{"id":202483,"date":"2020-12-16T09:49:53","date_gmt":"2020-12-16T08:49:53","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=202483"},"modified":"2023-03-29T12:28:33","modified_gmt":"2023-03-29T10:28:33","slug":"10-tipu-jak-se-vyhnout-pribirani-behem-vanoc","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-se-vyhnout-pribirani-behem-vanoc\/","title":{"rendered":"10 tip\u016f, jak se vyhnout p\u0159ib\u00edr\u00e1n\u00ed b\u011bhem V\u00e1noc"},"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\/10-tipu-jak-se-vyhnout-pribirani-behem-vanoc\/#Kolik_kilogramu_lide_v_prumeru_behem_Vanoc_realne_priberou\" title=\"Kolik kilogram\u016f lid\u00e9 v&nbsp;pr\u016fm\u011bru b\u011bhem V\u00e1noc re\u00e1ln\u011b p\u0159iberou?\">Kolik kilogram\u016f lid\u00e9 v&nbsp;pr\u016fm\u011bru b\u011bhem V\u00e1noc re\u00e1ln\u011b p\u0159iberou?<\/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\/10-tipu-jak-se-vyhnout-pribirani-behem-vanoc\/#Jake_nejcastejsi_pristupy_k_jidlu_se_o_Vanocich_mezi_lidmi_objevuji\" title=\"Jak\u00e9 nej\u010dast\u011bj\u0161\u00ed p\u0159\u00edstupy k&nbsp;j\u00eddlu se o V\u00e1noc\u00edch mezi lidmi objevuj\u00ed?\">Jak\u00e9 nej\u010dast\u011bj\u0161\u00ed p\u0159\u00edstupy k&nbsp;j\u00eddlu se o V\u00e1noc\u00edch mezi lidmi objevuj\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.cz\/blog\/10-tipu-jak-se-vyhnout-pribirani-behem-vanoc\/#Co_si_myslite_ze_se_stane_a_co_se_doopravdy_stane_s_vasi_formou_behem_Vanoc\" title=\"Co si mysl\u00edte, \u017ee se stane, a co se doopravdy stane s&nbsp;va\u0161\u00ed formou b\u011bhem V\u00e1noc?\">Co si mysl\u00edte, \u017ee se stane, a co se doopravdy stane s&nbsp;va\u0161\u00ed formou b\u011bhem V\u00e1noc?<\/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\/10-tipu-jak-se-vyhnout-pribirani-behem-vanoc\/#10_tipu_jak_o_Vanocich_nepribrat_a_odlehcit_svatecni_energetickou_naloz\" title=\"10 tip\u016f, jak o V\u00e1noc\u00edch nep\u0159ibrat a odleh\u010dit sv\u00e1te\u010dn\u00ed energetickou n\u00e1lo\u017e&nbsp;\">10 tip\u016f, jak o V\u00e1noc\u00edch nep\u0159ibrat a odleh\u010dit sv\u00e1te\u010dn\u00ed energetickou n\u00e1lo\u017e&nbsp;<\/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\/10-tipu-jak-se-vyhnout-pribirani-behem-vanoc\/#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>Mo\u017en\u00e1 jste u\u017e n\u011bkdy b\u011bhem&nbsp;\u0159\u00edjna mohli d\u00edky st\u00e1le \u010dast\u011bji se objevuj\u00edc\u00ed v\u00e1no\u010dn\u00ed v\u00fdzdob\u011b v&nbsp;obchodech, na ulic\u00edch a reklam\u00e1ch v&nbsp;televizi zaregistrovat, \u017ee se bl\u00ed\u017e\u00ed V\u00e1noce. Mimo to, \u017ee jste se sami sebe ptali, jak je sakra mo\u017en\u00fd, \u017ee ten \u010das tak let\u00ed a V\u00e1noce jsou zase tady, jste mo\u017en\u00e1 taky za\u010dali p\u0159em\u00fd\u0161let, <strong>jak letos zvl\u00e1dnout v\u00e1no\u010dn\u00ed hodov\u00e1n\u00ed,<\/strong> ani\u017e byste p\u0159ibrali zbyte\u010dn\u011b moc centimetr\u016f v pase.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sice jste na to pak asi zapomn\u011bli, zat\u00edmco jste p\u0159em\u00fd\u0161leli, \u010d\u00edm obdarovat bl\u00edzk\u00e9 a jak jim naopak jemn\u011b nazna\u010dit, \u017ee pono\u017eek a v\u00e1no\u010dn\u00edch svetr\u016f u\u017e m\u00e1te ve sk\u0159\u00edni slu\u0161nou z\u00e1sobu a letos by to cht\u011blo n\u011bco nov\u00e9ho. Ale s&nbsp;bl\u00ed\u017e\u00edc\u00edmi se sv\u00e1tky va\u0161e obavy z&nbsp;p\u0159ib\u00edr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti mo\u017en\u00e1 op\u011bt nar\u016fstaj\u00ed a pt\u00e1te se, jestli <strong>je opravdu mo\u017en\u00e9 b\u011bhem V\u00e1noc p\u0159ibrat t\u011bch 5 kilogram\u016f tuku, kter\u00fdch se v\u0161ichni boj\u00ed<\/strong>?&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=\"Kolik_kilogramu_lide_v_prumeru_behem_Vanoc_realne_priberou\"><\/span>Kolik kilogram\u016f lid\u00e9 v&nbsp;pr\u016fm\u011bru b\u011bhem V\u00e1noc re\u00e1ln\u011b p\u0159iberou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tak jak je to s&nbsp;t\u011bmi 5 kilogramy tuku nav\u00edc po V\u00e1noc\u00edch, je to re\u00e1ln\u00e9? Ka\u017ed\u00e9 sv\u00e1te\u010dn\u00ed obdob\u00ed je charakteristick\u00e9 dobr\u00fdm j\u00eddlem, pit\u00edm, posezen\u00edm s&nbsp;rodinou, p\u0159\u00e1teli a men\u0161\u00edm mno\u017estv\u00edm pohybu. V\u00e1noce jsou p\u0159\u00edkladem sv\u00e1tku, kdy je n\u00e1r\u016fst t\u011blesn\u00fdch rozm\u011br\u016f nejv\u011bt\u0161\u00ed. \u0158ada studi\u00ed ukazuje, \u017ee t\u011bch 5 kilogram\u016f tuku po v\u00e1no\u010dn\u00edm hodov\u00e1n\u00ed se boj\u00edte zbyte\u010dn\u011b. <strong>V&nbsp;modern\u00edm z\u00e1padn\u00edm sv\u011bt\u011b lid\u00e9 v&nbsp;pr\u016fm\u011bru b\u011bhem V\u00e1noc p\u0159iberou zhruba necel\u00fdch 0,5\u20131 kilogram nebo 1 % sv\u00e9 t\u011blesn\u00e9 hmotnosti.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Znamen\u00e1 to, \u017ee jste v&nbsp;pohod\u011b a m\u016f\u017eete V\u00e1noce tr\u00e1vit ve stylu \u201eAll You Can Eat and Drink\u201c,<\/strong> gau\u010dingem u poh\u00e1dek a p\u0159iberete pouze kilogram? To ur\u010dit\u011b ne. Kdy\u017e k&nbsp;V\u00e1noc\u016fm p\u0159istoup\u00edte takov\u00fdm boh\u00e9msk\u00fdm zp\u016fsobem a od 24. prosince si budete takto u\u017e\u00edvat a\u017e do Silvestra, pak u\u017e bude n\u00e1r\u016fst tuku znateln\u011bj\u0161\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>Vezm\u011bme si vzorov\u00fd p\u0159\u00edklad Jirky:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Jirka na internetu \u010detl, \u017ee si m\u00e1 o V\u00e1noc\u00edch odpo\u010dinout, nic ne\u0159e\u0161it a jen relaxovat.