{"id":204943,"date":"2020-12-18T08:09:05","date_gmt":"2020-12-18T07:09:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=204943"},"modified":"2023-03-24T10:42:04","modified_gmt":"2023-03-24T09:42:04","slug":"7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/","title":{"rendered":"7 nej\u010dast\u011bj\u0161\u00edch d\u016fvod\u016f, pro\u010d p\u0159ib\u00edr\u00e1me a 8 rad, jak zhubnout"},"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\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/#Charakteristika_nadvahy_a_obezity\" title=\"Charakteristika nadv\u00e1hy a obezity\">Charakteristika nadv\u00e1hy a obezity<\/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\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/#Co_je_BMI\" title=\"Co je BMI?\">Co je BMI?<\/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\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/#Prijem_versus_vydej_energie\" title=\"P\u0159\u00edjem versus v\u00fddej energie\">P\u0159\u00edjem versus v\u00fddej energie<\/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\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/#7_nejcastejsich_duvodu_proc_pribirame\" title=\"7 nej\u010dast\u011bj\u0161\u00edch d\u016fvod\u016f, pro\u010d p\u0159ib\u00edr\u00e1me\">7 nej\u010dast\u011bj\u0161\u00edch d\u016fvod\u016f, pro\u010d p\u0159ib\u00edr\u00e1me<\/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\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/#8_rad_jak_zhubnout\" title=\"8 rad, jak zhubnout\">8 rad, jak zhubnout<\/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\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/#Co_si_zapamatovat\" title=\"Co si zapamatovat?\">Co si zapamatovat?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nadv\u00e1ha a obezita jsou jedn\u00edm&nbsp;<strong>z nejv\u011bt\u0161\u00edch celosv\u011btov\u00fdch probl\u00e9m\u016f.<\/strong>&nbsp;Statistiky Sv\u011btov\u00e9 zdravotnick\u00e9 organizace jsou alarmuj\u00edc\u00ed. V roce 2016 trp\u011blo nadv\u00e1hou&nbsp;<strong>1,9 miliardy dosp\u011bl\u00fdch lid\u00ed<\/strong>, z toho 60 mili\u00f3n\u016f bylo ob\u00e9zn\u00edch. Za necel\u00fdch 50 let se v\u00fdskyt obezity na cel\u00e9m sv\u011bt\u011b t\u00e9m\u011b\u0159&nbsp;<strong>ztrojn\u00e1sobil.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u011b nelichotiv\u00e9 statistiky se p\u0159i nadv\u00e1ze a obezit\u011b vedou i mezi&nbsp;<strong>d\u011btmi<\/strong>&nbsp;a&nbsp;<strong>adolescenty.<\/strong>&nbsp;P\u0159ed \u010dty\u0159mi lety jich bylo s nadv\u00e1hou nebo obezitou na cel\u00e9m sv\u011bt\u011b evidovan\u00fdch&nbsp;<strong>340 mili\u00f3n\u016f<\/strong>, co\u017e p\u0159edstavuje zhruba&nbsp;<strong>18 %<\/strong>&nbsp;celosv\u011btov\u00e9 populace v t\u00e9to v\u011bkov\u00e9 skupin\u011b. \u0158\u00edk\u00e1 se, \u017ee<strong>&nbsp;p\u0159ibrat je leh\u010d\u00ed ne\u017e zhubnout.<\/strong>&nbsp;V dne\u0161n\u00edm \u010dl\u00e1nku si proto prozrad\u00edme&nbsp;<strong>hlavn\u00ed p\u0159\u00ed\u010diny toho, pro\u010d p\u0159ib\u00edr\u00e1me<\/strong>, a tak\u00e9 si pov\u00edme z\u00e1kladn\u00ed<strong>&nbsp;rady a tipy, jak zato\u010dit s kily nav\u00edc<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-1124x750.jpg\" alt=\"Pre\u010do priber\u00e1me?\" class=\"wp-image-203717\" width=\"843\" height=\"563\" title=\"Pre\u010do priber\u00e1me?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Charakteristika_nadvahy_a_obezity\"><\/span>Charakteristika nadv\u00e1hy a obezity\n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nadv\u00e1hu<\/strong>&nbsp;m\u016f\u017eeme jednodu\u0161e charakterizovat jako&nbsp;<strong>p\u0159edstupe\u0148 obezity<\/strong>. Jinak \u0159e\u010deno, je to takov\u00e1 v\u00e1ha, kter\u00e1 je podle p\u0159epo\u010dt\u016f vy\u0161\u0161\u00ed ne\u017e \u201enorma\u201c s ohledem na v\u00fd\u0161ku.&nbsp;<strong>Obezita<\/strong>&nbsp;je vy\u0161\u0161\u00ed stupe\u0148 nadv\u00e1hy a je definovan\u00e1 jako&nbsp;<strong>abnorm\u00e1ln\u00ed<\/strong>&nbsp;nebo&nbsp;<strong>nadm\u011brn\u00e9 hromad\u011bn\u00ed tuku<\/strong>, kter\u00e9 m\u016f\u017ee zhor\u0161it na\u0161e zdrav\u00ed. Obezita je komplexn\u011bj\u0161\u00ed zdravotn\u00ed probl\u00e9m a z\u00e1rove\u0148 i chronick\u00e9 onemocn\u011bn\u00ed, kter\u00e9 je rizikov\u00fdm faktorem&nbsp;<strong>cukrovky, vysok\u00e9ho krevn\u00edho tlaku,<\/strong>&nbsp;ale i&nbsp;<strong>kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed<\/strong>, jako jsou&nbsp;<strong>srde\u010dn\u00ed nemoci<\/strong>&nbsp;nebo&nbsp;<strong>\u017elu\u010dn\u00edkov\u00e9 kameny.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[3-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nadv\u00e1ha a obezita mohou zv\u00fd\u0161it riziko n\u011bkter\u00fdch zdravotn\u00edch probl\u00e9m\u016f a mohly by b\u00fdt spojen\u00e9 s ur\u010dit\u00fdmi&nbsp;<strong>soci\u00e1ln\u00edmi a psychick\u00fdmi probl\u00e9my.<\/strong>&nbsp;U ob\u00e9zn\u00edch lid\u00ed se vyskytuj\u00ed&nbsp;<strong>deprese,<\/strong>&nbsp;\u010dasto maj\u00ed&nbsp;<strong>sn\u00ed\u017eenou sebed\u016fv\u011bru<\/strong>, a krom\u011b toho se ob\u010das dostav\u00ed i&nbsp;<strong>zdravotn\u00ed probl\u00e9my.