{"id":316807,"date":"2017-08-21T07:05:00","date_gmt":"2017-08-21T05:05:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=316807"},"modified":"2023-09-25T13:40:28","modified_gmt":"2023-09-25T11:40:28","slug":"9-trikov-na-jednoduche-pocitanie-kalorii","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/9-trikov-na-jednoduche-pocitanie-kalorii\/","title":{"rendered":"9 trikov, v\u010faka ktor\u00fdm bude po\u010d\u00edtanie kal\u00f3ri\u00ed hrou"},"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\/9-trikov-na-jednoduche-pocitanie-kalorii\/#1_Zacnite_s_tym_ako_jete\" title=\"1. Za\u010dnite s t\u00fdm, ako jete\">1. Za\u010dnite s t\u00fdm, ako jete<\/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\/9-trikov-na-jednoduche-pocitanie-kalorii\/#2_Vyskusajte_mobilnu_aplikaciu\" title=\"2. Vysk\u00fa\u0161ajte mobiln\u00fa aplik\u00e1ciu\">2. Vysk\u00fa\u0161ajte mobiln\u00fa aplik\u00e1ciu<\/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\/9-trikov-na-jednoduche-pocitanie-kalorii\/#3Identifikujte_zrejme_vzorce\" title=\"3.Identifikujte zrejm\u00e9 vzorce\">3.Identifikujte zrejm\u00e9 vzorce<\/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\/9-trikov-na-jednoduche-pocitanie-kalorii\/#4_Najprv_kvalitne_zaklady_potom_doladovanie\" title=\"4. Najprv kvalitn\u00e9 z\u00e1klady, potom dola\u010fovanie\">4. Najprv kvalitn\u00e9 z\u00e1klady, potom dola\u010fovanie<\/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\/9-trikov-na-jednoduche-pocitanie-kalorii\/#5_Budujte_okolo_niekolkych_zakladnych_jedal\" title=\"5. Budujte okolo nieko\u013ek\u00fdch z\u00e1kladn\u00fdch jed\u00e1l &nbsp;\">5. Budujte okolo nieko\u013ek\u00fdch z\u00e1kladn\u00fdch jed\u00e1l &nbsp;<\/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\/9-trikov-na-jednoduche-pocitanie-kalorii\/#6_Oboznamte_sa_s_porciovanymi_jedlami\" title=\"6. Obozn\u00e1mte sa s porciovan\u00fdmi jedlami\">6. Obozn\u00e1mte sa s porciovan\u00fdmi jedlami<\/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\/9-trikov-na-jednoduche-pocitanie-kalorii\/#7_Zapiste_si_svoje_najobvyklejsie_jedla_do_appky\" title=\"7. Zap\u00ed\u0161te si svoje najobvyklej\u0161ie jedl\u00e1 do appky\">7. Zap\u00ed\u0161te si svoje najobvyklej\u0161ie jedl\u00e1 do appky<\/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\/9-trikov-na-jednoduche-pocitanie-kalorii\/#8_Nesustredte_sa_len_na_kalorie\" title=\"8. Nes\u00fastre\u010fte sa len na kal\u00f3rie\">8. Nes\u00fastre\u010fte sa len na kal\u00f3rie<\/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\/9-trikov-na-jednoduche-pocitanie-kalorii\/#9_Dokoncite_to_a_posunte_sa_dalej\" title=\"9. Dokon\u010dite to a posu\u0148te sa \u010falej\">9. Dokon\u010dite to a posu\u0148te sa \u010falej<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sp\u00f4sob, ak\u00fdm to v\u00e4\u010d\u0161ina \u013eud\u00ed rob\u00ed, m\u00f4\u017ee by\u0165 <strong>nudn\u00fd, n\u00e1ro\u010dn\u00fd a niekedy aj odr\u00e1dzaj\u00faci.