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บก.ตุ่น อินเตอร์
บก.ตุ่น อินเตอร์

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Weight down

3 days agoEdited to

... Read moreการลดน้ำหนักเป็นเรื่องที่หลายคนให้ความสนใจกันมาก โดยเฉพาะความเปลี่ยนแปลงที่เห็นได้ชัดเจน เช่น น้ำหนักในร่างกายที่ลดลงที่ขาและพุง ซึ่งเป็นพื้นที่ที่มักจะสะสมไขมันได้ง่าย ในฐานะที่เคยมีประสบการณ์ในการควบคุมน้ำหนักด้วยตนเอง ผมพบว่า การลงน้ำหนักในจุดเหล่านี้ต้องอาศัยการเปลี่ยนแปลงวิถีชีวิตควบคู่ไปกับการเลือกอาหารที่เหมาะสม สำหรับผม การออกกำลังกายแบบคาร์ดิโอและการยกน้ำหนักเบาช่วยได้มาก เพราะช่วยเร่งการเผาผลาญไขมันและสร้างกล้ามเนื้อไปพร้อมกัน นอกจากนี้ การกินอาหารที่มีโปรตีนสูงและลดแป้งหรือของหวานช่วยลดไขมันส่วนเกินบริเวณพุงและขาได้ดีขึ้น นอกจากเรื่องการออกกำลังกายและโภชนาการ ผมแนะนำให้ทุกคนดื่มน้ำมากๆ เพื่อช่วยระบบย่อยและขับของเสีย และนอนหลับพักผ่อนอย่างเพียงพอ เพราะสิ่งเหล่านี้ส่งผลกับฮอร์โมนที่ควบคุมน้ำหนักในร่างกายด้วย บางทีก็ต้องให้ความสำคัญกับความสม่ำเสมอ เพราะน้ำหนักที่ลงอย่างยั่งยืนนั้นเกิดจากความพยายามที่ทำต่อเนื่อง ไม่ใช่แค่การอดอาหารหรือทำในระยะสั้นๆเท่านั้น ผมเองยังชอบติดตามเทรนด์และฮีลธ์ทิปส์ในช่องทาง Lemon8 เพื่อแลกเปลี่ยนและได้รับแรงบันดาลใจใหม่ๆ อยู่เสมอ สรุปแล้ว วิธีที่ช่วยให้รู้สึกว่าน้ำหนักลดลงอย่างเห็นผลในขาและพุง คือการปรับพฤติกรรมหลายด้านพร้อมกัน รวมถึงการรักษาทัศนคติที่ดีต่อตัวเอง เพื่อสุขภาพที่ดีอย่างยั่งยืนและไม่เกิดโยโย่เอฟเฟกต์ในภายหลัง

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594 likes

YouTubers That Helped Me Lose Weight 💪🏋️‍♀️
#whatieatinaday #lemon8challenge As a mom of 4, I never have time to head to the gym so I decided to work out at home. I went on YouTube and search for channels for exercise so I can lose my baby weight. As of today, I am down 18 POUNDS! I still have more to go. I’m so proud of myself but I
Zoe Khara 💛

Zoe Khara 💛

2141 likes

Weight-loss Cabbage Soup 🥣
If you’re craving something warm, nourishing, and packed with nutrients, this cabbage soup is a must-try! Loaded with fiber-rich veggies, lean protein, and a flavorful broth, it’s a perfect choice for a healthy, satisfying meal. Here’s how to make this cozy, low-calorie soup that’s great for stayin
Care-w/Natasha

Care-w/Natasha

629 likes

A woman in athletic wear takes a mirror selfie, holding a phone and a cup. Text overlay states, "What I would eat in a day if I wanted to lose 60lbs As a busy body.." with an "OMAD COACH Ria Dan" logo.
A clear glass mug filled with black coffee is shown. Text overlay reads, "MORNING WINDOW 6AM-11AM BLACK COFFEE ONLY NO SUGAR NO CREAM," with an "OMAD COACH Ria Dan" logo.
Two plates of food are displayed for lunch options: grilled chicken with cucumber, and shrimp with zucchini. Text indicates to "PICK ONE BETWEEN 12-2PM," with an "OMAD COACH Ria Dan" logo.
How to lose the weight naturally
I get it....one meal a day isn’t for everyone right away. That’s why I always say, start where you can be consistent. If you don’t want to do OMAD, two solid meals will still get weight off if they’re structured and you’re not snacking in between. When you clean up your food, raise your pr
OMAD Coach Ria

