{"id":314610,"date":"2021-11-22T11:11:28","date_gmt":"2021-11-22T10:11:28","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=314610"},"modified":"2023-09-25T15:09:18","modified_gmt":"2023-09-25T13:09:18","slug":"ako-schudnut-po-porode","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-schudnut-po-porode\/","title":{"rendered":"Ako schudn\u00fa\u0165 po p\u00f4rode?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-po-porode\/#Kolko_kilogramov_je_bezne_pribrat_pocas_tehotenstva\" title=\"Ko\u013eko kilogramov je be\u017en\u00e9 pribra\u0165 po\u010das tehotenstva?\">Ko\u013eko kilogramov je be\u017en\u00e9 pribra\u0165 po\u010das tehotenstva?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-po-porode\/#10_tipov_ako_schudnut_po_porode\" title=\"10 tipov, ako schudn\u00fa\u0165 po p\u00f4rode\">10 tipov, ako schudn\u00fa\u0165 po p\u00f4rode<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-po-porode\/#1_Dajte_svojmu_telu_cas_zotavit_sa\" title=\"1. Dajte svojmu telu \u010das zotavi\u0165 sa\">1. Dajte svojmu telu \u010das zotavi\u0165 sa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-po-porode\/#2_Stanovte_si_realne_ciele_a_sledujte_progres\" title=\"2. Stanovte si re\u00e1lne ciele a sledujte progres\">2. Stanovte si re\u00e1lne ciele a sledujte progres<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-po-porode\/#3_Vyuzite_energeticku_narocnost_dojcenia_a_podporte_chudnutie\" title=\"3. Vyu\u017eite energetick\u00fa n\u00e1ro\u010dnos\u0165 doj\u010denia a podporte chudnutie\">3. Vyu\u017eite energetick\u00fa n\u00e1ro\u010dnos\u0165 doj\u010denia a podporte chudnutie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-po-porode\/#4_Pri_dojceni_jedzte_zdravo_ale_dajte_si_pozor_na_prijem_kofeinu_alebo_ryb\" title=\"4. Pri doj\u010den\u00ed jedzte zdravo, ale dajte si pozor na pr\u00edjem kofe\u00ednu alebo r\u00fdb\">4. Pri doj\u010den\u00ed jedzte zdravo, ale dajte si pozor na pr\u00edjem kofe\u00ednu alebo r\u00fdb<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-po-porode\/#5_Obmedzte_potraviny_s_vysokym_obsahom_cukru_a_tuku\" title=\"5. Obmedzte potraviny s vysok\u00fdm obsahom cukru a tuku\">5. Obmedzte potraviny s vysok\u00fdm obsahom cukru a tuku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-po-porode\/#6_Zamerajte_sa_na_kvalitnu_stravu\" title=\"6. Zamerajte sa na kvalitn\u00fa stravu&nbsp;\">6. Zamerajte sa na kvalitn\u00fa stravu&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-po-porode\/#7_Planujte_a_pripravujte_si_jedlo_vopred\" title=\"7. Pl\u00e1nujte a pripravujte si jedlo vopred\">7. Pl\u00e1nujte a pripravujte si jedlo vopred<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-po-porode\/#8_Sportujte_tak_ako_vam_to_len_vyhovuje\" title=\"8. \u0160portujte tak, ako v\u00e1m to len vyhovuje\">8. \u0160portujte tak, ako v\u00e1m to len vyhovuje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-po-porode\/#9_Doprajte_si_odpocinok\" title=\"9. Doprajte si odpo\u010dinok\">9. Doprajte si odpo\u010dinok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-po-porode\/#10_Zdielajte_svoju_cestu_s_kamaratkou_a_s_nikym_sa_neporovnavajte\" title=\"10. Zdie\u013eajte svoju cestu s kamar\u00e1tkou a s nik\u00fdm sa neporovn\u00e1vajte\">10. Zdie\u013eajte svoju cestu s kamar\u00e1tkou a s nik\u00fdm sa neporovn\u00e1vajte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-po-porode\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Obdobie po p\u00f4rode je pre \u017eenu jedno z najkraj\u0161\u00edch, ale z\u00e1rove\u0148 aj najn\u00e1ro\u010dnej\u0161\u00edch v jej \u017eivote. Potrebuje toti\u017e dostatok \u010dasu na zotavenie sa a vytvorenie novej ka\u017edodennej rutiny. <strong>Mnoh\u00e9 \u017eeny sa v tomto obdob\u00ed p\u00fa\u0161\u0165aj\u00fa do chudnutia k\u00edl, ktor\u00e9 nabrali v tehotenstve.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zo za\u010diatku to ide skoro samo, napr\u00edklad aj v\u010faka doj\u010deniu. Potom sa v\u0161ak samovo\u013en\u00e9 chudnutie zastav\u00ed a netrpezliv\u00e1 maminka za\u010dne h\u013eada\u0165 cesty, ako ho zase rozbehn\u00fa\u0165. S t\u00fdm m\u00f4\u017ee efekt\u00edvne pom\u00f4c\u0165 \u00faprava jed\u00e1lni\u010dka, pohybov\u00e9ho re\u017eimu aj odpo\u010dinok (kedyko\u013evek to len p\u00f4jde). Zbavovanie sa prebyto\u010dn\u00fdch k\u00edl po p\u00f4rode v\u0161ak m\u00e1 svoje \u0161pecifik\u00e1, ktor\u00e9 je potrebn\u00e9 ma\u0165 na pam\u00e4ti. Pr\u00e1ve preto sa s nimi bli\u017e\u0161ie zozn\u00e1mime v dne\u0161nom \u010dl\u00e1nku.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolko_kilogramov_je_bezne_pribrat_pocas_tehotenstva\"><\/span>Ko\u013eko kilogramov je be\u017en\u00e9 pribra\u0165 po\u010das tehotenstva?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ako na spr\u00e1vne chudnutie po p\u00f4rode si uk\u00e1\u017eeme na pr\u00edklade \u010derstvej maminky Alice.<\/strong> Po\u010das tehotenstva mala obavy, aby die\u0165a dost\u00e1valo v\u0161etky d\u00f4le\u017eit\u00e9 \u017eiviny, a tak sa riadila ne\u0161\u0165astnou radou, \u017ee by mala jes\u0165 za dvoch. Pri poslednom v\u00e1\u017een\u00ed pred p\u00f4rodom mala <strong>o 20 kg viac, ako je jej be\u017en\u00e1 hmotnos\u0165<\/strong>. Dostala sa preto do situ\u00e1cie, ke\u010f pribrala <strong>o 4,1 kg viac<\/strong>, ako by bolo vhodn\u00e9 pod\u013ea odpor\u00fa\u010dan\u00ed vych\u00e1dzaj\u00facich z BMI pred otehotnen\u00edm.