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✏️ Editing: busines1_wp_atqjk.sql

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a source from the background top tab then upload an image or pick a background color.\",\"content-tablet-enabled\":\"0\",\"contenttablet\":\"\",\"content-mobile-enabled\":\"0\",\"contentmobile\":\"\"}}},{\"type\":\"layer\",\"pm\":\"normal\",\"desktopportraitfontsize\":100,\"desktopportraitmargin\":\"20|*|0|*|0|*|0|*|px\",\"desktopportraitheight\":0,\"desktopportraitmaxwidth\":0,\"desktopportraitselfalign\":\"inherit\",\"tabletportraitfontsize\":80,\"mobileportraitfontsize\":80,\"mobileportraitmargin\":\"10|*|0|*|0|*|0|*|px\",\"id\":\"\",\"uniqueclass\":\"\",\"generatorvisible\":\"\",\"zindex\":2,\"class\":\"\",\"crop\":\"visible\",\"rotation\":0,\"parallax\":0,\"desktopportrait\":1,\"desktoplandscape\":1,\"tabletportrait\":1,\"tabletlandscape\":1,\"mobileportrait\":1,\"mobilelandscape\":1,\"name\":\"Read 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Slide\",\"nowrap\":\"1\",\"fullwidth\":\"0\",\"href\":\"NextSlide[]\",\"href-target\":\"_self\",\"href-rel\":\"\",\"class\":\"\",\"icon\":\"\",\"iconsize\":\"100\",\"iconspacing\":\"30\",\"iconplacement\":\"left\"}}}]},{\"type\":\"col\",\"pm\":\"default\",\"desktopportraitfontsize\":100,\"desktopportraitmaxwidth\":0,\"desktopportraitinneralign\":\"left\",\"desktopportraitpadding\":\"0|*|0|*|0|*|0|*|px\",\"desktopportraitorder\":0,\"mobileportraitinneralign\":\"center\",\"mobileportraitorder\":1,\"opened\":1,\"id\":\"\",\"uniqueclass\":\"n-uc-LnImbm1HgUAv\",\"generatorvisible\":\"\",\"zindex\":2,\"class\":\"\",\"crop\":\"visible\",\"rotation\":0,\"parallax\":0,\"desktopportrait\":1,\"desktoplandscape\":1,\"tabletportrait\":1,\"tabletlandscape\":1,\"mobileportrait\":1,\"mobilelandscape\":1,\"bgimage\":\"\",\"bgimagex\":50,\"bgimagey\":50,\"bgcolor\":\"00000000\",\"bgcolorgradient\":\"off\",\"bgcolorgradientend\":\"00000000\",\"verticalalign\":\"center\",\"colwidth\":\"3/5\",\"href\":\"\",\"href-target\":\"_self\",\"borderradius\":0,\"boxshadow\":\"0|*|0|*|0|*|0|*|00000080\",\"borderwidth\":\"0|*|0|*|0|*|0\",\"borderstyle\":\"solid\",\"bordercolor\":\"ffffffff\",\"name\":\"Column\",\"namesynced\":1,\"layers\":[{\"type\":\"layer\",\"pm\":\"normal\",\"desktopportraitfontsize\":100,\"desktopportraitmargin\":\"0|*|0|*|0|*|0|*|px\",\"desktopportraitheight\":0,\"desktopportraitmaxwidth\":0,\"desktopportraitselfalign\":\"inherit\",\"mobileportraitmaxwidth\":300,\"id\":\"\",\"uniqueclass\":\"\",\"generatorvisible\":\"\",\"zindex\":2,\"class\":\"\",\"crop\":\"visible\",\"rotation\":0,\"parallax\":0,\"desktopportrait\":1,\"desktoplandscape\":1,\"tabletportrait\":1,\"tabletlandscape\":1,\"mobileportrait\":1,\"mobilelandscape\":1,\"name\":\"Image\",\"namesynced\":1,\"item\":{\"type\":\"image\",\"values\":{\"image\":\"https://smartslider3.com/wp-content/uploads/slider424/background.png\",\"href\":\"#\",\"href-target\":\"_self\",\"href-rel\":\"\",\"size\":\"auto|*|auto\",\"alt\":\"\",\"title\":\"\",\"href-class\":\"\"}}}]}]}]}]','','https://smartslider3.com/wp-content/uploads/slider424/slidebackground.jpg','{\"type\":\"slide\",\"desktopportraitfontsize\":100,\"desktopportraitpadding\":\"10|*|60|*|10|*|60\",\"tabletportraitpadding\":\"10|*|50|*|10|*|50\",\"mobileportraitpadding\":\"10|*|10|*|35|*|10\",\"record-slides\":0,\"thumbnailType\":\"default\",\"static-slide\":0,\"slide-duration\":0,\"ligthboxImage\":\"\",\"background-animation\":\"\",\"background-animation-color\":\"333333ff\",\"background-animation-speed\":\"default\",\"desktopportrait\":1,\"desktoplandscape\":1,\"tabletportrait\":1,\"tabletlandscape\":1,\"mobileportrait\":1,\"mobilelandscape\":1,\"href\":\"\",\"href-target\":\"\",\"background-type\":\"image\",\"backgroundColor\":\"ffffff00\",\"backgroundGradient\":\"off\",\"backgroundColorEnd\":\"ffffff00\",\"backgroundColorOverlay\":0,\"backgroundImage\":\"https://smartslider3.com/wp-content/uploads/slider424/slide1.png\",\"backgroundFocusX\":50,\"backgroundFocusY\":50,\"backgroundImageOpacity\":100,\"backgroundImageBlur\":0,\"backgroundAlt\":\"\",\"backgroundTitle\":\"\",\"backgroundMode\":\"default\",\"guides\":\"eyJob3Jpem9udGFsIjpbXSwidmVydGljYWwiOltdfQ==\",\"version\":\"3.4.0\"}',1,0),(2,'Build 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GMT\";s:5:\"added\";s:10:\"2016-05-30\";s:8:\"homepage\";s:87:\"https://elementor.com/?utm_source=wp-plugins&utm_campaign=plugin-uri&utm_medium=wp-dash\";s:8:\"sections\";a:6:{s:11:\"description\";s:25581:\"<p><iframe loading=\"lazy\" title=\"Elementor - The Leading Platform for Web Creators\" width=\"750\" height=\"422\" src=\"https://www.youtube.com/embed/le72grP_Q6k?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen></iframe></p>\n<h4>THE #1 NO CODE DRAG &amp; DROP WORDPRESS WEBSITE BUILDER POWERING OVER 18M WEBSITES WORLDWIDE, NOW WITH AI.</h4>\n<p>Elementor, the leading WordPress website creation platform, empowers you to build professional, pixel-perfect websites seamlessly.</p>\n<p>Unlock all features with <a href=\"https://go.elementor.com/wp-repo-description-tab-elementor-pro-pro-features/\" rel=\"nofollow ugc\">Elementor Pro</a>.</p>\n<p>Need fast and secure cloud hosting for your Elementor site? Try out <strong><a href=\"https://elemn.to/repo-hosting\" rel=\"nofollow ugc\">Elementor Hosting</a></strong> Powered by Google Cloud &amp; Cloudflare. 4.9/5 TrustPilot score.</p>\n<h3>🌟 Create Professional Stunning Websites</h3>\n<ul>\n<li><strong><a href=\"https://go.elementor.com/feature-page-editor/\" rel=\"nofollow ugc\">Intuitive Drag &amp; Drop Builder</a></strong>: Build any website with our no-code, drag-and-drop Editor. Achieve design precision with full control over layout and style.</li>\n<li><strong><a href=\"https://go.elementor.com/wp-repo-description-tab-pro-features-feature-page/\" rel=\"nofollow ugc\">Pixel-Perfect Design Tools</a></strong>: Upload SVGs, apply masks, gradients, box shadows, headline effects, shape dividers, and use built-in CSS controls for advanced customization.</li>\n<li><strong><a href=\"https://go.elementor.com/wp-repo-description-tab-library-full-website-kit/\" rel=\"nofollow ugc\">Template Library</a></strong>: Apply complete website kits for instant setups, or choose from a vast library of single pages, blocks, and pop-up templates.</li>\n<li><strong><a href=\"https://go.elementor.com/feature-page-editor/\" rel=\"nofollow ugc\">Advanced Widgets</a></strong>: Access over 40 FREE widgets, including heading, image, text editor, video, button, gallery, carousels, and more.</li>\n<li><strong><a href=\"https://go.elementor.com/wp-repo-description-tab-elementor-ai/\" rel=\"nofollow ugc\">AI Capabilities</a></strong>: Revolutionize your design and content creation process with native AI integration. Instantly create sections, text, code, and images.</li>\n</ul>\n<h4>🗝️ Key features:</h4>\n<ul>\n<li><strong><a href=\"https://go.elementor.com/feature-page-global-settings/\" rel=\"nofollow ugc\">Design System</a></strong>: Use Elementor&#8217;s Design System for consistent colors, typography, and design elements, ensuring a cohesive, professional look.</li>\n<li><strong><a href=\"https://go.elementor.com/feature-page-responsive-design/\" rel=\"nofollow ugc\">Responsive Design</a></strong>: Optimize your design for every device with custom breakpoints, ensuring a seamless desktop, tablet, and mobile experience.</li>\n<li><strong>Mask Shapes</strong>: Turning any element, like an image or video, into whatever shape you desire to create standout designs.</li>\n<li><strong>CSS Transform</strong>: Use CSS Transform to rotate, scale, and skew elements, adding dynamic styling to your site.</li>\n<li><strong>Entrance Animations</strong>: Add entrance animations to elements to create engaging and interactive user experiences.</li>\n<li><strong><a href=\"https://elementor.com/features/#SaveBackup\" rel=\"nofollow ugc\">Revision History</a></strong>: Elementor&#8217;s Revision History feature enables users to track and revert to previous versions of their designs, providing peace of mind and flexibility during the creative process.</li>\n<li><strong><a href=\"https://go.elementor.com/wp-repo-description-tab-developers-developers-website/\" rel=\"nofollow ugc\">Developer-Friendly</a></strong>: Equipped with extensive documentation, API, developer tools, and custom code areas, Elementor offers a conducive environment for developers to extend its capabilities and create custom solutions.</li>\n<li><strong>Floating Buttons</strong>: Enhance user interaction with customizable, floating action buttons that stay in view as users scroll.</li>\n<li><strong><a href=\"https://go.elementor.com/wp-repo-description-tab-pro-features-industry-leading-theme-builder/\" rel=\"nofollow ugc\">Theme Builder</a> [Pro]</strong>: Design every part of your site—headers, footers, posts, and archives—for complete control over appearance.</li>\n<li><strong><a href=\"https://go.elementor.com/wp-repo-description-tab-pro-features-popup-builder/\" rel=\"nofollow ugc\">Popup Builder</a> [Pro]</strong>: Create eye-catching popups with Elementor&#8217;s Popup Builder, equipped with advanced targeting and triggering options to optimize user engagement and conversions.</li>\n<li><strong><a href=\"https://go.elementor.com/wp-repo-description-tab-pro-features-professional-form-builder-and-submission-log/\" rel=\"nofollow ugc\">Forms</a> [Pro]</strong>: Design and integrate custom forms, utilizing advanced features and integrations to capture and manage submissions effectively.</li>\n<li><strong><a href=\"https://go.elementor.com/wp-repo-description-tab-pro-features-woocommerce-builder/\" rel=\"nofollow ugc\">WooCommerce Builder</a> [Pro]</strong>: Integrate Elementor with WooCommerce to design custom product pages, shop layouts, archives, carts, checkout pages, my account, and more, enhancing your store&#8217;s visual appeal and functionality.</li>\n<li><strong><a href=\"https://go.elementor.com/wp-repo-description-tab-pro-features-dynamic-content/\" rel=\"nofollow ugc\">Dynamic Content</a> [Pro]</strong>: Leverage dynamic content capabilities to create personalized and interactive web experiences by connecting your designs to various data sources.</li>\n<li><strong><a href=\"https://go.elementor.com/features-page-notes/\" rel=\"nofollow ugc\">Notes</a> [Pro]</strong>: Enhance team collaboration by using Elementor&#8217;s Notes feature to leave feedback and comments directly on the design interface.</li>\n<li><strong>Custom Code [Pro]</strong>: Insert custom code to extend the functionality of your site, offering flexibility for advanced customizations.</li>\n<li><strong>Custom CSS [Pro]</strong>: Apply Custom CSS to fine-tune the styling of elements, ensuring precise control over the design aspects.</li>\n<li><strong><a href=\"https://go.elementor.com/wp-repo-description-tab-pro-features-motion-effects/\" rel=\"nofollow ugc\">Motion Effects</a> [Pro]</strong>: Add advanced motion effects to elements for a more dynamic and engaging user experience.</li>\n<li><strong>Custom Fonts &amp; Icons [Pro]</strong>: Upload and use custom fonts and icons to match your brand&#8217;s identity.</li>\n</ul>\n<h4>😍 Elementor FREE widgets</h4>\n<p>Unlock the potential of Elementor with our comprehensive suite of free widgets and tools, designed to empower your website creation process and elevate your design capabilities:</p>\n<ul>\n<li><strong>Heading</strong>. Add eye-catching headlines.</li>\n<li><strong>Image</strong>. Control the size, opacity and more.</li>\n<li><strong>Text Editor</strong>. Just like the WordPress editor.</li>\n<li><strong>Video</strong>. Add YouTube, Vimeo, Dailymotion or self-hosted videos.</li>\n<li><strong>Button</strong>. Create interactive buttons.</li>\n<li><strong>Link in Bio</strong>. Build link in bio components to promote your business / services.</li>\n<li><strong>Image Box</strong>. A box with image, headline and text.</li>\n<li><strong>Testimonials</strong>. Customer testimonials.</li>\n<li><strong>Icon</strong>. Place one or more of 600+ icons available.</li>\n<li><strong>Icon Box</strong>. An icon, headline, and text with one widget.</li>\n<li><strong>Social Icons</strong>. Link to your social pages with the Facebook/X (formerly Twitter) icons.</li>\n<li><strong>Image Gallery</strong>. Display your images in a grid.</li>\n<li><strong>Image Carousel</strong>. Create rotating carousels or sliders for chosen images.</li>\n<li><strong>Icon List</strong>. Use any icon to create a bullet list.</li>\n<li><strong>Counter</strong>. Show numbers in an escalating manner.</li>\n<li><strong>Progress Bar</strong>. Include an escalating progress bar.</li>\n<li><strong>Nested Tabs</strong>. Display content in vertical or horizontal tabs.</li>\n<li><strong>Nested Accordion</strong>. Display any type of content in collapsible sections.</li>\n<li><strong>Toggle</strong>. Use the Toggle to hide or display content, like FAQ.</li>\n<li><strong>Rating</strong>. Display how many stars (or another icon) other visitors gave.</li>\n<li><strong>Alert</strong>. Include a colored alert box to draw visitor’s attention.</li>\n<li><strong>HTML</strong>. Insert code into the page.</li>\n<li><strong>Shortcode</strong>. Insert shortcodes from any plugin into the page.</li>\n<li><strong>Menu Anchor</strong>. Link any menu to this anchor.</li>\n<li><strong>Read More</strong>. Set the Read More cut-off for the excerpt in archive pages.</li>\n<li><strong>Sidebar</strong>. Add sidebars onto the page.</li>\n<li><strong>Google Maps</strong>. Embed maps into the page.</li>\n<li><strong>SoundCloud</strong>. Add SoundCloud audio bits.</li>\n<li><strong>Divider</strong>. Separate content with a designed divider.</li>\n<li><strong>Spacer</strong>. Add space between elements.</li>\n<li><strong>Text Path</strong>. Attach your text to a path.</li>\n<li><strong>And counting&#8230;</strong></li>\n</ul>\n<h3>🚀 Enhance Your Website</h3>\n<p><strong><a href=\"https://go.elementor.com/wp-repo-description-tab-performance-performance-page/\" rel=\"nofollow ugc\">High-Performing Websites</a></strong>: Website performance impacts your visitor’s experience and search result ranking. Elementor, in partnership with Google Chrome, continuously enhances performance without compromising design.</p>\n<p><strong>Key features include:</strong></p>\n<ul>\n<li><strong>Reduced DOM Output</strong>: Streamlined HTML structure for faster rendering.</li>\n<li><strong>Improved Media File Loading</strong>: Optimized loading of images, videos, and other media assets.</li>\n<li><strong>Reduced CSS and JS Files</strong>: Minimized and concatenated stylesheets and scripts for quicker loading times.</li>\n<li><strong>Lazy Loading</strong>: Deferred loading of non-critical resources to improve initial page load speed.</li>\n<li><strong>Faster Font Loading</strong>: Efficient delivery of web fonts to enhance text rendering speed.</li>\n<li><strong>Optimized Front-End Asset Loading</strong>: Efficient loading of assets like JavaScript and CSS to minimize render-blocking.</li>\n<li><strong>Element Caching</strong>: Cache frequently accessed design elements to reduce server response time and enhance overall performance.</li>\n</ul>\n<h3>🔥 Elementor Pro Features</h3>\n<p>Create unparalleled websites while saving time, money and resources with <a href=\"https://go.elementor.com/wp-repo-description-tab-elementor-pro-elementor-pro/\" rel=\"nofollow ugc\">Elementor Pro</a>’s full website builder. Get access to 100+ professional widgets, features, and tools.</p>\n<p><strong>Pro Design Widgets:</strong></p>\n<ol>\n<li><strong>Posts</strong>: Display your blog posts with customizable layouts and styles.</li>\n<li><strong>Share Buttons</strong>: Allow visitors to easily share your content on various social media platforms.</li>\n<li><strong>Portfolio</strong>: Showcase your work or projects with stunning portfolio layouts.</li>\n<li><strong>Slides</strong>: Create dynamic slideshows with custom animations and transitions.</li>\n<li><strong>Form</strong>: Design and customize advanced forms for user interaction and data collection.</li>\n<li><strong>Login</strong>: Add a login form or user registration module to your website.</li>\n<li><strong>Nav Menu</strong>: Customize and style your website&#8217;s navigation menu for better user experience.</li>\n<li><strong>Animated Headline</strong>: Create attention-grabbing headlines with animated effects.</li>\n<li><strong>Price Table</strong>: Display pricing plans or packages in a structured and visually appealing format.</li>\n<li><strong>Price List</strong>: Showcase a list of prices or services with customizable styling options.</li>\n<li><strong>Gallery</strong>: Create beautiful image galleries with various layout options and lightbox support.</li>\n<li><strong>Flip Box</strong>: Add interactive flip animations to highlight content or features.</li>\n<li><strong>Call to Action</strong>: Encourage user interaction and conversions with compelling call-to-action sections.</li>\n<li><strong>Media Carousel</strong>: Showcase a carousel of media files such as images or videos.</li>\n<li><strong>Testimonial Carousel</strong>: Display client testimonials in a carousel format for social proof.</li>\n<li><strong>Nested Carousel</strong>: Create nested carousels for more complex content organization.</li>\n<li><strong>Loop Carousel</strong>: Display content in a looped carousel for continuous viewing.</li>\n<li><strong>Table Of Content</strong>: Generate a table of contents for longer articles or guides to improve navigation.</li>\n<li><strong>Countdown</strong>: Add countdown timers to create urgency for promotions or events.</li>\n<li><strong>Facebook Page</strong>: Embed your Facebook page feed or content onto your website.</li>\n<li><strong>Blockquote</strong>: Highlight quotes or testimonials with stylish formatting options.</li>\n<li><strong>Template</strong>: Save and reuse design templates for consistent branding and layout.</li>\n<li><strong>Reviews</strong>: Showcase customer reviews and ratings to build trust and credibility.</li>\n<li><strong>Facebook Button</strong>: Add buttons to promote interactions with your Facebook page or content.</li>\n<li><strong>Facebook Embed</strong>: Embed Facebook posts or content onto your website.</li>\n<li><strong>Facebook Comments</strong>: Enable Facebook comments on your website&#8217;s pages or posts.</li>\n<li><strong>PayPal Button</strong>: Integrate PayPal buttons for easy online payments.</li>\n<li><strong>Stripe Button</strong>: Integrate Stripe payment buttons to facilitate secure online transactions.</li>\n<li><strong>Lottie Widget</strong>: Add Lottie animations to enhance visual appeal and engagement.</li>\n<li><strong>Code Highlight</strong>: Display code snippets with syntax highlighting for better readability.</li>\n<li><strong>Video Playlist</strong>: Create and customize playlists for video content on your website.</li>\n<li><strong>Mega Menu</strong>: Customize advanced menus for better navigation and displaying complex content.</li>\n<li><strong>Off Canvas</strong>: Create off-canvas areas that slide in to show extra info or menus without cluttering the main layout.</li>\n</ol>\n<p><strong>Pro Theme Widgets:</strong></p>\n<p>Build and customize all the key parts of your website including headers, footers, 404 page, global archives, and more</p>\n<ol>\n<li><strong>Post Title</strong>: Customize the title of individual blog posts or pages.</li>\n<li><strong>Post Excerpt</strong>: Display a brief summary or teaser of your blog posts.</li>\n<li><strong>Post Content</strong>: Customize the main content area of your blog posts or pages.</li>\n<li><strong>Featured Image</strong>: Set and customize featured images for blog posts or pages.</li>\n<li><strong>Author Box</strong>: Display author information and bios on blog posts.</li>\n<li><strong>Post Comments</strong>: Customize the appearance and functionality of comments sections on your website.</li>\n<li><strong>Post Navigation</strong>: Add navigation links to adjacent posts for easy browsing.</li>\n<li><strong>Post Info</strong>: Display additional information about blog posts, such as author and date.</li>\n<li><strong>Site Logo</strong>: Upload and customize your website&#8217;s logo for branding purposes.</li>\n<li><strong>Site Title</strong>: Customize the title of your website.</li>\n<li><strong>Page Title</strong>: Customize the title of individual pages.</li>\n<li><strong>Search Bar</strong>: Add a search bar to allow users to search your website&#8217;s content.</li>\n<li><strong>Breadcrumbs</strong>: Display hierarchical navigation paths for better user navigation.</li>\n<li><strong>Sitemap</strong>: Generate a sitemap for better search engine indexing and user navigation.</li>\n<li><strong>Loop Grid</strong>: Design and customize grid layouts for blog post archives or product listings.</li>\n</ol>\n<p><strong>Pro WooCommerce Widgets:</strong></p>\n<p>Design and customize a complete online shopping experience across your entire website.</p>\n<ol>\n<li><strong>Product</strong>: Display individual products with customizable layouts and styles.</li>\n<li><strong>Breadcrumbs</strong>: Display hierarchical navigation paths for better user navigation within your store.</li>\n<li><strong>Product Title</strong>: Customize the title of individual products.</li>\n<li><strong>Product Images</strong>: Set and customize images for product listings.</li>\n<li><strong>Product Price</strong>: Display the price of individual products.</li>\n<li><strong>Add To Cart</strong>: Add customizable add to cart buttons for easy purchasing.</li>\n<li><strong>Product Rating</strong>: Display ratings and reviews for products.</li>\n<li><strong>Product Stock</strong>: Display stock availability for products.</li>\n<li><strong>Product Meta</strong>: Display additional information about products, such as SKU and categories.</li>\n<li><strong>Product Content</strong>: Customize the main content area of product descriptions.</li>\n<li><strong>Short Description</strong>: Display brief summaries or teasers of products.</li>\n<li><strong>Product Data Tabs</strong>: Organize product information into tabbed sections for better organization.</li>\n<li><strong>Additional Information</strong>: Display additional details about products, such as dimensions and weight.</li>\n<li><strong>Product Related</strong>: Showcase related products to encourage additional purchases.</li>\n<li><strong>Upsells</strong>: Promote upsell products to increase average order value.</li>\n<li><strong>Products</strong>: Display a grid or list of products with customizable settings.</li>\n<li><strong>Custom Add To Cart</strong>: Customize the add to cart button for specific products.</li>\n<li><strong>WooCommerce Pages</strong>: Design and customize WooCommerce-specific pages, such as the cart and checkout pages.</li>\n<li><strong>Product Categories</strong>: Display product categories for easy navigation within your store.</li>\n<li><strong>Menu Cart</strong>: Display a cart icon in your navigation menu for easy access to the shopping cart.</li>\n<li><strong>Cart</strong>: Customize the appearance and functionality of the shopping cart page.</li>\n<li><strong>Checkout</strong>: Customize the appearance and functionality of the checkout page.</li>\n<li><strong>My Account</strong>: Customize the appearance and functionality of the customer account area.</li>\n<li><strong>Purchase Summary</strong>: Display a summary of purchases during the checkout process.</li>\n<li><strong>WooCommerce Notices</strong>: Customize the appearance and functionality of WooCommerce notices, such as order confirmation messages.</li>\n</ol>\n<p>Build professional websites with <strong><a href=\"https://go.elementor.com/wp-repo-description-tab-elementor-pro-elementor-pro/\" rel=\"nofollow ugc\">Elementor Pro</a></strong>!</p>\n<h4>🔒 SECURITY AND COMPLIANCE</h4>\n<p>Elementor places a paramount focus on security, evident through our acquisition of industry certifications such as ISO/IEC 27001, ISO/IEC 27017, ISO/IEC 27018, ISO/IEC 27701, and SOC 2 Type II. These certifications underscore our commitment to implementing robust security measures, and highlight our dedication to adhering to recognized industry standards.</p>\n<p>We encourage ethical security research through our <a href=\"https://go.elementor.com/wp-repo-description-tab-bug-crowd-bug-bounty-program/\" rel=\"nofollow ugc\">Bug Bounty program</a>. We collaborate with leading bug bounty services to provide opportunities for researchers to report vulnerabilities in our services. Our bounty programs include a triage team available 24/7/365.</p>\n<p>For more information: <a href=\"https://go.elementor.com/trust-center/\" rel=\"nofollow ugc\">Trust Center</a>.</p>\n<h4>♿ Accessibility Best Practices</h4>\n<p>Elementor offers accessibility tools and enhancements to help you provide a better experience for all users. Including HTML 5 semantic, full keyboard navigation menu, ongoing improvement of features, widget, and more.</p>\n<h4>🌐 Translated to 63+ languages, includes RTL support</h4>\n<p>Elementor supports multiple languages, typographies, and RTL, with editor translations in <a href=\"https://go.elementor.com/wp-repo-description-tab-wordpress-plugin-translate/\" rel=\"nofollow ugc\">over 63 languages</a>.</p>\n<p>It’s also compatible with WPML, Polylang, TranslatePress, Weglot, and more. To contribute, add a new language via translate.wordpress.org. See our guide on <a href=\"https://go.elementor.com/wp-repo-description-tab-help-center-translate/\" rel=\"nofollow ugc\">how to translate and localize the plugin</a>.</p>\n<h4>⏩ Use of 3rd Party Services</h4>\n<p>To improve the user experience, Elementor may use the following 3rd party services if the required feature is enabled:</p>\n<ul>\n<li>Google Fonts – are loaded to add additional fonts to your website. Google’s <a href=\"https://policies.google.com/terms\" rel=\"nofollow ugc\">TOS</a> and <a href=\"https://policies.google.com/privacy\" rel=\"nofollow ugc\">Privacy Policy</a></li>\n<li>Some Elementor features require loading assets from Elementor.com. These assets are not used for tracking unless explicitly mentioned, requiring your approval and manual opt-in. Learn more in our <a href=\"https://go.elementor.com/wp-repo-description-tab-elementor-plugin-terms/\" rel=\"nofollow ugc\">TOS</a> and <a href=\"https://go.elementor.com/wp-repo-description-tab-elementor-plugin-privacy/\" rel=\"nofollow ugc\">Privacy Policy</a>.</li>\n</ul>\n<h4>📧 Related Products by Elementor</h4>\n<p><strong><a href=\"https://go.elementor.com/wp-repo-description-tab-elementor-io/\" rel=\"nofollow ugc\">Image Optimizer</a></strong>: Superior image compression for faster, high-quality website performance.</p>\n<p><strong><a href=\"https://go.elementor.com/wp-repo-description-tab-elementor-sm/\" rel=\"nofollow ugc\">Site Mailer</a></strong>: Reliable email management without SMTP plugins, keeping your communications streamlined and efficient.</p>\n<h4>📣 See What Our Users Have to Say</h4>\n<blockquote>\n<p>“Elementor is hands down the best page builder out there” – ★★★★★ <em><a href=\"https://wordpress.org/support/topic/elementor-is-hands-down-the-best-page-builder-out-there/\" rel=\"ugc\">Graphicvision1</a></em></p>\n<p>“An incredibly user-friendly plugin” – ★★★★★ <em><a href=\"https://wordpress.org/support/topic/a-wonderful-experience/\" rel=\"ugc\">Hyeyoga</a></em></p>\n<p>“Easily, my most used WP plugin” – ★★★★★ <em><a href=\"https://wordpress.org/support/topic/easily-my-most-used-wp-plugin/\" rel=\"ugc\">Xander Venske</a></em></p>\n<p>“I upgraded to the Pro version and just love this plugin!” – ★★★★★ <em><a href=\"https://wordpress.org/support/topic/love-elementor-17/\" rel=\"ugc\">Andybarn56</a></em></p>\n<p>“Excellent product with great tech support” – ★★★★★ <em><a href=\"https://wordpress.org/support/topic/excellent-product-with-great-tech-support/\" rel=\"ugc\">Martywilsonnj</a></em></p>\n</blockquote>\n<p><em><a href=\"https://wordpress.org/support/plugin/elementor/reviews/?filter=5\" rel=\"ugc\">More testimonials</a></em></p>\n<h4>🌍 Join a Global Community</h4>\n<p>Join a global community that helps each other achieve their goals.</p>\n<ul>\n<li><a href=\"https://elemn.to/discord\" rel=\"nofollow ugc\">Discord Community</a> – Topic and language-specific channels, plus Ella, an amazing AI helper, ready to assist you.</li>\n<li><a href=\"https://go.elementor.com/wp-repo-description-tab-facebook-group/\" rel=\"nofollow ugc\">Facebook Community</a> &#8211; Over 150K+ members, offering support, advice, feedback, and tutorials.</li>\n<li><a href=\"https://go.elementor.com/wp-repo-description-tab-github-repo/\" rel=\"nofollow ugc\">GitHub Community</a> &#8211; Get information about releases, request features, or report a bug.</li>\n<li><a href=\"https://go.elementor.com/wp-repo-description-tab-addons-dozens-of-elementor-addons/\" rel=\"nofollow ugc\">Elementor Addons, Themes, and Kits</a> Themes and Kits – created specifically for Elementor.</li>\n<li>Learn valuable insights and techniques from our <a href=\"https://go.elementor.com/wp-repo-description-tab-youtube-channel/\" rel=\"nofollow ugc\">YouTube Channel</a>.</li>\n<li>Access our <a href=\"https://go.elementor.com/wp-repo-description-tab-academy-elementor-academy/\" rel=\"nofollow ugc\">Academy</a> and <a href=\"https://go.elementor.com/wp-repo-description-tab-help-center-help-center/\" rel=\"nofollow ugc\">Help Center</a> &#8211; Find guides, tutorials, and resources to answer your questions and boost creativity.</li>\n<li>Show your support by <a href=\"https://go.elementor.com/wp-repo-description-tab-wordpress-plugin-review/\" rel=\"nofollow ugc\">rating us on WordPress</a>. Your feedback fuels our growth! 🤗</li>\n<li>If you have questions or need support, visit the <a href=\"https://go.elementor.com/wp-repo-description-tab-wordpress-plugin-forum/\" rel=\"nofollow ugc\">Plugin&#8217;s Forum</a>. Elementor Pro users can get 24/7 premium support,  &hellip;</li>\n</ul>\n\";s:12:\"installation\";s:1461:\"<h4>Minimum Requirements</h4>\n<ul>\n<li>WordPress 6.5 or greater</li>\n<li>PHP version 7.4 or greater</li>\n<li>MySQL version 5.0 or greater</li>\n</ul>\n<h4>Recommended Requirements</h4>\n<ul>\n<li>PHP version 8.1 or greater</li>\n<li>MySQL version 5.6 or greater</li>\n<li>WordPress Memory limit of 64 MB or greater (128 MB or higher is preferred)</li>\n</ul>\n<p><iframe loading=\"lazy\" title=\"Installing Elementor on WordPress\" width=\"750\" height=\"422\" src=\"https://www.youtube.com/embed/9EZ159ryFNs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen></iframe></p>\n<h4>Installation</h4>\n<ol>\n<li>Install using the WordPress built-in Plugin installer, or Extract the zip file and drop the contents in the <code>wp-content/plugins/</code> directory of your WordPress installation.</li>\n<li>Activate the plugin through the &#8216;Plugins&#8217; menu in WordPress.</li>\n<li>Go to Pages &gt; Add New</li>\n<li>Press the &#8216;Edit with Elementor&#8217; button.</li>\n<li>Now you can drag and drop widgets from the left panel onto the content area, as well as add new sections and columns that make up the page structure.</li>\n</ol>\n<p>For documentation and tutorials visit our <a href=\"https://elementor.com/help/?utm_source=wp-repo&amp;utm_medium=link&amp;utm_campaign=readme\" rel=\"nofollow ugc\">Knowledge Base</a>.</p>\n\";s:3:\"faq\";s:4862:\"\n<dt id=\'how%20do%20i%20install%20elementor%3F\'>\nHow do I install Elementor?\n</h4>\n<p>\n<p>To install the free version of Elementor, follow the steps below:<br />\nFrom your WordPress dashboard -&gt; Go to Plugins -&gt; Click on &#8216;Add new&#8217;-&gt; In the Search field, enter Elementor and choose Elementor website builder.<br />\nPress install -&gt; After installation, click Activate.</p>\n</p>\n<dt id=\'does%20elementor%20work%20with%20all%20the%20themes%3F\'>\nDoes Elementor work with all the themes?\n</h4>\n<p>\n<p>Elementor works all the themes that respect the coding standards of WordPress set by its Codex. It is recommended to use Elementor&#8217;s <a href=\"https://go.elementor.com/wp-repo-description-tab-hello-theme-hello-theme/\" rel=\"nofollow ugc\">Hello Theme</a>, a lightweight blank canvas, to enjoy full flexibility when using Elementor, and optimize your experience.</p>\n</p>\n<dt id=\'is%20elementor%20compatible%20with%20gutenberg%3F\'>\nIs Elementor compatible with Gutenberg?\n</h4>\n<p>\n<p>Elementor and Gutenberg work seamlessly together. As a user, you can easily decide which editor to use at every point while editing your site.