{"id":168726,"date":"2020-07-08T12:00:00","date_gmt":"2020-07-08T10:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/vieme-preco-nechudnete-ale-mozete-to-zmenit\/"},"modified":"2021-07-06T08:54:59","modified_gmt":"2021-07-06T06:54:59","slug":"vieme-preco-nechudnete-ale-mozete-to-zmenit","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/vieme-preco-nechudnete-ale-mozete-to-zmenit\/","title":{"rendered":"Vieme, pre\u010do nechudnete, ale m\u00f4\u017eete to zmeni\u0165!"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/vieme-preco-nechudnete-ale-mozete-to-zmenit\/#Neprijimate_dostatok_bielkovin\" title=\"Neprij\u00edmate dostatok bielkov\u00edn\">Neprij\u00edmate dostatok bielkov\u00edn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/vieme-preco-nechudnete-ale-mozete-to-zmenit\/#Nepocitate_si_prijem_kalorii\" title=\"Nepo\u010d\u00edtate si pr\u00edjem kal\u00f3ri\u00ed\">Nepo\u010d\u00edtate si pr\u00edjem kal\u00f3ri\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/vieme-preco-nechudnete-ale-mozete-to-zmenit\/#Nedvihate_vahy\" title=\"Nedv\u00edhate v\u00e1hy\">Nedv\u00edhate v\u00e1hy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/vieme-preco-nechudnete-ale-mozete-to-zmenit\/#Prijimate_vela_jednoduchych_cukrov\" title=\"Prij\u00edmate ve\u013ea jednoduch\u00fdch cukrov\">Prij\u00edmate ve\u013ea jednoduch\u00fdch cukrov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/vieme-preco-nechudnete-ale-mozete-to-zmenit\/#Nemate_dostatok_spanku\" title=\"Nem\u00e1te dostatok sp\u00e1nku\">Nem\u00e1te dostatok sp\u00e1nku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/vieme-preco-nechudnete-ale-mozete-to-zmenit\/#Nedodrzujete_spravnu_hydrataciu\" title=\"Nedodr\u017eujete spr\u00e1vnu hydrat\u00e1ciu\">Nedodr\u017eujete spr\u00e1vnu hydrat\u00e1ciu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/vieme-preco-nechudnete-ale-mozete-to-zmenit\/#Nedodrziavate_vedome_stravovanie\" title=\"Nedodr\u017eiavate vedom\u00e9 stravovanie\">Nedodr\u017eiavate vedom\u00e9 stravovanie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/vieme-preco-nechudnete-ale-mozete-to-zmenit\/#Mate_nerealne_ocakavania\" title=\"M\u00e1te nere\u00e1lne o\u010dak\u00e1vania\">M\u00e1te nere\u00e1lne o\u010dak\u00e1vania<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/vieme-preco-nechudnete-ale-mozete-to-zmenit\/#Ste_v_strese\" title=\"Ste v strese\">Ste v strese<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Faktorov, ktor\u00e9 stoja za <strong>ne\u00faspechom v chudnut\u00ed<\/strong> je skuto\u010dne mnoho a verte, \u017ee nie v\u017edy za to m\u00f4\u017ee len<strong> nezdrav\u00e9 jedlo <\/strong>alebo<strong> nedostatok pohybu.<\/strong> Pre\u010d\u00edtajte si, \u010do m\u00f4\u017ee by\u0165 pr\u00ed\u010dinou v\u00e1\u0161ho <strong>faux pas pri chudnut\u00ed,<\/strong> a ako jednoducho to <strong>m\u00f4\u017eete zmeni\u0165!&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Neprijimate_dostatok_bielkovin\"><\/span><strong>Neprij\u00edmate dostatok bielkov\u00edn<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tak, ako zohr\u00e1vaj\u00fa bielkoviny <strong>\u00falohu pri naberan\u00ed svalovej hmoty, <\/strong>plnia d\u00f4le\u017eit\u00fa <strong>funkciu aj v procese chudnutia.<\/strong> A to hne\u010f<strong> viacer\u00fdmi sp\u00f4sobmi:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vysok\u00fd pr\u00edjem bielkov\u00edn zvy\u0161uje metabolizmus<\/strong><\/h3>\n\n\n\n<p><strong>Termick\u00fd \u00fa\u010dinok jedla (angl. TEF)<\/strong> je <strong>proces tr\u00e1venia, vstreb\u00e1vania a metaboliz\u00e1cie jedla, <\/strong>ktor\u00fd nast\u00e1va <strong>prijat\u00edm kal\u00f3ri\u00ed a ich n\u00e1sledn\u00fdm sp\u00e1len\u00edm. <\/strong>Zo skupiny makronutrientov s\u00fa to pr\u00e1ve bielkoviny, ktor\u00e9 sa na <strong>TEF podie\u013eaj\u00fa najviac.<\/strong> Z percentu\u00e1lneho h\u013eadiska maj\u00fa bielkoviny pribli\u017ene <strong>20 a\u017e 30% termick\u00fd \u00fa\u010dinok na tr\u00e1venie,<\/strong> pri\u010dom <strong>sacharidy 5-10%<\/strong> a<strong> tuky len 0-3%. <\/strong>Vysok\u00fd pr\u00edjem bielkov\u00edn tie\u017e pom\u00e1ha <strong>predch\u00e1dza\u0165 metabolick\u00e9mu spomaleniu,<\/strong> \u010do je \u010dast\u00fd <strong>ved\u013eaj\u0161\u00ed \u00fa\u010dinok chudnutia.