{"id":5546,"date":"2023-10-02T03:34:14","date_gmt":"2023-10-02T03:34:14","guid":{"rendered":"https:\/\/fitnesses.app\/?p=5546"},"modified":"2023-12-09T19:00:29","modified_gmt":"2023-12-09T19:00:29","slug":"how-to-eat-on-time-and-prevent-overeating-later","status":"publish","type":"post","link":"https:\/\/www.fitnesses.app\/sr\/how-to-eat-on-time-and-prevent-overeating-later\/","title":{"rendered":"Kako jesti na vreme i spre\u010diti kasnije prejedanje"},"content":{"rendered":"<h1 class=\"wp-block-heading has-text-align-center has-secondary-background-color has-text-color has-background\" style=\"color:#000000\">Kako jesti na vreme i spre\u010diti kasnije prejedanje<\/h1>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">Preskakanje obroka mo\u017ee imati negativne efekte na va\u0161e zdravlje, uklju\u010dujuc\u0301i fluktuacije nivoa energije, promene raspolo\u017eenja i prejedanje kasnije tokom dana. Ako \u017eelite da prestanete da preska\u010dete obroke i uspostavite zdraviju rutinu ishrane, evo nekoliko koraka koje mo\u017eete preduzeti:<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong> Planirajte svoje obroke:<\/strong>  Odvojite nekoliko minuta svakog dana ili nedelje da planirate svoje obroke i u\u017eine. Ako znate \u0161ta c\u0301ete jesti unapred, mo\u017eete lak\u0161e da se pridr\u017eavate redovnog rasporeda ishrane.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Podesite alarme ili podsetnike:<\/strong> Koristite alarme ili podsetnike na telefonu da se podstaknete da jedete u redovnim intervalima. Ovo vam mo\u017ee pomoc\u0301i da razvijete naviku da jedete na vreme.<\/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\/2-3.webp\" alt=\"\" class=\"wp-image-5547\"\/><\/figure>\n<\/div>\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Po\u010dnite sa malim obrocima:<\/strong> Ako niste navikli da jedete redovno, po\u010dnite sa malim, uravnote\u017eenim obrocima u dosledno vreme. Postepeno povec\u0301avajte veli\u010dinu porcija kako se va\u0161e telo prilago\u0111ava.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Pakovanje u\u017eina:<\/strong> Imajte pri ruci zdravu u\u017einu koja se mo\u017ee jesti \u201cs nogu\u201d, kao \u0161to su ora\u0161asti plodovi, vo\u0107e, proteinske \u010dokoladice. Tako\u0111e mo\u017eete poneti i ka\u010dkavalj i sli\u010dne masne sireve jer su prepuni proteina i masti koji \u0107e vam dati sitost, a ne kvare se lako. Ako imate lako dostupnu u\u017einu, to vas mo\u017ee spre\u010diti da preska\u010dete obroke kada ste zauzeti.<\/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\/3-3.webp\" alt=\"\" class=\"wp-image-5548\"\/><\/figure>\n<\/div>\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Kreirajte rutinu:<\/strong> Uspostavite dnevnu rutinu koja uklju\u010duje redovne obroke i u\u017eine. Vremenom c\u0301e ova rutina postati navika.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Jedite pa\u017eljivo:<\/strong> Obratite pa\u017enju na znake gladi u va\u0161em telu. Jedite kada ste gladni, a prestanite kada ste zadovoljni. Izbegavajte da jedete iz dosade ili stresa( Ako ba\u0161 morate grickati od stresa, onda najbolje suncokret u ljusci jer \u0107ete uneti 5-10x manje kalorija nego slatki\u0161ima i slanim grickalicama)<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong> Izbegavajte ekstremne dijete:<\/strong>  Ekstremne dijete ili restriktivni obrasci ishrane mogu dovesti do nepravilnih obroka. Umesto toga, odlu\u010dite se za uravnote\u017eene, odr\u017eive navike u ishrani.<\/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\/1-3.webp\" alt=\"\" class=\"wp-image-5549\"\/><\/figure>\n<\/div>\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Dru\u0161tvena podr\u0161ka:<\/strong> Podelite svoj cilj redovnog konzumiranja obroka sa prijateljima ili \u010dlanovima porodice koji vam mogu pomoc\u0301i da vas podsete da jedete i pru\u017ee ohrabrenje.<\/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 biste ostali hidrirani i pomogli u regulisanju apetita.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph translation-block\"><strong>Potra\u017eite stru\u010dnu pomoc\u0301<\/strong>: Ako se borite sa poremec\u0301enim navikama u ishrani ili imate probleme koji ote\u017eavaju redovno jedenje, razmislite o tra\u017eenju podr\u0161ke od registrovanog dijeteti\u010dara ili terapeuta koji je specijalizovan za poremec\u0301aje u ishrani ili promenu pona\u0161anja.<\/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 razvijanje doslednog obrasca obroka mo\u017ee potrajati i da je u redu da napredujete postepeno. Cilj je uspostaviti rutinu koja odgovara va\u0161em \u017eivotnom stilu i podr\u017eava va\u0161e op\u0161te zdravlje i blagostanje. Budite strpljivi sa sobom dok radite na redovnijim i uravnote\u017eenijim navikama u ishrani.<\/p>","protected":false},"excerpt":{"rendered":"<p>How to eat on time and prevent overeating later Skipping meals can have negative effects on your health, including fluctuations in energy levels, mood swings, and overeating later in the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5550,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[65,172,141,146],"tags":[160,214,217,218,216],"class_list":["post-5546","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-fitness-tips","category-food","category-lifestyle","tag-diet","tag-overeating","tag-skipping-meals","tag-snack","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 eat on time and prevent overeating later<\/title>\n<meta name=\"description\" content=\"Skipping meals has negative effects like fluctuations in energy, mood swings, and overeating later. 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