{"id":1387,"date":"2021-08-20T21:43:06","date_gmt":"2021-08-20T19:43:06","guid":{"rendered":"https:\/\/consumers-views.com\/cz\/?p=1387"},"modified":"2021-08-26T15:18:37","modified_gmt":"2021-08-26T13:18:37","slug":"co-je-to-jo-jo-efekt","status":"publish","type":"post","link":"https:\/\/consumers-views.com\/cz\/co-je-to-jo-jo-efekt\/","title":{"rendered":"Co je to jo-jo efekt? Jak se tomu vyhnout? Jak zhubnout bez jojo efektu?"},"content":{"rendered":"\n

Nic nezkaz\u00ed n\u00e1ladu v\u00edc ne\u017e\np\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze po ukon\u010den\u00ed hubnut\u00ed. Fenom\u00e9n\nTento jev se naz\u00fdv\u00e1 jo-jo efekt<\/strong> a postihuje mnoho lid\u00ed, kte\u0159\u00ed maj\u00ed.\nse mnohokr\u00e1t pokou\u0161ela zhubnout. Jeho\nNej\u010dast\u011bj\u0161\u00edmi p\u0159\u00ed\u010dinami jsou p\u0159\u00edli\u0161 omezuj\u00edc\u00ed diety, kter\u00e9 nejsou kombinov\u00e1ny s fyzickou aktivitou.\ns fyzickou aktivitou. Jojo efekt m\u00e1 \u0161kodliv\u00fd \u00fa\u010dinek ne\n\u0161kod\u00ed nejen va\u0161emu du\u0161evn\u00edmu, ale i t\u011blesn\u00e9mu zdrav\u00ed. Na\u0161t\u011bst\u00ed\nse spr\u00e1vn\u00fdmi znalostmi se s t\u00edmto probl\u00e9mem m\u016f\u017eete vypo\u0159\u00e1dat.\nJak se vyhnout jo-jo efektu?<\/strong><\/p>\n\n\n\n

Jojo efekt – charakteristika<\/h2>\n\n\n\n

Jojo efekt je proces cyklick\u00e9ho hubnut\u00ed a p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze. \u0158\u00edk\u00e1me tomu, kdy\u017e se b\u011bhem 5 m\u011bs\u00edc\u016f po ukon\u010den\u00ed hubnut\u00ed zv\u00fd\u0161\u00ed hmotnost o 10 % oproti hmotnosti dosa\u017een\u00e9 b\u011bhem hubnut\u00ed.<\/p>\n\n\n\n

\"<\/figure><\/figure><\/div>\n\n\n\n


Jojo efekt postihuje mnoho lid\u00ed,\nproto\u017ee zhubnout m\u016f\u017ee prakticky ka\u017ed\u00fd, vznik\u00e1 probl\u00e9m.\nprobl\u00e9m nast\u00e1v\u00e1, kdy\u017e chceme zachovat danou hmotnost. Odborn\u00edci na v\u00fd\u017eivu informuj\u00ed, \u017ee\nteprve asi po 5 letech po ukon\u010den\u00ed procesu hubnut\u00ed m\u016f\u017eete\np\u0159estat se b\u00e1t jojo efektu. To je doba pot\u0159ebn\u00e1 k tomu, aby\nvytvo\u0159it si nov\u00e9 n\u00e1vyky, kter\u00e9 v\u00e1m umo\u017en\u00ed udr\u017eet si nabytou v\u00e1hu.<\/p>\n\n\n\n

