{"id":25837,"date":"2026-09-02T07:00:00","date_gmt":"2026-09-02T05:00:00","guid":{"rendered":"https:\/\/fitpass.rs\/blog\/?p=25837"},"modified":"2026-08-31T13:46:27","modified_gmt":"2026-08-31T11:46:27","slug":"jo-jo-efekat","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/jo-jo-efekat\/","title":{"rendered":"\u0160ta je jojo efekat i za\u0161to se izgubljeni kilogrami vra\u0107aju?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>TL;DR<\/strong><\/h2>\n\n\n\n<ul>\n<li>Jojo efekat je ciklus u kom posle svake nove dijete kilogrami do\u0111u nazad, \u010desto uz poneki gram vi\u0161ka<\/li>\n\n\n\n<li>Telo naglo mr\u0161avljenje do\u017eivljava kao vanrednu situaciju i brani se tako \u0161to poja\u010dava glad i usporava sagorevanje kalorija<\/li>\n\n\n\n<li>Ta \u201eodbrana&#8221; ume da traje mesecima, pa \u010dak i godinama posle dijete, ne samo prvih par nedelja<\/li>\n\n\n\n<li>Svaki novi krug mr\u0161avljenja i debljanja menja odnos mi\u0161i\u0107a i masti u telu, \u010dak i kad je krajnja vaga ista<\/li>\n\n\n\n<li>Sporije mr\u0161avljenje, trening snage i trajna promena navika umesto privremenih pravila su ono \u0161to stvarno smanjuje \u0161anse za jojo efekat<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0160ta je zapravo jojo efekat<\/strong><\/h2>\n\n\n\n<p>Jojo efekat je naziv za obrazac u kom se telesna te\u017eina neprestano penje i spu\u0161ta: smr\u0161ate, vratite kilograme, pa krenete ispo\u010detka. Naziv dolazi od de\u010dije igra\u010dke koja se kre\u0107e gore-dole, ba\u0161 kao i broj na vagi kod nekoga ko prolazi kroz ovaj ciklus.<\/p>\n\n\n\n<p>Ovo nije redak slu\u010daj, naprotiv. Kod ve\u0107ine ljudi koji brzo smr\u0161aju kroz kratkotrajnu dijetu, telo tokom naredne godine vrati izme\u0111u tre\u0107ine i dve tre\u0107ine izgubljene te\u017eine, a jedan od troje na kraju zavr\u0161i te\u017ei nego pre nego \u0161to je po\u010deo.<\/p>\n\n\n\n<p>Izvor: <a href=\"https:\/\/www.healthline.com\/nutrition\/yo-yo-dieting\">Healthline&nbsp;<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Za\u0161to telo toliko uporno vra\u0107a kilograme<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/jojo-efekat.jpg\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"630\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/jojo-efekat.jpg\" alt=\"Jojo Efekat\" class=\"wp-image-25839\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/jojo-efekat.jpg 1200w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/jojo-efekat-300x158.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2026\/08\/jojo-efekat-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n\n\n\n<p>Najlak\u0161e je zamisliti telo kao termostat koji \u010duva jednu pode\u0161enu temperaturu, samo \u0161to ovde ta \u201etemperatura&#8221; nije stepen ve\u0107 telesna masno\u0107a. Kad naglo skinete kilograme, telo to ne do\u017eivljava kao pobedu, ve\u0107 kao pretnju: \u201enema dovoljno hrane, moramo da \u0161tedimo energiju i sa\u010duvamo zalihe.&#8221;<\/p>\n\n\n\n<p>Da bi se odbranilo, telo povla\u010di nekoliko poteza istovremeno. Prvo, <strong>pada nivo hormona koji vas \u010dini sitim<\/strong>, pa ste stalno malo gladniji nego pre dijete. Drugo, celo <strong>telo po\u010dinje da tro\u0161i manje energije<\/strong>, \u010dak i u mirovanju, kao da vam je neko tiho sti\u0161ao potro\u0161nju struje u ku\u0107i, ne samo na jednom ure\u0111aju ve\u0107 svuda odjednom. Kod ljudi koji su pro\u0161li kroz izra\u017eeniji gubitak te\u017eine, telo ume da sagoreva i do \u010detvrtinu manje kalorija u mirovanju nego kod nekog ko nikad nije bio krupniji, \u010dak i kad su na istoj te\u017eini.<\/p>\n\n\n\n<p>Ono \u0161to najvi\u0161e iznenadi jeste koliko dugo ovo traje. Ne radi se o par nedelja prilago\u0111avanja, pra\u0107enje u\u010desnika jednog poznatog \u0161oua o mr\u0161avljenju pokazalo je da im je <strong>metabolizam bio usporen i \u0161est godina kasnije.