<\/li><li>Vezme si to za sv\u00e9 a od \u0160t\u011bdr\u00e9ho dne po Silvestr sn\u00ed ka\u017ed\u00fd den 5&nbsp;000 kcal.&nbsp;<\/li><li>To m\u00e1me za 8 dn\u00ed 40&nbsp;000 kcal. A jeliko\u017e je Jirka kus chlapa, za den v&nbsp;takov\u00e9m \u00fasporn\u011bj\u0161\u00edm m\u00f3du vyd\u00e1 zhruba 2&nbsp;000 kcal, co\u017e znamen\u00e1, \u017ee za 8 dn\u00ed je v&nbsp;kalorick\u00e9m p\u0159ebytku ve v\u00fd\u0161i 24&nbsp;000 kcal.<\/li><li>Nadbyte\u010dn\u00e1 energie se mus\u00ed n\u011bkam ulo\u017eit, kam to bude? Spr\u00e1vn\u011b, do tukov\u00fdch z\u00e1sob. Kdy\u017e vezmeme v potaz, \u017ee jeden kilogram tuku m\u00e1 pr\u016fm\u011brn\u011b 7&nbsp;700 kcal, vyjde n\u00e1m, \u017ee by Jirka p\u0159ibral zhruba 3 kilogramy tuku.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A to u\u017e nen\u00ed \u00fapln\u011b m\u00e1lo, co?<\/strong> Kdy\u017e se tohle Jirka dozv\u011bd\u011bl, \u0159ekl si, \u017ee si bude na j\u00eddlo p\u0159eci jenom trochu d\u00e1vat pozor, nebude se p\u0159ej\u00eddat a p\u016fjde se alespo\u0148 proj\u00edt a zabruslit si s klukama p\u0159i hokeji na rybn\u00edku. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span>&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\/12\/handsome-man-ice-arena-with-skate-_-OK-1124x749.jpg\" alt=\"Kolik kilogram\u016f lid\u00e9 b\u011bhem V\u00e1noc p\u0159iberou?\" class=\"wp-image-202502\" width=\"843\" height=\"562\" title=\"Kolik kilogram\u016f lid\u00e9 b\u011bhem V\u00e1noc p\u0159iberou?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>fotka od prostooleh z freepik.com<\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_nejcastejsi_pristupy_k_jidlu_se_o_Vanocich_mezi_lidmi_objevuji\"><\/span>Jak\u00e9 nej\u010dast\u011bj\u0161\u00ed p\u0159\u00edstupy k&nbsp;j\u00eddlu se o V\u00e1noc\u00edch mezi lidmi objevuj\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak u\u017e jste si mohli v\u0161imnout na p\u0159\u00edkladu Jirky, na internetu i na soci\u00e1ln\u00edch s\u00edt\u00ed koluje nespo\u010det rad a doporu\u010den\u00ed, jak z&nbsp;pohledu v\u00fd\u017eivy, odpo\u010dinku a tr\u00e9ninku k&nbsp;v\u00e1no\u010dn\u00edmu \u010dasu p\u0159istupovat. Z&nbsp;nep\u0159ebern\u00e9ho mno\u017estv\u00ed informac\u00ed a p\u0159\u00edstup\u016f pak m\u016f\u017eete m\u00edt v&nbsp;hlav\u011b po\u0159\u00e1dn\u00fd zmatek. <strong>Do jak\u00e9 skupiny pat\u0159\u00edte vy?<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>\u201eV\u00e1noce si u\u017eiju se v\u0161\u00edm v\u0161udy. Ochutn\u00e1m, sn\u00edm a vypiju v\u0161e, na co p\u0159ijdu, zat\u00edmco budu koukat na poh\u00e1dky. Po V\u00e1noc\u00edch to b\u011bhem p\u00e1r t\u00fddn\u016f shod\u00edm.\u201c<\/li><li>\u201eBudu si trochu hl\u00eddat velikost porc\u00ed, ale v\u00e1no\u010dn\u00ed \u010das si u\u017eiju naplno se v\u0161\u00edm, co k&nbsp;tomu pat\u0159\u00ed.\u201c<\/li><li>\u201eOchutn\u00e1m od v\u0161eho trochu, budu se sna\u017eit nep\u0159ej\u00eddat a zbyte\u010dn\u011b nej\u00edst kalorick\u00e9 bomby.\u201c<\/li><li>\u201eM\u00e1m v&nbsp;pl\u00e1nu n\u011bco jen tak lehce ochutnat, p\u0159ipravit zdrav\u011bj\u0161\u00ed a m\u00e9n\u011b kalori\u010dt\u011bj\u0161\u00ed verze v\u00e1no\u010dn\u00edch dobrot a odleh\u010d\u00edm si t\u011b\u017ek\u00e1 j\u00eddla.\u201c<\/li><li>\u201e\u017d\u00e1dn\u00e1 pauza, i o V\u00e1noc\u00edch zapisuju j\u00eddlo do MyFitnessPal a j\u00edm z\u00e1sadn\u011b zdrav\u011b a v&nbsp;tr\u00e9ninku nepolevuju.\u201c<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Je n\u011bco z toho vylo\u017een\u011b \u0161patn\u011b, nebo spr\u00e1vn\u011b?<\/strong> V&nbsp;podstat\u011b nen\u00ed. Mus\u00edte si ale re\u00e1ln\u011b vyhodnotit, co je a nen\u00ed ve va\u0161ich sil\u00e1ch.&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>Jste nad\u0161en\u00fd sportovec, kter\u00fd na sob\u011b cel\u00fd rok mak\u00e1 a d\u00e1 si oddych b\u011bhem V\u00e1noc, kdy p\u0159ibere t\u0159eba i n\u011bkolik kilogram\u016f tuku, kter\u00fdch se hrav\u011b zbav\u00ed u\u017e koncem ledna?&nbsp;<\/li><li>Jste sportovec a aktivn\u00ed \u010dlov\u011bk, kter\u00e9mu d\u00e1 opravdu zabrat vr\u00e1tit se ke zdrav\u00fdm n\u00e1vyk\u016fm a cel\u00fd leden bojuje s&nbsp;n\u00e1vratem do zdrav\u011bj\u0161\u00edch kolej\u00ed \u017eivotn\u00edho stylu?<\/li><li>Nejste moc aktivn\u00ed a z\u00e1pas\u00edte s&nbsp;p\u0159ibran\u00fdmi kily od V\u00e1noc z&nbsp;roku 2015?&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Bu\u010fte si jednodu\u0161e v\u011bdomi v\u0161ech str\u00e1nek sv\u00e9 osobnosti,<\/strong> k&nbsp;jak\u00fdmkoliv sv\u00e1tk\u016fm p\u0159istupujte se zdrav\u00fdm selsk\u00fdm rozumem a vyhn\u011bte se extr\u00e9m\u016fm. Z&nbsp;pohledu celkov\u00e9ho \u017eivotn\u00edho stylu je mnohem <strong>d\u016fle\u017eit\u011bj\u0161\u00ed, jak \u017eijete cel\u00fd rok, a nikoliv jen p\u00e1r dn\u00ed ke konci roku.