
{"id":1934,"date":"2021-02-14T04:00:55","date_gmt":"2021-02-14T04:00:55","guid":{"rendered":"https:\/\/blog.lovelyketo.com\/?p=1934"},"modified":"2022-02-14T14:37:13","modified_gmt":"2022-02-14T14:37:13","slug":"3-simple-ways-to-make-those-healthy-habits-stick","status":"publish","type":"post","link":"https:\/\/blog.lovelyketo.com\/pl\/3-proste-sposoby-na-utrzymanie-zdrowych-nawykow\/","title":{"rendered":"3 proste sposoby na utrzymanie zdrowych nawyk\u00f3w"},"content":{"rendered":"<p><span style=\"color: #333333;\">Ustanowienie zdrowych nawyk\u00f3w wymaga ci\u0119\u017ckiej pracy, czasu i po\u015bwi\u0119cenia, zw\u0142aszcza je\u015bli przez ca\u0142e \u017cycie \u017ale si\u0119 od\u017cywia\u0142e\u015b lub ci\u0119\u017cko pracowa\u0142e\u015b, aby zrzuci\u0107 nadwag\u0119. <\/span><span style=\"color: #333333;\">Ostatni\u0105 rzecz\u0105, jak\u0105 chcesz zrobi\u0107, jest powr\u00f3t do starych nawyk\u00f3w i konieczno\u015b\u0107 rozpoczynania wszystkiego od nowa. W rzeczywisto\u015bci utrzymanie nawyk\u00f3w jest o wiele - WIELE - \u0142atwiejsze ni\u017c tworzenie czego\u015b nowego.<\/span><\/p>\n<p><span style=\"color: #333333;\">Niestety, piel\u0119gnacja mo\u017ce czasami wydawa\u0107 si\u0119 przyziemna. Dlatego zebrali\u015bmy 3 niezawodne sposoby na utrzymanie tych zdrowych nawyk\u00f3w, nawet gdy wszystko wydaje si\u0119 monotonne lub pokusy rosn\u0105.<\/span><\/p>\n<h4><span style=\"color: #000000;\">Zachowaj stabilno\u015b\u0107 tam, gdzie to mo\u017cliwe<\/span><\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-1937\" src=\"https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/yoga-part-of-her-daily-routine-SQ2KX72-min-1024x683.jpg\" alt=\"joga - cz\u0119\u015b\u0107 codziennej rutyny kobiety\" width=\"1024\" height=\"683\" srcset=\"https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/yoga-part-of-her-daily-routine-SQ2KX72-min-1024x683.jpg 1024w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/yoga-part-of-her-daily-routine-SQ2KX72-min-300x200.jpg 300w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/yoga-part-of-her-daily-routine-SQ2KX72-min-768x512.jpg 768w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/yoga-part-of-her-daily-routine-SQ2KX72-min-1536x1024.jpg 1536w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/yoga-part-of-her-daily-routine-SQ2KX72-min-2048x1365.jpg 2048w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/yoga-part-of-her-daily-routine-SQ2KX72-min-800x533.jpg 800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"color: #333333;\">W nieustannie zmieniaj\u0105cym si\u0119, zabieganym \u015bwiecie r\u00f3\u017cne rzeczy z pewno\u015bci\u0105 b\u0119d\u0105 przeszkadza\u0107 w zachowaniu zdrowych nawyk\u00f3w. Mo\u017cesz znale\u017a\u0107 si\u0119 w restauracji z przyjaci\u00f3\u0142mi, na imprezie, w po\u015bpiechu - wszystkie te rzeczy pojawiaj\u0105 si\u0119 w dowolnym momencie \u017cycia. <\/span><\/p>\n<p><span style=\"color: #333333;\">W ca\u0142ym tym chaosie zr\u00f3b wszystko, co w Twojej mocy, aby zachowa\u0107 sp\u00f3jno\u015b\u0107 rutyny zwi\u0105zanej z gotowaniem i fitnessem. Utrzymuj regularnie zaplanowane <a href=\"http:\/\/www.lovelyketo.com\">plany posi\u0142k\u00f3w<\/a> i kontynuowa\u0107 \u0107wiczenia co najmniej 3 dni w tygodniu o tej samej porze.