<\/strong> Okrem toho pom\u00e1ha <strong>predch\u00e1dza\u0165 op\u00e4tovn\u00e9mu z\u00edskavaniu telesnej hmotnosti.<\/strong> Uk\u00e1zalo sa teda, \u017ee vysok\u00fd pr\u00edjem bielkov\u00edn <strong>zvy\u0161uje metabolizmus<\/strong> a aj <strong>mno\u017estvo sp\u00e1len\u00fdch kal\u00f3ri\u00ed<\/strong>, a to o 80 kcal a\u017e 100 kcal za de\u0148. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-1124x749.jpg\" alt=\"Vieme pre\u010do nechudnete a m\u00f4\u017eete to zmeni\u0165\" class=\"wp-image-173918\" width=\"843\" height=\"562\" title=\"Vieme pre\u010do nechudnete a m\u00f4\u017eete to zmeni\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/100087363_2942331109221916_6076592173594181632_o-2-min.jpg 1680w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bielkoviny menia hladiny horm\u00f3nov reguluj\u00facich hmotnos\u0165<\/strong><\/h3>\n\n\n\n<p>Ak v\u00e1m niekto povie, \u017ee cel\u00fd <strong>proces chudnutia sa vlastne odohr\u00e1va len vo va\u0161ej hlave,<\/strong> m\u00e1 do ur\u010ditej miery pravdu. Telesn\u00e1 v\u00e1ha je toti\u017e <strong>priamo prepojen\u00e1 s mozgom,<\/strong> konkr\u00e9tne jeho \u010das\u0165ou <strong>naz\u00fdvanou hypotalamus.<\/strong> Pr\u00e1ve tu sa <strong>zhroma\u017e\u010fuj\u00fa horm\u00f3ny reguluj\u00face hmotnos\u0165<\/strong> a spracov\u00e1vaj\u00fa r\u00f4zne druhy inform\u00e1cii, vr\u00e1tane toho <strong>\u010do, kedy a ko\u013eko by ste mali zjes\u0165.<\/strong> Preuk\u00e1zalo sa, \u017ee <strong>vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn<\/strong> <strong>zvy\u0161uje hladiny horm\u00f3nov navodzuj\u00facich pocit s\u00fdtosti,<\/strong> ako GLP-1, peptidy YY \u010di cholecystokin\u00edn, ktor\u00fd tie\u017e <strong>zni\u017euje hladinu horm\u00f3nu grel\u00edn,<\/strong> teda <strong>horm\u00f3nu hladu. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bielkoviny pom\u00e1haj\u00fa zabr\u00e1ni\u0165 strate svalov<\/strong><\/h3>\n\n\n\n<p>Strata svalovej hmoty je <strong>ved\u013eaj\u0161\u00edm \u00fa\u010dinkom chudnutia.<\/strong> Doch\u00e1dza k nej najm\u00e4 vtedy, ak do svojho chudn\u00faceho procesu <strong>nezarad\u00edte silov\u00fd tr\u00e9ning,<\/strong> alebo <strong>neprij\u00edmate dostato\u010dn\u00e9 mno\u017estvo bielkov\u00edn. <\/strong>Tie toti\u017e <strong>podporuj\u00fa rast svalov,<\/strong> ktor\u00e9 s\u00fa priamo zodpovedn\u00e9 aj za <strong>r\u00fdchlos\u0165 metabolizmu.<\/strong> \u010c\u00edm menej svalovej hmoty m\u00e1te, t\u00fdm <strong>pomal\u0161\u00ed je v\u00e1\u0161 metabolizmus<\/strong> a strata ne\u017eiaducich tukov\u00fdch z\u00e1sob bude n\u00e1ro\u010dnej\u0161ia. In\u00fdmi slovami, <strong>sp\u00e1lite ove\u013ea menej kal\u00f3ri\u00ed.<\/strong> Konzum\u00e1cia ve\u013ek\u00e9ho mno\u017estva bielkov\u00edn m\u00f4\u017ee <strong>zn\u00ed\u017ei\u0165 stratu svalov, <\/strong>\u010do by malo pom\u00f4c\u0165 <strong>udr\u017ea\u0165 vy\u0161\u0161iu r\u00fdchlos\u0165 metabolizmu <\/strong>pri strate telesn\u00e9ho tuku.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1] [2] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-1124x749.jpg\" alt=\"Bielkoviny pom\u00e1haj\u00fa zabr\u00e1ni\u0165 strate svalov\" class=\"wp-image-173840\" width=\"843\" height=\"562\" title=\"Bielkoviny pom\u00e1haj\u00fa zabr\u00e1ni\u0165 strate svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/kingapr-4983-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rie\u0161enie<\/strong><\/h3>\n\n\n\n<p>Ak to s chudnut\u00edm mysl\u00edte skuto\u010dne v\u00e1\u017ene, mali by ste sa zamera\u0165 na <strong>vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn.<\/strong> Priemern\u00fd dospel\u00fd \u010dlovek potrebuje minim\u00e1lne <strong>0,8 gramu bielkov\u00edn na kilogram telesnej hmotnosti denne.<\/strong> U vytrvalostn\u00fdch \u0161portovcov je d\u00e1vka vy\u0161\u0161ia, a to <strong>1,2 a\u017e 1,4 g bielkov\u00edn na 1 kg hmotnosti <\/strong>a<strong> <\/strong>kulturisti \u010di bodybuilderi zase prij\u00edmaj\u00fa v priemere <strong>1,6 a\u017e 1,7 g bielkov\u00edn.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrojov bielkov\u00edn je skuto\u010dne ne\u00farekom. N\u00e1jdete ich v <strong>chudom m\u00e4se, ryb\u00e1ch, vaj\u00ed\u010dkach, mlie\u010dnych produktoch \u010di strukovin\u00e1ch.