{"id":193196,"date":"2020-11-04T09:30:00","date_gmt":"2020-11-04T08:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=193196"},"modified":"2023-03-22T12:25:36","modified_gmt":"2023-03-22T11:25:36","slug":"jak-vam-uzdibovani-brani-hubnout","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/","title":{"rendered":"Jak v\u00e1m u\u017edibov\u00e1n\u00ed br\u00e1n\u00ed hubnout? 11 snadn\u00fdch zp\u016fsob\u016f, jak dostat j\u00eddlo pod kontrolu"},"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.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/#Kazdy_den_v_prumeru_udelate_pres_200_rozhodnuti_spojenych_s_jidlem\" title=\"Ka\u017ed\u00fd den v&nbsp;pr\u016fm\u011bru ud\u011bl\u00e1te p\u0159es 200 rozhodnut\u00ed spojen\u00fdch s&nbsp;j\u00eddlem\">Ka\u017ed\u00fd den v&nbsp;pr\u016fm\u011bru ud\u011bl\u00e1te p\u0159es 200 rozhodnut\u00ed spojen\u00fdch s&nbsp;j\u00eddlem<\/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.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/#Jak_muze_prakticky_uzdibovani_branit_v_hubnuti\" title=\"Jak m\u016f\u017ee prakticky u\u017edibov\u00e1n\u00ed br\u00e1nit v&nbsp;hubnut\u00ed?&nbsp;\">Jak m\u016f\u017ee prakticky u\u017edibov\u00e1n\u00ed br\u00e1nit v&nbsp;hubnut\u00ed?&nbsp;<\/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.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/#Co_Aneta_a_Jirka_za_cely_den_opravdu_sni_vs_co_by_meli_snist_pro_hubnuti\" title=\"Co Aneta a Jirka za cel\u00fd den opravdu sn\u00ed vs. co by m\u011bli sn\u00edst pro hubnut\u00ed?\">Co Aneta a Jirka za cel\u00fd den opravdu sn\u00ed vs. co by m\u011bli sn\u00edst pro hubnut\u00ed?<\/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.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/#Proc_Jirka_s_Anetou_nehubnou_i_kdyz_maji_nakrabickovane_jidlo\" title=\"Pro\u010d Jirka s&nbsp;Anetou nehubnou, i kdy\u017e maj\u00ed nakrabi\u010dkovan\u00e9 j\u00eddlo?\">Pro\u010d Jirka s&nbsp;Anetou nehubnou, i kdy\u017e maj\u00ed nakrabi\u010dkovan\u00e9 j\u00eddlo?<\/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.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/#11_zpusobu_jak_omezit_nebo_se_zbavit_uzdibovani_a_nevedomeho_svaceni\" title=\"11 zp\u016fsob\u016f, jak omezit nebo se zbavit u\u017edibov\u00e1n\u00ed a nev\u011bdom\u00e9ho sva\u010den\u00ed\">11 zp\u016fsob\u016f, jak omezit nebo se zbavit u\u017edibov\u00e1n\u00ed a nev\u011bdom\u00e9ho sva\u010den\u00ed<\/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.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/#Jak_snadno_odbourat_nezdrave_navyky\" title=\"Jak snadno odbourat nezdrav\u00e9 n\u00e1vyky?\">Jak snadno odbourat nezdrav\u00e9 n\u00e1vyky?<\/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.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/#Co_si_z_toho_vzit\" title=\"Co si z&nbsp;toho vz\u00edt?\">Co si z&nbsp;toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>\u201eV\u017edy\u0165 j\u00e1 skoro nic nej\u00edm a stejn\u011b nem\u016f\u017eu zhubnout,\u201c<\/strong> jedna z v\u011bt, kterou nutri\u010dn\u00ed terapeuti a specialist\u00e9 na v\u00fd\u017eivu b\u011bhem konzultac\u00ed sly\u0161\u00ed z \u00fast sv\u00fdch klient\u016f a\u017e podez\u0159ele \u010dasto. Po pe\u010dliv\u00e9 anal\u00fdze j\u00eddeln\u00ed\u010dku v\u0161ak v\u011bt\u0161inou dojde k&nbsp;\u0161okuj\u00edc\u00edmu odhalen\u00ed a otev\u0159en\u00ed o\u010d\u00ed, jak\u00fdm zp\u016fsobem t\u00e9m\u011b\u0159 nepozorovan\u011b a pl\u00ed\u017eiv\u011b p\u0159ijat\u00e9 kalorie naskakuj\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mo\u017en\u00e1 jste se i vy p\u0159istihli, \u017ee se b\u011bhem dne a\u017e moc \u010dasto vyd\u00e1v\u00e1te na lov do&nbsp;kuchyn\u011b<\/strong>, kde hled\u00e1te &#8220;n\u011bco dobr\u00e9ho&#8221;. Nebo se v\u00e1m tak n\u011bjak zatm\u00ed p\u0159ed o\u010dima a proberete se, a\u017e kdy\u017e dr\u017e\u00edte pr\u00e1zdn\u00fd obal od \u010dokol\u00e1dy za\u0161it\u00e9 na hor\u0161\u00ed \u010dasy, a \u0159\u00edk\u00e1te si, co se to pr\u00e1v\u011b stalo? A co teprve ve\u010dern\u00ed sledov\u00e1n\u00ed obl\u00edben\u00e9 detektivky, p\u0159i kter\u00e9 tuhne krev \u017eil\u00e1ch a bramb\u016frky nebo popcorn miz\u00ed z&nbsp;misky raketovou rychlost\u00ed. <strong>U\u017edibov\u00e1n\u00ed, ochutn\u00e1v\u00e1n\u00ed a bezmy\u0161lenkovit\u00e9 sva\u010den\u00ed<\/strong> vede k&nbsp;n\u00e1r\u016fstu energetick\u00e9ho p\u0159\u00edjmu, kter\u00fd se m\u016f\u017ee prom\u00edtnout v p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze nebo frustraci z&nbsp;nemo\u017enosti zhubnout.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kazdy_den_v_prumeru_udelate_pres_200_rozhodnuti_spojenych_s_jidlem\"><\/span>Ka\u017ed\u00fd den v&nbsp;pr\u016fm\u011bru ud\u011bl\u00e1te p\u0159es 200 rozhodnut\u00ed spojen\u00fdch s&nbsp;j\u00eddlem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u011bkdo na j\u00eddlo mysl\u00ed tak\u0159ka po\u0159\u00e1d a dal\u0161\u00ed zase jen v&nbsp;p\u0159\u00edpadech, kdy m\u00e1 hlad, chu\u0165 nebo kdy\u017e uc\u00edt\u00ed v\u016fni \u010derstv\u00e9ho pe\u010diva z&nbsp;pek\u00e1rny. V&nbsp;pr\u016fm\u011bru ale ka\u017ed\u00fd z&nbsp;n\u00e1s podle v\u011bdc\u016f ud\u011bl\u00e1 <strong>denn\u011b p\u0159es 200 rozhodnut\u00ed t\u00fdkaj\u00edc\u00edch se j\u00eddla.<\/strong> A co je na tom nejzaj\u00edmav\u011bj\u0161\u00ed? \u017de si <strong>uv\u011bdomujeme jen jejich zlomek<\/strong> a zbytek se tak n\u011bjak odehr\u00e1v\u00e1 v&nbsp;re\u017eimu autopilota a na\u0161ich dosavadn\u00edch \u017eivotn\u00edch n\u00e1vyk\u016f. To m\u016f\u017ee m\u00edt za n\u00e1sledek bezmy\u0161lenkovit\u00e9 jezen\u00ed a sva\u010den\u00ed s&nbsp;v\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed p\u0159ejeden\u00ed a n\u00e1r\u016fstu t\u011blesn\u00e9 hmotnosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ka\u017ed\u00fd m\u00e1me sv\u00e9 vlastn\u00ed n\u00e1vyky spojen\u00e9 s&nbsp;j\u00eddlem.<\/strong> A co si budeme pov\u00eddat, jsou velmi p\u0159\u00edjemn\u00e9 i proto, \u017ee <strong>p\u0159\u00edjem potravy stimuluje centrum odm\u011bn v&nbsp;na\u0161em mozku<\/strong>, kter\u00e9 uspokojen\u00ed manifestuje uvoln\u011bn\u00edm neurotransmiteru dopaminu a my se c\u00edt\u00edme dob\u0159e a spokojen\u011b. I proto se z&nbsp;ob\u010dasn\u00e9ho z\u00e1kusku, kousku \u010dokol\u00e1dy ke k\u00e1v\u011b nebo misky o\u0159ech\u016f k&nbsp;televizi rychle stane pravideln\u00e1 ud\u00e1lost na\u0161ich ka\u017edodenn\u00edch \u017eivot\u016f, nad kterou po n\u011bjak\u00e9m \u010dase u\u017e nemus\u00edme p\u0159em\u00fd\u0161let a d\u011bl\u00e1me ji automaticky. V p\u0159\u00edpad\u011b, \u017ee v\u00e1s zaj\u00edm\u00e1, jak je mo\u017en\u00e9, \u017ee tvrd\u011b mak\u00e1te a nevid\u00edte v\u00fdsledky, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/proc-nevidite-vysledky-diety-a-driny-v-posilovne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d nevid\u00edte v\u00fdsledky diety a d\u0159iny v posilovn\u011b? Porad\u00edme, jak usp\u011bt.