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><div class=\"html-banner\"><style>\r\na.btn{display:inline-block;text-align:center;font-weight:300;}\r\n.btn{color:#fff;cursor:pointer;font-weight:300;font-size:14px;font-family:Montserrat,sans-serif;-webkit-user-select:none;-moz-user-select:none;-ms-user-select:none;user-select:none;}\r\n.btn:focus{outline:0;}\r\n.btn-wide{width:100%;}\r\n.btn-wide{max-width:100%;border-radius:50px;border:none;background:0 0;padding:15px;margin-bottom:15px;}\r\n.btn-wide,a.male{background-image:-webkit-gradient(linear,left top,right top,from(#41cdc6),to(#7b7de8));background-image:-o-linear-gradient(left,#41cdc6,#7b7de8);background-image:linear-gradient(to right,#41cdc6,#7b7de8);position:relative;}\r\n.male{text-align:left;padding-left:60px;font-weight:500;}\r\n.male img{position:absolute;left:25px;width:25px;-webkit-transform:translateY(-50%);-ms-transform:translateY(-50%);transform:translateY(-50%);top:50%;}\r\na.female{background-image:-webkit-gradient(linear,left top,right top,from(#de7efe),to(#fc3969));background-image:-o-linear-gradient(left,#de7efe,#fc3969);background-image:linear-gradient(to right,#de7efe,#fc3969);position:relative;text-align:left;padding-left:60px;font-weight:500;}\r\n.female img{position:absolute;left:25px;width:25px;-webkit-transform:translateY(-50%);-ms-transform:translateY(-50%);transform:translateY(-50%);top:50%;}\r\na.next{position:relative;}\r\na.next:after{content:'';position:absolute;right:10px;top:50%;-webkit-transform:translateY(-50%);-ms-transform:translateY(-50%);transform:translateY(-50%);background-image:url(https:\/\/fastketo.fit\/images\/quiz\/forward.svg);width:30px;height:30px;background-size:contain;background-repeat:no-repeat;background-position:center;}\r\n@media only screen and (min-width:480px){\r\n.btn-wide{width:300px;}\r\n}\r\na.next:after{background-image:url(https:\/\/fastketo.fit\/images\/quiz\/forward.svg);}\r\na.male{font-weight:500;}\r\n.btn-wide{background:#63c6c2;background:-moz-linear-gradient(left,#63c6c2 0,#7e81be 90%);background:-webkit-linear-gradient(left,#63c6c2 0,#7e81be 90%);background:linear-gradient(to right,#63c6c2 0,#7e81be 90%);}\r\n\r\na.next:after{content:none;}\r\na.next *{box-sizing:border-box;}\r\na.next{width:250px;height:250px;border-radius:50%;display:inline-flex;flex-flow:column;padding:0;justify-content:center;align-items:center;background:0 0;}\r\n.female img,.male img{position:relative;left:0;width:60px;-webkit-transform:translateY(0);-ms-transform:translateY(0);transform:translateY(0);top:0;}\r\na.next span{font-size:18px;margin-top:10px;font-weight:700;}\r\n@media (max-width:767px){\r\na.next{width:200px;height:200px;}\r\n}\r\n\r\n\/*! CSS Used from: Embedded *\/\r\n.r-cta-wr{display:flex;align-items:center;justify-content:center;}\r\na.next{margin-bottom:15px;background:red;width:200px;height:60px;border-radius:10px;margin:0px 12px;padding:10px 20px;box-sizing:border-box;display:flex;align-items:center;justify-content:space-between;text-decoration:none;flex-flow:row;}\r\n.g-but-1 img{width:30px;}\r\n.g-but-1{display:flex;align-items:center;}\r\n.g-but-1 span{margin-top:0px!important;margin-left:5px;font-weight:600!important;font-size:16px!important;}\r\n.r-f-ico{width:25px;height:25px;background-image:url(https:\/\/fastketo.fit\/images\/quiz\/forward.svg);background-size:cover;border-radius:100%;border:1px solid #fff;box-shadow:0px 0px 2px #fff;}\r\na.next.female{background-image:-webkit-gradient(linear,left