{"id":285509,"date":"2021-07-30T10:55:30","date_gmt":"2021-07-30T08:55:30","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=285509"},"modified":"2024-06-17T19:32:57","modified_gmt":"2024-06-17T17:32:57","slug":"15-duvodu-ktere-brani-v-hubnuti","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/","title":{"rendered":"15 d\u016fvod\u016f, kter\u00e9 br\u00e1n\u00ed v hubnut\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.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#Klicem_k_uspechu_je_kaloricky_deficit\" title=\"Kl\u00ed\u010dem k \u00fasp\u011bchu je kalorick\u00fd deficit\">Kl\u00ed\u010dem k \u00fasp\u011bchu je kalorick\u00fd deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#15_duvodu_proc_hubnuti_nefunguje\" title=\"15 d\u016fvod\u016f, pro\u010d hubnut\u00ed nefunguje\">15 d\u016fvod\u016f, pro\u010d hubnut\u00ed nefunguje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#1_Snazite_se_pretrenovat_spatne_sestaveny_jidelnicek\" title=\"1. Sna\u017e\u00edte se p\u0159etr\u00e9novat \u0161patn\u011b sestaven\u00fd j\u00eddeln\u00ed\u010dek\">1. Sna\u017e\u00edte se p\u0159etr\u00e9novat \u0161patn\u011b sestaven\u00fd j\u00eddeln\u00ed\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.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#2_Spatne_merite_svuj_pokrok\" title=\"2. \u0160patn\u011b m\u011b\u0159\u00edte sv\u016fj pokrok\">2. \u0160patn\u011b m\u011b\u0159\u00edte sv\u016fj 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.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#3_Jite_prilis_mnoho_kalorii\" title=\"3. J\u00edte p\u0159\u00edli\u0161 mnoho kalori\u00ed\">3. J\u00edte p\u0159\u00edli\u0161 mnoho kalori\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.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#4_Spatne_pocitate_vase_kalorie\" title=\"4. \u0160patn\u011b po\u010d\u00edt\u00e1te va\u0161e kalorie\">4. \u0160patn\u011b po\u010d\u00edt\u00e1te va\u0161e kalorie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#5_Mate_nedostatecny_prijem_bilkovin\" title=\"5. M\u00e1te nedostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin\">5. M\u00e1te nedostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#6_Vas_trenink_neni_dostatecny\" title=\"6. V\u00e1\u0161 tr\u00e9nink nen\u00ed dostate\u010dn\u00fd\">6. V\u00e1\u0161 tr\u00e9nink nen\u00ed dostate\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.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#7_Mate_nedostatek_prirozeneho_pohybu_behem_dne\" title=\"7. M\u00e1te nedostatek p\u0159irozen\u00e9ho pohybu b\u011bhem dne\">7. M\u00e1te nedostatek p\u0159irozen\u00e9ho pohybu b\u011bhem dne<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#8_Spanek_je_pro_vas_zbytecnym_luxusem\" title=\"8. Sp\u00e1nek je pro v\u00e1s zbyte\u010dn\u00fdm luxusem\">8. Sp\u00e1nek je pro v\u00e1s zbyte\u010dn\u00fdm luxusem<\/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.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#9_Behem_vikendu_jste_jako_utrzeni_ze_retezu\" title=\"9. B\u011bhem v\u00edkend\u016f jste jako utr\u017een\u00ed ze \u0159et\u011bzu\">9. B\u011bhem v\u00edkend\u016f jste jako utr\u017een\u00ed ze \u0159et\u011bzu<\/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.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#10_Nedavate_si_pozor_na_tekute_kalorie\" title=\"10. Ned\u00e1v\u00e1te si pozor na tekut\u00e9 kalorie\">10. Ned\u00e1v\u00e1te si pozor na tekut\u00e9 kalorie<\/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.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#11_Tocite_se_v_kruhu_nesmyslnych_diet\" title=\"11. To\u010d\u00edte se v kruhu nesmysln\u00fdch diet\">11. To\u010d\u00edte se v kruhu nesmysln\u00fdch diet<\/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.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#12_Jite_hodne_rafinovanych_sacharidu_a_vysoce_prumyslove_zpracovanych_potravin\" title=\"12. J\u00edte hodn\u011b rafinovan\u00fdch sacharid\u016f a vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin\">12. J\u00edte hodn\u011b rafinovan\u00fdch sacharid\u016f a vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin<\/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.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#13_Chcete_vsechno_nebo_nic\" title=\"13. Chcete v\u0161echno nebo nic\">13. Chcete v\u0161echno nebo nic<\/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.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#14_Nemate_podporu_okoli\" title=\"14. Nem\u00e1te podporu okol\u00ed\">14. Nem\u00e1te podporu okol\u00ed<\/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.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#15_Zdravotni_potize\" title=\"15. Zdravotn\u00ed pot\u00ed\u017ee\">15. Zdravotn\u00ed pot\u00ed\u017ee<\/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.cz\/blog\/15-duvodu-ktere-brani-v-hubnuti\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>My\u0161lenka zhubnout a zm\u011bnit svou postavu k lep\u0161\u00edmu mnoh\u00fdm z n\u00e1s nen\u00ed ciz\u00ed. Kone\u010dn\u011b p\u0159i\u0161la \u0159ada i na v\u00e1s a ud\u011blali jste dlouho odkl\u00e1dan\u00e9 rozhodnut\u00ed. Va\u0161\u00edm c\u00edlem je zhubnout p\u00e1r kilo a nejen vypadat, ale hlavn\u011b c\u00edtit se l\u00e9pe. Prvn\u00ed kroky jsou pln\u00e9 obrovsk\u00e9ho nad\u0161en\u00ed, kter\u00e9 sd\u00edl\u00edte na soci\u00e1ln\u00edch s\u00edt\u00edch v podob\u011b fotky z gymu je\u0161t\u011b d\u0159\u00edve ne\u017e doraz\u00ed v\u00fdsledky. Odv\u00e1\u017eili jste se, p\u0159e\u010detli jste si p\u00e1r \u010dl\u00e1nk\u016f o cvi\u010den\u00ed, z\u0159ekli se ve\u010de\u0159\u00ed v McDonaldu a prvn\u00ed t\u00fdden mak\u00e1te jako o \u017eivot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po sedmi dnech se znovu postav\u00edte na v\u00e1hu a zjist\u00edte, \u017ee v\u00fdsledn\u00e9 \u010d\u00edslo nen\u00ed v\u016fbec takov\u00e9, jak\u00e9 jste o\u010dek\u00e1vali. P\u0159\u00edpadn\u011b se v\u00e1m mo\u017en\u00e1 da\u0159ilo v\u00edce a zhubli jste n\u011bjak\u00e9 to kilo b\u011bhem prvn\u00edho m\u011bs\u00edce. Pak se v\u0161ak cel\u00fd proces jaksi zastavil. Faktem z\u016fst\u00e1v\u00e1, \u017ee kl\u00ed\u010dem k \u00fabytku hmotnosti je pravideln\u00e1 fyzick\u00e1 aktivita a kalorick\u00fd deficit. Toho m\u016f\u017eeme dos\u00e1hnout ni\u017e\u0161\u00edm p\u0159\u00edjmem energie a v\u011bt\u0161\u00edm mno\u017estv\u00edm fyzick\u00e9 aktivity. Existuje v\u0161ak n\u011bkolik faktor\u016f, kter\u00e9 v\u00e1m snahu mohou pokazit. Pokud tedy m\u00e1te pocit, \u017ee cesta za vysn\u011bnou hmotnost\u00ed nejde podle va\u0161ich p\u0159edstav, poj\u010fte se mnou odhalit d\u016fvody, pro\u010d se to vlastn\u011b d\u011bje. Z\u00e1rove\u0148 se pod\u00edv\u00e1me na to, jak jednotliv\u00e9 probl\u00e9my vy\u0159e\u0161it. Proto\u017ee nejd\u016fle\u017eit\u011bj\u0161\u00ed v cel\u00e9m procesu je &#8211; nevzdat se!<\/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=\"Klicem_k_uspechu_je_kaloricky_deficit\"><\/span>Kl\u00ed\u010dem k \u00fasp\u011bchu je kalorick\u00fd deficit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Kalorie v j\u00eddle dod\u00e1vaj\u00ed t\u011blu <\/span><b>energii pot\u0159ebnou k p\u0159e\u017eit\u00ed. <\/b><span style=\"font-weight: 400;\">Jakmile n\u011bco sn\u00edte, va\u0161e t\u011blo to rozkl\u00e1d\u00e1, aby uvolnilo energii k okam\u017eit\u00e9mu pou\u017eit\u00ed nebo ji uskladnilo na pozd\u011bji. D\u011bje se tak v z\u00e1vislosti na tom, co v dan\u00e9m okam\u017eiku pot\u0159ebujete. Abyste si udr\u017eeli svou v\u00e1hu, je <\/span><b>nutn\u00e9 p\u0159ijmout ur\u010dit\u00e9 mno\u017estv\u00ed kalori\u00ed. <\/b><span style=\"font-weight: 400;\">Pokud chcete, aby va\u0161e v\u00e1ha klesla, mus\u00edte se <\/span><b>dostat do kalorick\u00e9ho deficitu.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">To znamen\u00e1, \u017ee zkonzumujete m\u00e9n\u011b kalori\u00ed, ne\u017e je nutn\u00e9 k tomu, abyste z\u016fstali na va\u0161\u00ed sou\u010dasn\u00e9 hmotnosti. V tomto p\u0159\u00edpad\u011b se va\u0161e t\u011blo uch\u00fdl\u00ed ke <\/span><b>spalov\u00e1n\u00ed ulo\u017een\u00fdch kalori\u00ed na energii<\/b><span style=\"font-weight: 400;\">, d\u00edky \u010demu\u017e hubnete. P\u0159\u00edjem energie pro vytvo\u0159en\u00ed kalorick\u00e9ho deficitu se u ka\u017ed\u00e9ho \u010dlov\u011bka li\u0161\u00ed. Konkr\u00e9tn\u00ed hodnota z\u00e1vis\u00ed na n\u011bkolika faktorech. <\/span><span style=\"font-weight: 400; 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><span style=\"font-weight: 400;\">Vypo\u010d\u00edtat kalorick\u00fd deficit si m\u016f\u017eete tak\u00e9 pomoc\u00ed na\u0161\u00ed<\/span> <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" class=\"ek-link\"><b>Online kalkula\u010dky energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin.<\/b><\/a>&nbsp;<span style=\"font-weight: 400;\">Pokud se chcete o kalorick\u00e9m deficitu dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<\/span><a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\"> <b>Kalorick\u00fd deficit: Jak zhubnout a m\u00edt i sv\u016fj vlastn\u00ed \u017eivot.