<\/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.cz\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-1124x749.jpg\" alt=\"11 snadn\u00fdch zp\u016fsob\u016f, jak se zbavit u\u017edibov\u00e1n\u00ed a dostat j\u00eddlo pod kontrolu\" class=\"wp-image-193210\" width=\"843\" height=\"562\" title=\"11 snadn\u00fdch zp\u016fsob\u016f, jak se zbavit u\u017edibov\u00e1n\u00ed a dostat j\u00eddlo pod kontrolu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_muze_prakticky_uzdibovani_branit_v_hubnuti\"><\/span>Jak m\u016f\u017ee prakticky u\u017edibov\u00e1n\u00ed br\u00e1nit v&nbsp;hubnut\u00ed?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Abychom si n\u00e1zorn\u011b uk\u00e1zali, jak u\u017edibov\u00e1n\u00ed m\u016f\u017ee br\u00e1nit v&nbsp;hubnut\u00ed, vezmeme si na pomoc imagin\u00e1rn\u00ed p\u00e1r v&nbsp;pod\u00e1n\u00ed Anety a Jirky.<\/strong> Aneta s&nbsp;Jirkou bydl\u00ed ji\u017e n\u011bjak\u00fd \u010das spole\u010dn\u011b a moment\u00e1ln\u011b jsou kv\u016fli sou\u010dasn\u00e9 situaci oba na home officu. Vzhledem k&nbsp;tomu, \u017ee maj\u00ed v\u00edce \u010dasu, rozhodli se, \u017ee jej vyu\u017eij\u00ed k&nbsp;zamak\u00e1n\u00ed na sv\u00e9m \u017eivotn\u00edm stylu a zbaven\u00ed se p\u00e1r kilogram\u016f tuku. Aby sv\u016fj energetick\u00fd p\u0159\u00edjem m\u011bli pod kontrolou, vyu\u017e\u00edvaj\u00ed s\u00edlu p\u0159\u00edpravy j\u00eddla do krabi\u010dek. K&nbsp;hubnut\u00ed si nastavili denn\u00ed kalorick\u00fd deficit ve v\u00fd\u0161i 500 kcal.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A jak se jim da\u0159\u00ed hubnout? Posu\u010fte sami v&nbsp;n\u00e1sleduj\u00edc\u00edm p\u0159\u00edb\u011bhu.&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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_Aneta_a_Jirka_za_cely_den_opravdu_sni_vs_co_by_meli_snist_pro_hubnuti\"><\/span>Co Aneta a Jirka za cel\u00fd den opravdu sn\u00ed vs. co by m\u011bli sn\u00edst pro hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aneta s&nbsp;Jirkou v\u010dera do noci koukali na Money Heist, od kter\u00e9ho se nemohli odtrhnout, a \u0161li sp\u00e1t a\u017e pozd\u011b, oba vst\u00e1vaj\u00ed p\u0159ed 9. O p\u016fl des\u00e1t\u00e9 za\u010d\u00ednaj\u00ed sv\u016fj pracovn\u00ed den na home officu, a musej\u00ed tak fungovat a b\u00fdt po sn\u00eddani, proto\u017ee bez sn\u00eddan\u011b se nemohou spolehliv\u011b koncentrovat na pr\u00e1ci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sn\u00eddan\u011b:&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke sn\u00eddani si oba dva d\u00e1vaj\u00ed t\u00e9m\u011b\u0159 ka\u017ed\u00fd den <a aria-label=\" (opens in a new tab)\" class=\"ek-link ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/protein-porridge-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ovesnou ka\u0161i<\/a>, kterou maj\u00ed napl\u00e1novanou i v&nbsp;r\u00e1mci sv\u00e9ho reduk\u010dn\u00edho j\u00eddeln\u00ed\u010dku. P\u0159i p\u0159\u00edchodu do kuchyn\u011b Aneta zapnula k\u00e1vovar, aby se oh\u0159\u00e1la voda k&nbsp;p\u0159\u00edprav\u011b rann\u00ed <a href=\"https:\/\/gymbeam.cz\/kofein\" class=\"ek-link\">kofeinov\u00e9<\/a> vzpruhy. B\u011bhem m\u00edch\u00e1n\u00ed ovesn\u00e9 ka\u0161e v&nbsp;hrnci si z&nbsp;\u010dokol\u00e1dy p\u0159ipraven\u00e9 k dochucen\u00ed sn\u00eddan\u011b <strong>ulomila jeden \u0159\u00e1dek nav\u00edc<\/strong> s&nbsp;t\u00edm, \u017ee jde p\u0159ece jen o jeden kousek kvalitn\u00ed \u010dokol\u00e1dy. Mezit\u00edm p\u0159i\u0161el do kuchyn\u011b Jirka a dal se do p\u0159\u00edpravy k\u00e1vy. Aneta m\u00e1 r\u00e1da cappuccino, tak j\u00ed ho p\u0159ipravil z&nbsp;plnotu\u010dn\u00e9ho ml\u00e9ka, a sob\u011b ud\u011blal americano rovn\u011b\u017e s&nbsp;plnotu\u010dn\u00fdm ml\u00e9kem a javorov\u00fdm sirupem. Jen\u017ee oba maj\u00ed v pl\u00e1nu zapo\u010d\u00edtan\u00e9 polotu\u010dn\u00e9 ml\u00e9ko. P\u0159i kone\u010dn\u00e9m dochucov\u00e1n\u00ed sn\u00eddan\u011b Aneta dala do obou porc\u00ed opravdu <strong>poctivou l\u017ei\u010dku <\/strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ara\u0161\u00eddov\u00e9ho m\u00e1sla<\/strong><\/a>, aby bylo v&nbsp;ka\u0161i kr\u00e1sn\u011b c\u00edtit.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u0159ijat\u00e9 kalorie nad pl\u00e1n:<\/strong><\/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>Aneta: <\/strong>\u0159\u00e1dek 70% ho\u0159k\u00e9 \u010dokol\u00e1dy<strong> <\/strong>(108 kcal), rozd\u00edl plnotu\u010dn\u00e9ho a polotu\u010dn\u00e9ho ml\u00e9ka na 100 ml (20 kcal) a 20 g ara\u0161\u00eddov\u00e9ho m\u00e1slo nad pl\u00e1n (120 kcal) = 248 kcal<\/li><li><strong>Jirka: <\/strong>rozd\u00edl plnotu\u010dn\u00e9ho a polotu\u010dn\u00e9ho ml\u00e9ka na 100 ml (20 kcal), 20 ml javorov\u00e9ho sirupu (52 kcal) a 20 g ara\u0161\u00eddov\u00e9ho m\u00e1slo nad pl\u00e1n (120 kcal) = 192 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Oba jdou po sn\u00eddani pracovat<\/strong>, ale zhruba po dvou hodin\u00e1ch se oba op\u011bt sejdou v&nbsp;kuchyni, kdy\u017e si jdou ud\u011blat \u010daj. Oba <strong>maj\u00ed na n\u011bco chu\u0165<\/strong> a sva\u010dinu maj\u00ed napl\u00e1novanou a\u017e za hodinu. Jirka otev\u0159e ledni\u010dku a v&nbsp;\u00farovni jeho o\u010d\u00ed vid\u00ed v&nbsp;misce guacamole, ke kter\u00e9mu si utrhne kousek celozrnn\u00e9ho rohl\u00edku, a Aneta ve sp\u00ed\u017ei objevila posledn\u00ed cookies su\u0161enku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u0159ijat\u00e9 kalorie nad pl\u00e1n:<\/strong><\/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>Aneta:<\/strong> 20g su\u0161enka cookies (97 kcal) = 97 kcal<\/li><li><strong>Jirka:<\/strong> 30 g celozrnn\u00e9ho rohl\u00edku (75 kcal) a 50 g guacamole (65 kcal) = 140 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sva\u010dina a ob\u011bd:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sva\u010dinu si daj\u00ed oba podle pl\u00e1nu<\/strong> a b\u011bhem ob\u011bda se domlouvaj\u00ed, kdy se p\u016fjdou <a aria-label=\" (opens in a new tab)\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">prob\u011bhnout do p\u0159\u00edrody<\/a>, aby splnili pl\u00e1n a vy\u010distili si hlavu od pracovn\u00edch povinnost\u00ed. Jirka si ob\u011bd <strong>dochut\u00ed zhruba 50 ml \u201eSweet Chilli Sauce\u201c a p\u0159id\u00e1 si asi 150 gram\u016f<\/strong> ob\u011bda v podob\u011b Pad Thai <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">s ku\u0159ec\u00edm masem<\/a> s t\u00edm, \u017ee <strong>pak bude b\u011bhat d\u00e9le, aby to vyb\u011bhal<\/strong>. Aneta je spokojen\u00e1 se v\u0161\u00edm tak, jak je. