{"id":333215,"date":"2022-01-03T11:11:31","date_gmt":"2022-01-03T10:11:31","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=333215"},"modified":"2025-08-01T15:43:26","modified_gmt":"2025-08-01T13:43:26","slug":"25-zarucenych-tipov-na-chudnutie-po-sviatkoch","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/","title":{"rendered":"Jednoduch\u00fd n\u00e1vod na chudnutie nielen po Vianociach"},"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\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#16_tipov_ako_schudnut_nielen_po_sviatkoch\" title=\"16 tipov, ako schudn\u00fa\u0165 nielen po sviatkoch\">16 tipov, ako schudn\u00fa\u0165 nielen po sviatkoch<\/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\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#1_Vratte_sa_spat_k_svojmu_predvianocnemu_zivotu\" title=\"1. Vr\u00e1\u0165te sa sp\u00e4\u0165 k svojmu predviano\u010dn\u00e9mu \u017eivotu\">1. Vr\u00e1\u0165te sa sp\u00e4\u0165 k svojmu predviano\u010dn\u00e9mu \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.sk\/blog\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#2_Zbavte_sa_zvyskov_vianocnych_dobrot\" title=\"2. Zbavte sa zvy\u0161kov viano\u010dn\u00fdch dobr\u00f4t\">2. Zbavte sa zvy\u0161kov viano\u010dn\u00fdch dobr\u00f4t<\/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\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#3_Pridajte_ovocie_a_zeleninu_ku_kazdemu_jedlu\" title=\"3. Pridajte ovocie a zeleninu ku ka\u017ed\u00e9mu jedlu\">3. Pridajte ovocie a zeleninu ku ka\u017ed\u00e9mu jedlu<\/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\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#4_Jedzte_viac_bielkovin\" title=\"4. Jedzte viac bielkov\u00edn\">4. Jedzte viac bielkov\u00edn<\/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\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#5_Zrychlite_si_metabolizmus_a_pravidelne_sa_hybte\" title=\"5. Zr\u00fdchlite si metabolizmus a pravidelne sa h\u00fdbte&nbsp;\">5. Zr\u00fdchlite si metabolizmus a pravidelne sa h\u00fdbte&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.sk\/blog\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#6_Nezakazujte_si_ziadne_potraviny\" title=\"6. Nezakazujte si \u017eiadne potraviny\">6. Nezakazujte si \u017eiadne 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.sk\/blog\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#7_Vyhnite_sa_extremnym_dietam\" title=\"7. Vyhnite sa extr\u00e9mnym di\u00e9tam\">7. Vyhnite sa extr\u00e9mnym di\u00e9tam<\/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\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#8_Pitny_rezim_postavte_na_vode\" title=\"8. Pitn\u00fd re\u017eim postavte na vode\">8. Pitn\u00fd re\u017eim postavte na vode<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#9_Pouzivajte_vhodnejsiu_velkost_kuchynskeho_riadu\" title=\"9. Pou\u017e\u00edvajte vhodnej\u0161iu ve\u013ekos\u0165 kuchynsk\u00e9ho riadu\">9. Pou\u017e\u00edvajte vhodnej\u0161iu ve\u013ekos\u0165 kuchynsk\u00e9ho riadu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#10_Nepodcenujte_dolezitost_psychickej_pohody\" title=\"10. Nepodce\u0148ujte d\u00f4le\u017eitos\u0165 psychickej pohody\">10. Nepodce\u0148ujte d\u00f4le\u017eitos\u0165 psychickej 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.sk\/blog\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#11_Dostatocne_spite\" title=\"11. Dostato\u010dne spite\">11. Dostato\u010dne spite<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#12_Skusajte_nove_potraviny_a_recepty\" title=\"12. Sk\u00fa\u0161ajte nov\u00e9 potraviny a recepty\">12. Sk\u00fa\u0161ajte nov\u00e9 potraviny 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.sk\/blog\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#13_Sustredte_sa_na_jedlo\" title=\"13. S\u00fastre\u010fte sa na jedlo\">13. S\u00fastre\u010fte sa na jedlo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.sk\/blog\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#14_Pomozte_si_doplnkami_stravy\" title=\"14. Pom\u00f4\u017ete si doplnkami stravy&nbsp;\">14. Pom\u00f4\u017ete si doplnkami 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.sk\/blog\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#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.sk\/blog\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#16_Nechcite_vsetko_hned\" title=\"16. Nechcite v\u0161etko hne\u010f\">16. Nechcite v\u0161etko hne\u010f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.sk\/blog\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ak h\u013ead\u00e1te recept na z\u00e1zra\u010dn\u00fa di\u00e9tu, s ktorou schudnete 10 kilogramov tuku za mesiac, tak v\u00e1s asi sklamem. Ni\u010d tak\u00e9 v\u00e1m toti\u017e nepon\u00fakneme. Nebudeme si predsa nahov\u00e1ra\u0165, \u017ee potrebujete janu\u00e1rov\u00fd detox, aby ste zhodili nieko\u013eko k\u00edl. Dnes sa naopak zameriame na v\u0161etk\u00fdch, ktor\u00ed sa rozhodli urobi\u0165 hrub\u00fa \u010diaru za svoj\u00edm predo\u0161l\u00fdm ja a <strong>kone\u010dne trvalo schudn\u00fa\u0165 bez drastick\u00fdch di\u00e9t<\/strong>.<\/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, \u010di sa o to sna\u017e\u00edte u\u017e nieko\u013eko rokov alebo si d\u00e1vate toto <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/10-najhorsich-sposobov-ako-zacat-s-novorocnym-predsavzatim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">predsavzatie<\/a> prv\u00fdkr\u00e1t. Nech u\u017e je v\u00e1\u0161 v\u00fdchodiskov\u00fd bod ak\u00fdko\u013evek, dnes si uk\u00e1\u017eeme, ako sa nielen po Vianociach oslobodi\u0165 od rozhoden\u00e9ho re\u017eimu a postupne zara\u010fova\u0165 jednoduch\u00e9 kroky, ktor\u00e9 v\u00e1s <strong>doved\u00fa k vysn\u00edvan\u00e9mu cie\u013eu<\/strong>. Tento rok u\u017e jednoducho neskon\u010d\u00edte ako janu\u00e1rov\u00ed nad\u0161enci, ktor\u00ed sa vzdaj\u00fa po nieko\u013ek\u00fdch d\u0148och, ale dotiahnete to do \u0161\u0165astn\u00e9ho konca.