<\/b><\/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=\"Kl\u00ed\u010dem k \u00fasp\u011bchu je kalorick\u00fd deficit\" class=\"wp-image-284220\" style=\"width:843px;height:562px\" title=\"Kl\u00ed\u010dem k \u00fasp\u011bchu 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_duvodu_proc_hubnuti_nefunguje\"><\/span>15 d\u016fvod\u016f, pro\u010d hubnut\u00ed nefunguje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161i snahu zhubnout m\u016f\u017ee ovliv\u0148ovat n\u011bkolik faktor\u016f. N\u00ed\u017ee si proto p\u0159edstav\u00edme 15 mo\u017en\u00fdch d\u016fvod\u016f, kter\u00e9 v\u00e1m mohou br\u00e1nit dos\u00e1hnout vytou\u017een\u00e9ho c\u00edle. K tomu p\u0159id\u00e1me i tipy, jak se s nimi poprat.<\/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_se_pretrenovat_spatne_sestaveny_jidelnicek\"><\/span>1. Sna\u017e\u00edte se p\u0159etr\u00e9novat \u0161patn\u011b sestaven\u00fd j\u00eddeln\u00ed\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rozhodnut\u00ed shodit p\u00e1r kilo je na stole a va\u0161e prvn\u00ed kroky sm\u011b\u0159uj\u00ed do gymu. Tam propot\u00edte tri\u010dko a po cvi\u010den\u00ed si nezapomenete cvaknout fotku na v\u00e1\u0161 Instagram. Pak se vr\u00e1t\u00edte dom\u016f a sn\u00edte v\u0161echno, co v\u00e1m p\u0159ijde pod ruku. Ve\u010der nevynech\u00e1te pivko s kamar\u00e1dy dopln\u011bn\u00e9 fast foodem. Tento postup opakujete cel\u00fd t\u00fdden s men\u0161\u00edmi obm\u011bnami a ji\u017e brzy zjist\u00edte, \u017ee v\u00fdsledky neoklamete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Z v\u00fd\u0161e zm\u00edn\u011bn\u00e9ho kalorick\u00e9ho deficitu vypl\u00fdv\u00e1, \u017ee t\u011blo mus\u00ed p\u0159i hubnut\u00ed sp\u00e1lit v\u00edce kalori\u00ed ne\u017e zkonzumujete. Bohu\u017eel, samotn\u00e9 cvi\u010den\u00ed na to p\u0159i \u0161patn\u00e9 strav\u011b nesta\u010d\u00ed. Nejefektivn\u011bj\u0161\u00ed je obecn\u011b kombinace ni\u017e\u0161\u00edho kalorick\u00e9ho p\u0159\u00edjmu a zv\u00fd\u0161en\u00e9 pohybov\u00e9 aktivity. Potvrzuje to i n\u011bkolik studi\u00ed, podle kter\u00fdch je <\/span><b>v\u00fdrazn\u00e9 sn\u00ed\u017een\u00ed hmotnosti bez dostate\u010dn\u00fdch zm\u011bn ve stravov\u00e1n\u00ed u v\u011bt\u0161iny lid\u00ed velmi nepravd\u011bpodobn\u00e9.<\/b><span style=\"font-weight: 400;\"> V praxi se tento probl\u00e9m projevuje tak, \u017ee \u010dlov\u011bk si nap\u0159\u00edklad po hodin\u011b j\u00edzdy na kole mysl\u00ed, jak obrovsk\u00e9 mno\u017estv\u00ed kalori\u00ed sp\u00e1lil, a t\u00edm p\u00e1dem m\u016f\u017ee sn\u00edst cokoliv.<\/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=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/DSC02006-1124x751.jpg\" alt=\"15 d\u016fvod\u016f, pro\u010d hubnut\u00ed nefunguje\" class=\"wp-image-284059\" style=\"width:843px;height:563px\" title=\"15 d\u016fvod\u016f, pro\u010d hubnut\u00ed 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><span style=\"font-weight: 400;\">Nen\u00ed to v\u0161ak \u00fapln\u011b pravda. Pokud z\u016fstaneme u tohoto konkr\u00e9tn\u00edho p\u0159\u00edkladu, j\u00edzdou na kole v rychlosti 17 km\/h sp\u00e1l\u00ed 65 kg \u017eena cca 442 kcal. V p\u0159\u00edpad\u011b 80 kg mu\u017ee je toto \u010d\u00edslo na hodnot\u011b zhruba 544 kcal. Tato hodnota se m\u016f\u017ee rovnat asi 100 g tabulce \u010dokol\u00e1dy. Pokud si n\u00e1\u0161 mu\u017e po hodinov\u00e9 j\u00edzd\u011b d\u00e1 zm\u00edn\u011bnou \u010dokol\u00e1du, kterou ve\u010der dopln\u00ed velk\u00fdm pivem (cca 236 kcal) a slan\u00fdmi chipsy (cca 500 kcal), tak nejen\u017ee nen\u00ed v kalorick\u00e9m deficitu vzhledem ke sv\u00e9 fyzick\u00e9 aktivit\u011b, ale dost\u00e1v\u00e1 se do plusu. T\u00edm p\u00e1dem nehubne, ale p\u0159ib\u00edr\u00e1. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[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\"><b>Co se s t\u00edm d\u00e1 d\u011blat?<\/b><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Pou\u0161t\u011bt se do n\u011b\u010deho po hlav\u011b nem\u00e1 smysl. Pokud jste se ji\u017e rozhodli vydat na cestu za lep\u0161\u00ed postavou, <\/span><b>sna\u017ete se d\u011blat v\u011bci po\u0159\u00e1dn\u011b <\/b><span style=\"font-weight: 400;\">u\u017e od \u00fapln\u00e9ho za\u010d\u00e1tku. V prvn\u00ed \u0159ad\u011b byste si m\u011bli <\/span><b>stanovit<\/b><a href=\"https:\/\/gymbeam.cz\/blog\/proc-jsme-lini-a-co-se-s-tim-da-delat\/\" class=\"ek-link\"> <b>re\u00e1ln\u00fd, m\u011b\u0159iteln\u00fd a \u010dasov\u011b ohrani\u010den\u00fd c\u00edl<\/b><\/a><b>, <\/b><span style=\"font-weight: 400;\">nap\u0159\u00edklad &#8211; zhubnu 2 kg za 2 m\u011bs\u00edce. Pokud m\u00e1te <\/span><a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" class=\"ek-link\"><b>kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n<\/b><\/a><b>,<\/b><span style=\"font-weight: 400;\"> kter\u00fd m\u016f\u017eete<\/span><a href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\" class=\"ek-link\"> <b>cvi\u010dit i doma<\/b><\/a><span style=\"font-weight: 400;\"> a dostate\u010dn\u011b vylad\u011bn\u00fd sp\u00e1nek, z\u016fst\u00e1v\u00e1 dot\u00e1hnout stravu.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Jednou z nejefektivn\u011bj\u0161\u00edch metod, jak m\u00edt pod kontrolou sv\u00e9 kalorie, je jejich po\u010d\u00edt\u00e1n\u00ed. S t\u00edm v\u00e1m m\u016f\u017ee pomoci v\u00fd\u017eivov\u00fd poradce, ale p\u0159i tro\u0161e snahy to zvl\u00e1dnete i sami. V tom p\u0159\u00edpad\u011b ur\u010dit\u011b nevynechte n\u00e1\u0161<\/span><a href=\"https:\/\/gymbeam.cz\/blog\/jednoduchy-navod-jak-pocitat-kalorie-a-dosahnout-tak-svych-cilu\/\" class=\"ek-link\"> <b>Jednoduch\u00fd n\u00e1vod, jak po\u010d\u00edtat kalorie a dos\u00e1hnout tak sv\u00fdch c\u00edl\u016f.<\/b><\/a><span style=\"font-weight: 400;\"> Pamatujte, \u017ee <\/span><b>nejlep\u0161\u00edm zp\u016fsobem, jak hubnout, je kombinace cvi\u010den\u00ed a omezen\u00fd p\u0159\u00edjem kalori\u00ed. <\/b><span style=\"font-weight: 400; color: #ff6600;\">[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_Spatne_merite_svuj_pokrok\"><\/span>2. \u0160patn\u011b m\u011b\u0159\u00edte sv\u016fj pokrok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161e nad\u0161en\u00ed zhubnout z\u00e1\u0159\u00ed na v\u0161echny strany. Fast food jste vym\u011bnili za zdravou stravu a na programu va\u0161eho dne nesm\u00ed chyb\u011bt pravideln\u00fd tr\u00e9nink. Ru\u010di\u010dka na v\u00e1ze se v\u0161ak po n\u011bkolika dnech nepohnula a p\u0159ich\u00e1z\u00ed m\u00edrn\u00e9 zklam\u00e1n\u00ed. Ne\u017e mu podlehnete, tak si mus\u00edte uv\u011bdomit, \u017ee jde o \u00fapln\u011b b\u011b\u017enou situaci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">T\u011blesn\u00e1 hmotnost m\u00e1 tendenci <\/span><b>kol\u00edsat o n\u011bkolik kilogram\u016f. <\/b><span style=\"font-weight: 400;\">Z\u00e1vis\u00ed to nap\u0159\u00edklad na strav\u011b, v\u011bku, sp\u00e1nku, hydrataci a dal\u0161\u00edch faktorech. Z\u00e1sadn\u00ed vliv na to, kolik vody zadr\u017euje va\u0161e t\u011blo, mohou m\u00edt (zejm\u00e9na u \u017een) i hormony. Krom\u011b toho <\/span><b>m\u016f\u017eete nab\u00edrat svaly sou\u010dasn\u011b s \u00fabytkem tuku, <\/b><span style=\"font-weight: 400;\">co\u017e se st\u00e1v\u00e1 zejm\u00e9na v p\u0159\u00edpad\u011b, \u017ee jste za\u010dali cvi\u010dit teprve ned\u00e1vno. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[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><span style=\"font-weight: 400;\">Pokud se o t\u00e9to problematice chcete dozv\u011bd\u011bt v\u00edce, ur\u010dit\u011b nevynechte n\u00e1\u0161 \u010dl\u00e1nek<\/span> <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" class=\"ek-link\"><b>Pro\u010d v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161\u00ed \u010d\u00edslo a nen\u00ed to tuk.<\/b><\/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 hubnut\u00ed v\u00e1m m\u016f\u017ee br\u00e1nit i \u0161patn\u011b m\u011b\u0159en\u00fd pokrok\" class=\"wp-image-284065\" style=\"width:843px;height:567px\" title=\"V hubnut\u00ed v\u00e1m m\u016f\u017ee br\u00e1nit i \u0161patn\u011b m\u011b\u0159en\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\"><b>Co se s t\u00edm d\u00e1 d\u011blat?&nbsp; <\/b><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Pokud se v\u00e1\u017e\u00edte, zkuste se postavit na v\u00e1hu v\u017edy ve stejn\u00fd \u010das, za stejn\u00fdch podm\u00ednek. Ide\u00e1ln\u011b r\u00e1no, po n\u00e1v\u0161t\u011bv\u011b toalety. Zkuste v\u0161ak k m\u011b\u0159en\u00ed pokroku va\u0161\u00ed diety pou\u017e\u00edt n\u011bco jin\u00e9ho. Faktem z\u016fst\u00e1v\u00e1, \u017ee v\u00e1ha nen\u00ed v\u0161ev\u011bdouc\u00ed a <\/span><b>m\u011b\u0159en\u00ed kontinu\u00e1ln\u00edho progresu vy\u017eaduje v\u00edce ukazatel\u016f. <\/b><span style=\"font-weight: 400;\">Ide\u00e1ln\u00ed volbou m\u016f\u017ee b\u00fdt v tomto sm\u011bru <\/span><b>klasick\u00fd krej\u010dovsk\u00fd metr. <\/b><span style=\"font-weight: 400;\">Zm\u011b\u0159te si hrudn\u00edk, pas, boky, pa\u017ee a stehna, abyste zjistili obvod ka\u017ed\u00e9 oblasti. V\u00fdsledn\u00e1 \u010d\u00edsla si zapi\u0161te a pozd\u011bji porovnejte.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">M\u011b\u0159en\u00ed konkr\u00e9tn\u00edch oblast\u00ed v\u00e1m m\u016f\u017ee poskytnout <\/span><b>lep\u0161\u00ed p\u0159edstavu o tom, kde ztr\u00e1c\u00edte tuk. <\/b><span style=\"font-weight: 400;\">Ka\u017ed\u00fd z n\u00e1s ho toti\u017e ztr\u00e1c\u00ed jinak a na jin\u00fdch m\u00edstech. I proto se jako naschv\u00e1l m\u016f\u017ee st\u00e1t, \u017ee z partie, kterou se sna\u017e\u00edte zhubnout nejv\u00edce, p\u016fjde tuk dol\u016f jako posledn\u00ed. Pomoci m\u016f\u017ee i <\/span><b>fotografie va\u0161\u00ed postavy <\/b><span style=\"font-weight: 400;\">na tmav\u00e9m pozad\u00ed a zm\u011bny se daj\u00ed poc\u00edtit i na p\u0159il\u00e9hav\u00e9m oble\u010den\u00ed, kter\u00e9 v\u00e1m <\/span><b>za\u010dne b\u00fdt voln\u011bj\u0161\u00ed.