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โค้ชเดือนพาฟิต
โค้ชเดือนพาฟิต

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ภาพอาหารคลีนในจานหลุม ประกอบด้วยไก่ย่าง ผักสด ข้าว ไข่ต้ม และมันหวาน มีขวดเชคเครื่องดื่มโปรตีนวางอยู่ พร้อมข้อความระบุว่าลดน้ำหนักได้ 2.15 กก.
ภาพหน้าจอแสดงตารางน้ำหนักและไขมัน พร้อมข้อความแชทที่ระบุว่าลดน้ำหนักได้ 2.15 กก. ในหนึ่งสัปดาห์ และผู้ใช้รู้สึกตัวเบาลง พุงยุบลงเล็กน้อย
ภาพหน้าจอแชทที่ผู้ใช้รีวิวความรู้สึกในการลดน้ำหนัก โดยกล่าวว่าอาหารมีประโยชน์ ไม่ค่อยหิว และสามารถทำตามแผนลดน้ำหนักได้สำเร็จในครั้งนี้
ภาพหน้าจอแชทที่ผู้ใช้ขอบคุณโค้ชที่ให้คำแนะนำ และรีวิวว่าเครื่องดื่มโปรตีนที่ดื่มช่วยให้อิ่มนาน ไม่รู้สึกหิว และมีสารอาหารครบถ้วน
ภาพคอลลาจแสดงเมนูอาหารคลีนหลากหลายแบบ เช่น ไก่ย่าง ข้าว ผัก และไข่ต้ม รวมถึงภาพขวดเชคเครื่องดื่มโปรตีนที่ใช้ในการลดน้ำหนัก
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Good mother has already reduced 2.15 kg.