top,right top,from(#de7efe),to(#fc3969));background-image:-o-linear-gradient(left,#de7efe,#fc3969);background-image:linear-gradient(to right,#de7efe,#fc3969);box-shadow:2px 2px 10px #cb5d7c;}\r\na.next.male{background-image:-webkit-gradient(linear,left top,right top,from(#41cdc6),to(#7b7de8));background-image:-o-linear-gradient(left,#41cdc6,#7b7de8);background-image:linear-gradient(to right,#41cdc6,#7b7de8);box-shadow:2px 2px 10px #7b7de8;}\r\n.cta-title{font-weight:bold;font-size:13px;margin-bottom:15px;text-align:center;}\r\n@media (max-width:450px){\r\n.r-cta-wr{flex-wrap:wrap;}\r\na.next{margin:0px 12px 20px;}\r\n}\r\n\r\na.btn.btn-wide.next.static.home-quiz:hover {\r\n    color: #fff;\r\n    opacity: 0.8;\r\n}\r\n<\/style>\r\n\r\n<div class=\"r-cta-in\">\r\n                                        <div class=\"cta-title\">\r\n                                            ROZWI\u0104\u017b 1-MINUTOWY QUIZ\r\n                                        <\/div>\r\n                                        <div class=\"r-cta-wr\">\r\n                                            <a href=\"https:\/\/lovelyketo.com\/start\/female\" target=\"_blank\" data-answer=\"female\" class=\"btn btn-wide female next static home-quiz\" rel=\"noopener\">\r\n                                                <div class=\"g-but-1\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/lovelyketo.com\/images\/quiz\/women.svg\">\r\n                                                    <span>Kobieta<\/span>\r\n                                                <\/div>\r\n                                                <div class=\"r-f-ico\"><\/div>\r\n                                                                \r\n                                            <\/a>\r\n                                            <a href=\"https:\/\/lovelyketo.com\/start\/male\" target=\"_blank\" data-answer=\"male\" class=\"btn btn-wide male next static home-quiz\" rel=\"noopener\">\r\n                                                <div class=\"g-but-1\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/lovelyketo.com\/images\/quiz\/men.svg\">\r\n                                                    <span>M\u0119\u017cczyzna<\/span>\r\n                                                <\/div>\r\n                                                <div class=\"r-f-ico\"><\/div>\r\n                                                                \r\n                                            <\/a>\r\n                                        <\/div>\r\n                                    <\/div><\/div><\/p>\n<h5><span style=\"color: #000000;\">DOWIEDZ SI\u0118 WI\u0118CEJ: <span style=\"color: #008000;\"><a style=\"color: #008000;\" href=\"https:\/\/blog.lovelyketo.com\/pl\/3-powody-dla-ktorych-warto-stosowac-spersonalizowana-diete\/\">3 powody, dla kt\u00f3rych warto przestrzega\u0107 spersonalizowanego planu diety KETO<\/a><\/span><\/span><\/h5>\n<h4><span style=\"color: #000000;\">Prowadzenie dziennika<\/span><\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-1938\" src=\"https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/early-morning-planning-session-with-a-notebook-jou-52LHKF7-min-1024x683.jpg\" alt=\"poranna sesja planowania z notatnikiem-dziennikiem\" width=\"1024\" height=\"683\" srcset=\"https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/early-morning-planning-session-with-a-notebook-jou-52LHKF7-min-1024x683.jpg 