{"id":5530,"date":"2023-10-01T06:05:22","date_gmt":"2023-10-01T06:05:22","guid":{"rendered":"https:\/\/fitnesses.app\/?p=5530"},"modified":"2023-12-10T08:38:13","modified_gmt":"2023-12-10T08:38:13","slug":"how-to-get-rid-of-evening-overeating","status":"publish","type":"post","link":"https:\/\/www.fitnesses.app\/sr\/how-to-get-rid-of-evening-overeating\/","title":{"rendered":"Kako da se oslobodite ve\u010dernjeg prejedanja"},"content":{"rendered":"<h1 class=\"wp-block-heading has-text-align-center has-secondary-background-color has-text-color has-background\" style=\"color:#000000\">Kako da se oslobodite ve\u010dernjeg prejedanja<\/h1>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">Ve\u010dernje prejedanje mo\u017ee biti uobi\u010dajen izazov za mnoge ljude, ali postoji nekoliko strategija koje mo\u017eete primeniti da biste to spre\u010dili:<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong> Planirajte uravnote\u017eene obroke:<\/strong>  Pobrinite se da jedete uravnote\u017eene obroke tokom dana. Uklju\u010dite me\u0161avinu proteina, zdravih masti, vlakana i ugljenih hidrata da biste bili zadovoljni i odr\u017eali stabilan nivo \u0161ec\u0301era u krvi. Ako koristite Fitnesses aplikaciju, onda ne morate brinuti o ovome.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Redovni raspored obroka<\/strong>: Dr\u017eite se redovnog rasporeda obroka. Ovo vam mo\u017ee pomoc\u0301i da reguli\u0161ete glad i smanjite \u017eelju za prejedanjem uve\u010de.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Izbegavajte gladovanje:<\/strong> Izbegavajte ekstremno ograni\u010denje kalorija tokom dana, jer to mo\u017ee dovesti do intenzivne ve\u010dernje \u017eudnje. Ciljajte na stalan i odr\u017eiv unos kalorija.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Svesnost tokom jedenja:<\/strong> Izbegavajte da jedete ispred televizora ili ra\u010dunara, jer to mo\u017ee dovesti do nesvesnog prejedanja. Sipajte sebi porciju hrane i uklonite serpu iz blizine, jedite u miru bez distrakcija.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Ostanite hidrirani:<\/strong>Ponekad se \u017ee\u0111 mo\u017ee zameniti sa gla\u0111u. Pijte vodu tokom dana da ostanete hidrirani i poku\u0161ajte da popijete \u010da\u0161u vode pre nego \u0161to posegnete za u\u017einom uve\u010de.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"960\" height=\"540\" src=\"https:\/\/fitnesses.app\/wp-content\/uploads\/2023\/10\/2-1.webp\" alt=\"\" class=\"wp-image-5531\"\/><\/figure>\n<\/div>\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Priprema porcije:<\/strong> Ako planirate grickanje uve\u010de, unapred odmerite porciju da biste izbegli nesvesno prejedanje iz velikih kesa ili posuda.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Izaberite grickalice bogate hranljivim sastojcima<\/strong>: Odlu\u010dite se za zdrave grickalice uve\u010de, kao \u0161to je gr\u010dki jogurt sa bobicama, mala \u0161aka ora\u0161astih plodova ili na\u0161 #1:\n<strong>Suncokret u ljusci<\/strong> \u2013 otvaranjem ljuske dobijamo u\u017eitak da radimo ne\u0161to i smanjuje nam se tenzija tokom gledanja TV, a za sat vremena mo\u017eete pojesti tek 200kcal suncokreta nasuprot 2000kcal koliko mo\u017eete uneti slatki\u0161ima i slanim grickalicama.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"960\" height=\"540\" src=\"https:\/\/fitnesses.app\/wp-content\/uploads\/2023\/10\/3-1.webp\" alt=\"\" class=\"wp-image-5532\"\/><\/figure>\n<\/div>\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong> Ograni\u010dite hranu nad kojom nemate kontrolu:<\/strong>  Ako postoje odre\u0111ene namirnice koje izazivaju prejedanje uve\u010de, razmislite o ograni\u010davanju njihovog prisustva u va\u0161em domu ili pronala\u017eenju zdravije alternative.