Automatically translated.View original post

Eat and exercise as well.

2025/9/8 Edited to

... Read moreการลดน้ำหนักไม่ใช่เรื่องยากอย่างที่คิด หากรู้จักปรับเปลี่ยนนิสัยการกินและออกกำลังกายอย่างสม่ำเสมอ ตามที่แนะนำใน 7 นิสัยนี้ เช่น การทานผักให้มากขึ้น จะช่วยเพิ่มไฟเบอร์ที่จำเป็นต่อระบบย่อยอาหารและช่วยให้อิ่มนานขึ้น ทำให้ลดความอยากอาหารขยะได้ดี นอกจากนี้การเลี่ยงการกินจุกจิกระหว่างวันเป็นอีกหนึ่งจุดสำคัญเพราะจะช่วยลดแคลอรีสะสมที่ไม่จำเป็นออกจากร่างกาย การออกกำลังกายควรทำควบคู่กับการควบคุมอาหาร เพื่อเสริมสร้างกล้ามเนื้อและกระตุ้นการเผาผลาญพลังงาน หากเลือกกิจกรรมที่ชอบ เช่น เดินเร็ว วิ่งเบาๆ หรือออกกำลังกายแบบ HIIT จะช่วยให้การลดน้ำหนักเป็นไปอย่างมีประสิทธิภาพมากขึ้น อีกทั้งการตั้งเป้าหมายที่ชัดเจนและมีวินัยในการปฏิบัติ จะทำให้เห็นผลลัพธ์ที่ดีและคงทนในระยะยาว โดยรวมแล้ว ความสำเร็จในการลดน้ำหนักขึ้นอยู่กับการพัฒนานิสัยที่ดีทั้งในเรื่องการกินและการเคลื่อนไหวร่างกาย สร้างสมดุลที่เหมาะสมและยั่งยืน รวมถึงการปรับเปลี่ยนพฤติกรรมที่สามารถทำได้จริงในชีวิตประจำวัน เพื่อสุขภาพดีและน้ำหนักตัวที่เหมาะสมอย่างแท้จริง

Related posts

Foods & Drinks I eat to Grow BIG & Strong GLUTES🍑
Muscle-building foods I use to fuel my fitness goals, along with some meal ideas I often to incorporate into my diet: 🥚Eggs: ✅Breakfast: Veggie omelette with eggs, spinach, onion, chicken sausage, and tomatoes. ✅Lunch: Egg salad sandwich on whole grain bread. ✅Dinner: Quiche with eggs, cheese
Chalie_Baker

Chalie_Baker

3487 likes

Fruits To Eat To Help Lose Weight & Get Healthy🍒🫐🍉
Hey, luvs! I’m excited to share some juicy info with you today. Let’s talk about fruits that can help you shed those extra pounds and keep you healthy. They'll help you satisfy your sweet tooth too! 🍏🍓🍍 Despite their natural sweetness, research shows that fruits are excellent for weight mana
Chalie_Baker

Chalie_Baker

33.1K likes

🍑Grow Big Glutes & Well-Defined Abs + Nutrition ℹ️
🍑Glute Maximus Exercises🍑 🍑Squats: Stand with feet shoulder-width apart, lower into a squat by bending your knees and pushing your hips back, then return to standing. Aim for 3-4 sets of 8-12 reps. 🍑Deadlifts: Stand with feet hip-width apart, hinge at your hips to lower the weights towards th
Chalie_Baker

Chalie_Baker

4213 likes

Age Well: Simple lifestyle hacks for longevity✨
All the expensive topical products in the world could take care of your skin if you eat a standard American diet, don’t exercise often, drink every weekend, and don’t prioritize protein and fiber.. Healthy skin AND anti-aging happens from within. As a holistic nutritionist who works with clie
Jade Mesquita

Jade Mesquita

2304 likes

How to Eat to Lose Lbs: Diet for Maximum Fat Burn🔥
Embarking on a weight loss journey can be overwhelming, especially when it comes to diet. There’s so much conflicting information out there—low carb, high protein, intermittent fasting, clean eating—the list goes on. But the truth is, successful weight loss isn’t about depriving yourself or jumping
Chalie_Baker

Chalie_Baker

1182 likes

How to Eat for Defined ABs + Different Workouts
Your kitchen isn't just for cooking; it's your secret weapon in the battle for abs. 🍋Nutritious, Whole Foods: Filling your diet with fruits, veggies, whole grains, healthy fats, and high-protein items is crucial. These foods are packed with essential nutrients✅, antioxidants✅, and fi
Chalie_Baker

Chalie_Baker

1725 likes

Start Doing This Beginner Exercise for Athletes
Add this exercise into your workouts for any sports #plyometrics #athlete #workout
mrdiversify

mrdiversify

124 likes

Core Exercise for Sway Back Girlies
for all my sway back girlies like me, this is an exercise that is challenging for me!! It requires me to warm up my back and gain mobility as well as work my core 💕 #swayback #corestrength #backpainexercises
modern body by vanessa

modern body by vanessa

20 likes

Lost 50 pounds! What’s my happy exercise routine?
#letschat To be honest, it is indeed difficult to stick to losing weight through exercise. Improper exercise may also cause muscle strain, knee damage, etc... That's why a proper exercise schedule is important. P2 has arranged an exercise class schedule for my queens, FYI. About aerobic
Soft_Doufu