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u0159ijat\u00e9 kalorie nad pl\u00e1n:<\/strong><strong><\/strong><\/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>Aneta:<\/strong> 0 kcal<\/li><li><strong>Jirka:<\/strong> 50 ml Sweet Chilli Sauce (80 kcal) a 150 g Pad Thai s&nbsp;ku\u0159ec\u00edm masem (200 kcal) = 280 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Odpoledn\u00ed k\u00e1va:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aneta s&nbsp;Jirkou jsou zvykl\u00ed d\u00e1t si zhruba hodinu po ob\u011bd\u011b dal\u0161\u00ed k\u00e1vu, jeliko\u017e maj\u00ed pocit, \u017ee se jim pak l\u00e9pe pracuje a soust\u0159ed\u00ed. Tentokr\u00e1t si p\u0159\u00edpravu k\u00e1vy vezme na starost Aneta a ke capuccinu i americanu spr\u00e1vn\u011b zvol\u00ed polotu\u010dn\u00e9 ml\u00e9ko. Aneta m\u00e1 <strong>chvilku k\u00e1vy ov\u0161em spojenou je\u0161t\u011b s&nbsp;n\u011b\u010d\u00edm dobr\u00fdm,<\/strong> a tak otev\u00edr\u00e1 sp\u00ed\u017e a nach\u00e1z\u00ed <a aria-label=\" (opens in a new tab)\" class=\"ek-link ek-link ek-link\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/energeticke-tycinky-flapjacky\" target=\"_blank\">Flapjacka<\/a>, ze&nbsp;kter\u00e9ho si ukroj\u00ed rad\u011bji jen \u010dtvrtinu, proto\u017ee si je v\u011bdoma jeho energetick\u00e9 hodnoty.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u0159ijat\u00e9 kalorie nad pl\u00e1n:<\/strong><\/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>Aneta:<\/strong> 20g Flapjack (93 kcal) = 93 kcal<\/li><li><strong>Jirka:<\/strong> 0 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sva\u010dina a odpoledn\u00ed b\u011bh\u00e1n\u00ed:&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeliko\u017e oba tak n\u011bjak v\u00ed, \u017ee jedli o n\u011bco v\u00edce, ne\u017e by m\u011bli, daj\u00ed si <strong>o 20 minut del\u0161\u00ed v\u00fdb\u011bh<\/strong>, ne\u017e p\u016fvodn\u011b pl\u00e1novali, a k odpoledn\u00ed sva\u010din\u011b si daj\u00ed pouze porci v krabi\u010dce.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<strong>Sp\u00e1len\u00e9 kalorie nad pl\u00e1n:<\/strong><\/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>Aneta:<\/strong> 200 kcal<\/li><li><strong>Jirka:<\/strong> 240 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ve\u010de\u0159e a uzob\u00e1v\u00e1n\u00ed u seri\u00e1lu:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jeliko\u017e si Aneta s&nbsp;Jirkou mysl\u00ed, \u017ee del\u0161\u00edm v\u00fdb\u011bhem o 20 minut sp\u00e1lili velk\u00e9 mno\u017estv\u00ed kalori\u00ed<\/strong>, za odm\u011bnu si k&nbsp;ve\u010de\u0159i Aneta d\u00e1 dvojku obl\u00edben\u00e9ho v\u00edna a Jirka jedno pivo. A jeliko\u017e u\u017e je ve\u010der a Money Heist je po\u0159\u00e1dn\u011b nap\u00ednav\u00fd seri\u00e1l, nezb\u00fdv\u00e1 nic jin\u00e9ho ne\u017e si pustit dal\u0161\u00ed d\u00edl. Aneta p\u0159iprav\u00ed men\u0161\u00ed misku o\u0159ech\u016f, proto\u017ee jsou zdrav\u00e9, a zeleninov\u00fdch bramb\u016frk\u016f, proto\u017ee jsou lep\u0161\u00ed ne\u017e ty bramborov\u00e9. B\u011bhem sledov\u00e1n\u00ed seri\u00e1lu dostane Jirka chu\u0165 je\u0161t\u011b na n\u011bco a ve sp\u00ed\u017ei objev\u00ed ara\u0161\u00eddy v&nbsp;paprikov\u00e9m t\u011bst\u00ed\u010dku, kter\u00e9 si odsype do mal\u00e9 misti\u010dky. Aneta mezit\u00edm p\u0159iprav\u00ed popcorn, proto\u017ee na n\u011bj m\u00e1 chu\u0165 a chyb\u00ed ji prost\u0159ed\u00ed kina, kde u\u017e dlouho nebyli.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalorie nad pl\u00e1n:<\/strong><\/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>Aneta:<\/strong> dvojka such\u00e9ho v\u00edna (125 kcal), 15 ks ke\u0161u o\u0159ech\u016f (123 kcal), 20 g zeleninov\u00fdch chips\u016f (100 kcal), 50 g popcornu (170 kcal) = 518 kcal<\/li><li><strong>Jirka:<\/strong> 0,5 litr 12\u00b0 piva (240 kcal), 20 ks ke\u0161u o\u0159ech\u016f (163 kcal), 20 g zeleninov\u00fdch chips\u016f (100 kcal), 20 g ara\u0161\u00edd\u016f v&nbsp;paprikov\u00e9m t\u011bst\u00ed\u010dku (105 kcal), 50 g popcornu (150 kcal) = 758 kcal<\/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.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1-1124x749.jpg\" alt=\"Jak m\u016f\u017ee u\u017edibov\u00e1n\u00ed br\u00e1nit v hubnut\u00ed?\" class=\"wp-image-193236\" width=\"843\" height=\"562\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1.jpg 1223w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_Jirka_s_Anetou_nehubnou_i_kdyz_maji_nakrabickovane_jidlo\"><\/span>Pro\u010d Jirka s&nbsp;Anetou nehubnou, i kdy\u017e maj\u00ed nakrabi\u010dkovan\u00e9 j\u00eddlo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" class=\"ek-link ek-link\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/jak-na-efektivni-pripravu-jidel-a-krabickovani\/\" target=\"_blank\"><strong><em>\u201eMeal Preparation\u201c<\/em><\/strong><\/a> <strong>alias systematick\u00e1 p\u0159\u00edprava j\u00eddla je velmi \u00fa\u010dinn\u00fdm n\u00e1strojem hubnut\u00ed.<\/strong> Je to zejm\u00e9na d\u00edky tomu, \u017ee m\u00e1me sv\u016fj energetick\u00fd p\u0159\u00edjem ve sv\u00fdch rukou a jak\u00e1koliv sva\u010dina nebo j\u00eddlo nad pl\u00e1n znamen\u00e1 zpomalen\u00ed a\u017e znemo\u017en\u011bn\u00ed hubnut\u00ed. <strong>\u010casto si lid\u00e9 mysl\u00ed, \u017ee b\u011bhem sportovn\u00ed aktivity sp\u00e1lili velk\u00e9 mno\u017estv\u00ed kalori\u00ed,<\/strong> a t\u00edm p\u00e1dem se za takov\u00fd v\u00fdkon m\u016f\u017eou odm\u011bnit, co\u017e je omyl. \u010cast\u00e9 je taky nadm\u011brn\u00e9 ochutn\u00e1v\u00e1n\u00ed j\u00eddla p\u0159i va\u0159en\u00ed, kdy m\u016f\u017ee doj\u00edt k&nbsp;tomu, \u017ee \u010dlov\u011bk takto \u201eochutn\u00e1\u201c klidn\u011b celou porci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159\u00edklad vzorov\u00e9ho p\u00e1ru v&nbsp;podob\u011b Anety a Jirky se m\u016f\u017ee zd\u00e1t nere\u00e1ln\u00fd, ale nemus\u00ed b\u00fdt v\u016fbec daleko od pravdy. St\u00e1le sv\u011btem koluje \u0159ada m\u00fdt\u016f, kter\u00e9 tvrd\u00ed, \u017ee p\u0159i hubnut\u00ed nez\u00e1le\u017e\u00ed na tom, kolik zdrav\u00e9ho j\u00eddla sn\u00edme, nebo \u017ee zeleninov\u00e9 chipsy jsou daleko m\u00e9n\u011b kalori\u010dt\u011bj\u0161\u00ed ve srovn\u00e1n\u00ed s&nbsp;t\u011bmi bramborov\u00fdmi. Ale jsou to m\u00fdty, kter\u00e9 pat\u0159\u00ed do propadli\u0161t\u011b v\u00fd\u017eivov\u00fdch d\u011bjin.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kolik kalori\u00ed celkov\u011b p\u0159ijala Aneta s&nbsp;Jirkou nad pl\u00e1n?