<span class=\"tadv-color\" style=\"color: #ff6600\"> [1\u2013\u20602]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Alica stratila p\u00f4rodom 5,5 kg<\/strong> (3,5 kg die\u0165a, 1 kg placenta, 1 kg plodov\u00e1 voda). Po \u0148om jej teda zostalo e\u0161te 14,5 kg navy\u0161e. Z toho ur\u010dit\u00fa \u010das\u0165 tvor\u00ed zv\u00e4\u010d\u0161en\u00e1 maternica, v\u00e4\u010d\u0161ie mno\u017estvo krvi v tele a tie\u017e zv\u00e4\u010d\u0161en\u00e9 prsia (rast mlie\u010dnych \u017eliaz). T\u00e1to hmotnos\u0165 dosahuje maxim\u00e1lne 5,5 kg a v pop\u00f4rodnom obdob\u00ed sa prirodzene zni\u017euje. Zvy\u0161n\u00fdch 9 kg teda tvor\u00ed tukov\u00e9 tkanivo, ktor\u00e9ho by sa Alica chcela postupne zbavi\u0165, a dosta\u0165 sa tak sp\u00e4\u0165 na zdrav\u00fa v\u00e1hu. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Odpor\u00fa\u010dan\u00fd rast hmotnosti po\u010das tehotenstva pod\u013ea BMI pred otehotnen\u00edm:<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">BMI pred otehotnen\u00edm<\/th><th class=\"has-text-align-center\" data-align=\"center\">Odpor\u00fa\u010dan\u00fd rast hmotnosti<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pod 18,5 (podv\u00e1ha)<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,7 \u2013 18,1 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">18,5 \u2013 24,9 (norm\u00e1lna hmotnos\u0165)<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,4 \u2013 15,9 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">25,0 \u2013 29,9 (nadv\u00e1ha)<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,8 \u2013 11,3 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30 a viac (obezita)<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 \u2013 9 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_tipov_ako_schudnut_po_porode\"><\/span>10 tipov, ako schudn\u00fa\u0165 po p\u00f4rode<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chudnutie po p\u00f4rode sa s\u00edce podob\u00e1 be\u017enej redukcii hmotnosti, m\u00e1 v\u0161ak svoje \u0161pecifik\u00e1, ktor\u00e9 je potrebn\u00e9 zoh\u013eadni\u0165. <strong>\u010cerstv\u00e9 maminky v tomto obdob\u00ed \u010delia mno\u017estvu nov\u00fdch v\u00fdziev, ktor\u00e9 ovplyv\u0148uj\u00fa ich cel\u00fd \u017eivot.<\/strong> Ni\u010d v\u0161ak nie je nemo\u017en\u00e9, a pokia\u013e sa bud\u00fa dr\u017ea\u0165 nieko\u013ek\u00fdch jednoduch\u00fdch pravidiel, postupne sa prebyto\u010dn\u00fdch k\u00edl v pohode zbavia a dostan\u00fa sa na svoju p\u00f4vodn\u00fa v\u00e1hu. V\u0161etko chce v\u0161ak \u010das a trpezlivos\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Dajte_svojmu_telu_cas_zotavit_sa\"><\/span>1. Dajte svojmu telu \u010das zotavi\u0165 sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00e1 maminka potrebuje po p\u00f4rode ur\u010dit\u00fd \u010das na zotavenie. U ka\u017edej z nich m\u00f4\u017ee by\u0165 r\u00f4zne dlh\u00fd a odv\u00edja sa najm\u00e4 od priebehu p\u00f4rodu. Ako z\u00e1klad sa be\u017ene ud\u00e1va 6 t\u00fd\u017ed\u0148ov. Po\u010das toho sa<strong> hladiny horm\u00f3nov za\u010dn\u00fa upravova\u0165 na be\u017en\u00e9 hodnoty, maternica sa vracia do stavu pred otehotnen\u00edm <\/strong>a \u010dasto sa objavuje aj jej krv\u00e1canie, ktor\u00e9 postupne slabne. Niektor\u00e9 maminky maj\u00fa navy\u0161e po p\u00f4rode bru\u0161n\u00fa diast\u00e1zu (rozostup bru\u0161n\u00fdch svalov). <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po p\u00f4rode tie\u017e b\u00fdva oslaben\u00fd stred tela <\/strong>(tvoria ho bru\u0161n\u00e9 svaly, vzpriamova\u010d chrbtice, svaly panvov\u00e9ho dna a br\u00e1nica), ktor\u00e9ho vplyvom sa niekedy objavuje \u00fanik mo\u010du alebo pokles (prolaps) panvov\u00fdch org\u00e1nov. \u017dena m\u00f4\u017ee po p\u00f4rode pozorova\u0165 aj <strong>hor\u0161iu stabilitu k\u013abov<\/strong>. To je sp\u00f4soben\u00e9 \u00fa\u010dinkami horm\u00f3nu relax\u00edn, ktor\u00fd vyvol\u00e1va zm\u00e4k\u010denie v\u00e4zov, ktor\u00e9 sp\u00e1jaj\u00fa k\u013aby, a t\u00fdm zlep\u0161uj\u00fa mobilitu pri p\u00f4rode. Hladina tohto horm\u00f3nu m\u00f4\u017ee by\u0165 v tele \u017eeny zv\u00fd\u0161en\u00e1 e\u0161te 5 \u2013 12 mesiacov po p\u00f4rode. <span style=\"color: #ff6600\" class=\"tadv-color\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tomto obdob\u00ed nie je v\u00fdnimkou ani <strong>v\u00e4\u010d\u0161ia \u00fanava, nedostatok sp\u00e1nku, v\u00fdkyvy n\u00e1lad alebo \u0165a\u017ekosti s tr\u00e1ven\u00edm<\/strong>. Z toho d\u00f4vodu nie je kam sa pon\u00e1h\u013ea\u0165 a je namieste da\u0165 svojmu telu dostato\u010dn\u00fd priestor na regener\u00e1ciu. Alica sa po prepusten\u00ed z nemocnice c\u00edtila ve\u013emi slab\u00e1. Prv\u00e9 t\u00fd\u017edne s b\u00e1b\u00e4tkom boli pre \u0148u ve\u013emi n\u00e1ro\u010dn\u00e9. Po \u0161estonedel\u00ed si v\u0161ak vytvorila pevn\u00fa ka\u017edodenn\u00fa rutinu a pomaly za\u010dala zvl\u00e1da\u0165 dlh\u0161ie prech\u00e1dzky a dom\u00e1ce cvi\u010denie.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-1124x750.jpg\" alt=\"Ako sa men\u00ed telo po p\u00f4rode?\" class=\"wp-image-312710\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Ako sa men\u00ed telo po p\u00f4rode?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Stanovte_si_realne_ciele_a_sledujte_progres\"><\/span>2. Stanovte si re\u00e1lne ciele a sledujte progres<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri chudnut\u00ed je d\u00f4le\u017eit\u00e9 si na za\u010diatku za ka\u017ed\u00fdch okolnost\u00ed nastavi\u0165 cie\u013e. Alica tie\u017e za\u010d\u00edna prem\u00fd\u0161\u013ea\u0165, ako r\u00fdchlo by mohla schudn\u00fa\u0165 t\u00fdch 9 k\u00edl, ktor\u00e9 ju delia od p\u00f4vodnej hmotnosti. Najrad\u0161ej by to zvl\u00e1dla \u010do najsk\u00f4r, ide\u00e1lne za mesiac. Snahu schudn\u00fa\u0165 \u010do najr\u00fdchlej\u0161ie maj\u00fa \u010dasto \u017eeny, ktor\u00e9 chc\u00fa vyzera\u0165 pekne v letn\u00fdch \u0161at\u00e1ch alebo plavk\u00e1ch. <strong>\u00dabytok 9 kg za mesiac je s\u00edce re\u00e1lny, ale jeho dosiahnutie by znamenalo nasadi\u0165 drastick\u00fa di\u00e9tu<\/strong>, ktor\u00e1 by ve\u013emi pravdepodobne naru\u0161ila ka\u017edodenn\u00fd \u017eivot aj celkov\u00e9 zdravie maminky. Navy\u0161e, ur\u010dite nejde o dlhodobo udr\u017eate\u013en\u00fd re\u017eim a straten\u00e9 kilogramy by z podstatnej \u010dasti tvorila telesn\u00e1 voda. Alica by preto zrejme mala schudnut\u00e9 kil\u00e1 o chv\u00ed\u013eu nazad.