<\/strong> V\u0161imnite si v\u0161ak, \u017ee p\u00ed\u0161eme <em>\u201cniekedy\u201d<\/em>, a nie <em>\u201cst\u00e1le\u201d.<\/em> Kontrola kal\u00f3ri\u00ed <strong>nemus\u00ed by\u0165 v\u017edy n\u00e1ro\u010dn\u00e1<\/strong>, av\u0161ak je <strong>najsilnej\u0161ou zbra\u0148ou<\/strong> pri probl\u00e9moch v\u00fd\u017eivy.<\/p>\n\n\n\n<p>Mo\u017eno ste to nikdy nesk\u00fa\u0161ali, lebo sa v\u00e1m to <strong>zdalo pr\u00edli\u0161 komplikovan\u00e9<\/strong>, ale v skuto\u010dnosti to m\u00f4\u017ee by\u0165 naozaj hra\u010dka. Vyu\u017eite tieto <strong>tipy na zlep\u0161enie svojich stravovac\u00edch n\u00e1vykov<\/strong> a u\u017e\u00edvajte si v\u00fdsledky bez uviaznutia v \u010d\u00edslach.<\/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_Zacnite_s_tym_ako_jete\"><\/span>1. Za\u010dnite s t\u00fdm, ako jete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nie je d\u00f4le\u017eit\u00e9, kam v\u00e1s m\u00e1 va\u0161a fitness cesta dovies\u0165, \u010das\u0165 stravovania <strong>by mala za\u010da\u0165 tam, kde pr\u00e1ve ste<\/strong>. Urobte si jednoduch\u00fd stravovac\u00ed pl\u00e1n zalo\u017een\u00fd na tom, <strong>\u010do aktu\u00e1lne jete<\/strong>, bez toho, aby ste mysleli na <strong>ve\u013ek\u00e9 zmeny alebo kal\u00f3rie.<\/strong> Ignorujte <strong>\u201cdenn\u00fd cie\u013e\u201d<\/strong>, ktor\u00fd v\u00e1m vypo\u010d\u00edtaj\u00fa appky alebo kalorick\u00e9 kalkula\u010dky, a zatia\u013e sa nestarajte o BMR a TDEE.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pam\u00e4tajte si, ideme na to r\u00fdchlo a na hrubo. Sp\u00ed\u0161te si len mno\u017estv\u00e1 jed\u00e1l, ktor\u00e9 <strong>viete, \u017ee skonzumujete po\u010das d\u0148a.<\/strong> Ak sa teraz chyst\u00e1te urobi\u0165 nejak\u00e9 zmeny, <strong>urobte ich kvalitat\u00edvne, nie kvantitat\u00edvne<\/strong>. Inak povedan\u00e9, dr\u017ete sa plnohodnotn\u00fdch jed\u00e1l, zdr\u017ete sa <strong>nekvalitne spracovan\u00fdch potrav\u00edn,&nbsp;<\/strong>a sna\u017ete sa udr\u017ea\u0165 cukor poctivo n\u00edzko.<\/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=\"2_Vyskusajte_mobilnu_aplikaciu\"><\/span>2. Vysk\u00fa\u0161ajte mobiln\u00fa aplik\u00e1ciu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u010faka modern\u00fdm technol\u00f3gi\u00e1m, po\u010d\u00edtanie kal\u00f3ri\u00ed u\u017e nezah\u0155\u0148a to\u013eko manu\u00e1lneho r\u00e1tania. Aplik\u00e1cie ako <a title=\"myfitnesspal\" href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">MyFitnessPal<\/a> po\u010d\u00edtaj\u00fa kal\u00f3rie za v\u00e1s. M\u00f4\u017eete dokonca <strong>kombinova\u0165 potraviny do jed\u00e1l,<\/strong> \u010do v\u00e1m u\u0161etr\u00ed kopec \u010dasu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-502387628.jpg\" alt=\"aplik\u00e1cie na trackovanie - po\u010d\u00edtanie kal\u00f3ri\u00ed hrou \" style=\"width:843px\" width=\"843\" title=\"aplik\u00e1cie na trackovanie - po\u010d\u00edtanie kal\u00f3ri\u00ed hrou \"\/><\/figure>\n<\/div>\n\n\n<p>M\u00e1te