3/4 Edited to

... Read moreถ้าใครกำลังหา “ตารางอาหารลดน้ำหนัก” ที่ทำตามได้จริง โดยเฉพาะคุณแม่/คนทำงานที่ไม่ค่อยมีเวลา อันนี้เป็นแนวทางที่ฉันชอบใช้ เพราะจัดง่ายด้วยจานหลุม เน้นโปรตีน+ผัก แล้วคุมคาร์บให้พอดี ทำต่อเนื่อง 7 วันได้แบบไม่เครียด หลักการจัดจาน (จำง่ายมาก) - โปรตีน 1 ฝ่ามือ: ไก่ย่าง/อกไก่/ปลา/หมูไม่ติดมัน/ไข่ต้ม/เต้าหู้ - ผัก 2 กำมือ: ผักสดหรือผักลวก เลือกได้หลายสีเพื่อให้ได้ใยอาหาร - คาร์บ 1/2–1 กำมือ: ข้าวสวย/ข้าวกล้อง/มันหวาน/ฟักทอง (วันที่ออกกำลังกายค่อยเพิ่ม) - ไขมันดีเล็กน้อย: อะโวคาโด/ถั่ว/น้ำมันมะกอก (ไม่ต้องเยอะ) ตัวอย่างตารางอาหารลดน้ำหนัก 7 วัน (ปรับเมนูได้ตามบ้าน) Day 1: เช้า ไข่ต้ม 2 ฟอง + ผัก / กลางวัน ไก่ย่าง + ข้าว 1/2 ทัพพี + ผัก / เย็น โปรตีนเชค 1 เสิร์ฟ + สลัด Day 2: เช้า โยเกิร์ตธรรมชาติ + ผลไม้หวานน้อย / กลางวัน ปลา + ผักลวก + มันหวาน / เย็น ต้มจืดเต้าหู้หมูสับ Day 3: เช้า ข้าวโอ๊ต + ไข่ต้ม / กลางวัน อกไก่ผัดพริกไทยดำ + ข้าวเล็กน้อย / เย็น สลัดไก่ Day 4: เช้า โปรตีนเชค + กล้วยครึ่งลูก / กลางวัน แกงจืด + ไข่ต้ม + ข้าว 1/2 ทัพพี / เย็น ปลาอบ + ผัก Day 5: เช้า ไข่คน + ผัก / กลางวัน ไก่ย่าง + ส้มตำไม่หวาน + ข้าวเล็กน้อย / เย็น เต้าหู้ผัดผัก Day 6: เช้า โยเกิร์ต + ถั่ว 1 กำเล็ก / กลางวัน หมูไม่ติดมัน + ผัก + ฟักทอง / เย็น โปรตีนเชค + ไข่ต้ม 1 ฟอง Day 7: เช้า ไข่ต้ม + ผัก / กลางวัน เมนูจานหลุม (ไก่ย่าง-ผัก-ข้าว-ไข่ต้ม-มันหวาน) / เย็น ต้มยำใส่เห็ด+โปรตีน (ไม่ใส่ครีม) ทริคสำหรับคน “ไม่ค่อยหิว” และอยากอิ่มนาน - เริ่มมื้อด้วยโปรตีนก่อน จะช่วยคุมความหิวระหว่างวัน - ผักต้องถึง โดยเฉพาะผักใบและผักกรุบ ๆ จะช่วยให้อิ่มและขับถ่ายดี - ถ้าชอบโปรตีนเชค เลือกแบบน้ำตาลต่ำ/โปรตีนพอ (อ่านฉลาก) และดื่มเป็นมื้อที่เร่งรีบได้ แต่ไม่จำเป็นต้องแทนทุกมื้อ ทำยังไงให้เห็นผลแบบปลอดภัย - ชั่ง/วัดสัดส่วนสัปดาห์ละครั้งพอ (เช้า หลังเข้าห้องน้ำ) แล้วดูแนวโน้ม - ดื่มน้ำให้พอ และนอนให้พอ เพราะมีผลกับความหิวและไขมันหน้าท้อง - ถ้าวันไหนหลุด ไม่ต้องเลิกทั้งแผน แค่กลับมามื้อต่อไปให้ถูกก็พอ ถ้าคุณมีเวลาเตรียมอาหารน้อย แนะนำ “ทำโปรตีนทีเดียว 2-3 วัน” เช่น ย่างไก่/ต้มไข่เก็บไว้ แล้วค่อยประกอบกับผักและคาร์บ จะทำให้ตารางอาหารลดน้ำหนักทำได้ต่อเนื่องมากขึ้น

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A human brain rests on an open book, with 'Med Surg Neuro (Part 1)' text. The image serves as a cover for a nursing study guide on the nervous system, featuring the Lemon8 logo.
This page provides an overview of the nervous system, detailing the CNS and PNS, different brain parts, somatic nervous system (sensory/motor neurons), and autonomic nervous system (sympathetic/parasympathetic) with memory tricks.
This page details neuro assessment, including the Glasgow Coma Scale, orientation, posturing (decorticate, decerebrate), levels of consciousness, pupil assessment (PERRLA), deep tendon reflexes, and Babinski reflex.
All Things Nervous System! 
(Part 1)
Med Surg Neuro Week: All Things Nervous System! (Part 1) This week is all about diving deep into Neuro for nursing students! Get ready for comprehensive notes and study tips on: ✨ Nervous System Overview ✨ Neuro Assessment & Key Findings ✨ Cranial Nerves Simplified ✨ Conditions: ALS, A
JustMe

JustMe

182 likes

A split image showing a woman's face before and after. The top image shows a puffy face with acne, while the bottom image, taken three weeks later, shows a less puffy face with clearer skin.
A woman in a car, making a slightly puffy face. Text indicates that three weeks prior, her face was puffy with acne, attributed to stress and ovulation causing puffiness.
A collage showing a woman applying a clay mask, a hand holding a depuffing wand, various face rollers and depuffing tools, and a woman using a face roller on her cheek.
How I reduced my "moon face"
I had a PCOS flare up last month & I was surprised I reduced my symptoms so quickly 🥹 I was on a trip and I noticed my face was holding a lot of fluid by my mouth and jawline! I used to experience that a lot before I was diagnosed with PCOS. My jawline cystic acne also flared up! I was al
rachel

