{"id":253333,"date":"2021-05-10T08:45:00","date_gmt":"2021-05-10T06:45:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=253333"},"modified":"2021-05-07T16:47:20","modified_gmt":"2021-05-07T14:47:20","slug":"30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/","title":{"rendered":"30denn\u00ed v\u00fdzva, kter\u00e1 v\u00e1m pom\u016f\u017ee trvale zhubnout a spr\u00e1vn\u011b j\u00edst"},"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\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/#Co_to_je_mindful_eating\" title=\"Co to je mindful eating&nbsp;\">Co to je mindful eating&nbsp;<\/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\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/#Jake_jsou_benefity_vedomeho_jedeni\" title=\"Jak\u00e9 jsou benefity v\u011bdom\u00e9ho jeden\u00ed?\">Jak\u00e9 jsou benefity v\u011bdom\u00e9ho jeden\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\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/#1_Muze_pomoci_bojovat_se_zachvatovitym_prejidanim\" title=\"1. M\u016f\u017ee pomoci bojovat se z\u00e1chvatovit\u00fdm p\u0159ej\u00edd\u00e1n\u00edm\">1. M\u016f\u017ee pomoci bojovat se z\u00e1chvatovit\u00fdm p\u0159ej\u00edd\u00e1n\u00edm<\/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\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/#2_Pomuze_zhubnout_bez_drzeni_diet\" title=\"2. Pom\u016f\u017ee zhubnout bez dr\u017een\u00ed diet\">2. Pom\u016f\u017ee zhubnout bez dr\u017een\u00ed diet<\/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\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/#3_Budete_se_citit_lepe\" title=\"3. Budete se c\u00edtit l\u00e9pe\">3. Budete se c\u00edtit l\u00e9pe<\/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\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/#4_Budete_vypadat_lepe\" title=\"4. Budete vypadat l\u00e9pe\">4. Budete vypadat l\u00e9pe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/#5_Vice_si_jidlo_vychutnate\" title=\"5. V\u00edce si j\u00eddlo vychutn\u00e1te\">5. V\u00edce si j\u00eddlo vychutn\u00e1te<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/#Zacnete_analyzou_svych_navyku_a_odhalte_vase_nedostatky_ve_stravovani\" title=\"Za\u010dn\u011bte anal\u00fdzou sv\u00fdch n\u00e1vyk\u016f a odhalte va\u0161e nedostatky ve stravov\u00e1n\u00ed\">Za\u010dn\u011bte anal\u00fdzou sv\u00fdch n\u00e1vyk\u016f a odhalte va\u0161e nedostatky ve stravov\u00e1n\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/#Jak_jist_vedome_Udelejte_si_vlastni_stravovaci_vyzvu\" title=\"Jak j\u00edst v\u011bdom\u011b? Ud\u011blejte si vlastn\u00ed stravovac\u00ed v\u00fdzvu\">Jak j\u00edst v\u011bdom\u011b? Ud\u011blejte si vlastn\u00ed stravovac\u00ed v\u00fdzvu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010cekali jste, \u017ee pro v\u00e1s m\u00e1me \u201cskv\u011blou\u201d v\u00fdzvu, p\u0159i kter\u00e9 budete ka\u017ed\u00fd den cel\u00fd m\u011bs\u00edc makat na krev, omez\u00edte p\u0159\u00edjem j\u00eddla na minimum a v\u00fdsledkem bude sexy postava do plavek? Tak to v\u00e1s zklameme. Takov\u00fd p\u0159\u00edstup je \u010dasto drasticky omezuj\u00edc\u00ed, nezdrav\u00fd a dlouhodob\u011b neudr\u017eiteln\u00fd. Kila, kter\u00e1 byste zhubli, by se v\u00e1m pravd\u011bpodobn\u011b brzy vr\u00e1tila. A dost mo\u017en\u00e1 i s n\u011bjak\u00fdm tukem nav\u00edc. Dnes se proto nebudeme zab\u00fdvat t\u00edm, co j\u00edte, ale zam\u011b\u0159\u00edme se na to, <strong>jak j\u00edte.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>St\u00e1v\u00e1 se v\u00e1m, \u017ee si jdete do sp\u00ed\u017ee pro ty\u010dinku ke k\u00e1v\u011b, a nakonec ji sn\u00edte je\u0161t\u011b d\u0159\u00edv, ne\u017e zasednete ke stolu? Nebo <strong>pravideln\u011b ob\u011bdv\u00e1te u po\u010d\u00edta\u010de,<\/strong> ani\u017e byste j\u00eddlu v\u011bnovali plnou soust\u0159ed\u011bnost? Pak byste se m\u011bli <strong>sezn\u00e1mit s tzv. v\u011bdom\u00fdm jeden\u00edm (mindful eating), <\/strong>kter\u00e9 v\u00e1m pom\u016f\u017ee nahl\u00ed\u017eet na j\u00eddlo nov\u00fdma o\u010dima. A s nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed se jeho aplikov\u00e1n\u00ed projev\u00ed pozitivn\u011b i na va\u0161\u00ed postav\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_to_je_mindful_eating\"><\/span>Co to je mindful eating&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mindful eating je koncept spojen\u00fd s filozofi\u00ed<strong> mindfulness (=v\u0161\u00edmavost),<\/strong> co\u017e je p\u0159\u00edstup, kter\u00fd se zam\u011b\u0159uje na <strong>p\u0159\u00edtomn\u00fd okam\u017eik a uv\u011bdom\u011bn\u00ed si sv\u00fdch aktu\u00e1ln\u00edch pocit\u016f, my\u0161lenek a t\u011blesn\u00fdch vjem\u016f.