<\/b> <span style=\"font-weight: 400; color: #ff6600;\">[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_Jite_prilis_mnoho_kalorii\"><\/span>3. J\u00edte p\u0159\u00edli\u0161 mnoho kalori\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I vy m\u00e1te ur\u010dit\u011b obl\u00edben\u00e1 j\u00eddla nebo snacky, kter\u00fdch se nechcete vzd\u00e1t za \u017e\u00e1dnou cenu? Probl\u00e9m je, \u017ee v tomto duchu jste si pl\u00e1novali i sv\u016fj j\u00eddeln\u00ed\u010dek. Sice jste p\u0159istoupili na ur\u010dit\u00e9 sn\u00ed\u017een\u00ed kalorick\u00e9ho p\u0159\u00edjmu, ale ten milovan\u00fd sma\u017een\u00fd \u0159\u00edzek tam st\u00e1le z\u016fstal. \u0158\u00edk\u00e1te si, \u017ee jeden ob\u011bd z t\u00fddne v\u00e1m nem\u016f\u017ee u\u0161kodit. Pozd\u011bji se k tomu p\u0159id\u00e1 pozv\u00e1n\u00ed na oslavu, kde si d\u00e1te kousek kol\u00e1\u010de a men\u0161\u00ed porci sal\u00e1tu. Ka\u017edou chv\u00edli n\u011bco ochutn\u00e1v\u00e1te a najednou je va\u0161e t\u00fddenn\u00ed snaha \u00fapln\u011b fu\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">K oslav\u011b pat\u0159\u00ed i p\u00e1r drink\u016f, znovu s omluvou, \u017ee d\u0159ete poctiv\u011b a tyto ,,mali\u010dkosti\u201c p\u0159ece nestoj\u00ed za \u0159e\u010d. Omyl! Mo\u017en\u00e1 si mysl\u00edte, \u017ee v\u00e1s se to net\u00fdk\u00e1, ale i v\u011bdeck\u00e9 studie neust\u00e1le dokazuj\u00ed, \u017ee <\/span><b>lid\u00e9 maj\u00ed tendenci podce\u0148ovat sv\u016fj kalorick\u00fd p\u0159\u00edjem a zna\u010dn\u00e9 mno\u017estv\u00ed. <\/b><span style=\"font-weight: 400;\">To plat\u00ed nejen p\u0159i r\u016fzn\u00fdch oslav\u00e1ch, ale i v b\u011b\u017en\u00e9m \u017eivot\u011b, kdy si mysl\u00ed, \u017ee sn\u011bdli mnohem m\u00e9n\u011b ne\u017e ve skute\u010dnosti. I proto jde o <\/span><b>jeden z nej\u010dast\u011bj\u0161\u00edch d\u016fvod\u016f, <\/b><span style=\"font-weight: 400;\">pro\u010d se va\u0161e v\u00e1ha neh\u00fdbe tak, jak byste si p\u0159edstavovali. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[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\"><b>Co se s t\u00edm d\u00e1 d\u011blat?<\/b><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Sna\u017ete se dostat <\/span><b>sv\u00e9 kalorie v\u00edce pod kontrolu. <\/b><span style=\"font-weight: 400;\">Sledujte to, co j\u00edte, a snadno tak odhal\u00edte va\u0161e proh\u0159e\u0161ky.<\/span> <span style=\"font-weight: 400;\">Ud\u011blat po\u0159\u00e1dek v kalori\u00edch dok\u00e1\u017eou i men\u0161\u00ed zm\u011bny, jako nap\u0159\u00edklad <\/span><b>n\u00e1hrada potravin s vysok\u00fdm obsahem tuku za<\/b> <a href=\"https:\/\/gymbeam.cz\/zdrave-potraviny\" class=\"ek-link\"><b>zdrav\u00e9 alternativy<\/b><\/a><b>.<\/b><span style=\"font-weight: 400;\"> \u0160anci m\u016f\u017eete d\u00e1t nap\u0159\u00edklad<\/span><a href=\"https:\/\/gymbeam.cz\/testoviny\"> <span style=\"font-weight: 400;\">n\u00edzkokalorick\u00fdm t\u011bstovin\u00e1m<\/span><\/a><span style=\"font-weight: 400;\">, bezkalorick\u00fdm<\/span> <a href=\"https:\/\/gymbeam.cz\/omacky\" class=\"ek-link\"><span style=\"font-weight: 400;\">om\u00e1\u010dk\u00e1m<\/span><\/a><span style=\"font-weight: 400;\">, proteinov\u00fdm<\/span><a href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" class=\"ek-link\"><span style=\"font-weight: 400;\"> ty\u010dink\u00e1m<\/span><\/a><span style=\"font-weight: 400;\"> nebo<\/span><a href=\"https:\/\/gymbeam.cz\/proteinove-cipsy-gymbeam.html\" class=\"ek-link\"> <span style=\"font-weight: 400;\">chips\u016fm<\/span><\/a><span style=\"font-weight: 400;\">. Omezit byste m\u011bli i alkohol a za vyzkou\u0161en\u00ed ur\u010dit\u011b stoj\u00ed i teflonov\u00e1 p\u00e1nev, na kter\u00e9 m\u016f\u017eete p\u0159ipravovat j\u00eddlo bez p\u0159idan\u00e9ho oleje. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[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_Spatne_pocitate_vase_kalorie\"><\/span>4. \u0160patn\u011b po\u010d\u00edt\u00e1te va\u0161e kalorie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vlastn\u011b jde o podobn\u00fd p\u0159\u00edpad, jak\u00fd jsme si zm\u00ednili v p\u0159edchoz\u00edm bod\u011b. Rozd\u00edl je v tom, \u017ee nyn\u00ed se sna\u017e\u00edte m\u00edt sv\u00e9 kalorie pod kontrolou trochu v\u00edce a na \u0159adu p\u0159ijde po\u010d\u00edt\u00e1n\u00ed. I p\u0159esto, \u017ee jste s touto technikou ztoto\u017en\u011bni, po\u010d\u00edt\u00e1n\u00ed kalori\u00ed nep\u0159ikl\u00e1d\u00e1te vysokou v\u00e1hu. Ob\u010das n\u011bco zapomenete, sem tam n\u011bco vynech\u00e1te, ignorujete n\u00e1poje a probl\u00e9m je na sv\u011bt\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Probl\u00e9m se \u0161patn\u00fdm zapisov\u00e1n\u00edm kalori\u00ed m\u016f\u017ee nastat tehdy, pokud si je <\/span><b>zna\u010d\u00edte s \u010dasov\u00fdm odstupem, <\/b><span style=\"font-weight: 400;\">kdy se st\u00e1v\u00e1, \u017ee na n\u011bco zapomenete. Ale i v p\u0159\u00edpad\u011b, \u017ee \u0161patn\u011b odhadnete velikost porce a zap\u00ed\u0161ete si men\u0161\u00ed mno\u017estv\u00ed, ne\u017e jste re\u00e1ln\u011b sn\u011bdli. Kalorick\u00fd deficit m\u016f\u017ee vy\u017eadovat co nejp\u0159esn\u011bj\u0161\u00ed hodnoty, kter\u00fdch nedos\u00e1hnete v p\u0159\u00edpad\u011b, \u017ee <\/span><b>nepou\u017e\u00edv\u00e1te kuchy\u0148skou v\u00e1hu <\/b><span style=\"font-weight: 400;\">a porce odhadujete od oka. <\/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\"><b>Co se s t\u00edm d\u00e1 d\u011blat?<\/b><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Va\u0161e po\u010d\u00edt\u00e1n\u00ed kalori\u00ed vy\u017eaduje v\u011bt\u0161\u00ed dochvilnost. V\u0161e, co zkonzumujete, si sna\u017ete zapsat bu\u010f p\u0159edem, nebo hned po dojeden\u00ed. Vyhnete se tomu, \u017ee na n\u011bco zapomenete. Sv\u00e9 kalorie nem\u016f\u017eete odhadovat, i kdy\u017e se v\u00e1\u0161 odhad postupn\u011b zlep\u0161\u00ed t\u00edm, \u017ee budete l\u00e9pe zn\u00e1t svou stravu. Dejte d\u016fraz na to, abyste je m\u011bly <\/span><b>se\u010dteny spr\u00e1vn\u011b <\/b><span style=\"font-weight: 400;\">a dodr\u017eujte stanoven\u00fd pl\u00e1n. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Pomoci v\u00e1m mohou i r\u016fzn\u00e9 <\/span><b>fitness aplikace, <\/b><span style=\"font-weight: 400;\">se kter\u00fdmi je zaznamen\u00e1v\u00e1n\u00ed kalori\u00ed mnohem pohodln\u011bj\u0161\u00ed. <\/span><b>Pou\u017e\u00edvejte kuchy\u0148skou v\u00e1hu <\/b><span style=\"font-weight: 400;\">a va\u017ete si sv\u00e9 porce. Z\u00edsk\u00e1te gram\u00e1\u017e v syrov\u00e9m stavu, ze kter\u00e9 se energie po\u010d\u00edt\u00e1 nejp\u0159esn\u011bj\u0161\u00edm zp\u016fsobem. Myslete na to, \u017ee kalorick\u00fd deficit nen\u00ed o mls\u00e1n\u00ed. Pokud se v\u00e1m to v\u0161ak stane, <\/span><b>nezapome\u0148te si to zapsat. <\/b><span style=\"font-weight: 400;\">Ignorovat byste nem\u011bli ani n\u00e1poje a <\/span><b>pozor na rozd\u00edly v hodnot\u00e1ch mezi j\u00eddlem v syrov\u00e9m a va\u0159en\u00e9m stavu.<\/b><\/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_nedostatecny_prijem_bilkovin\"><\/span>5. M\u00e1te nedostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jist\u011b velmi dob\u0159e v\u00edte, \u017ee pokud chcete nabrat svaly, mezi nejd\u016fle\u017eit\u011bj\u0161\u00ed aspekty pat\u0159\u00ed zv\u00fd\u0161en\u00fd p\u0159\u00edjem b\u00edlkovin. \u0158\u00edk\u00e1te si, \u017ee v\u00e1\u0161 c\u00edl je p\u0159ece zhubnout, a tak p\u0159\u00edjem b\u00edlkovin nepova\u017eujete za podstatn\u00fd. V\u00e1\u0161 \u00fabytek hmotnosti je a\u017e podez\u0159ele pomal\u00fd a b\u011bhem diety v\u00e1s tr\u00e1p\u00ed nesnesiteln\u00fd pocit hladu. Jedn\u00edm z d\u016fvod\u016f m\u016f\u017ee b\u00fdt fakt, \u017ee zm\u00edn\u011bn\u00e9 b\u00edlkoviny nejsou nakonec a\u017e tak zbyte\u010dn\u00e9 ani v diet\u011b. Pr\u00e1v\u011b naopak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">B\u00edlkoviny jsou d\u016fle\u017eit\u00e9 pro r\u016fst a obnovu bun\u011bk. Maj\u00ed tak\u00e9 <\/span><b>schopnost ochr\u00e1nit svaly p\u0159ed rozpadem, <\/b><span style=\"font-weight: 400;\">co\u017e ocen\u00edte pr\u00e1v\u011b v diet\u011b. Krom\u011b toho jsou z trojice makro\u017eivin <\/span><b>nejv\u00edce syt\u00e9, <\/b><span style=\"font-weight: 400;\">a tak v\u00e1m mohou pomoci i s nep\u0159\u00edjemn\u00fdmi pocity hladu. Tento fakt sledovala i 12-t\u00fddenn\u00ed studie. Uk\u00e1zala, \u017ee lid\u00e9, jejich\u017e p\u0159\u00edjem b\u00edlkovin byl na <\/span><b>\u00farovni 30% z celkov\u00fdch kalori\u00ed denn\u011b, sn\u011bdli ve v\u00fdsledku za den o 441 kalori\u00ed m\u00e9n\u011b a zhubli 5 kg. <\/b><span style=\"font-weight: 400;\">B\u00edlkoviny v\u00e1s mohou u\u0161et\u0159it od mls\u00e1n\u00ed, kter\u00e9 v kone\u010dn\u00e9m d\u016fsledku dok\u00e1\u017ee p\u0159in\u00e9st kalorie nav\u00edc. Maj\u00ed tak\u00e9 <\/span><b>vysok\u00fd termick\u00fd efekt, <\/b><span style=\"font-weight: 400;\">kter\u00fd p\u0159edstavuje energii pot\u0159ebnou na jejich metabolizaci. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[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=\"P\u0159i hubnut\u00ed je d\u016fle\u017eit\u00fd dostate\u010dn\u00fd p\u0159\u00edjem proteinu\" class=\"wp-image-284081\" style=\"width:843px;height:562px\" title=\"P\u0159i hubnut\u00ed je d\u016fle\u017eit\u00fd dostate\u010dn\u00fd p\u0159\u00edjem proteinu\" 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><span style=\"font-weight: 400;\">To znamen\u00e1, \u017ee <\/span><b>p\u0159i tr\u00e1ven\u00ed b\u00edlkovin sp\u00e1l\u00ed t\u011blo nejv\u00edce kalori\u00ed ze v\u0161ech ostatn\u00edch \u017eivin.<\/b><span style=\"font-weight: 400;\"> Pouze pro srovn\u00e1n\u00ed &#8211; termick\u00fd efekt tvo\u0159\u00ed u sacharid\u016f zhruba 5 &#8211; 10 %, v z\u00e1vislosti na jejich druhu. U tuk\u016f je to 0 &#8211; 3 % a u b\u00edlkovin a\u017e 20 &#8211; 30 %. D\u00edky termick\u00e9mu efektu tak m\u016f\u017eete sp\u00e1lit o n\u011bco v\u00edce kalori\u00ed, a t\u00edm si trochu usnadnit hubnut\u00ed. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[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><span style=\"font-weight: 400;\">Pokud v\u00e1s termick\u00fd efekt a metabolismus zaj\u00edmaj\u00ed v\u00edce, do\u010dtete se o nich v \u010dl\u00e1nku<\/span><a href=\"https:\/\/gymbeam.cz\/blog\/muzu-mit-zpomaleny-nebo-zniceny-metabolismus-5-tipu-jak-zrychlit-metabolismus\/\" class=\"ek-link\"> <b>Mohu m\u00edt zpomalen\u00fd nebo zni\u010den\u00fd metabolismus? 5 tip\u016f, jak ho zrychlit.<\/b><\/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\"><b>Co se s t\u00edm d\u00e1 d\u011blat?<\/b><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Mezi obecn\u00e1 doporu\u010den\u00ed p\u0159\u00edjmu proteinu pat\u0159\u00ed hodnota 0,8 g na kilogram t\u011blesn\u00e9 hmotnosti. Jde v\u0161ak o minim\u00e1ln\u00ed hodnotu pro lidi, kte\u0159\u00ed \u017eij\u00ed sedav\u00fdm zp\u016fsobem \u017eivota. U ostatn\u00edch aktivn\u00edch lid\u00ed <\/span><b>plat\u00ed sp\u00ed\u0161e 1,2 &#8211; 2,2 g\/kg, proto\u017ee jejich fyzick\u00e1 aktivita vy\u017eaduje vy\u0161\u0161\u00ed p\u0159\u00edjem b\u00edlkovin. <\/b><span style=\"font-weight: 400;\">Konkr\u00e9tn\u00ed mno\u017estv\u00ed z\u00e1vis\u00ed <\/span><b>na n\u011bkolika faktorech, jako nap\u0159\u00edklad \u00farove\u0148 fyzick\u00e9 aktivity, \u017eivotn\u00ed styl, v\u011bk <\/b><span style=\"font-weight: 400;\">a podobn\u011b. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[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><span style=\"font-weight: 400;\">Pokud se ob\u00e1v\u00e1te, \u017ee v tomto p\u0159\u00edpad\u011b m\u00e1te rezervy, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<\/span><a href=\"https:\/\/gymbeam.cz\/blog\/5-varovnych-signalu-ze-mate-nedostatek-proteinu\/\" class=\"ek-link\"> <b>5 varovn\u00fdch sign\u00e1l\u016f, \u017ee m\u00e1te nedostatek b\u00edlkovin.<\/b><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Ide\u00e1ln\u00ed by bylo, aby <\/span><b>ka\u017ed\u00e9 j\u00eddlo ve va\u0161em j\u00eddeln\u00ed\u010dku obsahovalo porci b\u00edlkovin. <\/b><span style=\"font-weight: 400;\">Orientujte sv\u016fj j\u00eddeln\u00ed\u010dek v\u00edce na <\/span><b>maso, vaj\u00ed\u010dka, rostlinn\u00e9 alternativy masa (pro vegany), <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a>, lu\u0161t\u011bniny nebo ml\u00e9\u010dn\u00e9 v\u00fdrobky, <\/b><span style=\"font-weight: 400;\">kter\u00e9 pat\u0159\u00ed k nejlep\u0161\u00edm zdroj\u016fm b\u00edlkovin. Velmi efektivn\u00ed je i suplementace, kter\u00e1 v\u00e1m m\u016f\u017ee doplnit b\u00edlkoviny pomoc\u00ed kvalitn\u00edho<\/span> <a href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400;\">syrov\u00e1tkov\u00e9ho<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/gymbeam.cz\/bio-vegan-protein-vanavita.html\" class=\"ek-link\"> <span style=\"font-weight: 400;\">rostlinn\u00e9ho<\/span><\/a> <span style=\"font-weight: 400;\">\u010di<\/span> <a href=\"https:\/\/gymbeam.cz\/protein-fuesix-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400;\">v\u00edceslo\u017ekov\u00e9ho proteinu.<\/span><\/a> <span style=\"font-weight: 400; 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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Vas_trenink_neni_dostatecny\"><\/span>6. V\u00e1\u0161 tr\u00e9nink nen\u00ed dostate\u010dn\u00fd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u00e1v\u00e1te si pozor na va\u0161e kalorie a sna\u017e\u00edte se chodit pravideln\u011b cvi\u010dit. Probl\u00e9m je v tom, \u017ee nejv\u00edce va\u0161eho \u010dasu ve fitku zab\u00edr\u00e1 p\u0159evl\u00e9k\u00e1n\u00ed a focen\u00ed se p\u0159ed zrcadlem. K tomu p\u0159id\u00e1te p\u00e1r pokec\u016f s ostatn\u00edmi, a kdy\u017e se u\u017e kone\u010dn\u011b dostanete ke cvi\u010den\u00ed, vlastn\u011b se v\u00e1m ani moc nechce. D\u00e1te si p\u00e1r s\u00e9ri\u00ed, aby se ne\u0159eklo, a bez zn\u00e1mek \u00fanavy odch\u00e1z\u00edte dom\u016f. V tomto p\u0159\u00edpad\u011b je asi ka\u017ed\u00e9mu jasn\u00e9, \u017ee takov\u00fd tr\u00e9nink v\u00e1m p\u0159i shazov\u00e1n\u00ed kil opravdu nepom\u016f\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Studie \u010dasopisu Medicine &amp; Science in Sports &amp; Exercise p\u0159i\u0161la se z\u00e1v\u011brem, \u017ee <\/span><b>pro efektivn\u00ed hubnut\u00ed byste m\u011bli m\u00edt 225 &#8211; 420 minut fyzick\u00e9 aktivity st\u0159edn\u00ed intenzity t\u00fddn\u011b. <\/b><span style=\"font-weight: 400;\">Horn\u00ed hranice tohoto doporu\u010den\u00ed odpov\u00edd\u00e1 p\u0159esn\u011b jedn\u00e9 hodin\u011b aktivity ka\u017ed\u00fd den. Je v\u0161ak d\u016fle\u017eit\u00e9 si tuto aktivitu udr\u017eet <\/span><b>na pravideln\u00e9 b\u00e1zi. <\/b><span style=\"font-weight: 400; color: #ff6600;\">[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\"><b>Co se s t\u00edm d\u00e1 d\u011blat?<\/b><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Existuj\u00ed dva hlavn\u00ed druhy cvi\u010den\u00ed &#8211; <\/span><b>aerobn\u00ed a anaerobn\u00ed. <\/b><span style=\"font-weight: 400;\">V prvn\u00edm p\u0159\u00edpad\u011b jde o vytrvalostn\u00ed tr\u00e9nink, p\u0159i kter\u00e9m nej\u010dast\u011bji doch\u00e1z\u00ed k pou\u017e\u00edv\u00e1n\u00ed velk\u00fdch svalov\u00fdch skupin, jako jsou ruce a nohy. Podporuje <\/span><b>cirkulaci kysl\u00edku v krvi a doch\u00e1z\u00ed p\u0159i n\u011bm k rychlej\u0161\u00edmu d\u00fdch\u00e1n\u00ed. <\/b><span style=\"font-weight: 400;\">Dobr\u00fdm p\u0159\u00edkladem je b\u011bh nebo cyklistika. Anaerobn\u00ed cvi\u010den\u00ed zahrnuje kr\u00e1tk\u00e9, ale zato intenzivn\u00ed a\u017e v\u00fdbu\u0161n\u00e9 aktivity, jako nap\u0159\u00edklad silov\u00fd tr\u00e9nink s t\u011b\u017ek\u00fdmi v\u00e1hami \u010di sprinty. P\u0159i t\u011bchto tr\u00e9ninc\u00edch je <\/span><b>spot\u0159eba kysl\u00edku vy\u0161\u0161\u00ed ne\u017e jeho p\u0159\u00edsun a t\u011blo je prim\u00e1rn\u011b poh\u00e1n\u011bno energi\u00ed ulo\u017eenou ve svalech.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Aerobn\u00ed tr\u00e9nink prob\u00edh\u00e1 <\/span><b>v ni\u017e\u0161\u00ed intenzit\u011b. <\/b><span style=\"font-weight: 400;\">D\u00edky tomu ho <\/span><b>zvl\u00e1dnete d\u011blat d\u00e9le <\/b><span style=\"font-weight: 400;\">a <\/span><b>t\u00edm v\u00edce kalori\u00ed m\u016f\u017eete sp\u00e1lit. <\/b><span style=\"font-weight: 400;\">Dobr\u00fdm p\u0159\u00edkladem je j\u00edzda na kole, kter\u00e9 se z\u0159ejm\u011b zvl\u00e1dnete v\u011bnovat p\u00e1r hodin. V kontrastu k tomu m\u016f\u017ee b\u00fdt silov\u00fd tr\u00e9nink, kter\u00fd pat\u0159\u00ed k anaerobn\u00edm typ\u016fm cvi\u010den\u00ed. Pracuje <\/span><b>s vysok\u00fdm zat\u00ed\u017een\u00edm <\/b><span style=\"font-weight: 400;\">pro n\u00e1\u0161 organismus, co\u017e znamen\u00e1 <\/span><b>zna\u010dn\u00fd stres<\/b><span style=\"font-weight: 400;\">. Ten naru\u0161uje norm\u00e1ln\u00ed stav vnit\u0159n\u00edho prost\u0159ed\u00ed a zvy\u0161uje hladinu stresov\u00fdch hormon\u016f je\u0161t\u011b n\u011bkolik hodin po z\u00e1t\u011b\u017ei. Pak nast\u00e1v\u00e1 f\u00e1ze uveden\u00ed organismu do klidov\u00e9ho stavu (homeost\u00e1za), co\u017e je spojeno se zv\u00fd\u0161enou spot\u0159ebou kysl\u00edku. Ta se projevuje <\/span><b>zv\u00fd\u0161en\u00fdm energetick\u00fdm v\u00fddejem je\u0161t\u011b n\u011bkolik hodin po tr\u00e9ninku.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Kombinace aerobn\u00edho a anaerobn\u00edho tr\u00e9ninku, nap\u0159\u00edklad v podob\u011b zmi\u0148ovan\u00e9ho silov\u00e9ho tr\u00e9ninku, se tak ukazuje jako <\/span><b>nejlep\u0161\u00ed volba<\/b><span style=\"font-weight: 400;\"> na podporu hubnut\u00ed. M\u011bli byste tak\u00e9 myslet na to, abyste v\u00e1\u0161 tr\u00e9nink odmakali poctiv\u011b. Soust\u0159e\u010fte se na ka\u017ed\u00fd pohyb a nechte se motivovat dobr\u00fdm playlistem. Sna\u017ete se m\u00edt pevnou v\u016fli, proto\u017ee d\u016fle\u017eit\u00e9 je vydr\u017eet a pracovat na sob\u011b konzistentn\u011b. V\u00edce tip\u016f, jak na to, v\u00e1m nab\u00edz\u00ed n\u00e1\u0161 \u010dl\u00e1nek<\/span><a href=\"https:\/\/gymbeam.cz\/blog\/sebedisciplina-klic-k-uspechu-ve-sportu-i-v-zivote\/\" class=\"ek-link\"> <b>Sebediscipl\u00edna: kl\u00ed\u010d k \u00fasp\u011bchu ve sportu i v \u017eivot\u011b.