rachel

1653 likes

The image shows avocado toast with a poached egg and chili flakes on a gray plate, emphasizing that "Timing Is Everything" for nutrition.
This image defines nutrient timing as consuming specific nutrients at specific times to influence performance, recovery, muscle growth, and fat loss, affecting mTOR and AMPK pathways.
The image explains the "anabolic window," stating new research shows it's 4-6 hours, and recommends consuming 20-40g of protein within 1-2 hours post-training for optimal muscle repair.
Nutrition-Timing 101: Not What You Eat, But WHEN!
⏰ Nutrient Timing: The Real Science Behind When You Eat Optimizing when you eat is just as important as what you eat. Welcome to the advanced guide on nutrient timing, where I’ll break down how strategic eating can maximize your performance, sculpt your body, and accelerate recovery. While most
Chalie_Baker

Chalie_Baker

89 likes

Another weight loss grocery haul!
🥤Although I will always preach “don’t waste calories on drinks!” I also am a firm believer in not depriving myself of things I enjoy. So a nice fizzy @culturePOPsoda every few weeks doesn’t hurt 😌 🙂I loveee the versatility of quinoa. It can go on salads, as a side or mixed in with veggies an
Shar

Shar

587 likes

How I Reduced/ stopped bloating
Feeling bloated is the worst, but I found a solution that made a huge difference for me. Changing my diet had an incredible impact on my digestive system, which plays a big role in bloating. The grocery list I created has healed my gut and stopped the bloating. maybe it could help you too! #gu
Ashly B

Ashly B

90 likes

How I Reduced Cortisol
I recently have undergone a major journey with my cortisol levels. I used to feel so puffy and I had a stubborn extra 5 pounds that I desperately wanted to lose. It wasn’t until I started getting serious about my cortisol levels that these symptoms (and more) finally went away. Remember that whi
Delaney

Delaney

140 likes

How I reduced PCOS belly bloat (no waist trainer!)
Everyone told me to exercise more, eat less carbs. But what really helped was focusing on support, not restriction. Anyone else feel this way? Drop a 💛 #runica #pcosrelief #bellybloatfix #lemon8truth #hormonefix
Elena S.

Elena S.

194 likes

How I Reduced Belly Bloat Without Changing My Diet
I used to think bloating meant I was eating the “wrong” foods — but it turns out, it was more about how I was eating. Once I slowed down, stayed hydrated, gave my body time to rest (through intermittent fasting), and managed stress, everything changed. My digestion improved, my energy went up, and
Nora.Moore

Nora.Moore

2 likes

God reduced your friend circle because…
#relatable #gymmotivation #fitnessjourneymotivation #quotes #realquotes
branson_fitness

branson_fitness

1 like

EKG notes on v-tach and PVCs
Follow me for more #notes✔️ #ekgrhythms #nursingnotes #nurselife #cardiacnurse 🚑
Nisha A Gurung

Nisha A Gurung

87 likes

My PCOS Routine That Reduced Bloat + Fatigue
My mornings used to feel chaotic—I’d wake up exhausted, grab my phone, skip breakfast, and wonder why I felt anxious, bloated, and behind before 9 AM. As a girl with PCOS, I didn’t realize how much my routine was working against my hormones. This 3-step shift changed everything: 1️⃣ Cortis
BreeAhna Swade

BreeAhna Swade

9 likes

The BEST P*ssy Vitamins 🍋✨
I’ve been taking these two prebiotic and probiotics, in tandem, for about two months now and it has been a complete game changer! These along with organic tampons and feminine wash have been the best! 🤩 🥃BEE&YOU Probiotic + Propolis Shot🥃 Specially formulated with Anatolian propolis (A.P.E)
Dafoodiebaddie

Dafoodiebaddie

764 likes

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