<\/strong> Tyto praktiky m\u016f\u017eeme p\u0159en\u00e9st i do oblasti stravov\u00e1n\u00ed, a zlep\u0161it tak celkov\u011b sv\u00e9 n\u00e1vyky. A\u0165 u\u017e m\u00e1me p\u0159ed sebou sn\u00eddani, ob\u011bd, ve\u010de\u0159i, nebo sva\u010dinu, v\u017edy bychom dan\u00e9mu chodu m\u011bli v\u011bnovat plnou pozornost. Jinak se m\u016f\u017ee lehce st\u00e1t, \u017ee do sebe nah\u00e1z\u00edme mnohem v\u00edce j\u00eddla, ne\u017e ve skute\u010dnosti pot\u0159ebujeme. \u017dijeme v usp\u011bchan\u00e9 dob\u011b, kdy je pro n\u00e1s norm\u00e1ln\u00ed j\u00edst v \u010dasov\u00e9m presu. <strong>Po\u017eitek z j\u00eddla <\/strong>je v\u0161ak v tomto p\u0159\u00edpad\u011b minim\u00e1ln\u00ed. Strava ale nen\u00ed jen palivo pro organismus. Je to tak\u00e9 chu\u0165ov\u00fd z\u00e1\u017eitek, o kter\u00fd je \u0161koda se ochudit. Rozd\u00edl si uv\u011bdomuje i va\u0161e t\u011blo \u2013 jinak se k v\u00e1m bude chovat, kdy\u017e budete j\u00edst j\u00eddlo v\u011bdom\u011b a d\u016fkladn\u011b ka\u017ed\u00e9 sousto p\u0159e\u017ev\u00fdk\u00e1te, a jinak zase v p\u0159\u00edpad\u011b, \u017ee cel\u00fd sendvi\u010d zhltnete za t\u0159i minuty na zast\u00e1vce. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [3]<\/span><\/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<h3 class=\"has-text-align-center wp-block-heading\"><strong>Jak by to nem\u011blo vypadat?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Sn\u00eddani m\u00e1te v kuchyni na stole a postupn\u011b ji ukusujete p\u0159i obl\u00e9k\u00e1n\u00ed, balen\u00ed v\u011bc\u00ed do ta\u0161ky, p\u0159\u00edpadn\u011b b\u011bhem l\u00ed\u010den\u00ed. Pokud nest\u00edh\u00e1te, <strong>doj\u00edd\u00e1te ji je\u0161t\u011b p\u0159i \u0159\u00edzen\u00ed auta <\/strong>cestou do pr\u00e1ce.&nbsp;&nbsp;<\/li><li>Dopoledn\u00ed sva\u010dinu v tekut\u00e9 form\u011b <strong>vypijete za pochodu cestou na sch\u016fzku.<\/strong><\/li><li>Ob\u011bd sn\u00edte v kancel\u00e1\u0159i<strong> b\u011bhem vy\u0159izov\u00e1n\u00ed e-mail\u016f<\/strong> a dal\u0161\u00ed pr\u00e1ce na po\u010d\u00edta\u010di. Ve zbytku dne pak kv\u016fli tomu lov\u00edte drobky z kl\u00e1vesnice.&nbsp;&nbsp;<\/li><li>Odpoledne p\u0159ijdete hladov\u00ed dom\u016f, otev\u0159ete sp\u00ed\u017e \u010di ledni\u010dku a rovnou <strong>ve stoje do sebe souk\u00e1te \u0161unku, <\/strong>s\u00fdr a v\u0161e, co v\u00e1m p\u0159ijde pod ruku, ani\u017e byste si k tomu v\u016fbec sedli.&nbsp;<\/li><li>Ve\u010de\u0159i j\u00edte na gau\u010di <strong>p\u0159i sledov\u00e1n\u00ed zpr\u00e1v, seri\u00e1lu nebo sportovn\u00edho p\u0159enosu.<\/strong><\/li><li>P\u0159i ve\u010dern\u00edm le\u017een\u00ed <strong>u nap\u00ednav\u00e9ho filmu do sebe nev\u011bdomky hod\u00edte je\u0161t\u011b bal\u00ed\u010dek chips\u016f <\/strong>a p\u00e1r skleni\u010dek v\u00edna. S pocitem t\u011b\u017ekosti se odval\u00edte do postele sp\u00e1t, proto\u017ee v\u00e1s tento koloto\u010d \u010dek\u00e1 dal\u0161\u00ed den znovu.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/7F6K_nywklwl35zsPydfu6f2-iocSEqJejKcgi4qjqJev1fS7V80NP9dK5J_hBxSeAk-RdkyCJL1-wGtycfKq7XrcmecL6wFgQ4FPTkch49Vd7CY1pKwaGE80GrqaEh5H0l3dzmR\" alt=\"P\u0159esta\u0148te j\u00edst ve sp\u011bchu a vyzkou\u0161ejte mindful eating\" title=\"P\u0159esta\u0148te j\u00edst ve sp\u011bchu a vyzkou\u0161ejte mindful eating\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"has-text-align-center wp-block-heading\"><strong>Jak by to m\u011blo vypadat?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>R\u00e1no vstanete o 15 minut d\u0159\u00edve, abyste se stihli v klidu nasn\u00eddat. Sv\u00e9 <strong>j\u00eddlo si vychutn\u00e1te na pohodln\u00e9m m\u00edst\u011b <\/strong>bez televize, r\u00e1dia, telefonu a dal\u0161\u00edch vjem\u016f. Touto pohodovou chv\u00edl\u00ed kr\u00e1sn\u011b nastartujete produktivn\u00ed den.&nbsp;<\/li><li>Kdy\u017e m\u00e1te p\u0159ed d\u016fle\u017eitou sch\u016fzkou a u\u017e v\u00e1s opravdu tla\u010d\u00ed \u010das, dopln\u00edte energii tekutou sva\u010dinou. <strong>Na vypit\u00ed si vyhrad\u00edte 5 minut v klidu, <\/strong>b\u011bhem kter\u00fdch si vychutn\u00e1te kr\u00e9movou strukturu a <a href=\"https:\/\/gymbeam.cz\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vanilkovou p\u0159\u00edchu\u0165 proteinov\u00e9ho milkshaku<\/a>.&nbsp;&nbsp;<\/li><li>Sch\u016fzka dopadla skv\u011ble. Je\u0161t\u011b p\u0159edt\u00edm, ne\u017e se pust\u00edte do pr\u00e1ce na po\u010d\u00edta\u010di, si d\u00e1te v klidu <strong>sv\u016fj ob\u011bd s kolegy v kuchy\u0148ce.<\/strong> J\u00edte pomalu, sousta d\u016fkladn\u011b \u017ev\u00fdk\u00e1te, a dokonce zjist\u00edte, \u017ee jste pln\u00ed je\u0161t\u011b p\u0159edt\u00edm, ne\u017e doj\u00edte svou porci. <strong>Zbytek j\u00eddla si tedy schov\u00e1te <\/strong>do lednice na pozd\u011bji.&nbsp;<\/li><li>Jakmile dokon\u010d\u00edte v\u0161echny sv\u00e9 \u00fakoly, <strong>doj\u00edte si je\u0161t\u011b v pr\u00e1ci zbytek ob\u011bda,<\/strong> abyste nepl\u00fdtvali j\u00eddlem. Nikam nesp\u011bch\u00e1te, <strong>nemysl\u00edte na dal\u0161\u00ed povinnosti,<\/strong> kter\u00e9 v\u00e1s ten den je\u0161t\u011b \u010dekaj\u00ed.&nbsp;<\/li><li>Po p\u0159\u00edchodu z pr\u00e1ce <strong>nepot\u0159ebujete sva\u010dinu,<\/strong> p\u0159ed chv\u00edl\u00ed jste toti\u017e m\u011bli zbytek ob\u011bda, a tak nem\u00e1te hlad. Jdete se tedy v\u011bnovat jin\u00fdm aktivit\u00e1m.&nbsp;<\/li><li><strong>Ve\u010de\u0159i si sn\u00edte spole\u010dn\u011b s rodinou. <\/strong>Je to v\u00e1\u0161 pravideln\u00fd ritu\u00e1l, kter\u00fd dodr\u017eujete. Nikam nesp\u011bch\u00e1te, u stolu sed\u00edte je\u0161t\u011b po dojeden\u00ed a pov\u00edd\u00e1te si, co je nov\u00e9ho. Pak se spole\u010dn\u011b p\u0159esunete ke sledov\u00e1n\u00ed televizn\u00edch zpr\u00e1v.