{"id":414019,"date":"2023-01-02T10:00:00","date_gmt":"2023-01-02T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=414019"},"modified":"2023-01-02T13:31:16","modified_gmt":"2023-01-02T12:31:16","slug":"ako-schudnut-povianocne-kila-diety-a-hladovky-nie-su-riesenim","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-schudnut-povianocne-kila-diety-a-hladovky-nie-su-riesenim\/","title":{"rendered":"Ako schudn\u00fa\u0165 poviano\u010dn\u00e9 kil\u00e1? Di\u00e9ty a hladovky nie s\u00fa rie\u0161en\u00edm"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-povianocne-kila-diety-a-hladovky-nie-su-riesenim\/#Po_sviatkoch_je_cislo_na_vahe_vyssie_ako_predtym_Co_to_znamena\" title=\"Po sviatkoch je \u010d\u00edslo na v\u00e1he vy\u0161\u0161ie ako predt\u00fdm. \u010co to znamen\u00e1?\">Po sviatkoch je \u010d\u00edslo na v\u00e1he vy\u0161\u0161ie ako predt\u00fdm. \u010co to znamen\u00e1?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-povianocne-kila-diety-a-hladovky-nie-su-riesenim\/#Co_sa_bezne_deje_s_vianocnymi_kilogramami_telesneho_tuku\" title=\"\u010co sa be\u017ene deje s viano\u010dn\u00fdmi kilogramami telesn\u00e9ho tuku?\">\u010co sa be\u017ene deje s viano\u010dn\u00fdmi kilogramami telesn\u00e9ho tuku?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-povianocne-kila-diety-a-hladovky-nie-su-riesenim\/#Ako_sa_zbavit_vianocnych_kilogramov_spravnym_sposobom\" title=\"Ako sa zbavi\u0165 viano\u010dn\u00fdch kilogramov spr\u00e1vnym sp\u00f4sobom?\">Ako sa zbavi\u0165 viano\u010dn\u00fdch kilogramov spr\u00e1vnym sp\u00f4sobom?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-povianocne-kila-diety-a-hladovky-nie-su-riesenim\/#Ako_rychlo_mozete_zdravo_schudnut\" title=\"Ako r\u00fdchlo m\u00f4\u017eete zdravo schudn\u00fa\u0165?&nbsp;\">Ako r\u00fdchlo m\u00f4\u017eete zdravo schudn\u00fa\u0165?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-povianocne-kila-diety-a-hladovky-nie-su-riesenim\/#Ktory_variant_je_najlepsi\" title=\"Ktor\u00fd variant je najlep\u0161\u00ed?&nbsp;\">Ktor\u00fd variant je najlep\u0161\u00ed?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-povianocne-kila-diety-a-hladovky-nie-su-riesenim\/#Co_si_z_toho_vziat\" title=\"Co si z toho vzia\u0165?&nbsp;\">Co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sviatky skon\u010dili a mnoh\u00ed u\u017e m\u00e1me pl\u00e1ny a predsavzatia, ako za\u010dneme bojova\u0165 s nadbyto\u010dn\u00fdmi kilami navy\u0161e a tento rok bude ten, kedy kone\u010dne za\u010dneme \u017ei\u0165 zdravo. Niektor\u00ed mo\u017eno skuto\u010dne cez Vianoce pribrali. In\u00ed s\u00fa motivovan\u00ed za\u010da\u0165 so zmenami, nad ktor\u00fdmi prem\u00fd\u0161\u013eali u\u017e pred sviatkami. Nech patr\u00edte do ktorejko\u013evek skupiny, bola by \u0161koda, aby va\u0161e pl\u00e1ny zlyhali typicky u\u017e na konci janu\u00e1ra. Aby k tomu nedo\u0161lo, je potrebn\u00e9 ma\u0165 nielen dobr\u00fd pl\u00e1n, ale aj realistick\u00e9 o\u010dak\u00e1vania. Ako sa spr\u00e1vne postavi\u0165 k poviano\u010dnej zmene formy a ako dlho to bude trva\u0165? To v\u00e1m prezrad\u00ed dne\u0161n\u00fd \u010dl\u00e1nok.<\/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=\"Po_sviatkoch_je_cislo_na_vahe_vyssie_ako_predtym_Co_to_znamena\"><\/span>Po sviatkoch je \u010d\u00edslo na v\u00e1he vy\u0161\u0161ie ako predt\u00fdm. \u010co to znamen\u00e1?