{"id":331185,"date":"2022-01-03T10:00:00","date_gmt":"2022-01-03T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=331185"},"modified":"2023-06-28T12:07:38","modified_gmt":"2023-06-28T10:07:38","slug":"25-zarucenych-tipu-na-hubnuti-po-svatcich","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/","title":{"rendered":"Jednoduch\u00fd n\u00e1vod na hubnut\u00ed nejen po V\u00e1noc\u00edch"},"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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#16_tipu_jak_zhubnout_nejen_po_svatcich\" title=\"16 tip\u016f, jak zhubnout nejen po sv\u00e1tc\u00edch\">16 tip\u016f, jak zhubnout nejen po sv\u00e1tc\u00edch<\/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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#1_Vratte_se_zpatky_ke_svemu_predvanocnimu_zivotu\" title=\"1. Vra\u0165te se zp\u00e1tky ke sv\u00e9mu p\u0159edv\u00e1no\u010dn\u00edmu \u017eivotu\">1. Vra\u0165te se zp\u00e1tky ke sv\u00e9mu p\u0159edv\u00e1no\u010dn\u00edmu \u017eivotu<\/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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#2_Zbavte_se_zbytku_vanocnich_dobrot\" title=\"2. Zbavte se zbytk\u016f v\u00e1no\u010dn\u00edch dobrot\">2. Zbavte se zbytk\u016f v\u00e1no\u010dn\u00edch dobrot<\/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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#3_Pridejte_ke_kazdemu_jidlu_ovoce_a_zeleninu\" title=\"3. P\u0159idejte ke ka\u017ed\u00e9mu j\u00eddlu ovoce a zeleninu\">3. P\u0159idejte ke ka\u017ed\u00e9mu j\u00eddlu ovoce a zeleninu<\/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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#4_Jezte_vice_bilkovin\" title=\"4. Jezte v\u00edce b\u00edlkovin\">4. Jezte v\u00edce b\u00edlkovin<\/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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#5_Zrychlete_metabolismus_a_pravidelne_se_hybejte\" title=\"5. Zrychlete metabolismus a pravideln\u011b se h\u00fdbejte&nbsp;\">5. Zrychlete metabolismus a pravideln\u011b se h\u00fdbejte&nbsp;<\/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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#6_Nezakazujte_si_zadne_potraviny\" title=\"6. Nezakazujte si \u017e\u00e1dn\u00e9 potraviny\">6. Nezakazujte si \u017e\u00e1dn\u00e9 potraviny<\/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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#7_Vyhnete_se_extremnim_dietam\" title=\"7. Vyhn\u011bte se extr\u00e9mn\u00edm diet\u00e1m\">7. Vyhn\u011bte se extr\u00e9mn\u00edm diet\u00e1m<\/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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#8_Pitny_rezim_postavte_na_vode\" title=\"8. Pitn\u00fd re\u017eim postavte na vod\u011b\">8. Pitn\u00fd re\u017eim postavte na vod\u011b<\/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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#9_Pouzivejte_vhodnejsi_velikost_nadobi\" title=\"9. Pou\u017e\u00edvejte vhodn\u011bj\u0161\u00ed velikost n\u00e1dob\u00ed\">9. Pou\u017e\u00edvejte vhodn\u011bj\u0161\u00ed velikost n\u00e1dob\u00ed<\/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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#10_Nepodcenujte_dulezitost_psychicke_pohody\" title=\"10. Nepodce\u0148ujte d\u016fle\u017eitost psychick\u00e9 pohody\">10. Nepodce\u0148ujte d\u016fle\u017eitost psychick\u00e9 pohody<\/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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#11_Dostatecne_spete\" title=\"11. Dostate\u010dn\u011b sp\u011bte\">11. Dostate\u010dn\u011b sp\u011bte<\/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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#12_Zkousejte_nove_suroviny_a_recepty\" title=\"12. Zkou\u0161ejte nov\u00e9 suroviny a recepty\">12. Zkou\u0161ejte nov\u00e9 suroviny a recepty<\/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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#13_Soustredte_se_na_jidlo\" title=\"13. Soust\u0159e\u010fte se na j\u00eddlo\">13. Soust\u0159e\u010fte se na j\u00eddlo<\/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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#14_Pomozte_si_doplnky_stravy\" title=\"14. Pomozte si dopl\u0148ky stravy&nbsp;\">14. Pomozte si dopl\u0148ky stravy&nbsp;<\/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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#15_Nebudte_na_to_sami\" title=\"15. Nebu\u010fte na to sami\">15. Nebu\u010fte na to sami<\/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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#16_Nechtejte_vsechno_hned\" title=\"16. Necht\u011bjte v\u0161echno hned\">16. Necht\u011bjte v\u0161echno hned<\/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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pokud hled\u00e1te recept na z\u00e1zra\u010dnou dietu, se kterou zhubnete 10 kilogram\u016f tuku za m\u011bs\u00edc, tak v\u00e1s asi zklamu. Nic takov\u00e9ho v\u00e1m nenab\u00eddneme. Stejn\u011b tak si nebudeme nalh\u00e1vat, \u017ee pot\u0159ebujete lednov\u00fd detox, abyste shodili p\u00e1r kil. Dnes se naopak zam\u011b\u0159\u00edme na v\u0161echny, kte\u0159\u00ed se rozhodli ud\u011blat tlustou \u010d\u00e1ru za sv\u00fdm d\u0159\u00edv\u011bj\u0161\u00edm j\u00e1 a <strong>kone\u010dn\u011b trvale zhubnout bez drastick\u00fdch diet.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nez\u00e1le\u017e\u00ed na tom, jestli se o to sna\u017e\u00edte u\u017e n\u011bkolik let nebo si letos d\u00e1v\u00e1te toto <a href=\"https:\/\/gymbeam.cz\/blog\/10-nejhorsich-zpusobu-jak-zacit-s-novorocnim-predsevzetim\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159edsevzet\u00ed<\/a> poprv\u00e9. A\u0165 u\u017e je v\u00e1\u0161 v\u00fdchoz\u00ed bod jak\u00fdkoliv, uk\u00e1\u017eeme si dnes, jak se nejen po V\u00e1noc\u00edch oprostit od rozhozen\u00e9ho re\u017eimu a postupn\u011b za\u0159azovat jednoduch\u00e9 kroky, kter\u00e9 v\u00e1s <strong>dovedou k vysn\u011bn\u00e9mu c\u00edli.<\/strong> Letos u\u017e prost\u011b neskon\u010d\u00edte jako led\u0148\u00e1\u010dci, kte\u0159\u00ed se vzdaj\u00ed po p\u00e1r dnech, ale dot\u00e1hnete to do zd\u00e1rn\u00e9ho konce.&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=\"16_tipu_jak_zhubnout_nejen_po_svatcich\"><\/span>16 tip\u016f, jak zhubnout nejen po sv\u00e1tc\u00edch<span class=\"ez-toc-section-end\"><\/span><\/h2>\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_Vratte_se_zpatky_ke_svemu_predvanocnimu_zivotu\"><\/span>1. Vra\u0165te se zp\u00e1tky ke sv\u00e9mu p\u0159edv\u00e1no\u010dn\u00edmu \u017eivotu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 si \u0159\u00edk\u00e1te, pro\u010d byste se m\u011bli vracet do situace p\u0159ed V\u00e1noci? V\u017edy\u0165 u\u017e tehdy jste nebyli spokojeni sami se sebou a \u0159\u00edkali jste si, \u017ee pot\u0159ebujete zm\u011bnu\u2026<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zkuste ale sami objektivn\u011b zhodnotit, jak va\u0161e stravov\u00e1n\u00ed vypadalo od \u0160t\u011bdr\u00e9ho dne do Silvestra. <strong>Nedop\u0159\u00e1vali jste si n\u00e1hodou je\u0161t\u011b o n\u011bco v\u00edce<\/strong> ne\u017e b\u011bhem va\u0161ich b\u011b\u017en\u00fdch dn\u016f? Kdy\u017e chod\u00edte do pr\u00e1ce nebo \u0161koly, nem\u00e1te p\u0159es den nejsp\u00ed\u0161 tolik \u010dasu p\u0159em\u00fd\u0161let nad dobrotami. A kdy\u017e u\u017e dostanete na n\u011bco chu\u0165, nemus\u00ed pro v\u00e1s b\u00fdt sladkost v\u017edy tak dostupn\u00e1. O V\u00e1noc\u00edch je to ale jin\u00e9. <strong>Obj\u00ed\u017ed\u00edte n\u00e1v\u0161t\u011bvy, stoly se proh\u00fdbaj\u00ed pod hromadami j\u00eddla<\/strong> a nev\u00edte, co ochutnat d\u0159\u00edv. \u010casto si pak od rodiny odvezete tak\u00e9 v\u00fdslu\u017eku v podob\u011b krabic s cukrov\u00edm, chleb\u00ed\u010dky a dal\u0161\u00edmi dobrotami, kter\u00e9 na v\u00e1s budou z lednice doslova volat: \u201ePoj\u010f si m\u011b vz\u00edt, jsem jen tv\u016fj.