I pouh\u00e9 p\u0159ibl\u00ed\u017een\u00ed se stanoven\u00e9mu c\u00edli je velk\u00fd \u00fasp\u011bch. Pravd\u011bpodobn\u011b se v\u00e1m toti\u017e nepoda\u0159\u00ed b\u00fdt v\u017edy 100% dokonal\u00ed. Ale co b\u00fdt t\u0159eba dokonal\u00ed na 90 %? Nebo i m\u00e9n\u011b? Nebojte se chybovat, proto\u017ee pr\u00e1v\u011b na chyb\u00e1ch se \u010dlov\u011bk u\u010d\u00ed nejv\u00edce. Pokud p\u0159estanete vn\u00edmat chyby jako selh\u00e1n\u00ed, ale za\u010dnete na n\u011b pohl\u00ed\u017eet jako na v\u00fdzvy k nalezen\u00ed nov\u00fdch zp\u016fsob\u016f \u0159e\u0161en\u00ed, zjist\u00edte, \u017ee kdy\u017e n\u011bco nen\u00ed absolutn\u011b dokonal\u00e9, neznamen\u00e1 to je\u0161t\u011b konec sv\u011bta.<\/p>\n
Stejn\u011b tak nem\u00e1 smysl srovn\u00e1vat se s ostatn\u00edmi a sna\u017eit se za ka\u017edou cenu p\u0159ibl\u00ed\u017eit n\u011bkomu, kdo je \u00fapln\u011b jin\u00fd ne\u017e vy sami. Poznejte l\u00e9pe sami sebe, oce\u0148te sv\u00e9 p\u0159ednosti a p\u0159ijm\u011bte i t\u011bch p\u00e1r nedostatk\u016f. Pokud nepodlehnete dikt\u00e1tu m\u00f3dn\u00edch diet, kter\u00e9 v\u011bt\u0161inou zcela vyhovuj\u00ed jen jejich \u0161i\u0159itel\u016fm, z\u00edsk\u00e1te p\u0159edev\u0161\u00edm pocit svobody, vnit\u0159n\u00ed spokojenost a schopnost radovat se ze \u017eivota.<\/p>\n
Nesna\u017ete se zm\u011bnit v\u0161echny sv\u00e9 nevhodn\u00e9 n\u00e1vyky najednou, ale m\u011b\u0148te je postupn\u011b. Pracujte metodou d\u00edl\u010d\u00edch c\u00edl\u016f. \u010c\u00edm men\u0161\u00ed zm\u011bnu ud\u011bl\u00e1te, t\u00edm v\u011bt\u0161\u00ed je \u0161ance, \u017ee u n\u00ed vytrv\u00e1te. Lidsk\u00e9 t\u011blo preferuje pozvoln\u00e9 zm\u011bny, a to jak v j\u00eddeln\u00ed\u010dku, tak ve cvi\u010debn\u00edch n\u00e1vyc\u00edch. \u010clov\u011bk, kter\u00fd nikdy nesportoval, nem\u016f\u017ee tr\u00e1vit cel\u00e9 hodiny ve fitness centru nebo po sob\u011b cht\u00edt, aby t\u00fddenn\u011b nab\u011bhal des\u00edtky kilometr\u016f. Nejen, \u017ee bude sv\u00fdm v\u00fdkonem demotivov\u00e1n, ale pravd\u011bpodobn\u011b si tak\u00e9 ubl\u00ed\u017e\u00ed. Stejn\u011b tak to plat\u00ed pro zm\u011bny ve va\u0161em j\u00eddeln\u00ed\u010dku. D\u00edl\u010d\u00ed \u00fasp\u011bchy p\u0159i zm\u011bn\u011b chov\u00e1n\u00ed motivuj\u00ed k dal\u0161\u00edm zm\u011bn\u00e1m.<\/p>\n
P\u0159i stanovov\u00e1n\u00ed c\u00edl\u016f m\u011bjte na pam\u011bti anglick\u00fd akronym SMART\/ER (viz tabulka n\u00ed\u017ee).
