{"id":10515,"date":"2025-02-08T05:22:24","date_gmt":"2025-02-08T05:22:24","guid":{"rendered":"https:\/\/daivings.lv\/?p=10515"},"modified":"2025-02-08T05:26:48","modified_gmt":"2025-02-08T05:26:48","slug":"ka-es-zaudeju-23-kg-3-menesos-mani-personigie-novajesanas-likumi-un-apnemsanas","status":"publish","type":"post","link":"https:\/\/daivings.lv\/ee\/kuidas-ma-kaotasin-3-kuuga-23-kg-minu-isiklikud-kaalulangetamise-reeglid-ja-resolutsioonid\/","title":{"rendered":"Kuidas ma v\u00f5tsin 3 kuuga alla 23 kg: minu isiklikud kaalulangetamise reeglid ja kohustused"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Professionaalne sukelduja ja toitumisspetsialist K\u0101rlis Krasti\u0146\u0161 jagab Daivings.lv meeskonnaga v\u00e4\u00e4rtuslikku teavet selle kohta, mida teha, kui soovite <strong>vabaneda \u00fclekaalust<\/strong> ja <strong>kaalust alla v\u00f5tta<\/strong>, (Liigne kaal, mis kogunes meie kehasse v\u00e4hemaktiivsetel talvekuudel) ja jagab viit p\u00fchendumise seadust, mida tuleb edu saavutamiseks j\u00e4rgida:<\/p>\n\n\n\n<p class=\"has-very-light-gray-to-cyan-bluish-gray-gradient-background has-background wp-block-paragraph\">Osa sellest v\u00f5ib tunduda vastuoluline, kuid kui inimene, kes oli varem \u00fclekaaluline (110 kg), \u00f5nnestus mul seda v\u00e4hendada 77 kg-ni ja keha rasvaprotsenti 34%-lt 6%-le.<\/p>\n\n\n\n<p class=\"has-very-light-gray-to-cyan-bluish-gray-gradient-background has-background wp-block-paragraph\">Need seadused pole aidanud mitte ainult mind isiklikult, vaid olen neid juba aastaid propageerinud ning aidanud paljusid inimesi \u2013 igas vanuses mehi ja naisi. Ja need reeglid t\u00f6\u00f6tavad v\u00e4ga kiiresti!<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Sisukord<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Sisukorra kuvamine\/peitmine\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">L\u00fclita<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/daivings.lv\/ee\/kuidas-ma-kaotasin-3-kuuga-23-kg-minu-isiklikud-kaalulangetamise-reeglid-ja-resolutsioonid\/#1_Kaloriju_deficits_nav_ilgtermina_risinajums\" >1. Kalorite defitsiit ei ole pikaajaline lahendus<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/daivings.lv\/ee\/kuidas-ma-kaotasin-3-kuuga-23-kg-minu-isiklikud-kaalulangetamise-reeglid-ja-resolutsioonid\/#2_Uzkodas_nepalielina_vielmainu_bet_gan_to_iznicina\" >2. Napsutamine ei kiirenda ainevahetust, vaid tapab selle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/daivings.lv\/ee\/kuidas-ma-kaotasin-3-kuuga-23-kg-minu-isiklikud-kaalulangetamise-reeglid-ja-resolutsioonid\/#3_Tauku_adaptacija_ir_atslega_uz_ilgtspejigu_svara_zudumu\" >3. Rasvaga kohanemine on j\u00e4tkusuutliku kaalukaotuse v\u00f5ti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/daivings.lv\/ee\/kuidas-ma-kaotasin-3-kuuga-23-kg-minu-isiklikud-kaalulangetamise-reeglid-ja-resolutsioonid\/#4_Testejiet_nefantazejiet\" >4. Katsetage, \u00e4rge fantaseerige<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/daivings.lv\/ee\/kuidas-ma-kaotasin-3-kuuga-23-kg-minu-isiklikud-kaalulangetamise-reeglid-ja-resolutsioonid\/#5_Agrak_pielietotas_dziedinasanas_strategijas_darbojas_labak_neka_musdienu_atras_metodes\" >5. Iidsed tervendamisstrateegiad t\u00f6\u00f6tavad paremini kui t\u00e4nap\u00e4evased