{"id":4097,"date":"2026-01-29T02:06:05","date_gmt":"2026-01-29T02:06:05","guid":{"rendered":"https:\/\/bihavadis.com\/?p=4097"},"modified":"2026-01-29T02:06:05","modified_gmt":"2026-01-29T02:06:05","slug":"fazla-kilolarindan-sikayetci-olanlara-oneriler","status":"publish","type":"post","link":"https:\/\/bihavadis.com\/index.php\/2026\/01\/29\/fazla-kilolarindan-sikayetci-olanlara-oneriler\/","title":{"rendered":"Fazla kilolar\u0131ndan \u015fikayet\u00e7i olanlara \u00f6neriler"},"content":{"rendered":"
<\/div>\n

Bayram sonras\u0131 ne kadar erken zamanda kilo verilmeye ba\u015flan\u0131rsa al\u0131nan kilolardan o kadar kolay kurtulman\u0131n m\u00fcmk\u00fcn olabilece\u011fine dikkat \u00e7eken Beslenme ve Diyet Uzman\u0131 Hilal Karaca, kilo vermeye yard\u0131mc\u0131 olacak tavsiyelerde bulundu.<\/p>\n

YETERL\u0130 M\u0130KTARDA SU \u0130\u00c7\u0130N<\/strong><\/b><\/p>\n

V\u00fccudun d\u00fczenli \u00e7al\u0131\u015fmas\u0131 i\u00e7in ve ya\u011f metabolizman\u0131z\u0131 d\u00fczenlemek i\u00e7in mutlaka g\u00fcnde 2-2,5 litre su i\u00e7ilmesi gerekti\u011fini ifade eden Uzm. Dyt. Hilal Karaca, \u201cBol su i\u00e7mek ayn\u0131 zamanda daha tok hissetmenizi sa\u011flayaca\u011f\u0131 i\u00e7in daha az yemek yemenize yard\u0131mc\u0131 olur. Ayr\u0131ca,\u00a0yemekten yar\u0131m saat \u00f6nce i\u00e7ilen su sindirimin de kolayla\u015fmas\u0131n\u0131 sa\u011flar.\u201d<\/strong> dedi.<\/p>\n

DAHA FAZLA HAREKET ED\u0130N<\/strong><\/b><\/p>\n

Kilo vermek i\u00e7in mutlaka fiziksel olarak daha aktif olmak gerekti\u011finin alt\u0131n\u0131 \u00e7izen Uzm. Dyt. Karaca, “Fiziksel aktivitenizi artt\u0131rmak v\u00fccudunuzun enerji harcamas\u0131n\u0131 art\u0131r\u0131r ve b\u00f6ylece kilo vermeniz kolayla\u015f\u0131r. Haftada 3 g\u00fcn 1 saat h\u0131zl\u0131 tempoda y\u00fcr\u00fcy\u00fc\u015f ya\u011f y\u0131k\u0131m\u0131na yard\u0131mc\u0131 olacakt\u0131r. Fakat beslenmenize dikkat etmedi\u011finiz s\u00fcrece yapt\u0131\u011f\u0131n\u0131z fiziksel aktivite bo\u015fa gidece\u011fini unutmay\u0131n. Bu nedenle hem hareket etmeye, hem de beslenmeye dikkat etmek gerekir.”<\/strong> diye konu\u015ftu.<\/p>\n

L\u0130F T\u00dcKET\u0130M\u0130N\u0130 ARTIRIN<\/strong><\/b><\/p>\n

Lif y\u00f6n\u00fcnden zengin besinlerin hem uzun s\u00fcre tok tutucu hem de ba\u011f\u0131rsaklar\u0131 \u00e7al\u0131\u015ft\u0131r\u0131c\u0131 \u00f6zelli\u011fi bulundu\u011funu anlatan Uzm. Dyt. Karaca, “Bu da kilo kayb\u0131n\u0131 destekliyor. Bu nedenle \u00f6\u011f\u00fcnlerde taze meyve ve sebzeler, tam tah\u0131ll\u0131 besinler ve kuru baklagiller gibi lif a\u00e7\u0131s\u0131ndan zengin besinleri tercih edin.” <\/strong>dedi.<\/p>\n

