{"id":284043,"date":"2021-07-30T22:00:31","date_gmt":"2021-07-30T20:00:31","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=284043"},"modified":"2024-06-04T14:56:31","modified_gmt":"2024-06-04T12:56:31","slug":"15-dovodov-ktore-brania-v-chudnuti","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/","title":{"rendered":"15 d\u00f4vodov, ktor\u00e9 br\u00e1nia v chudnut\u00ed"},"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\/15-dovodov-ktore-brania-v-chudnuti\/#Klucom_k_uspechu_je_kaloricky_deficit\" title=\"K\u013e\u00fa\u010dom k \u00faspechu je kalorick\u00fd deficit&nbsp;\">K\u013e\u00fa\u010dom k \u00faspechu je kalorick\u00fd deficit&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.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/#15_dovodov_preco_chudnutie_nefunguje\" title=\"15 d\u00f4vodov, pre\u010do chudnutie nefunguje&nbsp;\">15 d\u00f4vodov, pre\u010do chudnutie nefunguje&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/#1_Snazite_sa_pretrenovat_zle_zostaveny_jedalnicek\" title=\"1. Sna\u017e\u00edte sa pretr\u00e9nova\u0165 zle zostaven\u00fd jed\u00e1lni\u010dek\">1. Sna\u017e\u00edte sa pretr\u00e9nova\u0165 zle zostaven\u00fd jed\u00e1lni\u010dek<\/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.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/#2_Zle_meriate_svoj_pokrok\" title=\"2. Zle meriate svoj pokrok\">2. Zle meriate svoj pokrok<\/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.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/#3_Jete_privela_kalorii\" title=\"3. Jete prive\u013ea kal\u00f3ri\u00ed\">3. Jete prive\u013ea kal\u00f3ri\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/#4_Zle_ratate_vase_kalorie\" title=\"4. Zle r\u00e1tate va\u0161e kal\u00f3rie\">4. Zle r\u00e1tate va\u0161e kal\u00f3rie<\/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.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/#5_Mate_nedostatocny_prijem_bielkovin\" title=\"5. M\u00e1te nedostato\u010dn\u00fd pr\u00edjem bielkov\u00edn\">5. M\u00e1te nedostato\u010dn\u00fd pr\u00edjem bielkov\u00edn<\/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.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/#6_Vas_trening_nie_je_dostatocny\" title=\"6. V\u00e1\u0161 tr\u00e9ning nie je dostato\u010dn\u00fd\">6. V\u00e1\u0161 tr\u00e9ning nie je dostato\u010dn\u00fd<\/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.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/#7_Mate_nedostatok_prirodzeneho_pohybu_pocas_dna\" title=\"7. M\u00e1te nedostatok prirodzen\u00e9ho pohybu po\u010das d\u0148a\">7. M\u00e1te nedostatok prirodzen\u00e9ho pohybu po\u010das d\u0148a<\/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.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/#8_Spanok_je_pre_vas_zbytocnym_luxusom\" title=\"8. Sp\u00e1nok je pre v\u00e1s zbyto\u010dn\u00fdm luxusom\">8. Sp\u00e1nok je pre v\u00e1s zbyto\u010dn\u00fdm luxusom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/#9_Pocas_vikendov_ste_ako_utrhnuti_z_retaze\" title=\"9. Po\u010das v\u00edkendov ste ako utrhnut\u00ed z re\u0165aze\">9. Po\u010das v\u00edkendov ste ako utrhnut\u00ed z re\u0165aze<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/#10_Nedavate_si_pozor_na_tekute_kalorie\" title=\"10. Ned\u00e1vate si pozor na tekut\u00e9 kal\u00f3rie\">10. Ned\u00e1vate si pozor na tekut\u00e9 kal\u00f3rie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/#11_Tocite_sa_v_kruhu_nezmyselnych_diet\" title=\"11. To\u010d\u00edte sa v kruhu nezmyseln\u00fdch di\u00e9t\">11. To\u010d\u00edte sa v kruhu nezmyseln\u00fdch di\u00e9t<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/#12_Jete_vela_rafinovanych_sacharidov_a_vysoko_priemyselne_spracovanych_potravin\" title=\"12. Jete ve\u013ea rafinovan\u00fdch sacharidov a vysoko priemyselne spracovan\u00fdch potrav\u00edn\">12. Jete ve\u013ea rafinovan\u00fdch sacharidov a vysoko priemyselne spracovan\u00fdch potrav\u00edn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/#13_Chcete_vsetko_alebo_nic\" title=\"13. Chcete v\u0161etko alebo ni\u010d\">13. Chcete v\u0161etko alebo ni\u010d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/#14_Nemate_podporu_okolia\" title=\"14. Nem\u00e1te podporu okolia\">14. Nem\u00e1te podporu okolia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/#15_Zdravotne_tazkosti\" title=\"15. Zdravotn\u00e9 \u0165a\u017ekosti\">15. Zdravotn\u00e9 \u0165a\u017ekosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.sk\/blog\/15-dovodov-ktore-brania-v-chudnuti\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>My\u0161lienka schudn\u00fa\u0165 a zmeni\u0165 svoju postavu k lep\u0161iemu mnoh\u00fdm z n\u00e1s nie je cudzia. Kone\u010dne pri\u0161iel rad aj na v\u00e1s a urobili ste dlho odkladan\u00e9 rozhodnutie. Va\u0161im cie\u013eom je schudn\u00fa\u0165 zop\u00e1r k\u00edl a nielen vyzera\u0165, ale hlavne c\u00edti\u0165 sa lep\u0161ie. Prv\u00e9 kroky s\u00fa pln\u00e9 obrovsk\u00e9ho nad\u0161enia, ktor\u00e9 zdie\u013eate na soci\u00e1lnych sie\u0165ach v podobe fotky z gymu e\u0161te sk\u00f4r, ne\u017e dorazia v\u00fdsledky. Odv\u00e1\u017eili ste sa, pre\u010d\u00edtali ste si zop\u00e1r \u010dl\u00e1nkov o cvi\u010den\u00ed, zriekli sa ve\u010der\u00ed v McDonalde a prv\u00fd t\u00fd\u017ede\u0148 mak\u00e1te ako o \u017eivot.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po siedmych d\u0148och sa znova postav\u00edte na v\u00e1hu a zist\u00edte, \u017ee v\u00fdsledn\u00e9 \u010d\u00edslo nie je v\u00f4bec tak\u00e9, ak\u00e9 ste o\u010dak\u00e1vali. Pr\u00edpadne sa v\u00e1m mo\u017eno darilo viac a schudli ste nejak\u00e9 to kilo po\u010das prv\u00e9ho mesiaca. Potom sa v\u0161ak cel\u00fd proces akosi zastavil. Faktom zost\u00e1va, \u017ee k\u013e\u00fa\u010dom k \u00fabytku hmotnosti je pravideln\u00e1 fyzick\u00e1 aktivita a kalorick\u00fd deficit. To m\u00f4\u017eeme dosiahnu\u0165 ni\u017e\u0161\u00edm pr\u00edjmom energie a v\u00e4\u010d\u0161\u00edm mno\u017estvom fyzickej aktivity. Existuje v\u0161ak nieko\u013eko faktorov, ktor\u00e9 v\u00e1m snahu m\u00f4\u017eu pokazi\u0165. Ak teda m\u00e1te pocit, \u017ee cesta za vysnenou hmotnos\u0165ou nejde pod\u013ea va\u0161ich predst\u00e1v, po\u010fte so mnou odhali\u0165 d\u00f4vody, pre\u010do sa to vlastne deje. Z\u00e1rove\u0148 sa pozrieme aj na to, ako jednotliv\u00e9 probl\u00e9my vyrie\u0161i\u0165. Preto\u017ee najd\u00f4le\u017eitej\u0161ie v celom procese je &#8211; nevzda\u0165 sa!<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Klucom_k_uspechu_je_kaloricky_deficit\"><\/span>K\u013e\u00fa\u010dom k \u00faspechu je kalorick\u00fd deficit&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kal\u00f3rie v jedle dod\u00e1vaj\u00fa telu <strong>energiu potrebn\u00fa na pre\u017eitie.<\/strong> Akon\u00e1hle nie\u010do zjete, va\u0161e telo to rozklad\u00e1, aby uvo\u013enilo energiu na okam\u017eit\u00e9 pou\u017eitie alebo ju uskladnilo na nesk\u00f4r. Deje sa tak v z\u00e1vislosti od toho, \u010do v danom okamihu potrebujete. Aby ste si udr\u017eali svoju v\u00e1hu, je <strong>nutn\u00e9 prija\u0165 ur\u010dit\u00e9 mno\u017estvo kal\u00f3ri\u00ed. <\/strong>Ak chcete, aby va\u0161a v\u00e1ha klesla, mus\u00edte sa <strong>dosta\u0165 do kalorick\u00e9ho deficitu.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To znamen\u00e1, \u017ee skonzumujete menej kal\u00f3ri\u00ed ne\u017e je nutn\u00e9 k tomu, aby ste zostali na va\u0161ej s\u00fa\u010dasnej hmotnosti. V tomto pr\u00edpade sa va\u0161e telo uch\u00fdli k <strong>spa\u013eovaniu ulo\u017een\u00fdch kal\u00f3ri\u00ed na energiu,<\/strong> v\u010faka \u010domu chudnete. Pr\u00edjem energie pre vytvorenie kalorick\u00e9ho deficitu sa u ka\u017ed\u00e9ho \u010dloveka l\u00ed\u0161i. Konkr\u00e9tna hodnota z\u00e1vis\u00ed od viacer\u00fdch faktorov. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vypo\u010d\u00edta\u0165 kalorick\u00fd deficit si m\u00f4\u017eete aj pomocou na\u0161ej <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Online kalkula\u010dky energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn.<\/strong><\/a> Ak sa chcete o kalorickom deficite dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalorick\u00fd deficit: Ako chudn\u00fa\u0165 a ma\u0165 aj svoj vlastn\u00fd \u017eivot.