{"id":719,"date":"2024-09-08T17:23:43","date_gmt":"2024-09-08T15:23:43","guid":{"rendered":"https:\/\/www.bezdiety.blog\/?p=719"},"modified":"2025-09-08T10:15:15","modified_gmt":"2025-09-08T08:15:15","slug":"ako-schudnut-co-najrychlejsie","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/","title":{"rendered":"Ako schudn\u00fa\u0165 \u010do najr\u00fdchlej\u0161ie? 31 najlep\u0161\u00edch tipov"},"content":{"rendered":"\n<p>U\u017e se n\u011bjakou dobu sna\u017e\u00edte zhubnout a nejde to? Nebo byste pot\u0159ebovali p\u0159ed dovolenou <a href=\"http:\/\/bezdiety.blog\/jak-rychle-zhubnout\/\" target=\"_blank\" rel=\"noopener\"><strong>rychle zhubnout <\/strong><\/a>p\u00e1r kil? <strong>Poj\u010fme se pod\u00edvat na 31 nejlep\u0161\u00edch tip\u016f, jak zhubnout co nejrychleji<\/strong> a hlavn\u011b, jak se vyhnout JOJO efektu. Pov\u00edme v\u00e1m,<strong> jak hubnout zdrav\u011b, jak si vypo\u010d\u00edtat ide\u00e1ln\u00ed kalorick\u00fd p\u0159\u00edjem v z\u00e1vislosti na tom, jak moc sportujete \u010di nesportujete a \u0159ekneme si, jak hubnout bez <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-casto-cvicit-pri-chudnuti\/\" data-type=\"post\" data-id=\"861\">cvi\u010den\u00ed<\/a>. <\/strong><\/p>\n\n\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 ' ><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Jak_a_proc_hubnout_zdrave\" >Jak a pro\u010d hubnout zdrav\u011b<\/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-schudnut-co-najrychlejsie\/#Vypocet_idealniho_energetickeho_prijmu\" >V\u00fdpo\u010det ide\u00e1ln\u00edho energetick\u00e9ho p\u0159\u00edjmu<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Kaloricka_kalkulacka_Vzorec_pro_vypocet_bazalniho_metabolismu\" >Kalorick\u00e1 kalkula\u010dka: Vzorec pro v\u00fdpo\u010det baz\u00e1ln\u00edho metabolismu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Jak_spocitat_idealni_prijem_kalorii_kdyz_cvicim\" >Jak spo\u010d\u00edtat ide\u00e1ln\u00ed p\u0159\u00edjem kalori\u00ed, kdy\u017e cvi\u010d\u00edm?<\/a><\/li><\/ul><\/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-schudnut-co-najrychlejsie\/#Kaloricky_deficit_Jak_urcit_kolik_kalorii_jist_kdyz_chci_zhubnout\" >Kalorick\u00fd deficit: Jak ur\u010dit kolik kalori\u00ed j\u00edst, kdy\u017e chci zhubnout<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Hubnuti_bez_cviceni_O_kolik_snizit_prijem_kalorii\" >Hubnut\u00ed bez cvi\u010den\u00ed: O kolik sn\u00ed\u017eit p\u0159\u00edjem kalori\u00ed<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Co_to_je_JOJO_efekt_a_jak_se_mu_vyhnout\" >Co to je JOJO efekt a jak se mu vyhnout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Jak_vznika_JOJO_efekt\" >Jak vznik\u00e1 JOJO efekt<\/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-schudnut-co-najrychlejsie\/#Negativni_vliv_JOJO_efektu_na_zdravi\" >Negativn\u00ed vliv JOJO efektu na zdrav\u00ed<\/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-schudnut-co-najrychlejsie\/#Jak_bojovat_proti_JOJO_efektu\" >Jak bojovat proti JOJO efektu<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#10_nejlepsich_potravin_na_hubnuti\" >10 nejlep\u0161\u00edch potravin na hubnut\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Nejlepsi_cviceni_na_hubnuti_Pri_cem_se_nejvice_spaluje\" >Nejlep\u0161\u00ed cvi\u010den\u00ed na hubnut\u00ed: P\u0159i \u010dem se nejv\u00edce spaluje?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Kolik_spalite_kcal_a_kj_jednotlivymi_sporty\" >Kolik sp\u00e1l\u00edte kcal a kj jednotliv\u00fdmi sporty<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#31_tipu_jak_zhubnout_co_nejrychleji\" >31 tip\u016f, jak zhubnout co nejrychleji<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#1_Vedte_si_denicek_pomuze_vam_s_hubnutim\" >1. Ve\u010fte si den\u00ed\u010dek, pom\u016f\u017ee v\u00e1m s hubnut\u00edm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#2_Bilkoviny_jsou_zaklad\" >2. B\u00edlkoviny jsou z\u00e1klad<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#3_Zdrave_tuky_%E2%80%93_pritel_ne_nepritel\" >3. Zdrav\u00e9 tuky &#8211; p\u0159\u00edtel, ne nep\u0159\u00edtel<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#4_Jezte_ty_spravne_cukry_%E2%80%93_komplexni_sacharidy\" >4. Jezte ty spr\u00e1vn\u00e9 cukry \u2013 komplexn\u00ed sacharidy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#7_Zacnete_chodit_pesky\" >7. Za\u010dn\u011bte chodit p\u011b\u0161ky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#8_Zkuste_cardio_cviceni_alespon_2x_tydne\" >8. Zkuste cardio cvi\u010den\u00ed alespo\u0148 2x t\u00fddn\u011b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#9_Posilovani_Jak_spalovat_tuky_i_pri_odpocinku\" >9. Posilov\u00e1n\u00ed: Jak spalovat tuky i p\u0159i odpo\u010dinku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#10_Kvalitni_spanek_pomaha_pri_hubnuti\" >10. Kvalitn\u00ed sp\u00e1nek pom\u00e1h\u00e1 p\u0159i hubnut\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#11_Pracujte_se_stresem_%E2%80%93_stres_vede_k_tloustnuti\" >11. Pracujte se stresem \u2013 stres vede k tloustnut\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#12_Vyhnete_se_redukcnim_dietam\" >12. Vyhn\u011bte se reduk\u010dn\u00edm diet\u00e1m<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#13_Jezte_dostatek_zeleniny_a_ovoce\" >13. Jezte dostatek zeleniny a ovoce<\/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-schudnut-co-najrychlejsie\/#14_Sledujte_svuj_pokrok_%E2%80%93_nejen_vahu\" >14. Sledujte sv\u016fj pokrok &#8211; nejen v\u00e1hu<\/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-schudnut-co-najrychlejsie\/#15_Omezte_konzumaci_nezdravych_potravin\" >15. Omezte konzumaci nezdrav\u00fdch potravin<\/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-schudnut-co-najrychlejsie\/#16_Najdete_si_cviceni_ktere_vas_bavi\" >16. Najd\u011bte si cvi\u010den\u00ed, kter\u00e9 v\u00e1s bav\u00ed<\/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-schudnut-co-najrychlejsie\/#17_Nesrovnavejte_se\" >17. Nesrovn\u00e1vejte se<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#18_Najdete_si_skupinu_lidi_kteri_chteji_zhubnout\" >18. Najd\u011bte si skupinu lid\u00ed, kte\u0159\u00ed cht\u011bj\u00ed zhubnout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#19_Jezte_intuitivne_a_vedome\" >19. Jezte intuitivn\u011b a v\u011bdom\u011b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#20_Omezte_konzumaci_alkoholu\" >20. Omezte konzumaci alkoholu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#21_Zamerte_se_na_kvalitu_potravin\" >21. Zam\u011b\u0159te se na kvalitu potravin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#22_Mlsejte_zdrave\" >22. Mlsejte zdrav\u011b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#23_Omezte_konzumaci_sladkych_napoju\" >23. Omezte konzumaci sladk\u00fdch napoj\u016f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#24_Pijte_zeleny_caj\" >24. Pijte zelen\u00fd \u010daj<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#25_Zaradte_do_jidelnicku_chili_papricky\" >25. Za\u0159a\u010fte do j\u00eddeln\u00ed\u010dku chili papri\u010dky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#26_Jezte_hodne_vlakniny\" >26. Jezte hodn\u011b vl\u00e1kniny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#27_Zkuste_ketodietu\" >27. Zkuste ketodietu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#28_Pijte_dostatek_vody\" >28. Pijte dostatek vody<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#29_Vyhnete_se_skrytym_cukrum\" >29. Vyhn\u011bte se skryt\u00fdm cukr\u016fm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#30_Zkuste_prerusovany_pust\" >30. Zkuste p\u0159eru\u0161ovan\u00fd p\u016fst<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#31_Udelejte_si_kviz_proc_nehubnete\" >31. Ud\u011blejte si kv\u00edz, pro\u010d nehubnete<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Jak_si_udrzet_motivaci_pri_hubnuti\" >Jak si udr\u017eet motivaci p\u0159i hubnut\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#FAQ_Nejcastejsi_otazky_ohledne_hubnuti\" >FAQ: Nej\u010dast\u011bj\u0161\u00ed ot\u00e1zky ohledn\u011b hubnut\u00ed<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Jak_rychle_muzu_zhubnout\" >Jak rychle m\u016f\u017eu zhubnout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Jaky_sport_je_nejlepsi_na_hubnuti\" >Jak\u00fd sport je nejlep\u0161\u00ed na hubnut\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-48\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Muzu_zhubnout_bez_cviceni\" >M\u016f\u017eu zhubnout bez cvi\u010den\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-49\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Lze_hubnout_jen_cvicenim\" >Lze hubnout jen cvi\u010den\u00edm?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-50\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Muzu_jist_jidla_ktera_mam_rada_pri_hubnuti\" >M\u016f\u017eu j\u00edst j\u00eddla, kter\u00e1 m\u00e1m r\u00e1d\/a, p\u0159i hubnut\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-51\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Jak_dlouho_bych_mela_spat_kdyz_chci_zhubnout\" >Jak dlouho bych m\u011bl\/a sp\u00e1t, kdy\u017e chci zhubnout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-52\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Co_delat_kdyz_se_dostanu_do_bodu_kdy_uz_nemohu_zhubnout\" >Co d\u011blat, kdy\u017e se dostanu do bodu, kdy u\u017e nemohu zhubnout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-53\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Jak_zhubnout_co_nejrychleji\" >Jak zhubnout co nejrychleji?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-54\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Jak_nejrychleji_zhubnout_bricho\" >Jak nejrychleji zhubnout b\u0159icho?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-55\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Jak_zhubnout_10_kg\" >Jak zhubnout 10 kg?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-56\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Jak_rychle_zhubnout_20_kg\" >Jak rychle zhubnout 20 kg?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-57\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Jak_zhubnout_5_kg_za_tyden\" >Jak zhubnout 5 kg za t\u00fdden?