<\/b><\/a> <span style=\"color: #ff6600;\">[9]<\/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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/DSC01829-1-749x1124.jpg\" alt=\"Nedostatek p\u0159irozen\u00e9ho pohybu b\u011bhem dne m\u016f\u017ee br\u00e1nit v hubnut\u00ed\" class=\"wp-image-284115\" title=\"Nedostatek p\u0159irozen\u00e9ho pohybu b\u011bhem dne m\u016f\u017ee br\u00e1nit v hubnut\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_nedostatek_prirozeneho_pohybu_behem_dne\"><\/span>7. M\u00e1te nedostatek p\u0159irozen\u00e9ho pohybu b\u011bhem dne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dob\u0159e v\u00edte, \u017ee va\u0161e snaha zhubnout se bez tr\u00e9ninku neobejde. I p\u0159esto, \u017ee nejste p\u0159irozen\u00fdm fanou\u0161kem pohybu, zvl\u00e1d\u00e1te t\u0159ikr\u00e1t t\u00fddn\u011b absolvovat sv\u016fj tr\u00e9nink. Po n\u011bm se vr\u00e1t\u00edte do sv\u00e9 sedav\u00e9 rutiny s dobr\u00fdm pocitem, \u017ee dnes m\u00e1te odmak\u00e1no a m\u016f\u017eete si d\u00e1t nohy na st\u016fl. Pak se pod\u00edv\u00e1te na sv\u00e9 kamar\u00e1dy, kte\u0159\u00ed vlastn\u011b ani necvi\u010d\u00ed, ale i tak jsou \u0161t\u00edhlej\u0161\u00ed a v\u00edce fit. Ale sly\u0161eli jste u\u017e o s\u00edle p\u0159irozen\u00e9ho pohybu?<\/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.cz\/blog\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/\" class=\"ek-link\"><span style=\"font-weight: 400;\">N.E.A.T nebo termogeneze aktivity<\/span><\/a> <span style=\"font-weight: 400;\">bez cvi\u010den\u00ed, to je zn\u00e1m\u00e9 ozna\u010den\u00ed pro v\u0161echny sp\u00e1len\u00e9 kalorie z b\u011b\u017en\u00fdch aktivit b\u011bhem dne. Toto \u010d\u00edslo m\u016f\u017ee p\u0159i va\u0161\u00ed snaze zhubnout znamenat opravdu hodn\u011b. \u0158ekn\u011bme, \u017ee pokud chod\u00edte cvi\u010dit t\u0159ikr\u00e1t t\u00fddn\u011b, m\u016f\u017eete sp\u00e1lit cca 400 kcal za jeden tr\u00e9nink. Pak je tu n\u011bkdo, kdo se p\u0159irozen\u011b h\u00fdbe ka\u017ed\u00fd den. Chod\u00ed p\u011b\u0161ky, ujde tis\u00edce krok\u016f, nos\u00ed t\u011b\u017ek\u00fd n\u00e1kup, vyb\u011bhne schody do bytu, d\u011bl\u00e1 dom\u00e1c\u00ed pr\u00e1ce a k tomu si d\u00e1 je\u0161t\u011b kolo. Sice se to nezd\u00e1, ale tyto p\u0159irozen\u00e9 aktivity dok\u00e1\u017eou sp\u00e1lit o mnoho v\u00edce kalori\u00ed ne\u017e v\u00e1\u0161 tr\u00e9nink. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[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\"><b>Co se s t\u00edm d\u00e1 d\u011blat?<\/b><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Zkuste se zamyslet nad svou denn\u00ed rutinou a naj\u00edt zp\u016fsoby, jak do n\u00ed p\u0159idat v\u00edce p\u0159irozen\u00e9 aktivity. Nejjednodu\u0161\u0161\u00ed zp\u016fsob, jak vynalo\u017eit v\u011bt\u0161\u00ed mno\u017estv\u00ed energie b\u011bhem dne, je <\/span><b>zkr\u00e1tka v\u00edce chodit. Nevyh\u00fdbejte se schod\u016fm, zaparkujte d\u00e1le, abyste se pro\u0161li <\/b><span style=\"font-weight: 400;\">nebo si napl\u00e1nujte samostatn\u00e9 <\/span><b>20 minutov\u00e9 proch\u00e1zky. <\/b><span style=\"font-weight: 400;\">Zkuste ka\u017ed\u00fd den <\/span><b>dos\u00e1hnout ur\u010dit\u00e9ho po\u010dtu krok\u016f, <\/b><span style=\"font-weight: 400;\">s t\u00edm v\u00e1m pom\u016f\u017ee krokom\u011br ve va\u0161em smartphonu.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Krom\u011b toho se m\u016f\u017eete rozlou\u010dit s va\u0161\u00ed \u017eidl\u00ed a <\/span><b>vym\u011bnit sezen\u00ed za st\u00e1n\u00ed. <\/b><span style=\"font-weight: 400;\">Rozd\u00edl v po\u010dtu kalori\u00ed mezi t\u011bmito dv\u011bma aktivitami sice nen\u00ed velk\u00fd, ale p\u0159i st\u00e1n\u00ed plat\u00ed vy\u0161\u0161\u00ed pravd\u011bpodobnost, \u017ee se budete i v\u00edce h\u00fdbat. Pomyslete tak\u00e9 na to, \u017ee dobr\u00fdm pomocn\u00edkem p\u0159i spalov\u00e1n\u00ed kalori\u00ed <\/span><b>mohou b\u00fdt i dom\u00e1c\u00ed pr\u00e1ce. <\/b><span style=\"font-weight: 400;\">Tento fakt v\u00e1m poslou\u017e\u00ed jako motivace do b\u011b\u017en\u00fdch \u010dinnost\u00ed, kter\u00e9 mnoho lid\u00ed nem\u00e1 v oblib\u011b. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[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_Spanek_je_pro_vas_zbytecnym_luxusem\"><\/span>8. Sp\u00e1nek je pro v\u00e1s zbyte\u010dn\u00fdm luxusem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Asi zn\u00e1te b\u011b\u017en\u00fd sc\u00e9n\u00e1\u0159 v koloto\u010di povinnost\u00ed. Mnoho v\u011bc\u00ed v tomto p\u0159\u00edpad\u011b jde stranou a z\u0159ejm\u011b nejste jedin\u00ed, kte\u0159\u00ed takto odsouvaj\u00ed i sp\u00e1nek. Po pr\u00e1ci \u010di \u0161kole m\u00e1te sv\u016fj program a sna\u017e\u00edte se dohnat r\u016fzn\u00e9 z\u00e1liby nebo \u010das s kamar\u00e1dy. Ve\u010dern\u00ed p\u0159\u00edchod dom\u016f se nese ve znamen\u00ed Netflixu, p\u0159i kter\u00e9m zapomenete na \u010das a s chut\u00ed sledujete dal\u0161\u00ed d\u00edl seri\u00e1lu. Rann\u00ed bud\u00edk se st\u00e1v\u00e1 proklet\u00edm, kter\u00e9 posouv\u00e1te alespo\u0148 t\u0159ikr\u00e1t. A\u0165 chcete nebo ne, tento re\u017eim se p\u0159\u00edmo odr\u00e1\u017e\u00ed i na va\u0161\u00ed snaze zhubnout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Studie toti\u017e ukazuj\u00ed, \u017ee <\/span><b>\u0161patn\u00fd sp\u00e1nek m\u016f\u017ee p\u0159isp\u011bt ke zv\u00fd\u0161en\u00ed rizika obezity a cukrovky. <\/b><span style=\"font-weight: 400;\">Krom\u011b toho ho prov\u00e1zej\u00ed i dal\u0161\u00ed projevy, kter\u00e9 mohou m\u00edt p\u0159\u00edm\u00fd vliv na va\u0161i snahu zhubnout, jako nap\u0159\u00edklad <\/span><b>zv\u00fd\u0161en\u00e1 chu\u0165 na sladk\u00e9 \u010di kalorick\u00e1 j\u00eddla. <\/b><span style=\"font-weight: 400;\">M\u016f\u017ee za to fakt, \u017ee p\u0159i nedostatku sp\u00e1nku se sni\u017euje hladina leptinu. Jeho sn\u00ed\u017een\u00e1 koncentrace indikuje va\u0161emu t\u011blu, \u017ee jste hladov\u00ed, i kdy\u017e to tak nen\u00ed. K tomu se p\u0159id\u00e1v\u00e1 i grelin, jeho\u017e hladina p\u0159i nedostatku sp\u00e1nku naopak stoup\u00e1. V p\u0159\u00edpad\u011b, \u017ee je vysok\u00e1, uji\u0161\u0165uje va\u0161e t\u011blo, \u017ee jste hladov\u00ed a zvy\u0161uje se v\u00e1\u0161 apetit. Absence sp\u00e1nku m\u00e1 mimo toho negativn\u00ed vliv i na dal\u0161\u00ed hormony. Sni\u017euje nap\u0159\u00edklad hladinu testosteronu, kter\u00fd hraje d\u016fle\u017eitou roli p\u0159i hubnut\u00ed a nab\u00edr\u00e1n\u00ed sval\u016f. Vylu\u010dov\u00e1n\u00ed testosteronu ovliv\u0148uje zejm\u00e9na d\u00e9lka a kvalita samotn\u00e9ho sp\u00e1nku. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[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><span style=\"font-weight: 400;\">Pokud v\u00e1s tato problematika zaj\u00edm\u00e1 v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<\/span> <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" class=\"ek-link\"><b>Co se stane s va\u0161\u00edm t\u011blem, kdy\u017e m\u00e1lo sp\u00edte?<\/b><\/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\"><b>Co se s t\u00edm d\u00e1 d\u011blat?&nbsp; <\/b><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Mezi nej\u010dast\u011bj\u0161\u00ed doporu\u010den\u00ed pat\u0159\u00ed <\/span><b>7 &#8211; 9 hodin sp\u00e1nku. <\/b><span style=\"font-weight: 400;\">Ka\u017ed\u00fd z n\u00e1s m\u00e1 v\u0161ak v tomto sm\u011bru jin\u00e9 pot\u0159eby. Pokud tedy r\u00e1no c\u00edt\u00edte, \u017ee to nen\u00ed ono a bez k\u00e1vy si neum\u00edte p\u0159edstavit den, z\u0159ejm\u011b byste s t\u00edm m\u011bli n\u011bco d\u011blat. Za obecn\u00fd <\/span><b>nedostatek sp\u00e1nku je pova\u017eov\u00e1na d\u00e9lka pod 6 hodin. <\/b><span style=\"font-weight: 400;\">Podle CDC byste v\u0161ak nem\u011bli sp\u00e1t m\u00e9n\u011b ne\u017e 7 hodin. Zkuste si tak doma <\/span><b>vytvo\u0159it klidn\u00e9 prost\u0159ed\u00ed, kter\u00e9 je tmav\u00e9, tich\u00e9 a chladn\u00e9. <\/b><span style=\"font-weight: 400;\">Nem\u011bli byste <\/span><b>konzumovat <a href=\"https:\/\/gymbeam.cz\/kofein\" class=\"ek-link\">kofein<\/a> v pozdn\u00edch hodin\u00e1ch. <\/b><span style=\"font-weight: 400;\">Probl\u00e9m se sp\u00e1nkem m\u016f\u017ee zp\u016fsobovat i <\/span><b>modr\u00e9 sv\u011btlo, <\/b><span style=\"font-weight: 400;\">kter\u00e9 vyza\u0159uje z displeje va\u0161eho smartphonu. Zkvalitnit sp\u00e1nek v\u0161ak dok\u00e1\u017eou i r\u016fzn\u00e9<\/span> <a href=\"https:\/\/gymbeam.cz\/pro-lepsi-spanek\"><b>dopl\u0148ky v\u00fd\u017eivy<\/b><\/a><b>. <\/b><span style=\"font-weight: 400;\">Mezi nejpopul\u00e1rn\u011bj\u0161\u00ed pat\u0159\u00ed<\/span> m<span style=\"font-weight: 400;\">elatonin, kter\u00fd m\u016f\u017ee sn\u00ed\u017eit \u010das pot\u0159ebn\u00fd na us\u00edn\u00e1n\u00ed. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[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 zhubnout nezn\u00e1 v\u00edkendov\u00e9 p\u0159est\u00e1vky\" class=\"wp-image-284130\" title=\"Snaha zhubnout nezn\u00e1 v\u00edkendov\u00e9 p\u0159est\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_Behem_vikendu_jste_jako_utrzeni_ze_retezu\"><\/span>9. B\u011bhem v\u00edkend\u016f jste jako utr\u017een\u00ed ze \u0159et\u011bzu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravideln\u011b tr\u00e9nujete a sna\u017e\u00edte se dr\u017eet sv\u00e9 kalorie na uzd\u011b. Kdy\u017e tu najednou sn\u00edte sladkou ty\u010dinku, jednou t\u00fddn\u011b si dop\u0159ejete fast food a tv\u00e1\u0159\u00edte se, jako kdyby se nic nestalo. V druh\u00e9m p\u0159\u00edpad\u011b dodr\u017eujete v\u0161echno tak, jak m\u00e1te. Jakmile p\u0159ijde v\u00edkend, je \u010das vyrazit ven bez jak\u00fdchkoliv omezen\u00ed. Na \u0159adu p\u0159ijdou r\u016fzn\u00e9 slazen\u00e9 drinky nebo rovnou alkohol. Ani se nenad\u011bjete a po p\u00e1r shotech najednou odch\u00e1z\u00edte od st\u00e1nku s kebabem. V jedn\u00e9 ruce m\u00e1te velk\u00fd durum a v druh\u00e9 XXL colu. Ne\u017e budete pokra\u010dovat, m\u011bli byste v\u011bd\u011bt, \u017ee t\u00edmto stylem cel\u00e1 va\u0161e snaha b\u011bhem t\u00fddne 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><b>Podv\u00e1d\u011bn\u00ed (cheating) <\/b><span style=\"font-weight: 400;\">sice m\u016f\u017ee b\u00fdt sou\u010d\u00e1st\u00ed diety, ale jde o <\/span><b>pl\u00e1novan\u00e9, kaloricky vypo\u010d\u00edtan\u00e9 a do\u010dasn\u00e9 povolen\u00ed sn\u00edst n\u011bco, co do va\u0161eho j\u00eddeln\u00ed\u010dku nezapad\u00e1. <\/b><span style=\"font-weight: 400;\">Tento postup spo\u010d\u00edv\u00e1 v tom, \u017ee pokud si dop\u0159ejete kr\u00e1tk\u00fd \u010das po\u017eitku, budete schopni mnohem d\u00e9le dodr\u017eovat p\u0159\u00edsn\u00fd stravovac\u00ed re\u017eim. V praxi se uplat\u0148uje jako cheat meal, tud\u00ed\u017e jedno j\u00eddlo, nebo cheat day, tud\u00ed\u017e n\u011bkolik j\u00eddel b\u011bhem cel\u00e9ho dne. Metody cheatingu jsou velmi <\/span><b>variabiln\u00ed a jejich za\u0159azen\u00ed do va\u0161eho kalorick\u00e9ho pl\u00e1nu z\u00e1vis\u00ed na va\u0161ich preferenc\u00edch a c\u00edlech. <\/b><span style=\"font-weight: 400;\">Univerz\u00e1ln\u00ed vzorec na cheating neexistuje, ale \u010dasto se setk\u00e1v\u00e1me s t\u00edm, \u017ee ho lid\u00e9 za\u0159azuj\u00ed jednou a\u017e dvakr\u00e1t t\u00fddn\u011b. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[23]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><b>Co se s t\u00edm d\u00e1 d\u011blat?<\/b><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">V prvn\u00ed \u0159ad\u011b se<\/span><b> p\u0159esta\u0148te obvi\u0148ovat a nau\u010dte se odpustit si. <\/b><span style=\"font-weight: 400;\">Ka\u017ed\u00fd z n\u00e1s m\u00e1 ob\u010das slab\u0161\u00ed den, po kter\u00e9m se v\u0161ak sna\u017ete co nejd\u0159\u00edve vr\u00e1tit zp\u011bt na cestu. Pokud s hubnut\u00edm za\u010d\u00edn\u00e1te, z\u0159ejm\u011b nen\u00ed vhodn\u00e9 hned myslet na cheat day, p\u0159i kter\u00e9m byste se p\u0159ejedli a pokazili v\u00e1\u0161 progres. Efektivn\u011bj\u0161\u00ed bude, kdy\u017e si ob\u010das dop\u0159ejete n\u011bjakou sladkost a zapo\u010d\u00edt\u00e1te si ji do sv\u00e9ho kalorick\u00e9ho p\u0159\u00edjmu. D\u00edky tomu se nemus\u00edte vzd\u00e1vat obl\u00edben\u00fdch dobrot a nep\u0159iprav\u00edte se ani o v\u00fdsledky.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Myslete na to, \u017ee \u0159e\u0161en\u00edm podv\u00e1d\u011bn\u00ed nen\u00ed vynech\u00e1v\u00e1n\u00ed j\u00eddel. Tento zp\u016fsob je sice l\u00e1kav\u00fd, ale zp\u016fsob\u00ed sp\u00ed\u0161e to, \u017ee budete hladov\u011bj\u0161\u00ed a u nejbli\u017e\u0161\u00edho j\u00eddla se hrav\u011b p\u0159ej\u00edte. To pak m\u016f\u017ee p\u0159isp\u011bt k p\u0159ib\u00edr\u00e1n\u00ed. Zkuste si do sv\u00e9ho kalorick\u00e9ho pl\u00e1nu <\/span><b>vybrat j\u00eddla, kter\u00e1 v\u00e1m chutnaj\u00ed, a jejich konzumaci si dok\u00e1\u017eete p\u0159edstavit mnohem d\u00e9le. <\/b><span style=\"font-weight: 400;\">M\u016f\u017eete zkusit za\u0159adit i va\u0161e obl\u00edben\u00e9 j\u00eddlo (klidn\u011b i kalorick\u00e9), ale samoz\u0159ejm\u011b v rozumn\u00e9m mno\u017estv\u00ed. Na tomto principu je zalo\u017eeno<\/span> <a href=\"https:\/\/gymbeam.cz\/blog\/iifym-flexibilni-stravovani\/\" class=\"ek-link\"><span style=\"font-weight: 400;\">flexibiln\u00ed stravov\u00e1n\u00ed<\/span><\/a><span style=\"font-weight: 400;\">, kter\u00e9 je pro mnoh\u00e9 mnohem p\u0159\u00edjemn\u011bj\u0161\u00ed ne\u017e drastick\u00e9 diety. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[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\u00e1v\u00e1te si pozor na tekut\u00e9 kalorie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Kalorie z j\u00eddel jsou pro v\u00e1s stra\u0161\u00e1kem, ale p\u0159itom zdrav\u00fd ob\u011bd zapijete colou a nem\u016f\u017eete si odpustit ani slazen\u00e9 miner\u00e1lky. Ob\u010das se do toho p\u0159ihod\u00ed pivo, v\u00edno, d\u017eus, smoothie nebo i tvrd\u00fd alkohol. Zvl\u00e1\u0161t\u011b v l\u00e9t\u011b jsou l\u00e1kav\u00e9 r\u016fzn\u00e9 osv\u011b\u017euj\u00edc\u00ed drinky, kter\u00e9 doslova sr\u0161\u00ed<\/span> <a href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" class=\"ek-link\"><span style=\"font-weight: 400;\">tekut\u00fdmi kaloriemi<\/span><\/a><span style=\"font-weight: 400;\">. A pr\u00e1v\u011b ty mohou b\u00fdt d\u016fvodem, pro\u010d se v\u00e1m neda\u0159\u00ed zhubnout.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Slazen\u00e9 n\u00e1poje v\u00e1m sice <\/span><b>dodaj\u00ed tekut\u00e9 kalorie, ale v\u011bt\u0161inou pro v\u00e1s nemaj\u00ed \u017e\u00e1dn\u00fd jin\u00fd p\u0159\u00ednos. <\/b><span style=\"font-weight: 400;\">V jedn\u00e9 plechovce coly se m\u016f\u017ee skr\u00fdvat klidn\u011b a\u017e <\/span><b>10 kostek cukru (cca 142 kcal). <\/b><span style=\"font-weight: 400;\">Probl\u00e9mem u slazen\u00fdch n\u00e1poj\u016f je tak\u00e9 to, \u017ee lid\u00e9 <\/span><b>po jejich konzumaci sice p\u0159ijmou mnoho kalori\u00ed, ale nec\u00edt\u00ed se z nich tak pln\u00ed, jako kdyby je sn\u011bdli ve form\u011b tuh\u00e9 stravy. <\/b><span style=\"font-weight: 400;\">Studie tak\u00e9 nazna\u010duj\u00ed, \u017ee vysok\u00fd kalorick\u00fd obsah slazen\u00fdch n\u00e1poj\u016f lid\u00e9 nekompenzuj\u00ed t\u00edm, \u017ee sn\u011bd\u00ed m\u00e9n\u011b j\u00eddla. Stejn\u011b tak zved\u00e1 kalorick\u00fd p\u0159\u00edjem i <\/span><b>alkohol (cca 7 kcal\/g), <\/b><span style=\"font-weight: 400;\">kter\u00fd m\u016f\u017ee zbourat i va\u0161e z\u00e1brany v\u016f\u010di chuti na sladk\u00e9 \u010di na nezdrav\u00e1 j\u00eddla. Pak jsou zde i obl\u00edben\u00e9 smoothies nebo d\u017eusy, kter\u00e9 sice mohou obsahovat vitam\u00edny, ale i obrovskou porci kalori\u00ed, kter\u00e9 v\u011bt\u0161inou nepot\u0159ebujete. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[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\u00e1v\u00e1te si pozor na tekut\u00e9 kalorie\" class=\"wp-image-284240\" style=\"width:843px;height:563px\" title=\"Ned\u00e1v\u00e1te si pozor na tekut\u00e9 kalorie\" 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\"><b>Co se s t\u00edm d\u00e1 d\u011blat?<\/b><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Obecn\u011b je nejlep\u0161\u00ed <\/span><b>pit\u00ed \u010dist\u00e9, p\u0159\u00edpadn\u011b sycen\u00e9 miner\u00e1ln\u00ed vody. <\/b><span style=\"font-weight: 400;\">Pokud nepat\u0159\u00edte k jej\u00edm fanou\u0161k\u016fm, existuje mnoho mo\u017enost\u00ed, jak si ji m\u016f\u017eete ochutit, ani\u017e byste p\u0159ijali des\u00edtky kalori\u00ed. Mezi nejjednodu\u0161\u0161\u00ed pat\u0159\u00ed <\/span><b>d\u017eb\u00e1n vody s citr\u00f3nem a m\u00e1tou, <\/b><span style=\"font-weight: 400;\">kter\u00fd b\u011bhem hork\u00fdch dn\u00ed m\u016f\u017eete vylep\u0161it ledem. S chut\u00ed \u010dist\u00e9 vody v\u00e1m pom\u016f\u017ee i<\/span><a href=\"https:\/\/gymbeam.cz\/bio-matcha-prasek-vanavita.html\" target=\"_blank\" aria-label=\" \u010daj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <b>\u010daj<\/b><\/a><b>,<\/b> <b>obl\u00edben\u00e9 <a href=\"https:\/\/gymbeam.cz\/bcaa\" class=\"ek-link\">BCAA<\/a><\/b><span style=\"font-weight: 400;\"> nebo<\/span><a href=\"https:\/\/gymbeam.cz\/instantni-napoj-bolero.html\" class=\"ek-link\"> <b>ochucen\u00fd pr\u00e1\u0161ek<\/b><\/a><span style=\"font-weight: 400;\"> s minim\u00e1ln\u00edm obsahem kalori\u00ed. S\u00e1hnout se d\u00e1 i po <\/span><a href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" class=\"ek-link\"><b>iontov\u00fdch<\/b><\/a><span style=\"font-weight: 400;\"> \u010di<\/span><a href=\"https:\/\/gymbeam.cz\/moxy-daily-330-ml-gymbeam.html\" class=\"ek-link\"> <b>RTD<\/b><\/a><b> n\u00e1poj\u00edch,<\/b><span style=\"font-weight: 400;\"> kter\u00e9 v\u00e1m nav\u00edc dopln\u00ed ionty ztr\u00e1cen\u00e9 pocen\u00edm b\u011bhem tr\u00e9ninku a jsou tak\u00e9 pln\u00e9 vitam\u00edn\u016f.