kiirmeetodid<\/a><\/li><\/ul><\/nav><\/div>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Kaloriju_deficits_nav_ilgtermina_risinajums\"><\/span>1. Kalorite defitsiit ei ole pikaajaline lahendus<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Esimene kuldreegel<\/strong> on m\u00f5ista, et kaloridefitsiit ei ole pikaajaline lahendus. Tundub loogiline, et kui v\u00f5tad sisse v\u00e4hem kaloreid kui kulutad, peaksid kaalu langetama. L\u00fchiajaliselt see t\u00f6\u00f6tab, kuid pikemas perspektiivis eba\u00f5nnestub 99,991% juhtudest. Kui kalorite puuduj\u00e4\u00e4k oleks ainus tegur, poleks meil miljoneid inimesi, kes v\u00f5itlevad \u00fclekaaluga ja peavad korduvalt dieeti. Kahjuks v\u00e4idavad paljud arstid, toitumisspetsialistid ja spordispetsialistid endiselt, et k\u00f5ik on seotud kalorite puuduj\u00e4\u00e4giga. Kunagi arvasin ka nii.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Probleem on selles, et keha on v\u00e4ga tark. Kui v\u00e4hendate oma kalorite tarbimist, kohandub teie ainevahetus ja aeglustub energiavarude v\u00e4henemine. See juhtub seet\u00f5ttu, et organismi peamine prioriteet on elluj\u00e4\u00e4mine. Kui energiakulu v\u00e4heneb, v\u00e4hendab organism ka energiakulu. Meid loodi n\u00e4ljaajal rasva talletamiseks ja meie ainevahetus m\u00e4letab seda siiani, kuigi toidupuudust esineb t\u00e4nap\u00e4eval harva.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lisaks v\u00f5ib ainult kaloritele keskendumine teie hormoone negatiivselt m\u00f5jutada. Leptiin, hormoon, mis annab ajule m\u00e4rku, et olete t\u00e4is, v\u00e4heneb, kui teil on kalorite puuduj\u00e4\u00e4k, mist\u00f5ttu tunnete end n\u00e4ljasena. Omakorda t\u00f5useb n\u00e4ljatunnet p\u00f5hjustava hormooni greliini tase. See t\u00e4hendab, et inimesed, kes j\u00e4rgivad drastilist kaloridefitsiiti, v\u00f5itlevad pidevalt n\u00e4lja ja kiusatusega.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Selle asemel, et keskenduda ainult kaloritele, on t\u00f5husam keskenduda:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Insuliinitaseme stabiliseerimine, j\u00e4rgides madala s\u00fcsivesikute ning k\u00f5rge valgu- ja rasvasisaldusega dieeti.<\/li>\n\n\n\n<li>Eelistage valke ja rasvu igal toidukorral.<\/li>\n\n\n\n<li>Metaboolse paindlikkuse parandamine.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Uzkodas_nepalielina_vielmainu_bet_gan_to_iznicina\"><\/span>2. Napsutamine ei kiirenda ainevahetust, vaid tapab selle<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Teine kuldreegel<\/strong> Oluline on m\u00f5ista, et vahepalad ei suurenda ainevahetust, vaid pigem h\u00e4vitavad seda ja kiirendavad vananemisprotsessi. Iga kord, kui s\u00f6\u00f6te, eriti s\u00fcsivesikute- ja suhkrurikkaid toite, t\u00f5useb teie gl\u00fckoosi- ja insuliinitase. Insuliin on hormoon, mis aitab gl\u00fckoosi verest rakkudesse energia saamiseks transportida. Kui seda juhtub harva, pole see probleem, kuid enamik inimesi n\u00e4ksib ja karjatab kogu p\u00e4eva. On uuringuid, mis n\u00e4itavad, et keskmine inimene s\u00f6\u00f6b 17\u201323 korda p\u00e4evas!