\u201d<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nesna\u017ete se proto hned od 1. ledna v\u0161echno obr\u00e1tit <\/strong>a najet do kolej\u00ed, za kter\u00e9 by se nestyd\u011bl ani perfekcionistick\u00fd v\u00fd\u017eivov\u00fd poradce. Vra\u0165te se rad\u011bji do sv\u00fdch n\u00e1vyk\u016f, kter\u00e9 pro v\u00e1s byly p\u0159ed V\u00e1noci p\u0159irozen\u00e9. To bude te\u010f <strong>v\u00e1\u0161 v\u00fdchoz\u00ed bod,<\/strong> od kter\u00e9ho se odraz\u00edte a postupn\u011b jej budete vylep\u0161ovat.&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=\"2_Zbavte_se_zbytku_vanocnich_dobrot\"><\/span>2. Zbavte se zbytk\u016f v\u00e1no\u010dn\u00edch dobrot<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je t\u011b\u017ek\u00e9 vr\u00e1tit se do p\u0159edv\u00e1no\u010dn\u00edho re\u017eimu, kdy\u017e m\u00e1te <strong>doma st\u00e1le tolik l\u00e1kav\u00fdch dobrot.<\/strong> Pokud v\u00edte, \u017ee nejste ten typ \u010dlov\u011bka, co by si dok\u00e1zal d\u00e1t ke k\u00e1v\u011b jen jeden kousek cukrov\u00ed, ale sn\u011bdl by hned celou krabi\u010dku, <strong>je lep\u0161\u00ed se zbytk\u016f zbavit.<\/strong> Samoz\u0159ejm\u011b nechceme podporovat pl\u00fdtv\u00e1n\u00ed j\u00eddlem, tak\u017ee nic nevyhazujte. Je mnoho jin\u00fdch zp\u016fsob\u016f, jak dobroty \u0161ikovn\u011b dostat z domu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u016f\u017eete <strong>obdarovat kamar\u00e1dku, <\/strong>dal\u0161\u00ed \u010dleny rodiny nebo odn\u00e9st j\u00eddlo lidem, kte\u0159\u00ed ho pot\u0159ebuj\u00ed. Skv\u011bl\u00fdm zp\u016fsobem, jak se do\u010dasn\u011b sladkost\u00ed zbavit, je <strong>zamrazen\u00ed. <\/strong>Nebudete m\u00edt dobroty na o\u010d\u00edch a uvid\u00edte, \u017ee a\u017e budete m\u00edt n\u00e1v\u0161t\u011bvu, ocen\u00edte, \u017ee j\u00ed m\u00e1te co nab\u00eddnout, ani\u017e byste se museli v\u011bnovat zdlouhav\u00e9 p\u0159\u00edprav\u011b. Pro v\u00fdjime\u010dn\u00e9 p\u0159\u00edle\u017eitosti <strong>schovejte tak\u00e9 alkohol.<\/strong> Ani ten p\u0159i hubnut\u00ed nen\u00ed \u00fapln\u011b ide\u00e1ln\u00ed par\u0165\u00e1k a zpravidla progres sp\u00ed\u0161 oddaluje.&nbsp;<\/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\/2022\/01\/iStock-1130451642-1124x749.jpg\" alt=\"Zbavte se zbytk\u016f v\u00e1no\u010dn\u00edch dobrot pro snadn\u011bj\u0161\u00ed hubnut\u00ed\" class=\"wp-image-331193\" width=\"843\" height=\"562\" title=\"Zbavte se zbytk\u016f v\u00e1no\u010dn\u00edch dobrot pro snadn\u011bj\u0161\u00ed hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1130451642-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1130451642-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1130451642-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1130451642-2048x1365.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=\"3_Pridejte_ke_kazdemu_jidlu_ovoce_a_zeleninu\"><\/span>3. P\u0159idejte ke ka\u017ed\u00e9mu j\u00eddlu ovoce a zeleninu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u011bd\u011bli jste, \u017ee by ka\u017ed\u00fd \u010dlov\u011bk m\u011bl za den <strong>sn\u00edst alespo\u0148 500<\/strong>\u2013<strong>600 g ovoce a <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny<\/a>, <\/strong>ide\u00e1ln\u011b v pom\u011bru 2:1 ve prosp\u011bch zeleniny? Pokud se budete dr\u017eet tohoto doporu\u010den\u00ed, zv\u00fd\u0161\u00edte p\u0159\u00edjem <strong>d\u016fle\u017eit\u00fdch mikro\u017eivin,<\/strong> jako jsou vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky. Krom\u011b toho si t\u00edm ale zajist\u00edte i v\u011bt\u0161\u00ed pocit sytosti po j\u00eddle. Nav\u00edc tyto plody obsahuj\u00ed zpravidla m\u00e9n\u011b cukru ne\u017e klasick\u00e9 sladkosti, a tak jsou lep\u0161\u00ed volbou. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se sna\u017e\u00edte zhubnout, stane se z ovoce a zeleniny v\u00e1\u0161 nejlep\u0161\u00ed k\u00e1mo\u0161. Sna\u017ete se d\u00e1t si <strong>kousek ke ka\u017ed\u00e9mu chodu.<\/strong> Sladkou sn\u00eddani skv\u011ble dopln\u00ed jablko nebo pomeran\u010d, k ob\u011bdu si m\u016f\u017eete p\u0159ipravit je\u0161t\u011b lehk\u00fd sal\u00e1t. A ne, nemysl\u00edme ten bramborov\u00fd s majon\u00e9zou, od toho si dejte zase na chv\u00edli pauzu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e p\u0159id\u00e1te ke ka\u017ed\u00e9mu j\u00eddlu porci ovoce nebo zeleniny, nejsp\u00ed\u0161 sn\u00edte d\u00edky obsa\u017een\u00e9 vl\u00e1knin\u011b men\u0161\u00ed mno\u017estv\u00ed ostatn\u00edch surovin, kter\u00e9 maj\u00ed vy\u0161\u0161\u00ed energetickou hodnotu. Snadno tak m\u016f\u017eete <strong>sn\u00ed\u017eit sv\u016fj kalorick\u00fd p\u0159\u00edjem a za\u010d\u00edt hubnout.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce informac\u00ed o v\u00fdhod\u00e1ch ovoce, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-kalorii-ma-ovoce-a-ktere-vitaminy-a-mineralni-latky-obsahuje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolik kalori\u00ed m\u00e1 ovoce a kter\u00e9 vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky obsahuje?<\/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\/2022\/01\/iStock-1313903358-1124x750.jpg\" alt=\"P\u0159idejte ke ka\u017ed\u00e9mu j\u00eddlu ovoce a zeleninu\" class=\"wp-image-331207\" width=\"843\" height=\"563\" title=\"P\u0159idejte ke ka\u017ed\u00e9mu j\u00eddlu ovoce a zeleninu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1313903358-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1313903358-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1313903358-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1313903358-2048x1366.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_Jezte_vice_bilkovin\"><\/span>4. Jezte v\u00edce b\u00edlkovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u00edlkoviny jsou kl\u00ed\u010dovou makro\u017eivinou, na kterou byste se m\u011bli p\u0159i hubnut\u00ed zam\u011b\u0159ovat. V organismu toti\u017e pln\u00ed mnoho d\u016fle\u017eit\u00fdch funkc\u00ed: <span style=\"color:#ff6600\" class=\"tadv-color\">[3\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pom\u00e1haj\u00ed udr\u017eovat svalovou hmotu,<\/strong> kterou jste si pracn\u011b vybudovali ve fitku.<\/li>\n\n\n\n<li><strong>P\u0159isp\u00edvaj\u00ed k r\u016fstu svalov\u00e9 hmoty,<\/strong> a to d\u00edky obsa\u017een\u00fdm esenci\u00e1ln\u00edm aminokyselin\u00e1m, kter\u00e9 jsou z\u00e1kladn\u00ed stavebn\u00ed jednotkou sval\u016f.&nbsp;<\/li>\n\n\n\n<li><strong>Pod\u00edlej\u00ed se na<\/strong> <strong>udr\u017een\u00ed zdrav\u00fdch kost\u00ed.<\/strong><\/li>\n\n\n\n<li><strong>Maj\u00ed vliv na fungov\u00e1n\u00ed imunitn\u00edho syst\u00e9mu.<\/strong><\/li>\n\n\n\n<li><strong>Opravuj\u00ed svalov\u00e1 mikrotraumata, <\/strong>kter\u00e1 vznikaj\u00ed silov\u00fdm tr\u00e9ninkem.<\/li>\n\n\n\n<li><strong>Zvy\u0161uj\u00ed pocit sytosti<\/strong> po j\u00eddle.&nbsp;<\/li>\n\n\n\n<li><strong>Mohou pomoci<\/strong> <strong>sn\u00ed\u017eit chut\u011b na sladk\u00e9,<\/strong> a to d\u00edky sv\u00e9mu vlivu na hladiny hormon\u016f. B\u00edlkoviny dok\u00e1\u017eou<strong> sn\u00ed\u017eit hladinu hormonu hladu<\/strong> ghrelinu, co\u017e vede k v\u011bt\u0161\u00ed spokojenosti po j\u00eddle.&nbsp;<\/li>\n\n\n\n<li><strong>Jejich metabolizace sp\u00e1l\u00ed nejv\u00edce kalori\u00ed.<\/strong> B\u00edlkoviny maj\u00ed ze v\u0161ech makro\u017eivin nejvy\u0161\u0161\u00ed termick\u00fd efekt, kter\u00fd se pohybuje okolo 20\u201330 %. Znamen\u00e1 to tedy, \u017ee ze 100 kcal p\u0159ijat\u00fdch z b\u00edlkovin t\u011blo vyu\u017eije re\u00e1ln\u011b 70\u201380 kcal.