<\/strong> Ak chcete ma\u0165 <strong>pr\u00edjem bielkov\u00edn pod kontrolou,<\/strong> siahnu\u0165 m\u00f4\u017eete aj po suplement\u00e1cii v podobe <a href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00fdch pr\u00e1\u0161kov \u010di n\u00e1pojov<\/a>, ktor\u00e9 na jednu d\u00e1vku uv\u00e1dzaj\u00fa <strong>presn\u00fd po\u010det prijat\u00fdch bielkov\u00edn.<\/strong> O v\u00fdhod\u00e1ch bielkov\u00edn na chudnutie, ako aj v\u00fdbere toho spr\u00e1vneho prote\u00ednu sa do\u010d\u00edtate aj v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-a-chudnutie-ako-proteiny-vplyvaju-na-znizenie-hmotnosti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bielkoviny a chudnutie: ako prote\u00edny vpl\u00fdvaj\u00fa na zn\u00ed\u017eenie hmotnosti?.<\/a> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nepocitate_si_prijem_kalorii\"><\/span><strong>Nepo\u010d\u00edtate si pr\u00edjem kal\u00f3ri\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kal\u00f3rie s\u00fa<strong> jednotky energie z\u00edskavan\u00e9 z potravy,<\/strong> ktor\u00fa vyu\u017e\u00edvame na viacer\u00e9 procesy v tele. Jedn\u00fdm z najd\u00f4le\u017eitej\u0161\u00edch faktorov pri chudnut\u00ed je sledovanie, <strong>ko\u013eko kal\u00f3ri\u00ed prijmete,<\/strong> a naopak, <strong>ko\u013eko ich sp\u00e1lite.<\/strong> Ak je va\u0161\u00edm <strong>cie\u013eom schudn\u00fa\u0165,<\/strong> mali by ste <strong>sp\u00e1li\u0165 viac kal\u00f3ri\u00ed ako po\u010das d\u0148a prijmete.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [6] [7]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prv\u00fdm krokom pre v\u00fdpo\u010det kalorick\u00e9ho deficitu je pozna\u0165, <strong>ko\u013eko kal\u00f3ri\u00ed denne spotrebujete,<\/strong> teda v\u00e1\u0161 <strong>celkov\u00fd denn\u00fd energetick\u00fd v\u00fddaj<\/strong> (angl. TDEE). Ak pozn\u00e1te toto \u010d\u00edslo, druh\u00fdm krokom je ur\u010di\u0165 si <strong>energetick\u00fd pr\u00edjem tak<\/strong>, aby neprevy\u0161oval v\u00e1\u0161 TDEE. Ten sa sklad\u00e1 z troch z\u00e1kladn\u00fdch \u010dast\u00ed:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>baz\u00e1lny metabolizmus (BMR)<\/strong> &#8211;&nbsp; BMR ozna\u010duje kal\u00f3rie, ktor\u00e9 va\u0161e telo spa\u013euje v pokoji pri \u017eivotne d\u00f4le\u017eit\u00fdch funkci\u00e1ch, ako je napr\u00edklad d\u00fdchanie.<\/li><li><strong>termick\u00fd \u00fa\u010dinok jedla <\/strong>&#8211; ide o kal\u00f3rie, ktor\u00e9 va\u0161e telo sp\u00e1li tr\u00e1ven\u00edm, vstreb\u00e1van\u00edm a metabolizovan\u00edm potrav\u00edn.<\/li><li><strong>termog\u00e9nne fyzick\u00e9 aktivity<\/strong> &#8211; kal\u00f3rie, ktor\u00e9 spa\u013eujete po\u010das akejko\u013evek fyzickej aktivity, ako je \u0161port, posil\u0148ovanie \u010di dokonca vykon\u00e1vanie dom\u00e1cich pr\u00e1c. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]&nbsp;<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rie\u0161enie<\/strong><\/h3>\n\n\n\n<p>Ak si teda <strong>nastav\u00edte kalorick\u00fd deficit spr\u00e1vne, <\/strong>va\u0161e chudnutie bude ove\u013ea jednoduch\u0161ie. Plat\u00ed tie\u017e, \u017ee \u010d\u00edm<strong> ni\u017e\u0161\u00ed je kalorick\u00fd deficit, <\/strong>t\u00fdm <strong>pomal\u0161ie je chudnutie. <\/strong>Z\u00e1rove\u0148, \u010d\u00edm je chudnutie pomal\u0161ie, t\u00fdm je aj zdrav\u0161ie a efekt\u00edvnej\u0161ie.<strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozrite si pr\u00edklad<strong> dosiahnutia \u00fabytku hmotnosti 0,45 kg t\u00fd\u017edenne<\/strong>:&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>denn\u00fd pr\u00edjem 2000 kcal &#8211; ak denne sp\u00e1lite 2 500 kcal = v\u00e1\u0161 kalorick\u00fd deficit je 500 kcal = t\u00fd\u017edenne 3 500 kcal = &#8211; 0,45 kg t\u00fd\u017edenne <span style=\"color:#ff6600\" class=\"tadv-color\">[7]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako si ale <strong>vypo\u010d\u00edta\u0165 pr\u00edjem kal\u00f3ri\u00ed?<\/strong> Najjednoduch\u0161\u00edm a najkomfortnej\u0161\u00edm sp\u00f4sobom je zveri\u0165 sa do r\u00fak <strong>kalorick\u00fdch tabuliek \u010di kalkula\u010diek.<\/strong> Tie v\u00e1m vypo\u010d\u00edtaj\u00fa, ak\u00fd je v\u00e1\u0161 <strong>denn\u00fd energetick\u00fd pr\u00edjem.