Table of Contents<\/title>\n <link rel=\"stylesheet\" href=\"styles.css\">\n<\/head>\n<body>\n <div class=\"toc-container\">\n <center><h4>\u0412\u043e \u043e\u0432\u0430\u0430 \u0441\u0442\u0430\u0442\u0438\u0458\u0430:<\/h4><\/center>\n <nav class=\"toc\">\n <a href=\"#sto-e\">\u0428\u0442\u043e \u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0438 \u0437\u043e\u0448\u0442\u043e \u0435 \u0432\u0430\u0436\u0435\u043d \u0437\u0430 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430?<\/a>\n <a href=\"#presmetuva\">\u041a\u0430\u043a\u043e \u0441\u0435 \u043f\u0440\u0435\u0441\u043c\u0435\u0442\u0443\u0432\u0430 \u0431\u0440\u043e\u0458\u043e\u0442 \u043d\u0430 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0438 \u043a\u0430\u043b\u043e\u0440\u0438\u0438<\/a>\n <a href=\"#bezbeden\">\u0414\u0430\u043b\u0438 \u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0435 \u0431\u0435\u0437\u0431\u0435\u0434\u0435\u043d \u0437\u0430 \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e?<\/a>\n <\/nav>\n<\/body>\n<\/html>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-media-text has-media-on-the-right is-stacked-on-mobile is-image-fill\"><div class=\"wp-block-media-text__content\">\n<p>\u0410\u043a\u043e \u043d\u0435\u043a\u043e\u0433\u0430\u0448 \u0441\u0442\u0435 \u043f\u0440\u043e\u0431\u0430\u043b\u0435 \u0434\u0430 \u0458\u0430 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430, \u0441\u0438\u0433\u0443\u0440\u043d\u043e \u0441\u0442\u0435 \u0441\u0435 \u0441\u0440\u0435\u0442\u043d\u0430\u043b\u0435 \u0441\u043e \u0442\u0435\u0440\u043c\u0438\u043d\u043e\u0442 \u201e\u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442\u201c. \u0414\u043e\u043a\u043e\u043b\u043a\u0443 \u043d\u0435 \u0441\u0442\u0435 \u0431\u0438\u043b\u0435 \u043f\u0440\u0435\u0442\u0445\u043e\u0434\u043d\u043e \u0437\u0430\u043f\u043e\u0437\u043d\u0430\u0435\u043d\u0438 \u0441\u043e \u0442\u0435\u0440\u043c\u0438\u043d\u043e\u0442 \u0441\u0438\u0433\u0443\u0440\u043d\u043e \u043d\u0435 \u0432\u0438 \u0431\u0438\u043b\u043e \u0458\u0430\u0441\u043d\u043e \u0448\u0442\u043e \u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0447\u0435\u043d \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0438 \u043a\u043e\u043b\u043a\u0443 \u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e \u0437\u0430 <a href=\"https:\/\/beyond.mk\/fitnesagol\/kolku-vreme-e-potrebno-za-da-stanete-fit\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430<\/a>.<\/p>\n\n\n\n<p>\u0421\u0442\u0430\u0442\u0438\u0458\u0430\u0442\u0430 \u0448\u0442\u043e \u0441\u043b\u0435\u0434\u0438 \u043e\u0431\u0458\u0430\u0441\u043d\u0443\u0432\u0430 \u0448\u0442\u043e \u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442, \u043a\u0430\u043a\u043e \u0432\u043b\u0438\u0458\u0430\u0435 \u0432\u0440\u0437 <a href=\"https:\/\/beyond.mk\/fitnesagol\/osum-soveti-za-polesno-namaluvanje-na-visokot-kilogrami\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0433\u0443\u0431\u0435\u045a\u0435\u0442\u043e \u043d\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438<\/a> \u0438 \u043a\u0430\u043a\u043e \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u043d\u0430 \u0437\u0434\u0440\u0430\u0432 \u0438 \u043e\u0434\u0440\u0436\u043b\u0438\u0432 \u043d\u0430\u0447\u0438\u043d.<\/p>\n<\/div><figure class=\"wp-block-media-text__media\" style=\"background-image:url(https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/06\/pexels-alexandr-podvalny-3814676.jpg);background-position:50% 50%\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"426\" src=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/06\/pexels-alexandr-podvalny-3814676.jpg\" alt=\"kaloriski deficit\" class=\"wp-image-244 size-full\" srcset=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/06\/pexels-alexandr-podvalny-3814676.jpg 640w, https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/06\/pexels-alexandr-podvalny-3814676-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"sto-e\">\u0428\u0442\u043e \u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0438 \u0437\u043e\u0448\u0442\u043e \u0435 \u0432\u0430\u0436\u0435\u043d \u0437\u0430 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430?<\/h2>\n\n\n\n<p>\u041a\u0430\u043b\u043e\u0440\u0438\u0438 \u0441\u0435 \u0435\u043d\u0435\u0440\u0433\u0435\u0442\u0441\u043a\u0438 \u0435\u0434\u0438\u043d\u0438\u0446\u0438 \u043a\u043e\u0438 \u0433\u0438 \u0434\u043e\u0431\u0438\u0432\u0430\u043c\u0435 \u043e\u0434 \u0445\u0440\u0430\u043d\u0430 \u0438 \u043f\u0438\u0458\u0430\u043b\u043e\u0446\u0438. \u041a\u043e\u0433\u0430 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u043c\u0435 \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u0448\u0442\u043e \u0442\u0440\u043e\u0448\u0438\u043c\u0435, \u0441\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0443\u0432\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442.