<\/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_tipov_ako_schudnut_nielen_po_sviatkoch\"><\/span>16 tipov, ako schudn\u00fa\u0165 nielen po sviatkoch<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_sa_spat_k_svojmu_predvianocnemu_zivotu\"><\/span>1. Vr\u00e1\u0165te sa sp\u00e4\u0165 k svojmu predviano\u010dn\u00e9mu \u017eivotu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno si hovor\u00edte, pre\u010do by ste sa mali vraca\u0165 do situ\u00e1cie pred Vianocami? Ve\u010f u\u017e vtedy ste neboli spokojn\u00ed sami so sebou a hovorili ste si, \u017ee potrebujete zmenu\u2026<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sk\u00faste v\u0161ak sami objekt\u00edvne zhodnoti\u0165, ako va\u0161e stravovanie vyzeralo od \u0160tedr\u00e9ho d\u0148a do Silvestra. <strong>Nedopriali ste si n\u00e1hodou e\u0161te o nie\u010do viac<\/strong> ako po\u010das be\u017en\u00fdch dn\u00ed? Ke\u010f chod\u00edte do pr\u00e1ce alebo \u0161koly, nem\u00e1te cez de\u0148 zrejme to\u013eko \u010dasu prem\u00fd\u0161\u013ea\u0165 nad dobrotami. A ke\u010f u\u017e na nie\u010do dostanete chu\u0165, nemus\u00ed pre v\u00e1s by\u0165 sladkos\u0165 v\u017edy tak\u00e1 dostupn\u00e1. Po\u010das Vianoc je to v\u0161ak in\u00e9. <strong>Chod\u00edte na n\u00e1v\u0161tevy, stoly sa preh\u00fdbaj\u00fa pod hromadou jedla<\/strong> a neviete, \u010do sk\u00f4r ochutna\u0165. \u010casto si od rodiny odnesiete aj v\u00fdslu\u017eku v podobe krab\u00edc s kol\u00e1\u010dmi, chleb\u00ed\u010dkami a \u010fal\u0161\u00edmi dobrotami, ktor\u00e9 na v\u00e1s bud\u00fa z chladni\u010dky doslova vola\u0165: \u201ePo\u010f si n\u00e1s zobra\u0165, sme len tvoje.\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 sa preto hne\u010f od 1. janu\u00e1ra v\u0161etko obr\u00e1ti\u0165 <\/strong>a zabehn\u00fa\u0165 sa do ko\u013eaj\u00ed, za ktor\u00e9 by sa nehanbil ani perfekcionistick\u00fd v\u00fd\u017eivov\u00fd poradca. Vr\u00e1\u0165te sa rad\u0161ej do svojich n\u00e1vykov, ktor\u00e9 boli pre v\u00e1s prirodzen\u00e9 pred Vianocami. To bude teraz <strong>v\u00e1\u0161 v\u00fdchodiskov\u00fd bod<\/strong>, od ktor\u00e9ho sa odraz\u00edte a postupne ho budete vylep\u0161ova\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Zbavte_sa_zvyskov_vianocnych_dobrot\"><\/span>2. Zbavte sa zvy\u0161kov viano\u010dn\u00fdch dobr\u00f4t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je \u0165a\u017ek\u00e9 vr\u00e1ti\u0165 sa do predviano\u010dn\u00e9ho re\u017eimu, ke\u010f m\u00e1te <strong>doma st\u00e1le to\u013eko l\u00e1kav\u00fdch dobr\u00f4t<\/strong>. Ak viete, \u017ee nie ste ten typ \u010dloveka, ktor\u00fd by si dok\u00e1zal da\u0165 ku k\u00e1ve len jeden z\u00e1kusok, ale zjedol by hne\u010f cel\u00fa krabi\u010dku, <strong>bude lep\u0161ie zbavi\u0165 sa zvy\u0161kov<\/strong>. Samozrejme, nechceme podporova\u0165 plytvanie jedlom, tak\u017ee ni\u010d nevyhadzujte. Je mnoho in\u00fdch sp\u00f4sobov, ako dobroty \u0161ikovne dosta\u0165 z domu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00f4\u017eete <strong>obdarova\u0165 kamar\u00e1tku<\/strong>, \u010fal\u0161\u00edch \u010dlenov rodiny alebo odnies\u0165 jedlo \u013eu\u010fom, ktor\u00ed ho potrebuj\u00fa. Skvel\u00fdm sp\u00f4sobom, ako sa do\u010dasne zbavi\u0165 viano\u010dn\u00e9ho pe\u010diva, je <strong>zamrazenie<\/strong>. Nebudete ma\u0165 dobroty na o\u010diach a uvid\u00edte, \u017ee ke\u010f budete ma\u0165 n\u00e1v\u0161tevu, ocen\u00edte, \u017ee jej m\u00e1te \u010do pon\u00faknu\u0165 bez toho, aby ste sa museli venova\u0165 zd\u013ahavej pr\u00edprave. Pre v\u00fdnimo\u010dn\u00e9 pr\u00edle\u017eitosti <strong>schovajte aj alkohol<\/strong>. Ani ten pri chudnut\u00ed nie je \u00faplne ide\u00e1lny partner a progres spravidla sk\u00f4r od\u010fa\u013euje.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/iStock-1130451642-1124x749.jpg\" alt=\"Zbavte sa zvy\u0161kov viano\u010dn\u00fdch dobr\u00f4t pre \u013eah\u0161ie chudnutie\" class=\"wp-image-331193\" style=\"width:843px;height:562px\" title=\"Zbavte sa zvy\u0161kov viano\u010dn\u00fdch dobr\u00f4t pre \u013eah\u0161ie chudnutie\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Pridajte_ovocie_a_zeleninu_ku_kazdemu_jedlu\"><\/span>3. Pridajte ovocie a zeleninu ku ka\u017ed\u00e9mu jedlu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vedeli ste, \u017ee by ka\u017ed\u00fd \u010dlovek mal za de\u0148 <strong>zjes\u0165 aspo\u0148 500 <\/strong>\u2013 <strong>600 g ovocia a zeleniny<\/strong>, ide\u00e1lne v pomere 2:1 v prospech zeleniny? Ak sa budete dr\u017ea\u0165 tohto odpor\u00fa\u010dania, zv\u00fd\u0161ite pr\u00edjem <strong>d\u00f4le\u017eit\u00fdch mikro\u017eiv\u00edn<\/strong>, ako s\u00fa vitam\u00edny a miner\u00e1lne l\u00e1tky. Okrem toho si t\u00fdm zabezpe\u010d\u00edte aj v\u00e4\u010d\u0161\u00ed pocit s\u00fdtosti po jedle. Navy\u0161e tieto plody obsahuj\u00fa zvy\u010dajne menej cukru ako klasick\u00e9 sladkosti, preto s\u00fa lep\u0161ou vo\u013ebou. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ak sa sna\u017e\u00edte schudn\u00fa\u0165, z ovocia a zeleniny sa stane v\u00e1\u0161 najlep\u0161\u00ed kamar\u00e1t. Sna\u017ete sa da\u0165 si <strong>k\u00fasok ku ka\u017ed\u00e9mu chodu<\/strong>. Sladk\u00e9 ra\u0148ajky skvele dopln\u00ed jablko alebo pomaran\u010d, k obedu si m\u00f4\u017eete pripravi\u0165 e\u0161te \u013eahk\u00fd \u0161al\u00e1t. Nie, nem\u00e1me na mysli ten zemiakov\u00fd s majon\u00e9zou, od toho si dajte zase na chv\u00ed\u013eu pauzu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f prid\u00e1te ku ka\u017ed\u00e9mu jedlu porciu ovocia alebo zeleniny,&nbsp; zjete zrejme v\u010faka obsiahnutej vl\u00e1knine men\u0161ie mno\u017estvo ostatn\u00fdch potrav\u00edn, ktor\u00e9 maj\u00fa vy\u0161\u0161iu energetick\u00fa hodnotu. \u013dahko teda m\u00f4\u017eete <strong>zn\u00ed\u017ei\u0165 svoj kalorick\u00fd pr\u00edjem a za\u010da\u0165 chudn\u00fa\u0165<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o v\u00fdhod\u00e1ch ovocia, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-kalorii-ma-ovocie-a-ktore-vitaminy-a-mineralne-latky-obsahuje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ko\u013eko kal\u00f3ri\u00ed m\u00e1 ovocie a ktor\u00e9 vitam\u00edny a miner\u00e1lne 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\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/iStock-1313903358-1124x750.jpg\" alt=\"Pridajte ovocie a zeleninu ku ka\u017ed\u00e9mu jedlu\" class=\"wp-image-331207\" style=\"width:843px;height:563px\" title=\"Pridajte ovocie a zeleninu ku ka\u017ed\u00e9mu jedlu\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Jedzte_viac_bielkovin\"><\/span>4. Jedzte viac bielkov\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bielkoviny s\u00fa k\u013e\u00fa\u010dovou makro\u017eivinou, na ktor\u00fa by ste sa mali zameriava\u0165 pri chudnut\u00ed. V organizme toti\u017e pln\u00ed mnoho d\u00f4le\u017eit\u00fdch funkci\u00ed: <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00fa udr\u017eiava\u0165 svalov\u00fa hmotu<\/strong>, ktor\u00fa ste si pr\u00e1cne vybudovali vo fitku.<\/li>\n\n\n\n<li><strong>Prispievaj\u00fa k rastu svalovej hmoty<\/strong>, a to v\u010faka obsiahnut\u00fdm esenci\u00e1lnym aminokyselin\u00e1m, ktor\u00e9 s\u00fa z\u00e1kladnou stavebnou jednotkou svalov.