<\/strong> Niektor\u00e9 kalkula\u010dky pon\u00fakaj\u00fa mo\u017enos\u0165 ur\u010di\u0165 si cie\u013e, teda \u010di chcete <strong>schudn\u00fa\u0165 alebo pribra\u0165,<\/strong> a na z\u00e1klade neho v\u00e1m u\u017e <strong>vopred nastavia<\/strong> napr\u00edklad aj to, ko\u013eko kal\u00f3ri\u00ed by ste mali prija\u0165 na dosiahnutie kalorick\u00e9ho deficitu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00fato t\u00e9mu sme viac rozpracovali v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-vypocitat-rychlost-bazalneho-metabolizmu-a-denny-energeticky-vydaj\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ako vypo\u010d\u00edta\u0165 r\u00fdchlos\u0165 baz\u00e1lneho metabolizmu a denn\u00fd energetick\u00fd v\u00fddaj,<\/a> a tie\u017e sme sa pozreli na <a href=\"https:\/\/gymbeam.sk\/blog\/najcastejsie-chyby-pri-zapisovani-jedal-a-kalorii-do-aplikacii\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">naj\u010dastej\u0161ie chyby pri zapisovan\u00ed jed\u00e1l do kalorick\u00fdch tabuliek<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nedvihate_vahy\"><\/span><strong>Nedv\u00edhate v\u00e1hy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardio tr\u00e9ningom dok\u00e1\u017eete <strong>sp\u00e1li\u0165 mnoho kal\u00f3ri\u00ed,<\/strong> no pri takomto type cvi\u010denia je <strong>budovanie svalovej hmoty n\u00e1ro\u010dnej\u0161ie. <\/strong>Vedeli ste ale, \u017ee <strong>0,45 g svalu<\/strong> dok\u00e1\u017ee denne sp\u00e1li\u0165 <strong>10 a\u017e 20 kal\u00f3ri\u00ed,<\/strong> pri\u010dom <strong>0,45 g <\/strong>tuku sp\u00e1li len <strong>5 kcal? <\/strong>[8] Preto by ste silov\u00fd tr\u00e9ning rozhodne nemali zanedb\u00e1va\u0165! Silov\u00fd tr\u00e9ning toti\u017e <strong>zvy\u0161uje dlhodob\u00e9 spa\u013eovanie kal\u00f3ri\u00ed<\/strong> v pokojovom stave (BMR), \u010do m\u00e1 za n\u00e1sledok <strong>vy\u0161\u0161iu redukciu hmotnosti<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [7]<\/span> Zdv\u00edhanie z\u00e1va\u017eia m\u00f4\u017ee tie\u017e pom\u00f4c\u0165 <strong>zabr\u00e1ni\u0165 spomaleniu metabolizmu<\/strong> a zabezpe\u010di\u0165, aby va\u0161e telo <strong>zostalo t\u00f3novan\u00e9 a svalnat\u00e9. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span> Viac sa o silovom tr\u00e9ningu a jeho vplyve na chudnutie sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-posilnovanie-podporuje-chudnutie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ako posil\u0148ovanie podporuje chudnutie.<strong>&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-1124x749.jpg\" alt=\"Silov\u00fd tr\u00e9ning zvy\u0161uje dlhodob\u00e9 spa\u013eovanie kal\u00f3ri\u00ed\" class=\"wp-image-173892\" width=\"843\" height=\"562\" title=\"Silov\u00fd tr\u00e9ning zvy\u0161uje dlhodob\u00e9 spa\u013eovanie kal\u00f3ri\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/TC300088-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rie\u0161enie<\/strong><\/h3>\n\n\n\n<p>Ak je va\u0161\u00edm cie\u013eom schudn\u00fa\u0165 a v\u00e1\u0161 tr\u00e9ningov\u00fd pl\u00e1n <strong>pozost\u00e1va len z kardio cvi\u010denia,<\/strong> mali by ste k nemu prida\u0165 aj <strong>zdv\u00edhanie v\u00e1h.<\/strong> Pam\u00e4tajte v\u0161ak, \u017ee by ste mali<strong> za\u010da\u0165 ni\u017e\u0161\u00edmi v\u00e1hami,<\/strong> aby nedo\u0161lo k<strong> zraneniu \u010di zbyto\u010dn\u00e9mu <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/pretrenovanie-fakt-alebo-mytus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pretr\u00e9novaniu<\/strong><\/a><strong>. <\/strong>Ak neviete, <strong>ak\u00fd pomer kardio a silov\u00e9ho tr\u00e9ningu<\/strong> by ste mali zakomponova\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu, <strong>obr\u00e1\u0165te sa na profesion\u00e1lov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prijimate_vela_jednoduchych_cukrov\"><\/span><strong>Prij\u00edmate ve\u013ea jednoduch\u00fdch cukrov<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ochuten\u00e9 n\u00e1poje \u010di d\u017e\u00fasy s\u00fa <strong>\u010dasto sladen\u00e9 frukt\u00f3zou,<\/strong> typom <strong>jednoduch\u00e9ho cukru. <\/strong>T\u00fa, na rozdiel od gluk\u00f3zy, na\u0161e telo <strong>nevie tak dobre spracova\u0165. <\/strong>\u010cas\u0165 frukt\u00f3zy sa toti\u017e <strong>spracov\u00e1va v pe\u010deni <\/strong>a zvy\u0161ok sa v tele <strong>uklad\u00e1 ako tukov\u00e9 z\u00e1soby.