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Iga kord, kui s\u00f6\u00f6te, t\u00f5useb teie insuliinitase. <\/strong>Kui insuliinitase on pidevalt k\u00f5rgenenud, v\u00f5ib see p\u00f5hjustada h\u00fcperinsulineemiat ja insuliiniresistentsust, mis omakorda v\u00f5ib viia diabeedini. Mitmed uuringud on n\u00e4idanud, et insuliini taset saab t\u00f5sta 6\u201314 aastat ilma veresuhkru taseme muutusteta, kuni suhkrutaseme j\u00e4rsu t\u00f5usuni ja diagnoositakse prediabeet ehk diabeet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ka n\u00e4ksimine kiirendab vananemist.<\/strong> Pidev s\u00f6\u00f6mine soodustab rakkude jagunemist, mis kiirendab vananemisprotsessi. Rakkude jagunemine on nagu kopeerimismasina t\u00f6\u00f6tamine \u2013 iga kord, kui rakk paljuneb, on v\u00e4ike t\u00f5rkev\u00f5imalus. Aja jooksul need vead kuhjuvad, p\u00f5hjustades rakkude talitlush\u00e4ireid ja vananemist. Iga paaritunnine s\u00f6\u00f6mine sunnib keha pidevalt rakke jagama, mis kiirendab vananemisprotsessi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lisaks h\u00e4vitavad suupisted seedes\u00fcsteemi.<\/strong> Seedes\u00fcsteem vajab toidukordade vahel pausi, et taastuda ja toitu t\u00e4ielikult t\u00f6\u00f6delda. P\u00e4eva jooksul n\u00e4ksimine ei lase teie seedes\u00fcsteemil puhata, p\u00f5hjustades seedeh\u00e4ireid, puhitust ja isegi sooleprobleeme, nagu lekkiva soole s\u00fcndroom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>L\u00f5puks v\u00e4hendab n\u00e4ksimine rasvap\u00f5letusmehhanisme.<\/strong> Organismil on kaks p\u00f5hiseisundit: toidetud olek, kui insuliinitase on k\u00f5rge ja keha kasutab energia saamiseks gl\u00fckoosi, ning t\u00fchja k\u00f5huga olek, mil insuliinitase on madal ja keha l\u00fclitub energia saamiseks rasva p\u00f5letamisele. Suupisted hoiavad teid kogu p\u00e4eva jooksul energiat t\u00e4is, mis blokeerib rasvap\u00f5letushormoone ja annab kehale signaali energiat rasva kujul talletada.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Tauku_adaptacija_ir_atslega_uz_ilgtspejigu_svara_zudumu\"><\/span>3. Rasvaga kohanemine on j\u00e4tkusuutliku kaalukaotuse v\u00f5ti<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Kolmas kuldreegel<\/strong> on m\u00f5ista, et rasvaga kohanemine on j\u00e4tkusuutliku kaalukaotuse v\u00f5ti. Rasvaga kohanemine toimub siis, kui keha l\u00fclitub suhkru ja gl\u00fckoosi kasutamiselt peamise energiaallikana \u00fcle rasva ja m\u00f5nel juhul ka ketoonide p\u00f5letamisele. Energiaallikana v\u00f5ib kasutada nii toidurasva kui ka talletatud keharasva.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lisades paastu ja saavutades rasvaga kohanemise, p\u00f5letate keharasva. Kui olete rasvaga kohanenud, kasutab teie keha keharasva t\u00f5husalt energia saamiseks, mis soodustab kaalulangust ja annab kauakestva energiaallika v\u00f5rreldes kiiresti p\u00f5leva gl\u00fckoosiga.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kahjuks on t\u00e4nap\u00e4eval enamik inimesi suhkrup\u00f5letajad. Arvatakse, et inimesed, kelle KMI on 88% kuni 93%, on suhkrup\u00f5letajad, mis t\u00e4hendab, et nende keha on unustanud, kuidas energia saamiseks rasva p\u00f5letada. Kui l\u00e4hed \u00fcle rasvap\u00f5letamisele, mis v\u00f5tab tavaliselt vaid m\u00f5ne p\u00e4eva, p\u00e4\u00e4seb keha energia saamiseks kergemini juurde salvestatud keharasva. See t\u00e4hendab, et v\u00f5ite p\u00f5letada rasva isegi paastudes v\u00f5i pikemat aega s\u00f6\u00f6mata, mis tagab p\u00fcsiva ja j\u00e4rjepideva kaalulanguse.