O co jde? V\u011bt\u0161ina lid\u00ed se sna\u017e\u00ed dodr\u017eovat\nse sna\u017e\u00ed dr\u017eet dietu, ale jakmile se jim poda\u0159\u00ed\np\u0159ib\u00edraj\u00ed na v\u00e1ze, rychle se vracej\u00ed ke sv\u00fdm star\u00fdm n\u00e1vyk\u016fm.\nn\u00e1vyky. Jedn\u00e1 se o nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010dinu jo-jo efektu, proto\u017ee t\u011blo,\nT\u011blo, kter\u00e9 po dlouhou dobu p\u0159ij\u00edmalo men\u0161\u00ed mno\u017estv\u00ed kalori\u00ed a\nnajednou za\u010dne p\u0159ij\u00edmat v\u00edce kalori\u00ed, nedok\u00e1\u017ee ji\u017e dr\u017eet krok s vyu\u017eit\u00edm\nT\u011blo, kter\u00e9 dlouho p\u0159ij\u00edmalo men\u0161\u00ed mno\u017estv\u00ed kalori\u00ed a najednou jich za\u010dne p\u0159ij\u00edmat v\u00edce, nebude schopno potravu energeticky vyu\u017e\u00edt a p\u0159em\u011bn\u00ed ji na tukovou tk\u00e1\u0148,\nse p\u0159ipravuje na dal\u0161\u00ed obdob\u00ed „hladov\u011bn\u00ed“. \n<\/p>\n\n\n\n

Pro\u010d se mi neda\u0159\u00ed udr\u017eet v\u00e1hu? P\u0159\u00ed\u010diny jo-jo efektu<\/h2>\n\n\n\n

P\u0159\u00ed\u010din jo-jo efektu<\/strong> je n\u011bkolik.\nD\u016fvod\u016f jojo efektu je n\u011bkolik, ale obvykle je zp\u016fsoben nedostate\u010dn\u00fdmi znalostmi o tom, jak \u00fa\u010dinn\u011b zhubnout.\nnedostatek znalost\u00ed o \u00fa\u010dinn\u00e9m hubnut\u00ed. \u010casto prost\u011b ne\nnerozum\u00edme pot\u0159eb\u00e1m sv\u00e9ho t\u011bla, \u0159\u00edd\u00edme se p\u0159\u00edli\u0161 restriktivn\u00edm\nstrava, kter\u00e1 mu neposkytuje v\u0161e, co pot\u0159ebuje, a\nrychl\u00fd n\u00e1vrat k b\u011b\u017en\u00fdm n\u00e1vyk\u016fm je jednoduch\u00fd zp\u016fsob, jak se k jojo efektu vr\u00e1tit.\njo-jo efekt. Pod\u00edvejme se, jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny tohoto jevu.<\/p>\n\n\n\n

P\u0159\u00edli\u0161 rychl\u00e9 hubnut\u00ed<\/h3>\n\n\n\n

Rychl\u00e9 hubnut\u00ed nen\u00ed pro na\u0161e t\u011blo nikdy zdrav\u00e9. Ano, vypad\u00e1 to hezky, kdy\u017e p\u0159i pohledu do zrcadla nebo na v\u00e1hu vid\u00edme den po dni v\u00fdsledky sv\u00e9ho \u00fasil\u00ed. Mus\u00edme se v\u0161ak zamyslet nad t\u00edm, zda je to tak\u00e9 tak dobr\u00e9 pro na\u0161e t\u011blo? Rychl\u00fd \u00fabytek hmotnosti je obvykle d\u016fsledkem z\u00e1va\u017en\u00e9ho onemocn\u011bn\u00ed nebo drastick\u00e9ho sn\u00ed\u017een\u00ed p\u0159\u00edsunu kalori\u00ed. V\u00fdrazn\u00e9 sn\u00ed\u017een\u00ed mno\u017estv\u00ed p\u0159ij\u00edman\u00e9 potravy nebo n\u00e1hl\u00e9 vyhladov\u011bn\u00ed jsou pro na\u0161e t\u011blo \u0161okem. To vede k v\u00fdrazn\u00e9mu nedostatku vitamin\u016f a miner\u00e1l\u016f, kter\u00e9 jsou nezbytn\u00e9 pro na\u0161e spr\u00e1vn\u00e9 fungov\u00e1n\u00ed, co\u017e m\u016f\u017ee m\u00edt za n\u00e1sledek oslaben\u00ed imunity a dal\u0161\u00ed zdravotn\u00ed probl\u00e9my. To v\u0161ak nejsou jedin\u00e9 d\u016fsledky takov\u00e9ho chov\u00e1n\u00ed. <\/p>\n\n\n\n