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tomto oh\u013eade s\u00fa neporovnate\u013ene vhodnej\u0161ie men\u0161ie ciele, ktor\u00e9 n\u00e1s \u010dasom prived\u00fa k t\u00fdm v\u00e4\u010d\u0161\u00edm. <strong>Pri redukcii hmotnosti sa odpor\u00fa\u010da chudn\u00fa\u0165 tempom 0,5 \u2013 1 kg za t\u00fd\u017ede\u0148.<\/strong> Alica sa takto m\u00f4\u017ee dosta\u0165 na svoju p\u00f4vodn\u00fa v\u00e1hu u\u017e za 3 mesiace. P\u00f4jde to s\u00edce pomal\u0161\u00edm tempom, ako by si priala, odmenou jej v\u0161ak bud\u00fa dlhodobo udr\u017eate\u013en\u00e9 v\u00fdsledky. <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Telesn\u00e1 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hmotnos\u0165<\/strong><\/a><strong> v\u0161ak nie je jedin\u00fd ukazovate\u013e, ktor\u00fd by mala Alica sledova\u0165<\/strong>. Jeden a\u017e 2-kr\u00e1t mesa\u010dne (v rovnak\u00fd \u010das, za rovnak\u00fdch podmienok, v spodnej bielizni) by k v\u00e1\u017eeniu mohla prida\u0165 meranie obvodu p\u00e1su, brucha, zadku a stehien. V\u00fdsledky potom m\u00f4\u017ee porovn\u00e1va\u0165 nielen \u010d\u00edselne, ale aj pomocou fotiek a pocitu z lep\u0161ie padn\u00faceho oble\u010denia. Skvel\u00fdmi ukazovate\u013emi progresu je tie\u017e \u013eah\u0161ie zvl\u00e1danie ka\u017edodenn\u00fdch aktiv\u00edt, lep\u0161ia n\u00e1lada alebo kond\u00edcia. <span style=\"color: #ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ako si stanovi\u0165 ciele a udr\u017ea\u0165 motiv\u00e1ciu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-vdaka-ktorym-zostanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>5 tipov, v\u010faka ktor\u00fdm zostanete akt\u00edvni, motivovan\u00ed a neprestanete cvi\u010di\u0165 ani doma<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Vyuzite_energeticku_narocnost_dojcenia_a_podporte_chudnutie\"><\/span>3. Vyu\u017eite energetick\u00fa n\u00e1ro\u010dnos\u0165 doj\u010denia a podporte chudnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Doj\u010denie m\u00e1 mno\u017estvo v\u00fdhod pre matku aj die\u0165a. <strong>Matersk\u00e9 mlieko poskytuje b\u00e1b\u00e4tku v prv\u00fdch mesiacoch \u017eivota najd\u00f4le\u017eitej\u0161ie \u017eiviny a energiu<\/strong>, ktor\u00e9 potrebuje pre zdrav\u00fd v\u00fdvoj. Taktie\u017e obsahuje l\u00e1tky podporuj\u00face jeho imunitn\u00fd syst\u00e9m. Pod\u013ea v\u00fdskumov doj\u010denie dokonca zni\u017euje bud\u00face riziko vzniku niektor\u00fdch ochoren\u00ed (obezita, cukrovka, ochorenie srdca a ciev) die\u0165a\u0165a. Pri doj\u010den\u00ed sa tie\u017e upev\u0148uje puto medzi n\u00edm a maminkou. Svetov\u00e1 zdravotn\u00edcka organiz\u00e1cia WHO odpor\u00fa\u010da <strong>pln\u00e9 doj\u010denie minim\u00e1lne po\u010das 6 mesiacov<\/strong>. Pribli\u017ene od 4. \u2013 6. mesiaca by sa k matersk\u00e9mu mlieku mali prid\u00e1va\u0165 pr\u00edkrmy. <span class=\"tadv-color\" style=\"color: #ff6600\">[7\u20138]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tvorba matersk\u00e9ho mlieka (lakt\u00e1cia) je zlo\u017eit\u00fd proces, ktor\u00fd<strong> zvy\u0161uje energetick\u00fd v\u00fddaj matky a\u017e o 500 kcal za de\u0148<\/strong>. Len pre porovnanie, tak\u00e9 mno\u017estvo kal\u00f3ri\u00ed sp\u00e1li 60 kg \u017eena za hodinu pomal\u0161ieho <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">behu<\/a>. Doj\u010denie tak zvy\u0161uje energetick\u00fd v\u00fddaj, na ktorom sa podie\u013eaj\u00fa be\u017en\u00e9 aktivity od rann\u00e9ho prebudenia cez prech\u00e1dzky s ko\u010d\u00edkom, preba\u013eovanie die\u0165a\u0165a, starostlivos\u0165 o dom\u00e1cnos\u0165 a\u017e po \u013eahnutie si do postele. <span class=\"tadv-color\" style=\"color: #ff6600\">[9\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Novope\u010den\u00e1 maminka Alica je od r\u00e1na do ve\u010dera v jednom koloto\u010di. Chod\u00ed na prech\u00e1dzky, doj\u010d\u00ed, var\u00ed a upratuje. Aj v\u010faka tomu, \u017ee m\u00e1 celkovo kvalitn\u00fd jed\u00e1lni\u010dek, si m\u00f4\u017ee raz za \u010das dopria\u0165 zmrzlinu alebo in\u00fa sladkos\u0165, a napriek tomu pozvo\u013ena chudne. Ak sa chcete dozvedie\u0165 detailnej\u0161ie, ako na jed\u00e1lni\u010dek pri chudnut\u00ed, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kalorick\u00fd deficit: Ako chudn\u00fa\u0165 a ma\u0165 aj svoj vlastn\u00fd \u017eivot?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-1124x749.jpg\" alt=\"Podporuje doj\u010denie chudnutie po p\u00f4rode?\" class=\"wp-image-312740\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Podporuje doj\u010denie chudnutie po p\u00f4rode?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Pri_dojceni_jedzte_zdravo_ale_dajte_si_pozor_na_prijem_kofeinu_alebo_ryb\"><\/span>4. Pri doj\u010den\u00ed jedzte zdravo, ale dajte si pozor na pr\u00edjem kofe\u00ednu alebo r\u00fdb<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kvalitn\u00e1 strava telu poskytuje cenn\u00e9 \u017eiviny, ktor\u00e9 s\u00fa pre jeho spr\u00e1vne fungovanie nenahradite\u013en\u00e9. Je teda d\u00f4le\u017eit\u00e1 v akejko\u013evek f\u00e1ze \u017eivota. <strong>Pri doj\u010den\u00ed by si v\u0161ak Alica aj ostatn\u00e9 maminky mali da\u0165 pozor na ur\u010dit\u00e9 potraviny. <\/strong>To, \u010do zjedia, s\u00edce nato\u013eko neovplyvn\u00ed kvalitu matersk\u00e9ho mlieka, niektor\u00e9 l\u00e1tky z jedla (kofe\u00edn, alkohol) sa do\u0148 v\u0161ak m\u00f4\u017eu dosta\u0165.