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong> Ostanite aktivni:<\/strong>  Uklju\u010dite se u fizi\u010dku aktivnost tokom dana. Redovno ve\u017ebanje mo\u017ee pomoc\u0301i u regulisanju apetita i pobolj\u0161anju raspolo\u017eenja, smanjujuc\u0301i \u017eelju za prejedanjem.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong> Identifikujte okida\u010de prejedanja:<\/strong>  Vodite dnevnik hrane da biste identifikovali obrasce ili emocionalne okida\u010de za ve\u010dernje prejedanje. Razumevanje za\u0161to se prejedate mo\u017ee vam pomoc\u0301i da razvijete strategije za re\u0161avanje tih okida\u010da.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"960\" height=\"540\" src=\"https:\/\/fitnesses.app\/wp-content\/uploads\/2023\/10\/15.webp\" alt=\"\" class=\"wp-image-5536\"\/><\/figure>\n<\/div>\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Operite zube:<\/strong> Pranje zuba posle ve\u010dere mo\u017ee poslu\u017eiti kao signal da je jelo za dan zavr\u0161eno i obeshrabriti dalje grickanje.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Tehnike opu\u0161tanja:<\/strong> Ve\u017ebajte tehnike opu\u0161tanja kao \u0161to su duboko disanje, meditacija ili joga uve\u010de da biste smanjili stres i emocionalno prejedanje.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Planirajte distrakciju:<\/strong> Planirajte ugodne ve\u010dernje aktivnosti koje ne uklju\u010duju jelo, kao \u0161to su \u010ditanje, kupanje ili odlazak u laganu \u0161etnju. Mo\u017ee vam \u010dak i igranje igrica biti od pomo\u0107i, u su\u0161tini bilo \u0161ta \u0161to vas zabavlja.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"960\" height=\"540\" src=\"https:\/\/fitnesses.app\/wp-content\/uploads\/2023\/10\/4.webp\" alt=\"\" class=\"wp-image-5533\"\/><\/figure>\n<\/div>\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Obezbedite adekvatan san:<\/strong> Nedostatak sna remeti hormone gladi i povec\u0301ava \u017eudnju. Ciljajte na 7-9 sati kvalitetnog sna po noc\u0301i. Nedostatkom sna, telo kroz hranu tra\u017ei energiju koju nije dobilo snom i pove\u0107ava \u017eudnju za visoko kalori\u010dnom hranom.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Potra\u017eite podr\u0161ku:<\/strong> Ako je ve\u010dernje prejedanje stalni problem, razmislite o tra\u017eenju podr\u0161ke od registrovanog dijeteti\u010dara, terapeuta ili grupe podr\u0161ke specijalizovane za pona\u0161anje u ishrani.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">Zapamtite da su sva\u010diji obrasci ishrane jedinstveni, tako da c\u0301e mo\u017eda biti potrebno nekoliko poku\u0161aja i gre\u0161aka da biste prona\u0161li strategije koje vam najbolje odgovaraju. Zato je najbolje voditi dnevnik ishrane i u\u010diti o svojim obrascima pona\u0161anja. Budite strpljivi sa sobom i fokusirajte se na postepene, odr\u017eive promene u svojim navikama u ishrani.<\/p>","protected":false},"excerpt":{"rendered":"<p>How to get rid of evening overeating Overeating in the evening can be a common challenge for many people, but there are a few strategies you can implement to prevent [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5534,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[65,172,141,146],"tags":[160,215,214,216],"class_list":["post-5530","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-fitness-tips","category-food","category-lifestyle","tag-diet","tag-dinner","tag-overeating","tag-tips"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to get rid of evening 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