{"id":78783,"date":"2025-02-11T20:33:15","date_gmt":"2025-02-11T20:33:15","guid":{"rendered":"http:\/\/e-ciftlik.com\/haberler\/saglik\/myfitnesspalde-haftalik-aliskanliklarinizi-kesfedin\/"},"modified":"2025-02-11T20:33:15","modified_gmt":"2025-02-11T20:33:15","slug":"myfitnesspalde-haftalik-aliskanliklarinizi-kesfedin","status":"publish","type":"post","link":"https:\/\/e-ciftlik.com\/haberler\/saglik\/myfitnesspalde-haftalik-aliskanliklarinizi-kesfedin\/","title":{"rendered":"MyFitnessPal&#8217;de Haftal\u0131k Al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 Ke\u015ffedin!"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/02\/weekly-habits-myfitnesspal-demo-1024x643.png\" class=\"attachment-large size-large wp-post-image\" alt=\"Haftal\u0131k Al\u0131\u015fkanl\u0131klar MyFitnessPal\" \/><\/p>\n<p>\u0130lerlemenin her g\u00fcn att\u0131\u011f\u0131n\u0131z k\u00fc\u00e7\u00fck ad\u0131mlarda ger\u00e7ekle\u015fti\u011fine inan\u0131yoruz. <strong>Bu y\u00fczden <em>Haftal\u0131k Al\u0131\u015fkanl\u0131klar<\/em> arac\u0131n\u0131 olu\u015fturduk &#8211; k\u00fc\u00e7\u00fck kazan\u00e7lar\u0131 kutlaman\u0131za, daha b\u00fcy\u00fck sa\u011fl\u0131k hedeflerinize do\u011fru ilerlemenize ve bunalmadan daha tutarl\u0131 olman\u0131za yard\u0131mc\u0131 olacak basit, uygulanabilir bir yol.<\/strong><\/p>\n<p>M\u00fckemmelli\u011fi unutun. Bu, hayat\u0131n\u0131za uygun al\u0131\u015fkanl\u0131klar olu\u015fturmakla ilgilidir.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-what-are-weekly-habits\"><strong>Haftal\u0131k Al\u0131\u015fkanl\u0131klar Nedir?<\/strong><\/h2>\n<p>Haftal\u0131k Al\u0131\u015fkanl\u0131klar, k\u0131sa vadeli ba\u015far\u0131lara odaklanman\u0131za yard\u0131mc\u0131 olacak \u0131s\u0131r\u0131k b\u00fcy\u00fckl\u00fc\u011f\u00fcnde hedeflerdir.<\/p>\n<p>Daha fazla su i\u00e7mekten daha fazla sebze yemeye kadar, bu artan eylemler uzun vadeli ba\u015far\u0131n\u0131n yap\u0131 ta\u015flar\u0131d\u0131r.<\/p>\n<p>Bunlar, her \u015feyi ayn\u0131 anda de\u011fi\u015ftirmeye \u00e7al\u0131\u015fman\u0131n getirdi\u011fi hayal k\u0131r\u0131kl\u0131\u011f\u0131 ve yorgunlu\u011fu azaltmak i\u00e7in buradalar &#8211; \u00e7\u00fcnk\u00fc de\u011fi\u015fim bir ad\u0131mla ba\u015flar.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-why-small-habits-matter\"><strong>Neden K\u00fc\u00e7\u00fck Al\u0131\u015fkanl\u0131klar \u00d6nemlidir<\/strong><\/h2>\n<p>B\u00fcy\u00fck hedefler korkutucu olabilir, ancak onlar\u0131 daha k\u00fc\u00e7\u00fck ad\u0131mlara b\u00f6lmek onlar\u0131 yap\u0131labilir hale getirir.<\/p>\n<p>Ara\u015ft\u0131rmalar, her g\u00fcn biraz daha fazla su i\u00e7mek gibi k\u00fc\u00e7\u00fck, tutarl\u0131 eylemlerin momentum olu\u015fturdu\u011funu ve olumlu bir geribildirim d\u00f6ng\u00fcs\u00fc yaratt\u0131\u011f\u0131n\u0131 g\u00f6stermektedir (<a href=\"https:\/\/oxfordre.com\/psychology\/display\/10.1093\/acrefore\/9780190236557.001.0001\/acrefore-9780190236557-e-129\">1<\/a>). Haftal\u0131k Al\u0131\u015fkanl\u0131klar, size gelecek hafta i\u00e7in net, y\u00f6netilebilir bir odak noktas\u0131 sa\u011flayarak buna ula\u015f\u0131r.