<\/strong><\/p>\n\n\n\n<p>Izvor: <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6917653\/\">PMC &#8211; Physiological and Epigenetic Features of Yoyo Dieting and Weight Control<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Telo pamti i posle uspe\u0161nog mr\u0161avljenja<\/strong><\/h2>\n\n\n\n<p>Ovde dolazimo do dela koji zvu\u010di skoro neverovatno, a nauka ga je tek nedavno potvrdila. Masne \u0107elije ne samo da se \u0161ire i skupljaju kako dobijate ili gubite kilograme, one ostavljaju trag o tome da su nekad bile ve\u0107e, \u010dak i kad se smanje.<\/p>\n\n\n\n<p>Zamislite to kao balon koji ste dugo dr\u017eali napumpan. Ispustite vazduh i on vi\u0161e ne izgleda isto kao nov, neistegnut balon, ko\u017ea mu je \u201ezapamtila&#8221; prethodni oblik i lak\u0161e se ponovo naduva. Sli\u010dno se de\u0161ava sa masnim \u0107elijama na hemijskom nivou: <strong>gojaznost ostavlja sitne promene u tome koji geni su \u201eupaljeni&#8221;, a koji \u201euga\u0161eni&#8221; u tim \u0107elijama<\/strong>, i te promene ostaju \u010dak i kad kilogrami odu.<\/p>\n\n\n\n<p>Istra\u017eiva\u010di sa \u0161vajcarskog ETH Z\u00fcrich i Univerziteta u Lajpcigu su 2024. godine to pokazali kod mi\u0161eva: \u017eivotinje koje su nekad bile gojazne, pa smr\u0161ale, dobijale su kilograme mnogo br\u017ee kad su ponovo imale pristup masnoj hrani, u pore\u0111enju sa onima koje nikad nisu bile gojazne. Isti obrazac su prona\u0161li i u uzorcima tkiva ljudi koji su pro\u0161li kroz operaciju mr\u0161avljenja.<\/p>\n\n\n\n<p>Izvor: <a href=\"https:\/\/www.uni-leipzig.de\/en\/newsdetail\/artikel\/cause-of-the-yo-yo-effect-deciphered-2024-11-18\">Universit\u00e4t Leipzig &#8211; Cause of the yo-yo effect deciphered<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Za\u0161to ista vaga ne zna\u010di i isto telo<\/strong><\/h2>\n\n\n\n<p>Evo jo\u0161 jedne stvari koja se retko obja\u0161njava, a mnogo uti\u010de na to kako se ose\u0107ate: svaki krug dijete menja odnos mi\u0161i\u0107a i masti u telu, \u010dak i kad se na kraju vratite na istu brojku na vagi.<\/p>\n\n\n\n<p>Kad mr\u0161avite, gubite i mast i mi\u0161i\u0107e. Problem je \u0161to se, kad se kilogrami vrate, mast vra\u0107a mnogo br\u017ee i lak\u0161e nego mi\u0161i\u0107. Ponavljajte taj krug par puta i telesna te\u017eina mo\u017ee ostati ista, dok procenat masti raste, a mi\u0161i\u0107 se topi. To obja\u0161njava za\u0161to se neko ose\u0107a &#8220;mek\u0161e&#8221; ili primeti ve\u0107i stomak, iako vaga pokazuje isti broj kao pre nekoliko godina.<\/p>\n\n\n\n<p>Vaga tu \u010desto ume da sla\u017ee. Najve\u0107e <a href=\"https:\/\/www.eurekalert.org\/news-releases\/1131678\">istra\u017eivanje<\/a> ovog tipa do sada pratilo je u\u010desnike deceniju posle dijete. Ve\u0107ina je do kraja pra\u0107enja vratila skoro svu izgubljenu te\u017einu, ali MRI snimci su pokazali da je masno\u0107a oko unutra\u0161njih organa, ona najopasnija za srce i metabolizam, ostala trajno ni\u017ea. Svako smanjenje te duboke stoma\u010dne masti od desetak procenata tokom same dijete bilo je povezano sa oko trideset procenata ni\u017eim rizikom od dijabetesa tipa 2 godinama kasnije, bez obzira na to da li su se kilogrami kasnije vratili. Drugim re\u010dima, ono \u0161to je dijeta promenila ispod ko\u017ee ume da ostane i kad se broj na vagi vrati na staro.<\/p>\n\n\n\n<p><strong>Izvor<\/strong>: <a href=\"https:\/\/www.healthline.com\/nutrition\/yo-yo-dieting\">Healthline&nbsp;<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0160ta jojo efekat radi zdravlju, ne samo liniji<\/strong><\/h2>\n\n\n\n<p>Jojo efekat nije samo pitanje kako izgledate. Nagle promene te\u017eine, gore-dole, optere\u0107uju telo na na\u010din koji stabilna te\u017eina, \u010dak i ne\u0161to vi\u0161a, obi\u010dno ne izaziva.<\/p>\n\n\n\n<p>Srce i krvni sudovi su pod ve\u0107im pritiskom kad se te\u017eina stalno menja, ve\u0107e oscilacije su povezane sa ve\u0107im rizikom od problema poput povi\u0161enog pritiska ili sr\u010danih tegoba. Jetra tako\u0111e trpi, jer nagli ciklusi debljanja i mr\u0161avljenja mogu doprineti nagomilavanju masti u jetri. Kod nekih ljudi se pove\u0107ava i rizik od \u017eu\u010dnih kamenaca, posebno kod brzog, drasti\u010dnog mr\u0161avljenja.