<\/h3>\n\n\n\n<p>Podle pl\u00e1nu si Aneta s Jirkou nastavili kalorick\u00fd deficit ve v\u00fd\u0161i 500 kcal. Kdy\u017e k tomu p\u0159ipo\u010dteme 20 minut b\u011bhu nav\u00edc, za tento vzorov\u00fd den se Aneta dostala do deficitu ve v\u00fd\u0161i 700 kcal a Jirka v hodnot\u011b 740 kcal.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kv\u016fli uzob\u00e1v\u00e1n\u00ed Aneta p\u0159ijala 756 kcal a Jirka 1 330 kcal. Po ode\u010dten\u00ed energie z b\u011bhu dostaneme 556 kcal a 1 130 kcal. A jeliko\u017e oba m\u011bli nastaven\u00fd v j\u00eddle podle pl\u00e1nu kalorick\u00fd deficit 500 kcal, je\u0161t\u011b jej mus\u00edme ode\u010d\u00edst a dost\u00e1v\u00e1me p\u0159ebytek 256 kcal pro Anetu a 630 kcal pro Jirku.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Aneta<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Jirka<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>J\u00eddlo podle pl\u00e1nu<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">-700 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">-740 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>J\u00eddlo podle pl\u00e1nu a \u201euzob\u00e1v\u00e1n\u00ed\u201c<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">+256 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">+ 630 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_zpusobu_jak_omezit_nebo_se_zbavit_uzdibovani_a_nevedomeho_svaceni\"><\/span>11 zp\u016fsob\u016f, jak omezit nebo se zbavit u\u017edibov\u00e1n\u00ed a nev\u011bdom\u00e9ho sva\u010den\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Co je vlastn\u011b u\u017edibov\u00e1n\u00ed?<\/strong> M\u016f\u017eeme jej ch\u00e1pat jako <strong>nepl\u00e1novan\u00e9 a opakovan\u00e9 jezen\u00ed mezi j\u00eddly.<\/strong> V p\u0159\u00edpad\u011b, \u017ee takto nepl\u00e1novan\u011b j\u00edte <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninu <\/a>a ovoce, nejsp\u00ed\u0161 to pro v\u00e1s nen\u00ed \u017e\u00e1dn\u00fd probl\u00e9m, trouf\u00e1m si ale h\u00e1dat, \u017ee to nen\u00ed p\u0159\u00edpad v\u011bt\u0161iny z v\u00e1s. Poj\u010fme se pod\u00edvat na n\u011bkolik jednoduch\u00fdch zp\u016fsob\u016f, kter\u00fdmi dok\u00e1\u017eete s u\u017edibov\u00e1n\u00edm bojovat a odstranit jej ze sv\u00e9ho \u017eivotn\u00edho stylu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Zpomalte a zamyslete se, pro\u010d si chcete d\u00e1t \u201en\u011bco dobr\u00e9ho\u201c?<\/h3>\n\n\n\n<p><strong>Ka\u017ed\u00fd z n\u00e1s je sv\u00fdm zp\u016fsobem takov\u00fd kouzeln\u00edk. <\/strong>Komu se nepovedlo nechat zmizet chipsy, popcorn z pln\u00e9 misky nebo tabulku \u010dokol\u00e1dy? Kdy\u017e se v\u00e1m zd\u00e1, \u017ee se bl\u00ed\u017e\u00ed va\u0161e dal\u0161\u00ed \u201ekouzelnick\u00e9 \u010d\u00edslo\u201c,<strong> <\/strong>zbyst\u0159ete, n\u011bkolikr\u00e1t se nadechn\u011bte a zkuste se zamyslet,<strong> pro\u010d si chcete d\u00e1t n\u011bco dobr\u00e9ho?<\/strong>&nbsp;<\/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>M\u00e1te opravdu hlad, nebo v\u00e1s jen hon\u00ed mlsn\u00e1 a touha po sladk\u00e9 chuti?<\/strong> Spoustu kalori\u00ed u\u0161et\u0159\u00edte, kdy\u017e si d\u00e1te je tak na chu\u0165 p\u00e1r kuli\u010dek hroznov\u00e9ho v\u00edna nebo jin\u00e9ho <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/ovoce-a-hubnuti-ktere-ovoce-ma-nejmene-kalorii\/\" target=\"_blank\">vhodn\u00e9ho ovoce<\/a>. <strong>Vyzkou\u0161et m\u016f\u017eete t\u0159eba ledov\u00e9 hroznov\u00e9 v\u00edno.<\/strong> Sta\u010d\u00ed jej d\u00e1t na n\u011bkolik hodin do mraz\u00e1ku a sladk\u00e9 pot\u011b\u0161en\u00ed s&nbsp;minimem kalori\u00ed m\u00e1te na sv\u011bt\u011b.<\/li><li><strong>Nud\u00edte se?<\/strong> Zvl\u00e1\u0161t\u011b v&nbsp;dob\u011b, kdy jsme nuceni tr\u00e1vit ohromn\u00e9 mno\u017estv\u00ed \u010dasu doma, m\u016f\u017eete za\u017e\u00edvat vlekl\u00e9 chv\u00edle nudy. Ale zabavovat se j\u00eddlem je pouze cesta k&nbsp;n\u00e1r\u016fstu t\u011blesn\u00fdch obvod\u016f. <strong>Zkuste se v\u011bnovat n\u011b\u010demu, na co jste doposud nem\u011bli \u010das<\/strong> a v\u017edy jste se to tou\u017eili nau\u010dit. Co se t\u0159eba za\u010d\u00edt u\u010dit nov\u00fd ciz\u00ed jazyk, hr\u00e1t na hudebn\u00ed n\u00e1stroj, osvojit si n\u011bjakou dovednost v&nbsp;r\u00e1mci po\u010d\u00edta\u010dov\u00fdch program\u016f nebo oboru, kter\u00fd v\u00e1s v\u017edy zaj\u00edmal, d\u00edky \u0159ad\u011b online kurz\u016f. Mo\u017enost\u00ed je spousta. Kl\u00ed\u010dem je nedat nud\u011b \u0161anci.<\/li><li><strong>Na\u0161tval v\u00e1s n\u011bkdo, n\u011bco v\u00e1s rozhodilo nebo \u010del\u00edte chronick\u00e9mu stresu?<\/strong> Zaj\u00eddan\u00ed emoc\u00ed pat\u0159\u00ed mezi \u010dast\u00e9 strategie, jak se s&nbsp;nimi vypo\u0159\u00e1dat. Bohu\u017eel to funguje jen kr\u00e1tkodob\u011b a na dn\u011b kel\u00edmku se zmrzlinou vyrovn\u00e1n\u00ed se s&nbsp;bolestnou situac\u00ed nenajdete. Stejn\u011b tak se nezbav\u00edte stresu d\u00edky tabulce \u010dokol\u00e1dy a fla\u0161ce v\u00edna. U\u017e jen fakt, \u017ee dok\u00e1\u017eete identifikovat spou\u0161t\u011b\u010d nutkav\u00e9 chuti na n\u011bco dobr\u00e9ho, v\u00e1m d\u00e1v\u00e1 do ruky mocnou zbra\u0148 sebepozn\u00e1n\u00ed. <strong>Nam\u00edsto zaj\u00edd\u00e1n\u00ed t\u011bchto emoc\u00ed si zkuste zasportovat<\/strong> a ulevit si touto formou od emo\u010dn\u00ed n\u00e1lo\u017ee, vyzkou\u0161et m\u016f\u017eete i n\u011bkterou z&nbsp;forem meditace nebo otu\u017eov\u00e1n\u00ed.&nbsp;<\/li><li><strong>Jste v&nbsp;prost\u0159ed\u00ed, kter\u00e9 m\u00e1te spojen\u00e9 s&nbsp;j\u00eddlem?<\/strong> Ur\u010dit\u00e9 prost\u0159ed\u00ed nebo situace m\u016f\u017eou vyvol\u00e1vat chut\u011b na n\u011bco dobr\u00e9ho, i kdy\u017e nem\u00e1te zrovna hlad. Z&nbsp;p\u0159edchoz\u00edch \u017eivotn\u00edch zku\u0161enost\u00ed m\u016f\u017eete m\u00edt spojenou s&nbsp;j\u00eddlem nap\u0159\u00edklad cestu autem, vlakem nebo chv\u00edli, kdy si p\u0159iprav\u00edte k\u00e1vu a sednete si na gau\u010d. <strong>Pozorujte se a poka\u017ed\u00e9, kdy\u017e se v\u00e1m n\u011bco takov\u00e9ho stane, zbyst\u0159ete a bu\u010fte si toho v\u011bdomi.<\/strong> T\u00edm m\u016f\u017eete postupn\u011b v\u011bdom\u011b odbourat tento nezdrav\u00fd n\u00e1vyk.<\/li><li><strong>Jste \u017eena v&nbsp;ur\u010dit\u00e9 \u010d\u00e1sti cyklu?<\/strong> Kv\u016fli pravideln\u00fdm hormon\u00e1ln\u00edm zm\u011bn\u00e1m v&nbsp;\u017eensk\u00e9m t\u011ble doch\u00e1z\u00ed i k&nbsp;tomu, \u017ee v\u00e1s pron\u00e1sleduj\u00ed chut\u011b na sladk\u00e1 a tu\u010dn\u00e1 j\u00eddla. Na vin\u011b je zejm\u00e9na v\u011bt\u0161\u00ed koncentrace progesteronu a ni\u017e\u0161\u00ed hladina estrogenu. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span>&nbsp;&nbsp;&nbsp;&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po vydatn\u00e9m okysli\u010den\u00ed organismu mo\u017en\u00e1 zjist\u00edte, \u017ee u\u017e nutkav\u00e1 chu\u0165 na n\u011bco dobr\u00e9ho p\u0159e\u0161la. A pokud v\u00e1s tr\u00e1p\u00ed ztr\u00e1ta motivace ke cvi\u010den\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\"><strong>5 tip\u016f, d\u00edky kter\u00fdm z\u016fstanete aktivn\u00ed, motivovan\u00ed a nep\u0159estanete cvi\u010dit ani doma.<\/strong><\/a>&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-1124x749.jpg\" alt=\"11 zp\u016fsob\u016f, jak omezit nebo se zbavit u\u017edibov\u00e1n\u00ed a nev\u011bdom\u00e9ho sva\u010den\u00ed\" class=\"wp-image-193328\" width=\"843\" height=\"562\" title=\"11 zp\u016fsob\u016f, jak omezit nebo se zbavit u\u017edibov\u00e1n\u00ed a nev\u011bdom\u00e9ho sva\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. M\u011bjte na o\u010d\u00edch, kolik j\u00eddla jste u\u017e sn\u011bdli<\/h3>\n\n\n\n<p>Jednou z&nbsp;mo\u017enost\u00ed, pro\u010d m\u00e1me v\u011bt\u0161\u00ed sklony k&nbsp;p\u0159ej\u00edd\u00e1n\u00ed, je podle behavior\u00e1ln\u00edch v\u011bdc\u016f odstran\u011bn\u00ed vn\u011bj\u0161\u00edch vizu\u00e1ln\u00edch stimul\u016f, kter\u00e9 n\u00e1m p\u0159ipom\u00ednaj\u00ed, kolik j\u00eddla jsme ji\u017e stihli sn\u00edst. Svou hypot\u00e9zu v\u011bdci otestovali na 50 studentech n\u00e1hodn\u011b rozd\u011blen\u00fdch do dvou skupin a usazen\u00fdch k&nbsp;21 stol\u016fm. V\u011bdci pozorovali, kolik ku\u0159ec\u00edch k\u0159\u00eddel \u00fa\u010dastn\u00edci studie sn\u00ed b\u011bhem sledov\u00e1n\u00ed sportovn\u00edho p\u0159enosu v&nbsp;televizi. Konzumenti mohli j\u00edst ku\u0159ec\u00ed k\u0159\u00eddla podle libosti. Polovina stol\u016f byla pr\u016fb\u011b\u017en\u011b ukl\u00edzena, zat\u00edmco na druh\u00e9 polovin\u011b se hromadily kosti a zbytky j\u00eddla na tal\u00ed\u0159i. Co v\u00fdzkumn\u00edci zjistili? <strong>Skupina student\u016f, kter\u00fdm se hromadily zbytky j\u00eddla na tal\u00ed\u0159i, sn\u011bdla v&nbsp;pr\u016fm\u011bru o necel\u00e9 2 ku\u0159ec\u00ed k\u0159\u00eddla m\u00e9n\u011b<\/strong> ve srovn\u00e1n\u00ed se skupinou, kter\u00e9 vizu\u00e1ln\u00ed zp\u011btn\u00e1 vazba o mno\u017estv\u00ed sn\u011bzen\u00e9ho j\u00eddla chyb\u011bla. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Co s&nbsp;t\u00edm?<\/strong> M\u011bjte v\u017edy na o\u010d\u00edch, kolik j\u00eddla jste u\u017e sn\u011bdli. M\u016f\u017ee se to t\u00fdkat nap\u0159\u00edklad letn\u00edch grilova\u010dek, velk\u00fdch oslav nebo rodinn\u00fdch ve\u010de\u0159\u00ed. Nemus\u00edte nech\u00e1vat tal\u00ed\u0159e od j\u00eddla p\u0159\u00edmo p\u0159ed sebou, ale zkuste je odlo\u017eit na viditeln\u00e9 m\u00edsto, kde nebudou nikomu p\u0159ek\u00e1\u017eet, a vy si tak m\u016f\u017eete kdykoliv p\u0159ipomenout, kolik j\u00eddla jste u\u017e sn\u011bdli. T\u00edm m\u016f\u017eete nap\u0159\u00edklad zabr\u00e1nit i uzob\u00e1v\u00e1n\u00ed j\u00eddla a ochutn\u00e1v\u00e1n\u00ed \u0159ady dezert\u016f.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. V\u017edy s\u00e1hn\u011bte po men\u0161\u00edm balen\u00ed&nbsp;<\/h3>\n\n\n\n<p>Obchodn\u00ed \u0159et\u011bzce se posledn\u00ed dobou \u010d\u00edm d\u00e1l \u010dast\u011bji sna\u017e\u00ed nab\u00edzet XXL balen\u00ed \u0159ady produkt\u016f, co\u017e m\u00e1 za n\u00e1sledek jejich \u010dast\u011bj\u0161\u00ed nakupov\u00e1n\u00ed. Pokud kupujete pro velkou rodinu XXL balen\u00ed kvalitn\u00ed \u0161unky nebo jogurtu, tak je v\u0161e v&nbsp;naprost\u00e9m po\u0159\u00e1dku. Ale <strong>gigantick\u00e9 balen\u00ed \u010dokol\u00e1dy, bonb\u00f3n\u016f, bramb\u016frk\u016f nebo o\u0159ech\u016f v&nbsp;pikantn\u00edm t\u011bst\u00ed\u010dku nikdo nepot\u0159ebuje.<\/strong> Ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f se jedn\u00e1 o pochutiny, kter\u00e9 maj\u00ed v&nbsp;mal\u00e9m objemu velk\u00e9 mno\u017estv\u00ed energie. A kolikr\u00e1t u\u017e jste se p\u0159istihli, \u017ee jste \u0161li do sp\u00ed\u017ee jen tak ochutnat i n\u011bkolikr\u00e1t b\u011bhem dne nebo jste sami ve\u010der u televize sn\u011bdli XXL balen\u00ed bramb\u016frk\u016f?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Co s&nbsp;t\u00edm?<\/strong> Kdy\u017e u\u017e takov\u00e9 potraviny kupujete, v\u017edy se zamyslete, jestli je v\u016fbec pot\u0159ebujete, a p\u0159\u00edpadn\u011b <strong>s\u00e1hn\u011bte po co nejmen\u0161\u00edm balen\u00ed.<\/strong> U televize tak pravd\u011bpodobn\u011b sn\u00edte mnohem m\u00e9n\u011b energie.<\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">4. Nadm\u011brn\u011b l\u00e1kav\u00e9 potraviny um\u00edst\u011bte mimo v\u00e1\u0161 vizu\u00e1ln\u00ed prostor<\/h3>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-1124x1124.jpg\" alt=\"S\u00e1hn\u011bte po men\u0161\u00edm balen\u00ed a l\u00e1kav\u00e9 potraviny p\u0159ed sebou schovejte\" class=\"wp-image-193315\" title=\"S\u00e1hn\u011bte po men\u0161\u00edm balen\u00ed a l\u00e1kav\u00e9 potraviny p\u0159ed sebou schovejte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-1124x1124.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-400x400.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-150x150.jpg 150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-1536x1536.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-2048x2048.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i kuchy\u0148sk\u00e9m lovu n\u011b\u010deho dobr\u00e9ho na chu\u0165 otev\u0159ete ledni\u010dku, sp\u00ed\u017e a kuchy\u0148sk\u00e9 sk\u0159\u00ed\u0148ky, kde by se mohlo skr\u00fdvat n\u011bco chu\u0165ov\u011b uspokojiv\u00e9ho. <strong>Potraviny, kter\u00e9 se nach\u00e1z\u00ed v&nbsp;\u00farovni o\u010d\u00ed, jsou nejv\u00edce viditeln\u00e9 a sah\u00e1me po nich zpravidla nej\u010dast\u011bji.<\/strong> Nebo mo\u017en\u00e1 m\u00e1te na kuchy\u0148sk\u00e9m stole st\u00e1le n\u011bjak\u00e9 sladkosti, kter\u00e9 si d\u00e1v\u00e1te ke k\u00e1v\u011b? V\u011bdci dali b\u011bhem pracovn\u00ed doby 40 sekret\u00e1\u0159k\u00e1m k&nbsp;dispozici boxy se sladkostmi s&nbsp;t\u00edm rozd\u00edlem, \u017ee n\u011bkter\u00e9 boxy byly pr\u016fhledn\u00e9 a dal\u0161\u00ed nikoliv. Sekret\u00e1\u0159ky, kter\u00e9 m\u011bly v&nbsp;dosahu pr\u016fhledn\u00e9 boxy s&nbsp;\u010dokol\u00e1dou, sn\u011bdly zhruba dvakr\u00e1t v\u00edce sladkost\u00ed oproti t\u011bm, kter\u00e9 m\u011bly v&nbsp;dosahu pouze nepr\u016fhledn\u00e9 boxy. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Co s&nbsp;t\u00edm?<\/strong> <strong><em>\u201eSejde z&nbsp;o\u010d\u00ed, sejde z&nbsp;mysli.