trackovac\u00ed n\u00e1ramok? Vyu\u017eite n\u00e1ramok s trackovan\u00edm kal\u00f3ri\u00ed, ktor\u00fd v\u00e1m umo\u017en\u00ed<strong> vidie\u0165 rozdiel medzi prijat\u00fdmi a vyu\u017eit\u00fdmi kal\u00f3riami<\/strong>, nie len cel\u00e9 po\u010dty. <strong>Nebude to na 100% presn\u00e9<\/strong> &#8211; najm\u00e4, ke\u010f dv\u00edhate v\u00e1hy a pou\u017e\u00edvate oby\u010dajn\u00fd n\u00e1ramok na po\u010d\u00edtanie krokov &#8211; ale nebude to presn\u00e9 v rovnakej \u00farovni po cel\u00fd \u010das, \u010do v\u00e1m d\u00e1 <strong>osved\u010den\u00fd preh\u013ead.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-491249122.jpg\" alt=\"aplik\u00e1cie na trackovanie - po\u010d\u00edtanie kal\u00f3ri\u00ed hrou \" style=\"width:843px\" width=\"843\" title=\"aplik\u00e1cie na trackovanie - po\u010d\u00edtanie kal\u00f3ri\u00ed hrou \"\/><\/figure>\n<\/div>\n\n\n<p><strong>Tu je v\u0161ak k\u013e\u00fa\u010d:<\/strong> Bu\u010fte k sebe \u00faprimn\u00fd a sk\u00faste v\u0161etko.<\/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=\"3Identifikujte_zrejme_vzorce\"><\/span>3.Identifikujte zrejm\u00e9 vzorce<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Be\u017en\u00fdm d\u00f4vodom zlyh\u00e1vania stravovac\u00edch pl\u00e1nov je, \u017ee<strong> m\u00e1me sklon k podce\u0148ovaniu<\/strong>, napr\u00edklad toho, ko\u013eko jedla skonzumujeme po\u010das cheatovania. Mo\u017eno sa na\u0161a <em>\u201cob\u010dasn\u00e1 m\u0148amka\u201d<\/em>&nbsp;stala ka\u017edodennou z\u00e1le\u017eitos\u0165ou, alebo to, \u010do ste si mysleli \u017ee <strong>bolo 200 kal\u00f3ri\u00ed<\/strong> gr\u00e9ckeho jogurtu, bolo v skuto\u010dnosti sk\u00f4r 500.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-669502560.jpg\" alt=\"ako po\u010d\u00edta\u0165 kal\u00f3rie - gr\u00e9cky jogurt\" style=\"width:843px\" width=\"843\" title=\"ako po\u010d\u00edta\u0165 kal\u00f3rie - gr\u00e9cky jogurt\"\/><\/figure>\n<\/div>\n\n\n<p>Je \u0161okuj\u00faco jednoduch\u00e9 <strong>zdvojn\u00e1sobi\u0165 pr\u00edjem kal\u00f3ri\u00ed,<\/strong> preto je po\u010d\u00edtanie kal\u00f3ri\u00ed ove\u013ea efekt\u00edvnej\u0161ie ako len zapisovanie si do z\u00e1pisn\u00edka. Ak m\u00e1te probl\u00e9m s n\u00e1padmi na jedl\u00e1, sk\u00faste si n\u00e1js\u0165 nov\u00e9&nbsp;<strong><a title=\"Fitness recepty\" href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">zdrav\u00e9 a chutn\u00e9 recepty<\/a>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ur\u010dite v\u0161ak budete ma\u0165 dni, ke\u010f <strong>sa nebudete dr\u017ea\u0165 pl\u00e1nov&nbsp;<\/strong>&#8211; \u010di u\u017e p\u00f4jde o pl\u00e1novan\u00fd cheat day, alebo o <strong>spont\u00e1nny ve\u010der s priate\u013emi.