</p>\n</p>\n<dt id=\'can%20i%20create%20an%20online%20store%3F\'>\nCan I create an online store?\n</h4>\n<p>\n<p>Yes, with the Elementor Pro WooCommerce Builder you can customize every page of your store to create an amazing customer experience that drives sales.</p>\n</p>\n<dt id=\'does%20it%20work%20with%20other%20wordpress%20plugins%3F\'>\nDoes it work with other WordPress plugins?\n</h4>\n<p>\n<p>It works with almost all the plugins. If you experience an incompatibility issue, please report it to us and to the plugin that conflicts with Elementor.</p>\n</p>\n<dt id=\'do%20i%20need%20to%20know%20how%20to%20code%3F\'>\nDo I need to know how to code?\n</h4>\n<p>\n<p>No! Elementor provides you with all the widgets and features that you need to build a professional website without using code.</p>\n</p>\n<dt id=\'do%20i%20need%20to%20know%20how%20to%20design%3F\'>\nDo I need to know how to design?\n</h4>\n<p>\n<p>No, you can choose between professionally designed kits and templates that fit toevery industry and have all you need to create your own professional website.</p>\n</p>\n<dt id=\'will%20elementor%20slow%20down%20my%20website%3F\'>\nWill Elementor slow down my website?\n</h4>\n<p>\n<p>As Elementor prioritizes speed and performance, you enjoy better and faster performance with each new version of Elementor. When testing the same page layout on older versions you can see a significant performance improvement, from a score of 82 in Google PageSpeed Insight in version 3.1, to a score of 95 i in version 3.5.</p>\n</p>\n<dt id=\'is%20my%20site%20secure%20with%20elementor%3F\'>\nIs my site secure with Elementor?\n</h4>\n<p>\n<p>The security of your website is extremely important to us and we take proactive measures to assure that your websites are secure. Elementor is ISO 27001 certified, and has a dedicated team of security professionals that implements industry best-practices for maximum security and compliance, 24/7.</p>\n<p>There is also a managed security Bug Bounty program, utilizing the community power by enabling 24/7/365 crowdsourced vulnerability detection.</p>\n</p>\n<dt id=\'can%20i%20buy%20templates%20separately%3F\'>\nCan I buy templates separately?\n</h4>\n<p>\n<p>Of course, you can use any template that supports Elementor.</p>\n</p>\n<dt id=\'is%20elementor%20compatible%20with%20post%20and%20custom%20post%20types%3F\'>\nIs Elementor compatible with Post and Custom Post Types?\n</h4>\n<p>\n<p>Of course! You can set which post types will enable Elementor in the settings page.</p>\n</p>\n<dt id=\'what%20is%20the%20difference%20between%20elementor%27s%20free%20plugin%20and%20elementor%20pro\'>\nWhat is the difference between Elementor&#8217;s free Plugin and Elementor Pro\n</h4>\n<p>\n<p>Elementor’s Free version allows you to explore our revolutionary drag &amp; drop live editor, basic widgets and templates. Elementor Pro (Essential, Advanced, Expert, Studio, and Agency) empowers you with more professional tools that speed up your workflow, give you access to human-powered support, help you build more advanced content, and convert visitors. See full comparison here.</p>\n</p>\n<dt id=\'how%20can%20i%20become%20a%20contributor\'>\nHow can I become a Contributor\n</h4>\n<p>\n<p>If you want to contribute, go to our <a href=\"https://github.com/elementor/elementor\" rel=\"nofollow ugc\">Elementor GitHub Repository</a> and see where you can help.<br />\nYou can also add a new language via <a href=\"https://go.elementor.com/wp-repo-description-tab-wordpress-plugin-translate/\" rel=\"nofollow ugc\">translate.wordpress.org</a>. We’ve built a short guide explaining <a href=\"https://go.elementor.com/wp-repo-description-tab-wordpress-plugin-translate-faq/\" rel=\"nofollow ugc\">how to translate and localize the plugin</a>.</p>\n</p>\n\n\";s:9:\"changelog\";s:5397:\"<h4>3.29.2 &#8211; 2025-06-04</h4>\n<ul>\n<li>Fix: Missing responsive resize handles in responsive mode preventing manual preview adjustments</li>\n<li>Fix: Style sections expanded by default instead of remaining collapsed &#8211; Editor V4</li>\n<li>Fix: Publish button not triggered when applying a class &#8211; Editor V4</li>\n</ul>\n<h4>3.29.1 &#8211; 2025-05-28</h4>\n<ul>\n<li>Tweak: Disabled the ability to use elements caching shortcode via the interface</li>\n<li>Security Fix: Improved code security enforcement in Shortcode widget</li>\n<li>Fix: Information modals are not showing as expected in the Editor &#8211; Editor V4</li>\n<li>Fix: Error on the frontend when background overlay is set to hidden &#8211; Editor V4</li>\n<li>Fix: Editor load issue when a widget does not register the &#8220;Advanced&#8221; tab</li>\n</ul>\n<h4>3.29.0 &#8211; 2025-05-19</h4>\n<ul>\n<li>New: Introduced the first Alpha release of the next-generation Editor &#8211; a faster, modular, CSS-based infrastructure available as an opt-in experience &#8211; Editor V4</li>\n<li>New: Combine familiar and new Editor elements for a seamless editing experience &#8211; Editor V4</li>\n<li>New: Introduced cleaner code and fewer div wrappers for faster performance and a lighter editing experience &#8211; Editor V4</li>\n<li>New: Gain full responsive control &#8211; adjust every style property individually for each device, without limitations &#8211; Editor V4</li>\n<li>New: Introduced Classes &#8211; a reusable styling system that brings consistency, modularity, and CSS-based workflows to your designs &#8211; Editor V4</li>\n<li>New: Introduced Class Manager &#8211; centrally manage, rename, reorder, and delete Classes across your site &#8211; Editor V4</li>\n<li>New: Introduced States &#8211; define hover, focus, and active styles for Classes to create dynamic, interactive designs &#8211; Editor V4</li>\n<li>New: Introduced Local Class &#8211; a fixed, non-removable class with highest styling priority, ensuring unique styling for each element &#8211; Editor V4</li>\n<li>New: Introduced Class Indicators &#8211; color-coded visual cues that show where styles originate, inherit, or conflict &#8211; Editor V4</li>\n<li>New: Introduced a unified Style Tab &#8211; a consistent, CSS-based styling system shared across all elements, streamlining design workflows &#8211; Editor V4</li>\n<li>New: Introduced Style Repeaters &#8211; create and manage multiple background and box shadow layers with full control over their order and visibility &#8211; Editor V4</li>\n<li>New: Introduced Actions Floating Bar &#8211; a cleaner, context-aware toolbar that appears on hover, starting with Dynamic Tags support &#8211; Editor V4</li>\n<li>New: Introduced Link Control &#8211; add and customize links across elements with clean HTML, while preventing nested links &#8211; Editor V4</li>\n<li>New: Introduced Logical Properties &#8211; styling adapts automatically to different writing directions for global language support &#8211; Editor V4</li>\n<li>New: Added DIV Block element &#8211; a container element for structuring layouts with customizable display options &#8211; Editor V4</li>\n<li>New: Added Flexbox element &#8211; a layout element for precise alignment and distribution &#8211; Editor V4</li>\n<li>New: Added Heading element &#8211; a standalone heading element with flexible styling &#8211; Editor V4</li>\n<li>New: Added Paragraph element &#8211; a simple, dedicated text element for paragraphs &#8211; Editor V4</li>\n<li>New: Added Image element &#8211; a modular image element with clean markup and consistent styling &#8211; Editor V4</li>\n<li>New: Added Button element &#8211; a customizable button element for modular design &#8211; Editor V4</li>\n<li>New: Added SVG element &#8211; a lightweight element for adding scalable vector graphics &#8211; Editor V4</li>\n<li>Tweak: Added <code>AVIF</code> image format support to Lightbox (<a href=\"https://github.com/elementor/elementor/issues/28256\" rel=\"nofollow ugc\">#28256</a>, <a href=\"https://github.com/elementor/elementor/issues/25175\" rel=\"nofollow ugc\">#25175</a>, <a href=\"https://github.com/elementor/elementor/issues/28169\" rel=\"nofollow ugc\">#28169</a>, <a href=\"https://github.com/elementor/elementor/issues/29624\" rel=\"nofollow ugc\">#29624</a>)</li>\n<li>Tweak: Renamed &#8220;My Templates&#8221; to &#8220;Templates&#8221; in the Templates Library</li>\n<li>Tweak: Marked local templates as &#8220;Site Templates&#8221; to distinguish them from Cloud Templates</li>\n<li>Tweak: Excluded Shape Dividers from the accessibility tree</li>\n<li>Tweak: Improved accessibility with <code>role</code> attributes in the Social Icons widget</li>\n<li>Tweak: Added Display Title control to the Progress Bar widget to enhance accessibility</li>\n<li>Fix: Strings are not translating properly in the Global Style Guide (<a href=\"https://github.com/elementor/elementor/issues/23237\" rel=\"nofollow ugc\">#23237</a>)</li>\n<li>Fix: Mask shape URLs use double slashes instead of single slashes (<a href=\"https://github.com/elementor/elementor/issues/17534\" rel=\"nofollow ugc\">#17534</a>)</li>\n<li>Fix: Common scripts are loaded late when using the Theme Builder</li>\n<li>Fix: &#8216;New Prompt&#8217; Button does not work in Generate Code AI feature</li>\n</ul>\n<p><a href=\"https://go.elementor.com/full-changelog/\" rel=\"nofollow ugc\">See changelog for all versions.</a></p>\n\";s:11:\"screenshots\";s:3148:\"<ol><li><a href=\"https://ps.w.org/elementor/assets/screenshot-1.gif?rev=3005087\"><img src=\"https://ps.w.org/elementor/assets/screenshot-1.gif?rev=3005087\" alt=\"&lt;strong&gt;Visual Drag and Drop Editor&lt;/strong&gt; - Design your website layouts and place any element anywhere on the page for pixel-perfect designs.\"></a><p><strong>Visual Drag and Drop Editor</strong> - Design your website layouts and place any element anywhere on the page for pixel-perfect designs.</p></li><li><a href=\"https://ps.w.org/elementor/assets/screenshot-2.gif?rev=3005087\"><img src=\"https://ps.w.org/elementor/assets/screenshot-2.gif?rev=3005087\" alt=\"&lt;strong&gt;Full Design System&lt;/strong&gt; - Enjoy a professional workflow and ensure consistency across your site. Define your settings, use them globally, and instantly adjust them any time.\"></a><p><strong>Full Design System</strong> - Enjoy a professional workflow and ensure consistency across your site. Define your settings, use them globally, and instantly adjust them any time.</p></li><li><a href=\"https://ps.w.org/elementor/assets/screenshot-3.gif?rev=3005087\"><img src=\"https://ps.w.org/elementor/assets/screenshot-3.gif?rev=3005087\" alt=\"&lt;strong&gt;Responsive Design&lt;/strong&gt; Fully edit your website and customize the behavior on desktop, tablet, &amp; mobile to optimize the visitor experience on every device.\"></a><p><strong>Responsive Design</strong> Fully edit your website and customize the behavior on desktop, tablet, &amp; mobile to optimize the visitor experience on every device.</p></li><li><a href=\"https://ps.w.org/elementor/assets/screenshot-4.gif?rev=3005087\"><img src=\"https://ps.w.org/elementor/assets/screenshot-4.gif?rev=3005087\" alt=\"&lt;strong&gt;Kits and Templates&lt;/strong&gt; - Jumpstart your web creation process or get inspired with professionally-designed templates or full website kits available for your immediate customization.\"></a><p><strong>Kits and Templates</strong> - Jumpstart your web creation process or get inspired with professionally-designed templates or full website kits available for your immediate customization.</p></li><li><a href=\"https://ps.w.org/elementor/assets/screenshot-5.gif?rev=3005087\"><img src=\"https://ps.w.org/elementor/assets/screenshot-5.gif?rev=3005087\" alt=\"&lt;strong&gt;Nested Elements&lt;/strong&gt; Leverage Elementor&#039;s Nested widgets to place any widget inside the content area of another widget - like Tabs, and Accordion for complete design flexibility.\"></a><p><strong>Nested Elements</strong> Leverage Elementor\'s Nested widgets to place any widget inside the content area of another widget - like Tabs, and Accordion for complete design flexibility.</p></li><li><a href=\"https://ps.w.org/elementor/assets/screenshot-6.gif?rev=3005087\"><img src=\"https://ps.w.org/elementor/assets/screenshot-6.gif?rev=3005087\" alt=\"&lt;strong&gt;Motion Effects&lt;/strong&gt; - Add entrance animations and transitions to any element in your website to captivate visitors.\"></a><p><strong>Motion Effects</strong> - Add entrance animations and transitions to any element in your website to captivate visitors.</p></li></ol>\";s:7:\"reviews\";s:14890:\"<div class=\"review\">\n	<div class=\"review-head\">\n		<div class=\"reviewer-info\">\n			<div class=\"review-title-section\">\n				<h4 class=\"review-title\">Israeli Pride</h4>\n				<div class=\"star-rating\">\n				<div class=\"wporg-ratings\" aria-label=\"5 out of 5 stars\" data-title-template=\"%s out of 5 stars\" data-rating=\"5\" style=\"color:#ffb900;\"><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span></div>				</div>\n			</div>\n			<p class=\"reviewer\">\n				By <a href=\"https://profiles.wordpress.org/oscaratlas/\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/68055bd007272ea06d4303f4076e17787adc38c42b11147793c3f6af4d296233?s=16&#038;d=monsterid&#038;r=g\' srcset=\'https://secure.gravatar.com/avatar/68055bd007272ea06d4303f4076e17787adc38c42b11147793c3f6af4d296233?s=32&#038;d=monsterid&#038;r=g 2x\' class=\'avatar avatar-16 photo\' height=\'16\' width=\'16\' loading=\'lazy\' decoding=\'async\'/></a><a href=\"https://profiles.wordpress.org/oscaratlas/\" class=\"reviewer-name\">Oscar Atlas <small>(oscaratlas)</small></a> on <span class=\"review-date\">มิถุนายน 20, 2025</span>			</p>\n		</div>\n	</div>\n	<div class=\"review-body\">\n<p><strong>Best WordPress plugin ever made</strong></p>\n</div>\n</div>\n<div class=\"review\">\n	<div class=\"review-head\">\n		<div class=\"reviewer-info\">\n			<div class=\"review-title-section\">\n				<h4 class=\"review-title\">Best Plugin for Webdesign in Wordpress</h4>\n				<div class=\"star-rating\">\n				<div class=\"wporg-ratings\" aria-label=\"5 out of 5 stars\" data-title-template=\"%s out of 5 stars\" data-rating=\"5\" style=\"color:#ffb900;\"><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span></div>				</div>\n			</div>\n			<p class=\"reviewer\">\n				By <a href=\"https://profiles.wordpress.org/webrolls/\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/862f7126ca960a7ef3baacd9e8c30818646cf2a584222ea332f5c832e8f4d29a?s=16&#038;d=monsterid&#038;r=g\' srcset=\'https://secure.gravatar.com/avatar/862f7126ca960a7ef3baacd9e8c30818646cf2a584222ea332f5c832e8f4d29a?s=32&#038;d=monsterid&#038;r=g 2x\' class=\'avatar avatar-16 photo\' height=\'16\' width=\'16\' loading=\'lazy\' decoding=\'async\'/></a><a href=\"https://profiles.wordpress.org/webrolls/\" class=\"reviewer-name\">webrolls</a> on <span class=\"review-date\">มิถุนายน 18, 2025</span>			</p>\n		</div>\n	</div>\n	<div class=\"review-body\">\n<p>I\'ve been using Elementor for several years now and I am very happy with this plugin. Would recommend it 100%!!</p>\n</div>\n</div>\n<div class=\"review\">\n	<div class=\"review-head\">\n		<div class=\"reviewer-info\">\n			<div class=\"review-title-section\">\n				<h4 class=\"review-title\">Thank You!</h4>\n				<div class=\"star-rating\">\n				<div class=\"wporg-ratings\" aria-label=\"5 out of 5 stars\" data-title-template=\"%s out of 5 stars\" data-rating=\"5\" style=\"color:#ffb900;\"><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span></div>				</div>\n			</div>\n			<p class=\"reviewer\">\n				By <a href=\"https://profiles.wordpress.org/vic2046/\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/f6772908ebda66c10cce25653910f2f37a002e210e9821f02d93736ab98c23f5?s=16&#038;d=monsterid&#038;r=g\' srcset=\'https://secure.gravatar.com/avatar/f6772908ebda66c10cce25653910f2f37a002e210e9821f02d93736ab98c23f5?s=32&#038;d=monsterid&#038;r=g 2x\' class=\'avatar avatar-16 photo\' height=\'16\' width=\'16\' loading=\'lazy\' decoding=\'async\'/></a><a href=\"https://profiles.wordpress.org/vic2046/\" class=\"reviewer-name\">vic2046</a> on <span class=\"review-date\">มิถุนายน 13, 2025</span>			</p>\n		</div>\n	</div>\n	<div class=\"review-body\">\n<p>Enjoy the privilege of using the application.</p>\n</div>\n</div>\n<div class=\"review\">\n	<div class=\"review-head\">\n		<div class=\"reviewer-info\">\n			<div class=\"review-title-section\">\n				<h4 class=\"review-title\">Awesome what you are able to do with this Toolbox</h4>\n				<div class=\"star-rating\">\n				<div class=\"wporg-ratings\" aria-label=\"4 out of 5 stars\" data-title-template=\"%s out of 5 stars\" data-rating=\"4\" style=\"color:#ffb900;\"><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-empty\"></span></div>				</div>\n			</div>\n			<p class=\"reviewer\">\n				By <a href=\"https://profiles.wordpress.org/mabo77/\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/ecd1cecbb27d6def3c263b45d41ab64f46aad8f5f0c5aede827f21c5813868fc?s=16&#038;d=monsterid&#038;r=g\' srcset=\'https://secure.gravatar.com/avatar/ecd1cecbb27d6def3c263b45d41ab64f46aad8f5f0c5aede827f21c5813868fc?s=32&#038;d=monsterid&#038;r=g 2x\' class=\'avatar avatar-16 photo\' height=\'16\' width=\'16\' loading=\'lazy\' decoding=\'async\'/></a><a href=\"https://profiles.wordpress.org/mabo77/\" class=\"reviewer-name\">mabo77wordpress <small>(mabo77)</small></a> on <span class=\"review-date\">มิถุนายน 13, 2025</span>			</p>\n		</div>\n	</div>\n	<div class=\"review-body\">\n<p>Elementor is the GOTO Tool for aI driven Animation and Layout althrough for my taste its too expensive (student)</p>\n</div>\n</div>\n<div class=\"review\">\n	<div class=\"review-head\">\n		<div class=\"reviewer-info\">\n			<div class=\"review-title-section\">\n				<h4 class=\"review-title\">All you need.</h4>\n				<div class=\"star-rating\">\n				<div class=\"wporg-ratings\" aria-label=\"5 out of 5 stars\" data-title-template=\"%s out of 5 stars\" data-rating=\"5\" style=\"color:#ffb900;\"><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span></div>				</div>\n			</div>\n			<p class=\"reviewer\">\n				By <a href=\"https://profiles.wordpress.org/parego/\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/dc7d33c92c665f7133c0267f4fae4cd61ba335106219aa9962669c59746df347?s=16&#038;d=monsterid&#038;r=g\' srcset=\'https://secure.gravatar.com/avatar/dc7d33c92c665f7133c0267f4fae4cd61ba335106219aa9962669c59746df347?s=32&#038;d=monsterid&#038;r=g 2x\' class=\'avatar avatar-16 photo\' height=\'16\' width=\'16\' loading=\'lazy\' decoding=\'async\'/></a><a href=\"https://profiles.wordpress.org/parego/\" class=\"reviewer-name\">parego</a> on <span class=\"review-date\">มิถุนายน 12, 2025</span>			</p>\n		</div>\n	</div>\n	<div class=\"review-body\">\n<p>Besides Jetengine, Litespeed and Wordfence, Elementor Pro is all you need.</p>\n</div>\n</div>\n<div class=\"review\">\n	<div class=\"review-head\">\n		<div class=\"reviewer-info\">\n			<div class=\"review-title-section\">\n				<h4 class=\"review-title\">The UI is simple and beautiful.</h4>\n				<div class=\"star-rating\">\n				<div class=\"wporg-ratings\" aria-label=\"5 out of 5 stars\" data-title-template=\"%s out of 5 stars\" data-rating=\"5\" style=\"color:#ffb900;\"><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span></div>				</div>\n			</div>\n			<p class=\"reviewer\">\n				By <a href=\"https://profiles.wordpress.org/kirtika1622/\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/68d3956623c166f9db3706a3cd79eda3ee9336543bb1513340eca73b22cfc84e?s=16&#038;d=monsterid&#038;r=g\' srcset=\'https://secure.gravatar.com/avatar/68d3956623c166f9db3706a3cd79eda3ee9336543bb1513340eca73b22cfc84e?s=32&#038;d=monsterid&#038;r=g 2x\' class=\'avatar avatar-16 photo\' height=\'16\' width=\'16\' loading=\'lazy\' decoding=\'async\'/></a><a href=\"https://profiles.wordpress.org/kirtika1622/\" class=\"reviewer-name\">kirtika1622</a> on <span class=\"review-date\">มิถุนายน 11, 2025</span>			</p>\n		</div>\n	</div>\n	<div class=\"review-body\">\n<p>My website has been using the Elementor for the last two years. The user interface is elegant and simple.</p>\n</div>\n</div>\n<div class=\"review\">\n	<div class=\"review-head\">\n		<div class=\"reviewer-info\">\n			<div class=\"review-title-section\">\n				<h4 class=\"review-title\">Nice</h4>\n				<div class=\"star-rating\">\n				<div class=\"wporg-ratings\" aria-label=\"4 out of 5 stars\" data-title-template=\"%s out of 5 stars\" data-rating=\"4\" style=\"color:#ffb900;\"><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-empty\"></span></div>				</div>\n			</div>\n			<p class=\"reviewer\">\n				By <a href=\"https://profiles.wordpress.org/davidshill71/\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/262d9f55b3ba1baf29f6b2031e7588af9c630a54a65e9b7368ebc98ea036c05a?s=16&#038;d=monsterid&#038;r=g\' srcset=\'https://secure.gravatar.com/avatar/262d9f55b3ba1baf29f6b2031e7588af9c630a54a65e9b7368ebc98ea036c05a?s=32&#038;d=monsterid&#038;r=g 2x\' class=\'avatar avatar-16 photo\' height=\'16\' width=\'16\' loading=\'lazy\' decoding=\'async\'/></a><a href=\"https://profiles.wordpress.org/davidshill71/\" class=\"reviewer-name\">davidshill71</a> on <span class=\"review-date\">มิถุนายน 11, 2025</span>			</p>\n		</div>\n	</div>\n	<div class=\"review-body\">\n<p>Elementor is a game-changer! Fast, flexible, and makes creating stunning sites a breeze.</p>\n</div>\n</div>\n<div class=\"review\">\n	<div class=\"review-head\">\n		<div class=\"reviewer-info\">\n			<div class=\"review-title-section\">\n				<h4 class=\"review-title\">Fantastic builder</h4>\n				<div class=\"star-rating\">\n				<div class=\"wporg-ratings\" aria-label=\"3 out of 5 stars\" data-title-template=\"%s out of 5 stars\" data-rating=\"3\" style=\"color:#ffb900;\"><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-empty\"></span><span class=\"star dashicons dashicons-star-empty\"></span></div>				</div>\n			</div>\n			<p class=\"reviewer\">\n				By <a href=\"https://profiles.wordpress.org/keithclambert/\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/ce509a8d6202f3d157e89bf7c991600c0290d95404e87485d1b5d1715319f398?s=16&#038;d=monsterid&#038;r=g\' srcset=\'https://secure.gravatar.com/avatar/ce509a8d6202f3d157e89bf7c991600c0290d95404e87485d1b5d1715319f398?s=32&#038;d=monsterid&#038;r=g 2x\' class=\'avatar avatar-16 photo\' height=\'16\' width=\'16\' loading=\'lazy\' decoding=\'async\'/></a><a href=\"https://profiles.wordpress.org/keithclambert/\" class=\"reviewer-name\">keithclambert</a> on <span class=\"review-date\">มิถุนายน 10, 2025</span>			</p>\n		</div>\n	</div>\n	<div class=\"review-body\">\n<p>Elementor makes designing websites quick and simple. Great features and very user-friendly!</p>\n</div>\n</div>\n<div class=\"review\">\n	<div class=\"review-head\">\n		<div class=\"reviewer-info\">\n			<div class=\"review-title-section\">\n				<h4 class=\"review-title\">Admin side popups</h4>\n				<div class=\"star-rating\">\n				<div class=\"wporg-ratings\" aria-label=\"1 out of 5 stars\" data-title-template=\"%s out of 5 stars\" data-rating=\"1\" style=\"color:#ffb900;\"><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-empty\"></span><span class=\"star dashicons dashicons-star-empty\"></span><span class=\"star dashicons dashicons-star-empty\"></span><span class=\"star dashicons dashicons-star-empty\"></span></div>				</div>\n			</div>\n			<p class=\"reviewer\">\n				By <a href=\"https://profiles.wordpress.org/fwuk/\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/6e624dd9d5cfd73a73b52f449c853decbd6791ce87ff9834ceb6516c9ba6c3cd?s=16&#038;d=monsterid&#038;r=g\' srcset=\'https://secure.gravatar.com/avatar/6e624dd9d5cfd73a73b52f449c853decbd6791ce87ff9834ceb6516c9ba6c3cd?s=32&#038;d=monsterid&#038;r=g 2x\' class=\'avatar avatar-16 photo\' height=\'16\' width=\'16\' loading=\'lazy\' decoding=\'async\'/></a><a href=\"https://profiles.wordpress.org/fwuk/\" class=\"reviewer-name\">fwuk</a> on <span class=\"review-date\">มิถุนายน 7, 2025</span>			</p>\n		</div>\n	</div>\n	<div class=\"review-body\">\n<p>Sick of popups on admin side.</p>\n</div>\n</div>\n<div class=\"review\">\n	<div class=\"review-head\">\n		<div class=\"reviewer-info\">\n			<div class=\"review-title-section\">\n				<h4 class=\"review-title\">shameful</h4>\n				<div class=\"star-rating\">\n				<div class=\"wporg-ratings\" aria-label=\"1 out of 5 stars\" data-title-template=\"%s out of 5 stars\" data-rating=\"1\" style=\"color:#ffb900;\"><span class=\"star dashicons dashicons-star-filled\"></span><span class=\"star dashicons dashicons-star-empty\"></span><span class=\"star dashicons dashicons-star-empty\"></span><span class=\"star dashicons dashicons-star-empty\"></span><span class=\"star dashicons dashicons-star-empty\"></span></div>				</div>\n			</div>\n			<p class=\"reviewer\">\n				By <a href=\"https://profiles.wordpress.org/antoine44/\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/5946a23d596709f0accd23b83c7df91ef1389f65bb4f2455a521e6487a608cd9?s=16&#038;d=monsterid&#038;r=g\' srcset=\'https://secure.gravatar.com/avatar/5946a23d596709f0accd23b83c7df91ef1389f65bb4f2455a521e6487a608cd9?s=32&#038;d=monsterid&#038;r=g 2x\' class=\'avatar avatar-16 photo\' height=\'16\' width=\'16\' loading=\'lazy\' decoding=\'async\'/></a><a href=\"https://profiles.wordpress.org/antoine44/\" class=\"reviewer-name\">antoine44</a> on <span class=\"review-date\">มิถุนายน 3, 2025</span>			</p>\n		</div>\n	</div>\n	<div class=\"review-body\">\n<p>The worst component you can install on your WordPress, shameful… it doesn\'t work, it crashes on everything, the page almost never loads, and it\'s always giving errors…</p>\n</div>\n</div>\n\";}s:17:\"short_description\";s:145:\"The Elementor Website Builder has it all: drag and drop page builder, pixel perfect design, mobile responsive editing, and more. Get started now!\";s:13:\"download_link\";s:59:\"https://downloads.wordpress.org/plugin/elementor.3.29.2.zip\";s:14:\"upgrade_notice\";a:0:{}s:11:\"screenshots\";a:6:{i:1;a:2:{s:3:\"src\";s:62:\"https://ps.w.org/elementor/assets/screenshot-1.gif?rev=3005087\";s:7:\"caption\";s:144:\"<strong>Visual Drag and Drop Editor</strong> - Design your website layouts and place any element anywhere on the page for pixel-perfect designs.\";}i:2;a:2:{s:3:\"src\";s:62:\"https://ps.w.org/elementor/assets/screenshot-2.gif?rev=3005087\";s:7:\"caption\";s:185:\"<strong>Full Design System</strong> - Enjoy a professional workflow and ensure consistency across your site. Define your settings, use them globally, and instantly adjust them any time.\";}i:3;a:2:{s:3:\"src\";s:62:\"https://ps.w.org/elementor/assets/screenshot-3.gif?rev=3005087\";s:7:\"caption\";s:170:\"<strong>Responsive Design</strong> Fully edit your website and customize the behavior on desktop, tablet, &amp; mobile to optimize the visitor experience on every device.\";}i:4;a:2:{s:3:\"src\";s:62:\"https://ps.w.org/elementor/assets/screenshot-4.gif?rev=3005087\";s:7:\"caption\";s:193:\"<strong>Kits and Templates</strong> - Jumpstart your web creation process or get inspired with professionally-designed templates or full website kits available for your immediate customization.\";}i:5;a:2:{s:3:\"src\";s:62:\"https://ps.w.org/elementor/assets/screenshot-5.gif?rev=3005087\";s:7:\"caption\";s:190:\"<strong>Nested Elements</strong> Leverage Elementor\'s Nested widgets to place any widget inside the content area of another widget - like Tabs, and Accordion for complete design 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The Gravatar service privacy policy is available here: https://automattic.com/privacy/. After approval of your comment, your profile picture is visible to the public in the context of your comment.</p>\n\n\n<h2 class=\"wp-block-heading\">Media</h2>\n\n\n<p><strong class=\"privacy-policy-tutorial\">Suggested text: </strong>If you upload images to the website, you should avoid uploading images with embedded location data (EXIF GPS) included. Visitors to the website can download and extract any location data from images on the website.</p>\n\n\n<h2 class=\"wp-block-heading\">Cookies</h2>\n\n\n<p><strong class=\"privacy-policy-tutorial\">Suggested text: </strong>If you leave a comment on our site you may opt-in to saving your name, email address and website in cookies. These are for your convenience so that you do not have to fill in your details again when you leave another comment. These cookies will last for one year.</p>\n\n\n<p>If you visit our login page, we will set a temporary cookie to determine if your browser accepts cookies. This cookie contains no personal data and is discarded when you close your browser.</p>\n\n\n<p>When you log in, we will also set up several cookies to save your login information and your screen display choices. Login cookies last for two days, and screen options cookies last for a year. If you select &quot;Remember Me&quot;, your login will persist for two weeks. If you log out of your account, the login cookies will be removed.</p>\n\n\n<p>If you edit or publish an article, an additional cookie will be saved in your browser. This cookie includes no personal data and simply indicates the post ID of the article you just edited. It expires after 1 day.</p>\n\n\n<h2 class=\"wp-block-heading\">Embedded content from other websites</h2>\n\n\n<p><strong class=\"privacy-policy-tutorial\">Suggested text: </strong>Articles on this site may include embedded content (e.g. videos, images, articles, etc.). Embedded content from other websites behaves in the exact same way as if the visitor has visited the other website.</p>\n\n\n<p>These websites may collect data about you, use cookies, embed additional third-party tracking, and monitor your interaction with that embedded content, including tracking your interaction with the embedded content if you have an account and are logged in to that website.</p>\n\n\n<h2 class=\"wp-block-heading\">Who we share your data with</h2>\n\n\n<p><strong class=\"privacy-policy-tutorial\">Suggested text: </strong>If you request a password reset, your IP address will be included in the reset email.</p>\n\n\n<h2 class=\"wp-block-heading\">How long we retain your data</h2>\n\n\n<p><strong class=\"privacy-policy-tutorial\">Suggested text: </strong>If you leave a comment, the comment and its metadata are retained indefinitely. This is so we can recognize and approve any follow-up comments automatically instead of holding them in a moderation queue.</p>\n\n\n<p>For users that register on our website (if any), we also store the personal information they provide in their user profile. All users can see, edit, or delete their personal information at any time (except they cannot change their username). Website administrators can also see and edit that information.</p>\n\n\n<h2 class=\"wp-block-heading\">What rights you have over your data</h2>\n\n\n<p><strong class=\"privacy-policy-tutorial\">Suggested text: </strong>If you have an account on this site, or have left comments, you can request to receive an exported file of the personal data we hold about you, including any data you have provided to us. You can also request that we erase any personal data we hold about you. This does not include any data we are obliged to keep for administrative, legal, or security purposes.</p>\n\n\n<h2 class=\"wp-block-heading\">Where your data is sent</h2>\n\n\n<p><strong class=\"privacy-policy-tutorial\">Suggested text: </strong>Visitor comments may be checked through an automated spam detection service.