Soft_Doufu

2411 likes

Grow your Glutes with this 1 Exercise 🍑🍑🍑
This is my latest favorite glute / leg exercise that packs a real BURN. If your goal is to build muscle mass to your lower body as well as improve your balance / posture then you need to try out the 3-point lunge. 🥵 First you perform a reverse lunge then move straight into a lateral lunge and en
carlyroese

carlyroese

40 likes

What to Eat Pre-Workout 🥗🍳🥑
Friendly reminder that food is never the enemy 🍒🥑 Optimizing nutrient partitioning means being strategic with your food choices and meal timing. This will help to support your specific goals, such as improving body composition, enhancing performance, and bettering your overall health. 🥗🫶 - -
Evana

Evana

357 likes

Exercise Alternative
First and foremost I would like to say @Mikelle💥 you are an absolute beast!! I want to be like you when I grow up 😂😂 Second, I would like to let everyone know, never be afraid to try and fail. I like to record myself doing exercises so when I get to that point where I can do them proficiently,
LC Chere

LC Chere

2191 likes

Why Didn’t Exercise Help Me Lose Weight? 🤔
Here’s What I Learned! We’ve all been there—working out consistently but not seeing the weight loss results we expected. After a lot of trial and error, I learned a few key things that made a huge difference in my journey. Let me break it down for you! 👇 Eat Right > Exercise 🍏 When it comes to
Nicole🍒

Nicole🍒

785 likes

NEVER skip THIS exercise on back day 💪🏼
A compound exercise that I won't skip on back day.. Deadlifts 😤 Deadlifts are a great exercise to incorporate in your training program because it is a compound exercise, meaning it works multiple muscle groups including your back, legs, and core! The deadlift is also a great exercise to r
Madisonleeobrien

Madisonleeobrien

20 likes

reast care exercise,5 minutes a day
#breasthealth #exercise #healthylifestyle #chineseculture #dailywellness
Caseyhealthtips

Caseyhealthtips

100 likes

Exercise your shoulders, back and legs
#taichi #exercises #chineseculture #healthylifestyle #backpain
Lijun kungfu

Lijun kungfu

112 likes

Must Needed Exercise!!!!
Include this exercise into your workout routine. At some point in your fitness journey, you want to include exercises That helped with more than trying to look good because your body will starve for correctional exercise at some point. Our body is meant to work in different planes and motions.
James Edwards

James Edwards

59 likes

How To Reduce Stubborn Back Fat WITHOUT Exercise
The truth?  Whether you’re working out 5 days a week or not at all, if you’re not addressing your eating habits, you won’t see lasting results. No amount of cardio or workouts will help you shed stubborn body fat, tone up, or make real progress on the scale if your nutrition isn’t right. And
Dr. Salako

Dr. Salako

370 likes

Exercise shoulder and leg strength
#taichi #chineseculture #exercises #healthylifestyle #leg
Lijun kungfu

Lijun kungfu

99 likes

SWOLLEN FACE? Easy Exercise to Reduce Swelling 💯
Hi friends! 👋 Another day, another massage technique. But this time, this is perfect and very much helpful for those days that you think your face looks extra swollen. 😩 This also helps in sculpting your skin for that lifted model-like effect. And as usual, make sure that you well-prepped your
Vee

Vee

205 likes

BEST AT HOME BACK EXERCISE 💪
Hey ladies! If you want to tone your back from home, definitely try this exercise! This exercise variation is very similar to the back machine at the gym. The key to toning your back (or any muscle group) is to squeeze each and every rep. Also remember to eat a lot of protein along with working out
Zazel Rosado

Zazel Rosado

130 likes

NBCOT Board Exam Study Tips 🫶🙏🏿🧘🏾‍♀️🛐💪🏾📚😌🙏🏿🙏🏿 It is well!!
Studying for the NBCOT (National Board for Certification in Occupational Therapy) exam can feel overwhelming, but with a structured approach, you can prepare effectively. Here are essential study tips tailored to keep God at the center of your study and help you effectively prepare for the NBCOT Bo
Yomi🌻

Yomi🌻

38 likes

Exercise regularly 🍋✨
#100bucketlistideas #exerciseregularly Exercise regularly -while my daughter eats cookies 👍Pros: push to work out harder 🤔Cons: well you wanna eat a cookie too 🤣
Joshlyn P

Joshlyn P

7 likes

The best exercise for flat stomach
The best exercise for flat stomach is not crunches
Jayk.wellness

Jayk.wellness

346 likes

One movement to exercise the waist, back and legs
#taichi #chineseculture #exercises #healthylifestyle #legs
Lijun kungfu

Lijun kungfu

76 likes

Fave Hack Squat Exercise
This exercise is a KILLER! Not only does it focus on your quads , but it targets your glutes as well. As you can see, you angle your feet in first position (for my dancers, you should know) and slowly dip into your squat .. make sure core is tight and squeeze glutes the ENTIRE WAY UO to get that go
Charity Young