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak m\u016f\u017eete vid\u011bt, b\u00edlkoviny maj\u00ed <strong>vliv nejen na stavbu va\u0161eho t\u011bla a jeho zdrav\u00ed,<\/strong> ale tak\u00e9 na to, jak se c\u00edt\u00edte. Proto byste jejich p\u0159\u00edjem rozhodn\u011b nem\u011bli podce\u0148ovat. Obecn\u00e1 doporu\u010den\u00ed n\u00e1m \u0159\u00edkaj\u00ed, \u017ee bychom se m\u011bli dr\u017eet denn\u00edho mno\u017estv\u00ed 0,8 g\/kg TH (t\u011blesn\u00e9 hmotnosti). Tato hodnota je v\u0161ak dostate\u010dn\u00e1 nap\u0159\u00edklad pro neaktivn\u00ed lidi se sedav\u00fdm zp\u016fsobem \u017eivota. Pro aktivn\u011bj\u0161\u00ed jedince, sportovce a osoby v diet\u011b se doporu\u010duje p\u0159\u00edjem vy\u0161\u0161\u00ed. V\u016fbec se tak nemus\u00edte b\u00e1t <strong>rozmez\u00ed 1,2\u20132,2 g\/kg TH.&nbsp;<\/strong>S dostate\u010dn\u00fdm p\u0159\u00edjmem b\u00edlkovin m\u016f\u017ee pomoci kvalitn\u00ed <a href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"syrov\u00e1tkov\u00fd (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" aria-label=\"rostlinn\u00fd vegan (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd vegan<\/a> protein. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud hled\u00e1te inspiraci na to, odkud b\u00edlkoviny \u010derpat, m\u016f\u017ee v\u00e1m pomoci \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-do-sveho-jidelnicku-propasovat-vice-bilkovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak do sv\u00e9ho j\u00eddeln\u00ed\u010dku propa\u0161ovat v\u00edce b\u00edlkovin?<\/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=\"5_Zrychlete_metabolismus_a_pravidelne_se_hybejte\"><\/span>5. Zrychlete metabolismus a pravideln\u011b se h\u00fdbejte&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Napl\u00e1novali jste si, \u017ee se od pond\u011bl\u00ed za\u010dnete pravideln\u011b h\u00fdbat \u2013 nachod\u00edte ka\u017ed\u00fd den 10 000 krok\u016f, 3kr\u00e1t t\u00fddn\u011b p\u016fjdete na hodinu b\u011bhat a do toho za\u0159ad\u00edte je\u0161t\u011b 4 silov\u00e9 tr\u00e9ninky t\u00fddn\u011b? Tak se vra\u0165te zp\u00e1tky na zem\u2026<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud byl dote\u010f v\u00e1\u0161 nejv\u011bt\u0161\u00ed pohyb, \u017ee jste do\u0161li r\u00e1no k autu, kter\u00e9 v\u00e1s odvezlo do pr\u00e1ce, bylo by naivn\u00ed myslet si, \u017ee te\u010f bude v\u0161echno jinak. <strong>Nesna\u017ete se proto napodobovat re\u017eim sportovc\u016f,<\/strong> kte\u0159\u00ed jsou zvykl\u00ed se pravideln\u011b h\u00fdbat. P\u0159izp\u016fsobte aktivitu sv\u00e9mu dosavadn\u00edmu \u017eivotn\u00edmu stylu. Pro \u010dlov\u011bka, kter\u00fd nikdy nesportoval, m\u016f\u017ee b\u00fdt v\u00fdzva i to, \u017ee si zajde <strong>3kr\u00e1t t\u00fddn\u011b na hodinovou proch\u00e1zku. <\/strong>Stejn\u011b tak pro n\u011bj m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e9 vystoupit o zast\u00e1vku d\u0159\u00edve a j\u00edt alespo\u0148 kilometr p\u011b\u0161ky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak by mohlo vypadat p\u0159irozen\u00e9 za\u0159azen\u00ed v\u00edce aktivit do b\u011b\u017en\u00e9ho dne u lid\u00ed, kte\u0159\u00ed necvi\u010d\u00ed?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odpoledne po pr\u00e1ci <strong>vystoup\u00ed o dv\u011b zast\u00e1vky d\u0159\u00edve<\/strong> a dojdou to dom\u016f p\u011b\u0161ky.<\/li>\n\n\n\n<li>Do 2 km vzd\u00e1len\u00e9ho <strong>obchodu nepojedou autem<\/strong> a i n\u00e1kup si odnesou sami. D\u00e1t si proch\u00e1zku se z\u00e1t\u011b\u017e\u00ed v podob\u011b ta\u0161ek m\u016f\u017ee b\u00fdt tak\u00e9 n\u00e1ro\u010dn\u00fd workout.&nbsp;<\/li>\n\n\n\n<li><strong>P\u0159estanou pou\u017e\u00edvat v\u00fdtahy a eskal\u00e1tory, <\/strong>ze schod\u016f se stane nov\u00fd pomocn\u00edk pro pevn\u011bj\u0161\u00ed pozad\u00ed.&nbsp;<\/li>\n\n\n\n<li>B\u011bhem t\u00fddne si najdou alespo\u0148 <strong>2 hodiny \u010dasu na jakoukoliv sportovn\u00ed aktivitu.<\/strong> M\u016f\u017ee to b\u00fdt plav\u00e1n\u00ed, svi\u017en\u00e1 proch\u00e1zka, silov\u00fd tr\u00e9nink, dom\u00e1c\u00ed workout nebo t\u0159eba badminton s kamar\u00e1dkou.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postupn\u011b uvid\u00edte, \u017ee i takov\u00e9 drobn\u00e9 zm\u011bny mohou p\u0159in\u00e9st p\u011bkn\u00e9 v\u00fdsledky. Jakmile si t\u011blo na aktivity zvykne, m\u016f\u017eete p\u0159idat dal\u0161\u00ed. V\u017edy ale m\u011bjte na pam\u011bti, \u017ee se nepo\u010d\u00edt\u00e1 jen to, co odcvi\u010d\u00edte za hodinu ve fitku. D\u016fle\u017eit\u00fd je v\u00e1\u0161 celkov\u00fd \u017eivotn\u00ed styl a<strong> p\u0159irozen\u00e1 aktivita b\u011bhem dne, <\/strong>p\u0159i kter\u00e9 ve fin\u00e1le sp\u00e1l\u00edte v\u00edce kalori\u00ed ne\u017e b\u011b\u017en\u00fdm cvi\u010den\u00edm. V\u00edce se o tom dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je p\u0159i hubnut\u00ed t\u00edm nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Jak vydr\u017eet u aktivn\u011bj\u0161\u00edho \u017eivotn\u00edho stylu?<\/strong><\/h3>\n\n\n\n<p>Pokud je pro v\u00e1s aktivn\u00ed \u017eivotn\u00ed styl samoz\u0159ejmost\u00ed, sna\u017ete se <strong>zam\u011b\u0159it sp\u00ed\u0161e na pravidelnost a dosahov\u00e1n\u00ed konkr\u00e9tn\u00edch c\u00edl\u016f.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stanovte si dny, kdy se budete aktivit\u011b v\u011bnovat, a dodr\u017ete to. Berte tr\u00e9nink jako sch\u016fzku, kterou m\u00e1te napl\u00e1novanou. Tu p\u0159ece taky nezru\u0161\u00edte jen kv\u016fli tomu, \u017ee se v\u00e1m nechce, ne?<\/li>\n\n\n\n<li>Vyty\u010dte si <strong>nov\u00e9 c\u00edle,<\/strong> kter\u00fdch chcete v dan\u00e9m sportu dos\u00e1hnout. To v\u00e1s po\u017eene vp\u0159ed. U silov\u00e9ho tr\u00e9ninku to mohou b\u00fdt vy\u0161\u0161\u00ed maxim\u00e1lky na \u010dince, u cyklistiky ujet\u00e1 vzd\u00e1lenost za rok, u b\u011bhu zase rychlej\u0161\u00ed tempo.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O udr\u017een\u00ed motivace a dosa\u017een\u00ed c\u00edle se do\u010dtete v\u00edce v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>5 tip\u016f, d\u00edky kter\u00fdm z\u016fstanete aktivn\u00ed, motivovan\u00ed a nep\u0159estanete cvi\u010dit ani doma.&nbsp;<\/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\/2022\/01\/iStock-1158744134-1124x749.jpg\" alt=\"Zrychlete metabolismus a pravideln\u011b se h\u00fdbejte \" class=\"wp-image-331221\" width=\"843\" height=\"562\" title=\"Zrychlete metabolismus a pravideln\u011b se h\u00fdbejte \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1158744134-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1158744134-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1158744134-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1158744134-2048x1365.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_Nezakazujte_si_zadne_potraviny\"><\/span>6. Nezakazujte si \u017e\u00e1dn\u00e9 potraviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zn\u00e1te r\u010den\u00ed, \u017ee zak\u00e1zan\u00e9 ovoce chutn\u00e1 nejl\u00e9pe? Mo\u017en\u00e1 by v\u00e1s norm\u00e1ln\u011b ani nenapadlo d\u00e1t si sladkost nebo pizzu. Jakmile si ale sami d\u00e1te do hlavy my\u0161lenku, \u017ee tohle te\u010f prost\u011b nem\u016f\u017eete, co se asi stane? No jasn\u011b, \u017ee<strong> budete m\u00edt na ur\u010ditou potravinu je\u0161t\u011b v\u011bt\u0161\u00ed chu\u0165. <\/strong>Nen\u00ed pot\u0159eba sna\u017eit se n\u011bjak obelst\u00edt hlavu a chu\u0165 na \u010dokol\u00e1du zah\u00e1n\u011bt okurkou. Stejn\u011b jako nen\u00ed nutn\u00e9 si sladkost zakazovat. <strong>Sna\u017ete se jen jednou prov\u017edy dostat z hlavy zako\u0159en\u011bn\u00e9 d\u011blen\u00ed potravin na zdrav\u00e9 a nezdrav\u00e9.