{"id":353154,"date":"2022-12-08T14:50:00","date_gmt":"2022-12-08T13:50:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=353154"},"modified":"2022-12-08T14:45:29","modified_gmt":"2022-12-08T13:45:29","slug":"hizhatsz-ot-kilot-karacsony-alatt","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/hizhatsz-ot-kilot-karacsony-alatt\/","title":{"rendered":"H\u00edzhatsz \u00f6t kil\u00f3t kar\u00e1csony alatt?"},"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.hu\/blog\/hizhatsz-ot-kilot-karacsony-alatt\/#Miert_hizol_az_unnepek_alatt\" title=\"Mi\u00e9rt h\u00edzol az \u00fcnnepek alatt?\">Mi\u00e9rt h\u00edzol az \u00fcnnepek alatt?<\/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.hu\/blog\/hizhatsz-ot-kilot-karacsony-alatt\/#Lehet-e_hizni_ot_vagy_tobb_kilogrammot_karacsony_es_szilveszter_alatt\" title=\"Lehet-e h\u00edzni \u00f6t vagy t\u00f6bb kilogrammot kar\u00e1csony \u00e9s szilveszter alatt?\">Lehet-e h\u00edzni \u00f6t vagy t\u00f6bb kilogrammot kar\u00e1csony \u00e9s szilveszter alatt?<\/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.hu\/blog\/hizhatsz-ot-kilot-karacsony-alatt\/#Mennyi_a_realis_sulygyarapodas_karacsonykor\" title=\"Mennyi a re\u00e1lis s\u00falygyarapod\u00e1s kar\u00e1csonykor?\">Mennyi a re\u00e1lis s\u00falygyarapod\u00e1s kar\u00e1csonykor?<\/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.hu\/blog\/hizhatsz-ot-kilot-karacsony-alatt\/#Hogyan_lehetseges_hogy_valaki_felszedett_plusz_5_kg-ot_az_unnepek_alatt\" title=\"Hogyan lehets\u00e9ges, hogy valaki felszedett plusz 5 kg-ot az \u00fcnnepek alatt?\">Hogyan lehets\u00e9ges, hogy valaki felszedett plusz 5 kg-ot az \u00fcnnepek alatt?<\/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.hu\/blog\/hizhatsz-ot-kilot-karacsony-alatt\/#Ujevi_dietakba_es_meregtelenitesekbe_kell_kezdened\" title=\"\u00daj\u00e9vi di\u00e9t\u00e1kba \u00e9s m\u00e9regtelen\u00edt\u00e9sekbe kell kezdened?\">\u00daj\u00e9vi di\u00e9t\u00e1kba \u00e9s m\u00e9regtelen\u00edt\u00e9sekbe kell kezdened?<\/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.hu\/blog\/hizhatsz-ot-kilot-karacsony-alatt\/#Mennyi_ido_alatt_egeted_el_azt_az_ot_kilo_zsirt_amit_karacsony_alatt_nem_hiztal\" title=\"Mennyi id\u0151 alatt \u00e9geted el azt az \u00f6t kil\u00f3 zs\u00edrt, amit kar\u00e1csony alatt (nem) h\u00edzt\u00e1l?\">Mennyi id\u0151 alatt \u00e9geted el azt az \u00f6t kil\u00f3 zs\u00edrt, amit kar\u00e1csony alatt (nem) h\u00edzt\u00e1l?<\/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.hu\/blog\/hizhatsz-ot-kilot-karacsony-alatt\/#Mit_jegyezz_meg\" title=\"Mit jegyezz meg?\">Mit jegyezz meg?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A kar\u00e1csonyhoz \u00f3hatatlanul hozz\u00e1tartozik a szeretteinkkel elt\u00f6lt\u00f6tt id\u0151 is, amikor egy\u00fctt \u00e9lvezhetj\u00fck a sz\u00e9p pillanatokat, bele\u00e9rtve a j\u00f3 \u00e9teleket \u00e9s italokat. Mindezek a t\u00e1rsadalmi \u00e9s \u00fcnnepi esem\u00e9nyek sokszor szinte csak err\u0151l sz\u00f3lnak. Sokan szenvednek azt\u00e1n \u00e9s teljesen lefagynak, mert nem tudnak d\u00f6nteni. M\u00e1r advent els\u0151 vas\u00e1rnapj\u00e1t\u00f3l kezdve olyan k\u00e9rd\u00e9sek mer\u00fclnek fel benn\u00fck, mint \u201eMeg\u00e9ri megenni azt a sok \u00e9dess\u00e9get \u00e9s a t\u00f6bbi kal\u00f3riad\u00fas \u00e9telt? T\u00f6nkre fogom tenni az alakomat n\u00e9h\u00e1ny nap alatt, amelyet egy \u00e9vnyi er\u0151fesz\u00edt\u00e9ssel \u00e9rtem el?