<\/strong>&nbsp;Mezi nejz\u00e1va\u017en\u011bj\u0161\u00ed zdravotn\u00ed rizika spojen\u00e1 s nadv\u00e1hou, ale p\u0159edev\u0161\u00edm obezitou, pat\u0159\u00ed zejm\u00e9na:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>cukrovka 2. typu<\/li><li>vysok\u00fd krevn\u00ed tlak<\/li><li>ischemick\u00e1 choroba srde\u010dn\u00ed (vznik\u00e1 n\u00e1sledkem sn\u00ed\u017een\u00ed nebo \u00fapln\u00e9ho zastaven\u00ed dod\u00e1vky kysl\u00edku a \u017eivin do srde\u010dn\u00edho svalu)\n<\/li><li>vysok\u00fd LDL cholesterol, n\u00edzk\u00fd HDL cholesterol nebo vysok\u00e1 hladina triglycerid\u016f<\/li><li>mrtvice<\/li><li>onemocn\u011bn\u00ed \u017elu\u010dn\u00edku<\/li><li>osteoartr\u00f3za<\/li><li>sp\u00e1nkov\u00e1 apnoe (porucha sp\u00e1nku s pravideln\u00fdm zastaven\u00edm d\u00fdch\u00e1n\u00ed)&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i klasifikaci nadv\u00e1hy a obezity je Sv\u011btovou zdravotnickou organizac\u00ed doporu\u010den\u00e9 pou\u017e\u00edv\u00e1n\u00ed indexu&nbsp;<strong>BMI \u2013 Body Mass Index.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_BMI\"><\/span>Co je BMI?\n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Index t\u011blesn\u00e9 hmotnosti (Body Mass Index) je metoda ur\u010den\u00ed zdravotn\u00edho rizika obezity, kter\u00e1 se ur\u010duje za pomoci&nbsp;<strong>t\u011blesn\u00e9 hmotnosti<\/strong>&nbsp;a&nbsp;<strong>v\u00fd\u0161ky osoby.<\/strong>&nbsp;Je to nep\u0159\u00edm\u00e1 forma m\u011b\u0159en\u00ed tuku a jeden ze zp\u016fsob\u016f, jak si m\u016f\u017eete zkontrolovat a vypo\u010d\u00edtat, jestli je va\u0161e v\u00e1ha v po\u0159\u00e1dku. V\u00fdsledkem m\u011b\u0159en\u00ed je \u010d\u00edslo, kter\u00e9 v\u00e1s za\u0159ad\u00ed do&nbsp;<strong>kategorie BMI<\/strong>&nbsp;podle stavu va\u0161\u00ed hmotnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaj\u00edmavost\u00ed je, \u017ee&nbsp;<strong>pr\u016fm\u011brn\u00e9 hodnoty BMI se li\u0161\u00ed pro r\u016fzn\u00e9 rasy a st\u00e1ty.<\/strong>&nbsp;Asiat\u00e9 maj\u00ed jin\u00e9 st\u0159edn\u00ed hodnoty BMI ne\u017e Evropan\u00e9, a zat\u00edmco nap\u0159\u00edklad v p\u0159ev\u00e1\u017en\u00e9 \u010d\u00e1sti st\u00e1t\u016f Afriky dosahuje pr\u016fm\u011br 20 a\u017e 22,9, tak ve v\u011bt\u0161in\u011b evropsk\u00fdch st\u00e1t\u016f je to hodnota od 25 do 26,9, co\u017e je u\u017e v\u0161eobecn\u00fd stupe\u0148 nadv\u00e1hy.&nbsp;<strong>BMI plat\u00ed pro pr\u016fm\u011brn\u00e9ho dosp\u011bl\u00e9ho \u010dlov\u011bka<\/strong>&nbsp;a nevztahuje se na d\u011bti, ml\u00e1de\u017e do 18 let, t\u011bhotn\u00e9 \u017eeny a sportovce. V\u0161echno d\u016fle\u017eit\u00e9 o BMI spole\u010dn\u011b s n\u00e1vodem, jak si vypo\u010d\u00edtat vlastn\u00ed hodnoty najdete ve \u010dl\u00e1nku&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/co-je-bmi-kalkulacka-a-je-vubec-spolehliva\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je BMI kalkula\u010dka a je v\u016fbec spolehliv\u00e1?<\/strong><\/a>&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prijem_versus_vydej_energie\"><\/span>P\u0159\u00edjem versus v\u00fddej energie\n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>P\u0159\u00edjem energie <\/strong><\/p>\n\n\n\n<p>Pravideln\u00fd p\u0159\u00edjem energie v potrav\u011b je pro \u017eivot&nbsp;<strong>nezbytn\u00fd<\/strong>. Pot\u0159ebujeme ji pro r\u016fzn\u00e9 procesy, mezi kter\u00e9 pat\u0159\u00ed p\u0159edev\u0161\u00edm&nbsp;<strong>udr\u017eov\u00e1n\u00ed z\u00e1kladn\u00edch t\u011blesn\u00fdch funkc\u00ed nutn\u00fdch pro \u017eivot, r\u016fst sval\u016f<\/strong>&nbsp;nebo&nbsp;<strong>fungov\u00e1n\u00ed jednotliv\u00fdch org\u00e1n\u016f.<\/strong>&nbsp;Denn\u00ed spot\u0159eba energie se ale p\u0159irozen\u011b u jednotliv\u00fdch osob velmi li\u0161\u00ed. Zp\u016fsobuj\u00ed to faktory, jako&nbsp;<strong>v\u011bk, pohlav\u00ed, v\u00fd\u0161ka, t\u011blesn\u00e1 hmotnost<\/strong>, ale i nap\u0159\u00edklad&nbsp;<strong>aktivita \u017eivotn\u00edho stylu<\/strong>&nbsp;nebo&nbsp;<strong>n\u00e1ro\u010dnost pr\u00e1ce.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-1124x749.jpg\" alt=\"Pr\u00edjem verzus v\u00fddaj energie\" class=\"wp-image-305555\" width=\"843\" height=\"562\" title=\"Pr\u00edjem verzus v\u00fddaj energie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Energii z\u00edsk\u00e1v\u00e1me z potravin a n\u00e1poj\u016f, kter\u00e9 konzumujeme, a to&nbsp;<strong>oxidac\u00ed makro\u017eivin \u2013 sacharid\u016f, tuk\u016f, b\u00edlkovin<\/strong>, ale i&nbsp;<strong>alkoholu.<\/strong>&nbsp;Ov\u0161em mno\u017estv\u00ed energie, kter\u00e9 ka\u017ed\u00fd z t\u011bchto makronutrient\u016f poskytuje, se li\u0161\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Tuky \u2013 9 kcal (37 kJ) \/ g<\/li><li>B\u00edlkoviny \u2013 4 kcal (17 kJ) \/ g<\/li><li>Sacharidy \u2013 4 kcal (17 kJ) \/ g<\/li><li>Alkohol \u2013 7 kcal (29 kJ) \/ g<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z uveden\u00e9ho vypl\u00fdv\u00e1, \u017ee alkohol m\u00e1 t\u00e9m\u011b\u0159 dvojn\u00e1sobnou energetickou hodnotu v porovn\u00e1n\u00ed s b\u00edlkovinami, a nav\u00edc&nbsp;<strong>neobsahuje \u017e\u00e1dn\u00e9 \u017eiviny.<\/strong>&nbsp;Studie potvrdily, \u017ee konzumace alkoholu m\u016f\u017ee v\u00fdznamn\u011b p\u0159isp\u011bt k r\u016fstu hmotnosti u dosp\u011bl\u00fdch i u mlad\u00fdch lid\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ide\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem kalori\u00ed se li\u0161\u00ed p\u0159edev\u0161\u00edm v z\u00e1vislosti na v\u011bku, pohlav\u00ed, mno\u017estv\u00ed aktivn\u00ed t\u011blesn\u00e9 hmoty, ale i v \u00farovni fyzick\u00e9 \u010dinnosti, aktivit\u011b \u017eivotn\u00edho stylu a fyzick\u00e9 n\u00e1ro\u010dnosti pr\u00e1ce. Podle Evropsk\u00e9ho \u00fa\u0159adu pro bezpe\u010dnost potravin (EFSA) je<strong>&nbsp;doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem pro pr\u016fm\u011brnou \u017eenu 2000 kalori\u00ed a 2500 pro pr\u016fm\u011brn\u00e9ho mu\u017ee.