<\/li><li>Ve\u010der u filmu dostanete chu\u0165 na chipsy. Nachyst\u00e1te si tedy men\u0161\u00ed porci do misky. <strong>Tu si sn\u00edte b\u011bhem televizn\u00edch reklam, kdy na 10 minut vypnete zvuk i obraz<\/strong> a v\u011bnujete se pouze t\u00e9to pochoutce. P\u0159\u00edpadn\u011b ji dopln\u00edte o deci v\u00edna, kterou si takt\u00e9\u017e pocuc\u00e1v\u00e1te b\u011bhem reklamn\u00ed pauzy. U toho p\u0159em\u00fd\u0161l\u00edte, jak\u00e9 t\u00f3ny ve v\u00edn\u011b c\u00edt\u00edte, o jakou odr\u016fdu se asi jedn\u00e1.&nbsp;<\/li><li>S p\u0159\u00edjemn\u00fdm pocitem jdete sp\u00e1t. M\u00e1te p\u0159ed sebou toti\u017e dal\u0161\u00ed produktivn\u00ed dny.&nbsp;<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>A co jsme t\u00edm cht\u011bli uk\u00e1zat?<\/strong> I kdy\u017e m\u00e1te opravdu nabit\u00fd den, v\u017edycky je mo\u017en\u00e9 ud\u011blat si alespo\u0148 chv\u00edli na to, abyste j\u00eddlu v\u011bnovali plnou pozornost. Na prvn\u00ed pohled je patrn\u00e9, \u017ee \u010dlov\u011bk, kter\u00fd <strong>nej\u00ed ve sp\u011bchu, si j\u00eddlo daleko v\u00edce u\u017eije,<\/strong> vychutn\u00e1 a jeho den je pak celkov\u011b klidn\u011bj\u0161\u00ed. Pokud se sna\u017e\u00edte zhubnout, mo\u017en\u00e1 jste si v\u0161imli i dal\u0161\u00ed v\u011bci. Kdy\u017e budete j\u00edst stejn\u00e9 potraviny, m\u016f\u017ee se d\u00edky v\u011bdom\u00e9mu jeden\u00ed snadno st\u00e1t, \u017ee vynech\u00e1te odpoledn\u00ed n\u00e1let na ledni\u010dku nebo sn\u00ed\u017e\u00edte porci chips\u016f a v\u00edna, jako se to stalo u vzorov\u00e9ho p\u0159\u00edkladu. V p\u0159\u00edpad\u011b, \u017ee byste tato pravidla dodr\u017eovali \u010dast\u011bji, dost mo\u017en\u00e1 byste za\u010dali i <strong>hubnout, ani\u017e byste se museli v\u00fdznamn\u011b sna\u017eit.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_jsou_benefity_vedomeho_jedeni\"><\/span>Jak\u00e9 jsou benefity v\u011bdom\u00e9ho jeden\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e u\u017e m\u00e1me p\u0159edstavu o tom, co to<strong> v\u011bdom\u00e9 jeden\u00ed neboli mindful eating<\/strong> je a jak tuto metodu spr\u00e1vn\u011b vyu\u017e\u00edvat, poj\u010fme se pod\u00edvat na <strong>benefity, <\/strong>kter\u00e9 v\u00e1s o jeho pozitivn\u00edm vlivu je\u0161t\u011b v\u00edce p\u0159esv\u011bd\u010d\u00ed.<\/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=\"1_Muze_pomoci_bojovat_se_zachvatovitym_prejidanim\"><\/span>1. M\u016f\u017ee pomoci bojovat se z\u00e1chvatovit\u00fdm p\u0159ej\u00edd\u00e1n\u00edm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i z\u00e1chvatovit\u00e9m p\u0159ej\u00edd\u00e1n\u00ed \u010dlov\u011bk opakovan\u011b propad\u00e1 neovladateln\u00e9mu nutk\u00e1n\u00ed rychle konzumovat nezvykle velk\u00e9 mno\u017estv\u00ed j\u00eddla a p\u0159itom nad sebou ztr\u00e1c\u00ed kontrolu. Tyto z\u00e1chvaty jsou pak mnohdy spojeny tak\u00e9 s negativn\u00edmi emocemi \u010di v\u00fd\u010ditkami ze sn\u011bden\u00e9ho j\u00eddla. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle v\u00fdsledk\u016f dosavadn\u00edch studi\u00ed m\u016f\u017ee m\u00edt v\u011bdom\u00e9 jeden\u00ed <strong>vliv jak na frekvenci z\u00e1chvat\u016f, tak i na jejich pr\u016fb\u011bh. <\/strong>P\u0159i zapojen\u00ed metody mindfulness do \u017eivota respondent\u016f, kte\u0159\u00ed trp\u011bli z\u00e1chvatovit\u00fdm p\u0159ej\u00edd\u00e1n\u00edm, do\u0161lo ke <strong>sn\u00ed\u017een\u00ed po\u010dtu epizod.<\/strong> Pokud u\u017e z\u00e1chvat nastal, <strong>nesn\u011bdl \u010dlov\u011bk tak velk\u00e9 mno\u017estv\u00ed j\u00eddla <\/strong>jako d\u0159\u00edve. Podle v\u00fdsledk\u016f v\u00fdzkumu proveden\u00e9ho na 18 ob\u00e9zn\u00edch \u017een\u00e1ch se v souvislosti s mindfulness sn\u00ed\u017eila pr\u016fm\u011brn\u00e1 frekvence p\u0159ejeden\u00ed<strong> ze 4 na 1,5kr\u00e1t t\u00fddn\u011b, <\/strong>co\u017e je zna\u010dn\u00fd posun. Zkouman\u00e9 \u017eeny tak\u00e9 uvedly, \u017ee se p\u0159i z\u00e1chvatu <strong>zv\u00fd\u0161ila jejich kontrola nad j\u00eddlem,<\/strong> a naopak se<strong> sn\u00ed\u017eila m\u00edra poci\u0165ovan\u00fdch negativn\u00edch emoc\u00ed,<\/strong> jako je nap\u0159\u00edklad \u00fazkost.&nbsp;  <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20137]<\/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=\"2_Pomuze_zhubnout_bez_drzeni_diet\"><\/span>2. Pom\u016f\u017ee zhubnout bez dr\u017een\u00ed diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento bod je \u00fazce spojen\u00fd s p\u0159edch\u00e1zej\u00edc\u00edm. T\u00edm, \u017ee se u osob trp\u00edc\u00edch z\u00e1chvatovit\u00fdm p\u0159ej\u00edd\u00e1n\u00edm sn\u00ed\u017e\u00ed v souvislosti s mindfulness po\u010det p\u0159ejeden\u00ed a mno\u017estv\u00ed sn\u011bden\u00e9ho j\u00eddla, se <strong>zmen\u0161\u00ed tak\u00e9 jejich kalorick\u00fd p\u0159\u00edjem, co\u017e m\u016f\u017ee pomoci s hubnut\u00edm.<\/strong> Tento vedlej\u0161\u00ed efekt byl ostatn\u011b u respondent\u016f ve v\u00fdzkumech tak\u00e9 pozorov\u00e1n. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hubnut\u00ed d\u00edky mindfulness v\u0161ak nen\u00ed spojeno jen s osobami, kter\u00e9 trp\u00ed z\u00e1chvatovit\u00fdm p\u0159ej\u00edd\u00e1n\u00edm. Dost dob\u0159e m\u016f\u017ee fungovat i v b\u011b\u017en\u00e9 populaci, kdy lidem pom\u016f\u017ee <strong>pracovat se sv\u00fdmi emocemi, sni\u017eovat stres a tak\u00e9 rozpoznat pocit hladu i sytosti.<\/strong> To jsme si ostatn\u011b uk\u00e1zali i na p\u0159\u00edkladu spr\u00e1vn\u00e9ho a \u0161patn\u00e9ho stravov\u00e1n\u00ed. Pokud \u010dlov\u011bk vn\u00edm\u00e1 sign\u00e1ly t\u011bla, stane se, \u017ee je syt\u00fd je\u0161t\u011b p\u0159ed dojeden\u00edm sv\u00e9ho j\u00eddla, \u010d\u00edm\u017e m\u016f\u017ee u\u0161et\u0159it kalorie, kdy\u017e p\u0159estane v dan\u00fd moment j\u00edst. S t\u00edmto p\u0159\u00edstupem m\u016f\u017ee postupn\u011b zhubnout, ani\u017e by ud\u011blal jin\u00e9 z\u00e1sadn\u00ed stravovac\u00ed zm\u011bny ve sv\u00e9m \u017eivot\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]&nbsp;<\/span><\/p>\n\n\n\n<p>Dal\u0161\u00ed tipy na hubnut\u00ed najdete tak\u00e9 v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 tip\u016f, jak zhubnout, za\u010d\u00edt cvi\u010dit a zdrav\u011b j\u00edst.<\/strong><\/a><\/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.cz\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-1124x749.jpg\" alt=\"Zhubn\u011bte snadno, trvale a bez diet\" class=\"wp-image-253345\" width=\"843\" height=\"562\" title=\"Zhubn\u011bte snadno, trvale a bez diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-2048x1365.jpg 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=\"3_Budete_se_citit_lepe\"><\/span>3. Budete se c\u00edtit l\u00e9pe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud j\u00edte ve sp\u011bchu, polyk\u00e1te v\u011bt\u0161\u00ed kusy j\u00eddla a z\u00e1rove\u0148 i velk\u00e9 mno\u017estv\u00ed vzduchu, m\u016f\u017ee m\u00edt t\u011blo <strong>probl\u00e9m s jeho zpracov\u00e1n\u00edm.<\/strong> Nav\u00edc je pravd\u011bpodobn\u011b, \u017ee se u v\u00e1s objev\u00ed i <strong>tr\u00e1vic\u00ed obt\u00ed\u017ee, jako je nap\u0159\u00edklad nad\u00fdm\u00e1n\u00ed, pocit nafoukl\u00e9ho b\u0159icha \u010di jeho bolesti. <\/strong>Pokud se nau\u010d\u00edte j\u00edst pomalu a j\u00eddlo dostate\u010dn\u011b p\u0159e\u017ev\u00fdk\u00e1te, mohou se tyto pot\u00ed\u017ee zlep\u0161it.&nbsp;  <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b tak v\u00e1m v\u011bdom\u00e9 jeden\u00ed m\u016f\u017ee<strong> pomoci i s \u00fanavou a <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/proc-mate-utlum-po-jidle-a-jak-se-mu-vyhnout\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u00fatlumem po j\u00eddle.<\/strong><\/a> Tyto pocity se obvykle objevuj\u00ed po sn\u011bden\u00ed velk\u00e9 porce t\u011b\u017ek\u00e9ho j\u00eddla nebo <strong>v\u011bt\u0161\u00ed porce sacharid\u016f. <\/strong>Ty zp\u016fsob\u00ed, \u017ee dojde k vy\u0161\u0161\u00edmu vylou\u010den\u00ed inzulinu, a t\u00edm i k prudk\u00e9mu poklesu glyk\u00e9mie, co\u017e <strong>zap\u0159\u00ed\u010din\u00ed \u00fanavu. <\/strong>Vylou\u010den\u00ed inzulinu m\u016f\u017ee v\u00e9st k tomu, \u017ee se do mozku ve v\u011bt\u0161\u00ed m\u00ed\u0159e dostane tryptofan. Ten ovliv\u0148uje tvorbu hormon\u016f serotoninu a melatoninu, kter\u00e9 op\u011bt mohou souviset se <strong>vznikem \u00fatlumu a \u00fanavy.<\/strong> Kdy\u017e se nau\u010d\u00edte rozezn\u00e1vat pocit nasycen\u00ed, <strong>nestane se, \u017ee by byla va\u0161e porce p\u0159\u00edli\u0161 velk\u00e1 a zp\u016fsobila \u00fatlum. <\/strong>Stejn\u011b tak v\u00e1m pom\u016f\u017ee, kdy\u017e se nau\u010d\u00edte naslouchat sv\u00e9mu t\u011blu a vn\u00edmat, jak se po sacharidech obecn\u011b c\u00edt\u00edte. Pokud v\u00e1m v\u011bt\u0161\u00ed porce ned\u011bl\u00e1 dob\u0159e, uberte jejich mno\u017estv\u00ed a nahra\u010fte je b\u00edlkovinami \u010di tukem. T\u00edmto zp\u016fsobem se nau\u010d\u00edte za\u0159azovat do j\u00eddeln\u00ed\u010dku potraviny, po kter\u00fdch <strong>se c\u00edt\u00edte skv\u011ble.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[9\u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S fyzick\u00fdmi pocity jde ruku v ruce i na\u0161e psychika. Budete se c\u00edtit l\u00e9pe s tr\u00e1vic\u00edmi obt\u00ed\u017eemi a \u00fatlumem po j\u00eddle, nebo budete rad\u011bji<strong> p\u0159\u00edjemn\u011b nasycen\u00ed, pln\u00ed energie a bez <a aria-label=\"pocitu nafoukl\u00e9ho b\u0159icha (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/proc-vas-trapi-nafoukle-bricho-a-jak-se-ho-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pocitu nafoukl\u00e9ho b\u0159icha?<\/a> <\/strong>Odpov\u011b\u010f je asi jasn\u00e1. Lep\u0161\u00ed psychick\u00fd stav m\u016f\u017ee do jist\u00e9 m\u00edry souviset i s t\u00edm, \u017ee m\u00e1 \u010dlov\u011bk <strong>kontrolu nad j\u00eddlem a nenech\u00e1 se ovl\u00e1dat emocemi, <\/strong>s \u010d\u00edm\u017e tak\u00e9 mindfulness pom\u016f\u017ee. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed tipy, jak zato\u010dit se stresem, najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d je pro n\u00e1s stres nebezpe\u010dn\u00fd a jak ho sn\u00ed\u017eit?