{"id":264537,"date":"2019-02-20T13:24:00","date_gmt":"2019-02-20T12:24:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=264537"},"modified":"2023-07-26T15:32:45","modified_gmt":"2023-07-26T13:32:45","slug":"jojo-efekt-a-ako-s-nim-bojovat","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/jojo-efekt-a-ako-s-nim-bojovat\/","title":{"rendered":"Jojo efekt a ako s n\u00edm bojova\u0165"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/jojo-efekt-a-ako-s-nim-bojovat\/#Co_je_jojo_efekt\" title=\"\u010co je jojo efekt?\">\u010co je jojo efekt?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/jojo-efekt-a-ako-s-nim-bojovat\/#Preco_vam_jojo_efekt_skodi\" title=\"Pre\u010do v\u00e1m jojo efekt \u0161kod\u00ed?\">Pre\u010do v\u00e1m jojo efekt \u0161kod\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/jojo-efekt-a-ako-s-nim-bojovat\/#Ako_bojovat_proti_jojo_efektu\" title=\"Ako bojova\u0165 proti jojo efektu?\">Ako bojova\u0165 proti jojo efektu?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Hore a dole a op\u00e4\u0165 hore.<\/strong> Ste u\u017e frustrovan\u00ed z toho, \u017ee va\u0161a <strong>v\u00e1ha sk\u00e1\u010de<\/strong> hore a dole \u010dastej\u0161ie ako hotelov\u00fd v\u00fd\u0165ah? Hovor\u00ed sa tomu <strong>jojo efekt<\/strong> a ka\u017ed\u00fd kto vysk\u00fa\u0161al niektor\u00fa z \u201c\u00fa\u010dinn\u00fdch\u201d di\u00e9t z \u010dasopisov, sa s n\u00edm u\u017e stretol.<strong> Pre\u010do je to tak?<\/strong> Ako bojova\u0165 s jojo efektom a raz a nav\u017edy schudn\u00fa\u0165, o tom si povieme v \u010dl\u00e1nku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jojo efekt sa nevyh\u00fdba <strong>mu\u017eom ani \u017een\u00e1m<\/strong>, mlad\u00fdm ani star\u0161\u00edm. A \u017eia\u013e, jojo efekt sa net\u00fdka len tuku na bruchu, ale ohrozuje aj <strong>zdravie<\/strong>. Nez\u00e1le\u017e\u00ed na tom, ak\u00fa di\u00e9tu dr\u017e\u00edte, <strong>\u010d\u00edsla<\/strong> hovoria rovnako. <strong>Di\u00e9ty nefunguj\u00fa<\/strong>. Teda nie z dlhodob\u00e9ho h\u013eadiska. Samozrejme, m\u00f4\u017eete v\u010faka di\u00e9te schudn\u00fa\u0165, ale o rok, alebo o dva je va\u0161a <strong>v\u00e1ha sp\u00e4\u0165<\/strong> a vy si l\u00e1mete hlavu nad t\u00fdm, pre\u010do si jojo efekt vybral pr\u00e1ve v\u00e1s.<\/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_jojo_efekt\"><\/span>\u010co je jojo efekt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Jojo efekt<\/strong>, alebo jojo di\u00e9ta je ve\u013emi \u010dastou situ\u00e1ciou, kedy po n\u00e1razovom schudnut\u00ed za\u010dnete nasp\u00e4\u0165 <strong>nabera\u0165 v\u00e1hu.<\/strong> Ak tento proces zopakujete viackr\u00e1t, stane sa z neho <strong>za\u010darovan\u00fd kruh<\/strong>, ktor\u00fd v\u00e1m s\u0165a\u017e\u00ed redukciu hmotnosti a sp\u00f4sob\u00ed celkov\u00fd negat\u00edvny dopad na v\u00e1\u0161 metabolizmus, zdravie a telo. <span style=\"color: #ff6600;\">[2]&nbsp; <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-944082420_1.jpg\" alt=\"Jojo efekt a ako s n\u00edm bojova\u0165\" width=\"843\" height=\"615\" title=\"Jojo