<\/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\">\u010co nejes\u0165 pri doj\u010den\u00ed a ak\u00e9 s\u00fa v\u00fd\u017eivov\u00e9 odpor\u00fa\u010dania pre doj\u010diace maminky?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Obmedzte potraviny, pri ktor\u00fdch sa preuk\u00e1zalo, \u017ee na ne m\u00e1 va\u0161e die\u0165a alergiu<\/strong> (napr\u00edklad citrusy, mlie\u010dne v\u00fdrobky&#8230;). <span style=\"color: #ff6600\" class=\"tadv-color\">[12]<\/span><\/li>\n\n\n\n<li><strong>V pr\u00edpade alkoholu<\/strong> je pre die\u0165a najbezpe\u010dnej\u0161ie jeho \u00fapln\u00e9 vynechanie. <span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/li>\n\n\n\n<li><strong>Str\u00e1\u017ete si pr\u00edjem kofe\u00ednu, ktor\u00fd by mal by\u0165 maxim\u00e1lne 200 mg.<\/strong> To zodpoved\u00e1 2 \u2013 3 \u0161\u00e1lkam k\u00e1vy. <a href=\"https:\/\/gymbeam.sk\/kofein\" class=\"ek-link\">Kofe\u00edn<\/a> je obsiahnut\u00fd v\u0161ak aj v \u010diernom, zelenom alebo matcha \u010daji a niektor\u00fdch limon\u00e1dach. <span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/li>\n\n\n\n<li><strong>Vyh\u00fdbajte sa ryb\u00e1m, ktor\u00e9 obsahuj\u00fa v\u00e4\u010d\u0161ie mno\u017estvo ortuti.<\/strong> Zvy\u010dajne ide o v\u00e4\u010d\u0161ie ryby, ako je napr\u00edklad \u017eralok, me\u010diar alebo \u0161\u0165uka. Namiesto nich si zvo\u013ete rad\u0161ej <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/losos\/\" class=\"ek-link\">lososa<\/a>, tresku, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sardinky-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinky<\/a>, tilapiu alebo pstruha. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/li>\n\n\n\n<li><strong>Vynechajte nepasterizovan\u00e9 mlie\u010dne v\u00fdrobky, ples\u0148ov\u00e9 syry <\/strong>a tie\u017e nedostato\u010dne tepelne upraven\u00e9 m\u00e4so, ryby a vajcia. Tieto potraviny predstavuj\u00fa vy\u0161\u0161ie riziko vzniku infek\u010dn\u00e9ho ochorenia matky sp\u00f4soben\u00e9ho bakt\u00e9riami alebo v\u00edrusmi. Mohli by ohrozi\u0165 die\u0165a skrz matersk\u00e9 mlieko. <span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/li>\n\n\n\n<li><strong>Potraviny, ktor\u00e9 obsahuj\u00fa v\u00e4\u010d\u0161ie mno\u017estvo vl\u00e1kniny<\/strong>, ako s\u00fa napr\u00edklad strukoviny, nemus\u00edte zo stravy nutne vyra\u010fova\u0165. Pokia\u013e ich v\u0161ak hor\u0161ie tolerujete a sp\u00f4sobuj\u00fa v\u00e1m tr\u00e1viace \u0165a\u017ekosti, m\u00f4\u017eete si zvoli\u0165 in\u00e9 potraviny, ktor\u00e9 s\u00fa bohat\u00e9 na vl\u00e1kninu (ovocie, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a>, celozrnn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">obilniny<\/a>). Do matersk\u00e9ho mlieka sa l\u00e1tky sp\u00f4sobuj\u00face nad\u00favanie nedostan\u00fa. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/li>\n\n\n\n<li><strong>Str\u00e1\u017ete si dostato\u010dn\u00fd pr\u00edjem potrav\u00edn s d\u00f4le\u017eit\u00fdmi vitam\u00ednmi a miner\u00e1lmi<\/strong> pre v\u00fdvoj die\u0165a\u0165a.\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/jod-extrakt-z-kelpu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>j\u00f3d<\/strong><\/a> (j\u00f3dovan\u00e1 so\u013e, morsk\u00e9 plody)<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zelezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017eelezo<\/strong><\/a> (m\u00e4so, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryby\/\" class=\"ek-link\">ryby<\/a>, vajcia, strukoviny)<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00edn B12<\/strong><\/a> (m\u00e4so, mlie\u010dne v\u00fdrobky, vajcia)<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00edn D<\/strong><\/a> (tu\u010dn\u00e9 ryby, vajcia, obohaten\u00e9 potraviny)<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/calcium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>v\u00e1pnik<\/strong><\/a> (mlie\u010dne v\u00fdrobky, kel ku\u010derav\u00fd, brokolica, obohaten\u00e9 potraviny) <span style=\"color: #ff6600\" class=\"tadv-color\">[14]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Zv\u00fd\u0161te pr\u00edjem tekut\u00edn pribli\u017ene o 700 ml. <\/strong>Matersk\u00e9 mlieko je pribli\u017ene z 87 % zlo\u017een\u00e9 z vody a za de\u0148 ho \u017eena vyprodukuje priemerne 750 ml. Najdostupnej\u0161\u00ed ukazovate\u013e dostato\u010dnej <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hydrat\u00e1cie<\/a> je farba mo\u010du. Pr\u00edli\u0161 tmav\u00e1 znamen\u00e1 nedostatok tekut\u00edn a naopak, pr\u00edli\u0161 svetl\u00e1 hyperhydrat\u00e1ciu. Za ide\u00e1lnu sa pova\u017euje farba \u201esvetlej slamy\u201d. <span style=\"color: #ff6600\" class=\"tadv-color\">[15]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-1124x749.jpg\" alt=\"Ako jes\u0165 pri doj\u010den\u00ed?