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f sa v novom roku postav\u00edme na v\u00e1hu, mnoh\u00ed z n\u00e1s maj\u00fa obavy, \u017ee sa na nej objav\u00ed vy\u0161\u0161ie \u010d\u00edslo. \u010castokr\u00e1t sa to aj stane. Neraz to predstavuje zlyhanie a v\u00fd\u010ditky, \u017ee sme pokazili v\u0161etky svoje celoro\u010dn\u00e9 snahy o zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl \u010di formovanie postavy. Tu je v\u0161ak dobr\u00e9 zastavi\u0165 sa a uvedomi\u0165 si, \u010do sa m\u00f4\u017ee skr\u00fdva\u0165 za vy\u0161\u0161\u00edm \u010d\u00edslom na displeji v\u00e1hy.<strong> Nie v\u017edy toti\u017e p\u00e1r kilogramov navy\u0161e predstavuje p\u00e1r kilogramov tuku.<\/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\"><li>Hmotnos\u0165 m\u00f4\u017ee by\u0165 vy\u0161\u0161ia kv\u00f4li vy\u0161\u0161iemu obsahu <strong>vody vo svaloch<\/strong>.<\/li><li>Po v\u00fddatnom sacharidovom jedle sa sacharidy ukladaj\u00fa vo svale vo forme <strong>glykog\u00e9nu<\/strong>, ktor\u00fd na seba <strong>via\u017ee vodu<\/strong> (a\u017e 3 g vody na 1 g glykog\u00e9nu).<\/li><li>Zadr\u017eiavanie vody podporuje aj konzum\u00e1cie <strong>alkoholu<\/strong>.<\/li><li>K vy\u0161\u0161ej hmotnosti prispieva aj <strong>obsah tr\u00e1viaceho traktu<\/strong>. Jednoducho povedan\u00e9, \u010d\u00edm s\u00fa \u010drev\u00e1 pln\u0161ie, t\u00fdm sme \u0165a\u017e\u0161\u00ed.<\/li><li>Na vy\u0161\u0161om zadr\u017eiavan\u00ed vody sa podie\u013ea aj <strong>nedostato\u010dn\u00fd sp\u00e1nok<\/strong> alebo napr\u00edklad f\u00e1za <strong>men\u0161trua\u010dn\u00e9ho cyklu<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[3,6]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za novoro\u010dnou hmotnos\u0165ou sa m\u00f4\u017ee <strong>skr\u00fdva\u0165 \u00faplne v\u0161etko<\/strong> zo spomenut\u00fdch faktorov. Preto je rozumn\u00e9 netr\u00e1pi\u0165 sa \u010d\u00edslom, ktor\u00e9 sa n\u00e1m uk\u00e1\u017ee na v\u00e1he (ide\u00e1lne sa nev\u00e1\u017ei\u0165 v\u00f4bec) a veri\u0165 a\u017e tej hodnote, ktor\u00e1 sa objav\u00ed na v\u00e1he po\u010das nasleduj\u00facich dn\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o tom, \u010do sa m\u00f4\u017ee skr\u00fdva\u0165 za \u010d\u00edslom na v\u00e1he v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pre\u010do v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161ie \u010d\u00edslo a nie je to tuk.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samozrejme, nie je v\u00fdnimkou, \u017ee cez sviatky skuto\u010dne <strong>trochu telesn\u00e9ho tuku priberieme<\/strong>. Pod\u013ea \u0161t\u00fadi\u00ed je priemern\u00fd pr\u00edrastok hmotnosti <strong>0,5\u20131 kg<\/strong> telesn\u00e9ho tuku. Je to v\u0161ak podstatne menej telesn\u00e9ho tuku, ako v\u00e4\u010d\u0161ina z n\u00e1s o\u010dak\u00e1va. <span style=\"color:#ff6600\" class=\"tadv-color\">[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.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1225568575-1124x749.jpg\" alt=\"Priberanie na Vianoce\" class=\"wp-image-414051\" width=\"843\" height=\"562\" title=\"Priberanie na Vianoce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1225568575-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1225568575-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1225568575-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1225568575-2048x1365.jpg 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=\"Co_sa_bezne_deje_s_vianocnymi_kilogramami_telesneho_tuku\"><\/span>\u010co sa be\u017ene deje s viano\u010dn\u00fdmi kilogramami telesn\u00e9ho tuku?