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/08\/MG_7391-__A-1124x749.jpg\" alt=\"K\u013e\u00fa\u010dom k \u00faspechu je kalorick\u00fd deficit \" class=\"wp-image-284220\" style=\"width:843px;height:562px\" title=\"K\u013e\u00fa\u010dom k \u00faspechu je kalorick\u00fd deficit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/MG_7391-__A-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/MG_7391-__A-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/MG_7391-__A-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/MG_7391-__A-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"15_dovodov_preco_chudnutie_nefunguje\"><\/span>15 d\u00f4vodov, pre\u010do chudnutie nefunguje&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161u snahu schudn\u00fa\u0165 m\u00f4\u017eu ovplyv\u0148ova\u0165 viacer\u00e9 faktory. Ni\u017e\u0161ie si preto predstav\u00edme 15 mo\u017en\u00fdch d\u00f4vodov, ktor\u00e9 v\u00e1m m\u00f4\u017eu br\u00e1ni\u0165 dosiahnu\u0165 vyt\u00fa\u017een\u00fd cie\u013e. K tomu prid\u00e1me aj tipy, ako sa s nimi popasova\u0165.&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 is-style-default\"><span class=\"ez-toc-section\" id=\"1_Snazite_sa_pretrenovat_zle_zostaveny_jedalnicek\"><\/span>1. Sna\u017e\u00edte sa pretr\u00e9nova\u0165 zle zostaven\u00fd jed\u00e1lni\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rozhodnutie zhodi\u0165 p\u00e1r k\u00edl je na stole a va\u0161e prv\u00e9 kroky smeruj\u00fa do gymu. Tam prepot\u00edte tri\u010dko a po cvi\u010den\u00ed si nezabudnete cvakn\u00fa\u0165 fotku na v\u00e1\u0161 Instagram. Potom sa vr\u00e1tite domov a zjete v\u0161etko, \u010do v\u00e1m pr\u00edde pod ruku. Ve\u010der nevynech\u00e1te pivko s kamar\u00e1tmi doplnen\u00e9 fast foodom. Tento postup opakujete cel\u00fd t\u00fd\u017ede\u0148 s men\u0161\u00edmi obmenami a u\u017e \u010doskoro zist\u00edte, \u017ee v\u00fdsledky neoklamete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z vy\u0161\u0161ie spom\u00ednan\u00e9ho kalorick\u00e9ho deficitu vypl\u00fdva, \u017ee telo mus\u00ed pri chudnut\u00ed sp\u00e1li\u0165 viac kal\u00f3ri\u00ed ne\u017e skonzumujete. Samotn\u00e9 cvi\u010denie na to pri zlej strave bohu\u017eia\u013e nesta\u010d\u00ed. Najefekt\u00edvnej\u0161ia je vo v\u0161eobecnosti kombin\u00e1cia ni\u017e\u0161ieho kalorick\u00e9ho pr\u00edjmu a zv\u00fd\u0161enej pohybovej aktivity. Potvrdzuj\u00fa to aj viacer\u00e9 \u0161t\u00fadie, pod\u013ea ktor\u00fdch je <strong>v\u00fdrazn\u00e9 zn\u00ed\u017eenie hmotnosti bez dostato\u010dn\u00fdch zmien v stravovan\u00ed u v\u00e4\u010d\u0161iny \u013eud\u00ed ve\u013emi nepravdepodobn\u00e9.<\/strong> V praxi sa tento probl\u00e9m prejavuje tak, \u017ee \u010dlovek si napr\u00edklad po hodine jazdy na bicykli mysl\u00ed, ak\u00e9 obrovsk\u00e9 mno\u017estvo kal\u00f3rii sp\u00e1lil a t\u00fdm p\u00e1dom m\u00f4\u017ee zjes\u0165 \u010doko\u013evek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/DSC02006-1124x751.jpg\" alt=\"15 d\u00f4vodov, pre\u010do chudnutie nefunguje \" class=\"wp-image-284059\" style=\"width:843px;height:563px\" title=\"15 d\u00f4vodov, pre\u010do chudnutie nefunguje \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC02006-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC02006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC02006-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC02006-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Nie je to v\u0161ak celkom pravda. Ak zostaneme pri tomto konkr\u00e9tnom pr\u00edklade, jazdou na bicykli v r\u00fdchlosti 17 km\/h sp\u00e1li 65 kg \u017eena cca 442 kcal. V pr\u00edpade 80 kg mu\u017ea je toto \u010d\u00edslo na hodnote zhruba 544 kcal. T\u00e1to hodnota sa m\u00f4\u017ee rovna\u0165 asi 100 g tabu\u013eke \u010dokol\u00e1dy. Ak si n\u00e1\u0161 chlap\u00edk po hodinovej jazde d\u00e1 zmienen\u00fa \u010dokol\u00e1du, ktor\u00fa ve\u010der dopln\u00ed ve\u013ek\u00fdm pivom (cca 236 kcal) a slan\u00fdmi \u010dipsami (cca 500 kcal), tak nielen\u017ee nie je v kalorickom deficite vzh\u013eadom na svoju fyzick\u00fa aktivitu, ale dost\u00e1va sa do plusu. T\u00fdm p\u00e1dom nechudne, ale priber\u00e1. <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u2013\u20608]<\/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\"><strong>\u010co sa s t\u00fdm d\u00e1 robi\u0165?&nbsp;<\/strong><\/h3>\n\n\n\n<p>P\u00fa\u0161\u0165a\u0165 sa do nie\u010doho po hlave nem\u00e1 zmysel. Ak ste sa u\u017e rozhodli vyda\u0165 na cestu za lep\u0161ou postavou, <strong>sna\u017ete sa robi\u0165 veci poriadne <\/strong>u\u017e od \u00fapln\u00e9ho za\u010diatku. V prvom rade by ste si mali <strong>stanovi\u0165 <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/preco-sme-lenivi-a-co-sa-s-tym-da-robit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>re\u00e1lny, merate\u013en\u00fd a \u010dasovo ohrani\u010den\u00fd cie\u013e<\/strong><\/a><strong>, <\/strong>napr\u00edklad &#8211; schudnem 2 kg za 2 mesiace. Ak m\u00e1te <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n<\/strong><\/a><strong>,<\/strong> ktor\u00fd m\u00f4\u017eete <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cvi\u010di\u0165 aj doma<\/strong><\/a> a dostato\u010dne vyladen\u00fd sp\u00e1nok, zost\u00e1va dotiahnu\u0165 stravu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednou z najefekt\u00edvnej\u0161\u00edch met\u00f3d, ako ma\u0165 pod kontrolou svoje kal\u00f3rie, je ich po\u010d\u00edtanie. S t\u00fdm v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 v\u00fd\u017eivov\u00fd poradca, ale pri troche snahy to zvl\u00e1dnete aj sami. V tom pr\u00edpade ur\u010dite nevynechajte n\u00e1\u0161 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduchy-navod-ako-pocitat-kalorie-a-dosiahnut-tak-svoje-ciele\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00fd n\u00e1vod, ako po\u010d\u00edta\u0165 kal\u00f3rie a dosiahnu\u0165 tak svoje ciele.<\/strong><\/a> Pam\u00e4tajte, \u017ee <strong>najlep\u0161\u00edm sp\u00f4sobom ako chudn\u00fa\u0165 je kombin\u00e1cia cvi\u010denia a obmedzen\u00fd pr\u00edjem kal\u00f3ri\u00ed. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"2_Zle_meriate_svoj_pokrok\"><\/span>2. Zle meriate svoj pokrok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161e nad\u0161enie schudn\u00fa\u0165 \u017eiari na v\u0161etky strany. Fast food ste vymenili za zdrav\u00fa stravu a na programe v\u00e1\u0161ho d\u0148a nesmie ch\u00fdba\u0165 pravideln\u00fd tr\u00e9ning. Ru\u010di\u010dka na v\u00e1he sa v\u0161ak po nieko\u013ek\u00fdch d\u0148och ani len nepohla a prich\u00e1dza mierne sklamanie. Sk\u00f4r ne\u017e mu pod\u013eahnete si mus\u00edte uvedomi\u0165, \u017ee ide o celkom be\u017en\u00fa situ\u00e1ciu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Telesn\u00e1 hmotnos\u0165 m\u00e1 tendenciu <strong>kol\u00edsa\u0165 o nieko\u013eko kilogramov. <\/strong>Z\u00e1vis\u00ed napr\u00edklad od stravy, veku, sp\u00e1nku, hydrat\u00e1cie a \u010fal\u0161\u00edch faktorov. Z\u00e1sadn\u00fd vplyv na to, ko\u013eko vody zadr\u017eiava va\u0161e telo m\u00f4\u017eu ma\u0165 (najm\u00e4 u \u017eien) aj horm\u00f3ny. Okrem toho <strong>m\u00f4\u017eete nabera\u0165 svaly s\u00fa\u010dasne s \u00fabytkom tuku,<\/strong> \u010do sa st\u00e1va najm\u00e4 v pr\u00edpade, \u017ee ste za\u010dali cvi\u010di\u0165 len ned\u00e1vno. <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u2013\u20604]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa o tejto problematike chcete dozvedie\u0165 viac, ur\u010dite nevynechajte n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pre\u010do v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161ie \u010d\u00edslo a nie je to tuk.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"756\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/IMG_20210523_123115-1124x756.jpg\" alt=\"V chudnut\u00ed v\u00e1m m\u00f4\u017ee br\u00e1ni\u0165 aj zle meran\u00fd pokrok\" class=\"wp-image-284065\" style=\"width:843px;height:567px\" title=\"V chudnut\u00ed v\u00e1m m\u00f4\u017ee br\u00e1ni\u0165 aj zle meran\u00fd pokrok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_20210523_123115-1124x756.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_20210523_123115-400x269.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_20210523_123115-1536x1033.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_20210523_123115-2048x1378.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u010co sa s t\u00fdm d\u00e1 robi\u0165?&nbsp;&nbsp;<\/strong><\/h3>\n\n\n\n<p>Ak sa v\u00e1\u017eite, sk\u00faste sa postavi\u0165 na v\u00e1hu v\u017edy v rovnak\u00fd \u010das, za rovnak\u00fdch podmienok. Ide\u00e1lne r\u00e1no, po n\u00e1v\u0161teve toalety. Sk\u00faste v\u0161ak na meranie pokroku va\u0161ej di\u00e9ty pou\u017ei\u0165 nie\u010do in\u00e9. Faktom zost\u00e1va, \u017ee v\u00e1ha nie je v\u0161eved\u00faca<strong> <\/strong>a <strong>meranie kontinu\u00e1lneho progresu si vy\u017eaduje viac ukazovate\u013eov. <\/strong>Ide\u00e1lnou vo\u013ebou m\u00f4\u017ee by\u0165 v tomto smere <strong>klasick\u00fd kraj\u010d\u00edrsky meter.