OMAD Coach Ria

1120 likes

A person in pink leggings and a white top stands in a gym, looking down at their midsection. Overlay text asks, "Let's Talk Cardio Or Weights? Which is better for weight loss?" and lists options like Weights, Treadmill, Jump rope, Elliptical, and More.
Text discusses calorie burn differences between cardio and weight training, noting that cardio burns more calories per session, while weight training boosts metabolism and offers a significant post-workout calorie burn for up to 38 hours.
Text explains that HIIT burns 25-30% more calories than other exercises and that combining cardio with weights is most effective for weight, fat loss, and muscle gain, as weight training alone is not as effective.
❤️‍🔥Ways to Lose Weight and Burn Fat❤️‍🔥
Research suggests that relying solely on weight training isn’t as effective as incorporating cardio into your fitness routine. It's disheartening to see some "fitness experts" on this app pushing weightlifting as the exclusive solution, only to promote their own programs. As someone
Chalie_Baker

Chalie_Baker

1429 likes

A top-down view of a person's feet in sneakers on a treadmill, with red text overlaying the belt that reads "Cardio For Weight Loss". A small graphic of a skier and text "2024-2025 Sexy girl @Winter Arc" are also visible.
Text discussing setting winter weight loss goals, including short-term and long-term objectives. Below the text, a graphic of a female cross-country skier is shown with the overlay "CALORIE BURN CROSS COUNTRY SKIING 576 CBPH".
Text detailing cardio workouts suitable for the gym, such as treadmill intervals, stationary bikes, ellipticals, and stair climbers. Below the text, a graphic of a hockey stick and puck is shown with the overlay "BURN CALORIE HOCKEY 549 CBPH".
Winter Arc That Actually Burns Fat & Weight Loss⛷️⛸️
Winter can be a tough season for maintaining a fitness routine. Cold weather, shorter days, and endless holiday temptations make it easy to slip into a sedentary lifestyle. However, winter also offers unique opportunities to embark on a transformative fitness journey. With cardio-focused activities
Chalie_Baker

Chalie_Baker

101 likes

A person in athletic wear stands next to a punching bag, with text overlaying 'Summer Bodies are Made In Winter' and labels for 'Core', 'Upper Body', 'Glutes', 'Legs'.
Lists of glute and leg exercises are shown alongside two notes on crumpled paper about healthy weight loss rates (1-2 lbs/week, 20-40 lbs in 5 months) and recommended weekly exercise (150 mins moderate/75 mins vigorous aerobic + 2+ days strength).
Line drawings illustrate various leg exercises including Barbell Squat, Dumbbell Lunges, Leg Press, Machine Hack Squat, Sumo/Pli Dumbbell Squat, and Dumbbell Deadlift, demonstrating proper form for each.
Weight Loss Tips for Summer Body Goals
Losing weight in a healthy and sustainable way generally involves creating a calorie deficit. A safe rate of weight loss is about 1-2 pounds per week. In a 5-month period, you could aim for a total weight loss of approximately 20-40 pounds, considering the recommended rate. However, individual fact
Chalie_Baker

Chalie_Baker

800 likes

A side-by-side comparison showing a woman's body transformation, with "How I Overcame weight loss" text overlay. The left image shows a fuller figure, and the right shows a more toned physique, illustrating the journey of weight loss.
A split image showing a woman in a gym on the left and healthy food (yogurt with berries, protein) on the right. Text highlights "finding what works best for my body" through "lifting weights, walking, lots of protein, adequate sleep."
A woman walking outdoors, with text overlay "mind over matter." The text lists mental strategies for weight loss, including "no scale addiction, slow progress, no over analyzing, sustainable habits," and not listening to all online advice.
Overcoming Weight Loss & Changing My Body & Life
Losing weight is hard. No one has the same story, body, journal, resources, etc. It takes a long time, it takes trial and error. The things that helped me best were of course exercise and good foods. I have seen the biggest differences when I lift weights, walk a bunch, eat lots of protein, and
Morgan Green

Morgan Green

914 likes

What’s been helping my pcos weight🥰
My daily PCOS supplement that helps with my weight management, these are really good and really beneficial for gut health. Black seed oil-supporting immune function, managing allergies, and potentially aiding in weight management and blood sugar control. Berberine can improve your body's
Tribalsky

Tribalsky

663 likes

A four-panel collage displays a person's weight loss transformation over time. Each panel shows front and side views of their torso, with dates and corresponding weights: July 1 (115 lbs), July 15 (111 lbs), August 1 (109 lbs), and August 13 (105 lbs), illustrating progressive body changes.
1 month weight loss journey!
This is how I lost 10lbs in 1 month ! I’m not done yet! I still have more progress to go to get the body that I want! But these are the steps that I took! 1. I changed my diet! I stopped eating meat and stopped drinking soda! It was definitely hard the first week! But it was worth it! It
Farrah Leggett

Farrah Leggett

902 likes

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