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pr\u00edrastok 0,5\u2013\u20601 kg tuku je pomerne mal\u00e9 mno\u017estvo, ktor\u00e9ho sa dok\u00e1\u017eeme \u013eahko zbavi\u0165 miernou<strong> \u00fapravou stravovania <\/strong>a <strong>pohybov\u00e9ho re\u017eimu<\/strong>. Spr\u00e1vnym pr\u00edstupom m\u00f4\u017eeme by\u0165 o mesiac na svojej p\u00f4vodnej v\u00e1he. Pod\u013ea \u0161t\u00fadi\u00ed si v\u0161ak t\u00fato pribrat\u00fa hmotnos\u0165 ve\u013ea z n\u00e1s <strong>udr\u017e\u00ed<\/strong>. To m\u00f4\u017ee postupom \u010dasu prispieva\u0165 k <strong>n\u00e1rastu hmotnosti v priebehu \u017eivota<\/strong>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdskum, ktor\u00fd sledoval hmotnos\u0165 195 \u013eud\u00ed, sa zameral na obdobie <strong>6 t\u00fd\u017ed\u0148ov od konca novembra do za\u010diatku nov\u00e9ho roka<\/strong>. Priemern\u00fd n\u00e1rast hmotnosti za toto obdobie bol<strong> 0,37 kg<\/strong>. Aj ke\u010f bol n\u00e1rast hmotnosti u niekoho vy\u0161\u0161\u00ed, v pr\u00edpade viac ako polovice \u013eud\u00ed nepresiahol 1 kg. Vedci v\u0161ak niektor\u00fdch z nich sledovali aj v priebehu<strong> cel\u00e9ho nasleduj\u00faceho roka<\/strong>. T\u00edto \u013eudia pribrali v sledovanom obdob\u00ed sviatkov v priemere 0,32 kg a <strong>po\u010das zvy\u0161ku roka<\/strong> sa ich hmotnos\u0165 zv\u00fd\u0161ila priemerne o<strong> 0,62 kg<\/strong>. To znamen\u00e1, \u017ee svoje viano\u010dn\u00e9 kilogramy nielen\u017ee neschudli, ale pr\u00edrastok hmotnosti za toto kr\u00e1tke obdobie tvoril <strong>najv\u00e4\u010d\u0161\u00ed podiel pribrat\u00e9ho telesn\u00e9ho tuku z cel\u00e9ho roka<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[5,7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z dlhodob\u00e9ho h\u013eadiska tak m\u00f4\u017ee aj nepatrn\u00fdch 0,5 kg predstavova\u0165 probl\u00e9m. Ak toti\u017e niekto <strong>pravidelne ka\u017ed\u00fd rok po\u010das sviatkov priber\u00e1<\/strong> a t\u00fato hmotnos\u0165 si <strong>udr\u017eiava<\/strong> alebo ju dokonca cez rok e\u0161te o nie\u010do zv\u00fd\u0161i, za p\u00e1r rokov si m\u00f4\u017ee uvedomi\u0165, \u017ee \u010d\u00edslo na v\u00e1he je podstatne vy\u0161\u0161ie ako b\u00fdvalo.&nbsp;<\/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.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1202793059-1124x749.jpg\" alt=\"Ko\u013eko tuku priberieme na Vianoce?\" class=\"wp-image-414066\" width=\"843\" height=\"562\" title=\"Ko\u013eko tuku priberieme na Vianoce?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1202793059-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1202793059-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1202793059-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1202793059-2048x1365.jpg 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=\"Ako_sa_zbavit_vianocnych_kilogramov_spravnym_sposobom\"><\/span>Ako sa zbavi\u0165 viano\u010dn\u00fdch kilogramov spr\u00e1vnym sp\u00f4sobom?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak ste cez sviatky pribrali nielen vodu, ale aj telesn\u00fd tuk, je mo\u017en\u00e9, \u017ee sa budete chcie\u0165 vr\u00e1ti\u0165 k svojej p\u00f4vodnej hmotnosti. Ak n\u00e1hodou patr\u00edte medzi t\u00fdch, ktor\u00ed radi experimentuj\u00fa, urobte tento rok svojmu telu slu\u017ebu a <strong>nep\u00fa\u0161\u0165ajte sa do drastick\u00fdch di\u00e9t<\/strong> s\u013eubuj\u00facich dokonal\u00fa formu za p\u00e1r t\u00fd\u017ed\u0148ov. Ich n\u00e1sledkom bude pravdepodobne star\u00fd zn\u00e1my<strong> jojo efekt. <\/strong>Po extr\u00e9mnych a pr\u00edli\u0161 obmedzuj\u00facich di\u00e9tach je toti\u017e be\u017en\u00e9, \u017ee \u010dlovek priberie schudnut\u00e9 kilogramy nasp\u00e4\u0165 a \u010dastokr\u00e1t k nim pribudne aj tuk navy\u0161e. Nejedna \u0161t\u00fadia hovor\u00ed o tom, \u017ee di\u00e9ty, pri ktor\u00fdch sa nadmerne obmedzujeme, ved\u00fa k <strong>op\u00e4tovn\u00e9mu n\u00e1rastu