<\/strong>&nbsp;Dan\u00e1 hodnota se v\u0161ak m\u016f\u017ee m\u011bnit podle v\u00fd\u0161e uveden\u00fdch faktor\u016f.<span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[8-10]<\/span><\/span><\/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<p><strong>V\u00fddej energie<\/strong><\/p>\n\n\n\n<p><strong>1 Baz\u00e1ln\u00ed metabolismus (BMR)<\/strong><\/p>\n\n\n\n<p>Aby si na\u0161e t\u011blo zachovalo z\u00e1kladn\u00ed vit\u00e1ln\u00ed funkce, pot\u0159ebujeme sp\u00e1lit ur\u010dit\u00fd po\u010det kalori\u00ed, jejich\u017e hodnotu vyjad\u0159uje&nbsp;<strong>baz\u00e1ln\u00ed metabolismus.<\/strong>&nbsp;V porovn\u00e1n\u00ed s celkov\u00fdm denn\u00edm energetick\u00fdm v\u00fddajem p\u0159edstavuje zhruba&nbsp;<strong>60 a\u017e 70 %.<\/strong>&nbsp;T\u011blo tuto energii pou\u017eije pouze na udr\u017eov\u00e1n\u00ed&nbsp;<strong>\u017eivotn\u011b d\u016fle\u017eit\u00fdch org\u00e1n\u016f<\/strong>&nbsp;a na z\u00e1kladn\u00ed \u010dinnosti, jako je&nbsp;<strong>d\u00fdch\u00e1n\u00ed, cirkulace krve, zpracov\u00e1n\u00ed \u017eivin<\/strong>&nbsp;a&nbsp;<strong>v\u00fdroba bun\u011bk.<\/strong>&nbsp;Rozhoduj\u00edc\u00edmi \u010diniteli p\u0159i v\u00fdpo\u010dtu baz\u00e1ln\u00edho metabolismu jsou p\u0159edev\u0161\u00edm<strong>&nbsp;v\u011bk, hmotnost<\/strong>&nbsp;a&nbsp;<strong>pohlav\u00ed<\/strong>. Pokud si chcete vypo\u010d\u00edtat sv\u016fj baz\u00e1ln\u00ed metabolismus a dozv\u011bd\u011bt se o n\u011bm v\u00edce, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-to-bazalni-metabolismus-a-jak-vypocitat-bmr\/\">Co je to baz\u00e1ln\u00ed metabolismus a jak vypo\u010d\u00edtat BMR?<\/a><\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2 \u00darove\u0148 fyzick\u00e9 aktivity (PAL)<\/strong><\/p>\n\n\n\n<p>Kdybychom cel\u00fd den le\u017eeli doma na gau\u010di a ned\u011blali v\u016fbec nic, n\u00e1\u0161 pot\u0159ebn\u00fd energetick\u00fd p\u0159\u00edjem by se pohyboval n\u011bkde okolo&nbsp;<strong>pokojov\u00e9ho metabolismu.<\/strong>&nbsp;Av\u0161ak b\u011b\u017en\u00fd \u010dlov\u011bk pot\u0159ebuje na v\u0161echny denn\u00ed \u010dinnosti p\u0159ijmout o n\u011bco v\u00edce energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jej\u00ed mno\u017estv\u00ed se li\u0161\u00ed od&nbsp;<strong>zp\u016fsobu \u017eivota a n\u00e1ro\u010dnosti denn\u00edch aktivit<\/strong>, kterou vyjad\u0159uje&nbsp;<strong>koeficient PAL<\/strong>&nbsp;(physical activity level). Rozptyl tohoto koeficientu m\u016f\u017ee b\u00fdt dost v\u00fdrazn\u00fd, od sedav\u00e9ho zp\u016fsobu \u017eivota s minimem pohybu a\u017e po velmi aktivn\u00ed a n\u00e1ro\u010dn\u00e1 zam\u011bstn\u00e1n\u00ed. Chcete v\u011bd\u011bt, jak\u00e9 je&nbsp;<strong>podobn\u00e9 rozd\u011blen\u00ed koeficientu PAL<\/strong>&nbsp;a to,&nbsp;<strong>jak si vypo\u010d\u00edtat sv\u016fj celkov\u00fd denn\u00ed p\u0159\u00edjem energie?<\/strong>&nbsp;V\u0161echno najdete v \u010dl\u00e1nku<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\"><strong>&nbsp;Jak spo\u010d\u00edtat p\u0159\u00edjem energie makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abychom si udr\u017eeli optim\u00e1ln\u00ed v\u00e1hu a nep\u0159ib\u00edrali jsme, ve v\u0161eobecnosti plat\u00ed, \u017ee bychom m\u011bli&nbsp;<strong>p\u0159ijmout<\/strong>&nbsp;zhruba&nbsp;<strong>tolik kalori\u00ed, kolik b\u011bhem dne spot\u0159ebujeme.<\/strong>&nbsp;Pro\u010d n\u00e1m tedy p\u0159ib\u00fdvaj\u00ed kila na v\u00e1ze?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_nejcastejsich_duvodu_proc_pribirame\"><\/span>7 nej\u010dast\u011bj\u0161\u00edch d\u016fvod\u016f, pro\u010d p\u0159ib\u00edr\u00e1me<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1. Genetika<\/strong><\/p>\n\n\n\n<p>Ur\u010dit\u011b jste u\u017e sly\u0161eli v\u011bty typu ,, M\u016f\u017eu j\u00edst i h\u0159eb\u00edky a nep\u0159iberu ani gram\u201d, nebo opa\u010dn\u00fd p\u0159\u00edpad- ,,P\u0159iberu i ze vzduchu\u201d. Genetika m\u016f\u017ee hr\u00e1t&nbsp;<strong>ur\u010ditou roli<\/strong>&nbsp;p\u0159i nadv\u00e1ze nebo obezit\u011b, av\u0161ak ne tak v\u00fdraznou, jak se to \u010dasto proklamuje ve spole\u010dnosti. Genetick\u00e9 vady, kter\u00e9 jsou p\u0159\u00edmo spojen\u00e9 s obezitou, hraj\u00ed toti\u017e roli u&nbsp;<strong>m\u00e9n\u011b ne\u017e 1 % populace.