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Jedin\u00e9 j\u00eddlo, kter\u00e9 byste nem\u011bli j\u00edst, je to:&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zka\u017een\u00e9<\/li>\n\n\n\n<li>plesniv\u00e9<\/li>\n\n\n\n<li>shnil\u00e9&nbsp;<\/li>\n\n\n\n<li>na kter\u00e9 m\u00e1te alergii&nbsp;<\/li>\n\n\n\n<li>jeho\u017e tr\u00e1ven\u00ed v\u00e1m p\u016fsob\u00ed obt\u00ed\u017ee&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jinak opravdu nen\u00ed pot\u0159eba si nic zakazovat. <strong>Problematick\u00e1 \u010dasto nen\u00ed samotn\u00e1 potravina, ale jej\u00ed mno\u017estv\u00ed. <\/strong>Fast foody a dal\u0161\u00ed lah\u016fdky, kter\u00e9 jste dote\u010f pova\u017eovali za nezdrav\u00e9, maj\u00ed toti\u017e vysokou energetickou denzitu, ale n\u00edzkou nutri\u010dn\u00ed denzitu. V mal\u00e9m mno\u017estv\u00ed tedy obsahuj\u00ed pom\u011brn\u011b <strong>hodn\u011b energie, ale m\u00e1lo mikro\u017eivin,<\/strong> kter\u00e9 jsou pro na\u0161e t\u011blo d\u016fle\u017eit\u00e9. To ov\u0161em neznamen\u00e1, \u017ee se takov\u00e9ho j\u00eddla mus\u00edme vzd\u00e1t. Jen je na m\u00edst\u011b d\u00e1t si men\u0161\u00ed mno\u017estv\u00ed, ne\u017e jsme byli dote\u010f zvykl\u00ed. Stejn\u011b chutnaj\u00ed nejl\u00e9pe prvn\u00ed sousta. Ta si u\u017eijte na maximum. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je dost pravd\u011bpodobn\u00e9, \u017ee pokud byste si takov\u00e9 potraviny zakazovali, stejn\u011b byste \u010dasem nejsp\u00ed\u0161 podlehli. Va\u0161e hlava by pak dost mo\u017en\u00e1 reagovala tak, \u017ee u\u017e je to stejn\u011b jedno, kdy\u017e jste z\u00e1kaz poru\u0161ili, a <strong>p\u0159ejedli byste se v\u0161\u00edm, co jste si odp\u00edrali.<\/strong> Po kr\u00e1tkodob\u00e9m pot\u011b\u0161en\u00ed by ale p\u0159i\u0161ly v\u00fd\u010ditky, \u017ee jste zase tam, kde u\u017e jste byli, a nedok\u00e1\u017eete to. P\u0159estat d\u011blit potraviny na dobr\u00e9 a \u0161patn\u00e9 nebo zdrav\u00e9 a nezdrav\u00e9 tak m\u016f\u017ee b\u00fdt kl\u00ed\u010dem z tohoto za\u010darovan\u00e9ho kruhu odp\u00edr\u00e1n\u00ed a p\u0159ej\u00edd\u00e1n\u00ed se.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud nev\u011b\u0159\u00edte tomu, \u017ee si p\u0159i hubnut\u00ed nemus\u00edte zakazovat obl\u00edben\u00e9 dobroty, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/iifym-flexibilni-stravovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak j\u00edst pizzu, sladkosti, a p\u0159esto hubnout d\u00edky IIFYM?<\/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\/2022\/01\/iStock-1319577115-1124x749.jpg\" alt=\"Nezakazujte si \u017e\u00e1dn\u00e9 potraviny\" class=\"wp-image-331235\" width=\"843\" height=\"562\" title=\"Nezakazujte si \u017e\u00e1dn\u00e9 potraviny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319577115-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319577115-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319577115-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319577115-2048x1365.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=\"7_Vyhnete_se_extremnim_dietam\"><\/span>7. Vyhn\u011bte se extr\u00e9mn\u00edm diet\u00e1m<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bohu\u017eel jsou mezi n\u00e1mi st\u00e1le lid\u00e9, pro kter\u00e9 je hubnut\u00ed spojeno s dietou, detoxem a podobn\u00fdmi extr\u00e9my, kter\u00e9 mnohdy zakazuj\u00ed jednu nebo v\u00edce skupin potravin. \u010casto pak hubnut\u00ed za\u010d\u00ednaj\u00ed t\u00edm, \u017ee do googlu nap\u00ed\u0161ou spojen\u00ed<strong> \u201cnejlep\u0161\u00ed dieta\u201d a nechaj\u00ed se inspirovat extr\u00e9my, <\/strong>kter\u00e9 jim vyhled\u00e1va\u010d doporu\u010d\u00ed. To ale v\u016fbec nen\u00ed pot\u0159eba.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abyste zhubli, nemus\u00edte se vyh\u00fdbat sacharid\u016fm, lepku, dr\u017eet ml\u00e9\u010dn\u00e9 diety nebo j\u00edst jen p\u0159i \u00fapl\u0148ku. Je to mnohem jednodu\u0161\u0161\u00ed. Sta\u010d\u00ed b\u00fdt v <strong>kalorick\u00e9m deficitu, <\/strong>co\u017e jednodu\u0161e znamen\u00e1, \u017ee<strong> sp\u00e1l\u00edte v\u00edce energie, ne\u017e p\u0159ijmete,<\/strong> \u017e\u00e1dn\u00e9 v\u011bt\u0161\u00ed slo\u017eitosti v tom nejsou. Abychom v\u00e1m v\u00fdpo\u010det energetick\u00e9ho p\u0159\u00edjmu usnadnili, vytvo\u0159ili jsme<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalkula\u010dku, kter\u00e1 v\u0161e spo\u010d\u00edt\u00e1 za v\u00e1s.&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e se budete dr\u017eet rozumn\u00e9ho kalorick\u00e9ho deficitu a nep\u016fjdete do extr\u00e9mu, sami uvid\u00edte, \u017ee <strong>hubnut\u00ed nemus\u00ed b\u00fdt v\u016fbec t\u011b\u017ek\u00e9,<\/strong> a nen\u00ed pot\u0159eba se dokonce vzd\u00e1vat ani sv\u00fdch obl\u00edben\u00fdch j\u00eddel. Nav\u00edc se nemus\u00edte b\u00e1t extr\u00e9mn\u00edho hladu, nezvladateln\u00fdch chut\u00ed ani probl\u00e9m\u016f spojen\u00fdch s n\u00edzk\u00fdm p\u0159\u00edjmem energie. O t\u011bch jsme se v\u00edce rozepsali v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-bojovat-se-ztratou-menstruace-a-dalsimi-priznaky-zenske-atleticke-triady\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak bojovat se ztr\u00e1tou menstruace a dal\u0161\u00edmi p\u0159\u00edznaky \u017eensk\u00e9 atletick\u00e9 tri\u00e1dy?<\/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_Pitny_rezim_postavte_na_vode\"><\/span>8. Pitn\u00fd re\u017eim postavte na vod\u011b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i hubnut\u00ed se \u010dasto zam\u011b\u0159ujeme na to, co j\u00edme, ale u\u017e tak n\u011bjak zapom\u00edn\u00e1me na to, \u017ee je <strong>d\u016fle\u017eit\u00fd i pitn\u00fd re\u017eim.<\/strong> Mo\u017en\u00e1 m\u00e1te mezi p\u0159\u00e1teli n\u011bkoho, kdo tvrd\u00ed, \u017ee vlastn\u011b v\u016fbec nic nej\u00ed, ale po\u0159\u00e1d p\u0159ib\u00edr\u00e1. T\u0159eba je pravda, \u017ee tomu j\u00eddlu a\u017e tak ned\u00e1. Dost mo\u017en\u00e1 ale zapom\u00edn\u00e1 zm\u00ednit to, \u017ee p\u0159es den vypije <strong>2 litry koly (900 kcal),<\/strong> po ob\u011bd\u011b si d\u00e1 velkou <strong>horkou \u010dokol\u00e1du <\/strong>z plnotu\u010dn\u00e9ho ml\u00e9ka ve Starbucksu<strong> (729 kcal) <\/strong>a po ve\u010de\u0159i nesm\u00ed chyb\u011bt dv\u011b obl\u00edben\u00e1 vychlazen\u00e1 <strong>12\u00b0 piva (500 kcal).<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jen kv\u016fli t\u011bmto n\u00e1poj\u016fm p\u0159ipsal do sv\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu <strong>nav\u00edc 2 129 kcal.<\/strong> Jen pro p\u0159edstavu \u2013 jedn\u00e1 se o mno\u017estv\u00ed energie, kter\u00e1 m\u016f\u017ee pr\u016fm\u011brn\u00e9 \u017een\u011b sta\u010dit na cel\u00fd den. A to jsme je\u0161t\u011b ani nezapo\u010d\u00edtali p\u0159\u00edjem z potravin. Sna\u017ete se proto stav\u011bt sv\u016fj re\u017eim na <strong>vod\u011b z kohoutku, kter\u00e1 neobsahuje \u017e\u00e1dn\u00e9 kalorie,<\/strong> je snadno dostupn\u00e1, a nav\u00edc je celkov\u011b levn\u011bj\u0161\u00ed ne\u017e zm\u00edn\u011bn\u00e9 kalorick\u00e9 n\u00e1poje. Pitn\u00fd re\u017eim si v\u0161ak m\u016f\u017eete zpest\u0159it tak\u00e9 \u010daji, kter\u00e9 doslad\u00edte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/ochucovadla-a-sladidla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bezkalorick\u00fdmi sladidly<\/a>, perliv\u00fdmi miner\u00e1lkami nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/instantni-napoj-bolero.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ochucovac\u00edm pr\u00e1\u0161kem<\/strong><\/a> bez cukru.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, kolik kalori\u00ed maj\u00ed obl\u00edben\u00e9 alkoholick\u00e9 i nealkoholick\u00e9 n\u00e1poje, pak by v\u00e1m nem\u011bl uniknout n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kde v\u0161ude \u010d\u00edhaj\u00ed tekut\u00e9 kalorie a jak v\u00e1m tyto pr\u00e1zdn\u00e9 kalorie br\u00e1n\u00ed v hubnut\u00ed.