<\/li>\n\n\n\n<li><strong>Podie\u013eaj\u00fa sa na<\/strong> <strong>udr\u017ean\u00ed zdrav\u00fdch kost\u00ed.<\/strong><\/li>\n\n\n\n<li><strong>Vpl\u00fdvaj\u00fa na fungovanie imunitn\u00e9ho syst\u00e9mu.<\/strong><\/li>\n\n\n\n<li><strong>Opravuj\u00fa svalov\u00e9 mikrotraumy<\/strong>, ktor\u00e9 vznikaj\u00fa silov\u00fdm tr\u00e9ningom.<\/li>\n\n\n\n<li><strong>Zvy\u0161uj\u00fa pocit s\u00fdtosti<\/strong> po jedle.<\/li>\n\n\n\n<li><strong>M\u00f4\u017eu pom\u00f4c\u0165<\/strong> <strong>zn\u00ed\u017ei\u0165 chu\u0165 na sladk\u00e9<\/strong>, a to v\u010faka svojmu vplyvu na hladiny horm\u00f3nov. Bielkoviny dok\u00e1\u017eu<strong> zn\u00ed\u017ei\u0165 hladinu horm\u00f3nu hladu<\/strong> grel\u00edn, \u010do vedie k v\u00e4\u010d\u0161ej spokojnosti po jedle.<\/li>\n\n\n\n<li><strong>Ich metaboliz\u00e1cia sp\u00e1li najviac kal\u00f3ri\u00ed.<\/strong> Bielkoviny maj\u00fa zo v\u0161etk\u00fdch makro\u017eiv\u00edn najvy\u0161\u0161\u00ed termick\u00fd efekt, ktor\u00fd sa pohybuje okolo 20 \u2013 30 %. Znamen\u00e1 to teda, \u017ee zo 100 kcal prijat\u00fdch z bielkov\u00edn telo vyu\u017eije re\u00e1lne 70 \u2013 80 kcal.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako m\u00f4\u017eete vidie\u0165, bielkoviny <strong>vpl\u00fdvaj\u00fa&nbsp;nielen na stavbu v\u00e1\u0161ho tela a jeho zdravie<\/strong>, ale aj na to, ako sa c\u00edtite. Ich pr\u00edjem by ste preto nemali rozhodne podce\u0148ova\u0165. V\u0161eobecn\u00e9 odpor\u00fa\u010dania n\u00e1m hovoria, \u017ee by sme sa mali dr\u017ea\u0165 denn\u00e9ho mno\u017estva 0,8 g\/kg TH (telesnej hmotnosti). T\u00e1to hodnota je v\u0161ak dostato\u010dn\u00e1 napr\u00edklad pre neakt\u00edvnych \u013eud\u00ed so sedav\u00fdm sp\u00f4sobom \u017eivota. Pre akt\u00edvnej\u0161\u00edch jedincov, \u0161portovcov a osoby v di\u00e9te sa odpor\u00fa\u010da vy\u0161\u0161\u00ed pr\u00edjem. V\u00f4bec sa tak nemus\u00edte b\u00e1\u0165 <strong>rozmedzia 1,2 \u2013 2,2 g\/kg TH<\/strong>. S dostato\u010dn\u00fdm pr\u00edjmom bielkov\u00edn m\u00f4\u017ee pom\u00f4c\u0165 kvalitn\u00fd <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"syrov\u00e1tkov\u00fd (opens in a new tab)\">srv\u00e1tkov\u00fd<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"rostlinn\u00fd vegan (opens in a new tab)\">rastlinn\u00fd veg\u00e1nsky<\/a> prote\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak h\u013ead\u00e1te in\u0161pir\u00e1ciu na to, odkia\u013e \u010derpa\u0165 bielkoviny, m\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-do-svojho-jedalnicka-prepasovat-viac-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako do svojho jed\u00e1lni\u010dka prepa\u0161ova\u0165 viac bielkov\u00edn?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6939,50206,105028\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zrychlite_si_metabolizmus_a_pravidelne_sa_hybte\"><\/span>5. Zr\u00fdchlite si metabolizmus a pravidelne sa h\u00fdbte&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Napl\u00e1novali ste si, \u017ee sa od pondelka za\u010dnete pravidelne h\u00fdba\u0165 \u2013 nachod\u00edte ka\u017ed\u00fd de\u0148 10 000 krokov, 3-kr\u00e1t t\u00fd\u017edenne p\u00f4jdete na hodinu beha\u0165 a do toho zarad\u00edte e\u0161te 4 silov\u00e9 tr\u00e9ningy t\u00fd\u017edenne? Tak sa vr\u00e1\u0165te sp\u00e4\u0165 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>Ak bol doteraz v\u00e1\u0161 najv\u00e4\u010d\u0161\u00ed pohyb, \u017ee ste r\u00e1no do\u0161li k autu, ktor\u00e9 v\u00e1s odviezlo do pr\u00e1ce, bolo by naivn\u00e9 myslie\u0165 si, \u017ee teraz bude v\u0161etko inak. <strong>Nesna\u017ete sa preto napodob\u0148ova\u0165 re\u017eim \u0161portovcov<\/strong>, ktor\u00ed s\u00fa zvyknut\u00ed pravidelne sa h\u00fdba\u0165. Prisp\u00f4sobte aktivitu svojmu doteraj\u0161iemu \u017eivotn\u00e9mu \u0161t\u00fdlu. Pre \u010dloveka, ktor\u00fd nikdy ne\u0161portoval, m\u00f4\u017ee by\u0165 v\u00fdzva aj to, \u017ee si z\u00e1jde <strong>3-kr\u00e1t t\u00fd\u017edenne na hodinov\u00fa prech\u00e1dzku<\/strong>. Takisto pre\u0148ho m\u00f4\u017ee by\u0165 n\u00e1ro\u010dn\u00e9 vyst\u00fapi\u0165 o zast\u00e1vku sk\u00f4r a \u00eds\u0165 pe\u0161o aspo\u0148 kilometer.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako by mohlo vyzera\u0165 prirodzen\u00e9 zaradenie viacer\u00fdch aktiv\u00edt do be\u017en\u00e9ho d\u0148a u \u013eud\u00ed, ktor\u00ed necvi\u010dia?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Popoludn\u00ed po pr\u00e1ci <strong>vyst\u00fapia o dve zast\u00e1vky sk\u00f4r<\/strong> a domov d\u00f4jdu pe\u0161o.<\/li>\n\n\n\n<li>Do 2 km vzdialen\u00e9ho <strong>obchodu nep\u00f4jdu autom<\/strong> a n\u00e1kup si tie\u017e odnes\u00fa sami. Da\u0165 si prech\u00e1dzku so z\u00e1\u0165a\u017eou v podobe ta\u0161iek toti\u017e m\u00f4\u017ee by\u0165 n\u00e1ro\u010dn\u00fd tr\u00e9ning.<\/li>\n\n\n\n<li><strong>Prestan\u00fa pou\u017e\u00edva\u0165 v\u00fd\u0165ahy a eskal\u00e1tory<\/strong>, zo schodov sa stane nov\u00fd pomocn\u00edk pre pevnej\u0161\u00ed zadok.<\/li>\n\n\n\n<li>Po\u010das t\u00fd\u017ed\u0148a si n\u00e1jdu aspo\u0148 <strong>2 hodiny \u010dasu na ak\u00fako\u013evek \u0161portov\u00fa aktivitu<\/strong>. M\u00f4\u017ee to by\u0165 pl\u00e1vanie, svi\u017en\u00e1 prech\u00e1dzka, silov\u00fd tr\u00e9ning, dom\u00e1ci workout alebo napr\u00edklad bedminton s kamar\u00e1tkou.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postupne uvid\u00edte, \u017ee aj tak\u00e9 drobn\u00e9 zmeny m\u00f4\u017eu prinies\u0165 pekn\u00e9 v\u00fdsledky. Hne\u010f ako si telo zvykne na aktivity, m\u00f4\u017eete prida\u0165 \u010fal\u0161ie. V\u017edy v\u0161ak majte na pam\u00e4ti, \u017ee sa nepo\u010d\u00edta len to, \u010do odcvi\u010d\u00edte za hodinu vo fitku. D\u00f4le\u017eit\u00fd je v\u00e1\u0161 celkov\u00fd \u017eivotn\u00fd \u0161t\u00fdl a<strong> prirodzen\u00e1 aktivita po\u010das d\u0148a<\/strong>, pri ktorej v kone\u010dnom d\u00f4sledku sp\u00e1lite viac kal\u00f3ri\u00ed ako be\u017en\u00fdm cvi\u010den\u00edm. Viac sa o tom dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co je pri chudnut\u00ed t\u00fdm najd\u00f4le\u017eitej\u0161\u00edm faktorom?<\/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>Ako vydr\u017ea\u0165 pri akt\u00edvnej\u0161om \u017eivotnom \u0161t\u00fdle?<\/strong><\/h3>\n\n\n\n<p>Ak je pre v\u00e1s akt\u00edvny \u017eivotn\u00fd \u0161t\u00fdl samozrejmos\u0165ou, sna\u017ete sa <strong>zamera\u0165 sk\u00f4r na pravidelnos\u0165 a dosahovanie konkr\u00e9tnych cie\u013eov<\/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 dni, ke\u010f sa budete venova\u0165 aktivite, a dodr\u017ete to. Berte tr\u00e9ning ako sch\u00f4dzku, ktor\u00fa m\u00e1te napl\u00e1novan\u00fa. T\u00fa predsa nezru\u0161\u00edte len preto, lebo sa v\u00e1m nechce, v\u0161ak?