\" class=\"wp-image-312756\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako jes\u0165 pri doj\u010den\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Obmedzte_potraviny_s_vysokym_obsahom_cukru_a_tuku\"><\/span>5. Obmedzte potraviny s vysok\u00fdm obsahom cukru a tuku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri chudnut\u00ed z jed\u00e1lni\u010dka nie je hne\u010f nutn\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/je-chudnutie-na-bezlepkovej-strave-naozaj-rychle-a-dlhodobo-udrzatelne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vyradi\u0165 lepok<\/a>, sacharidy alebo v\u0161etky zdroje tukov. <strong>Prehnane obmedzuj\u00face di\u00e9ty a r\u00f4zne detoxy s\u00fa sk\u00f4r cestou k ne\u00faspechu <\/strong>a po\u0161kodeniu zdrav\u00e9ho vz\u0165ahu s jedlom. Sama Alica v minulosti vysk\u00fa\u0161ala r\u00f4zne typy di\u00e9t, ako napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/low-carb-vs-low-fat-co-je-lepsie-na-chudnutie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">low-carb stravovanie<\/a> alebo keto di\u00e9tu. V\u010faka men\u0161iemu pr\u00edjmu energie s\u00edce r\u00fdchlo schudla, ale bojovala s obrovskou \u00fanavou a boles\u0165ami hlavy. \u017dia\u013e, to spustilo koloto\u010d hladovania a prejedania sa. Ned\u00e1vno si na toto obdobie spomenula a povedala si, \u017ee tentokr\u00e1t na to p\u00f4jde inak a lep\u0161ie. Za\u010dala s t\u00fdm, \u017ee obmedzila ob\u013e\u00faben\u00fa zmrzlinu, sladk\u00e9 pe\u010divo, sladen\u00e9 kapu\u010d\u00edno a \u010fal\u0161ie potraviny, ktor\u00e9 maj\u00fa ve\u013ea kal\u00f3ri\u00ed, no n\u00edzku v\u00fd\u017eivov\u00fa hodnotu. <strong>Spont\u00e1nne preto zn\u00ed\u017eila svoj energetick\u00fd pr\u00edjem bez nutnosti po\u010d\u00edtania kal\u00f3ri\u00ed. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[5, 16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 potraviny obmedzi\u0165 pri chudnut\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>su\u0161ienky, \u010dokol\u00e1da, sladk\u00e9 pe\u010divo (croissanty, donuty), bonb\u00f3ny a \u010fal\u0161ie sladkosti<\/li>\n\n\n\n<li>torta, kol\u00e1\u010d, cupcake, zmrzlina<\/li>\n\n\n\n<li>\u010dipsy, hranolky a \u010fal\u0161ie vypr\u00e1\u017ean\u00e9 potraviny<\/li>\n\n\n\n<li>polotovary (mrazen\u00e1 pizza, m\u00e4sov\u00e9 gu\u013e\u00f4\u010dky), fast food ob\u010derstvenie<\/li>\n\n\n\n<li>\u00fadeniny, p\u00e1rky, klob\u00e1sy, tu\u010dn\u00e9 m\u00e4so<\/li>\n\n\n\n<li>cukor, med, javorov\u00fd alebo ag\u00e1vov\u00fd sirup<\/li>\n\n\n\n<li>m\u00fcsli, granola a \u010fal\u0161ie ra\u0148ajkov\u00e9 cere\u00e1lie s vysok\u00fdm obsahom cukru<\/li>\n\n\n\n<li>tu\u010dn\u00e9 syry, smotana, smotanov\u00e9 jogurty<\/li>\n\n\n\n<li>majon\u00e9zov\u00e9 dresingy<\/li>\n\n\n\n<li>limon\u00e1dy, d\u017e\u00fasy, sladen\u00e1 k\u00e1va alebo \u010daj, alkohol, energetick\u00e9 n\u00e1poje<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie potraviny, na ktor\u00e9 by ste si mali da\u0165 v\u00e4\u010d\u0161\u00ed pozor, n\u00e1jdete v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/7-zdravych-potravin-ktore-vam-vo-velkom-mnozstve-skodia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 potrav\u00edn, ktor\u00e9 sa ako zdrav\u00e9 len tv\u00e1ria<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-1124x749.jpg\" alt=\"Ak\u00e9 potraviny obmedzi\u0165 pri chudnut\u00ed?\" class=\"wp-image-312772\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ak\u00e9 potraviny obmedzi\u0165 pri chudnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Zamerajte_sa_na_kvalitnu_stravu\"><\/span>6. Zamerajte sa na kvalitn\u00fa stravu&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po vyraden\u00ed potrav\u00edn s vysok\u00fdm obsahom tuku a cukru by sa Alica mala zamera\u0165 na v\u00fdber jed\u00e1l, ktor\u00e9 si d\u00e1va na ra\u0148ajky, obed, ve\u010deru, desiatu a olovrant.<strong> V tom jej pom\u00f4\u017eu jednoduch\u00e9 pravidl\u00e1 zdrav\u00e9ho taniera. <\/strong>Ke\u010f sa nau\u010d\u00ed potraviny spr\u00e1vne kombinova\u0165, z\u00edska plnohodnotn\u00e9 jedl\u00e1, ktor\u00e9 ju zas\u00fdtia, a nebude ma\u0165 tak\u00fa chu\u0165 ani potrebu zajeda\u0165 ich sladkos\u0165ami.<\/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\">Ako sa stravova\u0165 pod\u013ea zdrav\u00e9ho taniera?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Do ka\u017ed\u00e9ho jedla pridajte zeleninu alebo ovocie<\/strong> s t\u00fdm, \u017ee by tieto superpotraviny mali tvori\u0165 pribli\u017ene \u00bd taniera. Za cel\u00fd de\u0148 zjedzte 500 \u2013 600 g t\u00fdchto potrav\u00edn, pri\u010dom je zelenina v prevahe.<\/li>\n\n\n\n<li><strong>Majte bielkoviny v ka\u017edom jedle.<\/strong> M\u00f4\u017eete strieda\u0165 chud\u00e9 m\u00e4so, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sardinky-v-olivovom-oleji-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, vajcia, mlie\u010dne v\u00fdrobky, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tempeh\/\" class=\"ek-link\">tempeh <\/a>\u010di <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Seitan\/\" class=\"ek-link\">seitan<\/a>. Bielkoviny by mali tvori\u0165 pribli\u017ene \u00bc taniera.<\/li>\n\n\n\n<li><strong>Vyberajte si komplexn\u00e9 druhy sacharidov.<\/strong> Stavte na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bezlepkove-ovsene-vlocky-jemne-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a>, pe\u010divo z celozrnnej m\u00faky, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017eu<\/a>, cestoviny, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinou<\/a>, poh\u00e1nku, bulgur, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Kuskus\/\" class=\"ek-link\">kuskus<\/a>, zemiaky alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-hrachove-cestoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">strukoviny<\/a>. Tieto potraviny by mali zast\u00fapi\u0165 asi \u00bc taniera.<\/li>\n\n\n\n<li><strong>Zamerajte sa na zdrav\u00e9 tuky.