Omezuj\u00edc\u00ed dieta zp\u016fsobuje, \u017ee se na\u0161e t\u011blo dost\u00e1v\u00e1 do stavu intenzivn\u00edho \u0161et\u0159en\u00ed energi\u00ed, aby se p\u0159ipravilo na dal\u0161\u00ed obdob\u00ed hladu. V d\u016fsledku toho se po zv\u00fd\u0161en\u00ed p\u0159\u00edjmu kalori\u00ed v t\u011ble rychleji hromad\u00ed tukov\u00e1 tk\u00e1\u0148. Drastick\u00e1 dieta tak\u00e9 podporuje zpomalen\u00ed metabolismu, a kdy\u017e se pak vr\u00e1t\u00edme k norm\u00e1ln\u00edmu stravov\u00e1n\u00ed, metabolismus bude pomalej\u0161\u00ed, a tak sp\u00e1l\u00edme m\u00e9n\u011b kalori\u00ed, kter\u00e9 se budou ukl\u00e1dat jako tuk na tk\u00e1n\u00edch. <\/p>\n\n\n\n

Dieta bez cvi\u010den\u00ed<\/h3>\n\n\n\n

Mnoho lid\u00ed hubne, dr\u017e\u00ed omezuj\u00edc\u00ed dietu bez pravideln\u00e9 fyzick\u00e9 aktivity, jako je b\u011bh nebo stre\u010dink. To je chyba, proto\u017ee drastick\u00e9 sn\u00ed\u017een\u00ed kalori\u00ed vede nejen ke ztr\u00e1t\u011b tukov\u00e9 tk\u00e1n\u011b, ale tak\u00e9 sval\u016f, kter\u00e9 jsou u\u017eite\u010dn\u00e9 v procesu spalov\u00e1n\u00ed kalori\u00ed, proto\u017ee svaly vyu\u017e\u00edvaj\u00ed zna\u010dnou \u010d\u00e1st energie poch\u00e1zej\u00edc\u00ed z potravy. Pravideln\u00fd tr\u00e9nink nav\u00edc zrychluje metabolismus, zvy\u0161uje dechovou kapacitu a zlep\u0161uje n\u00e1ladu, tak\u017ee se v\u017edy vyplat\u00ed udr\u017eovat se v kondici.<\/p>\n\n\n\n

Rychl\u00fd n\u00e1vrat do kondice<\/h3>\n\n\n\n

Osobn\u00ed tren\u00e9\u0159i a dietologov\u00e9 rad\u00ed zvolit takovou reduk\u010dn\u00ed dietu, kter\u00e1 n\u00e1m umo\u017en\u00ed spr\u00e1vn\u011b fungovat po celou dobu. Jde o to, \u017ee nov\u00fd zp\u016fsob stravov\u00e1n\u00ed nen\u00ed jen zp\u016fsob, jak zhubnout, ale m\u011bl by se st\u00e1t nov\u00fdm \u017eivotn\u00edm stylem. M\u016f\u017eeme dr\u017eet dietu o 1200 kalori\u00edch a ur\u010dit\u011b p\u0159i n\u00ed zhubnout, ale jak dlouho m\u016f\u017eeme takovou dietu dr\u017eet bez zdravotn\u00edch n\u00e1sledk\u016f? A jakmile se vr\u00e1t\u00edme ke star\u00fdm n\u00e1vyk\u016fm, v\u00e1ha se za\u010dne zvy\u0161ovat. Ketogenn\u00ed dieta<\/strong> je \u00fa\u010dinn\u00e1 p\u0159i hubnut\u00ed, ale m\u011bla by se tak\u00e9 pou\u017e\u00edvat pouze tehdy, pokud z n\u00ed dok\u00e1\u017eeme ud\u011blat \u017eivotn\u00ed styl a v\u00edme, jak doplnit nedostatek vitam\u00edn\u016f a miner\u00e1l\u016f, kter\u00fd m\u016f\u017ee p\u0159i v\u00fdrazn\u00e9m sn\u00ed\u017een\u00ed sacharid\u016f nastat.<\/p>\n\n\n\n