hmotnosti<\/strong>. K tomu m\u00f4\u017ee d\u00f4js\u0165 aj v pr\u00edpade, \u017ee chudnutie bolo pr\u00edli\u0161 <strong>r\u00fdchle<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naj\u00fa\u010dinnej\u0161\u00edm, aj ke\u010f ur\u010dite najmenej l\u00e1kav\u00fdm sp\u00f4sobom, ako sa zbavi\u0165 nadbyto\u010dn\u00fdch kilogramov telesn\u00e9ho tuku je <strong>postupn\u00e1 zmena n\u00e1vykov<\/strong>. Roben\u00edm <strong>mal\u00fdch zmien v stravovacom a pohybovom re\u017eime<\/strong>, na ktor\u00e9 si pomaly <strong>zvyk\u00e1me<\/strong>, m\u00f4\u017eeme dosiahnu\u0165 <strong>dlhodob\u00e9 a udr\u017eate\u013en\u00e9 zvraty v na\u0161om \u017eivotnom \u0161t\u00fdle<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podrobnej\u0161ie inform\u00e1cie o tom, \u010do v\u0161etko je d\u00f4le\u017eit\u00e9 pri chudnut\u00ed sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/25-zarucenych-tipov-na-chudnutie-po-sviatkoch\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00fd n\u00e1vod na chudnutie nielen po Vianociach.<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Presnej\u0161\u00ed n\u00e1vod na to, ak\u00e9 zmeny urobi\u0165 a ako si upravi\u0165 stravovac\u00ed a pohybov\u00fd re\u017eim v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 tipov, ako schudn\u00fa\u0165, za\u010da\u0165 cvi\u010di\u0165 a zdravo jes\u0165<\/strong><\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako schudn\u00fa\u0165 aj bez po\u010d\u00edtania kal\u00f3ri\u00ed.<\/strong><\/a><strong>&nbsp;<\/strong><\/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=\"Ako_rychlo_mozete_zdravo_schudnut\"><\/span>Ako r\u00fdchlo m\u00f4\u017eete zdravo schudn\u00fa\u0165?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak\u00e1 r\u00fdchlos\u0165 chudnutia je pre \u010dloveka optim\u00e1lna z\u00e1vis\u00ed hlavne na jeho<strong> \u0161tartovacej poz\u00edcii.<\/strong> Je rozdiel medzi mu\u017eom s 20 % telesn\u00e9ho tuku a 40 % telesn\u00e9ho tuku. To, \u010do je pre jedn\u00e9ho priate\u013enou r\u00fdchlos\u0165ou chudnutia, m\u00f4\u017ee by\u0165 pre druh\u00e9ho extr\u00e9mom a predzves\u0165ou jojo efektu. V\u0161eobecne sa v\u0161ak d\u00e1 poveda\u0165, \u017ee <strong>optim\u00e1lnu r\u00fdchlos\u0165 chudnutia<\/strong> predstavuje zn\u00ed\u017eenie hmotnosti o <strong>0,5\u2013\u20601 kg za t\u00fd\u017ede\u0148<\/strong>. Vhodn\u00e9 nastavenie reduk\u010dn\u00e9ho re\u017eimu a r\u00fdchlosti zni\u017eovania hmotnosti pre konkr\u00e9tneho \u010dloveka je v\u0161ak <strong>individu\u00e1lne<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[4] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre ka\u017ed\u00e9 \u00faspe\u0161n\u00e9 chudnutie je nutn\u00e9, aby bolo telo v<strong> kalorickom deficite<\/strong>. Ke\u010f je <strong>energetick\u00fd pr\u00edjem ni\u017e\u0161\u00ed ako energetick\u00fd v\u00fddaj<\/strong>, telo m\u00f4\u017ee spa\u013eova\u0165 energiu zo svojich <strong>tukov\u00fdch z\u00e1sob<\/strong>. Z\u00e1kladom <strong>\u00faspe\u0161n\u00e9ho reduk\u010dn\u00e9ho re\u017eimu<\/strong> a <strong>dlhotrvaj\u00facich v\u00fdsledkov <\/strong>je v\u0161ak spr\u00e1vne nastaven\u00fd kalorick\u00fd deficit<strong>.