{"id":2256,"date":"2024-09-09T05:33:28","date_gmt":"2024-09-09T03:33:28","guid":{"rendered":"https:\/\/www.bezdiety.blog\/?p=2256"},"modified":"2024-09-09T06:11:46","modified_gmt":"2024-09-09T04:11:46","slug":"ako-zostavit-jedalnicek-na-chudnutie","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/","title":{"rendered":"Ako si zostavi\u0165 jed\u00e1lni\u010dek na chudnutie: 13 \u00fa\u010dinn\u00fdch tipov"},"content":{"rendered":"\n<p>Sna\u017e\u00edte sa <strong><a href=\"https:\/\/www.trenerzien.com\/domov\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/domov\" target=\"_blank\" rel=\"noreferrer noopener\">schudn\u00fa\u0165<\/a><\/strong>, ale bojujete s t\u00fdm, ako <strong>si zostavi\u0165 spr\u00e1vny jed\u00e1lni\u010dek<\/strong>? <strong>Spr\u00e1vna a zdrav\u00e1 strava<\/strong> zohr\u00e1va pri <strong>chudnut\u00ed <\/strong>k\u013e\u00fa\u010dov\u00fa \u00falohu a pom\u00f4\u017ee v\u00e1m dosiahnu\u0165 optim\u00e1lnu hmotnos\u0165. V tomto \u010dl\u00e1nku sa pozrieme na to, <strong>ako zostavi\u0165 jed\u00e1lni\u010dek na <a href=\"https:\/\/www.bezdiety.blog\/sk\/preco-nechudnete\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/10-nejcastejsich-duvodu-proc-nehubnete\/\" target=\"_blank\" rel=\"noreferrer noopener\">chudnutie<\/a><\/strong>, ktor\u00fd v\u00e1m pom\u00f4\u017ee dosiahnu\u0165 va\u0161u vysn\u00edvan\u00fa postavu.<\/p>\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah \u010dl\u00e1nku<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/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:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#13_tipov_ako_si_zostavit_jedalnicek\" >13 tipov, ako si zostavi\u0165 jed\u00e1lni\u010dek<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#1_Stanovenie_ciela\" >1. Stanovenie cie\u013ea<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#2_Co_naozaj_jete\" >2. \u010co naozaj jete?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#3_Vypocet_energetickeho_prijmu\" >3. V\u00fdpo\u010det energetick\u00e9ho pr\u00edjmu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#4_Porcie_jedla_a_ich_rozdelenie\" >4. Porcie jedla a ich rozdelenie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#5_Zdrave_potraviny_a_ich_priprava\" >5. Zdrav\u00e9 potraviny a ich pr\u00edprava<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#6_Vyvazenost_stravy\" >6. Vyv\u00e1\u017eenos\u0165 stravy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#7_Dolezitost_pitneho_rezimu\" >7. D\u00f4le\u017eitos\u0165 pitn\u00e9ho re\u017eimu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#8_Obmedzte_sladkosti\" >8. Obmedzte sladkosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#9_Akym_potravinam_sa_vyhnut\" >9. Ak\u00fdm potravin\u00e1m sa vyhn\u00fa\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#10_Aku_prilohu_si_vybrat\" >10. Ak\u00fa pr\u00edlohu si vybra\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#11_Nezabudnite_na_zdrave_tuky\" >11. Nezabudnite na zdrav\u00e9 tuky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#12_Klucom_je_pravidelnost\" >12. K\u013e\u00fa\u010dom je pravidelnos\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#13_Kedy_si_dat_dezert\" >13. Kedy si da\u0165 dezert?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#Jedalnicek_na_chudnutie_priklad\" >Jed\u00e1lni\u010dek na chudnutie: pr\u00edklad<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#Ako_nestratit_motivaciu\" >Ako nestrati\u0165 motiv\u00e1ciu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#Pohyb_a_cvicenie\" >Pohyb a cvi\u010denie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#Pocuvajte_svoje_telo\" >Po\u010d\u00favajte svoje telo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#Sledujte_svoj_pokrok\" >Sledujte svoj pokrok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#Zvladanie_emocionalneho_stravovania\" >Zvl\u00e1danie emocion\u00e1lneho stravovania<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#Oddych_a_spanok\" >Oddych a sp\u00e1nok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#Zdrave_stravovacie_navyky\" >Zdrav\u00e9 stravovacie n\u00e1vyky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#Co_si_z_toho_vsetkeho_vziat\" >\u010co si z toho v\u0161etk\u00e9ho vzia\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#Casto_kladene_otazky_FAQ\" >\u010casto kladen\u00e9 ot\u00e1zky (FAQ)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#Ako_dlho_trva_kym_zacnete_vidiet_vysledky_chudnutia\" >Ako dlho trv\u00e1, k\u00fdm za\u010dnete vidie\u0165 v\u00fdsledky chudnutia?