\u201d<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Val\u00f3ban ennyit kell agg\u00f3dni \u00e9s megpr\u00f3b\u00e1lni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-egeszsegesebb-a-karacsonyi-sutes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">di\u00e9t\u00e1sabb v\u00e1ltozatban<\/a>&nbsp;elk\u00e9sz\u00edteni azokat a finom \u00e9teleket? Vagy nyugodt sz\u00edvvel h\u00f3dolhatunk a klasszikusoknak? Mindenhol azt \u00edrj\u00e1k, hogy van, aki 5 kg-n\u00e1l t\u00f6bbet is h\u00edzik kar\u00e1csonykor. De ez igaz? A legt\u00f6bb esetben azonban a val\u00f3s\u00e1g n\u00e9mileg m\u00e1s \u00e9s m\u00e1shogy sz\u00f3l a t\u00f6rt\u00e9net.<\/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=\"Miert_hizol_az_unnepek_alatt\"><\/span>Mi\u00e9rt h\u00edzol az \u00fcnnepek alatt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az els\u0151 kar\u00e1csonyi dekor\u00e1ci\u00f3kat l\u00e1tva az emberek gyakran p\u00e1nikba esnek, hogy m\u00e9g nem vett\u00e9k meg az aj\u00e1nd\u00e9kokat \u00e9s nem lesz el\u00e9g idej\u00fck mindenre. De ezut\u00e1n bek\u00f6sz\u00f6nt a tipikusan laza, \u00fcnnepi hangulat. N\u00e9h\u00e1ny napra (n\u00e9ha h\u00e9tre is) <strong> teljesen m\u00e1s \u00fczemm\u00f3dba kapcsolsz, mint amit eg\u00e9sz \u00e9vben megszokt\u00e1l.<\/strong> Sokkal t\u00f6bb id\u0151t t\u00f6ltesz a csal\u00e1doddal \u00e9s a bar\u00e1taiddal, ami nem megy an\u00e9lk\u00fcl, hogy meg ne k\u00f3stoln\u00e1l mindenf\u00e9le finoms\u00e1gokat, amik az asztalon tal\u00e1lhat\u00f3k.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00f6bb cukros \u00e9s zs\u00edros \u00e9teleket \u00e9s \u00f6sszess\u00e9g\u00e9ben nagyobb adagokat eszel. Id\u0151nk\u00e9nt m\u00e9g egy b\u00f6gre forralt bort, egy poh\u00e1r prosecco-t vagy bort is megiszol. Ha emellett kevesebbet is edzesz, mert a sok buli \u00e9s kar\u00e1csonyi k\u00e9sz\u00fcl\u0151d\u00e9s miatt nincs id\u0151 a megfelel\u0151 edz\u00e9sre, k\u00f6nnyen h\u00edzhatsz. <strong>N\u00e9h\u00e1ny napra kal\u00f3riat\u00f6bbletbe ker\u00fclsz<\/strong>, ahol az energiabeviteled j\u00f3val meghaladja az energiafelhaszn\u00e1l\u00e1sodat. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-1124x748.jpg\" alt=\"Mi\u00e9rt h\u00edzunk kar\u00e1csony alatt?\" class=\"wp-image-319487\" width=\"843\" height=\"561\" title=\"Mi\u00e9rt h\u00edzunk kar\u00e1csony alatt?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-2048x1364.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/unnamed-2020-12-21T105446.968-scaled-e1639754817702-768x511.