<\/strong><\/a><\/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<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/Bc1HwbnNPxdSCAsBDK-iKUKgh-0Sa6H2gNZJ501cQUeHR7L4Ouxr7EsSO7t_W89dQE7zNN2SZjMV95bYSGV-zrvzUjJBA7KQ16GK8GwhMBDGeQcwhR_9QFcI0iOPwxlTTgN7y4_-\" alt=\"Mindful eating neboli v\u011bdom\u00e9 jeden\u00ed zlep\u0161\u00ed va\u0161e stravovac\u00ed n\u00e1vyky\" title=\"Mindful eating neboli v\u011bdom\u00e9 jeden\u00ed zlep\u0161\u00ed va\u0161e stravovac\u00ed n\u00e1vyky\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Budete_vypadat_lepe\"><\/span>4. Budete vypadat l\u00e9pe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zp\u016fsob stravov\u00e1n\u00ed m\u016f\u017ee zna\u010dn\u011b ovlivnit i to, jak vypad\u00e1me. Mak\u00e1te na sob\u011b a stejn\u011b m\u00e1te po\u0159\u00e1d vypoukl\u00e9 b\u0159icho? Dost mo\u017en\u00e1 to souvis\u00ed pr\u00e1v\u011b se <strong>zm\u00edn\u011bn\u00fdmi tr\u00e1vic\u00edmi obt\u00ed\u017eemi,<\/strong> kter\u00fdch se m\u016f\u017eete d\u00edky v\u011bdom\u00e9mu jeden\u00ed zbavit. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b tak je pravd\u011bpodobn\u00e9, \u017ee se<strong> sn\u00ed\u017e\u00ed i va\u0161e hmotnost, nebo\u0165 l\u00e9pe rozpozn\u00e1te pocit sytosti a budete m\u00edt lep\u0161\u00ed kontrolu nad emo\u010dn\u00edm jeden\u00edm.<\/strong> Krom\u011b \u0161t\u00edhlej\u0161\u00ed postavy a plo\u0161\u0161\u00edho b\u0159icha se v\u0161ak m\u016f\u017ee zm\u011bnit tak\u00e9 celkov\u00e1 energie, kter\u00e1 z v\u00e1s vyza\u0159uje. S vy\u0161\u0161\u00edm sebev\u011bdom\u00edm a lep\u0161\u00ed n\u00e1ladou hned vypad\u00e1 \u010dlov\u011bk l\u00e9pe, ne?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Vice_si_jidlo_vychutnate\"><\/span>5. V\u00edce si j\u00eddlo vychutn\u00e1te<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rozli\u0161ovali jste doposud j\u00eddlo jen podle toho, jestli v\u00e1m chutn\u00e1, nebo nechutn\u00e1? Pak je dost mo\u017en\u00e9, \u017ee d\u00edky v\u011bdom\u00e9mu jeden\u00ed<strong> z\u00edsk\u00e1 va\u0161e konzumace \u00fapln\u011b nov\u00fd rozm\u011br. <\/strong>Nechte si v puse rozpustit kousek \u010dokol\u00e1dy a vn\u00edmejte ve\u0161ker\u00e9 chut\u011b a v\u016fn\u011b. Podobn\u011b postupujte s ka\u017edou potravinou, kterou j\u00edte. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010clov\u011bk m\u00e1 na jazyku a\u017e <strong>10 000 chu\u0165ov\u00fdch poh\u00e1rk\u016f, <\/strong>a tak by byla \u0161koda jejich rozezn\u00e1vac\u00ed schopnosti ignorovat. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zacnete_analyzou_svych_navyku_a_odhalte_vase_nedostatky_ve_stravovani\"><\/span>Za\u010dn\u011bte anal\u00fdzou sv\u00fdch n\u00e1vyk\u016f a odhalte va\u0161e nedostatky ve stravov\u00e1n\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chcete mindful eating tak\u00e9 vyzkou\u0161et? Ud\u011blejte si z nov\u00e9ho zp\u016fsobu stravov\u00e1n\u00ed vlastn\u00ed v\u00fdzvu, d\u00edky kter\u00e9 se <strong>nadobro zm\u011bn\u00ed v\u00e1\u0161 p\u0159\u00edstup k j\u00eddlu.<\/strong> Ne\u017e se do toho pust\u00edte, vytvo\u0159te si vlastn\u00ed anal\u00fdzu stravovac\u00edch n\u00e1vyk\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zkuste si p\u00e1r dn\u00ed zapisovat:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>co j\u00edte&nbsp;<\/li><li>kdy j\u00edte<\/li><li>kde j\u00edte<\/li><li>jak dlouho v\u00e1m to trv\u00e1<\/li><li>s k\u00fdm j\u00edte<\/li><li>jak se u j\u00eddla a po n\u011bm c\u00edt\u00edte (hladov\u00ed, syt\u00ed, unaven\u00ed atd.)<\/li><li>jak jste si pokrm vychutnali<\/li><li>jestli jste poci\u0165ovali tr\u00e1vic\u00ed obt\u00ed\u017ee<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky t\u011bmto z\u00e1pisk\u016fm m\u016f\u017eete <strong>odhalit rezervy ve va\u0161em stravov\u00e1n\u00ed,<\/strong> na kter\u00fdch je pot\u0159eba zapracovat. Pomoci v\u00e1m m\u016f\u017ee tak\u00e9 srovn\u00e1n\u00ed sv\u00fdch n\u00e1vyk\u016f s dobr\u00fdm a \u0161patn\u00fdm p\u0159\u00edkladem, kter\u00fd jsme v\u00fd\u0161e rozebrali. D\u00edky tomu si pak m\u016f\u017eete vytvo\u0159it <strong>m\u011bs\u00ed\u010dn\u00ed stravovac\u00ed v\u00fdzvu, kter\u00e1 bude u\u0161it\u00e1 na m\u00edru va\u0161emu t\u011blu. <\/strong>Jedin\u011b tak z n\u00ed dostanete maximum a v\u00fdsledky si udr\u017e\u00edte dlouhodob\u011b.<\/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.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-1301397075-1124x750.jpg\" alt=\"Ud\u011blejte si anal\u00fdzu stravovac\u00edch n\u00e1vyk\u016f a odhalte sv\u00e9 nedostatky\" class=\"wp-image-253361\" width=\"843\" height=\"563\" title=\"Ud\u011blejte si anal\u00fdzu stravovac\u00edch n\u00e1vyk\u016f a odhalte sv\u00e9 nedostatky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1301397075-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1301397075-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1301397075-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1301397075-2048x1367.jpg 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=\"Jak_jist_vedome_Udelejte_si_vlastni_stravovaci_vyzvu\"><\/span>Jak j\u00edst v\u011bdom\u011b? Ud\u011blejte si vlastn\u00ed stravovac\u00ed v\u00fdzvu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ch\u00e1peme, \u017ee dost mo\u017en\u00e1 nen\u00ed ve va\u0161ich sil\u00e1ch p\u0159ekopat ze dne na den ve\u0161ker\u00e9 stravovac\u00ed n\u00e1vyky a vyhradit si v\u017edy v\u00edce \u010dasu na j\u00eddlo. Pokud jste si ud\u011blali anal\u00fdzu sv\u00e9ho stravov\u00e1n\u00ed, jist\u011b sami tu\u0161\u00edte, kde m\u00e1te nejv\u011bt\u0161\u00ed mezery a co by s t\u00edm \u0161lo ud\u011blat. Tyto zm\u011bny za\u0159azujte p\u0159irozen\u011b a postupn\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak by to mohlo vypadat?