<\/strong> Ak je toti\u017e pr\u00edli\u0161 mal\u00fd, v\u00fdsledky sa bu\u010f <strong>nedostavia<\/strong>, alebo pr\u00eddu ve\u013emi <strong>pomaly <\/strong>a s nimi ruku v ruke n\u00e1lo\u017e <strong>demotiv\u00e1cie<\/strong>. Ak je deficit naopak ve\u013emi ve\u013ek\u00fd, rizikom je pr\u00edli\u0161<strong> r\u00fdchle chudnutie<\/strong> a n\u00e1sledn\u00e9 <strong>op\u00e4tovn\u00e9 priberanie<\/strong>. Tie\u017e hroz\u00ed, \u017ee ak telu ch\u00fdba pr\u00edli\u0161 ve\u013ek\u00e9 mno\u017estvo energie, reduk\u010dn\u00fd re\u017eim jednoducho <strong>nevydr\u017e\u00edme<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Energetick\u00fd deficit dok\u00e1\u017eeme vytvori\u0165 <strong>zn\u00ed\u017een\u00edm pr\u00edjmu energie z prijatej potravy<\/strong>, <strong>nav\u00fd\u0161en\u00edm v\u00fddaju energie formou pohybu<\/strong> a kombin\u00e1ciou stravovacieho a pohybov\u00e9ho re\u017eimu.&nbsp;&nbsp;<\/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 viac o tom, ako si spo\u010d\u00edta\u0165 vlastn\u00fd energetick\u00fd pr\u00edjem a pr\u00edjem \u017eiv\u00edn, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie alebo naberanie svalov?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uk\u00e1\u017eeme si, ako by v praxi vyzeralo chudnutie pomocou spomenut\u00fdch zmien. Ako pr\u00edklad pou\u017eijeme Luciu, \u017eenu vo veku 35 rokov s hmotnos\u0165ou 70 kg a v\u00fd\u0161kou 165 cm, ktor\u00e1 by rada schudla p\u00e1r kilogramov tuku.&nbsp;<\/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.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1150758457-1124x749.jpg\" alt=\"Ako schudn\u00fa\u0165 po Vianociach?\" class=\"wp-image-414081\" width=\"843\" height=\"562\" title=\"Ako schudn\u00fa\u0165 po Vianociach?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1150758457-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1150758457-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1150758457-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1150758457-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko kilogramov m\u00f4\u017ee schudn\u00fa\u0165 za t\u00fd\u017ede\u0148 obmedzen\u00edm pr\u00edjmu energie zo stravy?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Pre \u00faspe\u0161n\u00e9 chudnutie je d\u00f4le\u017eit\u00e9 prij\u00edma\u0165 dlhodobo zn\u00ed\u017een\u00e9 mno\u017estvo energie zo stravy. Za optim\u00e1lne sa pova\u017euje zn\u00ed\u017ei\u0165 udr\u017eovac\u00ed pr\u00edjem energie (tak\u00fd, pri ktorom si udr\u017eiavame stabiln\u00fa telesn\u00fa hmotnos\u0165) o <strong>15\u2013\u206020 %<\/strong>. Ak v\u00e1s zauj\u00edma, ak\u00fd je v\u00e1\u0161 udr\u017eovac\u00ed pr\u00edjem energiu, m\u00f4\u017eete si ho vypo\u010d\u00edta\u0165 v na\u0161ej <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkula\u010dke<\/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\u017ee Lucia m\u00e1 sedav\u00e9 zamestnanie a nevenuje sa pohybovej aktivite ani vo svojom vo\u013enom \u010dase, jej udr\u017eovac\u00ed energetick\u00fd pr\u00edjem sa pohybuje okolo <strong>1990 kcal<\/strong>. Ak by chcela zn\u00ed\u017ei\u0165 svoj pr\u00edjem energie o 20 %, musela by denne prija\u0165 o <strong>400 kcal <\/strong>menej ako doteraz. Jej denn\u00fd energetick\u00fd pr\u00edjem by teda predstavoval<strong> 1590 kcal.<\/strong> Pri \u0148om by za t\u00fd\u017ede\u0148 prijala o 2800 kcal (400 kcal x 7) menej v porovnan\u00ed s obdob\u00edm, kedy sa nesna\u017eila chudn\u00fa\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f\u017ee <strong>jeden kilogram tuku m\u00e1 7700 kcal<\/strong>, za t\u00fd\u017ede\u0148 by iba samotn\u00fdm obmedzen\u00edm pr\u00edjmu energie mohla schudn\u00fa\u0165 <strong>0,36 kg telesn\u00e9ho tuku<\/strong>. Schudn\u00fa\u0165<strong> 1 kg tuku <\/strong>by trvalo<strong> necel\u00e9 3 t\u00fd\u017edne<\/strong>.&nbsp;<\/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.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1124x749.jpg\" alt=\"Ako schudn\u00fa\u0165 pohybom?