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lehet-e_hizni_ot_vagy_tobb_kilogrammot_karacsony_es_szilveszter_alatt\"><\/span>Lehet-e h\u00edzni \u00f6t vagy t\u00f6bb kilogrammot kar\u00e1csony \u00e9s szilveszter alatt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sokan felk\u00e9sz\u00fclnek arra, hogy az \u00fcnnepek alatt felszednek n\u00e9h\u00e1ny kil\u00f3t, majd \u00faj\u00e9v ut\u00e1n megpr\u00f3b\u00e1lj\u00e1k azt leadni. Gyakran agg\u00f3dnak, hogy ez\u00fattal t\u00fal sok kil\u00f3r\u00f3l lesz sz\u00f3, p\u00e9ld\u00e1ul \u00f6t kil\u00f3r\u00f3l, amivel a n\u0151i magazinok k\u00fcl\u00f6nf\u00e9le \u00e9letm\u00f3dcikkei fenyegetnek. Elgondolkozt\u00e1l m\u00e1r azon, hogy t\u00e9nyleg fel lehet-e h\u00edzni n\u00e9h\u00e1ny kil\u00f3t mind\u00f6ssze nyolc nap alatt (december 24 \u00e9s 31 k\u00f6z\u00f6tt)? <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sz\u00e1m\u00edtsuk ki, hogy mennyi energi\u00e1t kellene elfogyasztanunk \u00f6t kilogramm zs\u00edrhoz. Egy kilogramm zs\u00edr k\u00f6r\u00fclbel\u00fcl 7700 kcal-nak megfelel\u0151 energi\u00e1t tartalmaz. Ezt a sz\u00e1mot megszorozzuk \u00f6ttel, \u00e9s tekint\u00e9lyes 38 500 kcal-t kapunk. Ez az az <strong>energiamennyis\u00e9g, amelyet el kellene fogyasztanod a fenntart\u00f3 bevitelen fel\u00fcl ahhoz, hogy a \u00f6t kil\u00f3 zs\u00edrt h\u00edzz<\/strong>. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Elm\u00e9letileg ez <strong>nyolc napon \u00e1t 4800 kcal napi energiabevitel n\u00f6veked\u00e9st<\/strong> jelentene. A legt\u00f6bb ember 2000 \u00e9s 3000 kcal k\u00f6z\u00f6tti mennyis\u00e9get visz be a tests\u00faly\u00e1nak fenntart\u00e1s\u00e1hoz. Teh\u00e1t naponta 6800-7800 kcal-t kellene bevinni\u00fck. Ez nagy feladat, mert ez egy akkora bevitel, amelyet m\u00e9g a hivat\u00e1sos sportol\u00f3k sem teljes\u00edtenek gyakran. Ennyi kal\u00f3ri\u00e1t egy nap alatt bevinni m\u00e9g a kar\u00e1csonyi finoms\u00e1gok legnagyobb szerelmeseinek sem k\u00f6nny\u0171. Csak hogy el tudd k\u00e9pzelni, t\u00f6bb mint 7 kg kekszet, nyal\u00f3kot, csokol\u00e1d\u00e9t, f\u00e1nkot vagy fagylaltot kellene megenned ezalatt a nyolc nap alatt \u00f6sszesen. Val\u00f3sz\u00edn\u0171leg nem eszel meg ennyi kal\u00f3ri\u00e1t azaz \u00e9telt az \u00fcnnepek alatt, \u00edgy biztosan nem kell att\u00f3l tartanod, hogy ennyi zs\u00edrt szedsz fel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K\u00edv\u00e1ncsi vagy, hogy hogyan teheted k\u00f6nnyedebb\u00e9 a kar\u00e1csonyi men\u00fct? Olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-hogyan-keruljuk-el-a-hizast-karacsony-alatt\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 tipp, hogy hogyan ne h\u00edzzunk kar\u00e1csony alatt.<\/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=\"Mennyi_a_realis_sulygyarapodas_karacsonykor\"><\/span>Mennyi a re\u00e1lis s\u00falygyarapod\u00e1s kar\u00e1csonykor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A legt\u00f6bb\u00fcnkn\u00e9l a testzs\u00edr mennyis\u00e9ge az \u00fcnnepek el\u0151tt \u00e9s ut\u00e1n val\u00f3sz\u00edn\u0171leg nem sokban k\u00fcl\u00f6nb\u00f6zik. El\u0151fordulhat, hogy az \u00fcnnepi id\u0151szakban 1000-2000 kcal-val t\u00f6bbet eszel \u00e9s iszol a szok\u00e1sosn\u00e1l. De nem kell ebb\u0151l nagy \u00fcgyet csin\u00e1lni. <strong>Az \u00fcnnepek ut\u00e1n val\u00f3sz\u00edn\u0171leg visszat\u00e9rsz a megszokott rutinodhoz \u00e9s \u00e9trendedhez, ezut\u00e1n pedig minden \u00fajra kiegyenl\u00edt\u0151dik.