<\/li>\n\n\n\n<li>Vyt\u00fd\u010dte si <strong>nov\u00e9 ciele<\/strong>, ktor\u00e9 chcete v danom \u0161porte dosiahnu\u0165. To v\u00e1s po\u017eenie vpred. Pri silovom tr\u00e9ningu to m\u00f4\u017eu by\u0165 vy\u0161\u0161ie maxim\u00e1lky na \u010dinke, pri cyklistike prejden\u00e1 vzdialenos\u0165 za rok, pri behu zase r\u00fdchlej\u0161ie tempo.<\/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\u017ean\u00ed motiv\u00e1cie a dosiahnut\u00ed cie\u013ea sa do\u010d\u00edtate viac v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-vdaka-ktorym-zostanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>5 tipov, v\u010faka ktor\u00fdm zostanete akt\u00edvni, motivovan\u00ed a neprestanete cvi\u010di\u0165 ani doma<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/iStock-1158744134-1124x749.jpg\" alt=\"Zr\u00fdchlite si metabolizmus a pravidelne sa h\u00fdbte \" class=\"wp-image-331221\" style=\"width:843px;height:562px\" title=\"Zr\u00fdchlite si metabolizmus a pravidelne sa h\u00fdbte \" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Nezakazujte_si_ziadne_potraviny\"><\/span>6. Nezakazujte si \u017eiadne potraviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pozn\u00e1te pr\u00edslovie, \u017ee zak\u00e1zan\u00e9 ovocie chut\u00ed najlep\u0161ie? Mo\u017eno by v\u00e1m norm\u00e1lne ani nenapadlo da\u0165 si sladkos\u0165 alebo pizzu. Av\u0161ak hne\u010f, ako si sami zaumienite, \u017ee toto teraz jednoducho nem\u00f4\u017eete, \u010do sa asi stane? Jasn\u00e9, \u017ee<strong> budete ma\u0165 na ur\u010dit\u00fa potravinu e\u0161te v\u00e4\u010d\u0161iu chu\u0165<\/strong>. Netreba sa sna\u017ei\u0165 nejako oklama\u0165 hlavu a chu\u0165 na \u010dokol\u00e1du zah\u00e1\u0148a\u0165 uhorkou. Takisto nie je nutn\u00e9 zakazova\u0165 si sladkos\u0165. <strong>Sna\u017ete sa len raz a nav\u017edy dosta\u0165 z hlavy zakorenen\u00e9 delenie potrav\u00edn 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 jedlo, ktor\u00e9 by ste nemali jes\u0165, je to:&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>skazen\u00e9<\/li>\n\n\n\n<li>plesniv\u00e9<\/li>\n\n\n\n<li>zhnit\u00e9 <\/li>\n\n\n\n<li>na ktor\u00e9 m\u00e1te alergiu <\/li>\n\n\n\n<li>tr\u00e1venie ktor\u00e9ho v\u00e1m sp\u00f4sobuje \u0165a\u017ekosti <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inak si skuto\u010dne netreba ni\u010d zakazova\u0165. <strong>Problematick\u00e1 \u010dasto neb\u00fdva samotn\u00e1 potravina, ale jej mno\u017estvo. <\/strong>Fast food a \u010fal\u0161ie lah\u00f4dky, ktor\u00e9 ste doteraz pova\u017eovali za nezdrav\u00e9, maj\u00fa toti\u017e vysok\u00fa energetick\u00fa denzitu, ale n\u00edzku nutri\u010dn\u00fa denzitu. V malom mno\u017estve teda obsahuj\u00fa pomerne <strong>dos\u0165 energie, no m\u00e1lo mikro\u017eiv\u00edn<\/strong>, ktor\u00e9 s\u00fa pre na\u0161e telo d\u00f4le\u017eit\u00e9. To, samozrejme, neznamen\u00e1, \u017ee sa tak\u00e9ho jedla mus\u00edme vzda\u0165. Je len namieste da\u0165 si men\u0161ie mno\u017estvo, ako sme boli doteraz zvyknut\u00ed. Tak \u010di onak chutia najlep\u0161ie prv\u00e9 s\u00fasta. Tie si u\u017eite na maximum. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Keby ste si tak\u00e9 potraviny zakazovali, je dos\u0165 mo\u017en\u00e9, \u017ee by ste im \u010dasom zrejme aj tak pod\u013eahli. Va\u0161a hlava by pravdepodobne reagovala tak, \u017ee je to u\u017e jedno, ke\u010f ste z\u00e1kaz poru\u0161ili, a <strong>prejedli by ste sa v\u0161etk\u00fdm, \u010do ste si odopierali<\/strong>. Po kr\u00e1tkodobom pote\u0161en\u00ed by v\u0161ak pri\u0161li v\u00fd\u010ditky, \u017ee ste zase tam, kde ste u\u017e boli a nedok\u00e1\u017eete sa pohn\u00fa\u0165. Presta\u0165 deli\u0165 potraviny na dobr\u00e9 a zl\u00e9 alebo zdrav\u00e9 a nezdrav\u00e9, preto m\u00f4\u017ee by\u0165 k\u013e\u00fa\u010dom z tohto za\u010darovan\u00e9ho kruhu odopierania si a prejedania sa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak never\u00edte tomu, \u017ee si pri chudnut\u00ed nemus\u00edte zakazova\u0165 ob\u013e\u00faben\u00e9 dobroty, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/iifym-flexibilne-stravovanie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako jes\u0165 pizzu, sladkosti, a napriek tomu chudn\u00fa\u0165 v\u010faka 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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319577115-1124x749.jpg\" alt=\"Nezakazujte si \u017eiadne potraviny\" class=\"wp-image-331235\" style=\"width:843px;height:562px\" title=\"Nezakazujte si \u017eiadne 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Vyhnite_sa_extremnym_dietam\"><\/span>7. Vyhnite sa extr\u00e9mnym di\u00e9tam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017dia\u013e, medzi nami s\u00fa st\u00e1le \u013eudia, pre ktor\u00fdch je chudnutie spojen\u00e9 s di\u00e9tou, detoxom a podobn\u00fdmi extr\u00e9mami, ktor\u00e9 mnohokr\u00e1t zakazuj\u00fa jednu alebo viac skup\u00edn potrav\u00edn. \u010casto teda chudnutie za\u010d\u00ednaj\u00fa t\u00fdm, \u017ee do Google nap\u00ed\u0161u spojenie <strong>\u201enajlep\u0161ia di\u00e9ta\u201c a nechaj\u00fa sa in\u0161pirova\u0165 extr\u00e9mami<\/strong>, ktor\u00e9 im vyh\u013ead\u00e1va\u010d odporu\u010d\u00ed. Av\u0161ak to nie je v\u00f4bec potrebn\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby ste schudli, nemus\u00edte sa vyh\u00fdba\u0165 sacharidom, lepku, dr\u017ea\u0165 mlie\u010dne di\u00e9ty alebo jes\u0165 len po\u010das splnu. Je to omnoho jednoduch\u0161ie. Sta\u010d\u00ed by\u0165 v <strong>kalorickom deficite<\/strong>, \u010do jednoducho znamen\u00e1, \u017ee<strong> sp\u00e1lite viac energie, ako prijmete<\/strong>, \u017eiadne v\u00e4\u010d\u0161ie zlo\u017eitosti v tom nie s\u00fa. Aby sme v\u00e1m v\u00fdpo\u010det energetick\u00e9ho pr\u00edjmu u\u013eah\u010dili, vytvorili sme <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalkula\u010dku, ktor\u00e1 v\u0161etko vypo\u010d\u00edta za v\u00e1s<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa budete dr\u017ea\u0165 rozumn\u00e9ho kalorick\u00e9ho deficitu a nep\u00f4jdete do extr\u00e9mu, sami uvid\u00edte, \u017ee <strong>chudnutie nemus\u00ed by\u0165 v\u00f4bec \u0165a\u017ek\u00e9<\/strong>, a netreba sa dokonca vzd\u00e1va\u0165 ani svojich ob\u013e\u00faben\u00fdch jed\u00e1l. Navy\u0161e sa nemus\u00edte b\u00e1\u0165 extr\u00e9mneho hladu, nezvl\u00e1dnute\u013en\u00fdch chut\u00ed ani probl\u00e9mov spojen\u00fdch s n\u00edzkym pr\u00edjmom energie. O t\u00fdch