\" class=\"wp-image-414096\" width=\"843\" height=\"562\" title=\"Ako schudn\u00fa\u0165 pohybom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-506933769-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko kilogramov m\u00f4\u017ee schudn\u00fa\u0165 iba samotn\u00fdm pridan\u00edm fyzickej aktivity?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Ak by Lucia nezmenila mno\u017estvo prijatej energie zo stravy, ale sna\u017eila sa zn\u00ed\u017ei\u0165 svoju hmotnos\u0165 iba <strong>pridan\u00edm pohybovej aktivity<\/strong>, r\u00fdchlos\u0165 chudnutia by bola in\u00e1. Z\u00e1le\u017ealo by v\u0161ak samozrejme na <strong>type aktivity<\/strong>, jej <strong>trvan\u00ed<\/strong>, <strong>frekvencii, intenzite, <\/strong>apod. Uvedieme si pr\u00edklad, kedy by nav\u00fd\u0161ila mno\u017estvo ch\u00f4dze a zaradila silov\u00fd tr\u00e9ning.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V priebehu <strong>1 hodiny svi\u017enej ch\u00f4dze<\/strong> s r\u00fdchlos\u0165ou 5,6 km\/ hod. by sp\u00e1lila pribli\u017ene <strong>300 kcal<\/strong>. Po\u010das <strong>jednej hodiny silov\u00e9ho tr\u00e9ningu<\/strong> by mohla sp\u00e1li\u0165 cca <strong>350 kcal.<\/strong> Za t\u00fd\u017ede\u0148 by pridan\u00edm <strong>troch hodinov\u00fdch prech\u00e1dzok <\/strong>a <strong>troch silov\u00fdch tr\u00e9ningov<\/strong> mohla sp\u00e1li\u0165 1950 kcal a schudn\u00fa\u0165 tak zhruba<strong> 0,25 kg tuku<\/strong>. Zn\u00ed\u017eenie hmotnosti o <strong>1 kg tuku<\/strong> by trvalo pribli\u017ene <strong>4 t\u00fd\u017edne<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o tom, ako dlho trv\u00e1 schudn\u00fa\u0165 r\u00f4znymi aktivitami v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-kilogram-tuku-a-kolko-energie-sa-v-nom-vlastne-ukryva\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako schudn\u00fa\u0165 kilogram tuku a ko\u013eko energie sa v \u0148om vlastne ukr\u00fdva?<\/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.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-649619246-1124x749.jpg\" alt=\"Ako dlho by trvalo schudn\u00fa\u0165 5 kg? \" class=\"wp-image-414111\" width=\"843\" height=\"562\" title=\"Ako dlho by trvalo schudn\u00fa\u0165 5 kg? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-649619246-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-649619246-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-649619246-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-649619246-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko kilogramov m\u00f4\u017ee schudn\u00fa\u0165 obmedzen\u00edm energetick\u00e9ho pr\u00edjmu v kombin\u00e1cii s pohybom?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>\u010co by sa stalo, keby spojila <strong>energetick\u00fd deficit vytvoren\u00fd stravou<\/strong> a <strong>vy\u0161\u0161\u00ed energetick\u00fd v\u00fddaj vytvoren\u00fd pohybom<\/strong>? Kombin\u00e1ciou <strong>zn\u00ed\u017een\u00e9ho energetick\u00e9ho pr\u00edjmu <\/strong>zo stravy, <strong>troch hodinov\u00fdch prech\u00e1dzok <\/strong>t\u00fd\u017edenne a <strong>troch silov\u00fdch tr\u00e9ningov<\/strong> by za t\u00fd\u017ede\u0148 mohla vytvori\u0165 energetick\u00fd deficit a\u017e<strong> 4750 kcal <\/strong>a zbavi\u0165 sa tak <strong>0,6 kg tuku<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[8,9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako dlho by trvalo schudn\u00fa\u0165 5 kg telesn\u00e9ho tuku?