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tudom\u00e1ny is egy\u00e9rtelm\u0171 v\u00e1laszt ad erre a k\u00e9rd\u00e9sre. A t\u00e9m\u00e1val foglalkoz\u00f3 tanulm\u00e1nyok szerint <strong>a fejlett orsz\u00e1gokban a legt\u00f6bb ember \u00e1tlagosan 0,5-1 kg-ot h\u00edzik az \u00fcnnepek alatt<\/strong>. Az eredm\u00e9nyek szerint a nagyobb s\u00falygyarapod\u00e1s jellemz\u0151en a t\u00fals\u00falyos vagy elh\u00edzott emberekn\u00e9l fordul el\u0151. Eset\u00fckben ez az \u00fcnnepi lakom\u00e1kn\u00e1l nagyobb \u00f3vatoss\u00e1gra van sz\u00fcks\u00e9g. <span style=\"color: #ff6600\">[3-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha mindezek ellen\u00e9re a m\u00e9rleg azt mutatja, hogy az \u00fcnnepek ut\u00e1n p\u00e1r kil\u00f3val t\u00f6bbet nyomsz, akkor nagyon val\u00f3sz\u00edn\u0171, hogy nem tiszta zs\u00edrr\u00f3l van sz\u00f3. A szervezet a sz\u00e9nhidr\u00e1tot izom- \u00e9s m\u00e1jglikog\u00e9n form\u00e1j\u00e1ban t\u00e1rolja. R\u00e1ad\u00e1sul minden gramm glikog\u00e9n k\u00f6r\u00fclbel\u00fcl h\u00e1rom gramm v\u00edzhez k\u00f6t\u0151dik, amely t\u00f6bbnyire az izmokban rakt\u00e1roz\u00f3dik el. Ezenk\u00edv\u00fcl a megn\u00f6vekedett s\u00f3bevitel chipsek \u00e9s egy\u00e9b s\u00f3s finoms\u00e1gok form\u00e1j\u00e1ban&nbsp;<strong>nagyobb v\u00edzvisszatart\u00e1st<\/strong> okozhat. A megn\u00f6vekedett s\u00falyban azonban a nagyobb b\u00e9ltartalom is szerepet j\u00e1tszhat. Mindez n\u00e9h\u00e1ny napon bel\u00fcl normaliz\u00e1l\u00f3dik, amikor ism\u00e9t <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/milyen-az-egeszseges-taplalkozas-es-hogyan-tanuljunk-meg-egeszsegesen-etkezni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">eg\u00e9szs\u00e9gesen fogsz \u00e9tkezni<\/a>. <span style=\"color: #ff6600\">[<\/span><span class=\"tadv-color\" style=\"color: #ff6600\">6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A k\u00f6vetkez\u0151 cikk\u00fcnkben arr\u00f3l olvashatsz, hogy mi okozhat m\u00e9g s\u00falygyarapod\u00e1st: <a href=\"https:\/\/gymbeam.hu\/blog\/miert-mutat-a-merleg-magasabb-szamot-es-az-miert-nem-zsirt-jelent\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Mi\u00e9rt mutat magasabb sz\u00e1mot a m\u00e9rleg \u00e9s mi\u00e9rt nem zs\u00edrr\u00f3l van sz\u00f3?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-1124x749.jpg\" alt=\"H\u00e1ny kil\u00f3 zs\u00edrt h\u00edzhatsz kar\u00e1csony alatt?\" class=\"wp-image-319501\" width=\"843\" height=\"562\" title=\"H\u00e1ny kil\u00f3 zs\u00edrt h\u00edzhatsz kar\u00e1csony alatt?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-525938135-scaled-e1639755236398-768x512.