Pokud budeme pova\u017eovat dietu za pouhou\ndo\u010dasnou zm\u011bnu a za\u010dneme j\u00edst „postaru“ hned pot\u00e9, co dos\u00e1hneme\nPokud budeme dietu pova\u017eovat jen za do\u010dasnou zm\u011bnu a za\u010dneme j\u00edst „postaru“, jakmile dos\u00e1hneme sv\u00e9 vysn\u011bn\u00e9 v\u00e1hy, nem\u011bli bychom se divit, \u017ee se objev\u00ed jo-jo efekt.\nobjev\u00ed se jo-jo efekt.<\/p>\n\n\n\n

Lze se vyhnout jo-jo efektu?<\/h2>\n\n\n\n

Sta\u010d\u00ed se pod\u00edvat na lidi, kte\u0159\u00ed\nSta\u010d\u00ed se pod\u00edvat na lidi, kte\u0159\u00ed \u00fasp\u011b\u0161n\u011b zhubli a nad\u00e1le si udr\u017euj\u00ed dobrou v\u00e1hu.\nPokud m\u00e1me jojo efekt, neznamen\u00e1 to, \u017ee je s n\u00e1mi n\u011bco v nepo\u0159\u00e1dku.\n\u0161patn\u011b. Pokud neexistuj\u00ed ur\u010dit\u00e9 zdravotn\u00ed pot\u00ed\u017ee, kter\u00e9 mohou\nPokud netrp\u00edme n\u011bkter\u00fdmi nemocemi, kter\u00e9 mohou zp\u016fsobit p\u0159ib\u00fdv\u00e1n\u00ed na v\u00e1ze, sta\u010d\u00ed dodr\u017eovat n\u00e1sleduj\u00edc\u00ed pravidla.\nPokud netrp\u00edme n\u011bkter\u00fdmi nemocemi, kter\u00e9 mohou zp\u016fsobit p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze, sta\u010d\u00ed dodr\u017eovat ur\u010dit\u00e1 pravidla a \u0161t\u00edhlou postavu si po zhubnut\u00ed jist\u011b udr\u017e\u00edme.\npo zhubnut\u00ed.<\/p>\n\n\n\n

Dodr\u017eov\u00e1n\u00ed rozumn\u00e9 stravy<\/h3>\n\n\n\n
\"<\/figure><\/figure><\/div>\n\n\n\n

Strava by m\u011bla b\u00fdt p\u0159izp\u016fsobena\nna\u0161eho organismu a, jak jsem ji\u017e napsal, nab\u00fdvaj\u00ed podoby, kterou m\u016f\u017eeme dlouho sledovat,\nkter\u00e9 m\u016f\u017eeme sledovat po dlouhou dobu. Proto mus\u00ed b\u00fdt\nvyv\u00e1\u017een\u00e9 a pln\u00e9 v\u00fd\u017eivov\u00fdch hodnot, kter\u00e9 n\u00e1m umo\u017e\u0148uj\u00ed\nspr\u00e1vn\u00e9 fungov\u00e1n\u00ed. Je t\u0159eba m\u00edt na pam\u011bti, \u017ee zdrav\u00e1 m\u00edra\nhubnut\u00ed je takov\u00fd, p\u0159i kter\u00e9m ztrat\u00edme a\u017e 1,5 kilogramu za rok.\nt\u00fdden. Teprve pak nebude hubnut\u00ed pro t\u011blo v\u00e1\u017enou z\u00e1t\u011b\u017e\u00ed.\npro organismus, a proto, aby se p\u0159ede\u0161lo jojo efektu, je lep\u0161\u00ed.\nProto, abychom se vyhnuli jojo efektu, je lep\u0161\u00ed rezignovat na tzv. deficitn\u00ed stravu, tj. stravu obsahuj\u00edc\u00ed velmi mal\u00e9 mno\u017estv\u00ed vitam\u00edn\u016f a miner\u00e1l\u016f.\nAbyste se vyhnuli jo-jo efektu, je proto lep\u0161\u00ed vyhnout se tzv. deficitn\u00edm diet\u00e1m, tj. diet\u00e1m obsahuj\u00edc\u00edm velmi mal\u00e9 mno\u017estv\u00ed kalori\u00ed.<\/p>\n\n\n\n