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-58\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Jak_zhubnout_5_kilo_za_mesic\" >Jak zhubnout 5 kilo za m\u011bs\u00edc?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-59\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Funguji_doplnky_stravy_na_hubnuti\" >Funguj\u00ed dopl\u0148ky stravy na hubnut\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-60\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Jaky_je_idealni_jidelnicek_na_hubnuti\" >Jak\u00fd je ide\u00e1ln\u00ed j\u00eddeln\u00ed\u010dek na hubnut\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-61\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Pomaha_krabickova_dieta_na_hubnuti\" >Pom\u00e1h\u00e1 krabi\u010dkov\u00e1 dieta na hubnut\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-62\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Jak_zrychlit_metabolismus\" >Jak zrychlit metabolismus?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-63\" href=\"https:\/\/www.bezdiety.blog\/sk\/ako-schudnut-co-najrychlejsie\/#Zdroje\" >Zdroje<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_a_proc_hubnout_zdrave\"><\/span>Jak a pro\u010d hubnout zdrav\u011b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sna\u017e\u00edte se shodit n\u011bkolik kilogram\u016f, ale nechcete, aby se v\u00e1m za p\u00e1r m\u011bs\u00edc\u016f vr\u00e1tili a hlavn\u011b, chcete hubnout zdrav\u011b? I kdy\u017e nyn\u00ed \u0159e\u0161\u00edte, jak zhubnout co nejrychleji, nejsp\u00ed\u0161 nechcete, aby to zat\u00ed\u017eilo va\u0161e zdrav\u00ed. <\/p>\n\n\n\n<p>P\u0159ekvapiv\u011b, zdrav\u00e9 hubnut\u00ed nen\u00ed jen o tom, abyste na v\u00e1ze ka\u017ed\u00fd t\u00fdden vid\u011bli ni\u017e\u0161\u00ed \u010d\u00edslo. <strong>Kdy\u017e hubneme zdrav\u011b, hubneme tukovou hmotu nikoliv svaly. M\u016f\u017ee se tedy st\u00e1t, \u017ee budete v\u00e1\u017eit stejn\u011b, ale kdy\u017e si zm\u011b\u0159\u00edte obvody t\u011bla, zjist\u00edte, \u017ee jste zhubli. <\/strong><\/p>\n\n\n\n<p>A jak k hubnut\u00ed doch\u00e1z\u00ed? Zjednodu\u0161en\u011b kdy\u017e j\u00edte m\u00e9n\u011b ne\u017e vyd\u00e1te energie.<strong> Pokud ned\u00e1me na\u0161emu t\u011blu dostate\u010dn\u00e9 mno\u017estv\u00ed energie pro pokryt\u00ed energetick\u00e9 pot\u0159eby, jsme v kalorick\u00e9m deficitu (nedostatku) a za\u010d\u00edn\u00e1me hubnout. <\/strong>Ale jak toho dos\u00e1hnout? To n\u00e1s p\u0159iv\u00e1d\u00ed k na\u0161emu prvn\u00edmu bodu &#8211; v\u00fdpo\u010det energetick\u00e9ho p\u0159\u00edjmu.<\/p>\n\n\n\n<p><strong>TIP: Bez znalosti denn\u00e9ho pr\u00edjmu sa zmena v\u00e1hy \u010dasto minie \u00fa\u010dinku<\/strong>. Na\u0161a <a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-denniho-prijmu-kalorii\/\"><strong>kalkula\u010dka denn\u00e9ho pr\u00edjmu<\/strong><\/a> v\u00e1m uk\u00e1\u017ee, ko\u013eko kal\u00f3ri\u00ed potrebujete, aby ste sa posunuli tam, kam chcete \u2013 zdravo a efekt\u00edvne.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/06\/jak-rychle-zhubnout-1-1024x683.jpg\" alt=\"Jak co nejrychleji zhubnout\" class=\"wp-image-311\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/jak-rychle-zhubnout-1-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/jak-rychle-zhubnout-1-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/jak-rychle-zhubnout-1-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/jak-rychle-zhubnout-1-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/jak-rychle-zhubnout-1-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/jak-rychle-zhubnout-1-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/jak-rychle-zhubnout-1.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vypocet_idealniho_energetickeho_prijmu\"><\/span><strong>V\u00fdpo\u010det ide\u00e1ln\u00edho energetick\u00e9ho p\u0159\u00edjmu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Kdy\u017e hled\u00e1te, jak zhubnout co nejrychleji, nejsp\u00ed\u0161 si \u0159\u00edk\u00e1te: Kde za\u010d\u00edt? Prvn\u00edm krokem je vypo\u010d\u00edtat si v\u00e1\u0161 ide\u00e1ln\u00ed energetick\u00fd p\u0159\u00edjem. Jak to ud\u011blat?<strong> Starou metodou je zapisov\u00e1n\u00ed v\u0161eho j\u00eddla a pit\u00ed po dobu jednoho t\u00fddne do <a href=\"http:\/\/www.kaloricke-tabulky.cz\/kaloricke-tabulky-potravin\" target=\"_blank\" rel=\"noreferrer noopener nofollow\" data-schema-attribute=\"mentions\">kalorick\u00fdch tabulek<\/a>. <\/strong>Po t\u00fddnu se\u010dt\u011bte ve\u0161ker\u00e9 hodnoty p\u0159\u00edjmu do jednoho \u010d\u00edsla a vyd\u011blte ho po\u010dtem dn\u00ed (tedy \u010d\u00edslem 7). <strong>Pokud va\u0161e hmotnost z\u016fstala nezm\u011bn\u011bna, vypo\u010d\u00edtan\u00fd pr\u016fm\u011brn\u00fd kalorick\u00fd p\u0159\u00edjem je v\u00e1\u0161 ide\u00e1ln\u00ed p\u0159\u00edjem, pokud nechcete hubnout ani p\u0159ib\u00edrat<\/strong>.<\/p>\n\n\n\n<p>Daleko vhodn\u011bj\u0161\u00ed je ale spo\u010d\u00edtat si pomoc\u00ed kalorick\u00e9 kalkula\u010dky tzv. BMR (Basal Metabolic Rate), baz\u00e1ln\u00ed metabolick\u00fd v\u00fddej. M\u016f\u017eete vyu\u017e\u00edt online kalkula\u010dku, ale mus\u00edte po\u010d\u00edtat s t\u00edm, \u017ee tam neb\u00fdv\u00e1 zahrnuta va\u0161e aktivita. <strong>A jak si jednodu\u0161e spo\u010d\u00edtat baz\u00e1ln\u00ed metabolick\u00fd v\u00fddej? <\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaloricka_kalkulacka_Vzorec_pro_vypocet_bazalniho_metabolismu\"><\/span>Kalorick\u00e1 kalkula\u010dka: Vzorec pro v\u00fdpo\u010det baz\u00e1ln\u00edho metabolismu<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Jako p\u0159\u00edklad si vezmeme 45letou \u017eenu s v\u00e1hou 70 kg a v\u00fd\u0161kou 170 cm<strong> a vypo\u010d\u00edt\u00e1me jej\u00ed <a href=\"https:\/\/cs.wikipedia.org\/wiki\/Baz\u00e1ln\u00ed_metabolick\u00fd_v\u00fddej\" target=\"_blank\" rel=\"noreferrer noopener nofollow\" data-schema-attribute=\"mentions\">baz\u00e1ln\u00ed metabolick\u00fd v\u00fddej (BMR) <\/a>pomoc\u00ed n\u00e1sleduj\u00edc\u00edho vzorce:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>BMR (\u017eeny) <\/strong>= 655,0955 + (9,5634 \u00d7 v\u00e1ha v kg) + (1,8496 \u00d7 v\u00fd\u0161ka v cm) &#8211; (4,6756 \u00d7 v\u011bk v letech)<\/li>\n<\/ul>\n\n\n\n<p><strong>Nyn\u00ed dosad\u00edme hodnoty:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>BMR <\/strong>= 655,0955 + (9,5634 \u00d7 70) + (1,8496 \u00d7 170) &#8211; (4,6756 \u00d7 45)<\/li>\n<\/ul>\n\n\n\n<p><strong>Po proveden\u00ed v\u00fdpo\u010dtu z\u00edsk\u00e1me:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>BMR = 655,0955 + 669,438 + 314,552 + 210,406<\/li>\n\n\n\n<li>BMR = <strong>1849,4915 <\/strong>kilokalori\u00ed (kcal) = <strong>7733,51 kj<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Toto je po\u010det kalori\u00ed, kter\u00e9 by tato \u017eena sp\u00e1lila b\u011bhem jednoho dne, <strong>pokud by odpo\u010d\u00edvala a ned\u011blala \u017e\u00e1dnou fyzickou aktivitu.<\/strong><\/p>\n\n\n\n<p><strong>TIP:<\/strong> U n\u00e1s n\u00e1jdete <a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-bazalniho-metabolismu\/\"><strong>kalkula\u010dku baz\u00e1lneho metabolizmu zadarmo<\/strong><\/a>, tak ju vysk\u00fa\u0161ajte.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_spocitat_idealni_prijem_kalorii_kdyz_cvicim\"><\/span>Jak spo\u010d\u00edtat ide\u00e1ln\u00ed p\u0159\u00edjem kalori\u00ed, kdy\u017e cvi\u010d\u00edm?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>V\u011bt\u0161ina z n\u00e1s ale n\u011bjakou aktivitu b\u011bhem dne d\u011bl\u00e1, proto se poj\u010fme pod\u00edvat na to, jak si ji do v\u00fdpo\u010dtu spr\u00e1vn\u011b p\u0159idat.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Krok \u010d. 1) Vypo\u010d\u00edtejte si hodnotu BMR podle vzorce<\/h5>\n\n\n\n<p> <strong>BMR (\u017eeny)<\/strong> = 655,0955 + (9,5634 \u00d7 v\u00e1ha v kg) + (1,8496 \u00d7 v\u00fd\u0161ka v cm) &#8211; (4,6756 \u00d7 v\u011bk v letech), <strong>BMR (mu\u017ei) <\/strong>= 66,473 + (13,7516 \u00d7 v\u00e1ha v kg) + (5,0033 \u00d7 v\u00fd\u0161ka v cm) &#8211; (6,755 \u00d7 v\u011bk v letech)<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Krok \u010d. 2) Ur\u010dete sv\u016fj koeficient fyzick\u00e9 aktivity:<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sedav\u00e1 pr\u00e1ce, \u017e\u00e1dn\u00e1 nebo minim\u00e1ln\u00ed aktivita<\/strong>: 1,2 <\/li>\n\n\n\n<li><strong>Lehk\u00e1 aktivita <\/strong>(nap\u0159. j\u00f3ga \/ ch\u016fze 1-3kr\u00e1t t\u00fddn\u011b): 1,375 <\/li>\n\n\n\n<li><strong>St\u0159edn\u00ed aktivita<\/strong> (nap\u0159. kolo \/ plav\u00e1n\u00ed 3-5kr\u00e1t t\u00fddn\u011b): 1,55 <\/li>\n\n\n\n<li><strong>Vysok\u00e1 aktivita <\/strong>(nap\u0159. b\u011bh\u00e1n\u00ed 6-7kr\u00e1t t\u00fddn\u011b): 1,725 <\/li>\n\n\n\n<li><strong>Extr\u00e9mn\u00ed aktivita<\/strong> (nap\u0159. cvi\u010den\u00ed 2x denn\u011b nebo t\u011b\u017ek\u00e1 fyzick\u00e1 pr\u00e1ce): 1,9<\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\">Krok \u010d. 3) Vyn\u00e1sobte hodnotu BMR koeficientem fyzick\u00e9 aktivity<\/h5>\n\n\n\n<p>Pokud va\u0161e <strong>BMR je 1800 kilokalori\u00ed<\/strong> a v\u00e1\u0161 koeficient<strong> fyzick\u00e9 aktivity je 1,55,<\/strong> v\u00fdpo\u010det bude: <strong>1800 \u00d7 1,55 = 2790 kilokalori\u00ed.<\/strong> Tolik tedy m\u016f\u017eete sn\u00edst, abyste ani nep\u0159ibrali ani nezhubli.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaloricky_deficit_Jak_urcit_kolik_kalorii_jist_kdyz_chci_zhubnout\"><\/span>Kalorick\u00fd deficit: Jak ur\u010dit kolik kalori\u00ed j\u00edst, kdy\u017e chci zhubnout<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>U\u017e jsme si \u0159ekli, <strong>jak ur\u010dit optim\u00e1ln\u00ed p\u0159\u00edjem pro udr\u017een\u00ed st\u00e1vaj\u00edc\u00ed v\u00e1hy<\/strong>. Abyste zhubli, <strong>mus\u00edte vytvo\u0159it kalorick\u00fd deficit.<\/strong> Toho doc\u00edl\u00edte tak, \u017ee bu\u010fto uberete p\u0159\u00edjem kalori\u00ed, tedy budete m\u00e9n\u011b j\u00edst \u010di p\u0159id\u00e1te na cvi\u010den\u00ed. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hubnuti_bez_cviceni_O_kolik_snizit_prijem_kalorii\"><\/span>Hubnut\u00ed bez cvi\u010den\u00ed: O kolik sn\u00ed\u017eit p\u0159\u00edjem kalori\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Za\u010dn\u011bte ubr\u00e1n\u00edm kalori\u00ed v rozmez\u00ed 15 &#8211; 20 %. Pokud chceme hubnout co nejrychleji, sn\u00ed\u017e\u00edme p\u0159\u00edjem a\u017e o 30 %. To se ale nedoporu\u010duje, pokud s hubnut\u00edm za\u010d\u00edn\u00e1te. V praxi to znamen\u00e1, \u017ee pokud jsme z\u00edskali \u010d\u00edslo 3000 kcal jako n\u00e1\u0161 optim\u00e1ln\u00ed denn\u00ed energetick\u00fd p\u0159\u00edjem a chceme hubnout co nejrychleji, n\u00e1\u0161 p\u0159\u00edjem energie pro hubnut\u00ed vypo\u010dteme takto:<strong> 3000 x 0,7 = 2100 kcal.<\/strong><\/p>\n\n\n\n<p>Pokud m\u00e1te probl\u00e9m s po\u010d\u00edt\u00e1n\u00edm s procenty, m\u016f\u017eete vyu\u017e\u00edt <strong><a href=\"https:\/\/www.vypocitejto.cz\/procenta\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">online kalkula\u010dku.<\/a><\/strong> <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-1024x683.jpg\" alt=\"Hubnut\u00ed i bez cvi\u010den\u00ed\" class=\"wp-image-312\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_to_je_JOJO_efekt_a_jak_se_mu_vyhnout\"><\/span>Co to je JOJO efekt a jak se mu vyhnout<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>JOJO efekt je term\u00edn pou\u017e\u00edvan\u00fd pro popis situace, kdy po n\u00e1razov\u00e9m zhubnut\u00ed za\u010dnete znovu p\u0159ib\u00edrat v\u00e1hu. Tento cyklus opakovan\u00e9ho hubnut\u00ed a p\u0159ib\u00edr\u00e1n\u00ed se m\u016f\u017ee st\u00e1t<strong> za\u010darovan\u00fdm kruhem, kter\u00fd p\u0159in\u00e1\u0161\u00ed nejen frustraci, ale zat\u011b\u017euje i va\u0161e zdrav\u00ed a t\u011blo.<\/strong> <\/p>\n\n\n\n<p>Bez ohledu na to, jakou dietu dr\u017e\u00edte, statistiky nazna\u010duj\u00ed, \u017ee diety \u010dasto nefunguj\u00ed z dlouhodob\u00e9ho pohledu.<strong> Po roce nebo dvou je v\u00e1ha zp\u011bt a mnohdy i vy\u0161\u0161\u00ed ne\u017e p\u0159ed dietou.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_vznika_JOJO_efekt\"><\/span>Jak vznik\u00e1 JOJO efekt<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Jojo efekt vznik\u00e1 tehdy, kdy\u017e p\u0159estanete dr\u017eet dietu a vr\u00e1t\u00edte se ke star\u00fdm n\u00e1vyk\u016fm. <strong>P\u0159i diet\u011b doch\u00e1z\u00ed ke sn\u00ed\u017een\u00ed hladiny hormonu leptinu, <\/strong>kter\u00fd reguluje pocit sytosti. T\u011blo zpomaluje sv\u00e9 procesy, aby \u0161et\u0159ilo energii, a v dob\u011b, kdy skon\u010d\u00edte s dietou, m\u00e1te \u010dasto nadm\u011brn\u00fd apetit, ale spalujete jen minimum kalori\u00ed.<strong> To vede k p\u0159ej\u00edd\u00e1n\u00ed a n\u00e1sledn\u00e9mu p\u0159ib\u00edr\u00e1n\u00ed v\u00e1hy.<\/strong><\/p>\n\n\n\n<p>Tuk se bohu\u017eel ukl\u00e1d\u00e1 mnohem rychleji, ne\u017e se tvo\u0159\u00ed svaly, proto je slo\u017eit\u011bj\u0161\u00ed zhubnout ne\u017e ztloustnout. <strong>P\u0159i jojo efektu se zvy\u0161uje procento t\u011blesn\u00e9ho tuku a z\u00e1rove\u0148 doch\u00e1z\u00ed ke ztr\u00e1t\u011b svalov\u00e9 hmoty.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Negativni_vliv_JOJO_efektu_na_zdravi\"><\/span>Negativn\u00ed vliv JOJO efektu na zdrav\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Rychl\u00e9 p\u0159ib\u00edr\u00e1n\u00ed zvy\u0161uje riziko kardiovaskul\u00e1rn\u00edch chorob i riziko vzniku diabetes typu 2. M\u00e1 negativn\u00ed vliv na vysok\u00fd krevn\u00ed tlak a p\u0159in\u00e1\u0161\u00ed frustraci z ne\u00fasp\u011b\u0161n\u00e9ho hubnut\u00ed, co\u017e m\u016f\u017ee v\u00e9st k depres\u00edm. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_bojovat_proti_JOJO_efektu\"><\/span>Jak bojovat proti JOJO efektu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Na\u0161t\u011bst\u00ed existuj\u00ed zp\u016fsoby, jak se JOJO efektu vyhnout.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Nedr\u017ete drastick\u00e9 diety, ale zam\u011b\u0159te se na zm\u011bnu \u017eivotn\u00edho stylu. <\/li>\n\n\n\n<li>Stanovte si mal\u00e9 a realistick\u00e9 c\u00edle a postupn\u011b jich dosahujte. Pl\u00e1nujte si j\u00eddeln\u00ed\u010dek a nakupujte dop\u0159edu, abyste m\u011bli v\u0161echno p\u0159ipraven\u00e9.<\/li>\n\n\n\n<li>Vyh\u00fdbejte se emo\u010dn\u00edmu p\u0159ej\u00edd\u00e1n\u00ed a nau\u010dte se praktikovat intuitivn\u00ed jezen\u00ed.<\/li>\n<\/ol>\n\n\n\n<p>\u010ct\u011bte d\u00e1l a zjist\u00edte, jak\u00e9 potraviny j\u00edst, kdy\u017e chcete zhubnout a pov\u00edme v\u00e1m o t\u011bch nejlep\u0161\u00edch tipech, jak zhubnout co nejrychleji. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-3-1024x683.jpg\" alt=\"Co j\u00edst p\u0159i hubnut\u00ed: Nejlep\u0161\u00ed potraviny na hubnut\u00ed\" class=\"wp-image-313\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-3-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-3-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-3-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-3-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-3-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-3-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-3.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_nejlepsich_potravin_na_hubnuti\"><\/span>10 nejlep\u0161\u00edch potravin na hubnut\u00ed <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u016fle\u017eit\u00e9 je j\u00edst \u201eopravdov\u00e9 j\u00eddlo&#8220;, to znamen\u00e1 vyhnout se zpracovan\u00fdm potravin\u00e1m a polotovar\u016fm.<strong> Pokud chcete mal\u00fd tah\u00e1k, v\u017edy se pod\u00edvejte na obal potraviny a \u0159ekn\u011bte si z ingredienc\u00ed, zda byste takovou potravinu zvl\u00e1dli vyrobit doma<\/strong>. Pokud ano, je to \u201eopravdov\u00e9 j\u00eddlo&#8220;, pokud je tam ale je obrovsk\u00fd seznam ingredienc\u00ed, kdy u n\u011bkter\u00fdch ani netu\u0161\u00edte, co to je, takov\u00e9 potravin\u011b se vyhn\u011bte. A co tedy za\u0159adit do j\u00eddeln\u00ed\u010dku?<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Zeleninu:<\/strong> Ze zeleniny je ur\u010dit\u011b nejzdrav\u011bj\u0161\u00ed kapusta kade\u0159av\u00e1, ale n\u00edzk\u00fd obsah kalori\u00ed a spoustu benefit\u016f m\u00e1 i brokolice, \u0161pen\u00e1t, paprika, cuketa, mrkev, \u0159edkvi\u010dky, okurky nebo kv\u011bt\u00e1k. Vynikaj\u00edc\u00ed jsou i d\u00fdn\u011b nebo bat\u00e1ty. <\/li>\n\n\n\n<li><strong>Ovoce:<\/strong> Bohu\u017eel n\u011bkter\u00e9 ovoce nen\u00ed vhodn\u00e9 konzumovat ve v\u011bt\u0161\u00edm mno\u017estv\u00ed, jako nap\u0159\u00edklad hroznov\u00e9 v\u00edno, zde je ale seznam ovoce, kter\u00e9 <strong>m\u016f\u017eete bez probl\u00e9mu za\u0159adit do j\u00eddeln\u00ed\u010dku:<\/strong> Jahody, meloun, grep, pomeran\u010de, bor\u016fvky, maliny, ananas nebo jablka. <\/li>\n\n\n\n<li><strong>Ryby:<\/strong> Pokud nejste vegetari\u00e1ni, ryby jsou skv\u011bl\u00fdm zdrojem protein\u016f a zdrav\u00e9ho tuku.<\/li>\n\n\n\n<li><strong>Ku\u0159e:<\/strong> Ku\u0159ec\u00ed maso m\u00e1 vysok\u00fd obsah b\u00edlkovin a n\u00edzk\u00fd obsah tuk\u016f, je proto ide\u00e1ln\u00ed na hubnut\u00ed. <\/li>\n\n\n\n<li><strong>Celozrnn\u00e9 potraviny:<\/strong> Celozrnn\u00e9 pe\u010divo, ovesn\u00e9 vlo\u010dky, quinoa, bulgur a kuskus pat\u0159\u00ed mezi doporu\u010dovan\u00e9 potraviny p\u0159i hubnut\u00ed, proto\u017ee v\u00e1s dok\u00e1\u017eou zasytit na del\u0161\u00ed dobu. <\/li>\n\n\n\n<li><strong>N\u00edzkotu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky:<\/strong> Nebojte se do j\u00eddeln\u00ed\u010dku za\u0159adit i ml\u00e9\u010dn\u00e9 v\u00fdrobky. Vynikaj\u00edc\u00edm zdrojem proteinu je tvaroh nebo kef\u00edr. Mezi s\u00fdry ur\u010dit\u011b v\u00edt\u011bz\u00ed mozzarella, kter\u00e1 je nejen n\u00edzkotu\u010dn\u00e1, ale m\u00e1 i vysok\u00fd obsah b\u00edlkovin a ni\u017e\u0161\u00ed obsah soli v porovn\u00e1n\u00edm s ostatn\u00edmi s\u00fdry. <\/li>\n\n\n\n<li><strong>Lu\u0161t\u011bniny:<\/strong> Nau\u010dte se j\u00edst lu\u0161t\u011bniny, pokud v\u00e1s nad\u00fdmaj\u00ed, zkuste \u010dervenou \u010do\u010dku. Sna\u017ete se ale za\u0159adit i fazole, cizrnu nebo hr\u00e1ch. Zjist\u00edte, \u017ee v\u00e1s zasyt\u00ed na dlouho, maj\u00ed ni\u017e\u0161\u00ed obsah kalori\u00ed a jsou vhodn\u00fdm zdrojem proteinu nejen pro vegetari\u00e1ny a vegany. <\/li>\n\n\n\n<li><strong>Vaje\u010dn\u00e9 b\u00edlky: <\/strong>Vaje\u010dn\u00e9 b\u00edlky jsou nejlep\u0161\u00edm kamar\u00e1dem ka\u017ed\u00e9ho fitka\u0159e. Zkuste si z nich ud\u011blat nap\u0159\u00edklad omeletu. <\/li>\n\n\n\n<li><strong>Zelen\u00e9 listov\u00e9 sal\u00e1ty:<\/strong> Nau\u010dte se j\u00edst sal\u00e1tov\u00e9 listy, jako je \u0161pen\u00e1t, \u0159\u00edmsk\u00fd sal\u00e1t a ledov\u00fd sal\u00e1t. Maj\u00ed vysok\u00fd obsah vl\u00e1kniny, n\u00edzk\u00fd obsah kalori\u00ed a jsou zdrojem vitam\u00ednu a miner\u00e1l\u016f. <\/li>\n\n\n\n<li><strong>Voda:<\/strong> Je d\u016fle\u017eit\u00e9 p\u00edt dostatek vody b\u011bhem dne, a to nejen kv\u016fli hydrataci, ale tak\u00e9 abyste nezam\u011b\u0148ovali \u017e\u00edze\u0148 za hlad. N\u011bkte\u0159\u00ed lid\u00e9 zhubnout pouze t\u00edm, \u017ee nahrad\u00ed sladk\u00e9 n\u00e1poje vodou, klidn\u011b i n\u011bkolik kilogram\u016f!<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nejlepsi_cviceni_na_hubnuti_Pri_cem_se_nejvice_spaluje\"><\/span>Nejlep\u0161\u00ed cvi\u010den\u00ed na hubnut\u00ed: P\u0159i \u010dem se nejv\u00edce spaluje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mno\u017estv\u00ed sp\u00e1len\u00fdch kalori\u00ed b\u011bhem cvi\u010den\u00ed se li\u0161\u00ed v z\u00e1vislosti na r\u016fzn\u00fdch faktorech, jako je intenzita cvi\u010den\u00ed, v\u00e1ha a v\u011bk jedince. Obecn\u011b lze \u0159\u00edct, \u017ee nejv\u00edce kalori\u00ed sp\u00e1l\u00edte b\u011bh\u00e1n\u00edm. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolik_spalite_kcal_a_kj_jednotlivymi_sporty\"><\/span>Kolik sp\u00e1l\u00edte kcal a kj jednotliv\u00fdmi sporty<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>N\u00e1zev sportu<\/th><th>Kolik sp\u00e1l\u00edte pr\u016fm\u011brn\u011b kalori\u00ed (kcal)<\/th><th>Kolik sp\u00e1l\u00edte pr\u016fm\u011brn\u011b kilojoul\u016f (kj)<\/th><\/tr><\/thead><tbody><tr><td>B\u011bh\u00e1n\u00ed (vysok\u00e1 intenzita)<\/td><td>600-800<\/td><td>2510-3348<\/td><\/tr><tr><td>Intervalov\u00fd tr\u00e9nink<\/td><td>400-600<\/td><td>1674-2510<\/td><\/tr><tr><td>Plav\u00e1n\u00ed (intenzivn\u00ed)<\/td><td>400-600<\/td><td>1674-2510<\/td><\/tr><tr><td>Posilov\u00e1n\u00ed (intenzivn\u00ed)<\/td><td>300-500<\/td><td>1256-2093<\/td><\/tr><tr><td>Kardiovaskul\u00e1rn\u00ed cvi\u010den\u00ed (nap\u0159. j\u00edzda na kole)<\/td><td>300-500<\/td><td>1256-2093<\/td><\/tr><tr><td>B\u011bh\u00e1n\u00ed (st\u0159edn\u00ed intenzita)<\/td><td>300-500<\/td><td>1256-2093<\/td><\/tr><tr><td>Veslov\u00e1n\u00ed (intenzivn\u00ed)<\/td><td>300-500<\/td><td>1256-2093<\/td><\/tr><tr><td>Tanec (intenzivn\u00ed)<\/td><td>300-500<\/td><td>1256-2093<\/td><\/tr><tr><td>Box<\/td><td>300-500<\/td><td>1256-2093<\/td><\/tr><tr><td>J\u00edzda na kole (rychle)<\/td><td>250-450<\/td><td>1046-1886<\/td><\/tr><tr><td>Aerobik (intenzivn\u00ed)<\/td><td>250-450<\/td><td>1046-1886<\/td><\/tr><tr><td>Plav\u00e1n\u00ed (st\u0159edn\u00ed intenzita)<\/td><td>200-400<\/td><td>838-1674<\/td><\/tr><tr><td>J\u00edzda na kole (st\u0159edn\u011b rychle)<\/td><td>200-400<\/td><td>838-1674<\/td><\/tr><tr><td>Tanec (st\u0159edn\u00ed intenzita)<\/td><td>200-400<\/td><td>838-1674<\/td><\/tr><tr><td>Veslov\u00e1n\u00ed (st\u0159edn\u00ed intenzita)<\/td><td>200-400<\/td><td>838-1674<\/td><\/tr><tr><td>J\u00f3ga<\/td><td>150-350<\/td><td>628-1463<\/td><\/tr><tr><td>Ch\u016fze (rychl\u00e1 tempo)<\/td><td>150-350<\/td><td>628-1463<\/td><\/tr><tr><td>J\u00edzda na kole (pomal\u00e1)<\/td><td>100-300<\/td><td>419-1256<\/td><\/tr><tr><td>Plav\u00e1n\u00ed (lehk\u00e1 aktivita)<\/td><td>100-300<\/td><td>419-1256<\/td><\/tr><tr><td>Ch\u016fze (norm\u00e1ln\u00ed tempo)<\/td><td>100-300<\/td><td>419-1256<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/06\/behani-1024x683.jpg\" alt=\"Nejlep\u0161\u00ed sport na hubnut\u00ed je b\u011bh\u00e1n\u00ed. \" class=\"wp-image-314\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/behani-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/behani-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/behani-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/behani-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/behani-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/behani-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/behani.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h1 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"31_tipu_jak_zhubnout_co_nejrychleji\"><\/span>31 tip\u016f, jak zhubnout co nejrychleji<span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<p>Poj\u010fme se nyn\u00ed pod\u00edvat na tipy, jak zhubnou rychle a zdrav\u011b. Tyto tipy v\u00e1m pom\u016f\u017eou p\u0159istupovat k hubnut\u00ed systematicky, abyste se vyhnuli JOJO efektu. <strong>Projdeme zkr\u00e1tka v\u0161e, na co byste p\u0159i hubnut\u00ed nem\u011bli zapomenout a co m\u016f\u017eete zkusit, kdy\u017e u\u017e nic nezab\u00edr\u00e1. <\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Vedte_si_denicek_pomuze_vam_s_hubnutim\"><\/span>1. Ve\u010fte si den\u00ed\u010dek, pom\u016f\u017ee v\u00e1m s hubnut\u00edm<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>V\u00edte, jak mnoho kalori\u00ed denn\u011b skute\u010dn\u011b sn\u00edte? A kolik kalori\u00ed sp\u00e1l\u00edte? Alespo\u0148 v prvn\u00edch m\u011bs\u00edc\u00edch si zaznamen\u00e1vejte nap\u0159\u00edklad do kalorick\u00fdch tabulek nebo do den\u00ed\u010dku j\u00eddlo, kter\u00e9 j\u00edte.<strong> Zjist\u00edte, jak\u00e9 m\u00e1te stravovac\u00ed vzorce. <\/strong>Rozhodn\u011b se netrestejte, pokud si sem tam d\u00e1te n\u011bco nezdrav\u00e9ho. Z jedn\u00e9 zmrzliny za m\u011bs\u00edc ur\u010dit\u011b neztloustnete. Den\u00ed\u010dek v\u00e1m pom\u016f\u017ee, abyste se stravovali v\u011bdom\u011b.<\/p>\n\n\n\n<p>Bu\u010fte k sob\u011b up\u0159\u00edmn\u00ed, den\u00ed\u010dek je jen pro v\u00e1s a nem\u011bli byste se za j\u00eddlo, co j\u00edte, styd\u011bt. Sledov\u00e1n\u00ed va\u0161ich stravovac\u00edch n\u00e1vyk\u016f v\u00e1m umo\u017en\u00ed identifikovat oblasti, ve kter\u00fdch m\u016f\u017eete zlep\u0161it. Kdy\u017e uvid\u00edte \u010dern\u00e9 na b\u00edl\u00e9m naps\u00e1no, co v\u0161e jste jedli, p\u0159\u00ed\u0161t\u011b u\u017e budete volit zdrav\u011bj\u0161\u00ed j\u00eddla. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Bilkoviny_jsou_zaklad\"><\/span>2. B\u00edlkoviny jsou z\u00e1klad<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Vejce, ku\u0159ec\u00ed prsa, \u0159eck\u00fd jogurt, tvaroh, ryby a lu\u0161t\u011bniny. Co maj\u00ed v\u0161echny tyto potraviny spole\u010dn\u00e9? Jsou bohat\u00e9 na b\u00edlkoviny! <strong><a href=\"https:\/\/cs.wikipedia.org\/wiki\/B\u00edlkovina\" target=\"_blank\" data-schema-attribute=\"mentions\" rel=\"noreferrer noopener nofollow\">B\u00edlkoviny<\/a> jsou z\u00e1kladn\u00edm stavebn\u00edm kamenem na\u0161eho t\u011bla<\/strong> a hraj\u00ed kl\u00ed\u010dovou roli p\u0159i hubnut\u00ed. Pom\u00e1haj\u00ed n\u00e1m udr\u017eovat svalovou hmotu b\u011bhem kalorick\u00e9ho deficitu a tak\u00e9 n\u00e1s dok\u00e1\u017e\u00ed d\u00e9le zasyt\u00ed. Kdo by cht\u011bl b\u00fdt hladov\u00fd, kdy\u017e se sna\u017e\u00ed zhubnout?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Zdrave_tuky_%E2%80%93_pritel_ne_nepritel\"><\/span>3. Zdrav\u00e9 tuky &#8211; p\u0159\u00edtel, ne nep\u0159\u00edtel<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Jste jedn\u00edm z t\u011bch, kte\u0159\u00ed se boj\u00ed slova \u201etuk&#8220; ve spojen\u00ed s j\u00eddlem? Mnoho lid\u00ed si mysl\u00ed, \u017ee tuky jsou n\u011bco, \u010demu bychom se m\u011bli vyh\u00fdbat za ka\u017edou cenu, kdy\u017e se sna\u017e\u00edme zhubnout. Ale opak je pravdou. <strong>Zdrav\u00e9 tuky jsou nezbytn\u00e9 pro na\u0161e t\u011blo a mohou n\u00e1m dokonce pomoci zhubnout!<\/strong> Avok\u00e1do, olivy, <strong><a href=\"https:\/\/www.ochutnejorech.cz\/blog\/dieta-a-orechy\" target=\"_blank\" rel=\"noreferrer noopener\">o\u0159echy<\/a><\/strong>, olivov\u00fd olej a ryby &#8211; to jsou skv\u011bl\u00e9 zdroje zdrav\u00fdch tuk\u016f, kter\u00e9 by m\u011bly b\u00fdt sou\u010d\u00e1st\u00ed va\u0161\u00ed stravy.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-2-1024x683.jpg\" alt=\"Co j\u00edst, kdy\u017e chcete rychle zhubnout. Zdrav\u00e9 j\u00eddlo\" class=\"wp-image-315\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-2-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-2-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-2-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-2-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-2-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-2-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/co-jist-pri-hubnuti-2.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Jezte_ty_spravne_cukry_%E2%80%93_komplexni_sacharidy\"><\/span>4. Jezte ty spr\u00e1vn\u00e9 cukry \u2013 komplexn\u00ed sacharidy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Mysleli jste si, \u017ee je cukr jako cukr? Nen\u00ed to tak \u00fapln\u011b pravda. Existuj\u00ed t\u0159i hlavn\u00ed druhy sacharid\u016f: <strong>Jednoduch\u00e9 sacharidy, komplexn\u00ed sacharidy a vl\u00e1knina.<\/strong> Ka\u017ed\u00fd z t\u011bchto druh\u016f se li\u0161\u00ed svou chemickou strukturou.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><strong>Jednoduch\u00e9 sacharidy:<\/strong> Jednoduch\u00e9 sacharidy jsou slo\u017eeny z jedn\u00e9 nebo dvou molekul cukru a jsou velice rychle straviteln\u00e9. Pat\u0159\u00ed sem nap\u0159\u00edklad gluk\u00f3za, frukt\u00f3za (ovocn\u00fd cukr) a lakt\u00f3za (ml\u00e9\u010dn\u00fd cukr). <strong>Tyto sacharidy se rychle vst\u0159eb\u00e1vaj\u00ed do krve, co\u017e vede k okam\u017eit\u00e9mu zv\u00fd\u0161en\u00ed hladiny cukru v krvi.<\/strong> To m\u016f\u017ee v\u00e9st k rychl\u00e9mu n\u00e1r\u016fstu energie, ale tak\u00e9 k rychl\u00e9mu poklesu energie a pocitu hladu. Pr\u00e1v\u011b t\u011bmto sacharid\u016fm bychom se m\u011bli vyh\u00fdbat, respektive bychom je m\u011bli konzumovat v omezen\u00e9m mno\u017estv\u00ed. <\/p>\n\n\n\n<p><strong>Komplexn\u00ed sacharidy:<\/strong> Komplexn\u00ed sacharidy <strong>(t\u00e9\u017e slo\u017eit\u00e9 cukry, \u0161kroby, polysacharidy) jsou&nbsp;<strong>sacharidy s v\u00edce cukern\u00fdmi jednotkami<\/strong>&nbsp;(maj\u00ed v\u00edce jak 10 monosacharid\u016f)<\/strong> a trv\u00e1 d\u00e9le je str\u00e1vit. Slo\u017een\u00e9 sacharidy jsou tedy pomaleji straviteln\u00e9, co\u017e znamen\u00e1, \u017ee se gluk\u00f3za postupn\u011b uvol\u0148uje do krve a poskytuje trvalej\u0161\u00ed zdroj energie. T\u00edm se minimalizuje rychl\u00fd n\u00e1r\u016fst a pokles hladiny cukru v krvi. Kdo by necht\u011bl m\u00edt energii na cel\u00fd den bez pocitu hladu?<\/p>\n\n\n\n<p><strong>Mezi nejlep\u0161\u00ed zdroje komplexn\u00edch sacharid\u016f pat\u0159\u00ed <\/strong>ovesn\u00e9 vlo\u010dky, quinoa, bat\u00e1ty, \u010do\u010dka, cizrna, pe\u010divo, r\u00fd\u017ee a kuskus. Ovesn\u00e9 vlo\u010dky jsou skv\u011blou volbou pro sn\u00eddani, poskytuj\u00ed dlouhodobou energii a jsou bohat\u00e9 na vl\u00e1kninu. <strong>Quinoa, &#8222;pseudoobilovina&#8220;, je bezlepkovou alternativou s vysok\u00fdm obsahem sacharid\u016f a b\u00edlkovin.<\/strong> <\/p>\n\n\n\n<p><strong>Vl\u00e1knina: <\/strong>Vl\u00e1knina je speci\u00e1ln\u00ed forma komplexn\u00edch sacharid\u016f. Je obsa\u017eena v rostlinn\u00fdch potravin\u00e1ch, jako je ovoce, zelenina, celozrnn\u00e9 obiloviny, lu\u0161t\u011bniny a o\u0159echy. Vl\u00e1knina p\u0159isp\u00edv\u00e1 ke zdrav\u00e9mu tr\u00e1ven\u00ed, podporuje pocit sytosti, reguluje hladinu cukru v krvi a p\u0159isp\u00edv\u00e1 k celkov\u00e9mu zdrav\u00ed st\u0159ev.<\/p>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Zacnete_chodit_pesky\"><\/span>7. Za\u010dn\u011bte chodit p\u011b\u0161ky<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>N\u011bkdy zapom\u00edn\u00e1me, \u017ee hubnut\u00ed nen\u00ed jen o tom, co j\u00edme, ale tak\u00e9 o tom, jak\u00fd \u017eivotn\u00ed styl vedeme. <strong>Fyzick\u00e1 aktivita je kl\u00ed\u010dovou slo\u017ekou \u00fasp\u011b\u0161n\u00e9ho hubnut\u00ed.<\/strong> Ch\u016fze pat\u0159\u00ed k nejp\u0159irozen\u011bj\u0161\u00edmu pohybu a a\u010dkoliv se \u010dasto mluv\u00ed o magick\u00e9 hranici 10 000 krok\u016f, ka\u017ed\u00fd krok se po\u010d\u00edt\u00e1. <\/p>\n\n\n\n<p>I 1000 krok\u016f za den je mnohem lep\u0161\u00ed ne\u017e 0 krok\u016f za den. Pokud tedy m\u00e1te sedav\u00fd \u017eivotn\u00ed styl, i kr\u00e1tk\u00e1 proch\u00e1zka m\u016f\u017ee v\u00fdrazn\u011b zlep\u0161it va\u0161e zdrav\u00ed.