</p>\n\n','Privacy Policy','','draft','closed','open','','privacy-policy','','','2025-04-24 09:04:27','2025-04-24 09:04:27','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?page_id=3',0,'page','',0),(4,0,'2025-04-24 09:09:05','2025-04-24 09:09:05','','Navigation','','publish','closed','closed','','navigation','','','2025-04-24 09:09:05','2025-04-24 09:09:05','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=4',0,'wp_navigation','',0),(6,1,'2025-04-25 01:09:59','2025-04-25 01:09:59','','Default Form','','publish','closed','closed','','default-form','','','2025-04-25 01:09:59','2025-04-25 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href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\" class = \"hfe-menu-item\">บล็อกและเรื่องเล่าเกี่ยวกับการลดน้ำหนัก</a></li>\n<li id=\"menu-item-220\"><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/\" class = \"hfe-menu-item\">อาหารการกิน แคลต่ำ อาหารลดน้ำหนัก</a></li>\n</ul> \n				</nav>\n															<img width=\"485\" height=\"286\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png\" alt=\"ลดน้ำหนักแบบไม่ออกกำลังกาย\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png 485w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1-300x177.png 300w\" sizes=\"(max-width: 485px) 100vw, 485px\" />															\n							<form role=\"search\" action=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/\" method=\"get\">\n				<input placeholder=\"\" type=\"search\" name=\"s\" title=\"Search\" value=\"\">\n					</form>','Header','','draft','closed','closed','','header','','','2025-06-12 04:29:14','2025-06-12 04:29:14','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?post_type=elementor-hf&#038;p=26',0,'elementor-hf','',0),(30,2,'2025-06-03 07:52:36','2025-06-03 07:52:36','\n<p>พลังงานที่คุณใช้ในแต่ละวัน ไม่ว่าจะเป็นการตื่นนอน การหายใจ การเดิน การคิด หรือแม้แต่การนอนหลับมาจากไหน? ร่างกายมนุษย์นั้นเปรียบเสมือนเครื่องจักรชีวภาพอันซับซ้อนที่ต้องการพลังงานงในการทำงานอย่างต่อเนื่อง เราจะพาคุณใช้พลังงานหลักและกลไกการสร้างพลังงานอันน่าทึ่งในร่างกายของเรา พร้อมไขความลับว่าทำไมการเข้าใจกระบวนการเหล่านี้จึงสำคัญต่อสุขภาพที่ดีและชีวิตที่มีพลัง โดยเฉพาะอย่างยิ่งสำหรับผู้ที่กำลังมุ่งมั่นลดน้ำหนัก</p>\n\n\n\n<p><br></p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-3843aaeb wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก.png ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก.png 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก.png 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก.png\" alt=\"\" class=\"uag-image-89\" width=\"602\" height=\"376\" title=\"การลดน้ำหนัก\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\">1. ทำไมร่างกายเราต้องมีพลังงาน</h2>\n\n\n\n<p>ในทุกเสี้ยววินาทีของชีวิต ตั้งแต่หัวใจที่เต้นไม่หยุด ระบบประสาทที่ส่งสัญญาณ สมองที่ประมวลผล ไปจนถึงกล้ามเนื้อที่เคลื่อนไหว ทั้งหมดนี้ล้วนต้องอาศัย \"พลังงาน\" การที่ร่างกายของเราสามารถดำรงอยู่และทำกิจกรรมต่างๆ ได้นั้น เป็นผลมาจากกระบวนการทางเคมีอันซับซ้อนที่เรียกว่า เมตาบอลิซึม (Metabolism) ซึ่งทำหน้าที่เปลี่ยนสารอาหารที่เราบริโภคเข้าไปให้กลายเป็นพลังงานที่เซลล์ต่างๆ สามารถนำไปใช้ได้</p>\n\n\n\n<p>พลังงานเหล่านี้ไม่ได้มีไว้แค่สำหรับการเคลื่อนไหวภายนอกเท่านั้น แต่ยังรวมถึงกระบวนการพื้นฐานที่จำเป็นต่อการอยู่รอด (Basal Metabolic Rate หรือ BMR) เช่น การหายใจ การรักษาระดับอุณหภูมิร่างกาย การไหลเวียนโลหิต การซ่อมแซมเซลล์ และการทำงานของอวัยวะภายใน การขาดแคลนพลังงานที่เพียงพอส่งผลกระทบต่อประสิทธิภาพการทำงานของร่างกายและจิตใจอย่างรุนแรง ทำให้รู้สึกอ่อนเพลีย ขาดสมาธิ และเสี่ยงต่อปัญหาสุขภาพต่างๆ มากมาย</p>\n\n\n\n<h2 class=\"wp-block-heading\">2. สารอาหาร 3 หมู่ที่ให้พลังงาน</h2>\n\n\n\n<p>แหล่งพลังงานหลักที่สำคัญที่สุดสำหรับร่างกายของเรามาจากสารอาหารกลุ่ม \"ให้พลังงาน\" ซึ่งได้แก่ คาร์โบไฮเดรต ไขมัน และโปรตีน โดยแต่ละชนิดจะถูกย่อยสลายและเปลี่ยนเป็นพลังงานในรูปแบบที่ร่างกายสามารถนำไปใช้ได้ ซึ่งส่วนใหญ่แล้วจะอยู่ในรูปของ อะดีโนซีนไตรฟอสเฟต</p>\n\n\n\n<h3 class=\"wp-block-heading\">2.1 คาร์โบไฮเดรตพลังงานหลัก</h3>\n\n\n\n<p>คาร์โบไฮเดรตคือแหล่งพลังงานอันดับหนึ่งที่ร่างกายเลือกใช้เป็นอันดับแรก เพราะสามารถย่อยและดูดซึมไปใช้ได้รวดเร็วที่สุด เมื่อเราบริโภคคาร์โบไฮเดรต ไม่ว่าจะเป็นข้าว แป้ง ขนมปัง ผัก ผลไม้ หรือน้ำตาล ร่างกายจะย่อยสลายให้กลายเป็นน้ำตาลโมเลกุลเดี่ยวที่เล็กที่สุด นั่นคือ กลูโคส (Glucose)</p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/คาร์โบไฮเดรตพลังงานหลัก.png\" alt=\"\" class=\"wp-image-88\" style=\"width:509px;height:auto\"/></figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กลูโคส (Glucose) เป็นน้ำตาลหลักที่เข้าสู่กระแสเลือดและถูกส่งไปยังเซลล์ต่างๆ ทั่วร่างกายเพื่อนำไปสร้าง ATP ทันที โดยเฉพาะอย่างยิ่ง สมองและระบบประสาทที่ต้องการกลูโคสเป็นพลังงานหลักในการทำงาน หากสมองขาดกลูโคส อาจทำให้รู้สึกมึนงง อ่อนเพลีย และประสิทธิภาพการคิดลดลง</li>\n\n\n\n<li>ไกลโคเจน (Glycogen) หากร่างกายได้รับกลูโคสเกินกว่าความต้องการ กลูโคสส่วนเกินจะถูกเปลี่ยนไปเก็บสะสมไว้ในรูปของไกลโคเจนในตับและกล้ามเนื้อ ไกลโคเจนทำหน้าที่เป็นแหล่งพลังงานสำรองระยะสั้น เมื่อร่างกายต้องการพลังงานอย่างเร่งด่วน เช่น ในระหว่างการออกกำลังกาย หรือเมื่อระดับน้ำตาลในเลือดต่ำ ไกลโคเจนจะถูกสลายกลับมาเป็นกลูโคสเพื่อนำไปใช้ต่อไป\n<ul class=\"wp-block-list\">\n<li>ไกลโคเจนในตับ มีบทบาทสำคัญในการรักษาระดับน้ำตาลในเลือดให้คงที่ ช่วยป้องกันภาวะน้ำตาลในเลือดต่ำ</li>\n\n\n\n<li>ไกลโคเจนในกล้ามเนื้อ เป็นแหล่งพลังงานเฉพาะสำหรับกล้ามเนื้อนั้นๆ ใช้ในการหดตัวและทำงานระหว่างการออกกำลังกาย</li>\n</ul>\n</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.2 ไขมัน</h3>\n\n\n\n<p>ไขมันเป็นแหล่งพลังงานที่ให้พลังงานได้สูงที่สุดเมื่อเทียบกับคาร์โบไฮเดรตและโปรตีน (1 กรัมของไขมันให้พลังงาน 9 แคลอรี่ ขณะที่คาร์โบไฮเดรตและโปรตีนให้ 4 แคลอรี่) ร่างกายจะดึงไขมันมาใช้เป็นพลังงานหลักเมื่อแหล่งพลังงานจากคาร์โบไฮเดรตเริ่มลดน้อยลง หรือในระหว่างการทำกิจกรรมที่มีความเข้มข้นต่ำแต่ใช้เวลานาน เช่น การเดิน หรือการนอนหลับ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ไตรกลีเซอไรด์ (Triglycerides) ไขมันส่วนใหญ่ที่เราบริโภคเข้าไปจะอยู่ในรูปของไตรกลีเซอไรด์ ซึ่งถูกย่อยสลายเป็นกรดไขมัน (Fatty Acids) และกลีเซอรอล (Glycerol) เพื่อนำไปใช้เป็นพลังงาน กรดไขมันจะถูกส่งไปยังเซลล์เพื่อเข้าสู่กระบวนการที่เรียกว่า เบต้าออกซิเดชั่น (Beta-oxidation) เพื่อสร้าง ATP</li>\n\n\n\n<li>ไขมันสะสม ร่างกายมีความสามารถในการเก็บสะสมไขมันได้ไม่จำกัดในรูปของเนื้อเยื่อไขมัน (Adipose Tissue) ซึ่งทำหน้าที่เป็นคลังพลังงานสำรองขนาดใหญ่ หากร่างกายได้รับพลังงานเกินความต้องการ พลังงานส่วนเกินจะถูกเปลี่ยนไปเก็บในรูปของไขมัน ทำให้เกิดการสะสมไขมันและน้ำหนักเพิ่มขึ้น</li>\n\n\n\n<li>บทบาทอื่นๆ ของไขมัน นอกจากให้พลังงานแล้ว ไขมันยังมีความสำคัญต่อการดูดซึมวิตามินที่ละลายในไขมัน (A, D, E, K) เป็นฉนวนกันความร้อน ปกป้องอวัยวะภายใน และเป็นส่วนประกอบสำคัญของเซลล์และฮอร์โมนหลายชนิด</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.3 โปรตีน</h3>\n\n\n\n<p>โปรตีนเป็นสารอาหารที่สำคัญต่อการสร้างและซ่อมแซมเนื้อเยื่อต่างๆ ของร่างกาย รวมถึงการผลิตเอนไซม์ ฮอร์โมน และสารภูมิต้านทาน แม้ว่าโปรตีนจะไม่ใช่แหล่งพลังงานหลักที่ร่างกายเลือกใช้ในสภาวะปกติ แต่ในยามจำเป็น เช่น เมื่อร่างกายขาดแคลนคาร์โบไฮเดรตและไขมันอย่างรุนแรง (เช่น ในภาวะอดอาหารนานๆ หรือออกกำลังกายอย่างหนักโดยไม่ได้รับสารอาหารเพียงพอ) ร่างกายจะเริ่มสลายโปรตีน โดยเฉพาะจากกล้ามเนื้อ มาใช้เป็นพลังงาน</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กรดอะมิโน (Amino Acids) โปรตีนจะถูกย่อยสลายเป็นกรดอะมิโน ซึ่งสามารถนำไปผ่านกระบวนการ กลูโคนีโอเจเนซิส (Gluconeogenesis) ในตับเพื่อเปลี่ยนเป็นกลูโคส หรือเข้าสู่กระบวนการอื่นเพื่อสร้าง ATP ได้โดยตรง</li>\n\n\n\n<li>ข้อควรระวัง การที่ร่างกายสลายโปรตีนมาใช้เป็นพลังงานมากเกินไป ไม่เป็นผลดีต่อสุขภาพ เพราะจะนำไปสู่การสูญเสียมวลกล้ามเนื้อ ทำให้ร่างกายอ่อนแอลง และส่งผลกระทบต่อการทำงานของอวัยวะต่างๆ</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\">3. ATP ในไมโตคอนเดรีย</h2>\n\n\n\n<p>ไม่ว่าจะเป็นคาร์โบไฮเดรต ไขมัน หรือโปรตีน เมื่อถูกย่อยสลายแล้ว สารอาหารเหล่านี้จะถูกนำเข้าสู่กระบวนการที่ซับซ้อนภายในเซลล์เพื่อเปลี่ยนเป็นพลังงานในรูปของ ATP (Adenosine Triphosphate) ซึ่งเป็นโมเลกุลที่เก็บพลังงานสูงและสามารถปลดปล่อยพลังงานออกมาได้อย่างรวดเร็วเมื่อเซลล์ต้องการ</p>\n\n\n\n<p>กระบวนการหลักในการสร้าง ATP เกิดขึ้นภายในออร์แกเนลล์เล็กๆ ที่เรียกว่า ไมโตคอนเดรีย (Mitochondria) ซึ่งมักถูกเปรียบเปรยว่าเป็น \"โรงไฟฟ้าของเซลล์\"</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>การหายใจระดับเซลล์ (Cellular Respiration) เป็นกระบวนการที่ซับซ้อนหลายขั้นตอนที่เกิดขึ้นในไมโตคอนเดรีย โดยอาศัยออกซิเจนเป็นหลัก (Aerobic Respiration) เพื่อสลายกลูโคส (หรือสารตั้งต้นจากไขมันและโปรตีน) ให้กลายเป็นพลังงาน ATP พร้อมกับปล่อยก๊าซคาร์บอนไดออกไซด์และน้ำเป็นผลพลอยได้<br>\n<ul class=\"wp-block-list\">\n<li>ไกลโคไลซิส (Glycolysis) ขั้นตอนแรกของการสลายกลูโคส เกิดขึ้นในไซโทพลาซึมของเซลล์ ไม่จำเป็นต้องใช้ออกซิเจน ให้ ATP จำนวนเล็กน้อยและสร้างสารตั้งต้นสำหรับขั้นตอนต่อไป</li>\n\n\n\n<li>วัฏจักรเครบส์ (Krebs Cycle / Citric Acid Cycle) เกิดขึ้นในไมโตคอนเดรีย อาศัยออกซิเจน สร้างสารพลังงานสูงที่นำไปใช้ในขั้นตอนสุดท้าย</li>\n\n\n\n<li>ระบบถ่ายทอดอิเล็กตรอน (Electron Transport System) เป็นขั้นตอนสุดท้ายและเป็นส่วนที่สร้าง ATP ได้มากที่สุด โดยใช้ออกซิเจนเป็นตัวรับอิเล็กตรอนตัวสุดท้าย</li>\n</ul>\n</li>\n\n\n\n<li>ระบบพลังงานฉุกเฉิน ระบบฟอสฟาเจน (Phosphagen System) นอกจากการหายใจระดับเซลล์แล้ว ร่างกายยังมีระบบพลังงานที่สามารถนำมาใช้ได้ทันทีในระยะเวลาสั้นๆ (ประมาณ 1-15 วินาที) สำหรับกิจกรรมที่ต้องใช้แรงระเบิดสูง เช่น การวิ่งเร็วสุดกำลัง หรือการยกน้ำหนักสูงสุด ระบบนี้จะใช้สารที่เรียกว่า ครีเอทีนฟอสเฟต (Creatine Phosphate) ซึ่งเป็นแหล่งพลังงาน ATP ที่สะสมอยู่ในกล้ามเนื้อ เมื่อ ATP ถูกใช้ไป ครีเอทีนฟอสเฟตจะบริจาคหมู่ฟอสเฟตให้ ADP (Adenosine Diphosphate) กลายเป็น ATP ได้อย่างรวดเร็ว อย่างไรก็ตาม ระบบนี้มีขีดจำกัดในการสะสม ทำให้หมดลงอย่างรวดเร็ว<br></li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\">4. การจัดการพลังงานในชีวิตประจำวัน</h2>\n\n\n\n<p>การเข้าใจว่าพลังงานในร่างกายมาจากไหน ทำให้เราสามารถดูแลตัวเองได้อย่างเหมาะสม เพื่อให้มีพลังงานเพียงพอต่อการใช้ชีวิตและกิจกรรมต่างๆ</p>\n\n\n\n<h3 class=\"wp-block-heading\">4.1 พลังงานที่จำเป็นต่อการลดน้ำหนัก แคลอรี่ที่เหมาะสมไม่ใช่แคลอรี่ที่ต่ำที่สุด</h3>\n\n\n\n<p>สำหรับผู้ที่กำลังลดน้ำหนัก การเข้าใจเรื่องพลังงานเป็นสิ่งสำคัญอย่างยิ่ง หลักการพื้นฐานคือ \"การสร้างภาวะขาดดุลพลังงาน (Calorie Deficit)\" นั่นคือ การบริโภคพลังงาน (แคลอรี่) ให้น้อยกว่าที่ร่างกายใช้ไปในแต่ละวัน เพื่อให้ร่างกายดึงพลังงานสำรอง (ไขมันสะสม) ออกมาใช้ อย่างไรก็ตาม การลดแคลอรี่มากเกินไปเป็นสิ่งที่ไม่ถูกต้องและอาจเป็นอันตราย</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อย่าลดแคลอรี่ต่ำเกินไป การลดแคลอรี่อย่างฮวบฮาบอาจทำให้ร่างกายเข้าสู่ภาวะ \"จำศีล\" (starvation mode) ซึ่งจะลดอัตราการเผาผลาญพลังงานพื้นฐานลง เพื่อประหยัดพลังงาน ส่งผลให้การลดน้ำหนักเป็นไปได้ยากขึ้นและอาจเกิดอาการโยโย่ตามมาได้</li>\n\n\n\n<li>รักษาสมดุลของมาโครนิวเทรียนท์ (Macronutrients) แม้จะต้องลดแคลอรี่ แต่การได้รับคาร์โบไฮเดรต ไขมัน และโปรตีนในสัดส่วนที่เหมาะสมยังคงเป็นสิ่งสำคัญ\n<ul class=\"wp-block-list\">\n<li>คาร์โบไฮเดรตเชิงซ้อน ยังคงจำเป็นสำหรับการให้พลังงานแก่สมองและกล้ามเนื้อ เลือกข้าวกล้อง ขนมปังโฮลวีท หรือผัก ผลไม้ที่มีใยอาหารสูง เพื่อรักษาระดับน้ำตาลในเลือดให้คงที่และลดความอยากอาหาร</li>\n\n\n\n<li>ไขมันดี ไม่ควรงดไขมันทั้งหมด เพราะไขมันดีมีความจำเป็นต่อการทำงานของฮอร์โมนและการดูดซึมวิตามิน ควรเลือกจากแหล่งธรรมชาติ เช่น อะโวคาโด ถั่ว เมล็ดพืช และปลา</li>\n\n\n\n<li>โปรตีนสูง การเพิ่มสัดส่วนโปรตีนในอาหารเป็นกลยุทธ์สำคัญในการลดน้ำหนัก เพราะโปรตีนช่วยให้อิ่มนานขึ้น ลดความอยากอาหาร และที่สำคัญที่สุดคือช่วยรักษามวลกล้ามเนื้อในขณะที่เราลดน้ำหนัก กล้ามเนื้อเป็นเนื้อเยื่อที่ใช้พลังงานสูง การมีกล้ามเนื้อมากจึงช่วยเพิ่มอัตราการเผาผลาญพลังงานพื้นฐาน (BMR) ของร่างกาย ทำให้การลดน้ำหนักเป็นไปอย่างมีประสิทธิภาพมากขึ้น</li>\n</ul>\n</li>\n\n\n\n<li>การประมาณการพลังงานที่ต้องการ คุณสามารถคำนวณอัตราการเผาผลาญพลังงานพื้นฐาน (BMR) และพลังงานที่ใช้ในกิจกรรมประจำวัน (TDEE - Total Daily Energy Expenditure) เพื่อหาค่าแคลอรี่ที่เหมาะสมสำหรับการลดน้ำหนักอย่างปลอดภัยและยั่งยืน โดยปกติแล้ว การลดประมาณ 500-750 แคลอรี่ต่อวันจาก TDEE จะช่วยให้น้ำหนักลดลงประมาณ 0.5-1 กิโลกรัมต่อสัปดาห์</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">4.2 เคล็ดลับเพิ่มเติมเพื่อการจัดการพลังงานและลดน้ำหนักอย่างมีประสิทธิภาพ</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>บริโภคคาร์โบไฮเดรตเชิงซ้อนอย่างเพียงพอ เลือกข้าวกล้อง ขนมปังโฮลวีท หรือธัญพืชไม่ขัดสี เพื่อให้ร่างกายได้รับกลูโคสอย่างต่อเนื่องและรักษาระดับพลังงานให้คงที่ตลอดวัน หลีกเลี่ยงน้ำตาลเชิงเดี่ยวหรืออาหารแปรรูปที่ทำให้ระดับน้ำตาลพุ่งสูงและตกฮวบอย่างรวดเร็ว ซึ่งนำไปสู่อาการอยากอาหารและสะสมไขมัน</li>\n\n\n\n<li>เลือกไขมันดี บริโภคไขมันจากแหล่งที่มีประโยชน์ เช่น อะโวคาโด น้ำมันมะกอก ถั่ว และปลา เพื่อให้ร่างกายได้รับกรดไขมันจำเป็นและมีแหล่งพลังงานสำรองที่ดี พร้อมทั้งช่วยให้อิ่มนานขึ้น</li>\n\n\n\n<li>รับโปรตีนให้เพียงพอ (ย้ำอีกครั้งถึงความสำคัญ) โปรตีนจำเป็นต่อการซ่อมแซมและสร้างกล้ามเนื้อ ซึ่งเป็นเนื้อเยื่อที่ใช้พลังงานสูง การมีมวลกล้ามเนื้อที่แข็งแรงช่วยเพิ่มอัตราการเผาผลาญพลังงานพื้นฐานของร่างกาย ทำให้ร่างกายดึงไขมันมาใช้เป็นพลังงานได้ดีขึ้น</li>\n\n\n\n<li>ออกกำลังกายสม่ำเสมอ การออกกำลังกายช่วยกระตุ้นการทำงานของไมโตคอนเดรียในเซลล์ ทำให้ร่างกายมีประสิทธิภาพในการผลิต ATP มากขึ้น นอกจากนี้ยังช่วยให้ระบบการเผาผลาญพลังงานทำงานได้อย่างสมดุล ไม่ว่าจะเป็นการใช้คาร์โบไฮเดรตหรือไขมัน และที่สำคัญคือ ช่วยเผาผลาญแคลอรี่ส่วนเกิน\n<ul class=\"wp-block-list\">\n<li>ออกกำลังกายแบบคาร์ดิโอ (Aerobic) ช่วยเพิ่มความทนทานของระบบหายใจและไหลเวียนเลือด ทำให้การลำเลียงออกซิเจนไปสร้าง ATP มีประสิทธิภาพ และยังช่วยเผาผลาญไขมันได้ดี</li>\n\n\n\n<li>เวทเทรนนิ่ง (Strength Training) เป็นสิ่งสำคัญอย่างยิ่งสำหรับคนลดน้ำหนัก เพราะช่วยเพิ่มมวลกล้ามเนื้อ ซึ่งจะช่วยเพิ่มอัตราการเผาผลาญพลังงานขณะพัก ทำให้ร่างกายเผาผลาญไขมันได้แม้ไม่ได้ทำกิจกรรม</li>\n</ul>\n</li>\n\n\n\n<li>นอนหลับพักผ่อนให้เพียงพอ การนอนหลับที่มีคุณภาพช่วยให้ร่างกายได้ซ่อมแซมส่วนที่สึกหรอและเติมเต็มพลังงานสำรอง การอดนอนส่งผลให้ระดับฮอร์โมนที่ควบคุมความอยากอาหารและพลังงานผิดปกติ (เช่น ฮอร์โมนเกรลินที่เพิ่มความอยากอาหาร และเลปตินที่ลดความรู้สึกอิ่ม) ทำให้รู้สึกอ่อนเพลียและอยากอาหารเพิ่มขึ้น</li>\n\n\n\n<li>จัดการความเครียด ความเครียดเรื้อรังส่งผลให้ร่างกายหลั่งฮอร์โมนคอร์ติซอล ซึ่งอาจรบกวนกระบวนการเผาผลาญพลังงาน ทำให้ร่างกายรู้สึกเหนื่อยล้าได้ง่าย และยังส่งผลต่อการสะสมไขมันบริเวณหน้าท้องอีกด้วย</li>\n\n\n\n<li>ดื่มน้ำให้เพียงพอ น้ำเป็นส่วนประกอบสำคัญของเซลล์และมีบทบาทในกระบวนการเมตาบอลิซึมเกือบทั้งหมด การขาดน้ำเพียงเล็กน้อยก็สามารถส่งผลกระทบต่อระดับพลังงานและความกระปรี้กระเปร่าของร่างกายได้ และยังช่วยให้รู้สึกอิ่มได้ชั่วคราว</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\">5. เมื่อพลังงานไม่สมดุล</h2>\n\n\n\n<p>การที่ร่างกายได้รับพลังงานไม่เพียงพอหรือไม่สมดุล อาจส่งผลให้เกิดอาการต่างๆ เช่น</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อ่อนเพลียเรื้อรัง รู้สึกเหนื่อยล้าตลอดเวลา แม้จะพักผ่อนแล้ว</li>\n\n\n\n<li>ขาดสมาธิและความจำลดลง สมองไม่ได้รับกลูโคสเพียงพอในการทำงาน</li>\n\n\n\n<li>หงุดหงิดง่าย ระดับน้ำตาลในเลือดที่ไม่คงที่ส่งผลต่ออารมณ์</li>\n\n\n\n<li>ภูมิต้านทานต่ำ ร่างกายขาดพลังงานในการผลิตเซลล์ภูมิต้านทาน</li>\n\n\n\n<li>น้ำหนักตัวเปลี่ยนแปลงผิดปกติ อาจเกิดจากการเผาผลาญพลังงานที่ผิดเพี้ยนไป</li>\n\n\n\n<li>กล้ามเนื้อลีบลง โดยเฉพาะในผู้ที่ลดน้ำหนักผิดวิธีและไม่ได้รับโปรตีนเพียงพอ</li>\n</ul>\n\n\n\n<p>หากคุณพบว่าตนเองมีอาการเหล่านี้อย่างต่อเนื่อง ควรปรึกษาแพทย์หรือผู้เชี่ยวชาญด้านโภชนาการ เพื่อหาสาเหตุและแนวทางการแก้ไขที่เหมาะสม โดยเฉพาะอย่างยิ่งในเส้นทางการลดน้ำหนัก การปรึกษาผู้เชี่ยวชาญจะช่วยให้คุณลดน้ำหนักได้อย่างปลอดภัยและมีประสิทธิภาพ</p>\n\n\n\n<p>ร่างกายของเราเป็นระบบที่น่าอัศจรรย์ในการสร้างและจัดการพลังงาน การเข้าใจว่าพลังงานมาจากไหน และกระบวนการใดบ้างที่เกี่ยวข้อง จะช่วยให้เราสามารถดูแลร่างกายได้อย่างถูกวิธี สำหรับผู้ที่กำลังลดน้ำหนัก การเข้าใจความสัมพันธ์ระหว่างพลังงานที่ได้รับและพลังงานที่ใช้ไปเป็นกุญแจสำคัญ การเลือกรับประทานอาหารที่ครบถ้วนและสมดุล โดยเฉพาะอย่างยิ่งการเน้นโปรตีนและคาร์โบไฮเดรตเชิงซ้อน พร้อมทั้งออกกำลังกายอย่างสม่ำเสมอ พักผ่อนให้เพียงพอ และจัดการความเครียด ล้วนเป็นปัจจัยสำคัญที่ช่วยให้เรามีพลังงานเต็มเปี่ยม พร้อมรับมือกับทุกกิจกรรมในชีวิตประจำวัน และสร้างสรรค์ชีวิตที่มีคุณภาพได้อย่างยั่งยืน ทั้งยังช่วยให้การลดน้ำหนักเป็นไปได้อย่างมีประสิทธิภาพและไม่เสียสุขภาพ</p>\n','ปลดล็อกพลังงานชีวิต ร่างกายของเราได้รับพลังงานจากที่ไหนบ้าง? (สำหรับคนลดน้ำหนัก)','','publish','open','open','','where-does-our-body-get-energy-from','','','2025-06-13 04:12:41','2025-06-13 04:12:41','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=30',0,'post','',0),(31,2,'2025-06-11 07:51:05','2025-06-11 07:51:05','','ปลดล็อกพลังงานชีวิต','','inherit','open','closed','','%e0%b8%9b%e0%b8%a5%e0%b8%94%e0%b8%a5%e0%b9%87%e0%b8%ad%e0%b8%81%e0%b8%9e%e0%b8%a5%e0%b8%b1%e0%b8%87%e0%b8%87%e0%b8%b2%e0%b8%99%e0%b8%8a%e0%b8%b5%e0%b8%a7%e0%b8%b4%e0%b8%95','','','2025-06-11 07:51:25','2025-06-11 07:51:25','',30,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ปลดล็อกพลังงานชีวิต-.png',0,'attachment','image/png',0),(32,2,'2025-06-11 07:52:36','2025-06-11 07:52:36','\n<p>พลังงานที่คุณใช้ในแต่ละวัน ไม่ว่าจะเป็นการตื่นนอน การหายใจ การเดิน การคิด หรือแม้แต่การนอนหลับมาจากไหน? ร่างกายมนุษย์นั้นเปรียบเสมือนเครื่องจักรชีวภาพอันซับซ้อนที่ต้องการพลังงานงในการทำงานอย่างต่อเนื่อง เราจะพาคุณใช้พลังงานหลักและกลไกการสร้างพลังงานอันน่าทึ่งในร่างกายของเรา พร้อมไขความลับว่าทำไมการเข้าใจกระบวนการเหล่านี้จึงสำคัญต่อสุขภาพที่ดีและชีวิตที่มีพลัง โดยเฉพาะอย่างยิ่งสำหรับผู้ที่กำลังมุ่งมั่นลดน้ำหนัก</p>\n\n\n\n<h3 class=\"wp-block-heading\">1. ทำไมร่างกายเราต้องมีพลังงาน</h3>\n\n\n\n<p>ในทุกเสี้ยววินาทีของชีวิต ตั้งแต่หัวใจที่เต้นไม่หยุด ระบบประสาทที่ส่งสัญญาณ สมองที่ประมวลผล ไปจนถึงกล้ามเนื้อที่เคลื่อนไหว ทั้งหมดนี้ล้วนต้องอาศัย \"พลังงาน\" การที่ร่างกายของเราสามารถดำรงอยู่และทำกิจกรรมต่างๆ ได้นั้น เป็นผลมาจากกระบวนการทางเคมีอันซับซ้อนที่เรียกว่า เมตาบอลิซึม (Metabolism) ซึ่งทำหน้าที่เปลี่ยนสารอาหารที่เราบริโภคเข้าไปให้กลายเป็นพลังงานที่เซลล์ต่างๆ สามารถนำไปใช้ได้</p>\n\n\n\n<p>พลังงานเหล่านี้ไม่ได้มีไว้แค่สำหรับการเคลื่อนไหวภายนอกเท่านั้น แต่ยังรวมถึงกระบวนการพื้นฐานที่จำเป็นต่อการอยู่รอด (Basal Metabolic Rate หรือ BMR) เช่น การหายใจ การรักษาระดับอุณหภูมิร่างกาย การไหลเวียนโลหิต การซ่อมแซมเซลล์ และการทำงานของอวัยวะภายใน การขาดแคลนพลังงานที่เพียงพอส่งผลกระทบต่อประสิทธิภาพการทำงานของร่างกายและจิตใจอย่างรุนแรง ทำให้รู้สึกอ่อนเพลีย ขาดสมาธิ และเสี่ยงต่อปัญหาสุขภาพต่างๆ มากมาย</p>\n\n\n\n<h3 class=\"wp-block-heading\">2. สารอาหาร 3 หมู่ที่ให้พลังงาน</h3>\n\n\n\n<p>แหล่งพลังงานหลักที่สำคัญที่สุดสำหรับร่างกายของเรามาจากสารอาหารกลุ่ม \"ให้พลังงาน\" ซึ่งได้แก่ คาร์โบไฮเดรต ไขมัน และโปรตีน โดยแต่ละชนิดจะถูกย่อยสลายและเปลี่ยนเป็นพลังงานในรูปแบบที่ร่างกายสามารถนำไปใช้ได้ ซึ่งส่วนใหญ่แล้วจะอยู่ในรูปของ อะดีโนซีนไตรฟอสเฟต (Adenosine Triphosphate - ATP) ซึ่งเป็น \"สกุลเงิน\" แห่งพลังงานที่เซลล์ใช้ขับเคลื่อนกิจกรรมต่างๆ</p>\n\n\n\n<p>2.1 คาร์โบไฮเดรตพลังงานหลัก</p>\n\n\n\n<p>คาร์โบไฮเดรตคือแหล่งพลังงานอันดับหนึ่งที่ร่างกายเลือกใช้เป็นอันดับแรก เพราะสามารถย่อยและดูดซึมไปใช้ได้รวดเร็วที่สุด เมื่อเราบริโภคคาร์โบไฮเดรต ไม่ว่าจะเป็นข้าว แป้ง ขนมปัง ผัก ผลไม้ หรือน้ำตาล ร่างกายจะย่อยสลายให้กลายเป็นน้ำตาลโมเลกุลเดี่ยวที่เล็กที่สุด นั่นคือ กลูโคส (Glucose)</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กลูโคส (Glucose) เป็นน้ำตาลหลักที่เข้าสู่กระแสเลือดและถูกส่งไปยังเซลล์ต่างๆ ทั่วร่างกายเพื่อนำไปสร้าง ATP ทันที โดยเฉพาะอย่างยิ่ง สมองและระบบประสาทที่ต้องการกลูโคสเป็นพลังงานหลักในการทำงาน หากสมองขาดกลูโคส อาจทำให้รู้สึกมึนงง อ่อนเพลีย และประสิทธิภาพการคิดลดลง</li>\n\n\n\n<li>ไกลโคเจน (Glycogen) หากร่างกายได้รับกลูโคสเกินกว่าความต้องการ กลูโคสส่วนเกินจะถูกเปลี่ยนไปเก็บสะสมไว้ในรูปของไกลโคเจนในตับและกล้ามเนื้อ ไกลโคเจนทำหน้าที่เป็นแหล่งพลังงานสำรองระยะสั้น เมื่อร่างกายต้องการพลังงานอย่างเร่งด่วน เช่น ในระหว่างการออกกำลังกาย หรือเมื่อระดับน้ำตาลในเลือดต่ำ ไกลโคเจนจะถูกสลายกลับมาเป็นกลูโคสเพื่อนำไปใช้ต่อไป\n<ul class=\"wp-block-list\">\n<li>ไกลโคเจนในตับ มีบทบาทสำคัญในการรักษาระดับน้ำตาลในเลือดให้คงที่ ช่วยป้องกันภาวะน้ำตาลในเลือดต่ำ</li>\n\n\n\n<li>ไกลโคเจนในกล้ามเนื้อ เป็นแหล่งพลังงานเฉพาะสำหรับกล้ามเนื้อนั้นๆ ใช้ในการหดตัวและทำงานระหว่างการออกกำลังกาย</li>\n</ul>\n</li>\n</ul>\n\n\n\n<p>ความสำคัญทาง SEO คาร์โบไฮเดรต ถือเป็นคีย์เวิร์ดสำคัญที่เกี่ยวข้องกับแหล่งพลังงานแรกของร่างกาย การเน้นคำว่า \"กลูโคส\" และ \"ไกลโคเจน\" ช่วยเพิ่มความน่าเชื่อถือและเนื้อหาที่ตรงประเด็น</p>\n\n\n\n<p>2.2 ไขมัน</p>\n\n\n\n<p>ไขมันเป็นแหล่งพลังงานที่ให้พลังงานได้สูงที่สุดเมื่อเทียบกับคาร์โบไฮเดรตและโปรตีน (1 กรัมของไขมันให้พลังงาน 9 แคลอรี่ ขณะที่คาร์โบไฮเดรตและโปรตีนให้ 4 แคลอรี่) ร่างกายจะดึงไขมันมาใช้เป็นพลังงานหลักเมื่อแหล่งพลังงานจากคาร์โบไฮเดรตเริ่มลดน้อยลง หรือในระหว่างการทำกิจกรรมที่มีความเข้มข้นต่ำแต่ใช้เวลานาน เช่น การเดิน หรือการนอนหลับ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ไตรกลีเซอไรด์ (Triglycerides) ไขมันส่วนใหญ่ที่เราบริโภคเข้าไปจะอยู่ในรูปของไตรกลีเซอไรด์ ซึ่งถูกย่อยสลายเป็นกรดไขมัน (Fatty Acids) และกลีเซอรอล (Glycerol) เพื่อนำไปใช้เป็นพลังงาน กรดไขมันจะถูกส่งไปยังเซลล์เพื่อเข้าสู่กระบวนการที่เรียกว่า เบต้าออกซิเดชั่น (Beta-oxidation) เพื่อสร้าง ATP</li>\n\n\n\n<li>ไขมันสะสม ร่างกายมีความสามารถในการเก็บสะสมไขมันได้ไม่จำกัดในรูปของเนื้อเยื่อไขมัน (Adipose Tissue) ซึ่งทำหน้าที่เป็นคลังพลังงานสำรองขนาดใหญ่ หากร่างกายได้รับพลังงานเกินความต้องการ พลังงานส่วนเกินจะถูกเปลี่ยนไปเก็บในรูปของไขมัน ทำให้เกิดการสะสมไขมันและน้ำหนักเพิ่มขึ้น</li>\n\n\n\n<li>บทบาทอื่นๆ ของไขมัน นอกจากให้พลังงานแล้ว ไขมันยังมีความสำคัญต่อการดูดซึมวิตามินที่ละลายในไขมัน (A, D, E, K) เป็นฉนวนกันความร้อน ปกป้องอวัยวะภายใน และเป็นส่วนประกอบสำคัญของเซลล์และฮอร์โมนหลายชนิด</li>\n</ul>\n\n\n\n<p>2.3 โปรตีน</p>\n\n\n\n<p>โปรตีนเป็นสารอาหารที่สำคัญต่อการสร้างและซ่อมแซมเนื้อเยื่อต่างๆ ของร่างกาย รวมถึงการผลิตเอนไซม์ ฮอร์โมน และสารภูมิต้านทาน แม้ว่าโปรตีนจะไม่ใช่แหล่งพลังงานหลักที่ร่างกายเลือกใช้ในสภาวะปกติ แต่ในยามจำเป็น เช่น เมื่อร่างกายขาดแคลนคาร์โบไฮเดรตและไขมันอย่างรุนแรง (เช่น ในภาวะอดอาหารนานๆ หรือออกกำลังกายอย่างหนักโดยไม่ได้รับสารอาหารเพียงพอ) ร่างกายจะเริ่มสลายโปรตีน โดยเฉพาะจากกล้ามเนื้อ มาใช้เป็นพลังงาน</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กรดอะมิโน (Amino Acids) โปรตีนจะถูกย่อยสลายเป็นกรดอะมิโน ซึ่งสามารถนำไปผ่านกระบวนการ กลูโคนีโอเจเนซิส (Gluconeogenesis) ในตับเพื่อเปลี่ยนเป็นกลูโคส หรือเข้าสู่กระบวนการอื่นเพื่อสร้าง ATP ได้โดยตรง</li>\n\n\n\n<li>ข้อควรระวัง การที่ร่างกายสลายโปรตีนมาใช้เป็นพลังงานมากเกินไป ไม่เป็นผลดีต่อสุขภาพ เพราะจะนำไปสู่การสูญเสียมวลกล้ามเนื้อ ทำให้ร่างกายอ่อนแอลง และส่งผลกระทบต่อการทำงานของอวัยวะต่างๆ</li>\n</ul>\n\n\n\n<p>ความสำคัญทาง SEO \"โปรตีน\" และ \"แหล่งพลังงานทางเลือก\" เป็นคำที่ควรเน้น เพื่อแสดงถึงความเข้าใจที่ครบถ้วนของบทบาทสารอาหาร</p>\n\n\n\n<h3 class=\"wp-block-heading\">3. ATP ในไมโตคอนเดรีย</h3>\n\n\n\n<p>ไม่ว่าจะเป็นคาร์โบไฮเดรต ไขมัน หรือโปรตีน เมื่อถูกย่อยสลายแล้ว สารอาหารเหล่านี้จะถูกนำเข้าสู่กระบวนการที่ซับซ้อนภายในเซลล์เพื่อเปลี่ยนเป็นพลังงานในรูปของ ATP (Adenosine Triphosphate) ซึ่งเป็นโมเลกุลที่เก็บพลังงานสูงและสามารถปลดปล่อยพลังงานออกมาได้อย่างรวดเร็วเมื่อเซลล์ต้องการ</p>\n\n\n\n<p>กระบวนการหลักในการสร้าง ATP เกิดขึ้นภายในออร์แกเนลล์เล็กๆ ที่เรียกว่า ไมโตคอนเดรีย (Mitochondria) ซึ่งมักถูกเปรียบเปรยว่าเป็น \"โรงไฟฟ้าของเซลล์\"</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>การหายใจระดับเซลล์ (Cellular Respiration) เป็นกระบวนการที่ซับซ้อนหลายขั้นตอนที่เกิดขึ้นในไมโตคอนเดรีย โดยอาศัยออกซิเจนเป็นหลัก (Aerobic Respiration) เพื่อสลายกลูโคส (หรือสารตั้งต้นจากไขมันและโปรตีน) ให้กลายเป็นพลังงาน ATP พร้อมกับปล่อยก๊าซคาร์บอนไดออกไซด์และน้ำเป็นผลพลอยได้<br>\n<ul class=\"wp-block-list\">\n<li>ไกลโคไลซิส (Glycolysis) ขั้นตอนแรกของการสลายกลูโคส เกิดขึ้นในไซโทพลาซึมของเซลล์ ไม่จำเป็นต้องใช้ออกซิเจน ให้ ATP จำนวนเล็กน้อยและสร้างสารตั้งต้นสำหรับขั้นตอนต่อไป</li>\n\n\n\n<li>วัฏจักรเครบส์ (Krebs Cycle / Citric Acid Cycle) เกิดขึ้นในไมโตคอนเดรีย อาศัยออกซิเจน สร้างสารพลังงานสูงที่นำไปใช้ในขั้นตอนสุดท้าย</li>\n\n\n\n<li>ระบบถ่ายทอดอิเล็กตรอน (Electron Transport System) เป็นขั้นตอนสุดท้ายและเป็นส่วนที่สร้าง ATP ได้มากที่สุด โดยใช้ออกซิเจนเป็นตัวรับอิเล็กตรอนตัวสุดท้าย</li>\n</ul>\n</li>\n\n\n\n<li>ระบบพลังงานฉุกเฉิน ระบบฟอสฟาเจน (Phosphagen System) นอกจากการหายใจระดับเซลล์แล้ว ร่างกายยังมีระบบพลังงานที่สามารถนำมาใช้ได้ทันทีในระยะเวลาสั้นๆ (ประมาณ 1-15 วินาที) สำหรับกิจกรรมที่ต้องใช้แรงระเบิดสูง เช่น การวิ่งเร็วสุดกำลัง หรือการยกน้ำหนักสูงสุด ระบบนี้จะใช้สารที่เรียกว่า ครีเอทีนฟอสเฟต (Creatine Phosphate) ซึ่งเป็นแหล่งพลังงาน ATP ที่สะสมอยู่ในกล้ามเนื้อ เมื่อ ATP ถูกใช้ไป ครีเอทีนฟอสเฟตจะบริจาคหมู่ฟอสเฟตให้ ADP (Adenosine Diphosphate) กลายเป็น ATP ได้อย่างรวดเร็ว อย่างไรก็ตาม ระบบนี้มีขีดจำกัดในการสะสม ทำให้หมดลงอย่างรวดเร็ว<br></li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. การจัดการพลังงานในชีวิตประจำวัน</h3>\n\n\n\n<p>การเข้าใจว่าพลังงานในร่างกายมาจากไหน ทำให้เราสามารถดูแลตัวเองได้อย่างเหมาะสม เพื่อให้มีพลังงานเพียงพอต่อการใช้ชีวิตและกิจกรรมต่างๆ</p>\n\n\n\n<p>4.1 พลังงานที่จำเป็นต่อการลดน้ำหนัก แคลอรี่ที่เหมาะสมไม่ใช่แคลอรี่ที่ต่ำที่สุด</p>\n\n\n\n<p>สำหรับผู้ที่กำลังลดน้ำหนัก การเข้าใจเรื่องพลังงานเป็นสิ่งสำคัญอย่างยิ่ง หลักการพื้นฐานคือ \"การสร้างภาวะขาดดุลพลังงาน (Calorie Deficit)\" นั่นคือ การบริโภคพลังงาน (แคลอรี่) ให้น้อยกว่าที่ร่างกายใช้ไปในแต่ละวัน เพื่อให้ร่างกายดึงพลังงานสำรอง (ไขมันสะสม) ออกมาใช้ อย่างไรก็ตาม การลดแคลอรี่มากเกินไปเป็นสิ่งที่ไม่ถูกต้องและอาจเป็นอันตราย</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อย่าลดแคลอรี่ต่ำเกินไป การลดแคลอรี่อย่างฮวบฮาบอาจทำให้ร่างกายเข้าสู่ภาวะ \"จำศีล\" (starvation mode) ซึ่งจะลดอัตราการเผาผลาญพลังงานพื้นฐานลง เพื่อประหยัดพลังงาน ส่งผลให้การลดน้ำหนักเป็นไปได้ยากขึ้นและอาจเกิดอาการโยโย่ตามมาได้</li>\n\n\n\n<li>รักษาสมดุลของมาโครนิวเทรียนท์ (Macronutrients) แม้จะต้องลดแคลอรี่ แต่การได้รับคาร์โบไฮเดรต ไขมัน และโปรตีนในสัดส่วนที่เหมาะสมยังคงเป็นสิ่งสำคัญ\n<ul class=\"wp-block-list\">\n<li>คาร์โบไฮเดรตเชิงซ้อน ยังคงจำเป็นสำหรับการให้พลังงานแก่สมองและกล้ามเนื้อ เลือกข้าวกล้อง ขนมปังโฮลวีท หรือผัก ผลไม้ที่มีใยอาหารสูง เพื่อรักษาระดับน้ำตาลในเลือดให้คงที่และลดความอยากอาหาร</li>\n\n\n\n<li>ไขมันดี ไม่ควรงดไขมันทั้งหมด เพราะไขมันดีมีความจำเป็นต่อการทำงานของฮอร์โมนและการดูดซึมวิตามิน ควรเลือกจากแหล่งธรรมชาติ เช่น อะโวคาโด ถั่ว เมล็ดพืช และปลา</li>\n\n\n\n<li>โปรตีนสูง การเพิ่มสัดส่วนโปรตีนในอาหารเป็นกลยุทธ์สำคัญในการลดน้ำหนัก เพราะโปรตีนช่วยให้อิ่มนานขึ้น ลดความอยากอาหาร และที่สำคัญที่สุดคือช่วยรักษามวลกล้ามเนื้อในขณะที่เราลดน้ำหนัก กล้ามเนื้อเป็นเนื้อเยื่อที่ใช้พลังงานสูง การมีกล้ามเนื้อมากจึงช่วยเพิ่มอัตราการเผาผลาญพลังงานพื้นฐาน (BMR) ของร่างกาย ทำให้การลดน้ำหนักเป็นไปอย่างมีประสิทธิภาพมากขึ้น</li>\n</ul>\n</li>\n\n\n\n<li>การประมาณการพลังงานที่ต้องการ คุณสามารถคำนวณอัตราการเผาผลาญพลังงานพื้นฐาน (BMR) และพลังงานที่ใช้ในกิจกรรมประจำวัน (TDEE - Total Daily Energy Expenditure) เพื่อหาค่าแคลอรี่ที่เหมาะสมสำหรับการลดน้ำหนักอย่างปลอดภัยและยั่งยืน โดยปกติแล้ว การลดประมาณ 500-750 แคลอรี่ต่อวันจาก TDEE จะช่วยให้น้ำหนักลดลงประมาณ 0.5-1 กิโลกรัมต่อสัปดาห์</li>\n</ul>\n\n\n\n<p>4.2 เคล็ดลับเพิ่มเติมเพื่อการจัดการพลังงานและลดน้ำหนักอย่างมีประสิทธิภาพ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>บริโภคคาร์โบไฮเดรตเชิงซ้อนอย่างเพียงพอ เลือกข้าวกล้อง ขนมปังโฮลวีท หรือธัญพืชไม่ขัดสี เพื่อให้ร่างกายได้รับกลูโคสอย่างต่อเนื่องและรักษาระดับพลังงานให้คงที่ตลอดวัน หลีกเลี่ยงน้ำตาลเชิงเดี่ยวหรืออาหารแปรรูปที่ทำให้ระดับน้ำตาลพุ่งสูงและตกฮวบอย่างรวดเร็ว ซึ่งนำไปสู่อาการอยากอาหารและสะสมไขมัน</li>\n\n\n\n<li>เลือกไขมันดี บริโภคไขมันจากแหล่งที่มีประโยชน์ เช่น อะโวคาโด น้ำมันมะกอก ถั่ว และปลา เพื่อให้ร่างกายได้รับกรดไขมันจำเป็นและมีแหล่งพลังงานสำรองที่ดี พร้อมทั้งช่วยให้อิ่มนานขึ้น</li>\n\n\n\n<li>รับโปรตีนให้เพียงพอ (ย้ำอีกครั้งถึงความสำคัญ) โปรตีนจำเป็นต่อการซ่อมแซมและสร้างกล้ามเนื้อ ซึ่งเป็นเนื้อเยื่อที่ใช้พลังงานสูง การมีมวลกล้ามเนื้อที่แข็งแรงช่วยเพิ่มอัตราการเผาผลาญพลังงานพื้นฐานของร่างกาย ทำให้ร่างกายดึงไขมันมาใช้เป็นพลังงานได้ดีขึ้น</li>\n\n\n\n<li>ออกกำลังกายสม่ำเสมอ การออกกำลังกายช่วยกระตุ้นการทำงานของไมโตคอนเดรียในเซลล์ ทำให้ร่างกายมีประสิทธิภาพในการผลิต ATP มากขึ้น นอกจากนี้ยังช่วยให้ระบบการเผาผลาญพลังงานทำงานได้อย่างสมดุล ไม่ว่าจะเป็นการใช้คาร์โบไฮเดรตหรือไขมัน และที่สำคัญคือ ช่วยเผาผลาญแคลอรี่ส่วนเกิน\n<ul class=\"wp-block-list\">\n<li>ออกกำลังกายแบบคาร์ดิโอ (Aerobic) ช่วยเพิ่มความทนทานของระบบหายใจและไหลเวียนเลือด ทำให้การลำเลียงออกซิเจนไปสร้าง ATP มีประสิทธิภาพ และยังช่วยเผาผลาญไขมันได้ดี</li>\n\n\n\n<li>เวทเทรนนิ่ง (Strength Training) เป็นสิ่งสำคัญอย่างยิ่งสำหรับคนลดน้ำหนัก เพราะช่วยเพิ่มมวลกล้ามเนื้อ ซึ่งจะช่วยเพิ่มอัตราการเผาผลาญพลังงานขณะพัก ทำให้ร่างกายเผาผลาญไขมันได้แม้ไม่ได้ทำกิจกรรม</li>\n</ul>\n</li>\n\n\n\n<li>นอนหลับพักผ่อนให้เพียงพอ การนอนหลับที่มีคุณภาพช่วยให้ร่างกายได้ซ่อมแซมส่วนที่สึกหรอและเติมเต็มพลังงานสำรอง การอดนอนส่งผลให้ระดับฮอร์โมนที่ควบคุมความอยากอาหารและพลังงานผิดปกติ (เช่น ฮอร์โมนเกรลินที่เพิ่มความอยากอาหาร และเลปตินที่ลดความรู้สึกอิ่ม) ทำให้รู้สึกอ่อนเพลียและอยากอาหารเพิ่มขึ้น</li>\n\n\n\n<li>จัดการความเครียด ความเครียดเรื้อรังส่งผลให้ร่างกายหลั่งฮอร์โมนคอร์ติซอล ซึ่งอาจรบกวนกระบวนการเผาผลาญพลังงาน ทำให้ร่างกายรู้สึกเหนื่อยล้าได้ง่าย และยังส่งผลต่อการสะสมไขมันบริเวณหน้าท้องอีกด้วย</li>\n\n\n\n<li>ดื่มน้ำให้เพียงพอ น้ำเป็นส่วนประกอบสำคัญของเซลล์และมีบทบาทในกระบวนการเมตาบอลิซึมเกือบทั้งหมด การขาดน้ำเพียงเล็กน้อยก็สามารถส่งผลกระทบต่อระดับพลังงานและความกระปรี้กระเปร่าของร่างกายได้ และยังช่วยให้รู้สึกอิ่มได้ชั่วคราว</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">5. เมื่อพลังงานไม่สมดุล</h3>\n\n\n\n<p>การที่ร่างกายได้รับพลังงานไม่เพียงพอหรือไม่สมดุล อาจส่งผลให้เกิดอาการต่างๆ เช่น</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อ่อนเพลียเรื้อรัง รู้สึกเหนื่อยล้าตลอดเวลา แม้จะพักผ่อนแล้ว</li>\n\n\n\n<li>ขาดสมาธิและความจำลดลง สมองไม่ได้รับกลูโคสเพียงพอในการทำงาน</li>\n\n\n\n<li>หงุดหงิดง่าย ระดับน้ำตาลในเลือดที่ไม่คงที่ส่งผลต่ออารมณ์</li>\n\n\n\n<li>ภูมิต้านทานต่ำ ร่างกายขาดพลังงานในการผลิตเซลล์ภูมิต้านทาน</li>\n\n\n\n<li>น้ำหนักตัวเปลี่ยนแปลงผิดปกติ อาจเกิดจากการเผาผลาญพลังงานที่ผิดเพี้ยนไป</li>\n\n\n\n<li>กล้ามเนื้อลีบลง โดยเฉพาะในผู้ที่ลดน้ำหนักผิดวิธีและไม่ได้รับโปรตีนเพียงพอ</li>\n</ul>\n\n\n\n<p>หากคุณพบว่าตนเองมีอาการเหล่านี้อย่างต่อเนื่อง ควรปรึกษาแพทย์หรือผู้เชี่ยวชาญด้านโภชนาการ เพื่อหาสาเหตุและแนวทางการแก้ไขที่เหมาะสม โดยเฉพาะอย่างยิ่งในเส้นทางการลดน้ำหนัก การปรึกษาผู้เชี่ยวชาญจะช่วยให้คุณลดน้ำหนักได้อย่างปลอดภัยและมีประสิทธิภาพ</p>\n\n\n\n<p>ร่างกายของเราเป็นระบบที่น่าอัศจรรย์ในการสร้างและจัดการพลังงาน การเข้าใจว่าพลังงานมาจากไหน และกระบวนการใดบ้างที่เกี่ยวข้อง จะช่วยให้เราสามารถดูแลร่างกายได้อย่างถูกวิธี สำหรับผู้ที่กำลังลดน้ำหนัก การเข้าใจความสัมพันธ์ระหว่างพลังงานที่ได้รับและพลังงานที่ใช้ไปเป็นกุญแจสำคัญ การเลือกรับประทานอาหารที่ครบถ้วนและสมดุล โดยเฉพาะอย่างยิ่งการเน้นโปรตีนและคาร์โบไฮเดรตเชิงซ้อน พร้อมทั้งออกกำลังกายอย่างสม่ำเสมอ พักผ่อนให้เพียงพอ และจัดการความเครียด ล้วนเป็นปัจจัยสำคัญที่ช่วยให้เรามีพลังงานเต็มเปี่ยม พร้อมรับมือกับทุกกิจกรรมในชีวิตประจำวัน และสร้างสรรค์ชีวิตที่มีคุณภาพได้อย่างยั่งยืน ทั้งยังช่วยให้การลดน้ำหนักเป็นไปได้อย่างมีประสิทธิภาพและไม่เสียสุขภาพ</p>\n','ปลดล็อกพลังงานชีวิต ร่างกายของเราได้รับพลังงานจากที่ไหนบ้าง? (สำหรับคนลดน้ำหนัก)','','inherit','closed','closed','','30-revision-v1','','','2025-06-11 07:52:36','2025-06-11 07:52:36','',30,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=32',0,'revision','',0),(34,2,'2025-06-11 08:00:23','2025-06-11 08:00:23','\n<p>พลังงานที่คุณใช้ในแต่ละวัน ไม่ว่าจะเป็นการตื่นนอน การหายใจ การเดิน การคิด หรือแม้แต่การนอนหลับมาจากไหน? ร่างกายมนุษย์นั้นเปรียบเสมือนเครื่องจักรชีวภาพอันซับซ้อนที่ต้องการพลังงานงในการทำงานอย่างต่อเนื่อง เราจะพาคุณใช้พลังงานหลักและกลไกการสร้างพลังงานอันน่าทึ่งในร่างกายของเรา พร้อมไขความลับว่าทำไมการเข้าใจกระบวนการเหล่านี้จึงสำคัญต่อสุขภาพที่ดีและชีวิตที่มีพลัง โดยเฉพาะอย่างยิ่งสำหรับผู้ที่กำลังมุ่งมั่นลดน้ำหนัก</p>\n\n\n\n<h3 class=\"wp-block-heading\">1. ทำไมร่างกายเราต้องมีพลังงาน</h3>\n\n\n\n<p>ในทุกเสี้ยววินาทีของชีวิต ตั้งแต่หัวใจที่เต้นไม่หยุด ระบบประสาทที่ส่งสัญญาณ สมองที่ประมวลผล ไปจนถึงกล้ามเนื้อที่เคลื่อนไหว ทั้งหมดนี้ล้วนต้องอาศัย \"พลังงาน\" การที่ร่างกายของเราสามารถดำรงอยู่และทำกิจกรรมต่างๆ ได้นั้น เป็นผลมาจากกระบวนการทางเคมีอันซับซ้อนที่เรียกว่า เมตาบอลิซึม (Metabolism) ซึ่งทำหน้าที่เปลี่ยนสารอาหารที่เราบริโภคเข้าไปให้กลายเป็นพลังงานที่เซลล์ต่างๆ สามารถนำไปใช้ได้</p>\n\n\n\n<p>พลังงานเหล่านี้ไม่ได้มีไว้แค่สำหรับการเคลื่อนไหวภายนอกเท่านั้น แต่ยังรวมถึงกระบวนการพื้นฐานที่จำเป็นต่อการอยู่รอด (Basal Metabolic Rate หรือ BMR) เช่น การหายใจ การรักษาระดับอุณหภูมิร่างกาย การไหลเวียนโลหิต การซ่อมแซมเซลล์ และการทำงานของอวัยวะภายใน การขาดแคลนพลังงานที่เพียงพอส่งผลกระทบต่อประสิทธิภาพการทำงานของร่างกายและจิตใจอย่างรุนแรง ทำให้รู้สึกอ่อนเพลีย ขาดสมาธิ และเสี่ยงต่อปัญหาสุขภาพต่างๆ มากมาย</p>\n\n\n\n<h3 class=\"wp-block-heading\">2. สารอาหาร 3 หมู่ที่ให้พลังงาน</h3>\n\n\n\n<p>แหล่งพลังงานหลักที่สำคัญที่สุดสำหรับร่างกายของเรามาจากสารอาหารกลุ่ม \"ให้พลังงาน\" ซึ่งได้แก่ คาร์โบไฮเดรต ไขมัน และโปรตีน โดยแต่ละชนิดจะถูกย่อยสลายและเปลี่ยนเป็นพลังงานในรูปแบบที่ร่างกายสามารถนำไปใช้ได้ ซึ่งส่วนใหญ่แล้วจะอยู่ในรูปของ อะดีโนซีนไตรฟอสเฟต (Adenosine Triphosphate - ATP) ซึ่งเป็น \"สกุลเงิน\" แห่งพลังงานที่เซลล์ใช้ขับเคลื่อนกิจกรรมต่างๆ</p>\n\n\n\n<p>2.1 คาร์โบไฮเดรตพลังงานหลัก</p>\n\n\n\n<p>คาร์โบไฮเดรตคือแหล่งพลังงานอันดับหนึ่งที่ร่างกายเลือกใช้เป็นอันดับแรก เพราะสามารถย่อยและดูดซึมไปใช้ได้รวดเร็วที่สุด เมื่อเราบริโภคคาร์โบไฮเดรต ไม่ว่าจะเป็นข้าว แป้ง ขนมปัง ผัก ผลไม้ หรือน้ำตาล ร่างกายจะย่อยสลายให้กลายเป็นน้ำตาลโมเลกุลเดี่ยวที่เล็กที่สุด นั่นคือ กลูโคส (Glucose)</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กลูโคส (Glucose) เป็นน้ำตาลหลักที่เข้าสู่กระแสเลือดและถูกส่งไปยังเซลล์ต่างๆ ทั่วร่างกายเพื่อนำไปสร้าง ATP ทันที โดยเฉพาะอย่างยิ่ง สมองและระบบประสาทที่ต้องการกลูโคสเป็นพลังงานหลักในการทำงาน หากสมองขาดกลูโคส อาจทำให้รู้สึกมึนงง อ่อนเพลีย และประสิทธิภาพการคิดลดลง</li>\n\n\n\n<li>ไกลโคเจน (Glycogen) หากร่างกายได้รับกลูโคสเกินกว่าความต้องการ กลูโคสส่วนเกินจะถูกเปลี่ยนไปเก็บสะสมไว้ในรูปของไกลโคเจนในตับและกล้ามเนื้อ ไกลโคเจนทำหน้าที่เป็นแหล่งพลังงานสำรองระยะสั้น เมื่อร่างกายต้องการพลังงานอย่างเร่งด่วน เช่น ในระหว่างการออกกำลังกาย หรือเมื่อระดับน้ำตาลในเลือดต่ำ ไกลโคเจนจะถูกสลายกลับมาเป็นกลูโคสเพื่อนำไปใช้ต่อไป\n<ul class=\"wp-block-list\">\n<li>ไกลโคเจนในตับ มีบทบาทสำคัญในการรักษาระดับน้ำตาลในเลือดให้คงที่ ช่วยป้องกันภาวะน้ำตาลในเลือดต่ำ</li>\n\n\n\n<li>ไกลโคเจนในกล้ามเนื้อ เป็นแหล่งพลังงานเฉพาะสำหรับกล้ามเนื้อนั้นๆ ใช้ในการหดตัวและทำงานระหว่างการออกกำลังกาย</li>\n</ul>\n</li>\n</ul>\n\n\n\n<p>ความสำคัญทาง SEO คาร์โบไฮเดรต ถือเป็นคีย์เวิร์ดสำคัญที่เกี่ยวข้องกับแหล่งพลังงานแรกของร่างกาย การเน้นคำว่า \"กลูโคส\" และ \"ไกลโคเจน\" ช่วยเพิ่มความน่าเชื่อถือและเนื้อหาที่ตรงประเด็น</p>\n\n\n\n<p>2.2 ไขมัน</p>\n\n\n\n<p>ไขมันเป็นแหล่งพลังงานที่ให้พลังงานได้สูงที่สุดเมื่อเทียบกับคาร์โบไฮเดรตและโปรตีน (1 กรัมของไขมันให้พลังงาน 9 แคลอรี่ ขณะที่คาร์โบไฮเดรตและโปรตีนให้ 4 แคลอรี่) ร่างกายจะดึงไขมันมาใช้เป็นพลังงานหลักเมื่อแหล่งพลังงานจากคาร์โบไฮเดรตเริ่มลดน้อยลง หรือในระหว่างการทำกิจกรรมที่มีความเข้มข้นต่ำแต่ใช้เวลานาน เช่น การเดิน