{"id":6615,"date":"2022-11-19T00:00:00","date_gmt":"2022-11-18T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/4-chyby-pri-chudnuti\/"},"modified":"2022-11-19T00:00:00","modified_gmt":"2022-11-18T23:00:00","slug":"4-chyby-pri-chudnuti","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/4-chyby-pri-chudnuti\/","title":{"rendered":"V\u00e4\u010d\u0161ina influencerov \u0161\u00edri nepravdiv\u00e9 tipy o chudnut\u00ed. Sumarizujeme 4 chyby pri chudnut\u00ed, ktor\u00fdm sa ur\u010dite vyhnite"},"content":{"rendered":"<p><strong>Bu\u010fte k sebe brut\u00e1lne \u00faprimn\u00ed, iba tak sa v\u00e1m podar\u00ed dosiahnu\u0165 postavu, ktorej dosahovanie ste to\u013ekokr\u00e1t vzdali.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>\u010caje, ktor\u00e9 najlep\u0161ie ur\u00fdch\u013euj\u00fa chudnutie, doplnky reguluj\u00face pr\u00e1cu mitochondri\u00ed, \u0161pi\u010dkov\u00fd kardio neopr\u00e9nov\u00fd p\u00e1s? Ktor\u00e9 z nich sa uk\u00e1\u017eu ako v\u00e1\u0161 hlavn\u00fd nedostatok pri chudnut\u00ed? Na \u010do ste zabudli?<\/p>\n<p>Pravdepodobne na samotn\u00e9 z\u00e1klady. Vyhnite sa \u010dast\u00fdm m\u00fdtom pri chudnut\u00ed, ako je pou\u017e\u00edvanie \u0161peci\u00e1lnych pr\u00edpravkov, \u010dajov \u010di zariaden\u00ed. S\u00fastre\u010fte sa na seba a to, \u010do rob\u00edte nespr\u00e1vne, a\u017e potom h\u013eadajte pr\u00ed\u010diny ne\u00faspechu inde.<\/p>\n<p>&nbsp;<\/p>\n<h3>Kalorick\u00fd deficit &#8211; najd\u00f4le\u017eitej\u0161ia z\u00e1sada chudnutia<\/h3>\n<p>Kalorick\u00fd\u00a0deficit je stav, v ktorom telu dod\u00e1vame\u00a0menej kal\u00f3ri\u00ed, ako ich po\u010das d\u0148a spotrebuje.\u00a0<strong>Deficit je nevyhnutnou s\u00fa\u010das\u0165ou chudnutia, ktor\u00fd si treba v\u017edy uvedomi\u0165.\u00a0Zvy\u0161ok &#8211; po\u010det jed\u00e1l, \u010das na jedlo, vyl\u00fa\u010denie skup\u00edn v\u00fdrobkov, rozpad makro\u017eiv\u00edn &#8211; m\u00f4\u017ee iba podpori\u0165 udr\u017eanie kalorick\u00e9ho deficitu.\u00a0<\/strong>Ak nem\u00e1te kalorick\u00fd deficit, neschudnete &#8211; dokonca ani pri starostlivosti o v\u0161etky ostatn\u00e9 faktory.<\/p>\n<p>Je l\u00e1kav\u00e9 testova\u0165 di\u00e9ty, ktor\u00e9 na\u0161im priate\u013eom pomohli pri chudnut\u00ed. Napr\u00edklad pri bezlepkovej di\u00e9te \u013eudia chudn\u00fa nie preto, \u017ee \u201ez lepku sa im robil tuk\u201c, ale preto, \u017ee vyl\u00fa\u010denie lepku znamenal aj vyl\u00fa\u010denie alebo zn\u00ed\u017eenie:<\/p>\n<ul>\n<li>pizze (a v\u00e4\u010d\u0161iny r\u00fdchleho ob\u010derstvenia)<\/li>\n<li>\u0161i\u0161iek (a v\u00e4\u010d\u0161iny sladkost\u00ed)<\/li>\n<li>stravovania sa vonku<\/li>\n<\/ul>\n<p>Obmedzen\u00edm skupiny v\u00fdrobkov, ktor\u00e9 konzumuje, sa obmedzil kalorick\u00fd obsah stravy. <strong>A tak bol vytvoren\u00fd deficit, nie iba nedostatok lepku v jed\u00e1lnom l\u00edstku, ktor\u00fd prispel k zn\u00ed\u017eeniu hmotnosti.