<\/p>\n\n\n\n<p>Dle studie u star\u0161\u00edch \u017een, kter\u00e9 za den nachodily v pr\u016fm\u011bru alespo\u0148 4 400 krok\u016f, do\u0161lo ke znateln\u00e9mu sn\u00ed\u017een\u00ed p\u0159ed\u010dasn\u00e9 \u00famrtnosti oproti \u017een\u00e1m, kter\u00e9 chodily m\u00e9n\u011b. Dal\u0161\u00ed studie na v\u00edce ne\u017e 2000 dosp\u011bl\u00fdch lidech zase zjistila, \u017ee lid\u00e9,<strong> kte\u0159\u00ed nachod\u00ed denn\u011b v\u00edce ne\u017e 7000 krok\u016f, m\u011bli o 50-70 % sn\u00ed\u017een\u00e9 riziko \u00famrtnosti. <\/strong><\/p>\n\n\n\n<p>Zkuste chodit do pr\u00e1ce p\u011b\u0161ky nebo si napl\u00e1novat zdravotn\u00ed ve\u010dern\u00ed proch\u00e1zku kolem \u0159eky, ka\u017ed\u00fd krok se po\u010d\u00edt\u00e1 a pom\u016f\u017ee v\u00e1m zhubnout. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Zkuste_cardio_cviceni_alespon_2x_tydne\"><\/span>8. Zkuste cardio cvi\u010den\u00ed alespo\u0148 2x t\u00fddn\u011b<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Cardio cvi\u010den\u00ed<\/strong> je naprosto skv\u011bl\u00e9 na hubnut\u00ed, ale i zlep\u0161ov\u00e1n\u00ed celkov\u00e9 kondice. Pravideln\u00e9 cardio cvi\u010den\u00ed alespo\u0148 2x t\u00fddn\u011b v\u00e1m pom\u016f\u017ee se nejen hubnout, ale zlep\u0161\u00ed i va\u0161i fyzi\u010dku a celkov\u011b se budete c\u00edtit l\u00e9pe. <strong>P\u0159i cardiu spalujete kalorie, zvy\u0161ujete srdcovou frekvenci a posilujete kardiovaskul\u00e1rn\u00ed syst\u00e9m. Nav\u00edc, vyplavujete endorfiny, kter\u00e1 v\u00e1m p\u0159in\u00e1\u0161\u00ed pocit \u0161t\u011bst\u00ed a euforie.<\/strong><\/p>\n\n\n\n<p>Existuje mnoho r\u016fzn\u00fdch forem cardio cvi\u010den\u00ed, z nich\u017e si m\u016f\u017eete vybrat tu, kter\u00e1 v\u00e1s bude bavit. N\u011bkdo preferuje b\u011bh, kolo, plav\u00e1n\u00ed nebo chod\u00ed na veden\u00e9 lekce, jako je jumping nebo aerobic. Pokud nev\u00edte, co v\u00e1s bav\u00ed, zkuste zkr\u00e1tka v\u00edce aktivit. Nenechte se odradit po prvn\u00edm cvi\u010den\u00ed. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/06\/posilovani-1024x683.jpg\" alt=\"Posilov\u00e1n\u00ed na hubnut\u00ed\" class=\"wp-image-316\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/posilovani-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/posilovani-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/posilovani-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/posilovani-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/posilovani-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/posilovani-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/posilovani.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Posilovani_Jak_spalovat_tuky_i_pri_odpocinku\"><\/span>9. Posilov\u00e1n\u00ed: Jak spalovat tuky i p\u0159i odpo\u010dinku<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Pokud hled\u00e1te efektivn\u00ed zp\u016fsob, jak zhubnout a formovat svou postavu, posilov\u00e1n\u00ed by m\u011blo b\u00fdt ned\u00edlnou sou\u010d\u00e1st\u00ed va\u0161eho tr\u00e9ninkov\u00e9ho pl\u00e1nu. Posilov\u00e1n\u00ed nejen\u017ee pom\u00e1h\u00e1 budovat svalovou hmotu, ale tak\u00e9 zvy\u0161uje v\u00e1\u0161 metabolismus a t\u00edm spalov\u00e1n\u00ed kalori\u00ed. <strong>V\u00fdsledkem je, \u017ee spalujete tuky nejen b\u011bhem samotn\u00e9ho cvi\u010den\u00ed, ale i v dob\u011b odpo\u010dinku.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Kvalitni_spanek_pomaha_pri_hubnuti\"><\/span>10. Kvalitn\u00ed sp\u00e1nek pom\u00e1h\u00e1 p\u0159i hubnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Jste n\u011bkdy vstali unaven\u00ed a c\u00edtili, \u017ee jste m\u00e9n\u011b odoln\u00ed v\u016f\u010di nezdrav\u00fdm potravin\u00e1m? <strong>Je to tak<\/strong>. Nekvalitn\u00ed a nedostatek na\u0161eho sp\u00e1nku naru\u0161uje rovnov\u00e1hu hormon\u016f v t\u011ble, co\u017e vede k v\u011bt\u0161\u00ed chuti na sladk\u00e9 a vy\u0161\u0161\u00edmu p\u0159\u00edjmu kalori\u00ed. <strong><a href=\"https:\/\/www.nanospace.cz\/blog\/spankova-hygiena-pro-deti-i-dospele\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kvalitn\u00ed a dostate\u010dn\u011b dlouh\u00fd sp\u00e1nek<\/a><\/strong> je pro \u00fasp\u011b\u0161n\u00e9 hubnut\u00ed stejn\u011b d\u016fle\u017eit\u00fd jako spr\u00e1vn\u00e1 strava a cvi\u010den\u00ed.<strong> Dop\u0159ejte si dostatek sp\u00e1nku a uvid\u00edte, jak se to projev\u00ed na va\u0161\u00ed v\u00e1ze.<\/strong> Sna\u017ete se ka\u017edou noc sp\u00e1t alespo\u0148 7-9 hodin.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Pracujte_se_stresem_%E2%80%93_stres_vede_k_tloustnuti\"><\/span>11. Pracujte se stresem \u2013 stres vede k tloustnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>V\u0161imli jste si, \u017ee \u010dasto sah\u00e1me po nezdrav\u00fdch j\u00eddlech, abychom se c\u00edtili l\u00e9pe, \u017ee? Nezapom\u00ednejte, \u017ee <strong>udr\u017eov\u00e1n\u00ed du\u0161evn\u00ed pohody je z\u00e1sadn\u00ed sou\u010d\u00e1st\u00ed zdrav\u00e9ho \u017eivotn\u00edho stylu a hubnut\u00ed<\/strong>. <\/p>\n\n\n\n<p><strong>Emo\u010dn\u00ed stravov\u00e1n\u00ed,<\/strong> zn\u00e1m\u00e9 tak\u00e9 jako emo\u010dn\u00ed jezen\u00ed, je term\u00edn, kter\u00fd popisuje vzorec stravov\u00e1n\u00ed, kter\u00fd je ovlivn\u011bn emocemi, nam\u00edsto fyzick\u00e9 pot\u0159eby nebo hladu. Lid\u00e9, kte\u0159\u00ed maj\u00ed probl\u00e9m s emo\u010dn\u00edm p\u0159ej\u00edd\u00e1n\u00edm, \u010dasto j\u00eddlu p\u0159ikl\u00e1daj\u00ed emocion\u00e1ln\u00ed v\u00fdznam a pou\u017e\u00edvaj\u00ed ho jako zp\u016fsob zvl\u00e1d\u00e1n\u00ed emoc\u00ed, zm\u00edrn\u011bn\u00ed stresu nebo vyrovn\u00e1n\u00ed se s nep\u0159\u00edjemn\u00fdmi pocity. P\u0159esta\u0148te si j\u00eddlo d\u00e1vat za \u201eodm\u011bnu&#8220; a zkuste si zlep\u0161it den jinou aktivitou &#8211; sportem, posezen\u00edm s p\u0159\u00e1teli nebo proch\u00e1zkou. <\/p>\n\n\n\n<p>Na stres pom\u00e1h\u00e1 kvalitn\u00ed sp\u00e1nek, j\u00f3ga, meditace, proch\u00e1zky v p\u0159\u00edrod\u011b, \u010dten\u00ed knih, malov\u00e1n\u00ed, poslech hudby. <strong>Pokud v\u00edte, \u017ee m\u00e1te probl\u00e9m se stresem, sna\u017ete se ho \u0159e\u0161it a p\u0159\u00edpadn\u011b i vyhledejte pomoc odborn\u00edka. <\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Vyhnete_se_redukcnim_dietam\"><\/span>12. Vyhn\u011bte se reduk\u010dn\u00edm diet\u00e1m <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Kdy\u017e d\u00e1te do vyhled\u00e1va\u010de, jak zhubnout co nejrychleji, mo\u017en\u00e1 na v\u00e1s vysko\u010d\u00ed velmi drastick\u00e9 diety. N\u011bkdy m\u016f\u017ee b\u00fdt l\u00e1kav\u00e9 vyzkou\u0161et rychlou dietu, kter\u00e1 slibuje t\u00e9m\u011b\u0159 okam\u017eit\u00e9 v\u00fdsledky. Ale co se stane, a\u017e dieta skon\u010d\u00ed? <strong>Reduk\u010dn\u00ed diety mohou b\u00fdt \u0161kodliv\u00e9 a obvykle vedou k JOJO efektu<\/strong> (v\u00edce informac\u00ed v\u00fd\u0161e). M\u00edsto toho se zam\u011b\u0159te na udr\u017eiteln\u00e9 zm\u011bny ve stravov\u00e1n\u00ed. Je mnohem lep\u0161\u00ed zvolit postupn\u00e9, ale trval\u00e9 zm\u011bny, u kter\u00fdch zvl\u00e1dnete z\u016fstat. V\u017edy\u0165 hubnut\u00ed nen\u00ed sprint, je to maraton.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Jezte_dostatek_zeleniny_a_ovoce\"><\/span>13. Jezte dostatek zeleniny a ovoce<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Nen\u00ed tajemstv\u00edm, \u017ee <strong>zelenina a ovoce jsou nezbytnou sou\u010d\u00e1st\u00ed zdrav\u00e9 stravy a hubnut\u00ed<\/strong>. Jsou pln\u00e9 vl\u00e1kniny, vitamin\u016f, miner\u00e1l\u016f a dal\u0161\u00edch \u017eivin, kter\u00e9 na\u0161e t\u011blo pot\u0159ebuje. Zapojte co nejv\u00edce ovoce a zeleniny do sv\u00e9ho j\u00eddeln\u00ed\u010dku, abyste z\u00edskali \u0161irokou \u0161k\u00e1lu \u017eivin. M\u016f\u017eete je p\u0159id\u00e1vat do sal\u00e1t\u016f, pol\u00e9vek nebo si je prost\u011b dop\u0159\u00e1t jako zdravou sva\u010dinu. S vy\u0161\u0161\u00edm p\u0159\u00edjmem vl\u00e1kniny se tak\u00e9 sn\u00ed\u017e\u00ed v\u00e1\u0161 pocit hladu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_Sledujte_svuj_pokrok_%E2%80%93_nejen_vahu\"><\/span>14. Sledujte sv\u016fj pokrok &#8211; nejen v\u00e1hu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Hubnut\u00ed nen\u00ed jen o \u010d\u00edsle na v\u00e1ze. Je d\u016fle\u017eit\u00e9 sledovat i dal\u0161\u00ed ukazatele, kter\u00e9 v\u00e1m poskytnou celkov\u00fd obraz o va\u0161em pokroku. <strong>M\u011b\u0159te obvod pasu, sledujte zm\u011bny v t\u011blesn\u00e9 kompozici a zaznamen\u00e1vejte si, jak se c\u00edt\u00edte ve sv\u00e9m t\u011ble<\/strong>. Tyto informace v\u00e1m daj\u00ed lep\u0161\u00ed p\u0159edstavu o tom, jak se va\u0161e t\u011blo m\u011bn\u00ed, i kdy\u017e v\u00e1ha nemus\u00ed klesat tak rychle, jak byste si p\u0159\u00e1li. Bu\u010fte trp\u011bliv\u00ed a uv\u011bdomte si, \u017ee ka\u017ed\u00fd krok spr\u00e1vn\u00fdm sm\u011brem je d\u016fle\u017eit\u00fd.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/06\/realisticke-cile-hubnuti-1024x683.jpg\" alt=\"Realistick\u00e9 c\u00edle a v\u00e1\u017een\u00ed p\u0159i hubnut\u00ed\" class=\"wp-image-317\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/realisticke-cile-hubnuti-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/realisticke-cile-hubnuti-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/realisticke-cile-hubnuti-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/realisticke-cile-hubnuti-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/realisticke-cile-hubnuti-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/realisticke-cile-hubnuti-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/realisticke-cile-hubnuti.