<\/strong> V\u00e1noce jsou sv\u00e1tky klidu a m\u00edru, rodinn\u00e9 pohody, dobr\u00e9ho j\u00eddla, ale nikoliv p\u0159ej\u00edd\u00e1n\u00ed. Odpo\u010di\u0148te si, v\u011bnujte se bl\u00edzk\u00fdm a zkuste p\u0159em\u00fd\u0161let, jak na tom jste se stravov\u00e1n\u00edm a zdrav\u00fdmi n\u00e1vyky v&nbsp;r\u00e1mci \u017eivotn\u00edho stylu. Zvl\u00e1d\u00e1te v\u0161e na jedni\u010dku, nebo vid\u00edte prostor ke zlep\u0161en\u00ed? <strong>Zkuste si sepsat do nov\u00e9ho di\u00e1\u0159e, co byste cht\u011bli zlep\u0161it<\/strong>, rozsekejte tento c\u00edl na n\u011bkolik men\u0161\u00edch krok\u016f, na kter\u00fdch za\u010dnete postupn\u011b pracovat, a dal\u0161\u00ed rok u\u017e budete zase o \u00farove\u0148 v\u00fd\u0161.<\/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\/12\/unnamed-1-1124x750.jpg\" alt=\"Jak j\u00edst a nep\u0159ibrat b\u011bhem V\u00e1noc?\" class=\"wp-image-202534\" width=\"843\" height=\"563\" title=\"Jak j\u00edst a nep\u0159ibrat b\u011bhem V\u00e1noc?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-2048x1367.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=\"Co_si_myslite_ze_se_stane_a_co_se_doopravdy_stane_s_vasi_formou_behem_Vanoc\"><\/span>Co si mysl\u00edte, \u017ee se stane, a co se doopravdy stane s&nbsp;va\u0161\u00ed formou b\u011bhem V\u00e1noc?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud se strachujete o svou formu a vypracovanou postavu, patrn\u011b pat\u0159\u00edte mezi aktivn\u00ed sportovce, kte\u0159\u00ed na sob\u011b cel\u00fd rok makaj\u00ed a p\u0159em\u00fd\u0161lej\u00ed o tom, co jed\u00ed. Nebo se mo\u017en\u00e1 jen sna\u017e\u00edte j\u00edst zdrav\u011b a zaj\u00edm\u00e1 v\u00e1s, pro\u010d m\u00e1te b\u011b\u017en\u011b po V\u00e1noc\u00edch na v\u00e1ze i 2\u20133 kilogramy nav\u00edc. <strong>Bu\u010fte v&nbsp;klidu, s&nbsp;nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed to nen\u00ed tuk. Jak je to mo\u017en\u00e9?<\/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=\"is-style-default wp-block-heading\">Co opravdu znamen\u00e1 ru\u010di\u010dka na v\u00e1ze o n\u011bkolik \u010d\u00edsel d\u00e1l po v\u00e1no\u010dn\u00edm hodov\u00e1n\u00ed?<\/h3>\n\n\n\n<p>Jak jsme si uk\u00e1zali na modelov\u00e9m p\u0159\u00edkladu Jirky v\u00fd\u0161e, abyste p\u0159ibrali kilogram tuku, museli byste nad r\u00e1mec sv\u00fdch pot\u0159eb p\u0159ijmout 7&nbsp;700 kcal. Co\u017e je celkem dost a b\u011bhem 8 dn\u00ed od \u0160t\u011bdr\u00e9ho dne po Silvestr by to znamenalo denn\u00ed energetick\u00fd nadbytek ve v\u00fd\u0161i necel\u00fdch 1&nbsp;000 kcal. <strong>Pokud o j\u00eddle trochu p\u0159em\u00fd\u0161l\u00edte i o V\u00e1noc\u00edch a nezapom\u00edn\u00e1te na pohyb<\/strong>, velmi pravd\u011bpodobn\u011b takov\u00e9 mno\u017estv\u00ed energie nav\u00edc nep\u0159ijmete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tak\u017ee pro\u010d v\u00e1m ru\u010di\u010dka na v\u00e1ze m\u016f\u017ee ukazovat o tolik v\u00edce, ne\u017e jste zvykl\u00ed?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>V\u00edce t\u011blesn\u00e9 vody.<\/strong> Po V\u00e1noc\u00edch, kdy j\u00edte \u0161irokou paletu pokrm\u016f, m\u00e1te kv\u016fli v\u011bt\u0161\u00edmu mno\u017estv\u00ed soli a sacharid\u016f ve strav\u011b o n\u011bco v\u00edce t\u011blesn\u00e9 vody.&nbsp;&nbsp;<\/li><li><strong>Z\u00e1soby glykogenu na maximum.<\/strong> Obdob\u00ed odpo\u010dinku, dostatku j\u00eddla a sacharidov\u00fdch zdroj\u016f m\u00e1 za n\u00e1sledek \u201enatankov\u00e1n\u00ed pln\u00e9 sacharidov\u00e9 n\u00e1dr\u017ee\u201c v&nbsp;podob\u011b glykogenu, kter\u00e9ho m\u00e1 pr\u016fm\u011brn\u00fd \u010dlov\u011bk zhruba 450 gram\u016f. A ka\u017ed\u00fd gram glykogenu na sebe v\u00e1\u017ee zhruba 3 gramy vody, co\u017e m\u016f\u017ee d\u011blat i necel\u00e9 2 kilogramy rozd\u00edlu v&nbsp;porovn\u00e1n\u00ed se stavem vy\u010derpan\u00fdch glykogenov\u00fdch z\u00e1sob. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/li><li><strong>Obsah st\u0159ev.<\/strong> Ka\u017ed\u00e9 j\u00eddlo n\u011bco v\u00e1\u017e\u00ed a norm\u00e1ln\u00ed \u010das kompletn\u00edho pr\u016fchodu j\u00eddla za\u017e\u00edvac\u00edm syst\u00e9mem je odhadov\u00e1n mezi 40\u201360 hodinami. P\u00e1r dn\u00ed tak potrv\u00e1, ne\u017e se zase tento stav urovn\u00e1, jakmile se vr\u00e1t\u00edte do sv\u00fdch b\u011b\u017en\u00fdch \u017eivotn\u00edch kolej\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]&nbsp;<\/span><\/li><li><strong>Rozd\u00edln\u00e1 doba a podm\u00ednky v\u00e1\u017een\u00ed. <\/strong>Odli\u0161n\u00e9 podm\u00ednky a doba v\u00e1\u017een\u00ed d\u00e1vaj\u00ed v\u017edy zkreslen\u00e9 v\u00fdsledky. V\u017edy se proto va\u017ete ve stejnou denn\u00ed dobu a za stejn\u00fdch podm\u00ednek, ide\u00e1ln\u011b po rann\u00ed hygien\u011b.&nbsp;&nbsp;<\/li><li><strong>Jste \u017eena a b\u011bhem f\u00e1z\u00ed menstrua\u010dn\u00edho cyklu<\/strong> se p\u0159irozen\u011b m\u011bn\u00ed t\u011blesn\u00e1 hmotnost. Vezm\u011bte proto na v\u011bdom\u00ed, \u017ee zadr\u017eov\u00e1n\u00ed t\u011blesn\u00e9 vody vlivem hormon\u00e1ln\u00edch zm\u011bn dosahuje nejvy\u0161\u0161\u00edch hodnot prvn\u00ed den menstruace. Do norm\u00e1ln\u00edch hodnot se t\u011blesn\u00e1 hmotnost vr\u00e1t\u00ed b\u011bhem p\u00e1r dn\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak vid\u00edte, t\u011bch <strong>d\u016fvod\u016f, pro\u010d v\u00e1m ru\u010di\u010dka na v\u00e1ze vyst\u0159elila o p\u00e1r kilogram\u016f, je spousta.