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#Je_lepsie_prijat_menej_kalorii_ako_je_odporucany_prijem_aby_ste_rychlejsie_schudli\" >Je lep\u0161ie prija\u0165 menej kal\u00f3ri\u00ed, ako je odpor\u00fa\u010dan\u00fd pr\u00edjem, aby ste r\u00fdchlej\u0161ie schudli?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#Mozem_si_obcas_dopriat_svoje_oblubene_nezdrave_jedlo\" >M\u00f4\u017eem si ob\u010das dopria\u0165 svoje ob\u013e\u00faben\u00e9 nezdrav\u00e9 jedlo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#Je_lepsie_cvicit_pred_alebo_po_jedle\" >Je lep\u0161ie cvi\u010di\u0165 pred alebo po jedle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-zostavit-jedalnicek-na-chudnutie\/#Co_robit_ak_narazim_na_prekazky_pri_chudnuti\" >\u010co robi\u0165, ak naraz\u00edm na prek\u00e1\u017eky pri chudnut\u00ed?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_tipov_ako_si_zostavit_jedalnicek\"><\/span>13 tipov, ako si zostavi\u0165 jed\u00e1lni\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><strong>Zostavenie spr\u00e1vneho jed\u00e1lni\u010dka<\/strong> je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou nielen, ke\u010f chceme schudn\u00fa\u0165 p\u00e1r k\u00edl, ale aj zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. Jedze vedome a vyberajte si zdrav\u00e9 potraviny, udr\u017eiavajte vyv\u00e1\u017een\u00fa stravu a zara\u010fte do svojho \u017eivotn\u00e9ho \u0161t\u00fdlu aj pravideln\u00fa fyzick\u00fa aktivitu, v\u010faka ktorej bude chudnutie ove\u013ea jednoduch\u0161ie.<\/p>\n\n<p>S \u00fasil\u00edm a trpezlivos\u0165ou m\u00f4\u017eete dosiahnu\u0165 svoj cie\u013e, a ak chcete vyu\u017ei\u0165 odborn\u00fd doh\u013ead, m\u00f4\u017eeme v\u00e1m len odporu\u010di\u0165 <strong><a href=\"https:\/\/www.trenerzien.com\/nas-ciel\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/nas-ciel\" target=\"_blank\" rel=\"noreferrer noopener\">program na cvi\u010denie &#8211; Tr\u00e9nera \u017eien<\/a><\/strong>.<\/p>\n\n<p>Aby bola va\u0161a cesta k \u0161t\u00edhlej postave a zdrav\u00e9mu \u017eivotn\u00e9mu \u0161t\u00fdlu \u010do najjednoduch\u0161ia, vyu\u017eite na\u0161ich <strong>13 \u00fa\u010dinn\u00fdch tipov, ako si zostavi\u0165 jed\u00e1lni\u010dek na chudnutie.<\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Stanovenie_ciela\"><\/span>1. Stanovenie cie\u013ea<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Pred zostaven\u00edm di\u00e9ty je d\u00f4le\u017eit\u00e9 <strong>stanovi\u0165 si konkr\u00e9tne ciele, ktor\u00e9<\/strong> chcete dosiahnu\u0165. Ciele by mali by\u0165 predov\u0161etk\u00fdm<strong> dosiahnute\u013en\u00e9 a realistick\u00e9, aby ste ich mohli splni\u0165<\/strong>. Je tie\u017e dobr\u00e9 <strong>mera\u0165 jednotliv\u00e9 kroky, preto\u017ee tak m\u00f4\u017eete sledova\u0165 svoj pokrok<\/strong>. Nezabudnite si tie\u017e <strong>stanovi\u0165 term\u00edn, do ktor\u00e9ho chcete dosiahnu\u0165 svoje ciele<\/strong>.<\/p>\n\n<p><strong>Len pre predstavu:<\/strong> Cie\u013eom m\u00f4\u017ee by\u0165 schudn\u00fa\u0165 5 kilogramov za 3 mesiace.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Co_naozaj_jete\"><\/span>2. \u010co naozaj jete?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Sk\u00f4r ako za\u010dnete s <strong>chudnut\u00edm a reduk\u010dn\u00fdm jed\u00e1lni\u010dkom<\/strong>, zamyslite sa nad t\u00fdm, \u010do vlastne po\u010das t\u00fd\u017ed\u0148a naozaj jete. Urobte si preh\u013ead, nap\u00ed\u0161te si zoznam potrav\u00edn a porovnajte ich s kalorick\u00fdmi tabu\u013ekami, aby ste zistili, ako ste na tom z h\u013eadiska v\u00fd\u017eivy.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Vypocet_energetickeho_prijmu\"><\/span>3. V\u00fdpo\u010det energetick\u00e9ho pr\u00edjmu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Na <a href=\"https:\/\/www.bezdiety.blog\/sk\/?p=2925\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/rychle-hubnuti-bez-cviceni-a-diet\">\u00faspe\u0161n\u00e9 chudnutie<\/a><\/strong> je potrebn\u00e9 dosiahnu\u0165 <strong>kalorick\u00fd deficit,<\/strong> \u010do znamen\u00e1, \u017ee by ste mali sp\u00e1li\u0165 viac kal\u00f3ri\u00ed, ako prijmete.<\/p>\n\n<p>Na v\u00fdpo\u010det energetick\u00e9ho pr\u00edjmu m\u00f4\u017eete pou\u017ei\u0165 r\u00f4zne online kalkula\u010dky, ktor\u00e9 zoh\u013ead\u0148uj\u00fa v\u00e1\u0161 vek, pohlavie, hmotnos\u0165, fyzick\u00fa aktivitu a cie\u013eov\u00fa hmotnos\u0165. <strong>Priemern\u00fd energetick\u00fd pr\u00edjem na udr\u017eanie hmotnosti<\/strong> je 8 000 a\u017e 8 500 kJ pre \u017eeny a 10 000 a\u017e 11 000 kJ pre mu\u017eov.