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Omezte_konzumaci_nezdravych_potravin\"><\/span>15. Omezte konzumaci nezdrav\u00fdch potravin<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Jak zhubnout co nejrychleji? Omezte fast foody sma\u017een\u00e1 j\u00eddla a p\u0159eslazen\u00e9 dezerty. Jsou to pouze pr\u00e1zdn\u00e9 kalorie. Tyto potraviny v\u00e1m p\u0159estanou chutnat, jakmile je n\u011bjakou dobu p\u0159estanete j\u00edst. Jsou pln\u00e9 cukr\u016f, tuk\u016f a soli, jakmile je chv\u00edli nem\u00e1te, po del\u0161\u00ed dob\u011b v\u00e1m budou p\u0159ipadat p\u0159esolen\u00e9, p\u0159eslazen\u00e9 a p\u0159\u00edli\u0161 tu\u010dn\u00e9. Na n\u011bjakou dobu je proto nejd\u0159\u00edve zcela vy\u0159a\u010fte z j\u00eddeln\u00ed\u010dku a  zam\u011b\u0159te se na zdrav\u011bj\u0161\u00ed alternativy. <\/p>\n\n\n\n<p>Nezapome\u0148te, \u017ee <strong>j\u00eddlo m\u016f\u017ee b\u00fdt z\u00e1rove\u0148 chutn\u00e9 a prosp\u011b\u0161n\u00e9 pro va\u0161e t\u011blo<\/strong>. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"16_Najdete_si_cviceni_ktere_vas_bavi\"><\/span>16. Najd\u011bte si cvi\u010den\u00ed, kter\u00e9 v\u00e1s bav\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Cvi\u010den\u00ed by nem\u011blo b\u00fdt nutnost\u00ed ale z\u00e1bavnou aktivitou, kter\u00e1 v\u00e1s bav\u00ed a motivuje. <strong>Najd\u011bte si cvi\u010den\u00ed, kter\u00e9 v\u00e1m p\u0159in\u00e1\u0161\u00ed radost<\/strong>. M\u016f\u017ee to b\u00fdt tane\u010dn\u00ed lekce, j\u00f3ga, plav\u00e1n\u00ed, cyklistika nebo jak\u00e1koli jin\u00e1 aktivita, kter\u00e1 v\u00e1s oslovuje. Kdy\u017e se cvi\u010den\u00ed stane z\u00e1bavou, budete ho pravideln\u011b prov\u00e1d\u011bt a udr\u017e\u00edte si tak svou fyzickou kondici. Pamatujte, \u017ee <strong>pohyb je kl\u00ed\u010dov\u00fd pro spalov\u00e1n\u00ed kalori\u00ed a zlep\u0161en\u00ed celkov\u00e9ho zdrav\u00ed<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"17_Nesrovnavejte_se\"><\/span>17. Nesrovn\u00e1vejte se<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u017de va\u0161e sousedka zhubla 5 kg za m\u011bs\u00edc nebo va\u0161e kamar\u00e1dka m\u00e1 po m\u011bs\u00edci cvi\u010den\u00ed u\u017e vid\u011bt b\u0159i\u0161n\u00ed svaly? Ka\u017ed\u00fd jsme jin\u00fd a ka\u017ed\u00fd m\u00e1me sv\u00e9 tempo p\u0159i hubnut\u00ed. Hubnut\u00ed by m\u011blo b\u00fdt hlavn\u011b udr\u017eiteln\u00e9. Nesrovn\u00e1vejte se proto s jin\u00fdmi. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/06\/skupiny-na-hubnuti-2-1024x683.jpg\" alt=\"Jak zhubnout co nejrychleji \" class=\"wp-image-318\" style=\"width:1024px;height:683px\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/skupiny-na-hubnuti-2-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/skupiny-na-hubnuti-2-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/skupiny-na-hubnuti-2-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/skupiny-na-hubnuti-2-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/skupiny-na-hubnuti-2-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/skupiny-na-hubnuti-2-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/skupiny-na-hubnuti-2.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"18_Najdete_si_skupinu_lidi_kteri_chteji_zhubnout\"><\/span>18. Najd\u011bte si skupinu lid\u00ed, kte\u0159\u00ed cht\u011bj\u00ed zhubnout<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>A\u010dkoliv srovn\u00e1v\u00e1n\u00ed nen\u00ed v\u016fbec zdrav\u00e9, je skv\u011bl\u00e9 m\u00edt kolem sebe lidi, kte\u0159\u00ed \u0159e\u0161\u00ed stejn\u00e9 probl\u00e9m. <strong>Najd\u011bte si proto skupinu lid\u00ed, se kter\u00fdmi si budete moct sd\u00edlet va\u0161e \u00fasp\u011bchy, trable ale i probl\u00e9my<\/strong> a vz\u00e1jemn\u011b se podporovat a motivovat. M\u011blo by to b\u00fdt pro v\u00e1s bezpe\u010dn\u00e9 prost\u0159ed\u00ed, kde se nebudete c\u00edtit trapn\u011b, ale naopak v\u00e1s to bude nab\u00edjet energi\u00ed.<\/p>\n\n\n\n<p>Pro n\u011bkoho je mnohem lep\u0161\u00ed m\u00edt kolem sebe skupinu lid\u00ed, se kter\u00fdmi se nikdy nevid\u011bli. Takov\u00e9 najdete nap\u0159\u00edklad na Facebooku a nebo existuj\u00ed r\u016fzn\u00e9 <strong><a href=\"https:\/\/www.trenerzien.com\" target=\"_blank\" rel=\"noreferrer noopener\">programy<\/a><\/strong>, do kter\u00fdch se m\u016f\u017eete zapojit. Velmi popul\u00e1rn\u00ed a \u00fasp\u011b\u0161n\u00fd je nap\u0159\u00edklad klub <strong><a href=\"https:\/\/www.trenerzien.com\" target=\"_blank\" rel=\"noreferrer noopener\">Tren\u00e9ra \u017een<\/a><\/strong>. Tento klub je ale ur\u010den pouze pro \u017eeny.  <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"19_Jezte_intuitivne_a_vedome\"><\/span>19. Jezte intuitivn\u011b a v\u011bdom\u011b<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Rychl\u00e9 stravov\u00e1n\u00ed m\u016f\u017ee v\u00e9st k p\u0159ej\u00edd\u00e1n\u00ed a p\u0159\u00edjmu nadbyte\u010dn\u00fdch kalori\u00ed. <strong>Zkuste si d\u00e1t \u010das na j\u00eddlo a \u017ev\u00fdkejte pomalu<\/strong>, abyste se v\u00edce vn\u00edmali j\u00eddlo. Nikdy nekoukejte p\u0159i j\u00eddle na filmy ani na seri\u00e1ly.  <\/p>\n\n\n\n<p>Kdy\u017e j\u00edte pomaleji a v\u011bdom\u011b, v\u00e1\u0161 mozek m\u00e1 \u010das registrovat, \u017ee jste se nasycen\u00ed, a po\u0161le sign\u00e1l, abyste p\u0159estali j\u00edst. <strong>Naslouchejte t\u011blu a p\u0159esta\u0148te j\u00edst, kdy\u017e se c\u00edt\u00edte nasyceni<\/strong>. Pokud pat\u0159\u00edte k t\u011bm, kte\u0159\u00ed maj\u00ed v\u00fd\u010ditky, kdy\u017e nedoj\u00ed v restauraci j\u00eddlo, nechte si ho zabalit. D\u00edky tomu nejen\u017ee nakonec doj\u00edte svou porci, nep\u0159ej\u00edte se, ale z\u00e1rove\u0148 i u\u0161et\u0159\u00edte, proto\u017ee budete m\u00edt ob\u011bd nebo ve\u010de\u0159i na dal\u0161\u00ed den. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"20_Omezte_konzumaci_alkoholu\"><\/span>20. Omezte konzumaci alkoholu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>\u0158ada lid\u00ed zhubne jen t\u00edm, \u017ee p\u0159estane p\u00edt pivo, v\u00edno a dal\u0161\u00ed alkoholov\u00e9 n\u00e1poje. <\/strong>Tak\u017ee jak zhubnout co nejrychleji? Jedn\u00edm ze z\u00e1kladn\u00edch krok\u016f je ze za\u010d\u00e1tku zcela p\u0159estat p\u00edt alkohol. Alkohol obsahuje mnoho pr\u00e1zdn\u00fdch kalori\u00ed a krom\u011b toho i sni\u017euje va\u0161i kontrolu nad j\u00eddlem. Nav\u00edc alkohol nez\u0159\u00eddka vede ke konzumaci nezdrav\u00fdch potravin.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"21_Zamerte_se_na_kvalitu_potravin\"><\/span>21. Zam\u011b\u0159te se na kvalitu potravin<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Kdy\u017e hubnete, je d\u016fle\u017eit\u00e9, abyste si vyb\u00edrali potraviny, kter\u00e9 jsou kvalitn\u00ed. <\/strong>Vyh\u00fdbejte se polotovar\u016fm, su\u0161enk\u00e1m a dal\u0161\u00edm potravin\u00e1m, kter\u00e9 maj\u00ed tak dlouh\u00e9 slo\u017een\u00ed, \u017ee byste je sami nezvl\u00e1dli p\u0159ipravit doma. Vyh\u00fdbejte se tak\u00e9 potravin\u00e1m, ve kter\u00fdch je zbyte\u010dn\u011b p\u0159idan\u00fd cukr (raj\u010datov\u00fd protlak, fazole apod.). <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"22_Mlsejte_zdrave\"><\/span>22. Mlsejte zdrav\u011b<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Pokud m\u00e1te chu\u0165 na sladk\u00e9, <strong>dnes u\u017e najdete na internetu tis\u00edce recept\u016f na <a href=\"https:\/\/www.ochutnejorech.cz\/blog\/10-tipu-na-zdrave-dorty\" target=\"_blank\" rel=\"noopener\">zdrav\u00e9 dezerty<\/a>. <\/strong>M\u00edsto nutelly si dejte o\u0159\u00ed\u0161kov\u00e9 m\u00e1slo, su\u0161enky vym\u011b\u0148te za ovoce. Myslete ale i na to, \u017ee ani se zdrav\u011bj\u0161\u00edmi alternativami byste to nem\u011bli p\u0159eh\u00e1n\u011bt.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"23_Omezte_konzumaci_sladkych_napoju\"><\/span>23. Omezte konzumaci sladk\u00fdch napoj\u016f <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Pokud m\u00e1te r\u00e1di \u0161\u0165\u00e1vy, coca colu a dal\u0161\u00ed slazen\u00e9 n\u00e1poje, zkuste je zcela vy\u0159adit z j\u00eddeln\u00ed\u010dku. Mnoho lid\u00ed takto zhubne i n\u011bkolik kil. Pijte m\u00edsto toho vodu nebo neslazen\u00fd \u010daj. Ze za\u010d\u00e1tku se zkuste vyh\u00fdbat i n\u00e1hra\u017ek\u00e1m, kter\u00e9 maj\u00ed ozna\u010den\u00ed \u201ebez cukru&#8220; nebo \u201ezero&#8220;. Tyto n\u00e1hra\u017eky nad\u011blaj\u00ed toti\u017e v\u00edce \u0161kody ne\u017e u\u017eitku. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"24_Pijte_zeleny_caj\"><\/span>24. Pijte zelen\u00fd \u010daj<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Zelen\u00fd \u010daj nen\u00ed jen osv\u011b\u017euj\u00edc\u00ed n\u00e1poj, ale m\u016f\u017ee tak\u00e9 podpo\u0159it v\u00e1\u0161 proces hubnut\u00ed. Jeho blahod\u00e1rn\u00e9 \u00fa\u010dinky na metabolismus a spalov\u00e1n\u00ed tuk\u016f jsou dob\u0159e zdokumentov\u00e1ny.<strong> Obsahuje polyfenoly, kter\u00e9 stimuluj\u00ed termogenezi a zvy\u0161uj\u00ed oxidaci tuk\u016f v t\u011ble. <\/strong>Nav\u00edc zelen\u00fd \u010daj obsahuje katechiny, kter\u00e9 mohou potla\u010dit chu\u0165 k j\u00eddlu a sn\u00ed\u017eit p\u0159\u00edjem kalori\u00ed. Tak\u017ee pro\u010d si nedop\u0159\u00e1t \u0161\u00e1lek osv\u011b\u017euj\u00edc\u00edho zelen\u00e9ho \u010daje a d\u00e1t sv\u00e9mu t\u011blu p\u0159irozenou podporu p\u0159i hubnut\u00ed?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"25_Zaradte_do_jidelnicku_chili_papricky\"><\/span>25. Za\u0159a\u010fte do j\u00eddeln\u00ed\u010dku chili papri\u010dky<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Chili papri\u010dky nejen dodaj\u00ed va\u0161im j\u00eddl\u016fm pikantn\u00ed chu\u0165, ale mohou tak\u00e9 pos\u00edlit v\u00e1\u0161 proces hubnut\u00ed.<strong> Obsahuj\u00ed l\u00e1tku zvanou kapsaicin, kter\u00e1 m\u016f\u017ee zv\u00fd\u0161it termogenezi a sp\u00e1lit v\u00edce kalori\u00ed. <\/strong>Kapsaicin pom\u00e1h\u00e1 sni\u017eovat chu\u0165 k j\u00eddlu a prodlou\u017eit pocit sytosti. Studie uk\u00e1zaly, \u017ee konzumace pikantn\u00edch j\u00eddel s kapsaicinem <strong>m\u016f\u017ee zv\u00fd\u0161it rychlost metabolismu a\u017e o 15 % po dobu a\u017e dvou hodin. <\/strong>Tak\u017ee pokud si r\u00e1di dop\u0159\u00e1v\u00e1te ostr\u00e9 pokrmy, nemus\u00edte se b\u00e1t \u2013 va\u0161e chu\u0165ov\u00e9 bu\u0148ky nejsou jedin\u00fdmi, kdo z toho bude m\u00edt prosp\u011bch.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/06\/kolik-jist-kalorii-pri-hubnuti-1024x683.jpg\" alt=\"jak rychle zhubnout\" class=\"wp-image-319\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/kolik-jist-kalorii-pri-hubnuti-1024x683.