HAZIR GIDALARDAN UZAK DURUN<\/strong><\/b><\/p>\n

Kilo almaya neden olan \u00fcr\u00fcnler aras\u0131nda haz\u0131r g\u0131dalar\u0131n ilk s\u0131rada geldi\u011fini hat\u0131rlatan Dyt. Hilal Karaca, “Haz\u0131r g\u0131dalar\u0131n b\u00fcy\u00fck bir k\u0131sm\u0131 gere\u011finden fazla \u015feker ve ya\u011fa sahip oldu\u011fu i\u00e7in kilo kontrol\u00fcn\u00fc sa\u011flamak istiyorsan\u0131z, bu \u00fcr\u00fcnleri hayat\u0131n\u0131zdan \u00e7\u0131karmal\u0131s\u0131n\u0131z. Bunlar\u0131n yerine lif i\u00e7eri\u011fi y\u00fcksek sa\u011fl\u0131kl\u0131 besinleri tercih edin.”<\/strong> ifadelerini kulland\u0131.<\/p>\n

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<\/div>\n<\/div>\n

HER \u00d6\u011e\u00dcN\u00dcN\u00dcZDE YE\u015e\u0130LL\u0130K VE SEBZE BULUNDURUN<\/strong><\/b><\/p>\n

Uzm. Dyt. Hilal Karaca, ye\u015fillik ve sebzeler hakk\u0131nda ise \u015funlar\u0131 s\u00f6yledi:<\/p>\n

“\u0130\u00e7indeki lif sayesinde sizi daha uzun tok tutacak, ayn\u0131 zamanda vitamin ve mineral zenginli\u011fi ile sizi daha sa\u011fl\u0131kl\u0131 yapacakt\u0131r. \u00d6\u011f\u00fcnlerde protein ya\u011f ve karbonhidrat dengesi son derece \u00f6nem ta\u015f\u0131yor. Bu nedenle \u00f6n\u00fcn\u00fczdeki taba\u011f\u0131n yar\u0131s\u0131 protein ve ya\u011fdan, di\u011fer yar\u0131s\u0131n\u0131n da sebzelerden olu\u015fmas\u0131na dikkat etmek gerekiyor. Elbette ekmek, bulgur gibi tah\u0131llar\u0131n da unutulmamas\u0131 \u00f6nem ta\u015f\u0131yor.”<\/strong><\/p>\n

SA\u011eLIKLI BESLENME SAATLER\u0130 OLU\u015eTURUN<\/strong><\/b><\/p>\n

Her g\u00fcn mutlaka ana ve ara \u00f6\u011f\u00fcn (aralar\u0131nda 2-3 saat fark olacak \u015fekilde) d\u00fczeninin hayata ge\u00e7irilmesinin \u00f6nemine dikkat \u00e7eken Uzm. Dyt. Karaca, “D\u00fczenli beslenmenin v\u00fccudunuzun ya\u011f y\u0131k\u0131m\u0131na yard\u0131mc\u0131 olacak ve d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flayacak. Bu sayede sadece belirli bir d\u00f6nem de\u011fil her zaman do\u011fru \u015fekilde beslenmenin m\u00fcmk\u00fcn olabilecek.” <\/strong>dedi.<\/p>\n

KAHVALTIYI ATLAMAYIN<\/strong><\/b><\/p>\n

Kahvalt\u0131 metabolizmay\u0131 \u00e7al\u0131\u015ft\u0131rarak v\u00fccudu uyand\u0131rd\u0131\u011f\u0131 i\u00e7in kahvalt\u0131n\u0131n kesinlikle atlamamas\u0131 konusunda uyaran Uzm. Dyt. Karaca, \u015f\u00f6yle devam etti:<\/p>\n

\u201cBunu sa\u011flayabilmek i\u00e7in her zaman b\u00fcy\u00fck bir kahvalt\u0131 olmas\u0131na gerek bulunmuyor. Bunun yerine \u00f6rne\u011fin, meyve ve s\u00fct ya da kepekli ekmek ve beyaz peynirden olu\u015fan bir tost gibi k\u00fc\u00e7\u00fck bir kahvalt\u0131 da yeterli olabilmektedir.\u201d<\/strong><\/p>\n