&nbsp;<strong><\/strong><\/h4>\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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Zn\u00ed\u017eenie hmotnosti o 1 kg tuku<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Zn\u00ed\u017eenie hmotnosti o 5 kg tuku<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zn\u00ed\u017een\u00edm energetick\u00e9ho pr\u00edjmu o 20 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 dn\u00ed&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 dn\u00ed (cca 3,5 mesiaca)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zv\u00fd\u0161en\u00edm fyzickej aktivity &#8211; 3x t\u00fd\u017edenne prech\u00e1dzka (1 hod), 3x t\u00fd\u017edenne silov\u00fd tr\u00e9ning (1 hod)<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 dn\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 dn\u00ed (5 mesiacov)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kombin\u00e1ciou zn\u00ed\u017een\u00e9ho energetick\u00e9ho pr\u00edjmu a zv\u00fd\u0161enej fyzickej aktivity<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 dn\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">55 dn\u00ed (cca 2 mesiace)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Uveden\u00e9 r\u00fdchlosti chudnutia s\u00fa orienta\u010dn\u00e9 a v\u00fdsledok v\u017edy z\u00e1vis\u00ed na mnoh\u00fdch faktoroch.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ktory_variant_je_najlepsi\"><\/span>Ktor\u00fd variant je najlep\u0161\u00ed?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako vid\u00edte, schudn\u00fa\u0165 m\u00f4\u017eeme nieko\u013ek\u00fdmi sp\u00f4sobmi. Ak m\u00e1 niekto pohybov\u00e9 obmedzenia a nie je pre neho mo\u017en\u00e9 nav\u00fd\u0161i\u0165 pohyb, neznamen\u00e1 to, \u017ee chudnutie je nere\u00e1lne. Naopak \u010dlovek, ktor\u00fd sa nechce obmedzova\u0165 v stravovan\u00ed, dok\u00e1\u017ee schudn\u00fa\u0165 iba pomocou zv\u00fd\u0161enej fyzickej aktivity.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napriek tomu v\u0161ak plat\u00ed, \u017ee ide\u00e1lne je obe cesty <strong>kombinova\u0165<\/strong>. A to nielen kv\u00f4li r\u00fdchlej\u0161iemu priebehu chudnutia. Cie\u013eom ka\u017ed\u00e9ho reduk\u010dn\u00e9ho re\u017eimu by toti\u017e malo by\u0165 okrem zn\u00ed\u017eenia hmotnosti aj<strong> \u00faprava jed\u00e1lni\u010dku <\/strong>a posun k <strong>pestrej\u0161ej <\/strong>a <strong>kvalitnej\u0161ej strave<\/strong>. Dobr\u00e1 spr\u00e1va je, \u017ee ak sa na tieto zmeny zameriame, \u010dastokr\u00e1t samy o sebe prispej\u00fa k zn\u00ed\u017eeniu pr\u00edjmu energie. Navy\u0161e to povedie nielen k lep\u0161iemu <strong>zdraviu,<\/strong> ale dok\u00e1\u017eeme si ni\u017e\u0161iu hmotnos\u0165 aj<strong> jednoduch\u0161ie udr\u017ea\u0165<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ani pri pravidelnom cvi\u010den\u00ed by nemalo by\u0165 na\u0161\u00edm cie\u013eom iba samotn\u00e9 chudnutie. Pohyb je toti\u017e d\u00f4le\u017eit\u00fd pre spr\u00e1vnu funkciu <strong>srdca<\/strong>, <strong>imunitn\u00e9ho syst\u00e9mu<\/strong>, funkciu <strong>tr\u00e1viaceho traktu, mozgu <\/strong>a pod. Podobne ako stravovanie vpl\u00fdva na na\u0161e <strong>celkov\u00e9 zdravie<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[2,10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si chcete porovna\u0165 v\u00fdhody a nev\u00fdhody chudnutia pomocou pohybu \u010di zmenou stravovac\u00edch n\u00e1vykov, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Di\u00e9ta, kardio a silov\u00fd tr\u00e9ning. \u010co je najlep\u0161ie na chudnutie?&nbsp;<\/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.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370-1124x749.jpg\" alt=\"\u010co je najlep\u0161ie na chudnutie?\" class=\"wp-image-414130\" width=\"843\" height=\"562\" title=\"\u010co je najlep\u0161ie na chudnutie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370-2048x1365.jpg 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=\"Co_si_z_toho_vziat\"><\/span>Co si z toho vzia\u0165?