หรือการนอนหลับ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ไตรกลีเซอไรด์ (Triglycerides) ไขมันส่วนใหญ่ที่เราบริโภคเข้าไปจะอยู่ในรูปของไตรกลีเซอไรด์ ซึ่งถูกย่อยสลายเป็นกรดไขมัน (Fatty Acids) และกลีเซอรอล (Glycerol) เพื่อนำไปใช้เป็นพลังงาน กรดไขมันจะถูกส่งไปยังเซลล์เพื่อเข้าสู่กระบวนการที่เรียกว่า เบต้าออกซิเดชั่น (Beta-oxidation) เพื่อสร้าง ATP</li>\n\n\n\n<li>ไขมันสะสม ร่างกายมีความสามารถในการเก็บสะสมไขมันได้ไม่จำกัดในรูปของเนื้อเยื่อไขมัน (Adipose Tissue) ซึ่งทำหน้าที่เป็นคลังพลังงานสำรองขนาดใหญ่ หากร่างกายได้รับพลังงานเกินความต้องการ พลังงานส่วนเกินจะถูกเปลี่ยนไปเก็บในรูปของไขมัน ทำให้เกิดการสะสมไขมันและน้ำหนักเพิ่มขึ้น</li>\n\n\n\n<li>บทบาทอื่นๆ ของไขมัน นอกจากให้พลังงานแล้ว ไขมันยังมีความสำคัญต่อการดูดซึมวิตามินที่ละลายในไขมัน (A, D, E, K) เป็นฉนวนกันความร้อน ปกป้องอวัยวะภายใน และเป็นส่วนประกอบสำคัญของเซลล์และฮอร์โมนหลายชนิด</li>\n</ul>\n\n\n\n<p>2.3 โปรตีน</p>\n\n\n\n<p>โปรตีนเป็นสารอาหารที่สำคัญต่อการสร้างและซ่อมแซมเนื้อเยื่อต่างๆ ของร่างกาย รวมถึงการผลิตเอนไซม์ ฮอร์โมน และสารภูมิต้านทาน แม้ว่าโปรตีนจะไม่ใช่แหล่งพลังงานหลักที่ร่างกายเลือกใช้ในสภาวะปกติ แต่ในยามจำเป็น เช่น เมื่อร่างกายขาดแคลนคาร์โบไฮเดรตและไขมันอย่างรุนแรง (เช่น ในภาวะอดอาหารนานๆ หรือออกกำลังกายอย่างหนักโดยไม่ได้รับสารอาหารเพียงพอ) ร่างกายจะเริ่มสลายโปรตีน โดยเฉพาะจากกล้ามเนื้อ มาใช้เป็นพลังงาน</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กรดอะมิโน (Amino Acids) โปรตีนจะถูกย่อยสลายเป็นกรดอะมิโน ซึ่งสามารถนำไปผ่านกระบวนการ กลูโคนีโอเจเนซิส (Gluconeogenesis) ในตับเพื่อเปลี่ยนเป็นกลูโคส หรือเข้าสู่กระบวนการอื่นเพื่อสร้าง ATP ได้โดยตรง</li>\n\n\n\n<li>ข้อควรระวัง การที่ร่างกายสลายโปรตีนมาใช้เป็นพลังงานมากเกินไป ไม่เป็นผลดีต่อสุขภาพ เพราะจะนำไปสู่การสูญเสียมวลกล้ามเนื้อ ทำให้ร่างกายอ่อนแอลง และส่งผลกระทบต่อการทำงานของอวัยวะต่างๆ</li>\n</ul>\n\n\n\n<p>ความสำคัญทาง SEO \"โปรตีน\" และ \"แหล่งพลังงานทางเลือก\" เป็นคำที่ควรเน้น เพื่อแสดงถึงความเข้าใจที่ครบถ้วนของบทบาทสารอาหาร</p>\n\n\n\n<h3 class=\"wp-block-heading\">3. ATP ในไมโตคอนเดรีย</h3>\n\n\n\n<p>ไม่ว่าจะเป็นคาร์โบไฮเดรต ไขมัน หรือโปรตีน เมื่อถูกย่อยสลายแล้ว สารอาหารเหล่านี้จะถูกนำเข้าสู่กระบวนการที่ซับซ้อนภายในเซลล์เพื่อเปลี่ยนเป็นพลังงานในรูปของ ATP (Adenosine Triphosphate) ซึ่งเป็นโมเลกุลที่เก็บพลังงานสูงและสามารถปลดปล่อยพลังงานออกมาได้อย่างรวดเร็วเมื่อเซลล์ต้องการ</p>\n\n\n\n<p>กระบวนการหลักในการสร้าง ATP เกิดขึ้นภายในออร์แกเนลล์เล็กๆ ที่เรียกว่า ไมโตคอนเดรีย (Mitochondria) ซึ่งมักถูกเปรียบเปรยว่าเป็น \"โรงไฟฟ้าของเซลล์\"</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>การหายใจระดับเซลล์ (Cellular Respiration) เป็นกระบวนการที่ซับซ้อนหลายขั้นตอนที่เกิดขึ้นในไมโตคอนเดรีย โดยอาศัยออกซิเจนเป็นหลัก (Aerobic Respiration) เพื่อสลายกลูโคส (หรือสารตั้งต้นจากไขมันและโปรตีน) ให้กลายเป็นพลังงาน ATP พร้อมกับปล่อยก๊าซคาร์บอนไดออกไซด์และน้ำเป็นผลพลอยได้<br>\n<ul class=\"wp-block-list\">\n<li>ไกลโคไลซิส (Glycolysis) ขั้นตอนแรกของการสลายกลูโคส เกิดขึ้นในไซโทพลาซึมของเซลล์ ไม่จำเป็นต้องใช้ออกซิเจน ให้ ATP จำนวนเล็กน้อยและสร้างสารตั้งต้นสำหรับขั้นตอนต่อไป</li>\n\n\n\n<li>วัฏจักรเครบส์ (Krebs Cycle / Citric Acid Cycle) เกิดขึ้นในไมโตคอนเดรีย อาศัยออกซิเจน สร้างสารพลังงานสูงที่นำไปใช้ในขั้นตอนสุดท้าย</li>\n\n\n\n<li>ระบบถ่ายทอดอิเล็กตรอน (Electron Transport System) เป็นขั้นตอนสุดท้ายและเป็นส่วนที่สร้าง ATP ได้มากที่สุด โดยใช้ออกซิเจนเป็นตัวรับอิเล็กตรอนตัวสุดท้าย</li>\n</ul>\n</li>\n\n\n\n<li>ระบบพลังงานฉุกเฉิน ระบบฟอสฟาเจน (Phosphagen System) นอกจากการหายใจระดับเซลล์แล้ว ร่างกายยังมีระบบพลังงานที่สามารถนำมาใช้ได้ทันทีในระยะเวลาสั้นๆ (ประมาณ 1-15 วินาที) สำหรับกิจกรรมที่ต้องใช้แรงระเบิดสูง เช่น การวิ่งเร็วสุดกำลัง หรือการยกน้ำหนักสูงสุด ระบบนี้จะใช้สารที่เรียกว่า ครีเอทีนฟอสเฟต (Creatine Phosphate) ซึ่งเป็นแหล่งพลังงาน ATP ที่สะสมอยู่ในกล้ามเนื้อ เมื่อ ATP ถูกใช้ไป ครีเอทีนฟอสเฟตจะบริจาคหมู่ฟอสเฟตให้ ADP (Adenosine Diphosphate) กลายเป็น ATP ได้อย่างรวดเร็ว อย่างไรก็ตาม ระบบนี้มีขีดจำกัดในการสะสม ทำให้หมดลงอย่างรวดเร็ว<br></li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. การจัดการพลังงานในชีวิตประจำวัน</h3>\n\n\n\n<p>การเข้าใจว่าพลังงานในร่างกายมาจากไหน ทำให้เราสามารถดูแลตัวเองได้อย่างเหมาะสม เพื่อให้มีพลังงานเพียงพอต่อการใช้ชีวิตและกิจกรรมต่างๆ</p>\n\n\n\n<p>4.1 พลังงานที่จำเป็นต่อการลดน้ำหนัก แคลอรี่ที่เหมาะสมไม่ใช่แคลอรี่ที่ต่ำที่สุด</p>\n\n\n\n<p>สำหรับผู้ที่กำลังลดน้ำหนัก การเข้าใจเรื่องพลังงานเป็นสิ่งสำคัญอย่างยิ่ง หลักการพื้นฐานคือ \"การสร้างภาวะขาดดุลพลังงาน (Calorie Deficit)\" นั่นคือ การบริโภคพลังงาน (แคลอรี่) ให้น้อยกว่าที่ร่างกายใช้ไปในแต่ละวัน เพื่อให้ร่างกายดึงพลังงานสำรอง (ไขมันสะสม) ออกมาใช้ อย่างไรก็ตาม การลดแคลอรี่มากเกินไปเป็นสิ่งที่ไม่ถูกต้องและอาจเป็นอันตราย</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อย่าลดแคลอรี่ต่ำเกินไป การลดแคลอรี่อย่างฮวบฮาบอาจทำให้ร่างกายเข้าสู่ภาวะ \"จำศีล\" (starvation mode) ซึ่งจะลดอัตราการเผาผลาญพลังงานพื้นฐานลง เพื่อประหยัดพลังงาน ส่งผลให้การลดน้ำหนักเป็นไปได้ยากขึ้นและอาจเกิดอาการโยโย่ตามมาได้</li>\n\n\n\n<li>รักษาสมดุลของมาโครนิวเทรียนท์ (Macronutrients) แม้จะต้องลดแคลอรี่ แต่การได้รับคาร์โบไฮเดรต ไขมัน และโปรตีนในสัดส่วนที่เหมาะสมยังคงเป็นสิ่งสำคัญ\n<ul class=\"wp-block-list\">\n<li>คาร์โบไฮเดรตเชิงซ้อน ยังคงจำเป็นสำหรับการให้พลังงานแก่สมองและกล้ามเนื้อ เลือกข้าวกล้อง ขนมปังโฮลวีท หรือผัก ผลไม้ที่มีใยอาหารสูง เพื่อรักษาระดับน้ำตาลในเลือดให้คงที่และลดความอยากอาหาร</li>\n\n\n\n<li>ไขมันดี ไม่ควรงดไขมันทั้งหมด เพราะไขมันดีมีความจำเป็นต่อการทำงานของฮอร์โมนและการดูดซึมวิตามิน ควรเลือกจากแหล่งธรรมชาติ เช่น อะโวคาโด ถั่ว เมล็ดพืช และปลา</li>\n\n\n\n<li>โปรตีนสูง การเพิ่มสัดส่วนโปรตีนในอาหารเป็นกลยุทธ์สำคัญในการลดน้ำหนัก เพราะโปรตีนช่วยให้อิ่มนานขึ้น ลดความอยากอาหาร และที่สำคัญที่สุดคือช่วยรักษามวลกล้ามเนื้อในขณะที่เราลดน้ำหนัก กล้ามเนื้อเป็นเนื้อเยื่อที่ใช้พลังงานสูง การมีกล้ามเนื้อมากจึงช่วยเพิ่มอัตราการเผาผลาญพลังงานพื้นฐาน (BMR) ของร่างกาย ทำให้การลดน้ำหนักเป็นไปอย่างมีประสิทธิภาพมากขึ้น</li>\n</ul>\n</li>\n\n\n\n<li>การประมาณการพลังงานที่ต้องการ คุณสามารถคำนวณอัตราการเผาผลาญพลังงานพื้นฐาน (BMR) และพลังงานที่ใช้ในกิจกรรมประจำวัน (TDEE - Total Daily Energy Expenditure) เพื่อหาค่าแคลอรี่ที่เหมาะสมสำหรับการลดน้ำหนักอย่างปลอดภัยและยั่งยืน โดยปกติแล้ว การลดประมาณ 500-750 แคลอรี่ต่อวันจาก TDEE จะช่วยให้น้ำหนักลดลงประมาณ 0.5-1 กิโลกรัมต่อสัปดาห์</li>\n</ul>\n\n\n\n<p>4.2 เคล็ดลับเพิ่มเติมเพื่อการจัดการพลังงานและลดน้ำหนักอย่างมีประสิทธิภาพ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>บริโภคคาร์โบไฮเดรตเชิงซ้อนอย่างเพียงพอ เลือกข้าวกล้อง ขนมปังโฮลวีท หรือธัญพืชไม่ขัดสี เพื่อให้ร่างกายได้รับกลูโคสอย่างต่อเนื่องและรักษาระดับพลังงานให้คงที่ตลอดวัน หลีกเลี่ยงน้ำตาลเชิงเดี่ยวหรืออาหารแปรรูปที่ทำให้ระดับน้ำตาลพุ่งสูงและตกฮวบอย่างรวดเร็ว ซึ่งนำไปสู่อาการอยากอาหารและสะสมไขมัน</li>\n\n\n\n<li>เลือกไขมันดี บริโภคไขมันจากแหล่งที่มีประโยชน์ เช่น อะโวคาโด น้ำมันมะกอก ถั่ว และปลา เพื่อให้ร่างกายได้รับกรดไขมันจำเป็นและมีแหล่งพลังงานสำรองที่ดี พร้อมทั้งช่วยให้อิ่มนานขึ้น</li>\n\n\n\n<li>รับโปรตีนให้เพียงพอ (ย้ำอีกครั้งถึงความสำคัญ) โปรตีนจำเป็นต่อการซ่อมแซมและสร้างกล้ามเนื้อ ซึ่งเป็นเนื้อเยื่อที่ใช้พลังงานสูง การมีมวลกล้ามเนื้อที่แข็งแรงช่วยเพิ่มอัตราการเผาผลาญพลังงานพื้นฐานของร่างกาย ทำให้ร่างกายดึงไขมันมาใช้เป็นพลังงานได้ดีขึ้น</li>\n\n\n\n<li>ออกกำลังกายสม่ำเสมอ การออกกำลังกายช่วยกระตุ้นการทำงานของไมโตคอนเดรียในเซลล์ ทำให้ร่างกายมีประสิทธิภาพในการผลิต ATP มากขึ้น นอกจากนี้ยังช่วยให้ระบบการเผาผลาญพลังงานทำงานได้อย่างสมดุล ไม่ว่าจะเป็นการใช้คาร์โบไฮเดรตหรือไขมัน และที่สำคัญคือ ช่วยเผาผลาญแคลอรี่ส่วนเกิน\n<ul class=\"wp-block-list\">\n<li>ออกกำลังกายแบบคาร์ดิโอ (Aerobic) ช่วยเพิ่มความทนทานของระบบหายใจและไหลเวียนเลือด ทำให้การลำเลียงออกซิเจนไปสร้าง ATP มีประสิทธิภาพ และยังช่วยเผาผลาญไขมันได้ดี</li>\n\n\n\n<li>เวทเทรนนิ่ง (Strength Training) เป็นสิ่งสำคัญอย่างยิ่งสำหรับคนลดน้ำหนัก เพราะช่วยเพิ่มมวลกล้ามเนื้อ ซึ่งจะช่วยเพิ่มอัตราการเผาผลาญพลังงานขณะพัก ทำให้ร่างกายเผาผลาญไขมันได้แม้ไม่ได้ทำกิจกรรม</li>\n</ul>\n</li>\n\n\n\n<li>นอนหลับพักผ่อนให้เพียงพอ การนอนหลับที่มีคุณภาพช่วยให้ร่างกายได้ซ่อมแซมส่วนที่สึกหรอและเติมเต็มพลังงานสำรอง การอดนอนส่งผลให้ระดับฮอร์โมนที่ควบคุมความอยากอาหารและพลังงานผิดปกติ (เช่น ฮอร์โมนเกรลินที่เพิ่มความอยากอาหาร และเลปตินที่ลดความรู้สึกอิ่ม) ทำให้รู้สึกอ่อนเพลียและอยากอาหารเพิ่มขึ้น</li>\n\n\n\n<li>จัดการความเครียด ความเครียดเรื้อรังส่งผลให้ร่างกายหลั่งฮอร์โมนคอร์ติซอล ซึ่งอาจรบกวนกระบวนการเผาผลาญพลังงาน ทำให้ร่างกายรู้สึกเหนื่อยล้าได้ง่าย และยังส่งผลต่อการสะสมไขมันบริเวณหน้าท้องอีกด้วย</li>\n\n\n\n<li>ดื่มน้ำให้เพียงพอ น้ำเป็นส่วนประกอบสำคัญของเซลล์และมีบทบาทในกระบวนการเมตาบอลิซึมเกือบทั้งหมด การขาดน้ำเพียงเล็กน้อยก็สามารถส่งผลกระทบต่อระดับพลังงานและความกระปรี้กระเปร่าของร่างกายได้ และยังช่วยให้รู้สึกอิ่มได้ชั่วคราว</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">5. เมื่อพลังงานไม่สมดุล</h3>\n\n\n\n<p>การที่ร่างกายได้รับพลังงานไม่เพียงพอหรือไม่สมดุล อาจส่งผลให้เกิดอาการต่างๆ เช่น</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อ่อนเพลียเรื้อรัง รู้สึกเหนื่อยล้าตลอดเวลา แม้จะพักผ่อนแล้ว</li>\n\n\n\n<li>ขาดสมาธิและความจำลดลง สมองไม่ได้รับกลูโคสเพียงพอในการทำงาน</li>\n\n\n\n<li>หงุดหงิดง่าย ระดับน้ำตาลในเลือดที่ไม่คงที่ส่งผลต่ออารมณ์</li>\n\n\n\n<li>ภูมิต้านทานต่ำ ร่างกายขาดพลังงานในการผลิตเซลล์ภูมิต้านทาน</li>\n\n\n\n<li>น้ำหนักตัวเปลี่ยนแปลงผิดปกติ อาจเกิดจากการเผาผลาญพลังงานที่ผิดเพี้ยนไป</li>\n\n\n\n<li>กล้ามเนื้อลีบลง โดยเฉพาะในผู้ที่ลดน้ำหนักผิดวิธีและไม่ได้รับโปรตีนเพียงพอ</li>\n</ul>\n\n\n\n<p>หากคุณพบว่าตนเองมีอาการเหล่านี้อย่างต่อเนื่อง ควรปรึกษาแพทย์หรือผู้เชี่ยวชาญด้านโภชนาการ เพื่อหาสาเหตุและแนวทางการแก้ไขที่เหมาะสม โดยเฉพาะอย่างยิ่งในเส้นทางการลดน้ำหนัก การปรึกษาผู้เชี่ยวชาญจะช่วยให้คุณลดน้ำหนักได้อย่างปลอดภัยและมีประสิทธิภาพ</p>\n\n\n\n<p>ร่างกายของเราเป็นระบบที่น่าอัศจรรย์ในการสร้างและจัดการพลังงาน การเข้าใจว่าพลังงานมาจากไหน และกระบวนการใดบ้างที่เกี่ยวข้อง จะช่วยให้เราสามารถดูแลร่างกายได้อย่างถูกวิธี สำหรับผู้ที่กำลังลดน้ำหนัก การเข้าใจความสัมพันธ์ระหว่างพลังงานที่ได้รับและพลังงานที่ใช้ไปเป็นกุญแจสำคัญ การเลือกรับประทานอาหารที่ครบถ้วนและสมดุล โดยเฉพาะอย่างยิ่งการเน้นโปรตีนและคาร์โบไฮเดรตเชิงซ้อน พร้อมทั้งออกกำลังกายอย่างสม่ำเสมอ พักผ่อนให้เพียงพอ และจัดการความเครียด ล้วนเป็นปัจจัยสำคัญที่ช่วยให้เรามีพลังงานเต็มเปี่ยม พร้อมรับมือกับทุกกิจกรรมในชีวิตประจำวัน และสร้างสรรค์ชีวิตที่มีคุณภาพได้อย่างยั่งยืน ทั้งยังช่วยให้การลดน้ำหนักเป็นไปได้อย่างมีประสิทธิภาพและไม่เสียสุขภาพ</p>\n','ปลดล็อกพลังงานชีวิต ร่างกายของเราได้รับพลังงานจากที่ไหนบ้าง? (สำหรับคนลดน้ำหนัก)','','inherit','closed','closed','','30-revision-v1','','','2025-06-11 08:00:23','2025-06-11 08:00:23','',30,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=34',0,'revision','',0),(35,2,'2025-06-11 08:00:23','2025-06-11 08:00:23','\n<p>พลังงานที่คุณใช้ในแต่ละวัน ไม่ว่าจะเป็นการตื่นนอน การหายใจ การเดิน การคิด หรือแม้แต่การนอนหลับมาจากไหน? ร่างกายมนุษย์นั้นเปรียบเสมือนเครื่องจักรชีวภาพอันซับซ้อนที่ต้องการพลังงานงในการทำงานอย่างต่อเนื่อง เราจะพาคุณใช้พลังงานหลักและกลไกการสร้างพลังงานอันน่าทึ่งในร่างกายของเรา พร้อมไขความลับว่าทำไมการเข้าใจกระบวนการเหล่านี้จึงสำคัญต่อสุขภาพที่ดีและชีวิตที่มีพลัง โดยเฉพาะอย่างยิ่งสำหรับผู้ที่กำลังมุ่งมั่นลดน้ำหนัก</p>\n\n\n\n<h3 class=\"wp-block-heading\">1. ทำไมร่างกายเราต้องมีพลังงาน</h3>\n\n\n\n<p>ในทุกเสี้ยววินาทีของชีวิต ตั้งแต่หัวใจที่เต้นไม่หยุด ระบบประสาทที่ส่งสัญญาณ สมองที่ประมวลผล ไปจนถึงกล้ามเนื้อที่เคลื่อนไหว ทั้งหมดนี้ล้วนต้องอาศัย \"พลังงาน\" การที่ร่างกายของเราสามารถดำรงอยู่และทำกิจกรรมต่างๆ ได้นั้น เป็นผลมาจากกระบวนการทางเคมีอันซับซ้อนที่เรียกว่า เมตาบอลิซึม (Metabolism) ซึ่งทำหน้าที่เปลี่ยนสารอาหารที่เราบริโภคเข้าไปให้กลายเป็นพลังงานที่เซลล์ต่างๆ สามารถนำไปใช้ได้</p>\n\n\n\n<p>พลังงานเหล่านี้ไม่ได้มีไว้แค่สำหรับการเคลื่อนไหวภายนอกเท่านั้น แต่ยังรวมถึงกระบวนการพื้นฐานที่จำเป็นต่อการอยู่รอด (Basal Metabolic Rate หรือ BMR) เช่น การหายใจ การรักษาระดับอุณหภูมิร่างกาย การไหลเวียนโลหิต การซ่อมแซมเซลล์ และการทำงานของอวัยวะภายใน การขาดแคลนพลังงานที่เพียงพอส่งผลกระทบต่อประสิทธิภาพการทำงานของร่างกายและจิตใจอย่างรุนแรง ทำให้รู้สึกอ่อนเพลีย ขาดสมาธิ และเสี่ยงต่อปัญหาสุขภาพต่างๆ มากมาย</p>\n\n\n\n<h3 class=\"wp-block-heading\">2. สารอาหาร 3 หมู่ที่ให้พลังงาน</h3>\n\n\n\n<p>แหล่งพลังงานหลักที่สำคัญที่สุดสำหรับร่างกายของเรามาจากสารอาหารกลุ่ม \"ให้พลังงาน\" ซึ่งได้แก่ คาร์โบไฮเดรต ไขมัน และโปรตีน โดยแต่ละชนิดจะถูกย่อยสลายและเปลี่ยนเป็นพลังงานในรูปแบบที่ร่างกายสามารถนำไปใช้ได้ ซึ่งส่วนใหญ่แล้วจะอยู่ในรูปของ อะดีโนซีนไตรฟอสเฟต (Adenosine Triphosphate - ATP) ซึ่งเป็น \"สกุลเงิน\" แห่งพลังงานที่เซลล์ใช้ขับเคลื่อนกิจกรรมต่างๆ</p>\n\n\n\n<p>2.1 คาร์โบไฮเดรตพลังงานหลัก</p>\n\n\n\n<p>คาร์โบไฮเดรตคือแหล่งพลังงานอันดับหนึ่งที่ร่างกายเลือกใช้เป็นอันดับแรก เพราะสามารถย่อยและดูดซึมไปใช้ได้รวดเร็วที่สุด เมื่อเราบริโภคคาร์โบไฮเดรต ไม่ว่าจะเป็นข้าว แป้ง ขนมปัง ผัก ผลไม้ หรือน้ำตาล ร่างกายจะย่อยสลายให้กลายเป็นน้ำตาลโมเลกุลเดี่ยวที่เล็กที่สุด นั่นคือ กลูโคส (Glucose)</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กลูโคส (Glucose) เป็นน้ำตาลหลักที่เข้าสู่กระแสเลือดและถูกส่งไปยังเซลล์ต่างๆ ทั่วร่างกายเพื่อนำไปสร้าง ATP ทันที โดยเฉพาะอย่างยิ่ง สมองและระบบประสาทที่ต้องการกลูโคสเป็นพลังงานหลักในการทำงาน หากสมองขาดกลูโคส อาจทำให้รู้สึกมึนงง อ่อนเพลีย และประสิทธิภาพการคิดลดลง</li>\n\n\n\n<li>ไกลโคเจน (Glycogen) หากร่างกายได้รับกลูโคสเกินกว่าความต้องการ กลูโคสส่วนเกินจะถูกเปลี่ยนไปเก็บสะสมไว้ในรูปของไกลโคเจนในตับและกล้ามเนื้อ ไกลโคเจนทำหน้าที่เป็นแหล่งพลังงานสำรองระยะสั้น เมื่อร่างกายต้องการพลังงานอย่างเร่งด่วน เช่น ในระหว่างการออกกำลังกาย หรือเมื่อระดับน้ำตาลในเลือดต่ำ ไกลโคเจนจะถูกสลายกลับมาเป็นกลูโคสเพื่อนำไปใช้ต่อไป\n<ul class=\"wp-block-list\">\n<li>ไกลโคเจนในตับ มีบทบาทสำคัญในการรักษาระดับน้ำตาลในเลือดให้คงที่ ช่วยป้องกันภาวะน้ำตาลในเลือดต่ำ</li>\n\n\n\n<li>ไกลโคเจนในกล้ามเนื้อ เป็นแหล่งพลังงานเฉพาะสำหรับกล้ามเนื้อนั้นๆ ใช้ในการหดตัวและทำงานระหว่างการออกกำลังกาย</li>\n</ul>\n</li>\n</ul>\n\n\n\n<p>ความสำคัญทาง SEO คาร์โบไฮเดรต ถือเป็นคีย์เวิร์ดสำคัญที่เกี่ยวข้องกับแหล่งพลังงานแรกของร่างกาย การเน้นคำว่า \"กลูโคส\" และ \"ไกลโคเจน\" ช่วยเพิ่มความน่าเชื่อถือและเนื้อหาที่ตรงประเด็น</p>\n\n\n\n<p>2.2 ไขมัน</p>\n\n\n\n<p>ไขมันเป็นแหล่งพลังงานที่ให้พลังงานได้สูงที่สุดเมื่อเทียบกับคาร์โบไฮเดรตและโปรตีน (1 กรัมของไขมันให้พลังงาน 9 แคลอรี่ ขณะที่คาร์โบไฮเดรตและโปรตีนให้ 4 แคลอรี่) ร่างกายจะดึงไขมันมาใช้เป็นพลังงานหลักเมื่อแหล่งพลังงานจากคาร์โบไฮเดรตเริ่มลดน้อยลง หรือในระหว่างการทำกิจกรรมที่มีความเข้มข้นต่ำแต่ใช้เวลานาน เช่น การเดิน หรือการนอนหลับ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ไตรกลีเซอไรด์ (Triglycerides) ไขมันส่วนใหญ่ที่เราบริโภคเข้าไปจะอยู่ในรูปของไตรกลีเซอไรด์ ซึ่งถูกย่อยสลายเป็นกรดไขมัน (Fatty Acids) และกลีเซอรอล (Glycerol) เพื่อนำไปใช้เป็นพลังงาน กรดไขมันจะถูกส่งไปยังเซลล์เพื่อเข้าสู่กระบวนการที่เรียกว่า เบต้าออกซิเดชั่น (Beta-oxidation) เพื่อสร้าง ATP</li>\n\n\n\n<li>ไขมันสะสม ร่างกายมีความสามารถในการเก็บสะสมไขมันได้ไม่จำกัดในรูปของเนื้อเยื่อไขมัน (Adipose Tissue) ซึ่งทำหน้าที่เป็นคลังพลังงานสำรองขนาดใหญ่ หากร่างกายได้รับพลังงานเกินความต้องการ พลังงานส่วนเกินจะถูกเปลี่ยนไปเก็บในรูปของไขมัน ทำให้เกิดการสะสมไขมันและน้ำหนักเพิ่มขึ้น</li>\n\n\n\n<li>บทบาทอื่นๆ ของไขมัน นอกจากให้พลังงานแล้ว ไขมันยังมีความสำคัญต่อการดูดซึมวิตามินที่ละลายในไขมัน (A, D, E, K) เป็นฉนวนกันความร้อน ปกป้องอวัยวะภายใน และเป็นส่วนประกอบสำคัญของเซลล์และฮอร์โมนหลายชนิด</li>\n</ul>\n\n\n\n<p>2.3 โปรตีน</p>\n\n\n\n<p>โปรตีนเป็นสารอาหารที่สำคัญต่อการสร้างและซ่อมแซมเนื้อเยื่อต่างๆ ของร่างกาย รวมถึงการผลิตเอนไซม์ ฮอร์โมน และสารภูมิต้านทาน แม้ว่าโปรตีนจะไม่ใช่แหล่งพลังงานหลักที่ร่างกายเลือกใช้ในสภาวะปกติ แต่ในยามจำเป็น เช่น เมื่อร่างกายขาดแคลนคาร์โบไฮเดรตและไขมันอย่างรุนแรง (เช่น ในภาวะอดอาหารนานๆ หรือออกกำลังกายอย่างหนักโดยไม่ได้รับสารอาหารเพียงพอ) ร่างกายจะเริ่มสลายโปรตีน โดยเฉพาะจากกล้ามเนื้อ มาใช้เป็นพลังงาน</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กรดอะมิโน (Amino Acids) โปรตีนจะถูกย่อยสลายเป็นกรดอะมิโน ซึ่งสามารถนำไปผ่านกระบวนการ กลูโคนีโอเจเนซิส (Gluconeogenesis) ในตับเพื่อเปลี่ยนเป็นกลูโคส หรือเข้าสู่กระบวนการอื่นเพื่อสร้าง ATP ได้โดยตรง</li>\n\n\n\n<li>ข้อควรระวัง การที่ร่างกายสลายโปรตีนมาใช้เป็นพลังงานมากเกินไป ไม่เป็นผลดีต่อสุขภาพ เพราะจะนำไปสู่การสูญเสียมวลกล้ามเนื้อ ทำให้ร่างกายอ่อนแอลง และส่งผลกระทบต่อการทำงานของอวัยวะต่างๆ</li>\n</ul>\n\n\n\n<p>ความสำคัญทาง SEO \"โปรตีน\" และ \"แหล่งพลังงานทางเลือก\" เป็นคำที่ควรเน้น เพื่อแสดงถึงความเข้าใจที่ครบถ้วนของบทบาทสารอาหาร</p>\n\n\n\n<h3 class=\"wp-block-heading\">3. ATP ในไมโตคอนเดรีย</h3>\n\n\n\n<p>ไม่ว่าจะเป็นคาร์โบไฮเดรต ไขมัน หรือโปรตีน เมื่อถูกย่อยสลายแล้ว สารอาหารเหล่านี้จะถูกนำเข้าสู่กระบวนการที่ซับซ้อนภายในเซลล์เพื่อเปลี่ยนเป็นพลังงานในรูปของ ATP (Adenosine Triphosphate) ซึ่งเป็นโมเลกุลที่เก็บพลังงานสูงและสามารถปลดปล่อยพลังงานออกมาได้อย่างรวดเร็วเมื่อเซลล์ต้องการ</p>\n\n\n\n<p>กระบวนการหลักในการสร้าง ATP เกิดขึ้นภายในออร์แกเนลล์เล็กๆ ที่เรียกว่า ไมโตคอนเดรีย (Mitochondria) ซึ่งมักถูกเปรียบเปรยว่าเป็น \"โรงไฟฟ้าของเซลล์\"</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>การหายใจระดับเซลล์ (Cellular Respiration) เป็นกระบวนการที่ซับซ้อนหลายขั้นตอนที่เกิดขึ้นในไมโตคอนเดรีย โดยอาศัยออกซิเจนเป็นหลัก (Aerobic Respiration) เพื่อสลายกลูโคส (หรือสารตั้งต้นจากไขมันและโปรตีน) ให้กลายเป็นพลังงาน ATP พร้อมกับปล่อยก๊าซคาร์บอนไดออกไซด์และน้ำเป็นผลพลอยได้<br>\n<ul class=\"wp-block-list\">\n<li>ไกลโคไลซิส (Glycolysis) ขั้นตอนแรกของการสลายกลูโคส เกิดขึ้นในไซโทพลาซึมของเซลล์ ไม่จำเป็นต้องใช้ออกซิเจน ให้ ATP จำนวนเล็กน้อยและสร้างสารตั้งต้นสำหรับขั้นตอนต่อไป</li>\n\n\n\n<li>วัฏจักรเครบส์ (Krebs Cycle / Citric Acid Cycle) เกิดขึ้นในไมโตคอนเดรีย อาศัยออกซิเจน สร้างสารพลังงานสูงที่นำไปใช้ในขั้นตอนสุดท้าย</li>\n\n\n\n<li>ระบบถ่ายทอดอิเล็กตรอน (Electron Transport System) เป็นขั้นตอนสุดท้ายและเป็นส่วนที่สร้าง ATP ได้มากที่สุด โดยใช้ออกซิเจนเป็นตัวรับอิเล็กตรอนตัวสุดท้าย</li>\n</ul>\n</li>\n\n\n\n<li>ระบบพลังงานฉุกเฉิน ระบบฟอสฟาเจน (Phosphagen System) นอกจากการหายใจระดับเซลล์แล้ว ร่างกายยังมีระบบพลังงานที่สามารถนำมาใช้ได้ทันทีในระยะเวลาสั้นๆ (ประมาณ 1-15 วินาที) สำหรับกิจกรรมที่ต้องใช้แรงระเบิดสูง เช่น การวิ่งเร็วสุดกำลัง หรือการยกน้ำหนักสูงสุด ระบบนี้จะใช้สารที่เรียกว่า ครีเอทีนฟอสเฟต (Creatine Phosphate) ซึ่งเป็นแหล่งพลังงาน ATP ที่สะสมอยู่ในกล้ามเนื้อ เมื่อ ATP ถูกใช้ไป ครีเอทีนฟอสเฟตจะบริจาคหมู่ฟอสเฟตให้ ADP (Adenosine Diphosphate) กลายเป็น ATP ได้อย่างรวดเร็ว อย่างไรก็ตาม ระบบนี้มีขีดจำกัดในการสะสม ทำให้หมดลงอย่างรวดเร็ว<br></li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. การจัดการพลังงานในชีวิตประจำวัน</h3>\n\n\n\n<p>การเข้าใจว่าพลังงานในร่างกายมาจากไหน ทำให้เราสามารถดูแลตัวเองได้อย่างเหมาะสม เพื่อให้มีพลังงานเพียงพอต่อการใช้ชีวิตและกิจกรรมต่างๆ</p>\n\n\n\n<p>4.1 พลังงานที่จำเป็นต่อการลดน้ำหนัก แคลอรี่ที่เหมาะสมไม่ใช่แคลอรี่ที่ต่ำที่สุด</p>\n\n\n\n<p>สำหรับผู้ที่กำลังลดน้ำหนัก การเข้าใจเรื่องพลังงานเป็นสิ่งสำคัญอย่างยิ่ง หลักการพื้นฐานคือ \"การสร้างภาวะขาดดุลพลังงาน (Calorie Deficit)\" นั่นคือ การบริโภคพลังงาน (แคลอรี่) ให้น้อยกว่าที่ร่างกายใช้ไปในแต่ละวัน เพื่อให้ร่างกายดึงพลังงานสำรอง (ไขมันสะสม) ออกมาใช้ อย่างไรก็ตาม การลดแคลอรี่มากเกินไปเป็นสิ่งที่ไม่ถูกต้องและอาจเป็นอันตราย</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อย่าลดแคลอรี่ต่ำเกินไป การลดแคลอรี่อย่างฮวบฮาบอาจทำให้ร่างกายเข้าสู่ภาวะ \"จำศีล\" (starvation mode) ซึ่งจะลดอัตราการเผาผลาญพลังงานพื้นฐานลง เพื่อประหยัดพลังงาน ส่งผลให้การลดน้ำหนักเป็นไปได้ยากขึ้นและอาจเกิดอาการโยโย่ตามมาได้</li>\n\n\n\n<li>รักษาสมดุลของมาโครนิวเทรียนท์ (Macronutrients) แม้จะต้องลดแคลอรี่ แต่การได้รับคาร์โบไฮเดรต ไขมัน และโปรตีนในสัดส่วนที่เหมาะสมยังคงเป็นสิ่งสำคัญ\n<ul class=\"wp-block-list\">\n<li>คาร์โบไฮเดรตเชิงซ้อน ยังคงจำเป็นสำหรับการให้พลังงานแก่สมองและกล้ามเนื้อ เลือกข้าวกล้อง ขนมปังโฮลวีท หรือผัก ผลไม้ที่มีใยอาหารสูง เพื่อรักษาระดับน้ำตาลในเลือดให้คงที่และลดความอยากอาหาร</li>\n\n\n\n<li>ไขมันดี ไม่ควรงดไขมันทั้งหมด เพราะไขมันดีมีความจำเป็นต่อการทำงานของฮอร์โมนและการดูดซึมวิตามิน ควรเลือกจากแหล่งธรรมชาติ เช่น อะโวคาโด ถั่ว เมล็ดพืช และปลา</li>\n\n\n\n<li>โปรตีนสูง การเพิ่มสัดส่วนโปรตีนในอาหารเป็นกลยุทธ์สำคัญในการลดน้ำหนัก เพราะโปรตีนช่วยให้อิ่มนานขึ้น ลดความอยากอาหาร และที่สำคัญที่สุดคือช่วยรักษามวลกล้ามเนื้อในขณะที่เราลดน้ำหนัก กล้ามเนื้อเป็นเนื้อเยื่อที่ใช้พลังงานสูง การมีกล้ามเนื้อมากจึงช่วยเพิ่มอัตราการเผาผลาญพลังงานพื้นฐาน (BMR) ของร่างกาย ทำให้การลดน้ำหนักเป็นไปอย่างมีประสิทธิภาพมากขึ้น</li>\n</ul>\n</li>\n\n\n\n<li>การประมาณการพลังงานที่ต้องการ คุณสามารถคำนวณอัตราการเผาผลาญพลังงานพื้นฐาน (BMR) และพลังงานที่ใช้ในกิจกรรมประจำวัน (TDEE - Total Daily Energy Expenditure) เพื่อหาค่าแคลอรี่ที่เหมาะสมสำหรับการลดน้ำหนักอย่างปลอดภัยและยั่งยืน โดยปกติแล้ว การลดประมาณ 500-750 แคลอรี่ต่อวันจาก TDEE จะช่วยให้น้ำหนักลดลงประมาณ 0.5-1 กิโลกรัมต่อสัปดาห์</li>\n</ul>\n\n\n\n<p>4.2 เคล็ดลับเพิ่มเติมเพื่อการจัดการพลังงานและลดน้ำหนักอย่างมีประสิทธิภาพ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>บริโภคคาร์โบไฮเดรตเชิงซ้อนอย่างเพียงพอ เลือกข้าวกล้อง ขนมปังโฮลวีท หรือธัญพืชไม่ขัดสี เพื่อให้ร่างกายได้รับกลูโคสอย่างต่อเนื่องและรักษาระดับพลังงานให้คงที่ตลอดวัน หลีกเลี่ยงน้ำตาลเชิงเดี่ยวหรืออาหารแปรรูปที่ทำให้ระดับน้ำตาลพุ่งสูงและตกฮวบอย่างรวดเร็ว ซึ่งนำไปสู่อาการอยากอาหารและสะสมไขมัน</li>\n\n\n\n<li>เลือกไขมันดี บริโภคไขมันจากแหล่งที่มีประโยชน์ เช่น อะโวคาโด น้ำมันมะกอก ถั่ว และปลา เพื่อให้ร่างกายได้รับกรดไขมันจำเป็นและมีแหล่งพลังงานสำรองที่ดี พร้อมทั้งช่วยให้อิ่มนานขึ้น</li>\n\n\n\n<li>รับโปรตีนให้เพียงพอ (ย้ำอีกครั้งถึงความสำคัญ) โปรตีนจำเป็นต่อการซ่อมแซมและสร้างกล้ามเนื้อ ซึ่งเป็นเนื้อเยื่อที่ใช้พลังงานสูง การมีมวลกล้ามเนื้อที่แข็งแรงช่วยเพิ่มอัตราการเผาผลาญพลังงานพื้นฐานของร่างกาย ทำให้ร่างกายดึงไขมันมาใช้เป็นพลังงานได้ดีขึ้น</li>\n\n\n\n<li>ออกกำลังกายสม่ำเสมอ การออกกำลังกายช่วยกระตุ้นการทำงานของไมโตคอนเดรียในเซลล์ ทำให้ร่างกายมีประสิทธิภาพในการผลิต ATP มากขึ้น นอกจากนี้ยังช่วยให้ระบบการเผาผลาญพลังงานทำงานได้อย่างสมดุล ไม่ว่าจะเป็นการใช้คาร์โบไฮเดรตหรือไขมัน และที่สำคัญคือ ช่วยเผาผลาญแคลอรี่ส่วนเกิน\n<ul class=\"wp-block-list\">\n<li>ออกกำลังกายแบบคาร์ดิโอ (Aerobic) ช่วยเพิ่มความทนทานของระบบหายใจและไหลเวียนเลือด ทำให้การลำเลียงออกซิเจนไปสร้าง ATP มีประสิทธิภาพ และยังช่วยเผาผลาญไขมันได้ดี</li>\n\n\n\n<li>เวทเทรนนิ่ง (Strength Training) เป็นสิ่งสำคัญอย่างยิ่งสำหรับคนลดน้ำหนัก เพราะช่วยเพิ่มมวลกล้ามเนื้อ ซึ่งจะช่วยเพิ่มอัตราการเผาผลาญพลังงานขณะพัก ทำให้ร่างกายเผาผลาญไขมันได้แม้ไม่ได้ทำกิจกรรม</li>\n</ul>\n</li>\n\n\n\n<li>นอนหลับพักผ่อนให้เพียงพอ การนอนหลับที่มีคุณภาพช่วยให้ร่างกายได้ซ่อมแซมส่วนที่สึกหรอและเติมเต็มพลังงานสำรอง การอดนอนส่งผลให้ระดับฮอร์โมนที่ควบคุมความอยากอาหารและพลังงานผิดปกติ (เช่น ฮอร์โมนเกรลินที่เพิ่มความอยากอาหาร และเลปตินที่ลดความรู้สึกอิ่ม) ทำให้รู้สึกอ่อนเพลียและอยากอาหารเพิ่มขึ้น</li>\n\n\n\n<li>จัดการความเครียด ความเครียดเรื้อรังส่งผลให้ร่างกายหลั่งฮอร์โมนคอร์ติซอล ซึ่งอาจรบกวนกระบวนการเผาผลาญพลังงาน ทำให้ร่างกายรู้สึกเหนื่อยล้าได้ง่าย และยังส่งผลต่อการสะสมไขมันบริเวณหน้าท้องอีกด้วย</li>\n\n\n\n<li>ดื่มน้ำให้เพียงพอ น้ำเป็นส่วนประกอบสำคัญของเซลล์และมีบทบาทในกระบวนการเมตาบอลิซึมเกือบทั้งหมด การขาดน้ำเพียงเล็กน้อยก็สามารถส่งผลกระทบต่อระดับพลังงานและความกระปรี้กระเปร่าของร่างกายได้ และยังช่วยให้รู้สึกอิ่มได้ชั่วคราว</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">5. เมื่อพลังงานไม่สมดุล</h3>\n\n\n\n<p>การที่ร่างกายได้รับพลังงานไม่เพียงพอหรือไม่สมดุล อาจส่งผลให้เกิดอาการต่างๆ เช่น</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อ่อนเพลียเรื้อรัง รู้สึกเหนื่อยล้าตลอดเวลา แม้จะพักผ่อนแล้ว</li>\n\n\n\n<li>ขาดสมาธิและความจำลดลง สมองไม่ได้รับกลูโคสเพียงพอในการทำงาน</li>\n\n\n\n<li>หงุดหงิดง่าย ระดับน้ำตาลในเลือดที่ไม่คงที่ส่งผลต่ออารมณ์</li>\n\n\n\n<li>ภูมิต้านทานต่ำ ร่างกายขาดพลังงานในการผลิตเซลล์ภูมิต้านทาน</li>\n\n\n\n<li>น้ำหนักตัวเปลี่ยนแปลงผิดปกติ อาจเกิดจากการเผาผลาญพลังงานที่ผิดเพี้ยนไป</li>\n\n\n\n<li>กล้ามเนื้อลีบลง โดยเฉพาะในผู้ที่ลดน้ำหนักผิดวิธีและไม่ได้รับโปรตีนเพียงพอ</li>\n</ul>\n\n\n\n<p>หากคุณพบว่าตนเองมีอาการเหล่านี้อย่างต่อเนื่อง ควรปรึกษาแพทย์หรือผู้เชี่ยวชาญด้านโภชนาการ เพื่อหาสาเหตุและแนวทางการแก้ไขที่เหมาะสม โดยเฉพาะอย่างยิ่งในเส้นทางการลดน้ำหนัก การปรึกษาผู้เชี่ยวชาญจะช่วยให้คุณลดน้ำหนักได้อย่างปลอดภัยและมีประสิทธิภาพ</p>\n\n\n\n<p>ร่างกายของเราเป็นระบบที่น่าอัศจรรย์ในการสร้างและจัดการพลังงาน การเข้าใจว่าพลังงานมาจากไหน และกระบวนการใดบ้างที่เกี่ยวข้อง จะช่วยให้เราสามารถดูแลร่างกายได้อย่างถูกวิธี สำหรับผู้ที่กำลังลดน้ำหนัก การเข้าใจความสัมพันธ์ระหว่างพลังงานที่ได้รับและพลังงานที่ใช้ไปเป็นกุญแจสำคัญ การเลือกรับประทานอาหารที่ครบถ้วนและสมดุล โดยเฉพาะอย่างยิ่งการเน้นโปรตีนและคาร์โบไฮเดรตเชิงซ้อน พร้อมทั้งออกกำลังกายอย่างสม่ำเสมอ พักผ่อนให้เพียงพอ และจัดการความเครียด ล้วนเป็นปัจจัยสำคัญที่ช่วยให้เรามีพลังงานเต็มเปี่ยม พร้อมรับมือกับทุกกิจกรรมในชีวิตประจำวัน และสร้างสรรค์ชีวิตที่มีคุณภาพได้อย่างยั่งยืน ทั้งยังช่วยให้การลดน้ำหนักเป็นไปได้อย่างมีประสิทธิภาพและไม่เสียสุขภาพ</p>\n','ปลดล็อกพลังงานชีวิต ร่างกายของเราได้รับพลังงานจากที่ไหนบ้าง? (สำหรับคนลดน้ำหนัก)','','inherit','closed','closed','','30-revision-v1','','','2025-06-11 08:00:23','2025-06-11 08:00:23','',30,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=35',0,'revision','',0),(36,2,'2025-06-11 08:00:23','2025-06-11 08:00:23','<p>พลังงานที่คุณใช้ในแต่ละวัน ไม่ว่าจะเป็นการตื่นนอน การหายใจ การเดิน การคิด หรือแม้แต่การนอนหลับมาจากไหน? ร่างกายมนุษย์นั้นเปรียบเสมือนเครื่องจักรชีวภาพอันซับซ้อนที่ต้องการพลังงานงในการทำงานอย่างต่อเนื่อง เราจะพาคุณใช้พลังงานหลักและกลไกการสร้างพลังงานอันน่าทึ่งในร่างกายของเรา พร้อมไขความลับว่าทำไมการเข้าใจกระบวนการเหล่านี้จึงสำคัญต่อสุขภาพที่ดีและชีวิตที่มีพลัง โดยเฉพาะอย่างยิ่งสำหรับผู้ที่กำลังมุ่งมั่นลดน้ำหนัก</p>		\n					<h2>1. ทำไมร่างกายเราต้องมีพลังงาน</h2>				\n		<p>ในทุกเสี้ยววินาทีของชีวิต ตั้งแต่หัวใจที่เต้นไม่หยุด ระบบประสาทที่ส่งสัญญาณ สมองที่ประมวลผล ไปจนถึงกล้ามเนื้อที่เคลื่อนไหว ทั้งหมดนี้ล้วนต้องอาศัย \"พลังงาน\" การที่ร่างกายของเราสามารถดำรงอยู่และทำกิจกรรมต่างๆ ได้นั้น เป็นผลมาจากกระบวนการทางเคมีอันซับซ้อนที่เรียกว่า เมตาบอลิซึม (Metabolism) ซึ่งทำหน้าที่เปลี่ยนสารอาหารที่เราบริโภคเข้าไปให้กลายเป็นพลังงานที่เซลล์ต่างๆ สามารถนำไปใช้ได้</p>\n<p>พลังงานเหล่านี้ไม่ได้มีไว้แค่สำหรับการเคลื่อนไหวภายนอกเท่านั้น แต่ยังรวมถึงกระบวนการพื้นฐานที่จำเป็นต่อการอยู่รอด (Basal Metabolic Rate หรือ BMR) เช่น การหายใจ การรักษาระดับอุณหภูมิร่างกาย การไหลเวียนโลหิต การซ่อมแซมเซลล์ และการทำงานของอวัยวะภายใน การขาดแคลนพลังงานที่เพียงพอส่งผลกระทบต่อประสิทธิภาพการทำงานของร่างกายและจิตใจอย่างรุนแรง ทำให้รู้สึกอ่อนเพลีย ขาดสมาธิ และเสี่ยงต่อปัญหาสุขภาพต่างๆ มากมาย</p>','ปลดล็อกพลังงานชีวิต ร่างกายของเราได้รับพลังงานจากที่ไหนบ้าง? 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3.2-1.4 3.2-3.2v-11.4c0-1.7-1.4-3.2-3.1-3.2zM332.1 201h-45.7c-1.7 0-3.2 1.4-3.2 3.2v71.1c0 1.7 1.4 3.2 3.2 3.2h45.7c1.8 0 3.2-1.4 3.2-3.2v-11.4c0-1.8-1.4-3.2-3.2-3.2H301v-12h31.1c1.8 0 3.2-1.4 3.2-3.2V234c0-1.8-1.4-3.2-3.2-3.2H301v-12h31.1c1.8 0 3.2-1.4 3.2-3.2v-11.4c-.1-1.7-1.5-3.2-3.2-3.2zM448 113.7V399c-.1 44.8-36.8 81.1-81.7 81H81c-44.8-.1-81.1-36.9-81-81.7V113c.1-44.8 36.9-81.1 81.7-81H367c44.8.1 81.1 36.8 81 81.7zm-61.6 122.6c0-73-73.2-132.4-163.1-132.4-89.9 0-163.1 59.4-163.1 132.4 0 65.4 58 120.2 136.4 130.6 19.1 4.1 16.9 11.1 12.6 36.8-.7 4.1-3.3 16.1 14.1 8.8 17.4-7.3 93.9-55.3 128.2-94.7 23.6-26 34.9-52.3 34.9-81.5z\"></path></svg>					</a>\n					<a target=\"_blank\">\n						Tiktok\n						<svg viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M448,209.91a210.06,210.06,0,0,1-122.77-39.25V349.38A162.55,162.55,0,1,1,185,188.31V278.2a74.62,74.62,0,1,0,52.23,71.18V0l88,0a121.18,121.18,0,0,0,1.86,22.17h0A122.18,122.18,0,0,0,381,102.39a121.43,121.43,0,0,0,67,20.14Z\"></path></svg>					</a>\n		Copyright © [hfe_current_year] [hfe_site_title] | Powered by [hfe_site_title]','Footer','','draft','closed','closed','','footer','','','2025-06-13 02:44:18','2025-06-13 02:44:18','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?post_type=elementor-hf&#038;p=43',0,'elementor-hf','',0),(44,2,'2025-06-06 08:34:55','2025-06-06 08:34:55','\n<p>สำหรับใครที่กำลังมองหาการลดน้ำหนักง่าย ๆ แค่เลือกกินผลไม้ก็สามารถควบคุมน้ำหนัก แถมยังมีประโยชน์ต่อสุขภาพมาก และมื้อเย็น หนึ่งในมื้อที่เปลี่ยนตัวเลขบนตาชั่งได้มากกว่าที่คิด บางคนเลือกไม่กิน บางคนเลือกอดไปเลย แต่ทางที่ไม่ทำให้รู้สึกทรมานคือ <strong>เปลี่ยนสิ่งที่กินให้เบาขึ้น</strong> และหนึ่งในตัวช่วยที่ได้ทั้งความอิ่มและสุขภาพดีคือ “ผลไม้”&nbsp;</p>\n\n\n\n<p>หลายคนกลัวน้ำตาลในผลไม้ แต่จริง ๆ แล้วถ้าเลือกชนิดให้เหมาะ และกินในปริมาณที่พอดี นี่คือ 10&nbsp; ผลไม้ช่วยให้คุณอิ่มแบบไม่พุ่งพล่าน และช่วยลดนิสัยกินจุกจิกหลังมื้อเย็นได้ด้วย</p>\n\n\n\n<p>1. แอปเปิลเขียว</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-3694bb61 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผลไม้ลดความอ้วน-แอปเปิลเขียว.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แอปเปิลเขียว.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แอปเปิลเขียว.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผลไม้ลดความอ้วน-แอปเปิลเขียว.jpg\" alt=\"ผลไม้ลดความอ้วน - แอปเปิลเขียว\" class=\"uag-image-52\" width=\"1920\" height=\"1080\" title=\"ผลไม้ลดความอ้วน - แอปเปิลเขียว\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>รสเปรี้ยวนิด ๆ เคี้ยวเพลิน มีใยอาหารสูง กินแล้วอยู่ท้องนาน เหมาะสำหรับคนที่ต้องการลดการกินจุกจิกหลังมื้อค่ำ แอปเปิลเขียวยังมีสารต้านอนุมูลอิสระที่ช่วยลดการอักเสบในร่างกาย ช่วยควบคุมระดับน้ำตาลในเลือดได้ดีเมื่อกินเป็นประจำ</p>\n\n\n\n<p>2. ฝรั่ง</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-929e2611 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ฝรั่ง-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ฝรั่ง.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ฝรั่ง.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ฝรั่ง-1024x576.jpg\" alt=\"ผลไม้ลดความอ้วน - ฝรั่ง\" class=\"uag-image-51\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - ฝรั่ง\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>ไฟเบอร์เยอะ ช่วยให้ระบบขับถ่ายดีขึ้น แถมมีรสหวานน้อยโดยธรรมชาติ กินแบบไม่จิ้มน้ำตาลจะช่วยคุมน้ำหนักได้ดี ฝรั่งมีวิตามินซีสูงมาก และยังให้ความรู้สึกอิ่มได้นาน ช่วยลดโอกาสการกินจุบจิกหลังอาหารเย็นได้ดี</p>\n\n\n\n<p>3. แตงโม</p>\n\n\n\n<div class=\"wp-block-group\">\n<div class=\"wp-block-uagb-image uagb-block-eb03d622 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แตงโม-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แตงโม.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แตงโม.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แตงโม-1024x576.jpg\" alt=\"ผลไม้ลดความอ้วน - แตงโม\" class=\"uag-image-49\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - แตงโม\" loading=\"lazy\" role=\"img\"/></figure></div>\n</div>\n\n\n\n<p>ถึงจะหวานแต่แคลต่ำ และน้ำเยอะมาก เหมาะสำหรับคนที่อยากลดความอยากของหวานในตอนเย็น แตงโมช่วยให้ร่างกายได้รับน้ำเพียงพอในช่วงเย็น และยังมีสารไลโคปีนที่ดีต่อหัวใจและผิวพรรณ</p>\n\n\n\n<p>4. แก้วมังกร</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-feabbbba wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แก้วมังกร-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แก้วมังกร.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แก้วมังกร.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แก้วมังกร-1024x576.jpg\" alt=\"ผลไม้ลดความอ้วน - แก้วมังกร\" class=\"uag-image-48\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - แก้วมังกร\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>ให้ความสดชื่น ย่อยง่าย ช่วยให้ร่างกายรู้สึกเบาสบายในช่วงก่อนนอน มีใยอาหารที่ช่วยเรื่องระบบทางเดินอาหารด้วย แก้วมังกรมีพรีไบโอติกที่ช่วยเสริมแบคทีเรียดีในลำไส้ ช่วยให้ระบบย่อยทำงานดีขึ้นในขณะนอน</p>\n\n\n\n<p>5. กล้วยน้ำว้า (ครึ่งผล)</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-8a91ea38 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-กล้วยน้ำว้า-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-กล้วยน้ำว้า.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-กล้วยน้ำว้า.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-กล้วยน้ำว้า-1024x576.jpg\" alt=\"ผลไม้ลดความอ้วน - กล้วยน้ำว้า\" class=\"uag-image-53\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - กล้วยน้ำว้า\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>กินปริมาณเล็ก ๆ จะช่วยให้อิ่มพอดี ไม่หิวตอนดึก อีกทั้งยังช่วยให้หลับได้ง่ายขึ้นสำหรับคนที่มีปัญหานอนไม่หลับเพราะหิว กล้วยน้ำว้ามีโพแทสเซียมและแมกนีเซียมที่ช่วยคลายกล้ามเนื้อ ช่วยให้รู้สึกผ่อนคลายและลดความเครียด</p>\n\n\n\n<p>6. กีวี</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-6a319200 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-กีวี-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-กีวี.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-กีวี.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-กีวี-1024x576.jpg\" alt=\"ผลไม้ลดความอ้วน - กีวี\" class=\"uag-image-54\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - กีวี\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>วิตามินซีสูง มีกรดธรรมชาติที่ช่วยให้ร่างกายสดชื่นโดยไม่กระตุ้นความอยากกินซ้ำ กินเย็น ๆ หลังอาบน้ำสบายตัวสุด ๆ กีวีช่วยเรื่องระบบย่อยอาหารเพราะมีเอนไซม์แอกทินิดิน และยังมีไฟเบอร์ช่วยลดระดับไขมันในเลือดได้</p>\n\n\n\n<p>7. มะละกอสุก</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-70849873 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-มะละกอสุก-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-มะละกอสุก.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-มะละกอสุก.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-มะละกอสุก-1024x576.jpg\" alt=\"\" class=\"uag-image-46\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - มะละกอสุก\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>ช่วยเรื่องการขับถ่ายได้ดี และมีน้ำตาลธรรมชาติที่ไม่ทำให้น้ำหนักพุ่งเหมือนขนมหรือของทอดตอนดึก มะละกอมีเอนไซม์ปาเปนที่ช่วยย่อยโปรตีนในมื้อก่อนหน้า และยังช่วยลดอาการท้องอืดได้ดี</p>\n\n\n\n<p>8. เบอร์รี่ (บลูเบอร์รี่, สตรอว์เบอร์รี่)</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-2a7ef61d wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-เบอร์รี่-บลูเบอร์รี่-สตรอว์เบอร์รี่-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-เบอร์รี่-บลูเบอร์รี่-สตรอว์เบอร์รี่.