<\/p>\n\n\n\n<p>Izvor:<strong> <\/strong><a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-diet-yo-yo-diet-effect\">WebMD &#8211; Your Body&#8217;s Reaction To Yo-Yo Diets Explained<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kako se stvarno izboriti sa jojo efektom<\/strong><\/h2>\n\n\n\n<p>Sad kad znate za\u0161to telo tako uporno brani prethodnu te\u017einu, lak\u0161e je razumeti \u0161ta ga zapravo smiruje umesto da ga tera u odbranu.<\/p>\n\n\n\n<p><strong>Idite sporije nego \u0161to vas telo tera da \u017eurite.<\/strong> Kad mr\u0161avite postepeno, umesto naglo, telo ne dobija onaj signal \u201evanredna situacija&#8221; koji pokre\u0107e jaku glad i usporen metabolizam. Sporiji tempo je manje dramati\u010dan, ali ostaje mnogo ve\u0107a \u0161ansa da rezultat potraje.<\/p>\n\n\n\n<p><strong>Ne dajte mi\u0161i\u0107ima da nestanu.<\/strong> Trening snage tokom mr\u0161avljenja \u0161alje telu jasnu poruku da mi\u0161i\u0107 treba da ostane, jer se koristi. U kombinaciji sa dovoljno proteina u ishrani, ovo zna\u010dajno smanjuje gubitak mi\u0161i\u0107ne mase, ba\u0161 onaj deo koji se najte\u017ee vra\u0107a kad kilogrami odu.<\/p>\n\n\n\n<p><strong>Kretanje treba da bude redovno, ne herojsko.<\/strong> Nije potrebno da svaki trening bude iscrpljuju\u0107i. Konzistentnost, po 2-3 puta nedeljno, tokom meseci, radi mnogo vi\u0161e za dugoro\u010dan rezultat nego povremeni intenzivni napori posle kojih sledi pauza od nedelju dana.<\/p>\n\n\n\n<p><strong>Gradite naviku, ne privremeni set pravila.<\/strong> Svaka dijeta sa jasnim krajem u\u010di telo i um da postoji trenutak kad se \u201evra\u0107aju stara pravila&#8221;. Kad se umesto toga menja svakodnevni na\u010din ishrane i kretanja, bez o\u0161tre linije izme\u0111u \u201ena dijeti sam&#8221; i &#8220;nisam&#8221;, nema ni tog naglog povratka na staro.<\/p>\n\n\n\n<p>Izvor: <a href=\"https:\/\/www.bangkokhospital.com\/en\/bangkok\/content\/lose-weight-without-yo-yo\">Bangkok Hospital &#8211; Healthy weight loss: How to stop the yo-yo effect<\/a><\/p>\n\n\n\n<p><em>Na kraju, mo\u017eda je najva\u017enije pitanje ono koje retko sebi postavimo: kako se ose\u0107amo u sopstvenom telu, van broja na vagi. Ose\u0107aj lako\u0107e, energije i zadovoljstva kretanjem obi\u010dno dolazi mnogo pre nego \u0161to se to vidi na vagi, i traje mnogo du\u017ee kad prestanemo da jurimo brze rezultate. <\/em><a href=\"https:\/\/fitpass.rs\/\"><em>Fitpass<\/em><\/a><em> je tu kao podr\u0161ka tom ose\u0107aju, kroz pokret koji prija i postaje deo svakodnevice, a ne kroz jo\u0161 jedno pravilo kom treba da se prilagodite.<\/em><\/p>\n\n\n\n<p><em>Napomena: Ovaj tekst je informativnog karaktera i ne zamenjuje savet lekara ili nutricioniste. Ako imate hroni\u010dno oboljenje, poreme\u0107aj ishrane u istoriji ili planirate izra\u017eeniji gubitak te\u017eine, promene treba planirati uz stru\u010dnu osobu.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>TL;DR \u0160ta je zapravo jojo efekat Jojo efekat je naziv za obrazac u kom se telesna te\u017eina neprestano penje i spu\u0161ta: smr\u0161ate, vratite kilograme, pa krenete ispo\u010detka. Naziv dolazi od de\u010dije igra\u010dke koja se kre\u0107e gore-dole, ba\u0161 kao i broj na vagi kod nekoga ko prolazi kroz ovaj ciklus. Ovo nije redak slu\u010daj, naprotiv. Kod [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":25840,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jojo efekat: za\u0161to se kilogrami vra\u0107aju<\/title>\n<meta name=\"description\" content=\"Za\u0161to telo posle dijete vra\u0107a kilograme, kako usporen metabolizam traje godinama i \u0161ta stvarno poma\u017ee da izbegnete jojo efekat.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitpass.rs\/blog\/jo-jo-efekat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jojo efekat: 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