<\/p>\n\n<p><strong>TIP: <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-brucho-v-prechode\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/jak-zhubnout-bricho-v-prechodu\/\" target=\"_blank\" rel=\"noreferrer noopener\">6 tipov,<\/a> ako schudn\u00fa\u0165 brucho v prechode<\/strong>.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Porcie_jedla_a_ich_rozdelenie\"><\/span>4. Porcie jedla a ich rozdelenie <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Ka\u017ed\u00fd m\u00e1 in\u00e9 stravovacie n\u00e1vyky, kedysi sa odpor\u00fa\u010dalo rozdeli\u0165 si jedlo do viacer\u00fdch porci\u00ed denne, ale teraz sa ukazuje, \u017ee desiatovanie nielen\u017ee d\u00e1va priestor na chyby, ale tie\u017e zabra\u0148uje <a href=\"https:\/\/cs.wikipedia.org\/wiki\/Ket%C3%B3za\" target=\"_blank\" data-schema-attribute=\"mentions\" rel=\"noreferrer noopener\">vzniku ket\u00f3zy<\/a>. <\/strong><\/p>\n\n<p>Je d\u00f4le\u017eit\u00e9 prij\u00edma\u0165 dostatok bielkov\u00edn a zdrav\u00fdch tukov. Ka\u017ed\u00fd de\u0148 by ste mali jes\u0165 ve\u013ea zeleniny, sna\u017ete sa do svojho jed\u00e1lni\u010dka zaradi\u0165 denne aspo\u0148 jeden <strong><a href=\"https:\/\/www.ochutnejorech.cz\/blog\/hubnete-s-radostitipy-na-skvele-salaty\" target=\"_blank\" rel=\"noreferrer noopener\">\u0161al\u00e1t<\/a><\/strong> alebo zeleninov\u00fa <strong><a href=\"https:\/\/www.ochutnejorech.cz\/blog\/5-skvelych-polevek\" target=\"_blank\" rel=\"noopener\">polievku.<\/a><\/strong><\/p>\n\n<p>Udr\u017e\u00edte si tak <strong>stabiln\u00fa hladinu energie<\/strong> a pred\u00eddete prejedaniu. Preru\u0161ovan\u00fd p\u00f4st, pri ktorom jete len v 8-10-hodinov\u00fdch intervaloch, je tie\u017e skvel\u00fdm sp\u00f4sobom, ako zabr\u00e1ni\u0165 prejedaniu. Strava by mala by\u0165 pestr\u00e1 a obsahova\u0165 spr\u00e1vne rozlo\u017eenie v\u0161etk\u00fdch d\u00f4le\u017eit\u00fdch \u017eiv\u00edn.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zdrave-jidlo-1024x538.jpg\" alt=\"zdrav&#xE9; potraviny\" class=\"wp-image-1033\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zdrave-jidlo-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zdrave-jidlo-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zdrave-jidlo-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zdrave-jidlo-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zdrave-jidlo-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zdrave-jidlo-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/zdrave-jidlo.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">zdrav\u00e9 potraviny<\/figcaption><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zdrave_potraviny_a_ich_priprava\"><\/span>5. Zdrav\u00e9 potraviny a ich pr\u00edprava<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Zdrav\u00e9 potraviny s\u00fa z\u00e1kladom<\/strong> ka\u017ed\u00e9ho \u00faspe\u0161n\u00e9ho chudnutia. Zamerajte sa na <strong>konzum\u00e1ciu celozrnn\u00fdch v\u00fdrobkov, \u010derstv\u00e9ho ovocia a zeleniny, chud\u00e9ho m\u00e4sa, r\u00fdb, fazule, orechov a semia\u010dok<\/strong>. <\/p>\n\n<p>Tieto potraviny s\u00fa bohat\u00e9 na \u017eiviny a vl\u00e1kninu. V\u010faka tomu budete dlh\u0161ie s\u00fdti a nebudete ma\u0165 tak skoro hlad.<\/p>\n\n<p>D\u00f4le\u017eit\u00e1 je aj <strong>tepeln\u00e1 \u00faprava potrav\u00edn<\/strong>. Uprednostnite varenie, dusenie alebo varenie v pare pred vypr\u00e1\u017ean\u00edm a pe\u010den\u00edm. A ke\u010f\u017ee so\u013e zadr\u017eiava vodu v tele, sna\u017ete sa obmedzi\u0165 aj solenie.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Vyvazenost_stravy\"><\/span>6. Vyv\u00e1\u017eenos\u0165 stravy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Ako u\u017e bolo spomenut\u00e9, <strong>pri zostavovan\u00ed jed\u00e1lni\u010dka<\/strong> je ve\u013emi d\u00f4le\u017eit\u00e9 <strong>zabezpe\u010di\u0165 vyv\u00e1\u017een\u00fa stravu<\/strong>. <strong>Jedl\u00e1 by mali obsahova\u0165 spr\u00e1vne mno\u017estvo bielkov\u00edn, sacharidov a zdrav\u00fdch tukov<\/strong>. Nezabudnite na odpor\u00fa\u010dan\u00fd pr\u00edjem vitam\u00ednov, miner\u00e1lov a vl\u00e1kniny.