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_lehetseges_hogy_valaki_felszedett_plusz_5_kg-ot_az_unnepek_alatt\"><\/span>Hogyan lehets\u00e9ges, hogy valaki felszedett plusz 5 kg-ot az \u00fcnnepek alatt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha valakinek m\u00e9gis siker\u00fcl felszednie \u00f6t kilogrammot vagy m\u00e9g t\u00f6bbet, az\u00e9rt nem csak a kar\u00e1csonyi \u00fcnnepek okolhat\u00f3k, hanem val\u00f3sz\u00edn\u0171leg az elm\u00falt h\u00f3napokban folytatott \u00e9letm\u00f3dj\u00e1nak k\u00f6sz\u00f6nhet\u0151. El\u0151sz\u00f6r is k\u00f6ztudott, hogy az emberek&nbsp;<strong>\u0151sszel \u00e9s t\u00e9len<\/strong> gyakran <strong>kev\u00e9sb\u00e9 akt\u00edvak<\/strong>. T\u00f6bb id\u0151t t\u00f6lt\u00fcnk otthonunk k\u00e9nyelm\u00e9ben pihen\u00e9ssel, mint a szabadban s\u00e9t\u00e1lva, ker\u00e9kp\u00e1rozva vagy az edz\u0151teremben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ilyenkor <strong>nagyobb \u00e9tv\u00e1gyad is lehet a zs\u00edrosabb \u00e9s kal\u00f3riad\u00fasabb \u00e9telek ir\u00e1nt<\/strong>, amelyeket a k\u00e9nyelem \u00e9s az el\u00e9gedetts\u00e9g \u00e9rz\u00e9s\u00e9vel t\u00e1rs\u00edthatsz. Ha id\u0151nk\u00e9nt valamilyen alkoholt is kortyolgatsz mell\u00e9, az m\u00e1r garant\u00e1lt recept a s\u00falygyarapod\u00e1shoz. Nincs \u00e9rtelme teh\u00e1t csak azzal foglalkozni, amit n\u00e9h\u00e1ny \u00fcnnepi napon csin\u00e1lsz, hanem ink\u00e1bb az \u00e9v t\u00falnyom\u00f3 r\u00e9sz\u00e9ben uralkod\u00f3 szok\u00e1saiddal foglalkozni. <span 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ujevi_dietakba_es_meregtelenitesekbe_kell_kezdened\"><\/span>\u00daj\u00e9vi di\u00e9t\u00e1kba \u00e9s m\u00e9regtelen\u00edt\u00e9sekbe kell kezdened?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A sportol\u00f3knak \u00e9s m\u00e1s, eg\u00e9szs\u00e9ges \u00e9letm\u00f3dot kedvel\u0151knek \u00e1ltal\u00e1ban el\u00e9g, ha az \u00fcnnepek ut\u00e1n visszat\u00e9rnek a megszokott rutinjukhoz. Hozz\u00e1 vannak szokva a rendszeres testmozg\u00e1shoz \u00e9s nagyobb val\u00f3sz\u00edn\u0171s\u00e9ggel esznek kiegyens\u00falyozott \u00e9teleket. <strong>Ennek eredm\u00e9nyek\u00e9nt fokozatosan visszanyerik a norm\u00e1l tests\u00falyukat an\u00e9lk\u00fcl, hogy szigor\u00fa di\u00e9t\u00e1t kellene k\u00f6vetni\u00fck.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sokan szigor\u00fa di\u00e9t\u00e1kat, b\u00f6jt\u00f6ket \u00e9s k\u00fcl\u00f6nf\u00e9le <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/detoxikacio-megvaltoztatja-az-eleted\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">m\u00e9regtelen\u00edt\u00e9seket <\/a> tartanak az \u00faj\u00e9v ut\u00e1n. Ebben az id\u0151szakban gyakran hajtja \u0151ket a b\u0171ntudat amiatt, hogy mit ettek \u00e9s ittak az \u00fcnnepek alatt. A legnagyobb hajt\u00f3er\u0151 azonban a gyors eredm\u00e9nyek elk\u00e9pzel\u00e9se. <strong>Ez a reakci\u00f3 azonban messze nem ide\u00e1lis. \u00c1ltal\u00e1ban az \u00e9hez\u00e9s \u00e9s a t\u00falev\u00e9s v\u00e1ltakoz\u00e1s\u00e1hoz vezet.<\/strong> M\u00e1sr\u00e9szt az sem j\u00f3, ha a plusz kil\u00f3kat teljesen figyelmen k\u00edv\u00fcl hagyod \u00e9s csak \u00e9vek m\u00falt\u00e1n kezdesz foglalkozni vel\u00fck<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sokkal egyszer\u0171bb \u00e9s fenntarthat\u00f3bb be\u00e1ll\u00edtani a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kal\u00f3riadeficitet<\/strong><\/a> az<strong>&nbsp;online&nbsp;<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/online-energiabevitel-es-makrotapanyag-szamologep\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kal\u00f3riakalkul\u00e1torunk<\/strong><\/a> seg\u00edts\u00e9g\u00e9vel, amellyel k\u00f6nnyed\u00e9n \u00f6ssze\u00e1ll\u00edthatod az \u00e9trendedet. A kal\u00f3riadeficit a rendszeres testmozg\u00e1ssal kombin\u00e1lva garant\u00e1lja a fokozatos \u00e9s nem agressz\u00edv fogy\u00e1st.