<\/strong> Pri meran\u00ed prejdite metrom okolo hrudn\u00edka, p\u00e1su, bokov, pa\u017e\u00ed a stehien, aby ste zistili obvod ka\u017edej oblasti. V\u00fdsledn\u00e9 \u010d\u00edsla si zap\u00ed\u0161te a nesk\u00f4r porovnajte.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Meranie konkr\u00e9tnych oblast\u00ed v\u00e1m m\u00f4\u017ee poskytn\u00fa\u0165 <strong>lep\u0161iu predstavu o tom, kde str\u00e1cate tuk. <\/strong>Ka\u017ed\u00fd z n\u00e1s ho toti\u017e str\u00e1ca inak a na in\u00fdch miestach. Aj preto sa ako naschval m\u00f4\u017ee sta\u0165, \u017ee z partie, pre ktor\u00fa sa sna\u017e\u00edte schudn\u00fa\u0165 najviac, p\u00f4jde tuk dolu ako posledn\u00fd. Pom\u00f4c\u0165 m\u00f4\u017ee aj<strong> fotografia va\u0161ej postavy<\/strong> na tmavom pozad\u00ed a zmeny sa daj\u00fa poc\u00edti\u0165 aj na priliehavom oble\u010den\u00ed, ktor\u00e9 v\u00e1m <strong>za\u010dne by\u0165 vo\u013enej\u0161ie.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u2013\u20606]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"3_Jete_privela_kalorii\"><\/span>3. Jete prive\u013ea kal\u00f3ri\u00ed <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj vy m\u00e1te ur\u010dite ob\u013e\u00faben\u00e9 jedl\u00e1 alebo snacky, ktor\u00fdch sa nechcete zrieknu\u0165 za \u017eiadnu cenu? Probl\u00e9m je, \u017ee v tomto duchu ste si pl\u00e1novali aj svoj jed\u00e1lni\u010dek. S\u00edce ste prist\u00fapili na ur\u010dit\u00e9 zn\u00ed\u017eenie kalorick\u00e9ho pr\u00edjmu, ale ten milovan\u00fd vypr\u00e1\u017ean\u00fd reze\u0148 tam st\u00e1le zostal. Hovor\u00edte si, \u017ee jeden obed z t\u00fd\u017ed\u0148a v\u00e1m nem\u00f4\u017ee u\u0161kodi\u0165. Nesk\u00f4r sa k tomu prid\u00e1 pozvanie na oslavu, kde si d\u00e1te k\u00fasok kol\u00e1\u010da a men\u0161iu porciu \u0161al\u00e1tu. Ka\u017ed\u00fa chv\u00ed\u013eu nie\u010do ochutn\u00e1vate a zrazu je va\u0161a t\u00fd\u017edenn\u00e1 snaha \u00faplne fu\u010d.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K oslave patr\u00ed aj p\u00e1r drinkov, znova s ospravedlnen\u00edm, \u017ee mak\u00e1te poctivo a tieto \u201cmali\u010dkosti\u201d predsa nestoja za re\u010d. Omyl! Mo\u017eno si mysl\u00edte, \u017ee v\u00e1s sa to net\u00fdka, ale aj vedeck\u00e9 \u0161t\u00fadie neust\u00e1le dokazuj\u00fa, \u017ee <strong>\u013eudia maj\u00fa tendenciu podce\u0148ova\u0165 svoj kalorick\u00fd pr\u00edjem a zna\u010dn\u00e9 mno\u017estvo.<\/strong> To plat\u00ed nine len pri r\u00f4znych oslav\u00e1ch, ale aj v be\u017enom \u017eivote, kedy si myslia, \u017ee zjedli ove\u013ea menej ne\u017e v skuto\u010dnosti. Aj preto ide o <strong>jeden z naj\u010dastej\u0161\u00edch d\u00f4vodov,<\/strong> pre\u010do sa va\u0161a v\u00e1ha neh\u00fdbe tak, ako by ste si predstavovali. <span style=\"color:#ff6600\" class=\"tadv-color\">[10\u2013\u206012]<\/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\"><strong>\u010co sa s t\u00fdm d\u00e1 robi\u0165?<\/strong><\/h3>\n\n\n\n<p>Sna\u017ete sa dosta\u0165 <strong>svoje kal\u00f3rie viac pod kontrolu.<\/strong> Sledujte to, \u010do jete a tak \u013eahko odhal\u00edte va\u0161e prehre\u0161ky.&nbsp;<br>Uprata\u0165 v kal\u00f3ri\u00e1ch dok\u00e1\u017eu aj men\u0161ie zmeny, ako napr\u00edklad<strong> n\u00e1hrada potrav\u00edn s vysok\u00fdm obsahom tuku za <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zdrave-potraviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zdrav\u00e9 alternat\u00edvy<\/strong><\/a><strong>.<\/strong> \u0160ancu m\u00f4\u017eete da\u0165 napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/cestoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00edzkokalorick\u00fdm cestovin\u00e1m<\/a>, bezkalorick\u00fdm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/omacky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">om\u00e1\u010dkam<\/a>, prote\u00ednov\u00fdm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ty\u010dink\u00e1m<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteinove-cipsy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dipsom<\/a>. Obmedzi\u0165 by ste mali aj alkohol a za vysk\u00fa\u0161anie ur\u010dite stoj\u00ed aj tefl\u00f3nov\u00e1 panvica, na ktorej m\u00f4\u017eete pripravova\u0165 jedlo bez pridan\u00e9ho oleja. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"28778,46435,46912,53755,64381\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"4_Zle_ratate_vase_kalorie\"><\/span>4. Zle r\u00e1tate va\u0161e kal\u00f3rie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vlastne ide o podobn\u00fd pr\u00edpad, ak\u00fd sme si spomenuli v predch\u00e1dzaj\u00facom bode. Rozdiel je v tom, \u017ee teraz sa sna\u017e\u00edte ma\u0165 svoje kal\u00f3rie pod kontrolou trochu viac a na rad pr\u00edde r\u00e1tanie. Aj napriek tomu, \u017ee ste s touto technikou stoto\u017enen\u00ed, po\u010d\u00edtaniu kal\u00f3rii neprilad\u00e1te vysok\u00fa v\u00e1hu. Ob\u010das nie\u010do zabudnete, sem tam nie\u010do vynech\u00e1te, ignorujete n\u00e1poje a probl\u00e9m je na svete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probl\u00e9m so zl\u00fdm zapisovan\u00edm kal\u00f3ri\u00ed m\u00f4\u017ee nasta\u0165 vtedy, ak si ich <strong>zna\u010d\u00edte s \u010dasov\u00fdm odstupom,<\/strong> kedy sa st\u00e1va, \u017ee na nie\u010do zabudnete. Ale aj v pr\u00edpade, \u017ee zle odhadnete ve\u013ekos\u0165 porcie a zap\u00ed\u0161te si men\u0161ie mno\u017estvo ne\u017e ste re\u00e1lne zjedli. Kalorick\u00fd deficit si m\u00f4\u017ee vy\u017eadova\u0165 \u010do najpresnej\u0161ie hodnoty, ktor\u00e9 nedosiahnete v pr\u00edpade, \u017ee <strong>nepou\u017e\u00edvate kuchynsk\u00fa v\u00e1hu<\/strong> a porcie odhadujete od oka.&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\"><strong>\u010co sa s t\u00fdm d\u00e1 robi\u0165?<\/strong><\/h3>\n\n\n\n<p>Va\u0161e po\u010d\u00edtanie kal\u00f3ri\u00ed vy\u017eaduje v\u00e4\u010d\u0161iu dochv\u00ed\u013enos\u0165. V\u0161etko, \u010do skonzumujete si sna\u017ete zap\u00edsa\u0165 bu\u010f vopred, alebo hne\u010f po dojeden\u00ed. Vyhnete sa tomu, \u017ee na nie\u010do zabudnete. Svoje kal\u00f3rie nem\u00f4\u017eete len odhadova\u0165, aj ke\u010f sa v\u00e1\u0161 odhad postupne zlep\u0161\u00ed t\u00fdm, \u017ee budete lep\u0161ie pozna\u0165 svoju stravu. Dajte d\u00f4raz na to, aby ste ich mali<strong> zr\u00e1tan\u00e9 spr\u00e1vne<\/strong> a dodr\u017eujte stanoven\u00fd pl\u00e1n. <span style=\"color:#ff6600\" class=\"tadv-color\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pom\u00f4c\u0165 v\u00e1m m\u00f4\u017eu aj r\u00f4zne <strong>fitness aplik\u00e1cie,<\/strong> s ktor\u00fdmi je zaznamen\u00e1vanie kal\u00f3ri\u00ed ove\u013ea pohodlnej\u0161ie. <strong>Pou\u017e\u00edvajte kuchynsk\u00fa v\u00e1hu<\/strong> a v\u00e1\u017ete si svoje porcie. Z\u00edskate gram\u00e1\u017e v surovom stave, z ktorej sa energia po\u010d\u00edta najpresnej\u0161\u00edm mo\u017en\u00fdm sp\u00f4sobom. Myslite na to, \u017ee kalorick\u00fd deficit nie je o ma\u0161krten\u00ed. Ak sa v\u00e1m to v\u0161ak stane, <strong>nezabudnite si to zap\u00edsa\u0165.<\/strong> Ignorova\u0165 by ste nemali ani n\u00e1poje a <strong>pozor na rozdiely v hodnot\u00e1ch medzi jedlom v surovom a varenom stave.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"5_Mate_nedostatocny_prijem_bielkovin\"><\/span>5. M\u00e1te nedostato\u010dn\u00fd pr\u00edjem bielkov\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iste ve\u013emi dobre viete, \u017ee ak chcete nabra\u0165 svaly, medzi najd\u00f4le\u017eitej\u0161ie aspekty patr\u00ed zv\u00fd\u0161en\u00fd pr\u00edjem bielkov\u00edn. Hovor\u00edte si, \u017ee v\u00e1\u0161 cie\u013e je predsa schudn\u00fa\u0165 a tak pr\u00edjem bielkov\u00edn nepova\u017eujete za podstatn\u00fd. V\u00e1\u0161 \u00fabytok hmotnosti je a\u017e podozrivo pomal\u00fd a po\u010das di\u00e9ty v\u00e1s tr\u00e1pi neznesite\u013en\u00fd pocit hladu. Jedn\u00fdm z d\u00f4vodov m\u00f4\u017ee by\u0165 fakt, \u017ee spom\u00ednan\u00e9 bielkoviny nie s\u00fa napokon a\u017e tak\u00e9 zbyto\u010dn\u00e9 ani v di\u00e9te. Pr\u00e1ve naopak.