<\/strong><\/p>\n<p>Pravdepodobne nepotrebujete konkr\u00e9tnu stravu, aby ste dok\u00e1zali vyl\u00fa\u010di\u0165 svoje najv\u00e4\u010d\u0161ie chyby v stravovan\u00ed.\u00a0M\u00f3dne stravovacie trendy bud\u00fa prich\u00e1dza\u0165 a odch\u00e1dza\u0165 a na ich miesto pr\u00eddu nov\u00e9, ale kalorick\u00fd deficit v\u017edy bol a bude z\u00e1kladn\u00fdm prvkom \u00fa\u010dinn\u00e9ho zni\u017eovania telesnej hmotnosti.<\/p>\n<p>&nbsp;<\/p>\n<h3>Potrebujete 40 min\u00fat cvi\u010di\u0165, aby ste sp\u00e1lili tuk?<\/h3>\n<p>Je m\u00fdtus, \u017ee tuky spa\u013eujete iba vtedy, ke\u010f cvi\u010d\u00edte minim\u00e1lne 30 alebo 40 min\u00fat.\u00a0V takom pr\u00edpade by \u013eudia bez tr\u00e9ningu nedok\u00e1zali spa\u013eova\u0165 tuky, a napriek tomu je to mo\u017en\u00e9.<\/p>\n<p>Ka\u017ed\u00e1 forma \u010dinnosti zvy\u0161uje v\u00e1\u0161 energetick\u00fd v\u00fddaj, \u010do vedie k vytv\u00e1raniu deficitu.\u00a0<strong>Tak\u017ee ak m\u00e1te dnes len 10 min\u00fat, je to skvel\u00e9, vyu\u017eite ich!<\/strong>\u00a0Aj ke\u010f to na za\u010diatku malo by\u0165 \u201eiba\u201c 10 min\u00fat, st\u00e1le by to bolo o 10 min\u00fat viac ako predt\u00fdm.<\/p>\n<p>Vytrvalos\u0165 je d\u00f4le\u017eitej\u0161ia ako intenzita, preto si vyberte tr\u00e9ningy, ktor\u00e9:<\/p>\n<ul>\n<li>S\u00fa pre v\u00e1s aspo\u0148 trochu v pohode,<\/li>\n<li>Neber\u00fa v\u00e1m energiu po zvy\u0161ok d\u0148a<\/li>\n<li>M\u00f4\u017eete cvi\u010di\u0165 viac ako dvakr\u00e1t t\u00fd\u017edenne,<\/li>\n<\/ul>\n<p>Namiesto toho, aby ste h\u013eadali tr\u00e9ningy, ktor\u00e9 sp\u00e1lia miliardu kal\u00f3ri\u00ed a vy\u010daruj\u00fa v\u00e1m zadok v\u00e1\u0161ho \u017eivota, h\u013eadajte tr\u00e9ningy, ktor\u00e9 s\u00fa pre v\u00e1s uskuto\u010dnite\u013en\u00e9 a ktor\u00e9 by ste chceli tr\u00e9nova\u0165 viackr\u00e1t.<\/p>\n<p><strong>Ale aj cel\u00e1 hodina tr\u00e9ningu ka\u017ed\u00fd de\u0148, 7 dn\u00ed v t\u00fd\u017edni, je len 4% \u010dasu z cel\u00e9ho t\u00fd\u017ed\u0148a!\u00a0<\/strong>Skuto\u010dn\u00fdm intenz\u00edvnym denn\u00fdm tr\u00e9ningom sa m\u00f4\u017ee pochv\u00e1li\u0165 ve\u013emi mal\u00fd po\u010det \u013eud\u00ed a ako vid\u00edte, t\u00e1to aktivita je st\u00e1le len mal\u00fdm percentom z t\u00fd\u017ed\u0148a.<\/p>\n<p>A \u010do zvy\u0161ok \u010dasu?\u00a0Zvy\u0161ok je va\u0161a ka\u017edodenn\u00e1 rutina a to, ko\u013eko pohybu rob\u00edte po\u010das d\u0148a \u201ele\u017e\u00e9rne\u201c, to je\u00a0<strong>spont\u00e1nna \u010dinnos\u0165<\/strong>\u00a0.\u00a0Je to s\u00fahrn v\u0161etk\u00fdch situ\u00e1ci\u00ed, v ktor\u00fdch vol\u00edme aktivitu pred pasivitou a stoj\u00ed za to postara\u0165 sa, aby bola \u010do najvy\u0161\u0161ia.