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A k\u00f6vetkez\u0151 cikk\u00fcnkb\u0151l megtudhatod, hogy hogyan \u00e1ll\u00edthatod be a kal\u00f3riadeficitet: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/egyszeru-utmutato-hogyan-szamold-a-kaloriakat-es-erd-el-a-celjaid\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Egyszer\u0171 \u00fatmutat\u00f3 a kal\u00f3ri\u00e1k sz\u00e1ml\u00e1l\u00e1s\u00e1hoz, hogy el\u00e9rd a c\u00e9lodat.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/image00005-1124x750.jpeg\" alt=\"Hogyan fogyjunk le kar\u00e1csony ut\u00e1n?\" class=\"wp-image-319516\" width=\"843\" height=\"563\" title=\"Hogyan fogyjunk le kar\u00e1csony ut\u00e1n?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00005-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00005-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00005-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00005-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mennyi_ido_alatt_egeted_el_azt_az_ot_kilo_zsirt_amit_karacsony_alatt_nem_hiztal\"><\/span>Mennyi id\u0151 alatt \u00e9geted el azt az \u00f6t kil\u00f3 zs\u00edrt, amit kar\u00e1csony alatt (nem) h\u00edzt\u00e1l?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A sport \u00e9s tulajdonk\u00e9ppen minden fizikai tev\u00e9kenys\u00e9g ide\u00e1lis m\u00f3dja a kal\u00f3ri\u00e1k el\u00e9get\u00e9s\u00e9nek \u00e9s a fogy\u00e1s felgyors\u00edt\u00e1s\u00e1nak. Ennek k\u00f6sz\u00f6nhet\u0151en <strong>nincs sz\u00fcks\u00e9g az elfogyasztott \u00e9telek mennyis\u00e9g\u00e9nek dr\u00e1mai cs\u00f6kkent\u00e9s\u00e9re<\/strong>. Ugyanakkor a sporttev\u00e9kenys\u00e9g r\u00e9v\u00e9n <strong>a kondidon \u00e9s megjelen\u00e9seden is dolgozol<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9l el\u00e9getni egy felesleges kil\u00f3 zs\u00edrt, k\u00fcl\u00f6n\u00f6sen sportol\u00e1s k\u00f6zben, akkor \u00e9rdemes tudni, hogy ez mennyi ideig tart. Ahogy fentebb is eml\u00edtett\u00fck, ahhoz, hogy megszabadulj 5 kil\u00f3 zs\u00edrt\u00f3l, 38 500 kcal energi\u00e1t kell el\u00e9getned. H\u00e1ny \u00f3r\u00e1t kell ehhez s\u00e9t\u00e1lnod, futnod vagy \u00fasznod?  \n<\/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\">Mennyi id\u0151 alatt \u00e9get el 5 kg zs\u00edrt egy \u00e1tlagos 65 kg-os n\u0151 \u00e9s egy 80 kg-os f\u00e9rfi?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Testmozg\u00e1s<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Egy 65 kg-os n\u0151 energiafelhaszn\u00e1l\u00e1sa \u00f3r\u00e1nk\u00e9nt<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Mennyi id\u0151 alatt \u00e9get el egy 65 kg-os n\u0151 5 kg zs\u00edrt?<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Egy 80 kg-os f\u00e9rfi energiafelhaszn\u00e1l\u00e1sa \u00f3r\u00e1nk\u00e9nt<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Mennyi id\u0151 alatt \u00e9get el egy 80 kg-os f\u00e9rfi 5 kg zs\u00edrt?