{"id":4830,"date":"2021-05-24T12:56:48","date_gmt":"2021-05-24T10:56:48","guid":{"rendered":"https:\/\/martinkonvicka.cz\/?p=4830"},"modified":"2021-05-24T13:33:59","modified_gmt":"2021-05-24T11:33:59","slug":"3-nejdulezitejsi-strategie-pro-uspesne-hubnuti-jak-zarucene-zhubnete","status":"publish","type":"post","link":"https:\/\/martinkonvicka.cz\/en\/3-nejdulezitejsi-strategie-pro-uspesne-hubnuti-jak-zarucene-zhubnete\/","title":{"rendered":"T\u0159i nejd\u016fle\u017eit\u011bj\u0161\u00ed strategie pro \u00fasp\u011b\u0161n\u00e9 hubnut\u00ed. Jak zaru\u010den\u011b zhubnete"},"content":{"rendered":"
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\n\t\t\t\t\tJak zaru\u010den\u011b zhubnete<\/span>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t3 Nejd\u016fle\u017eit\u011bj\u0161\u00ed strategie pro \u00fasp\u011b\u0161n\u00e9 hubnut\u00ed<\/span>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u00a0<\/span><\/div><\/div>
Podkladem pro tento \u010dl\u00e1nek je kanadsk\u00fd v\u011bdeck\u00fd p\u0159ehled (1) z roku 2013. Ten vyhodnotil 48 \u00fasp\u011b\u0161n\u00fdch studi\u00ed, ve kter\u00fdch participanti nejenom zhubli minim\u00e1ln\u011b 5% sv\u00e9 v\u00e1hy, ale z\u00e1rove\u0148 si ji udr\u017eeli po v\u00edce ne\u017e jeden rok \"\ud83d\ude42\"<\/span>.<\/div>
\u00a0<\/div><\/div>
Ty nej\u00fasp\u011b\u0161n\u011bj\u0161\u00ed studie kombinovali 3 z\u00e1kladn\u00ed faktory: 1) sn\u00ed\u017een\u00fd kalorick\u00fd p\u0159\u00edjem 2)pravideln\u00e1 pohybov\u00e1 aktivita 3) strategie pro kontrolu chov\u00e1n\u00ed (psychick\u00e1 podpora\"\ud83d\ude24\"<\/span>)\u2026.<\/strong><\/div>

\u00a0<\/h3><\/div>

\"\u2705\"<\/span>1) Sn\u00ed\u017een\u00fd kalorick\u00fd p\u0159\u00edjem<\/h3><\/div>
V\u011bt\u0161ina studi\u00ed m\u011bla nastaven\u00fd striktn\u00ed denn\u00ed kalorick\u00fd p\u0159\u00edjem (1200 kcal pro \u017eeny a 1500 kcal pro mu\u017ee nebo hodnoty dle hmotnosti od 1200 kcal do 2000 kcal). Ostatn\u00ed studie zhodnotily mno\u017estv\u00ed pr\u016fm\u011brn\u00e9ho denn\u00edho p\u0159\u00edjmu participant\u016f a od n\u011bj ode\u010detly 300 \u2013 1000 kcal \"\ud83c\udf50\"<\/span>\"\ud83c\udf57\"<\/span>\"\ud83c\udf72\"<\/span>.<\/div>
\u00a0<\/div><\/div>
Je patrn\u00e9, \u017ee pokud m\u00edsto p\u0159esn\u00e9 hodnoty kalorick\u00e9ho p\u0159\u00edjmu m\u011bli \u00fa\u010dastn\u00edci pouze dodr\u017eovat zdravou a racion\u00e1ln\u00ed v\u00fd\u017eivu, nebylo hubnut\u00ed p\u0159\u00edli\u0161 \u00fasp\u011b\u0161n\u00e9 \"\u274c\"<\/span>. S t\u00edm se setk\u00e1v\u00e1m denn\u011b u sv\u00fdch klient\u016f, kte\u0159\u00ed mi jsou schopni vykl\u00e1dat s\u00e1hodlouh\u00e9 p\u0159\u00edb\u011bhy o tom, jak j\u00ed zdrav\u011b, ale na v\u00e1ze to nen\u00ed poznat. Ano, m\u016f\u017eete j\u00edst zdrav\u011b, ale pokud bude p\u0159\u00edjem moc vysok\u00fd, hubnout nebudete nikdy!<\/div>