Stanovte si konkr\u00e9tn\u00ed c\u00edle<\/h3>\n\n\n\n

Hubnut\u00ed by nem\u011blo b\u00fdt do\u010dasn\u00e9\ndo\u010dasn\u011b. To znamen\u00e1, \u017ee hubnut\u00ed kv\u016fli svatb\u011b nebo dovolen\u00e9 nen\u00ed dobr\u00fd n\u00e1pad.\nnen\u00ed dobr\u00fd n\u00e1pad. Je to proto, \u017ee se jedn\u00e1 o v\u00fdznamnou zm\u011bnu\nZahrnuje v\u00fdraznou zm\u011bnu stravy a n\u00e1vrat ke star\u00fdm n\u00e1vyk\u016fm po svatebn\u00ed hostin\u011b.\nnebo a\u017e skon\u010d\u00ed l\u00e9to. V takov\u00fdch situac\u00edch mus\u00edme \u010dasto \u0159e\u0161it\nJojo efekt.<\/p>\n\n\n\n

Rozhodn\u011bte se pro fyzickou aktivitu<\/h3>\n\n\n\n
\"<\/figure><\/figure><\/div>\n\n\n\n

Nelze pop\u0159\u00edt, \u017ee hubnut\u00ed bez fyzick\u00e9 aktivity nebude tak \u00fa\u010dinn\u00e9, jako kdy\u017e za\u010dneme systematicky cvi\u010dit. Samoz\u0159ejm\u011b nemus\u00edme d\u011blat 5 vra\u017eedn\u00fdch tr\u00e9nink\u016f t\u00fddn\u011b, kter\u00e9 n\u00e1m zaberou p\u016fl dne. Pouh\u00e9 kr\u00e1tk\u00e9 30minutov\u00e9 cvi\u010den\u00ed 2-3kr\u00e1t t\u00fddn\u011b n\u00e1m pom\u016f\u017ee udr\u017eet se v kondici, urychlit spalov\u00e1n\u00ed tuk\u016f a z\u00e1rove\u0148 pos\u00edlit svaly. Sta\u010d\u00ed si vybrat jeden z efektivn\u011bj\u0161\u00edch tr\u00e9nink\u016f cardio<\/strong> Sta\u010d\u00ed si vybrat jeden z \u00fa\u010dinn\u011bj\u0161\u00edch tr\u00e9nink\u016f, jako je HIIT, TABATA nebo v\u0161estrann\u00fd crossfit, kter\u00fd v\u00e1m pom\u016f\u017ee udr\u017eet si v\u00e1hu. P\u0159idejte k tomu aktivn\u00ed ch\u016fzi a pom\u016f\u017eete si nejen udr\u017eet p\u011bknou postavu, ale tak\u00e9 okysli\u010dit t\u011blo.<\/p>\n\n\n\n