\u201c<\/em><\/strong><em> <\/em>I takto by mohla zn\u00edt takov\u00e9 jednoduch\u00e1 rada. P\u0159eskl\u00e1dejte poli\u010dky ve sp\u00ed\u017ei a v&nbsp;ledni\u010dce v&nbsp;\u00farovni o\u010d\u00ed a um\u00edst\u011bte na n\u011b ovoce, zeleninu nebo zava\u0159eniny. Z&nbsp;kuchyn\u011b a ob\u00fdv\u00e1k\u016f <strong>odstra\u0148te viditeln\u00e9 n\u00e1doby se sladkostmi<\/strong>, kter\u00e9 bu\u010f n\u011bkomu darujte, nebo je schovejte n\u011bkam do hlubin sp\u00ed\u017ee. Pokud nev\u00edte, jak si spr\u00e1vn\u011b zorganizovat kuchy\u0148, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek&nbsp; <strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link ek-link ek-link\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zorganizovat-kuchyn-pro-uspech-v-hubnuti\/\" target=\"_blank\">10 tip\u016f, jak zorganizovat kuchy\u0148 pro \u00fasp\u011bch v hubnut\u00ed.<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Nekupujte kalorick\u00e9 bomby, nebo je alespo\u0148 nekupujte ve velk\u00e9m<\/h3>\n\n\n\n<p><strong>V\u011bt\u0161inou prahneme po sladk\u00fdch, tu\u010dn\u00fdch a slan\u00fdch j\u00eddlech<\/strong>, kter\u00e9 v&nbsp;n\u00e1s p\u0159irozen\u011b vyvol\u00e1vaj\u00ed v\u011bt\u0161\u00ed pocit uspokojen\u00ed. To je i d\u016fvod, pro\u010d si \u201ejen tak na chu\u0165\u201c p\u0159irozen\u011b nevybereme pouze zeleninu. Kdy\u017e o sob\u011b v\u00edte, \u017ee jste schopni sn\u00edst 200gramov\u00e9 balen\u00ed cookiesek bez mrknut\u00ed oka, kupte si co nejmen\u0161\u00ed. Ide\u00e1ln\u011b si je samoz\u0159ejm\u011b nekupujte v\u016fbec, ale k&nbsp;tomu je zapot\u0159eb\u00ed se propracovat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eKdy\u017e m\u00e1te ledni\u010dku i sp\u00ed\u017e plnou r\u016fzn\u00fdch potravin, zv\u011bt\u0161uje se \u0161ance, \u017ee budete u\u017edibovat na n\u011bkolika potravin\u00e1ch z\u00e1rove\u0148,\u201c<\/em> <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/www.womenshealthmag.com\/weight-loss\/a19932858\/how-to-stop-snacking\/\" target=\"_blank\">\u0159\u00edk\u00e1 nutri\u010dn\u00ed specialistka Keri Gans.<\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Co s&nbsp;t\u00edm? <\/strong>Najd\u011bte sv\u00e1 slab\u00e1 m\u00edsta a potraviny, na kter\u00fdch uj\u00ed\u017ed\u00edte. Nekupujte je ve velk\u00e9m jen proto, \u017ee jsou v&nbsp;akci, a kupte si co nejmen\u0161\u00ed balen\u00ed. Postupem \u010dasu je ide\u00e1ln\u011b p\u0159esta\u0148te kupovat \u00fapln\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. M\u011bjte pov\u011bdom\u00ed o kalori\u00edch v&nbsp;potravin\u00e1ch a p\u0159edstavte si, co byste museli ud\u011blat, abyste je sp\u00e1lili<\/h3>\n\n\n\n<p>Jedn\u00edm z&nbsp;\u00fa\u010dinn\u00fdch n\u00e1stroj\u016f v&nbsp;boji proti u\u017edibov\u00e1n\u00ed je p\u0159edstavivost a <strong>znalost energetick\u00e9 hodnoty potravin.<\/strong> Kdy\u017e u\u017e jsme u t\u011bch cookies, tak pr\u016fm\u011brn\u011b 100 gram\u016f (5 kousk\u016f) obsahuje zhruba 500 kcal, co\u017e je zhruba \u00bc <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/eur-lex.europa.eu\/legal-content\/CS\/TXT\/PDF\/?uri=CELEX:52018XC0608(01)&amp;from=DE\" target=\"_blank\">referen\u010dn\u00ed hodnoty p\u0159\u00edjmu energie<\/a> pr\u016fm\u011brn\u00e9 dosp\u011bl\u00e9 osoby. Je to nap\u0159\u00edklad pr\u016fm\u011brn\u00e1 energetick\u00e1 hodnota poctiv\u00e9ho ob\u011bda nebo ve\u010de\u0159e. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>A co byste museli ud\u011blat, abyste sp\u00e1lili 500 kcal v 5 kusech cookies su\u0161enek?<\/strong><\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00ed\u017ee uveden\u00e9 hodnoty jsou pr\u016fm\u011brn\u00e9 a plat\u00ed pro 80 kg mu\u017ee a 65 kg \u017eenu.<\/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>B\u011bh rychlost\u00ed 8 km\/h:<\/strong> 45 minut pro mu\u017ee a 55 minut pro \u017eenu.<\/li><li><strong>Ch\u016fze rychlost\u00ed 6,5 km\/h:<\/strong> 75 minut pro mu\u017ee a 92 minut pro \u017eenu.<\/li><li><strong>J\u00edzda na kole kolem 20 km\/h:<\/strong> 47 minut pro mu\u017ee a 58 minut pro \u017eenu.<\/li><li><strong>Tr\u00e9nink v&nbsp;posilovn\u011b (full body): <\/strong>57 minut pro mu\u017ee a 71 minut pro \u017eenu.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Co s&nbsp;t\u00edm? \u010ct\u011bte obaly potravin a vyh\u00fdbejte se kalorick\u00fdm bomb\u00e1m.<\/strong> Ide\u00e1ln\u00ed je zn\u00e1t sv\u016fj optim\u00e1ln\u00ed denn\u00ed kalorick\u00fd p\u0159\u00edjem a porovnat si, co je lep\u0161\u00ed? Jestli 500 kcal v&nbsp;su\u0161enk\u00e1ch, kter\u00e9 v\u00e1s moc nezasyt\u00ed, nebo poctiv\u00fd ob\u011bd, po kter\u00e9m se budete c\u00edtit nasycen\u011b a dod\u00e1 v\u00e1m v\u0161echny pot\u0159ebn\u00e9 \u017eiviny. A kdy\u017e si p\u0159edstav\u00edte, jak dlouho byste museli sportovat, abyste energii v&nbsp;su\u0161enk\u00e1ch nav\u00edc sp\u00e1lili, dost mo\u017en\u00e1 v\u00e1s p\u0159ejde chu\u0165 sama o sob\u011b. Optim\u00e1ln\u00ed energetick\u00fd p\u0159\u00edjem si m\u016f\u017eete spo\u010d\u00edtat v na\u0161em \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/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.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-1124x749.jpg\" alt=\"M\u011bjte pov\u011bdom\u00ed o kalori\u00edch v potravin\u00e1ch a p\u0159edstavte si, co byste museli ud\u011blat, abyste je sp\u00e1lili\" class=\"wp-image-193289\" width=\"843\" height=\"562\" title=\"M\u011bjte pov\u011bdom\u00ed o kalori\u00edch v potravin\u00e1ch a p\u0159edstavte si, co byste museli ud\u011blat, abyste je sp\u00e1lili\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Nevynech\u00e1vejte j\u00eddlo a pijte dostatek tekutin<\/h3>\n\n\n\n<p>V&nbsp;p\u0159\u00edpad\u011b, \u017ee \u010dasto vynech\u00e1v\u00e1te j\u00eddlo, nejsp\u00ed\u0161 se \u010dast\u011bji setk\u00e1v\u00e1te s&nbsp;chut\u011bmi na sladk\u00e9 a nadm\u011brn\u00fdm loven\u00edm j\u00eddla v&nbsp;kuchyni. I p\u0159\u00edjem tekutin hraje svou roli. Studie ukazuj\u00ed, \u017ee p\u0159\u00edjem tekutin p\u0159ed j\u00eddlem dok\u00e1\u017ee sn\u00ed\u017eit mno\u017estv\u00ed sn\u011bzen\u00e9ho j\u00eddla. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Co s&nbsp;t\u00edm?<\/strong> <strong>B\u011bhem dne jezte takov\u00fd po\u010det j\u00eddel, kter\u00fd v\u00e1m vyhovuje.<\/strong> Odrazit se m\u016f\u017eete od 3 v\u011bt\u0161\u00edch j\u00eddel dopln\u011bn\u00fdch sva\u010dinami podle pot\u0159eby. <strong>Nenech\u00e1vejte se vyhladov\u011bt<\/strong>, jinak m\u016f\u017ee doch\u00e1zet k&nbsp;\u201e\u00fatok\u016fm na ledni\u010dku.\u201c Dosp\u011bl\u00fd \u010dlov\u011bk by m\u011bl za den p\u0159ijmout zhruba 30\u201345 mililitr\u016f tekutin na kilogram t\u011blesn\u00e9 hmotnosti. Pokud sportujete, p\u0159\u00edjem tekutin by m\u011bl b\u00fdt je\u0161t\u011b vy\u0161\u0161\u00ed. A to minim\u00e1ln\u011b o tekutiny ztracen\u00e9 potem.