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-เบอร์รี่-บลูเบอร์รี่-สตรอว์เบอร์รี่.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-เบอร์รี่-บลูเบอร์รี่-สตรอว์เบอร์รี่-1024x576.jpg\" alt=\"ผลไม้ลดความอ้วน - เบอร์รี่ (บลูเบอร์รี่, สตรอว์เบอร์รี่)\" class=\"uag-image-50\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - เบอร์รี่ (บลูเบอร์รี่, สตรอว์เบอร์รี่)\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>รสเปรี้ยวอมหวาน กินแล้วสดชื่น แถมปริมาณน้ำตาลไม่สูง กินคู่กับโยเกิร์ตรสจืดแบบไม่มีน้ำตาลก็ยิ่งอิ่มแบบเบา ๆ เบอร์รี่มีสารแอนโทไซยานินที่ช่วยเรื่องความจำ และยังดีต่อหลอดเลือดหัวใจ ช่วยเสริมสุขภาพแบบองค์รวม</p>\n\n\n\n<p>9. ชมพู่</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-145a2b88 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ชมพู่-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ชมพู่.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ชมพู่.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ชมพู่-1024x576.jpg\" alt=\"ผลไม้ลดความอ้วน - ชมพู่\" class=\"uag-image-45\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - ชมพู่\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>มีปริมาณน้ำสูง ให้ความสดชื่นในวันที่เหนื่อย และช่วยให้ไม่หิวง่าย โดยเฉพาะในช่วงก่อนนอน ชมพู่มีแคลอรีต่ำมากและมีไฟเบอร์ที่ช่วยให้ระบบขับถ่ายเป็นปกติ กินแล้วไม่รู้สึกแน่นท้อง</p>\n\n\n\n<p>10. ส้มเขียวหวาน (1 ลูก)</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-050efd9c wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ส้มเขียวหวาน-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ส้มเขียวหวาน.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ส้มเขียวหวาน.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ส้มเขียวหวาน-1024x576.jpg\" alt=\"ผลไม้ลดความอ้วน - ส้มเขียวหวาน\" class=\"uag-image-47\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - ส้มเขียวหวาน\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>แคลอรีกำลังดี ให้รสหวานธรรมชาติที่ไม่จัดจ้านเกินไป เหมาะสำหรับคนที่อยากตัดขาดของหวานแต่ยังอยากได้ความสดชื่น เพิ่มเติม: ส้มเขียวหวานยังช่วยเสริมภูมิคุ้มกัน และช่วยลดการอยากขนมหวานหลังมื้อเย็นได้เป็นอย่างดี</p>\n\n\n\n<p>การเลือกทานผลไม้ให้ถูกเวลามีส่วนช่วยให้การลดน้ำหนักรู้สึกง่ายขึ้น โดยเฉพาะคนที่ไม่อยากออกกำลังกาย แต่ยังอยากจัดการรูปร่างของตัวเองให้ดีขึ้นอย่างเป็นธรรมชาติ มื้อเย็นที่เบาขึ้นไม่ได้หมายความว่าต้องอด แค่เปลี่ยนจากอาหารหนัก ๆ มาเป็นผลไม้เบา ๆ ที่ช่วยให้อิ่มและนอนหลับสบายขึ้น ก็เพียงพอแล้วสำหรับการเปลี่ยนแปลงเล็ก ๆ ได้ค่ะ&nbsp;</p>\n','10 ผลไม้ลดความอ้วน มื้อเย็น ดีต่อสุขภาพ','','publish','open','open','','10-fruits-for-dinner-weight-loss','','','2025-06-13 04:05:58','2025-06-13 04:05:58','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=44',0,'post','',0),(45,2,'2025-06-11 08:30:40','2025-06-11 08:30:40','','ผลไม้ลดความอ้วน - ชมพู่','','inherit','open','closed','','%e0%b8%9c%e0%b8%a5%e0%b9%84%e0%b8%a1%e0%b9%89%e0%b8%a5%e0%b8%94%e0%b8%84%e0%b8%a7%e0%b8%b2%e0%b8%a1%e0%b8%ad%e0%b9%89%e0%b8%a7%e0%b8%99-%e0%b8%8a%e0%b8%a1%e0%b8%9e%e0%b8%b9%e0%b9%88','','','2025-06-11 08:33:55','2025-06-11 08:33:55','',44,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผลไม้ลดความอ้วน-ชมพู่.jpg',0,'attachment','image/jpeg',0),(46,2,'2025-06-11 08:30:43','2025-06-11 08:30:43','','ผลไม้ลดความอ้วน - มะละกอสุก','','inherit','open','closed','','%e0%b8%9c%e0%b8%a5%e0%b9%84%e0%b8%a1%e0%b9%89%e0%b8%a5%e0%b8%94%e0%b8%84%e0%b8%a7%e0%b8%b2%e0%b8%a1%e0%b8%ad%e0%b9%89%e0%b8%a7%e0%b8%99-%e0%b8%a1%e0%b8%b0%e0%b8%a5%e0%b8%b0%e0%b8%81%e0%b8%ad','','','2025-06-11 08:30:43','2025-06-11 08:30:43','',44,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผลไม้ลดความอ้วน-มะละกอสุก.jpg',0,'attachment','image/jpeg',0),(47,2,'2025-06-11 08:30:46','2025-06-11 08:30:46','','ผลไม้ลดความอ้วน - ส้มเขียวหวาน','','inherit','open','closed','','%e0%b8%9c%e0%b8%a5%e0%b9%84%e0%b8%a1%e0%b9%89%e0%b8%a5%e0%b8%94%e0%b8%84%e0%b8%a7%e0%b8%b2%e0%b8%a1%e0%b8%ad%e0%b9%89%e0%b8%a7%e0%b8%99-%e0%b8%aa%e0%b9%89%e0%b8%a1%e0%b9%80%e0%b8%82%e0%b8%b5','','','2025-06-11 08:34:12','2025-06-11 08:34:12','',44,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผลไม้ลดความอ้วน-ส้มเขียวหวาน.jpg',0,'attachment','image/jpeg',0),(48,2,'2025-06-11 08:30:49','2025-06-11 08:30:49','','ผลไม้ลดความอ้วน - แก้วมังกร','','inherit','open','closed','','%e0%b8%9c%e0%b8%a5%e0%b9%84%e0%b8%a1%e0%b9%89%e0%b8%a5%e0%b8%94%e0%b8%84%e0%b8%a7%e0%b8%b2%e0%b8%a1%e0%b8%ad%e0%b9%89%e0%b8%a7%e0%b8%99-%e0%b9%81%e0%b8%81%e0%b9%89%e0%b8%a7%e0%b8%a1%e0%b8%b1','','','2025-06-11 08:32:25','2025-06-11 08:32:25','',44,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผลไม้ลดความอ้วน-แก้วมังกร.jpg',0,'attachment','image/jpeg',0),(49,2,'2025-06-11 08:30:51','2025-06-11 08:30:51','','ผลไม้ลดความอ้วน - แตงโม','','inherit','open','closed','','%e0%b8%9c%e0%b8%a5%e0%b9%84%e0%b8%a1%e0%b9%89%e0%b8%a5%e0%b8%94%e0%b8%84%e0%b8%a7%e0%b8%b2%e0%b8%a1%e0%b8%ad%e0%b9%89%e0%b8%a7%e0%b8%99-%e0%b9%81%e0%b8%95%e0%b8%87%e0%b9%82%e0%b8%a1','','','2025-06-11 08:32:13','2025-06-11 08:32:13','',44,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผลไม้ลดความอ้วน-แตงโม.jpg',0,'attachment','image/jpeg',0),(50,2,'2025-06-11 08:30:52','2025-06-11 08:30:52','','ผลไม้ลดความอ้วน - เบอร์รี่ (บลูเบอร์รี่, สตรอว์เบอร์รี่)','','inherit','open','closed','','%e0%b8%9c%e0%b8%a5%e0%b9%84%e0%b8%a1%e0%b9%89%e0%b8%a5%e0%b8%94%e0%b8%84%e0%b8%a7%e0%b8%b2%e0%b8%a1%e0%b8%ad%e0%b9%89%e0%b8%a7%e0%b8%99-%e0%b9%80%e0%b8%9a%e0%b8%ad%e0%b8%a3%e0%b9%8c%e0%b8%a3','','','2025-06-11 08:33:38','2025-06-11 08:33:38','',44,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผลไม้ลดความอ้วน-เบอร์รี่-บลูเบอร์รี่-สตรอว์เบอร์รี่.jpg',0,'attachment','image/jpeg',0),(51,2,'2025-06-11 08:30:54','2025-06-11 08:30:54','','ผลไม้ลดความอ้วน - ฝรั่ง','','inherit','open','closed','','%e0%b8%9c%e0%b8%a5%e0%b9%84%e0%b8%a1%e0%b9%89%e0%b8%a5%e0%b8%94%e0%b8%84%e0%b8%a7%e0%b8%b2%e0%b8%a1%e0%b8%ad%e0%b9%89%e0%b8%a7%e0%b8%99-%e0%b8%9d%e0%b8%a3%e0%b8%b1%e0%b9%88%e0%b8%87','','','2025-06-11 08:31:46','2025-06-11 08:31:46','',44,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผลไม้ลดความอ้วน-ฝรั่ง.jpg',0,'attachment','image/jpeg',0),(52,2,'2025-06-11 08:30:57','2025-06-11 08:30:57','','ผลไม้ลดความอ้วน - แอปเปิลเขียว','','inherit','open','closed','','%e0%b8%9c%e0%b8%a5%e0%b9%84%e0%b8%a1%e0%b9%89%e0%b8%a5%e0%b8%94%e0%b8%84%e0%b8%a7%e0%b8%b2%e0%b8%a1%e0%b8%ad%e0%b9%89%e0%b8%a7%e0%b8%99-%e0%b9%81%e0%b8%ad%e0%b8%9b%e0%b9%80%e0%b8%9b%e0%b8%b4','','','2025-06-11 08:31:13','2025-06-11 08:31:13','',44,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผลไม้ลดความอ้วน-แอปเปิลเขียว.jpg',0,'attachment','image/jpeg',0),(53,2,'2025-06-11 08:31:00','2025-06-11 08:31:00','','ผลไม้ลดความอ้วน - กล้วยน้ำว้า','','inherit','open','closed','','%e0%b8%9c%e0%b8%a5%e0%b9%84%e0%b8%a1%e0%b9%89%e0%b8%a5%e0%b8%94%e0%b8%84%e0%b8%a7%e0%b8%b2%e0%b8%a1%e0%b8%ad%e0%b9%89%e0%b8%a7%e0%b8%99-%e0%b8%81%e0%b8%a5%e0%b9%89%e0%b8%a7%e0%b8%a2%e0%b8%99','','','2025-06-11 08:32:59','2025-06-11 08:32:59','',44,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผลไม้ลดความอ้วน-กล้วยน้ำว้า.jpg',0,'attachment','image/jpeg',0),(54,2,'2025-06-11 08:31:02','2025-06-11 08:31:02','','ผลไม้ลดความอ้วน - กีวี','','inherit','open','closed','','%e0%b8%9c%e0%b8%a5%e0%b9%84%e0%b8%a1%e0%b9%89%e0%b8%a5%e0%b8%94%e0%b8%84%e0%b8%a7%e0%b8%b2%e0%b8%a1%e0%b8%ad%e0%b9%89%e0%b8%a7%e0%b8%99-%e0%b8%81%e0%b8%b5%e0%b8%a7%e0%b8%b5','','','2025-06-11 08:33:08','2025-06-11 08:33:08','',44,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผลไม้ลดความอ้วน-กีวี.jpg',0,'attachment','image/jpeg',0),(55,2,'2025-06-11 08:31:04','2025-06-11 08:31:04','','10 ผลไม้ลดความอ้วน มื้อเย็น ดีต่อสุขภาพ','','inherit','open','closed','','10-%e0%b8%9c%e0%b8%a5%e0%b9%84%e0%b8%a1%e0%b9%89%e0%b8%a5%e0%b8%94%e0%b8%84%e0%b8%a7%e0%b8%b2%e0%b8%a1%e0%b8%ad%e0%b9%89%e0%b8%a7%e0%b8%99-%e0%b8%a1%e0%b8%b7%e0%b9%89%e0%b8%ad%e0%b9%80%e0%b8%a2','','','2025-06-11 08:34:27','2025-06-11 08:34:27','',44,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/10-ผลไม้ลดความอ้วน-มื้อเย็น-ดีต่อสุขภาพ.jpg',0,'attachment','image/jpeg',0),(56,2,'2025-06-11 08:34:55','2025-06-11 08:34:55','\n<p>สำหรับใครที่กำลังมองหาการลดน้ำหนักง่าย ๆ แค่เลือกกินผลไม้ก็สามารถควบคุมน้ำหนัก แถมยังมีประโยชน์ต่อสุขภาพมาก และมื้อเย็น หนึ่งในมื้อที่เปลี่ยนตัวเลขบนตาชั่งได้มากกว่าที่คิด บางคนเลือกไม่กิน บางคนเลือกอดไปเลย แต่ทางที่ไม่ทำให้รู้สึกทรมานคือ <strong>เปลี่ยนสิ่งที่กินให้เบาขึ้น</strong> และหนึ่งในตัวช่วยที่ได้ทั้งความอิ่มและสุขภาพดีคือ “ผลไม้”&nbsp;</p>\n\n\n\n<p>หลายคนกลัวน้ำตาลในผลไม้ แต่จริง ๆ แล้วถ้าเลือกชนิดให้เหมาะ และกินในปริมาณที่พอดี นี่คือ 10&nbsp; ผลไม้ช่วยให้คุณอิ่มแบบไม่พุ่งพล่าน และช่วยลดนิสัยกินจุกจิกหลังมื้อเย็นได้ด้วย</p>\n\n\n\n<p>1. แอปเปิลเขียว</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-3694bb61 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผลไม้ลดความอ้วน-แอปเปิลเขียว.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แอปเปิลเขียว.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แอปเปิลเขียว.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผลไม้ลดความอ้วน-แอปเปิลเขียว.jpg\" alt=\"ผลไม้ลดความอ้วน - แอปเปิลเขียว\" class=\"uag-image-52\" width=\"1920\" height=\"1080\" title=\"ผลไม้ลดความอ้วน - แอปเปิลเขียว\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>รสเปรี้ยวนิด ๆ เคี้ยวเพลิน มีใยอาหารสูง กินแล้วอยู่ท้องนาน เหมาะสำหรับคนที่ต้องการลดการกินจุกจิกหลังมื้อค่ำ แอปเปิลเขียวยังมีสารต้านอนุมูลอิสระที่ช่วยลดการอักเสบในร่างกาย ช่วยควบคุมระดับน้ำตาลในเลือดได้ดีเมื่อกินเป็นประจำ</p>\n\n\n\n<p>2. ฝรั่ง</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-929e2611 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ฝรั่ง-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ฝรั่ง.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ฝรั่ง.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ฝรั่ง-1024x576.jpg\" alt=\"ผลไม้ลดความอ้วน - ฝรั่ง\" class=\"uag-image-51\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - ฝรั่ง\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>ไฟเบอร์เยอะ ช่วยให้ระบบขับถ่ายดีขึ้น แถมมีรสหวานน้อยโดยธรรมชาติ กินแบบไม่จิ้มน้ำตาลจะช่วยคุมน้ำหนักได้ดี ฝรั่งมีวิตามินซีสูงมาก และยังให้ความรู้สึกอิ่มได้นาน ช่วยลดโอกาสการกินจุบจิกหลังอาหารเย็นได้ดี</p>\n\n\n\n<p>3. แตงโม</p>\n\n\n\n<div class=\"wp-block-group\">\n<div class=\"wp-block-uagb-image uagb-block-eb03d622 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แตงโม-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แตงโม.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แตงโม.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แตงโม-1024x576.jpg\" alt=\"ผลไม้ลดความอ้วน - แตงโม\" class=\"uag-image-49\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - แตงโม\" loading=\"lazy\" role=\"img\"/></figure></div>\n</div>\n\n\n\n<p>ถึงจะหวานแต่แคลต่ำ และน้ำเยอะมาก เหมาะสำหรับคนที่อยากลดความอยากของหวานในตอนเย็น แตงโมช่วยให้ร่างกายได้รับน้ำเพียงพอในช่วงเย็น และยังมีสารไลโคปีนที่ดีต่อหัวใจและผิวพรรณ</p>\n\n\n\n<p>4. แก้วมังกร</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-feabbbba wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แก้วมังกร-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แก้วมังกร.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แก้วมังกร.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-แก้วมังกร-1024x576.jpg\" alt=\"ผลไม้ลดความอ้วน - แก้วมังกร\" class=\"uag-image-48\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - แก้วมังกร\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>ให้ความสดชื่น ย่อยง่าย ช่วยให้ร่างกายรู้สึกเบาสบายในช่วงก่อนนอน มีใยอาหารที่ช่วยเรื่องระบบทางเดินอาหารด้วย แก้วมังกรมีพรีไบโอติกที่ช่วยเสริมแบคทีเรียดีในลำไส้ ช่วยให้ระบบย่อยทำงานดีขึ้นในขณะนอน</p>\n\n\n\n<p>5. กล้วยน้ำว้า (ครึ่งผล)</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-8a91ea38 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-กล้วยน้ำว้า-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-กล้วยน้ำว้า.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-กล้วยน้ำว้า.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-กล้วยน้ำว้า-1024x576.jpg\" alt=\"ผลไม้ลดความอ้วน - กล้วยน้ำว้า\" class=\"uag-image-53\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - กล้วยน้ำว้า\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>กินปริมาณเล็ก ๆ จะช่วยให้อิ่มพอดี ไม่หิวตอนดึก อีกทั้งยังช่วยให้หลับได้ง่ายขึ้นสำหรับคนที่มีปัญหานอนไม่หลับเพราะหิว กล้วยน้ำว้ามีโพแทสเซียมและแมกนีเซียมที่ช่วยคลายกล้ามเนื้อ ช่วยให้รู้สึกผ่อนคลายและลดความเครียด</p>\n\n\n\n<p>6. กีวี</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-6a319200 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-กีวี-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-กีวี.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-กีวี.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-กีวี-1024x576.jpg\" alt=\"ผลไม้ลดความอ้วน - กีวี\" class=\"uag-image-54\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - กีวี\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>วิตามินซีสูง มีกรดธรรมชาติที่ช่วยให้ร่างกายสดชื่นโดยไม่กระตุ้นความอยากกินซ้ำ กินเย็น ๆ หลังอาบน้ำสบายตัวสุด ๆ กีวีช่วยเรื่องระบบย่อยอาหารเพราะมีเอนไซม์แอกทินิดิน และยังมีไฟเบอร์ช่วยลดระดับไขมันในเลือดได้</p>\n\n\n\n<p>7. มะละกอสุก</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-70849873 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-มะละกอสุก-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-มะละกอสุก.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-มะละกอสุก.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-มะละกอสุก-1024x576.jpg\" alt=\"\" class=\"uag-image-46\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - มะละกอสุก\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>ช่วยเรื่องการขับถ่ายได้ดี และมีน้ำตาลธรรมชาติที่ไม่ทำให้น้ำหนักพุ่งเหมือนขนมหรือของทอดตอนดึก มะละกอมีเอนไซม์ปาเปนที่ช่วยย่อยโปรตีนในมื้อก่อนหน้า และยังช่วยลดอาการท้องอืดได้ดี</p>\n\n\n\n<p>8. เบอร์รี่ (บลูเบอร์รี่, สตรอว์เบอร์รี่)</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-2a7ef61d wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-เบอร์รี่-บลูเบอร์รี่-สตรอว์เบอร์รี่-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-เบอร์รี่-บลูเบอร์รี่-สตรอว์เบอร์รี่.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-เบอร์รี่-บลูเบอร์รี่-สตรอว์เบอร์รี่.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-เบอร์รี่-บลูเบอร์รี่-สตรอว์เบอร์รี่-1024x576.jpg\" alt=\"ผลไม้ลดความอ้วน - เบอร์รี่ (บลูเบอร์รี่, สตรอว์เบอร์รี่)\" class=\"uag-image-50\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - เบอร์รี่ (บลูเบอร์รี่, สตรอว์เบอร์รี่)\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>รสเปรี้ยวอมหวาน กินแล้วสดชื่น แถมปริมาณน้ำตาลไม่สูง กินคู่กับโยเกิร์ตรสจืดแบบไม่มีน้ำตาลก็ยิ่งอิ่มแบบเบา ๆ เบอร์รี่มีสารแอนโทไซยานินที่ช่วยเรื่องความจำ และยังดีต่อหลอดเลือดหัวใจ ช่วยเสริมสุขภาพแบบองค์รวม</p>\n\n\n\n<p>9. ชมพู่</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-145a2b88 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ชมพู่-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ชมพู่.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ชมพู่.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ชมพู่-1024x576.jpg\" alt=\"ผลไม้ลดความอ้วน - ชมพู่\" class=\"uag-image-45\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - ชมพู่\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>มีปริมาณน้ำสูง ให้ความสดชื่นในวันที่เหนื่อย และช่วยให้ไม่หิวง่าย โดยเฉพาะในช่วงก่อนนอน ชมพู่มีแคลอรีต่ำมากและมีไฟเบอร์ที่ช่วยให้ระบบขับถ่ายเป็นปกติ กินแล้วไม่รู้สึกแน่นท้อง</p>\n\n\n\n<p>10. ส้มเขียวหวาน (1 ลูก)</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-050efd9c wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ส้มเขียวหวาน-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ส้มเขียวหวาน.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ส้มเขียวหวาน.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ผลไม้ลดความอ้วน-ส้มเขียวหวาน-1024x576.jpg\" alt=\"ผลไม้ลดความอ้วน - ส้มเขียวหวาน\" class=\"uag-image-47\" width=\"1024\" height=\"576\" title=\"ผลไม้ลดความอ้วน - ส้มเขียวหวาน\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>แคลอรีกำลังดี ให้รสหวานธรรมชาติที่ไม่จัดจ้านเกินไป เหมาะสำหรับคนที่อยากตัดขาดของหวานแต่ยังอยากได้ความสดชื่น เพิ่มเติม: ส้มเขียวหวานยังช่วยเสริมภูมิคุ้มกัน และช่วยลดการอยากขนมหวานหลังมื้อเย็นได้เป็นอย่างดี</p>\n\n\n\n<p>การเลือกทานผลไม้ให้ถูกเวลามีส่วนช่วยให้การลดน้ำหนักรู้สึกง่ายขึ้น โดยเฉพาะคนที่ไม่อยากออกกำลังกาย แต่ยังอยากจัดการรูปร่างของตัวเองให้ดีขึ้นอย่างเป็นธรรมชาติ มื้อเย็นที่เบาขึ้นไม่ได้หมายความว่าต้องอด แค่เปลี่ยนจากอาหารหนัก ๆ มาเป็นผลไม้เบา ๆ ที่ช่วยให้อิ่มและนอนหลับสบายขึ้น ก็เพียงพอแล้วสำหรับการเปลี่ยนแปลงเล็ก ๆ ได้ค่ะ&nbsp;</p>\n','10 ผลไม้ลดความอ้วน มื้อเย็น ดีต่อสุขภาพ','','inherit','closed','closed','','44-revision-v1','','','2025-06-11 08:34:55','2025-06-11 08:34:55','',44,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=56',0,'revision','',0),(57,2,'2025-06-10 08:42:23','2025-06-10 08:42:23','\n<div class=\"wp-block-uagb-image uagb-block-f8891039 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกาย-ก็ลดน้ำหนักได้-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกาย-ก็ลดน้ำหนักได้.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกาย-ก็ลดน้ำหนักได้.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกาย-ก็ลดน้ำหนักได้-1024x576.jpg\" alt=\"ไม่ออกกำลังกาย ก็ลดน้ำหนักได้\" class=\"uag-image-60\" width=\"1024\" height=\"576\" title=\"ไม่ออกกำลังกาย ก็ลดน้ำหนักได้\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>อยากลดน้ำหนัก แต่ไม่ชอบออกกำลังกายเลย อาจจะติดเรื่องของเวลา บลา ๆ  ซึ่งก็ไม่ใช่เรื่องผิดอะไร เพราะจริง ๆ แล้ว การควบคุมรูปร่างไม่ได้จำเป็นต้องพึ่งแค่การเบิร์นแคลอรีด้วยวิ่งหรือเวตเทรนนิ่งเสมอไป สิ่งสำคัญที่สุดคือ <strong>พฤติกรรมประจำวัน</strong> ที่เราทำซ้ำ ๆ ต่างหากที่มีผลต่อรูปร่างของเราค่ะ</p>\n\n\n\n<p>การลดน้ำหนักแบบไม่ออกกำลังกาย เน้นการปรับอาหาร การนอน การดื่มน้ำ และลดพฤติกรรมกินตามใจตัวเอง ซึ่งหลายคนทำแล้วเห็นการเปลี่ยนแปลงอย่างชัดเจน เช่น น้ำหนักลดลง ค่ารอบเอวเล็กลง หรือรู้สึกเบาตัวมากขึ้น แม้ไม่ได้ออกกำลังกายเลย</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-9d63217c wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกายก็หุ่นดีขึ้นได้-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกายก็หุ่นดีขึ้นได้.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกายก็หุ่นดีขึ้นได้.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกายก็หุ่นดีขึ้นได้-1024x576.jpg\" alt=\"ไม่ออกกำลังกายก็หุ่นดีขึ้นได้\" class=\"uag-image-61\" width=\"1024\" height=\"576\" title=\"ไม่ออกกำลังกายก็หุ่นดีขึ้นได้\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ไม่ออกกำลังกายก็หุ่นดีขึ้นได้?</strong></h2>\n\n\n\n<p>เพราะร่างกายคนเรามีระบบที่ใช้พลังงานแม้ตอนที่ไม่ได้ขยับตัว เช่น การหายใจ ย่อยอาหาร หรือแม้กระทั่งการนอนหลับ การกินอาหารที่เหมาะสมและไม่เกินความต้องการของร่างกายจะช่วยให้ไม่สะสมไขมันเพิ่ม ส่วนใครที่รู้จักจัดมื้อให้ดี เช่น มื้อเช้าแบบอิ่มนาน มื้อเย็นแบบเบา ๆ รวมถึงลดของหวานหรือของทอด ก็สามารถลดน้ำหนักได้เหมือนกัน</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ปรับพฤติกรรมการกิน</strong> เช่น กินช้าลง เคี้ยวให้ละเอียด ใช้จานเล็กลง</li>\n\n\n\n<li><strong>ลดพลังงานจากน้ำตาลและไขมัน</strong> โดยเปลี่ยนมาดื่มน้ำเปล่าแทนเครื่องดื่มหวาน</li>\n\n\n\n<li><strong>นอนให้พอ</strong> เพราะการนอนน้อยทำให้ร่างกายหิวง่าย และอยากของหวานมากขึ้น</li>\n\n\n\n<li><strong>ลดความเครียด</strong> เพราะความเครียดมีผลต่อฮอร์โมนที่ควบคุมความอยากอาหาร</li>\n\n\n\n<li><strong>ใช้ตัวช่วยเสริมบางอย่าง</strong> เช่น ปากกาลดน้ำหนัก หรืออาหารเสริมบางชนิด ซึ่งควรอยู่ในแผนดูแลที่เหมาะสม</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-363e9d9f wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง-1024x576.jpg\" alt=\"อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง\" class=\"uag-image-58\" width=\"1024\" height=\"576\" title=\"อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>วิธีนี้เหมาะกับใครบ้าง</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ไม่มีเวลาไปออกกำลังกายจริง ๆ</li>\n\n\n\n<li>มีปัญหาข้อเข่า หรือไม่สามารถออกแรงได้มาก</li>\n\n\n\n<li>เริ่มจากการคุมอาหารและปรับพฤติกรรมก่อน</li>\n\n\n\n<li>อยากค่อย ๆ ปรับตัว ไม่เร่งรีบแบบหักดิบ</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ต้องระวังอะไรบ้าง</strong></h2>\n\n\n\n<p>แม้จะไม่ออกกำลังกาย แต่ก็ไม่ได้แปลว่าจะกินอะไรก็ได้ แล้วน้ำหนักจะลง ต้องมีวินัยกับตัวเองพอสมควร เช่น หลีกเลี่ยงการกินของจุกจิกช่วงดึก หรือดื่มน้ำหวานทุกวัน และอย่าคิดว่ายาลดน้ำหนักหรือปากกาจะทำให้ผอมทันใจ เพราะทุกอย่างต้องใช้เวลาและความสม่ำเสมอ</p>\n\n\n\n<p><strong>สรุปแล้ว... ไม่ออกกำลังกาย ก็ลดน้ำหนักได้</strong> ถ้าเข้าใจว่าต้องจัดการอาหารและพฤติกรรมยังไง การมีรูปร่างดีขึ้นไม่ใช่เรื่องของโชค หรือความอดทนอย่างเดียว แต่คือการจัดระบบชีวิตให้เหมาะกับเป้าหมายของตัวเองต่างหาก</p>\n','ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม','','publish','open','open','','can-you-lose-weight-without-exercising','','','2025-06-13 07:40:48','2025-06-13 07:40:48','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=57',0,'post','',0),(58,2,'2025-06-11 08:43:02','2025-06-11 08:43:02','','อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง','','inherit','open','closed','','%e0%b8%ad%e0%b8%b0%e0%b9%84%e0%b8%a3%e0%b8%97%e0%b8%b5%e0%b9%88%e0%b8%8a%e0%b9%88%e0%b8%a7%e0%b8%a2%e0%b9%83%e0%b8%ab%e0%b9%89%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ab%e0%b8%99%e0%b8%b1','','','2025-06-11 08:43:30','2025-06-11 08:43:30','',57,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง.jpg',0,'attachment','image/jpeg',0),(59,2,'2025-06-11 08:43:04','2025-06-11 08:43:04','','การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม','','inherit','open','closed','','%e0%b8%81%e0%b8%b2%e0%b8%a3%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81-%e0%b9%81%e0%b8%9a%e0%b8%9a%e0%b9%84%e0%b8%a1%e0%b9%88%e0%b8%ad%e0%b8%ad%e0%b8%81%e0%b8%81','','','2025-06-11 08:44:13','2025-06-11 08:44:13','',57,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg',0,'attachment','image/jpeg',0),(60,2,'2025-06-11 08:43:05','2025-06-11 08:43:05','','ไม่ออกกำลังกาย ก็ลดน้ำหนักได้','','inherit','open','closed','','%e0%b9%84%e0%b8%a1%e0%b9%88%e0%b8%ad%e0%b8%ad%e0%b8%81%e0%b8%81%e0%b8%b3%e0%b8%a5%e0%b8%b1%e0%b8%87%e0%b8%81%e0%b8%b2%e0%b8%a2-%e0%b8%81%e0%b9%87%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ab','','','2025-06-11 08:43:44','2025-06-11 08:43:44','',57,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ไม่ออกกำลังกาย-ก็ลดน้ำหนักได้.jpg',0,'attachment','image/jpeg',0),(61,2,'2025-06-11 08:43:06','2025-06-11 08:43:06','','ไม่ออกกำลังกายก็หุ่นดีขึ้นได้','','inherit','open','closed','','%e0%b9%84%e0%b8%a1%e0%b9%88%e0%b8%ad%e0%b8%ad%e0%b8%81%e0%b8%81%e0%b8%b3%e0%b8%a5%e0%b8%b1%e0%b8%87%e0%b8%81%e0%b8%b2%e0%b8%a2%e0%b8%81%e0%b9%87%e0%b8%ab%e0%b8%b8%e0%b9%88%e0%b8%99%e0%b8%94%e0%b8%b5','','','2025-06-11 08:43:13','2025-06-11 08:43:13','',57,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ไม่ออกกำลังกายก็หุ่นดีขึ้นได้.jpg',0,'attachment','image/jpeg',0),(62,2,'2025-06-11 08:44:34','2025-06-11 08:44:34','\n<div class=\"wp-block-uagb-image uagb-block-f8891039 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกาย-ก็ลดน้ำหนักได้-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกาย-ก็ลดน้ำหนักได้.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกาย-ก็ลดน้ำหนักได้.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกาย-ก็ลดน้ำหนักได้-1024x576.jpg\" alt=\"ไม่ออกกำลังกาย ก็ลดน้ำหนักได้\" class=\"uag-image-60\" width=\"1024\" height=\"576\" title=\"ไม่ออกกำลังกาย ก็ลดน้ำหนักได้\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>หลายคนอยากลดน้ำหนัก แต่ไม่ชอบออกกำลังกายเลย อาจจะติดเรื่องของเวลา บลา ๆ&nbsp; ซึ่งก็ไม่ใช่เรื่องผิดอะไร เพราะจริง ๆ แล้ว การควบคุมรูปร่างไม่ได้จำเป็นต้องพึ่งแค่การเบิร์นแคลอรีด้วยวิ่งหรือเวตเทรนนิ่งเสมอไป สิ่งสำคัญที่สุดคือ <strong>พฤติกรรมประจำวัน</strong> ที่เราทำซ้ำ ๆ ต่างหากที่มีผลต่อรูปร่างของเราค่ะ</p>\n\n\n\n<p>การลดน้ำหนักแบบไม่ออกกำลังกาย เน้นการปรับอาหาร การนอน การดื่มน้ำ และลดพฤติกรรมกินตามใจตัวเอง ซึ่งหลายคนทำแล้วเห็นการเปลี่ยนแปลงอย่างชัดเจน เช่น น้ำหนักลดลง ค่ารอบเอวเล็กลง หรือรู้สึกเบาตัวมากขึ้น แม้ไม่ได้ออกกำลังกายเลย</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-9d63217c wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกายก็หุ่นดีขึ้นได้-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกายก็หุ่นดีขึ้นได้.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกายก็หุ่นดีขึ้นได้.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกายก็หุ่นดีขึ้นได้-1024x576.jpg\" alt=\"ไม่ออกกำลังกายก็หุ่นดีขึ้นได้\" class=\"uag-image-61\" width=\"1024\" height=\"576\" title=\"ไม่ออกกำลังกายก็หุ่นดีขึ้นได้\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ไม่ออกกำลังกายก็หุ่นดีขึ้นได้?</strong></h2>\n\n\n\n<p>เพราะร่างกายคนเรามีระบบที่ใช้พลังงานแม้ตอนที่ไม่ได้ขยับตัว เช่น การหายใจ ย่อยอาหาร หรือแม้กระทั่งการนอนหลับ การกินอาหารที่เหมาะสมและไม่เกินความต้องการของร่างกายจะช่วยให้ไม่สะสมไขมันเพิ่ม ส่วนใครที่รู้จักจัดมื้อให้ดี เช่น มื้อเช้าแบบอิ่มนาน มื้อเย็นแบบเบา ๆ รวมถึงลดของหวานหรือของทอด ก็สามารถลดน้ำหนักได้เหมือนกัน</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ปรับพฤติกรรมการกิน</strong> เช่น กินช้าลง เคี้ยวให้ละเอียด ใช้จานเล็กลง</li>\n\n\n\n<li><strong>ลดพลังงานจากน้ำตาลและไขมัน</strong> โดยเปลี่ยนมาดื่มน้ำเปล่าแทนเครื่องดื่มหวาน</li>\n\n\n\n<li><strong>นอนให้พอ</strong> เพราะการนอนน้อยทำให้ร่างกายหิวง่าย และอยากของหวานมากขึ้น</li>\n\n\n\n<li><strong>ลดความเครียด</strong> เพราะความเครียดมีผลต่อฮอร์โมนที่ควบคุมความอยากอาหาร</li>\n\n\n\n<li><strong>ใช้ตัวช่วยเสริมบางอย่าง</strong> เช่น ปากกาลดน้ำหนัก หรืออาหารเสริมบางชนิด ซึ่งควรอยู่ในแผนดูแลที่เหมาะสม</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-363e9d9f wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง-1024x576.jpg\" alt=\"อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง\" class=\"uag-image-58\" width=\"1024\" height=\"576\" title=\"อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>วิธีนี้เหมาะกับใครบ้าง</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ไม่มีเวลาไปออกกำลังกายจริง ๆ</li>\n\n\n\n<li>มีปัญหาข้อเข่า หรือไม่สามารถออกแรงได้มาก</li>\n\n\n\n<li>เริ่มจากการคุมอาหารและปรับพฤติกรรมก่อน</li>\n\n\n\n<li>อยากค่อย ๆ ปรับตัว ไม่เร่งรีบแบบหักดิบ</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ต้องระวังอะไรบ้าง</strong></h2>\n\n\n\n<p>แม้จะไม่ออกกำลังกาย แต่ก็ไม่ได้แปลว่าจะกินอะไรก็ได้ แล้วน้ำหนักจะลง ต้องมีวินัยกับตัวเองพอสมควร เช่น หลีกเลี่ยงการกินของจุกจิกช่วงดึก หรือดื่มน้ำหวานทุกวัน และอย่าคิดว่ายาลดน้ำหนักหรือปากกาจะทำให้ผอมทันใจ เพราะทุกอย่างต้องใช้เวลาและความสม่ำเสมอ</p>\n\n\n\n<p><strong>สรุปแล้ว... ไม่ออกกำลังกาย ก็ลดน้ำหนักได้</strong> ถ้าเข้าใจว่าต้องจัดการอาหารและพฤติกรรมยังไง การมีรูปร่างดีขึ้นไม่ใช่เรื่องของโชค หรือความอดทนอย่างเดียว แต่คือการจัดระบบชีวิตให้เหมาะกับเป้าหมายของตัวเองต่างหาก</p>\n','การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม','','inherit','closed','closed','','57-revision-v1','','','2025-06-11 08:44:34','2025-06-11 08:44:34','',57,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=62',0,'revision','',0),(63,2,'2025-06-09 08:48:16','2025-06-09 08:48:16','\n<p>หลายคนอยากลดน้ำหนักแต่ไม่ชอบออกกำลังกาย หรือไม่มีเวลาไปฟิตเนสทุกวัน จึงเริ่มมองหาวิธีที่ทำได้ในชีวิตประจำวันโดยไม่รู้สึกว่าต้องฝืนตัวเองเกินไป หนึ่งในวิธีที่ได้รับความสนใจมากก็คือ “IF” หรือ <strong>Intermittent Fasting</strong></p>\n\n\n\n<p>ไม่ใช่การอดอาหารแบบหักดิบ แต่เป็นการกำหนดช่วงเวลาการกินให้ร่างกายได้พักระบบย่อยอย่างจริงจัง ซึ่งหลายคนที่ทำ IF แบบสม่ำเสมอจะรู้สึกว่าน้ำหนักค่อย ๆ ลดลงโดยไม่ต้องคุมอาหารเข้ม และยังช่วยลดอาการท้องอืด รวมถึงหน้าท้องที่เคยป่องจากการกินตลอดวันก็เริ่มแบนราบมากขึ้น</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-74714831 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-คืออะไร-เข้าใจง่ายใน-1-นาที-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-คืออะไร-เข้าใจง่ายใน-1-นาที.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-คืออะไร-เข้าใจง่ายใน-1-นาที.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-คืออะไร-เข้าใจง่ายใน-1-นาที-1024x576.jpg\" alt=\"IF คืออะไร เข้าใจง่ายใน 1 นาที\" class=\"uag-image-65\" width=\"1024\" height=\"576\" title=\"IF คืออะไร เข้าใจง่ายใน 1 นาที\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>IF คืออะไร เข้าใจง่ายใน 1 นาที</strong></h2>\n\n\n\n<p>IF ย่อมาจาก Intermittent Fasting<br>แปลแบบเข้าใจง่ายก็คือ <strong>การกินเป็นช่วงเวลา และหยุดกินในอีกช่วงเวลาหนึ่ง</strong><strong><br></strong> ตัวอย่างเช่น</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>สูตร 16:8</strong>  งดอาหาร 16 ชั่วโมง กินได้ 8 ชั่วโมง เช่น เริ่มกินตอนเที่ยง หยุดตอนสองทุ่ม</li>\n\n\n\n<li><strong>สูตร 14:10</strong> กินได้ 10 ชั่วโมง งด 14 ชั่วโมง เหมาะกับคนเริ่มต้น</li>\n\n\n\n<li><strong>สูตร 5:2</strong>  กินตามปกติ 5 วัน อีก 2 วันกินพลังงานลดลง</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-b492ec7d wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-ไม่ใช่ทางลัด-แต่คืออีกทางเลือก-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-ไม่ใช่ทางลัด-แต่คืออีกทางเลือก.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-ไม่ใช่ทางลัด-แต่คืออีกทางเลือก.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-ไม่ใช่ทางลัด-แต่คืออีกทางเลือก-1024x576.jpg\" alt=\"IF ไม่ใช่ทางลัด แต่คืออีกทางเลือก\" class=\"uag-image-66\" width=\"1024\" height=\"576\" title=\"IF ไม่ใช่ทางลัด แต่คืออีกทางเลือก\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ทำไม IF ถึงช่วยลดพุงได้</strong></h2>\n\n\n\n<p>เมื่อร่างกายไม่ได้รับอาหารตลอดเวลา ระบบย่อยจะได้พัก และร่างกายจะเริ่มนำพลังงานที่สะสมไว้มาใช้ ซึ่งมักอยู่ในรูปไขมันสะสมบริเวณหน้าท้อง พอทำบ่อย ๆ ก็จะเริ่มเห็นว่า <strong>พุงยุบลง</strong> เสื้อผ้าที่เคยคับก็ค่อย ๆ ใส่ได้สบายขึ้น นอกจากนี้ ช่วงเวลาที่เราไม่กิน ยังช่วยให้ระดับน้ำตาลในเลือดนิ่งขึ้น และลดพฤติกรรมการกินจุกจิกที่มักเป็นตัวการทำให้น้ำหนักขึ้นโดยไม่รู้ตัว</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>IF ช่วยลดโรคอะไรได้บ้าง&nbsp;</strong></h2>\n\n\n\n<p>มีหลายงานวิจัยที่แสดงแนวโน้มว่า IF อาจจะมีส่วนช่วยในเรื่องต่อไปนี้ เห็นผลในทางที่ดีขึ้นกับสุขภาพโดยรวม</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ควบคุมระดับน้ำตาลในเลือด</li>\n\n\n\n<li>ลดระดับไขมันชนิดไม่ดี</li>\n\n\n\n<li>ลดการอักเสบในร่างกาย<br>ช่วยให้นอนหลับดีขึ้น เพราะระบบย่อยไม่ทำงานหนักก่อนนอน</li>\n\n\n\n<li>ลดความอยากอาหารแบบหิวบ่อย</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-7b6ee8fd wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เริ่มต้น-IF-ยังไงดี-สำหรับมือใหม่-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เริ่มต้น-IF-ยังไงดี-สำหรับมือใหม่.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เริ่มต้น-IF-ยังไงดี-สำหรับมือใหม่.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เริ่มต้น-IF-ยังไงดี-สำหรับมือใหม่-1024x576.jpg\" alt=\"เริ่มต้น IF ยังไงดี สำหรับมือใหม่\" class=\"uag-image-67\" width=\"1024\" height=\"576\" title=\"เริ่มต้น IF ยังไงดี สำหรับมือใหม่\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เริ่มต้น IF ยังไงดี สำหรับมือใหม่</strong></h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>เริ่มจากสูตร 14:10</strong> ก่อน แล้วค่อย ๆ ขยับไป 16:8 เมื่อร่างกายปรับตัวได้</li>\n\n\n\n<li><strong>ช่วงอดไม่ต้องอดน้ำ</strong> ดื่มน้ำเปล่าได้ตลอด หรือชากาแฟไม่ใส่น้ำตาล</li>\n\n\n\n<li><strong>อย่ารีบกินมากเกินไปในช่วงเปิดมื้อ</strong> เน้นอาหารที่มีโปรตีน ไฟเบอร์ และไขมันดี</li>\n\n\n\n<li><strong>ฟังร่างกายตัวเอง</strong> ถ้าเวียนหัว อ่อนเพลีย หรือหิวจนควบคุมไม่ได้ อาจต้องปรับช่วงเวลาให้เบาขึ้น</li>\n\n\n\n<li><strong>เข้านอนเร็วขึ้น</strong> จะช่วยให้ช่วงอดอาหารผ่านไปง่ายขึ้น</li>\n</ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>IF ไม่ใช่ทางลัด แต่คืออีกทางเลือก</strong></h2>\n\n\n\n<p>คนที่ทำ IF แล้วได้ผล ส่วนใหญ่ไม่ได้ทำเพราะอยากผอมไว แต่เพราะต้องการเปลี่ยนพฤติกรรมให้กินเป็นเวลา ลดความเครียดเรื่องอาหาร และใช้ชีวิตแบบสบาย ๆ มากขึ้น</p>\n\n\n\n<p>การกินแบบ IF จึงเหมาะกับคนที่อยากลดน้ำหนักโดยไม่ต้องออกกำลังกาย และต้องการดูแลร่างกายให้ดีขึ้นโดยไม่ต้องพึ่งอุปกรณ์หรืออาหารเสริมมากมาย</p>\n\n\n\n<p>ถ้าคุณกำลังมองหาวิธีลดพุงแบบไม่ต้องวิ่ง ไม่ต้องยกเวต การเริ่มทำ IF อาจเป็นก้าวแรกที่น่าสนใจ ลองปรับเวลาการกินดูสักสัปดาห์ แล้วคุณจะเริ่มรู้ว่าร่างกายตอบสนองต่อการเปลี่ยนแปลงอย่างไร แล้วค่อยพัฒนาให้กลายเป็นนิสัยแบบไม่รู้ตัว</p>\n','วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค','','publish','open','open','','how-to-lose-weight-using-if','','','2025-06-13 07:39:37','2025-06-13 07:39:37','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=63',0,'post','',0),(64,2,'2025-06-11 08:49:05','2025-06-11 08:49:05','','วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค','','inherit','open','closed','','%e0%b8%a7%e0%b8%b4%e0%b8%98%e0%b8%b5%e0%b8%a5%e0%b8%94%e0%b8%84%e0%b8%a7%e0%b8%b2%e0%b8%a1%e0%b8%ad%e0%b9%89%e0%b8%a7%e0%b8%99-%e0%b9%81%e0%b8%9a%e0%b8%9a-if-%e0%b8%97%e0%b8%b3%e0%b8%95%e0%b8%b2','','','2025-06-11 08:50:55','2025-06-11 08:50:55','',63,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg',0,'attachment','image/jpeg',0),(65,2,'2025-06-11 08:49:08','2025-06-11 08:49:08','','IF คืออะไร เข้าใจง่ายใน 1 นาที','','inherit','open','closed','','if-%e0%b8%84%e0%b8%b7%e0%b8%ad%e0%b8%ad%e0%b8%b0%e0%b9%84%e0%b8%a3-%e0%b9%80%e0%b8%82%e0%b9%89%e0%b8%b2%e0%b9%83%e0%b8%88%e0%b8%87%e0%b9%88%e0%b8%b2%e0%b8%a2%e0%b9%83%e0%b8%99-1-%e0%b8%99%e0%b8%b2','','','2025-06-11 08:49:22','2025-06-11 08:49:22','',63,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/IF-คืออะไร-เข้าใจง่ายใน-1-นาที.jpg',0,'attachment','image/jpeg',0),(66,2,'2025-06-11 08:49:10','2025-06-11 08:49:10','','IF ไม่ใช่ทางลัด แต่คืออีกทางเลือก','','inherit','open','closed','','if-%e0%b9%84%e0%b8%a1%e0%b9%88%e0%b9%83%e0%b8%8a%e0%b9%88%e0%b8%97%e0%b8%b2%e0%b8%87%e0%b8%a5%e0%b8%b1%e0%b8%94-%e0%b9%81%e0%b8%95%e0%b9%88%e0%b8%84%e0%b8%b7%e0%b8%ad%e0%b8%ad%e0%b8%b5%e0%b8%81','','','2025-06-11 08:50:40','2025-06-11 08:50:40','',63,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/IF-ไม่ใช่ทางลัด-แต่คืออีกทางเลือก.jpg',0,'attachment','image/jpeg',0),(67,2,'2025-06-11 08:49:11','2025-06-11 08:49:11','','เริ่มต้น IF ยังไงดี สำหรับมือใหม่','','inherit','open','closed','','%e0%b9%80%e0%b8%a3%e0%b8%b4%e0%b9%88%e0%b8%a1%e0%b8%95%e0%b9%89%e0%b8%99-if-%e0%b8%a2%e0%b8%b1%e0%b8%87%e0%b9%84%e0%b8%87%e0%b8%94%e0%b8%b5-%e0%b8%aa%e0%b8%b3%e0%b8%ab%e0%b8%a3%e0%b8%b1%e0%b8%9a','','','2025-06-11 08:49:53','2025-06-11 08:49:53','',63,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เริ่มต้น-IF-ยังไงดี-สำหรับมือใหม่.jpg',0,'attachment','image/jpeg',0),(68,2,'2025-06-11 08:51:08','2025-06-11 08:51:08','\n<p>หลายคนอยากลดน้ำหนักแต่ไม่ชอบออกกำลังกาย หรือไม่มีเวลาไปฟิตเนสทุกวัน จึงเริ่มมองหาวิธีที่ทำได้ในชีวิตประจำวันโดยไม่รู้สึกว่าต้องฝืนตัวเองเกินไป หนึ่งในวิธีที่ได้รับความสนใจมากก็คือ “IF” หรือ <strong>Intermittent Fasting</strong></p>\n\n\n\n<p>ไม่ใช่การอดอาหารแบบหักดิบ แต่เป็นการกำหนดช่วงเวลาการกินให้ร่างกายได้พักระบบย่อยอย่างจริงจัง ซึ่งหลายคนที่ทำ IF แบบสม่ำเสมอจะรู้สึกว่าน้ำหนักค่อย ๆ ลดลงโดยไม่ต้องคุมอาหารเข้ม และยังช่วยลดอาการท้องอืด รวมถึงหน้าท้องที่เคยป่องจากการกินตลอดวันก็เริ่มแบนราบมากขึ้น</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-74714831 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-คืออะไร-เข้าใจง่ายใน-1-นาที-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-คืออะไร-เข้าใจง่ายใน-1-นาที.