1024w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/early-morning-planning-session-with-a-notebook-jou-52LHKF7-min-300x200.jpg 300w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/early-morning-planning-session-with-a-notebook-jou-52LHKF7-min-768x512.jpg 768w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/early-morning-planning-session-with-a-notebook-jou-52LHKF7-min-1536x1024.jpg 1536w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/early-morning-planning-session-with-a-notebook-jou-52LHKF7-min-2048x1365.jpg 2048w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/early-morning-planning-session-with-a-notebook-jou-52LHKF7-min-800x533.jpg 800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"color: #333333;\">Dziennik \u017cywno\u015bci to \u015bwietny spos\u00f3b na upewnienie si\u0119, \u017ce trzymasz si\u0119 swoich dziennych cel\u00f3w kalorycznych. Prowadzenie dziennika na temat emocji zwi\u0105zanych z tworzeniem zdrowych nawyk\u00f3w jest r\u00f3wnie\u017c \u015bwietnym sposobem na utrzymanie tych nawyk\u00f3w. <\/span><\/p>\n<p><span style=\"color: #333333;\">Napisz o tym, jak szcz\u0119\u015bliwy czu\u0142e\u015b si\u0119 po tygodniu i zda\u0142e\u015b sobie spraw\u0119, \u017ce ka\u017cdego dnia nie przekroczy\u0142e\u015b swojego celu kalorycznego. Napisz o tym, jak dobrze czu\u0142e\u015b si\u0119 po treningu. Sporz\u0105d\u017a list\u0119 tego, co doceniasz w swoim \u017cyciu teraz, a co wcze\u015bniej. <\/span><\/p>\n<p><span style=\"color: #333333;\">Nast\u0119pnie, za ka\u017cdym razem, gdy poczujesz, \u017ce wracasz do starych nawyk\u00f3w, przeczytaj ponownie to, co napisa\u0142e\u015b, aby przypomnie\u0107 sobie o pozytywnych emocjach zwi\u0105zanych z nowym stylem \u017cycia.<\/span><\/p>\n<h5><span style=\"color: #000000;\">DOWIEDZ SI\u0118 WI\u0118CEJ: <\/span><span style=\"color: #008000;\"><a style=\"color: #008000;\" href=\"https:\/\/blog.lovelyketo.com\/pl\/5-szybkich-i-latwych-w-przygotowaniu-kolacji-na-drugi-dzien\/\">5 szybkich i \u0142atwych obiad\u00f3w KETO na wiecz\u00f3r<\/a><\/span><\/h5>\n<h4><span style=\"color: #000000;\">Przygotuj si\u0119 na sukces zdrowych nawyk\u00f3w<\/span><\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-1939\" src=\"https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/homemade-keto-chicken-meal-prep-796RX8U-min-1024x683.jpg\" alt=\"domowe-keto-kurczak-przygotowanie-posi\u0142ku\" width=\"1024\" height=\"683\" srcset=\"https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/homemade-keto-chicken-meal-prep-796RX8U-min-1024x683.jpg 1024w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/homemade-keto-chicken-meal-prep-796RX8U-min-300x200.jpg 300w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/homemade-keto-chicken-meal-prep-796RX8U-min-768x512.jpg 768w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/homemade-keto-chicken-meal-prep-796RX8U-min-1536x1024.jpg 1536w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/homemade-keto-chicken-meal-prep-796RX8U-min-2048x1365.jpg 2048w, https:\/\/blog.lovelyketo.com\/wp-content\/uploads\/2021\/05\/homemade-keto-chicken-meal-prep-796RX8U-min-800x533.jpg 800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"color: #333333;\">Utrzymanie tych zdrowych nawyk\u00f3w nie musi by\u0107 skomplikowane. R\u00f3b rzeczy, aby sobie pom\u00f3c, takie jak