<\/strong> V\u0161\u00edmajte si aj \u010do in\u00e9 sa s vami deje, ke\u010f <strong>jete viac ako ste pl\u00e1novali<\/strong>. Jete hranolky a kr\u00eddielk\u00e1 st\u00e1le po pive, aj ke\u010f ste mali najlep\u0161ie \u00famysly? Alkohol <strong>oslabuje na\u0161u schopnos\u0165 dobr\u00e9ho v\u00fdberu jedla,<\/strong> tak\u017ee by ste ho mohli aspo\u0148 trochu obmedzi\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak zist\u00edte, \u017ee ste hladn\u00fd, alebo v\u00e1m nesta\u010d\u00ed va\u0161a denn\u00e1 d\u00e1vka jedla, pridajte napr\u00edlad <strong><a title=\"prote\u00edny\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">s\u00fdty prote\u00edn<\/a> alebo <a title=\"orechov\u00e9 masl\u00e1\" href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">zdrav\u00e9 tuky<\/a>.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-654408160.jpg\" alt=\"tipy na po\u010d\u00edtanie kal\u00f3ri\u00ed\" style=\"width:843px\" width=\"843\" title=\"tipy na po\u010d\u00edtanie kal\u00f3ri\u00ed\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Najprv_kvalitne_zaklady_potom_doladovanie\"><\/span>4. Najprv kvalitn\u00e9 z\u00e1klady, potom dola\u010fovanie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak sledujete svoj pr\u00edjem nieko\u013eko dn\u00ed, pravdepodobne zist\u00edte, \u017ee spad\u00e1 do st\u00e1leho rozsahu. <strong>Toto je v\u00e1\u0161 z\u00e1kladn\u00fd pr\u00edjem.<\/strong><\/p>\n\n\n\n<p>Ak sa pri tomto pl\u00e1ne <strong>c\u00edtite dobre,<\/strong> <em>(nie ste hladn\u00ed, nevid\u00edte \u017eiadne zmeny na va\u0161om tele)<\/em>, pl\u00e1n, ktor\u00fd ste si vytvorili je bl\u00edzko va\u0161im <strong>prav\u00fdm kalorick\u00fdm potreb\u00e1m<\/strong> ku zachovaniu aktu\u00e1lneho stavu. Od tohto bodu sa s n\u00edm m\u00f4\u017eete pohr\u00e1va\u0165.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-506816186.jpg\" alt=\"Ako zn\u00ed\u017ei\u0165 pr\u00edjem kal\u00f3ri\u00ed?\" style=\"width:843px\" width=\"843\" title=\"Ako zn\u00ed\u017ei\u0165 pr\u00edjem kal\u00f3ri\u00ed?\"\/><\/figure>\n<\/div>\n\n\n<p>Mysl\u00edte si, \u017ee m\u00e1te <strong>zn\u00ed\u017ei\u0165 pr\u00edjem kal\u00f3ri\u00ed<\/strong>? Sk\u00faste zmen\u0161i\u0165 porcie, alebo <a title=\"oleje\" href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">oleje<\/a>, <a title=\"orechy a semen\u00e1\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">orie\u0161ky a semienka<\/a>,&nbsp;\u010di mlie\u010dne v\u00fdrobky zameni\u0165 za <strong>mo\u017enosti s ni\u017e\u0161\u00edm podielom kal\u00f3ri\u00ed<\/strong>. Ste neust\u00e1le hladn\u00ed? Mo\u017eno nejete dostato\u010dn\u00e9 mno\u017estvo. Sk\u00faste <strong>zv\u00fd\u0161i\u0165 v\u00e1\u0161 st\u00e1ly pr\u00edjem, alebo zme\u0148te potraviny.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tomto bode si m\u00f4\u017eete ur\u010dova\u0165 ciele pre denn\u00e9 celkov\u00e9 d\u00e1vky. Vysk\u00fa\u0161ajte <strong>o 100-500 kal\u00f3ri\u00ed menej alebo viac<\/strong> ako be\u017ene skonzumujete, a uvid\u00edte, ako sa budete c\u00edti\u0165. Ak vyu\u017eijete aplik\u00e1ciu na trackovanie aktivity, m\u00f4\u017eete sa rozhodn\u00fa\u0165 o cie\u013eov\u00fdch mno\u017estv\u00e1ch <strong>deficitov \u010di nadbytkov denn\u00e9ho pr\u00edjmu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Budujte_okolo_niekolkych_zakladnych_jedal\"><\/span>5. Budujte okolo nieko\u013ek\u00fdch z\u00e1kladn\u00fdch jed\u00e1l &nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak sa budete pok\u00fa\u0161a\u0165 vypo\u010d\u00edta\u0165 <strong>presn\u00e9 mno\u017estv\u00e1 ingredienci\u00ed<\/strong> na ka\u017ed\u00e9 jedlo a zapisova\u0165 si ich &#8211; po\u010d\u00edtanie kal\u00f3ri\u00ed bude <strong>\u010dasovo n\u00e1ro\u010dn\u00e9<\/strong>. \u00da\u010delnej\u0161ie bude \u0161trukt\u00farova\u0165 si jed\u00e1lni\u010dek okolo <strong>nieko\u013ek\u00fdch z\u00e1kladn\u00fdch jed\u00e1l<\/strong>, ktor\u00e9 zr\u00e1tate jednoduch\u0161ie. To v\u00e1m pom\u00f4\u017ee pri odhadoch a <strong>u\u013eah\u010d\u00ed v\u00e1m to z\u00e1pis \u00fadajov.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-580114116.jpg\" alt=\"9 Trikov, ktor\u00e9 spravia po\u010d\u00edtanie kal\u00f3ri\u00ed hrou \" style=\"width:843px\" width=\"843\" title=\"9 Trikov, ktor\u00e9 spravia po\u010d\u00edtanie kal\u00f3ri\u00ed hrou \"\/><\/figure>\n<\/div>\n\n\n<p>Nie, to neznamen\u00e1, \u017ee <strong>mus\u00edte &#8211; alebo mali by ste &#8211;<\/strong> jes\u0165 to ist\u00e9 dookola. Ani n\u00e1hodou! Ale ma\u0165 <strong>z\u00e1kladn\u00fd zoznam jed\u00e1l<\/strong> s \u010d\u00edslami a ingredienciami, ktor\u00e9 pozn\u00e1te naspam\u00e4\u0165, v\u00e1m v\u0161etko u\u013eah\u010d\u00ed.<\/p>\n\n\n\n<p>Mo\u017eno to znie nudne, ale po nejak\u00fa dobu m\u00f4\u017eete jes\u0165 to ist\u00e9. T\u00fdmto dosiahnete, \u017ee do appky budete musie\u0165 <strong>zap\u00edsa\u0165 len 3-6 jed\u00e1l.<\/strong> Opakovanie vie by\u0165 uspokojuj\u00face, ak <strong>si zvol\u00edte jedl\u00e1, ktor\u00e9 m\u00e1te radi.<\/strong><\/p>\n\n\n\n<p>Nesna\u017ete sa by\u0165 pr\u00edli\u0161 perfektn\u00fd. <strong>Zdrav\u00e1 strava by nemala by\u0165 o zakazovan\u00ed si<\/strong>. Ak v\u00e1m pom\u00f4\u017ee da\u0165 si pri obede pl\u00e1tok\/dva syra, dajte si.<\/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=\"6_Oboznamte_sa_s_porciovanymi_jedlami\"><\/span>6. Obozn\u00e1mte sa s porciovan\u00fdmi jedlami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f doch\u00e1dza k momentu, kedy presedl\u00e1te od merania porci\u00ed <em>\u201cod oka\u201d<\/em> na ich meranie, zachr\u00e1nia v\u00e1s porciovan\u00e9 jedl\u00e1. Nehovor\u00edme o balen\u00ed \u010dipsov pre jedn\u00e9ho, ale pravidlo, \u017ee jedlo <strong>nem\u00f4\u017ee ma\u0165 n\u00e1lepku s nutri\u010dn\u00fdmi hodnotami<\/strong>, aby bolo vyv\u00e1\u017een\u00e9, <strong>nie je v\u017edy pravda.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00c1no, balen\u00e9 jedl\u00e1 \u010dasto stoja viac pe\u0148az\u00ed ako hromadne produkovan\u00e9 m\u00e4so, ale ak nem\u00e1te \u010das na <strong>#mealprepsunday<\/strong>, v\u00fdber zdrav\u00fdch predbalen\u00fdch polo\u017eiek v\u00e1m <strong>m\u00f4\u017ee u\u0161etri\u0165 energiu a \u010das<\/strong>. Ich nutri\u010dn\u00e9 hodnoty s\u00fa uveden\u00e9 priamo na obale a s\u00fa u\u017e pravdepodobne <strong>obsiahnut\u00e9 v datab\u00e1ze aplik\u00e1cie.