<\/p>\n\n\n\n<p>\u041a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u043a\u043e\u0438 \u0441\u0435\u043a\u043e\u0458\u0434\u043d\u0435\u0432\u043d\u043e \u0433\u0438 \u0442\u0440\u043e\u0448\u0438\u043c\u0435 \u0441\u0435 \u043f\u043e\u0434\u0435\u043b\u0435\u043d\u0438 \u0432\u043e \u0442\u0440\u0438 \u043a\u043e\u043c\u043f\u043e\u043d\u0435\u043d\u0442\u0438 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3302369\/\" target=\"_blank\">1<\/a>):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041f\u043e\u0442\u0440\u043e\u0448\u0443\u0432\u0430\u0447\u043a\u0430 \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u0458\u0430 \u0432\u043e \u043c\u0438\u0440\u0443\u0432\u0430\u045a\u0435 (\u041f\u0415\u041c) –<\/strong> \u041a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u043a\u043e\u0438 \u0442\u0435\u043b\u043e\u0442\u043e \u0433\u0438 \u0442\u0440\u043e\u0448\u0438 \u0437\u0430 \u0434\u0430 \u0433\u0438 \u0432\u0440\u0448\u0438 \u043e\u0441\u043d\u043e\u0432\u043d\u0438\u0442\u0435 \u043f\u0440\u043e\u0446\u0435\u0441\u0438 \u043a\u043e\u0438 \u043d\u0435 \u043e\u0434\u0440\u0436\u0443\u0432\u0430\u0430\u0442 \u0432\u043e \u0436\u0438\u0432\u043e\u0442 \u043a\u0430\u043a\u043e \u0448\u0442\u043e \u0435 \u0434\u0438\u0448\u0435\u045a\u0435\u0442\u043e \u0438 \u0446\u0438\u0440\u043a\u0443\u043b\u0438\u0440\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u043a\u0440\u0432\u0442\u0430.<\/li>\n\n\n\n<li><strong>\u0422\u043e\u043f\u043b\u0438\u043d\u0441\u043a\u0438\u043e\u0442 \u0435\u0444\u0435\u043a\u0442 \u043d\u0430 \u0445\u0440\u0430\u043d\u0430\u0442\u0430<\/strong> – \u041a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u043a\u043e\u0438 \u0441\u0435 \u0442\u0440\u043e\u0448\u0430\u0442 \u043f\u0440\u0438 \u0432\u0430\u0440\u0435\u045a\u0435, \u0430\u043f\u0441\u043e\u0440\u0431\u0438\u0440\u0430\u045a\u0435 \u0438 \u043f\u0440\u0435\u0440\u0430\u0431\u043e\u0442\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0445\u0440\u0430\u043d\u0430\u0442\u0430.<\/li>\n\n\n\n<li><strong>\u041f\u043e\u0442\u0440\u043e\u0448\u0443\u0432\u0430\u0447\u043a\u0430 \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u0458\u0430 \u043e\u0434 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0438<\/strong> – \u041a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u043a\u043e\u0438 \u0433\u0438 \u0442\u0440\u043e\u0448\u0438\u043c\u0435 \u043f\u0440\u0438 \u0441\u043f\u043e\u0440\u0442\u0443\u0432\u0430\u045a\u0435 \u0438 \u0432\u0435\u0436\u0431\u0430\u045a\u0435 \u0432\u043a\u043b\u0443\u0447\u0443\u0432\u0430\u0458\u045c\u0438 \u0438 \u0434\u043e\u043c\u0430\u0448\u043d\u0438 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0438 \u043a\u0430\u043a\u043e \u0448\u0442\u043e \u0441\u0435 \u0447\u0438\u0441\u0442\u0435\u045a\u0435, \u043f\u0435\u0440\u0435\u045a\u0435, \u043f\u0435\u0433\u043b\u0430\u045a\u0435 \u0438\u0442\u043d.<\/li>\n<\/ul>\n\n\n\n<p>\u0414\u043e\u043a\u043e\u043b\u043a\u0443 \u0432\u043d\u0435\u0441\u0435\u0442\u0435 \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u0448\u0442\u043e \u043c\u0443 \u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e \u043d\u0430 \u0432\u0430\u0448\u0435\u0442\u043e \u0442\u0435\u043b\u043e \u0437\u0430 \u0434\u0430 \u0433\u0438 \u0437\u0430\u0434\u043e\u0432\u043e\u043b\u0438 \u043f\u043e\u0442\u0440\u0435\u0431\u0438\u0442\u0435 \u043e\u0434 \u043e\u0432\u0438\u0435 \u0442\u0440\u0438 \u043a\u043e\u043c\u043f\u043e\u043d\u0435\u043d\u0442\u0438, \u0433\u043e \u0441\u0442\u0430\u0432\u0430\u0442\u0435 \u0442\u0435\u043b\u043e\u0442\u043e \u0432\u043e \u043a\u0430\u043b\u043e\u0440\u0438\u0447\u0435\u043d \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0448\u0442\u043e \u0434\u043e\u0432\u0435\u0434\u0443\u0432\u0430 \u0434\u043e <a rel=\"noreferrer noopener\" href=\"https:\/\/beyond.mk\/fitnesagol\/%d1%82%d1%80%d0%b8-%d0%bb%d0%b5%d1%81%d0%bd%d0%b8-%d1%87%d0%b5%d0%ba%d0%be%d1%80%d0%b8-%d0%b7%d0%b0-%d0%b3%d1%83%d0%b1%d0%b5%d1%9a%d0%b5-%d0%bd%d0%b0-%d0%b2%d0%b8%d1%88%d0%be%d0%ba%d0%be%d1%82-%d0%ba\/\" target=\"_blank\">\u0433\u0443\u0431\u0435\u045a\u0435 \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430<\/a> \u043f\u043e \u043e\u0434\u0440\u0435\u0434\u0435\u043d \u0432\u0440\u0435\u043c\u0435\u043d\u0441\u043a\u0438 \u043f\u0435\u0440\u0438\u043e\u0434 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3302369\/\" target=\"_blank\">1<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"presmetuva\">\u041a\u0430\u043a\u043e \u0441\u0435 \u043f\u0440\u0435\u0441\u043c\u0435\u0442\u0443\u0432\u0430 \u0431\u0440\u043e\u0458\u043e\u0442 \u043d\u0430 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0438 \u043a\u0430\u043b\u043e\u0440\u0438\u0438<\/h2>\n\n\n\n<p>\u041f\u043e\u0432\u0435\u045c\u0435\u0442\u043e \u043b\u0443\u0453\u0435 \u043c\u043e\u0436\u0430\u0442 \u0434\u0430 \u043f\u043e\u0434\u043d\u0435\u0441\u0430\u0442 \u043a\u0430\u043b\u043e\u0440\u0438\u0447\u0435\u043d \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0434\u043e 500 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043d\u0430 \u0434\u0435\u043d \u0437\u0430 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0431\u0435\u0437 \u0434\u0430 \u0441\u0435 \u0447\u0443\u0432\u0441\u0442\u0443\u0432\u0430\u0430\u0442 \u0441\u043b\u0430\u0431\u0438 \u0438 \u0433\u043b\u0430\u0434\u043d\u0438 (<a rel=\"noreferrer noopener\" href=\"https:\/\/jandonline.org\/article\/S2212-2672(15)01636-6\/pdf\" target=\"_blank\">2<\/a>).