sme sa viac rozp\u00edsali v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-bojovat-so-stratou-menstruacie-a-dalsimi-priznakmi-zenskej-atletickej-triady\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako bojova\u0165 so stratou men\u0161tru\u00e1cie a \u010fal\u0161\u00edmi pr\u00edznakmi \u017eenskej atletickej 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 vode<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri chudnut\u00ed sa \u010dasto zameriavame na to, \u010do jeme, ale akosi zab\u00fadame na to, \u017ee je <strong>d\u00f4le\u017eit\u00fd aj pitn\u00fd re\u017eim<\/strong>. Mo\u017eno m\u00e1te medzi priate\u013emi niekoho, kto tvrd\u00ed, \u017ee vlastne v\u00f4bec ni\u010d neje, no st\u00e1le priber\u00e1. Mo\u017eno je pravda, \u017ee tomu jedlu a\u017e tak neubl\u00ed\u017ei. Je v\u0161ak pravdepodobn\u00e9, \u017ee zab\u00fada spomen\u00fa\u0165, ako v priebehu d\u0148a vypije <strong>2 litre koly (900 kcal)<\/strong>, po obede si d\u00e1 ve\u013ek\u00fa <strong>hork\u00fa \u010dokol\u00e1du <\/strong>z plnotu\u010dn\u00e9ho mlieka v Starbucks<strong>&nbsp;(729 kcal) <\/strong>a po ve\u010deri nesm\u00fa ch\u00fdba\u0165 dve ob\u013e\u00faben\u00e9 vychladen\u00e9 <strong>12\u00b0 piv\u00e1 (500 kcal)<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre tieto n\u00e1poje takto prip\u00edsal <strong>2 129 kcal navy\u0161e <\/strong>do svojho denn\u00e9ho energetick\u00e9ho pr\u00edjmu. Len pre predstavu \u2013 ide o mno\u017estvo energie, ktor\u00e1 m\u00f4\u017ee priemernej \u017eene sta\u010di\u0165 na cel\u00fd de\u0148. A to sme e\u0161te ani nezapo\u010d\u00edtali pr\u00edjem z potrav\u00edn. Sna\u017ete sa preto stava\u0165 svoj pitn\u00fd re\u017eim na <strong>vode z vodovodu, ktor\u00e1 neobsahuje \u017eiadne kal\u00f3rie<\/strong>, je \u013eahko dostupn\u00e1, a navy\u0161e je celkovo lacnej\u0161ia ako spom\u00ednan\u00e9 kalorick\u00e9 n\u00e1poje. Pitn\u00fd re\u017eim si v\u0161ak m\u00f4\u017eete spestri\u0165 napr\u00edklad \u010dajom, ktor\u00fd si doslad\u00edte <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ochucovadla-a-sladidla\" target=\"_blank\" rel=\"noreferrer noopener\">bezkalorick\u00fdmi sladidlami<\/a>, \u010falej ho m\u00f4\u017eete o\u017eivi\u0165 perliv\u00fdmi miner\u00e1lkami alebo <strong>pr\u00e1\u0161kom na dochucovanie<\/strong> bez cukru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ko\u013eko kal\u00f3ri\u00ed maj\u00fa ob\u013e\u00faben\u00e9 alkoholick\u00e9 aj nealkoholick\u00e9 n\u00e1poje, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kde v\u0161ade striehnu tekut\u00e9 kal\u00f3rie a ako v\u00e1m tieto pr\u00e1zdne kal\u00f3rie br\u00e1nia v chudnut\u00ed<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/iStock-1319088455-1124x749.jpg\" alt=\"Pitn\u00fd re\u017eim postavte na vode\" class=\"wp-image-331249\" style=\"width:843px;height:562px\" title=\"Pitn\u00fd re\u017eim postavte na vode\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Pouzivajte_vhodnejsiu_velkost_kuchynskeho_riadu\"><\/span>9. Pou\u017e\u00edvajte vhodnej\u0161iu ve\u013ekos\u0165 kuchynsk\u00e9ho riadu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri serv\u00edrovan\u00ed jedla sa asi v\u00e4\u010d\u0161ina z n\u00e1s zameriava hlavne na to, \u010do si d\u00e1va na tanier. Napadlo v\u00e1m v\u0161ak aj to, ak\u00fd d\u00f4le\u017eit\u00fd je vlastne <strong>kuchynsk\u00fd riad, ktor\u00fd pou\u017e\u00edvate<\/strong>? Je ve\u013ek\u00fd rozdiel v tom, ako vyzer\u00e1 rovnak\u00e1 porcia na men\u0161om tanieri a naopak, na v\u00e4\u010d\u0161om. Dokonca aj v\u00fdskumy poukazuj\u00fa na to, \u017ee v porovnan\u00ed s rokom 1990 sa zv\u00e4\u010d\u0161ila <strong>ve\u013ekos\u0165 pou\u017e\u00edvan\u00fdch tanierov o 44 %<\/strong>. Rozdiel je aj v tom, ako vyzeral pln\u00fd tanier vtedy a ako vyzer\u00e1 dnes. Ruka v ruke s t\u00fdm potom id\u00fa aj v\u00e4\u010d\u0161ie porcie jedla, menej akt\u00edvny \u017eivotn\u00fd \u0161t\u00fdl, a n\u00e1rast obezity je na svete.<span class=\"tadv-color\" style=\"color: #ff6600\">&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>Ke\u010f u\u017e toto v\u0161etko vieme, po\u010fme sk\u00fasi\u0165 prekab\u00e1ti\u0165 svoju myse\u013e. <strong>Zaobstarajte si svoj men\u0161\u00ed tanier<\/strong>, z ktor\u00e9ho budete jes\u0165. Uvid\u00edte, \u017ee budete ma\u0165 po dojeden\u00ed lep\u0161\u00ed pocit, ako keby ste si nalo\u017eili len polovicu ve\u013ek\u00e9ho taniera. Podobn\u00e9 pravidlo m\u00f4\u017eete praktizova\u0165 aj pri dezertoch. K\u00fasok kol\u00e1\u010da si m\u00f4\u017eete da\u0165 <strong>napr\u00edklad na men\u0161iu pod\u0161\u00e1lku<\/strong>, aby ste op\u00e4\u0165 vytvorili il\u00faziu pln\u00e9ho taniera.<\/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\u00f4\u017eete vyu\u017ei\u0165 vo svoj prospech aj opa\u010dn\u00fdm sp\u00f4sobom. Ak chcete uspokoji\u0165 chu\u0165ov\u00e9 poh\u00e1riky aj myse\u013e poh\u00e1rom v\u00edna, op\u00e4\u0165 prisp\u00f4sobte ve\u013ekos\u0165. Namiesto poh\u00e1ra, do ktor\u00e9ho by sa vo\u0161la cel\u00e1 f\u013ea\u0161a, <strong>si<\/strong> <strong>pochlipk\u00e1vajte v\u00edno z degusta\u010dn\u00e9ho poh\u00e1ra, do ktor\u00e9ho sa pri naplnen\u00ed vojde maxim\u00e1lne 2 deci<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alebo m\u00e1te probl\u00e9m dodr\u017eiava\u0165 pitn\u00fd re\u017eim, preto\u017ee nezvl\u00e1dnete vypi\u0165 cel\u00fd poh\u00e1r vody? Sk\u00faste si vzia\u0165 v\u00e4\u010d\u0161iu n\u00e1dobu a nenaplni\u0165 ju cel\u00fa. A pokia\u013e v\u00e1m napr\u00edklad rob\u00ed probl\u00e9m jes\u0165 dos\u0165 zeleniny, dajte si svoju porciu naopak na v\u00e4\u010d\u0161\u00ed tanier. Na \u0148om to bude<strong> vyzera\u0165 ako mal\u00e9 mno\u017estvo, ktor\u00e9 zvl\u00e1dnete zjes\u0165<\/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, ako si zostavi\u0165 vyv\u00e1\u017een\u00fd pokrm a \u010do je zdrav\u00fd tanier, sa do\u010d\u00edtate viac v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/strong><\/a><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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/iStock-846068022-1124x749.jpg\" alt=\"Pou\u017e\u00edvajte vhodnej\u0161iu ve\u013ekos\u0165 kuchynsk\u00e9ho riadu\" class=\"wp-image-331263\" style=\"width:843px;height:562px\" title=\"Pou\u017e\u00edvajte vhodnej\u0161iu ve\u013ekos\u0165 kuchynsk\u00e9ho riadu\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Nepodcenujte_dolezitost_psychickej_pohody\"><\/span>10. Nepodce\u0148ujte d\u00f4le\u017eitos\u0165 psychickej pohody<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010das stresov\u00e9ho obdobia je stravovanie jednou z oblast\u00ed, kde sa tento probl\u00e9m za\u010dne r\u00fdchlo prejavova\u0165. Niektor\u00ed \u013eudia prest\u00e1vaj\u00fa jes\u0165 \u00faplne a po skon\u010den\u00ed stresu za\u010dn\u00fa tento deficit dojeda\u0165. In\u00ed <strong>naopak u\u017e pri strese h\u013eadaj\u00fa \u00fatechu v jedle<\/strong> a \u010dokol\u00e1dou, hranolkami, zmrzlinou alebo pizzou sa sna\u017eia aspo\u0148 <strong>chv\u00ed\u013ekovo vyvola\u0165 pocit \u0161\u0165astia<\/strong>. Obidve rie\u0161enia probl\u00e9mu s\u00fa nespr\u00e1vne a zrejme v\u00e1s nedoved\u00fa k udr\u017eate\u013enej \u0161t\u00edhlej postave.