\u00a0<\/div><\/div>
\"\u27a1\ufe0f\"<\/span>Mno\u017estv\u00ed z\u00e1kladn\u00edch \u017eivin v j\u00eddeln\u00ed\u010dku<\/strong><\/div>
P\u0159ev\u00e1\u017en\u00e9 nastaven\u00ed bylo 55% sacharid\u016f, 15% b\u00edlkovin a 30% tuk\u016f \"\ud83e\udd5b\"<\/span>. M\u00e9n\u011b \u010dasto se objevovalo 40% sacharid\u016f, 30% protein\u016f a 30% tuk\u016f. Pro sv\u00e9 klienty zpracov\u00e1v\u00e1m j\u00eddeln\u00ed\u010dky s v\u011bt\u0161\u00edm mno\u017estv\u00edm protein\u016f (30%), proto\u017ee se v tr\u00e9ninc\u00edch v\u011bnujeme silov\u00e9 p\u0159\u00edprav\u011b a pr\u00e1v\u011b proteiny jsou z\u00e1kladn\u00edm stavebn\u00edm kamenem pro regeneruj\u00edc\u00ed svaly.<\/div>
\u00a0<\/div><\/div>

\"\u2705\"<\/span>2) Pravideln\u00e1 pohybov\u00e1 aktivita (PA)<\/h3><\/div>
Pro zv\u00fd\u0161en\u00ed energetick\u00e9ho v\u00fddeje bylo efektivn\u00ed nastaven\u00ed st\u0159edn\u011b zat\u011b\u017euj\u00edc\u00ed PA od 150 min do 200min za t\u00fdden nebo energetick\u00fd v\u00fddej od 1500 do 3000 kcal za t\u00fdden. St\u0159edn\u011b zat\u011b\u017euj\u00edc\u00ed je PA, kdy dok\u00e1\u017eete plynule mluvit, ale zad\u00fdch\u00e1te se a zv\u00fd\u0161\u00edte tepovou frekvenci na hodnoty od 120 do 150 tep\u016f za minutu.<\/div>
\u00a0<\/div><\/div>

\"\u2705\"<\/span>3) Strategie pro kontrolu chov\u00e1n\u00ed (psychick\u00e1 podpora)<\/h3><\/div>
22 z 24 nej\u00fasp\u011b\u0161n\u011bj\u0161\u00edch studi\u00ed vyu\u017e\u00edvali n\u011bjak\u00e9 formy t\u011bchto strategi\u00ed. Byly to konzultace s psychologem, tren\u00e9rem, v\u00fd\u017eivov\u00fdm poradcem, lekce zvl\u00e1d\u00e1n\u00ed stresu, wellness, soci\u00e1ln\u00ed a rodinn\u00e1 podpora, veden\u00ed den\u00edku o v\u00e1ze, j\u00eddle a PA, nastaven\u00ed c\u00edl\u016f, zp\u016fsoby \u0159e\u0161en\u00ed probl\u00e9m\u016f a motiva\u010dn\u00ed strategie.<\/div>
\u00a0<\/div>
Tento bod je pro \u00fasp\u011b\u0161n\u00e9 hubnut\u00ed podce\u0148ov\u00e1n a je t\u0159eba mu v\u011bnovat v\u00edce pozornosti\"\u203c\ufe0f\"<\/span> S\u00e1m se sv\u00fdmi klienty \u0159e\u0161\u00edm mnoho v\u00fd\u0161e uveden\u00fdch v\u011bc\u00ed (konzultace, veden\u00ed den\u00edku, nastaven\u00ed c\u00edl\u016f, \u0159e\u0161en\u00ed ne\u010dekan\u00fdch probl\u00e9m\u016f apod\u2026) a v\u00edm, \u017ee bez nich je dosa\u017een\u00ed c\u00edle mnohem t\u011b\u017e\u0161\u00ed.<\/div>
\u00a0<\/div><\/div>
\"\u2705\"<\/span>Dal\u0161\u00ed strategie, kter\u00e9 fungovaly<\/b><\/div><\/div>