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bielkoviny s\u00fa d\u00f4le\u017eit\u00e9 pre rast a obnovu buniek. Maj\u00fa tie\u017e <strong>schopnos\u0165 ochr\u00e1ni\u0165 svaly pred rozpadom,<\/strong> \u010do ocen\u00edte pr\u00e1ve v di\u00e9te. Okrem toho s\u00fa z trojice makro\u017eiv\u00edn <strong>najviac s\u00fdte,<\/strong> a tak v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 aj s nepr\u00edjemn\u00fdmi pocitmi hladu. Tento fakt sledovala aj 12-t\u00fd\u017ed\u0148ov\u00e1 \u0161t\u00fadia. Uk\u00e1zala, \u017ee \u013eudia, ktor\u00fdch pr\u00edjem bielkov\u00edn bol na <strong>\u00farovni 30 % z celkov\u00fdch kal\u00f3ri\u00ed denne, zjedli vo v\u00fdsledku za de\u0148 o 441 kal\u00f3ri\u00ed menej a schudli 5 kg. <\/strong>Bielkoviny v\u00e1s m\u00f4\u017eu u\u0161etri\u0165 od ma\u0161krtenia, ktor\u00e9 v kone\u010dnom d\u00f4sledku dok\u00e1\u017ee prinies\u0165 kal\u00f3rie navy\u0161e. Maj\u00fa tie\u017e <strong>vysok\u00fd termick\u00fd efekt,<\/strong> ktor\u00fd predstavuje energiu, potrebn\u00fa na ich metaboliz\u00e1ciu. <span style=\"color:#ff6600\" class=\"tadv-color\">[18\u2013\u206019]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/IMG_5157-1124x749.jpg\" alt=\"Pri chudnut\u00ed je d\u00f4le\u017eit\u00fd dostato\u010dn\u00fd pr\u00edjem prote\u00ednu\" class=\"wp-image-284081\" style=\"width:843px;height:562px\" title=\"Pri chudnut\u00ed je d\u00f4le\u017eit\u00fd dostato\u010dn\u00fd pr\u00edjem prote\u00ednu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5157-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5157-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5157-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5157-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>To znamen\u00e1, \u017ee<strong> pri tr\u00e1ven\u00ed bielkov\u00edn sp\u00e1li telo najviac kal\u00f3ri\u00ed zo v\u0161etk\u00fdch ostatn\u00fdch \u017eiv\u00edn. <\/strong>Len pre porovnanie termick\u00fd efekt tvor\u00ed pri sacharidoch zhruba 5 &#8211; 10 %, v z\u00e1vislosti na ich druhu. Pri tukoch je to 0 &#8211; 3 % a pri bielkovin\u00e1ch a\u017e 20 &#8211; 30 %. V\u010faka termick\u00e9mu efektu tak m\u00f4\u017eete sp\u00e1li\u0165 o nie\u010do viac kal\u00f3ri\u00ed a t\u00fdm si trochu u\u013eah\u010di\u0165 chudnutie. <span style=\"color:#ff6600\" class=\"tadv-color\">[14\u2013\u206017]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s termick\u00fd efekt a metabolizmus zauj\u00edmaj\u00fa viac, do\u010d\u00edtate sa o nich v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>M\u00f4\u017eem ma\u0165 spomalen\u00fd alebo zni\u010den\u00fd metabolizmus? 5 tipov, ako ho zr\u00fdchli\u0165.<\/strong><\/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\"><strong>\u010co sa s t\u00fdm d\u00e1 robi\u0165?<\/strong><\/h3>\n\n\n\n<p>Medzi v\u0161eobecn\u00e9 odpor\u00fa\u010dania pr\u00edjmu prote\u00ednu patr\u00ed hodnota 0,8 g na kilogram telesnej hmotnosti. Ide v\u0161ak o minim\u00e1lnu hodnotu pre \u013eud\u00ed, ktor\u00ed \u017eij\u00fa sedav\u00fdm sp\u00f4sobom \u017eivota. V pr\u00edpade ostatn\u00fdch akt\u00edvnych \u013eud\u00ed <strong>plat\u00ed sk\u00f4r<\/strong> <strong>1,2 &#8211; 2,2 g \/ kg, preto\u017ee ich fyzick\u00e1 aktivita si vy\u017eaduje vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn.<\/strong> Konkr\u00e9tne mno\u017estvo z\u00e1vis\u00ed <strong>od viacer\u00fdch faktorov, ako napr\u00edklad \u00farove\u0148 fyzickej aktivity, \u017eivotn\u00fd \u0161t\u00fdl, vek <\/strong>a podobne. <span style=\"color:#ff6600\" class=\"tadv-color\">[38\u2013\u206039]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa ob\u00e1vate, \u017ee v tomto pr\u00edpade m\u00e1te rezervy, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/5-varovnych-signalov-ze-mate-nedostatok-proteinu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>5 varovn\u00fdch sign\u00e1lov, \u017ee m\u00e1te nedostatok bielkov\u00edn.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ide\u00e1lne by bolo, aby <strong>ka\u017ed\u00e9 jedlo vo va\u0161om jed\u00e1lni\u010dku obsahovalo porciu bielkov\u00edn. <\/strong>Orientujte svoj jed\u00e1lni\u010dek viac na <strong>m\u00e4so, vaj\u00ed\u010dka, rastlinn\u00e9 alternat\u00edvy m\u00e4sa (pre veg\u00e1nov), ryby, strukoviny alebo mlie\u010dne v\u00fdrobky, <\/strong>ktor\u00e9 patria k najlep\u0161\u00edm zdrojom bielkov\u00edn. Ve\u013emi efekt\u00edvna je aj suplement\u00e1cia, ktor\u00e1 v\u00e1m m\u00f4\u017ee doplni\u0165 bielkoviny pomocou kvalitn\u00e9ho <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00e9ho<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00e9ho<\/a> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-fuesix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">viaczlo\u017ekov\u00e9ho prote\u00ednu.<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"6_Vas_trening_nie_je_dostatocny\"><\/span>6. V\u00e1\u0161 tr\u00e9ning nie je dostato\u010dn\u00fd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u00e1vate si pozor na va\u0161e kal\u00f3rie a sna\u017e\u00edte sa chodi\u0165 pravidelne cvi\u010di\u0165. Probl\u00e9m je v tom, \u017ee najviac v\u00e1\u0161ho \u010dasu vo fitku zaber\u00e1 prezliekanie a fotenie sa pred zrkadlom. K tomu prid\u00e1te p\u00e1r pokecov s ostatn\u00fdmi a ke\u010f sa u\u017e kone\u010dne dostanete k cvi\u010deniu, vlastne sa v\u00e1m ani ve\u013emi nechce. D\u00e1te si zop\u00e1r s\u00e9ri\u00ed, aby sa nepovedalo a bez zn\u00e1mok \u00fanavy odch\u00e1dzate domov. V tomto pr\u00edpade je asi ka\u017ed\u00e9mu jasn\u00e9, \u017ee tak\u00fdto tr\u00e9ning v\u00e1m pri zhadzovan\u00ed k\u00edl naozaj nepom\u00f4\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160t\u00fadia \u010dasopisu Medicine &amp; Science in Sports &amp; Exercise pri\u0161la so z\u00e1verom, \u017ee <strong>pre efekt\u00edvne chudnutie by ste mali ma\u0165 225 &#8211; 420 min\u00fat fyzickej aktivity strednej intenzity t\u00fd\u017edenne. <\/strong>Horn\u00e1 hranica tohto odpor\u00fa\u010dania zodpoved\u00e1 presne jednej hodine aktivity ka\u017ed\u00fd de\u0148. Je v\u0161ak d\u00f4le\u017eit\u00e9 si t\u00fato aktivitu udr\u017ea\u0165 <strong>na pravidelnej b\u00e1ze. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/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\"><strong>\u010co sa s t\u00fdm d\u00e1 robi\u0165?<\/strong><\/h3>\n\n\n\n<p>Existuj\u00fa dva hlavn\u00e9 druhy cvi\u010denia &#8211; <strong>aer\u00f3bne a anaer\u00f3bne.<\/strong> V prvom pr\u00edpade ide o vytrvalostn\u00fd tr\u00e9ning, pri ktorom naj\u010dastej\u0161ie doch\u00e1dza k pou\u017e\u00edvaniu ve\u013ek\u00fdch svalov\u00fdch skup\u00edn, ako s\u00fa ruky a nohy. Podporuje <strong>cirkul\u00e1ciu kysl\u00edka v krvi a doch\u00e1dza pri \u0148om k r\u00fdchlej\u0161iemu d\u00fdchaniu.<\/strong> Dobr\u00fdm pr\u00edkladom je beh alebo cyklistika. Anaer\u00f3bne cvi\u010denie zah\u0155\u0148a kr\u00e1tke, ale zato intenz\u00edvne a\u017e v\u00fdbu\u0161n\u00e9 aktivity,<strong> <\/strong>ako napr\u00edklad silov\u00fd tr\u00e9ning s \u0165a\u017ek\u00fdmi v\u00e1hami \u010di \u0161printy. Pri t\u00fdchto tr\u00e9ningoch je<strong> spotreba kysl\u00edka vy\u0161\u0161ia ne\u017e jeho pr\u00edsun a telo je prim\u00e1rne poh\u00e1\u0148an\u00e9 energiou ulo\u017eenou vo svaloch.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aer\u00f3bny tr\u00e9ningy prebieha<strong> v ni\u017e\u0161ej intenzite.<\/strong> V\u010faka tomu ho <strong>zvl\u00e1dnete robi\u0165 dlh\u0161ie<\/strong> a <strong>t\u00fdm viac kal\u00f3ri\u00ed m\u00f4\u017eete sp\u00e1li\u0165.<\/strong> Dobr\u00fdm pr\u00edkladom je jazda na bicykli, ktorej sa zrejme zvl\u00e1dnete venova\u0165 p\u00e1r hod\u00edn. V kontraste k tomu m\u00f4\u017ee by\u0165 silov\u00fd tr\u00e9ning, ktor\u00fd patr\u00ed k anaer\u00f3bnym typom cvi\u010denia. Pracuje<strong> s vysok\u00fdm za\u0165a\u017een\u00edm<\/strong> pre n\u00e1\u0161 organizmus, \u010do znamen\u00e1 <strong>zna\u010dn\u00fd stres<\/strong>. Ten nar\u00fa\u0161a norm\u00e1lny stav vn\u00fatorn\u00e9ho prostredia a zvy\u0161uje hladinu stresov\u00fdch horm\u00f3nov e\u0161te nieko\u013eko hod\u00edn po z\u00e1\u0165a\u017ei. Potom nast\u00e1va f\u00e1za uvedenia organizmu do pokojov\u00e9ho stavu (homeost\u00e1za) , \u010do je spojen\u00e9 so zv\u00fd\u0161enou spotrebou kysl\u00edka. T\u00e1 sa prejavuje <strong>zv\u00fd\u0161en\u00fdm energetick\u00fdm v\u00fddajom e\u0161te nieko\u013eko hod\u00edn po tr\u00e9ningu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kombin\u00e1cia aer\u00f3bneho a anaer\u00f3bneho tr\u00e9ningu, napr\u00edklad v podobe spom\u00ednan\u00e9ho silov\u00e9ho tr\u00e9ningu, sa tak ukazuje ako <strong>najlep\u0161ia vo\u013eba<\/strong> na podporu chudnutia. Mali by ste tie\u017e myslie\u0165 na to, aby ste v\u00e1\u0161 tr\u00e9ning odmakali poctivo. S\u00fastre\u010fte sa na ka\u017ed\u00fd pohyb a nechajte sa motivova\u0165 dobr\u00fdm playlistom. Sna\u017ete sa ma\u0165 pevn\u00fa v\u00f4\u013eu, preto\u017ee d\u00f4le\u017eit\u00e9 je vydr\u017ea\u0165 a pracova\u0165 na sebe konzistentne. Viac tipov, ako na to, v\u00e1m pon\u00faka n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/sebadisciplina-kluc-k-uspechu-v-sporte-aj-v-zivote\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sebadiscipl\u00edna: k\u013e\u00fa\u010d k \u00faspechu v \u0161porte aj v \u017eivote.