<\/p>\n\n<p>Bielkoviny, tuky a sacharidy by mali by\u0165 v reduk\u010dnej di\u00e9te zast\u00fapen\u00e9 v <strong>pomere <br \/>pribli\u017ene 30-35 : 15-20 : 45-50<\/strong>. Ide\u00e1lny pomer \u017eiv\u00edn v\u0161ak z\u00e1vis\u00ed od individu\u00e1lnych potrieb, aktiv\u00edt a cie\u013eov ka\u017ed\u00e9ho \u010dloveka. <\/p>\n\n<p>Vo v\u0161eobecnosti <strong>by bielkoviny mali tvori\u0165 pribli\u017ene 20-30 % <\/strong>celkov\u00e9ho kalorick\u00e9ho pr\u00edjmu, <strong>sacharidy pribli\u017ene 40-50 %<\/strong> a <strong>tuky pribli\u017ene 25-35 % <\/strong>celkov\u00e9ho kalorick\u00e9ho pr\u00edjmu.<\/p>\n\n<p><strong>TIP:<\/strong> Pri chudnut\u00ed a jed\u00e1lni\u010dku v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 aj vhodn\u00e1 di\u00e9ta. Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/najucinnejsie-diety-na-svete\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/nejucinnejsi-diety\/\" target=\"_blank\" rel=\"noreferrer noopener\">10 tipov na naj\u00fa\u010dinnej\u0161ie di\u00e9ty<\/a><\/strong> na svete.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Dolezitost_pitneho_rezimu\"><\/span>7. D\u00f4le\u017eitos\u0165 pitn\u00e9ho re\u017eimu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Dostato\u010dn\u00fd pitn\u00fd re\u017eim<\/strong> je pri chudnut\u00ed absol\u00fatnou nevyhnutnos\u0165ou. Odpor\u00fa\u010da sa <strong>pi\u0165 hlavne vodu<\/strong> a obmedzi\u0165 pr\u00edjem sladen\u00fdch n\u00e1pojov, alkoholu a kofe\u00ednu. Voda pom\u00e1ha udr\u017eiava\u0165 telo hydratovan\u00e9 a podporuje spr\u00e1vnu funkciu metabolizmu.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/piti-vody-1024x538.jpg\" alt=\"pitie vody\" class=\"wp-image-1034\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/piti-vody-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/piti-vody-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/piti-vody-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/piti-vody-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/piti-vody-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/piti-vody-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/piti-vody.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Pite najm\u00e4 vodu<\/figcaption><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Obmedzte_sladkosti\"><\/span>8. Obmedzte sladkosti<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Asi ka\u017ed\u00e9mu je jasn\u00e9, \u017ee <strong>sladkosti nemaj\u00fa v jed\u00e1lni\u010dku pri chudnut\u00ed miesto<\/strong>. Sladkosti toti\u017e obsahuj\u00fa ve\u013ea pr\u00e1zdnych kal\u00f3ri\u00ed a jednoduch\u00fdch cukrov, ktor\u00e9 m\u00f4\u017eu r\u00fdchlo zv\u00fd\u0161i\u0165 hladinu cukru v krvi a vies\u0165 k r\u00fdchlemu poklesu energie.<\/p>\n\n<p>Namiesto sladk\u00fdch dezertov a su\u0161ienok <strong>jedzte napr\u00edklad ovocie<\/strong>. Ak potrebujete sladi\u0165, <strong>vysk\u00fa\u0161ajte alternat\u00edvy cukru,<\/strong> napr\u00edklad med, \u010dakankov\u00fd sirup alebo javorov\u00fd sirup.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Akym_potravinam_sa_vyhnut\"><\/span>9. Ak\u00fdm potravin\u00e1m sa vyhn\u00fa\u0165<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Okrem sladkost\u00ed by ste sa vo svojom jed\u00e1lni\u010dku na chudnutie mali vyh\u00fdba\u0165 aj <strong>\u010fal\u0161\u00edm nevhodn\u00fdm potravin\u00e1m<\/strong>. Vo v\u0161eobecnosti sa ria\u010fte pravidlom: <strong>nejedzte vysokokalorick\u00e9 potraviny<\/strong>. Tieto potraviny \u010dasto obsahuj\u00fa ve\u013ek\u00e9 mno\u017estvo nezdrav\u00fdch tukov, cukrov a kal\u00f3ri\u00ed, ktor\u00e9 m\u00f4\u017eu s\u0165a\u017eova\u0165 chudnutie. <\/p>\n\n<p><strong>Medzi potraviny, ktor\u00fdm by ste sa mali rad\u0161ej vyhn\u00fa\u0165, patria:<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>vypr\u00e1\u017ean\u00e9 jedl\u00e1,<\/li>\n\n\n\n<li>alkohol a sladk\u00e9 limon\u00e1dy,<\/li>\n\n\n\n<li>su\u0161ienky,<\/li>\n\n\n\n<li>biele pe\u010divo,<\/li>\n\n\n\n<li>mrazen\u00e9 polotovary,<\/li>\n\n\n\n<li>tu\u010dn\u00e9 m\u00e4so a \u00fadeniny,<\/li>\n\n\n\n<li>priemyselne spracovan\u00e9 potraviny,<\/li>\n\n\n\n<li>konzervovan\u00e9 potraviny.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Aku_prilohu_si_vybrat\"><\/span>10. Ak\u00fa pr\u00edlohu si vybra\u0165<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>V\u00fdber spr\u00e1vnej pr\u00edlohy<\/strong> je rozhoduj\u00faci aj pri pr\u00edprave jednotliv\u00fdch jed\u00e1l. Namiesto nezdrav\u00fdch jed\u00e1l, ako s\u00fa hranolky alebo zemiakov\u00e1 ka\u0161a, <strong>si vyberte pr\u00edlohy bohat\u00e9 na vl\u00e1kninu a \u017eiviny<\/strong>. Vyberte si <strong>celozrnn\u00fa ry\u017eu, quinou, zeleninu, sladk\u00e9 zemiaky alebo celozrnn\u00e9 cestoviny <\/strong>. <\/p>\n\n<p>Tieto pr\u00edlohy maj\u00fa ni\u017e\u0161\u00ed glykemick\u00fd index, \u010do znamen\u00e1, \u017ee cukor z t\u00fdchto potrav\u00edn sa do krvi uvo\u013e\u0148uje postupne a udr\u017eiava stabiln\u00fa hladinu energie.