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Jezte v\u011bdom\u011b a nenechte se rozptylovat. Kdy\u017e j\u00edte, jezte. Kdy\u017e pracujete, pracujte<\/h3>\n\n\n\n<p>St\u00e1v\u00e1 se v\u00e1m, \u017ee j\u00edte ob\u011bd, zat\u00edmco sledujete, co je nov\u00e9ho na soci\u00e1ln\u00edch s\u00edt\u00edch, nebo ve\u010de\u0159\u00edte u televize? Pak byste m\u011bli v\u011bd\u011bt, \u017ee <strong>kdy\u017e se naplno nev\u011bnujete j\u00eddlu<\/strong> a svou pozornost sm\u011b\u0159ujete \u00fapln\u011b n\u011bkam jinam, <strong>j\u00edte zpravidla daleko rychleji, sn\u00edte v\u00edce j\u00eddla, a dokonce se c\u00edt\u00edte i m\u00e9n\u011b nasyceni.<\/strong> A u\u017e je jedno, jestli b\u011bhem j\u00eddla pracujete, sledujete televizi nebo scrollujete timeline soci\u00e1ln\u00edch s\u00edt\u00ed na mobilu. Pozornost sm\u011b\u0159ujete jinam a snadn\u011bji se p\u0159ej\u00edte. <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdzkumn\u00edci zjistili, \u017ee lid\u00e9 b\u011bhem sledov\u00e1n\u00ed televize sn\u011bdli <strong>o 36 % v\u00edce pizzy a o 71 % v\u00edce makaron\u016f se s\u00fdrem.<\/strong> Zd\u00e1 se, \u017ee d\u00e9lka sledovan\u00e9ho po\u0159adu m\u00e1 tak\u00e9 vliv na energetick\u00fd p\u0159\u00edjem. \u00da\u010dastn\u00edci dal\u0161\u00edho v\u00fdzkumu sn\u011bdli o 28 % v\u00edce popcornu v&nbsp;p\u0159\u00edpad\u011b, \u017ee sledovali 60minutovou show nam\u00edsto 30minutov\u00e9ho po\u0159adu. Dal\u0161\u00ed studie zase p\u0159i\u0161la na to, \u017ee <strong>kdy\u017e lid\u00e9 hr\u00e1li b\u011bhem ob\u011bda po\u010d\u00edta\u010dov\u00e9 hry, c\u00edtili se m\u00e9n\u011b nasyceni, uspokojeni a pozd\u011bji sn\u011bdli dvakr\u00e1t v\u00edce su\u0161enek<\/strong> ve srovn\u00e1n\u00ed s&nbsp;hr\u00e1\u010di, kte\u0159\u00ed si vychutnali sv\u016fj ob\u011bd neru\u0161en\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[10\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Co s&nbsp;t\u00edm? <\/strong>Kdy\u017e j\u00edte, tak jezte. Kdy\u017e pracujete, tak pracujte. Jednodu\u0161e v\u011bnujte plnou pozornost \u010dinnosti, kter\u00e1 m\u00e1 nyn\u00ed nejvy\u0161\u0161\u00ed prioritu. Multitasking ve spojen\u00ed s&nbsp;j\u00eddlem vede k&nbsp;p\u0159ej\u00edd\u00e1n\u00ed a zp\u016fsob\u00ed v&nbsp;kone\u010dn\u00e9m d\u016fsledku v\u00edce probl\u00e9m\u016f ne\u017e u\u017eitku. <strong>V\u011bnujte plnou pozornost j\u00eddlu<\/strong>, vn\u00edmejte jeho chu\u0165, v\u016fni, texturu a jezte v\u0161emi smysly. Pravd\u011bpodobn\u011b se budete c\u00edtit i daleko v\u00edce uspokojeni.<\/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.cz\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-1124x750.jpg\" alt=\"Jezte v\u011bdom\u011b a nenechte se rozptylovat televiz\u00ed ani soci\u00e1ln\u00edmi s\u00edt\u011bmi\" class=\"wp-image-193263\" width=\"843\" height=\"563\" title=\"Jezte v\u011bdom\u011b a nenechte se rozptylovat televiz\u00ed ani soci\u00e1ln\u00edmi s\u00edt\u011bmi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9.&nbsp;Dejte si jen mal\u00fd kousek toho, na co m\u00e1te chu\u0165<\/h3>\n\n\n\n<p>M\u00e1te ve zvyku sn\u00edst v\u017edy cel\u00e9 balen\u00ed su\u0161enek nebo \u010dokol\u00e1dy, kdy\u017e se do n\u00ed zakousnete? <strong>Probl\u00e9m je, \u017ee prvn\u00ed kousnut\u00ed je v\u017edy to nejlep\u0161\u00ed.<\/strong> <em>\u201eJe to kv\u016fli tomu, \u017ee va\u0161e chu\u0165ov\u00e9 poh\u00e1rky rozeznaj\u00ed nov\u00fd chu\u0165ov\u00fd z\u00e1\u017eitek, na kter\u00fd si ale a\u017e moc rychle zvyknou, a dal\u0161\u00ed kousnut\u00ed ji\u017e nep\u0159in\u00e1\u0161\u00ed takov\u00e9 uspokojen\u00ed jako to prvn\u00ed,\u201c<\/em> vysv\u011btluje doktorka Albersov\u00e1. <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<p><strong>Co s&nbsp;t\u00edm? <\/strong>Pokud m\u00e1te dostate\u010dn\u011b silnou v\u016fli na to d\u00e1t si opravdu jen jedno kousnut\u00ed, m\u00e1te vyhr\u00e1no.<strong> <\/strong>Kdy\u017e to nezvl\u00e1dnete, je \u010das o\u0161\u00e1lit chu\u0165ov\u00e9 poh\u00e1rky. Zkuste se <strong>po prvn\u00edm soustu su\u0161enky zakousnout do kousku zeleniny nebo si vy\u010distit zuby.<\/strong> St\u00e1le si chcete kousnout \u010dokol\u00e1dov\u00e9 su\u0161enky s&nbsp;v\u016fn\u00ed m\u00e1tov\u00e9 pasty v&nbsp;\u00fastech?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">10. P\u0159i va\u0159en\u00ed neochutn\u00e1vejte j\u00eddlo po\u0159\u00e1d dokola<\/h3>\n\n\n\n<p>Ka\u017ed\u00fd se sna\u017e\u00ed, aby uva\u0159en\u00e9 j\u00eddlo chutnalo podle jeho p\u0159edstav. A o to v\u00edc, kdy\u017e host\u00ed n\u00e1v\u0161t\u011bvu. V\u00fdsledkem toho je neust\u00e1l\u00e9 ochutn\u00e1v\u00e1n\u00ed a dochucov\u00e1n\u00ed j\u00eddla k&nbsp;dokonalosti. <strong>No jo, ale b\u011bhem va\u0159en\u00ed a ochutn\u00e1v\u00e1n\u00ed m\u016f\u017eete pr\u016fb\u011b\u017en\u011b sn\u00edst klidn\u011b velikost cel\u00e9 porce.<\/strong> Jak je to mo\u017en\u00e9? Ochutn\u00e1v\u00e1n\u00ed om\u00e1\u010dky formou pol\u00e9vkov\u00fdch l\u017eic, t\u011bstovin, r\u00fd\u017ee nebo masa se b\u011bhem va\u0159en\u00ed nas\u010d\u00edt\u00e1 a n\u011bjakou tu stovku kcal nav\u00edc do sebe takto jednodu\u0161e skoro nev\u011bdomky propa\u0161ujete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Co s&nbsp;t\u00edm? Ochutn\u00e1vejte v\u0161e po mal\u00fdch \u010dajov\u00fdch l\u017ei\u010dk\u00e1ch<\/strong> nebo jen v&nbsp;r\u00e1mci jedn\u00e9 t\u011bstoviny nebo mal\u00e9ho kousku brambor. U\u017e jen v\u011bdom\u00ed toho, jak se m\u016f\u017eou kalorie p\u0159i va\u0159en\u00ed pl\u00ed\u017eit do energetick\u00e9ho p\u0159\u00edjmu, zp\u016fsob\u00ed, \u017ee si na to budete d\u00e1vat pozor, p\u0159em\u00fd\u0161let nad t\u00edm a tyto pl\u00ed\u017eiv\u00e9 kalorie eliminovat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">11. Ve\u010fte si den\u00edk a sledujte, p\u0159i jak\u00fdch p\u0159\u00edle\u017eitostech uzob\u00e1v\u00e1te<\/h3>\n\n\n\n<p>Co z\u00edsk\u00e1te veden\u00edm den\u00edku a z\u00e1pisu j\u00eddla? Pro v\u011bt\u0161inu z&nbsp;v\u00e1s bude obrovsk\u00fdm p\u0159ekvapen\u00edm<strong>, co v\u0161e b\u011bhem dne sn\u00edte, a mo\u017en\u00e1 v\u00e1m to otev\u0159e o\u010di natolik, \u017ee si u\u017e nebudete myslet, jak m\u00e1lo j\u00edte.<\/strong> Kdy\u017e si ke ka\u017ed\u00e9mu j\u00eddlu \u201enad pl\u00e1n\u201c je\u0161t\u011b nap\u00ed\u0161ete, pro\u010d jste sn\u011bdli nap\u0159\u00edklad p\u016flku \u010dokol\u00e1dy, celou pizzu a fla\u0161ku v\u00edna k&nbsp;tomu, dok\u00e1\u017eete pracovat s&nbsp;emocemi na \u00fapln\u011b jin\u00e9 \u00farovni. Snadn\u011bji najdete sv\u00e9 spou\u0161t\u011b\u010de uzob\u00e1v\u00e1n\u00ed, a m\u016f\u017eete tak s&nbsp;nimi jednodu\u0161eji pracovat. <strong>Nej\u00edte n\u00e1hodou v\u00edce, kdy\u017e jste ve stresu nebo v\u00e1s n\u011bkdo na\u0161tval?