{"id":414540,"date":"2023-01-02T13:58:07","date_gmt":"2023-01-02T12:58:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=414540"},"modified":"2023-01-04T14:24:39","modified_gmt":"2023-01-04T13:24:39","slug":"jak-zhubnout-povanocni-kila-diety-a-hladovky-nejsou-resenim","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-povanocni-kila-diety-a-hladovky-nejsou-resenim\/","title":{"rendered":"Jak zhubnout pov\u00e1no\u010dn\u00ed kila? Diety a hladovky nejsou \u0159e\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.cz\/blog\/jak-zhubnout-povanocni-kila-diety-a-hladovky-nejsou-resenim\/#Po_svatcich_je_cislo_na_vaze_vyssi_nez_predtim_Co_to_znamena\" title=\"Po sv\u00e1tc\u00edch je \u010d\u00edslo na v\u00e1ze vy\u0161\u0161\u00ed ne\u017e p\u0159edt\u00edm. Co to znamen\u00e1?\">Po sv\u00e1tc\u00edch je \u010d\u00edslo na v\u00e1ze vy\u0161\u0161\u00ed ne\u017e p\u0159edt\u00edm. Co 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.cz\/blog\/jak-zhubnout-povanocni-kila-diety-a-hladovky-nejsou-resenim\/#Co_se_bezne_deje_s_vanocnimi_kilogramy_telesneho_tuku\" title=\"Co se b\u011b\u017en\u011b d\u011bje s v\u00e1no\u010dn\u00edmi kilogramy t\u011blesn\u00e9ho tuku?\">Co se b\u011b\u017en\u011b d\u011bje s v\u00e1no\u010dn\u00edmi kilogramy t\u011blesn\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.cz\/blog\/jak-zhubnout-povanocni-kila-diety-a-hladovky-nejsou-resenim\/#Jak_se_zbavit_vanocnich_kilogramu_spravnym_zpusobem\" title=\"Jak se zbavit v\u00e1no\u010dn\u00edch kilogram\u016f spr\u00e1vn\u00fdm zp\u016fsobem?\">Jak se zbavit v\u00e1no\u010dn\u00edch kilogram\u016f spr\u00e1vn\u00fdm zp\u016fsobem?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-povanocni-kila-diety-a-hladovky-nejsou-resenim\/#Jak_rychle_muzete_zdrave_zhubnout\" title=\"Jak rychle m\u016f\u017eete zdrav\u011b zhubnout?\">Jak rychle m\u016f\u017eete zdrav\u011b zhubnout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-povanocni-kila-diety-a-hladovky-nejsou-resenim\/#Ktera_varianta_je_nejlepsi\" title=\"Kter\u00e1 varianta je nejlep\u0161\u00ed?\">Kter\u00e1 varianta je nejlep\u0161\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-povanocni-kila-diety-a-hladovky-nejsou-resenim\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sv\u00e1tky skon\u010dily a mnoz\u00ed u\u017e m\u00e1me pl\u00e1ny a p\u0159edsevzet\u00ed, jak za\u010dneme bojovat s nadbyte\u010dn\u00fdmi kily nav\u00edc a tento rok bude ten, kdy kone\u010dn\u011b za\u010dneme \u017e\u00edt zdrav\u011b. N\u011bkte\u0159\u00ed mo\u017en\u00e1 skute\u010dn\u011b o V\u00e1noc\u00edch p\u0159ibrali. Jin\u00ed jsou motivov\u00e1ni za\u010d\u00edt se zm\u011bnami, nad kter\u00fdmi p\u0159em\u00fd\u0161leli u\u017e p\u0159ed sv\u00e1tky. A\u0165 pat\u0159\u00edte do kter\u00e9koliv skupiny, byla by \u0161koda, aby va\u0161e pl\u00e1ny selhaly typicky ji\u017e na konci ledna. Aby k tomu nedo\u0161lo, je pot\u0159eba m\u00edt nejen dobr\u00fd pl\u00e1n, ale tak\u00e9 realistick\u00e1 o\u010dek\u00e1v\u00e1n\u00ed. Jak se spr\u00e1vn\u011b postavit k pov\u00e1no\u010dn\u00ed zm\u011bn\u011b formy a jak dlouho to bude trvat? To v\u00e1m prozrad\u00ed dne\u0161n\u00ed \u010dl\u00e1nek.<\/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_svatcich_je_cislo_na_vaze_vyssi_nez_predtim_Co_to_znamena\"><\/span>Po sv\u00e1tc\u00edch je \u010d\u00edslo na v\u00e1ze vy\u0161\u0161\u00ed ne\u017e p\u0159edt\u00edm. Co to znamen\u00e1?