<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Gyors s\u00e9ta s\u00edk terepen 5,6 km\/h \u00e1tlagsebess\u00e9ggel<\/td><td class=\"has-text-align-center\" data-align=\"center\">280 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">137 \u00f3ra \u00e9s 30 perc<\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">111 \u00f3ra \u00e9s 54 perc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gyors\u00fasz\u00e1s enyhe vagy k\u00f6zepes intenzit\u00e1ssal  \t<\/td><td class=\"has-text-align-center\" data-align=\"center\">377 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 \u00f3ra \u00e9s 6 perc<\/td><td class=\"has-text-align-center\" data-align=\"center\">464 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">82 \u00f3ra \u00e9s 54 perc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Szobaker\u00e9kp\u00e1roz\u00e1s k\u00f6zepes vagy magas intenzit\u00e1ssal<\/td><td class=\"has-text-align-center\" data-align=\"center\">442 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">87 \u00f3ra \u00e9s 6 perc<\/td><td class=\"has-text-align-center\" data-align=\"center\">544 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 \u00f3ra \u00e9s 42 perc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Saj\u00e1t tests\u00fallyal v\u00e9gzett HIIT edz\u00e9s<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">74 \u00f3ra<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u00f3ra \u00e9s 6 perc<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fut\u00e1s 8 km\/h \u00e1tlagsebess\u00e9ggel<\/td><td class=\"has-text-align-center\" data-align=\"center\">540 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71 \u00f3ra \u00e9s 12 perc<\/td><td class=\"has-text-align-center\" data-align=\"center\">664 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 \u00f3ra&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>A t\u00e1bl\u00e1zatot eln\u00e9zve kicsit megijedhetsz att\u00f3l, hogy h\u00e1ny \u00f3r\u00e1t kell egy adott tev\u00e9kenys\u00e9ggel t\u00f6ltened. Ne feledd azonban, hogy ezek az \u00e9rt\u00e9kek csak \u00e1tlagosak \u00e9s a tev\u00e9kenys\u00e9gek intenzit\u00e1sa, a szem\u00e9ly \u00e9letkora, fizikai \u00e1llapota, valamint a tests\u00falya \u00e9s a testmozg\u00e1ssal elt\u00f6lt\u00f6tt id\u0151 is befoly\u00e1solja.\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha ezeket a sz\u00e1mokat \u00e1t\u00fclteted a<strong> mindennapi \u00e9letbe, r\u00e1 fogsz j\u00f6nni, hogy a helyzet nem olyan dr\u00e1mai, mint amilyennek l\u00e1tszik<\/strong>. Ha 65 kg-os n\u0151 vagy \u00e9s hetente n\u00e9gyszer harminc percet futsz, akkor k\u00f6r\u00fclbel\u00fcl nyolc \u00e9s f\u00e9l h\u00f3nap alatt vesz\u00edtesz el 5 kg zs\u00edrt. Ez az \u00e9trend vagy m\u00e1s tev\u00e9kenys\u00e9gek m\u00f3dos\u00edt\u00e1sa n\u00e9lk\u00fcl t\u00f6rt\u00e9nik. Ha ehhez hozz\u00e1adod p\u00e9ld\u00e1ul a heti k\u00e9tszeri er\u0151s\u00edt\u0151 edz\u00e9st \u00e9s enyh\u00e9n cs\u00f6kkented az energiabeviteledet, akkor sokkal gyorsabban peregnek le a kil\u00f3k. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudod, mennyi id\u0151 alatt \u00e9gethetsz el egy kilogramm zs\u00edrt t\u00e9li sportokkal? Ha \u00e9rdekel, akkor olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-veszitsunk-el-egy-kilogramm-zsirt-es-ez-valojaban-mennyi-energiat-rejt\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan szabadulhatsz meg egy kilogramm zs\u00edrt\u00f3l \u00e9s mennyi energia rejt\u0151zik t\u00e9nylegesen benne?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/image00046__-1124x749.jpeg\" alt=\"Hogyan fogyhatsz le 5 kil\u00f3 zs\u00edrt gyorsan?\" class=\"wp-image-319542\" width=\"843\" height=\"562\" title=\"Hogyan fogyhatsz le 5 kil\u00f3 zs\u00edrt gyorsan?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00046__-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00046__-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00046__-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/image00046__-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_jegyezz_meg\"><\/span>Mit jegyezz meg?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha az \u00fcnnepek alatt nem tervezel r\u00e9szt venni egy t\u00f6bbnapos \u00e9dess\u00e9g \u00e9s r\u00e1ntott h\u00fas ev\u0151 maratonon, akkor nem kell att\u00f3l tartanod, hogy sokat fogsz h\u00edzni. Nem sz\u00fcks\u00e9ges minden \u00e9telt k\u00f6nnyebb, kal\u00f3riaszeg\u00e9nyebb v\u00e1ltozatban elk\u00e9sz\u00edteni. <strong>Nyugodtan engedd \u00e1t magad az \u00e9lvezeteknek \u00e9s fogyaszd, amihez kedved van<\/strong>. Az \u00faj\u00e9v ut\u00e1n azonban mindenk\u00e9ppen t\u00e9rj vissza a megszokott rutinodhoz. Ezut\u00e1n a felhalmozott energi\u00e1t az edz\u0151teremben vagy a s\u00edfut\u00f3p\u00e1ly\u00e1kon is el\u00e9getheted, nagy teljes\u00edtm\u00e9nyt ny\u00fajtva. Kellemes kar\u00e1csonyi \u00fcnnepeket \u00e9s boldog \u00faj \u00e9vet k\u00edv\u00e1nunk!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha tetszett a cikk \u00e9s hasznosnak tal\u00e1ltad, oszd meg a bar\u00e1taiddal. Tudasd vel\u00fck, hogy nem kell att\u00f3l tartaniuk, hogy kar\u00e1csonykor felszednek p\u00e1r kil\u00f3t. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\n\n\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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Val\u00f3ban fel lehet h\u00edzni \u00f6t vagy t\u00f6bb kil\u00f3t kar\u00e1csony \u00e9s szilveszter k\u00f6z\u00f6tt? H\u00e1ny plusz kal\u00f3ri\u00e1t kellene megenned \u00e9s mennyi id\u0151 alatt \u00e9getheted el ezt az energi\u00e1t sportol\u00e1ssal?<\/p>\n","protected":false},"author":129,"featured_media":319466,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[6672,6372,7542,7440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-353154","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-etrend","9":"tag-fogyas","10":"tag-karacsony","11":"tag-testzsir","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>H\u00edzhatsz \u00f6t kil\u00f3t kar\u00e1csony alatt? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Val\u00f3ban fel lehet h\u00edzni \u00f6t kil\u00f3 zs\u00edrt kar\u00e1csony alatt? 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