<\/strong><\/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\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-846x1124.jpg\" alt=\"zdrav\u00e1 strava pom\u00f4\u017ee pri chudnut\u00ed\" class=\"wp-image-203914\" width=\"577\" height=\"766\" title=\"zdrav\u00e1 strava pom\u00f4\u017ee pri chudnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-846x1124.jpg 846w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-301x400.jpg 301w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-1155x1536.jpg 1155w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-1541x2048.jpg 1541w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-scaled.jpg 1926w\" sizes=\"auto, (max-width: 577px) 100vw, 577px\" \/><\/figure><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Podle presti\u017en\u00ed Harvardovy univerzity je pravd\u011bpodobnost, \u017ee budou dva ob\u00e9zn\u00ed rodi\u010de vychov\u00e1vat ob\u00e9zn\u00ed d\u00edt\u011b&nbsp;<strong>a\u017e 80 %<\/strong>. To v\u0161ak nemus\u00ed v\u017edy znamenat, \u017ee za to m\u016f\u017ee genetika. Je d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee d\u00edt\u011b je veden\u00e9 rodi\u010di k ur\u010dit\u00fdm&nbsp;<strong>\u017eivotn\u00edm n\u00e1vyk\u016fm<\/strong>&nbsp;a&nbsp;<strong>\u017eivotn\u00edmu stylu<\/strong>. M\u016f\u017eeme p\u0159edpokl\u00e1dat, \u017ee p\u0159i sv\u00e9m hodnocen\u00ed vych\u00e1zeli i z v\u00fdsledk\u016f jejich v\u00fdzkumu, kter\u00fd vykonali na v\u00edcero jednovaje\u010dn\u00fdch dvoj\u010datech. T\u0159i m\u011bs\u00edce je p\u0159ikrmovali stejn\u00fdmi d\u00e1vkami j\u00eddla a rozd\u00edl v nabran\u00e9 v\u00e1ze byl pom\u011brn\u011b v\u00fdrazn\u00fd, od \u010dty\u0159 do t\u0159in\u00e1cti kilogram\u016f. Jejich v\u00fdsledky ale mohla zkreslovat&nbsp;<strong>dietn\u00ed historie<\/strong>&nbsp;dvoj\u010dat, a tedy jak je vykrmovali p\u0159ed v\u00fdzkumem, jejich celkov\u00e1&nbsp;<strong>v\u00fdchova,<\/strong>&nbsp;a tak\u00e9&nbsp;<strong>st\u0159evn\u00ed mikrobiom.<\/strong>&nbsp;Co\u017e znamen\u00e1, jednodu\u0161e \u0159e\u010deno, \u017ee kdy\u017e dva sn\u00ed to sam\u00e9, nemus\u00ed to sam\u00e9 energeticky i vst\u0159ebat (p\u0159ijmout).<span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[12]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sign\u00e1ly<\/strong>&nbsp;toho, \u017ee m\u00e1 \u010dlov\u011bk&nbsp;<strong>genetick\u00e9 predispozice k obezit\u011b:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>p\u0159ev\u00e1\u017enou \u010d\u00e1st \u017eivota m\u011bl nadv\u00e1hu<\/li><li>jeden nebo oba rodi\u010de spolu s n\u011bkter\u00fdmi p\u0159\u00edbuzn\u00fdmi maj\u00ed v\u00fdraznou nadv\u00e1hu<\/li><li>nem\u016f\u017ee zhubnout, ikdy\u017e zv\u00fd\u0161\u00ed fyzickou aktivitu a sn\u00ed\u017e\u00ed kalorick\u00fd p\u0159\u00edjem<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ale neznamen\u00e1, \u017ee se p\u0159i genetick\u00e9 predispozici m\u00e1te s obezitou definitivn\u011b sm\u00ed\u0159it.&nbsp;<strong>Kvalita stravy<\/strong>&nbsp;m\u016f\u017ee toti\u017e z\u00e1sadn\u011b ovlivnit to, kter\u00e9 geny se v t\u011ble \u010dlov\u011bka projev\u00ed, a kter\u00e9 ne. P\u0159i\u010dem\u017e plat\u00ed, \u017ee spr\u00e1vn\u011b nastaven\u00fd energetick\u00fd p\u0159\u00edjem vhledem k aktu\u00e1ln\u00edm pot\u0159eb\u00e1m a pohybov\u00e9mu re\u017eimu s dostatkem sp\u00e1nku plat\u00ed pro ka\u017ed\u00e9ho.&nbsp;<span style=\"color: #ff6600;\"><span class=\"tadv-color\">[12-13]<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>2. Pr\u016fmysln\u011b zpracovan\u00e9 potraviny<\/strong><\/p>\n\n\n\n<p>Mo\u017en\u00e1 jste u\u017e vid\u011bli n\u011bkolik vide\u00ed na&nbsp;<strong>hamburger<\/strong>, kter\u00fd se i po t\u00fddnu \u201eoddychu\u201c ve va\u0161\u00ed lednici tv\u00e1\u0159\u00ed jako \u010derstv\u00fd. Konzumace pr\u016fmysln\u011b zpracovan\u00fdch potravin ve spole\u010dnosti roste, p\u0159esto\u017ee neobsahuj\u00ed<strong>&nbsp;\u017e\u00e1dn\u00e9<\/strong>&nbsp;nebo pouze&nbsp;<strong>minimum v\u00fd\u017eivn\u00fdch l\u00e1tek, vitam\u00edn\u016f, miner\u00e1ln\u00edch l\u00e1tek<\/strong>&nbsp;a&nbsp;<strong>enzym\u016f<\/strong>. Jde o vysoce pr\u016fmysln\u011b zpracovan\u00e9 potraviny, kter\u00e9 b\u011b\u017en\u011b obsahuj\u00ed cukr, tuk, s\u016fl nebo jejich vz\u00e1jemnou kombinaci. Odhadem m\u016f\u017ee b\u00fdt&nbsp;<strong>z\u00e1visl\u00fdch<\/strong>&nbsp;na takov\u00fdchto potravin\u00e1ch&nbsp;<strong>a\u017e 20 % lid\u00ed.<\/strong>&nbsp;P\u0159i\u010dem\u017e toto \u010d\u00edslo m\u016f\u017ee b\u00fdt je\u0161t\u011b vy\u0161\u0161\u00ed u ob\u00e9zn\u00edch lid\u00ed. K takov\u00fdmto potravin\u00e1m pat\u0159\u00ed nap\u0159\u00edklad&nbsp;<strong>ku\u0159ec\u00ed nugetky, chipsy<\/strong>&nbsp;nebo ji\u017e zm\u00edn\u011bn\u00e9&nbsp;<strong>hamburgery.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[14] [27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Z\u00e1vislost na j\u00eddle a cukru<\/strong><\/p>\n\n\n\n<p>P\u0159edev\u0161\u00edm<strong>&nbsp;p\u0159eslazen\u00e1 j\u00eddla s vysok\u00fdm pod\u00edlem tuku a soli<\/strong>&nbsp;mohou stimulovat nervov\u00e1 centra v na\u0161em mozku. Oproti minim\u00e1ln\u011b zpracovan\u00fdm a zdrav\u00fdm j\u00eddl\u016fm, jako jsou&nbsp;<strong><a href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obiloviny<\/a><\/strong>&nbsp;nebo&nbsp;<a href=\"https:\/\/gymbeam.cz\/ryze\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>r\u00fd\u017ee<\/strong><\/a>, se p\u0159i konzumaci rafinovan\u00fdch cukr\u016f uvol\u0148uje&nbsp;<strong>dopamin<\/strong>&nbsp;ve stratu, \u010d\u00e1sti mozku pova\u017eovan\u00e9 za centrum odm\u011bn. Tyto typy j\u00eddel jsou proto \u010dasto p\u0159irovn\u00e1van\u00e9 k b\u011b\u017en\u00fdm drog\u00e1m, jako je&nbsp;<strong>alkohol, nikotin<\/strong>&nbsp;nebo&nbsp;<strong>kokain<\/strong>. Ale z\u00e1vislost na cukru tak psychologicky, jako i fyziologicky nebude tak siln\u00e1 jako na drog\u00e1ch. Je t\u0159eba je\u0161t\u011b dodat, \u017ee st\u00e1le chyb\u00ed v\u00edce studi\u00ed na lidech, kter\u00e9 by p\u0159edpoklady lidsk\u00e9 z\u00e1vislosti na cukru definitivn\u011b potvrdily.