efekt a ako s n\u00edm bojova\u0165\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3738,1562,8350,28792,44254,1731,5431,7067,44248,28778\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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=\"Preco_vam_jojo_efekt_skodi\"><\/span>Pre\u010do v\u00e1m jojo efekt \u0161kod\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysvetl\u00edme v\u00e1m to na jednotliv\u00fdch <strong>zdravotn\u00fdch \u0165a\u017ekostiach<\/strong>, ktor\u00e9 v\u00e1m jojo efekt m\u00f4\u017ee sp\u00f4sobi\u0165. Pre telo je toti\u017e <strong>ve\u013ek\u00fd \u0161ok<\/strong>, ak v priebehu kr\u00e1tkeho \u010dasu zhod\u00edte kilogramy a do roka s\u00fa sp\u00e4\u0165, \u010dasto aj s pr\u00eddavkom. Pre\u010d\u00edtajte si v\u0161etk\u00fdch <strong>6 mo\u017en\u00fdch negat\u00edvnych<\/strong> \u00fa\u010dinkov jojo efektu.<\/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\">1. Sp\u00f4sobuje zv\u00fd\u0161en\u00fa chu\u0165 do jedla<\/h3>\n\n\n\n<p>Tukov\u00e9 bunky vyr\u00e1baj\u00fa <strong>horm\u00f3n lept\u00edn<\/strong>, ktor\u00fd komunikuje s mozgom a posiela mu sign\u00e1ly o tom, \u017ee telo m\u00e1 dostatok z\u00e1sob a mozog si to prelo\u017e\u00ed <strong>pocitom s\u00fdtosti<\/strong>. Ak schudnete, str\u00e1cate tuk a menej tuku znamen\u00e1 aj <strong>menej lept\u00ednu<\/strong>. A to je d\u00f4vodom, pre\u010do po\u010das di\u00e9t poci\u0165ujeme <strong>hlad.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navy\u0161e, telo spomal\u00ed v\u0161etky procesy, aby si <strong>uchovalo energiu<\/strong>, a preto v \u010dase, ke\u010f prestanete di\u00e9tova\u0165, m\u00e1te <strong>nadmern\u00fd apet\u00edt<\/strong>, ale spa\u013eujete len minimum kal\u00f3ri\u00ed. To je \u010diasto\u010dne d\u00f4vodom, pre\u010do po nieko\u013ek\u00fdch cykloch jojo di\u00e9ty m\u00f4\u017eete o\u010dak\u00e1va\u0165<strong> v\u00e1hu vy\u0161\u0161iu<\/strong>, ako ke\u010f ste di\u00e9tova\u0165 za\u010dali. <span style=\"color: #ff6600;\">[1]<\/span> Pozrime sa v\u0161ak na \u010d\u00edsla. \u013dudia, ktor\u00ed v kr\u00e1tkom \u010dase schudli, do jedn\u00e9ho roka op\u00e4tovne <strong>pribrali 30 a\u017e 65 %<\/strong> svojej p\u00f4vodnej v\u00e1hy. <span style=\"color: #ff6600;\">[3] <\/span>Navy\u0161e,<strong> jedna z troch os\u00f4b<\/strong> na di\u00e9te, naberie e\u0161te viac kilogramov, ako mala na za\u010diatku di\u00e9ty.<span style=\"color: #ff6600;\"> [4]&nbsp; &nbsp; <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-917892538.jpg\" alt=\"Jojo efekt sp\u00f4sobuje zdravotn\u00e9 probl\u00e9my aj prejedanie sa\" width=\"843\" height=\"562\" title=\"Jojo efekt sp\u00f4sobuje zdravotn\u00e9 probl\u00e9my aj prejedanie sa\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zapr\u00ed\u010di\u0148uje vy\u0161\u0161\u00ed podiel tuku a menej svalov<\/h3>\n\n\n\n<p>V \u010dase <strong>jojo efektu<\/strong>, ke\u010f op\u00e4tovne naber\u00e1te v\u00e1hu, <strong>tuk sa na v\u00e1s prilep\u00ed<\/strong> r\u00fdchlej\u0161ie ako svaly. To sp\u00f4sob\u00ed, \u017ee percento tuku pri jojo efekte rastie a\u017e <strong>dvojn\u00e1sobne<\/strong>. Jedna anal\u00fdza v\u00fdskumov potvrdila, \u017ee <strong>11 z 19 \u0161t\u00fadi\u00ed<\/strong> dok\u00e1zalo predispoz\u00edciu zv\u00fd\u0161en\u00e9ho mno\u017estva tuku, najm\u00e4 na bruchu, ako n\u00e1sledok<strong> jojo di\u00e9ty.