<\/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\/2022\/01\/iStock-1319088455-1124x749.jpg\" alt=\"Pitn\u00fd re\u017eim postavte na vod\u011b\" class=\"wp-image-331249\" width=\"843\" height=\"562\" title=\"Pitn\u00fd re\u017eim postavte na vod\u011b\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319088455-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319088455-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319088455-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319088455-2048x1365.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=\"9_Pouzivejte_vhodnejsi_velikost_nadobi\"><\/span>9. Pou\u017e\u00edvejte vhodn\u011bj\u0161\u00ed velikost n\u00e1dob\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i serv\u00edrov\u00e1n\u00ed j\u00eddla se asi v\u011bt\u0161ina z n\u00e1s zam\u011b\u0159uje hlavn\u011b na to, co si na tal\u00ed\u0159 d\u00e1v\u00e1. Napadlo v\u00e1s ale i to, jak d\u016fle\u017eit\u00e9 je vlastn\u011b <strong>n\u00e1dob\u00ed, kter\u00e9 pou\u017e\u00edv\u00e1te.<\/strong> Je velk\u00fd rozd\u00edl v tom, jak vypad\u00e1 stejn\u00e1 porce na men\u0161\u00edm tal\u00ed\u0159ku, a jak naopak na v\u011bt\u0161\u00edm. Dokonce i v\u00fdzkumy ukazuj\u00ed, \u017ee ve srovn\u00e1n\u00ed s rokem 1990 se zv\u011bt\u0161ila <strong>velikost pou\u017e\u00edvan\u00fdch tal\u00ed\u0159\u016f o 44 %.<\/strong> T\u00edm se li\u0161\u00ed i rozd\u00edl v tom, jak vypadal pln\u00fd tal\u00ed\u0159 tehdy a jak vypad\u00e1 dnes. Ruku v ruce s t\u00edm pak jdou i v\u011bt\u0161\u00ed porce j\u00eddla, m\u00e9n\u011b aktivn\u00ed \u017eivotn\u00ed styl a n\u00e1r\u016fst obezity je na sv\u011bt\u011b.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[10\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e u\u017e tohle v\u00edme, poj\u010fme zkusit p\u0159elst\u00edt svou mysl. <strong>Po\u0159i\u010fte si sv\u016fj men\u0161\u00ed tal\u00ed\u0159,<\/strong> ze kter\u00e9ho budete j\u00edst. Uvid\u00edte, \u017ee budete m\u00edt po dojeden\u00ed lep\u0161\u00ed pocit, ne\u017e kdybyste si nalo\u017eili jen polovinu velk\u00e9ho tal\u00ed\u0159e. Podobn\u00e9 pravidlo m\u016f\u017eete praktikovat i u dezert\u016f. Kousek kol\u00e1\u010de si m\u016f\u017eete d\u00e1t <strong>nap\u0159\u00edklad na men\u0161\u00ed pod\u0161\u00e1lek, <\/strong>abyste op\u011bt vytvo\u0159ili iluzi pln\u00e9ho tal\u00ed\u0159e.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento trik v\u0161ak m\u016f\u017eete ve sv\u016fj prosp\u011bch vyu\u017e\u00edt i opa\u010dn\u00fdm zp\u016fsobem. Pokud chcete uspokojit chu\u0165ov\u00e9 poh\u00e1rky i mysl skleni\u010dkou v\u00edna, op\u011bt p\u0159izp\u016fsobte velikost. M\u00edsto sklenice, do kter\u00e9 by se ve\u0161la cel\u00e1 l\u00e1hev, <strong>pocuc\u00e1vejte v\u00edno z degusta\u010dn\u00ed skleni\u010dky, do kter\u00e9 se p\u0159i \u00fapln\u00e9m napln\u011bn\u00ed vejdou maxim\u00e1ln\u011b 2 deci.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nebo m\u00e1te probl\u00e9m dodr\u017eovat pitn\u00fd re\u017eim, proto\u017ee nezvl\u00e1dnete vyp\u00edt celou sklenici vody? Zkuste si vz\u00edt v\u011bt\u0161\u00ed n\u00e1dobu a nenaplnit ji celou. A pokud v\u00e1m t\u0159eba d\u011bl\u00e1 probl\u00e9m j\u00edst dost zeleniny, dejte si svou porci naopak na v\u011bt\u0161\u00ed tal\u00ed\u0159. Na n\u011bm to bude<strong> vypadat jako tro\u0161ka, kterou sn\u00edst zvl\u00e1dnete.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, jak si sestavit vyv\u00e1\u017een\u00fd pokrm a co je to zdrav\u00fd tal\u00ed\u0159, se do\u010dtete v\u00edce v \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b?<\/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\/2022\/01\/iStock-846068022-1124x749.jpg\" alt=\"Pou\u017e\u00edvejte vhodn\u011bj\u0161\u00ed velikost n\u00e1dob\u00ed\" class=\"wp-image-331263\" width=\"843\" height=\"562\" title=\"Pou\u017e\u00edvejte vhodn\u011bj\u0161\u00ed velikost n\u00e1dob\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-846068022-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-846068022-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-846068022-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-846068022-2048x1365.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=\"10_Nepodcenujte_dulezitost_psychicke_pohody\"><\/span>10. Nepodce\u0148ujte d\u016fle\u017eitost psychick\u00e9 pohody<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u011bhem stresov\u00e9ho obdob\u00ed je stravov\u00e1n\u00ed jednou z oblast\u00ed, kde se tento probl\u00e9m za\u010dne rychle projevovat. N\u011bkte\u0159\u00ed lid\u00e9 p\u0159est\u00e1vaj\u00ed j\u00edst \u00fapln\u011b a po skon\u010den\u00ed stresu za\u010dnou tento deficit doj\u00eddat. Jin\u00ed <strong>naopak u\u017e p\u0159i stresu hledaj\u00ed \u00fat\u011bchu v j\u00eddle<\/strong> a \u010dokol\u00e1dou, hranolky zmrzlinou nebo pizzou se sna\u017e\u00ed alespo\u0148 <strong>chvilkov\u011b vyvolat pocit \u0161t\u011bst\u00ed. <\/strong>Oboj\u00ed je \u0161patn\u011b a nejsp\u00ed\u0161 v\u00e1s nedovede k udr\u017eiteln\u00e9 \u0161t\u00edhl\u00e9 postav\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I ve stresu se proto sna\u017ete v j\u00eddle <strong>dr\u017eet sv\u016fj dosavadn\u00ed re\u017eim.<\/strong> Ide\u00e1ln\u011b si ka\u017edou porci nachystejte p\u0159edem do krabi\u010dky, abyste m\u011bli j\u00eddlo v\u017edy po ruce a <strong>nemuseli v\u016fbec hlavu zat\u011b\u017eovat t\u00edm, co budete j\u00edst.<\/strong> \u00dasil\u00ed tak m\u016f\u017eete investovat do odstran\u011bn\u00ed p\u0159\u00ed\u010diny stresu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Se sn\u00ed\u017een\u00edm stresu v\u00e1m m\u016f\u017ee d\u00e1le pomoci:&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sport&nbsp;<\/li>\n\n\n\n<li>hudba<\/li>\n\n\n\n<li>\u010dten\u00ed<\/li>\n\n\n\n<li>zapisov\u00e1n\u00ed pocit\u016f<\/li>\n\n\n\n<li>mindfulness&nbsp;<\/li>\n\n\n\n<li>\u010das str\u00e1ven\u00fd s bl\u00edzk\u00fdmi<\/li>\n\n\n\n<li>suplementy \u2013 adaptogeny, vitam\u00edny skupiny B, l-theanin, glycin, ho\u0159\u010d\u00edk<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed \u00fa\u010dinn\u00e9 tipy, jak zato\u010dit se stresem, se do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d je pro n\u00e1s stres nebezpe\u010dn\u00fd a jak ho sn\u00ed\u017eit?<\/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\/2022\/01\/iStock-961846374-1124x750.jpg\" alt=\"Nepodce\u0148ujte d\u016fle\u017eitost psychick\u00e9 pohody\" class=\"wp-image-331277\" width=\"843\" height=\"563\" title=\"Nepodce\u0148ujte d\u016fle\u017eitost psychick\u00e9 pohody\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-961846374-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-961846374-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-961846374-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-961846374-2048x1367.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=\"11_Dostatecne_spete\"><\/span>11. Dostate\u010dn\u011b sp\u011bte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e1te pocit, \u017ee \u010d\u00edm m\u00e9n\u011b sp\u00edte, t\u00edm v\u00edce energie sp\u00e1l\u00edte? Nemus\u00ed to b\u00fdt \u00fapln\u011b pravda. Schv\u00e1ln\u011b si zkuste vzpomenout, <strong>jak se c\u00edt\u00edte, kdy\u017e ponocujete a r\u00e1no brzo vst\u00e1v\u00e1te.<\/strong> Nejsp\u00ed\u0161 jste unaven\u00ed a tento pocit se sna\u017e\u00edte zahnat n\u011bjakou dobrotou k sn\u00eddani, ide\u00e1ln\u011b bohatou na cukr, a sladkou k\u00e1vou k tomu. Do jist\u00e9 m\u00edry maj\u00ed tyto chut\u011b a hlad na sv\u011bdom\u00ed hormony.