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Prvn\u00ed t\u00fdden zkuste<strong> j\u00edst v\u017edy bez telefonu, po\u010d\u00edta\u010de a televize.<\/strong>&nbsp;<\/li><li>Dal\u0161\u00ed t\u00fdden<strong> prodlu\u017eujte dobu, <\/strong>kterou u j\u00eddla str\u00e1v\u00edte, a v\u00edce se <strong>soust\u0159e\u010fte na jednotliv\u00e9 chut\u011b a struktury.&nbsp;<\/strong><\/li><li>T\u0159et\u00ed t\u00fdden se sna\u017ete v\u00edce zam\u011b\u0159it na sign\u00e1ly va\u0161eho t\u011bla. Nau\u010dte se rozpozn\u00e1vat, <strong>kdy m\u00e1te hlad, a kdy jste naopak syt\u00ed<\/strong> a je na \u010dase odlo\u017eit p\u0159\u00edbor.&nbsp;<\/li><li>\u010ctvrt\u00fd t\u00fdden se v\u011bnujte <strong>utu\u017eov\u00e1n\u00ed t\u011bchto pravidel.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u017ed\u00fd m\u00e1 jin\u00fd startovn\u00ed bod, li\u0161\u00ed se j\u00eddlo, kter\u00e9 konzumujeme, a tak\u00e9 na\u0161e stravovac\u00ed n\u00e1vyky s n\u00edm spojen\u00e9. S jejich odhalen\u00edm v\u00e1m pom\u016f\u017ee p\u0159edchoz\u00ed bod, v r\u00e1mci kter\u00e9ho si budete zapisovat sv\u00e9 stravovac\u00ed n\u00e1vyky. Pak u\u017e je na ka\u017ed\u00e9m z n\u00e1s, aby si <strong>stanovil vlastn\u00ed \u201cpravidla\u201d v\u00fdzvy, <\/strong>pomoc\u00ed kter\u00fdch se dostane do f\u00e1ze, kdy bude schopn\u00fd j\u00edst v klidu, bez vn\u00edm\u00e1n\u00ed okoln\u00edch stimul\u016f, j\u00eddlo si vychutn\u00e1, a nav\u00edc se nau\u010d\u00ed rozpozn\u00e1vat sign\u00e1ly sv\u00e9ho t\u011bla.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pro zjednodu\u0161en\u00ed m\u016f\u017eete za\u010d\u00edt postupn\u011b do sv\u00e9ho \u017eivota za\u0159azovat n\u00e1sleduj\u00edc\u00ed body:&nbsp;<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kdy\u017e j\u00edte, v\u011bnujte se jen j\u00eddlu&nbsp;<\/h3>\n\n\n\n<p>Sna\u017ete se rozpl\u00e1novat si v\u00e1\u0161 den tak, abyste m\u011bli v\u017edy mo\u017enost se <strong>v dan\u00fd \u010das v\u011bnovat pouze j\u00eddlu.<\/strong> Vypn\u011bte televizi, r\u00e1dio, po\u010d\u00edta\u010d i telefon a <strong>odlo\u017ete pracovn\u00ed povinnosti.<\/strong> Ani kn\u00ed\u017eka nen\u00ed dobr\u00fdm spole\u010dn\u00edkem u j\u00eddla. Jej\u00ed d\u011bj by v\u00e1s mohl vt\u00e1hnout natolik, \u017ee si ani neuv\u011bdom\u00edte, co u\u017e jste sn\u011bdli. Pokrm si vychutnejte <strong>v tichu a sami, p\u0159\u00edpadn\u011b se sv\u00fdmi bl\u00edzk\u00fdmi.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Jezte pomalu<\/h3>\n\n\n\n<p>Vyb\u00edrejte si p\u0159ev\u00e1\u017en\u011b <strong>potraviny, kter\u00e9 se kou\u0161ou.<\/strong> Vyhnete se tomu, \u017ee byste do sebe b\u011bhem p\u00e1r minut nalili smoothie, kter\u00e9 kaloricky odpov\u00edd\u00e1 ob\u011bdu, ale p\u0159\u00edli\u0161 nezasyt\u00ed. Podle obecn\u00fdch doporu\u010den\u00ed byste m\u011bli ka\u017ed\u00e9 sousto <strong>p\u0159e\u017ev\u00fdkat p\u0159ibli\u017en\u011b 20\u201330x v \u00fastech<\/strong> a a\u017e pot\u00e9 polknout. Nebojte, nikdo po v\u00e1s samoz\u0159ejm\u011b nechce p\u0159esn\u00e9 po\u010dty. Mohou v\u0161ak slou\u017eit jako orienta\u010dn\u00ed pom\u016fcka pro v\u00e1s. Stejn\u011b tak m\u016f\u017eete zkusit srovnat sv\u00e9 <strong>tempo jeden\u00ed s dal\u0161\u00edmi lidmi u stolu.<\/strong> M\u00e1te u\u017e sn\u011bdenou p\u016flku porce a ostatn\u00ed si jen p\u00e1rkr\u00e1t kousli? Pak zkuste trochu zvolnit tempo. <strong>Kr\u00e1jejte si men\u0161\u00ed kousky, odlo\u017ete p\u0159\u00edbor, napijte se a p\u0159isp\u011bjte sv\u00fdm n\u00e1zorem do konverzace.<\/strong> \u010casem pro v\u00e1s bude pomalej\u0161\u00ed jeden\u00ed samoz\u0159ejmost\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<p>Myslete tak\u00e9 na to, \u017ee t\u011blu <strong>trv\u00e1 a\u017e 20 minut, ne\u017e vy\u0161le sign\u00e1l, \u017ee je najeden\u00e9. <\/strong>Kdy\u017e dobu konzumace prot\u00e1hnete, dost mo\u017en\u00e1 sn\u00edte men\u0161\u00ed porci ne\u017e obvykle, proto\u017ee u\u017e budete pln\u00ed, co\u017e m\u016f\u017ee sn\u00ed\u017eit v\u00e1\u0161 celkov\u00fd p\u0159\u00edjem energie a zjednodu\u0161it hubnut\u00ed.&nbsp;  <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/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.