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-คืออะไร-เข้าใจง่ายใน-1-นาที.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-คืออะไร-เข้าใจง่ายใน-1-นาที-1024x576.jpg\" alt=\"IF คืออะไร เข้าใจง่ายใน 1 นาที\" class=\"uag-image-65\" width=\"1024\" height=\"576\" title=\"IF คืออะไร เข้าใจง่ายใน 1 นาที\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>IF คืออะไร เข้าใจง่ายใน 1 นาที</strong></h2>\n\n\n\n<p>IF ย่อมาจาก Intermittent Fasting<br>แปลแบบเข้าใจง่ายก็คือ <strong>การกินเป็นช่วงเวลา และหยุดกินในอีกช่วงเวลาหนึ่ง</strong><strong><br></strong> ตัวอย่างเช่น</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>สูตร 16:8</strong>  งดอาหาร 16 ชั่วโมง กินได้ 8 ชั่วโมง เช่น เริ่มกินตอนเที่ยง หยุดตอนสองทุ่ม</li>\n\n\n\n<li><strong>สูตร 14:10</strong> กินได้ 10 ชั่วโมง งด 14 ชั่วโมง เหมาะกับคนเริ่มต้น</li>\n\n\n\n<li><strong>สูตร 5:2</strong>  กินตามปกติ 5 วัน อีก 2 วันกินพลังงานลดลง</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-b492ec7d wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-ไม่ใช่ทางลัด-แต่คืออีกทางเลือก-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-ไม่ใช่ทางลัด-แต่คืออีกทางเลือก.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-ไม่ใช่ทางลัด-แต่คืออีกทางเลือก.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-ไม่ใช่ทางลัด-แต่คืออีกทางเลือก-1024x576.jpg\" alt=\"IF ไม่ใช่ทางลัด แต่คืออีกทางเลือก\" class=\"uag-image-66\" width=\"1024\" height=\"576\" title=\"IF ไม่ใช่ทางลัด แต่คืออีกทางเลือก\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ทำไม IF ถึงช่วยลดพุงได้</strong></h2>\n\n\n\n<p>เมื่อร่างกายไม่ได้รับอาหารตลอดเวลา ระบบย่อยจะได้พัก และร่างกายจะเริ่มนำพลังงานที่สะสมไว้มาใช้ ซึ่งมักอยู่ในรูปไขมันสะสมบริเวณหน้าท้อง พอทำบ่อย ๆ ก็จะเริ่มเห็นว่า <strong>พุงยุบลง</strong> เสื้อผ้าที่เคยคับก็ค่อย ๆ ใส่ได้สบายขึ้น นอกจากนี้ ช่วงเวลาที่เราไม่กิน ยังช่วยให้ระดับน้ำตาลในเลือดนิ่งขึ้น และลดพฤติกรรมการกินจุกจิกที่มักเป็นตัวการทำให้น้ำหนักขึ้นโดยไม่รู้ตัว</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>IF ช่วยลดโรคอะไรได้บ้าง&nbsp;</strong></h2>\n\n\n\n<p>มีหลายงานวิจัยที่แสดงแนวโน้มว่า IF อาจจะมีส่วนช่วยในเรื่องต่อไปนี้ เห็นผลในทางที่ดีขึ้นกับสุขภาพโดยรวม</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ควบคุมระดับน้ำตาลในเลือด</li>\n\n\n\n<li>ลดระดับไขมันชนิดไม่ดี</li>\n\n\n\n<li>ลดการอักเสบในร่างกาย<br>ช่วยให้นอนหลับดีขึ้น เพราะระบบย่อยไม่ทำงานหนักก่อนนอน</li>\n\n\n\n<li>ลดความอยากอาหารแบบหิวบ่อย</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-7b6ee8fd wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เริ่มต้น-IF-ยังไงดี-สำหรับมือใหม่-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เริ่มต้น-IF-ยังไงดี-สำหรับมือใหม่.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เริ่มต้น-IF-ยังไงดี-สำหรับมือใหม่.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เริ่มต้น-IF-ยังไงดี-สำหรับมือใหม่-1024x576.jpg\" alt=\"เริ่มต้น IF ยังไงดี สำหรับมือใหม่\" class=\"uag-image-67\" width=\"1024\" height=\"576\" title=\"เริ่มต้น IF ยังไงดี สำหรับมือใหม่\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เริ่มต้น IF ยังไงดี สำหรับมือใหม่</strong></h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>เริ่มจากสูตร 14:10</strong> ก่อน แล้วค่อย ๆ ขยับไป 16:8 เมื่อร่างกายปรับตัวได้</li>\n\n\n\n<li><strong>ช่วงอดไม่ต้องอดน้ำ</strong> ดื่มน้ำเปล่าได้ตลอด หรือชากาแฟไม่ใส่น้ำตาล</li>\n\n\n\n<li><strong>อย่ารีบกินมากเกินไปในช่วงเปิดมื้อ</strong> เน้นอาหารที่มีโปรตีน ไฟเบอร์ และไขมันดี</li>\n\n\n\n<li><strong>ฟังร่างกายตัวเอง</strong> ถ้าเวียนหัว อ่อนเพลีย หรือหิวจนควบคุมไม่ได้ อาจต้องปรับช่วงเวลาให้เบาขึ้น</li>\n\n\n\n<li><strong>เข้านอนเร็วขึ้น</strong> จะช่วยให้ช่วงอดอาหารผ่านไปง่ายขึ้น</li>\n</ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>IF ไม่ใช่ทางลัด แต่คืออีกทางเลือก</strong></h2>\n\n\n\n<p>คนที่ทำ IF แล้วได้ผล ส่วนใหญ่ไม่ได้ทำเพราะอยากผอมไว แต่เพราะต้องการเปลี่ยนพฤติกรรมให้กินเป็นเวลา ลดความเครียดเรื่องอาหาร และใช้ชีวิตแบบสบาย ๆ มากขึ้น</p>\n\n\n\n<p>การกินแบบ IF จึงเหมาะกับคนที่อยากลดน้ำหนักโดยไม่ต้องออกกำลังกาย และต้องการดูแลร่างกายให้ดีขึ้นโดยไม่ต้องพึ่งอุปกรณ์หรืออาหารเสริมมากมาย</p>\n\n\n\n<p>ถ้าคุณกำลังมองหาวิธีลดพุงแบบไม่ต้องวิ่ง ไม่ต้องยกเวต การเริ่มทำ IF อาจเป็นก้าวแรกที่น่าสนใจ ลองปรับเวลาการกินดูสักสัปดาห์ แล้วคุณจะเริ่มรู้ว่าร่างกายตอบสนองต่อการเปลี่ยนแปลงอย่างไร แล้วค่อยพัฒนาให้กลายเป็นนิสัยแบบไม่รู้ตัว</p>\n','วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค','','inherit','closed','closed','','63-revision-v1','','','2025-06-11 08:51:08','2025-06-11 08:51:08','',63,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=68',0,'revision','',0),(70,2,'2025-06-08 08:52:23','2025-06-08 08:52:23','\n<p>ผู้หญิงหลายคนอาจเคยรู้สึกว่า <strong>“น้ำหนักก็ไม่ได้เยอะมาก แต่หน้าท้องนี่สิไม่เคยแบนสักที”</strong> ซึ่งเรื่องนี้ไม่ใช่แค่รูปร่าง แต่ยังเกี่ยวกับพฤติกรรม การกิน และความเครียดด้วย ไขมันหน้าท้องมีทั้งส่วนที่อยู่ใต้ผิวหนัง เห็นเป็นพุง และส่วนที่ลึกลงไปในช่องท้อง หรือไขมันแทรกอวัยวะ ซึ่งแม้จะไม่ออกกำลังกายเลย ก็ยังสามารถจัดการได้ ถ้าปรับพฤติกรรมการกินได้อย่างถูกต้อง</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-be99d39f wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เริ่มต้นด้วยมื้อเย็นแบบเบา-ๆ-แต่พออิ่ม-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เริ่มต้นด้วยมื้อเย็นแบบเบา-ๆ-แต่พออิ่ม.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เริ่มต้นด้วยมื้อเย็นแบบเบา-ๆ-แต่พออิ่ม.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เริ่มต้นด้วยมื้อเย็นแบบเบา-ๆ-แต่พออิ่ม-1024x576.jpg\" alt=\"เริ่มต้นด้วยมื้อเย็นแบบเบา ๆ แต่พออิ่ม\" class=\"uag-image-71\" width=\"1024\" height=\"576\" title=\"เริ่มต้นด้วยมื้อเย็นแบบเบา ๆ แต่พออิ่ม\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. เริ่มต้นด้วยมื้อเย็นแบบเบา ๆ แต่พออิ่ม</strong></h2>\n\n\n\n<p>มื้อเย็นคือช่วงที่ร่างกายไม่ได้ใช้พลังงานมากนัก ถ้าเรายังจัดเต็มด้วยข้าวหรือของทอดแบบเดิม ไขมันจะถูกเก็บไว้โดยไม่ถูกนำไปใช้ <strong>เปลี่ยนมื้อเย็นให้เบาขึ้น</strong> ด้วยเมนูที่มีผัก ผลไม้ หรือโปรตีนเบา ๆ เช่น ไข่ต้ม เต้าหู้ หรือซุปใส พร้อมหลีกเลี่ยงของหวานหรือแป้งตอนดึก</p>\n\n\n\n<p><strong>เคล็ดลับ </strong>หลังมื้อเย็นให้ลองเคี้ยวฝรั่งหรือแอปเปิลสักชิ้น จะช่วยให้ไม่อยากของจุกจิกตอนก่อนนอนได้</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. นอนเร็วและนอนให้พอ</strong></h2>\n\n\n\n<p>หลายคนไม่นึกว่านอนจะเกี่ยวกับหน้าท้อง แต่จริง ๆ แล้ว <strong>การนอนน้อยทำให้ร่างกายหลั่งฮอร์โมนหิวเพิ่มขึ้น</strong> และลดความสามารถในการเผาผลาญไขมันได้ พออดนอน ร่างกายก็จะโหยของมัน ของหวาน แล้วก็กลับไปสะสมเป็นไขมันที่หน้าท้องอีกครั้ง ถ้าอยากให้หน้าท้องยุบลงแบบไม่ต้องออกกำลังกาย ลองเริ่มจากการเข้านอนก่อน 5 ทุ่ม และนอนให้ได้ 7–8 ชั่วโมงต่อคืน</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-01b984c1 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ดื่มน้ำอุ่นตอนเช้า-และจิบน้ำระหว่างวัน-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ดื่มน้ำอุ่นตอนเช้า-และจิบน้ำระหว่างวัน.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ดื่มน้ำอุ่นตอนเช้า-และจิบน้ำระหว่างวัน.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ดื่มน้ำอุ่นตอนเช้า-และจิบน้ำระหว่างวัน-1024x576.jpg\" alt=\"ดื่มน้ำอุ่นตอนเช้า และจิบน้ำระหว่างวัน\" class=\"uag-image-74\" width=\"1024\" height=\"576\" title=\"ดื่มน้ำอุ่นตอนเช้า และจิบน้ำระหว่างวัน\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. ดื่มน้ำอุ่นตอนเช้า และจิบน้ำระหว่างวัน</strong></h2>\n\n\n\n<p>น้ำอุ่นตอนตื่นเช้าช่วยกระตุ้นระบบขับถ่าย และปลุกระบบเผาผลาญให้ตื่นตัวแบบนุ่มนวล ส่วนการดื่มน้ำระหว่างวันแบบจิบ ๆ ช่วยให้ไม่หิวบ่อย และทำให้รู้สึกสดชื่นแทนการหาขนมกิน น้ำยังช่วยลดอาการบวมน้ำและขับของเสียออก ซึ่งมีผลต่อความแฟบของหน้าท้องด้วยแบบไม่รู้ตัว</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. ลองทำ IF แบบง่าย 14:10 หรือ 16:8</strong></h2>\n\n\n\n<p>IF หรือ Intermittent Fasting เป็นวิธีที่กำหนดเวลาการกิน เช่น กินได้ 8 ชั่วโมง พัก 16 ชั่วโมง วิธีนี้ช่วยให้ร่างกายมีช่วงเวลาที่ไม่ได้รับพลังงานใหม่ และค่อย ๆ ดึงพลังงานที่สะสมไว้มาใช้</p>\n\n\n\n<p>ผู้หญิงหลายคนที่ทำ IF แบบสม่ำเสมอ สังเกตได้ว่าพุงค่อย ๆ ยุบลง โดยไม่ต้องหักโหมออกกำลังกาย เริ่มจากสูตร 14:10 ก่อนก็ได้ กินตั้งแต่ 10 โมงเช้าถึง 2 ทุ่ม แล้วพักระบบย่อย 14 ชั่วโมง</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-151f127a wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ลดของเค็ม-ของมัน-ของหวาน-แบบค่อยเป็นค่อยไป-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ลดของเค็ม-ของมัน-ของหวาน-แบบค่อยเป็นค่อยไป.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ลดของเค็ม-ของมัน-ของหวาน-แบบค่อยเป็นค่อยไป.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ลดของเค็ม-ของมัน-ของหวาน-แบบค่อยเป็นค่อยไป-1024x576.jpg\" alt=\"ลดของเค็ม ของมัน ของหวาน แบบค่อยเป็นค่อยไป\" class=\"uag-image-72\" width=\"1024\" height=\"576\" title=\"ลดของเค็ม ของมัน ของหวาน แบบค่อยเป็นค่อยไป\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5. ลดของเค็ม ของมัน ของหวาน แบบค่อยเป็นค่อยไป</strong></h2>\n\n\n\n<p>อาหารรสจัด โดยเฉพาะเค็มและมัน มักทำให้หน้าท้องบวม และมีไขมันสะสมง่าย โดยเฉพาะส่วนพุงล่างที่ลดได้ยาก ของหวานก็เช่นกัน แม้กินไม่เยอะ แต่หากกินบ่อย ร่างกายจะสะสมไขมันไว้เงียบ ๆวิธีง่ายที่สุด คือไม่ต้องตัดเลยทันที แต่ให้เริ่มจาก “ลดความถี่” เช่น ถ้าปกติกินขนมทุกวัน ลองเหลือสัปดาห์ละ 2–3 ครั้งก่อน แล้วค่อย ๆ ปรับตามจังหวะของตัวเอง</p>\n\n\n\n<p>มือใหม่ที่อยากลดน้ำหนักแบบไม่ต้องออกกำลังกาย ลองปรับวันละเล็กละน้อย ไขมันหน้าท้องก็สามารถจัดการได้โดยไม่ต้องเสียเหงื่อสักหยด แค่ให้ร่างกายได้พักจากความอิ่มเกินไป และหาจังหวะการกินที่เหมาะกับเรา</p>\n','5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง','','publish','open','open','','5-ways-to-reduce-belly-fat','','','2025-06-13 07:39:15','2025-06-13 07:39:15','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=70',0,'post','',0),(71,2,'2025-06-11 08:56:03','2025-06-11 08:56:03','','เริ่มต้นด้วยมื้อเย็นแบบเบา ๆ แต่พออิ่ม','','inherit','open','closed','','%e0%b9%80%e0%b8%a3%e0%b8%b4%e0%b9%88%e0%b8%a1%e0%b8%95%e0%b9%89%e0%b8%99%e0%b8%94%e0%b9%89%e0%b8%a7%e0%b8%a2%e0%b8%a1%e0%b8%b7%e0%b9%89%e0%b8%ad%e0%b9%80%e0%b8%a2%e0%b9%87%e0%b8%99%e0%b9%81%e0%b8%9a','','','2025-06-11 08:56:15','2025-06-11 08:56:15','',70,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เริ่มต้นด้วยมื้อเย็นแบบเบา-ๆ-แต่พออิ่ม.jpg',0,'attachment','image/jpeg',0),(72,2,'2025-06-11 08:56:06','2025-06-11 08:56:06','','ลดของเค็ม ของมัน ของหวาน แบบค่อยเป็นค่อยไป','','inherit','open','closed','','%e0%b8%a5%e0%b8%94%e0%b8%82%e0%b8%ad%e0%b8%87%e0%b9%80%e0%b8%84%e0%b9%87%e0%b8%a1-%e0%b8%82%e0%b8%ad%e0%b8%87%e0%b8%a1%e0%b8%b1%e0%b8%99-%e0%b8%82%e0%b8%ad%e0%b8%87%e0%b8%ab%e0%b8%a7%e0%b8%b2%e0%b8%99','','','2025-06-11 08:57:10','2025-06-11 08:57:10','',70,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดของเค็ม-ของมัน-ของหวาน-แบบค่อยเป็นค่อยไป.jpg',0,'attachment','image/jpeg',0),(73,2,'2025-06-11 08:56:07','2025-06-11 08:56:07','','5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง','','inherit','open','closed','','5-%e0%b8%a7%e0%b8%b4%e0%b8%98%e0%b8%b5%e0%b8%a5%e0%b8%94%e0%b9%84%e0%b8%82%e0%b8%a1%e0%b8%b1%e0%b8%99%e0%b8%ab%e0%b8%99%e0%b9%89%e0%b8%b2%e0%b8%97%e0%b9%89%e0%b8%ad%e0%b8%87%e0%b8%84%e0%b8%a3%e0%b8%9a','','','2025-06-11 08:57:18','2025-06-11 08:57:18','',70,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg',0,'attachment','image/jpeg',0),(74,2,'2025-06-11 08:56:08','2025-06-11 08:56:08','','ดื่มน้ำอุ่นตอนเช้า และจิบน้ำระหว่างวัน','','inherit','open','closed','','%e0%b8%94%e0%b8%b7%e0%b9%88%e0%b8%a1%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ad%e0%b8%b8%e0%b9%88%e0%b8%99%e0%b8%95%e0%b8%ad%e0%b8%99%e0%b9%80%e0%b8%8a%e0%b9%89%e0%b8%b2-%e0%b9%81%e0%b8%a5%e0%b8%b0%e0%b8%88','','','2025-06-11 08:56:33','2025-06-11 08:56:33','',70,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ดื่มน้ำอุ่นตอนเช้า-และจิบน้ำระหว่างวัน.jpg',0,'attachment','image/jpeg',0),(75,2,'2025-06-11 08:57:45','2025-06-11 08:57:45','\n<p>ผู้หญิงหลายคนอาจเคยรู้สึกว่า <strong>“น้ำหนักก็ไม่ได้เยอะมาก แต่หน้าท้องนี่สิไม่เคยแบนสักที”</strong> ซึ่งเรื่องนี้ไม่ใช่แค่รูปร่าง แต่ยังเกี่ยวกับพฤติกรรม การกิน และความเครียดด้วย ไขมันหน้าท้องมีทั้งส่วนที่อยู่ใต้ผิวหนัง เห็นเป็นพุง และส่วนที่ลึกลงไปในช่องท้อง หรือไขมันแทรกอวัยวะ ซึ่งแม้จะไม่ออกกำลังกายเลย ก็ยังสามารถจัดการได้ ถ้าปรับพฤติกรรมการกินได้อย่างถูกต้อง</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-be99d39f wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เริ่มต้นด้วยมื้อเย็นแบบเบา-ๆ-แต่พออิ่ม-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เริ่มต้นด้วยมื้อเย็นแบบเบา-ๆ-แต่พออิ่ม.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เริ่มต้นด้วยมื้อเย็นแบบเบา-ๆ-แต่พออิ่ม.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เริ่มต้นด้วยมื้อเย็นแบบเบา-ๆ-แต่พออิ่ม-1024x576.jpg\" alt=\"เริ่มต้นด้วยมื้อเย็นแบบเบา ๆ แต่พออิ่ม\" class=\"uag-image-71\" width=\"1024\" height=\"576\" title=\"เริ่มต้นด้วยมื้อเย็นแบบเบา ๆ แต่พออิ่ม\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. เริ่มต้นด้วยมื้อเย็นแบบเบา ๆ แต่พออิ่ม</strong></h2>\n\n\n\n<p>มื้อเย็นคือช่วงที่ร่างกายไม่ได้ใช้พลังงานมากนัก ถ้าเรายังจัดเต็มด้วยข้าวหรือของทอดแบบเดิม ไขมันจะถูกเก็บไว้โดยไม่ถูกนำไปใช้ <strong>เปลี่ยนมื้อเย็นให้เบาขึ้น</strong> ด้วยเมนูที่มีผัก ผลไม้ หรือโปรตีนเบา ๆ เช่น ไข่ต้ม เต้าหู้ หรือซุปใส พร้อมหลีกเลี่ยงของหวานหรือแป้งตอนดึก</p>\n\n\n\n<p><strong>เคล็ดลับ </strong>หลังมื้อเย็นให้ลองเคี้ยวฝรั่งหรือแอปเปิลสักชิ้น จะช่วยให้ไม่อยากของจุกจิกตอนก่อนนอนได้</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. นอนเร็วและนอนให้พอ</strong></h2>\n\n\n\n<p>หลายคนไม่นึกว่านอนจะเกี่ยวกับหน้าท้อง แต่จริง ๆ แล้ว <strong>การนอนน้อยทำให้ร่างกายหลั่งฮอร์โมนหิวเพิ่มขึ้น</strong> และลดความสามารถในการเผาผลาญไขมันได้ พออดนอน ร่างกายก็จะโหยของมัน ของหวาน แล้วก็กลับไปสะสมเป็นไขมันที่หน้าท้องอีกครั้ง ถ้าอยากให้หน้าท้องยุบลงแบบไม่ต้องออกกำลังกาย ลองเริ่มจากการเข้านอนก่อน 5 ทุ่ม และนอนให้ได้ 7–8 ชั่วโมงต่อคืน</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-01b984c1 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ดื่มน้ำอุ่นตอนเช้า-และจิบน้ำระหว่างวัน-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ดื่มน้ำอุ่นตอนเช้า-และจิบน้ำระหว่างวัน.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ดื่มน้ำอุ่นตอนเช้า-และจิบน้ำระหว่างวัน.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ดื่มน้ำอุ่นตอนเช้า-และจิบน้ำระหว่างวัน-1024x576.jpg\" alt=\"ดื่มน้ำอุ่นตอนเช้า และจิบน้ำระหว่างวัน\" class=\"uag-image-74\" width=\"1024\" height=\"576\" title=\"ดื่มน้ำอุ่นตอนเช้า และจิบน้ำระหว่างวัน\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. ดื่มน้ำอุ่นตอนเช้า และจิบน้ำระหว่างวัน</strong></h2>\n\n\n\n<p>น้ำอุ่นตอนตื่นเช้าช่วยกระตุ้นระบบขับถ่าย และปลุกระบบเผาผลาญให้ตื่นตัวแบบนุ่มนวล ส่วนการดื่มน้ำระหว่างวันแบบจิบ ๆ ช่วยให้ไม่หิวบ่อย และทำให้รู้สึกสดชื่นแทนการหาขนมกิน น้ำยังช่วยลดอาการบวมน้ำและขับของเสียออก ซึ่งมีผลต่อความแฟบของหน้าท้องด้วยแบบไม่รู้ตัว</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. ลองทำ IF แบบง่าย 14:10 หรือ 16:8</strong></h2>\n\n\n\n<p>IF หรือ Intermittent Fasting เป็นวิธีที่กำหนดเวลาการกิน เช่น กินได้ 8 ชั่วโมง พัก 16 ชั่วโมง วิธีนี้ช่วยให้ร่างกายมีช่วงเวลาที่ไม่ได้รับพลังงานใหม่ และค่อย ๆ ดึงพลังงานที่สะสมไว้มาใช้</p>\n\n\n\n<p>ผู้หญิงหลายคนที่ทำ IF แบบสม่ำเสมอ สังเกตได้ว่าพุงค่อย ๆ ยุบลง โดยไม่ต้องหักโหมออกกำลังกาย เริ่มจากสูตร 14:10 ก่อนก็ได้ กินตั้งแต่ 10 โมงเช้าถึง 2 ทุ่ม แล้วพักระบบย่อย 14 ชั่วโมง</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-151f127a wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ลดของเค็ม-ของมัน-ของหวาน-แบบค่อยเป็นค่อยไป-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ลดของเค็ม-ของมัน-ของหวาน-แบบค่อยเป็นค่อยไป.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ลดของเค็ม-ของมัน-ของหวาน-แบบค่อยเป็นค่อยไป.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ลดของเค็ม-ของมัน-ของหวาน-แบบค่อยเป็นค่อยไป-1024x576.jpg\" alt=\"ลดของเค็ม ของมัน ของหวาน แบบค่อยเป็นค่อยไป\" class=\"uag-image-72\" width=\"1024\" height=\"576\" title=\"ลดของเค็ม ของมัน ของหวาน แบบค่อยเป็นค่อยไป\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5. ลดของเค็ม ของมัน ของหวาน แบบค่อยเป็นค่อยไป</strong></h2>\n\n\n\n<p>อาหารรสจัด โดยเฉพาะเค็มและมัน มักทำให้หน้าท้องบวม และมีไขมันสะสมง่าย โดยเฉพาะส่วนพุงล่างที่ลดได้ยาก ของหวานก็เช่นกัน แม้กินไม่เยอะ แต่หากกินบ่อย ร่างกายจะสะสมไขมันไว้เงียบ ๆวิธีง่ายที่สุด คือไม่ต้องตัดเลยทันที แต่ให้เริ่มจาก “ลดความถี่” เช่น ถ้าปกติกินขนมทุกวัน ลองเหลือสัปดาห์ละ 2–3 ครั้งก่อน แล้วค่อย ๆ ปรับตามจังหวะของตัวเอง</p>\n\n\n\n<p>มือใหม่ที่อยากลดน้ำหนักแบบไม่ต้องออกกำลังกาย ลองปรับวันละเล็กละน้อย ไขมันหน้าท้องก็สามารถจัดการได้โดยไม่ต้องเสียเหงื่อสักหยด แค่ให้ร่างกายได้พักจากความอิ่มเกินไป และหาจังหวะการกินที่เหมาะกับเรา</p>\n','5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง','','inherit','closed','closed','','70-revision-v1','','','2025-06-11 08:57:45','2025-06-11 08:57:45','',70,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=75',0,'revision','',0),(76,2,'2025-06-07 08:59:03','2025-06-07 08:59:03','\n<p>หลายคนตั้งใจออกกำลังกายเพื่อดูแลสุขภาพ แต่กลับไม่เห็นการเปลี่ยนแปลงมากนัก ทั้งที่ไปฟิตเนสสม่ำเสมอหรือออกกำลังกายที่บ้านแบบจริงจัง อาจเป็นเพราะลืมเรื่องหนึ่งที่สำคัญไม่แพ้กับการออกแรงเลยก็คือ “การกินก่อนและหลังออกกำลังกาย” อาหารที่กินเข้าไป ไม่ได้มีผลแค่เรื่องพลังงานระหว่างการออกกำลังกายเท่านั้น แต่ยังส่งผลต่อการฟื้นตัวของกล้ามเนื้อ ความเหนื่อยล้า และกระบวนการเผาผลาญของร่างกายทั้งหมดด้วย</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-f64f9f00 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินก่อนออกกำลังกาย-เพื่อให้ร่างกายมีแรงใช้งาน-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินก่อนออกกำลังกาย-เพื่อให้ร่างกายมีแรงใช้งาน.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินก่อนออกกำลังกาย-เพื่อให้ร่างกายมีแรงใช้งาน.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินก่อนออกกำลังกาย-เพื่อให้ร่างกายมีแรงใช้งาน-1024x576.jpg\" alt=\"กินก่อนออกกำลังกาย เพื่อให้ร่างกายมีแรงใช้งาน\" class=\"uag-image-80\" width=\"1024\" height=\"576\" title=\"กินก่อนออกกำลังกาย เพื่อให้ร่างกายมีแรงใช้งาน\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>กินก่อนออกกำลังกาย เพื่อให้ร่างกายมีแรงใช้งาน</strong></h2>\n\n\n\n<p>หลายคนมักเข้าใจผิดว่าต้องออกกำลังกายตอนท้องว่างถึงจะผอมเร็ว แต่จริง ๆ แล้ว หากร่างกายไม่มีพลังงานเพียงพอ จะทำให้เหนื่อยง่าย ออกกำลังกายได้ไม่เต็มที่ และบางครั้งอาจเกิดอาการวิงเวียนหรือหน้ามืดได้</p>\n\n\n\n<p><strong>ควรกินอะไรก่อนออกกำลังกายอะไรดี?</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อาหารเบา ๆ ที่ให้พลังงาน เช่น กล้วย 1 ลูก ขนมปังโฮลวีต หรือโยเกิร์ตรสจืด</li>\n\n\n\n<li>ควรกินล่วงหน้า 30–60 นาที เพื่อให้ย่อยและดูดซึมทัน</li>\n\n\n\n<li>หลีกเลี่ยงของทอด ของมัน หรือมื้อใหญ่ เพราะจะทำให้รู้สึกหนักตัว</li>\n</ul>\n\n\n\n<p><strong>ประโยชน์ของการกินก่อนออกกำลังกาย</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ช่วยให้มีแรงมากพอสำหรับออกแรงได้ดี</li>\n\n\n\n<li>ลดโอกาสบาดเจ็บ เพราะกล้ามเนื้อได้รับพลังงานเต็มที่</li>\n\n\n\n<li>ทำให้ระบบเผาผลาญทำงานได้สม่ำเสมอ</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-0b75dba1 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินหลังออกกำลังกาย-เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินหลังออกกำลังกาย-เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินหลังออกกำลังกาย-เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินหลังออกกำลังกาย-เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก-1024x576.jpg\" alt=\"กินหลังออกกำลังกาย เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก\" class=\"uag-image-77\" width=\"1024\" height=\"576\" title=\"กินหลังออกกำลังกาย เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>กินหลังออกกำลังกาย เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก</strong></h2>\n\n\n\n<p>หลังออกกำลังกาย ร่างกายจะอยู่ในช่วงที่เรียกว่า “โหมดฟื้นฟู” กล้ามเนื้อจะเริ่มซ่อมแซมตัวเอง และใช้สารอาหารเข้าไปสร้างเซลล์ใหม่ หากร่างกายไม่ได้รับอาหารที่เหมาะสม จะทำให้ฟื้นตัวช้าและรู้สึกเหนื่อยสะสมในวันต่อไป</p>\n\n\n\n<p><strong>ควรกินอะไรหลังออกกำลังกายดี?</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อาหารที่มีโปรตีน เช่น ไข่ต้ม อกไก่ เต้าหู้ หรือเวย์โปรตีน</li>\n\n\n\n<li>คาร์โบไฮเดรตเชิงซ้อน เช่น ข้าวกล้อง มันหวาน</li>\n\n\n\n<li>ผัก ผลไม้เพื่อเติมวิตามินและลดการอักเสบ</li>\n</ul>\n\n\n\n<p><strong>ควรกินหลังออกกำลังกายกี่นาที?</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ภายใน 30–60 นาทีหลังออกกำลังกาย จะช่วยให้ร่างกายดูดซึมได้ดี</li>\n\n\n\n<li>ดื่มน้ำทันทีเพื่อชดเชยเหงื่อที่เสียไป</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-23ac5fcc wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/การดูแลร่างกายให้ทำงานเต็มระบบ-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/การดูแลร่างกายให้ทำงานเต็มระบบ.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/การดูแลร่างกายให้ทำงานเต็มระบบ.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/การดูแลร่างกายให้ทำงานเต็มระบบ-1024x576.jpg\" alt=\"การดูแลร่างกายให้ทำงานเต็มระบบ\" class=\"uag-image-79\" width=\"1024\" height=\"576\" title=\"การดูแลร่างกายให้ทำงานเต็มระบบ\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>แล้วถ้าไม่กินล่ะ จะเกิดอะไรขึ้น?</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>อ่อนเพลีย</strong> และไม่มีแรงในวันต่อไป</li>\n\n\n\n<li>ร่างกายดึงกล้ามเนื้อมาสลายแทนไขมัน ทำให้หุ่นไม่กระชับ</li>\n\n\n\n<li>ระบบเผาผลาญทำงานไม่เต็มที่ อาจทำให้รู้สึกหิวบ่อยขึ้นภายหลัง</li>\n\n\n\n<li>เพิ่มความเสี่ยงของการโยโย่ หากคุมน้ำหนักอยู่</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>สรุปง่าย ๆ</strong></h2>\n\n\n\n<p>การกินก่อนและหลังออกกำลังกาย <strong>ไม่ใช่แค่เรื่องพลังงาน แต่คือการดูแลร่างกายให้ทำงานเต็มระบบ</strong> ถ้าคุณอยากเห็นผลที่ชัดเจนทั้งรูปร่าง สุขภาพ และความฟิต อย่ามองข้ามมื้อเล็ก ๆ เหล่านี้เลย</p>\n','การกินอาหารก่อนและหลังออกกำลังกาย สำคัญอย่างไร','','publish','open','open','','eating-before-and-after-exercise','','','2025-06-13 07:36:50','2025-06-13 07:36:50','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=76',0,'post','',0),(77,2,'2025-06-11 09:03:53','2025-06-11 09:03:53','','กินหลังออกกำลังกาย เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก','','inherit','open','closed','','%e0%b8%81%e0%b8%b4%e0%b8%99%e0%b8%ab%e0%b8%a5%e0%b8%b1%e0%b8%87%e0%b8%ad%e0%b8%ad%e0%b8%81%e0%b8%81%e0%b8%b3%e0%b8%a5%e0%b8%b1%e0%b8%87%e0%b8%81%e0%b8%b2%e0%b8%a2-%e0%b9%80%e0%b8%9e%e0%b8%b7%e0%b9%88','','','2025-06-11 09:05:15','2025-06-11 09:05:15','',76,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/กินหลังออกกำลังกาย-เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก.jpg',0,'attachment','image/jpeg',0),(78,2,'2025-06-11 09:03:57','2025-06-11 09:03:57','','การกินอาหาร ก่อนและหลังออกกำลังกาย สำคัญอย่างไร','','inherit','open','closed','','%e0%b8%81%e0%b8%b2%e0%b8%a3%e0%b8%81%e0%b8%b4%e0%b8%99%e0%b8%ad%e0%b8%b2%e0%b8%ab%e0%b8%b2%e0%b8%a3-%e0%b8%81%e0%b9%88%e0%b8%ad%e0%b8%99%e0%b9%81%e0%b8%a5%e0%b8%b0%e0%b8%ab%e0%b8%a5%e0%b8%b1%e0%b8%87','','','2025-06-11 09:05:37','2025-06-11 09:05:37','',76,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การกินอาหาร-ก่อนและหลังออกกำลังกาย-สำคัญอย่างไร.jpg',0,'attachment','image/jpeg',0),(79,2,'2025-06-11 09:04:01','2025-06-11 09:04:01','','การดูแลร่างกายให้ทำงานเต็มระบบ','','inherit','open','closed','','%e0%b8%81%e0%b8%b2%e0%b8%a3%e0%b8%94%e0%b8%b9%e0%b9%81%e0%b8%a5%e0%b8%a3%e0%b9%88%e0%b8%b2%e0%b8%87%e0%b8%81%e0%b8%b2%e0%b8%a2%e0%b9%83%e0%b8%ab%e0%b9%89%e0%b8%97%e0%b8%b3%e0%b8%87%e0%b8%b2%e0%b8%99','','','2025-06-11 09:05:29','2025-06-11 09:05:29','',76,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การดูแลร่างกายให้ทำงานเต็มระบบ.jpg',0,'attachment','image/jpeg',0),(80,2,'2025-06-11 09:04:04','2025-06-11 09:04:04','','กินก่อนออกกำลังกาย เพื่อให้ร่างกายมีแรงใช้งาน','','inherit','open','closed','','%e0%b8%81%e0%b8%b4%e0%b8%99%e0%b8%81%e0%b9%88%e0%b8%ad%e0%b8%99%e0%b8%ad%e0%b8%ad%e0%b8%81%e0%b8%81%e0%b8%b3%e0%b8%a5%e0%b8%b1%e0%b8%87%e0%b8%81%e0%b8%b2%e0%b8%a2-%e0%b9%80%e0%b8%9e%e0%b8%b7%e0%b9%88','','','2025-06-11 09:04:54','2025-06-11 09:04:54','',76,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/กินก่อนออกกำลังกาย-เพื่อให้ร่างกายมีแรงใช้งาน.jpg',0,'attachment','image/jpeg',0),(81,2,'2025-06-11 09:05:57','2025-06-11 09:05:57','\n<p>หลายคนตั้งใจออกกำลังกายเพื่อดูแลสุขภาพ แต่กลับไม่เห็นการเปลี่ยนแปลงมากนัก ทั้งที่ไปฟิตเนสสม่ำเสมอหรือออกกำลังกายที่บ้านแบบจริงจัง อาจเป็นเพราะลืมเรื่องหนึ่งที่สำคัญไม่แพ้กับการออกแรงเลยก็คือ “การกินก่อนและหลังออกกำลังกาย” อาหารที่กินเข้าไป ไม่ได้มีผลแค่เรื่องพลังงานระหว่างการออกกำลังกายเท่านั้น แต่ยังส่งผลต่อการฟื้นตัวของกล้ามเนื้อ ความเหนื่อยล้า และกระบวนการเผาผลาญของร่างกายทั้งหมดด้วย</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-f64f9f00 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินก่อนออกกำลังกาย-เพื่อให้ร่างกายมีแรงใช้งาน-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินก่อนออกกำลังกาย-เพื่อให้ร่างกายมีแรงใช้งาน.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินก่อนออกกำลังกาย-เพื่อให้ร่างกายมีแรงใช้งาน.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินก่อนออกกำลังกาย-เพื่อให้ร่างกายมีแรงใช้งาน-1024x576.jpg\" alt=\"กินก่อนออกกำลังกาย เพื่อให้ร่างกายมีแรงใช้งาน\" class=\"uag-image-80\" width=\"1024\" height=\"576\" title=\"กินก่อนออกกำลังกาย เพื่อให้ร่างกายมีแรงใช้งาน\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>กินก่อนออกกำลังกาย เพื่อให้ร่างกายมีแรงใช้งาน</strong></h2>\n\n\n\n<p>หลายคนมักเข้าใจผิดว่าต้องออกกำลังกายตอนท้องว่างถึงจะผอมเร็ว แต่จริง ๆ แล้ว หากร่างกายไม่มีพลังงานเพียงพอ จะทำให้เหนื่อยง่าย ออกกำลังกายได้ไม่เต็มที่ และบางครั้งอาจเกิดอาการวิงเวียนหรือหน้ามืดได้</p>\n\n\n\n<p><strong>ควรกินอะไรก่อนออกกำลังกายอะไรดี?</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อาหารเบา ๆ ที่ให้พลังงาน เช่น กล้วย 1 ลูก ขนมปังโฮลวีต หรือโยเกิร์ตรสจืด</li>\n\n\n\n<li>ควรกินล่วงหน้า 30–60 นาที เพื่อให้ย่อยและดูดซึมทัน</li>\n\n\n\n<li>หลีกเลี่ยงของทอด ของมัน หรือมื้อใหญ่ เพราะจะทำให้รู้สึกหนักตัว</li>\n</ul>\n\n\n\n<p><strong>ประโยชน์ของการกินก่อนออกกำลังกาย</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ช่วยให้มีแรงมากพอสำหรับออกแรงได้ดี</li>\n\n\n\n<li>ลดโอกาสบาดเจ็บ เพราะกล้ามเนื้อได้รับพลังงานเต็มที่</li>\n\n\n\n<li>ทำให้ระบบเผาผลาญทำงานได้สม่ำเสมอ</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-0b75dba1 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินหลังออกกำลังกาย-เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินหลังออกกำลังกาย-เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินหลังออกกำลังกาย-เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินหลังออกกำลังกาย-เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก-1024x576.jpg\" alt=\"กินหลังออกกำลังกาย เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก\" class=\"uag-image-77\" width=\"1024\" height=\"576\" title=\"กินหลังออกกำลังกาย เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>กินหลังออกกำลังกาย เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก</strong></h2>\n\n\n\n<p>หลังออกกำลังกาย ร่างกายจะอยู่ในช่วงที่เรียกว่า “โหมดฟื้นฟู” กล้ามเนื้อจะเริ่มซ่อมแซมตัวเอง และใช้สารอาหารเข้าไปสร้างเซลล์ใหม่ หากร่างกายไม่ได้รับอาหารที่เหมาะสม จะทำให้ฟื้นตัวช้าและรู้สึกเหนื่อยสะสมในวันต่อไป</p>\n\n\n\n<p><strong>ควรกินอะไรหลังออกกำลังกายดี?</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อาหารที่มีโปรตีน เช่น ไข่ต้ม อกไก่ เต้าหู้ หรือเวย์โปรตีน</li>\n\n\n\n<li>คาร์โบไฮเดรตเชิงซ้อน เช่น ข้าวกล้อง มันหวาน</li>\n\n\n\n<li>ผัก ผลไม้เพื่อเติมวิตามินและลดการอักเสบ</li>\n</ul>\n\n\n\n<p><strong>ควรกินหลังออกกำลังกายกี่นาที?</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ภายใน 30–60 นาทีหลังออกกำลังกาย จะช่วยให้ร่างกายดูดซึมได้ดี</li>\n\n\n\n<li>ดื่มน้ำทันทีเพื่อชดเชยเหงื่อที่เสียไป</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-23ac5fcc wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/การดูแลร่างกายให้ทำงานเต็มระบบ-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/การดูแลร่างกายให้ทำงานเต็มระบบ.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/การดูแลร่างกายให้ทำงานเต็มระบบ.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/การดูแลร่างกายให้ทำงานเต็มระบบ-1024x576.jpg\" alt=\"การดูแลร่างกายให้ทำงานเต็มระบบ\" class=\"uag-image-79\" width=\"1024\" height=\"576\" title=\"การดูแลร่างกายให้ทำงานเต็มระบบ\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>แล้วถ้าไม่กินล่ะ จะเกิดอะไรขึ้น?</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>อ่อนเพลีย</strong> และไม่มีแรงในวันต่อไป</li>\n\n\n\n<li>ร่างกายดึงกล้ามเนื้อมาสลายแทนไขมัน ทำให้หุ่นไม่กระชับ</li>\n\n\n\n<li>ระบบเผาผลาญทำงานไม่เต็มที่ อาจทำให้รู้สึกหิวบ่อยขึ้นภายหลัง</li>\n\n\n\n<li>เพิ่มความเสี่ยงของการโยโย่ หากคุมน้ำหนักอยู่</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>สรุปง่าย ๆ</strong></h2>\n\n\n\n<p>การกินก่อนและหลังออกกำลังกาย <strong>ไม่ใช่แค่เรื่องพลังงาน แต่คือการดูแลร่างกายให้ทำงานเต็มระบบ</strong> ถ้าคุณอยากเห็นผลที่ชัดเจนทั้งรูปร่าง สุขภาพ และความฟิต อย่ามองข้ามมื้อเล็ก ๆ เหล่านี้เลยครับ</p>\n','การกินอาหารก่อนและหลังออกกำลังกาย สำคัญอย่างไร','','inherit','closed','closed','','76-revision-v1','','','2025-06-11 09:05:57','2025-06-11 09:05:57','',76,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=81',0,'revision','',0),(82,2,'2025-06-11 09:06:42','2025-06-11 09:06:42','{\"version\": 3, \"isGlobalStylesUserThemeJSON\": true }','Custom Styles','','publish','closed','closed','','wp-global-styles-astra','','','2025-06-11 09:06:42','2025-06-11 09:06:42','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/82/',0,'wp_global_styles','',0),(84,2,'2025-06-11 09:06:53','2025-06-11 09:06:53','\n<p>หลายคนตั้งใจออกกำลังกายเพื่อดูแลสุขภาพ แต่กลับไม่เห็นการเปลี่ยนแปลงมากนัก ทั้งที่ไปฟิตเนสสม่ำเสมอหรือออกกำลังกายที่บ้านแบบจริงจัง อาจเป็นเพราะลืมเรื่องหนึ่งที่สำคัญไม่แพ้กับการออกแรงเลยก็คือ “การกินก่อนและหลังออกกำลังกาย” อาหารที่กินเข้าไป ไม่ได้มีผลแค่เรื่องพลังงานระหว่างการออกกำลังกายเท่านั้น แต่ยังส่งผลต่อการฟื้นตัวของกล้ามเนื้อ ความเหนื่อยล้า และกระบวนการเผาผลาญของร่างกายทั้งหมดด้วย</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-f64f9f00 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินก่อนออกกำลังกาย-เพื่อให้ร่างกายมีแรงใช้งาน-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินก่อนออกกำลังกาย-เพื่อให้ร่างกายมีแรงใช้งาน.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินก่อนออกกำลังกาย-เพื่อให้ร่างกายมีแรงใช้งาน.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินก่อนออกกำลังกาย-เพื่อให้ร่างกายมีแรงใช้งาน-1024x576.jpg\" alt=\"กินก่อนออกกำลังกาย เพื่อให้ร่างกายมีแรงใช้งาน\" class=\"uag-image-80\" width=\"1024\" height=\"576\" title=\"กินก่อนออกกำลังกาย เพื่อให้ร่างกายมีแรงใช้งาน\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>กินก่อนออกกำลังกาย เพื่อให้ร่างกายมีแรงใช้งาน</strong></h2>\n\n\n\n<p>หลายคนมักเข้าใจผิดว่าต้องออกกำลังกายตอนท้องว่างถึงจะผอมเร็ว แต่จริง ๆ แล้ว หากร่างกายไม่มีพลังงานเพียงพอ จะทำให้เหนื่อยง่าย ออกกำลังกายได้ไม่เต็มที่ และบางครั้งอาจเกิดอาการวิงเวียนหรือหน้ามืดได้</p>\n\n\n\n<p><strong>ควรกินอะไรก่อนออกกำลังกายอะไรดี?