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Nezabudnite_na_zdrave_tuky\"><\/span>11. Nezabudnite na zdrav\u00e9 tuky<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Tuky a mastn\u00e9 jedl\u00e1 vo v\u0161eobecnosti nejd\u00fa ruka v ruke s chudnut\u00edm, ale hovor\u00edme o zdrav\u00fdch tukoch, na ktor\u00e9 by sme nemali zab\u00fada\u0165. <strong>Zdrav\u00e9 tuky s\u00fa nevyhnutnou s\u00fa\u010das\u0165ou stravy<\/strong> a zohr\u00e1vaj\u00fa k\u013e\u00fa\u010dov\u00fa \u00falohu v mnoh\u00fdch telesn\u00fdch funkci\u00e1ch.<\/p>\n\n<p>Nach\u00e1dzaj\u00fa sa v <strong>potravin\u00e1ch, ako je avok\u00e1do, olivov\u00fd olej, orechy a semen\u00e1<\/strong>. Tieto tuky podporuj\u00fa zdravie srdca, zmier\u0148uj\u00fa z\u00e1paly a pom\u00e1haj\u00fa regulova\u0165 hladinu cholesterolu. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Klucom_je_pravidelnost\"><\/span>12. K\u013e\u00fa\u010dom je pravidelnos\u0165<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Pri pravidelnom a zdravom stravovan\u00ed bude va\u0161e telo fungova\u0165 tak, ako m\u00e1. <\/strong>Pravideln\u00e1 strava pom\u00e1ha udr\u017eiava\u0165 stabiln\u00fa hladinu cukru v krvi a zabra\u0148uje n\u00e1hlym poklesom energie, ktor\u00e9 \u010dasto vyvol\u00e1vaj\u00fa chu\u0165 na nezdrav\u00e9 desiaty. <\/p>\n\n<p><strong>Zvo\u013ete si pevn\u00fd \u010das ra\u0148ajok, obeda a ve\u010dere a<\/strong> sna\u017ete sa to dodr\u017eiava\u0165. Pl\u00e1nujte svoj jed\u00e1lni\u010dek dopredu tak, aby ste vedeli, \u010do a kedy budete jes\u0165.<\/p>\n\n<p>Ak v\u0161ak nem\u00e1te \u010das \u010di energiu pl\u00e1nova\u0165 svoj jed\u00e1lni\u010dek dopredu, vysk\u00fa\u0161ajte <a href=\"https:\/\/www.bezdiety.blog\/sk\/krabickova-dieta\/\"><strong>krabi\u010dkov\u00fa di\u00e9tu<\/strong><\/a>, v\u010faka ktorej bude v\u00e1\u0161 jed\u00e1lni\u010dek pravideln\u00fd a pestr\u00fd.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Kedy_si_dat_dezert\"><\/span>13. Kedy si da\u0165 dezert?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>To, \u017ee sa sna\u017e\u00edte jes\u0165 zdravo a <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-na-stehnach\/\">schudn\u00fa\u0165<\/a><\/strong>, striktne neznamen\u00e1, \u017ee si nem\u00f4\u017eete nikdy dopria\u0165 nie\u010do dobr\u00e9 pod zub. <\/p>\n\n<p>Najlep\u0161\u00ed sp\u00f4sob, ako to dosiahnu\u0165, je da\u0165 si sladk\u00fa bodku <strong>po hlavnom jedle<\/strong>, ke\u010f sa u\u017e c\u00edtite s\u00fdti. Takto zn\u00ed\u017eite pravdepodobnos\u0165, \u017ee budete ma\u0165 chu\u0165 na sladk\u00e9 po\u010das jednotliv\u00fdmi jedlami behom d\u0148a. M\u00f4\u017eete si tie\u017e vytvori\u0165 pravidlo, \u017ee si dezert doprajete len vo vybran\u00e9 dni v t\u00fd\u017edni alebo ako odmenu za splnenie cie\u013ea.<\/p>\n\n<p>M\u00f4\u017eete sa stravova\u0165 aj zdravo, tak\u017ee si doprajte ovocn\u00fd \u0161al\u00e1t, n\u00edzkokalorick\u00e9 dezerty alebo jogurt s medom a orechmi.<\/p>\n\n<p><strong>TIP: Vedeli ste, \u017ee spa\u013eova\u010de tukov m\u00f4\u017eu zn\u00ed\u017ei\u0165 chu\u0165 do jedla? Pre\u010d\u00edtajte si n\u00e1\u0161 <a href=\"https:\/\/www.bezdiety.blog\/sk\/spalovace-tukov-a-chudnutie\/\">\u010dl\u00e1nok o spa\u013eova\u010doch tukov a chudnut\u00ed<\/a>.<\/strong><\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jidelnicek-na-hubnuti-1024x538.jpg\" alt=\"Zdrav&#xE1; strava na chudnutie\" class=\"wp-image-646\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jidelnicek-na-hubnuti-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jidelnicek-na-hubnuti-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jidelnicek-na-hubnuti-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jidelnicek-na-hubnuti-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jidelnicek-na-hubnuti-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jidelnicek-na-hubnuti-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jidelnicek-na-hubnuti.