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-1211746350-1124x749.jpg\" alt=\"Jezte pomalu a vychutn\u00e1vejte si ka\u017ed\u00e9 sousto d\u00edky v\u011bdom\u00e9mu jeden\u00ed\" class=\"wp-image-253375\" width=\"843\" height=\"562\" title=\"Jezte pomalu a vychutn\u00e1vejte si ka\u017ed\u00e9 sousto d\u00edky v\u011bdom\u00e9mu jeden\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1211746350-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1211746350-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1211746350-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1211746350-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Vychutn\u00e1vejte si j\u00eddlo<\/h3>\n\n\n\n<p>Kdy\u017e v\u00e1m bl\u00edzk\u00e1 osoba n\u011bco \u0159\u00edk\u00e1, nen\u00ed slu\u0161n\u00e9 se j\u00ed nev\u011bnovat a d\u011blat n\u011bco jin\u00e9ho. Stejnou <strong>pozornost si zaslou\u017e\u00ed i j\u00eddlo, <\/strong>kter\u00e9 bylo v\u00e1mi nebo n\u011bk\u00fdm jin\u00fdm s l\u00e1skou p\u0159ipraveno. Vn\u00edmejte jeho <strong>teplotu, strukturu i chu\u0165.<\/strong> T\u0159eba v n\u00ed objev\u00edte nov\u00e9 t\u00f3ny, kter\u00e9 jste d\u0159\u00edve ignorovali. Bu\u010fte si v\u011bdomi ka\u017ed\u00e9ho sousta, kter\u00e9 polyk\u00e1te. Snadn\u011bji tak rozpozn\u00e1te, kdy u\u017e jste pln\u00ed. T\u0159eba v\u00e1m pak v obl\u00edben\u00e9m fastfoodu budou k nasycen\u00ed sta\u010dit 3 kusy ku\u0159ec\u00edch k\u0159\u00eddel a nesn\u00edte cel\u00fd kybl\u00edk jako obvykle.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Nau\u010dte se rozezn\u00e1vat pocit hladu a sytosti<\/h3>\n\n\n\n<p>S v\u011bdom\u00edm jeden\u00edm se poj\u00ed velmi d\u016fle\u017eit\u00e1 schopnost, a tou je<strong> vn\u00edmat \u0159e\u010d va\u0161eho t\u011bla.<\/strong> Dok\u00e1\u017eete rozpoznat, kdy m\u00e1te hlad, a kdy jste naopak pln\u00ed? Mo\u017en\u00e1 u\u017e tyto <strong>sign\u00e1ly ani nevn\u00edm\u00e1te<\/strong> a fungujete jako automat \u2013 je 12 hodin, co\u017e je \u010das ob\u011bda, tak se naj\u00edm, sn\u00edm v\u0161e, co m\u00e1m na tal\u00ed\u0159i, a jede se d\u00e1l. To v\u0161ak v tomto p\u0159\u00edpad\u011b nen\u00ed spr\u00e1vn\u00fd p\u0159\u00edstup. Zkuste b\u00fdt k t\u011bmto projev\u016fm otev\u0159en\u011bj\u0161\u00ed a schv\u00e1ln\u011b se b\u011b\u017ete naj\u00edst a\u017e tehdy, kdy\u017e budete m\u00edt opravdu hlad. T\u0159eba to bude o hodinu pozd\u011bji. To p\u0159ece ni\u010demu nevad\u00ed.<\/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 k ob\u011bdu v prav\u00e9 poledne nut\u00ed spole\u010densk\u00e1 pravidla, kdy jste zvykl\u00ed chodit j\u00edst s kolegy, <strong>p\u0159izp\u016fsobte tomu sv\u00e1 ostatn\u00ed j\u00eddla.<\/strong> Jestli pravideln\u011b nem\u00e1te ve 12 hodin hlad, zkuste vynechat dopoledn\u00ed sva\u010dinu nebo si dejte men\u0161\u00ed porci sn\u00eddan\u011b. T\u00edm si zajist\u00edte, \u017ee va\u0161e t\u011blo za\u010dne d\u0159\u00edve tou\u017eit po dal\u0161\u00edm j\u00eddle. Na ob\u011bd\u011b se dr\u017ete pravidel, kter\u00e9 jsme si popsali v\u00fd\u0161e. Jezte pomalu, d\u016fkladn\u011b p\u0159e\u017evykujte a p\u0159esta\u0148te j\u00edst, kdy\u017e se c\u00edt\u00edte <strong>p\u0159ibli\u017en\u011b z 80 % syt\u00ed. <\/strong>T\u00edmto zp\u016fsobem se vyhnete p\u0159ejeden\u00ed a n\u00e1sledn\u00e9mu \u00fatlumu po j\u00eddle. A pokud je v\u00e1m l\u00edto, \u017ee byste m\u011bli zbytek j\u00eddla vyhodit, <strong>nechte si ho zabalit s sebou <\/strong>a sn\u011bzte t\u0159eba ke sva\u010din\u011b nebo ve\u010de\u0159i.&nbsp;<\/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<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/Hxp4SOhNl4eMKG3Hisw0uLmY0v7-te-T3iMGSQnJeXMaBfDRkF6DIKraj1R2Nx62vg-HS0j291WFSZ0gjUW2xD5RmWwSku4I9ZBoyB1M9Nu7_g3oKR-0AZAKOJHlMlL3wHpv7_VH\" alt=\"Nau\u010dte se vn\u00edmat sign\u00e1ly sv\u00e9ho t\u011bla\" title=\"Nau\u010dte se vn\u00edmat sign\u00e1ly sv\u00e9ho t\u011bla\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">5. Vn\u00edmejte, jak se po j\u00eddle c\u00edt\u00edte&nbsp;<\/h3>\n\n\n\n<p>Stejn\u011b jako v\u00e1m t\u011blo signalizuje hlad \u010di sytost, dok\u00e1\u017ee d\u00e1t najevo i to, <strong>kter\u00e9 potraviny mu d\u011blaj\u00ed dob\u0159e, a kter\u00e9 nikoliv.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>D\u00e1te si r\u00e1no po\u0159\u00e1dnou n\u00e1lo\u017e ovesn\u00e9 ka\u0161e a pak jste zral\u00ed j\u00edt si znovu lehnout? Zmen\u0161ete porci a \u010d\u00e1st sacharid\u016f nahra\u010fte b\u00edlkovinami \u010di tukem.&nbsp;<\/li><li>Sn\u00edte sma\u017een\u00fd s\u00fdr a velk\u00e9 hranolky ve fast foodu a po zbytek dne je v\u00e1m t\u011b\u017eko a bol\u00ed v\u00e1s b\u0159icho? Zkuste p\u0159\u00ed\u0161t\u011b polovi\u010dn\u00ed porci, p\u0159\u00edpadn\u011b jin\u00e9 j\u00eddlo.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se nau\u010d\u00edte <strong>vn\u00edmat tyto sign\u00e1ly t\u011bla,<\/strong> pom\u016f\u017ee v\u00e1m to l\u00e9pe se v\u011bdom\u011b rozhodovat, co si k j\u00eddlu d\u00e1te. Potraviny maj\u00ed b\u00fdt zdrojem energie a nikdo se po jejich sn\u011bden\u00ed nechce c\u00edtit \u0161patn\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslete na to, \u017ee spr\u00e1vn\u00fd v\u00fdb\u011br j\u00eddla za\u010d\u00edn\u00e1 u\u017e n\u00e1kupem. Kdy\u017e svou sp\u00ed\u017e napln\u00edte jen chipsy, sladkostmi a ultrazpracovan\u00fdmi potravinami, t\u011b\u017eko pak sv\u016fj j\u00eddeln\u00ed\u010dek postav\u00edte na vyv\u00e1\u017een\u00fdch pokrmech s dostatkem ovoce, zeleniny a pot\u0159ebn\u00fdch \u017eivin.