</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อาหารเบา ๆ ที่ให้พลังงาน เช่น กล้วย 1 ลูก ขนมปังโฮลวีต หรือโยเกิร์ตรสจืด</li>\n\n\n\n<li>ควรกินล่วงหน้า 30–60 นาที เพื่อให้ย่อยและดูดซึมทัน</li>\n\n\n\n<li>หลีกเลี่ยงของทอด ของมัน หรือมื้อใหญ่ เพราะจะทำให้รู้สึกหนักตัว</li>\n</ul>\n\n\n\n<p><strong>ประโยชน์ของการกินก่อนออกกำลังกาย</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ช่วยให้มีแรงมากพอสำหรับออกแรงได้ดี</li>\n\n\n\n<li>ลดโอกาสบาดเจ็บ เพราะกล้ามเนื้อได้รับพลังงานเต็มที่</li>\n\n\n\n<li>ทำให้ระบบเผาผลาญทำงานได้สม่ำเสมอ</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-0b75dba1 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินหลังออกกำลังกาย-เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินหลังออกกำลังกาย-เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินหลังออกกำลังกาย-เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/กินหลังออกกำลังกาย-เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก-1024x576.jpg\" alt=\"กินหลังออกกำลังกาย เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก\" class=\"uag-image-77\" width=\"1024\" height=\"576\" title=\"กินหลังออกกำลังกาย เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>กินหลังออกกำลังกาย เพื่อฟื้นฟูกล้ามเนื้อและควบคุมน้ำหนัก</strong></h2>\n\n\n\n<p>หลังออกกำลังกาย ร่างกายจะอยู่ในช่วงที่เรียกว่า “โหมดฟื้นฟู” กล้ามเนื้อจะเริ่มซ่อมแซมตัวเอง และใช้สารอาหารเข้าไปสร้างเซลล์ใหม่ หากร่างกายไม่ได้รับอาหารที่เหมาะสม จะทำให้ฟื้นตัวช้าและรู้สึกเหนื่อยสะสมในวันต่อไป</p>\n\n\n\n<p><strong>ควรกินอะไรหลังออกกำลังกายดี?</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อาหารที่มีโปรตีน เช่น ไข่ต้ม อกไก่ เต้าหู้ หรือเวย์โปรตีน</li>\n\n\n\n<li>คาร์โบไฮเดรตเชิงซ้อน เช่น ข้าวกล้อง มันหวาน</li>\n\n\n\n<li>ผัก ผลไม้เพื่อเติมวิตามินและลดการอักเสบ</li>\n</ul>\n\n\n\n<p><strong>ควรกินหลังออกกำลังกายกี่นาที?</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ภายใน 30–60 นาทีหลังออกกำลังกาย จะช่วยให้ร่างกายดูดซึมได้ดี</li>\n\n\n\n<li>ดื่มน้ำทันทีเพื่อชดเชยเหงื่อที่เสียไป</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-23ac5fcc wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/การดูแลร่างกายให้ทำงานเต็มระบบ-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/การดูแลร่างกายให้ทำงานเต็มระบบ.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/การดูแลร่างกายให้ทำงานเต็มระบบ.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/การดูแลร่างกายให้ทำงานเต็มระบบ-1024x576.jpg\" alt=\"การดูแลร่างกายให้ทำงานเต็มระบบ\" class=\"uag-image-79\" width=\"1024\" height=\"576\" title=\"การดูแลร่างกายให้ทำงานเต็มระบบ\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>แล้วถ้าไม่กินล่ะ จะเกิดอะไรขึ้น?</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>อ่อนเพลีย</strong> และไม่มีแรงในวันต่อไป</li>\n\n\n\n<li>ร่างกายดึงกล้ามเนื้อมาสลายแทนไขมัน ทำให้หุ่นไม่กระชับ</li>\n\n\n\n<li>ระบบเผาผลาญทำงานไม่เต็มที่ อาจทำให้รู้สึกหิวบ่อยขึ้นภายหลัง</li>\n\n\n\n<li>เพิ่มความเสี่ยงของการโยโย่ หากคุมน้ำหนักอยู่</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>สรุปง่าย ๆ</strong></h2>\n\n\n\n<p>การกินก่อนและหลังออกกำลังกาย <strong>ไม่ใช่แค่เรื่องพลังงาน แต่คือการดูแลร่างกายให้ทำงานเต็มระบบ</strong> ถ้าคุณอยากเห็นผลที่ชัดเจนทั้งรูปร่าง สุขภาพ และความฟิต อย่ามองข้ามมื้อเล็ก ๆ เหล่านี้เลย</p>\n','การกินอาหารก่อนและหลังออกกำลังกาย สำคัญอย่างไร','','inherit','closed','closed','','76-revision-v1','','','2025-06-11 09:06:53','2025-06-11 09:06:53','',76,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=84',0,'revision','',0),(85,2,'2025-06-11 09:09:39','2025-06-11 09:09:39','\n<div class=\"wp-block-uagb-image uagb-block-f8891039 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกาย-ก็ลดน้ำหนักได้-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกาย-ก็ลดน้ำหนักได้.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกาย-ก็ลดน้ำหนักได้.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกาย-ก็ลดน้ำหนักได้-1024x576.jpg\" alt=\"ไม่ออกกำลังกาย ก็ลดน้ำหนักได้\" class=\"uag-image-60\" width=\"1024\" height=\"576\" title=\"ไม่ออกกำลังกาย ก็ลดน้ำหนักได้\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>อยากลดน้ำหนัก แต่ไม่ชอบออกกำลังกายเลย อาจจะติดเรื่องของเวลา บลา ๆ  ซึ่งก็ไม่ใช่เรื่องผิดอะไร เพราะจริง ๆ แล้ว การควบคุมรูปร่างไม่ได้จำเป็นต้องพึ่งแค่การเบิร์นแคลอรีด้วยวิ่งหรือเวตเทรนนิ่งเสมอไป สิ่งสำคัญที่สุดคือ <strong>พฤติกรรมประจำวัน</strong> ที่เราทำซ้ำ ๆ ต่างหากที่มีผลต่อรูปร่างของเราค่ะ</p>\n\n\n\n<p>การลดน้ำหนักแบบไม่ออกกำลังกาย เน้นการปรับอาหาร การนอน การดื่มน้ำ และลดพฤติกรรมกินตามใจตัวเอง ซึ่งหลายคนทำแล้วเห็นการเปลี่ยนแปลงอย่างชัดเจน เช่น น้ำหนักลดลง ค่ารอบเอวเล็กลง หรือรู้สึกเบาตัวมากขึ้น แม้ไม่ได้ออกกำลังกายเลย</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-9d63217c wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกายก็หุ่นดีขึ้นได้-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกายก็หุ่นดีขึ้นได้.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกายก็หุ่นดีขึ้นได้.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกายก็หุ่นดีขึ้นได้-1024x576.jpg\" alt=\"ไม่ออกกำลังกายก็หุ่นดีขึ้นได้\" class=\"uag-image-61\" width=\"1024\" height=\"576\" title=\"ไม่ออกกำลังกายก็หุ่นดีขึ้นได้\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ไม่ออกกำลังกายก็หุ่นดีขึ้นได้?</strong></h2>\n\n\n\n<p>เพราะร่างกายคนเรามีระบบที่ใช้พลังงานแม้ตอนที่ไม่ได้ขยับตัว เช่น การหายใจ ย่อยอาหาร หรือแม้กระทั่งการนอนหลับ การกินอาหารที่เหมาะสมและไม่เกินความต้องการของร่างกายจะช่วยให้ไม่สะสมไขมันเพิ่ม ส่วนใครที่รู้จักจัดมื้อให้ดี เช่น มื้อเช้าแบบอิ่มนาน มื้อเย็นแบบเบา ๆ รวมถึงลดของหวานหรือของทอด ก็สามารถลดน้ำหนักได้เหมือนกัน</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ปรับพฤติกรรมการกิน</strong> เช่น กินช้าลง เคี้ยวให้ละเอียด ใช้จานเล็กลง</li>\n\n\n\n<li><strong>ลดพลังงานจากน้ำตาลและไขมัน</strong> โดยเปลี่ยนมาดื่มน้ำเปล่าแทนเครื่องดื่มหวาน</li>\n\n\n\n<li><strong>นอนให้พอ</strong> เพราะการนอนน้อยทำให้ร่างกายหิวง่าย และอยากของหวานมากขึ้น</li>\n\n\n\n<li><strong>ลดความเครียด</strong> เพราะความเครียดมีผลต่อฮอร์โมนที่ควบคุมความอยากอาหาร</li>\n\n\n\n<li><strong>ใช้ตัวช่วยเสริมบางอย่าง</strong> เช่น ปากกาลดน้ำหนัก หรืออาหารเสริมบางชนิด ซึ่งควรอยู่ในแผนดูแลที่เหมาะสม</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-363e9d9f wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง-1024x576.jpg\" alt=\"อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง\" class=\"uag-image-58\" width=\"1024\" height=\"576\" title=\"อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>วิธีนี้เหมาะกับใครบ้าง</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ไม่มีเวลาไปออกกำลังกายจริง ๆ</li>\n\n\n\n<li>มีปัญหาข้อเข่า หรือไม่สามารถออกแรงได้มาก</li>\n\n\n\n<li>เริ่มจากการคุมอาหารและปรับพฤติกรรมก่อน</li>\n\n\n\n<li>อยากค่อย ๆ ปรับตัว ไม่เร่งรีบแบบหักดิบ</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ต้องระวังอะไรบ้าง</strong></h2>\n\n\n\n<p>แม้จะไม่ออกกำลังกาย แต่ก็ไม่ได้แปลว่าจะกินอะไรก็ได้ แล้วน้ำหนักจะลง ต้องมีวินัยกับตัวเองพอสมควร เช่น หลีกเลี่ยงการกินของจุกจิกช่วงดึก หรือดื่มน้ำหวานทุกวัน และอย่าคิดว่ายาลดน้ำหนักหรือปากกาจะทำให้ผอมทันใจ เพราะทุกอย่างต้องใช้เวลาและความสม่ำเสมอ</p>\n\n\n\n<p><strong>สรุปแล้ว... ไม่ออกกำลังกาย ก็ลดน้ำหนักได้</strong> ถ้าเข้าใจว่าต้องจัดการอาหารและพฤติกรรมยังไง การมีรูปร่างดีขึ้นไม่ใช่เรื่องของโชค หรือความอดทนอย่างเดียว แต่คือการจัดระบบชีวิตให้เหมาะกับเป้าหมายของตัวเองต่างหาก</p>\n','การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม','','inherit','closed','closed','','57-revision-v1','','','2025-06-11 09:09:39','2025-06-11 09:09:39','',57,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=85',0,'revision','',0),(86,2,'2025-06-11 09:17:03','2025-06-11 09:17:03','\n<div class=\"wp-block-uagb-image uagb-block-f8891039 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกาย-ก็ลดน้ำหนักได้-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกาย-ก็ลดน้ำหนักได้.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกาย-ก็ลดน้ำหนักได้.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกาย-ก็ลดน้ำหนักได้-1024x576.jpg\" alt=\"ไม่ออกกำลังกาย ก็ลดน้ำหนักได้\" class=\"uag-image-60\" width=\"1024\" height=\"576\" title=\"ไม่ออกกำลังกาย ก็ลดน้ำหนักได้\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p>อยากลดน้ำหนัก แต่ไม่ชอบออกกำลังกายเลย อาจจะติดเรื่องของเวลา บลา ๆ  ซึ่งก็ไม่ใช่เรื่องผิดอะไร เพราะจริง ๆ แล้ว การควบคุมรูปร่างไม่ได้จำเป็นต้องพึ่งแค่การเบิร์นแคลอรีด้วยวิ่งหรือเวตเทรนนิ่งเสมอไป สิ่งสำคัญที่สุดคือ <strong>พฤติกรรมประจำวัน</strong> ที่เราทำซ้ำ ๆ ต่างหากที่มีผลต่อรูปร่างของเราค่ะ</p>\n\n\n\n<p>การลดน้ำหนักแบบไม่ออกกำลังกาย เน้นการปรับอาหาร การนอน การดื่มน้ำ และลดพฤติกรรมกินตามใจตัวเอง ซึ่งหลายคนทำแล้วเห็นการเปลี่ยนแปลงอย่างชัดเจน เช่น น้ำหนักลดลง ค่ารอบเอวเล็กลง หรือรู้สึกเบาตัวมากขึ้น แม้ไม่ได้ออกกำลังกายเลย</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-9d63217c wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกายก็หุ่นดีขึ้นได้-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกายก็หุ่นดีขึ้นได้.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกายก็หุ่นดีขึ้นได้.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไม่ออกกำลังกายก็หุ่นดีขึ้นได้-1024x576.jpg\" alt=\"ไม่ออกกำลังกายก็หุ่นดีขึ้นได้\" class=\"uag-image-61\" width=\"1024\" height=\"576\" title=\"ไม่ออกกำลังกายก็หุ่นดีขึ้นได้\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ไม่ออกกำลังกายก็หุ่นดีขึ้นได้?</strong></h2>\n\n\n\n<p>เพราะร่างกายคนเรามีระบบที่ใช้พลังงานแม้ตอนที่ไม่ได้ขยับตัว เช่น การหายใจ ย่อยอาหาร หรือแม้กระทั่งการนอนหลับ การกินอาหารที่เหมาะสมและไม่เกินความต้องการของร่างกายจะช่วยให้ไม่สะสมไขมันเพิ่ม ส่วนใครที่รู้จักจัดมื้อให้ดี เช่น มื้อเช้าแบบอิ่มนาน มื้อเย็นแบบเบา ๆ รวมถึงลดของหวานหรือของทอด ก็สามารถลดน้ำหนักได้เหมือนกัน</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ปรับพฤติกรรมการกิน</strong> เช่น กินช้าลง เคี้ยวให้ละเอียด ใช้จานเล็กลง</li>\n\n\n\n<li><strong>ลดพลังงานจากน้ำตาลและไขมัน</strong> โดยเปลี่ยนมาดื่มน้ำเปล่าแทนเครื่องดื่มหวาน</li>\n\n\n\n<li><strong>นอนให้พอ</strong> เพราะการนอนน้อยทำให้ร่างกายหิวง่าย และอยากของหวานมากขึ้น</li>\n\n\n\n<li><strong>ลดความเครียด</strong> เพราะความเครียดมีผลต่อฮอร์โมนที่ควบคุมความอยากอาหาร</li>\n\n\n\n<li><strong>ใช้ตัวช่วยเสริมบางอย่าง</strong> เช่น ปากกาลดน้ำหนัก หรืออาหารเสริมบางชนิด ซึ่งควรอยู่ในแผนดูแลที่เหมาะสม</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-363e9d9f wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง-1024x576.jpg\" alt=\"อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง\" class=\"uag-image-58\" width=\"1024\" height=\"576\" title=\"อะไรที่ช่วยให้ลดน้ำหนักได้โดยไม่ต้องออกแรง\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>วิธีนี้เหมาะกับใครบ้าง</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ไม่มีเวลาไปออกกำลังกายจริง ๆ</li>\n\n\n\n<li>มีปัญหาข้อเข่า หรือไม่สามารถออกแรงได้มาก</li>\n\n\n\n<li>เริ่มจากการคุมอาหารและปรับพฤติกรรมก่อน</li>\n\n\n\n<li>อยากค่อย ๆ ปรับตัว ไม่เร่งรีบแบบหักดิบ</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ต้องระวังอะไรบ้าง</strong></h2>\n\n\n\n<p>แม้จะไม่ออกกำลังกาย แต่ก็ไม่ได้แปลว่าจะกินอะไรก็ได้ แล้วน้ำหนักจะลง ต้องมีวินัยกับตัวเองพอสมควร เช่น หลีกเลี่ยงการกินของจุกจิกช่วงดึก หรือดื่มน้ำหวานทุกวัน และอย่าคิดว่ายาลดน้ำหนักหรือปากกาจะทำให้ผอมทันใจ เพราะทุกอย่างต้องใช้เวลาและความสม่ำเสมอ</p>\n\n\n\n<p><strong>สรุปแล้ว... ไม่ออกกำลังกาย ก็ลดน้ำหนักได้</strong> ถ้าเข้าใจว่าต้องจัดการอาหารและพฤติกรรมยังไง การมีรูปร่างดีขึ้นไม่ใช่เรื่องของโชค หรือความอดทนอย่างเดียว แต่คือการจัดระบบชีวิตให้เหมาะกับเป้าหมายของตัวเองต่างหาก</p>\n','ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม','','inherit','closed','closed','','57-revision-v1','','','2025-06-11 09:17:03','2025-06-11 09:17:03','',57,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=86',0,'revision','',0),(88,2,'2025-06-11 09:23:38','2025-06-11 09:23:38','','คาร์โบไฮเดรตพลังงานหลัก','','inherit','open','closed','','%e0%b8%84%e0%b8%b2%e0%b8%a3%e0%b9%8c%e0%b9%82%e0%b8%9a%e0%b9%84%e0%b8%ae%e0%b9%80%e0%b8%94%e0%b8%a3%e0%b8%95%e0%b8%9e%e0%b8%a5%e0%b8%b1%e0%b8%87%e0%b8%87%e0%b8%b2%e0%b8%99%e0%b8%ab%e0%b8%a5%e0%b8%b1','','','2025-06-11 09:23:38','2025-06-11 09:23:38','',30,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/คาร์โบไฮเดรตพลังงานหลัก.png',0,'attachment','image/png',0),(89,2,'2025-06-11 09:25:39','2025-06-11 09:25:39','','การลดน้ำหนัก','','inherit','open','closed','','%e0%b8%81%e0%b8%b2%e0%b8%a3%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81','','','2025-06-11 09:25:39','2025-06-11 09:25:39','',30,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก.png',0,'attachment','image/png',0),(90,2,'2025-06-11 09:25:44','2025-06-11 09:25:44','\n<p>พลังงานที่คุณใช้ในแต่ละวัน ไม่ว่าจะเป็นการตื่นนอน การหายใจ การเดิน การคิด หรือแม้แต่การนอนหลับมาจากไหน? ร่างกายมนุษย์นั้นเปรียบเสมือนเครื่องจักรชีวภาพอันซับซ้อนที่ต้องการพลังงานงในการทำงานอย่างต่อเนื่อง เราจะพาคุณใช้พลังงานหลักและกลไกการสร้างพลังงานอันน่าทึ่งในร่างกายของเรา พร้อมไขความลับว่าทำไมการเข้าใจกระบวนการเหล่านี้จึงสำคัญต่อสุขภาพที่ดีและชีวิตที่มีพลัง โดยเฉพาะอย่างยิ่งสำหรับผู้ที่กำลังมุ่งมั่นลดน้ำหนัก</p>\n\n\n\n<p><br></p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-3843aaeb wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก.png ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก.png 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก.png 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก.png\" alt=\"\" class=\"uag-image-89\" width=\"602\" height=\"376\" title=\"การลดน้ำหนัก\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\">1. ทำไมร่างกายเราต้องมีพลังงาน</h2>\n\n\n\n<p>ในทุกเสี้ยววินาทีของชีวิต ตั้งแต่หัวใจที่เต้นไม่หยุด ระบบประสาทที่ส่งสัญญาณ สมองที่ประมวลผล ไปจนถึงกล้ามเนื้อที่เคลื่อนไหว ทั้งหมดนี้ล้วนต้องอาศัย \"พลังงาน\" การที่ร่างกายของเราสามารถดำรงอยู่และทำกิจกรรมต่างๆ ได้นั้น เป็นผลมาจากกระบวนการทางเคมีอันซับซ้อนที่เรียกว่า เมตาบอลิซึม (Metabolism) ซึ่งทำหน้าที่เปลี่ยนสารอาหารที่เราบริโภคเข้าไปให้กลายเป็นพลังงานที่เซลล์ต่างๆ สามารถนำไปใช้ได้</p>\n\n\n\n<p>พลังงานเหล่านี้ไม่ได้มีไว้แค่สำหรับการเคลื่อนไหวภายนอกเท่านั้น แต่ยังรวมถึงกระบวนการพื้นฐานที่จำเป็นต่อการอยู่รอด (Basal Metabolic Rate หรือ BMR) เช่น การหายใจ การรักษาระดับอุณหภูมิร่างกาย การไหลเวียนโลหิต การซ่อมแซมเซลล์ และการทำงานของอวัยวะภายใน การขาดแคลนพลังงานที่เพียงพอส่งผลกระทบต่อประสิทธิภาพการทำงานของร่างกายและจิตใจอย่างรุนแรง ทำให้รู้สึกอ่อนเพลีย ขาดสมาธิ และเสี่ยงต่อปัญหาสุขภาพต่างๆ มากมาย</p>\n\n\n\n<h2 class=\"wp-block-heading\">2. สารอาหาร 3 หมู่ที่ให้พลังงาน</h2>\n\n\n\n<p>แหล่งพลังงานหลักที่สำคัญที่สุดสำหรับร่างกายของเรามาจากสารอาหารกลุ่ม \"ให้พลังงาน\" ซึ่งได้แก่ คาร์โบไฮเดรต ไขมัน และโปรตีน โดยแต่ละชนิดจะถูกย่อยสลายและเปลี่ยนเป็นพลังงานในรูปแบบที่ร่างกายสามารถนำไปใช้ได้ ซึ่งส่วนใหญ่แล้วจะอยู่ในรูปของ อะดีโนซีนไตรฟอสเฟต</p>\n\n\n\n<p>2.1 คาร์โบไฮเดรตพลังงานหลัก</p>\n\n\n\n<p>คาร์โบไฮเดรตคือแหล่งพลังงานอันดับหนึ่งที่ร่างกายเลือกใช้เป็นอันดับแรก เพราะสามารถย่อยและดูดซึมไปใช้ได้รวดเร็วที่สุด เมื่อเราบริโภคคาร์โบไฮเดรต ไม่ว่าจะเป็นข้าว แป้ง ขนมปัง ผัก ผลไม้ หรือน้ำตาล ร่างกายจะย่อยสลายให้กลายเป็นน้ำตาลโมเลกุลเดี่ยวที่เล็กที่สุด นั่นคือ กลูโคส (Glucose)</p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/คาร์โบไฮเดรตพลังงานหลัก.png\" alt=\"\" class=\"wp-image-88\" style=\"width:509px;height:auto\"/></figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กลูโคส (Glucose) เป็นน้ำตาลหลักที่เข้าสู่กระแสเลือดและถูกส่งไปยังเซลล์ต่างๆ ทั่วร่างกายเพื่อนำไปสร้าง ATP ทันที โดยเฉพาะอย่างยิ่ง สมองและระบบประสาทที่ต้องการกลูโคสเป็นพลังงานหลักในการทำงาน หากสมองขาดกลูโคส อาจทำให้รู้สึกมึนงง อ่อนเพลีย และประสิทธิภาพการคิดลดลง</li>\n\n\n\n<li>ไกลโคเจน (Glycogen) หากร่างกายได้รับกลูโคสเกินกว่าความต้องการ กลูโคสส่วนเกินจะถูกเปลี่ยนไปเก็บสะสมไว้ในรูปของไกลโคเจนในตับและกล้ามเนื้อ ไกลโคเจนทำหน้าที่เป็นแหล่งพลังงานสำรองระยะสั้น เมื่อร่างกายต้องการพลังงานอย่างเร่งด่วน เช่น ในระหว่างการออกกำลังกาย หรือเมื่อระดับน้ำตาลในเลือดต่ำ ไกลโคเจนจะถูกสลายกลับมาเป็นกลูโคสเพื่อนำไปใช้ต่อไป\n<ul class=\"wp-block-list\">\n<li>ไกลโคเจนในตับ มีบทบาทสำคัญในการรักษาระดับน้ำตาลในเลือดให้คงที่ ช่วยป้องกันภาวะน้ำตาลในเลือดต่ำ</li>\n\n\n\n<li>ไกลโคเจนในกล้ามเนื้อ เป็นแหล่งพลังงานเฉพาะสำหรับกล้ามเนื้อนั้นๆ ใช้ในการหดตัวและทำงานระหว่างการออกกำลังกาย</li>\n</ul>\n</li>\n</ul>\n\n\n\n<p>2.2 ไขมัน</p>\n\n\n\n<p>ไขมันเป็นแหล่งพลังงานที่ให้พลังงานได้สูงที่สุดเมื่อเทียบกับคาร์โบไฮเดรตและโปรตีน (1 กรัมของไขมันให้พลังงาน 9 แคลอรี่ ขณะที่คาร์โบไฮเดรตและโปรตีนให้ 4 แคลอรี่) ร่างกายจะดึงไขมันมาใช้เป็นพลังงานหลักเมื่อแหล่งพลังงานจากคาร์โบไฮเดรตเริ่มลดน้อยลง หรือในระหว่างการทำกิจกรรมที่มีความเข้มข้นต่ำแต่ใช้เวลานาน เช่น การเดิน หรือการนอนหลับ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ไตรกลีเซอไรด์ (Triglycerides) ไขมันส่วนใหญ่ที่เราบริโภคเข้าไปจะอยู่ในรูปของไตรกลีเซอไรด์ ซึ่งถูกย่อยสลายเป็นกรดไขมัน (Fatty Acids) และกลีเซอรอล (Glycerol) เพื่อนำไปใช้เป็นพลังงาน กรดไขมันจะถูกส่งไปยังเซลล์เพื่อเข้าสู่กระบวนการที่เรียกว่า เบต้าออกซิเดชั่น (Beta-oxidation) เพื่อสร้าง ATP</li>\n\n\n\n<li>ไขมันสะสม ร่างกายมีความสามารถในการเก็บสะสมไขมันได้ไม่จำกัดในรูปของเนื้อเยื่อไขมัน (Adipose Tissue) ซึ่งทำหน้าที่เป็นคลังพลังงานสำรองขนาดใหญ่ หากร่างกายได้รับพลังงานเกินความต้องการ พลังงานส่วนเกินจะถูกเปลี่ยนไปเก็บในรูปของไขมัน ทำให้เกิดการสะสมไขมันและน้ำหนักเพิ่มขึ้น</li>\n\n\n\n<li>บทบาทอื่นๆ ของไขมัน นอกจากให้พลังงานแล้ว ไขมันยังมีความสำคัญต่อการดูดซึมวิตามินที่ละลายในไขมัน (A, D, E, K) เป็นฉนวนกันความร้อน ปกป้องอวัยวะภายใน และเป็นส่วนประกอบสำคัญของเซลล์และฮอร์โมนหลายชนิด</li>\n</ul>\n\n\n\n<p>2.3 โปรตีน</p>\n\n\n\n<p>โปรตีนเป็นสารอาหารที่สำคัญต่อการสร้างและซ่อมแซมเนื้อเยื่อต่างๆ ของร่างกาย รวมถึงการผลิตเอนไซม์ ฮอร์โมน และสารภูมิต้านทาน แม้ว่าโปรตีนจะไม่ใช่แหล่งพลังงานหลักที่ร่างกายเลือกใช้ในสภาวะปกติ แต่ในยามจำเป็น เช่น เมื่อร่างกายขาดแคลนคาร์โบไฮเดรตและไขมันอย่างรุนแรง (เช่น ในภาวะอดอาหารนานๆ หรือออกกำลังกายอย่างหนักโดยไม่ได้รับสารอาหารเพียงพอ) ร่างกายจะเริ่มสลายโปรตีน โดยเฉพาะจากกล้ามเนื้อ มาใช้เป็นพลังงาน</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กรดอะมิโน (Amino Acids) โปรตีนจะถูกย่อยสลายเป็นกรดอะมิโน ซึ่งสามารถนำไปผ่านกระบวนการ กลูโคนีโอเจเนซิส (Gluconeogenesis) ในตับเพื่อเปลี่ยนเป็นกลูโคส หรือเข้าสู่กระบวนการอื่นเพื่อสร้าง ATP ได้โดยตรง</li>\n\n\n\n<li>ข้อควรระวัง การที่ร่างกายสลายโปรตีนมาใช้เป็นพลังงานมากเกินไป ไม่เป็นผลดีต่อสุขภาพ เพราะจะนำไปสู่การสูญเสียมวลกล้ามเนื้อ ทำให้ร่างกายอ่อนแอลง และส่งผลกระทบต่อการทำงานของอวัยวะต่างๆ</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\">3. ATP ในไมโตคอนเดรีย</h2>\n\n\n\n<p>ไม่ว่าจะเป็นคาร์โบไฮเดรต ไขมัน หรือโปรตีน เมื่อถูกย่อยสลายแล้ว สารอาหารเหล่านี้จะถูกนำเข้าสู่กระบวนการที่ซับซ้อนภายในเซลล์เพื่อเปลี่ยนเป็นพลังงานในรูปของ ATP (Adenosine Triphosphate) ซึ่งเป็นโมเลกุลที่เก็บพลังงานสูงและสามารถปลดปล่อยพลังงานออกมาได้อย่างรวดเร็วเมื่อเซลล์ต้องการ</p>\n\n\n\n<p>กระบวนการหลักในการสร้าง ATP เกิดขึ้นภายในออร์แกเนลล์เล็กๆ ที่เรียกว่า ไมโตคอนเดรีย (Mitochondria) ซึ่งมักถูกเปรียบเปรยว่าเป็น \"โรงไฟฟ้าของเซลล์\"</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>การหายใจระดับเซลล์ (Cellular Respiration) เป็นกระบวนการที่ซับซ้อนหลายขั้นตอนที่เกิดขึ้นในไมโตคอนเดรีย โดยอาศัยออกซิเจนเป็นหลัก (Aerobic Respiration) เพื่อสลายกลูโคส (หรือสารตั้งต้นจากไขมันและโปรตีน) ให้กลายเป็นพลังงาน ATP พร้อมกับปล่อยก๊าซคาร์บอนไดออกไซด์และน้ำเป็นผลพลอยได้<br>\n<ul class=\"wp-block-list\">\n<li>ไกลโคไลซิส (Glycolysis) ขั้นตอนแรกของการสลายกลูโคส เกิดขึ้นในไซโทพลาซึมของเซลล์ ไม่จำเป็นต้องใช้ออกซิเจน ให้ ATP จำนวนเล็กน้อยและสร้างสารตั้งต้นสำหรับขั้นตอนต่อไป</li>\n\n\n\n<li>วัฏจักรเครบส์ (Krebs Cycle / Citric Acid Cycle) เกิดขึ้นในไมโตคอนเดรีย อาศัยออกซิเจน สร้างสารพลังงานสูงที่นำไปใช้ในขั้นตอนสุดท้าย</li>\n\n\n\n<li>ระบบถ่ายทอดอิเล็กตรอน (Electron Transport System) เป็นขั้นตอนสุดท้ายและเป็นส่วนที่สร้าง ATP ได้มากที่สุด โดยใช้ออกซิเจนเป็นตัวรับอิเล็กตรอนตัวสุดท้าย</li>\n</ul>\n</li>\n\n\n\n<li>ระบบพลังงานฉุกเฉิน ระบบฟอสฟาเจน (Phosphagen System) นอกจากการหายใจระดับเซลล์แล้ว ร่างกายยังมีระบบพลังงานที่สามารถนำมาใช้ได้ทันทีในระยะเวลาสั้นๆ (ประมาณ 1-15 วินาที) สำหรับกิจกรรมที่ต้องใช้แรงระเบิดสูง เช่น การวิ่งเร็วสุดกำลัง หรือการยกน้ำหนักสูงสุด ระบบนี้จะใช้สารที่เรียกว่า ครีเอทีนฟอสเฟต (Creatine Phosphate) ซึ่งเป็นแหล่งพลังงาน ATP ที่สะสมอยู่ในกล้ามเนื้อ เมื่อ ATP ถูกใช้ไป ครีเอทีนฟอสเฟตจะบริจาคหมู่ฟอสเฟตให้ ADP (Adenosine Diphosphate) กลายเป็น ATP ได้อย่างรวดเร็ว อย่างไรก็ตาม ระบบนี้มีขีดจำกัดในการสะสม ทำให้หมดลงอย่างรวดเร็ว<br></li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\">4. การจัดการพลังงานในชีวิตประจำวัน</h2>\n\n\n\n<p>การเข้าใจว่าพลังงานในร่างกายมาจากไหน ทำให้เราสามารถดูแลตัวเองได้อย่างเหมาะสม เพื่อให้มีพลังงานเพียงพอต่อการใช้ชีวิตและกิจกรรมต่างๆ</p>\n\n\n\n<p>4.1 พลังงานที่จำเป็นต่อการลดน้ำหนัก แคลอรี่ที่เหมาะสมไม่ใช่แคลอรี่ที่ต่ำที่สุด</p>\n\n\n\n<p>สำหรับผู้ที่กำลังลดน้ำหนัก การเข้าใจเรื่องพลังงานเป็นสิ่งสำคัญอย่างยิ่ง หลักการพื้นฐานคือ \"การสร้างภาวะขาดดุลพลังงาน (Calorie Deficit)\" นั่นคือ การบริโภคพลังงาน (แคลอรี่) ให้น้อยกว่าที่ร่างกายใช้ไปในแต่ละวัน เพื่อให้ร่างกายดึงพลังงานสำรอง (ไขมันสะสม) ออกมาใช้ อย่างไรก็ตาม การลดแคลอรี่มากเกินไปเป็นสิ่งที่ไม่ถูกต้องและอาจเป็นอันตราย</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อย่าลดแคลอรี่ต่ำเกินไป การลดแคลอรี่อย่างฮวบฮาบอาจทำให้ร่างกายเข้าสู่ภาวะ \"จำศีล\" (starvation mode) ซึ่งจะลดอัตราการเผาผลาญพลังงานพื้นฐานลง เพื่อประหยัดพลังงาน ส่งผลให้การลดน้ำหนักเป็นไปได้ยากขึ้นและอาจเกิดอาการโยโย่ตามมาได้</li>\n\n\n\n<li>รักษาสมดุลของมาโครนิวเทรียนท์ (Macronutrients) แม้จะต้องลดแคลอรี่ แต่การได้รับคาร์โบไฮเดรต ไขมัน และโปรตีนในสัดส่วนที่เหมาะสมยังคงเป็นสิ่งสำคัญ\n<ul class=\"wp-block-list\">\n<li>คาร์โบไฮเดรตเชิงซ้อน ยังคงจำเป็นสำหรับการให้พลังงานแก่สมองและกล้ามเนื้อ เลือกข้าวกล้อง ขนมปังโฮลวีท หรือผัก ผลไม้ที่มีใยอาหารสูง เพื่อรักษาระดับน้ำตาลในเลือดให้คงที่และลดความอยากอาหาร</li>\n\n\n\n<li>ไขมันดี ไม่ควรงดไขมันทั้งหมด เพราะไขมันดีมีความจำเป็นต่อการทำงานของฮอร์โมนและการดูดซึมวิตามิน ควรเลือกจากแหล่งธรรมชาติ เช่น อะโวคาโด ถั่ว เมล็ดพืช และปลา</li>\n\n\n\n<li>โปรตีนสูง การเพิ่มสัดส่วนโปรตีนในอาหารเป็นกลยุทธ์สำคัญในการลดน้ำหนัก เพราะโปรตีนช่วยให้อิ่มนานขึ้น ลดความอยากอาหาร และที่สำคัญที่สุดคือช่วยรักษามวลกล้ามเนื้อในขณะที่เราลดน้ำหนัก กล้ามเนื้อเป็นเนื้อเยื่อที่ใช้พลังงานสูง การมีกล้ามเนื้อมากจึงช่วยเพิ่มอัตราการเผาผลาญพลังงานพื้นฐาน (BMR) ของร่างกาย ทำให้การลดน้ำหนักเป็นไปอย่างมีประสิทธิภาพมากขึ้น</li>\n</ul>\n</li>\n\n\n\n<li>การประมาณการพลังงานที่ต้องการ คุณสามารถคำนวณอัตราการเผาผลาญพลังงานพื้นฐาน (BMR) และพลังงานที่ใช้ในกิจกรรมประจำวัน (TDEE - Total Daily Energy Expenditure) เพื่อหาค่าแคลอรี่ที่เหมาะสมสำหรับการลดน้ำหนักอย่างปลอดภัยและยั่งยืน โดยปกติแล้ว การลดประมาณ 500-750 แคลอรี่ต่อวันจาก TDEE จะช่วยให้น้ำหนักลดลงประมาณ 0.5-1 กิโลกรัมต่อสัปดาห์</li>\n</ul>\n\n\n\n<p>4.2 เคล็ดลับเพิ่มเติมเพื่อการจัดการพลังงานและลดน้ำหนักอย่างมีประสิทธิภาพ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>บริโภคคาร์โบไฮเดรตเชิงซ้อนอย่างเพียงพอ เลือกข้าวกล้อง ขนมปังโฮลวีท หรือธัญพืชไม่ขัดสี เพื่อให้ร่างกายได้รับกลูโคสอย่างต่อเนื่องและรักษาระดับพลังงานให้คงที่ตลอดวัน หลีกเลี่ยงน้ำตาลเชิงเดี่ยวหรืออาหารแปรรูปที่ทำให้ระดับน้ำตาลพุ่งสูงและตกฮวบอย่างรวดเร็ว ซึ่งนำไปสู่อาการอยากอาหารและสะสมไขมัน</li>\n\n\n\n<li>เลือกไขมันดี บริโภคไขมันจากแหล่งที่มีประโยชน์ เช่น อะโวคาโด น้ำมันมะกอก ถั่ว และปลา เพื่อให้ร่างกายได้รับกรดไขมันจำเป็นและมีแหล่งพลังงานสำรองที่ดี พร้อมทั้งช่วยให้อิ่มนานขึ้น</li>\n\n\n\n<li>รับโปรตีนให้เพียงพอ (ย้ำอีกครั้งถึงความสำคัญ) โปรตีนจำเป็นต่อการซ่อมแซมและสร้างกล้ามเนื้อ ซึ่งเป็นเนื้อเยื่อที่ใช้พลังงานสูง การมีมวลกล้ามเนื้อที่แข็งแรงช่วยเพิ่มอัตราการเผาผลาญพลังงานพื้นฐานของร่างกาย ทำให้ร่างกายดึงไขมันมาใช้เป็นพลังงานได้ดีขึ้น</li>\n\n\n\n<li>ออกกำลังกายสม่ำเสมอ การออกกำลังกายช่วยกระตุ้นการทำงานของไมโตคอนเดรียในเซลล์ ทำให้ร่างกายมีประสิทธิภาพในการผลิต ATP มากขึ้น นอกจากนี้ยังช่วยให้ระบบการเผาผลาญพลังงานทำงานได้อย่างสมดุล ไม่ว่าจะเป็นการใช้คาร์โบไฮเดรตหรือไขมัน และที่สำคัญคือ ช่วยเผาผลาญแคลอรี่ส่วนเกิน\n<ul class=\"wp-block-list\">\n<li>ออกกำลังกายแบบคาร์ดิโอ (Aerobic) ช่วยเพิ่มความทนทานของระบบหายใจและไหลเวียนเลือด ทำให้การลำเลียงออกซิเจนไปสร้าง ATP มีประสิทธิภาพ และยังช่วยเผาผลาญไขมันได้ดี</li>\n\n\n\n<li>เวทเทรนนิ่ง (Strength Training) เป็นสิ่งสำคัญอย่างยิ่งสำหรับคนลดน้ำหนัก เพราะช่วยเพิ่มมวลกล้ามเนื้อ ซึ่งจะช่วยเพิ่มอัตราการเผาผลาญพลังงานขณะพัก ทำให้ร่างกายเผาผลาญไขมันได้แม้ไม่ได้ทำกิจกรรม</li>\n</ul>\n</li>\n\n\n\n<li>นอนหลับพักผ่อนให้เพียงพอ การนอนหลับที่มีคุณภาพช่วยให้ร่างกายได้ซ่อมแซมส่วนที่สึกหรอและเติมเต็มพลังงานสำรอง การอดนอนส่งผลให้ระดับฮอร์โมนที่ควบคุมความอยากอาหารและพลังงานผิดปกติ (เช่น ฮอร์โมนเกรลินที่เพิ่มความอยากอาหาร และเลปตินที่ลดความรู้สึกอิ่ม) ทำให้รู้สึกอ่อนเพลียและอยากอาหารเพิ่มขึ้น</li>\n\n\n\n<li>จัดการความเครียด ความเครียดเรื้อรังส่งผลให้ร่างกายหลั่งฮอร์โมนคอร์ติซอล ซึ่งอาจรบกวนกระบวนการเผาผลาญพลังงาน ทำให้ร่างกายรู้สึกเหนื่อยล้าได้ง่าย และยังส่งผลต่อการสะสมไขมันบริเวณหน้าท้องอีกด้วย</li>\n\n\n\n<li>ดื่มน้ำให้เพียงพอ น้ำเป็นส่วนประกอบสำคัญของเซลล์และมีบทบาทในกระบวนการเมตาบอลิซึมเกือบทั้งหมด การขาดน้ำเพียงเล็กน้อยก็สามารถส่งผลกระทบต่อระดับพลังงานและความกระปรี้กระเปร่าของร่างกายได้ และยังช่วยให้รู้สึกอิ่มได้ชั่วคราว</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\">5. เมื่อพลังงานไม่สมดุล</h2>\n\n\n\n<p>การที่ร่างกายได้รับพลังงานไม่เพียงพอหรือไม่สมดุล อาจส่งผลให้เกิดอาการต่างๆ เช่น</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อ่อนเพลียเรื้อรัง รู้สึกเหนื่อยล้าตลอดเวลา แม้จะพักผ่อนแล้ว</li>\n\n\n\n<li>ขาดสมาธิและความจำลดลง สมองไม่ได้รับกลูโคสเพียงพอในการทำงาน</li>\n\n\n\n<li>หงุดหงิดง่าย ระดับน้ำตาลในเลือดที่ไม่คงที่ส่งผลต่ออารมณ์</li>\n\n\n\n<li>ภูมิต้านทานต่ำ ร่างกายขาดพลังงานในการผลิตเซลล์ภูมิต้านทาน</li>\n\n\n\n<li>น้ำหนักตัวเปลี่ยนแปลงผิดปกติ อาจเกิดจากการเผาผลาญพลังงานที่ผิดเพี้ยนไป</li>\n\n\n\n<li>กล้ามเนื้อลีบลง โดยเฉพาะในผู้ที่ลดน้ำหนักผิดวิธีและไม่ได้รับโปรตีนเพียงพอ</li>\n</ul>\n\n\n\n<p>หากคุณพบว่าตนเองมีอาการเหล่านี้อย่างต่อเนื่อง ควรปรึกษาแพทย์หรือผู้เชี่ยวชาญด้านโภชนาการ เพื่อหาสาเหตุและแนวทางการแก้ไขที่เหมาะสม โดยเฉพาะอย่างยิ่งในเส้นทางการลดน้ำหนัก การปรึกษาผู้เชี่ยวชาญจะช่วยให้คุณลดน้ำหนักได้อย่างปลอดภัยและมีประสิทธิภาพ</p>\n\n\n\n<p>ร่างกายของเราเป็นระบบที่น่าอัศจรรย์ในการสร้างและจัดการพลังงาน การเข้าใจว่าพลังงานมาจากไหน และกระบวนการใดบ้างที่เกี่ยวข้อง จะช่วยให้เราสามารถดูแลร่างกายได้อย่างถูกวิธี สำหรับผู้ที่กำลังลดน้ำหนัก การเข้าใจความสัมพันธ์ระหว่างพลังงานที่ได้รับและพลังงานที่ใช้ไปเป็นกุญแจสำคัญ การเลือกรับประทานอาหารที่ครบถ้วนและสมดุล โดยเฉพาะอย่างยิ่งการเน้นโปรตีนและคาร์โบไฮเดรตเชิงซ้อน พร้อมทั้งออกกำลังกายอย่างสม่ำเสมอ พักผ่อนให้เพียงพอ และจัดการความเครียด ล้วนเป็นปัจจัยสำคัญที่ช่วยให้เรามีพลังงานเต็มเปี่ยม พร้อมรับมือกับทุกกิจกรรมในชีวิตประจำวัน และสร้างสรรค์ชีวิตที่มีคุณภาพได้อย่างยั่งยืน ทั้งยังช่วยให้การลดน้ำหนักเป็นไปได้อย่างมีประสิทธิภาพและไม่เสียสุขภาพ</p>\n','ปลดล็อกพลังงานชีวิต ร่างกายของเราได้รับพลังงานจากที่ไหนบ้าง? (สำหรับคนลดน้ำหนัก)','','inherit','closed','closed','','30-revision-v1','','','2025-06-11 09:25:44','2025-06-11 09:25:44','',30,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=90',0,'revision','',0),(91,2,'2025-06-05 09:27:29','2025-06-05 09:27:29','\n<p>การลดน้ำหนักต้องคู่กับการออกกำลังกายอย่างหนักหน่วง แต่ถ้าคุณเป็นหนึ่งในคนที่ไม่มีเวลา ไม่อยากออกกำลังกาย หรือมีข้อจำกัดทางกายภาพ เราแนะนำอีกมุมมองที่น่าสนใจ นั่นคือ การใช้หลักจิตวิทยาเข้ามาช่วยในการลดน้ำหนัก ซึ่งพิสูจน์แล้วว่ามีประสิทธิภาพและยั่งยืนกว่าการพึ่งพาเพียงการควบคุมอาหารหรือการออกกำลังกายอย่างเดียว เพราะแท้จริงแล้วการกินของเรานั้นถูกขับเคลื่อนด้วยปัจจัยทางจิตใจมากกว่าที่คุณคิด</p>\n\n\n\n<p>การลดน้ำหนักแบบไม่ออกกำลังกายไม่ได้แปลว่าจะไม่ขยับร่างกายเลย แต่เน้นไปที่การเปลี่ยนแปลงพฤติกรรมการกินและความคิดที่มีต่ออาหาร ซึ่งเป็นรากฐานสำคัญที่ส่งผลต่อรูปร่างและสุขภาพในระยะยาว เมื่อจิตใจพร้อม ร่างกายก็พร้อมที่จะเปลี่ยนแปลง นี่คือ 5 เทคนิคที่คุณสามารถนำไปปรับใช้ได้ทันที</p>\n\n\n\n<p>1. กินอย่างมีสติ ฟังเสียงร่างกาย ไม่ใช่เสียงอารมณ์</p>\n\n\n\n<p>แนวคิดทางจิตวิทยา มนุษย์มักกินตามอารมณ์ ความเครียด ความเบื่อหน่าย หรือแม้แต่จากสิ่งกระตุ้นภายนอก เช่น โฆษณา กลิ่นอาหาร หรือเพื่อนชวน แทนที่จะกินเพราะหิวจริงๆ การกินอย่างมีสติคือการกลับมาเชื่อมโยงกับสัญญาณธรรมชาติของร่างกายอีกครั้ง การกินอย่างมีสติช่วยลดการกินตามอารมณ์ (emotional eating) ทำให้คุณควบคุมปริมาณอาหารได้ดีขึ้น ลดการกินจุบจิบ และสร้างความสัมพันธ์ที่ดีกับอาหาร</p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/emotional-eating.png\" alt=\"\" class=\"wp-image-93\"/></figure>\n\n\n\n<p>วิธีการ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ชะลอการกิน กินช้าๆ เคี้ยวอาหารให้ละเอียดลิ้มรสชาติและสัมผัสของอาหารแต่ละคำ การรีบกินทำให้ร่างกายไม่มีเวลาส่งสัญญาณอิ่มไปถึงสมอง ทำให้เราเผลอกินมากเกินไป</li>\n\n\n\n<li>ปราศจากสิ่งรบกวน งดดูทีวี เล่นโทรศัพท์ หรือทำงานขณะกินอาหาร ให้ความสนใจกับมื้ออาหารตรงหน้าอย่างเต็มที่</li>\n\n\n\n<li>สังเกตความหิวและความอิ่ม ก่อนกิน ให้ประเมินระดับความหิวของคุณ (หิวระดับไหน? หิวจริงไหม?) และเมื่อกินไปสักพัก ให้สังเกตว่าเริ่มรู้สึกอิ่มหรือยัง ไม่จำเป็นต้องกินจนจานหมดหรือรู้สึกแน่นท้อง ให้หยุดเมื่อรู้สึกอิ่มกำลังดี</li>\n\n\n\n<li>ถามตัวเองว่า \"ทำไมถึงกิน?\" ก่อนจะหยิบอาหารเข้าปาก ลองถามตัวเองว่า \"ฉันหิวจริงๆ หรือแค่เบื่อ เครียด อยากปลอบใจตัวเอง หรือแค่เห็นแล้วอยากกิน?\" การตั้งคำถามนี้ช่วยให้เราแยกแยะความหิวทางกายกับความหิวทางใจได้</li>\n</ul>\n\n\n\n<p>2. กำหนดเป้าหมายที่ \"เป็นไปได้\" และ \"จริง\"</p>\n\n\n\n<p>แนวคิดทางจิตวิทยา สมองของมนุษย์ชอบความสำเร็จ การตั้งเป้าหมายที่ใหญ่เกินจริง หรือไม่สามารถทำได้จริง มักนำไปสู่ความท้อแท้และล้มเลิกในที่สุด ในทางกลับกัน การตั้งเป้าหมายเล็กๆ ที่ทำได้จริงและค่อยๆ สะสมชัยชนะ จะช่วยเพิ่มแรงจูงใจและความมั่นใจในตัวเอง ทางจิตวิทยา ช่วยให้คุณรู้สึกถึงความสำเร็จได้บ่อยขึ้น เพิ่มความมั่นใจ ลดความกดดัน และสร้างนิสัยที่ดีอย่างยั่งยืน</p>\n\n\n\n<p>วิธีการ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เลี่ยงเป้าหมาย \"เร็วและเยอะ\" แทนที่จะตั้งเป้าลดน้ำหนัก 10 กิโลกรัมใน 1 เดือน ซึ่งอาจไม่ยั่งยืน ให้ตั้งเป้าหมายที่ทำได้จริง เช่น \"ลดน้ำหนัก 0.5-1 กิโลกรัมต่อสัปดาห์\" หรือ \"ลดน้ำหนัก 2-4 กิโลกรัมใน 1 เดือน\"</li>\n\n\n\n<li>เน้นพฤติกรรม ไม่ใช่แค่ตัวเลข นอกจากตัวเลขน้ำหนักแล้ว ให้ตั้งเป้าหมายเชิงพฤติกรรม เช่น \"จะกินผักทุกมื้อ\" \"จะดื่มน้ำเปล่าให้ได้อย่างน้อย 2 ลิตรต่อวัน\" \"จะงดน้ำอัดลม 1 สัปดาห์\" หรือ \"จะเตรียมอาหารเองอย่างน้อย 3 มื้อต่อสัปดาห์\"</li>\n\n\n\n<li>แบ่งเป้าหมายใหญ่เป็นเป้าหมายย่อย หากเป้าหมายสุดท้ายคือลดน้ำหนัก 10 กิโลกรัม ให้แบ่งเป็นเป้าหมายย่อยๆ เช่น ลดให้ได้ 2 กิโลกรัมแรกใน 2 สัปดาห์ เมื่อทำได้สำเร็จ ก็จะเกิดกำลังใจที่จะไปต่อ</li>\n\n\n\n<li>บันทึกความก้าวหน้า จดบันทึกสิ่งที่ทำได้ในแต่ละวัน ไม่ว่าจะเป็นพฤติกรรมการกิน หรือน้ำหนักที่ลดลงเล็กน้อย การเห็นความก้าวหน้าเป็นรูปธรรมช่วยเสริมสร้างแรงจูงใจได้มาก</li>\n</ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/หุ่นสวย.png\" alt=\"\" class=\"wp-image-95\"/></figure>\n\n\n\n<p>3. จัดการสภาพแวดล้อม</p>\n\n\n\n<p>แนวคิดทางจิตวิทยา พฤติกรรมของเราถูกหล่อหลอมด้วยสภาพแวดล้อมรอบตัว การที่เราเห็นอะไรบ่อยๆ หรือเข้าถึงอะไรได้ง่ายๆ ก็จะส่งผลต่อการตัดสินใจของเราโดยไม่รู้ตัว การจัดการสภาพแวดล้อมจึงเป็นกลยุทธ์ที่ทรงพลังในการควบคุมพฤติกรรมการกิน ทางจิตวิทยา ลดสิ่งกระตุ้นความอยากที่ไม่จำเป็น ทำให้การเลือกอาหารสุขภาพเป็นเรื่องง่ายขึ้น และช่วยให้คุณตัดสินใจได้ดีขึ้นโดยไม่ต้องใช้พลังงานในการต่อสู้กับตัวเองมากนัก</p>\n\n\n\n<p>วิธีการ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เคลียร์ตู้เย็นและตู้กับข้าว กำจัดอาหารขยะ ขนมหวาน น้ำอัดลม หรืออาหารแปรรูปต่างๆ ที่เป็นตัวกระตุ้นความอยากออกจากสายตาและลิ้นชัก</li>\n\n\n\n<li>เติมเต็มด้วยอาหารสุขภาพ แทนที่ด้วยผัก ผลไม้ ธัญพืชไม่ขัดสี โปรตีนไม่ติดมัน และไขมันดี เตรียมผักที่หั่นแล้ว ผลไม้ที่ล้างแล้ว หรือโปรตีนที่พร้อมกินไว้ในตู้เย็น เพื่อให้เป็นตัวเลือกแรกเมื่อรู้สึกหิว</li>\n\n\n\n<li>หลีกเลี่ยงสถานการณ์เสี่ยง หากรู้ตัวว่าการไปซูเปอร์มาร์เก็ตตอนหิวจัดจะทำให้ซื้ออาหารที่ไม่ดีต่อสุขภาพ ก็ควรเลี่ยง หรือหากมีงานเลี้ยงที่เต็มไปด้วยอาหารยั่วยวน ก็ควรเตรียมใจหรือวางแผนการกินล่วงหน้า</li>\n\n\n\n<li>ใช้ภาชนะขนาดเล็ก การใช้จานชามขนาดเล็กช่วยให้รู้สึกว่ากินได้เต็มจานและควบคุมปริมาณอาหารได้ดีขึ้นโดยไม่รู้สึกว่าอด</li>\n</ul>\n\n\n\n<p>4. ใช้กลยุทธ์ \"การให้รางวัลที่ไม่ใช่อาหาร\" (Non-Food Rewards)&nbsp;</p>\n\n\n\n<p>สมองของมนุษย์ตอบสนองต่อระบบการให้รางวัล การลดน้ำหนักมักเป็นการจำกัดความสุขบางอย่าง โดยเฉพาะความสุขจากการกิน การใช้รางวัลที่เหมาะสมจะช่วยรักษาแรงจูงใจและป้องกันการตบะแตก&nbsp;</p>\n\n\n\n<p>วิธีการ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กำหนดรางวัลล่วงหน้า เมื่อคุณทำเป้าหมายย่อยได้สำเร็จ (เช่น ลดได้ 2 กิโลกรัมแรก หรือกินผักครบ 7 วัน) ให้รางวัลตัวเองที่ไม่ใช่อาหาร</li>\n\n\n\n<li>ตัวอย่างรางวัลที่ไม่ใช่อาหาร\n<ul class=\"wp-block-list\">\n<li>ซื้อเสื้อผ้าตัวใหม่ (ขนาดเล็กลง)</li>\n\n\n\n<li>ดูหนังเรื่องโปรด</li>\n\n\n\n<li>นวดผ่อนคลาย</li>\n\n\n\n<li>ซื้อหนังสือเล่มใหม่</li>\n\n\n\n<li>ไปเที่ยวสวนสาธารณะ หรือสถานที่ที่ชอบ</li>\n\n\n\n<li>ซื้ออุปกรณ์ใหม่สำหรับการทำอาหารสุขภาพ</li>\n\n\n\n<li>ใช้เวลาทำกิจกรรมอดิเรกที่ชอบ</li>\n</ul>\n</li>\n\n\n\n<li>หลีกเลี่ยงการใช้รางวัลที่ขัดกับเป้าหมาย อย่าให้รางวัลตัวเองด้วยการ \"บุฟเฟต์\" หรือ \"กินเค้กชิ้นใหญ่\" เพราะจะทำลายความก้าวหน้าและส่งผลเสียต่อวินัยที่สร้างมา</li>\n</ul>\n\n\n\n<p>5. สร้างระบบสนับสนุนและรับผิดชอบ</p>\n\n\n\n<p>มนุษย์เป็นสัตว์สังคม เราต้องการการสนับสนุนและแรงผลักดันจากผู้อื่น การมีคนคอยให้กำลังใจ หรือมีคนที่เราต้องรับผิดชอบด้วย จะช่วยให้เรายึดมั่นในเป้าหมายได้ดีขึ้น ทางจิตวิทยา ลดความรู้สึกโดดเดี่ยวในการเดินทาง สร้างแรงจูงใจผ่านการแข่งขันเชิงบวก เพิ่มความรับผิดชอบ และได้รับคำแนะนำจากผู้ที่มีประสบการณ์จริง</p>\n\n\n\n<p>วิธีการ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>บอกเป้าหมายกับคนใกล้ชิด เล่าให้ครอบครัว เพื่อนสนิท หรือคู่หูฟังถึงเป้าหมายการลดน้ำหนักของคุณ เพื่อให้พวกเขาเข้าใจและสามารถให้กำลังใจ หรือช่วยเลี่ยงสิ่งยั่วยวนได้</li>\n\n\n\n<li>หา \"บัดดี้\" ลดน้ำหนัก ชวนเพื่อนที่กำลังลดน้ำหนักเหมือนกันมาเป็นคู่หู แลกเปลี่ยนประสบการณ์ ให้กำลังใจซึ่งกันและกัน และคอยติดตามความก้าวหน้า</li>\n\n\n\n<li>เข้าร่วมกลุ่มออนไลน์/ชุมชน มีกลุ่มลดน้ำหนักมากมายบนโซเชียลมีเดีย หรือฟอรัมต่างๆ การได้เห็นเรื่องราวความสำเร็จของผู้อื่น และการได้รับคำแนะนำจากผู้ที่มีประสบการณ์สามารถสร้างแรงบันดาลใจได้</li>\n\n\n\n<li>ปรึกษาผู้เชี่ยวชาญ หากรู้สึกว่าการลดน้ำหนักเป็นเรื่องยากเกินไป หรือต้องการคำแนะนำที่เป็นวิทยาศาสตร์ การปรึกษานักโภชนาการหรือนักจิตวิทยาที่เชี่ยวชาญด้านพฤติกรรมการกินสามารถช่วยได้มาก พวกเขาจะช่วยวางแผนและแก้ปัญหาเฉพาะหน้า</li>\n</ul>\n\n\n\n<p>การลดน้ำหนักโดยไม่เน้นการออกกำลังกายนั้นเป็นไปได้จริงและยั่งยืน หากคุณเข้าใจและประยุกต์ใช้หลักจิตวิทยาในการปรับเปลี่ยนพฤติกรรม การกินอย่างมีสติ การตั้งเป้าหมายที่สมจริง การจัดการสภาพแวดล้อม การให้รางวัลที่ไม่ใช่อาหาร และการสร้างระบบสนับสนุน ล้วนเป็นเครื่องมืออันทรงพลังที่จะช่วยให้คุณลดน้ำหนักได้อย่างมีความสุข ไม่ต้องรู้สึกทรมาน และที่สำคัญที่สุดคือ สามารถรักษาน้ำหนักที่ลดลงได้อย่างถาวร เพราะเมื่อจิตใจคุณแข็งแรงและเข้าใจพฤติกรรมการกินของคุณอย่างแท้จริง การมีรูปร่างที่ดีและสุขภาพแข็งแรงก็ไม่ใช่เรื่องไกลเกินฝันอีกต่อไป</p>\n\n\n\n<p></p>\n','5 เทคนิคการลดน้ำหนัก \"ไม่ออกกำลังกาย\" โดยใช้หลักจิตวิทยา ปรับมายด์เซ็ต พลิกหุ่นสวย','','publish','open','open','','5-techniques-for-losing-weight-without-exercise-psychology','','','2025-06-13 04:08:28','2025-06-13 04:08:28','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=91',0,'post','',0),(92,2,'2025-06-11 09:30:53','2025-06-11 09:30:53','','5 เทคนิคการลดน้ำหนัก','','inherit','open','closed','','5-%e0%b9%80%e0%b8%97%e0%b8%84%e0%b8%99%e0%b8%b4%e0%b8%84%e0%b8%81%e0%b8%b2%e0%b8%a3%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81','','','2025-06-11 09:30:59','2025-06-11 09:30:59','',91,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-เทคนิคการลดน้ำหนัก-.png',0,'attachment','image/png',0),(93,2,'2025-06-11 09:31:54','2025-06-11 09:31:54','','emotional eating','','inherit','open','closed','','emotional-eating','','','2025-06-11 09:31:54','2025-06-11 09:31:54','',91,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/emotional-eating.png',0,'attachment','image/png',0),(95,2,'2025-06-11 09:34:27','2025-06-11 09:34:27','','หุ่นสวย','','inherit','open','closed','','%e0%b8%ab%e0%b8%b8%e0%b9%88%e0%b8%99%e0%b8%aa%e0%b8%a7%e0%b8%a2','','','2025-06-11 09:34:27','2025-06-11 09:34:27','',91,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/หุ่นสวย.png',0,'attachment','image/png',0),(96,2,'2025-06-11 09:35:21','2025-06-11 09:35:21','\n<p>การลดน้ำหนักต้องคู่กับการออกกำลังกายอย่างหนักหน่วง แต่ถ้าคุณเป็นหนึ่งในคนที่ไม่มีเวลา ไม่อยากออกกำลังกาย หรือมีข้อจำกัดทางกายภาพ เราแนะนำอีกมุมมองที่น่าสนใจ นั่นคือ การใช้หลักจิตวิทยาเข้ามาช่วยในการลดน้ำหนัก ซึ่งพิสูจน์แล้วว่ามีประสิทธิภาพและยั่งยืนกว่าการพึ่งพาเพียงการควบคุมอาหารหรือการออกกำลังกายอย่างเดียว เพราะแท้จริงแล้วการกินของเรานั้นถูกขับเคลื่อนด้วยปัจจัยทางจิตใจมากกว่าที่คุณคิด</p>\n\n\n\n<p>การลดน้ำหนักแบบไม่ออกกำลังกายไม่ได้แปลว่าจะไม่ขยับร่างกายเลย แต่เน้นไปที่การเปลี่ยนแปลงพฤติกรรมการกินและความคิดที่มีต่ออาหาร ซึ่งเป็นรากฐานสำคัญที่ส่งผลต่อรูปร่างและสุขภาพในระยะยาว เมื่อจิตใจพร้อม ร่างกายก็พร้อมที่จะเปลี่ยนแปลง นี่คือ 5 เทคนิคที่คุณสามารถนำไปปรับใช้ได้ทันที</p>\n\n\n\n<p>1. กินอย่างมีสติ ฟังเสียงร่างกาย ไม่ใช่เสียงอารมณ์</p>\n\n\n\n<p>แนวคิดทางจิตวิทยา มนุษย์มักกินตามอารมณ์ ความเครียด ความเบื่อหน่าย หรือแม้แต่จากสิ่งกระตุ้นภายนอก เช่น โฆษณา กลิ่นอาหาร หรือเพื่อนชวน แทนที่จะกินเพราะหิวจริงๆ การกินอย่างมีสติคือการกลับมาเชื่อมโยงกับสัญญาณธรรมชาติของร่างกายอีกครั้ง การกินอย่างมีสติช่วยลดการกินตามอารมณ์ (emotional eating) ทำให้คุณควบคุมปริมาณอาหารได้ดีขึ้น ลดการกินจุบจิบ และสร้างความสัมพันธ์ที่ดีกับอาหาร</p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/emotional-eating.png\" alt=\"\" class=\"wp-image-93\"/></figure>\n\n\n\n<p>วิธีการ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ชะลอการกิน กินช้าๆ เคี้ยวอาหารให้ละเอียดลิ้มรสชาติและสัมผัสของอาหารแต่ละคำ การรีบกินทำให้ร่างกายไม่มีเวลาส่งสัญญาณอิ่มไปถึงสมอง ทำให้เราเผลอกินมากเกินไป</li>\n\n\n\n<li>ปราศจากสิ่งรบกวน งดดูทีวี เล่นโทรศัพท์ หรือทำงานขณะกินอาหาร ให้ความสนใจกับมื้ออาหารตรงหน้าอย่างเต็มที่</li>\n\n\n\n<li>สังเกตความหิวและความอิ่ม ก่อนกิน ให้ประเมินระดับความหิวของคุณ (หิวระดับไหน? หิวจริงไหม?) และเมื่อกินไปสักพัก ให้สังเกตว่าเริ่มรู้สึกอิ่มหรือยัง ไม่จำเป็นต้องกินจนจานหมดหรือรู้สึกแน่นท้อง ให้หยุดเมื่อรู้สึกอิ่มกำลังดี</li>\n\n\n\n<li>ถามตัวเองว่า \"ทำไมถึงกิน?