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jedalnicek_na_chudnutie_priklad\"><\/span>Jed\u00e1lni\u010dek na chudnutie: pr\u00edklad <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Nie je \u013eahk\u00e9 zostavi\u0165 jed\u00e1lni\u010dek, ktor\u00fd nielen dobre chut\u00ed, ale obsahuje aj v\u0161etky potrebn\u00e9 \u017eiviny. M\u00f4\u017eete sa in\u0161pirova\u0165 nasleduj\u00facim zdrav\u00fdm jed\u00e1lni\u010dkom ni\u017e\u0161ie.<\/p>\n\n<ul class=\"wp-block-list\">\n<li>Ra\u0148ajky: Ovsen\u00e1 ka\u0161a s ovoc\u00edm a orechmi.<\/li>\n\n\n\n<li>Obed: Kuracie prsia s quinoou a grilovanou zeleninou.<\/li>\n\n\n\n<li>Ve\u010dera: Pe\u010den\u00fd losos so \u0161o\u0161ovicov\u00fdm \u0161al\u00e1tom.<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_nestratit_motivaciu\"><\/span>Ako nestrati\u0165 motiv\u00e1ciu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><strong>Pri chudnut\u00ed <\/strong>sa v\u00e1m m\u00f4\u017ee sta\u0165, \u017ee sa budete chcie\u0165 vr\u00e1ti\u0165 k <strong>star\u00fdm stravovac\u00edm n\u00e1vykom, preto\u017ee dodr\u017eiava\u0165 nov\u00fd \u017eivotn\u00fd \u0161t\u00fdl nemus\u00ed by\u0165 tak\u00e9 jednoduch\u00e9, ako ste si p\u00f4vodne mysleli. <\/strong> <\/p>\n\n<p>Ak m\u00e1te pocit, \u017ee <strong>str\u00e1cate <a href=\"https:\/\/www.bezdiety.blog\/sk\/fitness-motivacia\/\" target=\"_blank\" rel=\"noreferrer noopener\">motiv\u00e1ciu<\/a> a chudnutie nezvl\u00e1dnete<\/strong>, stanovte si men\u0161ie ciele, ktor\u00e9 sa daj\u00fa \u013eah\u0161ie splni\u0165.<\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pohyb_a_cvicenie\"><\/span>Pohyb a cvi\u010denie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Nem\u00f4\u017eete schudn\u00fa\u0165 len pomocou jed\u00e1lni\u010dka. Okrem spr\u00e1vnej stravy <strong>zara\u010fte do<\/strong> svojho \u017eivotn\u00e9ho \u0161t\u00fdlu aj <strong>pravideln\u00fa fyzick\u00fa aktivitu<\/strong>. <strong><a href=\"https:\/\/www.trenerzien.com\/kviz?el=bezdiety&amp;htrafficsource=banner\" data-type=\"URL\" target=\"_blank\" rel=\"noreferrer noopener\">Cvi\u010denie<\/a> podporuje spa\u013eovanie kal\u00f3ri\u00ed<\/strong>, zvy\u0161uje svalov\u00fa hmotu a zlep\u0161uje celkov\u00fa kond\u00edciu. <\/p>\n\n<p>Odpor\u00fa\u010dame vybra\u0165 si \u010dinnos\u0165, ktor\u00e1 v\u00e1m prin\u00e1\u0161a rados\u0165, napr\u00edklad prech\u00e1dzky, <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/behani-a-hubnuti\/\" rel=\"noreferrer noopener\">beh<\/a><\/strong>, pl\u00e1vanie alebo <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/joga-pre-zaciatocnikov\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/joga-pro-zacatecniky\/\" rel=\"noreferrer noopener\">jogu<\/a><\/strong>.<\/p>\n\n<p><strong>TIP: Chcete za\u010da\u0165 cvi\u010di\u0165 a schudn\u00fa\u0165? Toto s\u00fa <a href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsie-cviky-na-chudnutie\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/nejlepsi-cviky-na-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">najlep\u0161ie cviky na chudnutie<\/a>.<\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pocuvajte_svoje_telo\"><\/span>Po\u010d\u00favajte svoje telo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Len va\u0161e <strong>telo v\u00e1m povie, \u010do je pre\u0148<\/strong> vhodn\u00e9. Sledujte ho a po\u010d\u00favajte ho. V\u0161\u00edmajte si, kedy ste unaven\u00ed, kedy m\u00e1te chu\u0165 na sladk\u00e9, \u010di m\u00e1te bolesti alebo tr\u00e1viace probl\u00e9my.<\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sledujte_svoj_pokrok\"><\/span>Sledujte svoj pokrok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ke\u010f sa u\u017e sna\u017e\u00edte schudn\u00fa\u0165, je celkom jasn\u00e9, \u017ee budete <strong>sledova\u0165 svoje pokroky.<\/strong> M\u00f4\u017eete pou\u017ei\u0165 r\u00f4zne met\u00f3dy, ako napr\u00edklad <strong>pravideln\u00e9 v\u00e1\u017eenie, meranie obvodu tela alebo fotodokument\u00e1ciu. <\/strong> <\/p>\n\n<p>Sledovanie pokroku v\u00e1m pom\u00f4\u017ee <strong>udr\u017ea\u0165 si motiv\u00e1ciu <\/strong>a v pr\u00edpade potreby upravi\u0165 <strong>di\u00e9tu alebo cvi\u010debn\u00fd pl\u00e1n<\/strong>.<\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zvladanie_emocionalneho_stravovania\"><\/span>Zvl\u00e1danie emocion\u00e1lneho stravovania<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><strong>\u00dabytok alebo pr\u00edrastok hmotnosti<\/strong> \u010dasto s\u00favis\u00ed s emocion\u00e1lnou a psychickou nepohodou. Takzvan\u00e9 <strong>emocion\u00e1lne stravovanie<\/strong> je sprev\u00e1dzan\u00e9 prejedan\u00edm sa alebo konzum\u00e1ciou nezdrav\u00fdch potrav\u00edn. <\/p>\n\n<p>Nau\u010dte sa <strong>rozpozn\u00e1va\u0165 svoje emocion\u00e1lne sign\u00e1ly <\/strong>a h\u013eadajte alternat\u00edvne sp\u00f4soby, ako sa s nimi vyrovna\u0165 sk\u00f4r, ako siahnete po jedle. Doprajte si oddych a vysk\u00fa\u0161ajte medit\u00e1ciu alebo ob\u013e\u00faben\u00fd \u0161port, ktor\u00fd v\u00e1m pom\u00f4\u017ee uvo\u013eni\u0165 sa.