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/kolik-jist-kalorii-pri-hubnuti-300x200.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/kolik-jist-kalorii-pri-hubnuti-768x512.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/kolik-jist-kalorii-pri-hubnuti-696x464.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/kolik-jist-kalorii-pri-hubnuti-1068x712.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/kolik-jist-kalorii-pri-hubnuti-630x420.jpg 630w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/kolik-jist-kalorii-pri-hubnuti.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"26_Jezte_hodne_vlakniny\"><\/span>26. Jezte hodn\u011b vl\u00e1kniny<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Vl\u00e1knina je jedn\u00edm z kl\u00ed\u010dov\u00fdch \u017eivin pro \u00fasp\u011b\u0161n\u00e9 hubnut\u00ed.<strong> Nejen\u017ee p\u0159isp\u00edv\u00e1 k pocitu sytosti a regulaci hladiny cukru v krvi, ale tak\u00e9 podporuje zdravou st\u0159evn\u00ed funkci a tr\u00e1ven\u00ed. <\/strong>Vl\u00e1knina v potrav\u011b vytv\u00e1\u0159\u00ed objem, kter\u00fd v\u00e1m pom\u00e1h\u00e1 c\u00edtit se pln\u011bj\u0161\u00ed d\u00e9le, co\u017e zase sni\u017euje riziko p\u0159ej\u00edd\u00e1n\u00ed se. Zahr\u0148te do sv\u00e9ho j\u00eddeln\u00ed\u010dku potraviny bohat\u00e9 na vl\u00e1kninu, jako jsou celozrnn\u00e9 obiloviny, lu\u0161t\u011bniny, ovoce a zelenina. T\u00edm pom\u016f\u017eete sv\u00e9mu t\u011blu udr\u017eet stabiln\u00ed hladinu energie, podpo\u0159\u00edte zdravou v\u00e1hu a m\u016f\u017eete si u\u017e\u00edvat p\u0159\u00edrodn\u00edch a vyv\u00e1\u017een\u00fdch stravovac\u00edch zvyklost\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"27_Zkuste_ketodietu\"><\/span>27. Zkuste ketodietu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ketogenn\u00ed strava, zn\u00e1m\u00e1 tak\u00e9 jako <strong><a href=\"https:\/\/bezdiety.blog\/co-je-to-ketodieta\/\" target=\"_blank\" rel=\"noopener\">ketodieta<\/a><\/strong>, se st\u00e1v\u00e1 st\u00e1le popul\u00e1rn\u011bj\u0161\u00ed volbou u lid\u00ed, kte\u0159\u00ed cht\u011bj\u00ed zhubnout. Nen\u00ed se \u010demu divit, tato strava je toti\u017e extr\u00e9mn\u011b udr\u017eiteln\u00e1. Zam\u011b\u0159uje se na sn\u00ed\u017een\u00ed p\u0159\u00edjmu sacharid\u016f a zv\u00fd\u0161en\u00ed p\u0159\u00edjmu tuk\u016f. P\u0159i<strong><a href=\"https:\/\/bezdiety.blog\/nizkosacharidova-dieta\/\" data-type=\"post\" data-id=\"343\" target=\"_blank\" rel=\"noopener\"> n\u00edzkosacharidov\u00e9 diet\u011b <\/a><\/strong>doch\u00e1z\u00ed k p\u0159echodu t\u011bla do stavu ket\u00f3zy, kdy spaluje tuky jako hlavn\u00ed zdroj energie nam\u00edsto sacharid\u016f. To vede k efektivn\u011bj\u0161\u00edmu spalov\u00e1n\u00ed tuk\u016f a redukci hmotnosti.<\/p>\n\n\n\n<p><strong>Nastartujte spa\u013eovanie tukov efekt\u00edvne. Na\u0161a <\/strong><a href=\"https:\/\/www.bezdiety.blog\/keto-kalkulacka\/\"><strong>keto kalkula\u010dka zadarmo<\/strong><\/a><strong> v\u00e1m uk\u00e1\u017ee, ako si zostavi\u0165 jed\u00e1lni\u010dek na mieru<\/strong>. Z\u00edskate konkr\u00e9tne \u010d\u00edsla pre denn\u00fd pr\u00edjem tukov, bielkov\u00edn a sacharidov \u2013 presne pod\u013ea v\u00e1\u0161ho tela, cie\u013ea aj \u017eivotn\u00e9ho \u0161t\u00fdlu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"28_Pijte_dostatek_vody\"><\/span>28. Pijte dostatek vody<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Hlad je \u010dasto p\u0159evle\u010den\u00e1 \u017e\u00edze\u0148, o tom u\u017e jste ur\u010dit\u011b sly\u0161eli. Dodr\u017eov\u00e1n\u00ed pitn\u00e9ho re\u017eimu je proto  d\u016fle\u017eit\u00e9 pro \u00fasp\u011b\u0161n\u00e9 hubnut\u00ed. Studie ukazuj\u00ed, \u017ee pit\u00ed vody p\u0159ed j\u00eddlem m\u016f\u017ee v\u00e9st ke sn\u00ed\u017een\u00ed celkov\u00e9ho p\u0159\u00edjmu kalori\u00ed a podpo\u0159it hubnut\u00ed. M\u011bli byste vyp\u00edt alespo\u0148 8 sklenic vody denn\u011b. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"29_Vyhnete_se_skrytym_cukrum\"><\/span>29. Vyhn\u011bte se skryt\u00fdm cukr\u016fm<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Cukr je t\u00e9m\u011b\u0159 ve v\u0161em. Zkuste si prohl\u00ed\u017eet potraviny, kter\u00e9 kupujete a p\u0159ekvap\u00edte, kde najdete rafinov\u00fd cukr. Ve sladk\u00e9m pe\u010divu je asi \u010dek\u00e1te, ale najdete je i v om\u00e1\u010dk\u00e1ch a nejr\u016fzn\u011bj\u0161\u00edch konzerv\u00e1ch. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"30_Zkuste_prerusovany_pust\"><\/span>30. Zkuste p\u0159eru\u0161ovan\u00fd p\u016fst<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>P\u0159eru\u0161ovan\u00fd p\u016fst se st\u00e1v\u00e1 st\u00e1le popul\u00e1rn\u011bj\u0161\u00edm p\u0159\u00edstupem k hubnut\u00ed. V praxi to znamen\u00e1, \u017ee j\u00edte jen v omezen\u00e9m \u010dasov\u00e9m okn\u011b. Nejpopul\u00e1rn\u011bj\u0161\u00ed metoda p\u0159eru\u0161ovan\u00e9ho p\u016fstu je 16:8 (16 hodin hladov\u011bn\u00ed, 8 hodin stravov\u00e1n\u00ed) nebo 5:2 (5 dn\u00ed b\u011b\u017en\u00e9ho stravov\u00e1n\u00ed, 2 dny s omezen\u00fdm p\u0159\u00edjmem kalori\u00ed). Pokud s p\u0159eru\u0161ovan\u00fdm p\u016fstem za\u010d\u00edn\u00e1te, zkuste nejprve 14:10. To znamen\u00e1, \u017ee pokud si prvn\u00ed j\u00eddlo d\u00e1te v 7 r\u00e1no, posledn\u00ed byste m\u011bli j\u00edst v p\u011bt hodin odpoledne.<\/p>\n\n\n\n<p>P\u0159eru\u0161ovan\u00fd p\u016fst pom\u00e1h\u00e1 velmi efektivn\u011b sn\u00ed\u017eit celkov\u00fd p\u0159\u00edjem kalori\u00ed, podpo\u0159it spalov\u00e1n\u00ed tuk\u016f a zlep\u0161it citlivost na inzulin. Nav\u00edc v\u011bt\u0161ina lid\u00ed, kte\u0159\u00ed praktikuj\u00ed p\u0159eru\u0161ovan\u00fd p\u016fst i tvrd\u00ed, \u017ee d\u00edky n\u011bmu l\u00e9pe sp\u00ed. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"31_Udelejte_si_kviz_proc_nehubnete\"><\/span>31. Ud\u011blejte si kv\u00edz, pro\u010d nehubnete<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Pokud praktikujete v\u0161e v\u00fd\u0161e uveden\u00e9 a st\u00e1le nehubnete, mo\u017en\u00e1 je probl\u00e9m jinde. Pokud nejen\u017ee nev\u00edte, jak zhubnout co nejrychleji, ale obecn\u011b nev\u00edte, jak zhubnout, zkuste si nejprve ud\u011blat<a href=\"https:\/\/www.trenerzien.com\/kviz?el=bezdiety&amp;htrafficsource=banner\" target=\"_blank\" rel=\"noreferrer noopener\"> <strong>kv\u00edz<\/strong> <\/a><strong><a href=\"https:\/\/www.trenerzien.com\/kviz?el=bezdiety&amp;htrafficsource=banner\" target=\"_blank\" rel=\"noreferrer noopener\">pro\u010d nehubnete. <\/a><\/strong>Tento kv\u00edz dal dohromady<strong><a href=\"https:\/\/www.trenerzien.com\" target=\"_blank\" rel=\"noreferrer noopener\"> Tren\u00e9r \u017een,<\/a><\/strong> kter\u00fd m\u00e1 naprosto odzbrojuj\u00edc\u00ed <strong><a href=\"https:\/\/www.trenerzien.com\/recenzie\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">v\u00fdsledky. <\/a><\/strong><\/p>\n\n\n\n<p>P\u0159e\u010dt\u011bte si tak\u00e9 <strong><a href=\"https:\/\/bezdiety.blog\/10-nejcastejsich-duvodu-proc-nehubnete\/\" target=\"_blank\" rel=\"noopener\">\u010dl\u00e1nek na t\u00e9ma, pro\u010d nem\u016f\u017eu zhubnout. <\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_si_udrzet_motivaci_pri_hubnuti\"><\/span>Jak si udr\u017eet motivaci p\u0159i hubnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Motivace je kl\u00ed\u010dov\u00e1 pro jak\u00e9koliv dlouhodob\u00e9 zm\u011bny. Z\u00e1kladem je m\u00edt realistick\u00e9 c\u00edle, kter\u00e9 m\u016f\u017eete splnit. Tak\u00e9 je d\u016fle\u017eit\u00e9 p\u0159ipom\u00ednat si d\u016fvody, pro\u010d chcete zhubnout, a oslavovat ka\u017ed\u00fd \u00fasp\u011bch na cest\u011b k dosa\u017een\u00ed t\u011bchto c\u00edl\u016f.<\/p>\n\n\n\n<p>Pamatujte, \u017ee hubnut\u00ed je proces a u v\u0161ech to jde jinak rychle. N\u011bkte\u0159\u00ed lid\u00e9 zkr\u00e1tka zhubnou rychleji ne\u017e jin\u00ed. D\u016fle\u017eit\u00e9 je zam\u011b\u0159it se na zdrav\u00fd \u017eivotn\u00ed styl, nejen na hmotnost. <\/p>\n\n\n\n<p>Pokud m\u00e1te pot\u00ed\u017ee s udr\u017een\u00edm motivace, m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00e9 naj\u00edt si par\u0165\u00e1ka na hubnut\u00ed nebo se p\u0159idat do skupiny lid\u00ed, kte\u0159\u00ed pr\u00e1v\u011b hubnou.  <\/p>\n\n\n\n<p>Dal\u0161\u00edm d\u016fle\u017eit\u00fdm aspektem motivace je va\u0161e my\u0161lenkov\u00e9 nastaven\u00ed. Je kl\u00ed\u010dov\u00e9, abyste si zachovali pozitivn\u00ed a laskav\u00fd p\u0159\u00edstup k sob\u011b. M\u00edsto toho, abyste se zam\u011b\u0159ovali na to, co jste ud\u011blali \u0161patn\u011b, nebo na to, co jste nezvl\u00e1dli, <strong>se zam\u011b\u0159te na to, co jste dos\u00e1hli a jak\u00e9 kroky m\u016f\u017eete podniknout pro dosa\u017een\u00ed sv\u00fdch c\u00edl\u016f.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"block-11dce4eb-a0e8-494c-ae9b-62a5ddfaf6f5\"><span class=\"ez-toc-section\" id=\"FAQ_Nejcastejsi_otazky_ohledne_hubnuti\"><\/span>FAQ: Nej\u010dast\u011bj\u0161\u00ed ot\u00e1zky ohledn\u011b hubnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1687780951051\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jak_rychle_muzu_zhubnout\"><\/span>Jak rychle m\u016f\u017eu zhubnout?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Americk\u00e1 organizace Centers for Disease Control and Prevention doporu\u010duje hubnout rychlost\u00ed 0,5-1 kg t\u00fddn\u011b. Takov\u00e9 tempo je pravd\u011bpodobn\u011bji udr\u017eiteln\u00e9 a bezpe\u010dn\u00e9.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687780967992\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jaky_sport_je_nejlepsi_na_hubnuti\"><\/span>Jak\u00fd sport je nejlep\u0161\u00ed na hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Nejv\u00edce spalujete p\u0159i b\u011bh\u00e1n\u00ed, ale nejlep\u0161\u00ed sport na hubnut\u00ed je ten, kter\u00fd v\u00e1s bude bavit a z\u016fstanete u n\u011bj.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687781049517\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Muzu_zhubnout_bez_cviceni\"><\/span>M\u016f\u017eu zhubnout bez cvi\u010den\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ano, lze zhubnout pouze \u00fapravou stravov\u00e1n\u00ed. Z\u00e1kladem \u00fasp\u011b\u0161n\u00e9ho hubnut\u00ed je kalorick\u00fd deficit, kter\u00fd lze dos\u00e1hnout sn\u00ed\u017een\u00edm p\u0159\u00edjmu kalori\u00ed. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687781099171\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Lze_hubnout_jen_cvicenim\"><\/span>Lze hubnout jen cvi\u010den\u00edm?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ano, lze zhubnout pouze cvi\u010den\u00edm. Nutn\u00e9 je ale abyste jedli st\u00e1le stejn\u00e9 mno\u017estv\u00ed kalori\u00ed, jako kdy\u017e jste necvi\u010dili. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687781141277\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Muzu_jist_jidla_ktera_mam_rada_pri_hubnuti\"><\/span><strong>M\u016f\u017eu j\u00edst j\u00eddla, kter\u00e1 m\u00e1m r\u00e1d\/a, p\u0159i hubnut\u00ed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ano, p\u0159i hubnut\u00ed je d\u016fle\u017eit\u00e9 naj\u00edt rovnov\u00e1hu mezi stravou, kter\u00e1 v\u00e1m chutn\u00e1, a pot\u0159ebou sni\u017eovat kalorick\u00fd p\u0159\u00edjem. Nejde o to \u00fapln\u011b vy\u0159adit obl\u00edben\u00e1 j\u00eddla, ale sp\u00ed\u0161e je za\u0159adit do celkov\u00e9ho j\u00eddeln\u00ed\u010dku s m\u00edrou a vyv\u00e1\u017een\u011b. M\u016f\u017eete se nau\u010dit zdrav\u00e9 varianty sv\u00fdch obl\u00edben\u00fdch j\u00eddel, upravit jejich slo\u017een\u00ed a velikost porce, aby odpov\u00eddaly va\u0161im nutri\u010dn\u00edm pot\u0159eb\u00e1m a c\u00edl\u016fm hubnut\u00ed.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687781154642\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jak_dlouho_bych_mela_spat_kdyz_chci_zhubnout\"><\/span><strong>Jak dlouho bych m\u011bl\/a sp\u00e1t, kdy\u017e chci zhubnout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>M\u011bli byste sp\u00e1t 7-9 hodin denn\u011b.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687781185035\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Co_delat_kdyz_se_dostanu_do_bodu_kdy_uz_nemohu_zhubnout\"><\/span><strong>Co d\u011blat, kdy\u017e se dostanu do bodu, kdy u\u017e nemohu zhubnout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Pokud se dostanete do bodu, kdy se zd\u00e1, \u017ee p\u0159est\u00e1v\u00e1te zhubnout, nezoufejte. Je mo\u017en\u00e9, \u017ee v\u00e1\u0161 metabolismus se p\u0159izp\u016fsobil ni\u017e\u0161\u00edmu kalorick\u00e9mu p\u0159\u00edjmu a budete muset prov\u00e9st dal\u0161\u00ed \u00fapravy ve strav\u011b nebo cvi\u010den\u00ed. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687792988718\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jak_zhubnout_co_nejrychleji\"><\/span>Jak zhubnout co nejrychleji?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Nejrychleji zhubnete, kdy\u017e za\u010dnete cvi\u010dit a sn\u00ed\u017e\u00edte sv\u016fj denn\u00ed p\u0159\u00edjem o 30 %. Dostate\u010dn\u011b sp\u011bte, doporu\u010duje se vy\u0159adit nezdrav\u00e9 potraviny a alkohol z j\u00eddeln\u00ed\u010dku a m\u00edsto sladk\u00fdch pit\u00ed p\u00edt pouze vodu. Velmi popul\u00e1rn\u00ed a \u00fa\u010dinn\u00e1 je i ketodieta nebo program od Tren\u00e9ra \u017een. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687886518568\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jak_nejrychleji_zhubnout_bricho\"><\/span>Jak nejrychleji zhubnout b\u0159icho?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Bohu\u017eel nelze zhubnout jen jednu partii na t\u011ble, budete muset zhubnout celkov\u011b. Zkuste nap\u0159\u00edklad velmi popul\u00e1rn\u00ed keto dietu, b\u011bh\u00e1n\u00ed nebo komplexn\u00ed p\u0159\u00edstup k hubnut\u00ed s Tren\u00e9rem \u017een.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687886564462\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jak_zhubnout_10_kg\"><\/span>Jak zhubnout 10 kg?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>P\u0159esta\u0148te p\u00edt alkohol, sladk\u00e9 pit\u00ed a j\u00edst sma\u017een\u00e9 a dezerty. Zkuste nap\u0159\u00edklad n\u00edzkosacharidovou dietu nebo program s <strong>Tren\u00e9rem \u017een. <\/strong><\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687886641551\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jak_rychle_zhubnout_20_kg\"><\/span>Jak rychle zhubnout 20 kg?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Omezte p\u0159\u00edjem kalori\u00ed o 30 % a zkuste za\u0159adit n\u011bjak\u00fd sport. Vhodn\u00e9 je p\u0159estat p\u00edt alkohol, j\u00edst sma\u017een\u00e9 a sladk\u00e9 a m\u016f\u017eete zkusit n\u011bjak\u00e9 osv\u011bd\u010den\u00ed cvi\u010debn\u00ed program, kter\u00fd v\u00e1s nau\u010d\u00ed \u017e\u00edt zdrav\u011b.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687886699578\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jak_zhubnout_5_kg_za_tyden\"><\/span>Jak zhubnout 5 kg za t\u00fdden?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Hubnout 5 kg za t\u00fdden se nedoporu\u010duje, proto\u017ee m\u016f\u017ee nastat JOJO efekt. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687886740133\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jak_zhubnout_5_kilo_za_mesic\"><\/span>Jak zhubnout 5 kilo za m\u011bs\u00edc?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Pokud jste siln\u011b ob\u00e9zn\u00ed, je mo\u017en\u00e9 zhubnout 5 kg za m\u011bs\u00edc kdy\u017e omez\u00edte p\u0159\u00edjem kalori\u00ed o 30 % a za\u0159ad\u00edte n\u011bjak\u00fd sport. Doporu\u010duje se i p\u0159estat p\u00edt alkohol, j\u00edst sma\u017een\u00e9 a sladk\u00e9 a zkusit n\u011bjak\u00fd osv\u011bd\u010den\u00fd program na hubnut\u00ed.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687886977986\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Funguji_doplnky_stravy_na_hubnuti\"><\/span>Funguj\u00ed dopl\u0148ky stravy na hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>N\u011bkter\u00e9 dopl\u0148ky stravy na hubnut\u00ed v\u00e1m mohou pomoci s hubnut\u00edm tak, \u017ee sn\u00ed\u017e\u00ed v\u00e1\u0161 apetit nebo zefektivn\u00ed spalov\u00e1n\u00ed, pr\u00e1ci za v\u00e1s ale neud\u011blaj\u00ed. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687887022257\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jaky_je_idealni_jidelnicek_na_hubnuti\"><\/span>Jak\u00fd je ide\u00e1ln\u00ed j\u00eddeln\u00ed\u010dek na hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>To je velmi subjektivn\u00ed, je to takov\u00fd, kter\u00fd je pro v\u00e1s udr\u017eiteln\u00fd. N\u011bkomu vyhovuje nap\u0159\u00edklad n\u00edzkosacharidov\u00e1 dieta, jin\u00fdm zas st\u0159edomo\u0159sk\u00e9 stravov\u00e1n\u00ed. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687887121302\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Pomaha_krabickova_dieta_na_hubnuti\"><\/span>Pom\u00e1h\u00e1 krabi\u010dkov\u00e1 dieta na hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ano, krabi\u010dkov\u00e1 dieta je skv\u011bl\u00fdm p\u0159\u00edstupem k hubnut\u00ed. A m\u016f\u017eete si ji p\u0159ipravovat i doma.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687887307350\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Jak_zrychlit_metabolismus\"><\/span>Jak zrychlit metabolismus?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Dostate\u010dn\u011b sp\u011bte, jezte zdrav\u011b a sportujte. Pom\u00e1h\u00e1 tak\u00e9 pit\u00ed zelen\u00e9ho \u010daje, k\u00e1vy a za\u0159azen\u00ed chili papri\u010dek do stravy.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdroje\"><\/span><a href=\"https:\/\/app.freelo.io\/front\/task\/edit\/?f=worker&amp;tid=9186512\" target=\"_blank\" rel=\"noopener\"><br><\/a>Zdroje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>DIET, KETOGENIC. The ketogenic diet revisited: back to the future.&nbsp;<em>Epilepsia<\/em>, 1997, 38.7: 743-749.<\/li>\n\n\n\n<li>O&#8217;NEILL, Blair; RAGGI, Paolo. The ketogenic diet: Pros and cons.&nbsp;<em>Atherosclerosis<\/em>, 2020, 292: 119-126.<\/li>\n\n\n\n<li>RICHARDSON, Caroline R., et al. A meta-analysis of pedometer-based walking interventions and weight loss.&nbsp;<em>The Annals of Family Medicine<\/em>, 2008, 6.1: 69-77.<\/li>\n\n\n\n<li>OBERT, Jonathan, et al. Popular weight loss strategies: a review of four weight loss techniques.&nbsp;<em>Current gastroenterology reports<\/em>, 2017, 19: 1-4.<\/li>\n\n\n\n<li>WILLIAMS, Paul T. Greater weight loss from running than walking during 6.2-yr prospective follow-up.&nbsp;<em>Medicine and science in sports and exercise<\/em>, 2013, 45.4: 706.<\/li>\n\n\n\n<li>BLOCK, Jason P., et al. Psychosocial stress and change in weight among US adults.&nbsp;<em>American journal of epidemiology<\/em>, 2009, 170.2: 181-192.<\/li>\n\n\n\n<li>LYTLE, Leslie A.; PASCH, Keryn E.; FARBAKHSH, Kian. The relationship between sleep and weight in a sample of adolescents.&nbsp;<em>Obesity<\/em>, 2011, 19.2: 324-331.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>&#x2705; Ako schudn\u00fa\u0165 \u010do najr\u00fdchlej\u0161ie &#x2705; Ako sa vyhn\u00fa\u0165 JOJO efektu &#x2705; Ako schudn\u00fa\u0165 bez cvi\u010denia. &#x2705; Tipy na najlep\u0161ie di\u00e9ty a \u0161porty na chudnutie &#x2705; V\u00fdpo\u010det vypo\u010d\u00edta\u0165 ide\u00e1lneho kalorick\u00e9ho pr\u00edjmu<\/p>\n","protected":false},"author":6,"featured_media":325,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[36],"tags":[],"class_list":{"0":"post-719","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ako-schudnut"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/Jak-zhubnout-co-nejrychleji.jpg","author_info":{"display_name":"Tereza Suchanov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/tereza\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/719","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\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=719"}],"version-history":[{"count":38,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/719\/revisions"}],"predecessor-version":[{"id":4790,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/719\/revisions\/4790"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/325"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=719"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=719"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=719"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}