<\/p>\n\n\n\n<p>\u0417\u0430 \u0434\u0430 \u0434\u043e\u0437\u043d\u0430\u0435\u0442\u0435 \u043a\u043e\u0458\u0430 \u0435 \u0442\u043e\u0447\u043d\u0430\u0442\u0430 \u0431\u0440\u043e\u0458\u043a\u0430 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043a\u043e\u0458\u0430 \u0432\u0438 \u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0430 \u0441\u0435\u043a\u043e\u0458 \u0434\u0435\u043d \u0437\u0430 \u043f\u043e\u0434\u043e\u0446\u043d\u0430 \u0434\u0430 \u043e\u0434\u0437\u0435\u043c\u0435\u0442\u0435 500 \u043a\u0430\u043b\u043e\u0440\u0438\u0438, \u0442\u0440\u0435\u0431\u0430 \u043d\u0430\u0458\u043f\u0440\u0432\u043e \u0434\u0430 \u0433\u0438 \u0434\u043e\u0437\u043d\u0430\u0435\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u0437\u0430 \u043e\u0434\u0440\u0436\u0443\u0432\u0430\u045a\u0435. \u041a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u0437\u0430 \u043e\u0434\u0440\u0436\u0443\u0432\u0430\u045a\u0435 \u0441\u0435 \u0442\u043e\u0447\u043d\u0430\u0442\u0430 \u0431\u0440\u043e\u0458\u043a\u0430 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043a\u043e\u0458\u0430 \u043c\u0443 \u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0430 \u043d\u0430 \u0442\u0435\u043b\u043e\u0442\u043e \u0437\u0430 \u0441\u0435\u043a\u043e\u0458\u0434\u043d\u0435\u0432\u043d\u043e \u0437\u0430\u0434\u043e\u0432\u043e\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0435\u0442\u0441\u043a\u0438\u0442\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u0438. <\/p>\n\n\n\n<p>\u041f\u043e\u0441\u0442\u043e\u0458\u0430\u0442 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u0438 \u043a\u043e\u0438 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0433\u0438 \u0438\u0441\u043a\u043e\u0440\u0438\u0441\u0442\u0438\u0442\u0435 \u0437\u0430 \u0434\u0430 \u0433\u0438 \u043f\u0440\u0435\u0441\u043c\u0435\u0442\u0430\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u0437\u0430 \u043e\u0434\u0440\u0436\u0443\u0432\u0430\u045a\u0435. \u041e\u0432\u0438\u0435 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u0438 \u043f\u0440\u0435\u0441\u043c\u0435\u0442\u0443\u0432\u0430\u0430\u0442 \u0432\u0440\u0437 \u0431\u0430\u0437\u0430 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430, \u043f\u043e\u043b, \u0432\u043e\u0437\u0440\u0430\u0441\u0442, \u0432\u0438\u0441\u0438\u043d\u0430 \u0438 \u043d\u0438\u0432\u043e \u043d\u0430 \u0444\u0438\u0437\u0438\u0447\u043a\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442. \u0415\u0434\u0435\u043d \u043e\u0434 \u043f\u043e\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u0438 \u043c\u043e\u0436\u0435 \u0434\u0430 \u043d\u0430\u0458\u0434\u0435\u0442\u0435 \u0441\u043e \u043a\u043b\u0438\u043a\u0430\u045a\u0435 \u043d\u0430 \u0441\u043b\u0435\u0434\u043d\u0438\u043e\u0442 <a rel=\"noreferrer noopener\" href=\"https:\/\/www.niddk.nih.gov\/bwp\" target=\"_blank\">\u043b\u0438\u043d\u043a.<\/a><\/p>\n\n\n\n<p>\u0418\u0430\u043a\u043e \u043e\u0432\u0438\u0435 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u0438 \u0441\u0435 \u043f\u0440\u0438\u043b\u0438\u0447\u043d\u043e \u0442\u043e\u0447\u043d\u0438 , \u043d\u0430\u0458\u0434\u043e\u0431\u0430\u0440 \u043d\u0430\u0447\u0438\u043d \u0437\u0430 \u0434\u0430 \u0458\u0430 \u0434\u043e\u0431\u0438\u0435\u0442\u0435 \u0442\u043e\u0447\u043d\u0430\u0442\u0430 \u0431\u0440\u043e\u0458\u043a\u0430 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0437\u0430 \u043e\u0434\u0440\u0436\u0443\u0432\u0430\u045a\u0435 \u0435 \u043f\u0440\u0435\u043a\u0443 \u0441\u043b\u0435\u0434\u0435\u045a\u0435 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430 \u0438 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0432\u043e \u043d\u0430\u0440\u0435\u0434\u043d\u0438\u0442\u0435 10 \u0434\u0435\u043d\u0430 (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5485536\/\">4<\/a>).<\/p>\n\n\n\n<p>\u0412\u0430\u0448\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u043f\u0440\u043e\u043c\u0435\u043d\u0438 \u0432\u043e \u043e\u0432\u0438\u0435 10 \u0434\u0435\u043d\u0430, \u043d\u043e \u0434\u043e\u043a\u043e\u043b\u043a\u0443 \u043d\u0435 \u043e\u0442\u0441\u043a\u043e\u043a\u043d\u0443\u0432\u0430 \u0437\u0430 \u043e\u0433\u0440\u043e\u043c\u043d\u0430 \u0431\u0440\u043e\u0458\u043a\u0430, \u0431\u0440\u043e\u0458\u043e\u0442 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043a\u043e\u0438 \u0441\u0442\u0435 \u0433\u0438 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u043b\u0435 \u0434\u043d\u0435\u0432\u043d\u043e \u0432\u043e \u043e\u0432\u043e\u0458 \u043f\u0435\u0440\u0438\u043e\u0434 \u0441\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0438\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0437\u0430 \u043e\u0434\u0440\u0436\u0443\u0432\u0430\u045a\u0435. \u041f\u043e\u0434\u0435\u043b\u0435\u0442\u0435 \u0433\u043e \u0432\u043a\u0443\u043f\u043d\u0438\u043e\u0442 \u0431\u0440\u043e\u0458 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043a\u043e\u0438 \u0441\u0442\u0435 \u0433\u043e \u0432\u043d\u0435\u043b\u0435 \u0432\u043e \u043f\u0440\u0435\u0442\u0445\u043e\u0434\u043d\u0438\u0442\u0435 10 \u0434\u0435\u043d\u0430 \u0441\u043e 10 \u0438 \u045c\u0435 \u043f\u0440\u043e\u0441\u0435\u043a \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043f\u043e \u0434\u0435\u043d. \u041e\u0434\u0437\u0435\u043c\u0435\u0442\u0435 500 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043e\u0434 \u0442\u043e\u0458 \u043f\u0440\u043e\u0441\u0435\u043a \u0438 \u045c\u0435 \u0433\u043e \u0434\u043e\u0431\u0438\u0435\u0442\u0435 \u0431\u0440\u043e\u0458\u043e\u0442 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043f\u043e \u0434\u0435\u043d \u0437\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0447\u0435\u043d \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0438 \u0434\u0430 \u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0441\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438. <\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"bezbeden\">\u0414\u0430\u043b\u0438 \u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0435 \u0431\u0435\u0437\u0431\u0435\u0434\u0435\u043d \u0437\u0430 \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e?