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e se v nov\u00e9m roce postav\u00edme na v\u00e1hu, mnoz\u00ed z n\u00e1s maj\u00ed obavy, \u017ee se na n\u00ed objev\u00ed vy\u0161\u0161\u00ed \u010d\u00edslo. \u010castokr\u00e1t se to tak\u00e9 stane. Nejednou to p\u0159edstavuje selh\u00e1n\u00ed a v\u00fd\u010ditky, \u017ee jsme pokazili v\u0161echny sv\u00e9 celoro\u010dn\u00ed snahy o zdrav\u00fd \u017eivotn\u00ed styl \u010di formov\u00e1n\u00ed postavy. Tady je v\u0161ak dobr\u00e9 zastavit se a uv\u011bdomit si, co se m\u016f\u017ee skr\u00fdvat za vy\u0161\u0161\u00edm \u010d\u00edslem na displeji v\u00e1hy. <strong>Ne v\u017edy toti\u017e p\u00e1r kilogram\u016f nav\u00edc p\u0159edstavuje p\u00e1r kilogram\u016f 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>Hmotnost m\u016f\u017ee b\u00fdt vy\u0161\u0161\u00ed kv\u016fli vy\u0161\u0161\u00edmu obsahu <strong>vody ve svalech<\/strong>.<\/li><li>Po vydatn\u00e9m sacharidov\u00e9m j\u00eddle se sacharidy ukl\u00e1daj\u00ed ve svalu ve form\u011b <strong>glykogenu<\/strong>, kter\u00fd na sebe <strong>v\u00e1\u017ee vodu<\/strong> (a\u017e 3 g vody na 1 g glykogenu).<\/li><li>Zadr\u017eov\u00e1n\u00ed vody podporuje i konzumace <strong>alkoholu<\/strong>.<\/li><li>K vy\u0161\u0161\u00ed hmotnosti p\u0159isp\u00edv\u00e1 i <strong>obsah tr\u00e1vic\u00edho traktu<\/strong>. Jednodu\u0161e \u0159e\u010deno, \u010d\u00edm jsou st\u0159eva pln\u011bj\u0161\u00ed, t\u00edm jsme t\u011b\u017e\u0161\u00ed.<\/li><li>Na vy\u0161\u0161\u00edm zadr\u017eov\u00e1n\u00ed vody se pod\u00edl\u00ed i <strong>nedostate\u010dn\u00fd sp\u00e1nek<\/strong> nebo nap\u0159\u00edklad f\u00e1ze <strong>menstrua\u010dn\u00edho cyklu<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u010dn\u00ed hmotnost\u00ed se m\u016f\u017ee <strong>skr\u00fdvat \u00fapln\u011b v\u0161e<\/strong> ze zm\u00edn\u011bn\u00fdch faktor\u016f. Proto je rozumn\u00e9 netr\u00e1pit se \u010d\u00edslem, kter\u00e9 se n\u00e1m uk\u00e1\u017ee na v\u00e1ze (ide\u00e1ln\u011b se nev\u00e1\u017eit v\u016fbec) a v\u011b\u0159it a\u017e t\u00e9 hodnot\u011b, kter\u00e1 se objev\u00ed na v\u00e1ze b\u011bhem n\u00e1sleduj\u00edc\u00edch dn\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o tom, co se m\u016f\u017ee skr\u00fdvat za \u010d\u00edslem na v\u00e1ze, v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161\u00ed \u010d\u00edslo a nen\u00ed 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>Samoz\u0159ejm\u011b, nen\u00ed v\u00fdjimkou, \u017ee o sv\u00e1tc\u00edch skute\u010dn\u011b<strong> trochu t\u011blesn\u00e9ho tuku p\u0159ibereme<\/strong>. Podle studi\u00ed je pr\u016fm\u011brn\u00fd p\u0159\u00edr\u016fstek hmotnosti <strong>0,5\u20131 kg<\/strong> t\u011blesn\u00e9ho tuku. Je to v\u0161ak podstatn\u011b m\u00e9n\u011b t\u011blesn\u00e9ho tuku, ne\u017e v\u011bt\u0161ina z n\u00e1s o\u010dek\u00e1v\u00e1. <span class=\"tadv-color\" 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.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1225568575-1124x749.jpg\" alt=\"P\u0159ib\u00edr\u00e1n\u00ed na V\u00e1noce\" class=\"wp-image-414051\" width=\"843\" height=\"562\" title=\"P\u0159ib\u00edr\u00e1n\u00ed na V\u00e1noce\" 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_se_bezne_deje_s_vanocnimi_kilogramy_telesneho_tuku\"><\/span>Co se b\u011b\u017en\u011b d\u011bje s v\u00e1no\u010dn\u00edmi kilogramy t\u011blesn\u00e9ho tuku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159\u00edr\u016fstek 0,5\u20131 kg tuku