<\/p>\n<p>Ayr\u0131ca, bu k\u00fc\u00e7\u00fck kazan\u00e7lar\u0131 kutlamak beyninize bir doz dopamin verir ve b\u00f6ylece daha motive olman\u0131z daha olas\u0131 hale gelir (<a href=\"https:\/\/doi.org\/10.1016\/j.cobeha.2018.01.003\">2<\/a>).<\/p>\n<p>&nbsp;Bu bilimdir, ancak ayn\u0131 zamanda \u00f6zg\u00fcveniniz i\u00e7in de iyidir ve dolay\u0131s\u0131yla kal\u0131c\u0131 bir momentum i\u00e7in iyidir.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-habits-you-can-track\"><strong>Takip Edebilece\u011finiz Al\u0131\u015fkanl\u0131klar<\/strong><\/h2>\n<p>Her hafta, hedeflerinizle rezonans sa\u011flayan bir odak alan\u0131 se\u00e7in. Se\u00e7enekler \u015funlar\u0131 i\u00e7erir:<\/p>\n<ul class=\"wp-block-list\"><\/p>\n<li><strong>Daha Fazla Su \u0130\u00e7in<\/strong>: En az 5 bardak su i\u00e7erek yedi g\u00fcn boyunca hidrate kal\u0131n. <\/li>\n<li><strong>Daha Fazla Sebze Yemek<\/strong>: Be\u015f g\u00fcn boyunca yemeklerinize bir sebze ekleyin. <\/li>\n<li><strong>Daha Fazla Meyve Yemek: <\/strong>G\u00fcnde en az 2 meyve yiyin, en az 5 g\u00fcn boyunca. <\/li>\n<li><strong>Daha Fazla \u00d6\u011f\u00fcn Kayd\u0131 Tutma<\/strong>: En az d\u00f6rt g\u00fcn boyunca g\u00fcnde iki \u00f6\u011f\u00fcn kayd\u0131 tutun. <\/li>\n<li><strong>Daha Fazla Lif T\u00fcketmek<\/strong>: Be\u015f g\u00fcn boyunca en az 5g lif i\u00e7eren bir \u00f6\u011f\u00fcn t\u00fcketin. <\/li>\n<li><strong>Protein Al\u0131m\u0131n\u0131 Art\u0131r\u0131n<\/strong>: Bu hafta en az \u00fc\u00e7 g\u00fcn protein hedefinize ula\u015f\u0131n. <\/li>\n<p>\n<\/ul>\n<h2 class=\"wp-block-heading\" id=\"h-how-to-get-started\"><strong>Nas\u0131l Ba\u015flan\u0131r<\/strong><\/h2>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\">\n<\/div>\n<\/figure>\n<p>\u0130lk al\u0131\u015fkanl\u0131\u011f\u0131n\u0131z\u0131 olu\u015fturmak \u00e7ok kolayd\u0131r. Not: Hen\u00fcz bir MyFitnessPal \u00fcyesi de\u011filseniz, <a href=\"https:\/\/myfitnesspal.app.link\/llGMsjqULQb\">uygulamay\u0131 indirmeniz<\/a> gerekecektir. Sonra:&nbsp;<\/p>\n<ol class=\"wp-block-list\"><\/p>\n<li>Uygulamay\u0131 a\u00e7\u0131n ve <a href=\"https:\/\/myfitnesspal.app.link\/llGMsjqULQb\">g\u00f6sterge tablonuzdaki <em>Haftal\u0131k Al\u0131\u015fkanl\u0131klar<\/em>&#8216;\u0131 bulun<\/a>.<\/li>\n<li>Takip edilecek bir al\u0131\u015fkanl\u0131k se\u00e7in ve isterseniz her g\u00fcn kontrol etmek i\u00e7in bir hat\u0131rlat\u0131c\u0131 ayarlay\u0131n.<\/li>\n<li>Her g\u00fcn uygulamaya geri d\u00f6nerek g\u00fcnl\u00fck hedefinizi ba\u015far\u0131p ba\u015faramad\u0131\u011f\u0131n\u0131z\u0131 onaylay\u0131n ve k\u00fc\u00e7\u00fck bir s\u00fcrpriz ve mutluluk ya\u015famaya haz\u0131rlan\u0131n.<\/li>\n<p>\n<\/ol>\n<p>Bize g\u00fcvenin, g\u00fcn\u00fcn\u00fczdeki hedefinizi tiklemek size iyi hissettirecek! <\/p>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-1 wp-block-buttons-is-layout-flex\"><\/p>\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/myfitnesspal.app.link\/llGMsjqULQb\">Haftal\u0131k Al\u0131\u015fkanl\u0131\u011fa Ba\u015fla<\/a><\/div>\n<p>\n<\/div>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\"><strong>Haftal\u0131k Al\u0131\u015fkanl\u0131k Ba\u015far\u0131s\u0131 \u0130\u00e7in \u0130pu\u00e7lar\u0131<\/strong><\/h2>\n<p>Al\u0131\u015fkanl\u0131k se\u00e7mekle ilgili de\u011fil, o al\u0131\u015fkanl\u0131\u011fa do\u011fru yakla\u015f\u0131m\u0131 <em>do\u011fru<\/em> \u015fekilde ele almakla ilgilidir. \u0130\u015fte baz\u0131 ipu\u00e7lar\u0131:<\/p>\n<ul class=\"wp-block-list\"><\/p>\n<li><strong>Al\u0131\u015fkanl\u0131klar\u0131 rutininize ba\u011flay\u0131n.