<\/strong> Dobrou vo\u013ebou <strong>na za\u010diatok va\u0161ej predpr\u00edpravy jedla<\/strong> s\u00fa balenia <a title=\"orechy a semen\u00e1\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">orie\u0161kov<\/a>, <a title=\"prote\u00ednov\u00e9 ty\u010dinky\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00ednov\u00e9 ty\u010dinky<\/a>, hydina, mlet\u00e9 m\u00e4so, <a title=\"su\u0161en\u00e9 jerky m\u00e4so\" href=\"https:\/\/gymbeam.sk\/susene-maso\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">su\u0161en\u00e9 \u201cjerky\u201d m\u00e4so<\/a>, konzervovan\u00fd <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tuniak\/\" class=\"ek-link\">tuniak<\/a>, pl\u00e1tky predspracovan\u00e9ho m\u00e4sa, vajcia, <a title=\"prote\u00edny\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00edn<\/a>, guacamole, hummus a <a title=\"ara\u0161idov\u00e9 maslo\" href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ara\u0161idov\u00e9<\/a> alebo in\u00e9 <a title=\"orechov\u00e9 masl\u00e1\" href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">orie\u0161kov\u00e9 maslo<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-492321722.jpg\" alt=\"ara\u0161idov\u00e9 maslo - 9 Trikov, ktor\u00e9 spravia po\u010d\u00edtanie kal\u00f3ri\u00ed hrou \" style=\"width:843px\" width=\"843\" title=\"ara\u0161idov\u00e9 maslo - 9 Trikov, ktor\u00e9 spravia po\u010d\u00edtanie kal\u00f3ri\u00ed hrou \"\/><\/figure>\n<\/div>\n\n\n<p>Ke\u010f pre v\u00e1s trackovanie kal\u00f3ri\u00ed prestane by\u0165 n\u00e1ro\u010dn\u00e9, m\u00f4\u017eete <strong>si pl\u00e1nova\u0165 jedl\u00e1 r\u00fdchlej\u0161ie<\/strong>. Predsa va\u0161im cie\u013eom by malo by\u0165 <strong>vyhn\u00fa\u0165 sa tr\u00e1peniu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Zapiste_si_svoje_najobvyklejsie_jedla_do_appky\"><\/span>7. Zap\u00ed\u0161te si svoje najobvyklej\u0161ie jedl\u00e1 do appky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Toto je jeden <strong>v\u00e1\u017eny tip!<\/strong> Ak viete \u010do budete jes\u0165, prida\u0165 jedl\u00e1 do svojho zoznamu je <strong>perfektne investovan\u00fd \u010das<\/strong>, ktor\u00fd v bud\u00facnosti m\u00f4\u017eete vyu\u017ei\u0165 inak. Ulo\u017ete si svoje jedl\u00e1, a v\u0161etko \u010do mus\u00edte spravi\u0165 je klikn\u00fa\u0165 na <em>\u201cBreakfast\u201d<\/em> a automaticky v\u00e1m to dopln\u00ed <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a>, prote\u00edn a vajcia<\/strong>. Niektor\u00e9 appky v\u00e1m dokonca umo\u017enia <strong>automaticky vyplni\u0165 cel\u00fd de\u0148.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010casom m\u00f4\u017eete meni\u0165 niektor\u00e9 aspekty va\u0161ich jed\u00e1l, ale pam\u00e4tajte si, z\u00e1kladn\u00e9 potraviny a ich hodnoty v\u00e1m<strong> pom\u00f4\u017eu pri tvorbe porci\u00ed,<\/strong> \u010do ocen\u00edte z dlhodob\u00e9ho h\u013eadiska.