{"id":7091,"date":"2023-08-21T19:20:43","date_gmt":"2023-08-21T17:20:43","guid":{"rendered":"https:\/\/niedobylska.com\/blog\/?p=7091"},"modified":"2023-09-05T08:43:32","modified_gmt":"2023-09-05T06:43:32","slug":"jak-wrocic-do-diety","status":"publish","type":"post","link":"https:\/\/niedobylska.com\/blog\/post\/jak-wrocic-do-diety\/","title":{"rendered":"Jak wr\u00f3ci\u0107 do diety?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Koniec wakacji<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Czy tego chcemy czy nie &#8211; wakacje w\u0142a\u015bnie si\u0119 ko\u0144cz\u0105. Jeszcze chwilk\u0119, za momencik. Wielu z Was zadaje sobie pytanie: <strong>jak wr\u00f3ci\u0107 do diety<\/strong>?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nie jest lekko.<strong> Wakacje przyzwyczai\u0142y nas do ma\u0142ej rozpusty<\/strong>. I bardzo dobrze, nie mo\u017cna wiecznie liczy\u0107 kalorii i zastanawia\u0107 si\u0119, czy mo\u017cna co\u015b zje\u015b\u0107, czy nie. Jedzenie nie tylko od\u017cywia cia\u0142o, ale te\u017c przynosi nam rado\u015b\u0107, po prostu. Sprawia przyjemno\u015b\u0107. Dobrze jest zrobi\u0107 sobie urlop od diety. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I tak, jak po wakacjach ci\u0119\u017cko wraca si\u0119 do pracy, tak samo<strong> ci\u0119\u017cko wr\u00f3ci\u0107 nam do prawid\u0142owych nawyk\u00f3w \u017cywieniowych.<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>W tym artykule otrzymasz ode mnie gar\u015b\u0107 porad, kt\u00f3re u\u0142atwi\u0105 Ci proces &#8220;wracania do diety&#8221;.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-25-1024x683.jpg\" alt=\"klendarz, od poniedzia\u0142ku, jak wr\u00f3ci\u0107 do diety\" class=\"wp-image-7114\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-25-1024x683.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-25-300x200.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-25-768x512.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-25.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Nie czekaj do poniedzia\u0142ku<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pierwszym i podstawowym b\u0142\u0119dem, jaki obserwuje w\u015br\u00f3d swoich podopiecznych jest to, \u017ce <strong>wiele os\u00f3b czeka na &#8220;ten jeden magiczny dzie\u0144&#8221;<\/strong>, w kt\u00f3rym rozpoczn\u0105  wielki <strong>&#8220;powr\u00f3t do diety&#8221;<\/strong>. Najcz\u0119\u015bciej s\u0142ysz\u0119, \u017ce b\u0119dzie to 1 wrze\u015bnia. Ale, \u017ce 1 wrze\u015bnia przypada w pi\u0105tek, to mo\u017ce jednak od poniedzia\u0142ku, od 4 wrze\u015bnia. Dzieci wracaj\u0105 do szko\u0142y, \u017cycie wkracza w miar\u0119 stabilne tory na kolejne 10 miesi\u0119cy, wi\u0119c i tego dnia zaczynamy diet\u0119. A do tego czasu? <strong>Trzeba si\u0119 naje\u015b\u0107 na zapas,<\/strong> prawda? Ostatni weekend \u017cywieniowego szale\u0144stwa! Ostatni raz w tym roku pr\u00f3bujesz smak\u00f3w wakacji!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A przysz\u0142o Ci do g\u0142owy <strong>co si\u0119 stanie, je\u015bli nie dasz rady je\u015b\u0107 racjonalnie od poniedzia\u0142ku?<\/strong> Wyznaczysz sobie kolejny poniedzia\u0142ek i kolejny tydzie\u0144 b\u0119dziesz jada\u0107 bez kontroli?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Nie czekaj do poniedzia\u0142ku, do pierwszego dnia miesi\u0105ca, do \u017cadnej innej symbolicznej daty! Tego dnia<\/strong> <strong>nic niezwyk\u0142ego si\u0119 nie wydarzy, magicznie natchnienie nie przyjdzie<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-26-1024x683.jpg\" alt=\"zdrowe jedzenie,  jak wr\u00f3ci\u0107 do diety\" class=\"wp-image-7115\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-26-1024x683.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-26-300x200.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-26-768x512.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-26.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Od dzisiaj tylko zdrowa \u017cywno\u015b\u0107&#8230;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Czyli klasyczna zasada: <strong>wszystko, albo nic<\/strong>. Z dnia na dzie\u0144 chcesz zmieni\u0107 swoje przyzwyczajenia \u017cywieniowe o 180 stopni.