<\/h2>\n\n\n\n<p>\u0414\u043e\u043a\u043e\u043b\u043a\u0443 \u0438\u043c\u0430\u0442\u0435 \u0432\u0438\u0448\u043e\u043a \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u0438 \u0441\u0430\u043a\u0430\u0442\u0435 \u0434\u0430 \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435, \u043a\u0430\u043b\u043e\u0440\u0438\u0447\u043d\u0438\u043e\u0442 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u043e\u0434 500 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043d\u0430 \u0434\u0435\u043d \u0435 \u0441\u043e\u0441\u0435\u043c\u0430 \u0431\u0435\u0437\u0431\u0435\u0434\u0435\u043d \u0437\u0430 \u0432\u0430\u0448\u0435\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435. \u041a\u0430\u043b\u043e\u0440\u0447\u043d\u0438\u043e\u0442 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0435 \u0431\u0435\u0437\u0431\u0435\u0434\u0435\u043d \u0437\u0430 \u0432\u0430\u0448\u0435\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435 \u0438 \u043d\u0430 \u0434\u043e\u043b\u0433\u043e\u0440\u043e\u0447\u0435\u043d \u043f\u043b\u0430\u043d \u0448\u0442\u043e \u0437\u043d\u0430\u0447\u0438 \u0434\u0435\u043a\u0430 \u043c\u043e\u0436\u0435\u0442\u0435 \u0431\u0435\u0437\u0431\u0435\u0434\u043d\u043e \u0434\u0430 \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0438 \u0434\u0430 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043e\u0434 \u0448\u0442\u043e \u0432\u0438 \u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e \u0434\u043e\u0434\u0435\u043a\u0430 \u043d\u0435 \u0458\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 <a href=\"https:\/\/beyond.mk\/fitnesagol\/kolku-dolgo-e-potrebno-da-gi-namalite-visokot-kilogrami\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u043f\u043e\u0441\u0430\u043a\u0443\u0432\u0430\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430<\/a>. <\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u041d\u0430\u043f\u0438\u0448\u0430\u043d\u043e \u043e\u0434: \u0421\u0438\u043c\u043e\u043d \u0421. \u0417\u0430 \u0443\u0441\u043f\u0435\u0448\u043d\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430, \u0432\u0430\u0436\u043d\u043e \u0435 \u0434\u0430 \u0441\u0435 \u0441\u043e\u0437\u0434\u0430\u0434\u0435 […]<\/p>\n","protected":false},"author":1,"featured_media":244,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[254,253,252,257,255,251],"class_list":["post-143","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-menadziranje-so-tezinata","tag-dali-kaloricen-deficit-e-bezbeden-za-zdravjeto","tag-kako-se-presmetuva-brojot-na-potrebni-kalorii","tag-naaluvanje-na-tezinata","tag-257","tag-255","tag-251"],"yoast_head":"\n<title>\u0428\u0442\u043e \u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0438 \u0434\u0430\u043b\u0438 \u0435 \u0431\u0435\u0437\u0431\u0435\u0434\u0435\u043d \u0437\u0430 \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e? - Beyond \u0424\u0438\u0442\u043d\u0435\u0441 \u0410\u0433\u043e\u043b<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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\u0410\u0433\u043e\u043b","description":"","publisher":{"@id":"https:\/\/beyond.mk\/fitnesagol\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/beyond.mk\/fitnesagol\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/beyond.mk\/fitnesagol\/#organization","name":"Beyond \u0424\u0438\u0442\u043d\u0435\u0441 \u0410\u0433\u043e\u043b","url":"https:\/\/beyond.mk\/fitnesagol\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/beyond.mk\/fitnesagol\/#\/schema\/logo\/image\/","url":"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2024\/08\/cropped-logo-Temp-beyond.png","contentUrl":"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2024\/08\/cropped-logo-Temp-beyond.png","width":1170,"height":250,"caption":"Beyond \u0424\u0438\u0442\u043d\u0435\u0441 \u0410\u0433\u043e\u043b"},"image":{"@id":"https:\/\/beyond.mk\/fitnesagol\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/fitnesscoach.simons\/","https:\/\/x.com\/IGcoach_simons","https:\/\/www.instagram.com\/coach.simons"]},{"@type":"Person","@id":"https:\/\/beyond.mk\/fitnesagol\/#\/schema\/person\/a56cac7714658720b00c9b4198f38957","name":"Simon Simonovski","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/beyond.mk\/fitnesagol\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/40d0fed3efca71c01e272065bd5b783c79734bd5343b993a07b59e5a78a49848?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/40d0fed3efca71c01e272065bd5b783c79734bd5343b993a07b59e5a78a49848?s=96&d=mm&r=g","caption":"Simon Simonovski"},"sameAs":["https:\/\/beyond.mk\/fitnesagol"],"url":"https:\/\/beyond.mk\/fitnesagol\/author\/simonbeyond\/"}]}},"_links":{"self":[{"href":"https:\/\/beyond.mk\/fitnesagol\/wp-json\/wp\/v2\/posts\/143","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/beyond.mk\/fitnesagol\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/beyond.mk\/fitnesagol\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/beyond.mk\/fitnesagol\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/beyond.mk\/fitnesagol\/wp-json\/wp\/v2\/comments?post=143"}],"version-history":[{"count":9,"href":"https:\/\/beyond.mk\/fitnesagol\/wp-json\/wp\/v2\/posts\/143\/revisions"}],"predecessor-version":[{"id":735,"href":"https:\/\/beyond.mk\/fitnesagol\/wp-json\/wp\/v2\/posts\/143\/revisions\/735"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/beyond.mk\/fitnesagol\/wp-json\/wp\/v2\/media\/244"}],"wp:attachment":[{"href":"https:\/\/beyond.mk\/fitnesagol\/wp-json\/wp\/v2\/media?parent=143"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/beyond.mk\/fitnesagol\/wp-json\/wp\/v2\/categories?post=143"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/beyond.mk\/fitnesagol\/wp-json\/wp\/v2\/tags?post=143"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