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj v strese sa preto sna\u017ete <strong>dodr\u017eiava\u0165 v jedle svoj doteraj\u0161\u00ed re\u017eim<\/strong>. Ide\u00e1lne si ka\u017ed\u00fa porciu nachystajte vopred do krabi\u010dky, aby ste mali jedlo v\u017edy poruke a <strong>nemuseli v\u00f4bec za\u0165a\u017eova\u0165 hlavu t\u00fdm, \u010do budete jes\u0165<\/strong>. \u00dasilie takto m\u00f4\u017eete investova\u0165 do odstr\u00e1nenia pr\u00ed\u010diny stresu.<\/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>So zn\u00ed\u017een\u00edm stresu v\u00e1m m\u00f4\u017ee \u010falej pom\u00f4c\u0165:&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0161port <\/li>\n\n\n\n<li>hudba<\/li>\n\n\n\n<li>\u010d\u00edtanie<\/li>\n\n\n\n<li>zapisovanie pocitov<\/li>\n\n\n\n<li>mindfulness <\/li>\n\n\n\n<li>\u010das str\u00e1ven\u00fd s bl\u00edzkymi<\/li>\n\n\n\n<li>suplementy \u2013 adaptog\u00e9ny, vitam\u00edny skupiny B, l-tean\u00edn, glyc\u00edn, hor\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>\u010eal\u0161ie \u00fa\u010dinn\u00e9 tipy, ako zato\u010di\u0165 so stresom, sa do\u010d\u00edtate v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/iStock-961846374-1124x750.jpg\" alt=\"Nepodce\u0148ujte d\u00f4le\u017eitos\u0165 psychickej pohody\" class=\"wp-image-331277\" style=\"width:843px;height:563px\" title=\"Nepodce\u0148ujte d\u00f4le\u017eitos\u0165 psychickej 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Dostatocne_spite\"><\/span>11. Dostato\u010dne spite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e1te pocit, \u017ee \u010d\u00edm menej sp\u00edte, t\u00fdm viac energie sp\u00e1lite? Nemus\u00ed to by\u0165 \u00faplne pravda. Schv\u00e1lne si sk\u00faste spomen\u00fa\u0165 na to, <strong>ako sa c\u00edtite, ke\u010f ponocujete a r\u00e1no skoro vst\u00e1vate<\/strong>. Zrejme ste unaven\u00ed a tento pocit sa sna\u017e\u00edte zahna\u0165 nejakou dobrotou na ra\u0148ajky, ide\u00e1lne bohatou na cukor a sladkou k\u00e1vou k tomu. Do ur\u010ditej miery maj\u00fa tieto chute a hlad na svedom\u00ed horm\u00f3ny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nedostatok sp\u00e1nku<\/a> m\u00f4\u017ee na\u0161e telo reagova\u0165 <strong>vy\u0161\u0161ou produkciou stresov\u00e9ho horm\u00f3nu kortizol<\/strong>. Takisto v\u0161ak doch\u00e1dza k<strong> zn\u00ed\u017eeniu hladiny horm\u00f3nu s\u00fdtosti (lept\u00edn)<\/strong>, no a naopak k<strong> zv\u00fd\u0161eniu hladiny horm\u00f3nu hladu (grel\u00edn)<\/strong>. N\u00e1sledne m\u00e1me tendenciu naklada\u0165 si v\u00e4\u010d\u0161ie porcie jedla a taktie\u017e siaha\u0165 po kalorickej\u0161\u00edch pokrmoch. Pre \u00fanavu sa navy\u0161e m\u00f4\u017eeme vyh\u00fdba\u0165 aktivit\u00e1m, ktor\u00e9 by sme inak brali ako samozrejmos\u0165. V kone\u010dnom d\u00f4sledku teda nedostatok sp\u00e1nku vedie sk\u00f4r k naberaniu hmotnosti ako k chudnutiu.<span class=\"tadv-color\" style=\"color: #ff6600\"> [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>Urobte si preto zo sp\u00e1nku prioritu a sna\u017ete sa, aby ste si ho ka\u017ed\u00fa noc dopriali<strong> 7 <\/strong>\u2013 <strong>9 hod\u00edn<\/strong>. Jeho pozit\u00edvny vplyv poc\u00edtite nielen pri chudnut\u00ed, ale aj v lep\u0161ej s\u00fastredenosti a \u010fal\u0161\u00edch str\u00e1nkach v\u00e1\u0161ho \u017eivota. A pokia\u013e sa chcete do\u010d\u00edta\u0165 viac tipov na to, <strong>ako sa kr\u00e1\u013eovsky vyspa\u0165<\/strong>, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako r\u00fdchlo zaspa\u0165? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nok<\/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_Skusajte_nove_potraviny_a_recepty\"><\/span>12. Sk\u00fa\u0161ajte nov\u00e9 potraviny a recepty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To, \u017ee ste sa rozhodli schudn\u00fa\u0165,<strong> neznamen\u00e1, \u017ee sa teraz mus\u00edte vzda\u0165 v\u0161etk\u00e9ho, \u010do m\u00e1te radi<\/strong>. \u010co tak da\u0165 \u0161ancu aj menej kalorick\u00fdm alternat\u00edvam va\u0161ich ob\u013e\u00faben\u00fdch jed\u00e1l?<\/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>Ak milujete pizzu, m\u00f4\u017eete sk\u00fasi\u0165 <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinova-pizza-500-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">prote\u00ednov\u00e9 cesto<\/a> a da\u0165 na\u0148 namiesto tu\u010dnej sal\u00e1my rad\u0161ej vysokopercentn\u00fa \u0161unku a zeleninu.<\/li>\n\n\n\n<li>Takisto stoja za vysk\u00fa\u0161anie napr\u00edklad <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ZERO cestoviny<\/a>, ktor\u00e9 dok\u00e1\u017eu v receptoch nahradi\u0165 cestoviny a <strong>v\u00fdrazne zn\u00ed\u017ei\u0165 kalorick\u00fa hodnotu jedla<\/strong>.<\/li>\n\n\n\n<li>Ako in\u0161pir\u00e1ciu m\u00f4\u017eete pou\u017ei\u0165 na\u0161e <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/\" target=\"_blank\" rel=\"noreferrer noopener\">fitness recepty<\/a>, kde n\u00e1jdete presn\u00e9 postupy, ako si pripravi\u0165 pokrmy nabit\u00e9 bielkovinami s ni\u017e\u0161ou kalorickou hodnotou. Ru\u010d\u00edme v\u00e1m za to, \u017ee si<strong> pochutn\u00e1te<\/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 preto chudnutie ako nejak\u00e9 obmedzovanie. Vn\u00edmajte ho sk\u00f4r ako pr\u00edle\u017eitos\u0165<strong> nau\u010di\u0165 sa vari\u0165 nov\u00e9 dobroty<\/strong>, ktor\u00e9 doplnia telu v\u0161etky potrebn\u00e9 \u017eiviny. Uvid\u00edte, \u017ee aj pe\u0148a\u017eenka v\u00e1m po\u010fakuje. Za u\u0161etren\u00e9 peniaze si potom m\u00f4\u017eete zaobstara\u0165 napr\u00edklad permanentku do fitka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete tipy na zdrav\u00e9 pe\u010denie, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-piect-zdravsie-nielen-na-vianoce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako piec\u0165 zdrav\u0161ie nielen na Vianoce?