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pami\u0119tasz, jak w pierwszych dniach urlopu Tw\u00f3j organizm zareagowa\u0142 na zmian\u0119 diety? Biegunki lub zaparcia, wzd\u0119cia, wypryski na twarzy, oci\u0119\u017ca\u0142o\u015b\u0107, niestrawno\u015b\u0107.. Teraz mo\u017ce by\u0107 podobnie, <strong>je\u015bli podejdziesz do zmiany zbyt drastycznie<\/strong>. Zdecydowanie wi\u0119kszy i trwalszy sukces odniesiesz, je\u015bli b\u0119dziesz <strong>wraca\u0107 do zbilansowanej diety stopniowo:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zacznij od<strong> kontrolowania ilo\u015bci wypijanych p\u0142yn\u00f3w;<\/strong><\/li>\n\n\n\n<li><strong>oblicz na nowo swoje zapotrzebowanie kaloryczne<\/strong> i ustal, czy potrzebujesz redukcji czy chcesz utrzyma\u0107 wag\u0119 i po prostu lepiej je\u015b\u0107, a mo\u017ce chcesz zbudowa\u0107 jesieni\u0105 troch\u0119 mi\u0119\u015bni?<\/li>\n\n\n\n<li>stopniowo<strong> wprowadzaj zbilansowane posi\u0142ki<\/strong>, najpierw \u015bniadanie, p\u00f3\u017aniej obiad, na koniec kolacj\u0119;<\/li>\n\n\n\n<li><strong>nie odmawiaj sobie ca\u0142kowicie ma\u0142ego &#8220;co nieco&#8221; \ud83d\ude42<\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-27-1024x683.jpg\" alt=\"obcinanie kalorii,  jak wr\u00f3ci\u0107 do diety\" class=\"wp-image-7116\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-27-1024x683.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-27-300x200.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-27-768x512.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-27.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">&#8230; i radykalne obci\u0119cie kalorii!<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nie!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Nie t\u0119dy droga!<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Owszem, na wakacjach z pewno\u015bci\u0105 bywa\u0142o zbyt du\u017co dobrego jedzenia i zbyt ma\u0142o ruchu, by t\u0105 energi\u0119 zu\u017cy\u0107. Jednak <strong>radykalne obcinanie kalorii do 1000 kcal czy 1200 kcal to najgorsze, co mo\u017cesz zrobi\u0107! <\/strong>Po pierwsze &#8211; taka metoda spowoduje <strong>napady wilczego g\u0142odu.<\/strong> Po drugie &#8211; <strong>organizm b\u0119dzie niedo\u017cywony<\/strong>. Oczywi\u015bcie, pierwotnie waga lekko spadnie, jednak po czasie nie b\u0119dzie jak pog\u0142\u0119bi\u0107 redukcji. Przy tak niskiej kaloryczno\u015bci <strong>b\u0119dzie brakowa\u0107 Ci makrosk\u0142adnik\u00f3w<\/strong>. Przyjd\u0105 <strong>zaburzenia hormonalne, braki witamin i spadek masy mi\u0119\u015bniowej.<\/strong> Nie b\u0119dziesz mie\u0107 si\u0142 do \u017cycia. Wi\u0119cej szkody ni\u017c po\u017cytku z takiego post\u0119powania. Dlatego <strong>przelicz swoje zapotrzebowanie kaloryczne od nowa i na nim buduj redukcj\u0119.<\/strong> To jedyna s\u0142uszna droga w tym przypadku.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-28-1024x683.jpg\" alt=\"treningi,  jak wr\u00f3ci\u0107 do diety\" class=\"wp-image-7117\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-28-1024x683.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-28-300x200.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-28-768x512.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-28.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Je\u015bli nie obci\u0119cie kalorii, to mo\u017ce treningi dwa razy dziennie, \u017ceby spali\u0107 nadmiar tkanki t\u0142uszczowej?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Czy Ty chcesz si\u0119 nabawi\u0107 kontuzji?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Owszem, pisa\u0142am wcze\u015bniej, \u017ce <a href=\"https:\/\/niedobylska.com\/blog\/post\/drugi-trening-w-ciagu-dnia\/\">dwa treningi dziennie<\/a> s\u0105 mo\u017cliwe do zrobienia, ale tylko pod pewnymi warunkami! Twoja argumentacja, \u017ce chcesz wi\u0119cej \u0107wiczy\u0107, \u017ceby spali\u0107 nadmiar wakacyjnego t\u0142uszczyku &#8211; do mnie nie trafia z jednej prostej przyczyny: <strong>przem\u0119czony prac\u0105 i treningiem organizm a\u017c prosi si\u0119 o kontuzj\u0119.<\/strong> Poza tym intensywne treningi bez dni odpoczynku doprowadz\u0105 do ca\u0142kowitego <strong>wyczerpania organizmu<\/strong>, a z czasem do przetrenowania. <strong>Nie b\u0119dziesz mie\u0107 si\u0142 nawet wsta\u0107 z \u0142\u00f3\u017cka. <\/strong>Tego chcesz? <strong>Trenujemy NORMALNIE<\/strong>, stopniowo wracamy do formy treningowej. Zacznij sobie od<strong> trening\u00f3w mobility<\/strong>, spacer\u00f3w, wi\u0119kszej aktywno\u015bci w ci\u0105gu dnia. P\u00f3\u017cniej<strong> dodaj treningi si\u0142owe<\/strong>. Ze spokojem, <strong>niech Twoje cia\u0142o wejdzie w rytm<\/strong>. Unikniesz w ten spos\u00f3b r\u00f3wnie\u017c ogromnych zakwas\u00f3w, kt\u00f3re spowolni\u0105 proces powrotu do formy.    <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-29-1024x683.jpg\" alt=\"odpoczynek,  jak wr\u00f3ci\u0107 do diety\" class=\"wp-image-7118\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-29-1024x683.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-29-300x200.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-29-768x512.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-29.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Kto\u015b Ci\u0119 goni?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Czy w\u0142a\u015bnie przesz\u0142o Ci przez my\u015bl, \u017ce od jutra (!) zmieniasz diet\u0119, pijesz 3l wody i dzie\u0144 zaczynasz od treningu? <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A czy kto\u015b Ci\u0119 goni? Wiesz, \u017ce <strong>zmiana diety, to dla Twojego organizmu stres<\/strong>? Musi na zaklimatyzowa\u0107 si\u0119 w nowej sytuacji. Je\u015bli zaczniesz goni\u0107 za wynikami, <strong>Twoje cia\u0142o i Twoja psychika szybko powiedz\u0105 Ci &#8220;pas&#8221;<\/strong>. Zanim zaczniesz trenowa\u0107<strong> daj sobie kilka dni na wyregulowanie perystaltyki i od\u017cywienie organizmu warto\u015bciowym jedzeniem. Nawodnij go odpowiednio. Uzupe\u0142nij witaminy<\/strong>. Potem ruszaj z treningami.<strong> Je\u015bli w czasie wakacji cz\u0119sto pojawia\u0142 si\u0119 w Twojej diecie alkohol<\/strong> &#8211; daj czas w\u0105trobie na pozbycie si\u0119 jego resztek z krwi, niech si\u0119 ca\u0142kowicie zmetabolizuje. Pamietaj, \u017ce wracasz r\u00f3wnie\u017c do regularnej pracy i obowi\u0105zk\u00f3w domowych. Niech to si\u0119 wszystko w w Tobie zgra, niech ustawi si\u0119 nowy rytm dobowy.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-30-1024x683.jpg\" alt=\"Niedobylska, wskaz\u00f3wki,  jak wr\u00f3ci\u0107 do diety\" class=\"wp-image-7119\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-30-1024x683.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-30-300x200.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-30-768x512.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/09\/Natali-Blog-1200x800-30.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Jak wr\u00f3ci\u0107do diety po wakacjach &#8211; podsumowanie:<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>My\u015bl\u0119, \u017ce ju\u017c wiesz, jak wr\u00f3ci\u0107 do diety, do zbilansowanego od\u017cywiania, po wakacjach. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pami\u0119taj, aby zmian nie wprowadza\u0107 gwa\u0142townie i radykalnie:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>kontroluj ilo\u015b\u0107 wypijanej wody<\/strong><\/li>\n\n\n\n<li><strong>oblicz na nowo zapotrzebowanie kaloryczne<\/strong><\/li>\n\n\n\n<li><strong>korzystaj ze sprawdzonych plan\u00f3w posi\u0142k\u00f3w<\/strong><\/li>\n\n\n\n<li><strong>wr\u00f3\u0107 do treningowej rutyny<\/strong><\/li>\n\n\n\n<li><strong>ustal nowe cele sylwetkowe i dopasuj do nich swoje dzia\u0142ania.<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Nie wprowadzaj wszystkich zmian jednego dnia! Pami\u0119taj, \u017ce masz czas. Nikt Ci\u0119 nie goni.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Powodzenia!<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"tmnf_excerpt\">Koniec wakacji Czy tego chcemy czy nie &#8211; wakacje w\u0142a\u015bnie si\u0119 ko\u0144cz\u0105. Jeszcze chwilk\u0119, za mome\u2026<\/div>","protected":false},"author":2,"featured_media":6256,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tpgb_global_settings":"","_crdt_document":"","footnotes":""},"categories":[97,102,96,98],"tags":[145,249,95,247,93,251,250],"class_list":["post-7091","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-jedz-zdrowo","category-zadbaj-o-zdrowie","category-zanim-zaczniesz","category-zredukuj-mase-ciala","tag-dieta","tag-jak-wrocic-do-diety","tag-odchudzanie","tag-wakacje","tag-zdrowie","tag-zdrowy-styl-zycia","tag-zmiana-diety"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jak wr\u00f3ci\u0107 do diety po wakacjach?<\/title>\n<meta name=\"description\" content=\"Czy tego chcemy czy nie - wakacje w\u0142a\u015bnie si\u0119 ko\u0144cz\u0105. 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