\n\t

\n\t $\"Simon$ \n\t\u041d\u0430\u043f\u0438\u0448\u0430\u043d\u043e \u043e\u0434: \u0421\u0438\u043c\u043e\u043d \u0421.<\/a><\/span> \n\t \n\t\t $\"LinkedIn\"$ \n\t<\/a> \n\t<\/div> \n\t\n<\/div>\n\n\n\n

\u0417\u0430 \u0443\u0441\u043f\u0435\u0448\u043d\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430, \u0432\u0430\u0436\u043d\u043e \u0435 \u0434\u0430 \u0441\u0435 \u0441\u043e\u0437\u0434\u0430\u0434\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442, \u0448\u0442\u043e \u0437\u043d\u0430\u0447\u0438 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435 \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u0448\u0442\u043e \u0441\u0435 \u0442\u0440\u043e\u0448\u0430\u0442. \u0411\u0435\u0437\u0431\u0435\u0434\u043d\u043e \u0435 \u0434\u0430 \u0441\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u043e\u0434 \u043e\u043a\u043e\u043b\u0443 500 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043d\u0430 \u0434\u0435\u043d, \u0448\u0442\u043e \u045c\u0435 \u0434\u043e\u0432\u0435\u0434\u0435 \u0434\u043e \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043e \u0438 \u043e\u0434\u0440\u0436\u043b\u0438\u0432\u043e \u0433\u0443\u0431\u0435\u045a\u0435 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430. \u041e\u0432\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435 \u043f\u0440\u0435\u043a\u0443 \u0442\u043e\u0447\u043d\u0430 \u043f\u0440\u0435\u0441\u043c\u0435\u0442\u043a\u0430 \u043d\u0430 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0438\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0437\u0430 \u043e\u0434\u0440\u0436\u0443\u0432\u0430\u045a\u0435 \u0438 \u0441\u043e \u043f\u0440\u0438\u043c\u0435\u043d\u0430 \u043d\u0430 \u0437\u0434\u0440\u0430\u0432\u0438 \u043d\u0430\u0432\u0438\u043a\u0438 \u0432\u043e \u0438\u0441\u0445\u0440\u0430\u043d\u0430\u0442\u0430 \u0438 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0430.<\/p>\n\n\n\n\n\n\n \n \n Table of Contents<\/title>\n <link rel=\"stylesheet\" href=\"styles.css\">\n<\/head>\n<body>\n <div class=\"toc-container\">\n <center><h4>\u0412\u043e \u043e\u0432\u0430\u0430 \u0441\u0442\u0430\u0442\u0438\u0458\u0430:<\/h4><\/center>\n <nav class=\"toc\">\n <a href=\"#sto-e\">\u0428\u0442\u043e \u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0438 \u0437\u043e\u0448\u0442\u043e \u0435 \u0432\u0430\u0436\u0435\u043d \u0437\u0430 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430?<\/a>\n <a href=\"#presmetuva\">\u041a\u0430\u043a\u043e \u0441\u0435 \u043f\u0440\u0435\u0441\u043c\u0435\u0442\u0443\u0432\u0430 \u0431\u0440\u043e\u0458\u043e\u0442 \u043d\u0430 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0438 \u043a\u0430\u043b\u043e\u0440\u0438\u0438<\/a>\n <a href=\"#bezbeden\">\u0414\u0430\u043b\u0438 \u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0435 \u0431\u0435\u0437\u0431\u0435\u0434\u0435\u043d \u0437\u0430 \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e?<\/a>\n <\/nav>\n<\/body>\n<\/html>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-media-text has-media-on-the-right is-stacked-on-mobile is-image-fill\"><div class=\"wp-block-media-text__content\">\n<p>\u0410\u043a\u043e \u043d\u0435\u043a\u043e\u0433\u0430\u0448 \u0441\u0442\u0435 \u043f\u0440\u043e\u0431\u0430\u043b\u0435 \u0434\u0430 \u0458\u0430 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430, \u0441\u0438\u0433\u0443\u0440\u043d\u043e \u0441\u0442\u0435 \u0441\u0435 \u0441\u0440\u0435\u0442\u043d\u0430\u043b\u0435 \u0441\u043e \u0442\u0435\u0440\u043c\u0438\u043d\u043e\u0442 \u201e\u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442\u201c. \u0414\u043e\u043a\u043e\u043b\u043a\u0443 \u043d\u0435 \u0441\u0442\u0435 \u0431\u0438\u043b\u0435 \u043f\u0440\u0435\u0442\u0445\u043e\u0434\u043d\u043e \u0437\u0430\u043f\u043e\u0437\u043d\u0430\u0435\u043d\u0438 \u0441\u043e \u0442\u0435\u0440\u043c\u0438\u043d\u043e\u0442 \u0441\u0438\u0433\u0443\u0440\u043d\u043e \u043d\u0435 \u0432\u0438 \u0431\u0438\u043b\u043e \u0458\u0430\u0441\u043d\u043e \u0448\u0442\u043e \u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0447\u0435\u043d \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0438 \u043a\u043e\u043b\u043a\u0443 \u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e \u0437\u0430 <a href=\"https:\/\/beyond.mk\/fitnesagol\/kolku-vreme-e-potrebno-za-da-stanete-fit\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430<\/a>.<\/p>\n\n\n\n<p>\u0421\u0442\u0430\u0442\u0438\u0458\u0430\u0442\u0430 \u0448\u0442\u043e \u0441\u043b\u0435\u0434\u0438 \u043e\u0431\u0458\u0430\u0441\u043d\u0443\u0432\u0430 \u0448\u0442\u043e \u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442, \u043a\u0430\u043a\u043e \u0432\u043b\u0438\u0458\u0430\u0435 \u0432\u0440\u0437 <a href=\"https:\/\/beyond.mk\/fitnesagol\/osum-soveti-za-polesno-namaluvanje-na-visokot-kilogrami\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0433\u0443\u0431\u0435\u045a\u0435\u0442\u043e \u043d\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438<\/a> \u0438 \u043a\u0430\u043a\u043e \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u043d\u0430 \u0437\u0434\u0440\u0430\u0432 \u0438 \u043e\u0434\u0440\u0436\u043b\u0438\u0432 \u043d\u0430\u0447\u0438\u043d.