<\/strong> [9]<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/DSC01829-1-749x1124.jpg\" alt=\"Nedostatok prirodzen\u00e9ho pohybu po\u010das d\u0148a m\u00f4\u017ee br\u00e1ni\u0165 v chudnut\u00ed\" class=\"wp-image-284115\" title=\"Nedostatok prirodzen\u00e9ho pohybu po\u010das d\u0148a m\u00f4\u017ee br\u00e1ni\u0165 v chudnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC01829-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC01829-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC01829-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC01829-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC01829-1-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"7_Mate_nedostatok_prirodzeneho_pohybu_pocas_dna\"><\/span>7. M\u00e1te nedostatok prirodzen\u00e9ho pohybu po\u010das d\u0148a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dobre viete, \u017ee va\u0161a snaha schudn\u00fa\u0165 sa bez tr\u00e9ningu nezaob\u00edde. Aj napriek tomu, \u017ee nie ste prirodzen\u00fdm fan\u00fa\u0161ikom pohybu, zvl\u00e1date trikr\u00e1t za t\u00fd\u017ede\u0148 absolvova\u0165 svoj tr\u00e9ning. Po \u0148om sa vr\u00e1tite do svojej sedavej rutiny s dobr\u00fdm pocitom, \u017ee dnes m\u00e1te odmakan\u00e9 a m\u00f4\u017eete si vylo\u017ei\u0165 nohy na st\u00f4l. Potom sa pozriete na svojich kamar\u00e1tov, ktor\u00ed vlastne ani necvi\u010dia, ale aj tak s\u00fa \u0161t\u00edhlej\u0161\u00ed a viac fit. Nu\u017e, po\u010duli ste u\u017e o sile prirodzen\u00e9ho pohybu?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">N.E.A.T alebo termogen\u00e9za aktivity<\/a> bez cvi\u010denia, je zn\u00e1me ozna\u010denie pre v\u0161etky sp\u00e1len\u00e9 kal\u00f3rie z be\u017en\u00fdch aktiv\u00edt po\u010das d\u0148a. Toto \u010d\u00edslo m\u00f4\u017ee pri va\u0161ej snahe schudn\u00fa\u0165 znamena\u0165 naozaj ve\u013ea. Povedzme, \u017ee ak chod\u00edte cvi\u010di\u0165 trikr\u00e1t do t\u00fd\u017ed\u0148a, m\u00f4\u017eete sp\u00e1li\u0165 cca 400 kcal za jeden tr\u00e9ning. Potom je tu niekto, kto sa prirodzene h\u00fdbe ka\u017ed\u00fd de\u0148. Zvykne chodi\u0165 pe\u0161o, prejde tis\u00edce krokov, nos\u00ed \u0165a\u017ek\u00fd n\u00e1kup, vybehne schody do bytu, rob\u00ed dom\u00e1ce pr\u00e1ce a k tomu si d\u00e1 e\u0161te bicykel. S\u00edce sa to nezd\u00e1, ale tieto prirodzen\u00e9 aktivity dok\u00e1\u017eu sp\u00e1li\u0165 o mnoho viac kal\u00f3ri\u00ed ne\u017e v\u00e1\u0161 tr\u00e9ning. <span style=\"color:#ff6600\" class=\"tadv-color\">[41]<\/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\"><strong>\u010co sa s t\u00fdm d\u00e1 robi\u0165?<\/strong><\/h3>\n\n\n\n<p>Sk\u00faste sa zamyslie\u0165 nad svojou dennou rutinou a n\u00e1js\u0165 sp\u00f4soby, ako do nej prida\u0165 viac prirodzenej aktivity. Najjednoduch\u0161\u00ed sp\u00f4sob, ako vynalo\u017ei\u0165 v\u00e4\u010d\u0161ie mno\u017estvo energie po\u010das d\u0148a je <strong>skr\u00e1tka viac chodi\u0165.<\/strong> <strong>Nevyh\u00fdbajte sa schodom, zaparkujte \u010falej,<\/strong> <strong>aby ste sa pre\u0161li <\/strong>alebo si napl\u00e1nujte samostatn\u00e9 <strong>20 min\u00fatov\u00e9 prech\u00e1dzky.<\/strong> Sk\u00faste ka\u017ed\u00fd de\u0148 <strong>dosiahnu\u0165 ur\u010dit\u00fd po\u010det krokov, <\/strong>s \u010d\u00edm v\u00e1m pom\u00f4\u017ee krokomer vo va\u0161om smartf\u00f3ne.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Okrem toho sa m\u00f4\u017eete rozl\u00fa\u010di\u0165 s va\u0161ou stoli\u010dkou a <strong>vymeni\u0165 sedenie za st\u00e1tie.<\/strong> Rozdiel v po\u010dte kal\u00f3ri\u00ed medzi t\u00fdmito dvoma aktivitami s\u00edce nie je ve\u013ek\u00fd, ale pri st\u00e1t\u00ed plat\u00ed vy\u0161\u0161ia pravdepodobnos\u0165, \u017ee sa budete aj viac h\u00fdba\u0165. Pomyslite tie\u017e na to, \u017ee dobr\u00fdm pomocn\u00edkom pri spa\u013eovan\u00ed kal\u00f3ri\u00ed <strong>m\u00f4\u017eu by\u0165 aj dom\u00e1ce pr\u00e1ce.<\/strong> Tento fakt v\u00e1m posl\u00fa\u017ei ako motiv\u00e1cia do be\u017en\u00fdch \u010dinnost\u00ed, ktor\u00e9 ve\u013ea \u013eud\u00ed neob\u013eubuje. <span style=\"color:#ff6600\" class=\"tadv-color\">[42]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"8_Spanok_je_pre_vas_zbytocnym_luxusom\"><\/span>8. Sp\u00e1nok je pre v\u00e1s zbyto\u010dn\u00fdm luxusom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Asi pozn\u00e1te be\u017en\u00fd scen\u00e1r v koloto\u010di povinnost\u00ed. Ve\u013ea vec\u00ed v tomto pr\u00edpade ide bokom a zrejme nie ste jedin\u00ed, ktor\u00ed takto ods\u00favaj\u00fa aj sp\u00e1nok. Po pr\u00e1ci \u010di \u0161kole m\u00e1te svoj program a sna\u017e\u00edte sa dohna\u0165 r\u00f4zne z\u00e1\u013euby alebo \u010das s kamar\u00e1tmi. Ve\u010dern\u00fd pr\u00edchod domov sa nesie v znamen\u00ed Netflixu, pri ktorom zabudnete na \u010das a s chu\u0165ou sledujete st\u00e1le \u010fal\u0161\u00ed diel seri\u00e1lu. Rann\u00fd bud\u00edk sa st\u00e1va prekliat\u00edm, ktor\u00e9 pos\u00favate aspo\u0148 trikr\u00e1t. \u010ci chcete alebo nie, tento re\u017eim sa priamo odr\u00e1\u017ea aj na va\u0161ej snahe schudn\u00fa\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160t\u00fadie toti\u017e ukazuj\u00fa, \u017ee <strong>zl\u00fd sp\u00e1nok m\u00f4\u017ee prispie\u0165 k zv\u00fd\u0161eniu rizika obezity a cukrovky. <\/strong>Okrem toho ho sprev\u00e1dzaj\u00fa aj \u010fal\u0161ie prejavy, ktor\u00e9 m\u00f4\u017eu ma\u0165 priamy vplyv na va\u0161u snahu schudn\u00fa\u0165, ako napr\u00edklad<strong> zv\u00fd\u0161en\u00e1 chu\u0165 na sladk\u00e9 \u010di kalorick\u00e9 jedl\u00e1. <\/strong>M\u00f4\u017ee za to fakt, \u017ee pri nedostatku sp\u00e1nku sa zni\u017euje hladina lept\u00ednu. Jeho zn\u00ed\u017een\u00e1 koncentr\u00e1cia indikuje v\u00e1\u0161mu telu, \u017ee ste hladn\u00ed, aj ke\u010f to tak nie je. K tomu sa prid\u00e1va aj grel\u00edn, ktor\u00e9ho hladina pri nedostatku sp\u00e1nku naopak st\u00fapa. V pr\u00edpade, \u017ee je vysok\u00e1, uis\u0165uje va\u0161e telo, \u017ee ste hladn\u00ed a zvy\u0161uje sa v\u00e1\u0161 apet\u00edt. Absencia sp\u00e1nku m\u00e1 mimo toho negat\u00edvny vplyv aj na \u010fal\u0161ie horm\u00f3ny. Zni\u017euje napr\u00edklad hladinu testoster\u00f3nu, ktor\u00fd hr\u00e1 d\u00f4le\u017eit\u00fa \u00falohu pri chudnut\u00ed a naberan\u00ed svalov. Vylu\u010dovanie testoster\u00f3nu ovplyv\u0148uje najm\u00e4 d\u013a\u017eka a kvalita samotn\u00e9ho sp\u00e1nku. <span style=\"color:#ff6600\" class=\"tadv-color\">[21] [43]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s t\u00e1to problematika zauj\u00edma viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co sa stane s va\u0161im telom, ke\u010f m\u00e1lo sp\u00edte?<\/strong><\/a><strong>&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\"><strong>\u010co sa s t\u00fdm d\u00e1 robi\u0165?&nbsp;&nbsp;<\/strong><\/h3>\n\n\n\n<p>Medzi naj\u010dastej\u0161ie odpor\u00fa\u010dania patr\u00ed <strong>7 \u2013 9 hod\u00edn sp\u00e1nku.<\/strong> Ka\u017ed\u00fd z n\u00e1s m\u00e1 v\u0161ak v tomto smere in\u00e9 potreby. Ak teda r\u00e1no c\u00edtite, \u017ee to nie je ono a bez k\u00e1vy si neviete predstavi\u0165 ani de\u0148, zrejme by ste s t\u00fdm mali nie\u010do robi\u0165. Za v\u0161eobecn\u00fd <strong>nedostatok sp\u00e1nku je pova\u017eovan\u00e1 d\u013a\u017eka pod 6 hod\u00edn.&nbsp;<\/strong><br>Pod\u013ea CDC by ste v\u0161ak nemali spa\u0165 menej ne\u017e 7 hod\u00edn. Sk\u00faste si tak doma <strong>vytvori\u0165 pokojn\u00e9 prostredie, ktor\u00e9 je tmav\u00e9, tich\u00e9 a chladn\u00e9. <\/strong>Nemali by ste <strong>konzumova\u0165 kofe\u00edn v neskor\u00fdch hodin\u00e1ch. <\/strong>Probl\u00e9m so sp\u00e1nkom m\u00f4\u017ee sp\u00f4sobova\u0165 aj <strong>modr\u00e9 svetlo, <\/strong>vy\u017earuj\u00face z displeja v\u00e1\u0161ho smartf\u00f3nu. Skvalitni\u0165 sp\u00e1nok v\u0161ak dok\u00e1\u017eu aj r\u00f4zne <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/pre-lepsi-spanok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>doplnky v\u00fd\u017eivy<\/strong><\/a><strong>. <\/strong>Medzi najpopul\u00e1rnej\u0161ie patr\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Melaton\u00edn<\/a>, ktor\u00fd m\u00f4\u017ee zn\u00ed\u017ei\u0165 \u010das potrebn\u00fd na zasp\u00e1vanie. <span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-07-at-14.32.46-899x1124.jpeg\" alt=\"Snaha schudn\u00fa\u0165 nepozn\u00e1 v\u00edkendov\u00e9 prest\u00e1vky\" class=\"wp-image-284130\" title=\"Snaha schudn\u00fa\u0165 nepozn\u00e1 v\u00edkendov\u00e9 prest\u00e1vky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-07-at-14.32.46-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-07-at-14.32.46-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-07-at-14.32.46-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2021-04-07-at-14.32.46.jpeg 