je pom\u011brn\u011b mal\u00e9 mno\u017estv\u00ed, kter\u00e9ho se dok\u00e1\u017eeme snadno zbavit m\u00edrnou <strong>\u00fapravou stravov\u00e1n\u00ed <\/strong>a <strong>pohybov\u00e9ho re\u017eimu<\/strong>. Spr\u00e1vn\u00fdm p\u0159\u00edstupem m\u016f\u017eeme b\u00fdt za m\u011bs\u00edc na sv\u00e9 p\u016fvodn\u00ed v\u00e1ze. Podle studi\u00ed si v\u0161ak tuto p\u0159ibranou hmotnost mnoho z n\u00e1s <strong>udr\u017e\u00ed<\/strong>. To m\u016f\u017ee postupem \u010dasu p\u0159isp\u00edvat k <strong>n\u00e1r\u016fstu hmotnosti v pr\u016fb\u011bhu \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\u00fdzkum, kter\u00fd sledoval hmotnost 195 lid\u00ed, se zam\u011b\u0159il na obdob\u00ed <strong>6 t\u00fddn\u016f od konce listopadu do za\u010d\u00e1tku nov\u00e9ho roku<\/strong>. Pr\u016fm\u011brn\u00fd n\u00e1r\u016fst hmotnosti za toto obdob\u00ed byl <strong>0,37 kg<\/strong>. I kdy\u017e byl n\u00e1r\u016fst hmotnosti u n\u011bkoho vy\u0161\u0161\u00ed, v p\u0159\u00edpad\u011b v\u00edce ne\u017e poloviny lid\u00ed nep\u0159es\u00e1hl 1 kg. V\u011bdci v\u0161ak n\u011bkter\u00e9 z nich sledovali i v pr\u016fb\u011bhu <strong>cel\u00e9ho n\u00e1sleduj\u00edc\u00edho roku<\/strong>. Tito lid\u00e9 p\u0159ibrali ve sledovan\u00e9m obdob\u00ed sv\u00e1tk\u016f v pr\u016fm\u011bru 0,32 kg a <strong>b\u011bhem zbytku roku<\/strong> se jejich hmotnost zv\u00fd\u0161ila pr\u016fm\u011brn\u011b o <strong>0,62 kg<\/strong>. To znamen\u00e1, \u017ee sv\u00e9 v\u00e1no\u010dn\u00ed kilogramy nejen nezhubli, ale p\u0159\u00edr\u016fstek hmotnosti za toto kr\u00e1tk\u00e9 obdob\u00ed tvo\u0159il <strong>nejv\u011bt\u0161\u00ed pod\u00edl p\u0159ibran\u00e9ho t\u011blesn\u00e9ho tuku z cel\u00e9ho roku<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 dlouhodob\u00e9ho hlediska tak m\u016f\u017ee i nepatrn\u00fdch 0,5 kg p\u0159edstavovat probl\u00e9m. Pokud toti\u017e n\u011bkdo <strong>pravideln\u011b ka\u017ed\u00fd rok b\u011bhem sv\u00e1tk\u016f p\u0159ib\u00edr\u00e1&nbsp;<\/strong>a tuto hmotnost si <strong>udr\u017euje<\/strong> nebo ji dokonce p\u0159es rok je\u0161t\u011b o n\u011bco zv\u00fd\u0161\u00ed, za p\u00e1r let si m\u016f\u017ee uv\u011bdomit, \u017ee \u010d\u00edslo na v\u00e1ze je podstatn\u011b vy\u0161\u0161\u00ed, ne\u017e b\u00fdvalo.<\/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=\"Kolik tuku p\u0159ibereme na V\u00e1noce?\" class=\"wp-image-414066\" width=\"843\" height=\"562\" title=\"Kolik tuku p\u0159ibereme na V\u00e1noce?\" 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=\"Jak_se_zbavit_vanocnich_kilogramu_spravnym_zpusobem\"><\/span>Jak se zbavit v\u00e1no\u010dn\u00edch kilogram\u016f spr\u00e1vn\u00fdm zp\u016fsobem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jste p\u0159es sv\u00e1tky p\u0159ibrali nejen vodu, ale tak\u00e9 t\u011blesn\u00fd tuk, je mo\u017en\u00e9, \u017ee se budete cht\u00edt vr\u00e1tit ke sv\u00e9 p\u016fvodn\u00ed hmotnosti. Pokud n\u00e1hodou pat\u0159\u00edte mezi ty, kte\u0159\u00ed r\u00e1di experimentuj\u00ed, ud\u011blejte tento rok sv\u00e9mu t\u011blu slu\u017ebu a <strong>nepou\u0161t\u011bjte se do drastick\u00fdch diet<\/strong> slibuj\u00edc\u00edch dokonalou formu za p\u00e1r t\u00fddn\u016f. Jejich n\u00e1sledkem bude pravd\u011bpodobn\u011b star\u00fd zn\u00e1m\u00fd <strong>jojo efekt. <\/strong>Po extr\u00e9mn\u00edch a p\u0159\u00edli\u0161 omezuj\u00edc\u00edch diet\u00e1ch je toti\u017e b\u011b\u017en\u00e9, \u017ee \u010dlov\u011bk p\u0159ibere zhubl\u00e9 kilogramy zp\u011bt a \u010dastokr\u00e1t k nim p\u0159ibude i tuk nav\u00edc. Nejedna studie mluv\u00ed o tom, \u017ee diety, p\u0159i kter\u00fdch se nadm\u011brn\u011b omezujeme, vedou k <strong>op\u011btovn\u00e9mu n\u00e1r\u016fstu hmotnosti<\/strong>. K tomu m\u016f\u017ee doj\u00edt i v p\u0159\u00edpad\u011b, \u017ee hubnut\u00ed bylo p\u0159\u00edli\u0161 <strong>rychl\u00e9<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nej\u00fa\u010dinn\u011bj\u0161\u00edm, i kdy\u017e ur\u010dit\u011b nejm\u00e9n\u011b l\u00e1kav\u00fdm zp\u016fsobem, jak se zbavit nadbyte\u010dn\u00fdch kilogram\u016f t\u011blesn\u00e9ho tuku, je <strong>postupn\u00e1 zm\u011bna n\u00e1vyk\u016f<\/strong>. D\u011bl\u00e1n\u00edm <strong>mal\u00fdch zm\u011bn ve stravovac\u00edm a pohybov\u00e9m re\u017eimu<\/strong>, na kter\u00e9 si pomalu <strong>zvyk\u00e1me<\/strong>, m\u016f\u017eeme dos\u00e1hnout <strong>dlouhodob\u00fdch a udr\u017eiteln\u00fdch zvrat\u016f v na\u0161em \u017eivotn\u00edm stylu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podrobn\u011bj\u0161\u00ed informace o tom, co v\u0161e je d\u016fle\u017eit\u00e9 p\u0159i hubnut\u00ed, se do\u010dtete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/25-zarucenych-tipu-na-hubnuti-po-svatcich\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednoduch\u00fd n\u00e1vod na hubnut\u00ed nejen po V\u00e1noc\u00edch.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159esn\u011bj\u0161\u00ed n\u00e1vod na to, jak\u00e9 zm\u011bny prov\u00e9st a jak si upravit stravovac\u00ed a pohybov\u00fd re\u017eim, v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 tip\u016f, jak zhubnout, za\u010d\u00edt cvi\u010dit a zdrav\u011b j\u00edst<\/strong><\/a> nebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak zhubnout i bez po\u010d\u00edt\u00e1n\u00ed kalori\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=\"Jak_rychle_muzete_zdrave_zhubnout\"><\/span>Jak rychle m\u016f\u017eete zdrav\u011b zhubnout?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak\u00e1 rychlost hubnut\u00ed je pro \u010dlov\u011bka optim\u00e1ln\u00ed, to z\u00e1vis\u00ed hlavn\u011b na jeho<strong> startovac\u00ed pozici. <\/strong>Je rozd\u00edl mezi mu\u017eem s&nbsp;20 % t\u011blesn\u00e9ho tuku a 40 % t\u011blesn\u00e9ho tuku. To, co je pro jednoho p\u0159ijatelnou rychlost\u00ed hubnut\u00ed, m\u016f\u017ee b\u00fdt pro druh\u00e9ho extr\u00e9mem a p\u0159edzv\u011bst\u00ed jojo efektu. Obecn\u011b se v\u0161ak d\u00e1 \u0159\u00edci, \u017ee <strong>optim\u00e1ln\u00ed rychlost hubnut\u00ed<\/strong> p\u0159edstavuje sn\u00ed\u017een\u00ed hmotnosti o <strong>0,5\u2013<\/strong><strong>1 <\/strong><strong>kg za t\u00fdd<\/strong><strong>en<\/strong>. Vhodn\u00e9 nastaven\u00ed reduk\u010dn\u00edho re\u017eimu a rychlosti sni\u017eov\u00e1n\u00ed hmotnosti pro konkr\u00e9tn\u00edho \u010dlov\u011bka je v\u0161ak <strong>individu\u00e1ln\u00ed<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro ka\u017ed\u00e9 \u00fasp\u011b\u0161n\u00e9 hubnut\u00ed je nutn\u00e9, aby bylo t\u011blo v<strong> kalorick\u00e9m deficitu<\/strong>. Kdy\u017e je <strong>energetick\u00fd p\u0159\u00edjem ni\u017e\u0161\u00ed ne\u017e energetick\u00fd v\u00fddej<\/strong>, t\u011blo m\u016f\u017ee spalovat energii ze sv\u00fdch <strong>tukov\u00fdch z\u00e1sob<\/strong>. Z\u00e1kladem <strong>\u00fasp\u011b\u0161n\u00e9ho reduk\u010dn\u00edho re\u017eimu <\/strong>a <strong>dlouhotrvaj\u00edc\u00edch v\u00fdsledk\u016f <\/strong>je v\u0161ak spr\u00e1vn\u011b nastaven\u00fd kalorick\u00fd deficit. Pokud je toti\u017e p\u0159\u00edli\u0161 mal\u00fd, v\u00fdsledky se bu\u010f <strong>nedostav\u00ed<\/strong>, nebo p\u0159ijdou velmi <strong>pomalu <\/strong>a s nimi ruku v ruce n\u00e1lo\u017e <strong>demotivace<\/strong>. Pokud je deficit naopak moc velk\u00fd, rizikem je p\u0159\u00edli\u0161<strong> rychl\u00e9 hubnut\u00ed <\/strong>a n\u00e1sledn\u00e9 <strong>op\u011btovn\u00e9 p\u0159ib\u00edr\u00e1n\u00ed<\/strong>. Tak\u00e9 hroz\u00ed, \u017ee pokud t\u011blu chyb\u00ed p\u0159\u00edli\u0161 velk\u00e9 mno\u017estv\u00ed energie, reduk\u010dn\u00ed re\u017eim prost\u011b <strong>nevydr\u017e\u00edme<\/strong>.<\/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 vytvo\u0159it <strong>sn\u00ed\u017een\u00edm p\u0159\u00edjmu energie z p\u0159ijat\u00e9 potravy<\/strong>, <strong>nav\u00fd\u0161en\u00edm v\u00fddeje energie formou pohybu<\/strong> a kombinac\u00ed stravovac\u00edho a pohybov\u00e9ho re\u017eimu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce o tom, jak si spo\u010d\u00edtat vlastn\u00ed energetick\u00fd p\u0159\u00edjem a p\u0159\u00edjem \u017eivin, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/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, jak by v praxi vypadalo hubnut\u00ed pomoc\u00ed zm\u00edn\u011bn\u00fdch zm\u011bn. Jako p\u0159\u00edklad pou\u017eijeme Lucii, \u017eenu ve v\u011bku 35 let s hmotnost\u00ed 70 kg a v\u00fd\u0161kou 165 cm, kter\u00e1 by r\u00e1da zhubla p\u00e1r kilogram\u016f tuku.<\/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=\"Jak zhubnout po V\u00e1noc\u00edch?\" class=\"wp-image-414081\" width=\"843\" height=\"562\" title=\"Jak zhubnout po V\u00e1noc\u00edch?\" 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\">Kolik kilogram\u016f m\u016f\u017ee zhubnout za t\u00fdden omezen\u00edm p\u0159\u00edjmu energie ze stravy?<\/h3>\n\n\n\n<p>Pro \u00fasp\u011b\u0161n\u00e9 hubnut\u00ed je d\u016fle\u017eit\u00e9 p\u0159ij\u00edmat dlouhodob\u011b sn\u00ed\u017een\u00e9 mno\u017estv\u00ed energie ze stravy. Za optim\u00e1ln\u00ed se pova\u017euje sn\u00ed\u017eit udr\u017eovac\u00ed p\u0159\u00edjem energie (takov\u00fd, p\u0159i kter\u00e9m si udr\u017eujeme stabiln\u00ed t\u011blesnou hmotnost) o<strong> 15\u201320 %<\/strong>. Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00fd je v\u00e1\u0161 udr\u017eovac\u00ed p\u0159\u00edjem energii, m\u016f\u017eete si ho vypo\u010d\u00edtat v na\u0161\u00ed <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalkula\u010dce<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeliko\u017e Lucie m\u00e1 sedav\u00e9 zam\u011bstn\u00e1n\u00ed a nev\u011bnuje se pohybov\u00e9 aktivit\u011b ani ve sv\u00e9m voln\u00e9m \u010dase, jej\u00ed udr\u017eovac\u00ed energetick\u00fd p\u0159\u00edjem se pohybuje kolem <strong>1990 kcal<\/strong>. Pokud by cht\u011bla sn\u00ed\u017eit sv\u016fj p\u0159\u00edjem energie o 20 %, musela by denn\u011b p\u0159ijmout o<strong> 400 kcal<\/strong> m\u00e9n\u011b ne\u017e dosud. Jej\u00ed denn\u00ed energetick\u00fd p\u0159\u00edjem by tedy p\u0159edstavoval <strong>1590 kcal<\/strong>. P\u0159i n\u011bm by za t\u00fdden p\u0159ijala o 2800 kcal (400 kcal x 7) m\u00e9n\u011b ve srovn\u00e1n\u00ed s obdob\u00edm, kdy se nesna\u017eila hubnout. <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>Jeliko\u017e <strong>jeden kilogram tuku m\u00e1 7700 kcal<\/strong>, za t\u00fdden by pouze samotn\u00fdm omezen\u00edm p\u0159\u00edjmu energie mohla zhubnout <strong>0,36 kg t\u011blesn\u00e9ho tuku<\/strong>. Zhubnout <strong>1 kg tuku<\/strong> by trvalo <strong>necel\u00e9 3 t\u00fddny<\/strong>.