<\/strong> <span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druh\u00fd probl\u00e9m je, \u017ee zatia\u013e \u010do po\u010das di\u00e9ty zhadzujete prebyto\u010dn\u00e9 kilogramy, str\u00e1cate <strong>nielen tuk, ale aj svaly. <\/strong><span style=\"color: #ff6600;\">[7]<\/span> Ak po di\u00e9te naberiete v\u00e1hu sp\u00e4\u0165, tuk nadobudnete <strong>omnoho \u013eah\u0161ie<\/strong>, \u010do vedie k v\u00e4\u010d\u0161ej strate svalstva v priebehu \u010dasu.To ide ruka v ruke s <strong>oslaben\u00edm<\/strong> va\u0161ej fyzickej kond\u00edcie a sily. <span style=\"color: #ff6600;\">[8] <\/span>Ak tento kruh <strong>di\u00e9ta-priberanie<\/strong> budete neust\u00e1le opakova\u0165, naberiete trikr\u00e1t to\u013eko kilogramov, ktor\u00e9 bude tvori\u0165 <strong>sam\u00fd tuk<\/strong> a minimum svalov. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preto je ve\u013emi d\u00f4le\u017eit\u00e9 pri chudnut\u00ed aj <strong>cvi\u010di\u0165<\/strong>. Vhodn\u00fd <strong>silov\u00fd tr\u00e9ning<\/strong> na posilnenie svalstva je ide\u00e1lnou vo\u013ebou v kombin\u00e1ci\u00ed s <strong>kardio<\/strong> tr\u00e9ningom. Cvi\u010denie signalizuje telu, aby podporovalo <strong>rast svalstva<\/strong>, napriek tomu, \u017ee tuk z tela sa postupne str\u00e1ca. <span style=\"color: #ff6600;\">[9] <\/span>Netreba zab\u00fada\u0165 ani na to, \u017ee v priebehu chudnutia, sa v tele zv\u00fd\u0161i potreba <a title=\"Prote\u00edny, bielkoviny, GymBeam\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00ednov<\/a>. Preto by ste mali siahnu\u0165 po kvalitn\u00fdch <strong>zdrojoch bielkov\u00edn<\/strong>, ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 redukova\u0165 stratu svalstva.<span style=\"color: #ff6600;\"> [10] [11]<\/span> Vhodn\u00e9 prote\u00ednov\u00e9 suplementy pri <strong>redukcii hmotnosti<\/strong> n\u00e1jdete <a title=\"Ako si vybra\u0165 prote\u00edn?\" href=\"https:\/\/gymbeam.sk\/blog\/aky-protein-si-vybrat-srvatkovy-koncentrat-izolat-alebo-hydrolyzat\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">v \u010dl\u00e1nku o v\u00fdbere prote\u00ednu<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-864383790.jpg\" alt=\"Pri chudnut\u00ed a redukcii hmotnosti je potrebn\u00fd silov\u00fd aj kardio tr\u00e9ning\" width=\"843\" height=\"562\" title=\"Pri chudnut\u00ed a redukcii hmotnosti je potrebn\u00fd silov\u00fd aj kardio tr\u00e9ning\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zvy\u0161uje riziko kardiovaskul\u00e1rnych chor\u00f4b<\/h3>\n\n\n\n<p>U\u017e nieko\u013eko kilogramov navy\u0161e m\u00f4\u017ee vo va\u0161om tele sp\u00f4sobi\u0165 <strong>obrovsk\u00e9 zmeny.<\/strong> Budete n\u00e1chylnej\u0161\u00ed na z\u00e1paly, ktor\u00e9 norm\u00e1lne pom\u00e1haj\u00fa <strong>bojova\u0165 proti chorob\u00e1m<\/strong>&nbsp;a infekci\u00e1m, \u010do m\u00f4\u017ee vies\u0165 k po\u0161kodeniu srdca a rezistencii inzul\u00ednu. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neust\u00e1le zmeny v\u00e1hy s\u00fa sp\u00e1jan\u00e9 aj so <strong>zu\u017eovan\u00edm tepien<\/strong>. <span style=\"color: #ff6600;\">[12] <\/span>Naberanie v\u00e1hy, e\u0161te viac ako samotn\u00e1 nadv\u00e1ha, <strong>zvy\u0161uje riziko<\/strong> srdcov\u00fdch ochoren\u00ed. <span style=\"color: #ff6600;\">[14]<\/span> Vzh\u013eadom na \u0161t\u00fadiu s <strong>9 509 dospel\u00fdmi,<\/strong> zvy\u0161uj\u00face sa riziko kardiovaskul\u00e1rnych ochoren\u00ed priamo z\u00e1vis\u00ed od <strong>hmotnostn\u00fdch skokov<\/strong> vo va\u0161ej v\u00e1he. \u010c\u00edm viac kilogramov strat\u00edte a naberiete prostredn\u00edctvom jojo efektu, t\u00fdm <strong>v\u00e4\u010d\u0161iemu riziku<\/strong> sa vystavujete. <span style=\"color: #ff6600;\">[15] <\/span>Anal\u00fdza p\u00e1r \u0161t\u00fadi\u00ed tie\u017e potvrdila, \u017ee <strong>ve\u013ek\u00e9 rozdiely<\/strong> v hmotnosti v priebehu \u010dasu zdvojn\u00e1sobili <strong>pravdepodobnos\u0165 \u00famrtia<\/strong> na srdcov\u00e9 poruchy. <span 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<h3 class=\"wp-block-heading\">4. M\u00f4\u017ee privodi\u0165 diabetes typu 2<\/h3>\n\n\n\n<p>Ka\u017ed\u00e1 f\u00e1za chudnutia a priberania ovplyv\u0148uje aj <strong>horm\u00f3ny<\/strong>, konkr\u00e9tne stresov\u00fd horm\u00f3n <strong>kortizol<\/strong>. Zv\u00fd\u0161en\u00e1 hladina kortizolu podporuje ukladanie<strong> tuku okolo brucha<\/strong>, \u010do zvy\u0161uje riziko cukrovky aj poruchy srdca. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bru\u0161n\u00fd tuk je sp\u00e1jan\u00fd s <strong>diabetes<\/strong> \u010dastej\u0161ie, ako tuk v oblasti n\u00f4h, bokov alebo r\u00fak. Av\u0161ak priamy s\u00favis jojo efektu a cukrovky <strong>nepreuk\u00e1zali<\/strong> v\u0161etky v\u00fdskumy rovnako. Prierez \u0161t\u00fadiami pouk\u00e1zal na fakt, \u017ee predispoz\u00edciu na diabetes typu 2 potvrdili <strong>4 zo 17 \u0161t\u00fadi\u00ed. <\/strong><span style=\"color: #ff6600;\">[17] [18]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-503865898_2.jpg\" alt=\"Jojo efekt je n\u00e1sledok jojo di\u00e9ty a zapr\u00ed\u010di\u0148uje mnoh\u00e9 ochorenia\" width=\"843\" height=\"562\" title=\"Jojo efekt je n\u00e1sledok jojo di\u00e9ty a zapr\u00ed\u010di\u0148uje mnoh\u00e9 ochorenia\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Je pr\u00ed\u010dinou vysok\u00e9ho krvn\u00e9ho tlaku<\/h3>\n\n\n\n<p>Naberanie v\u00e1hy, vr\u00e1tane <strong>zvy\u0161ovania hmotnosti<\/strong> ako d\u00f4sledku jojo efektu, vedie k vysok\u00e9mu krvn\u00e9mu tlaku. \u010co je ale hor\u0161ie, jojo efekt m\u00f4\u017ee zablokova\u0165 <strong>zdrav\u00fd \u00fa\u010dinok<\/strong> \u00fabytku hmotnosti na krvn\u00fd tlak v bud\u00facnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160t\u00fadia na<strong> 66 dospel\u00fdch<\/strong> osob\u00e1ch zistila, \u017ee t\u00ed, ktor\u00ed vo\u013eakedy dr\u017eali jojo