1280w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"9_Pocas_vikendov_ste_ako_utrhnuti_z_retaze\"><\/span>9. Po\u010das v\u00edkendov ste ako utrhnut\u00ed z re\u0165aze<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravidelne tr\u00e9nujete a sna\u017e\u00edte sa dr\u017ea\u0165 svoje kal\u00f3rie na uzde. Ke\u010f tu zrazu zjete sladk\u00fa ty\u010dinku, raz do t\u00fd\u017ed\u0148a si doprajete fast food a tv\u00e1rite sa, ako by sa ni\u010d nestalo. V druhom pr\u00edpade dodr\u017eiavate v\u0161etko tak, ako m\u00e1te. Akon\u00e1hle pr\u00edde v\u00edkend, je \u010das vyrazi\u0165 von bez ak\u00fdchko\u013evek obmedzen\u00ed. Na rad pr\u00eddu r\u00f4zne sladen\u00e9 drinky alebo rovno alkohol. Ani sa nenazd\u00e1te a po p\u00e1r shotoch zrazu odch\u00e1dzate od st\u00e1nku s kebabom. V jednej ruke m\u00e1te ve\u013ek\u00fd durum a v druhej XXL colu. Sk\u00f4r ne\u017e budete pokra\u010dova\u0165 by ste mali vedie\u0165, \u017ee t\u00fdmto \u0161t\u00fdlom cel\u00e1 va\u0161a snaha po\u010das t\u00fd\u017ed\u0148a vy\u0161um\u00ed do pr\u00e1zdna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Podv\u00e1dzanie (cheating)<\/strong> s\u00edce m\u00f4\u017ee by\u0165 s\u00fa\u010das\u0165ou di\u00e9ty,<strong> <\/strong>ale ide o <strong>pl\u00e1novan\u00e9, kaloricky vyr\u00e1tan\u00e9 a do\u010dasn\u00e9 povolenie zjes\u0165 nie\u010do, \u010do do v\u00e1\u0161ho jed\u00e1lni\u010dku nezapad\u00e1. <\/strong>Tento postup spo\u010d\u00edva v tom, \u017ee ak si doprajete kr\u00e1tky \u010das p\u00f4\u017eitku, budete schopn\u00ed ove\u013ea dlh\u0161ie dodr\u017eiava\u0165 pr\u00edsny stravovac\u00ed re\u017eim. V praxi sa uplat\u0148uje ako cheat meal, teda jedno jedlo alebo cheat day, teda nieko\u013eko jed\u00e1l po\u010das cel\u00e9ho d\u0148a. Met\u00f3dy cheatingu s\u00fa ve\u013emi <strong>variabiln\u00e9 a ich zaradenie do v\u00e1\u0161ho kalorick\u00e9ho pl\u00e1nu z\u00e1vis\u00ed od va\u0161ich preferenci\u00ed a cie\u013eov.<\/strong> Univerz\u00e1lny vzorec na cheating neexistuje, no \u010dasto sa stret\u00e1vame s t\u00fdm, \u017ee ho \u013eudia zara\u010fuj\u00fa raz a\u017e dvakr\u00e1t za t\u00fd\u017ede\u0148. <span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u010co sa s t\u00fdm d\u00e1 robi\u0165?&nbsp;<\/strong><\/h3>\n\n\n\n<p>V prvom rade sa <strong>presta\u0148te obvi\u0148ova\u0165 a nau\u010dte sa odpusti\u0165 si.<\/strong> Ka\u017ed\u00fd z n\u00e1s m\u00e1 ob\u010das slab\u0161\u00ed de\u0148, po ktorom sa v\u0161ak sna\u017ete \u010do najsk\u00f4r vr\u00e1ti\u0165 sp\u00e4\u0165 na cestu. Ak s chudnut\u00edm za\u010d\u00ednate, zrejme nie je vhodn\u00e9 hne\u010f myslie\u0165 na cheat day, pri ktorom by ste sa prejedli a pokazili v\u00e1\u0161 progres. Efekt\u00edvnej\u0161ie bude, ke\u010f si ob\u010das doprajete nejak\u00fa sladkos\u0165 a zar\u00e1tate si ju do svojho kalorick\u00e9ho pr\u00edjmu. V\u010faka tomu sa nemus\u00edte vzd\u00e1va\u0165 ob\u013e\u00faben\u00fdch dobr\u00f4t a nepriprav\u00edte sa ani o v\u00fdsledky. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslite na to, \u017ee rie\u0161en\u00edm podv\u00e1dzania nie je vynech\u00e1vanie jed\u00e1l. Tento sp\u00f4sob je s\u00edce l\u00e1kav\u00fd, ale sp\u00f4sob\u00ed sk\u00f4r to, \u017ee budete hladnej\u0161\u00ed a pri najbli\u017e\u0161om jedle sa hravo prejete. To potom m\u00f4\u017ee prispie\u0165 k priberaniu. Sk\u00faste si do svojho kalorick\u00e9ho pl\u00e1nu <strong>vybra\u0165 jedl\u00e1, ktor\u00e9 v\u00e1m chutia a ich konzum\u00e1ciu si viete predstavi\u0165 udr\u017ea\u0165 ove\u013ea dlh\u0161ie.<\/strong> M\u00f4\u017eete sk\u00fasi\u0165 zaradi\u0165 aj va\u0161e ob\u013e\u00faben\u00e9 jedlo (pokojne aj kalorick\u00e9), no samozrejme v rozumnom mno\u017estve. Na tomto princ\u00edpe je zalo\u017een\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/iifym-flexibilne-stravovanie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">flexibiln\u00e9 stravovanie<\/a>, ktor\u00e9 je pre mnoh\u00fdch ove\u013ea pr\u00edjemnej\u0161ie ne\u017e drastick\u00e9 di\u00e9ty. <span style=\"color:#ff6600\" class=\"tadv-color\">[24]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"10_Nedavate_si_pozor_na_tekute_kalorie\"><\/span>10. Ned\u00e1vate si pozor na tekut\u00e9 kal\u00f3rie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kal\u00f3rie z jed\u00e1l s\u00fa pre v\u00e1s stra\u0161iakom, ale popri tom zdrav\u00fd obed zapijete colou a neviete si odpusti\u0165 ani sladen\u00e9 miner\u00e1lky. Ob\u010das sa do toho pritraf\u00ed pivo, v\u00edno, d\u017e\u00fas, smoothie alebo aj tvrd\u00fd alkohol. Zvl\u00e1\u0161\u0165 v lete s\u00fa l\u00e1kav\u00e9 r\u00f4zne osvie\u017euj\u00face drinky, ktor\u00e9 doslova sr\u0161ia <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tekut\u00fdmi kal\u00f3riami<\/a>. A pr\u00e1ve tie m\u00f4\u017eu by\u0165 d\u00f4vodom, pre\u010do sa v\u00e1m nedar\u00ed schudn\u00fa\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sladen\u00e9 n\u00e1poje v\u00e1m s\u00edce <strong>dodaj\u00fa tekut\u00e9 kal\u00f3rie, ale v\u00e4\u010d\u0161inou pre v\u00e1s nemaj\u00fa \u017eiadny in\u00fd pr\u00ednos.<\/strong> V jednej plechovke coly sa m\u00f4\u017ee skr\u00fdva\u0165 pokojne a\u017e <strong>10 kociek cukru (cca 142 kcal). <\/strong>Probl\u00e9mom pri sladen\u00fdch n\u00e1pojoch je tie\u017e to, \u017ee \u013eudia <strong>po ich konzum\u00e1cii s\u00edce pr\u00edjmu mno\u017estvo kal\u00f3ri\u00ed, no nec\u00edtia sa z nich tak\u00ed pln\u00ed, ako keby ich zjedli vo forme tuhej stravy. <\/strong>\u0160t\u00fadie tie\u017e nazna\u010duj\u00fa, \u017ee vysok\u00fd kalorick\u00fd obsah sladen\u00fdch n\u00e1pojov \u013eudia nekompenzuj\u00fa t\u00fdm, \u017ee zjedia menej jedla. Rovnako tak dv\u00edha kalorick\u00fd pr\u00edjem aj <strong>alkohol (cca 7 kcal \/ g),<\/strong> ktor\u00fd m\u00f4\u017ee zb\u00fara\u0165 aj va\u0161e z\u00e1brany vo\u010di chuti na sladk\u00e9 \u010di nezdrav\u00e9 jedl\u00e1. Potom s\u00fa tu aj ob\u013e\u00faben\u00e9 smoothies alebo d\u017e\u00fasy, ktor\u00e9 s\u00edce m\u00f4\u017eu obsahova\u0165 vitam\u00edny, ale aj obrovsk\u00fa porciu kal\u00f3ri\u00ed, ktor\u00e9 v\u00e4\u010d\u0161inou nepotrebujete. <span style=\"color:#ff6600\" class=\"tadv-color\">[25\u2013\u206027]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/08\/iStock-1092171088-_-OK__-1124x750.jpg\" alt=\"Ned\u00e1vate si pozor na tekut\u00e9 kal\u00f3rie\" class=\"wp-image-284240\" style=\"width:843px;height:563px\" title=\"Ned\u00e1vate si pozor na tekut\u00e9 kal\u00f3rie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1092171088-_-OK__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1092171088-_-OK__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1092171088-_-OK__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1092171088-_-OK__-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u010co sa s t\u00fdm d\u00e1 robi\u0165?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Vo v\u0161eobecnosti je najlep\u0161ie <strong>pitie \u010distej, pr\u00edpadne s\u00fdtenej miner\u00e1lnej vody.<\/strong> Ak nepatr\u00ed k jej fan\u00fa\u0161ikom, existuje mno\u017estvo mo\u017enost\u00ed, ako si ju m\u00f4\u017eete ochuti\u0165 bez toho, aby ste prijali desiatky kal\u00f3ri\u00ed. Medzi najjednoduch\u0161ie patr\u00ed <strong>d\u017eb\u00e1n vody s citr\u00f3nom a m\u00e4tou, <\/strong>ktor\u00fd po\u010das hor\u00facich dn\u00ed m\u00f4\u017eete vylep\u0161i\u0165 \u013eadom. S chu\u0165ou \u010distej vody v\u00e1m pom\u00f4\u017ee aj <a href=\"https:\/\/gymbeam.sk\/bio-matcha-prasok-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010daj<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ob\u013e\u00faben\u00e9 BCAA<\/strong><\/a><strong> <\/strong>alebo<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/instantny-napoj-bolero.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ochuten\u00fd pr\u00e1\u0161ok<\/strong><\/a> s minim\u00e1lnym obsahom kal\u00f3ri\u00ed. Siahnu\u0165 sa d\u00e1 aj po <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>iontov\u00fdch<\/strong><\/a> \u010di <strong>RTD n\u00e1pojoch,<\/strong> ktor\u00e9 v\u00e1m navy\u0161e doplnia i\u00f3ny str\u00e1can\u00e9 poten\u00edm po\u010das tr\u00e9ningu a s\u00fa tie\u017e pln\u00e9 vitam\u00ednov. <\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"11_Tocite_sa_v_kruhu_nezmyselnych_diet\"><\/span>11. To\u010d\u00edte sa v kruhu nezmyseln\u00fdch di\u00e9t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je \u010das na\u0161tartova\u0165 Google a n\u00e1js\u0165 kone\u010dne di\u00e9tu, ktorou sa v\u00e1m podar\u00ed dosta\u0165 k vysnenej postave. Riadite sa heslom &#8211; \u010d\u00edm pr\u00edsnej\u0161ie, t\u00fdm lep\u0161ie, preto\u017ee na v\u00fdsledky bolo neskoro u\u017e v\u010dera. Po dvoch t\u00fd\u017ed\u0148och zist\u00edte, \u017ee fungova\u0165 na tejto di\u00e9te nedok\u00e1\u017eete u\u017e ani de\u0148. Vzd\u00e1vaj\u00fa sa v\u0161ak len slabosi a tak h\u013ead\u00e1te \u010fal\u0161iu, ktor\u00e1 sk\u00f4r \u010di nesk\u00f4r skon\u010d\u00ed rovnako. Po pol roku si na konto pripisujete viac pokusov ne\u017e zhoden\u00fdch k\u00edl a probl\u00e9m je na svete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Faktom v\u0161ak je, \u017ee <strong>v\u00e4\u010d\u0161ina di\u00e9t bez oh\u013eadu na ich gro m\u00e1 za n\u00e1sledok kr\u00e1tkodob\u00e9 chudnutie. To s\u00edce funguje, ale nie je dlhodobo udr\u017eate\u013en\u00e9.