<\/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=\"Jak zhubnout pohybem?\" class=\"wp-image-414096\" width=\"843\" height=\"562\" title=\"Jak zhubnout pohybem?\" 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\">Kolik kilogram\u016f m\u016f\u017ee zhubnout pouze samotn\u00fdm p\u0159id\u00e1n\u00edm fyzick\u00e9 aktivity?<\/h3>\n\n\n\n<p>Pokud by Lucie nezm\u011bnila mno\u017estv\u00ed p\u0159ijat\u00e9 energie ze stravy, ale sna\u017eila se sn\u00ed\u017eit svou hmotnost pouze <strong>p\u0159id\u00e1n\u00edm pohybov\u00e9 aktivity<\/strong>, rychlost hubnut\u00ed by byla jin\u00e1. Z\u00e1le\u017eelo by v\u0161ak samoz\u0159ejm\u011b na <strong>typu aktivity<\/strong>, jej\u00edm <strong>trv\u00e1n\u00ed<\/strong>, <strong>frekvenci, intenzit\u011b <\/strong>apod. Uvedeme si p\u0159\u00edklad, kdy by nav\u00fd\u0161ila mno\u017estv\u00ed ch\u016fze a za\u0159adila silov\u00fd tr\u00e9nink.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u016fb\u011bhu <strong>1 hodiny svi\u017en\u00e9 ch\u016fze <\/strong>s rychlost\u00ed 5,6 km\/hod by sp\u00e1lila p\u0159ibli\u017en\u011b <strong>300 kcal<\/strong>. B\u011bhem <strong>jedn\u00e9 hodiny silov\u00e9ho tr\u00e9ninku <\/strong>by mohla sp\u00e1lit cca <strong>350 kcal. <\/strong>Za t\u00fdden by p\u0159id\u00e1n\u00edm <strong>t\u0159\u00ed hodinov\u00fdch proch\u00e1zek <\/strong>a <strong>t\u0159\u00ed silov\u00fdch tr\u00e9nink\u016f <\/strong>mohla sp\u00e1lit 1950 kcal a zhubnout tak zhruba <strong>0,25 kg tuku<\/strong>. Sn\u00ed\u017een\u00ed hmotnosti o <strong>1 kg tuku <\/strong>by trvalo p\u0159ibli\u017en\u011b <strong>4 t\u00fddny<\/strong>. <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>V\u00edce o tom, jak dlouho trv\u00e1 zhubnout r\u016fzn\u00fdmi aktivitami, v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-kilogram-tuku-a-kolik-energie-se-v-nem-vlastne-ukryva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak zhubnout kilogram tuku a kolik energie se v n\u011bm vlastn\u011b ukr\u00fdv\u00e1?<\/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=\"Jak dlouho by trvalo zhubnout 5 kg?\" class=\"wp-image-414111\" width=\"843\" height=\"562\" title=\"Jak dlouho by trvalo zhubnout 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\">Kolik kilogram\u016f m\u016f\u017ee zhubnout omezen\u00edm energetick\u00e9ho p\u0159\u00edjmu v kombinaci s pohybem?<\/h3>\n\n\n\n<p>Co by se stalo, kdyby spojila <strong>energetick\u00fd deficit vytvo\u0159en\u00fd stravou <\/strong>a <strong>vy\u0161\u0161\u00ed energetick\u00fd v\u00fddej vytvo\u0159en\u00fd pohybem<\/strong>? Kombinac\u00ed <strong>sn\u00ed\u017een\u00e9ho energetick\u00e9ho p\u0159\u00edjmu <\/strong>ze stravy, <strong>t\u0159\u00ed hodinov\u00fdch proch\u00e1zek <\/strong>t\u00fddn\u011b a <strong>t\u0159\u00ed silov\u00fdch tr\u00e9nink\u016f <\/strong>by za t\u00fdden mohla vytvo\u0159it energetick\u00fd deficit a\u017e <strong>4750 kcal <\/strong>a zbavit se tak <strong>0,6 kg tuku<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Jak dlouho by trvalo zhubnout 5 kg t\u011blesn\u00e9ho tuku?