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nedostatek sp\u00e1nku<\/a> m\u016f\u017ee na\u0161e t\u011blo reagovat <strong>vy\u0161\u0161\u00ed produkc\u00ed stresov\u00e9ho hormonu kortizolu. <\/strong>Stejn\u011b tak ale doch\u00e1z\u00ed i ke <strong>sn\u00ed\u017een\u00ed hladiny hormonu sytosti (leptin),<\/strong> a naopak ke<strong> zv\u00fd\u0161en\u00ed hladiny hormonu hladu (ghrelin).<\/strong> My pak m\u00e1me tendenci nakl\u00e1dat si v\u011bt\u0161\u00ed porce j\u00eddla a tak\u00e9 sahat po kalori\u010dt\u011bj\u0161\u00edch pokrmech. Kv\u016fli \u00fanav\u011b se nav\u00edc m\u016f\u017eeme i vyh\u00fdbat aktivit\u00e1m, kter\u00e9 bychom jinak brali jako samoz\u0159ejmost. Ve fin\u00e1le tak nedostatek sp\u00e1nku vede sp\u00ed\u0161e k nab\u00edr\u00e1n\u00ed hmotnosti ne\u017e k hubnut\u00ed.<span style=\"color:#ff6600\" class=\"tadv-color\"> [13\u201318]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ud\u011blejte si proto ze sp\u00e1nku prioritu a sna\u017ete se, abyste si ho ka\u017edou noc dop\u0159\u00e1li<strong> 7<\/strong>\u2013<strong>9 hodin. <\/strong>Jeho pozitivn\u00ed vliv poc\u00edt\u00edte nejen p\u0159i hubnut\u00ed, ale tak\u00e9 v lep\u0161\u00ed soust\u0159ed\u011bnosti a dal\u0161\u00edch str\u00e1nk\u00e1ch va\u0161eho \u017eivota. A pokud se chcete do\u010d\u00edst v\u00edce tip\u016f na to, <strong>jak se kr\u00e1lovsky vyspat, <\/strong>nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak rychle usnout? Vyzkou\u0161ejte jednoduch\u00e9 tipy pro lep\u0161\u00ed sp\u00e1nek.<\/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=\"12_Zkousejte_nove_suroviny_a_recepty\"><\/span>12. Zkou\u0161ejte nov\u00e9 suroviny a recepty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To, \u017ee jste se rozhodli zhubnout,<strong> neznamen\u00e1, \u017ee se te\u010f mus\u00edte vzd\u00e1t v\u0161eho, co m\u00e1te r\u00e1di. <\/strong>Co takhle d\u00e1t ale \u0161anci i m\u00e9n\u011b kalorick\u00fdm alternativ\u00e1m va\u0161ich obl\u00edben\u00fdch j\u00eddel?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud milujete pizzu, m\u016f\u017eete zkusit <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinova-pizza-500-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 t\u011bsto<\/a> a na n\u011bj d\u00e1t m\u00edsto tu\u010dn\u00fdch sal\u00e1m\u016f rad\u011bji vysokoprocentn\u00ed \u0161unku a zeleninu.&nbsp;<\/li>\n\n\n\n<li>Stejn\u011b tak stoj\u00ed za vyzkou\u0161en\u00ed t\u0159eba i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO nudle<\/a>, kter\u00e9 dok\u00e1\u017eou v receptech nahradit t\u011bstoviny a <strong>v\u00fdrazn\u011b sn\u00ed\u017eit kalorickou hodnotu j\u00eddla.<\/strong><\/li>\n\n\n\n<li>Jako inspiraci m\u016f\u017eete pou\u017e\u00edt na\u0161e <a href=\"https:\/\/gymbeam.cz\/blog\/recepty\/\" target=\"_blank\" rel=\"noreferrer noopener\">fitness recepty,<\/a> kde najdete p\u0159esn\u00e9 postupy, jak si p\u0159ipravit pokrmy nabit\u00e9 b\u00edlkovinami s ni\u017e\u0161\u00ed kalorickou hodnotou. Ru\u010d\u00edme v\u00e1m za to, \u017ee si<strong> pochutn\u00e1te.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neberte proto hubnut\u00ed jako n\u011bjak\u00e9 omezen\u00ed. Sp\u00ed\u0161 ho vn\u00edmejte jako p\u0159\u00edle\u017eitost<strong> nau\u010dit se va\u0159it nov\u00e9 dobroty, <\/strong>kter\u00e9 dopln\u00ed t\u011blu v\u0161echny pot\u0159ebn\u00e9 \u017eiviny. Uvid\u00edte, \u017ee i pen\u011b\u017eenka v\u00e1m pod\u011bkuje. Za u\u0161et\u0159en\u00e9 pen\u00edze si pak m\u016f\u017eete po\u0159\u00eddit t\u0159eba permanentku do fitka.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete tipy na zdrav\u00e9 pe\u010den\u00ed, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-pect-zdraveji-nejen-o-vanocich\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak p\u00e9ct zdrav\u011bji nejen o V\u00e1noc\u00edch.<\/strong><\/a><strong> <\/strong>Inspiraci na j\u00eddla do krabi\u010dky pak najdete v \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vzorov\u00fd j\u00eddeln\u00ed\u010dek a krabi\u010dkov\u00e1 dieta na 2000 kcal.&nbsp;<\/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\/2022\/01\/iStock-1215789577-1124x749.jpg\" alt=\"Zkou\u0161ejte nov\u00e9 suroviny a recepty\" class=\"wp-image-331291\" width=\"843\" height=\"562\" title=\"Zkou\u0161ejte nov\u00e9 suroviny a recepty\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1215789577-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1215789577-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1215789577-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1215789577-2048x1365.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=\"13_Soustredte_se_na_jidlo\"><\/span>13. Soust\u0159e\u010fte se na j\u00eddlo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Snad ka\u017ed\u00fd u\u017e n\u011bkdy za\u017eil tu situaci, \u017ee si otev\u0159el pytl\u00edk \u010dips\u016f u nap\u00ednav\u00e9ho filmu a <strong>nev\u011bdom\u011b ho sn\u011bdl <\/strong>je\u0161t\u011b d\u0159\u00edv, ne\u017e se dozv\u011bd\u011bl rozuzlen\u00ed cel\u00e9ho p\u0159\u00edb\u011bhu. Pravd\u011bpodobn\u011b jste si tuhle dobrotu ani nevychutnali, a nav\u00edc jste do sv\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu p\u0159idali <strong>v\u00edce ne\u017e 500 kcal <\/strong>(energie, kter\u00e1 m\u016f\u017ee odpov\u00eddat pr\u016fm\u011brn\u00e9mu ob\u011bdu).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010clov\u011bk toti\u017e bohu\u017eel nen\u00ed schopen v\u011bnovat plnou pozornost dv\u011bma odli\u0161n\u00fdm aktivit\u00e1m \u2013 <strong>bu\u010f se dok\u00e1\u017ee naplno <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-a-udrzet-koncentraci-pri-praci-i-uceni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>soust\u0159edit<\/strong><\/a><strong> na \u010dipsy, nebo na film<\/strong>. Bu\u010f v\u00e1m tedy ute\u010dou detaily nap\u00ednav\u00e9ho d\u011bje, nebo sn\u00edte j\u00eddlo bez vychutn\u00e1n\u00ed. Kdy\u017e ale v\u00edte, na jak\u00e9m principu soust\u0159ed\u011bnost funguje, m\u016f\u017eete to vyu\u017e\u00edt ve sv\u016fj prosp\u011bch. Seznamte se proto s <strong>konceptem mindful eating,<\/strong> kter\u00fd souvis\u00ed s filozofi\u00ed mindfulness. <span style=\"color:#ff6600\" class=\"tadv-color\">[19\u201321]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00e1 se o p\u0159\u00edstup, kter\u00fd se <strong>zam\u011b\u0159uje na p\u0159\u00edtomn\u00fd okam\u017eik a uv\u011bdom\u011bn\u00ed si sv\u00fdch aktu\u00e1ln\u00edch pocit\u016f, my\u0161lenek a t\u011blesn\u00fdch vjem\u016f.<\/strong> Tyto praktiky m\u016f\u017eeme p\u0159en\u00e9st i do oblasti stravov\u00e1n\u00ed, a celkov\u011b tak zlep\u0161it sv\u00e9 n\u00e1vyky. A\u0165 u\u017e m\u00e1me p\u0159ed sebou jak\u00fdkoliv pokrm, m\u011bli bychom mu <strong>v\u011bnovat plnou pozornost. <\/strong>Vypnout televizi, odlo\u017eit telefon a vn\u00edmat jen strukturu a chut\u011b pokrmu. D\u00edky tomu budete j\u00edst pomaleji, v\u011bdom\u011bji a nau\u010d\u00edte se<strong> l\u00e9pe rozpozn\u00e1vat sytost, <\/strong>co\u017e v\u00e1m m\u016f\u017ee hubnut\u00ed zna\u010dn\u011b uleh\u010dit.<span style=\"color:#ff6600\" class=\"tadv-color\"> [22\u201324]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O konceptu mindful eating a jeho pozitivn\u00edm vlivu na zdrav\u00ed se dozv\u00edte v\u00edce v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>30denn\u00ed v\u00fdzva, kter\u00e1 v\u00e1m pom\u016f\u017ee trvale zhubnout a spr\u00e1vn\u011b j\u00edst.