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How to lose weight without "๐˜๐Ž๐˜๐Ž-๐„๐…๐…๐„๐‚๐“"

โ—คTaking diet pills, dieting or exercising too much may cause rapid weight loss as needed but after that it may result in ๐˜๐Ž๐˜๐Ž ๐„๐…๐…๐„๐‚๐“ causing the weight to return to shocking height and adversely affect health in the future as well. Therefore, for those who want to lose weight without ๐˜๐Ž๐˜๐Ž ๐„๐…๐…๐„๐‚๐“ following, can be done easily as follows.

โซธ 1. Exercise regularly and fit your body

- Small movements, such as sweeping, mopping, washing the car, gardening, etc.

- Moderate movement, such as slow cycling. Walking slowly for 30 minutes, etc.

- Lots of movement, such as running fast, jumping rope Play basketball, swim, do aerobics continuously for more than 30 minutes, etc.

โซธ 2. Choose food that is appropriate and sufficient for the needs of the body.

Because dieting to lose weight is not always a good solution. We should eat properly and adequately for the body. coupled with proper exercise. Focus on eating protein to suit your activity and body weight

- In general people need 0.8-1 grams of protein / 1 kg of body weight / day

- In people who want to build muscle, need 2-3 grams of protein / 1 kg of body weight / day (2-3 times more than the average person)

โซธ 3. Drink enough water each day.

Use a simple method to calculate how much water you need to drink per day. Use only our own body weight

- The formula is weight (kg) X 2.2 X 30 / 2 to get the amount of water in milliliters that we should drink in a day

โœ™ ๐—ง๐—ฅ๐—œ๐—–๐—ž ๐—™๐—ข๐—ฅ ๐—”๐—ง๐—›๐—Ÿ๐—˜๐—ง๐—˜๐—ฆ โœ™

For athletes or people who exercise regularly The body may need nutrients such as vitamins, minerals, especially ๐™€๐™‡๐™€๐˜พ๐™๐™๐™Š๐™‡๐™”๐™๐™€ and ๐™‹๐™Š๐™๐˜ผ๐™Ž๐™Ž๐™„๐™๐™ˆ more than the average person. As the body loses energy and minerals during exercise, ๐™”๐™Š๐™๐™‰๐™‚ ๐˜พ๐™Š๐˜พ๐™Š๐™‰๐™๐™ ๐™’๐˜ผ๐™๐™€๐™ is a good choice for people who exercise regularly and lose their weight because it is a low energy drink, low glycemic index, low fat and no cholesterol.

โœ™ ๐—ง๐—ฅ๐—œ๐—–๐—ž ๐—™๐—ข๐—ฅ ๐—ช๐—˜๐—œ๐—š๐—›๐—ง ๐—Ÿ๐—ข๐—ฆ๐—ฆ โœ™

For people who want to control or lose weight can eat viscous food or containing a mixture of ๐™†๐™Š๐™‰๐™…๐˜ผ๐˜พ ๐™‚๐™‡๐™๐˜พ๐™Š๐™ˆ๐˜ผ๐™‰๐™‰๐˜ผ๐™‰, which is one of the viscous dietary fibers can absorb high water can pass into the large intestine without change can help make you feel full longer It is also a good ๐™‹๐™๐™€๐˜ฝ๐™„๐™Š๐™๐™„๐˜พ for the intestinal microflora that helps to strengthen the immune system of the body therefore suitable for those who want to lose weight by controlling the food that you eat appropriately and sufficient to meet the basic needs of the body.

By following these solutions, we will have a balanced and healthy body with good health without ๐˜๐Ž๐˜๐Ž ๐„๐…๐…๐„๐‚๐“ for lifelong happiness โ—ข

๐‘๐„๐…๐„๐‘๐„๐๐‚๐„๐’ 1. ๐˜ผ๐™ˆ๐™‹๐™๐™Š ๐™ƒ๐™€๐˜ผ๐™‡๐™๐™ƒ 2. ๐™‰๐™€๐™Ž๐™๐™‡๐™€.๐˜พ๐™Š.๐™๐™ƒ 3. ๐™๐˜ผ๐™ˆ๐˜ผ.๐™ˆ๐˜ผ๐™ƒ๐™„๐˜ฟ๐™Š๐™‡.๐˜ผ๐˜พ.๐™๐™ƒ 4. ๐™‹๐™Š๐™’๐˜พ๐™Š.๐™Ž๐™ƒ๐™Š๐™‹/๐˜ฝ๐™‡๐™Š๐™‚ (

๐‘๐„-๐„๐ƒ๐ˆ๐“๐„๐ƒ ๐๐˜ ๐—ฃ๐—ข๐—ช๐—–๐—ข : ๐™๐™ƒ๐™€ ๐™ƒ๐™€๐˜ผ๐™‡๐™๐™ƒ๐™„๐™€๐™ ๐™‡๐™„๐™๐™€ ๐™Ž๐™Š๐™‡๐™๐™๐™„๐™Š๐™‰

"๐—ฃ๐—ข๐—ช๐—–๐—ข", ๐˜›๐˜ฉ๐˜ฆ ๐˜ช๐˜ฏ๐˜ฏ๐˜ฐ๐˜ท๐˜ข๐˜ต๐˜ช๐˜ท๐˜ฆ ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ถ๐˜ด ๐˜ซ๐˜ฆ๐˜ญ๐˜ญ๐˜บ ๐˜ง๐˜ฐ๐˜ณ ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ญ๐˜ฆ๐˜ค๐˜ต๐˜ณ๐˜ฐ๐˜ญ๐˜บ๐˜ต๐˜ฆ ๐˜ณ๐˜ฆ๐˜ฑ๐˜ญ๐˜ข๐˜ค๐˜ช๐˜ฏ๐˜จ, ๐˜ฎ๐˜ข๐˜ฅ๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ๐˜ฏ๐˜จ ๐˜ข๐˜ณ๐˜ฐ๐˜ฎ๐˜ข๐˜ต๐˜ช๐˜ค ๐˜ค๐˜ฐ๐˜ค๐˜ฐ๐˜ฏ๐˜ถ๐˜ต ๐˜ธ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ฑ๐˜ญ๐˜ถ๐˜ด ๐˜ฌ๐˜ฐ๐˜ฏ๐˜ซ๐˜ข๐˜ค ๐˜จ๐˜ญ๐˜ถ๐˜ค๐˜ฐ๐˜ฎ๐˜ข๐˜ฏ๐˜ฏ๐˜ข๐˜ฏ

"๐—ฃ๐—ข๐—ช๐—–๐—ข", ๐˜›๐˜ฉ๐˜ฆ ๐˜ฏ๐˜ข๐˜ต๐˜ถ๐˜ณ๐˜ข๐˜ญ ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ญ๐˜ฆ๐˜ค๐˜ต๐˜ณ๐˜ฐ๐˜ญ๐˜บ๐˜ต๐˜ฆ ๐˜ฅ๐˜ณ๐˜ช๐˜ฏ๐˜ฌ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฏ๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ข๐˜ญ ๐˜ข๐˜ต๐˜ฉ๐˜ญ๐˜ฆ๐˜ต๐˜ฆ๐˜ด ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ต๐˜ณ๐˜ถ๐˜ด๐˜ต

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