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-486506976.jpg\" alt=\"Fitness aplik\u00e1cia na trackovanie jed\u00e1l - chudnutie\" style=\"width:843px\" width=\"843\" title=\"Fitness aplik\u00e1cia na trackovanie jed\u00e1l - chudnutie\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Nesustredte_sa_len_na_kalorie\"><\/span>8. Nes\u00fastre\u010fte sa len na kal\u00f3rie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Strata hmotnosti m\u00e1 ve\u013ea do\u010dinenia s kal\u00f3riami, ale d\u00f4le\u017eit\u00e9 s\u00fa aj in\u00e9 faktory. Pou\u017e\u00edvajte aplik\u00e1ciu na<strong> sledovanie prij\u00edmu vl\u00e1kniny,<\/strong> zv\u00e1\u017ete tie\u017e <strong>sledovanie prij\u00edmu vody.<\/strong>&nbsp;Ak sa budete venova\u0165 v\u0161etk\u00fdm t\u00fdmto aspektom, v\u0161imnete si <strong>ve\u013ek\u00fd rozdiel v tom, ako s\u00fdto sa c\u00edtite<\/strong>, aj ke\u010f konzumujete rovnak\u00e9 mno\u017estvo kal\u00f3ri\u00ed.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-619249134.jpg\" alt=\"ako po\u010d\u00edta\u0165 kal\u00f3rie - pite vodu a jedzte viac vl\u00e1kniny\" style=\"width:843px\" width=\"843\" title=\"ako po\u010d\u00edta\u0165 kal\u00f3rie - pite vodu a jedzte viac vl\u00e1kniny\"\/><\/figure>\n<\/div>\n\n\n<p>Ke\u010f budete ma\u0165 kal\u00f3rie pod palcom, hrajte sa s&nbsp;makro\u017eivinamia a sk\u00famajte svoje zvyky. Potrebujete mandle vo svojich ovsen\u00fdch vlo\u010dk\u00e1ch, aby ste <strong>ostali s\u00fdty a\u017e do obeda<\/strong>? \u010co sa stane, ak ich nahrad\u00edte prote\u00ednov\u00fdm pr\u00e1\u0161kom? Je va\u0161e <strong>dopl\u0148ovanie sacharidov spr\u00e1vne<\/strong>, alebo ide sk\u00f4r o nas\u00fdten\u00e9 tuky?<\/p>\n\n\n\n<p>Tu vieme, \u017ee nudn\u00fd opakovan\u00fd jed\u00e1lni\u010dek pre v\u00e1s m\u00f4\u017ee fungova\u0165. Zmena jednej suroviny v jedle v\u00e1m d\u00e1 r\u00fdchlo na javo, <strong>\u010di v\u00e1m to pom\u00e1ha alebo ubli\u017euje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Dokoncite_to_a_posunte_sa_dalej\"><\/span>9. Dokon\u010dite to a posu\u0148te sa \u010falej<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f ste si vycibrili svoj pl\u00e1n a za\u010dnete bada\u0165<strong> pozit\u00edvne&nbsp;zmeny na svojej postave<\/strong>, zistite \u010do spravilo rozdiel a integrujte t\u00fa inform\u00e1ciu <strong>do dlhodob\u00e9ho, udr\u017eate\u013en\u00e9ho pl\u00e1nu<\/strong>. Vytvorte si alternat\u00edvne jedl\u00e1 vo svojej aplik\u00e1cii a sta\u0148te sa <strong>p\u00e1nom <a title=\"pr\u00edprava jed\u00e1l a krabi\u010dkovanie\" href=\"https:\/\/gymbeam.sk\/blog\/5-pravidiel-fitness-pripravy-jedal\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">v predpr\u00edprave porci\u00ed<\/a><\/strong>. Mo\u017eno budete m\u00f4c\u0165 aj presta\u0165 po\u010d\u00edta\u0165.