<\/strong> Yeni eylemleri, \u00f6rne\u011fin sabah kahvenizden \u00f6nce su i\u00e7mek veya taba\u011f\u0131n\u0131zdaki sebzeleri ilk \u00f6nce yemek gibi mevcut al\u0131\u015fkanl\u0131klar\u0131n\u0131zla e\u015fle\u015ftirin.<\/li>\n<li><strong>Elastik olun.<\/strong> Hayat olur, ve bu sorun de\u011fil. Haftal\u0131k Al\u0131\u015fkanl\u0131klar, sizin adapte olman\u0131za ve ileri gitmenize yard\u0131mc\u0131 olmak i\u00e7in tasarlanm\u0131\u015ft\u0131r. Sadece se\u00e7ti\u011finiz al\u0131\u015fkanl\u0131\u011f\u0131 haftada belirli bir say\u0131da kez ger\u00e7ekle\u015ftirmeniz gerekmektedir.<\/li>\n<li><strong>\u0130lerlemeye odaklan\u0131n, m\u00fckemmellik de\u011fil.<\/strong> Bunu yaparak, kal\u0131c\u0131 al\u0131\u015fkanl\u0131klar olu\u015fturabilirsiniz.<\/li>\n<p>\n<\/ul>\n<h2 class=\"wp-block-heading\"><strong>Ba\u015flamaya Haz\u0131r m\u0131s\u0131n\u0131z?<\/strong><\/h2>\n<p>U\u00e7 noktal\u0131 k\u0131s\u0131tlamalar\u0131 veya h\u0131zl\u0131 \u00e7\u00f6z\u00fcmleri unutun. Ger\u00e7ek de\u011fi\u015fim, s\u00fcrd\u00fcr\u00fclebilir, y\u00f6netilebilir eylemlere odakland\u0131\u011f\u0131n\u0131zda ger\u00e7ekle\u015fir.<\/p>\n<p>Haftal\u0131k Al\u0131\u015fkanl\u0131klar, ger\u00e7ek hayatta beslenmeyi benimsemenizi te\u015fvik eder: dengeli ve ihtiya\u00e7lar\u0131n\u0131za dayal\u0131. Bu, her g\u00fcn m\u00fckemmel olmakla ilgili de\u011fil, zaman i\u00e7inde hedeflerinizle uyumlu se\u00e7imler yapmakla ilgilidir (<a href=\"https:\/\/oxfordre.com\/psychology\/display\/10.1093\/acrefore\/9780190236557.001.0001\/acrefore-9780190236557-e-129\">1<\/a>).<\/p>\n<p>Ve ba\u015flamak i\u00e7in bug\u00fcnden daha iyi bir g\u00fcn yoktur.<\/p>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-2 wp-block-buttons-is-layout-flex\"><\/p>\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/myfitnesspal.app.link\/llGMsjqULQb\">Haftal\u0131k Al\u0131\u015fkanl\u0131\u011fa Ba\u015fla<\/a><\/div>\n<p>\n<\/div>\n<\/p>\n<p><\/p>\n<p>Yaz\u0131, MyFitnessPal Blog&#8217;da yay\u0131nland\u0131.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0130lerlemenin her g\u00fcn att\u0131\u011f\u0131n\u0131z k\u00fc\u00e7\u00fck ad\u0131mlarda ger\u00e7ekle\u015fti\u011fine inan\u0131yoruz. Bu y\u00fczden Haftal\u0131k Al\u0131\u015fkanl\u0131klar arac\u0131n\u0131 olu\u015fturduk &#8211;&hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-78783","post","type-post","status-publish","format-standard","hentry","category-saglik"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>MyFitnessPal&#039;de Haftal\u0131k Al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 Ke\u015ffedin! - E-&Ccedil;\u0130FTL\u0130K HABER<\/title>\n<meta name=\"description\" content=\"\u0130lerlemenin her g\u00fcn att\u0131\u011f\u0131n\u0131z k\u00fc\u00e7\u00fck ad\u0131mlarda ger\u00e7ekle\u015fti\u011fine inan\u0131yoruz. 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