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Et saada t\u00f5husaks rasvap\u00f5letajaks, peate:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S\u00fcsivesikute kogutarbimist tuleks v\u00e4hendada alla 50 grammi p\u00e4evas.<\/li>\n\n\n\n<li>Peaksite suurendama tervislike rasvade ja valkude tarbimist.<\/li>\n\n\n\n<li>Tuleb j\u00e4lgida elektrol\u00fc\u00fctide ja vee tasakaalu.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Testejiet_nefantazejiet\"><\/span>4. Katsetage, \u00e4rge fantaseerige<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Neljas kuldreegel on testida, mitte arvata.<\/strong> Oleme juba kindlaks teinud, et optimaalne rasvap\u00f5letus n\u00f5uab optimaalset insuliinitaset. Kas olete kontrollinud t\u00fchja k\u00f5huga insuliini taset? T\u00fchja k\u00f5huga insuliinitaseme m\u00f5\u00f5tmine on \u00fcks olulisemaid vereanal\u00fc\u00fcse, mida iga\u00fcks saab metaboolse tervise hindamiseks teha. Kahjuks enamik arste seda ei taotle, sest nad ei m\u00f5ista selle t\u00e4htsust.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">K\u00f5rgenenud insuliinitase v\u00f5ib p\u00f5hjustada mitmesuguseid ainevahetushaigusi, nagu k\u00f5rge verer\u00f5hk, rasvumine, insuliiniresistentsus, diabeet, v\u00e4hk ja s\u00fcdamehaigused. Terve t\u00fchja k\u00f5huga insuliini tase on \u00fchekohaline, optimaalselt vahemikus 3 kuni 7. Kui teie insuliinitase on \u00fcle 10, on teil insuliiniresistentsuse tunnused. Kui see on \u00fcle 20, on teil insuliiniresistentsus t\u00e4ielikult v\u00e4lja kujunenud. Nagu ma varem mainisin, v\u00f5ib insuliiniresistentsus p\u00fcsida 6\u201314 aastat, enne kui veresuhkru tase hakkab muutuma.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Nii et \u00e4rge lihtsalt \u00f6elge, vaid katsetage!<\/strong> Tehke vereanal\u00fc\u00fcs, et m\u00e4\u00e4rata t\u00fchja k\u00f5huga insuliini tase ja veenduda, et see on \u00fchekohaline. J\u00e4rgides seda protokolli, tehke esimesel n\u00e4dalal ja seej\u00e4rel 3 kuu p\u00e4rast testid ning n\u00e4ete, et see on oluliselt v\u00e4henenud.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lisaks insuliinitasemele saate j\u00e4lgida oma veresuhkru taset ka s\u00f5rmeotsaga gl\u00fckoosim\u00f5\u00f5turi v\u00f5i pideva gl\u00fckoosimonitooringu s\u00fcsteemi (CGM) abil. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ideaalis peaks t\u00fchja k\u00f5huga gl\u00fckoosisisaldus olema vahemikus 60\u201390 mg\/dl. P\u00e4rast s\u00f6\u00f6mist ei tohiks gl\u00fckoosisisaldus \u00fche tunni p\u00e4rast \u00fcletada 120 mg\/dl ja kahe tunni p\u00e4rast peaks see taastuma algtasemele.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Agrak_pielietotas_dziedinasanas_strategijas_darbojas_labak_neka_musdienu_atras_metodes\"><\/span>5. Iidsed tervendamisstrateegiad t\u00f6\u00f6tavad paremini kui t\u00e4nap\u00e4evased kiirmeetodid<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Viies kuldreegel on m\u00f5ista, et varem kasutatud tervenemisstrateegiad toimivad paremini kui t\u00e4nap\u00e4eva kiire kaalulangetamise meetodid. Mis on iidsed ravistrateegiad? Need on tervise parandamise meetodid, mis on eksisteerinud inimkonna algusest peale ja on ajaproovile vastu pidanud. Teie