Charity Young

11 likes

What I eat in a day! On a diet 🏋️‍♀️🥗
I love these meals they’re soooo good and very filling! I also exercise to help with the losing of weight as well! Item notes 📝 : Bagel - plan - cream cheese ( any kind , but make sure it’s made w/ less or no fat ! ) Fruits - strawberries - blueberries - peaches - lemons Thes
Aisling 🤍

Aisling 🤍

17 likes

Doctor: All you need to do is exercise and eat rig
❌eew-ppl

❌eew-ppl

0 likes

6 month glow up Body: • Eat healthier and no binge
6 month glow up Body: • Eat healthier and no binge eating • 2 L of water • Exercise 3-4 times a week • 8 hours of sleep • Go on daily walks 15-30 minutes • Have my nails done every 3-4 weeks • Keep your sleeping schedule Mindset: • To-do list • Work on my confidence, self esteem • Affir
Adorie

Adorie

2728 likes

Summer Body Management Exercise and Diet Matching
🔥 4-Week Home Fitness Plan (Cycle-Friendly) 🔥 No gym required! Just water bottles & household items 🏋️♀️ Workout Structure 📅 5 days/week (25-35 mins daily) | 🩸 Low-intensity option for menstrual days Essential Tools ▸ 2 water bottles (adjust weight with sand/water) ▸ Yoga mat ▸ Sturdy
liu feng

liu feng

0 likes

Eat Better, Not Less: The 🔑 to Lasting Weight Loss
Weight loss doesn’t mean deprivation or constant hunger—it’s about understanding how to nourish your body while maintaining a calorie deficit. This guide will provide an in-depth look at the roles of macronutrients, portion control, meal timing, calorie management, healthy food swaps, and the s
Chalie_Baker

Chalie_Baker

224 likes

Things I eat or do to help me lose 10lbs in 2 week
I’m working on changing what I eat and how I eat it. So here are a few things I’ve added to my list for weight loss. 1. Exercise at least 30 mins 4 times a week 2. I love to snack so when I feel like snacking I eat grapes & cheese (good protein) 3. Salads already prepared 4. Instead of o
SHERA

SHERA

314 likes

Relieve waist pain and exercise leg strength
#taichi #chineseculture #exercises #healthylifestyle #backpain
Lijun kungfu

Lijun kungfu

42 likes

- How to prioritize exercise this new year 🏃🏼‍♀️⏳
Making time to work out in 2025 isn’t as hard as it sounds when you break it down. Focus on what actually matters to you, make it fun, and stay consistent with small habits that fit into your day. It’s not about doing it all, just finding what works for you - Brooke 🍪🤍 #newyeargoals
Brookie ❤︎︎☘︎︎

Brookie ❤︎︎☘︎︎

76 likes

Internal adjust+exercise, condition has reach peak
First, let me talk about my changes after internal adjustment + exercise: ① My skin has improved visibly, and my complexion has become rosy. ② Makeup is more adhesive, and the makeup feels great~ ③ Acne and closed comedones are not so common!! ④The whole person exudes a sense of health from the
Kayla

Kayla

6 likes

Eat your Vitamins Healthy Girl Glow!🍎🍍🥑🍆🍑🍓🍌🍋🥥🥝🥒🫚🫜
🌿 The Power of Healthy Eating • Hydration from Within: Fresh fruits and veggies like cucumbers, watermelon, oranges, and leafy greens are high in water content. They keep your skin plump, clear, and radiant. • Nutrients That Glow: • Vitamin C (found in citrus fruits, strawberries, bell pepper
Kimi Henni

Kimi Henni

26 likes

Exercise your back to prevent scoliosis
#taichi #chineseculture #exercises #healthylifestyle #spine
Lijun kungfu

Lijun kungfu

165 likes

🌈Unlock Color Theory with this Exercise!
Have you ever wanted to draw with a color that you don't have in your pencil set? Or do you wish that your paintings looked less lifeless? This color theory exercise should help you understand how to get new hues and control your saturation levels. STEP 1: Grab your colors! I am using prism
starlight

starlight

1710 likes

CORE & LOWER BACK EXERCISE
Windmills are one of my favorite exercises! These have helped with that only my squats and deadlifts, but it helped with lower back pain as well! These are amazing to do before your deadlifts or squats as a warm-up or you can treat this as an actual working exercise! #squats #deadlifts
James Edwards

James Edwards

15 likes

my top must know exercise & health tips
love these so very much and not only would I recommend them a friend, I apply them to my OWN life🌸 optimizing & thriving > functioning !!! #exercise #fitness #fitnesstips #personaltrainer #workoutroutine
lex nate 🦋⭐️🍒🌼

lex nate 🦋⭐️🍒🌼

21 likes

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

Exercise your legs and strengthen your kidneys
#taichi #chineseculture #exercises #healthylifestyle #kidney
Kungfu.LIjun

Kungfu.LIjun

3 likes

See more