<\/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\">Sn\u00ed\u017een\u00ed hmotnosti o 1 kg tuku<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sn\u00ed\u017een\u00ed hmotnosti o 5 kg tuku<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sn\u00ed\u017een\u00edm energetick\u00e9ho p\u0159\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 m\u011bs\u00edce)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zv\u00fd\u0161en\u00edm fyzick\u00e9 aktivity &#8211; 3x t\u00fddn\u011b proch\u00e1zka (1 hod), 3x t\u00fddn\u011b silov\u00fd tr\u00e9nink (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 m\u011bs\u00edc\u016f)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kombinac\u00ed sn\u00ed\u017een\u00e9ho energetick\u00e9ho p\u0159\u00edjmu a zv\u00fd\u0161en\u00e9 fyzick\u00e9 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 m\u011bs\u00edce)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Uveden\u00e9 rychlosti hubnut\u00ed jsou orienta\u010dn\u00ed a v\u00fdsledek v\u017edy z\u00e1vis\u00ed na mnoha faktorech.<\/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=\"Ktera_varianta_je_nejlepsi\"><\/span>Kter\u00e1 varianta je nejlep\u0161\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak vid\u00edte, zhubnout m\u016f\u017eeme n\u011bkolika zp\u016fsoby. Pokud m\u00e1 n\u011bkdo pohybov\u00e1 omezen\u00ed a nen\u00ed pro n\u011bj mo\u017en\u00e9 nav\u00fd\u0161it pohyb, neznamen\u00e1 to, \u017ee hubnut\u00ed je nere\u00e1ln\u00e9. Naopak \u010dlov\u011bk, kter\u00fd se nechce omezovat ve stravov\u00e1n\u00ed, dok\u00e1\u017ee zhubnout pouze pomoc\u00ed zv\u00fd\u0161en\u00e9 fyzick\u00e9 aktivity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159esto v\u0161ak plat\u00ed, \u017ee ide\u00e1ln\u00ed je ob\u011b cesty <strong>kombinovat<\/strong>. A to nejen kv\u016fli rychlej\u0161\u00edmu pr\u016fb\u011bhu hubnut\u00ed. C\u00edlem ka\u017ed\u00e9ho reduk\u010dn\u00edho re\u017eimu by toti\u017e m\u011blo b\u00fdt krom\u011b sn\u00ed\u017een\u00ed hmotnosti i <strong>\u00faprava j\u00eddeln\u00ed\u010dku <\/strong>a posun k <strong>pest\u0159ej\u0161\u00ed <\/strong>a <strong>kvalitn\u011bj\u0161\u00ed strav\u011b<\/strong>. Dobr\u00e1 zpr\u00e1va je, \u017ee pokud se na tyto zm\u011bny zam\u011b\u0159\u00edme, \u010dastokr\u00e1t samy o sob\u011b p\u0159isp\u011bj\u00ed ke sn\u00ed\u017een\u00ed p\u0159\u00edjmu energie. Nav\u00edc to povede nejen k lep\u0161\u00edmu <strong>zdrav\u00ed, <\/strong>ale dok\u00e1\u017eeme si ni\u017e\u0161\u00ed hmotnost i<strong> jednodu\u0161eji udr\u017eet<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ani p\u0159i pravideln\u00e9m cvi\u010den\u00ed by nem\u011blo b\u00fdt na\u0161\u00edm c\u00edlem pouze samotn\u00e9 hubnut\u00ed. Pohyb je toti\u017e d\u016fle\u017eit\u00fd pro spr\u00e1vnou funkci <strong>srdce<\/strong>, <strong>imunitn\u00edho syst\u00e9mu<\/strong>, funkci <strong>tr\u00e1vic\u00edho traktu, mozku <\/strong>apod. Podobn\u011b jako stravov\u00e1n\u00ed ovliv\u0148uje na\u0161e <strong>celkov\u00e9 zdrav\u00ed<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Pokud si chcete porovnat v\u00fdhody a nev\u00fdhody hubnut\u00ed pomoc\u00ed pohybu \u010di zm\u011bnou stravovac\u00edch n\u00e1vyk\u016f, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed?&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=\"Co je nejlep\u0161\u00ed na hubnut\u00ed?\" class=\"wp-image-414130\" width=\"843\" height=\"562\" title=\"Co je nejlep\u0161\u00ed na hubnut\u00ed?