<\/p>\n<p>&nbsp;<\/p>\n<h3>Bu\u010fte opatrn\u00ed, komu d\u00f4verujete<\/h3>\n<p style=\"text-align: center;\"><em><strong>Popularita nie je ur\u010duj\u00facim faktorom kompetencie. 8 z 9 tipov od \u201enajpopul\u00e1rnej\u0161\u00edch influencerov\u201c (viac ako 80 000 sledovate\u013eov) \u0161\u00edri falo\u0161n\u00e9 spr\u00e1vy o chudnut\u00ed.<\/strong><\/em><\/p>\n<p style=\"text-align: center;\"><cite>\u00a0&#8211; Eur\u00f3pska konferencia o obezite, m\u00e1j 2019<\/cite><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: left;\">Na rozdiel od toho, \u010do vid\u00edte na Instagrame, neexistuje jedin\u00fd a jedin\u00fd spr\u00e1vny model \u017eivotn\u00e9ho \u0161t\u00fdlu. Ba! \u013dudia, ktor\u00ed sa ned\u00e1vno stali fit-guru, sa m\u00f4\u017eu m\u00fdli\u0165 pri prezent\u00e1cii svojich t\u00e9z. Odhaduje sa, \u017ee 8 z 9 tipov od influencerov je nepravdiv\u00fdch.<\/p>\n<p>Bu\u010fte opatrn\u00ed, koho po\u010d\u00favate.\u00a0Nebojte sa p\u00fdta\u0165 na zdroje a argument\u00e1ciu t\u00e9z.\u00a0Ak o niekom pochybujete, presta\u0148te ho sledova\u0165.<\/p>\n<p>Iba vy viete, ak\u00e9 s\u00fa va\u0161e moment\u00e1lne maxim\u00e1lne mo\u017enosti. Preto sa nepozerajte na ostatn\u00fdch a myslite na to, \u017ee\u00a0 <em>ke\u010f\u017ee nie ste schopn\u00ed \u017ei\u0165 ako \u201eoni\u201c, nem\u00e1 zmysel sa o to pok\u00fa\u0161a\u0165<\/em>\u00a0.\u00a0V zdravom \u017eivotnom \u0161t\u00fdle z\u00e1le\u017e\u00ed na vytrvalosti viac ako na intenzite va\u0161ich aktiv\u00edt.<\/p>\n<p><strong>Preto za\u010dnite tam, kde ste. Pou\u017eite to, \u010do m\u00e1te. Rob, \u010do m\u00f4\u017ee\u0161.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h2>Di\u00e9ta plus nie\u010do navy\u0161e<\/h2>\n<p style=\"text-align: center;\"><em><strong>\u201eMonika, dr\u017e\u00edm ti di\u00e9ty, rob\u00edm iba mal\u00e9 v\u00fdnimky a ni\u010d som neschudla! NIE\u010cO nefunguje!\u201c<\/strong><\/em><\/p>\n<p>To nejde, nejde to. Naj\u010dastej\u0161ie to v\u0161ak nie je di\u00e9ta, ale va\u0161e zlyhanie v dodr\u017eiavan\u00ed di\u00e9ty. Ak sa va\u0161e kalorick\u00e9 potreby nezmenili a di\u00e9ta s kalorick\u00fdm deficitom nefunguje, pr\u00ed\u010dinou je zvy\u010dajne konzum\u00e1cia kal\u00f3ri\u00ed mimo va\u0161ej hlavnej stravy.<\/p>\n<p><strong>Kalorick\u00e1 rovnov\u00e1ha nezah\u0155\u0148a iba tie kal\u00f3rie, ktor\u00e9 s\u00fa uveden\u00e9 na karte s di\u00e9tou, ale aj kal\u00f3rie zo v\u0161etk\u00fdch ostatn\u00fdch produktov konzumovan\u00fdch po cel\u00fd de\u0148.<\/strong><\/p>\n<p>Sk\u00f4r ako za\u010dnete robi\u0165 kompletn\u00fd bal\u00edk testov \u0161t\u00edtnej \u017e\u013eazy a usporiada\u0165 krivky cukru a inzul\u00ednu tak, aby diagnostikovali inzul\u00ednov\u00fa rezistenciu, bu\u010fte k sebe brut\u00e1lne \u00faprimn\u00ed.