{"id":2485,"date":"2025-10-22T04:43:10","date_gmt":"2025-10-22T03:43:10","guid":{"rendered":"https:\/\/menopower.si\/?p=2485"},"modified":"2026-04-13T21:22:07","modified_gmt":"2026-04-13T20:22:07","slug":"pridobivanje-teze-v-menopavzi","status":"publish","type":"post","link":"https:\/\/menopower.si\/index.php\/2025\/10\/22\/pridobivanje-teze-v-menopavzi\/","title":{"rendered":"Pridobivanje te\u017ee v menopavzi \u2013 se tvoj pas \u0161iri?"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_custom_heading text=&#8221;Pas se \u0161iri, \u010deprav nisi spremenila ni\u010desar&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]Cikel je \u0161e reden, je\u0161 enako kot pet let nazaj, po vadbi nima\u0161 ob\u010dutka, da si kaj izpustila. Pa se tvoj pas vseeno \u0161iri! Preden za\u010dne\u0161 zni\u017eevati kalorije, je koristno vedeti, kaj se dejansko dogaja. Ker re\u0161itev, ki je delovala pri 35 letih, pri 47 ne prinese istega rezultata \u2013 pogosto celo nasprotno. Pridobivanje te\u017ee v menopavzi je zelo pogosta izku\u0161nja.[\/vc_column_text][vc_empty_space height=&#8221;16px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;Zakaj se zgodi pridobivanje te\u017ee v menopavzi&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]Ko estradiol za\u010dne upadati, telo izgubi hormon, ki je desetletja uravnaval, kje se ma\u0161\u010doba shranjuje. Prej jo je telo shranjevalo na bokih in stegnih, zdaj se kopi\u010di globlje v trebuhu. Po menopavzi se ta globoka trebu\u0161na ma\u0161\u010doba pove\u010da s 5\u20138 % <strong>na 15\u201320 % celotne telesne ma\u0161\u010dobe \u2013 tudi pri \u017eenskah, ki ne pridobijo veliko kilogramov<\/strong>.<\/p>\n<p>Hkrati mi\u0161ice izginjajo hitreje: do 10 % na desetletje. Ker so mi\u0161ice tkivo, ki energijo porablja celo med po\u010ditkom, njihova izguba pomeni, da telo za osnovno delovanje potrebuje manj kalorij kot prej.[\/vc_column_text][hc_info_box css=&#8221;.vc_custom_1776111338328{background-color: #064b43 !important;}&#8221;]<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ceac6d;\"><strong>Insulinska rezistenca:<\/strong> ko estrogen pade, celice postanejo manj odzivne na insulin. Krvni sladkor niha, telo shranjuje hitreje \u2013 in lakota se pojavi, \u010deprav si jedla pred dvema urama.<\/span><\/p>\n<p>[\/hc_info_box][vc_row_inner][vc_column_inner][vc_empty_space height=&#8221;16px&#8221;][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;Hormoni lakote&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_row_inner][vc_column_inner width=&#8221;2\/3&#8243;][vc_column_text]Spremenita se tudi hormona, ki nadzirata apetit. <strong>Leptin<\/strong> \u2013 hormon sitosti \u2013 postane manj u\u010dinkovit, signal \u00bbdovolj je\u00ab prispe pozneje. <strong>Grelin<\/strong> \u2013 hormon lakote \u2013 se pove\u010da.<\/p>\n<p>K temu dodaj moten spanec zaradi vro\u010dinskih oblivov in kortizol zaradi kroni\u010dnega stresa, in ima\u0161 vse pogoje za pridobivanje te\u017ee v menopavzi, ki ga nobena dieta ne re\u0161i dolgoro\u010dno.[\/vc_column_text][\/vc_column_inner][vc_column_inner width=&#8221;1\/3&#8243;][vc_single_image image=&#8221;2486&#8243; img_size=&#8221;large&#8221; alignment=&#8221;center&#8221;][\/vc_column_inner][vc_column_inner][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner][vc_empty_space][vc_cta h2=&#8221;Na skupinski vadbi MenoPower gradimo mo\u010dno telo&#8221; style=&#8221;flat&#8221; color=&#8221;grey&#8221;]Na skupinski vadbi MenoPower delamo natanko to, kar hormonska fiziologija tega obdobja zahteva: vadbo za mo\u010d, ki obrne trend izgube mi\u0161ic, in intenzivne intervale, ki napadejo globoko trebu\u0161no ma\u0161\u010dobo. V skupini \u017eensk, ki razumejo, zakaj so tam. \ud83d\udc49 <a href=\"https:\/\/menopower.si\/index.php\/treningi\/\" target=\"_blank\" rel=\"noopener\">[Poglej termine in rezerviraj svoje mesto]<\/a>[\/vc_cta][vc_empty_space height=&#8221;8px&#8221;][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;Past \u00bbjej manj, treniraj ve\u010d\u00ab&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]Ko telo zazna spremembe, je logi\u010dna reakcija: manj hrane, ve\u010d gibanja. Problem je, da telo to prebere kot alarmno stanje. Presnova se upo\u010dasni, kortizol se zvi\u0161a, mi\u0161ice izginjajo hitreje. <strong>Pridobivanje te\u017ee v menopavzi se ne re\u0161i s stradanjem.<\/strong><\/p>\n<p>Kaj konkretno pomaga:<\/p>\n<ul>\n<li><strong>Vadba za mo\u010d<\/strong> vsaj 2x tedensko in <strong>kratki intenzivni intervali<\/strong> \u2013 skupaj napadeta tako mi\u0161i\u010dno izgubo kot trebu\u0161no ma\u0161\u010dobo<\/li>\n<li><strong>Beljakovine 1,2\u20131,6 g na kilogram telesne te\u017ee<\/strong> razporejene \u010dez ves dan \u2013 ohranjajo mi\u0161ice in dlje vzdr\u017eujejo sitost<\/li>\n<li><strong>Polnovredna \u017eivila<\/strong> namesto predelane hrane \u2013 zelenjava, sadje, polnozrnata \u017eita, zdrave ma\u0161\u010dobe<\/li>\n<li><strong>Ve\u010derna rutina<\/strong> za spanec, ker kortizol, ki ga goji pomanjkanje spanca, dela svoje tudi podnevi<\/li>\n<li><strong>Gibanje \u010dez dan<\/strong> \u2013 hoja po obroku, stopnice \u2013 \u0161teje ve\u010d, kot misli\u0161<\/li>\n<\/ul>\n<p>Kako se lotiti vadbe za mo\u010d konkretno, si preberi v \u010dlanku <a href=\"https:\/\/menopower.si\/index.php\/2025\/08\/01\/trening-za-moc-po-40-letu\/\" target=\"_blank\" rel=\"noopener\">Trening za mo\u010d po 40. letu<\/a>.[\/vc_column_text][hc_info_box css=&#8221;.vc_custom_1776111490997{background-color: #064b43 !important;}&#8221;]<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #ceac6d;\"><strong>En teden brez tehtnice:<\/strong> naslednji teden ne meri kilogramov \u2013 meri vnos beljakovin. Cilj je 30\u201335 g pri vsakem glavnem obroku. Za\u010dni z zajtrkom: jajca, gr\u0161ki jogurt, skuta. \u017de ta en premik bo spremenil, kako se po\u010duti\u0161 po obroku in koliko \u010dasa prete\u010de do naslednje lakote.<\/span><\/p>\n<p>[\/hc_info_box][vc_empty_space height=&#8221;16px&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=&#8221;Pridobivanje te\u017ee v menopavzi: dolgoro\u010dna perspektiva&#8221; use_theme_fonts=&#8221;yes&#8221;][vc_column_text]Strokovne smernice <a href=\"https:\/\/www.menopause.org\/\" target=\"_blank\" rel=\"noopener\">North American Menopause Society (NAMS)<\/a> poudarjajo, da je kombinacija vadbe za mo\u010d in zadostnega vnosa beljakovin naju\u010dinkovitej\u0161a strategija za ohranjanje telesne sestave \u2013 in da restriktivne diete brez treninga situacijo dolgoro\u010dno poslab\u0161ajo.<\/p>\n<p>Pridobivanje te\u017ee v menopavzi je fiziolo\u0161ki odziv. Ko razume\u0161 mehanizme, se spremenijo tudi odlo\u010ditve.[\/vc_column_text][vc_row_inner][vc_column_inner][vc_empty_space height=&#8221;8px&#8221;][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_separator border_width=&#8221;7&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;16px&#8221;][vc_custom_heading text=&#8221;Na kateri trening za mo\u010d se bo\u0161 prijavila?