Vy\u0159adit se z diety<\/h3>\n\n\n\n

Nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010dina jo-jo efektu\nje, \u017ee jakmile p\u0159estanete dr\u017eet dietu, vr\u00e1t\u00edte se zp\u011bt k tomu.\nstravov\u00e1n\u00ed p\u0159ed zah\u00e1jen\u00edm diety. Mezit\u00edm byste m\u011bli\nzah\u00e1jit dietu, tj. postupn\u011b zvy\u0161ovat kalorie,\naby t\u011blo mohlo p\u0159ej\u00edt na vy\u0161\u0161\u00ed spot\u0159ebu energie,\na v\u00e1\u0161 metabolismus se vr\u00e1t\u00ed do norm\u00e1lu. N\u00e1vrat k norm\u00e1ln\u00edmu stravov\u00e1n\u00ed\nNejlep\u0161\u00ed je zv\u00fd\u0161it kalorie o 100-150 kcal t\u00fddn\u011b.\n100-150 kcal t\u00fddn\u011b.<\/p>\n\n\n\n

Rozv\u00edjejte nov\u00e9 n\u00e1vyky<\/h3>\n\n\n\n

Na konci procesu hubnut\u00ed stoj\u00ed za to.\nz\u016fsta\u0148te u sv\u00fdch nov\u00fdch n\u00e1vyk\u016f, tj. zam\u011b\u0159te se na zdrav\u00e9 stravov\u00e1n\u00ed.\nPamatujte, \u017ee v\u00fdrobky s vysok\u00fdm obsahem\n\u017eiviny l\u00e9pe p\u016fsob\u00ed na na\u0161e t\u011blo a dod\u00e1vaj\u00ed mu\nlep\u0161\u00ed zdroj energie, kter\u00fd m\u016f\u017ee pln\u011b vyu\u017e\u00edt. M\u016f\u017eeme\nzv\u00fd\u0161it obsah kalori\u00ed p\u0159i zachov\u00e1n\u00ed zdrav\u00e9ho \u017eivotn\u00edho stylu.\n\u017eivotn\u00ed styl. To n\u00e1m pom\u016f\u017ee nejen udr\u017eet si v\u00e1hu, ale i celkov\u00e9 zdrav\u00ed.\nto bude m\u00edt dopad i na na\u0161e celkov\u00e9 zdrav\u00ed.<\/p>\n\n\n\n

Jojo efekt – d\u016fsledek pro zdrav\u00ed<\/h2>\n\n\n\n

Jojo efekt nen\u00ed jen estetick\u00fdm probl\u00e9mem.\nestetick\u00e9 povahy. M\u016f\u017ee b\u00fdt tak\u00e9 spojena se z\u00e1va\u017en\u00fdmi\nd\u016fsledky pro va\u0161e du\u0161evn\u00ed a fyzick\u00e9 zdrav\u00ed.<\/p>\n\n\n\n

Jojo efekt – dopad na fyzick\u00e9 zdrav\u00ed<\/h3>\n\n\n\n

P\u0159i sledov\u00e1n\u00ed velmi\nrestriktivn\u00edch diet\u00e1ch se na\u0161e t\u011blesn\u00e1 hmotnost m\u011bn\u00ed, ale ztr\u00e1c\u00edme nejen t\u011blesn\u00fd tuk, ale tak\u00e9 svaly.\nZtr\u00e1c\u00edme nejen t\u011blesn\u00fd tuk, ale tak\u00e9 svaly. Mezit\u00edm,\nkdy\u017e znovu p\u0159ibereme na v\u00e1ze, pokud necvi\u010d\u00edme.\nposilovat svaly, rosteme pouze tukovou tk\u00e1\u0148.\nV\u00fdsledkem je, \u017ee postava se viditeln\u011b st\u00e1v\u00e1 je\u0161t\u011b v\u00edce\n„nad\u00fdchan\u011bj\u0161\u00ed“ ne\u017e p\u0159edt\u00edm, ne\u017e jsme za\u010dali hubnout. To v\u0161ak nen\u00ed\nTo v\u0161ak nen\u00ed jedin\u00e1 nev\u00fdhoda. P\u0159evaha tukov\u00e9 tk\u00e1n\u011b\ntukov\u00e9 tk\u00e1n\u011b nad svalovou tk\u00e1n\u00ed zvy\u0161uje riziko cukrovky.\ndiabetes a kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed.<\/p>\n\n\n\n