\nC\u00edl si stanovujte tak, aby byl:<\/p>\n
| \n \u00a0S<\/p>\n<\/td>\n | \n SPECIFIC<\/p>\n<\/td>\n | \n Specifick\u00fd<\/p>\n<\/td>\n | \n Je m\u016fj c\u00edl dostate\u010dn\u011b specifick\u00fd, konkr\u00e9tn\u00ed?<\/p>\n<\/td>\n | \n ANO<\/p>\n<\/td>\n | \n NE<\/p>\n<\/td>\n<\/tr>\n |
| \n M<\/p>\n<\/td>\n | \n MEASURABLE<\/p>\n<\/td>\n | \n M\u011b\u0159iteln\u00fd<\/p>\n<\/td>\n | \n V\u00edm, jak\u00fdm zp\u016fsobem pozn\u00e1m, \u017ee jsem ho dos\u00e1hl\/a?<\/p>\n<\/td>\n | \n ANO<\/p>\n<\/td>\n | \n NE<\/p>\n<\/td>\n<\/tr>\n |
| \n A<\/p>\n<\/td>\n | \n ACHIEVABLE<\/p>\n<\/td>\n | \n Dosa\u017eiteln\u00fd<\/p>\n<\/td>\n | \n \u00a0\u00a0\u00a0\u00a0 M\u00e1m v sou\u010dasn\u00e9 \u017eivotn\u00ed situaci vhodn\u00e9\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 podm\u00ednky, abych mohl\/a c\u00edle dos\u00e1hnout?<\/p>\n<\/td>\n | \n ANO<\/p>\n<\/td>\n | \n NE<\/p>\n<\/td>\n<\/tr>\n |
| \n R<\/p>\n<\/td>\n | \n REALISTIC<\/p>\n<\/td>\n | \n Realistick\u00fd<\/p>\n<\/td>\n | \n Je pro m\u011b re\u00e1ln\u00e9 c\u00edle dos\u00e1hnout?<\/p>\n<\/td>\n | \n ANO<\/p>\n<\/td>\n | \n NE<\/p>\n<\/td>\n<\/tr>\n |
| \n T<\/p>\n<\/td>\n | \n TIME-BOUND<\/p>\n<\/td>\n | \n \u010casov\u011b ohrani\u010den\u00fd<\/p>\n<\/td>\n | \n V\u00edm, do kdy chci c\u00edle dos\u00e1hnout?<\/p>\n<\/td>\n | \n ANO<\/p>\n<\/td>\n | \n NE<\/p>\n<\/td>\n<\/tr>\n |
| \n BONUS<\/p>\n<\/td>\n<\/tr>\n | |||||
| \n E<\/p>\n<\/td>\n | \n ENERGISING<\/p>\n<\/td>\n | \n \u00a0\u00a0 Energetizuj\u00edc\u00ed<\/p>\n<\/td>\n | \n \u00a0\u00a0\u00a0 Je m\u016fj c\u00edl dostate\u010dn\u011b energetizuj\u00edc\u00ed \u2013 vede m\u011b do akce?<\/p>\n<\/td>\n | \n ANO<\/p>\n<\/td>\n | \n NE<\/p>\n<\/td>\n<\/tr>\n |
| \n R<\/p>\n<\/td>\n | \n REWARDED<\/p>\n<\/td>\n | \n \u00a0 Odm\u011bniteln\u00fd<\/p>\n<\/td>\n | \n \u00a0 V\u00edm, jak se za spln\u011bn\u00ed odm\u011bn\u00edm? Jakou odm\u011bnu mi spln\u011bn\u00ed c\u00edle do \u017eivota p\u0159inese?<\/p>\n<\/td>\n | \n ANO<\/p>\n<\/td>\n | \n NE<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Posu\u010fte sami, jak se li\u0161\u00ed c\u00edl \u201echci zhubnout\u201c a \u201echci zhubnout do konce \u00fanora 2 kg\u201c nebo \u201echci b\u00fdt fit\u201c a \u201echci vyj\u00edt schody dom\u016f do 4. patra a po m\u011bs\u00edci se u toho nezad\u00fdchat\u201c. P\u0159i dodr\u017een\u00ed SMARTER c\u00edl\u016f p\u0159esn\u011b v\u00edte, kdy jste dos\u00e1hli stanoven\u00e9ho c\u00edle. To je pro va\u0161e dal\u0161\u00ed \u00fasil\u00ed velmi d\u016fle\u017eit\u00e9, proto\u017ee jen tak si m\u016f\u017eete u\u017e\u00edt dobr\u00fd pocit, odm\u011bnit se za spln\u011bn\u00fd c\u00edl a na\u010derpat energii k dal\u0161\u00edm zm\u011bn\u00e1m.<\/p>\n Pozn\u00e1mka: Pro nastaven\u00ed c\u00edl\u016f p\u0159i hubnut\u00ed m\u016f\u017eete vyu\u017e\u00edt i\u00a0pracovn\u00ed list SMART\/ER C\u00cdL<\/a>, kter\u00fd naleznete v elektronick\u00fdch p\u0159\u00edloh\u00e1ch.<\/p>\n Pamatujte, \u017ee c\u00edlem nemus\u00ed b\u00fdt jen ni\u017e\u0161\u00ed \u010d\u00edslo na v\u00e1ze. Mo\u017en\u00e1 ji\u017e nyn\u00ed nebo v pr\u016fb\u011bhu kurzu zjist\u00edte, \u017ee mnohem d\u016fle\u017eit\u011bj\u0161\u00ed je pro v\u00e1s zm\u011bna ur\u010dit\u00e9ho n\u00e1vyku, kter\u00e1 bude redukci hmotnosti p\u0159edch\u00e1zet. M\u016f\u017ee to b\u00fdt nap\u0159\u00edklad \u201ej\u00edst pravideln\u011b t\u0159i hlavn\u00ed j\u00eddla denn\u011b\u201c, \u201ej\u00edst maxim\u00e1ln\u011b jednu malou sladkost denn\u011b\u201c nebo \u201echodit sp\u00e1t v\u011bt\u0161inu dn\u00ed v t\u00fddnu p\u0159ed 23. hodinou\u201c.<\/p>\n <\/p>\n |