<\/strong> Zkuste si d\u00e1t do t\u011bla sportem a upustit p\u00e1ru t\u00edmto zp\u016fsobem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zhruba po t\u00fddnu sv\u016fj den\u00edk zanalyzujte<\/strong> a mo\u017en\u00e1 objev\u00edte, \u017ee pravideln\u00fd croissant ke cappuccinu je vlastn\u011b jen zvyk, na kter\u00e9m m\u016f\u017eete pracovat. Mo\u017en\u00e1 ka\u017ed\u00fd \u010dtvrtek po zeleninov\u00e9m sal\u00e1tu k&nbsp;ob\u011bdu m\u00e1te za p\u016fl hodiny hlad a chu\u0165 na n\u011bco dobr\u00e9ho. \u0158e\u0161en\u00ed? Dejte si komplexn\u00ed j\u00eddlo s&nbsp;dostatkem v\u0161ech \u017eivin a nespol\u00e9hejte se na sal\u00e1t na tis\u00edc variac\u00ed.&nbsp;&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-1124x749.jpg\" alt=\"Ve\u010fte si den\u00edk a sledujte, p\u0159i jak\u00fdch p\u0159\u00edle\u017eitostech uzob\u00e1v\u00e1te\" class=\"wp-image-193276\" width=\"843\" height=\"562\" title=\"Ve\u010fte si den\u00edk a sledujte, p\u0159i jak\u00fdch p\u0159\u00edle\u017eitostech uzob\u00e1v\u00e1te\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_snadno_odbourat_nezdrave_navyky\"><\/span>Jak snadno odbourat nezdrav\u00e9 n\u00e1vyky?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>K&nbsp;odstran\u011bn\u00ed nezdrav\u00fdch n\u00e1vyk\u016f, kter\u00e9 jste si za roky \u017eivota vyp\u011bstovali, je zapot\u0159eb\u00ed postupn\u00fdch a pomal\u00fdch kr\u016f\u010dk\u016f, kter\u00e9 v\u00e1m ve v\u00fdsledku pomohou d\u011blat velk\u00e9 a trval\u00e9 zm\u011bny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>sou\u010dasn\u00fd n\u00e1vyk<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>mal\u00e9 vylep\u0161en\u00ed<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>v\u011bt\u0161\u00ed vylep\u0161en\u00ed<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>ide\u00e1ln\u00ed zlep\u0161en\u00ed n\u00e1vyku<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Capuccino s&nbsp;cukrem a \u010dokol\u00e1dov\u00fdm croissantem<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Capuccino bez cukru s croissantem<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Capuccino bez cukru s celozrnn\u00fdm muffinem&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Americano s&nbsp;polotu\u010dn\u00fdm ml\u00e9kem a 0% \u0159eck\u00fdm jogurtem s&nbsp;kouskem obl\u00edben\u00e9ho ovoce<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Velk\u00e9 balen\u00ed bramb\u016frk\u016f a mal\u00e9 balen\u00ed o\u0159ech\u016f v&nbsp;t\u011bst\u00ed\u010dku k televize<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>St\u0159edn\u00ed balen\u00ed bramb\u016frk\u016f a mal\u00e9 balen\u00ed o\u0159ech\u016f k televizi<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Mal\u00e9 balen\u00ed bramb\u016frk\u016f a pe\u010den\u00e9 brambory v&nbsp;troub\u011b s&nbsp;dipem ze Skyru k televizi<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Kousky nakr\u00e1jen\u00e9 zeleniny a pe\u010den\u00e9 brambory v&nbsp;troub\u011b s&nbsp;dipem ze Skyru k televizi<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z&nbsp;toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>U\u017edibov\u00e1n\u00ed, jezen\u00ed mimo pl\u00e1n nebo loven\u00ed n\u011b\u010deho dobr\u00e9ho<\/strong> v&nbsp;cel\u00e9 kuchyni m\u016f\u017ee b\u00fdt ka\u017edodenn\u00edm n\u00e1vykem, kter\u00fd v\u00e1m podkop\u00e1v\u00e1&nbsp;nohy v&nbsp;cest\u011b za hubnut\u00edm nebo jen zdrav\u011bj\u0161\u00edm \u017eivotn\u00edm stylem. B\u011bhem dne tak m\u016f\u017eete zcela zbyte\u010dn\u011b p\u0159ijmout i n\u011bkolik stovek kalori\u00ed nad pl\u00e1n. A p\u0159itom se sta\u010d\u00ed jen zastavit a zamyslet se, pro\u010d m\u00e1te chu\u0165 na tabulku \u010dokol\u00e1dy, balen\u00ed bramb\u016frk\u016f nebo obl\u00edben\u00fdch su\u0161enek? A kdy\u017e o n\u011bjak\u00e9 dobrot\u011b v\u00edte, \u017ee j\u00ed nedok\u00e1\u017eete odolat, jednodu\u0161e si ji nekupujte. <strong>Co doma nem\u00e1te, to nesn\u00edte.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chod\u00edte i vy na lov do kuchyn\u011b, kde douf\u00e1te v&nbsp;n\u011bjakou ko\u0159ist, kter\u00e1 pot\u011b\u0161\u00ed va\u0161e chu\u0165ov\u00e9 poh\u00e1rky? <strong>Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o sv\u00e9 rady, tipy<\/strong> a vychyt\u00e1vky, kter\u00e9 v\u00e1m s t\u00edm pom\u00e1haj\u00ed. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil a byl pro v\u00e1s u\u017eite\u010dn\u00fd, podpo\u0159te jej sd\u00edlen\u00edm, aby pomohl zbavit se uzob\u00e1v\u00e1n\u00ed i va\u0161im p\u0159\u00e1tel\u016fm.<\/p>\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\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\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\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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>\u201eV\u017edy\u0165 j\u00e1 skoro nic nej\u00edm a stejn\u011b nem\u016f\u017eu zhubnout,\u201c jedna z v\u011bt, kterou specialist\u00e9 na v\u00fd\u017eivu sly\u0161\u00ed z \u00fast sv\u00fdch klient\u016f podez\u0159ele \u010dasto. Zbavte se nev\u011bdom\u00e9ho jezen\u00ed a u\u017edibov\u00e1n\u00ed pomoc\u00ed 11 tip\u016f, kter\u00e9 v\u00e1m pomohou hubnut\u00ed zase nastartovat.<\/p>\n","protected":false},"author":65,"featured_media":193628,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6369,6957,7353,7491],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-193196","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-hubnuti","9":"tag-nahrady-cukru-cs","10":"tag-strava-cs","11":"tag-tuky-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak v\u00e1m u\u017edibov\u00e1n\u00ed br\u00e1n\u00ed hubnout? 11 snadn\u00fdch zp\u016fsob\u016f, jak dostat j\u00eddlo pod kontrolu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pro\u010d nehubnete, kdy\u017e j\u00edte m\u00e1lo? Mo\u017en\u00e1 za to m\u016f\u017ee neust\u00e1l\u00e9 u\u017edibov\u00e1n\u00ed. Pomoc\u00ed 11 tip\u016f v \u010dl\u00e1nku se hozbav\u00edte a za\u010dnete zase hubnout.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/jak-vam-uzdibovani-brani-hubnout\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak v\u00e1m u\u017edibov\u00e1n\u00ed br\u00e1n\u00ed hubnout? 11 snadn\u00fdch zp\u016fsob\u016f, jak dostat j\u00eddlo pod kontrolu - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Pro\u010d nehubnete, kdy\u017e j\u00edte m\u00e1lo? Mo\u017en\u00e1 za to m\u016f\u017ee neust\u00e1l\u00e9 u\u017edibov\u00e1n\u00ed. 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