&#8221; use_theme_fonts=&#8221;yes&#8221;]\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f8-o1\" lang=\"sl-SI\" dir=\"ltr\" data-wpcf7-id=\"8\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/index.php\/wp-json\/wp\/v2\/posts\/2485#wpcf7-f8-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Kontaktni obrazec\" novalidate=\"novalidate\" data-status=\"init\">\n<fieldset class=\"hidden-fields-container\"><input type=\"hidden\" name=\"_wpcf7\" value=\"8\" \/><input 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wpcf7-text wpcf7-validates-as-email\" autocomplete=\"email\" aria-required=\"true\" aria-invalid=\"false\" value=\"\" type=\"email\" name=\"cf7-email\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-6 col-md-6 col-sm-12 mb-3\">\n\t\t<p>Telefonska \u0161tevilka<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-phone\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-tel wpcf7-validates-as-required wpcf7-text wpcf7-validates-as-tel\" aria-required=\"true\" aria-invalid=\"false\" value=\"\" type=\"tel\" name=\"cf7-phone\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-6 col-md-6 col-sm-12 mb-3\">\n\t\t<p>Datum rojstva<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-dob\"><input class=\"wpcf7-form-control wpcf7-date wpcf7-validates-as-required wpcf7-validates-as-date\" aria-required=\"true\" aria-invalid=\"false\" value=\"\" type=\"date\" name=\"cf7-dob\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 mb-3\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-group\"><select class=\"wpcf7-form-control wpcf7-select wpcf7-validates-as-required\" aria-required=\"true\" aria-invalid=\"false\" name=\"cf7-group\"><option value=\"\">Izberi skupino<\/option><option value=\"Mini skupina 2x tedensko: torek in \u010detrtek 18.00-18.55\">Mini skupina 2x tedensko: torek in \u010detrtek 18.00-18.55<\/option><option value=\"Semi-privat 1x tedensko: ponedeljek 7.30-8.25\">Semi-privat 1x tedensko: ponedeljek 7.30-8.25<\/option><option value=\"Semi-privat 1x tedensko: sreda 7.30-8.25\">Semi-privat 1x tedensko: sreda 7.30-8.25<\/option><option value=\"Semi-privat 2x tedensko: ponedeljek in sreda 7.30-8.25\">Semi-privat 2x tedensko: ponedeljek in sreda 7.30-8.25<\/option><\/select><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 mb-3\">\n\t\t<p>Opombe \/ posebnosti (npr. po\u0161kodbe, izku\u0161nje...)<br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-notes\"><textarea cols=\"40\" rows=\"10\" maxlength=\"2000\" class=\"wpcf7-form-control wpcf7-textarea\" aria-invalid=\"false\" name=\"cf7-notes\"><\/textarea><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 mb-3\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"cf7-consent\"><span class=\"wpcf7-form-control wpcf7-checkbox wpcf7-validates-as-required\"><span class=\"wpcf7-list-item first last\"><label><input type=\"checkbox\" name=\"cf7-consent[]\" value=\"Strinjam se s pogoji obdelave podatkov in prejemanja novic MenoPower.\" \/><span class=\"wpcf7-list-item-label\">Strinjam se s pogoji obdelave podatkov in prejemanja novic MenoPower.<\/span><\/label><\/span><\/span><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<div class=\"col-lg-12 col-md-12 col-sm-12 text-center\">\n\t\t<p><input class=\"wpcf7-form-control wpcf7-submit has-spinner btn btn_view_primary btn-lg\" type=\"submit\" value=\"Prijavi se na 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Ker re\u0161itev, ki je delovala pri 35 letih, pri 47 ne prinese istega rezultata \u2013 pogosto celo nasprotno. Pridobivanje te\u017ee v menopavzi je zelo pogosta izku\u0161nja.<\/p>\n","protected":false},"author":1,"featured_media":2487,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[126],"tags":[],"class_list":["post-2485","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-simptomi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pridobivanje te\u017ee v menopavzi \u2013 se tvoj pas \u0161iri?<\/title>\n<meta name=\"description\" content=\"Pridobivanje te\u017ee v menopavzi ni samo stvar discipline. 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