HAFTADA 2 G\u00dcN BALIK T\u00dcKET\u0130N<\/strong><\/b><\/p>\n

Bal\u0131k i\u00e7eri\u011findeki omega-3 sayesinde v\u00fccudunuzun \u00e7al\u0131\u015fma fonksiyonlar\u0131n\u0131 d\u00fczenleyerek sa\u011fl\u0131kl\u0131 kiloya ula\u015fmaya yard\u0131mc\u0131 olan g\u0131dalar aras\u0131nda yer ald\u0131\u011f\u0131n\u0131 s\u00f6yleyen Uzm. Dyt. Hilal Karaca, bu nedenle haftada mutlaka iki g\u00fcn bal\u0131k t\u00fcketmeye \u00f6zen g\u00f6stermek gerekti\u011fini belirtti. Karaca, pi\u015firme \u015feklinin de \u0131zgara ya da f\u0131r\u0131nda olmas\u0131n\u0131n yarar sa\u011flayaca\u011f\u0131n\u0131n alt\u0131n\u0131 \u00e7izdi.<\/p>\n

HAMUR \u0130\u015eLER\u0130NDEN UZAK DURUN<\/strong><\/b><\/p>\n

Hamur i\u015flerinin zarar\u0131na dikkat \u00e7eken Uzm. Dyt. Hilal Karaca \u015f\u00f6yle devam etti:<\/p>\n

“Her ne kadar bizim yemek k\u00fclt\u00fcr\u00fcm\u00fczde hamur i\u015flerinin \u00e7ok \u00f6nemli bir yeri bulunma da kilo vermek isteniyorsa bu \u00fcr\u00fcnlerden \u00f6zellikle uzak durmak gerekiyor. Zira po\u011fa\u00e7a, b\u00f6rek ve a\u00e7ma gibi g\u00fcn\u00fcn her saatinde t\u00fcketilebilen \u00fcr\u00fcnler \u00e7ok fazla kaloriye sahip oldu\u011fu i\u00e7in kilo almaya neden oluyor.”<\/strong><\/p>\n

UYKU SAAT\u0130N\u0130Z\u0130 D\u00dcZENLEY\u0130N<\/strong><\/b><\/p>\n

Dyt. Hilal Karaca, beslenme ve egzersiz ile beraber d\u00fczenli ve kaliteli bir uyku d\u00fczeninin de kilo kontrol\u00fc i\u00e7in \u00e7ok \u00f6nemli oldu\u011funun alt\u0131n\u0131 \u00e7izerek, \u015fu bilgileri verdi:<\/p>\n

\u201cMetabolizman\u0131z\u0131n d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 ve i\u015ftah kontrol\u00fc i\u00e7in yani sa\u011fl\u0131kl\u0131 bir kilo i\u00e7in uykunuzun d\u00fczenli ve kaliteli olmas\u0131na \u00f6zen g\u00f6sterin. Bu nedenle g\u00fcnde 7-8 saat uyumaya ve m\u00fcmk\u00fcn oldu\u011funca ayn\u0131 saatlerde yatmaya \u00e7al\u0131\u015f\u0131n. Uykuya ge\u00e7i\u015f s\u00fcresinde s\u0131k\u0131nt\u0131 ya\u015farsan\u0131z da melisa, t\u0131bbi papatya gibi bitki \u00e7aylar\u0131ndan yararlanabilirsiniz.”<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Kalorili \u00fcr\u00fcnler ve de\u011fi\u015fen beslenme d\u00fczeni sonras\u0131 kilo alman\u0131n ka\u00e7\u0131n\u0131lmaz oldu\u011funu ifade eden Beslenme ve Diyet Uzman\u0131 Karaca, kilo vermeye yard\u0131mc\u0131 olacak 10 \u00f6neriyi s\u0131ralad\u0131.<\/p>\n","protected":false},"author":1,"featured_media":4098,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[667,725,454,304],"class_list":["post-4097","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-beslenme","tag-karaca","tag-kilo","tag-saat"],"_links":{"self":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/4097","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/comments?post=4097"}],"version-history":[{"count":1,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/4097\/revisions"}],"predecessor-version":[{"id":4100,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/4097\/revisions\/4100"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media\/4098"}],"wp:attachment":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media?parent=4097"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/categories?post=4097"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/tags?post=4097"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}