<\/strong> Z toho d\u00f4vodu m\u00f4\u017ee <strong>nadmern\u00e1 konzum\u00e1cia frukt\u00f3zy<\/strong> sp\u00f4sobova\u0165 naberanie hmotnosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [9]<\/span> N\u00e1sledne doch\u00e1dza k <strong>zv\u00fd\u0161eniu hladiny cholesterolu, ukladaniu tuku <\/strong>v okol\u00ed telesn\u00fdch org\u00e1nov a mnoh\u00fdm \u010fal\u0161\u00edm zdravotn\u00fdm komplik\u00e1ci\u00e1m <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span>, ako:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010dastej\u0161\u00ed vznik zubn\u00e9ho kazu<\/li><li>vznik obezity<\/li><li>vznik diabetu 2. typu<\/li><li>zv\u00fd\u0161en\u00e9 riziko srdcovocievnych ochoren\u00ed<\/li><li>vznik kvasinkov\u00fdch infekci\u00ed<\/li><li>vznik akn\u00e9 a zhor\u0161enie pleti<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-1124x749.jpg\" alt=\"Jednoduch\u00e9 cukry sp\u00f4sobuj\u00fa naberanie hmotnosti\" class=\"wp-image-173853\" width=\"843\" height=\"562\" title=\"Jednoduch\u00e9 cukry sp\u00f4sobuj\u00fa naberanie hmotnosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/beverages-3105631_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Preh\u00e1\u0148a\u0165 by ste to v\u0161ak nemali ani s in\u00fdmi druhmi rafinovan\u00e9ho cukru. Rafinovan\u00fd cukor toti\u017e obsahuje <strong>vysok\u00e9 mno\u017estvo kal\u00f3ri\u00ed, <\/strong>no nem\u00e1 \u017eiaden in\u00fd nutri\u010dn\u00fd pr\u00ednos. Obsahuje tzv. <strong>pr\u00e1zdne kal\u00f3rie,<\/strong> preto\u017ee sa v \u0148om <strong>nenach\u00e1dzaj\u00fa bielkoviny, tuky, vl\u00e1knina<\/strong> ani \u017eiadne vitam\u00edny, miner\u00e1ly \u010di antioxidanty.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rie\u0161enie<\/strong><\/h3>\n\n\n\n<p>Ak chcete schudn\u00fa\u0165, mali by ste zv\u00e1\u017ei\u0165 <strong>n\u00e1hradu klasick\u00e9ho cukru za zdraviu prospe\u0161nej\u0161ie <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pr\u00edrodn\u00e9 sladidl\u00e1<\/strong><\/a>, ako je <a href=\"https:\/\/gymbeam.sk\/agave-syrup-350-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ag\u00e1ve sirup<\/a>, med, st\u00e9via alebo <a href=\"https:\/\/gymbeam.sk\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">xylitol<\/a>. Viac sa o n\u00e1hrad\u00e1ch cukru a ich benefitoch do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/nahrady-cukru-prirodne-umele-sladidla\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">N\u00e1hrady cukru \u2013 ktor\u00e9 sladidlo je pre v\u00e1s najvhodnej\u0161ie?<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nemate_dostatok_spanku\"><\/span><strong>Nem\u00e1te dostatok sp\u00e1nku<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nedostatok sp\u00e1nku m\u00f4\u017ee<strong> negat\u00edvne ovplyvni\u0165 aj va\u0161u telesn\u00fa hmotnos\u0165.<\/strong> Zl\u00fd a nekvalitn\u00fd sp\u00e1nok je sp\u00e1jan\u00fd s <strong>vy\u0161\u0161\u00edm indexom telesnej hmotnosti (BMI),<\/strong> a teda n\u00e1sledn\u00fdm <strong>pr\u00edrastkom hmotnosti. <\/strong>Za\u017e\u00edvanie depriv\u00e1cie sp\u00e1nku m\u00f4\u017ee <strong>ovplyvni\u0165 sekr\u00e9ciu stresov\u00e9ho horm\u00f3nu kortizol<\/strong>, ktor\u00fd reguluje va\u0161u chu\u0165 do jedla. Viacer\u00e9 \u0161t\u00fadie tie\u017e preuk\u00e1zali, \u017ee \u013eudia trpiaci nedostatkom sp\u00e1nku maj\u00fa <strong>zv\u00fd\u0161en\u00fa chu\u0165 do jedla. <\/strong>Je to pravdepodobne sp\u00f4soben\u00e9 dopadom sp\u00e1nku na <strong>dva d\u00f4le\u017eit\u00e9 horm\u00f3ny &#8211; grel\u00edn a lept\u00edn.<\/strong> Grel\u00edn <strong>signalizuje v mozgu hlad<\/strong> a lept\u00edn zase <strong>hlad<\/strong> <strong>potl\u00e1\u010da a signalizuje plnos\u0165. <\/strong>Ak nem\u00e1te dostatok sp\u00e1nku, telo <strong>vytv\u00e1ra viac grel\u00ednu a menej lept\u00ednu,<\/strong> tak\u017ee sa bude <strong>zvy\u0161ova\u0165 va\u0161a chu\u0165 do jedla.<\/strong> \u00danava tie\u017e m\u00f4\u017ee sp\u00f4sobi\u0165, \u017ee vynech\u00e1te tr\u00e9ning, a tak denne sp\u00e1lite menej kal\u00f3ri\u00ed.