<span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[15]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>4. Nedostatek pohybu<\/strong><\/p>\n\n\n\n<p><strong>Stanfordova univerzita<\/strong>&nbsp;uskute\u010dnila dlouhodob\u00fd v\u00fdzkum, jeho\u017e v\u00fdsledky uk\u00e1zaly, \u017ee d\u0159\u00edve ne\u017e dieta, m\u016f\u017ee pomoci p\u0159i hubnut\u00ed&nbsp;<strong>pravideln\u00fd pohyb.<\/strong>&nbsp;Vych\u00e1zeli jsme zejm\u00e9na z toho, \u017ee procento \u017een, kter\u00e9 nevykazovaly \u017e\u00e1dnou fyzickou aktivitu se za v\u00edce ne\u017e 10 let&nbsp;<strong>zv\u00fd\u0161il o 33 %<\/strong>, p\u0159i\u010dem\u017e u mu\u017e\u016f to bylo podobn\u00e9. P\u0159i ni\u017e\u0161\u00ed fyzick\u00e9 aktivit\u011b ov\u0161em nedoch\u00e1z\u00ed ke sni\u017eov\u00e1n\u00ed energetick\u00e9ho p\u0159\u00edjmu.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. U\u017e\u00edv\u00e1n\u00ed l\u00e9k\u016f<\/strong><\/p>\n\n\n\n<p>V\u00edcero farmaceutick\u00fdch l\u00e9k\u016f m\u016f\u017ee zp\u016fsobit&nbsp;<strong>p\u0159ib\u00edr\u00e1n\u00ed jako vedlej\u0161\u00ed \u00fa\u010dinek<\/strong>. Mezi tyto l\u00e9ky se \u0159ad\u00ed&nbsp;<strong>antikoncep\u010dn\u00ed tablety, kortikosteroidy,<\/strong>&nbsp;l\u00e9ky na l\u00e9\u010dbu&nbsp;<strong>bipol\u00e1rn\u00ed poruchy, schizofrenie<\/strong>&nbsp;nebo&nbsp;<strong>deprese<\/strong>, ale i&nbsp;<strong>n\u011bkter\u00e9 l\u00e9ky na l\u00e9\u010dbu cukrovky.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>6. St\u00e1rnut\u00ed<\/strong><\/p>\n\n\n\n<p>Z\u0159ejm\u011b pro v\u00e1s nebude novinkou informace, \u017ee<strong>&nbsp;s v\u011bkem se lidsk\u00fd metabolismus zpomaluje.<\/strong>&nbsp;M\u00edrn\u011b se tak za\u010d\u00edn\u00e1 d\u00edt dokonce u\u017e po dvac\u00e1t\u00e9m roku \u017eivota, kdy se za&nbsp;<strong>jednu dek\u00e1du<\/strong>&nbsp;zpomal\u00ed l\u00e1tkov\u00e1 v\u00fdm\u011bna<strong>&nbsp;do dvou procent<\/strong>. Zpomalen\u00ed metabolismu zap\u0159\u00ed\u010di\u0148uj\u00ed p\u0159edev\u0161\u00edm hormon\u00e1ln\u00ed zm\u011bny v t\u011ble a ztr\u00e1ta svalov\u00e9 hmoty. Po&nbsp;<strong>t\u0159ic\u00e1t\u00e9m roku<\/strong>&nbsp;toti\u017e&nbsp;<strong>ztr\u00e1c\u00edme<\/strong>&nbsp;v pr\u016fm\u011bru<strong>&nbsp;t\u0159i a\u017e p\u011bt procent sval\u016f za deset let.<\/strong>&nbsp;Bojovat proti tomu se ale d\u00e1&nbsp;<strong>aktivn\u00edm \u017eivotn\u00edm stylem a silov\u00fdm tr\u00e9ninkem.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>7. Stres<\/strong><\/p>\n\n\n\n<p>Kdy\u017e jsme ve stresu, do t\u011bla se vyplavuje hormon&nbsp;<strong>kortizol<\/strong>, kter\u00fd vede ke zv\u00fd\u0161en\u00ed krevn\u00edho tlaku, a tak\u00e9 hladiny krevn\u00edho cukru. Krom\u011b toho je prok\u00e1zan\u00e9, \u017ee p\u0159i dlouhodob\u011b zv\u00fd\u0161en\u00e9 hladin\u011b kortizolu doch\u00e1z\u00ed k ukl\u00e1d\u00e1n\u00ed&nbsp;<strong>viscer\u00e1ln\u00edho tuku<\/strong>&nbsp;(tuk, kter\u00fd je ulo\u017een\u00fd mezi org\u00e1ny v b\u0159i\u0161n\u00ed dutin\u011b).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tomto p\u0159\u00edpad\u011b hraj\u00ed d\u016fle\u017eitou roli i&nbsp;<strong>stresory<\/strong>. Jedn\u00e1 se o jevy, situace nebo vzpom\u00ednky, kter\u00e9 v n\u00e1s vyvol\u00e1vaj\u00ed zejm\u00e9na v p\u0159\u00edpad\u011b dlouhodob\u00e9ho stresu&nbsp;<strong>nervozitu<\/strong>&nbsp;a&nbsp;<strong>strach<\/strong>, p\u0159\u00edpadn\u011b i&nbsp;<strong>bu\u0161en\u00ed srdce, zrychlen\u00fd dech<\/strong>&nbsp;a&nbsp;<strong>sucho v \u00fastech<\/strong>. N\u011bkter\u00e9 typy stresor\u016f mohou b\u00fdt rizikov\u00fdmi faktory obezity a z dlouhodob\u00e9ho hlediska m\u016f\u017ee kumulativn\u00ed vystaven\u00ed t\u011bmto stresor\u016fm zv\u00fd\u0161it pravd\u011bpodobnost obezity.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[19-20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za necht\u011bnou v\u00e1hu m\u016f\u017ee v n\u011bkter\u00fdch p\u0159\u00edpadech i zhor\u0161en\u00fd zdravotn\u00ed stav, a to p\u0159edev\u0161\u00edm nel\u00e9\u010den\u00e1&nbsp;<strong>hypotyre\u00f3za<\/strong>&nbsp;(sn\u00ed\u017een\u00e1 \u010dinnost \u0161t\u00edtn\u00e9 \u017el\u00e1zy),&nbsp;<strong>cukrovka<\/strong>&nbsp;a jej\u00ed l\u00e9\u010dba nebo&nbsp;<strong>Cushing\u016fv syndrom<\/strong>&nbsp;(porucha zp\u016fsoben\u00e1 vysokou hladinou kortizolu v krvi).&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak zato\u010dit s kily nav\u00edc?<\/strong><\/p>\n\n\n\n<p>Pokud nem\u00e1te&nbsp;<strong>\u017e\u00e1dn\u00e1 zdravotn\u00ed omezen\u00ed<\/strong>, kter\u00e1 by v\u00e1m mohla br\u00e1nit zabojovat o \u00fabytek kilogram\u016f a lep\u0161\u00ed postavu, vyzkou\u0161ejte&nbsp;<strong>zp\u016fsoby, jak bezpe\u010dn\u011b zhubnout.<\/strong>&nbsp;Jak nejefektivn\u011bji a dlouhodob\u011b nejudr\u017eiteln\u011bji se podle odborn\u00edk\u016f doporu\u010duje hubnut\u00ed&nbsp;<strong>do 1 kg t\u00fddn\u011b.