<\/strong> Medzi ne patria napr\u00edklad rastlinn\u00e9 oleje (olivov\u00fd, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">repkov\u00fd<\/a>, avok\u00e1dov\u00fd, tekvicov\u00fd), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/pekanove-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy<\/a>, semienka a <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/orieskove-masla\/\" class=\"ek-link\">orie\u0161kov\u00e9 masl\u00e1<\/a>. Ich porcia zodpoved\u00e1 pribli\u017ene ve\u013ekosti v\u00e1\u0161ho palca, maxim\u00e1lne dvoch.<\/li>\n\n\n\n<li><strong>Pite nesladen\u00e9 n\u00e1poje, a to \u010dist\u00fa vodu a \u010daje. <\/strong>Na spestrenie pitn\u00e9ho re\u017eimu si m\u00f4\u017eete vodu ochuti\u0165 citr\u00f3nom alebo <strong>bezkalorick\u00fdm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sladidlom<\/a><\/strong>. Za de\u0148 vypite asi 30 \u2013 45 ml vody na kilogram telesnej hmotnosti. Pri doj\u010den\u00ed pridajte e\u0161te 700 ml navy\u0161e. Alica aktu\u00e1lne v\u00e1\u017ei 75 kg, \u010do znamen\u00e1, \u017ee by za de\u0148 mala vypi\u0165 minim\u00e1lne 3 litre. <span style=\"color: #ff6600\" class=\"tadv-color\">[17]<\/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>Ak v\u00e1s zauj\u00edma, ak\u00e9 v\u00fdhody m\u00e1 zdrav\u00e9 stravovanie, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/sk-verzia-min-1124x1049-1.png\" alt=\"ako m\u00e1 vyzera\u0165 zdrav\u00fd tanier?\" class=\"wp-image-209017\" title=\"Ako jes\u0165 pod\u013ea zdrav\u00e9ho taniera?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/sk-verzia-min-1124x1049-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/sk-verzia-min-1124x1049-1-400x373.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Planujte_a_pripravujte_si_jedlo_vopred\"><\/span>7. Pl\u00e1nujte a pripravujte si jedlo vopred<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S mal\u00fdm die\u0165a\u0165om nie je \u00faplne jednoduch\u00e9 n\u00e1js\u0165 si ka\u017ed\u00fd de\u0148 \u010das na pr\u00edpravu \u010derstv\u00e9ho jedla. Alica sa preto nau\u010dila pripravova\u0165 jedlo vopred, aby mala porciu vyv\u00e1\u017een\u00e9ho jedla v\u017edy k dispoz\u00edcii. Sna\u017e\u00ed sa \u010do najviac vyu\u017e\u00edva\u0165 \u010das, ke\u010f die\u0165a sp\u00ed alebo sa o\u0148 star\u00e1 partner.<\/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\">Ako si u\u013eah\u010di\u0165 pr\u00edpravu jedla pri chudnut\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sna\u017ete sa napl\u00e1nova\u0165 si, \u010do budete nasleduj\u00face 2 \u2013 3 dni jes\u0165<\/strong>, a pod\u013ea toho urobte n\u00e1kup.<\/li>\n\n\n\n<li><strong>Varte v\u017edy viac porci\u00ed naraz.<\/strong> Uvarte si nieko\u013eko porci\u00ed pr\u00edloh, m\u00e4sa a in\u00fdch zdrojov bielkov\u00edn na 2 \u2013 3 dni vopred. Jednotliv\u00e9 jedl\u00e1 si rozde\u013ete do krabi\u010diek a ulo\u017ete do chladni\u010dky. Pred konzum\u00e1ciou sta\u010d\u00ed krabi\u010dku ohria\u0165 a jedlo doplni\u0165 o \u010derstv\u00fa zeleninu. Ak v\u00e1m nevad\u00ed jes\u0165 rovnak\u00e9 jedl\u00e1 viac dn\u00ed za sebou, uvarte si nieko\u013eko porci\u00ed aspo\u0148 dvoch jed\u00e1l, ktor\u00e9 budete ma\u0165 na obed a ve\u010deru.<\/li>\n\n\n\n<li><strong>Jedlo navy\u0161e si zamrazte. <\/strong>Nemus\u00edte t\u00fdm p\u00e1dom vyhadzova\u0165 porciu, ktor\u00fa nest\u00edhate zjes\u0165. V mrazni\u010dke si pokrm udr\u017e\u00ed \u010derstvos\u0165 dlh\u0161\u00ed \u010das. Nesk\u00f4r ho m\u00f4\u017eete po rozmrazen\u00ed vyu\u017ei\u0165 vo chv\u00edli, ke\u010f nebudete ma\u0165 \u010das na varenie.<\/li>\n\n\n\n<li><strong>Vyberajte si jedl\u00e1, ktor\u00e9 s\u00fa jednoduch\u00e9 na pr\u00edpravu.<\/strong> Napr\u00edklad tak\u00fd kuskus s <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tofu\/\" class=\"ek-link\">tofu <\/a>restovan\u00fdm na panvici so zeleninou m\u00e1te hotov\u00fd do 10 min\u00fat. Medzi \u010fal\u0161ie r\u00fdchle jedl\u00e1 patria <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny <\/a>s restovan\u00fdm kurac\u00edm m\u00e4som alebo tortilla so \u0161unkou a s mozzarellou.<\/li>\n\n\n\n<li><strong>Prichystajte si desiatu a olovrant.<\/strong> Niekedy sa m\u00f4\u017ee sta\u0165, \u017ee nebude \u010das na tepl\u00e9 jedlo. Majte preto k dispoz\u00edcii zdrav\u00e9 snacky, ktor\u00e9 v\u00e1s zas\u00fdtia. Hodi\u0165 sa m\u00f4\u017ee celozrnn\u00e9 pe\u010divo s rybacou n\u00e1tierkou, so \u0161unkou \u010di syrom, biely jogurt s m\u00fcsli, zmes orechov s porciou \u010derstv\u00e9ho ovocia alebo ban\u00e1n s ly\u017ei\u010dkou <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kesu-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ke\u0161u masla<\/a>.<\/li>\n\n\n\n<li><strong>Majte doma z\u00e1sobu zeleniny. <\/strong>Pokojne si na 1 \u2013 2 dni vopred nakr\u00e1jajte mrkvu, uhorku, papriku a \u010fal\u0161ie druhy zeleniny. T\u00fa ulo\u017ete do uzatv\u00e1rate\u013en\u00fdch krabi\u010diek alebo poh\u00e1rikov naplnen\u00fdch \u010distou vodou. V nich zostane nakr\u00e1jan\u00e1 zelenina dlh\u0161ie \u010derstv\u00e1 a chrumkav\u00e1. Budete ma\u0165 takto poruke skvel\u00fd zdroj vl\u00e1kniny, ktor\u00fd kedyko\u013evek pom\u00f4\u017ee s pocitom nas\u00fdtenia. <span class=\"tadv-color\" style=\"color: #ff6600\">[18\u201319]<\/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>In\u0161pir\u00e1ciu na jedl\u00e1, ktor\u00e9 si m\u00f4\u017eete pripravi\u0165 do krabi\u010diek, n\u00e1jdete v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vzorov\u00fd jed\u00e1lni\u010dek a krabi\u010dkov\u00e1 di\u00e9ta na 2000 kcal<\/strong><\/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\"><span class=\"ez-toc-section\" id=\"8_Sportujte_tak_ako_vam_to_len_vyhovuje\"><\/span>8. \u0160portujte tak, ako v\u00e1m to len vyhovuje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pohyb prin\u00e1\u0161a, nielen v obdob\u00ed po p\u00f4rode, mno\u017estvo benefitov. <strong>Pom\u00e1ha s chudnut\u00edm \u010di posil\u0148ovan\u00edm cel\u00e9ho tela. <\/strong>Cvi\u010denie je navy\u0161e skvelou formou relax\u00e1cie a odreagovania sa od ka\u017edodenn\u00fdch starost\u00ed, v\u010faka ktorej budete lep\u0161ie zvl\u00e1da\u0165 stres a kvalitnej\u0161ie spa\u0165. Alica chod\u00ed ka\u017ed\u00fd de\u0148 na 30-min\u00fatov\u00e9 prech\u00e1dzky, venuje sa tie\u017e cvikom na posilnenie panvov\u00e9ho dna a 2-kr\u00e1t t\u00fd\u017edenne doma cvi\u010d\u00ed 20 \u2013 30 min\u00fat s vlastnou v\u00e1hou.