\u00a0Tel\u00e1 nezauj\u00edmaj\u00fa kal\u00f3rie na karte, ale tie, ktor\u00e9 ste skuto\u010dne zjedli, napr\u00edklad:<\/p>\n<ul>\n<li>drobn\u00e9 slan\u00e9 pochutinky<\/li>\n<li>k\u00fasok syra vyloven\u00fd z chladni\u010dky<\/li>\n<li>plnotu\u010dn\u00e9 mlieko nalievan\u00e9 do k\u00e1vy nieko\u013ekokr\u00e1t denne<\/li>\n<li>su\u0161ienky<\/li>\n<li>obed s don\u00e1\u0161kou namiesto toho z di\u00e9ty<\/li>\n<li>\u2026 a tak \u010falej.\u00a0Ove\u013ea, ove\u013ea, ove\u013ea \u010falej.<\/li>\n<\/ul>\n<p><strong>Zv\u00e1\u017ete, \u010di kalorick\u00fd deficit nekaz\u00edte popri di\u00e9te aj t\u00fdm, \u010do konzumujete.\u00a0<\/strong><\/p>\n<p><strong>\u010eal\u0161\u00edm probl\u00e9mom, ktor\u00fd m\u00f4\u017ee eliminova\u0165 po\u017eadovan\u00fd energetick\u00fd deficit, je podcenenie podielu skonzumovan\u00e9ho jedla, to je ktor\u00e9 nevid\u00edte.\u00a0<\/strong>Ly\u017eica sa nerovn\u00e1 ly\u017eici, \u201etrochu\u201c pre ka\u017ed\u00e9ho m\u00f4\u017ee znamena\u0165 nie\u010do in\u00e9 a jedna polovi\u010dn\u00e1 hrs\u0165 m\u00f4\u017ee by\u0165 niekoho plnou hrs\u0165ou.<\/p>\n<div class=\"wp-block-group\">\n<div class=\"wp-block-group__inner-container\">\n<p>Preto, ak \u201ekalorick\u00fd deficit nefunguje\u201c, stoj\u00ed za to kontrolova\u0165 sa:<\/p>\n<ul>\n<li>Pou\u017eite kuchynsk\u00fa v\u00e1hu<\/li>\n<li>Zaznamenajte v\u0161etky odch\u00fdlky od stravy a vypo\u010d\u00edtajte si kal\u00f3rie navy\u0161e z cel\u00e9ho t\u00fd\u017ed\u0148a<\/li>\n<li>Bu\u010fte k sebe \u00faprimn\u00ed<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n<div class=\"content\">\n<h3><strong>A na z\u00e1ver treba pam\u00e4ta\u0165 na t\u00fdchto 6 bodov:<\/strong><\/h3>\n<ol>\n<li>Priorita: mierny kalorick\u00fd deficit!<\/li>\n<li>U\u013eah\u010dite si fit \u017eivot sp\u00f4sobom, ktor\u00fd vedie k udr\u017eaniu deficitu &#8211; m\u00e1te na v\u00fdber!<\/li>\n<li>\u010c\u00edm viac sa h\u00fdbete, t\u00fdm viac sp\u00e1lite.<\/li>\n<li>Bu\u010fte flexibiln\u00ed &#8211; h\u013eadajte rie\u0161enia, nie v\u00fdhovorky.<\/li>\n<li>Jedzte opatrne.<\/li>\n<li>BU\u010eTE K SEBE \u00daPRIMN\u00cd!<\/li>\n<\/ol>\n<\/div>\n<div class=\"post-tags\"><\/div>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Bu\u010fte k sebe brut\u00e1lne \u00faprimn\u00ed, iba tak sa v\u00e1m podar\u00ed dosiahnu\u0165 postavu, ktorej dosahovanie ste to\u013ekokr\u00e1t vzdali.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-6615","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6615","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=6615"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6615\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=6615"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=6615"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=6615"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}