<\/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=\"11_Tocite_se_v_kruhu_nesmyslnych_diet\"><\/span>11. To\u010d\u00edte se v kruhu nesmysln\u00fdch diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je \u010das nastartovat Google a naj\u00edt kone\u010dn\u011b dietu, se kterou se v\u00e1m poda\u0159\u00ed dostat k vysn\u011bn\u00e9 postav\u011b. \u0158\u00edd\u00edte se heslem &#8211; \u010d\u00edm p\u0159\u00edsn\u011bj\u0161\u00ed, t\u00edm lep\u0161\u00ed, proto\u017ee na v\u00fdsledky bylo pozd\u011b u\u017e v\u010dera. Po dvou t\u00fddnech zjist\u00edte, \u017ee fungovat na t\u00e9to diet\u011b nedok\u00e1\u017eete u\u017e ani den. Vzd\u00e1vaj\u00ed se v\u0161ak pouze slabo\u0161i, a tak hled\u00e1te dal\u0161\u00ed, kter\u00e1 d\u0159\u00edve \u010di pozd\u011bji skon\u010d\u00ed stejn\u011b. Po p\u016fl roce si na konto p\u0159ikl\u00e1d\u00e1te v\u00edce pokus\u016f ne\u017e shozen\u00fdch kil a probl\u00e9m je na sv\u011bt\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Faktem v\u0161ak je, \u017ee <\/span><b>v\u011bt\u0161ina diet bez ohledu na jejich gro m\u00e1 za n\u00e1sledek kr\u00e1tkodob\u00e9 hubnut\u00ed. To sice funguje, ale nen\u00ed dlouhodob\u011b udr\u017eiteln\u00e9. <\/b><span style=\"font-weight: 400;\">Tyto diety vylou\u010d\u00ed z va\u0161eho j\u00eddeln\u00ed\u010dku jednu potravinu nebo skupinu potravin, a proto\u017ee nem\u00e1te moc na v\u00fdb\u011br, dost\u00e1v\u00e1te se do brut\u00e1ln\u00edho deficitu. To zp\u016fsobuje rychl\u00e9 hubnut\u00ed, kter\u00e9, znovu opakuji &#8211; nen\u00ed dlouhodob\u011b udr\u017eiteln\u00e9. To\u010den\u00ed se v kruhu r\u016fzn\u00fdch diet m\u016f\u017ee tak\u00e9 zp\u016fsobit tzv. <\/span><b>jojo efekt, <\/b><span style=\"font-weight: 400;\">kv\u016fli kter\u00e9mu p\u0159iberete zp\u011bt shozen\u00e9 kilogramy a mo\u017en\u00e1 i n\u011bjak\u00e9 nav\u00edc. Tento postup v\u00e1s nav\u00edc neu\u010d\u00ed zdrav\u00fdm stravovac\u00edm n\u00e1vyk\u016fm a po jist\u00e9m \u010dase dok\u00e1\u017ee frustrovat. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[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\"><b>Co se s t\u00edm d\u00e1 d\u011blat?<\/b><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">P\u0159i snaze zhubnout byste se m\u011bli <\/span><b>zam\u011b\u0159it sp\u00ed\u0161e na dlouhodob\u011b udr\u017eiteln\u00fd zp\u016fsob stravov\u00e1n\u00ed. <\/b><span style=\"font-weight: 400;\">Ten by v\u00e1m nem\u011bl zp\u016fsobovat ka\u017edodenn\u00ed tr\u00e1pen\u00ed. M\u011blo by j\u00edt o pl\u00e1n, kter\u00fd jste schopni dodr\u017eovat nejen tento t\u00fdden, ale klidn\u011b i p\u00e1r dal\u0161\u00edch m\u011bs\u00edc\u016f. Kl\u00ed\u010dem k \u00fasp\u011bchu je <\/span><b>komplexn\u00ed strava, kter\u00e1 se stane sou\u010d\u00e1st\u00ed va\u0161eho \u017eivota. <\/b><span style=\"font-weight: 400;\">Pokud si chcete zachovat zdrav\u00e9 stravovac\u00ed n\u00e1vyky, vyzkou\u0161ejte p\u0159idat do sv\u00e9ho j\u00eddeln\u00ed\u010dku <\/span><b>v\u00edce ovoce, b\u00edlkovin a <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny<\/a>.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Zkuste si p\u0159ipravit <\/span><b>m\u00e9n\u011b kalorickou variantu sv\u00e9ho obl\u00edben\u00e9ho kol\u00e1\u010de <\/b><span style=\"font-weight: 400;\">a pod\u00edvejte se tak\u00e9 po n\u011bjak\u00fdch zdrav\u00fdch<\/span><a href=\"https:\/\/gymbeam.cz\/proteinove-snacky\" class=\"ek-link\"> <span style=\"font-weight: 400;\">snack\u00e1ch<\/span><\/a><span style=\"font-weight: 400;\">. Pokuste se <\/span><b>sn\u00ed\u017eit obsah cukru, tuku a soli, <\/b><span style=\"font-weight: 400;\">ale dejte si tak\u00e9 pozor na <\/span><b>velikost va\u0161ich porc\u00ed. <\/b><span style=\"font-weight: 400;\">Zm\u011bny se sna\u017ete <\/span><b>zav\u00e1d\u011bt postupn\u011b, <\/b><span style=\"font-weight: 400;\">d\u00edky \u010demu\u017e nebudou tak drastick\u00e9 a mnohem snadn\u011bji si na n\u011b zvyknete. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[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><span style=\"font-weight: 400;\">Inspirovat v\u00e1s m\u016f\u017ee i \u010dl\u00e1nek<\/span><a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" class=\"ek-link\"> <b>Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b?<\/b><\/a><\/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_Jite_hodne_rafinovanych_sacharidu_a_vysoce_prumyslove_zpracovanych_potravin\"><\/span>12. J\u00edte hodn\u011b rafinovan\u00fdch sacharid\u016f a vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nen\u00ed nad to za\u010d\u00edt r\u00e1no vo\u0148av\u00fdm a \u010derstv\u00fdm b\u00edl\u00fdm pe\u010divem, kter\u00e9 tvo\u0159\u00ed b\u011b\u017enou sou\u010d\u00e1st va\u0161eho j\u00eddeln\u00ed\u010dku. Na sva\u010dinu se sna\u017e\u00edte ovl\u00e1dat, a tak zvol\u00edte su\u0161enky s n\u00e1pisem fitness. Po bli\u017e\u0161\u00ed anal\u00fdze slo\u017een\u00ed v\u0161ak snadno zjist\u00edte, \u017ee maj\u00ed t\u00e9m\u011b\u0159 stejn\u00e9 mno\u017estv\u00ed cukru jako b\u011b\u017en\u00e9 sladkosti. Na ob\u011bd v\u00e1s sice \u010dek\u00e1 zeleninov\u00fd sal\u00e1t, kter\u00fd v\u0161ak dopl\u0148uje maso a hranolky s ke\u010dupem. Pot\u011b\u0161\u00ed i mal\u00fd dezert v podob\u011b koblihy, kter\u00e1 pat\u0159\u00ed k vysoce pr\u016fmyslov\u011b zpracovan\u00fdm potravin\u00e1m. Ty v mal\u00e9m objemu obsahuj\u00ed obrovsk\u00e9 mno\u017estv\u00ed kalori\u00ed. Toto v\u0161echno jsou rafinovan\u00e9 sacharidy, kter\u00e9 je vhodn\u011bj\u0161\u00ed nahradit zdrav\u011bj\u0161\u00ed verz\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Rafinovan\u00e9 sacharidy maj\u00ed \u010dasto <\/span><b>m\u00e1lo vl\u00e1kniny a vysok\u00fd glykemick\u00fd index. <\/b><span style=\"font-weight: 400;\">To znamen\u00e1, \u017ee je <\/span><b>t\u011blo rychle tr\u00e1v\u00ed a pocit sytosti v\u00e1m s nimi vydr\u017e\u00ed velmi kr\u00e1tce. <\/b><span style=\"font-weight: 400;\">Krom\u011b toho zp\u016fsobuj\u00ed velk\u00e9 v\u00fdkyvy hladiny cukru v krvi, kv\u016fli kter\u00fdm jste sp\u00ed\u0161e hladov\u00ed. To v\u00e1s pak nut\u00ed s\u00e1hnout po dal\u0161\u00edm j\u00eddle, co\u017e m\u016f\u017ee p\u0159isp\u011bt k p\u0159ej\u00edd\u00e1n\u00ed a dal\u0161\u00edm kalori\u00edm. Dlouhodob\u00e9 studie tak\u00e9 prok\u00e1zaly, \u017ee <\/span><b>konzumace rafinovan\u00fdch sacharid\u016f je spojena se zv\u00fd\u0161en\u00fdm mno\u017estv\u00edm b\u0159i\u0161n\u00edho tuku. <\/b><span style=\"font-weight: 400; color: #ff6600;\">[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\"><b>Co se s t\u00edm d\u00e1 d\u011blat?<\/b><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Zam\u011b\u0159te se na <\/span><b>p\u0159\u00edjem zdrav\u00fdch sacharid\u016f s n\u00edzk\u00fdm glykemick\u00fdm indexem. <\/b><span style=\"font-weight: 400;\">Pocit sytosti v\u00e1m po jejich konzumaci vydr\u017e\u00ed mnohem d\u00e9le a nenut\u00ed v\u00e1s tak k p\u0159ej\u00edd\u00e1n\u00ed. Obecn\u011b jde o nap\u0159\u00edklad o<\/span><a href=\"https:\/\/gymbeam.cz\/susene-ovoce\" class=\"ek-link\"> <span style=\"font-weight: 400;\">ovoce<\/span><\/a><span style=\"font-weight: 400;\">, zeleninu, lu\u0161t\u011bniny, b\u00edl\u00fd jogurt,<\/span><a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" class=\"ek-link\"> <span style=\"font-weight: 400;\">o\u0159echy<\/span><\/a><span style=\"font-weight: 400;\">, vaj\u00ed\u010dka a r\u016fzn\u00e9 druhy masa. Klasick\u00e9 b\u00edl\u00e9 t\u011bstoviny m\u016f\u017eete vym\u011bnit za<\/span><a href=\"https:\/\/gymbeam.cz\/bio-vretena-zitna-country-life.html\" class=\"ek-link\"> <span style=\"font-weight: 400;\">celozrnn\u00e9<\/span><\/a><span style=\"font-weight: 400;\"> nebo za<\/span><a href=\"https:\/\/gymbeam.cz\/bio-zero-rice-385g-gymbeam.html\" class=\"ek-link\"> <span style=\"font-weight: 400;\">n\u00edzkokalorickou r\u00fd\u017ei<\/span><\/a><span style=\"font-weight: 400;\">, kter\u00e1 m\u00e1 t\u00e9m\u011b\u0159 nulov\u00fd pod\u00edl sacharid\u016f, cukr\u016f a tuk\u016f.<\/span><\/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=\"P\u0159i hubnut\u00ed byste nem\u011bli j\u00edst mnoho rafinovan\u00fdch sacharid\u016f a vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin.\" class=\"wp-image-284146\" style=\"width:843px;height:608px\" title=\"P\u0159i hubnut\u00ed byste nem\u011bli j\u00edst mnoho rafinovan\u00fdch sacharid\u016f a vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin.\" 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_vsechno_nebo_nic\"><\/span>13. Chcete v\u0161echno nebo nic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vylou\u010dili jste doslova v\u0161e nezdrav\u00e9 a p\u0159estali jste j\u00edst zpracovan\u00e9 potraviny, pe\u010divo, s\u00fdry, ml\u00e9\u010dn\u00e9 v\u00fdrobky \u010di r\u016fzn\u00e9 snacky. V z\u00e1sad\u011b fungujete pouze na ku\u0159ec\u00edm mase, ovoci a zelenin\u011b. Na prvn\u00ed pohled to m\u016f\u017ee vypadat dokonale a t\u011b\u0161\u00edte se na brzk\u00e9 v\u00fdsledky, a\u017e do momentu, kdy to za\u010dne b\u00fdt ot\u0159esn\u00e9. Zde p\u0159ich\u00e1z\u00ed na \u0159adu sp\u00ed\u017e, ve kter\u00e9 se skr\u00fdv\u00e1 lahodn\u00e1 ml\u00e9\u010dn\u00e1 \u010dokol\u00e1da. Po jej\u00ed konzumaci si \u0159eknete, \u017ee v\u00e1\u0161 pl\u00e1n selhal a ot\u00e1zka stravy v\u00e1m za\u010dne b\u00fdt ukraden\u00e1. Proto si k ve\u010dern\u00edmu filmu otev\u0159ete XXL balen\u00ed chips\u016f, kter\u00e9 zapijete pivem. Druh\u00fd den m\u00e1te u sn\u00eddan\u011b v\u00fd\u010ditky sv\u011bdom\u00ed, kter\u00e9 v\u00e1s donut\u00ed vr\u00e1tit se zp\u011bt, ale va\u0161e selh\u00e1n\u00ed se znovu opakuje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Fungov\u00e1n\u00ed v\u00fd\u0161e uveden\u00fdm zp\u016fsobem je pom\u011brn\u011b <\/span><b>destruktivn\u00ed cyklus, kter\u00fd p\u0159ech\u00e1z\u00ed z extr\u00e9mu do extr\u00e9mu. <\/b><span style=\"font-weight: 400;\">My\u0161len\u00ed typu v\u0161e nebo nic v\u00e1s udr\u017euje v ustavi\u010dn\u00e9m kruhu v\u00fdher a proher, kter\u00fd postupn\u011b p\u0159in\u00e1\u0161\u00ed st\u00e1le v\u011bt\u0161\u00ed frustraci. Nemluv\u011b o tom, \u017ee se va\u0161e okol\u00ed u\u017e ani nepozastav\u00ed nad t\u00edm, \u017ee za\u010d\u00edn\u00e1te znovu pop\u00e1t\u00e9 za m\u011bs\u00edc.