<\/p>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/WhatsApp-Image-2021-11-10-at-08.20.00.jpeg\" alt=\"Ako za\u010da\u0165 \u0161portova\u0165 po p\u00f4rode?\" class=\"wp-image-312789\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/WhatsApp-Image-2021-11-10-at-08.20.00.jpeg 819w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/WhatsApp-Image-2021-11-10-at-08.20.00-320x400.jpeg 320w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Ako za\u010da\u0165 \u0161portova\u0165 po p\u00f4rode?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010dnite s prech\u00e1dzkami.<\/strong> V\u010faka pridanej z\u00e1\u0165a\u017ei vo forme ko\u010d\u00edka sp\u00e1lite viac kal\u00f3ri\u00ed ne\u017e pri be\u017enej ch\u00f4dzi. <span style=\"color: #ff6600\" class=\"tadv-color\">[20]<\/span><\/li>\n\n\n\n<li><strong>Pridajte cviky na posilnenie panvov\u00e9ho dna (Kegelove cviky).<\/strong> Pri nich sa kontrolovane s\u0165ahuj\u00fa a uvo\u013e\u0148uj\u00fa svaly v oblasti panvy. V\u00e4\u010d\u0161inou je mo\u017en\u00e9 s nimi za\u010da\u0165 u\u017e nieko\u013eko dn\u00ed po p\u00f4rode s v\u00fdnimkou \u017eien, u ktor\u00fdch bol vykonan\u00fd cis\u00e1rsky rez. Pom\u00f4\u017eu zabr\u00e1ni\u0165 poklesu bru\u0161n\u00fdch org\u00e1nov a tie\u017e s inkontinenciou \u010di so skvalitnen\u00edm sexu\u00e1lneho \u017eivota. <span style=\"color: #ff6600\" class=\"tadv-color\">[21\u201322]<\/span><\/li>\n\n\n\n<li><strong>Ak m\u00e1te diagnostikovan\u00fa diast\u00e1zu<\/strong> (rozostup bru\u0161n\u00fdch svalov), nav\u0161t\u00edvte fyzioterapeuta, ktor\u00fd v\u00e1m pom\u00f4\u017ee vybra\u0165 vhodn\u00e9 cviky a probl\u00e9mu sa za chv\u00ed\u013eu zbavi\u0165. Klasick\u00e9 sed-\u013eahy rad\u0161ej nesk\u00fa\u0161ajte. <span style=\"color: #ff6600\" class=\"tadv-color\">[21\u201322]<\/span><\/li>\n\n\n\n<li><strong>Po \u0161estonedel\u00ed <\/strong>alebo ke\u010f sa budete c\u00edti\u0165 pripraven\u00e9,<strong> pridajte \u010fal\u0161ie formy pohybu<\/strong>. Vyberte si aktivitu, ktor\u00e1 v\u00e1s bude bavi\u0165, a za\u010dnite s \u0148ou pozvo\u013ena. Nemus\u00edte hne\u010f beha\u0165 desiatky kilometrov t\u00fd\u017edenne, ako ste boli zvyknut\u00e9 pred otehotnen\u00edm. Intenzitu a d\u013a\u017eku cvi\u010denia zvy\u0161ujte postupne. <span style=\"color: #ff6600\" class=\"tadv-color\">[20]<\/span><\/li>\n\n\n\n<li><strong>Vysk\u00fa\u0161ajte napr\u00edklad jogu, pilates, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>jazdu na bicykli<\/strong><\/a> \u010di rotopede alebo pl\u00e1vanie (ke\u010f u\u017e nebudete krv\u00e1ca\u0165).<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-2dc93974-e416-4a59-b2d9-f46129300b72\">\n<li><strong>E\u0161te 6 mesiacov po p\u00f4rode m\u00f4\u017eete ma\u0165 nestabiln\u00e9 k\u013aby<\/strong>, preto si dajte pozor na v\u00fdskoky a dv\u00edhanie \u0165a\u017ek\u00fdch \u010diniek. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span><\/li>\n\n\n\n<li><strong>Vysk\u00fa\u0161ajte cvi\u010denie doma. <\/strong>U\u0161etr\u00edte \u010das, z\u00e1rove\u0148 sa m\u00f4\u017eete pusti\u0165 do posil\u0148ovania, kedyko\u013evek si pre seba n\u00e1jdete nieko\u013eko min\u00fat. Zo za\u010diatku v\u00e1m bud\u00fa sta\u010di\u0165 cviky s vlastnou v\u00e1hou. Ako budete silnie\u0165, m\u00f4\u017eete prida\u0165 \u010dinky, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebell<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovacie gumy<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavesny-posilnovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m<\/a>.<\/li>\n\n\n\n<li><strong>Sna\u017ete sa \u0161portu venova\u0165 ka\u017ed\u00fd de\u0148 minim\u00e1lne 30 min\u00fat. <\/strong>Po\u010d\u00edtaj\u00fa sa aj krat\u0161ie 10-min\u00fatov\u00e9 bloky cvi\u010denia, ktor\u00e9 zvl\u00e1dnete odcvi\u010di\u0165 nieko\u013ekokr\u00e1t denne.<\/li>\n\n\n\n<li><strong>Pri cvi\u010den\u00ed si dajte pozor na spr\u00e1vnu techniku<\/strong> a ria\u010fte sa tie\u017e sign\u00e1lmi v\u00e1\u0161ho tela. Ak pre v\u00e1s bude nejak\u00fd cvik nepr\u00edjemn\u00fd, rad\u0161ej ho zatia\u013e vynechajte.