<\/strong><\/a> In\u0161pir\u00e1ciu na jedl\u00e1 do krabi\u010dky n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vzorov\u00fd jed\u00e1lni\u010dek a krabi\u010dkov\u00e1 di\u00e9ta na 2000 kcal<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/iStock-1215789577-1124x749.jpg\" alt=\"Sk\u00fa\u0161ajte nov\u00e9 potraviny a recepty\" class=\"wp-image-331291\" style=\"width:843px;height:562px\" title=\"Sk\u00fa\u0161ajte nov\u00e9 potraviny 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Sustredte_sa_na_jedlo\"><\/span>13. S\u00fastre\u010fte sa na jedlo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sn\u00e1\u010f u\u017e ka\u017ed\u00fd za\u017eil niekedy situ\u00e1ciu, \u017ee si otvoril vrecko \u010dipsov pri nap\u00ednavom filme a <strong>nevedome ho zjedol <\/strong>e\u0161te sk\u00f4r, ako sa dozvedel rozuzlenie cel\u00e9ho pr\u00edbehu. Pravdepodobne ste si t\u00fato dobrotu ani nevychutnali, a navy\u0161e ste do svojho denn\u00e9ho energetick\u00e9ho pr\u00edjmu pridali <strong>viac ako 500 kcal <\/strong>(energia, ktor\u00e1 m\u00f4\u017ee zodpoveda\u0165 priemern\u00e9mu obedu).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010clovek nie je, \u017eia\u013e, schopn\u00fd venova\u0165 pln\u00fa pozornos\u0165 dvom odli\u0161n\u00fdm aktivit\u00e1m \u2013 <strong>bu\u010f sa dok\u00e1\u017ee naplno <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>s\u00fastredi\u0165<\/strong><\/a><strong> na \u010dipsy, alebo na film<\/strong>. Bu\u010f v\u00e1m teda ute\u010d\u00fa detaily nap\u00ednav\u00e9ho deja alebo zjete jedlo bez vychutn\u00e1vania. Ke\u010f v\u0161ak viete, na akom princ\u00edpe funguje s\u00fastredenos\u0165, m\u00f4\u017eete to vyu\u017ei\u0165 vo svoj prospech. Zozn\u00e1mte sa teda s <strong>konceptom mindful eating<\/strong>, ktor\u00fd s\u00favis\u00ed s filozofiou 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>Ide o pr\u00edstup, ktor\u00fd sa <strong>zameriava na pr\u00edtomn\u00fd okamih a uvedomenie si svojich aktu\u00e1lnych pocitov, my\u0161lienok a telesn\u00fdch vnemov<\/strong>. Tieto praktiky m\u00f4\u017eeme prenies\u0165 aj do oblasti stravovania, a celkovo tak zlep\u0161i\u0165 svoje n\u00e1vyky. \u010ci u\u017e m\u00e1me pred sebou ak\u00fdko\u013evek pokrm, mali by sme mu <strong>venova\u0165 pln\u00fa pozornos\u0165<\/strong>. Vypn\u00fa\u0165 telev\u00edziu, odlo\u017ei\u0165 telef\u00f3n a vn\u00edma\u0165 len \u0161trukt\u00faru a chu\u0165 pokrmu. V\u010faka tomu budete jes\u0165 pomal\u0161ie, vedomej\u0161ie a nau\u010d\u00edte sa<strong> lep\u0161ie rozpozn\u00e1va\u0165 s\u00fdtos\u0165<\/strong>, \u010do v\u00e1m m\u00f4\u017ee zna\u010dne u\u013eah\u010di\u0165 chudnutie.<span class=\"tadv-color\" style=\"color: #ff6600\"> [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 koncepte mindful eating a jeho pozit\u00edvnom vplyve na zdravie sa dozviete viac v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>30-d\u0148ov\u00e1 v\u00fdzva, ktor\u00e1 v\u00e1m pom\u00f4\u017ee natrvalo schudn\u00fa\u0165 a spr\u00e1vne jes\u0165<\/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_doplnkami_stravy\"><\/span>14. Pom\u00f4\u017ete si doplnkami stravy&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na ceste do cie\u013ea, v tomto pr\u00edpade k \u0161t\u00edhlej\u0161ej postave, m\u00e1me tendenciu akosi prirodzene h\u013eada\u0165 skratky a \u010doko\u013evek, \u010do n\u00e1m to <strong>trochu u\u013eah\u010d\u00ed<\/strong>. Op\u00e4\u0165 v\u00e1s sklamem, \u017ee neexistuje \u017eiadny koktejl, ktor\u00fd by n\u00e1m cez noc vyk\u00fazlil \u0161t\u00edhlej\u0161iu postavu. Napriek tomu m\u00e1me nieko\u013eko <strong>praktick\u00fdch doplnkov<\/strong>, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 a dosiahnutie cie\u013ea trochu zjednodu\u0161i\u0165. Po\u010fme si ich predstavi\u0165.<\/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 aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Prote\u00edn<\/strong><\/a> \u2013 doplnok stravy, ktor\u00fd u\u017e niekedy sk\u00fasil sn\u00e1\u010f ka\u017ed\u00fd n\u00e1v\u0161tevn\u00edk fitka. Ide o skvel\u00fd sp\u00f4sob, ako do jed\u00e1lni\u010dka dosta\u0165 jednoducho viac bielkov\u00edn, a t\u00fdm<strong> zv\u00fd\u0161i\u0165 pocit s\u00fdtosti, zn\u00ed\u017ei\u0165 chu\u0165 na sladk\u00e9, prispie\u0165 k regener\u00e1cii, rastu a udr\u017eaniu svalovej hmoty<\/strong>.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vlaknina\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Vl\u00e1knina<\/strong><\/a> \u2013 d\u00f4le\u017eit\u00e1 zlo\u017eka stravy, ktor\u00e1 je <strong>nevyhnutn\u00e1 pre zdrav\u00e9 tr\u00e1venie<\/strong>. Dok\u00e1\u017ee navy\u0161e prispie\u0165 k <strong>vy\u0161\u0161iemu pocitu s\u00fdtosti<\/strong>. Okrem ovocia, zeleniny a celozrnn\u00fdch v\u00fdrobkov m\u00f4\u017eete jej pr\u00edjem zv\u00fd\u0161i\u0165 napr\u00edklad zaraden\u00edm <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">psyllia<\/a> \u010di <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/jablcna-vlaknina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jabl\u010dnej vl\u00e1kniny<\/a>. Za vysk\u00fa\u0161anie v\u0161ak stoj\u00ed napr\u00edklad aj rozpustn\u00e1 vl\u00e1knina <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">glukoman\u00e1n<\/a>, ktor\u00e1 na seba dok\u00e1\u017ee naviaza\u0165 50-kr\u00e1t viac vody, ako sama v\u00e1\u017ei. T\u00fdmto sp\u00f4sobom m\u00f4\u017ee <strong>pom\u00f4c\u0165 s navoden\u00edm s\u00fdtosti<\/strong>.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/appetite-control-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Appetite control<\/strong><\/a> \u2013 doplnok pre v\u0161etk\u00fdch, ktor\u00ed sa sna\u017eia schudn\u00fa\u0165 a <strong>z\u00e1pasia s neust\u00e1lym hladom a chu\u0165ami<\/strong>. Obsahuje pr\u00edrodn\u00fd spa\u013eova\u010d tuku HCA a extrakt z bielych faz\u00fa\u013e. Tie funguj\u00fa ako blok\u00e1tory sacharidov, v\u010faka \u010domu m\u00f4\u017eu pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 energetick\u00fd pr\u00edjem a chudn\u00fa\u0165. V zlo\u017een\u00ed v\u0161ak nech\u00fdba ani popul\u00e1rny jabl\u010dn\u00fd ocot \u010di <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/chromium-picolinate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">chr\u00f3m<\/a>, ktor\u00fd prispieva k <strong>spr\u00e1vnemu metabolizmu makro\u017eiv\u00edn<\/strong> a pom\u00e1ha tie\u017e s udr\u017ean\u00edm norm\u00e1lnej hladiny gluk\u00f3zy v krvi.