przygotowywanie jedzenia z wyprzedzeniem, kt\u00f3re mo\u017cna \u0142atwo podgrza\u0107 w ci\u0105gu tygodnia lub korzystanie z us\u0142ug dostarczania zdrowych posi\u0142k\u00f3w. <\/span><\/p>\n<p><span style=\"color: #333333;\">Mo\u017cesz tak\u017ce zrobi\u0107 takie rzeczy, jak przygotowanie ubra\u0144 treningowych poprzedniego wieczoru lub umieszczenie przypomnie\u0144 w telefonie, aby wzi\u0105\u0107 witaminy lub p\u00f3j\u015b\u0107 na spacer. Ka\u017cda drobna rzecz, kt\u00f3r\u0105 mo\u017cesz zrobi\u0107, aby stworzy\u0107 atmosfer\u0119 u\u0142atwiaj\u0105c\u0105 osi\u0105gni\u0119cie sukcesu, ma kluczowe znaczenie.<\/span><\/p>\n<h5><span style=\"color: #000000;\">DOWIEDZ SI\u0118 WI\u0118CEJ:<\/span> <span style=\"color: #008000;\"><a style=\"color: #008000;\" href=\"https:\/\/blog.lovelyketo.com\/pl\/wskazowki-fitness-dla-zabieganych-wielozadaniowcow\/\">Wskaz\u00f3wki fitness dla zapracowanych wielozadaniowc\u00f3w<\/a><\/span><\/h5>","protected":false},"excerpt":{"rendered":"<p>Wypracowanie zdrowych nawyk\u00f3w wymaga ci\u0119\u017ckiej pracy, czasu i po\u015bwi\u0119cenia, zw\u0142aszcza je\u015bli przez ca\u0142e \u017cycie \u017ale si\u0119 od\u017cywia\u0142e\u015b lub ci\u0119\u017cko pracowa\u0142e\u015b, aby zrzuci\u0107 nadwag\u0119. Ostatni\u0105 rzecz\u0105, jak\u0105 chcesz zrobi\u0107, jest powr\u00f3t do starych nawyk\u00f3w i rozpocz\u0119cie wszystkiego od nowa. W rzeczywisto\u015bci utrzymanie nawyk\u00f3w jest du\u017co - DU\u017bO - \u0142atwiejsze ni\u017c tworzenie czego\u015b nowego. Niestety, utrzymanie mo\u017ce r\u00f3wnie\u017c czasami wydawa\u0107 si\u0119 przyziemne. Dlatego zebrali\u015bmy 3 niezawodne sposoby na utrzymanie tych zdrowych nawyk\u00f3w, nawet gdy wszystko wydaje si\u0119 monotonne lub pokusy rosn\u0105. Zachowaj stabilno\u015b\u0107 tam, gdzie to mo\u017cliwe W [...]<\/p>","protected":false},"author":1,"featured_media":1936,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[49,5],"tags":[51,42,43,41,22,58],"yst_prominent_words":[],"class_list":["post-1934","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-mindfulness","tag-advice","tag-diet","tag-health","tag-keto","tag-lifestyle","tag-weight-loss","post--single"],"_links":{"self":[{"href":"https:\/\/blog.lovelyketo.com\/pl\/wp-json\/wp\/v2\/posts\/1934","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.lovelyketo.com\/pl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.lovelyketo.com\/pl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/pl\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/pl\/wp-json\/wp\/v2\/comments?post=1934"}],"version-history":[{"count":4,"href":"https:\/\/blog.lovelyketo.com\/pl\/wp-json\/wp\/v2\/posts\/1934\/revisions"}],"predecessor-version":[{"id":2069,"href":"https:\/\/blog.lovelyketo.com\/pl\/wp-json\/wp\/v2\/posts\/1934\/revisions\/2069"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/pl\/wp-json\/wp\/v2\/media\/1936"}],"wp:attachment":[{"href":"https:\/\/blog.lovelyketo.com\/pl\/wp-json\/wp\/v2\/media?parent=1934"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/pl\/wp-json\/wp\/v2\/categories?post=1934"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/pl\/wp-json\/wp\/v2\/tags?post=1934"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/blog.lovelyketo.com\/pl\/wp-json\/wp\/v2\/yst_prominent_words?post=1934"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}