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnoho lid\u00ed to vzd\u00e1 po n\u011bkolika dnech, proto\u017ee n\u00e1hl\u00e1 zm\u011bna v nich r\u00e1zem vyvol\u00e1&nbsp;<strong>pocit hladu<\/strong>&nbsp;a&nbsp;<strong>nespokojenosti<\/strong>. Samoz\u0159ejm\u011b, v\u017edy to bude z\u00e1viset p\u0159edev\u0161\u00edm na v\u00e1s samotn\u00fdch, ale stoj\u00ed za to vyzkou\u0161et jeden z n\u00e1sleduj\u00edc\u00edch zp\u016fsob\u016f\u2026<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_rad_jak_zhubnout\"><\/span>8 rad, jak zhubnout\n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1. Sni\u017ete p\u0159\u00edjem kalori\u00ed<\/strong><\/p>\n\n\n\n<p>Kdy\u017e uprav\u00edte sv\u016fj j\u00eddeln\u00ed\u010dek a v\u00e1\u0161 denn\u00ed&nbsp;<strong>energetick\u00fd p\u0159\u00edjem se sn\u00ed\u017e\u00ed<\/strong>, zejm\u00e9na b\u011bhem prvn\u00edch p\u00e1r dn\u00ed a t\u00fddn\u016f byste m\u011bli poci\u0165ovat \u00fabytek na v\u00e1ze. Za ide\u00e1ln\u00ed se doporu\u010duje sn\u00ed\u017eit kalorick\u00fd p\u0159\u00edjem o zhruba&nbsp;<strong>15-20 %<\/strong>. Myslete ale na to, \u017ee<strong>&nbsp;pozd\u011bji se tento proces zpomal\u00ed<\/strong>, proto\u017ee&nbsp;<strong>kdy\u017e hubnete, z t\u011bla v\u00e1m odch\u00e1z\u00ed p\u0159edev\u0161\u00edm voda, tuk<\/strong>&nbsp;a&nbsp;<strong>tenk\u00e1 tk\u00e1\u0148<\/strong>, \u010d\u00edm\u017e se v\u00e1\u0161 metabolismus zpomal\u00ed. Proti ztr\u00e1t\u011b tenk\u00e9 tk\u00e1n\u011b ov\u0161em m\u016f\u017eete bojovat silov\u00fdm tr\u00e9ninkem.<\/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\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-944x1124.jpg\" alt=\"Najlep\u0161ie rady ako schudn\u00fa\u0165\" class=\"wp-image-203761\" width=\"578\" height=\"688\" title=\"Najlep\u0161ie rady ako schudn\u00fa\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-944x1124.jpg 944w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-336x400.jpg 336w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-1290x1536.jpg 1290w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-1720x2048.jpg 1720w\" sizes=\"auto, (max-width: 578px) 100vw, 578px\" \/><\/figure><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>2. Vysa\u010fte rafinovan\u00e9 sacharidy<\/strong><\/p>\n\n\n\n<p>Sacharidy jsou navz\u00e1jem k sob\u011b v\u00e1zan\u00e9&nbsp;<strong>monosacharidov\u00e9 jednotky<\/strong>. Jejich po\u010det z\u00e1vis\u00ed na tom, o jak\u00fd druh sacharidu jde;&nbsp;<strong>monosacharid, disacharid, polysacharid<\/strong>. Pro t\u011blo jsou podstatn\u011b lep\u0161\u00ed&nbsp;<strong>komplexn\u00ed sacharidy<\/strong>&nbsp;(celozrnn\u00e9 obiloviny, r\u00fd\u017ee, lu\u0161t\u011bniny\u2026) v porovn\u00e1n\u00ed s rafinovan\u00fdmi, jako jsou b\u00edl\u00e1 mouka nebo cukr.&nbsp;<strong>Rafinovan\u00e9 sacharidy<\/strong>&nbsp;jsou toti\u017e technologicky zpracovan\u00e9, \u010d\u00edm\u017e p\u0159ich\u00e1zej\u00ed o podstatnou \u010d\u00e1st&nbsp;<strong>vl\u00e1kniny, vitam\u00edn\u016f<\/strong>&nbsp;a&nbsp;<strong>miner\u00e1ln\u00edch l\u00e1tek<\/strong>. Proto maj\u00ed v\u00fdrazn\u011b&nbsp;<strong>ni\u017e\u0161\u00ed v\u00fd\u017eivovou hodnotu<\/strong>, tr\u00e1v\u00ed se rychleji, a proto se po jejich konzumaci nec\u00edt\u00edme tak nasycen\u00ed v porovn\u00e1n\u00ed s komplexn\u00edmi sacharidy. Rafinovan\u00e9 sacharidy v podob\u011b cukru p\u0159ich\u00e1z\u00ed o v\u00fd\u017eivovou hodnotu kv\u016fli<strong>&nbsp;chemick\u00e9mu procesu<\/strong>, p\u0159i kter\u00e9m se z nich vylu\u010duje&nbsp;<strong>melasa<\/strong>&nbsp;\u2013 zdroj d\u016fle\u017eit\u00fdch&nbsp;<strong>vitam\u00edn\u016f<\/strong>&nbsp;a&nbsp;<strong>miner\u00e1ln\u00edch l\u00e1tek<\/strong>, jako v<strong>\u00e1pn\u00edk, \u017eelezo, sod\u00edk<\/strong>&nbsp;nebo&nbsp;<strong>drasl\u00edk<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Sn\u00eddejte (pokud v\u00e1m to vyhovuje)<\/strong><\/p>\n\n\n\n<p>Pokud m\u00e1te b\u011b\u017en\u00fd harmonogram a ka\u017ed\u00e9 r\u00e1no se probouz\u00edte zhruba ve stejn\u00e9m \u010dase, zdrav\u00e1 sn\u00eddan\u011b v\u00e1m pom\u016f\u017ee se&nbsp;<strong>l\u00e9pe soust\u0159edit<\/strong>&nbsp;a zvl\u00e1dat pr\u00e1ci \u010di \u0161kolu. Va\u0161e t\u011blo je r\u00e1no nejcitliv\u011bj\u0161\u00ed na&nbsp;<strong>inzulin<\/strong>, proto se doporu\u010duj\u00ed zejm\u00e9na j\u00eddla bohat\u00e1 na&nbsp;<a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteiny<\/strong><\/a>&nbsp;a&nbsp;<a href=\"https:\/\/gymbeam.cz\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vl\u00e1kninu<\/strong><\/a>. Ta v\u00e1s dostate\u010dn\u011b zasyt\u00ed a m\u016f\u017ee p\u0159isp\u011bt ke&nbsp;<strong>sn\u00ed\u017een\u00ed hladiny cholesterolu.<\/strong>&nbsp;D\u016fle\u017eit\u00e9 je ale dodat, \u017ee prvn\u00ed j\u00eddlo dne do hodiny od probuzen\u00ed nemus\u00ed vyhovovat ka\u017ed\u00e9mu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>4. Dop\u0159ejte si dostate\u010dn\u00fd sp\u00e1nek<\/strong><\/p>\n\n\n\n<p>Nedostatek sp\u00e1nku m\u016f\u017ee m\u00edt vliv na regulaci dvou d\u016fle\u017eit\u00fdch&nbsp;<strong>hormon\u016f<\/strong>&nbsp;v t\u011ble, a to&nbsp;<strong>leptinu<\/strong>&nbsp;a&nbsp;<strong>grelinu<\/strong>. P\u0159edpokl\u00e1d\u00e1 se, \u017ee pr\u00e1v\u011b tyto neurotransmitery jsou kl\u00ed\u010dov\u00e9 p\u0159i chuti k j\u00eddlu. Zat\u00edmco&nbsp;<strong>grelin<\/strong>&nbsp;podporuje&nbsp;<strong>hlad<\/strong>,&nbsp;<strong>leptin<\/strong>&nbsp;p\u0159isp\u00edv\u00e1 k&nbsp;<strong>pocitu sytosti,<\/strong>&nbsp;a pr\u00e1v\u011b nedostatek sp\u00e1nku zvy\u0161uje hladinu grelinu, zat\u00edmco se hladina leptinu sni\u017euje. V\u0161eobecn\u011b se doporu\u010duje dop\u0159\u00e1t si alespo\u0148&nbsp;<strong>7-9 hodin<\/strong>&nbsp;<strong>sp\u00e1nku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. Pijte v\u00edc vody<\/strong><\/p>\n\n\n\n<p>Ano, i takov\u00e1 zd\u00e1nliv\u011b ban\u00e1ln\u00ed v\u011bc m\u016f\u017ee p\u0159isp\u011bt k tomu, \u017ee se v\u00e1m bude efektivn\u011bji da\u0159it zhubnout.