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/33-spalovace-tukov\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Spa\u013eova\u010de tukov<\/strong><\/a> \u2013 l\u00e1tky, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 <strong>sp\u00e1li\u0165 o nie\u010do viac kal\u00f3ri\u00ed v pokoji aj po\u010das tr\u00e9ningu, a tak podpori\u0165 chudnutie<\/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>Aj ke\u010f v\u00e1m m\u00f4\u017eu doplnky stravy<strong> trochu u\u013eah\u010di\u0165 cestu k \u0161t\u00edhlej\u0161ej postave<\/strong>, ne\u010dakajte z\u00e1zraky. <strong>\u017diadna pilulka za v\u00e1s ten tr\u00e9ning proste neodcvi\u010d\u00ed <\/strong>ani nepriprav\u00ed zdrav\u00fd obed. To hlavn\u00e9 je jednoducho na v\u00e1s. O to v\u00e4\u010d\u0161iu rados\u0165 v\u0161ak budete ma\u0165 zo svojho v\u00fdsledku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o spa\u013eova\u010doch tuku a ich vplyvu na chudnutie, nemal by v\u00e1m ujs\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vybrat-a-pouzivat-ten-najucinnejsi-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako vybra\u0165 a pou\u017ei\u0165 ten naj\u00fa\u010dinnej\u0161\u00ed spa\u013eova\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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/IMG_8210-1124x749.jpg\" alt=\"U\u013eah\u010dite si chudnutie v\u010faka doplnkom stravy\" class=\"wp-image-331305\" style=\"width:843px;height:562px\" title=\"U\u013eah\u010dite si chudnutie v\u010faka doplnkom 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: 1124px) 100vw, 1124px\" \/><\/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\u00e1kom ide v\u0161etko lep\u0161ie. Sk\u00faste si preto n\u00e1js\u0165 niekoho,<strong> s k\u00fdm budete zdie\u013ea\u0165 svoj proces<\/strong>. M\u00f4\u017ee to by\u0165 partner, rodi\u010d alebo kamar\u00e1tka. Ide\u00e1lne je zveri\u0165 sa osobe, ktor\u00e1 ver\u00ed tomu, \u017ee to dok\u00e1\u017eete. Posledn\u00e9, \u010do chcete po\u010du\u0165, ke\u010f m\u00e1te kr\u00edzu, je: <strong>\u201eJa som ti hovoril, \u017ee to nezvl\u00e1dne\u0161, ka\u0161li na to.\u201d <\/strong>Rad\u0161ej si n\u00e1jdite niekoho, kto v\u00e1s zdvihne z gau\u010da a do fitka vyraz\u00ed tie\u017e, aby v\u00e1s podporil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokia\u013e vo svojom okol\u00ed nem\u00e1te nikoho, s k\u00fdm by ste chceli zdie\u013ea\u0165 svoje pocity, m\u00f4\u017eete sa <strong>prida\u0165 k r\u00f4znym online komunit\u00e1m<\/strong>, ktor\u00e9 sa vz\u00e1jomne podporuj\u00fa. Skvelou motiv\u00e1ciou m\u00f4\u017eu by\u0165 v\u0161ak aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zistit-ze-je-vas-online-trener-a-vyzivovy-poradca-zly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">osobn\u00ed tr\u00e9neri<\/a> \u010di nutri\u010dn\u00ed terapeuti, ktor\u00ed v\u00e1m z\u00e1rove\u0148 u\u013eah\u010dia za\u010diatky. Niekomu v\u0161ak m\u00f4\u017ee sta\u010di\u0165, ke\u010f bude zdie\u013ea\u0165 v\u00fdsledky so svojimi priate\u013emi v r\u00f4znych aplik\u00e1ci\u00e1ch. Je to len na v\u00e1s, pre ktor\u00fa mo\u017enos\u0165 sa rozhodnete, no v\u017edy je lep\u0161ie neby\u0165 na to s\u00e1m.<\/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_Nechcite_vsetko_hned\"><\/span>16. Nechcite v\u0161etko hne\u010f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Schv\u00e1lne sa zamyslite nad t\u00fdm,<strong> ako dlho ste postupne priberali a dostali sa do bodu, kde ste teraz<\/strong>. Asi sa to nestalo zo d\u0148a na de\u0148, \u017ee? Nem\u00f4\u017eete teda \u010daka\u0165, \u017ee sa va\u0161a postava zmen\u00ed na \u0161t\u00edhlu za noc. V\u0161etko m\u00e1 svoj \u010das a <strong>vy m\u00e1te cel\u00fd proces vo svojich ruk\u00e1ch<\/strong>. Na to myslite, ke\u010f pr\u00edde nejak\u00e9 poku\u0161enie.<\/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 dezerte prida\u0165 \u010fal\u0161ie dva k\u00fasky torty? Potom sa zamyslite nad t\u00fdm, \u010di v\u00e1m toto <strong>kr\u00e1tkodob\u00e9 pote\u0161enie stoj\u00ed za to, \u017ee sa vzdialite od svojho cie\u013ea<\/strong>. Je to len na v\u00e1s a va\u0161ich priorit\u00e1ch. V kone\u010dnom d\u00f4sledku v\u00e1m v\u0161ak ur\u010dite urob\u00ed v\u00e4\u010d\u0161iu rados\u0165, \u017ee m\u00e1te v p\u00e1se zase o tri centimetre menej, ako to, \u017ee ste si dali pred t\u00fd\u017ed\u0148om dobr\u00fa torti\u010dku.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/iStock-1141394587-1124x749.jpg\" alt=\"Udr\u017eujte si pozit\u00edvnu myse\u013e a zn\u00ed\u017ete stres\" class=\"wp-image-331319\" style=\"width:843px;height:562px\" title=\"Udr\u017eujte si pozit\u00edvnu myse\u013e a zn\u00ed\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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chudnutie nemus\u00ed by\u0165 tak\u00e9 n\u00e1ro\u010dn\u00e9, ako si mysl\u00edte. Mnohokr\u00e1t je <strong>naj\u0165a\u017e\u0161ie n\u00e1js\u0165 odhodlanie a za\u010da\u0165<\/strong>. Pokia\u013e neprestrel\u00edte \u0161tart a nebudete robi\u0165 hne\u010f mnoho ve\u013ek\u00fdch zmien, uvid\u00edte, \u017ee to p\u00f4jde. Berte oh\u013ead na svoj \u0161tartovac\u00ed bod a nesna\u017ete sa by\u0165 zo d\u0148a na de\u0148 perfektn\u00ed. Naopak do svojho \u017eivota <strong>pomaly<\/strong> <strong>zara\u010fujte nen\u00e1padn\u00e9 zmeny, ktor\u00e9 si postupne osvoj\u00edte<\/strong>. A ke\u010f sa o nieko\u013eko mesiacov obzriete za svojou cestou, sami budete prekvapen\u00ed, ako v\u00fdrazne sa zmenil v\u00e1\u0161 \u017eivot. A vlastne to ani nebolo tak\u00e9 \u0165a\u017ek\u00e9. Obr\u0148te sa preto trpezlivos\u0165ou a verte, \u017ee tentokr\u00e1t to u\u017e skuto\u010dne dok\u00e1\u017eete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te medzi svojimi priate\u013emi niekoho, kto by chcel tento rok kone\u010dne schudn\u00fa\u0165 natrvalo? Zdie\u013eajte s n\u00edm \u010dl\u00e1nok a u\u013eah\u010dite mu jeho cestu k cie\u013eu.&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 ste sa schudn\u00fa\u0165 v novom roku? Vyhnite sa detoxom a drastick\u00fdm di\u00e9tam. M\u00e1me pre v\u00e1s jednoduch\u00fd n\u00e1vod, s ktor\u00fdm to dok\u00e1\u017ee \u00faplne ka\u017ed\u00fd. <\/p>\n","protected":false},"author":100,"featured_media":331345,"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":[2],"tags":[6046,6067,6118,6117],"filter_section":[],"filter_attribute":[13039,13877],"class_list":{"0":"post-333215","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-dieta","10":"tag-telesny-tuk","11":"tag-vaha","12":"filter_attribute-potraviny-a-doplnky","13":"filter_attribute-sport-a-cvicenie-pri-chudnuti","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jednoduch\u00fd n\u00e1vod na chudnutie nielen po Vianociach - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako schudn\u00fa\u0165 po Vianociach? 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