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In\u0161pir\u00e1ciu na cviky s vlastnou v\u00e1hou n\u00e1jdete v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>12 cvikov s vlastnou v\u00e1hou, ktor\u00e9 dostan\u00fa do formy ka\u017ed\u00e9ho<\/strong><\/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\"><span class=\"ez-toc-section\" id=\"9_Doprajte_si_odpocinok\"><\/span>9. Doprajte si odpo\u010dinok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kvalitn\u00fd sp\u00e1nok a odpo\u010dinok<\/strong> je pri chudnut\u00ed rovnako d\u00f4le\u017eit\u00fd ako strava a cvi\u010denie. S mal\u00fdm die\u0165a\u0165om sa m\u00f4\u017ee sta\u0165, \u017ee cez noc nenasp\u00edte ani 5 hod\u00edn. Sp\u00e1nkov\u00fd deficit potom sk\u00faste \u010do najviac doh\u00e1\u0148a\u0165 po\u010das d\u0148a pomocou \u0161lof\u00edkov spolu s die\u0165a\u0165om alebo ke\u010f ho str\u00e1\u017ei niekto in\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0165a\u017ekosti so sp\u00e1nkom<\/a>, dajte si pozor na pr\u00edjem kofe\u00ednu v popolud\u0148aj\u0161\u00edch a ve\u010dern\u00fdch hodin\u00e1ch. Naru\u0161i\u0165 ho m\u00f4\u017eu aj \u0165a\u017ek\u00e9 jedl\u00e1 kr\u00e1tko pred \u013eahnut\u00edm si do postele. Predt\u00fdm sa vyh\u00fdbajte surfovaniu po internete alebo pozeraniu telev\u00edzie. Smartf\u00f3n vyme\u0148te za kni\u017eku, ktor\u00e1 v\u00e1m pom\u00f4\u017ee navodi\u0165 relaxa\u010dn\u00fa atmosf\u00e9ru a \u013eah\u0161ie zaspa\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak z\u00edskate po\u010das d\u0148a chv\u00ed\u013eku pre seba, z\u00e1jdite na mas\u00e1\u017e, doprajte si bublinkov\u00fd k\u00fape\u013e, \u010d\u00edtajte si alebo nav\u0161t\u00edvte kamar\u00e1tku. <strong>Ke\u010f budete dostato\u010dne fyzicky aj du\u0161evne odpo\u010dinut\u00e9, v\u0161etko p\u00f4jde akosi \u013eah\u0161ie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O v\u00fdhod\u00e1ch sp\u00e1nku si viac pre\u010d\u00edtate v na\u0161om \u010dl\u00e1nku<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> <strong>Sp\u00e1nok: Naj\u00fa\u010dinnej\u0161\u00ed nakop\u00e1va\u010d a spa\u013eova\u010d tuku<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-1124x749.jpeg\" alt=\"Sp\u00e1nok a odpo\u010dinok je d\u00f4le\u017eit\u00fd pri chudnut\u00ed \" class=\"wp-image-312803\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Sp\u00e1nok a odpo\u010dinok je d\u00f4le\u017eit\u00fd pri chudnut\u00ed \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Zdielajte_svoju_cestu_s_kamaratkou_a_s_nikym_sa_neporovnavajte\"><\/span>10. Zdie\u013eajte svoju cestu s kamar\u00e1tkou a s nik\u00fdm sa neporovn\u00e1vajte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niekedy je n\u00e1ro\u010dn\u00e9 sk\u013abi\u0165 starostlivos\u0165 o die\u0165a, dom\u00e1cnos\u0165, cvi\u010denie, varenie, partnersk\u00e9 aj rodinn\u00e9 vz\u0165ahy, a nezbl\u00e1zni\u0165 sa z toho. Alici v tom pom\u00e1ha kamar\u00e1tka Patr\u00edcia, s ktorou chod\u00ed cvi\u010di\u0165 a zdie\u013ea s \u0148ou v\u0161etky pochybnosti \u010di \u00faspechy. Nemus\u00edte chodi\u0165 hne\u010f na skupinov\u00e9 lekcie a zoznamova\u0165 sa s nov\u00fdmi \u013eu\u010fmi, ke\u010f sa v\u00e1m do toho ve\u013emi nechce. <strong>Sta\u010d\u00ed si n\u00e1js\u0165 niekoho, s k\u00fdm budete svoju cestu zdie\u013ea\u0165, s k\u00fdm sa budete navz\u00e1jom podporova\u0165, motivova\u0165 a in\u0161pirova\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dajte v\u0161ak pozor na prehnan\u00e9 porovn\u00e1vanie sa<\/strong>, \u010di u\u017e s kamar\u00e1tkami alebo celebritami. Ka\u017ed\u00e1 z n\u00e1s je in\u00e1. A to, \u017ee zn\u00e1ma here\u010dka mala svoje tehotensk\u00e9 kil\u00e1 pre\u010d mesiac po p\u00f4rode, neznamen\u00e1, \u017ee na to \u0161la zdrav\u00fdm a udr\u017eate\u013en\u00fdm sp\u00f4sobom. Zamerajte sa \u010disto na seba a svoj progres.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-1124x749.jpg\" alt=\"Pri chudnut\u00ed je d\u00f4le\u017eit\u00e9 neporovn\u00e1va\u0165 sa\" class=\"wp-image-312819\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Pri chudnut\u00ed je d\u00f4le\u017eit\u00e9 neporovn\u00e1va\u0165 sa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chudnutie po p\u00f4rode m\u00e1 svoje \u0161pecifik\u00e1, ktor\u00e9 je d\u00f4le\u017eit\u00e9 zoh\u013eadni\u0165. Stravu si novope\u010den\u00e1 maminka uprav\u00ed pod\u013ea toho, \u010di doj\u010d\u00ed, a vyrad\u00ed potraviny s vysok\u00fdm obsahom tuku a cukru. Jed\u00e1lni\u010dek si zostav\u00ed z<strong> kvalitn\u00fdch potrav\u00edn<\/strong> pod\u013ea z\u00e1sad zdrav\u00e9ho taniera. K tomu prid\u00e1 <strong>prech\u00e1dzky, cviky na posilnenie panvov\u00e9ho dna<\/strong> a postupne sa m\u00f4\u017ee za\u010da\u0165 vraca\u0165 k ob\u013e\u00faben\u00fdm \u0161portom. N\u00e1ro\u010dn\u00e9 dni je tie\u017e vhodn\u00e9 (pod\u013ea mo\u017enost\u00ed) kompenzova\u0165 <strong>dostato\u010dn\u00fdm sp\u00e1nkom a odpo\u010dinkom<\/strong>, ktor\u00fd jej sna\u017eenie ur\u010dite celkovo podpor\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te medzi kamar\u00e1tkami novope\u010den\u00fa maminku, ktor\u00e1 sa sna\u017e\u00ed schudn\u00fa\u0165? Zdie\u013eajte s \u0148ou tento \u010dl\u00e1nok. Spom\u00ednan\u00e9 rady jej toti\u017e m\u00f4\u017eu pom\u00f4c\u0165 s chudnut\u00edm.&nbsp;<\/p>\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ako zdravo schudn\u00fa\u0165 po p\u00f4rode? V \u010dl\u00e1nku sa dozviete, ktor\u00fdm potravin\u00e1m sa pri doj\u010den\u00ed vyhn\u00fa\u0165, ako za\u010da\u0165 s cvi\u010den\u00edm a ak\u00fa \u00falohu zohr\u00e1va doj\u010denie pri chudnut\u00ed. <\/p>\n","protected":false},"author":129,"featured_media":312676,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6123,6127,6069],"filter_section":[],"filter_attribute":[13035,13877],"class_list":{"0":"post-314610","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-cvicenie","10":"tag-jedalnicek","11":"tag-zdravie","12":"filter_attribute-jedalnicky","13":"filter_attribute-sport-a-cvicenie-pri-chudnuti","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako schudn\u00fa\u0165 po p\u00f4rode? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chudnutie po p\u00f4rode m\u00e1 svoje \u0161pecifik\u00e1. 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