\"\u27a1\ufe0f\"<\/span>Sn\u00ed\u017een\u00ed mno\u017estv\u00ed tuku v potrav\u011b (ne m\u00e9n\u011b ne\u017e 20% z celkov\u00e9ho p\u0159\u00edjmu z d\u016fvodu hormon\u00e1ln\u00ed rovnov\u00e1hy a vitam\u00edn\u016f)<\/div>
\"\u27a1\ufe0f\"<\/span>Zv\u00fd\u0161en\u00ed mno\u017estv\u00ed vl\u00e1kniny (za\u017eene pocit hladu)<\/div>
\u00a0<\/div><\/div>
Z\u00c1V\u011aR: Za\u0159a\u010fte do sv\u00e9ho hubnut\u00ed kalorick\u00fd deficit, pohybovou aktivitu a strategie pro psychickou podporu! V\u0159ele doporu\u010duji najmout si odborn\u00edka nebo skupinu odborn\u00edk\u016f, kte\u0159\u00ed V\u00e1m s c\u00edlem alespo\u0148 ze za\u010d\u00e1tku pomohou.<\/b><\/div>
\u00a0<\/b><\/div><\/div>
Pokud chce\u0161 na sob\u011b zapracovat, zdrav\u011b cvi\u010dit a hubnout, ozvi se mi<\/a>.<\/b><\/div>
\u00a0<\/div><\/div>
Referen\u010dn\u00ed seznam:<\/div>
1) Ramage S, Farmer A, Eccles KA, McCargar L. Healthy strategies for successful weight loss and weight maintenance: a systematic review. Appl Physiol Nutr Metab. 2014 Jan;39(1)<\/div><\/div><\/div><\/div><\/div><\/div>
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Jak zaru\u010den\u011b zhubnete 3 Nejd\u016fle\u017eit\u011bj\u0161\u00ed strategie pro \u00fasp\u011b\u0161n\u00e9 hubnut\u00ed  Podkladem pro tento \u010dl\u00e1nek je kanadsk\u00fd v\u011bdeck\u00fd p\u0159ehled (1) z roku 2013. Ten vyhodnotil 48 \u00fasp\u011b\u0161n\u00fdch studi\u00ed, ve kter\u00fdch participanti nejenom zhubli minim\u00e1ln\u011b 5% sv\u00e9 v\u00e1hy, ale z\u00e1rove\u0148 si ji udr\u017eeli po v\u00edce ne\u017e jeden rok . Ty nej\u00fasp\u011b\u0161n\u011bj\u0161\u00ed studie kombinovali 3 z\u00e1kladn\u00ed faktory: 1) sn\u00ed\u017een\u00fd kalorick\u00fd […]<\/p>","protected":false},"author":6,"featured_media":4834,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4830","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"\nT\u0159i nejd\u016fle\u017eit\u011bj\u0161\u00ed strategie pro \u00fasp\u011b\u0161n\u00e9 hubnut\u00ed. Jak zaru\u010den\u011b zhubnete - Martin Konvi\u010dka<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/martinkonvicka.cz\/en\/3-nejdulezitejsi-strategie-pro-uspesne-hubnuti-jak-zarucene-zhubnete\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"T\u0159i nejd\u016fle\u017eit\u011bj\u0161\u00ed strategie pro \u00fasp\u011b\u0161n\u00e9 hubnut\u00ed. Jak zaru\u010den\u011b zhubnete - Martin Konvi\u010dka\" \/>\n<meta property=\"og:description\" content=\"Jak zaru\u010den\u011b zhubnete 3 Nejd\u016fle\u017eit\u011bj\u0161\u00ed strategie pro \u00fasp\u011b\u0161n\u00e9 hubnut\u00ed  Podkladem pro tento \u010dl\u00e1nek je kanadsk\u00fd v\u011bdeck\u00fd p\u0159ehled (1) z roku 2013. 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