<\/strong> Nemus\u00edte tedy hned propadat panice a sahat po nejnov\u011bj\u0161\u00edm <a aria-label=\" (opens in a new tab)\" class=\"ek-link ek-link\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/detoxikace-jak-vam-zmeni-zivot\/\" target=\"_blank\">detoxu<\/a>, kter\u00fd ale stejn\u011b nic nevy\u0159e\u0161\u00ed, jak douf\u00e1m v\u00edte. Pokud v\u00e1s zaj\u00edmaj\u00ed dal\u0161\u00ed d\u016fvody, pro\u010d v\u00e1m v\u00e1ha m\u016f\u017ee ukazovat i o 3 kilogramy v\u00edce, ani\u017e byste p\u0159ibrali tuk, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" class=\"ek-link ek-link\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\"><strong>Pro\u010d v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161\u00ed \u010d\u00edslo a nen\u00ed to tuk.<\/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\/12\/IMG_5312-_-OK-1124x749.jpg\" alt=\"Co se s va\u0161\u00edm t\u011blem stane b\u011bhem V\u00e1noc?\" class=\"wp-image-202547\" width=\"843\" height=\"562\" title=\"Co se s va\u0161\u00edm t\u011blem stane b\u011bhem V\u00e1noc?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-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=\"10_tipu_jak_o_Vanocich_nepribrat_a_odlehcit_svatecni_energetickou_naloz\"><\/span>10 tip\u016f, jak o V\u00e1noc\u00edch nep\u0159ibrat a odleh\u010dit sv\u00e1te\u010dn\u00ed energetickou n\u00e1lo\u017e&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0165 u\u017e pat\u0159\u00edte do jak\u00e9hokoliv t\u00e1bora, n\u00e1sleduj\u00edc\u00ed tipy v\u00e1m t\u0159eba p\u0159ijdou vhod, a\u017e si budete cht\u00edt odleh\u010dit j\u00eddlo, \u201epopohnat tr\u00e1ven\u00ed\u201c nebo si d\u00e1t na j\u00eddlo alespo\u0148 v\u011bt\u0161\u00ed pozor.<\/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=\"wp-block-heading\">1. Nejezte zbyte\u010dn\u011b velk\u00e9 porce<\/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=\"950\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007-950x1124.jpg\" alt=\"10 tip\u016f, jak o V\u00e1noc\u00edch nep\u0159ibrat a odleh\u010dit sv\u00e1te\u010dn\u00ed energetickou n\u00e1lo\u017e\" class=\"wp-image-202732\" title=\"10 tip\u016f, jak o V\u00e1noc\u00edch nep\u0159ibrat a odleh\u010dit sv\u00e1te\u010dn\u00ed energetickou n\u00e1lo\u017e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007-950x1124.jpg 950w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007-338x400.jpg 338w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007.jpg 1014w\" sizes=\"auto, (max-width: 950px) 100vw, 950px\" \/><\/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>Co si budeme pov\u00eddat, b\u011bhem V\u00e1noc je <strong>sv\u00e1te\u010dn\u00ed j\u00eddlo v\u011bt\u0161inou velmi kalorick\u00e9<\/strong>, to bychom si m\u011bli uv\u011bdomovat a chovat se podle toho. Nap\u0159\u00edklad 100 gram\u016f klasick\u00e9ho bramborov\u00e9ho sal\u00e1tu m\u00e1 kolem 200 kcal. A kdy\u017e si nalo\u017e\u00edte opravdu poctivou porci, nen\u00ed probl\u00e9m sn\u00edst klidn\u011b \u010dty\u0159ikr\u00e1t tolik s&nbsp;800 kcal na t\u00e1cku. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>To sam\u00e9 plat\u00ed v&nbsp;p\u0159\u00edpad\u011b dal\u0161\u00edch tradi\u010dn\u00edch v\u00e1no\u010dn\u00edch dobrot<\/strong>, jako je sma\u017een\u00fd kapr, pe\u010den\u00e1 kachna, husa, pln\u011bn\u00e1 kr\u016fta, vep\u0159ov\u00e9 na tis\u00edc zp\u016fsob\u016f v\u010detn\u011b obl\u00edben\u00fdch sma\u017een\u00fdch \u0159\u00edzk\u016f v trojobalu, v\u00e1no\u010dka, ryb\u00ed pol\u00e9vka nebo obl\u00edben\u00e9 v\u00e1no\u010dn\u00ed drinky a \u0159ada dal\u0161\u00edch tradi\u010dn\u00edch v\u00e1no\u010dn\u00edch pokrm\u016f vych\u00e1zej\u00edc\u00edch z m\u00edstn\u00edch tradic.&nbsp;Ka\u017ed\u00e1 zem\u011b m\u00e1 sv\u00e1 specifick\u00e1 v\u00e1no\u010dn\u00ed a slavnostn\u00ed j\u00eddla. Co plat\u00ed pr\u00e1v\u011b pro v\u00e1s, z\u00e1vis\u00ed na tom, jak\u00e1 zem\u011b je pro v\u00e1s domovem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke zmen\u0161en\u00ed porc\u00ed m\u016f\u017eete <strong>vyu\u017e\u00edt t\u0159eba i men\u0161\u00ed tal\u00ed\u0159e nebo si j\u00eddlo naserv\u00edrovat pouze na men\u0161\u00ed \u010d\u00e1st tal\u00ed\u0159e<\/strong>, nenechat si podl\u00edt j\u00eddlo v\u00fdpekem z&nbsp;masa nebo se z\u0159eknout k\u016f\u017ee. Studie ukazuj\u00ed, \u017ee <strong>lid\u00e9, kte\u0159\u00ed jed\u00ed v pr\u016fm\u011bru v\u011bt\u0161\u00ed porce, snadn\u011bji p\u0159ib\u00edraj\u00ed na v\u00e1ze.<\/strong> Pokud teda nejste p\u0159\u00edznivci p\u0159eru\u0161ovan\u00e9ho hladov\u011bn\u00ed a nej\u00edte v\u011bt\u0161\u00ed porce kontrolovan\u011b a z\u00e1m\u011brn\u011b v r\u00e1mci va\u0161eho sm\u011bru stravov\u00e1n\u00ed a d\u00e9lky \u010dasov\u00e9ho okna k jezen\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Omezte tekut\u00e9 kalorie, naskakuj\u00ed zatracen\u011b rychle<\/h3>\n\n\n\n<p>Kalorie ze slazen\u00fdch n\u00e1poj\u016f, lik\u00e9r\u016f, pun\u010d\u016f, sva\u0159\u00e1k\u016f, vaje\u010d\u0148\u00e1k\u016f, piva a dal\u0161\u00edch \u201edobrot\u201c naskakuj\u00ed zatracen\u011b rychle. Takov\u00fd litr Coca Coly obsahuje asi 450 kcal, pr\u016fm\u011brn\u00e9 pivo m\u00e1 zhruba 210\u2013250 kcal a 0,2 l hrn\u00ed\u010dek sva\u0159\u00e1ku od 200 kcal v&nbsp;z\u00e1vislosti na mno\u017estv\u00ed pou\u017eit\u00e9ho cukru. Pro p\u0159edstavu asi sta\u010d\u00ed, \u017ee? Tyto <strong>tekut\u00e9 kalorie m\u016f\u017eou celkem snadno p\u0159isp\u00edvat k&nbsp;n\u00e1r\u016fstu t\u011blesn\u00e9 hmotnosti.