<\/p>\n<\/div><figure class=\"wp-block-media-text__media\" style=\"background-image:url(https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/06\/pexels-alexandr-podvalny-3814676.jpg);background-position:50% 50%\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"426\" src=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/06\/pexels-alexandr-podvalny-3814676.jpg\" alt=\"kaloriski deficit\" class=\"wp-image-244 size-full\" srcset=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/06\/pexels-alexandr-podvalny-3814676.jpg 640w, https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2021\/06\/pexels-alexandr-podvalny-3814676-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"sto-e\">\u0428\u0442\u043e \u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0438 \u0437\u043e\u0448\u0442\u043e \u0435 \u0432\u0430\u0436\u0435\u043d \u0437\u0430 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430?<\/h2>\n\n\n\n<p>\u041a\u0430\u043b\u043e\u0440\u0438\u0438 \u0441\u0435 \u0435\u043d\u0435\u0440\u0433\u0435\u0442\u0441\u043a\u0438 \u0435\u0434\u0438\u043d\u0438\u0446\u0438 \u043a\u043e\u0438 \u0433\u0438 \u0434\u043e\u0431\u0438\u0432\u0430\u043c\u0435 \u043e\u0434 \u0445\u0440\u0430\u043d\u0430 \u0438 \u043f\u0438\u0458\u0430\u043b\u043e\u0446\u0438. \u041a\u043e\u0433\u0430 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u043c\u0435 \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u0448\u0442\u043e \u0442\u0440\u043e\u0448\u0438\u043c\u0435, \u0441\u0435 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0443\u0432\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442.<\/p>\n\n\n\n<p>\u041a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u043a\u043e\u0438 \u0441\u0435\u043a\u043e\u0458\u0434\u043d\u0435\u0432\u043d\u043e \u0433\u0438 \u0442\u0440\u043e\u0448\u0438\u043c\u0435 \u0441\u0435 \u043f\u043e\u0434\u0435\u043b\u0435\u043d\u0438 \u0432\u043e \u0442\u0440\u0438 \u043a\u043e\u043c\u043f\u043e\u043d\u0435\u043d\u0442\u0438 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3302369\/\" target=\"_blank\">1<\/a>):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041f\u043e\u0442\u0440\u043e\u0448\u0443\u0432\u0430\u0447\u043a\u0430 \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u0458\u0430 \u0432\u043e \u043c\u0438\u0440\u0443\u0432\u0430\u045a\u0435 (\u041f\u0415\u041c) –<\/strong> \u041a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u043a\u043e\u0438 \u0442\u0435\u043b\u043e\u0442\u043e \u0433\u0438 \u0442\u0440\u043e\u0448\u0438 \u0437\u0430 \u0434\u0430 \u0433\u0438 \u0432\u0440\u0448\u0438 \u043e\u0441\u043d\u043e\u0432\u043d\u0438\u0442\u0435 \u043f\u0440\u043e\u0446\u0435\u0441\u0438 \u043a\u043e\u0438 \u043d\u0435 \u043e\u0434\u0440\u0436\u0443\u0432\u0430\u0430\u0442 \u0432\u043e \u0436\u0438\u0432\u043e\u0442 \u043a\u0430\u043a\u043e \u0448\u0442\u043e \u0435 \u0434\u0438\u0448\u0435\u045a\u0435\u0442\u043e \u0438 \u0446\u0438\u0440\u043a\u0443\u043b\u0438\u0440\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u043a\u0440\u0432\u0442\u0430.<\/li>\n\n\n\n<li><strong>\u0422\u043e\u043f\u043b\u0438\u043d\u0441\u043a\u0438\u043e\u0442 \u0435\u0444\u0435\u043a\u0442 \u043d\u0430 \u0445\u0440\u0430\u043d\u0430\u0442\u0430<\/strong> – \u041a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u043a\u043e\u0438 \u0441\u0435 \u0442\u0440\u043e\u0448\u0430\u0442 \u043f\u0440\u0438 \u0432\u0430\u0440\u0435\u045a\u0435, \u0430\u043f\u0441\u043e\u0440\u0431\u0438\u0440\u0430\u045a\u0435 \u0438 \u043f\u0440\u0435\u0440\u0430\u0431\u043e\u0442\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0445\u0440\u0430\u043d\u0430\u0442\u0430.<\/li>\n\n\n\n<li><strong>\u041f\u043e\u0442\u0440\u043e\u0448\u0443\u0432\u0430\u0447\u043a\u0430 \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u0458\u0430 \u043e\u0434 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0438<\/strong> – \u041a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u043a\u043e\u0438 \u0433\u0438 \u0442\u0440\u043e\u0448\u0438\u043c\u0435 \u043f\u0440\u0438 \u0441\u043f\u043e\u0440\u0442\u0443\u0432\u0430\u045a\u0435 \u0438 \u0432\u0435\u0436\u0431\u0430\u045a\u0435 \u0432\u043a\u043b\u0443\u0447\u0443\u0432\u0430\u0458\u045c\u0438 \u0438 \u0434\u043e\u043c\u0430\u0448\u043d\u0438 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0438 \u043a\u0430\u043a\u043e \u0448\u0442\u043e \u0441\u0435 \u0447\u0438\u0441\u0442\u0435\u045a\u0435, \u043f\u0435\u0440\u0435\u045a\u0435, \u043f\u0435\u0433\u043b\u0430\u045a\u0435 \u0438\u0442\u043d.<\/li>\n<\/ul>\n\n\n\n<p>\u0414\u043e\u043a\u043e\u043b\u043a\u0443 \u0432\u043d\u0435\u0441\u0435\u0442\u0435 \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u0448\u0442\u043e \u043c\u0443 \u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e \u043d\u0430 \u0432\u0430\u0448\u0435\u0442\u043e \u0442\u0435\u043b\u043e \u0437\u0430 \u0434\u0430 \u0433\u0438 \u0437\u0430\u0434\u043e\u0432\u043e\u043b\u0438 \u043f\u043e\u0442\u0440\u0435\u0431\u0438\u0442\u0435 \u043e\u0434 \u043e\u0432\u0438\u0435 \u0442\u0440\u0438 \u043a\u043e\u043c\u043f\u043e\u043d\u0435\u043d\u0442\u0438, \u0433\u043e \u0441\u0442\u0430\u0432\u0430\u0442\u0435 \u0442\u0435\u043b\u043e\u0442\u043e \u0432\u043e \u043a\u0430\u043b\u043e\u0440\u0438\u0447\u0435\u043d \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0448\u0442\u043e \u0434\u043e\u0432\u0435\u0434\u0443\u0432\u0430 \u0434\u043e <a rel=\"noreferrer