<\/strong> Tieto di\u00e9ty vyl\u00fa\u010dia z v\u00e1\u0161ho jed\u00e1lni\u010dka jednu alebo skupinu potrav\u00edn a ke\u010f\u017ee nem\u00e1te ve\u013emi na v\u00fdber, dost\u00e1vate sa do brut\u00e1lneho deficitu. To sp\u00f4sobuje r\u00fdchle chudnutie, ktor\u00e9, znova opakujem &#8211; nie je dlhodobo udr\u017eate\u013en\u00e9. To\u010denie sa v kruhu r\u00f4znych di\u00e9t m\u00f4\u017ee tie\u017e sp\u00f4sobi\u0165 tzv.<strong> jojo efekt,<\/strong> kv\u00f4li ktor\u00e9mu priberiete nasp\u00e4\u0165 krvopotne zhadzovan\u00e9 kilogramy a mo\u017eno aj nejak\u00e9 navy\u0161e. Tento postup v\u00e1s navy\u0161e neu\u010d\u00ed zdrav\u00fdm stravovac\u00edm n\u00e1vykom a po istom \u010dase dok\u00e1\u017ee frustrova\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[28]<\/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\"><strong>\u010co sa s t\u00fdm d\u00e1 robi\u0165?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Pri snahe schudn\u00fa\u0165 by ste sa mali <strong>zamera\u0165 sk\u00f4r na dlhodobo udr\u017eate\u013en\u00fd sp\u00f4sob stravovania. <\/strong>Ten by v\u00e1m nemal sp\u00f4sobova\u0165 ka\u017edodenn\u00e9 tr\u00e1penie. Malo by \u00eds\u0165 o pl\u00e1n, ktor\u00fd ste schopn\u00ed dodr\u017eiava\u0165 nie len tento t\u00fd\u017ede\u0148, ale pokojne aj p\u00e1r \u010fal\u0161\u00edch mesiacov. K\u013e\u00fa\u010dom k \u00faspechu je <strong>komplexn\u00e1 strava, ktor\u00e1 sa stane s\u00fa\u010das\u0165ou v\u00e1\u0161ho \u017eivota.<\/strong> Ak si chcete zachova\u0165 zdrav\u00e9 stravovacie n\u00e1vyky, vysk\u00fa\u0161ajte prida\u0165 do svojho jed\u00e1lni\u010dka <strong>viac ovocia, bielkov\u00edn a zeleniny.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sk\u00faste si pripravi\u0165 <strong>menej kalorick\u00fd variant svojho ob\u013e\u00faben\u00e9ho kol\u00e1\u010da<\/strong> a pozrite sa aj po nejak\u00fdch zdrav\u00fdch <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteinove-snacky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">snackoch<\/a>. Pok\u00faste sa <strong>zn\u00ed\u017ei\u0165 obsah cukru, tuku a soli, <\/strong>ale dajte si tie\u017e pozor na <strong>ve\u013ekos\u0165 va\u0161ich porci\u00ed.<\/strong> Zmeny sa sna\u017ete <strong>zav\u00e1dza\u0165 postupne,<\/strong> v\u010faka \u010domu nebud\u00fa tak\u00e9 drastick\u00e9 a ove\u013ea \u013eah\u0161ie si na ne zvyknete. <span style=\"color:#ff6600\" class=\"tadv-color\">[29\u2013\u206030]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In\u0161pirova\u0165 v\u00e1s m\u00f4\u017ee aj \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/strong><\/a><strong>&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 is-style-default\"><span class=\"ez-toc-section\" id=\"12_Jete_vela_rafinovanych_sacharidov_a_vysoko_priemyselne_spracovanych_potravin\"><\/span>12. Jete ve\u013ea rafinovan\u00fdch sacharidov a vysoko priemyselne spracovan\u00fdch potrav\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niet nad to, za\u010da\u0165 r\u00e1no vo\u0148av\u00fdm \u010derstv\u00fdm bielym pe\u010divom, ktor\u00e9 tvor\u00ed be\u017en\u00fa s\u00fa\u010das\u0165 v\u00e1\u0161ho jed\u00e1lni\u010dka. Na desiatu sa sna\u017e\u00edte ovl\u00e1da\u0165 a tak zvol\u00edte su\u0161ienky s n\u00e1pisom fitness. Po bli\u017e\u0161ej anal\u00fdze zlo\u017eenia v\u0161ak \u013eahko zist\u00edte, \u017ee maj\u00fa takmer rovnak\u00e9 mno\u017estvo cukru, ako be\u017en\u00e9 sladkosti. Na obed v\u00e1s s\u00edce \u010dak\u00e1 zeleninov\u00fd \u0161al\u00e1t, ktor\u00fd v\u0161ak dop\u013a\u0148a m\u00e4so s hranolkami a ke\u010dupom. Pote\u0161\u00ed aj mal\u00fd dezert v podobe \u0161i\u0161ky, ktor\u00e1 patr\u00ed k vysoko priemyselne spracovan\u00fdm potravin\u00e1m. Tie v malom objeme obsahuj\u00fa obrovsk\u00e9 mno\u017estvo kal\u00f3ri\u00ed. Toto v\u0161etko s\u00fa rafinovan\u00e9 sacharidy, ktor\u00e9 je vhodnej\u0161ie nahradi\u0165 zdrav\u0161ou verziou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rafinovan\u00e9 sacharidy maj\u00fa \u010dasto <strong>m\u00e1lo vl\u00e1kniny a vysok\u00fd glykemick\u00fd index. <\/strong>To znamen\u00e1, \u017ee ich <strong>telo r\u00fdchlo tr\u00e1vi a pocit s\u00fdtosti v\u00e1m s nimi vydr\u017e\u00ed len ve\u013emi kr\u00e1tko. <\/strong>Okrem toho sp\u00f4sobuj\u00fa ve\u013ek\u00e9 v\u00fdkyvy hladiny cukru v krvi, kv\u00f4li ktor\u00fdm ste sk\u00f4r hladn\u00ed. To v\u00e1s potom n\u00fati siahnu\u0165 po \u010fal\u0161om jedle, \u010do m\u00f4\u017ee prispie\u0165 k prejedaniu a \u010fal\u0161\u00edm kal\u00f3ri\u00e1m. Dlhodob\u00e9 \u0161t\u00fadie tie\u017e preuk\u00e1zali, \u017ee <strong>konzum\u00e1cia rafinovan\u00fdch sacharidov je spojen\u00e1 so zv\u00fd\u0161en\u00fdm mno\u017estvom bru\u0161n\u00e9ho tuku.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[31\u2013\u206033]<\/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\"><strong>\u010co sa s t\u00fdm d\u00e1 robi\u0165?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Zamerajte sa na <strong>pr\u00edjem zdrav\u00fdch sacharidov s n\u00edzkym glykemick\u00fdm indexom. <\/strong>Pocit s\u00fdtosti v\u00e1m po ich konzum\u00e1cii vydr\u017e\u00ed ove\u013ea dlh\u0161ie a nen\u00fati v\u00e1s tak k prejedaniu. Vo v\u0161eobecnosti ide o napr\u00edklad o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/susene-ovocie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovocie<\/a>, zeleninu, strukoviny, biely jogurt, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy<\/a>, vaj\u00ed\u010dka a r\u00f4zne druhy m\u00e4sa. Klasick\u00e9 biele cestoviny m\u00f4\u017eete vymeni\u0165 za <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-vretena-razne-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">celozrnn\u00e9<\/a> alebo za <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-zero-rice-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00edzkokalorick\u00fa ry\u017eu<\/a>, ktor\u00e1 m\u00e1 takmer nulov\u00fd podiel sacharidov, cukrov a tukov.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"810\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/foto-1124x810.jpeg\" alt=\"Pri chudnut\u00ed by ste nemali jes\u0165 ve\u013ea rafinovan\u00fdch sacharidov a vysoko priemyselne spracovan\u00fdch potrav\u00edn\" class=\"wp-image-284146\" style=\"width:843px;height:608px\" title=\"Pri chudnut\u00ed by ste nemali jes\u0165 ve\u013ea rafinovan\u00fdch sacharidov a vysoko priemyselne spracovan\u00fdch potrav\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/foto-1124x810.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/foto-400x288.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/foto-1536x1107.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/foto-2048x1476.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"13_Chcete_vsetko_alebo_nic\"><\/span>13. Chcete v\u0161etko alebo ni\u010d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vyl\u00fa\u010dili ste doslova v\u0161etko nezdrav\u00e9 a prestali ste jes\u0165 spracovan\u00e9 potraviny, pe\u010divo, syry, mlie\u010dne v\u00fdrobky \u010di r\u00f4zne snacky. V z\u00e1sade fungujete len na kuracom m\u00e4se, ovoc\u00ed a zelenine. Na prv\u00fd poh\u013ead to m\u00f4\u017ee vyzera\u0165 dokonalo a te\u0161\u00edte sa na skor\u00e9 v\u00fdsledky a\u017e do momentu, kedy to za\u010dne by\u0165 otrasn\u00e9. Tu prich\u00e1dza na rad \u0161pajza, v ktorej sa skr\u00fdva lahodn\u00e1 mlie\u010dna \u010dokol\u00e1da. Po jej konzum\u00e1cii si poviete, \u017ee v\u00e1\u0161 pl\u00e1n zlyhal a ot\u00e1zka stravy v\u00e1m za\u010dne by\u0165 ukradnut\u00e1. Preto si k ve\u010dern\u00e9mu filmu otvor\u00edte XXL balenie \u010dipsov, ktor\u00e9 zapijete pivom. Na druh\u00fd de\u0148 m\u00e1te na ra\u0148ajky v\u00fd\u010ditky svedomia, ktor\u00e9 v\u00e1s don\u00fatia vr\u00e1ti\u0165 sa sp\u00e4\u0165, no va\u0161e zlyhanie sa znova opakuje.