<\/strong> Stejn\u011b tak alkohol obsahuje slu\u0161n\u00e9 mno\u017estv\u00ed kalori\u00ed, zat\u00edmco dok\u00e1\u017ee probudit apetit zejm\u00e9na na slan\u00e1 a tu\u010dn\u00e1 j\u00eddla. <span style=\"color:#ff6600\" class=\"tadv-color\">[11\u201312]<\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Ochutnejte, ale nesn\u011bzte cel\u00fd tal\u00ed\u0159, a p\u0159i va\u0159en\u00ed a pe\u010den\u00ed tolik neuzob\u00e1vejte<\/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=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-747x1124.jpg\" alt=\"Jak o V\u00e1noc\u00edch nep\u0159ibrat? Ochutnejte, ale nesn\u011bzte cel\u00fd tal\u00ed\u0159\" class=\"wp-image-202606\" title=\"Jak o V\u00e1noc\u00edch nep\u0159ibrat? Ochutnejte, ale nesn\u011bzte cel\u00fd tal\u00ed\u0159\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/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><strong>Nemus\u00edte se b\u00e1t d\u00e1t si v\u00e1no\u010dku<\/strong>, kterou babi\u010dka pe\u010de ka\u017ed\u00e9 V\u00e1noce pro celou rodinu, a stejn\u011b tak nen\u00ed nutn\u00e9 p\u0159ed sebou schov\u00e1vat obl\u00edben\u00fd druh cukrov\u00ed. <strong>Nesm\u00edte ale na posezen\u00ed sn\u00edst p\u016flku v\u00e1no\u010dky, cel\u00fd podnos cukrov\u00ed nebo tal\u00ed\u0159 jednohubek.<\/strong> Prvn\u00ed kousnut\u00ed je v\u017edy to nejlep\u0161\u00ed a ka\u017ed\u00e9 dal\u0161\u00ed u\u017e takov\u00fd chu\u0165ov\u00fd z\u00e1\u017eitek nep\u0159in\u00e1\u0161\u00ed. Zkuste si po sn\u011bzen\u00ed kousku cukrov\u00ed d\u00e1t jeden nebo dva kousky <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny<\/a>, st\u00e1le m\u00e1te chu\u0165 na dal\u0161\u00ed kus cukrov\u00ed? <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>Abyste z\u00edskali i n\u011bjakou p\u0159edstavu o kalori\u00edch, tak jeden pr\u016fm\u011brn\u00fd 15\u201320gramov\u00fd pern\u00ed\u010dek m\u00e1 kolem 65\u201387 kcal a 100 gram\u016f tradi\u010dn\u00ed v\u00e1no\u010dky n\u011bco okolo 300 kcal. Tak\u017ee takov\u00e1 <strong>sn\u00eddan\u011b nasladko<\/strong> s&nbsp;dv\u011bma pl\u00e1tky v\u00e1no\u010dky namazan\u00fdmi poctivou vrstvou m\u00e1sla a marmel\u00e1dy nebo nutelly m\u016f\u017ee na v\u00e1\u0161 \u00fa\u010det p\u0159\u00edjmu energie p\u0159ipsat <strong>klidn\u011b 1&nbsp;000 kcal.<\/strong> A to u\u017e je celkem dost. Tipnete si, kolik 15gramov\u00fdch pr\u016fm\u011brn\u00fdch v\u00e1no\u010dn\u00edch pern\u00ed\u010dk\u016f obsahuje stejn\u00e9 mno\u017estv\u00ed energie jako kilogram tuku? Wait for it \u2026. <strong>118 pern\u00ed\u010dk\u016f m\u00e1 zhruba 7&nbsp;700 kcal, tedy stejn\u011b jako kilogram tuku.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O V\u00e1noc\u00edch tr\u00e1v\u00edme v\u00edce \u010dasu p\u0159\u00edpravou j\u00eddla, a proto\u017ee chceme, aby j\u00eddlo dokonale chutnalo, v\u00edce jej tak\u00e9 ochutn\u00e1v\u00e1me. No jo, ale takov\u00e9 ochutn\u00e1vky se nas\u010d\u00edtaj\u00ed, a to m\u016f\u017ee d\u011blat i p\u00e1r stovek kcal nad r\u00e1mec b\u011b\u017en\u00e9ho p\u0159\u00edjmu. Co s&nbsp;t\u00edm? <strong>Nep\u0159ipravujte j\u00eddlo hladov\u00ed<\/strong> a takov\u00e9 mal\u00e9 kousnut\u00ed je pravd\u011bpodobn\u011b v\u00edc ne\u017e dost.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce o tom, jak se u\u017edibov\u00e1n\u00ed m\u016f\u017ee podepsat na va\u0161\u00ed postav\u011b, 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\" href=\"https:\/\/gymbeam.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/\" target=\"_blank\"><strong>Jak v\u00e1m u\u017edibov\u00e1n\u00ed br\u00e1n\u00ed hubnout? 11 snadn\u00fdch zp\u016fsob\u016f, jak dostat j\u00eddlo pod kontrolu.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. M\u011bjte v&nbsp;ka\u017ed\u00e9m j\u00eddle b\u00edlkoviny<\/h3>\n\n\n\n<p><strong>B\u00edlkoviny maj\u00ed ze v\u0161ech makro\u017eivin nejv\u011bt\u0161\u00ed vliv na pocit sytosti.<\/strong> V\u00e1no\u010dn\u00ed dobroty jsou zpravidla bohat\u00e9 na cukr, ale b\u00edlkoviny by \u010dlov\u011bk hledal marn\u011b. Jako vzorov\u00fd p\u0159\u00edklad si op\u011bt m\u016f\u017eeme vz\u00edt v\u00e1no\u010dku s&nbsp;m\u00e1slem a marmel\u00e1dou. Kdy\u017e ke ka\u017ed\u00e9mu j\u00eddlu p\u0159id\u00e1te porci 20\u201340 gram\u016f b\u00edlkovin v&nbsp;z\u00e1vislosti na jejich optim\u00e1ln\u00edm denn\u00edm p\u0159\u00edjmu, pravd\u011bpodobn\u011b <strong>dok\u00e1\u017eete sn\u00ed\u017eit p\u0159\u00edjem kalori\u00ed d\u00edky men\u0161\u00edmu hladu a apetitu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[14 \u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>S\u00e1hn\u011bte proto po<\/strong> libov\u00e9m masu, ryb\u00e1ch, \u0161unce, ml\u00e9\u010dn\u00fdch v\u00fdrobc\u00edch, vejc\u00edch, lu\u0161t\u011bnin\u00e1ch \u010di pseudoobilovin\u00e1ch nebo po <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\">kvalitn\u00edm proteinu<\/a> v&nbsp;p\u0159\u00edpad\u011b pot\u0159eby. Pokud v\u00e1s zaj\u00edmaj\u00ed tipy na zdroje b\u00edlkovin, 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\" href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\"><strong>20 potravin, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku.<\/strong><\/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<h3 class=\"is-style-default wp-block-heading\">5. Nezapome\u0148te na ovoce, zeleninu a vl\u00e1kninu<\/h3>\n\n\n\n<p>Kdy\u017e p\u0159ijde \u010das na sva\u010dinu nebo v\u00e1s p\u0159epadne n\u00e1hl\u00fd hlad, zkuste s\u00e1hnout po ovoci nebo zelenin\u011b dopln\u011bn\u00e9 o porci b\u00edlkovin nam\u00edsto dal\u0161\u00edho kola v\u00e1no\u010dn\u00edch dobrot. <strong>Ovoce a zelenina d\u00edky vl\u00e1knin\u011b podporuj\u00ed pocit sytosti,<\/strong> a nav\u00edc obsahuj\u00ed i dal\u0161\u00ed cenn\u00e9 mikro\u017eiviny. Co t\u0159eba kus ovoce s&nbsp;0% \u0159eck\u00fdm jogurtem nebo mrkev s&nbsp;okurkou a humusem nebo \u0161unkou?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e se zam\u011b\u0159\u00edte na <strong>dostatek vl\u00e1kniny ve strav\u011b<\/strong>, m\u016f\u017eete celkov\u011b p\u0159ijmout m\u00e9n\u011b kalori\u00ed, a zabr\u00e1nit tak potenci\u00e1ln\u00edmu n\u00e1r\u016fstu t\u011blesn\u00e9 hmotnosti. <strong>Za den byste m\u011bli p\u0159ijmout zhruba 30 gram\u016f vl\u00e1kniny.<\/strong> Mezi jej\u00ed dobr\u00e9 zdroje pat\u0159\u00ed celozrnn\u00e9 obilniny a v\u00fdrobky z&nbsp;nich, lu\u0161t\u011bniny, ovoce, zelenina, o\u0159echy a sem\u00ednka nebo t\u0159eba <a aria-label=\"psyllium (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/bio-psyllium-gymbeam.html\" target=\"_blank\">psyllium<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">6. Nau\u010dte se \u0159\u00edci ne dal\u0161\u00edmu z\u00e1kusku a sladkostem<\/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=\"987\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-987x1124.jpg\" alt=\"Jak nep\u0159ibrat? Nau\u010dte se \u0159\u00edci ne dal\u0161\u00edmu z\u00e1kusku.\" class=\"wp-image-202647\" title=\"Jak nep\u0159ibrat? Nau\u010dte se \u0159\u00edci ne dal\u0161\u00edmu z\u00e1kusku.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-987x1124.jpg 987w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-351x400.jpg 351w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-1348x1536.jpg 1348w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK.jpg 1365w\" sizes=\"auto, (max-width: 987px) 100vw, 987px\" \/><\/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>Kdy\u017e se po bohat\u00e9m sv\u00e1te\u010dn\u00edm j\u00eddlu c\u00edt\u00edte p\u0159ecpan\u00ed k&nbsp;prasknut\u00ed, povol\u00edte si knofl\u00edk u kalhot a <strong>p\u0159ijde \u0159ada na dezert<\/strong>, jakoby se z\u00e1zrakem na n\u011bj je\u0161t\u011b na\u0161lo m\u00edsto? \u017de by za to mohlo objeven\u00ed druh\u00e9ho \u017ealudku, kam jdou jen dezerty? Bylo by to sice hezk\u00e9, ale fyziologicky dezertn\u00ed \u017ealudek nem\u00e1 nikdo z&nbsp;n\u00e1s, i kdy\u017e m\u016f\u017ee b\u00fdt z\u00e1hadou, kam se ten dezert vejde, kdy\u017e se c\u00edt\u00edme p\u0159ecpan\u00ed a pln\u00ed. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nastavte si hranice a zdvo\u0159ile nab\u00edzen\u00fd z\u00e1kusek nebo jak\u00e9koliv j\u00eddlo nav\u00edc odm\u00edtn\u011bte<\/strong> s&nbsp;t\u00edm, \u017ee chv\u00edli po\u010dk\u00e1te a pak si mo\u017en\u00e1 ochutn\u00e1te. Zabr\u00e1n\u00edte tak zbyte\u010dn\u00e9mu p\u0159ejezen\u00ed a \u00fatlumu energie. <strong>Opravdu nejste povinni sn\u00edst v\u0161e, co v\u00e1m je nab\u00edzeno.<\/strong> Hranice si ur\u010dujeme pouze my sami. A kdy\u017e c\u00edt\u00edte, \u017ee opravdu nab\u00edzenou dobrotu nejde odm\u00edtnout, tak poproste o co nejmen\u0161\u00ed kousek pouze na ochutn\u00e1n\u00ed nebo si dezert s n\u011bk\u00fdm rozd\u011blte. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To sam\u00e9 plat\u00ed i v p\u0159\u00edpad\u011b dal\u0161\u00edch dobrot, jako je nap\u0159\u00edklad \u010dokol\u00e1dov\u00e1 v\u00e1no\u010dn\u00ed kolekce ze strome\u010dku nebo jak\u00e9koliv pochutiny, kter\u00e9 se b\u011bhem V\u00e1noc objev\u00ed na sv\u00e1te\u010dn\u00edm stole. <strong>Pokud o sob\u011b v\u00edte, \u017ee nedok\u00e1\u017eete odolat konkr\u00e9tn\u00edmu druhu cukrov\u00ed<\/strong> a sn\u011bdli byste klidn\u011b cel\u00fd tal\u00ed\u0159, <strong>dejte tento druh cukrov\u00ed mimo v\u00e1\u0161 vizu\u00e1ln\u00ed prostor<\/strong> a nechte si jen jeden \u010di dva kousky na ochutn\u00e1n\u00ed.    <\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Kdy\u017e u\u017e alkohol, tak jedin\u011b s m\u00edrou&nbsp;<\/h3>\n\n\n\n<p>Mo\u017en\u00e1 jste zaj\u00e1sali, proto\u017ee zn\u00e1te n\u011bjak\u00e9ho M\u00edru, s&nbsp;kter\u00fdm byste mohli pop\u00edt, ale zrovna tohle nen\u00ed ten p\u0159\u00edpad. O v\u00e1no\u010dn\u00edch sv\u00e1tc\u00edch na tabuli p\u0159evl\u00e1daj\u00ed slazen\u00e9 n\u00e1poje, alkohol a dal\u0161\u00ed kaloricky vydatn\u00e9 tekutiny. Jist\u011b nen\u00ed na \u0161kodu si slavnostn\u011b p\u0159ip\u00edt sklenkou v\u00edna nebo \u0161ampa\u0148sk\u00e9ho, ale kdy\u017e t\u011bch sklenek je b\u011bhem ve\u010dera podstatn\u011b v\u00edce, probouz\u00ed se chu\u0165 zejm\u00e9na na slan\u011bj\u0161\u00ed a tu\u010dn\u011bj\u0161\u00ed j\u00eddla. <strong>Takov\u00e1 fla\u0161ka v\u00edna jen tak pro zaj\u00edmavost p\u0159edstavuje zhruba 500\u2013650 kcal<\/strong>, 200 ml vaje\u010dn\u00e9ho ko\u0148aku asi 550 kcal a 200 ml sva\u0159\u00e1ku za\u010d\u00edn\u00e1 zhruba na 200 kcal. Bu\u010fte si toho v\u011bdomi a t\u0159eba si dal\u0161\u00ed den r\u00e1no i pod\u011bkujete, proto\u017ee v\u0161ichni kolem v\u00e1s budou m\u00edt kocovinu a vy budete podstatn\u011b \u010derstv\u011bj\u0161\u00ed. <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<h3 class=\"is-style-default wp-block-heading\">8. Upravte sv\u00e9 recepty na zdrav\u011bj\u0161\u00ed alternativy<\/h3>\n\n\n\n<p>Pokud chcete sv\u00e9 v\u00e1no\u010dn\u00ed dobroty trochu odleh\u010dit, n\u00ed\u017ee nab\u00edz\u00edme p\u00e1r tip\u016f, kter\u00fdmi sn\u00ed\u017e\u00edte jejich energetick\u00fd obsah a po jejich konzumaci se nemus\u00edte c\u00edtit unaven\u00ed a zral\u00ed na \u201egau\u010ding\u201c.&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>Cukr v&nbsp;receptech t\u0159eba i jen \u010d\u00e1ste\u010dn\u011b nahra\u010fte<\/strong> bezkalorick\u00fdm <a href=\"https:\/\/gymbeam.cz\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">erythritolem<\/a>, <a href=\"https:\/\/gymbeam.cz\/stevie-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st\u00e9vi\u00ed<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/xylit-1000-g-gymbeam.html\" class=\"ek-link\">xylitolem<\/a>.&nbsp;<\/li><li>M\u00e1slo p\u0159i pe\u010den\u00ed muffin\u016f a dal\u0161\u00edch dobrot m\u016f\u017eete \u010d\u00e1ste\u010dn\u011b nahradit t\u0159eba rozma\u010dkan\u00fdm ovocem (ban\u00e1ny) nebo ovocnou p\u0159esn\u00edd\u00e1vkou.<\/li><li>Zkuste \u010d\u00e1ste\u010dn\u011b m\u00edsto m\u00e1sla a dal\u0161\u00edho tuku k&nbsp;dochucen\u00ed slan\u00fdch j\u00eddel pou\u017e\u00edt bylinky.<\/li><li>Nam\u00edsto sma\u017een\u00ed <strong>volte rad\u011bji pe\u010den\u00ed, grilov\u00e1n\u00ed nebo du\u0161en\u00ed.<\/strong><\/li><li>T\u0159eba jen \u010d\u00e1ste\u010dn\u011b nahra\u010fte v&nbsp;receptech tu\u010dnou smetanu polotu\u010dn\u00fdm nebo n\u00edzkotu\u010dn\u00fdm ml\u00e9kem.<\/li><li><strong>Zkuste odleh\u010dit j\u00eddla b\u00edl\u00fdm jogurtem nebo 0% \u0159eck\u00fdm jogurtem<\/strong> m\u00edsto majon\u00e9zy nebo zakysan\u00e9 smetany.<\/li><li><strong>Pokud m\u00e1te r\u00e1di slazen\u00e9 limon\u00e1dy, zkuste si vyrobit vlastn\u00ed<\/strong> za pomoci neslazen\u00e9 miner\u00e1ln\u00ed vody, bezkalorick\u00e9ho sladidla erythritolu, kter\u00e9 se p\u0159irozen\u011b vyskytuje v&nbsp;n\u011bkter\u00fdch druz\u00edch ovoce, kousk\u016f ovoce a obl\u00edben\u00fdch bylinek. T\u00e9m\u011b\u0159 bezkalorick\u00fd osv\u011b\u017euj\u00edc\u00ed drink je na sv\u011bt\u011b. A v&nbsp;porovn\u00e1n\u00ed s&nbsp;Coca Colou u\u0161et\u0159\u00edte na 1 litru tekutin zhruba 450 kcal.&nbsp;<\/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\/12\/OK.jpg\" alt=\"Jak odleh\u010dit v\u00e1no\u010dn\u00ed recepty?\" class=\"wp-image-202660\" width=\"840\" height=\"560\" title=\"Jak odleh\u010dit v\u00e1no\u010dn\u00ed recepty?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK.jpg 1120w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-400x266.jpg 400w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9. Dost sp\u011bte<\/h3>\n\n\n\n<p>B\u011bhem sv\u00e1tk\u016f se \u010dasto lid\u00e9 potk\u00e1vaj\u00ed s&nbsp;rodinou, p\u0159\u00e1teli, zn\u00e1m\u00fdmi, v&nbsp;televizi b\u011b\u017e\u00ed zaj\u00edmav\u00fd program nebo se na Netflixu objev\u00ed nov\u00fd seri\u00e1l, kter\u00fd chcete za V\u00e1noce zkouknout. \u010casto pak nejdete sp\u00e1t zrovna brzy, co\u017e m\u016f\u017ee v\u00e9st k nedostatku sp\u00e1nku. <strong>A nedostatek sp\u00e1nku si zahr\u00e1v\u00e1 zejm\u00e9na s&nbsp;hormony hladu a sytosti (leptin &amp; ghrelin).<\/strong> Tak\u017ee dal\u0161\u00ed den jste nejen ospal\u00ed, ale taky vyhled\u00e1v\u00e1te kaloricky vydatn\u00e9 potraviny, kter\u00e9 jsou zejm\u00e9na sladk\u00e9, slan\u00e9, tu\u010dn\u00e9 nebo ide\u00e1ln\u011b kombinac\u00ed t\u011bchto chut\u00ed. Aby toho nebylo m\u00e1lo, nedostatek sp\u00e1nku tak\u00e9 <strong>sni\u017euje hladinu testosteronu a zvy\u0161uje hladinu kortizolu.<\/strong> A to snad nechce nikdo z&nbsp;n\u00e1s. <span style=\"color:#ff6600\" class=\"tadv-color\">[17\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dop\u0159ejte si ka\u017ed\u00fd den zhruba 7\u20139 hodin vydatn\u00e9ho sp\u00e1nku.<\/strong> Pom\u016f\u017ee v\u00e1m dostat chut\u011b pod kontrolu, b\u011bhem dne budete energi\u010dt\u011bj\u0161\u00ed a na n\u00e1v\u0161t\u011bv\u011b tak\u00e9 ur\u010dit\u011b i milej\u0161\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/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\">10. Z\u016fsta\u0148te aktivn\u00ed&nbsp;<\/h3>\n\n\n\n<p><strong>O sv\u00e1tc\u00edch nemus\u00edte z\u016fstat p\u0159ipout\u00e1ni ke gau\u010di a tr\u00e1vit cel\u00e9 dny sledov\u00e1n\u00edm v\u00e1no\u010dn\u00edch poh\u00e1dek<\/strong> v&nbsp;televizi s&nbsp;uzob\u00e1v\u00e1n\u00edm cukrov\u00ed. Celov\u00e1no\u010dn\u00ed v\u00e1len\u00ed na gau\u010di by toti\u017e mohlo v\u00e9st k&nbsp;n\u00e1r\u016fstu t\u011blesn\u00e9 hmotnosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>B\u011b\u017ete ka\u017ed\u00fd den na kr\u00e1tkou proch\u00e1zku<\/strong> nebo se vydejte na del\u0161\u00ed trasu pozn\u00e1vat kr\u00e1sy okol\u00ed se sv\u00fdmi bl\u00edzk\u00fdmi nebo kamar\u00e1dy. Pokud je u v\u00e1s sn\u00edh, zavzpom\u00ednejte na d\u011btstv\u00ed a <strong>vydejte se s\u00e1\u0148kovat, bruslit na rybn\u00edk, ly\u017eovat nebo stav\u011bt sn\u011bhul\u00e1ka.