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-465083128_1.jpg\" alt=\"Predpr\u00edprava jed\u00e1l - chudnutie, zdrav\u00e9 stravovanie\" style=\"width:843px\" width=\"843\" title=\"Predpr\u00edprava jed\u00e1l - chudnutie, zdrav\u00e9 stravovanie\"\/><\/figure>\n<\/div>\n\n\n<p>\u00c1no, je to pravda,<strong> presta\u0148te po\u010d\u00edta\u0165!<\/strong> M\u00f4\u017eete sa k tomu pr\u00edle\u017eitostne vr\u00e1ti\u0165, aby ste sa <strong>skontrolovali, alebo prehodnotili<\/strong> svoj stav, ale mali by ste by\u0165 schopn\u00fd presta\u0165 pou\u017e\u00edva\u0165 aplik\u00e1ciu, ke\u010f\u017ee sa <strong>va\u0161a technika merania jedla<\/strong><em> \u201cod oka\u201d<\/em> <strong>skvelo vylep\u0161ila.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslite na to takto: Obratnos\u0165, ktor\u00fa ste z\u00edskali <strong>v\u010faka pochopeniu \u010d\u00edsel<\/strong> je <strong>d\u00f4le\u017eitej\u0161ia ako \u010d\u00edsla samotn\u00e9.<\/strong><\/p>\n\n\n\n<p><strong>A \u010do vy? Po\u010d\u00edtate kal\u00f3rie?<\/strong>&nbsp;Ak v\u00e1m tento \u010dl\u00e1nok pomohol, <strong>podporte ho zdie\u013ean\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/chocolates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tChocolates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Po\u010d\u00edtanie kal\u00f3ri\u00ed v\u00e1m m\u00e1 u\u013eah\u010di\u0165 \u017eivot, nie komplikova\u0165 ho. Zistite ako zn\u00ed\u017ei\u0165 pr\u00edjem kal\u00f3ri\u00ed a sledova\u0165 v\u00fdsledky, po ktor\u00fdch t\u00fa\u017eite. Pozrite si t\u00fdchto 9 tipov.<\/p>\n","protected":false},"author":22,"featured_media":75209,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6125,6055,6082],"filter_section":[],"filter_attribute":[13035],"class_list":{"0":"post-316807","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-kalorie","10":"tag-strava","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-jedalnicky","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 trikov, v\u010faka ktor\u00fdm bude po\u010d\u00edtanie kal\u00f3ri\u00ed hrou - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Po\u010d\u00edtanie kal\u00f3ri\u00ed v\u00e1m m\u00e1 u\u013eah\u010di\u0165 \u017eivot, nie komplikova\u0165 ho. Zistite ako zn\u00ed\u017ei\u0165 pr\u00edjem kal\u00f3ri\u00ed a sledova\u0165 v\u00fdsledky, po ktor\u00fdch t\u00fa\u017eite. Pozrite si t\u00fdchto 9 tipov.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/9-trikov-na-jednoduche-pocitanie-kalorii\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 trikov, v\u010faka ktor\u00fdm bude po\u010d\u00edtanie kal\u00f3ri\u00ed hrou - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Po\u010d\u00edtanie kal\u00f3ri\u00ed v\u00e1m m\u00e1 u\u013eah\u010di\u0165 \u017eivot, nie komplikova\u0165 ho. Zistite ako zn\u00ed\u017ei\u0165 pr\u00edjem kal\u00f3ri\u00ed a sledova\u0165 v\u00fdsledky, po ktor\u00fdch t\u00fa\u017eite. 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