\" 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_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0165 u\u017e jsme p\u0159es V\u00e1noce p\u0159ibrali nebo ne, za\u010d\u00e1tek nov\u00e9ho roku n\u00e1s vyb\u00edz\u00ed k vyzkou\u0161en\u00ed nov\u00fdch z\u00e1zra\u010dn\u00fdch diet. Mo\u017en\u00e1 je na \u010dase zbavit se tohoto novoro\u010dn\u00edho zvyku a m\u00edsto toho se vydat vhodn\u011bj\u0161\u00ed cestou. Ke sn\u00ed\u017een\u00ed hmotnosti toti\u017e nepot\u0159ebujeme magii, ale <strong>kalorick\u00fd deficit<\/strong>. Toho dos\u00e1hneme zm\u011bnou <strong>stravov\u00e1n\u00ed<\/strong>, <strong>nav\u00fd\u0161en\u00edm pohybu <\/strong>\u010di jejich <strong>kombinac\u00ed<\/strong>. V kone\u010dn\u00e9m d\u016fsledku z\u00e1le\u017e\u00ed na n\u00e1s, kter\u00fd ze zp\u016fsob\u016f si vybereme. Mus\u00edme v\u0161ak po\u010d\u00edtat s t\u00edm, \u017ee od toho se bude odv\u00edjet rychlost hubnut\u00ed. Pokud chcete sn\u00ed\u017eit hmotnost, dob\u0159e si promyslete vhodnou strategii a p\u0159izp\u016fsobte tomu i sv\u00e1 o\u010dek\u00e1v\u00e1n\u00ed.<\/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\u00edn\u00e1te nov\u00fd rok s dal\u0161\u00edmi pl\u00e1ny na hubnut\u00ed a zm\u011bnu postavy? Pokud jste opravdu p\u0159ibrali trochu tuku, je mo\u017en\u00e1 rozumn\u00e9 vr\u00e1tit se ke sv\u00e9 p\u016fvodn\u00ed hmotnosti. Ur\u010dit\u011b v\u0161ak ne pomoc\u00ed p\u0159\u00edsn\u00fdch diet \u010di novoro\u010dn\u00edch detox\u016f. Jak na to spr\u00e1vn\u011b a kolik to m\u016f\u017ee trvat, to v\u00e1m prozrad\u00ed dne\u0161n\u00ed \u010dl\u00e1nek.<\/p>\n","protected":false},"author":156,"featured_media":414025,"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":[28],"tags":[6369,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-414540","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-hubnuti","9":"tag-strava-cs","10":"tag-zdravy-zivotni-styl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak zhubnout pov\u00e1no\u010dn\u00ed kila? Diety a hladovky nejsou \u0159e\u0161en\u00edm - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak zhubnout po V\u00e1noc\u00edch a jak dlouho to m\u016f\u017ee trvat? Netrapte se dietami a zbavte se sv\u00e1te\u010dn\u00edch kil efektivn\u011b postupn\u00fdmi a bezbolestn\u00fdmi zm\u011bnami.\" \/>\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\/jak-zhubnout-povanocni-kila-diety-a-hladovky-nejsou-resenim\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak zhubnout pov\u00e1no\u010dn\u00ed kila? Diety a hladovky nejsou \u0159e\u0161en\u00edm - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak zhubnout po V\u00e1noc\u00edch a jak dlouho to m\u016f\u017ee trvat? Netrapte se dietami a zbavte se sv\u00e1te\u010dn\u00edch kil efektivn\u011b postupn\u00fdmi a bezbolestn\u00fdmi zm\u011bnami.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-povanocni-kila-diety-a-hladovky-nejsou-resenim\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-01-02T12:58:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-01-04T13:24:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/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=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-povanocni-kila-diety-a-hladovky-nejsou-resenim\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-povanocni-kila-diety-a-hladovky-nejsou-resenim\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Jak zhubnout pov\u00e1no\u010dn\u00ed kila? 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