noopener\" href=\"https:\/\/beyond.mk\/fitnesagol\/%d1%82%d1%80%d0%b8-%d0%bb%d0%b5%d1%81%d0%bd%d0%b8-%d1%87%d0%b5%d0%ba%d0%be%d1%80%d0%b8-%d0%b7%d0%b0-%d0%b3%d1%83%d0%b1%d0%b5%d1%9a%d0%b5-%d0%bd%d0%b0-%d0%b2%d0%b8%d1%88%d0%be%d0%ba%d0%be%d1%82-%d0%ba\/\" target=\"_blank\">\u0433\u0443\u0431\u0435\u045a\u0435 \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430<\/a> \u043f\u043e \u043e\u0434\u0440\u0435\u0434\u0435\u043d \u0432\u0440\u0435\u043c\u0435\u043d\u0441\u043a\u0438 \u043f\u0435\u0440\u0438\u043e\u0434 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3302369\/\" target=\"_blank\">1<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"presmetuva\">\u041a\u0430\u043a\u043e \u0441\u0435 \u043f\u0440\u0435\u0441\u043c\u0435\u0442\u0443\u0432\u0430 \u0431\u0440\u043e\u0458\u043e\u0442 \u043d\u0430 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0438 \u043a\u0430\u043b\u043e\u0440\u0438\u0438<\/h2>\n\n\n\n<p>\u041f\u043e\u0432\u0435\u045c\u0435\u0442\u043e \u043b\u0443\u0453\u0435 \u043c\u043e\u0436\u0430\u0442 \u0434\u0430 \u043f\u043e\u0434\u043d\u0435\u0441\u0430\u0442 \u043a\u0430\u043b\u043e\u0440\u0438\u0447\u0435\u043d \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0434\u043e 500 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043d\u0430 \u0434\u0435\u043d \u0437\u0430 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0431\u0435\u0437 \u0434\u0430 \u0441\u0435 \u0447\u0443\u0432\u0441\u0442\u0443\u0432\u0430\u0430\u0442 \u0441\u043b\u0430\u0431\u0438 \u0438 \u0433\u043b\u0430\u0434\u043d\u0438 (<a rel=\"noreferrer noopener\" href=\"https:\/\/jandonline.org\/article\/S2212-2672(15)01636-6\/pdf\" target=\"_blank\">2<\/a>).<\/p>\n\n\n\n<p>\u0417\u0430 \u0434\u0430 \u0434\u043e\u0437\u043d\u0430\u0435\u0442\u0435 \u043a\u043e\u0458\u0430 \u0435 \u0442\u043e\u0447\u043d\u0430\u0442\u0430 \u0431\u0440\u043e\u0458\u043a\u0430 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043a\u043e\u0458\u0430 \u0432\u0438 \u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0430 \u0441\u0435\u043a\u043e\u0458 \u0434\u0435\u043d \u0437\u0430 \u043f\u043e\u0434\u043e\u0446\u043d\u0430 \u0434\u0430 \u043e\u0434\u0437\u0435\u043c\u0435\u0442\u0435 500 \u043a\u0430\u043b\u043e\u0440\u0438\u0438, \u0442\u0440\u0435\u0431\u0430 \u043d\u0430\u0458\u043f\u0440\u0432\u043e \u0434\u0430 \u0433\u0438 \u0434\u043e\u0437\u043d\u0430\u0435\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u0437\u0430 \u043e\u0434\u0440\u0436\u0443\u0432\u0430\u045a\u0435. \u041a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u0437\u0430 \u043e\u0434\u0440\u0436\u0443\u0432\u0430\u045a\u0435 \u0441\u0435 \u0442\u043e\u0447\u043d\u0430\u0442\u0430 \u0431\u0440\u043e\u0458\u043a\u0430 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043a\u043e\u0458\u0430 \u043c\u0443 \u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u0430 \u043d\u0430 \u0442\u0435\u043b\u043e\u0442\u043e \u0437\u0430 \u0441\u0435\u043a\u043e\u0458\u0434\u043d\u0435\u0432\u043d\u043e \u0437\u0430\u0434\u043e\u0432\u043e\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0435\u043d\u0435\u0440\u0433\u0435\u0442\u0441\u043a\u0438\u0442\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u0438. <\/p>\n\n\n\n<p>\u041f\u043e\u0441\u0442\u043e\u0458\u0430\u0442 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u0438 \u043a\u043e\u0438 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0433\u0438 \u0438\u0441\u043a\u043e\u0440\u0438\u0441\u0442\u0438\u0442\u0435 \u0437\u0430 \u0434\u0430 \u0433\u0438 \u043f\u0440\u0435\u0441\u043c\u0435\u0442\u0430\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u0437\u0430 \u043e\u0434\u0440\u0436\u0443\u0432\u0430\u045a\u0435. \u041e\u0432\u0438\u0435 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u0438 \u043f\u0440\u0435\u0441\u043c\u0435\u0442\u0443\u0432\u0430\u0430\u0442 \u0432\u0440\u0437 \u0431\u0430\u0437\u0430 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430, \u043f\u043e\u043b, \u0432\u043e\u0437\u0440\u0430\u0441\u0442, \u0432\u0438\u0441\u0438\u043d\u0430 \u0438 \u043d\u0438\u0432\u043e \u043d\u0430 \u0444\u0438\u0437\u0438\u0447\u043a\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442. \u0415\u0434\u0435\u043d \u043e\u0434 \u043f\u043e\u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u0438 \u043c\u043e\u0436\u0435 \u0434\u0430 \u043d\u0430\u0458\u0434\u0435\u0442\u0435 \u0441\u043e \u043a\u043b\u0438\u043a\u0430\u045a\u0435 \u043d\u0430 \u0441\u043b\u0435\u0434\u043d\u0438\u043e\u0442 <a rel=\"noreferrer noopener\" href=\"https:\/\/www.niddk.nih.gov\/bwp\" target=\"_blank\">\u043b\u0438\u043d\u043a.<\/a><\/p>\n\n\n\n<p>\u0418\u0430\u043a\u043e \u043e\u0432\u0438\u0435 \u043a\u0430\u043b\u043a\u0443\u043b\u0430\u0442\u043e\u0440\u0438 \u0441\u0435 \u043f\u0440\u0438\u043b\u0438\u0447\u043d\u043e \u0442\u043e\u0447\u043d\u0438 , \u043d\u0430\u0458\u0434\u043e\u0431\u0430\u0440 \u043d\u0430\u0447\u0438\u043d \u0437\u0430 \u0434\u0430 \u0458\u0430 \u0434\u043e\u0431\u0438\u0435\u0442\u0435 \u0442\u043e\u0447\u043d\u0430\u0442\u0430 \u0431\u0440\u043e\u0458\u043a\u0430 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0437\u0430 \u043e\u0434\u0440\u0436\u0443\u0432\u0430\u045a\u0435 \u0435 \u043f\u0440\u0435\u043a\u0443 \u0441\u043b\u0435\u0434\u0435\u045a\u0435 \u043d\u0430 \u0442\u0435\u0436\u0438\u043d\u0430\u0442\u0430 \u0438 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0432\u043e \u043d\u0430\u0440\u0435\u0434\u043d\u0438\u0442\u0435 10 \u0434\u0435\u043d\u0430 (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5485536\/\">4<\/a>).