di\u00e9tu mali <strong>men\u0161\u00ed \u00faspech<\/strong> pri ust\u00e1len\u00ed krvn\u00e9ho tlaku po\u010das redukcie hmotnosti. <span style=\"color: #ff6600;\">[22]<\/span> Dlhotrvaj\u00faca \u0161t\u00fadia v\u0161ak tvrd\u00ed, \u017ee tento efekt sa m\u00f4\u017ee <strong>po 15 rokoch<\/strong> strati\u0165, \u010do znamen\u00e1, \u017ee nezmyseln\u00e9 <strong>di\u00e9tovanie v mladosti<\/strong> mo\u017eno nepoc\u00edtime na zdrav\u00ed v strednom veku. <span style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Sp\u00f4sobuje frustr\u00e1ciu<\/h3>\n\n\n\n<p>M\u00f4\u017ee by\u0165 ve\u013emi frustruj\u00face vidie\u0165, \u017ee v\u0161etka \u0165a\u017ek\u00e1 pr\u00e1ca a <strong>odriekanie<\/strong>, s\u00fa po di\u00e9te pre\u010d a jedin\u00e9 \u010do v\u00e1s neopustilo je<strong> jojo efekt<\/strong>. Faktom je, \u017ee \u013eudia, ktor\u00ed <strong>na vlastnej ko\u017ei<\/strong> za\u017eili jojo efekt s\u00fa pod\u013ea v\u00fdskumu nespokojn\u00ed so svojim \u017eivotom a zdrav\u00edm. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea \u010fal\u0161ieho v\u00fdskumu v\u0161ak jojo efekt <strong>nie je sp\u00e1jan\u00fd<\/strong> s depresiami, \u010di sebapo\u0161kodzovan\u00edm alebo negat\u00edvnymi osobnostn\u00fdmi javmi.<span style=\"color: #ff6600;\"> [13]<\/span> Preto, ak ste aj mali v minulosti probl\u00e9my s jojo efektom, <strong>nedovo\u013ete,<\/strong> aby ste sa kv\u00f4li tomu c\u00edtili frustrovan\u00ed. Mo\u017eno ste v minulosti vysk\u00fa\u0161ali p\u00e1r di\u00e9t, ktor\u00e9 <strong>ne\u00fa\u010dinkovali<\/strong>, ale neberte to ako va\u0161e osobn\u00e9 zlyhanie. Znamen\u00e1 to, \u017ee je \u010das postavi\u0165 sa jojo efektu a <strong>zabojova\u0165.&nbsp; &nbsp; <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_bojovat_proti_jojo_efektu\"><\/span>Ako bojova\u0165 proti jojo efektu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak raz odstr\u00e1nite zo svojej stravy tuky, inokedy sacharidy a potom pre zmenu bielkoviny, va\u0161e telo sa c\u00edti <strong>ako na koloto\u010di<\/strong>. \u010c\u00edm v\u00e4\u010d\u0161\u00ed extr\u00e9m podstupujete, t\u00fdm <strong>v\u00e4\u010d\u0161\u00edm probl\u00e9mom<\/strong> sa vystavujete. Pokia\u013e va\u0161a strava nie je <strong>nutri\u010dne bohat\u00e1<\/strong>, neposkytuje v\u00e1m v\u0161etky potrebn\u00e9 \u017eiviny a to m\u00f4\u017ee vies\u0165 k spom\u00ednan\u00fdm <strong>zdravotn\u00fdm probl\u00e9mom<\/strong> a jojo efektu. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odborn\u00edci sa ale jednozna\u010dne <strong>nezhoduj\u00fa<\/strong> na tom, \u010do jojo efekt znamen\u00e1 pre zdravie z dlhodob\u00e9ho h\u013eadiska. Niektor\u00ed hovoria, \u017ee o ni\u010d nejde, in\u00ed, \u017ee <strong>ohrozuje v\u0161etko<\/strong>, od kost\u00ed a\u017e po vznik cukrovky \u010di kardiovaskul\u00e1rne ochorenia. Ide o <strong>komplikovan\u00fa t\u00e9mu<\/strong>, ale jedno je ist\u00e9. Ak ste sa zasekli v jojo efekte, nie\u010do nefunguje tak, ako m\u00e1 a je \u010das n\u00e1js\u0165 <strong>zdrav\u00fa cestu<\/strong> ako schudn\u00fa\u0165.