&nbsp;<strong>Pit\u00ed vody v\u00e1m m\u016f\u017ee pomoci:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>p\u0159irozen\u011b potla\u010dit va\u0161i chu\u0165 k j\u00eddlu<\/li><li>k optim\u00e1ln\u00edmu chodu v\u0161ech biochemick\u00fdch proces\u016f organismu<\/li><li>sn\u00ed\u017eit celkov\u00fd p\u0159\u00edjem kalorick\u00fdch tekutin<\/li><li>p\u0159isp\u011bt k p\u0159irozen\u00e9 detoxikaci organismu<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>6. Jezte v\u00edce komplexn\u00edch sacharid\u016f<\/strong><\/p>\n\n\n\n<p>Pokud konzumujete j\u00eddla bohat\u00e1 na sacharidy, va\u0161e t\u011blo vyplavuje<strong>&nbsp;inzulin<\/strong>, aby pomohl&nbsp;<strong>gluk\u00f3ze<\/strong>&nbsp;dostat se z krve do bun\u011bk. Z\u00e1rove\u0148 v\u0161ak zv\u00fd\u0161en\u00e1 hladina inzulinu&nbsp;<strong>zabra\u0148uje uvol\u0148ov\u00e1n\u00ed tuk\u016f<\/strong>, proto\u017ee jeho prioritou je spalov\u00e1n\u00ed gluk\u00f3zy. P\u0159ebyte\u010dnou gluk\u00f3zu, se kterou si t\u011blo neporad\u00ed, si nejd\u0159\u00edve&nbsp;<strong>ulo\u017e\u00ed jako z\u00e1sobu svalov\u00e9ho a jatern\u00edho glykogenu<\/strong>&nbsp;a pozd\u011bji op\u011bt&nbsp;<strong>ve form\u011b tuk\u016f<\/strong>. Pokud se proto zam\u011b\u0159\u00edte na konzumaci dostatku&nbsp;<strong>komplexn\u00edch sacharid\u016f<\/strong>, kter\u00e9 se d\u00edky vl\u00e1knin\u011b vst\u0159eb\u00e1vaj\u00ed do t\u011bla pomaleji, zabr\u00e1n\u00edte prudk\u00e9mu n\u00e1r\u016fstu&nbsp;<strong>glyk\u00e9mie<\/strong>&nbsp;a&nbsp;<strong>inzulinu<\/strong>. Standardn\u011b se doporu\u010duje p\u0159ijmout&nbsp;<strong>40-65 %<\/strong>&nbsp;komplexn\u00edch sacharid\u016f&nbsp;<strong>z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>7. Preferujte zdrav\u00e9 tuky<\/strong><\/p>\n\n\n\n<p>P\u0159edstava, \u017ee se v\u00e1m lehce poda\u0159\u00ed zhubnout, kdy\u017e omez\u00edte tuky na minimum je myln\u00e1. <strong>Tuky<\/strong> v potrav\u011b jsou nevyhnuteln\u00e9 <strong>pro podporu imunity<\/strong>. Krom\u011b toho omega 3 mastn\u00e9 kyseliny <strong>pom\u00e1haj\u00ed zlep\u0161ovat funkci mozku<\/strong> a dostate\u010dn\u00fd p\u0159\u00edjem tuk\u016f <strong>p\u0159isp\u00edv\u00e1 k produkci d\u016fle\u017eit\u00fdch hormon\u016f.<\/strong> S\u00e1hn\u011bte po nenasycen\u00fdch tuc\u00edch obsa\u017een\u00fdch v <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\"><strong>avok\u00e1du<\/strong><\/a>, ryb\u00e1ch nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>o\u0159ech\u00e1ch a sem\u00ednk\u00e1ch<\/strong><\/a>. P\u0159\u00edpadn\u011b m\u016f\u017eete vyzkou\u0161et i zdrav\u00e9 tuky ve form\u011b <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zdrave-tuky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dopl\u0148k\u016f stravy<\/strong><\/a>. Myslete ov\u0161em na to; o \u010dem jsme se zm\u00ednili ji\u017e v\u00fd\u0161e; <strong>tuky<\/strong> obsahuj\u00ed ze v\u0161ech \u017eivin <strong>nejv\u00edce energie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>8. H\u00fdbejte se a cvi\u010dte<\/strong><\/p>\n\n\n\n<p>Pro\u010d nevyzkou\u0161et&nbsp;<strong>aerobn\u00ed cvi\u010den\u00ed<\/strong>, jedno z nejobl\u00edben\u011bj\u0161\u00edch druh\u016f cvi\u010den\u00ed na hubnut\u00ed? Mezi&nbsp;<strong>kardio<\/strong>&nbsp;cvi\u010den\u00ed pat\u0159\u00ed&nbsp;<strong>ch\u016fze, b\u011bh<\/strong>, ale i&nbsp;<strong>cyklistika<\/strong>&nbsp;nebo&nbsp;<strong>plav\u00e1n\u00ed<\/strong>. Nemus\u00edte za\u010d\u00edt b\u011bhat p\u016flmaratony, ani jezdit na kole stovky kilometr\u016f. Kdy\u017e se za\u010dnete&nbsp;<strong>h\u00fdbat<\/strong>&nbsp;a budete cvi\u010dit, budete&nbsp;<strong>spalovat<\/strong>&nbsp;(p\u0159ebyte\u010dn\u00e9)&nbsp;<strong>kalorie<\/strong>, a z\u00e1rove\u0148 se t\u00edm prokazateln\u011b&nbsp;<strong>sn\u00ed\u017e\u00ed nebezpe\u010d\u00ed vnit\u0159n\u00edho b\u0159i\u0161n\u00edho<\/strong>&nbsp;(viscer\u00e1ln\u00edho)&nbsp;<strong>tuku<\/strong>, kter\u00fd zvy\u0161uje riziko vzniku&nbsp;<strong>cukrovky 2.typu<\/strong>&nbsp;a&nbsp;<strong>srde\u010dn\u00edch chorob.<\/strong>&nbsp;V\u00edc si o tom, pro\u010d za\u010d\u00edt nap\u0159\u00edklad s b\u011bhem, se do\u010dtete ve \u010dl\u00e1nku&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 d\u016fvod\u016f, pro\u010d za\u010d\u00edt b\u011bhat. Jak se zm\u011bn\u00ed va\u0161e t\u011blo?<\/strong><\/a>&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[21-26]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-1124x728.jpeg\" alt=\"H\u00fdbte sa a cvi\u010dte\" class=\"wp-image-305593\" width=\"843\" height=\"546\" title=\"H\u00fdbte sa a cvi\u010dte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-1124x728.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-400x259.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-1536x994.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-2048x1326.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_zapamatovat\"><\/span>Co si zapamatovat?