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud nev\u00edte, jak na zdrav\u00fd n\u00e1kup, m\u016f\u017ee pomoci \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-spravne-vybirat-a-nakupovat-potraviny\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 tip\u016f, jak spr\u00e1vn\u011b vyb\u00edrat a nakupovat potravin<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-spravne-vybirat-a-nakupovat-potraviny\/\" class=\"ek-link\">y.<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 se v\u00e1m mindful eating neboli v\u011bdom\u00e9 jeden\u00ed zd\u00e1 ze za\u010d\u00e1tku a\u017e moc slo\u017eit\u00e9. Kdy\u017e se nad t\u00edm ov\u0161em zamysl\u00edte, zjist\u00edte, \u017ee se <strong>jedn\u00e1 o p\u0159irozen\u00e9 principy, kter\u00e9 bychom m\u011bli vn\u00edmat jako samoz\u0159ejmost. <\/strong>Dost mo\u017en\u00e1 na n\u011b v\u0161ak zapom\u00edn\u00e1me kv\u016fli rychl\u00e9mu \u017eivotn\u00edmu tempu a nekone\u010dn\u00e9mu mno\u017estv\u00ed podn\u011bt\u016f, kter\u00e9 jsou v\u0161ude kolem n\u00e1s. Jde v\u0161ak o \u00fapln\u011b b\u011b\u017en\u00e9 v\u011bci. <strong>J\u00edst, kdy\u017e m\u00e1 \u010dlov\u011bk hlad, p\u0159estat j\u00edst, kdy\u017e je syt\u00fd, soust\u0159edit se na j\u00eddlo, dostate\u010dn\u011b \u017ev\u00fdkat nebo se vyh\u00fdbat potravin\u00e1m, kter\u00e9 mu ned\u011blaj\u00ed dob\u0159e.&nbsp;<\/strong>Ud\u011blejte si z v\u011bdom\u00e9ho jeden\u00ed vlastn\u00ed v\u00fdzvu, kterou p\u0159izp\u016fsob\u00edte na m\u00edru sv\u00fdm sou\u010dasn\u00fdm stravovac\u00edm n\u00e1vyk\u016fm. Za\u010d\u00edt m\u016f\u017eete hned u dal\u0161\u00edho j\u00eddla. Sami uvid\u00edte, \u017ee<strong> brzy poc\u00edt\u00edte pozitivn\u00ed benefity tohoto stravov\u00e1n\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak jste na tom s j\u00eddlem vy? \u0158ad\u00edte se mezi ty, kte\u0159\u00ed si <strong>vychutnaj\u00ed ka\u017ed\u00e9 sousto, nebo do sebe nasouk\u00e1te v rychlosti ob\u011bd<\/strong> a vlastn\u011b ani nev\u00edte, jak chutnal? Pod\u011blte se s n\u00e1mi do koment\u00e1\u0159\u016f o sv\u00e9 zku\u0161enosti, a pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nezapome\u0148te ho sd\u00edlet mezi sv\u00e9 p\u0159\u00e1tele. Jist\u011b se s v\u00e1mi tak\u00e9 r\u00e1di pust\u00ed do t\u00e9to netradi\u010dn\u00ed stravovac\u00ed v\u00fdzvy.<\/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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tato 30denn\u00ed stravovac\u00ed v\u00fdzva nav\u017edy zm\u011bn\u00ed v\u00e1\u0161 pohled na j\u00eddlo. Nav\u00edc m\u016f\u017ee pomoci s hubnut\u00edm \u010di z\u00e1chvatovit\u00fdm p\u0159ej\u00edd\u00e1n\u00edm, proto\u017ee v\u00e1s nau\u010d\u00ed spr\u00e1vn\u011b j\u00edst. Tak co, p\u0159id\u00e1te se taky?<\/p>\n","protected":false},"author":100,"featured_media":253402,"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":[6477,6369,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-253333","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-dieta-cs","9":"tag-hubnuti","10":"tag-strava-cs","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>30denn\u00ed v\u00fdzva, kter\u00e1 v\u00e1m pom\u016f\u017ee trvale zhubnout a spr\u00e1vn\u011b j\u00edst - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak trvale zhubnout bez diet? Pom\u016f\u017ee 30denn\u00ed v\u00fdzva v podob\u011b mindful eating (v\u011bdom\u00e9 jeden\u00ed). Nau\u010dte se vn\u00edmat sign\u00e1ly t\u011bla a zbavte se tr\u00e1vic\u00edch obt\u00ed\u017e\u00ed.\" \/>\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\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"30denn\u00ed v\u00fdzva, kter\u00e1 v\u00e1m pom\u016f\u017ee trvale zhubnout a spr\u00e1vn\u011b j\u00edst - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak trvale zhubnout bez diet? Pom\u016f\u017ee 30denn\u00ed v\u00fdzva v podob\u011b mindful eating (v\u011bdom\u00e9 jeden\u00ed). Nau\u010dte se vn\u00edmat sign\u00e1ly t\u011bla a zbavte se tr\u00e1vic\u00edch obt\u00ed\u017e\u00ed.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-10T06:45:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/featured-33.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"30denn\u00ed v\u00fdzva, kter\u00e1 v\u00e1m pom\u016f\u017ee trvale zhubnout a spr\u00e1vn\u011b j\u00edst\",\"datePublished\":\"2021-05-10T06:45:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/\"},\"wordCount\":4068,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-33.png\",\"keywords\":[\"dieta\",\"hubnut\u00ed\",\"strava\",\"zdrav\u00fd \u017eivotn\u00ed styl\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00ed styl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/\",\"name\":\"30denn\u00ed v\u00fdzva, kter\u00e1 v\u00e1m pom\u016f\u017ee trvale zhubnout a spr\u00e1vn\u011b j\u00edst - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-33.png\",\"datePublished\":\"2021-05-10T06:45:00+00:00\",\"description\":\"Jak trvale zhubnout bez diet? 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