<strong> Ako na to?<\/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\">1. Zme\u0148te kr\u00e1tkodob\u00e9 pl\u00e1ny na dlhodob\u00e9<\/h3>\n\n\n\n<p>Di\u00e9ty funguj\u00fa na<strong> pravidl\u00e1ch<\/strong> stanoven\u00fdch na ur\u010dit\u00fa dobu. Zvy\u010dajne sa ich m\u00e1te dr\u017ea\u0165 dovtedy, k\u00fdm sa v\u00e1m podar\u00ed <strong>schudn\u00fa\u0165<\/strong>. Di\u00e9ty v\u00e1s tak dostan\u00fa <strong>do kr\u00e1tkodob\u00e9ho myslenia<\/strong>, a ke\u010f v\u010faka nim dosiahnete svoj cie\u013e, nem\u00e1te u\u017e kam smerova\u0165. Preto si na \u00favod mus\u00edte polo\u017ei\u0165 ot\u00e1zku, pre\u010do ste sa rozhodli dr\u017ea\u0165 di\u00e9tu. <strong>Chcete by\u0165 zdrav\u0161\u00ed? Chcete schudn\u00fa\u0165? <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etko je o zmene <strong>stravovania<\/strong> a <strong>pravidelnom cvi\u010den\u00ed.<\/strong> Obe tieto podmienky s\u00fa dia\u013ekov\u00fdm behom, <strong>nie \u0161printom<\/strong>, preto aj va\u0161e myslenie a pl\u00e1novanie zmien by malo by\u0165 pripraven\u00e9 na <strong>dlhodob\u00e9 ciele<\/strong> a \u010dasto celo\u017eivotn\u00fa cestu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/51964367_2073540712736577_3139722351524970496_o.jpg\" alt=\"Jojo efekt a jojo di\u00e9tu poraz\u00edte zdrav\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom a posil\u0148ovan\u00edm\" width=\"843\" height=\"562\" title=\"Jojo efekt a jojo di\u00e9tu poraz\u00edte zdrav\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom a posil\u0148ovan\u00edm\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Dajte si mal\u00e9 realistick\u00e9 ciele<\/h3>\n\n\n\n<p>Zvo\u013ete si mal\u00e9, <strong>realistick\u00e9 ciele,<\/strong> ktor\u00e9 zvl\u00e1dnete dodr\u017ea\u0165. Namiesto <strong>m\u00ednus 3 kilogramov<\/strong> za t\u00fd\u017ede\u0148, si zvo\u013ete ako cie\u013e schudn\u00fa\u0165 <strong>pol kila t\u00fd\u017edenne<\/strong>. Podrobne si napl\u00e1nujte, ako to chcete dosiahnu\u0165. Sp\u00ed\u0161te si <strong>jed\u00e1lni\u010dek<\/strong> a vopred si v\u0161etko nak\u00fapte. <strong>Za\u010dnite postupne<\/strong> a pomaly si prid\u00e1vajte viac cie\u013eov. Je toti\u017e jednoduch\u0161ie ma\u0165 <strong>motiv\u00e1ciu,<\/strong> ke\u010f ste pripraven\u00ed na \u00faspech. Ak\u00e9 ciele by ste si mali da\u0165?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pon\u00fakame v\u00e1m p\u00e1r <strong>zau\u017e\u00edvan\u00fdch pravidiel<\/strong>, ktor\u00e9 vyplynuli zo \u0161t\u00fadie <strong>120 000 dospel\u00fdch \u013eud\u00ed<\/strong>, ktor\u00fdm sa podarilo<strong> schudn\u00fa\u0165 a udr\u017ea\u0165<\/strong> si v\u00e1hu v priebehu rokov.