\n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nadv\u00e1ha&nbsp;<\/strong>a<strong>&nbsp;obezita<\/strong>&nbsp;jsou jedn\u00edm z nejv\u011bt\u0161\u00edch celosv\u011btov\u00fdch probl\u00e9m\u016f, p\u0159i\u010dem\u017e jak jsme uvedli,&nbsp;<strong>p\u0159ib\u00edr\u00e1n\u00ed m\u016f\u017ee m\u00edt n\u011bkolik p\u0159\u00ed\u010din.<\/strong>&nbsp;N\u011bkter\u00e9 m\u016f\u017eeme ovlivnit v\u00edce, jin\u00e9 m\u00e9n\u011b. Ka\u017edop\u00e1dn\u011b,&nbsp;<strong>v\u017edy m\u016f\u017eeme ud\u011blat n\u011bco pro sebe<\/strong>, abychom \u201e\u0161li hubnut\u00ed naproti\u201c a na konci dne se c\u00edtili l\u00e9pe a p\u0159\u00edjemn\u011bji. A je jedno, jestli m\u00e1me 75 kg a sedav\u00e9 zam\u011bstn\u00e1n\u00ed nebo na\u0161e v\u00e1ha atakuje stovku i kv\u016fli neuti\u0161uj\u00edc\u00ed se chuti na sladk\u00e9. V prvn\u00edm p\u0159\u00edpad\u011b se sta\u010d\u00ed&nbsp;<strong>v\u00edce h\u00fdbat<\/strong>, v tom druh\u00e9m&nbsp;<strong>zam\u011bnit sladkost<\/strong>&nbsp;za n\u011bco&nbsp;<strong><a href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u011bj\u0161\u00edho a v\u00fd\u017eivn\u011bj\u0161\u00edho.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zkou\u0161eli jste u\u017e n\u011bkdy hubnout?<strong>&nbsp;Co v\u00e1m pomohlo nejv\u00edce?<\/strong>&nbsp;Pod\u011blte se s n\u00e1mi o va\u0161e zku\u0161enosti, a pokud jste se v t\u011bchto \u0159\u00e1dc\u00edch do\u010detli n\u011bco nov\u00e9,&nbsp;<strong>sd\u00edlejte \u010dl\u00e1nek i mezi sv\u00e9 p\u0159\u00e1tele<\/strong>. Mo\u017en\u00e1 chce n\u011bkdo z nich zhubnout a nev\u00ed si rady.<\/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>Nadv\u00e1ha a obezita jsou jedn\u00edm z nejv\u011bt\u0161\u00edch celosv\u011btov\u00fdch probl\u00e9m\u016f. Statistiky Sv\u011btov\u00e9 zdravotnick\u00e9 organizace jsou alarmuj\u00edc\u00ed. V roce 2016 trp\u011blo nadv\u00e1hou 1,9 miliardy dosp\u011bl\u00fdch lid\u00ed, z toho 60 mili\u00f3n\u016f bylo ob\u00e9zn\u00edch. Za necel\u00fdch 50 let se v\u00fdskyt obezity na cel\u00e9m sv\u011bt\u011b t\u00e9m\u011b\u0159 ztrojn\u00e1sobil.<\/p>\n","protected":false},"author":106,"featured_media":204186,"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":[28],"tags":[6477,6369,7599],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-204943","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-dieta-cs","9":"tag-hubnuti","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>7 nej\u010dast\u011bj\u0161\u00edch d\u016fvod\u016f, pro\u010d p\u0159ib\u00edr\u00e1me a 8 rad, jak zhubnout - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Nadv\u00e1ha a obezita jsou jedn\u00edm z nejv\u011bt\u0161\u00edch celosv\u011btov\u00fdch probl\u00e9m\u016f. Statistiky Sv\u011btov\u00e9 zdravotnick\u00e9 organizace jsou alarmuj\u00edc\u00ed. V roce 2016 trp\u011blo nadv\u00e1hou 1,9 miliardy dosp\u011bl\u00fdch lid\u00ed, z toho 60 mili\u00f3n\u016f bylo ob\u00e9zn\u00edch. Za necel\u00fdch 50 let se v\u00fdskyt obezity na cel\u00e9m sv\u011bt\u011b t\u00e9m\u011b\u0159 ztrojn\u00e1sobil.\" \/>\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\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 nej\u010dast\u011bj\u0161\u00edch d\u016fvod\u016f, pro\u010d p\u0159ib\u00edr\u00e1me a 8 rad, jak zhubnout - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Nadv\u00e1ha a obezita jsou jedn\u00edm z nejv\u011bt\u0161\u00edch celosv\u011btov\u00fdch probl\u00e9m\u016f. Statistiky Sv\u011btov\u00e9 zdravotnick\u00e9 organizace jsou alarmuj\u00edc\u00ed. V roce 2016 trp\u011blo nadv\u00e1hou 1,9 miliardy dosp\u011bl\u00fdch lid\u00ed, z toho 60 mili\u00f3n\u016f bylo ob\u00e9zn\u00edch. Za necel\u00fdch 50 let se v\u00fdskyt obezity na cel\u00e9m sv\u011bt\u011b t\u00e9m\u011b\u0159 ztrojn\u00e1sobil.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-18T07:09:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-24T09:42:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/preco-priberame-ako-schudnut-2-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jozef Jos\u00e9 Slivka\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jozef Jos\u00e9 Slivka\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/\"},\"author\":{\"name\":\"Jozef Jos\u00e9 Slivka\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/aa1b67f9ab13c7f8d463b13e7bff33b7\"},\"headline\":\"7 nej\u010dast\u011bj\u0161\u00edch d\u016fvod\u016f, pro\u010d p\u0159ib\u00edr\u00e1me a 8 rad, jak zhubnout\",\"datePublished\":\"2020-12-18T07:09:05+00:00\",\"dateModified\":\"2023-03-24T09:42:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/\"},\"wordCount\":3876,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/preco-priberame-ako-schudnut-2-min.png\",\"keywords\":[\"dieta\",\"hubnut\u00ed\",\"v\u00e1ha\"],\"articleSection\":[\"Jak zhubnout\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/\",\"name\":\"7 nej\u010dast\u011bj\u0161\u00edch d\u016fvod\u016f, pro\u010d p\u0159ib\u00edr\u00e1me a 8 rad, jak zhubnout - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/7-nejcastejsich-duvodu-proc-pribirame-a-8-rad-jak-zhubnout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/preco-priberame-ako-schudnut-2-min.png\",\"datePublished\":\"2020-12-18T07:09:05+00:00\",\"dateModified\":\"2023-03-24T09:42:04+00:00\",\"description\":\"Nadv\u00e1ha a obezita jsou jedn\u00edm z nejv\u011bt\u0161\u00edch celosv\u011btov\u00fdch probl\u00e9m\u016f. 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