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1] [3] [11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-1124x852.jpg\" alt=\"Nedostatok sp\u00e1nku m\u00f4\u017ee negat\u00edvne ovplyvni\u0165 telesn\u00fa hmotnos\u0165\" class=\"wp-image-173866\" width=\"843\" height=\"639\" title=\"Nedostatok sp\u00e1nku m\u00f4\u017ee negat\u00edvne ovplyvni\u0165 telesn\u00fa hmotnos\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-1124x852.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-400x303.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min-1536x1165.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/white-2565766_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rie\u0161enie<\/strong><\/h3>\n\n\n\n<p>Doprajte si <strong>dostato\u010dn\u00e9 mno\u017estvo kvalitn\u00e9ho<\/strong> a <strong>ni\u010d\u00edm neru\u0161en\u00e9ho sp\u00e1nku.<\/strong> Jeho d\u013a\u017eka je individu\u00e1lna a z\u00e1vis\u00ed od osoby, jej fyzick\u00e9ho stavu a mnoh\u00fdch \u010fal\u0161\u00edch faktoroch. V priemere by mal kvalitn\u00fd sp\u00e1nok <strong>trva\u0165 od 7 do 9 hod\u00edn.<\/strong> Ak sa v\u00e1m nepodar\u00ed dosiahnu\u0165 sp\u00e1nkov\u00fd limit v noci, m\u00f4\u017eete ho dohna\u0165 aj po\u010das d\u0148a, napr\u00edklad <strong>poobed\u0148aj\u0161ou siestou. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nedodrzujete_spravnu_hydrataciu\"><\/span><strong>Nedodr\u017eujete spr\u00e1vnu hydrat\u00e1ciu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dostato\u010dn\u00e1 hydrat\u00e1cia je <strong>k\u013e\u00fa\u010dov\u00e1 pre mnoho procesov v na\u0161om tele.<\/strong> V\u00fdnimkou nie je ani chudnutie. Medzi hlavn\u00e9 pr\u00edznaky dehydrat\u00e1cie toti\u017e patr\u00ed<strong> \u00fanava, letargia a boles\u0165 hlavy, <\/strong>tak\u017ee va\u0161e <strong>energetick\u00e9 hladiny trpia<\/strong> a vy nebudete ma\u0165 \u017eiadnu chu\u0165 cvi\u010di\u0165. Dodr\u017eiavan\u00edm optim\u00e1lnej hydrat\u00e1cie <strong>zv\u00fd\u0161ite hladinu energie <\/strong>a zabezpe\u010d\u00edte zdrav\u00fd chod v\u00e1\u0161ho organizmu.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00edjem tekut\u00edn navy\u0161e <strong>zlep\u0161uje tr\u00e1venie<\/strong> a hydrat\u00e1cia prostredn\u00edctvom \u010distej vody pom\u00e1ha <strong>\u00fa\u010dinnej\u0161ie odstra\u0148ova\u0165 \u0161kodliv\u00e9 l\u00e1tky z tela.<\/strong> Pitie vody tie\u017e<strong> zni\u017euje zadr\u017eiavanie tekut\u00edn a chu\u0165 do jedla. <\/strong>Nie nadarmo sa hovor\u00ed, \u017ee hlad je prezle\u010den\u00fd sm\u00e4d. Ak toti\u017e poci\u0165ujete hlad, sk\u00faste sa sk\u00f4r, ako sa najete, <strong>napi\u0165 poh\u00e1ra \u010distej vody.<\/strong> Budete prekvapen\u00ed, <strong>ko\u013ekokr\u00e1t v\u00e1s hlad a chu\u0165 do jedla prejde. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-1124x749.jpeg\" alt=\"Dodr\u017eiavanie pitn\u00e9ho re\u017eimu podporuje chudnutie\" class=\"wp-image-173879\" width=\"843\" height=\"562\" title=\"Dodr\u017eiavanie pitn\u00e9ho re\u017eimu podporuje chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/image00003-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rie\u0161enie<\/strong><\/h3>\n\n\n\n<p>Rie\u0161enie tohto probl\u00e9mu je skuto\u010dne jednoduch\u00e9 &#8211; <strong>dodr\u017eiavajte pitn\u00fd re\u017eim!<\/strong> Ko\u013eko vody by ste teda denne mali vypi\u0165? V\u0161etko z\u00e1vis\u00ed od osoby, jej predispoz\u00edci\u00ed a fyzickej z\u00e1\u0165a\u017ee, no v priemere by mali <strong>\u017eeny vypi\u0165 pribli\u017ene 2,7 litra vody<\/strong> a <strong>mu\u017ei 3,7 litrov vody denne.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[13]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nedodrziavate_vedome_stravovanie\"><\/span><strong>Nedodr\u017eiavate vedom\u00e9 stravovanie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vedom\u00e9 stravovanie je <strong>technika zalo\u017een\u00e1 na vn\u00edmavosti,<\/strong> v\u010faka ktorej <strong>z\u00edskate kontrolou nad svojimi stravovac\u00edmi n\u00e1vykmi.