<\/span><span style=\"font-weight: 400; color: #ff6600;\"> [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\"><b>Co se s t\u00edm d\u00e1 d\u011blat?<\/b><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Zkuste sv\u00e9 negativn\u00ed my\u0161lenky na selh\u00e1n\u00ed <\/span><b>nahradit realisti\u010dt\u011bj\u0161\u00edmi c\u00edli. <\/b><span style=\"font-weight: 400;\">Nau\u010dte se v\u00e1\u017eit sami sebe. M\u00edsto p\u0159em\u00fd\u0161len\u00ed nad selh\u00e1n\u00edm si vzpome\u0148te sp\u00ed\u0161e na to, <\/span><b>kolik jin\u00fdch \u017eivotn\u00edch \u00fasp\u011bch\u016f <\/b><span style=\"font-weight: 400;\">u\u017e m\u00e1te za sebou. Soust\u0159e\u010fte se na sv\u00e9 <\/span><b>siln\u00e9 str\u00e1nky, <\/b><span style=\"font-weight: 400;\">kter\u00e9 v\u00e1m pomohou udr\u017eet tr\u00e9nink a stravu na uzd\u011b. Pochopte fakt, \u017ee v \u017eivot\u011b existuj\u00ed i ne\u00fasp\u011bchy, ale sna\u017ete se je vyu\u017e\u00edt k tomu, <\/span><b>aby v\u00e1s posouvaly d\u00e1l.<\/b> <span style=\"font-weight: 400; color: #ff6600;\">[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_okoli\"><\/span>14. Nem\u00e1te podporu okol\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ud\u011blat prvn\u00ed kroky na cest\u011b za zdrav\u011bj\u0161\u00edm j\u00e1 vy\u017eaduje hodn\u011b odvahy a odhodl\u00e1n\u00ed. Va\u0161e rozhodnut\u00ed je jasn\u00e9 a mysl\u00edte to opravdu v\u00e1\u017en\u011b. Snahu zhubnout v\u00e1m v\u0161ak komplikuje rodina a p\u0159\u00e1tel\u00e9, kte\u0159\u00ed si z v\u00e1s d\u011blaj\u00ed legraci a z jejich chov\u00e1n\u00ed je ka\u017ed\u00e9mu jasn\u00e9, \u017ee v\u00e1m ani trochu ned\u016fv\u011b\u0159uj\u00ed. Postupem \u010dasu jim uv\u011b\u0159\u00edte, \u017ee to nedok\u00e1\u017eete a va\u0161e cesta kon\u010d\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Jakkoliv toto chov\u00e1n\u00ed okol\u00ed zn\u00ed hloup\u011b, lid\u00e9 si ze zdrav\u00e9ho stravov\u00e1n\u00ed d\u011blaj\u00ed srandu. Zejm\u00e9na tam, kde n\u011bco takov\u00e9ho nen\u00ed b\u011b\u017en\u00e9 a oni sami s t\u00edm nemaj\u00ed ani nejmen\u0161\u00ed zku\u0161enosti. Faktem z\u016fst\u00e1v\u00e1, \u017ee shodit p\u00e1r kil nen\u00ed jednoduch\u00e9 a o to v\u00edce cel\u00fd proces zt\u011b\u017euje i zesm\u011b\u0161\u0148ov\u00e1n\u00ed okol\u00edm. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[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\"><b>Co se s t\u00edm d\u00e1 d\u011blat?<\/b><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Pokud m\u00e1te pocit, \u017ee v\u00e1m chyb\u00ed dostate\u010dn\u00e1 podpora okol\u00ed, <\/span><b>zkuste si o tom s va\u0161\u00ed rodinou a p\u0159\u00e1teli otev\u0159en\u011b promluvit. <\/b><span style=\"font-weight: 400;\">Vysv\u011btlete jim, o co v\u00e1m jde, \u017ee va\u0161e zdrav\u00ed pro v\u00e1s hodn\u011b znamen\u00e1 a ocenili byste, kdyby v\u00e1s p\u0159estali podce\u0148ovat. Pokud tento syst\u00e9m nefunguje, myslete na to, \u017ee <\/span><b>hubnete pro sebe, <\/b><span style=\"font-weight: 400;\">ne pro jin\u00e9. Sna\u017ete se vyt\u011bsnit negativn\u00ed koment\u00e1\u0159e a <\/span><b>nedovolte, aby ovlivnily va\u0161i snahu. <\/b><span style=\"font-weight: 400;\">Odm\u00edtn\u011bte nezdrav\u00e9 j\u00eddlo, i kdy\u017e v\u00e1m ho nab\u00edzej\u00ed nejbli\u017e\u0161\u00ed a dr\u017ete se sv\u00e9 motivace. Soust\u0159e\u010fte se na sv\u016fj pokrok, stanovte si kr\u00e1tkodob\u00e9 c\u00edle a spojte se s n\u011bk\u00fdm z okol\u00ed, kdo m\u00e1 stejn\u00fd c\u00edl. Pomoci m\u016f\u017ee i sledov\u00e1n\u00ed motiva\u010dn\u00edch profil\u016f lid\u00ed, kte\u0159\u00ed dok\u00e1zali to, o co usilujete i vy. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[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=\"B\u011bhem hubnut\u00ed je d\u016fle\u017eit\u00e1 i podpora okol\u00ed\" class=\"wp-image-284160\" style=\"width:843px;height:562px\" title=\"B\u011bhem hubnut\u00ed je d\u016fle\u017eit\u00e1 i podpora okol\u00ed\" 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_Zdravotni_potize\"><\/span>15. Zdravotn\u00ed pot\u00ed\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161e motivace funguje jako \u0161v\u00fdcarsk\u00e9 hodinky. Pravideln\u011b tr\u00e9nujete a da\u0159\u00ed se v\u00e1m dodr\u017eovat kalorick\u00fd deficit, kter\u00fd jste si nastavili. Dalo by se \u0159\u00edci, \u017ee v\u0161echno jde tak, jak m\u00e1. Tedy a\u017e do momentu, kdy zjist\u00edte, \u017ee v\u00e1ha se neh\u00fdbe t\u00edm spr\u00e1vn\u00fdm sm\u011brem. Va\u0161e sna\u017een\u00ed v\u0161ak vypad\u00e1 bezchybn\u011b, a tak je na m\u00edst\u011b po\u0159\u00e1dn\u011b se zamyslet nad t\u00edm, kde by mohl b\u00fdt probl\u00e9m. Nezapomn\u011bli jste vz\u00edt v \u00favahu i zdravotn\u00ed pot\u00ed\u017ee?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">N\u011bkter\u00e9 <\/span><b>zdravotn\u00ed pot\u00ed\u017ee mohou v\u00e9st k p\u0159ib\u00fdv\u00e1n\u00ed na v\u00e1ze<\/b><span style=\"font-weight: 400;\"> nebo dok\u00e1\u017eou zt\u00ed\u017eit va\u0161i snahu zhubnout. Pat\u0159\u00ed zde nap\u0159\u00edklad:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sn\u00ed\u017een\u00e1 funkce \u0161t\u00edtn\u00e9 \u017el\u00e1zy, zn\u00e1m\u00e1 jako hypotyre\u00f3za<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/pcos-syndrom-ktery-by-mela-kazda-zena-znat\/\" class=\"ek-link\"><span style=\"font-weight: 400;\">syndrom polycystick\u00fdch vaje\u010dn\u00edk\u016f<\/span><\/a><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">sp\u00e1nkov\u00e1 apnoe<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">n\u011bkter\u00e9 druhy l\u00e9k\u016f<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">chronick\u00fd stres<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Posledn\u00ed zm\u00edn\u011bn\u00fd faktor spou\u0161t\u00ed uvol\u0148ov\u00e1n\u00ed hormonu s n\u00e1zvem <\/span><b>kortizol,<\/b><span style=\"font-weight: 400;\"> kter\u00fd ovliv\u0148uje mno\u017estv\u00ed proces\u016f v cel\u00e9m t\u011ble. Jeho hladinu zvy\u0161uj\u00ed pocity \u00fazkosti, smutku a zmi\u0148ovan\u00e9ho chronick\u00e9ho stresu. To m\u016f\u017ee v\u00e9st <\/span><b>k oslaben\u00e9 imunit\u011b, zv\u00fd\u0161en\u00e9mu krevn\u00edmu tlaku \u010di p\u0159ib\u00edr\u00e1n\u00ed v oblasti b\u0159icha.<\/b> <span style=\"font-weight: 400; color: #ff6600;\">[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\"><b>Co se s t\u00edm d\u00e1 d\u011blat?<\/b><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Pokud si mysl\u00edte, \u017ee se v\u00e1s t\u00fdkaj\u00ed zm\u00edn\u011bn\u00e9 nebo jin\u00e9 zdravotn\u00ed pot\u00ed\u017ee, kter\u00e9 v\u00e1m br\u00e1n\u00ed v hubnut\u00ed, <\/span><b>pora\u010fte se se sv\u00fdm l\u00e9ka\u0159em <\/b><span style=\"font-weight: 400;\">o dal\u0161\u00edch mo\u017enostech. Sna\u017ete se tak\u00e9 <\/span><b>pravideln\u011b chodit na preventivn\u00ed prohl\u00eddky \u010di vy\u0161et\u0159en\u00ed. <\/b><span style=\"font-weight: 400;\">Nezapome\u0148te povypr\u00e1v\u011bt l\u00e9ka\u0159i o v\u0161ech probl\u00e9mech, ale i podez\u0159en\u00edch, kter\u00e1 v\u00e1s tr\u00e1p\u00ed. Nechte se vy\u0161et\u0159it a dodr\u017euje p\u0159\u00edpadnou stanovenou l\u00e9\u010dbu. <\/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=\"Zaver\"><\/span>Z\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z uveden\u00fdch informac\u00ed vypl\u00fdv\u00e1, \u017ee snahu zhubnout mohou doprov\u00e1zet r\u016fzn\u00e9 p\u0159ek\u00e1\u017eky. Pokud jste se rozhodli ud\u011blat prvn\u00ed krok, je d\u016fle\u017eit\u00e9 nevzdat se. Jak m\u016f\u017eete vid\u011bt, ka\u017ed\u00fd probl\u00e9m m\u00e1 sv\u00e9 \u0159e\u0161en\u00ed a je pouze na v\u00e1s, jak se k n\u011bmu postav\u00edte. Myslete na to, \u017ee kl\u00ed\u010dem k \u00fasp\u011bchu je kalorick\u00fd deficit a k n\u011bmu p\u0159\u00edslu\u0161ej\u00edc\u00ed mno\u017estv\u00ed fyzick\u00e9 aktivity. Sv\u00e9 kalorie po\u010d\u00edtejte co nejp\u0159esn\u011bji a progres se nesna\u017ete m\u011b\u0159it pouze v\u00e1\u017een\u00edm. Krom\u011b toho se vyhn\u011bte drastick\u00fdm diet\u00e1m, kter\u00e9 v\u00e1m zak\u00e1\u017eou v\u0161e, na co si vzpomenete. Najd\u011bte si svou zlatou st\u0159edn\u00ed cestu, kter\u00e1 bude udr\u017eiteln\u00e1 a hlavn\u011b zdrav\u00e1.<\/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 jste se zhubnout, ale m\u00e1te pocit, \u017ee to nejde podle va\u0161ich p\u0159edstav? Zkuste se pod\u00edvat na d\u016fvody a \u0159e\u0161en\u00ed v na\u0161em \u010dl\u00e1nku.<\/p>\n","protected":false},"author":120,"featured_media":284192,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":19,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6477,6369,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-285509","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-dieta-cs","9":"tag-hubnuti","10":"tag-zdravy-zivotni-styl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 d\u016fvod\u016f, kter\u00e9 br\u00e1n\u00ed v hubnut\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Rozhodli jste se zhubnout, ale m\u00e1te pocit, \u017ee to nejde podle va\u0161ich p\u0159edstav? 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