rakud on loodud t\u00f6\u00f6tama nende strateegiate j\u00e4rgi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ketoos ja paastumine on kaks iidset ravistrateegiat, mis aitavad teil kaalust alla v\u00f5tta. Ketoos on metaboolne seisund, mille k\u00e4igus keha p\u00f5letab energia saamiseks rasva. Rinnaga toidetavad imikud on loomulikult ketoosiseisundis, sest rinnapiim sisaldab k\u00fcllastunud rasvu ja kolesterooli, mis aitavad kaasa lapse aju arengule. Oleme loodud rasva p\u00f5letamiseks.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Paastumine, sealhulgas vahelduv paastumine, on teine iidne tervendamisstrateegia. Kui keha on paastuseisundis, juhtub palju imelisi asju. See on \u00fcks parimaid viise, kuidas vabastada keha tarbetust stressist ja lasta tal end tervendada. Seedimine v\u00f5tab palju energiat ja kui sa ei s\u00f6\u00f6, suunatakse see energia tervenemisprotsessidesse. Paastumise ajal kiireneb autofaagia, rakkude isepuhastusprotsess. Lisaks hakkab keha paastu ajal energia saamiseks p\u00f5letama talletatud rasva.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>On kaks peamist paastumise meetodit, mis aitavad teil kaalust alla v\u00f5tta:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Igap\u00e4evane 18\/6 graafik: 18 tundi paastu ja 6-tunnine s\u00f6\u00f6misaken.<strong>(Mida ma m\u00e4rkasin)<\/strong><\/li>\n\n\n\n<li>24-tunnine veepaast: mitte rohkem kui \u00fcks v\u00f5i kaks korda n\u00e4dalas.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Lisaks ketoosile ja paastule on ka teisi raviv\u00f5tteid, mis v\u00f5ivad soodustada kehakaalu langust ja \u00fcldist tervist parandada:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rahvap\u00e4rane meetod - maandumine: <\/strong>paljajalu maas k\u00f5ndimine, et v\u00e4hendada p\u00f5letikku.<\/li>\n\n\n\n<li><strong>T\u00e4nulikkuse harjutamine (teatud t\u00fc\u00fcpi meditatsioon): <\/strong>t\u00e4nu v\u00e4ljendamine v\u00f5ib v\u00e4hendada verer\u00f5hku, insuliini taset ja A1C.<\/li>\n\n\n\n<li><strong>K\u00f5ndimine: <\/strong>V\u00e4hemalt 10 000 sammu p\u00e4evas v\u00f5ib aidata rasva p\u00f5letada ja tervist parandada.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Arvestades neid kirjeldusi <strong>viis kuldreeglit<\/strong> ja kaasates oma ellu klassikalisi tervendamispraktikaid, saate saavutada oma kaalulangetamise eesm\u00e4rgid ja parandada oma \u00fcldist tervist. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pidage meeles, et j\u00e4rjepidevus ja kannatlikkus on v\u00f5tmet\u00e4htsusega ning tulemused on kindlasti n\u00e4ha!<\/p>","protected":false},"excerpt":{"rendered":"<p>Professionaalne sukelduja, toitumisspetsialist K\u0101rlis Krasti\u0146\u0161 jagab Daivings.lv meeskonnaga v\u00e4\u00e4rtuslikku teavet selle kohta, mida teha, kui soovite vabaneda liigsetest kilodest ja kaalust alla v\u00f5tta (Liigne kaal, mis kogunes meie kehasse talve v\u00e4hemaktiivsetel kuudel) ning jagab viit p\u00fchendumise reeglit, [\u2026]<\/p>","protected":false},"author":166,"featured_media":7768,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-10515","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-dzivesveids"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - 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