Jojo efekt – dopad na du\u0161evn\u00ed zdrav\u00ed <\/h3>\n\n\n\n

St\u0159\u00eddav\u00e9 hubnut\u00ed a p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze m\u016f\u017ee b\u00fdt opravdu frustruj\u00edc\u00ed. Kdy\u017e vid\u00edme, \u017ee navzdory omezuj\u00edc\u00ed diet\u011b za\u010dne po jej\u00edm skon\u010den\u00ed v\u00e1ha op\u011bt stoupat, ztr\u00e1c\u00edme motivaci, kles\u00e1 na\u0161e sebev\u011bdom\u00ed a zvy\u0161uje se riziko deprese. Lid\u00e9, kte\u0159\u00ed za\u017eili jo-jo efekt, p\u0159est\u00e1vaj\u00ed v\u011b\u0159it, \u017ee se jejich postava m\u016f\u017ee je\u0161t\u011b zlep\u0161it, a nakonec se p\u0159estanou sna\u017eit. N\u011bkdy m\u016f\u017ee b\u00fdt p\u0159\u00ed\u010dinou chronick\u00e9ho stresu<\/strong> opakuj\u00edc\u00ed se jojo efekt.<\/p>\n\n\n\n

Jak udr\u017eujete optim\u00e1ln\u00ed rychlost\nhubnut\u00ed?<\/h2>\n\n\n\n

Ji\u017e d\u0159\u00edve jsem psal o tom, \u017ee zdrav\u00e9\n\u00fabytek hmotnosti by nem\u011bl b\u00fdt v\u011bt\u0161\u00ed ne\u017e 1-1,5 kilogramu za rok.\nt\u00fdden. V t\u00e9to \u010d\u00e1sti v\u00e1m poskytnu n\u011bkolik tip\u016f, jak si tento stav udr\u017eet.\ntempo hubnut\u00ed. Je t\u0159eba m\u00edt na pam\u011bti, \u017ee pomal\u00e9, postupn\u00e9\nJe t\u0159eba m\u00edt na pam\u011bti, \u017ee pomal\u00e9, postupn\u00e9 hubnut\u00ed sni\u017euje riziko jojo efektu.<\/p>\n\n\n\n

Kolik kilogram\u016f m\u016f\u017eete shodit za m\u011bs\u00edc nebo rok?<\/h3>\n\n\n\n

Proces hubnut\u00ed by m\u011bl b\u00fdt\ndob\u0159e promy\u0161len\u00e9 a je lep\u0161\u00ed, kdy\u017e trv\u00e1 p\u0159\u00edli\u0161 dlouho ne\u017e p\u0159\u00edli\u0161 kr\u00e1tce.\np\u0159\u00edli\u0161 kr\u00e1tk\u00e1. To znamen\u00e1, \u017ee hubnut\u00ed pro zvl\u00e1\u0161tn\u00ed p\u0159\u00edle\u017eitosti nen\u00ed.\nTo znamen\u00e1, \u017ee hubnut\u00ed pro zvl\u00e1\u0161tn\u00ed p\u0159\u00edle\u017eitosti nen\u00ed dobr\u00fd n\u00e1pad, proto\u017ee krom\u011b jojo efektu riskujeme i dal\u0161\u00ed zdravotn\u00ed n\u00e1sledky.\nTo znamen\u00e1, \u017ee nen\u00ed dobr\u00e9 hubnout p\u0159i zvl\u00e1\u0161tn\u00edch p\u0159\u00edle\u017eitostech. Pokud prohrajeme\nPokud ztrat\u00edte cca. Pokud zhubneme p\u0159ibli\u017en\u011b 1 kg t\u00fddn\u011b, m\u016f\u017eeme zhubnout p\u0159ibli\u017en\u011b 4 kg za jeden m\u011bs\u00edc.\nkilogram\u016f. Proto se p\u0159i zah\u00e1jen\u00ed hubnut\u00ed vyplat\u00ed\n„v\u00e1hov\u00fd c\u00edl“, tj. rozhodnout se, kolik vlastn\u011b chceme zhubnout.\nPokud je to 10 kilogram\u016f, m\u011bla by na\u0161e dieta trvat asi 3 m\u011bs\u00edce.\nm\u011bs\u00edc\u016f.<\/p>\n\n\n\n