<\/strong> Vyhnete sa tak <a href=\"https:\/\/gymbeam.sk\/blog\/preco-jeme-v-karantene-viac\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>emocion\u00e1lnemu stravovaniu<\/strong><\/a><strong> \u010di prejedaniu<\/strong> <strong>sa<\/strong> z d\u00f4vodu stresu. Uk\u00e1zalo sa toti\u017e, \u017ee <strong>vedom\u00e9 stravovanie podporuje chudnutie, redukuje nadmern\u00e9 stravovanie<\/strong> a <strong>pom\u00e1ha v\u00e1m c\u00edti\u0165 sa lep\u0161ie. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1] [14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min-1124x632.jpg\" alt=\"Vedom\u00e9 stravovanie podporuje chudnutie a zabra\u0148uje prejedaniu\" class=\"wp-image-173905\" width=\"843\" height=\"474\" title=\"Vedom\u00e9 stravovanie podporuje chudnutie a zabra\u0148uje prejedaniu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/plate-3033198_1280-min.jpg 1280w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rie\u0161enie<\/strong><\/h3>\n\n\n\n<p>Na to, aby ste <strong>docielili vedom\u00e9 stravovanie<\/strong> by ste mali <strong>dodr\u017eiava\u0165 t\u00fdchto 7 z\u00e1sad: <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[14]&nbsp;<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>jedzte pomaly<\/strong> &#8211; pom\u00f4\u017ee to zlep\u0161i\u0165 va\u0161e tr\u00e1venie<\/li><li><strong>ka\u017ed\u00e9 s\u00fasto dobre po\u017eujte<\/strong><\/li><li><strong>k jedlu si sadnite za st\u00f4l <\/strong>&#8211; nikdy nejedzte v stoji, doprajte si po\u010das jedenia dostatok pokoja a pohodlia<\/li><li><strong>najedzte priamo z bal\u00ed\u010dka<\/strong> &#8211; jedlo na tanieri \u010di v miske vyzer\u00e1 estetickej\u0161ie a zaru\u010dene v\u00e1m bude chuti\u0165 lep\u0161ie<\/li><li><strong>ak sa c\u00edtite pln\u00ed, jedlo si odlo\u017ete<\/strong> &#8211; cie\u013eom jedenia nie je prejeda\u0165 sa, ale docieli\u0165 pocit plnosti. Ak ho dosiahnete, v jeden\u00ed by ste pokra\u010dova\u0165 nemali.<\/li><li><strong>zbavte sa rozpt\u00fdlenia<\/strong> &#8211; pri jeden\u00ed by ste sa mali venova\u0165 v\u00fdlu\u010dne len jedlu, tak\u017ee odlo\u017ete mobily, notebooky, vypnite telev\u00edziu a vychutnajte si v\u00e1\u0161 pokrm.<\/li><li><strong>venujte pozornos\u0165 konzistencii, v\u00f4ni a chuti potrav\u00edn<\/strong> &#8211; jedlo pre v\u00e1s nadobudne \u00faplne in\u00fd rozmer a vy spozn\u00e1te chute \u010di v\u00f4ne, ktor\u00e9 ste si predt\u00fdm neuvedomovali.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mate_nerealne_ocakavania\"><\/span><strong>M\u00e1te nere\u00e1lne o\u010dak\u00e1vania<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chudnutie je<strong> komplexn\u00fd a zd\u013ahav\u00fd proces,<\/strong> ktor\u00e9ho v\u00fdsledky<strong> nie s\u00fa vidite\u013en\u00e9 u\u017e po nieko\u013ek\u00fdch d\u0148och, <\/strong>ale vy\u017eaduj\u00fa si t\u00fd\u017edne \u010di mesiace n\u00e1mahy. Mnoho \u013eud\u00ed m\u00e1 preto<strong> tendenciu str\u00e1ca\u0165 trpezlivos\u0165<\/strong> pred dosiahnut\u00edm konkr\u00e9tneho cie\u013ea. D\u00f4vodom pritom m\u00f4\u017ee by\u0165 aj to, \u017ee si <strong>stanovili nedosiahnute\u013en\u00e9 ciele.<\/strong> Ak si toti\u017e d\u00e1te za cie\u013e schudn\u00fa\u0165 ur\u010dit\u00fd po\u010det kilogramov za \u010do najkrat\u0161\u00ed \u010das, <strong>pravdepodobne neuspejete.<\/strong> Na za\u010diatku va\u0161ej cesty chudnut\u00edm s\u00edce <strong>pr\u00eddete o vy\u0161\u0161\u00ed po\u010det kilogramov za kr\u00e1tke obdobie,<\/strong> no tento proces sa \u010dasom zastav\u00ed, r\u00fdchlos\u0165 chudnutia sa spomal\u00ed a vy u\u017e <strong>neuvid\u00edte tak\u00e9 markantn\u00e9 zmeny.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161\u00edm nere\u00e1lnym cie\u013eom m\u00f4\u017ee by\u0165 <strong>snaha podoba\u0165 sa na konkr\u00e9tneho fitness modela\/modelku.<\/strong> Nie ka\u017ed\u00fd m\u00f4\u017ee vyzera\u0165 ako z \u010dasopisu a takto prezentovan\u00ed \u013eudia maj\u00fa za sebou <strong>roky tvrdej driny,<\/strong> ktor\u00fa vy <strong>za p\u00e1r mesiacov jednoducho nedobehnete.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rie\u0161enie<\/strong><\/h3>\n\n\n\n<p>Stanovte si <strong>re\u00e1lne, jasn\u00e9<\/strong> a zaru\u010dene <strong>dosiahnute\u013en\u00e9 ciele.<\/strong> Prezistite si, <strong>ko\u013eko kilogramov by ste t\u00fd\u017edenne mali zhodi\u0165,<\/strong> aby ste <strong>dosiahli konkr\u00e9tny cie\u013e zdravo,<\/strong> a ak\u00e9<strong> n\u00e1stroje budete potrebova\u0165 k jeho dosiahnutiu.