<\/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=\"14_Pomozte_si_doplnky_stravy\"><\/span>14. Pomozte si dopl\u0148ky stravy&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i cest\u011b k c\u00edli, v tomto p\u0159\u00edpad\u011b ke \u0161t\u00edhlej\u0161\u00ed postav\u011b, m\u00e1me tak n\u011bjak p\u0159irozen\u011b tendenci hledat zkratky a cokoliv, co n\u00e1m to <strong>trochu uleh\u010d\u00ed. <\/strong>Op\u011bt v\u00e1s zklamu, \u017ee neexistuje \u017e\u00e1dn\u00fd koktejl, kter\u00fd by n\u00e1m p\u0159es noc vykouzlil \u0161t\u00edhlej\u0161\u00ed postavu. P\u0159esto ale m\u00e1me p\u00e1r <strong>praktick\u00fdch dopl\u0148k\u016f,<\/strong> kter\u00e9 mohou pomoci a dosa\u017een\u00ed c\u00edle tro\u0161ku zjednodu\u0161it. Poj\u010fme si je p\u0159edstavit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Protein<\/strong><\/a> \u2013 dopln\u011bk stravy, kter\u00fd u\u017e n\u011bkdy zkusil snad ka\u017ed\u00fd n\u00e1v\u0161t\u011bvn\u00edk fitka. Jedn\u00e1 se o skv\u011bl\u00fd zp\u016fsob, jak do j\u00eddeln\u00ed\u010dku snadno dostat v\u00edce b\u00edlkovin, a t\u00edm<strong> zv\u00fd\u0161it pocit sytosti, sn\u00ed\u017eit chut\u011b na sladk\u00e9, p\u0159isp\u011bt k regeneraci, r\u016fstu a udr\u017een\u00ed svalov\u00e9 hmoty. <\/strong>&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vlaknina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vl\u00e1knina<\/strong><\/a> \u2013 d\u016fle\u017eit\u00e1 slo\u017eka stravy, kter\u00e1 je <strong>nezbytn\u00e1 pro zdrav\u00e9 tr\u00e1ven\u00ed.<\/strong> Nav\u00edc dok\u00e1\u017ee p\u0159isp\u011bt i k <strong>vy\u0161\u0161\u00edmu pocitu sytosti.<\/strong> Krom\u011b ovoce, zeleniny a celozrnn\u00fdch v\u00fdrobk\u016f m\u016f\u017eete jej\u00ed p\u0159\u00edjem zv\u00fd\u0161it t\u0159eba za\u0159azen\u00edm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllia<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/jablecna-vlaknina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jable\u010dn\u00e9 vl\u00e1kniny<\/a>. Za vyzkou\u0161en\u00ed ale stoj\u00ed t\u0159eba tak\u00e9 rozpustn\u00e1 vl\u00e1knina <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">glukomanan<\/a>, kter\u00e1 na sebe dok\u00e1\u017ee nav\u00e1zat 50kr\u00e1t v\u00edce vody, ne\u017e sama v\u00e1\u017e\u00ed. T\u00edm pak m\u016f\u017ee <strong>pomoci s navozen\u00edm sytosti. <\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/appetite-control-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Appetite control<\/strong><\/a><strong> <\/strong>\u2013 dopln\u011bk pro v\u0161echny, kte\u0159\u00ed se sna\u017e\u00ed zhubnout a <strong>pot\u00fdkaj\u00ed se s neust\u00e1l\u00fdm hladem a chut\u011bmi. <\/strong>Obsahuje p\u0159\u00edrodn\u00ed spalova\u010d tuku HCA a extrakt z b\u00edl\u00fdch fazol\u00ed. Ty funguj\u00ed jako blok\u00e1tory sacharid\u016f, d\u00edky \u010demu\u017e mohou pomoci sn\u00ed\u017eit energetick\u00fd p\u0159\u00edjem a hubnout. Ve slo\u017een\u00ed nechyb\u00ed ale ani popul\u00e1rn\u00ed jable\u010dn\u00fd ocet \u010di <a href=\"https:\/\/gymbeam.cz\/chromium-picolinate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chrom<\/a>, kter\u00fd p\u0159isp\u00edv\u00e1 ke <strong>spr\u00e1vn\u00e9mu metabolismu makro\u017eivin<\/strong> a pom\u00e1h\u00e1 tak\u00e9 s udr\u017een\u00edm norm\u00e1ln\u00ed hladiny gluk\u00f3zy v krvi.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/spalovace-tuku\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spalova\u010de tuk\u016f<\/strong><\/a> \u2013 l\u00e1tky, kter\u00e9 mohou pomoci <strong>sp\u00e1lit o n\u011bco v\u00edce kalori\u00ed v klidu i b\u011bhem tr\u00e9ninku, a t\u00edm podpo\u0159it hubnut\u00ed.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I kdy\u017e v\u00e1m mohou dopl\u0148ky stravy <strong>cestu ke \u0161t\u00edhlej\u0161\u00ed postav\u011b trochu usnadnit, <\/strong>ne\u010dekejte z\u00e1zraky. <strong>\u017d\u00e1dn\u00e1 pilulka za v\u00e1s ten tr\u00e9nink prost\u011b neodcvi\u010d\u00ed <\/strong>a ani zdrav\u00fd ob\u011bd nep\u0159iprav\u00ed. To hlavn\u00ed je prost\u011b na v\u00e1s. O to v\u011bt\u0161\u00ed radost ale budete pak ze sv\u00e9ho v\u00fdsledku m\u00edt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce informac\u00ed o spalova\u010d\u00edch tuk\u016f a jejich vlivu na hubnut\u00ed, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-vybrat-a-pouzivat-ten-nejucinnejsi-spalovac-tuku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak vybrat a pou\u017e\u00edt ten nej\u00fa\u010dinn\u011bj\u0161\u00ed spalova\u010d tuku?<\/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\/2022\/01\/IMG_8210-1124x749.jpg\" alt=\"Usnadn\u011bte si hubnut\u00ed d\u00edky dopl\u0148k\u016fm stravy\" class=\"wp-image-331305\" width=\"843\" height=\"562\" title=\"Usnadn\u011bte si hubnut\u00ed d\u00edky dopl\u0148k\u016fm stravy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8210-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8210-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8210-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8210.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=\"15_Nebudte_na_to_sami\"><\/span>15. Nebu\u010fte na to sami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S par\u0165\u00e1kem jde v\u0161echno l\u00edp. Zkuste si proto naj\u00edt n\u011bkoho,<strong> s k\u00fdm budete sv\u016fj proces sd\u00edlet.<\/strong> M\u016f\u017ee to b\u00fdt partner, rodi\u010d nebo klidn\u011b kamar\u00e1dka. Ide\u00e1ln\u00ed je sv\u011b\u0159ovat se osob\u011b, kter\u00e1 v\u011b\u0159\u00ed tomu, \u017ee to dok\u00e1\u017eete. Posledn\u00ed, co chcete sly\u0161et, kdy\u017e m\u00e1te krizi, je: <strong>\u201eJ\u00e1 ti \u0159\u00edkal, \u017ee to nezvl\u00e1dne\u0161, ka\u0161li na to.\u201d <\/strong>Rad\u0161i si najd\u011bte n\u011bkoho, kdo v\u00e1s zvedne z gau\u010de a do toho fitka vyraz\u00ed taky, aby v\u00e1s podpo\u0159il.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud ve sv\u00e9m okol\u00ed nem\u00e1te nikoho, s k\u00fdm byste sv\u00e9 pocity cht\u011bli sd\u00edlet, m\u016f\u017eete se <strong>p\u0159idat k r\u016fzn\u00fdm online komunit\u00e1m,<\/strong> kter\u00e9 se vz\u00e1jemn\u011b podporuj\u00ed. Skv\u011blou motivac\u00ed mohou b\u00fdt ale tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zjistit-ze-je-vas-online-trener-a-vyzivovy-poradce-spatny\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osobn\u00ed tren\u00e9\u0159i<\/a> \u010di nutri\u010dn\u00ed terapeuti, kte\u0159\u00ed v\u00e1m z\u00e1rove\u0148 uleh\u010d\u00ed za\u010d\u00e1tky. N\u011bkomu v\u0161ak m\u016f\u017ee sta\u010dit jen to, \u017ee sd\u00edl\u00ed v\u00fdsledky se sv\u00fdmi p\u0159\u00e1teli v r\u016fzn\u00fdch aplikac\u00edch. Je to jen na v\u00e1s, pro kterou mo\u017enost se rozhodnete. V\u017edy je ale lep\u0161\u00ed neb\u00fdt na to s\u00e1m.&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=\"16_Nechtejte_vsechno_hned\"><\/span>16. Necht\u011bjte v\u0161echno hned<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Schv\u00e1ln\u011b se zamyslete nad t\u00edm,<strong> jak dlouho jste postupn\u011b p\u0159ib\u00edrali do bodu, kde jste te\u010f.<\/strong> Asi se to nestalo ze dne na den, \u017ee? Nem\u016f\u017eete proto \u010dekat, \u017ee se va\u0161e postava p\u0159es noc zm\u011bn\u00ed na \u0161t\u00edhlou. V\u0161echno m\u00e1 sv\u016fj \u010das a <strong>vy m\u00e1te ve sv\u00fdch rukou cel\u00fd proces.<\/strong> Na to myslete, kdy\u017e p\u0159ijde n\u011bjak\u00e9 poku\u0161en\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 chu\u0165 si po dezertu p\u0159idat dal\u0161\u00ed dva kusy dortu? Pak se zamyslete nad t\u00edm, jestli v\u00e1m toto <strong>kr\u00e1tkodob\u00e9 pot\u011b\u0161en\u00ed stoj\u00ed za to, \u017ee se vzd\u00e1l\u00edte sv\u00e9mu c\u00edli. <\/strong>Je to jen na v\u00e1s a va\u0161ich priorit\u00e1ch. Ve fin\u00e1le v\u00e1m ale ur\u010dit\u011b ud\u011bl\u00e1 v\u011bt\u0161\u00ed radost, \u017ee m\u00e1te v pase zase o t\u0159i centimetry m\u00e9n\u011b, ne\u017e \u017ee jste si dali p\u0159ed t\u00fddnem dobr\u00fd dort\u00edk.