Stoj\u00ed za to v\u011bd\u011bt, \u017ee tempo ze\u0161t\u00edhlov\u00e1n\u00ed\nz\u00e1vis\u00ed tak\u00e9 na po\u010d\u00e1te\u010dn\u00ed hmotnosti. Odborn\u00edci na v\u00fd\u017eivu doporu\u010duj\u00ed, aby hubnut\u00ed\n\u00fabytek hmotnosti by nem\u011bl b\u00fdt vy\u0161\u0161\u00ed ne\u017e 10 % b\u011bhem jednoho roku.<\/p>\n\n\n\n

Kolik kalori\u00ed bych m\u011bla sn\u00edst p\u0159i reduk\u010dn\u00ed diet\u011b, abych se vyhnula jojo efektu?<\/h3>\n\n\n\n

Studie ukazuj\u00ed, \u017ee p\u0159i n\u00e1hl\u00e9m v\u00fdrazn\u00e9m sn\u00ed\u017een\u00ed p\u0159\u00edjmu kalori\u00ed kles\u00e1 rychlost metabolismu a\u017e o 20 %. Nav\u00edc se nevrac\u00ed ihned po n\u00e1vratu k norm\u00e1ln\u00edmu stravov\u00e1n\u00ed. Abyste dos\u00e1hli bezpe\u010dn\u00e9ho \u00fabytku hmotnosti (tj. p\u0159ibli\u017en\u011b 1 kg t\u00fddn\u011b), nem\u011bl by b\u00fdt kalorick\u00fd deficit vy\u0161\u0161\u00ed ne\u017e 500 kcal. Kalorickou pot\u0159ebu s ohledem na v\u011bk, pohlav\u00ed a hmotnost lze vypo\u010d\u00edtat pomoc\u00ed bezplatn\u00fdch online kalkula\u010dek.<\/p>\n\n\n\n

<\/p>\n\n\n\n

P\u0159e\u010dt\u011bte si tak\u00e9: Nejlep\u0161\u00ed pilulky na hubnut\u00ed! RANKING<\/p>\n","protected":false},"excerpt":{"rendered":"

Nic nezkaz\u00ed n\u00e1ladu v\u00edc ne\u017e p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze po ukon\u010den\u00ed hubnut\u00ed. Fenom\u00e9n Tento jev se naz\u00fdv\u00e1 jo-jo efekt a postihuje mnoho lid\u00ed, kte\u0159\u00ed maj\u00ed. se mnohokr\u00e1t pokou\u0161ela zhubnout. Jeho Nej\u010dast\u011bj\u0161\u00edmi p\u0159\u00ed\u010dinami jsou p\u0159\u00edli\u0161 omezuj\u00edc\u00ed diety, kter\u00e9 nejsou kombinov\u00e1ny s fyzickou aktivitou. s fyzickou aktivitou. Jojo efekt m\u00e1 \u0161kodliv\u00fd \u00fa\u010dinek ne \u0161kod\u00ed nejen va\u0161emu du\u0161evn\u00edmu, ale […]<\/p>\n","protected":false},"author":1,"featured_media":1386,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[],"class_list":["post-1387","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hubnuti","box-post"],"_links":{"self":[{"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/posts\/1387","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/comments?post=1387"}],"version-history":[{"count":2,"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/posts\/1387\/revisions"}],"predecessor-version":[{"id":1530,"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/posts\/1387\/revisions\/1530"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/media\/1386"}],"wp:attachment":[{"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/media?parent=1387"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/categories?post=1387"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/consumers-views.com\/cz\/wp-json\/wp\/v2\/tags?post=1387"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}