<\/strong> Ka\u017ed\u00fd krok a pohyb se po\u010d\u00edt\u00e1. A ta sranda, kterou si b\u011bhem koulova\u010dky u\u017eijete, za to stoj\u00ed, ne? D\u011blejte jednodu\u0161e to, co v\u00e1s bav\u00ed. I bleskov\u00fd dom\u00e1c\u00ed tr\u00e9nink se po\u010d\u00edt\u00e1.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jen tak pro zaj\u00edmavost, pr\u016fm\u011brn\u00fd 70kilogramov\u00fd \u010dlov\u011bk za hodinu bruslen\u00ed na led\u011b sp\u00e1l\u00ed energii ukrytou zhruba ve 150 gramech v\u00e1no\u010dky nebo 240 gramech bramborov\u00e9ho sal\u00e1tu. Tak\u017ee nazout brusle a vzh\u016fru na rybn\u00edk nebo na zimn\u00ed stadion. <span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, kolik kalori\u00ed sp\u00e1l\u00edte obl\u00edben\u00fdmi zimn\u00edmi sporty, 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\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-kalorii-spalite-oblibenymi-zimnimi-aktivitami\/\" target=\"_blank\"><strong>Kolik kalori\u00ed sp\u00e1l\u00edte obl\u00edben\u00fdmi zimn\u00edmi aktivitami?<\/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\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-1124x749.jpg\" alt=\"Pro\u010d je pot\u0159eba sp\u00e1t a h\u00fdbat se, kdy\u017e chcete hubnout?\" class=\"wp-image-202489\" width=\"843\" height=\"562\" title=\"Pro\u010d je pot\u0159eba sp\u00e1t a h\u00fdbat se, kdy\u017e chcete hubnout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-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=\"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>Pr\u016fm\u011brn\u00fd \u010dlov\u011bk za V\u00e1noce p\u0159ibere zhruba necel\u00fd kilogram t\u011blesn\u00e9 hmotnosti<\/strong>, ale pokud o j\u00eddle trochu p\u0159em\u00fd\u0161l\u00edte a z\u016fst\u00e1v\u00e1te aktivn\u00ed i o V\u00e1noc\u00edch, nemus\u00edte se n\u00e1r\u016fstu tuku z&nbsp;v\u00e1no\u010dn\u00edch hod\u016f ob\u00e1vat. P\u0159\u00edpadn\u00fd sledovan\u00fd n\u00e1r\u016fst na v\u00e1ze bude z&nbsp;v\u011bt\u0161\u00ed \u010d\u00e1sti v\u011bt\u0161\u00ed mno\u017estv\u00ed t\u011blesn\u00e9 vody a energetick\u00e9 z\u00e1soby v&nbsp;podob\u011b glykogenu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00e1noce jsou obdob\u00edm klidu, pohody a kvalitn\u011b str\u00e1ven\u00fdm \u010dasem s&nbsp;rodinou a bl\u00edzk\u00fdmi. U\u017eijte si je podle va\u0161ich p\u0159edstav a <strong>nezapome\u0148te alespo\u0148 \u010d\u00e1ste\u010dn\u011b na zdrav\u00e9 n\u00e1vyky<\/strong>, na kter\u00fdch tak usilovn\u011b mak\u00e1te, ani o V\u00e1noc\u00edch. Ale p\u0159edev\u0161\u00edm V\u00e1noce jsou \u010dasem, kter\u00fd je ur\u010den\u00fd k tomu b\u00fdt s rodinou a p\u0159\u00e1teli. A\u017e se ohl\u00e9dnete zp\u00e1tky, budete si pamatovat kr\u00e1sn\u00e9 chv\u00edle s bl\u00edzk\u00fdmi, sm\u00edch, vypr\u00e1v\u011bn\u00ed z\u00e1\u017eitk\u016f z cel\u00e9ho roku a dobr\u00e9 j\u00eddlo. Nikoliv to, \u017ee jste b\u011bhem V\u00e1noc tr\u00e9novali p\u011btkr\u00e1t t\u00fddn\u011b. M\u011bjte kr\u00e1sn\u00e9 V\u00e1noce pln\u00e9 spln\u011bn\u00fdch p\u0159\u00e1n\u00ed a magick\u00fdch chvil. &nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A jak k&nbsp;V\u00e1noc\u016fm p\u0159istupujete vy? D\u00e1v\u00e1te si od v\u0161eho pauzu a u\u017e\u00edv\u00e1te si pohody a dobr\u00e9ho j\u00eddla, nebo cvi\u010d\u00edte a stravujete se podle sv\u00e9ho nejlep\u0161\u00edho sv\u011bdom\u00ed i o V\u00e1noc\u00edch? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e rady a tipy, jak p\u0159istupovat k&nbsp;v\u00e1no\u010dn\u00edmu j\u00eddeln\u00ed\u010dku. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, podpo\u0159te jej sd\u00edlen\u00edm, aby ani va\u0161i p\u0159\u00e1tel\u00e9 nem\u011bli zbyte\u010dn\u00fd strach, \u017ee z\u00e1zra\u010dn\u011b b\u011bhem V\u00e1noc p\u0159iberou spoustu kilogram\u016f tuku.<\/p>\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<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-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak o V\u00e1noc\u00edch nep\u0159ibrat a kolik kilogram\u016f b\u011bhem V\u00e1noc p\u0159ibere pr\u016fm\u011brn\u00fd \u010dlov\u011bk?<\/p>\n","protected":false},"author":65,"featured_media":202687,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6369,7353,7599],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-202483","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-hubnuti","9":"tag-strava-cs","10":"tag-vaha-cs","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 tip\u016f, jak se vyhnout p\u0159ib\u00edr\u00e1n\u00ed b\u011bhem V\u00e1noc - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak o V\u00e1noc\u00edch nep\u0159ibrat a kolik kilogram\u016f b\u011bhem V\u00e1noc p\u0159ibere pr\u016fm\u011brn\u00fd \u010dlov\u011bk? 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