<\/p>\n\n<p>Rovnako <strong>sa vyh\u00fdbajte extr\u00e9mnym di\u00e9tam<\/strong> a hladovaniu. Kilogramy, ktor\u00e9 ste r\u00fdchlo zhodili, by ste mohli z\u00edska\u0165 zase <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/co-je-jojo-efekt\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/co-to-je-jojo-efekt\/\" target=\"_blank\" rel=\"noreferrer noopener\">hne\u010f sp\u00e4\u0165<\/a><\/strong>.<\/p>\n\n<p><strong>TIP: Pre\u010d\u00edtajte si, \u010do radia odborn\u00edci o di\u00e9tach <a href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsia-dieta-na-chudnutie\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/nejlepsi-dieta-na-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">TU<\/a>.<\/strong><\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jidelnicek-hubnuti-1024x538.jpg\" alt=\"Jed&#xE1;lni&#x10D;ek na chudnutie\" class=\"wp-image-645\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jidelnicek-hubnuti-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jidelnicek-hubnuti-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jidelnicek-hubnuti-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jidelnicek-hubnuti-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jidelnicek-hubnuti-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jidelnicek-hubnuti-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jidelnicek-hubnuti.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Oddych_a_spanok\"><\/span>Oddych a sp\u00e1nok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Nedostatok sp\u00e1nku a chronick\u00fd stres m\u00f4\u017eu ma\u0165 negat\u00edvny vplyv na va\u0161u hmotnos\u0165 a celkov\u00e9 zdravie. Venujte preto dostato\u010dn\u00fa pozornos\u0165 odpo\u010dinku a sp\u00e1nku. <\/p>\n\n<p><strong>Sna\u017ete sa dodr\u017eiava\u0165 pravideln\u00fd sp\u00e1nkov\u00fd re\u017eim<\/strong> a vyh\u00fdbajte sa \u010dinnostiam, ktor\u00e9 m\u00f4\u017eu naru\u0161i\u0165 v\u00e1\u0161 prirodzen\u00fd biorytmus, ako je pitie k\u00e1vy alebo sledovanie telev\u00edzie a prezeranie inform\u00e1ci\u00ed na telef\u00f3ne pred span\u00edm.<\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdrave_stravovacie_navyky\"><\/span>Zdrav\u00e9 stravovacie n\u00e1vyky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><strong>Chudnutie by nemalo by\u0165 do\u010dasn\u00fdm procesom<\/strong>, ale sk\u00f4r s\u00fa\u010das\u0165ou zmeny \u017eivotn\u00e9ho \u0161t\u00fdlu. Vytvorenie zdrav\u00fdch stravovac\u00edch n\u00e1vykov v\u00e1m pom\u00f4\u017ee udr\u017ea\u0165 si optim\u00e1lnu hmotnos\u0165 aj po dosiahnut\u00ed cie\u013ea. <\/p>\n\n<p>Sk\u00faste sa zamera\u0165 na dlhodobo udr\u017eate\u013en\u00e9 zmeny, ako je pravideln\u00e9 konzumovanie zdrav\u00fdch potrav\u00edn, obmedzenie pr\u00edjmu spracovan\u00fdch potrav\u00edn a meranie rozumn\u00fdch porci\u00ed.<\/p>\n\n<p><strong>TIP:<\/strong> <strong>\u010co je to <a href=\"https:\/\/www.bezdiety.blog\/sk\/co-je-jojo-efekt\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/co-to-je-jojo-efekt\/\" target=\"_blank\" rel=\"noreferrer noopener\">JOJO efekt<\/a> a za ako dlho sa dostav\u00ed?<\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vsetkeho_vziat\"><\/span>\u010co si z toho v\u0161etk\u00e9ho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Postup, ako <strong>vytvori\u0165 jed\u00e1lni\u010dek na chudnutie<\/strong>, nie je pre ka\u017ed\u00e9ho rovnak\u00fd. Mus\u00edte sa zamyslie\u0165 nad svojimi individu\u00e1lnymi potrebami, cie\u013emi a obmedzeniami. Zvyknite si v\u0161\u00edma\u0165 si, \u010do jete, a starostlivo si vybera\u0165 jedlo. Venujte pozornos\u0165 <strong>kal\u00f3ri\u00e1m, glykemick\u00e9mu indexu a v\u00fd\u017eivov\u00fdm hodnot\u00e1m<\/strong>.<\/p>\n\n<p>Celkovo zme\u0148te svoj <strong>\u017eivotn\u00fd \u0161t\u00fdl<\/strong> na zdrav\u0161\u00ed a sna\u017ete sa ho udr\u017ea\u0165. Ak chcete <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/nadvaha-a-obezita-u-zien-ako-ju-riesit\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/nadvaha-a-obezita-u-zen\/\" target=\"_blank\" rel=\"noreferrer noopener\">schudn\u00fa\u0165 natrvalo,<\/a><\/strong> potom to ur\u010dite dosiahnete.