<\/strong> Ak si s t\u00fdm neviete rady, <strong>obr\u00e1\u0165te sa na odborn\u00edkov v oblasti v\u00fd\u017eivy a cvi\u010denia.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ste_v_strese\"><\/span><strong>Ste v strese<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre mnoh\u00fdch \u013eud\u00ed m\u00f4\u017ee ma\u0165 stres <strong>priamy vplyv na ich hmotnos\u0165.<\/strong> Ak je hladina stresov\u00e9ho <strong>horm\u00f3nu kortizolu vysok\u00e1, <\/strong>m\u00f4\u017ee <strong>vies\u0165 k n\u00e1rastu hmotnosti.<\/strong> Kortizol toti\u017e <strong>spoma\u013euje metabolizmus<\/strong> a <strong>zvy\u0161uje chu\u0165 na cukor,<\/strong> ktor\u00fd sa pri nadmernom pr\u00edjme uklad\u00e1 v tele v podobe <strong>bru\u0161n\u00e9ho tuku.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [16]<\/span> Stres navy\u0161e <strong>vyvol\u00e1va nezdrav\u00e9 n\u00e1vyky,<\/strong> ako:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>emocion\u00e1lne stresovanie<\/li><li>menej cvi\u010denia<\/li><li>chu\u0165 na nezdrav\u00e9 jedl\u00e1<\/li><li>menej sp\u00e1nku<\/li><li>vynech\u00e1vanie jedla<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-1124x815.jpg\" alt=\"Stres vyvol\u00e1va nezdrav\u00e9 stravovacie n\u00e1vyky\" class=\"wp-image-173931\" width=\"843\" height=\"611\" title=\"Stres vyvol\u00e1va nezdrav\u00e9 stravovacie n\u00e1vyky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-1124x815.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-400x290.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-1536x1114.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/79D57833-10A9-453F-9CC0-86931FE7B169-min-2048x1485.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rie\u0161enie<\/strong><\/h3>\n\n\n\n<p><strong>Identifikujte stimuly, <\/strong>ktor\u00e9 v\u00e1m sp\u00f4sobuj\u00fa stres a <strong>pok\u00faste sa ich eliminova\u0165.<\/strong> Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete aj <strong>d\u00fdchacie cvi\u010denia alebo j\u00f3gu,<\/strong> ktor\u00e1 m\u00e1 preuk\u00e1zate\u013en\u00e9 <strong>pozit\u00edvne \u00fa\u010dinky na odb\u00faravanie stresu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri chudnut\u00ed je d\u00f4le\u017eit\u00e9 uvedomi\u0165 si, \u017ee ide predov\u0161etk\u00fdm o <strong>trval\u00fa zmenu \u017eivotn\u00e9ho \u0161t\u00fdlu,<\/strong> a <strong>zmenou jedin\u00e9ho faktora<\/strong> po\u017eadovan\u00fd cie\u013e nedosiahnete. Sk\u00faste sa preto pozrie\u0165 na to, \u010do v\u0161etko rob\u00edte pri svojej <strong>ceste za \u201c\u0161t\u00edhlej\u0161\u00edm ja\u201d <\/strong>a zist\u00edte, \u017ee v\u0161etko je <strong>len vo va\u0161ich ruk\u00e1ch.<\/strong> Ak nie\u010do nefunguje, je <strong>potrebn\u00e9 to zmeni\u0165!<\/strong> Ver\u00edme, \u017ee v\u00e1m k tomu pom\u00f4\u017ee aj n\u00e1\u0161 \u010dl\u00e1nok.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete, aby sa o t\u00fdchto rad\u00e1ch <strong>dozvedeli aj va\u0161i priatelia?<\/strong> Nev\u00e1hajte a podporte \u010dl\u00e1nok <strong>zdie\u013ean\u00edm.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlavorings and sweeteners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Rozhodli ste sa, \u017ee mus\u00edte zhodi\u0165 nieko\u013eko nadbyto\u010dn\u00fdch kilogramov? Nie je to jednoduch\u00e9. Hlavne vtedy, ke\u010f zlyh\u00e1te zo 4 hlavn\u00fdch d\u00f4vodov. Vieme, ak\u00e9 to s\u00fa a pre\u010do nechudnete. Povieme v\u00e1m ako to napravi\u0165, a ako bonus z\u00edskate tajn\u00fd n\u00e1stroj na chudnutie.<\/p>\n","protected":false},"author":22,"featured_media":174648,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6048,6046,6125,6082],"filter_section":[],"filter_attribute":[13034],"class_list":{"0":"post-168726","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-bielkoviny","9":"tag-chudnutie","10":"tag-kalorie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-zaklady-chudnutia","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vieme, pre\u010do nechudnete, ale m\u00f4\u017eete to zmeni\u0165! - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vieme pre\u010do nechudnete a aj to, ako to m\u00f4\u017eete to zmeni\u0165! 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