&nbsp;Patr\u00ed tam <span style=\"color: #ff6600;\">[19]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Zdrav\u00e9 stravovanie<\/strong>: ovocie, zelenina, jogurty, orie\u0161ky<\/li><li><strong>Vyh\u00fdbanie sa sma\u017een\u00fdm jedl\u00e1m:<\/strong> \u017eiadne vypr\u00e1\u017ean\u00e9 jedl\u00e1, hranol\u010deky ani chipsy<\/li><li><strong>Obmedzenie \u0161krobov\u00fdch pokrmov:<\/strong> len kontrolovan\u00e9 mno\u017estvo zemiakov<\/li><li><strong>Cvi\u010denie:<\/strong> poctiv\u00fd a pravideln\u00fd tr\u00e9ning alebo fyzick\u00e1 aktivita, ktor\u00e1 v\u00e1s bude bavi\u0165 dlhodobo<\/li><li><strong>Sp\u00e1nok:<\/strong> aspo\u0148 6 a\u017e 8 hod\u00edn sp\u00e1nku po\u010das noci<\/li><li><strong>Menej telev\u00edzie:<\/strong> eliminovanie \u010dasu str\u00e1ven\u00e9ho pri telev\u00edzore na 10 hod\u00edn t\u00fd\u017edenne<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zme\u0148te svoj \u017eivotn\u00fd \u0161t\u00fdl<\/h3>\n\n\n\n<p>\u0160t\u00fadia na <strong>439 \u017een\u00e1ch<\/strong> s nadv\u00e1hou potvrdila, \u017ee zmena \u017eivotn\u00e9ho \u0161t\u00fdlu m\u00f4\u017ee by\u0165 efekt\u00edvna na <strong>redukciu tuku<\/strong> aj u os\u00f4b, ktor\u00e9 maj\u00fa sk\u00fasenos\u0165 s jojo efektom a di\u00e9tovan\u00edm. <span style=\"color: #ff6600;\">[20]<\/span> Berte to ako povzbudenie, \u017ee <strong>napriek di\u00e9tovaniu<\/strong> a jojo efektu, dok\u00e1\u017eete schudn\u00fa\u0165. Sta\u010d\u00ed zmeni\u0165 stravovacie n\u00e1vyky, postupne za\u010da\u0165 \u0161portova\u0165, vyh\u00fdba\u0165 sa <strong>nezdrav\u00fdm zlozvykom<\/strong> a podar\u00ed sa to aj v\u00e1m. Za\u010da\u0165 m\u00f4\u017eete u\u017e t\u00fdm, \u017ee si napl\u00e1nujete<strong> varenie<\/strong> z na\u0161ich <a title=\"Fitness recepty GymBeam\" href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> fitness receptov<\/a>.<\/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. Nestresujte pre ka\u017ed\u00fa kal\u00f3riu<\/h3>\n\n\n\n<p>\u00c1no, zmyslom di\u00e9ty je<strong> redukova\u0165 kilogram<\/strong>y t\u00fdm, \u017ee si kontrolujete pr\u00edjem a v\u00fddaj kal\u00f3ri\u00ed. To je na za\u010diatku ve\u013emi <strong>n\u00e1ro\u010dn\u00e9<\/strong>, preto\u017ee sa neust\u00e1le kontrolujete, a napriek tomu <strong>nevid\u00edte \u017eiadne v\u00fdsledky.<\/strong> Aj ke\u010f rob\u00edte v\u0161etko spr\u00e1vne, va\u0161a v\u00e1ha m\u00f4\u017ee po\u010das d\u0148a<strong> kol\u00edsa\u0165<\/strong>, r\u00e1no budete v\u00e1\u017ei\u0165 menej ako po obede. Va\u0161a hmotnos\u0165 bude z\u00e1visie\u0165 aj od <strong>stavu hydrat\u00e1cie<\/strong> a mnoh\u00fdch \u010fal\u0161\u00edch faktorov. <strong>Nepanik\u00e1rte<\/strong>. Spome\u0148te si na fakt, \u017ee ak budete pr\u00edli\u0161ne sledova\u0165 svoj kalorick\u00fd pr\u00edjem, budete pod <strong>vy\u0161\u0161\u00edm stresom<\/strong>, \u010do vedie k zv\u00fd\u0161enej hladine <strong>kortizolu<\/strong>, ktor\u00fd sp\u00f4sobuje <strong>prejedanie sa<\/strong>. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Namiesto str\u00e1\u017eenia ka\u017edej kal\u00f3rie myslite na to, ako v\u00e1m zdrav\u00e1 strava a cvi\u010denie <strong>priaznivo ovplyv\u0148uje zdravie<\/strong>. Budete ma\u0165 viac energie a sily, preto by ste si mali v\u0161\u00edma\u0165 aj <strong>mal\u00e9 pozit\u00edvne \u00fa\u010dinky<\/strong> v\u00e1\u0161ho nov\u00e9ho zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu.<\/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\">5. Podpora okolia je d\u00f4le\u017eit\u00e1<\/h3>\n\n\n\n<p>Nie je to len o va\u0161ej <strong>silnej v\u00f4li.<\/strong> Pode\u013ete sa o svoje pl\u00e1ny s <strong>najbli\u017e\u0161\u00edmi<\/strong>, ktor\u00ed v\u00e1s ur\u010dite podporia. M\u00f4\u017eete tie\u017e zapoji\u0165 \u013eud\u00ed z online komunity a pom\u00f4c\u0165 v\u00e1m vedia aj r\u00f4zne <strong>aplik\u00e1cie alebo str\u00e1nky<\/strong>, o ktor\u00fdch sa do\u010d\u00edtate v na\u0161om <a title=\"8 najlep\u0161\u00edch webov a fitness aplik\u00e1ci\u00ed\" href=\"https:\/\/gymbeam.sk\/blog\/8-aplikacii-do-mobilu-a-stranok-pre-fitness-motivaciu-a-lepsi-vykon\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u010dl\u00e1nku o najlep\u0161\u00edch weboch a aplik\u00e1ci\u00e1ch vo fitness<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/51477466_2073526009404714_8365239783022133248_n.jpg\" alt=\"Bojujte proti jojo efektu s podporou priate\u013eov a okolia\" width=\"843\" height=\"690\" title=\"Bojujte proti jojo efektu s podporou priate\u013eov a okolia\"\/><\/figure><\/div>\n\n\n\n<p>Ak zdie\u013eate so svojim zn\u00e1mymi a priate\u013emi va\u0161u stravu, recepty aj progress, budete neust\u00e1le <strong>motivovan\u00ed zlep\u0161ova\u0165 sa<\/strong>. Z\u00e1rove\u0148 m\u00e1te men\u0161iu \u0161ancu, \u017ee z\u00eddete z cesty a pod\u013eahnete <strong>poku\u0161eniu<\/strong>. Dr\u017e\u00edme v\u00e1m prsty v <strong>boji s jojo efektom<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za\u017eili ste jojo efekt na vlastnej ko\u017ei?<\/strong> Nap\u00ed\u0161te n\u00e1m, ako sa v\u00e1m podarilo vyhra\u0165 nad za\u010darovan\u00fdm kruhom priberania a chudnutia a <strong>in\u0161pirujte tak aj ostatn\u00fdch<\/strong>. Podporte \u010dl\u00e1nok <strong>zdie\u013ean\u00edm,<\/strong> ak si mysl\u00edte, \u017ee aj \u013eudia vo va\u0161om okol\u00ed by mali vymeni\u0165 neefekt\u00edvne di\u00e9ty za zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl.<\/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\/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\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>Jojo efekt je n\u00e1sledok jojo di\u00e9ty, ktor\u00fd m\u00f4\u017ee sp\u00f4sobi\u0165 zdravotn\u00e9 a psychick\u00e9 choroby. Vyvarujte sa mu v\u010faka zmene \u017eivotn\u00e9ho \u0161t\u00fdlu a zdravej redukcii hmotnosti.<\/p>\n","protected":false},"author":25,"featured_media":109425,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6067,6073,6117],"filter_section":[],"filter_attribute":[13034],"class_list":{"0":"post-264537","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-dieta","10":"tag-metabolizmus","11":"tag-vaha","12":"filter_attribute-zaklady-chudnutia","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jojo efekt a ako s n\u00edm bojova\u0165 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jojo efekt je n\u00e1sledok jojo di\u00e9ty, ktor\u00fd m\u00f4\u017ee sp\u00f4sobi\u0165 zdravotn\u00e9 a psychick\u00e9 choroby. 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