&nbsp;<\/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\/2022\/01\/iStock-1141394587-1124x749.jpg\" alt=\"Udr\u017eujte si pozitivn\u00ed mysl a sni\u017ete stres\" class=\"wp-image-331319\" width=\"843\" height=\"562\" title=\"Udr\u017eujte si pozitivn\u00ed mysl a sni\u017ete stres\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1141394587-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1141394587-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1141394587-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1141394587-2048x1364.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_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hubnut\u00ed nemus\u00ed b\u00fdt tak n\u00e1ro\u010dn\u00e9, jak si mysl\u00edte. Mnohdy je <strong>nejt\u011b\u017e\u0161\u00ed naj\u00edt odhodl\u00e1n\u00ed a za\u010d\u00edt. <\/strong>Pokud ale nep\u0159ep\u00e1l\u00edte start a nebudete d\u011blat hned mnoho velk\u00fdch zm\u011bn, uvid\u00edte, \u017ee to p\u016fjde. Berte ohledy na sv\u016fj startovn\u00ed bod a nesna\u017ete se b\u00fdt ze dne na den perfektn\u00ed. Naopak do sv\u00e9ho \u017eivota <strong>za\u0159azujte pomalu nen\u00e1padn\u00e9 zm\u011bny, kter\u00e9 si postupn\u011b osvoj\u00edte. <\/strong>A a\u017e se za p\u00e1r m\u011bs\u00edc\u016f ohl\u00e9dnete za svou cestou, budete sami p\u0159ekvapeni, jak moc se v\u00e1\u0161 \u017eivot zm\u011bnil. A vlastn\u011b to ani nebylo n\u011bjak t\u011b\u017ek\u00e9. Tak se obr\u0148te trp\u011blivost\u00ed a v\u011b\u0159te, \u017ee tentokr\u00e1t u\u017e to opravdu dok\u00e1\u017eete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te mezi sv\u00fdmi p\u0159\u00e1teli n\u011bkoho, kdo by letos r\u00e1d kone\u010dn\u011b trvale zhubnul? Sd\u00edlejte s n\u00edm \u010dl\u00e1nek a uleh\u010dete mu jeho cestu k c\u00edli.&nbsp;<\/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\/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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Rozhodli jste se v nov\u00e9m roce zhubnout? Vyhn\u011bte se detox\u016fm a drastick\u00fdm diet\u00e1m. M\u00e1me pro v\u00e1s jednoduch\u00fd n\u00e1vod, se kter\u00fdm to dok\u00e1\u017ee \u00fapln\u011b ka\u017ed\u00fd. <\/p>\n","protected":false},"author":100,"featured_media":331334,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6477,6369,7437,7599],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-331185","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-telesny-tuk-cs","11":"tag-vaha-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jednoduch\u00fd n\u00e1vod na hubnut\u00ed nejen po V\u00e1noc\u00edch - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak zhubnout po V\u00e1noc\u00edch? D\u00edky t\u011bmto jednoduch\u00fdm rad\u00e1m m\u016f\u017eete zhubnout rychle a trvale. Dosta\u0148te se snadno do kalorick\u00e9ho deficitu a zbavte se tuku.\" \/>\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\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jednoduch\u00fd n\u00e1vod na hubnut\u00ed nejen po V\u00e1noc\u00edch - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak zhubnout po V\u00e1noc\u00edch? D\u00edky t\u011bmto jednoduch\u00fdm rad\u00e1m m\u016f\u017eete zhubnout rychle a trvale. Dosta\u0148te se snadno do kalorick\u00e9ho deficitu a zbavte se tuku.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-01-03T09:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-28T10:07:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-03T183910.620.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Jednoduch\u00fd n\u00e1vod na hubnut\u00ed nejen po V\u00e1noc\u00edch\",\"datePublished\":\"2022-01-03T09:00:00+00:00\",\"dateModified\":\"2023-06-28T10:07:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/\"},\"wordCount\":5212,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-03T183910.620.png\",\"keywords\":[\"dieta\",\"hubnut\u00ed\",\"t\u011blesn\u00fd tuk\",\"v\u00e1ha\"],\"articleSection\":[\"Jak zhubnout\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/\",\"name\":\"Jednoduch\u00fd n\u00e1vod na hubnut\u00ed nejen po V\u00e1noc\u00edch - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-03T183910.620.png\",\"datePublished\":\"2022-01-03T09:00:00+00:00\",\"dateModified\":\"2023-06-28T10:07:38+00:00\",\"description\":\"Jak zhubnout po V\u00e1noc\u00edch? D\u00edky t\u011bmto jednoduch\u00fdm rad\u00e1m m\u016f\u017eete zhubnout rychle a trvale. Dosta\u0148te se snadno do kalorick\u00e9ho deficitu a zbavte se tuku.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-03T183910.620.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-03T183910.620.png\",\"width\":1200,\"height\":628,\"caption\":\"Jednoduch\u00fd n\u00e1vod na hubnut\u00ed nejen po V\u00e1noc\u00edch\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Jednoduch\u00fd n\u00e1vod na hubnut\u00ed nejen po V\u00e1noc\u00edch\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Jednoduch\u00fd n\u00e1vod na hubnut\u00ed nejen po V\u00e1noc\u00edch - GymBeam Blog","description":"Jak zhubnout po V\u00e1noc\u00edch? D\u00edky t\u011bmto jednoduch\u00fdm rad\u00e1m m\u016f\u017eete zhubnout rychle a trvale. Dosta\u0148te se snadno do kalorick\u00e9ho deficitu a zbavte se tuku.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/","og_type":"article","og_title":"Jednoduch\u00fd n\u00e1vod na hubnut\u00ed nejen po V\u00e1noc\u00edch - GymBeam Blog","og_description":"Jak zhubnout po V\u00e1noc\u00edch? D\u00edky t\u011bmto jednoduch\u00fdm rad\u00e1m m\u016f\u017eete zhubnout rychle a trvale. Dosta\u0148te se snadno do kalorick\u00e9ho deficitu a zbavte se tuku.","og_url":"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/","og_site_name":"GymBeam Blog","article_published_time":"2022-01-03T09:00:00+00:00","article_modified_time":"2023-06-28T10:07:38+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-03T183910.620.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"19 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"Jednoduch\u00fd n\u00e1vod na hubnut\u00ed nejen po V\u00e1noc\u00edch","datePublished":"2022-01-03T09:00:00+00:00","dateModified":"2023-06-28T10:07:38+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/"},"wordCount":5212,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-03T183910.620.png","keywords":["dieta","hubnut\u00ed","t\u011blesn\u00fd tuk","v\u00e1ha"],"articleSection":["Jak zhubnout"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/","url":"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/","name":"Jednoduch\u00fd n\u00e1vod na hubnut\u00ed nejen po V\u00e1noc\u00edch - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-03T183910.620.png","datePublished":"2022-01-03T09:00:00+00:00","dateModified":"2023-06-28T10:07:38+00:00","description":"Jak zhubnout po V\u00e1noc\u00edch? D\u00edky t\u011bmto jednoduch\u00fdm rad\u00e1m m\u016f\u017eete zhubnout rychle a trvale. Dosta\u0148te se snadno do kalorick\u00e9ho deficitu a zbavte se tuku.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-03T183910.620.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-03T183910.620.png","width":1200,"height":628,"caption":"Jednoduch\u00fd n\u00e1vod na hubnut\u00ed nejen po V\u00e1noc\u00edch"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Jednoduch\u00fd n\u00e1vod na hubnut\u00ed nejen po V\u00e1noc\u00edch"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/331185","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=331185"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/331185\/revisions"}],"predecessor-version":[{"id":479468,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/331185\/revisions\/479468"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/331334"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=331185"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=331185"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=331185"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=331185"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=331185"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}