<\/p>\n\n\n\n<p>\u0412\u0430\u0448\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0441\u0435 \u043f\u0440\u043e\u043c\u0435\u043d\u0438 \u0432\u043e \u043e\u0432\u0438\u0435 10 \u0434\u0435\u043d\u0430, \u043d\u043e \u0434\u043e\u043a\u043e\u043b\u043a\u0443 \u043d\u0435 \u043e\u0442\u0441\u043a\u043e\u043a\u043d\u0443\u0432\u0430 \u0437\u0430 \u043e\u0433\u0440\u043e\u043c\u043d\u0430 \u0431\u0440\u043e\u0458\u043a\u0430, \u0431\u0440\u043e\u0458\u043e\u0442 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043a\u043e\u0438 \u0441\u0442\u0435 \u0433\u0438 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u043b\u0435 \u0434\u043d\u0435\u0432\u043d\u043e \u0432\u043e \u043e\u0432\u043e\u0458 \u043f\u0435\u0440\u0438\u043e\u0434 \u0441\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u0438\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0437\u0430 \u043e\u0434\u0440\u0436\u0443\u0432\u0430\u045a\u0435. \u041f\u043e\u0434\u0435\u043b\u0435\u0442\u0435 \u0433\u043e \u0432\u043a\u0443\u043f\u043d\u0438\u043e\u0442 \u0431\u0440\u043e\u0458 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043a\u043e\u0438 \u0441\u0442\u0435 \u0433\u043e \u0432\u043d\u0435\u043b\u0435 \u0432\u043e \u043f\u0440\u0435\u0442\u0445\u043e\u0434\u043d\u0438\u0442\u0435 10 \u0434\u0435\u043d\u0430 \u0441\u043e 10 \u0438 \u045c\u0435 \u043f\u0440\u043e\u0441\u0435\u043a \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043f\u043e \u0434\u0435\u043d. \u041e\u0434\u0437\u0435\u043c\u0435\u0442\u0435 500 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043e\u0434 \u0442\u043e\u0458 \u043f\u0440\u043e\u0441\u0435\u043a \u0438 \u045c\u0435 \u0433\u043e \u0434\u043e\u0431\u0438\u0435\u0442\u0435 \u0431\u0440\u043e\u0458\u043e\u0442 \u043d\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043f\u043e \u0434\u0435\u043d \u0437\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0447\u0435\u043d \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0438 \u0434\u0430 \u043f\u043e\u0447\u043d\u0435\u0442\u0435 \u0441\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438. <\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"bezbeden\">\u0414\u0430\u043b\u0438 \u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0435 \u0431\u0435\u0437\u0431\u0435\u0434\u0435\u043d \u0437\u0430 \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e?<\/h2>\n\n\n\n<p>\u0414\u043e\u043a\u043e\u043b\u043a\u0443 \u0438\u043c\u0430\u0442\u0435 \u0432\u0438\u0448\u043e\u043a \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u0438 \u0441\u0430\u043a\u0430\u0442\u0435 \u0434\u0430 \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435, \u043a\u0430\u043b\u043e\u0440\u0438\u0447\u043d\u0438\u043e\u0442 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u043e\u0434 500 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043d\u0430 \u0434\u0435\u043d \u0435 \u0441\u043e\u0441\u0435\u043c\u0430 \u0431\u0435\u0437\u0431\u0435\u0434\u0435\u043d \u0437\u0430 \u0432\u0430\u0448\u0435\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435. \u041a\u0430\u043b\u043e\u0440\u0447\u043d\u0438\u043e\u0442 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0435 \u0431\u0435\u0437\u0431\u0435\u0434\u0435\u043d \u0437\u0430 \u0432\u0430\u0448\u0435\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0458\u0435 \u0438 \u043d\u0430 \u0434\u043e\u043b\u0433\u043e\u0440\u043e\u0447\u0435\u043d \u043f\u043b\u0430\u043d \u0448\u0442\u043e \u0437\u043d\u0430\u0447\u0438 \u0434\u0435\u043a\u0430 \u043c\u043e\u0436\u0435\u0442\u0435 \u0431\u0435\u0437\u0431\u0435\u0434\u043d\u043e \u0434\u0430 \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0438 \u0434\u0430 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u043f\u043e\u043c\u0430\u043b\u043a\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u043e\u0434 \u0448\u0442\u043e \u0432\u0438 \u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e \u0434\u043e\u0434\u0435\u043a\u0430 \u043d\u0435 \u0458\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 <a href=\"https:\/\/beyond.mk\/fitnesagol\/kolku-dolgo-e-potrebno-da-gi-namalite-visokot-kilogrami\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u043f\u043e\u0441\u0430\u043a\u0443\u0432\u0430\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430<\/a>. <\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u041d\u0430\u043f\u0438\u0448\u0430\u043d\u043e \u043e\u0434: \u0421\u0438\u043c\u043e\u043d \u0421. \u0417\u0430 \u0443\u0441\u043f\u0435\u0448\u043d\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430, \u0432\u0430\u0436\u043d\u043e \u0435 \u0434\u0430 \u0441\u0435 \u0441\u043e\u0437\u0434\u0430\u0434\u0435 […]<\/p>\n","protected":false},"author":1,"featured_media":244,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[254,253,252,257,255,251],"class_list":["post-143","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-menadziranje-so-tezinata","tag-dali-kaloricen-deficit-e-bezbeden-za-zdravjeto","tag-kako-se-presmetuva-brojot-na-potrebni-kalorii","tag-naaluvanje-na-tezinata","tag-257","tag-255","tag-251"],"yoast_head":"\n<title>\u0428\u0442\u043e \u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0441\u043a\u0438 \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u0438 \u0434\u0430\u043b\u0438 \u0435 \u0431\u0435\u0437\u0431\u0435\u0434\u0435\u043d \u0437\u0430 \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e? - Beyond \u0424\u0438\u0442\u043d\u0435\u0441 \u0410\u0433\u043e\u043b<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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