<\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky_FAQ\"><\/span>\u010casto kladen\u00e9 ot\u00e1zky (FAQ)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1688977841567\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_dlho_trva_kym_zacnete_vidiet_vysledky_chudnutia\"><\/span>Ako dlho trv\u00e1, k\u00fdm za\u010dnete vidie\u0165 v\u00fdsledky chudnutia?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Vidite\u013en\u00e9 v\u00fdsledky sa m\u00f4\u017eu u jednotliv\u00fdch \u013eud\u00ed l\u00ed\u0161i\u0165, ale vo v\u0161eobecnosti by ste mali o\u010dak\u00e1va\u0165 prv\u00e9 vidite\u013en\u00e9 zmeny po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och pravidelnej stravy a cvi\u010denia.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1688977859886\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Je_lepsie_prijat_menej_kalorii_ako_je_odporucany_prijem_aby_ste_rychlejsie_schudli\"><\/span>Je lep\u0161ie prija\u0165 menej kal\u00f3ri\u00ed, ako je odpor\u00fa\u010dan\u00fd pr\u00edjem, aby ste r\u00fdchlej\u0161ie schudli?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Nie, je d\u00f4le\u017eit\u00e9 dodr\u017eiava\u0165 odpor\u00fa\u010dan\u00fd energetick\u00fd pr\u00edjem a zabezpe\u010di\u0165 vyv\u00e1\u017een\u00fa stravu. Extr\u00e9mne n\u00edzky pr\u00edjem kal\u00f3ri\u00ed m\u00f4\u017ee ma\u0165 negat\u00edvny vplyv na zdravie a spomali\u0165 metabolizmus.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1688977885670\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Mozem_si_obcas_dopriat_svoje_oblubene_nezdrave_jedlo\"><\/span>M\u00f4\u017eem si ob\u010das dopria\u0165 svoje ob\u013e\u00faben\u00e9 nezdrav\u00e9 jedlo?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u00c1no, ob\u010dasn\u00e9 konzumovanie nezdrav\u00fdch potrav\u00edn je v poriadku. Je v\u0161ak d\u00f4le\u017eit\u00e9 zachova\u0165 rovnov\u00e1hu a venova\u0165 pozornos\u0165 celkovej strave.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1688977903182\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Je_lepsie_cvicit_pred_alebo_po_jedle\"><\/span>Je lep\u0161ie cvi\u010di\u0165 pred alebo po jedle?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Pred cvi\u010den\u00edm sa odpor\u00fa\u010da po\u010dka\u0165 aspo\u0148 hodinu po jedle, aby tr\u00e1venie prebiehalo bez v\u00e4\u010d\u0161ieho stresu.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1688977918054\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Co_robit_ak_narazim_na_prekazky_pri_chudnuti\"><\/span>\u010co robi\u0165, ak naraz\u00edm na prek\u00e1\u017eky pri chudnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Je norm\u00e1lne, \u017ee sa stret\u00e1vame s prek\u00e1\u017ekami. D\u00f4le\u017eit\u00e9 je nestrati\u0165 motiv\u00e1ciu a h\u013eada\u0165 sp\u00f4soby, ako sa s nimi vyrovna\u0165. M\u00f4\u017eete sa poradi\u0165 s odborn\u00edkom alebo vyh\u013eada\u0165 podporu rodiny a priate\u013eov.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><a href=\"https:\/\/app.freelo.io\/front\/task\/edit\/?f=worker&amp;tid=9262555\" target=\"_blank\" rel=\"noopener\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u2705Ako si zostavi\u0165 jed\u00e1lni\u010dek na chudnutie \u270513 \u00fa\u010dinn\u00fdch tipov \u2705Chudnutie a jed\u00e1lni\u010dek\u2705Zdrav\u00e1 strava, di\u00e9ta, pohyb a cvi\u010denie<\/p>\n","protected":false},"author":4,"featured_media":1611,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[36,48],"tags":[],"class_list":{"0":"post-2256","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ako-schudnut","8":"category-zdrava-vyziva-sk"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/jak-sestavit-jidelnicek.jpg","author_info":{"display_name":"Monika Havrdov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/monika\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2256","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=2256"}],"version-history":[{"count":9,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2256\/revisions"}],"predecessor-version":[{"id":2973,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2256\/revisions\/2973"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/1611"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=2256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=2256"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=2256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}