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ci u\u017e sme cez Vianoce pribrali alebo nie, za\u010diatok nov\u00e9ho roku n\u00e1s nab\u00e1da k vysk\u00fa\u0161aniu nov\u00fdch z\u00e1zra\u010dn\u00fdch di\u00e9t. Mo\u017eno je na \u010dase zbavi\u0165 sa tohto novoro\u010dn\u00e9ho zvyku a namiesto toho sa vyda\u0165 vhodnej\u0161ou cestou. Na zn\u00ed\u017eenie hmotnosti toti\u017e nepotrebujeme m\u00e1giu, ale <strong>kalorick\u00fd deficit<\/strong>. Ten dosiahneme zmenou <strong>stravovania<\/strong>, <strong>nav\u00fd\u0161en\u00edm pohybu <\/strong>\u010di ich <strong>kombin\u00e1ciou<\/strong>. V kone\u010dnom d\u00f4sledku z\u00e1le\u017e\u00ed na n\u00e1s, ktor\u00fd zo sp\u00f4sobov si vyberieme. Mus\u00edme v\u0161ak po\u010d\u00edta\u0165 s t\u00fdm, \u017ee od toho sa bude odv\u00edja\u0165 r\u00fdchlos\u0165 chudnutia. Preto ak chcete zn\u00ed\u017ei\u0165 hmotnos\u0165, dobre si premyslite vhodn\u00fa strat\u00e9giu a prisp\u00f4sobte tomu aj svoje o\u010dak\u00e1vania.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Za\u010d\u00ednate nov\u00fd rok s \u010fal\u0161\u00edmi pl\u00e1nmi na chudnutie a zmenu postavy? Ak ste naozaj pribrali trochu tuku, je mo\u017eno rozumn\u00e9 vr\u00e1ti\u0165 sa k svojej p\u00f4vodnej hmotnosti. Ur\u010dite v\u0161ak nie pomocou pr\u00edsnych di\u00e9t \u010di novoro\u010dn\u00fdch detoxov. Ako na to spr\u00e1vne a ko\u013eko to m\u00f4\u017ee trva\u0165 v\u00e1m prezrad\u00ed dne\u0161n\u00fd \u010dl\u00e1nok.<\/p>\n","protected":false},"author":156,"featured_media":414021,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6055,6082],"filter_section":[],"filter_attribute":[13036,13034],"class_list":{"0":"post-414019","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-strava","10":"tag-zdravy-zivotny-styl","11":"filter_attribute-diety-a-vyzivove-smery","12":"filter_attribute-zaklady-chudnutia","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako schudn\u00fa\u0165 poviano\u010dn\u00e9 kil\u00e1? Di\u00e9ty a hladovky nie s\u00fa rie\u0161en\u00edm - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako schudn\u00fa\u0165 po Vianociach a ako dlho to m\u00f4\u017ee trva\u0165? Netr\u00e1pte sa di\u00e9tami a zbavte sa sviato\u010dn\u00fdch k\u00edl efekt\u00edvne postupn\u00fdmi a bezbolestn\u00fdmi zmenami.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ako-schudnut-povianocne-kila-diety-a-hladovky-nie-su-riesenim\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako schudn\u00fa\u0165 poviano\u010dn\u00e9 kil\u00e1? Di\u00e9ty a hladovky nie s\u00fa rie\u0161en\u00edm - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako schudn\u00fa\u0165 po Vianociach a ako dlho to m\u00f4\u017ee trva\u0165? Netr\u00e1pte sa di\u00e9tami a zbavte sa sviato\u010dn\u00fdch k\u00edl efekt\u00edvne postupn\u00fdmi a bezbolestn\u00fdmi zmenami.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-povianocne-kila-diety-a-hladovky-nie-su-riesenim\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-01-02T09:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-01-02T12:31:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/hubnuti-po-Vanocich-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-povianocne-kila-diety-a-hladovky-nie-su-riesenim\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-povianocne-kila-diety-a-hladovky-nie-su-riesenim\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Ako schudn\u00fa\u0165 poviano\u010dn\u00e9 kil\u00e1? 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