin \u00f6nemli bile\u015fenlerinden biri.\u00a0<\/strong><\/p>\n

Tart\u0131daki art\u0131\u015f\u0131 dert etmeyin<\/strong><\/p>\n

Tatil d\u00f6n\u00fc\u015f\u00fcnde tart\u0131da g\u00f6r\u00fclen kilolar\u0131n tamam\u0131 ya\u011f dokusundaki art\u0131\u015ftan kaynaklanm\u0131yor. Tatil s\u00fcrecinde beslenme, uyku ve ba\u011f\u0131rsak d\u00fczeninin de\u011fi\u015fmesi v\u00fccutta ge\u00e7ici s\u0131v\u0131 tutulmas\u0131na yol a\u00e7abildi\u011finden dolay\u0131 tart\u0131da birka\u00e7 kilo fazla g\u00f6rmek, hemen \u00e7ok kat\u0131 bir diyet uygulamak gerekti\u011fi anlam\u0131na gelmiyor. \u00d6ncelikle beslenme d\u00fczenine d\u00f6nmek ve v\u00fccuda biraz zaman tan\u0131mak gerekiyor.<\/p>\n

Tatl\u0131y\u0131 tamamen yasaklamay\u0131n<\/strong><\/p>\n

Tatil sonras\u0131nda dondurma, tatl\u0131 ve at\u0131\u015ft\u0131rmal\u0131klar\u0131 tamamen yasaklamak s\u0131k yap\u0131lan hatalardan biri. Sa\u011fl\u0131kl\u0131 beslenmede \u00f6nemli olan tek bir besini tamamen hayat\u0131m\u0131zdan \u00e7\u0131karmak yerine, t\u00fcketim s\u0131kl\u0131\u011f\u0131na ve porsiyon miktar\u0131na dikkat etmek. B\u00f6yle bir yakla\u015f\u0131m, beslenme d\u00fczeninin uzun vadede s\u00fcrd\u00fcr\u00fclebilir olmas\u0131na katk\u0131 sa\u011fl\u0131yor.<\/p>\n

G\u00fcnl\u00fck beslenme d\u00fczeninizi olu\u015fturun<\/strong><\/p>\n

Tatil sonras\u0131nda ilk hedef h\u0131zl\u0131 kilo vermek de\u011fil, g\u00fcnl\u00fck beslenme ve ya\u015fam rutinini yeniden olu\u015fturmak olmal\u0131. D\u00fczenli \u00f6\u011f\u00fcnlere d\u00f6nmek, yeterli su i\u00e7mek, sebze ve meyve t\u00fcketimini art\u0131rmak, yeterli protein almak, tam tah\u0131ll\u0131 \u00fcr\u00fcnleri tercih etmek ve fiziksel aktiviteyi g\u00fcnl\u00fck ya\u015fama yeniden dahil etmek bu s\u00fcrecin temel ad\u0131mlar\u0131n\u0131 olu\u015fturuyor.<\/p>\n

Porsiyonlar\u0131n\u0131za dikkat edin<\/strong><\/p>\n

Beslenme d\u00fczeninize d\u00f6nerken porsiyon miktarlar\u0131na dikkat etmek, taba\u011f\u0131 sebze ve salata gibi besinlerle \u00e7e\u015fitlendirmek ve yeterli protein ile tam tah\u0131ll\u0131 besinlere dengeli \u015fekilde yer vermek kilo y\u00f6netimini destekleyebilir. Ama\u00e7 kendini a\u00e7 b\u0131rakmak de\u011fil, enerji ve besin \u00f6gesi ihtiyac\u0131n\u0131 kar\u015f\u0131layacak dengeli bir d\u00fczen olu\u015fturmakt\u0131r.\u00a0<\/strong><\/p>\n

\u015eok diyetlerden uzak durun<\/strong><\/p>\n

Beslenme ve Diyet Uzman\u0131 Bensu Eny\u00fcksek, tatil sonras\u0131nda yap\u0131lan en yayg\u0131n hatalardan birinin \u015fok diyetlere y\u00f6nelmek oldu\u011funu belirterek \u015f\u00f6yle konu\u015fuyor: \u201cSosyal medyada k\u0131sa s\u00fcrede h\u0131zl\u0131 kilo kayb\u0131 vaadlerine aldanmamal\u0131, \u015fok diyetler yerine, fiziksel aktivite d\u00fczeyi, ya\u015f, cinsiyet, mevcut kilo, sa\u011fl\u0131k durumu ve beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131z de\u011ferlendirilerek s\u00fcrd\u00fcr\u00fclebilir beslenme plan\u0131 olu\u015fturulmal\u0131d\u0131r. \u00d6\u011f\u00fcn atlamak, karbonhidratlar\u0131 tamamen hayat\u0131m\u0131zdan \u00e7\u0131karmak, yaln\u0131zca salata veya s\u0131v\u0131 t\u00fcketmek gibi y\u00f6ntemler k\u0131sa vadede tart\u0131da d\u00fc\u015f\u00fc\u015f sa\u011flayabilse de s\u00fcrd\u00fcr\u00fclebilir de\u011fildir. \u00dcstelik g\u00fcnl\u00fck enerji ve besin \u00f6gesi ihtiya\u00e7lar\u0131n\u0131n yeterince kar\u015f\u0131lanamamas\u0131na ve sa\u011fl\u0131\u011f\u0131n bozulmas\u0131na neden olur.\u201d<\/p>\n

\u00a0<\/p>\n

Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"

Yaz aylar\u0131nda de\u011fi\u015fen beslenme ve ya\u015fam d\u00fczeni, tatil d\u00f6n\u00fc\u015f\u00fcnde kilo art\u0131\u015f\u0131yla sonu\u00e7lanabiliyor.<\/p>\n","protected":false},"author":1,"featured_media":32509,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23],"tags":[],"class_list":["post-32508","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/32508","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=32508"}],"version-history":[{"count":1,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/32508\/revisions"}],"predecessor-version":[{"id":32510,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/32508\/revisions\/32510"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/media\/32509"}],"wp:attachment":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=32508"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=32508"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=32508"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}