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fungovanie vy\u0161\u0161ie uveden\u00fdm sp\u00f4sobom je pomerne <strong>de\u0161trukt\u00edvny cyklus, ktor\u00fd prech\u00e1dza z extr\u00e9mu do extr\u00e9mu.<\/strong> Myslenie typu v\u0161etko alebo ni\u010d v\u00e1s udr\u017eiava v ustavi\u010dnom kruhu v\u00fdhier a prehier, ktor\u00fd postupne prin\u00e1\u0161a st\u00e1le v\u00e4\u010d\u0161iu frustr\u00e1ciu. Nehovoriac o tom, \u017ee sa va\u0161e okolie u\u017e ani len nepozastav\u00ed nad t\u00fdm, \u017ee za\u010d\u00ednate odznova piatykr\u00e1t za mesiac.<span style=\"color:#ff6600\" class=\"tadv-color\"> [34]<\/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\"><strong>\u010co sa s t\u00fdm d\u00e1 robi\u0165?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Sk\u00faste svoje negat\u00edvne my\u0161lienky na zlyhanie <strong>nahradi\u0165 realistickej\u0161\u00edmi cie\u013emi. <\/strong>Nau\u010dte sa v\u00e1\u017ei\u0165 sam\u00fdch seba. Namiesto prem\u00fd\u0161\u013eania nad zlyhan\u00edm si spome\u0148te sk\u00f4r na to, <strong>ko\u013eko in\u00fdch \u017eivotn\u00fdch \u00faspechov<\/strong> u\u017e m\u00e1te za sebou. S\u00fastre\u010fte sa na svoje <strong>siln\u00e9 str\u00e1nky,<\/strong> ktor\u00e9 v\u00e1m pom\u00f4\u017eu udr\u017ea\u0165 tr\u00e9ning a stravu na uzde. Pochopte fakt, \u017ee v \u017eivote existuj\u00fa aj ne\u00faspechy, no sna\u017ete sa ich vyu\u017ei\u0165 na to, <strong>aby v\u00e1s pos\u00favali \u010falej.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[35]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"14_Nemate_podporu_okolia\"><\/span>14. Nem\u00e1te podporu okolia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Urobi\u0165 prv\u00e9 kroky na ceste za zdrav\u0161\u00edm ja vy\u017eaduje ve\u013ea odvahy a odhodlania. Va\u0161e rozhodnutie je jasn\u00e9 a mysl\u00edte to naozaj v\u00e1\u017ene. Snahu schudn\u00fa\u0165 v\u00e1m v\u0161ak komplikuje rodina a priatelia, ktor\u00fd si z v\u00e1s robia srandu a z ich spr\u00e1vania je ka\u017ed\u00e9mu jasn\u00e9, \u017ee v\u00e1m ani trochu ned\u00f4veruj\u00fa. Postupom \u010dasu im uver\u00edte, \u017ee to nedok\u00e1\u017eete a va\u0161a cesta kon\u010d\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Akoko\u013evek toto spr\u00e1vanie okolia znie hl\u00fapo, \u013eudia si zo zdrav\u00e9ho stravovania robia srandu. Najm\u00e4 tam, kde nie\u010do tak\u00e9 nie je be\u017en\u00e9 a oni sami s t\u00fdm nemaj\u00fa ani najmen\u0161ie sk\u00fasenosti. Faktom zost\u00e1va, \u017ee zhodi\u0165 p\u00e1r k\u00edl nie je jednoduch\u00e9 a o to viac cel\u00fd proces s\u0165a\u017euje aj zosmie\u0161\u0148ovanie okol\u00edm. <span style=\"color:#ff6600\" class=\"tadv-color\">[34]<\/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\"><strong>\u010co sa s t\u00fdm d\u00e1 robi\u0165?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Ak m\u00e1te pocit, \u017ee v\u00e1m ch\u00fdba dostato\u010dn\u00e1 podpora okolia, <strong>sk\u00faste sa o tom s va\u0161ou rodinou a priate\u013emi otvorene porozpr\u00e1va\u0165.<\/strong> Vysvetlite im, o \u010do v\u00e1m ide, \u017ee va\u0161e zdravie pre v\u00e1s ve\u013ea znamen\u00e1 a ocenili by ste, keby v\u00e1s prestali podce\u0148ova\u0165. Ak tento syst\u00e9m nefunguje, myslite na to, \u017ee <strong>chudnete pre seba, <\/strong>nie pre in\u00fdch. Sna\u017ete sa vytesni\u0165 negat\u00edvne koment\u00e1re a <strong>nedovo\u013ete, aby ovplyvnili va\u0161u snahu. <\/strong>Odmietnite nezdrav\u00e9 jedlo aj ke\u010f v\u00e1m ho pon\u00fakaj\u00fa najbli\u017e\u0161\u00ed a dr\u017ete sa svojej motiv\u00e1cie. S\u00fastre\u010fte sa na svoj pokrok, stanovte si kr\u00e1tkodob\u00e9 ciele a spojte sa s niek\u00fdm z okolia, kto m\u00e1 rovnak\u00fd cie\u013e. Pom\u00f4c\u0165 m\u00f4\u017ee aj sledovanie motiva\u010dn\u00fdch profilov \u013eud\u00ed, ktor\u00ed dok\u00e1zali to, o \u010do sa usilujete aj vy. <span style=\"color:#ff6600\" class=\"tadv-color\">[36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/IMG_9600-1124x749.jpeg\" alt=\"Po\u010das chudnutia je d\u00f4le\u017eit\u00e1 aj podpora okolia\" class=\"wp-image-284160\" style=\"width:843px;height:562px\" title=\"Po\u010das chudnutia je d\u00f4le\u017eit\u00e1 aj podpora okolia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_9600-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_9600-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_9600-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_9600-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"15_Zdravotne_tazkosti\"><\/span>15. Zdravotn\u00e9 \u0165a\u017ekosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161a motiv\u00e1cia funguje ako \u0161vaj\u010diarske hodinky. Pravidelne tr\u00e9nujete a dar\u00ed sa v\u00e1m dodr\u017eiava\u0165 kalorick\u00fd deficit, ktor\u00fd ste si nastavili. Dalo by sa poveda\u0165, \u017ee v\u0161etko ide tak, ako m\u00e1. Teda a\u017e do momentu, kedy zist\u00edte, \u017ee v\u00e1ha sa neh\u00fdbe t\u00fdm spr\u00e1vnym smerom. Va\u0161e sna\u017eenie v\u0161ak vyzer\u00e1 bezchybne a tak je na mieste poriadne sa zamyslie\u0165 nad t\u00fdm, kde by mohol by\u0165 probl\u00e9m. Nezabudli ste zobra\u0165 do \u00favahy aj zdravotn\u00e9 \u0165a\u017ekosti?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niektor\u00e9 <strong>zdravotn\u00e9 \u0165a\u017ekosti m\u00f4\u017eu vies\u0165 k priberaniu na v\u00e1he<\/strong> alebo dok\u00e1\u017eu s\u0165a\u017ei\u0165 va\u0161u snahu schudn\u00fa\u0165. Patr\u00ed tu napr\u00edklad:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zn\u00ed\u017een\u00e1 funkcia \u0161t\u00edtnej \u017e\u013eazy, zn\u00e1ma ako hypotyre\u00f3za&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/pcos-syndrom-ktory-by-mala-poznat-kazda-zena\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">syndr\u00f3m polycystick\u00fdch vaje\u010dn\u00edkov<\/a>&nbsp;<\/li>\n\n\n\n<li>sp\u00e1nkov\u00e9 apnoe<strong>&nbsp;<\/strong><\/li>\n\n\n\n<li>niektor\u00e9 druhy liekov<strong>&nbsp;<\/strong><\/li>\n\n\n\n<li>chronick\u00fd stres<strong>&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Posledne spom\u00ednan\u00fd faktor sp\u00fa\u0161\u0165a uvo\u013e\u0148ovanie horm\u00f3nu s n\u00e1zvom <strong>kortizol,<\/strong> ktor\u00fd ovplyv\u0148uje mno\u017estvo procesov v celom tele. Jeho hladinu zvy\u0161uj\u00fa pocity \u00fazkosti, sm\u00fatku a spom\u00ednan\u00e9ho chronick\u00e9ho stresu. To m\u00f4\u017ee vies\u0165 <strong>k oslabenej imunite, zv\u00fd\u0161en\u00e9mu krvn\u00e9mu tlaku \u010di priberaniu v oblasti brucha.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [37]<\/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\"><strong>\u010co sa s t\u00fdm d\u00e1 robi\u0165?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Ak si mysl\u00edte, \u017ee sa v\u00e1s t\u00fdkaj\u00fa spom\u00ednan\u00e9 alebo in\u00e9 zdravotn\u00e9 \u0165a\u017ekosti, ktor\u00e9 v\u00e1m br\u00e1nia v chudnut\u00ed, <strong>pora\u010fte sa so svojim lek\u00e1rom<\/strong> o \u010fal\u0161\u00edch mo\u017enostiach. Sna\u017ete sa tie\u017e <strong>pravidelne chodi\u0165 na prevent\u00edvne prehliadky \u010di vy\u0161etrenia.<\/strong> Nezabudnite porozpr\u00e1va\u0165 lek\u00e1rovi o v\u0161etk\u00fdch probl\u00e9moch, ale aj podozreniach, ktor\u00e9 v\u00e1s tr\u00e1pia. Nechajte sa vy\u0161etri\u0165 a dodr\u017eiavajte pr\u00edpadn\u00fa stanoven\u00fa lie\u010dbu.&nbsp;&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 is-style-default\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z uveden\u00fdch inform\u00e1ci\u00ed vypl\u00fdva, \u017ee snahu schudn\u00fa\u0165 m\u00f4\u017eu sprev\u00e1dza\u0165 r\u00f4zne prek\u00e1\u017eky. Ak ste sa rozhodli urobi\u0165 prv\u00fd krok, d\u00f4le\u017eit\u00e9 je nevzda\u0165 sa. Ako m\u00f4\u017eete vidie\u0165, ka\u017ed\u00fd probl\u00e9m m\u00e1 svoje rie\u0161enie a je len na v\u00e1s, ako sa k nemu postav\u00edte. Myslite na to, \u017ee k\u013e\u00fa\u010dom k \u00faspechu je kalorick\u00fd deficit a k nemu prisl\u00fachaj\u00face mno\u017estvo fyzickej aktivity. Svoje kal\u00f3rie r\u00e1tajte \u010do najpresnej\u0161ie a progres sa nesna\u017ete mera\u0165 iba v\u00e1\u017een\u00edm. Okrem toho sa vyhnite drastick\u00fdm di\u00e9tam, ktor\u00e9 v\u00e1m zak\u00e1\u017eu v\u0161etko, na \u010do si len spomeniete. N\u00e1jdite si svoju zlat\u00fa stredn\u00fa cestu, ktor\u00e1 bude udr\u017eate\u013en\u00e1 a hlavne zdrav\u00e1.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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","protected":false},"excerpt":{"rendered":"<p>Rozhodli ste sa schudn\u00fa\u0165, ale m\u00e1te pocit, \u017ee to nejde pod\u013ea va\u0161ich predst\u00e1v? 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