\" ก่อนจะหยิบอาหารเข้าปาก ลองถามตัวเองว่า \"ฉันหิวจริงๆ หรือแค่เบื่อ เครียด อยากปลอบใจตัวเอง หรือแค่เห็นแล้วอยากกิน?\" การตั้งคำถามนี้ช่วยให้เราแยกแยะความหิวทางกายกับความหิวทางใจได้</li>\n</ul>\n\n\n\n<p>2. กำหนดเป้าหมายที่ \"เป็นไปได้\" และ \"จริง\"</p>\n\n\n\n<p>แนวคิดทางจิตวิทยา สมองของมนุษย์ชอบความสำเร็จ การตั้งเป้าหมายที่ใหญ่เกินจริง หรือไม่สามารถทำได้จริง มักนำไปสู่ความท้อแท้และล้มเลิกในที่สุด ในทางกลับกัน การตั้งเป้าหมายเล็กๆ ที่ทำได้จริงและค่อยๆ สะสมชัยชนะ จะช่วยเพิ่มแรงจูงใจและความมั่นใจในตัวเอง ทางจิตวิทยา ช่วยให้คุณรู้สึกถึงความสำเร็จได้บ่อยขึ้น เพิ่มความมั่นใจ ลดความกดดัน และสร้างนิสัยที่ดีอย่างยั่งยืน</p>\n\n\n\n<p>วิธีการ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เลี่ยงเป้าหมาย \"เร็วและเยอะ\" แทนที่จะตั้งเป้าลดน้ำหนัก 10 กิโลกรัมใน 1 เดือน ซึ่งอาจไม่ยั่งยืน ให้ตั้งเป้าหมายที่ทำได้จริง เช่น \"ลดน้ำหนัก 0.5-1 กิโลกรัมต่อสัปดาห์\" หรือ \"ลดน้ำหนัก 2-4 กิโลกรัมใน 1 เดือน\"</li>\n\n\n\n<li>เน้นพฤติกรรม ไม่ใช่แค่ตัวเลข นอกจากตัวเลขน้ำหนักแล้ว ให้ตั้งเป้าหมายเชิงพฤติกรรม เช่น \"จะกินผักทุกมื้อ\" \"จะดื่มน้ำเปล่าให้ได้อย่างน้อย 2 ลิตรต่อวัน\" \"จะงดน้ำอัดลม 1 สัปดาห์\" หรือ \"จะเตรียมอาหารเองอย่างน้อย 3 มื้อต่อสัปดาห์\"</li>\n\n\n\n<li>แบ่งเป้าหมายใหญ่เป็นเป้าหมายย่อย หากเป้าหมายสุดท้ายคือลดน้ำหนัก 10 กิโลกรัม ให้แบ่งเป็นเป้าหมายย่อยๆ เช่น ลดให้ได้ 2 กิโลกรัมแรกใน 2 สัปดาห์ เมื่อทำได้สำเร็จ ก็จะเกิดกำลังใจที่จะไปต่อ</li>\n\n\n\n<li>บันทึกความก้าวหน้า จดบันทึกสิ่งที่ทำได้ในแต่ละวัน ไม่ว่าจะเป็นพฤติกรรมการกิน หรือน้ำหนักที่ลดลงเล็กน้อย การเห็นความก้าวหน้าเป็นรูปธรรมช่วยเสริมสร้างแรงจูงใจได้มาก</li>\n</ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/หุ่นสวย.png\" alt=\"\" class=\"wp-image-95\"/></figure>\n\n\n\n<p>3. จัดการสภาพแวดล้อม</p>\n\n\n\n<p>แนวคิดทางจิตวิทยา พฤติกรรมของเราถูกหล่อหลอมด้วยสภาพแวดล้อมรอบตัว การที่เราเห็นอะไรบ่อยๆ หรือเข้าถึงอะไรได้ง่ายๆ ก็จะส่งผลต่อการตัดสินใจของเราโดยไม่รู้ตัว การจัดการสภาพแวดล้อมจึงเป็นกลยุทธ์ที่ทรงพลังในการควบคุมพฤติกรรมการกิน ทางจิตวิทยา ลดสิ่งกระตุ้นความอยากที่ไม่จำเป็น ทำให้การเลือกอาหารสุขภาพเป็นเรื่องง่ายขึ้น และช่วยให้คุณตัดสินใจได้ดีขึ้นโดยไม่ต้องใช้พลังงานในการต่อสู้กับตัวเองมากนัก</p>\n\n\n\n<p>วิธีการ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เคลียร์ตู้เย็นและตู้กับข้าว กำจัดอาหารขยะ ขนมหวาน น้ำอัดลม หรืออาหารแปรรูปต่างๆ ที่เป็นตัวกระตุ้นความอยากออกจากสายตาและลิ้นชัก</li>\n\n\n\n<li>เติมเต็มด้วยอาหารสุขภาพ แทนที่ด้วยผัก ผลไม้ ธัญพืชไม่ขัดสี โปรตีนไม่ติดมัน และไขมันดี เตรียมผักที่หั่นแล้ว ผลไม้ที่ล้างแล้ว หรือโปรตีนที่พร้อมกินไว้ในตู้เย็น เพื่อให้เป็นตัวเลือกแรกเมื่อรู้สึกหิว</li>\n\n\n\n<li>หลีกเลี่ยงสถานการณ์เสี่ยง หากรู้ตัวว่าการไปซูเปอร์มาร์เก็ตตอนหิวจัดจะทำให้ซื้ออาหารที่ไม่ดีต่อสุขภาพ ก็ควรเลี่ยง หรือหากมีงานเลี้ยงที่เต็มไปด้วยอาหารยั่วยวน ก็ควรเตรียมใจหรือวางแผนการกินล่วงหน้า</li>\n\n\n\n<li>ใช้ภาชนะขนาดเล็ก การใช้จานชามขนาดเล็กช่วยให้รู้สึกว่ากินได้เต็มจานและควบคุมปริมาณอาหารได้ดีขึ้นโดยไม่รู้สึกว่าอด</li>\n</ul>\n\n\n\n<p>4. ใช้กลยุทธ์ \"การให้รางวัลที่ไม่ใช่อาหาร\" (Non-Food Rewards)&nbsp;</p>\n\n\n\n<p>สมองของมนุษย์ตอบสนองต่อระบบการให้รางวัล การลดน้ำหนักมักเป็นการจำกัดความสุขบางอย่าง โดยเฉพาะความสุขจากการกิน การใช้รางวัลที่เหมาะสมจะช่วยรักษาแรงจูงใจและป้องกันการตบะแตก&nbsp;</p>\n\n\n\n<p>วิธีการ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กำหนดรางวัลล่วงหน้า เมื่อคุณทำเป้าหมายย่อยได้สำเร็จ (เช่น ลดได้ 2 กิโลกรัมแรก หรือกินผักครบ 7 วัน) ให้รางวัลตัวเองที่ไม่ใช่อาหาร</li>\n\n\n\n<li>ตัวอย่างรางวัลที่ไม่ใช่อาหาร\n<ul class=\"wp-block-list\">\n<li>ซื้อเสื้อผ้าตัวใหม่ (ขนาดเล็กลง)</li>\n\n\n\n<li>ดูหนังเรื่องโปรด</li>\n\n\n\n<li>นวดผ่อนคลาย</li>\n\n\n\n<li>ซื้อหนังสือเล่มใหม่</li>\n\n\n\n<li>ไปเที่ยวสวนสาธารณะ หรือสถานที่ที่ชอบ</li>\n\n\n\n<li>ซื้ออุปกรณ์ใหม่สำหรับการทำอาหารสุขภาพ</li>\n\n\n\n<li>ใช้เวลาทำกิจกรรมอดิเรกที่ชอบ</li>\n</ul>\n</li>\n\n\n\n<li>หลีกเลี่ยงการใช้รางวัลที่ขัดกับเป้าหมาย อย่าให้รางวัลตัวเองด้วยการ \"บุฟเฟต์\" หรือ \"กินเค้กชิ้นใหญ่\" เพราะจะทำลายความก้าวหน้าและส่งผลเสียต่อวินัยที่สร้างมา</li>\n</ul>\n\n\n\n<p>5. สร้างระบบสนับสนุนและรับผิดชอบ</p>\n\n\n\n<p>มนุษย์เป็นสัตว์สังคม เราต้องการการสนับสนุนและแรงผลักดันจากผู้อื่น การมีคนคอยให้กำลังใจ หรือมีคนที่เราต้องรับผิดชอบด้วย จะช่วยให้เรายึดมั่นในเป้าหมายได้ดีขึ้น ทางจิตวิทยา ลดความรู้สึกโดดเดี่ยวในการเดินทาง สร้างแรงจูงใจผ่านการแข่งขันเชิงบวก เพิ่มความรับผิดชอบ และได้รับคำแนะนำจากผู้ที่มีประสบการณ์จริง</p>\n\n\n\n<p>วิธีการ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>บอกเป้าหมายกับคนใกล้ชิด เล่าให้ครอบครัว เพื่อนสนิท หรือคู่หูฟังถึงเป้าหมายการลดน้ำหนักของคุณ เพื่อให้พวกเขาเข้าใจและสามารถให้กำลังใจ หรือช่วยเลี่ยงสิ่งยั่วยวนได้</li>\n\n\n\n<li>หา \"บัดดี้\" ลดน้ำหนัก ชวนเพื่อนที่กำลังลดน้ำหนักเหมือนกันมาเป็นคู่หู แลกเปลี่ยนประสบการณ์ ให้กำลังใจซึ่งกันและกัน และคอยติดตามความก้าวหน้า</li>\n\n\n\n<li>เข้าร่วมกลุ่มออนไลน์/ชุมชน มีกลุ่มลดน้ำหนักมากมายบนโซเชียลมีเดีย หรือฟอรัมต่างๆ การได้เห็นเรื่องราวความสำเร็จของผู้อื่น และการได้รับคำแนะนำจากผู้ที่มีประสบการณ์สามารถสร้างแรงบันดาลใจได้</li>\n\n\n\n<li>ปรึกษาผู้เชี่ยวชาญ หากรู้สึกว่าการลดน้ำหนักเป็นเรื่องยากเกินไป หรือต้องการคำแนะนำที่เป็นวิทยาศาสตร์ การปรึกษานักโภชนาการหรือนักจิตวิทยาที่เชี่ยวชาญด้านพฤติกรรมการกินสามารถช่วยได้มาก พวกเขาจะช่วยวางแผนและแก้ปัญหาเฉพาะหน้า</li>\n</ul>\n\n\n\n<p>การลดน้ำหนักโดยไม่เน้นการออกกำลังกายนั้นเป็นไปได้จริงและยั่งยืน หากคุณเข้าใจและประยุกต์ใช้หลักจิตวิทยาในการปรับเปลี่ยนพฤติกรรม การกินอย่างมีสติ การตั้งเป้าหมายที่สมจริง การจัดการสภาพแวดล้อม การให้รางวัลที่ไม่ใช่อาหาร และการสร้างระบบสนับสนุน ล้วนเป็นเครื่องมืออันทรงพลังที่จะช่วยให้คุณลดน้ำหนักได้อย่างมีความสุข ไม่ต้องรู้สึกทรมาน และที่สำคัญที่สุดคือ สามารถรักษาน้ำหนักที่ลดลงได้อย่างถาวร เพราะเมื่อจิตใจคุณแข็งแรงและเข้าใจพฤติกรรมการกินของคุณอย่างแท้จริง การมีรูปร่างที่ดีและสุขภาพแข็งแรงก็ไม่ใช่เรื่องไกลเกินฝันอีกต่อไป</p>\n\n\n\n<p></p>\n','5 เทคนิคการลดน้ำหนัก \"ไม่ออกกำลังกาย\" โดยใช้หลักจิตวิทยา ปรับมายด์เซ็ต พลิกหุ่นสวย','','inherit','closed','closed','','91-revision-v1','','','2025-06-11 09:35:21','2025-06-11 09:35:21','',91,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=96',0,'revision','',0),(97,2,'2025-06-11 09:40:15','2025-06-11 09:40:15','\n<p>การอดอาหาร&nbsp; ได้กลายเป็นหนึ่งในแนวทางการลดน้ำหนักที่ถูกพูดถึงอย่างกว้างขวาง โดยเฉพาะอย่างยิ่งในรูปแบบของ Intermittent Fasting (IF) หรือการอดอาหารเป็นช่วงๆ ซึ่งแตกต่างจากการอดอาหารแบบ \"ไม่กินอะไรเลย\" เป็นระยะเวลานานๆ การทำความเข้าใจหลักการที่ถูกต้องและผลกระทบต่อร่างกายเป็นสิ่งสำคัญ เพื่อให้การลดน้ำหนักเป็นไปอย่างมีประสิทธิภาพและปลอดภัย</p>\n\n\n\n<p>IF คือ การอดอาหารเป็นช่วงๆ รูปแบบการกินอาหารที่เน้นการจำกัดช่วงเวลาในการรับประทานอาหาร (feeding window) และมีช่วงเวลาของการอดอาหาร สลับกันไป โดยไม่ได้เน้นที่ชนิดหรือปริมาณของอาหารที่กินโดยตรง แต่เน้นที่ \"เมื่อไหร่\" ที่เรากิน</p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อาหารที่ดีต่อสุขภาพ.png\" alt=\"\" class=\"wp-image-102\"/></figure>\n\n\n\n<h3 class=\"wp-block-heading\">หลักการทำงานของการอดอาหารเพื่อลดน้ำหนัก</h3>\n\n\n\n<p>การลดน้ำหนักเกิดขึ้นเมื่อร่างกายได้รับพลังงาน (แคลอรี่) น้อยกว่าที่ใช้ไปในแต่ละวัน ซึ่งเรียกว่า \"ภาวะขาดดุลพลังงาน (Calorie Deficit)\" การอดอาหาร โดยเฉพาะ IF จะช่วยให้เราสามารถสร้างภาวะขาดดุลพลังงานได้ง่ายขึ้น ด้วยกลไกดังนี้</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลดปริมาณแคลอรี่รวม การจำกัดช่วงเวลากินอาหาร ทำให้เรามีโอกาสกินอาหารน้อยลงในแต่ละวัน เช่น หากกินอาหารเพียง 2 มื้อแทนที่จะเป็น 3 มื้อ ก็มีแนวโน้มที่จะได้รับแคลอรี่รวมน้อยลง</li>\n\n\n\n<li>การเปลี่ยนแปลงของฮอร์โมน ในช่วงที่เราอดอาหาร ร่างกายจะเกิดการเปลี่ยนแปลงของฮอร์โมนหลายชนิดที่เอื้อต่อการลดน้ำหนักและเผาผลาญไขมัน\n<ul class=\"wp-block-list\">\n<li>อินซูลิน (Insulin) ลดลง เมื่อเรากินอาหาร โดยเฉพาะคาร์โบไฮเดรต ร่างกายจะหลั่งอินซูลินเพื่อนำน้ำตาลเข้าสู่เซลล์และเก็บสะสมในรูปไกลโคเจนหรือไขมัน เมื่ออดอาหาร ระดับอินซูลินจะลดต่ำลง ทำให้ร่างกายสามารถดึงไขมันสะสมออกมาใช้เป็นพลังงานได้ง่ายขึ้น</li>\n\n\n\n<li>โกรทฮอร์โมน (Growth Hormone) เพิ่มขึ้น โกรทฮอร์โมนมีบทบาทในการช่วยรักษามวลกล้ามเนื้อและส่งเสริมการเผาผลาญไขมัน</li>\n\n\n\n<li>นอร์อิพิเนฟริน (Norepinephrine) เพิ่มขึ้น เป็นฮอร์โมนที่ช่วยเพิ่มอัตราการเผาผลาญพลังงานและกระตุ้นการสลายไขมัน</li>\n</ul>\n</li>\n\n\n\n<li>กระตุ้นภาวะ Ketosis (บางรูปแบบ) หากอดอาหารเป็นเวลานานพอ (มักจะมากกว่า 16-18 ชั่วโมง) ร่างกายจะเริ่มเข้าสู่ภาวะที่เรียกว่า Ketosis ซึ่งเป็นการที่ร่างกายหันมาใช้ไขมันเป็นพลังงานหลักแทนกลูโคส และสร้างสารคีโตน (Ketones) มาใช้เป็นเชื้อเพลิง ทำให้ร่างกายเผาผลาญไขมันสะสมได้ดีขึ้น</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">รูปแบบของการอดอาหาร IF</h3>\n\n\n\n<p>IF มีหลายรูปแบบ ขึ้นอยู่กับระยะเวลาในการอดและรับประทานอาหาร</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>สูตร 16/8 เป็นรูปแบบที่นิยมที่สุด คือการอดอาหาร 16 ชั่วโมง และมีช่วงเวลากิน 8 ชั่วโมง (เช่น กินได้ระหว่าง 1200 น. - 2000 น. และอดอาหารตั้งแต่ 2000 น. - 1200 น. ของวันถัดไป)</li>\n\n\n\n<li>สูตร 18/6 หรือ 20/4 เพิ่มระยะเวลาอดอาหารให้ยาวนานขึ้น อาจเหมาะกับผู้ที่ทำ 16/8 ได้แล้วและต้องการเพิ่มความท้าทาย</li>\n\n\n\n<li>Eat-Stop-Eat อดอาหาร 24 ชั่วโมง 1-2 ครั้งต่อสัปดาห์ (เช่น อดจากมื้อเย็นวันจันทร์ ถึงมื้อเย็นวันอังคาร)</li>\n\n\n\n<li>52 Diet กินอาหารตามปกติ 5 วัน และจำกัดแคลอรี่ให้อยู่ที่ 500-600 แคลอรี่ต่อวันในอีก 2 วันที่เหลือของสัปดาห์</li>\n</ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/IF-food.png\" alt=\"\" class=\"wp-image-100\"/></figure>\n\n\n\n<h3 class=\"wp-block-heading\">ข้อดีของการอดอาหารลดน้ำหนัก</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลดน้ำหนักและไขมันสะสม นี่คือประโยชน์หลักที่คนส่วนใหญ่ต้องการ การจำกัดเวลาการกินและการเปลี่ยนแปลงของฮอร์โมนช่วยให้ร่างกายดึงไขมันออกมาใช้ได้ดีขึ้น</li>\n\n\n\n<li>ควบคุมระดับน้ำตาลในเลือด การลดระดับอินซูลินในช่วงอดอาหาร ช่วยให้เซลล์ตอบสนองต่ออินซูลินได้ดีขึ้น (Insulin Sensitivity) ซึ่งเป็นประโยชน์ต่อผู้ป่วยเบาหวานประเภท 2 และช่วยลดความเสี่ยงของการเกิดโรคนี้</li>\n\n\n\n<li>ลดความเสี่ยงโรคเรื้อรัง มีงานวิจัยที่ชี้ให้เห็นว่า IF อาจช่วยลดความเสี่ยงของโรคหัวใจ ความดันโลหิตสูง และบางชนิดของโรคมะเร็ง</li>\n\n\n\n<li>ส่งเสริมการซ่อมแซมเซลล์ (Autophagy) ในช่วงอดอาหาร ร่างกายจะกระตุ้นกระบวนการ Autophagy ซึ่งเป็นการที่เซลล์กำจัดส่วนที่เสียหายออกไป เพื่อนำไปสร้างเซลล์ใหม่ที่ดีกว่า เป็นกลไกสำคัญในการฟื้นฟูและชะลอวัย</li>\n\n\n\n<li>ความสะดวก สำหรับบางคน การจำกัดเวลากินทำให้ชีวิตประจำวันง่ายขึ้น ไม่ต้องกังวลเรื่องการเตรียมอาหารหลายมื้อ หรือนับแคลอรี่ตลอดเวลา</li>\n\n\n\n<li>ปรับพฤติกรรมการกิน การอดอาหารเป็นช่วงๆ ช่วยให้คนหันมาใส่ใจคุณภาพอาหารมากขึ้นในช่วงที่กินได้ เพราะต้องได้รับสารอาหารที่เพียงพอต่อร่างกาย</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">ข้อควรระวังและผลข้างเคียงของการอดอาหาร</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ความหิวและอารมณ์ ในช่วงเริ่มต้นของการอดอาหาร หลายคนอาจรู้สึกหิวมาก อ่อนเพลีย ไม่มีแรง ปวดศีรษะ หรือหงุดหงิดง่าย ซึ่งอาจเป็นอุปสรรคสำคัญที่ทำให้เลิกทำไปก่อน</li>\n\n\n\n<li>ภาวะขาดสารอาหาร หากในช่วงเวลากิน  ไม่ได้รับประทานอาหารที่มีประโยชน์และครบถ้วนตามหลักโภชนาการ ก็มีความเสี่ยงที่จะขาดวิตามิน แร่ธาตุ และสารอาหารจำเป็นอื่นๆ ทำให้ร่างกายทรุดโทรมและเกิดปัญหาสุขภาพตามมา</li>\n\n\n\n<li>ผลต่อระบบเผาผลาญ การอดอาหารที่ผิดวิธี หรือลดแคลอรี่ต่ำเกินไป อาจทำให้ร่างกายลดอัตราการเผาผลาญพลังงานลงเพื่อรักษาชีวิตรอด ซึ่งจะทำให้การลดน้ำหนักเป็นไปได้ยากขึ้น และมีโอกาสเกิด \"โยโย่เอฟเฟกต์\" เมื่อกลับมากินปกติ</li>\n\n\n\n<li>ผลต่อมวลกล้ามเนื้อ หากไม่ได้รับโปรตีนเพียงพอและไม่ได้ออกกำลังกายเสริมสร้างกล้ามเนื้อ การอดอาหารอาจทำให้ร่างกายสลายกล้ามเนื้อมาใช้เป็นพลังงานได้ ซึ่งส่งผลเสียต่อการเผาผลาญในระยะยาวและรูปร่างโดยรวม</li>\n\n\n\n<li>ปัญหาทางเดินอาหาร บางคนอาจมีอาการท้องผูก ท้องอืด หรือกรดไหลย้อน หากอดอาหารเป็นเวลานาน</li>\n\n\n\n<li>ภาวะน้ำตาลในเลือดต่ำ โดยเฉพาะในผู้ป่วยเบาหวานที่รับยาอยู่ หากอดอาหารโดยไม่ปรึกษาแพทย์ อาจเกิดภาวะน้ำตาลในเลือดต่ำที่เป็นอันตรายได้</li>\n\n\n\n<li>ไม่เหมาะกับทุกคน\n<ul class=\"wp-block-list\">\n<li>ผู้ป่วยเบาหวานที่ใช้ยาอินซูลินหรือยาลดน้ำตาลอื่นๆ ควรปรึกษาแพทย์อย่างใกล้ชิด</li>\n\n\n\n<li>หญิงตั้งครรภ์และให้นมบุตร ไม่ควรทำ IF</li>\n\n\n\n<li>เด็กและวัยรุ่นที่กำลังเจริญเติบโต ไม่ควรทำ IF</li>\n\n\n\n<li>ผู้ที่มีโรคประจำตัวร้ายแรง เช่น โรคหัวใจ ไต ตับ หรือมีประวัติการกินผิดปกติ </li>\n\n\n\n<li>ผู้ที่ต้องใช้ยาบางชนิดที่ต้องกินพร้อมอาหาร ควรปรึกษาแพทย์</li>\n</ul>\n</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">ข้อแนะนำในการอดอาหารเพื่อลดน้ำหนักแบบปลอดภัย</h3>\n\n\n\n<p>หากคุณสนใจที่จะลองอดอาหารเพื่อลดน้ำหนัก ควรพิจารณาและปฏิบัติอย่างระมัดระวัง</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ปรึกษาแพทย์หรือผู้เชี่ยวชาญ โดยเฉพาะอย่างยิ่งหากคุณมีโรคประจำตัวหรือข้อกังวลด้านสุขภาพ การได้รับคำแนะนำจากผู้เชี่ยวชาญจะช่วยให้แน่ใจว่าวิธีนี้เหมาะสมกับคุณหรือไม่</li>\n\n\n\n<li>เริ่มจากเบาๆ ไม่จำเป็นต้องอดอาหารทันที 16 ชั่วโมง อาจจะเริ่มจากการอด 12 ชั่วโมงก่อน แล้วค่อยๆ เพิ่มเวลาขึ้นเมื่อร่างกายปรับตัวได้</li>\n\n\n\n<li>เน้นคุณภาพอาหารในช่วงเวลากิน สิ่งสำคัญที่สุดคือการเลือกกินอาหารที่มีประโยชน์ ครบ 5 หมู่ เน้นโปรตีน ไขมันดี คาร์โบไฮเดรตเชิงซ้อน และใยอาหารให้เพียงพอ เพื่อป้องกันภาวะขาดสารอาหารและรักษามวลกล้ามเนื้อ</li>\n\n\n\n<li>ดื่มน้ำเปล่าให้เพียงพอ ในช่วงอดอาหาร คุณสามารถดื่มน้ำเปล่า ชาไม่ใส่น้ำตาล กาแฟดำไม่ใส่น้ำตาล เพื่อช่วยลดความหิวและป้องกันภาวะขาดน้ำ</li>\n\n\n\n<li>ฟังเสียงร่างกาย หากรู้สึกอ่อนเพลียมาก วิงเวียนศีรษะ หรือมีอาการผิดปกติ ควรหยุดและทบทวนวิธีการ หรือปรึกษาผู้เชี่ยวชาญ</li>\n\n\n\n<li>ทำควบคู่กับการออกกำลังกาย (ถ้าทำได้) แม้ว่าการอดอาหารจะช่วยลดน้ำหนักได้โดยไม่ต้องออกกำลังกาย แต่การออกกำลังกาย โดยเฉพาะเวทเทรนนิ่ง จะช่วยเสริมสร้างกล้ามเนื้อและเพิ่มประสิทธิภาพการเผาผลาญไขมัน ทำให้การลดน้ำหนักมีประสิทธิภาพและยั่งยืนมากขึ้น</li>\n</ul>\n\n\n\n<p>การอดอาหาร โดยเฉพาะ IF สามารถเป็นเครื่องมือที่มีประสิทธิภาพในการลดน้ำหนักได้จริง เนื่องจากช่วยสร้างภาวะขาดดุลพลังงานและส่งเสริมการเผาผลาญไขมันผ่านการปรับสมดุลฮอร์โมนในร่างกาย อย่างไรก็ตาม สิ่งสำคัญคือการทำความเข้าใจหลักการที่ถูกต้อง เลือกรูปแบบที่เหมาะสมกับตนเอง และใส่ใจกับคุณภาพของอาหารที่รับประทานในช่วงเวลากิน การอดอาหารไม่ใช่ \"ทางลัดมหัศจรรย์\" แต่เป็นแนวทางหนึ่งที่ต้องอาศัยวินัย ความเข้าใจ และการปรับตัว หากทำอย่างไม่ถูกวิธี อาจนำไปสู่ผลเสียต่อสุขภาพได้ ดังนั้น การปรึกษาผู้เชี่ยวชาญก่อนเริ่มถือเป็นสิ่งสำคัญที่สุด เพื่อให้คุณสามารถลดน้ำหนักได้อย่างปลอดภัย มีสุขภาพดี และคงน้ำหนักที่ลดลงได้อย่างยั่งยืน</p>\n','อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ \"Intermittent Fasting\" และข้อควรระวัง','','publish','open','open','','fasting-with-weight-loss-understanding-if','','','2025-06-13 04:10:49','2025-06-13 04:10:49','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=97',0,'post','',0),(98,2,'2025-06-11 09:38:01','2025-06-11 09:38:01','','อดอาหารลดน้ำหนักได้จริงหรอ','','inherit','open','closed','','%e0%b8%ad%e0%b8%94%e0%b8%ad%e0%b8%b2%e0%b8%ab%e0%b8%b2%e0%b8%a3%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81%e0%b9%84%e0%b8%94%e0%b9%89%e0%b8%88%e0%b8%a3%e0%b8%b4','','','2025-06-11 09:38:10','2025-06-11 09:38:10','',97,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png',0,'attachment','image/png',0),(99,2,'2025-06-11 09:40:15','2025-06-11 09:40:15','\n<p>การอดอาหาร&nbsp; ได้กลายเป็นหนึ่งในแนวทางการลดน้ำหนักที่ถูกพูดถึงอย่างกว้างขวาง โดยเฉพาะอย่างยิ่งในรูปแบบของ Intermittent Fasting (IF) หรือการอดอาหารเป็นช่วงๆ ซึ่งแตกต่างจากการอดอาหารแบบ \"ไม่กินอะไรเลย\" เป็นระยะเวลานานๆ การทำความเข้าใจหลักการที่ถูกต้องและผลกระทบต่อร่างกายเป็นสิ่งสำคัญ เพื่อให้การลดน้ำหนักเป็นไปอย่างมีประสิทธิภาพและปลอดภัย</p>\n\n\n\n<p>IF คือ การอดอาหารเป็นช่วงๆ รูปแบบการกินอาหารที่เน้นการจำกัดช่วงเวลาในการรับประทานอาหาร (feeding window) และมีช่วงเวลาของการอดอาหาร สลับกันไป โดยไม่ได้เน้นที่ชนิดหรือปริมาณของอาหารที่กินโดยตรง แต่เน้นที่ \"เมื่อไหร่\" ที่เรากิน</p>\n\n\n\n<h3 class=\"wp-block-heading\">หลักการทำงานของการอดอาหารเพื่อลดน้ำหนัก</h3>\n\n\n\n<p>การลดน้ำหนักเกิดขึ้นเมื่อร่างกายได้รับพลังงาน (แคลอรี่) น้อยกว่าที่ใช้ไปในแต่ละวัน ซึ่งเรียกว่า \"ภาวะขาดดุลพลังงาน (Calorie Deficit)\" การอดอาหาร โดยเฉพาะ IF จะช่วยให้เราสามารถสร้างภาวะขาดดุลพลังงานได้ง่ายขึ้น ด้วยกลไกดังนี้</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลดปริมาณแคลอรี่รวม การจำกัดช่วงเวลากินอาหาร ทำให้เรามีโอกาสกินอาหารน้อยลงในแต่ละวัน เช่น หากกินอาหารเพียง 2 มื้อแทนที่จะเป็น 3 มื้อ ก็มีแนวโน้มที่จะได้รับแคลอรี่รวมน้อยลง</li>\n\n\n\n<li>การเปลี่ยนแปลงของฮอร์โมน ในช่วงที่เราอดอาหาร ร่างกายจะเกิดการเปลี่ยนแปลงของฮอร์โมนหลายชนิดที่เอื้อต่อการลดน้ำหนักและเผาผลาญไขมัน\n<ul class=\"wp-block-list\">\n<li>อินซูลิน (Insulin) ลดลง เมื่อเรากินอาหาร โดยเฉพาะคาร์โบไฮเดรต ร่างกายจะหลั่งอินซูลินเพื่อนำน้ำตาลเข้าสู่เซลล์และเก็บสะสมในรูปไกลโคเจนหรือไขมัน เมื่ออดอาหาร ระดับอินซูลินจะลดต่ำลง ทำให้ร่างกายสามารถดึงไขมันสะสมออกมาใช้เป็นพลังงานได้ง่ายขึ้น</li>\n\n\n\n<li>โกรทฮอร์โมน (Growth Hormone) เพิ่มขึ้น โกรทฮอร์โมนมีบทบาทในการช่วยรักษามวลกล้ามเนื้อและส่งเสริมการเผาผลาญไขมัน</li>\n\n\n\n<li>นอร์อิพิเนฟริน (Norepinephrine) เพิ่มขึ้น เป็นฮอร์โมนที่ช่วยเพิ่มอัตราการเผาผลาญพลังงานและกระตุ้นการสลายไขมัน</li>\n</ul>\n</li>\n\n\n\n<li>กระตุ้นภาวะ Ketosis (บางรูปแบบ) หากอดอาหารเป็นเวลานานพอ (มักจะมากกว่า 16-18 ชั่วโมง) ร่างกายจะเริ่มเข้าสู่ภาวะที่เรียกว่า Ketosis ซึ่งเป็นการที่ร่างกายหันมาใช้ไขมันเป็นพลังงานหลักแทนกลูโคส และสร้างสารคีโตน (Ketones) มาใช้เป็นเชื้อเพลิง ทำให้ร่างกายเผาผลาญไขมันสะสมได้ดีขึ้น</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">รูปแบบของการอดอาหาร IF</h3>\n\n\n\n<p>IF มีหลายรูปแบบ ขึ้นอยู่กับระยะเวลาในการอดและรับประทานอาหาร</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>สูตร 16/8 เป็นรูปแบบที่นิยมที่สุด คือการอดอาหาร 16 ชั่วโมง และมีช่วงเวลากิน 8 ชั่วโมง (เช่น กินได้ระหว่าง 1200 น. - 2000 น. และอดอาหารตั้งแต่ 2000 น. - 1200 น. ของวันถัดไป)</li>\n\n\n\n<li>สูตร 18/6 หรือ 20/4 เพิ่มระยะเวลาอดอาหารให้ยาวนานขึ้น อาจเหมาะกับผู้ที่ทำ 16/8 ได้แล้วและต้องการเพิ่มความท้าทาย</li>\n\n\n\n<li>Eat-Stop-Eat อดอาหาร 24 ชั่วโมง 1-2 ครั้งต่อสัปดาห์ (เช่น อดจากมื้อเย็นวันจันทร์ ถึงมื้อเย็นวันอังคาร)</li>\n\n\n\n<li>52 Diet กินอาหารตามปกติ 5 วัน และจำกัดแคลอรี่ให้อยู่ที่ 500-600 แคลอรี่ต่อวันในอีก 2 วันที่เหลือของสัปดาห์</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">ข้อดีของการอดอาหารลดน้ำหนัก</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลดน้ำหนักและไขมันสะสม นี่คือประโยชน์หลักที่คนส่วนใหญ่ต้องการ การจำกัดเวลาการกินและการเปลี่ยนแปลงของฮอร์โมนช่วยให้ร่างกายดึงไขมันออกมาใช้ได้ดีขึ้น</li>\n\n\n\n<li>ควบคุมระดับน้ำตาลในเลือด การลดระดับอินซูลินในช่วงอดอาหาร ช่วยให้เซลล์ตอบสนองต่ออินซูลินได้ดีขึ้น (Insulin Sensitivity) ซึ่งเป็นประโยชน์ต่อผู้ป่วยเบาหวานประเภท 2 และช่วยลดความเสี่ยงของการเกิดโรคนี้</li>\n\n\n\n<li>ลดความเสี่ยงโรคเรื้อรัง มีงานวิจัยที่ชี้ให้เห็นว่า IF อาจช่วยลดความเสี่ยงของโรคหัวใจ ความดันโลหิตสูง และบางชนิดของโรคมะเร็ง</li>\n\n\n\n<li>ส่งเสริมการซ่อมแซมเซลล์ (Autophagy) ในช่วงอดอาหาร ร่างกายจะกระตุ้นกระบวนการ Autophagy ซึ่งเป็นการที่เซลล์กำจัดส่วนที่เสียหายออกไป เพื่อนำไปสร้างเซลล์ใหม่ที่ดีกว่า เป็นกลไกสำคัญในการฟื้นฟูและชะลอวัย</li>\n\n\n\n<li>ความสะดวก สำหรับบางคน การจำกัดเวลากินทำให้ชีวิตประจำวันง่ายขึ้น ไม่ต้องกังวลเรื่องการเตรียมอาหารหลายมื้อ หรือนับแคลอรี่ตลอดเวลา</li>\n\n\n\n<li>ปรับพฤติกรรมการกิน การอดอาหารเป็นช่วงๆ ช่วยให้คนหันมาใส่ใจคุณภาพอาหารมากขึ้นในช่วงที่กินได้ เพราะต้องได้รับสารอาหารที่เพียงพอต่อร่างกาย</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">ข้อควรระวังและผลข้างเคียงของการอดอาหาร</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ความหิวและอารมณ์ ในช่วงเริ่มต้นของการอดอาหาร หลายคนอาจรู้สึกหิวมาก อ่อนเพลีย ไม่มีแรง ปวดศีรษะ หรือหงุดหงิดง่าย ซึ่งอาจเป็นอุปสรรคสำคัญที่ทำให้เลิกทำไปก่อน</li>\n\n\n\n<li>ภาวะขาดสารอาหาร หากในช่วงเวลากิน  ไม่ได้รับประทานอาหารที่มีประโยชน์และครบถ้วนตามหลักโภชนาการ ก็มีความเสี่ยงที่จะขาดวิตามิน แร่ธาตุ และสารอาหารจำเป็นอื่นๆ ทำให้ร่างกายทรุดโทรมและเกิดปัญหาสุขภาพตามมา</li>\n\n\n\n<li>ผลต่อระบบเผาผลาญ การอดอาหารที่ผิดวิธี หรือลดแคลอรี่ต่ำเกินไป อาจทำให้ร่างกายลดอัตราการเผาผลาญพลังงานลงเพื่อรักษาชีวิตรอด ซึ่งจะทำให้การลดน้ำหนักเป็นไปได้ยากขึ้น และมีโอกาสเกิด \"โยโย่เอฟเฟกต์\" เมื่อกลับมากินปกติ</li>\n\n\n\n<li>ผลต่อมวลกล้ามเนื้อ หากไม่ได้รับโปรตีนเพียงพอและไม่ได้ออกกำลังกายเสริมสร้างกล้ามเนื้อ การอดอาหารอาจทำให้ร่างกายสลายกล้ามเนื้อมาใช้เป็นพลังงานได้ ซึ่งส่งผลเสียต่อการเผาผลาญในระยะยาวและรูปร่างโดยรวม</li>\n\n\n\n<li>ปัญหาทางเดินอาหาร บางคนอาจมีอาการท้องผูก ท้องอืด หรือกรดไหลย้อน หากอดอาหารเป็นเวลานาน</li>\n\n\n\n<li>ภาวะน้ำตาลในเลือดต่ำ โดยเฉพาะในผู้ป่วยเบาหวานที่รับยาอยู่ หากอดอาหารโดยไม่ปรึกษาแพทย์ อาจเกิดภาวะน้ำตาลในเลือดต่ำที่เป็นอันตรายได้</li>\n\n\n\n<li>ไม่เหมาะกับทุกคน\n<ul class=\"wp-block-list\">\n<li>ผู้ป่วยเบาหวานที่ใช้ยาอินซูลินหรือยาลดน้ำตาลอื่นๆ ควรปรึกษาแพทย์อย่างใกล้ชิด</li>\n\n\n\n<li>หญิงตั้งครรภ์และให้นมบุตร ไม่ควรทำ IF</li>\n\n\n\n<li>เด็กและวัยรุ่นที่กำลังเจริญเติบโต ไม่ควรทำ IF</li>\n\n\n\n<li>ผู้ที่มีโรคประจำตัวร้ายแรง เช่น โรคหัวใจ ไต ตับ หรือมีประวัติการกินผิดปกติ </li>\n\n\n\n<li>ผู้ที่ต้องใช้ยาบางชนิดที่ต้องกินพร้อมอาหาร ควรปรึกษาแพทย์</li>\n</ul>\n</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">ข้อแนะนำในการอดอาหารเพื่อลดน้ำหนักแบบปลอดภัย</h3>\n\n\n\n<p>หากคุณสนใจที่จะลองอดอาหารเพื่อลดน้ำหนัก ควรพิจารณาและปฏิบัติอย่างระมัดระวัง</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ปรึกษาแพทย์หรือผู้เชี่ยวชาญ โดยเฉพาะอย่างยิ่งหากคุณมีโรคประจำตัวหรือข้อกังวลด้านสุขภาพ การได้รับคำแนะนำจากผู้เชี่ยวชาญจะช่วยให้แน่ใจว่าวิธีนี้เหมาะสมกับคุณหรือไม่</li>\n\n\n\n<li>เริ่มจากเบาๆ ไม่จำเป็นต้องอดอาหารทันที 16 ชั่วโมง อาจจะเริ่มจากการอด 12 ชั่วโมงก่อน แล้วค่อยๆ เพิ่มเวลาขึ้นเมื่อร่างกายปรับตัวได้</li>\n\n\n\n<li>เน้นคุณภาพอาหารในช่วงเวลากิน สิ่งสำคัญที่สุดคือการเลือกกินอาหารที่มีประโยชน์ ครบ 5 หมู่ เน้นโปรตีน ไขมันดี คาร์โบไฮเดรตเชิงซ้อน และใยอาหารให้เพียงพอ เพื่อป้องกันภาวะขาดสารอาหารและรักษามวลกล้ามเนื้อ</li>\n\n\n\n<li>ดื่มน้ำเปล่าให้เพียงพอ ในช่วงอดอาหาร คุณสามารถดื่มน้ำเปล่า ชาไม่ใส่น้ำตาล กาแฟดำไม่ใส่น้ำตาล เพื่อช่วยลดความหิวและป้องกันภาวะขาดน้ำ</li>\n\n\n\n<li>ฟังเสียงร่างกาย หากรู้สึกอ่อนเพลียมาก วิงเวียนศีรษะ หรือมีอาการผิดปกติ ควรหยุดและทบทวนวิธีการ หรือปรึกษาผู้เชี่ยวชาญ</li>\n\n\n\n<li>ทำควบคู่กับการออกกำลังกาย (ถ้าทำได้) แม้ว่าการอดอาหารจะช่วยลดน้ำหนักได้โดยไม่ต้องออกกำลังกาย แต่การออกกำลังกาย โดยเฉพาะเวทเทรนนิ่ง จะช่วยเสริมสร้างกล้ามเนื้อและเพิ่มประสิทธิภาพการเผาผลาญไขมัน ทำให้การลดน้ำหนักมีประสิทธิภาพและยั่งยืนมากขึ้น</li>\n</ul>\n\n\n\n<p>การอดอาหาร โดยเฉพาะ IF สามารถเป็นเครื่องมือที่มีประสิทธิภาพในการลดน้ำหนักได้จริง เนื่องจากช่วยสร้างภาวะขาดดุลพลังงานและส่งเสริมการเผาผลาญไขมันผ่านการปรับสมดุลฮอร์โมนในร่างกาย อย่างไรก็ตาม สิ่งสำคัญคือการทำความเข้าใจหลักการที่ถูกต้อง เลือกรูปแบบที่เหมาะสมกับตนเอง และใส่ใจกับคุณภาพของอาหารที่รับประทานในช่วงเวลากิน การอดอาหารไม่ใช่ \"ทางลัดมหัศจรรย์\" แต่เป็นแนวทางหนึ่งที่ต้องอาศัยวินัย ความเข้าใจ และการปรับตัว หากทำอย่างไม่ถูกวิธี อาจนำไปสู่ผลเสียต่อสุขภาพได้ ดังนั้น การปรึกษาผู้เชี่ยวชาญก่อนเริ่มถือเป็นสิ่งสำคัญที่สุด เพื่อให้คุณสามารถลดน้ำหนักได้อย่างปลอดภัย มีสุขภาพดี และคงน้ำหนักที่ลดลงได้อย่างยั่งยืน</p>\n','อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ \"Intermittent Fasting\" และข้อควรระวัง','','inherit','closed','closed','','97-revision-v1','','','2025-06-11 09:40:15','2025-06-11 09:40:15','',97,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=99',0,'revision','',0),(100,2,'2025-06-11 09:42:29','2025-06-11 09:42:29','','_IF food','','inherit','open','closed','','_if-food','','','2025-06-11 09:42:29','2025-06-11 09:42:29','',97,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/IF-food.png',0,'attachment','image/png',0),(102,2,'2025-06-11 09:43:50','2025-06-11 09:43:50','','อาหารที่ดีต่อสุขภาพ','','inherit','open','closed','','%e0%b8%ad%e0%b8%b2%e0%b8%ab%e0%b8%b2%e0%b8%a3%e0%b8%97%e0%b8%b5%e0%b9%88%e0%b8%94%e0%b8%b5%e0%b8%95%e0%b9%88%e0%b8%ad%e0%b8%aa%e0%b8%b8%e0%b8%82%e0%b8%a0%e0%b8%b2%e0%b8%9e','','','2025-06-11 09:43:50','2025-06-11 09:43:50','',97,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อาหารที่ดีต่อสุขภาพ.png',0,'attachment','image/png',0),(103,2,'2025-06-11 09:43:58','2025-06-11 09:43:58','\n<p>การอดอาหาร&nbsp; ได้กลายเป็นหนึ่งในแนวทางการลดน้ำหนักที่ถูกพูดถึงอย่างกว้างขวาง โดยเฉพาะอย่างยิ่งในรูปแบบของ Intermittent Fasting (IF) หรือการอดอาหารเป็นช่วงๆ ซึ่งแตกต่างจากการอดอาหารแบบ \"ไม่กินอะไรเลย\" เป็นระยะเวลานานๆ การทำความเข้าใจหลักการที่ถูกต้องและผลกระทบต่อร่างกายเป็นสิ่งสำคัญ เพื่อให้การลดน้ำหนักเป็นไปอย่างมีประสิทธิภาพและปลอดภัย</p>\n\n\n\n<p>IF คือ การอดอาหารเป็นช่วงๆ รูปแบบการกินอาหารที่เน้นการจำกัดช่วงเวลาในการรับประทานอาหาร (feeding window) และมีช่วงเวลาของการอดอาหาร สลับกันไป โดยไม่ได้เน้นที่ชนิดหรือปริมาณของอาหารที่กินโดยตรง แต่เน้นที่ \"เมื่อไหร่\" ที่เรากิน</p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อาหารที่ดีต่อสุขภาพ.png\" alt=\"\" class=\"wp-image-102\"/></figure>\n\n\n\n<h3 class=\"wp-block-heading\">หลักการทำงานของการอดอาหารเพื่อลดน้ำหนัก</h3>\n\n\n\n<p>การลดน้ำหนักเกิดขึ้นเมื่อร่างกายได้รับพลังงาน (แคลอรี่) น้อยกว่าที่ใช้ไปในแต่ละวัน ซึ่งเรียกว่า \"ภาวะขาดดุลพลังงาน (Calorie Deficit)\" การอดอาหาร โดยเฉพาะ IF จะช่วยให้เราสามารถสร้างภาวะขาดดุลพลังงานได้ง่ายขึ้น ด้วยกลไกดังนี้</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลดปริมาณแคลอรี่รวม การจำกัดช่วงเวลากินอาหาร ทำให้เรามีโอกาสกินอาหารน้อยลงในแต่ละวัน เช่น หากกินอาหารเพียง 2 มื้อแทนที่จะเป็น 3 มื้อ ก็มีแนวโน้มที่จะได้รับแคลอรี่รวมน้อยลง</li>\n\n\n\n<li>การเปลี่ยนแปลงของฮอร์โมน ในช่วงที่เราอดอาหาร ร่างกายจะเกิดการเปลี่ยนแปลงของฮอร์โมนหลายชนิดที่เอื้อต่อการลดน้ำหนักและเผาผลาญไขมัน\n<ul class=\"wp-block-list\">\n<li>อินซูลิน (Insulin) ลดลง เมื่อเรากินอาหาร โดยเฉพาะคาร์โบไฮเดรต ร่างกายจะหลั่งอินซูลินเพื่อนำน้ำตาลเข้าสู่เซลล์และเก็บสะสมในรูปไกลโคเจนหรือไขมัน เมื่ออดอาหาร ระดับอินซูลินจะลดต่ำลง ทำให้ร่างกายสามารถดึงไขมันสะสมออกมาใช้เป็นพลังงานได้ง่ายขึ้น</li>\n\n\n\n<li>โกรทฮอร์โมน (Growth Hormone) เพิ่มขึ้น โกรทฮอร์โมนมีบทบาทในการช่วยรักษามวลกล้ามเนื้อและส่งเสริมการเผาผลาญไขมัน</li>\n\n\n\n<li>นอร์อิพิเนฟริน (Norepinephrine) เพิ่มขึ้น เป็นฮอร์โมนที่ช่วยเพิ่มอัตราการเผาผลาญพลังงานและกระตุ้นการสลายไขมัน</li>\n</ul>\n</li>\n\n\n\n<li>กระตุ้นภาวะ Ketosis (บางรูปแบบ) หากอดอาหารเป็นเวลานานพอ (มักจะมากกว่า 16-18 ชั่วโมง) ร่างกายจะเริ่มเข้าสู่ภาวะที่เรียกว่า Ketosis ซึ่งเป็นการที่ร่างกายหันมาใช้ไขมันเป็นพลังงานหลักแทนกลูโคส และสร้างสารคีโตน (Ketones) มาใช้เป็นเชื้อเพลิง ทำให้ร่างกายเผาผลาญไขมันสะสมได้ดีขึ้น</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">รูปแบบของการอดอาหาร IF</h3>\n\n\n\n<p>IF มีหลายรูปแบบ ขึ้นอยู่กับระยะเวลาในการอดและรับประทานอาหาร</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>สูตร 16/8 เป็นรูปแบบที่นิยมที่สุด คือการอดอาหาร 16 ชั่วโมง และมีช่วงเวลากิน 8 ชั่วโมง (เช่น กินได้ระหว่าง 1200 น. - 2000 น. และอดอาหารตั้งแต่ 2000 น. - 1200 น. ของวันถัดไป)</li>\n\n\n\n<li>สูตร 18/6 หรือ 20/4 เพิ่มระยะเวลาอดอาหารให้ยาวนานขึ้น อาจเหมาะกับผู้ที่ทำ 16/8 ได้แล้วและต้องการเพิ่มความท้าทาย</li>\n\n\n\n<li>Eat-Stop-Eat อดอาหาร 24 ชั่วโมง 1-2 ครั้งต่อสัปดาห์ (เช่น อดจากมื้อเย็นวันจันทร์ ถึงมื้อเย็นวันอังคาร)</li>\n\n\n\n<li>52 Diet กินอาหารตามปกติ 5 วัน และจำกัดแคลอรี่ให้อยู่ที่ 500-600 แคลอรี่ต่อวันในอีก 2 วันที่เหลือของสัปดาห์</li>\n</ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/IF-food.png\" alt=\"\" class=\"wp-image-100\"/></figure>\n\n\n\n<h3 class=\"wp-block-heading\">ข้อดีของการอดอาหารลดน้ำหนัก</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลดน้ำหนักและไขมันสะสม นี่คือประโยชน์หลักที่คนส่วนใหญ่ต้องการ การจำกัดเวลาการกินและการเปลี่ยนแปลงของฮอร์โมนช่วยให้ร่างกายดึงไขมันออกมาใช้ได้ดีขึ้น</li>\n\n\n\n<li>ควบคุมระดับน้ำตาลในเลือด การลดระดับอินซูลินในช่วงอดอาหาร ช่วยให้เซลล์ตอบสนองต่ออินซูลินได้ดีขึ้น (Insulin Sensitivity) ซึ่งเป็นประโยชน์ต่อผู้ป่วยเบาหวานประเภท 2 และช่วยลดความเสี่ยงของการเกิดโรคนี้</li>\n\n\n\n<li>ลดความเสี่ยงโรคเรื้อรัง มีงานวิจัยที่ชี้ให้เห็นว่า IF อาจช่วยลดความเสี่ยงของโรคหัวใจ ความดันโลหิตสูง และบางชนิดของโรคมะเร็ง</li>\n\n\n\n<li>ส่งเสริมการซ่อมแซมเซลล์ (Autophagy) ในช่วงอดอาหาร ร่างกายจะกระตุ้นกระบวนการ Autophagy ซึ่งเป็นการที่เซลล์กำจัดส่วนที่เสียหายออกไป เพื่อนำไปสร้างเซลล์ใหม่ที่ดีกว่า เป็นกลไกสำคัญในการฟื้นฟูและชะลอวัย</li>\n\n\n\n<li>ความสะดวก สำหรับบางคน การจำกัดเวลากินทำให้ชีวิตประจำวันง่ายขึ้น ไม่ต้องกังวลเรื่องการเตรียมอาหารหลายมื้อ หรือนับแคลอรี่ตลอดเวลา</li>\n\n\n\n<li>ปรับพฤติกรรมการกิน การอดอาหารเป็นช่วงๆ ช่วยให้คนหันมาใส่ใจคุณภาพอาหารมากขึ้นในช่วงที่กินได้ เพราะต้องได้รับสารอาหารที่เพียงพอต่อร่างกาย</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">ข้อควรระวังและผลข้างเคียงของการอดอาหาร</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ความหิวและอารมณ์ ในช่วงเริ่มต้นของการอดอาหาร หลายคนอาจรู้สึกหิวมาก อ่อนเพลีย ไม่มีแรง ปวดศีรษะ หรือหงุดหงิดง่าย ซึ่งอาจเป็นอุปสรรคสำคัญที่ทำให้เลิกทำไปก่อน</li>\n\n\n\n<li>ภาวะขาดสารอาหาร หากในช่วงเวลากิน  ไม่ได้รับประทานอาหารที่มีประโยชน์และครบถ้วนตามหลักโภชนาการ ก็มีความเสี่ยงที่จะขาดวิตามิน แร่ธาตุ และสารอาหารจำเป็นอื่นๆ ทำให้ร่างกายทรุดโทรมและเกิดปัญหาสุขภาพตามมา</li>\n\n\n\n<li>ผลต่อระบบเผาผลาญ การอดอาหารที่ผิดวิธี หรือลดแคลอรี่ต่ำเกินไป อาจทำให้ร่างกายลดอัตราการเผาผลาญพลังงานลงเพื่อรักษาชีวิตรอด ซึ่งจะทำให้การลดน้ำหนักเป็นไปได้ยากขึ้น และมีโอกาสเกิด \"โยโย่เอฟเฟกต์\" เมื่อกลับมากินปกติ</li>\n\n\n\n<li>ผลต่อมวลกล้ามเนื้อ หากไม่ได้รับโปรตีนเพียงพอและไม่ได้ออกกำลังกายเสริมสร้างกล้ามเนื้อ การอดอาหารอาจทำให้ร่างกายสลายกล้ามเนื้อมาใช้เป็นพลังงานได้ ซึ่งส่งผลเสียต่อการเผาผลาญในระยะยาวและรูปร่างโดยรวม</li>\n\n\n\n<li>ปัญหาทางเดินอาหาร บางคนอาจมีอาการท้องผูก ท้องอืด หรือกรดไหลย้อน หากอดอาหารเป็นเวลานาน</li>\n\n\n\n<li>ภาวะน้ำตาลในเลือดต่ำ โดยเฉพาะในผู้ป่วยเบาหวานที่รับยาอยู่ หากอดอาหารโดยไม่ปรึกษาแพทย์ อาจเกิดภาวะน้ำตาลในเลือดต่ำที่เป็นอันตรายได้</li>\n\n\n\n<li>ไม่เหมาะกับทุกคน\n<ul class=\"wp-block-list\">\n<li>ผู้ป่วยเบาหวานที่ใช้ยาอินซูลินหรือยาลดน้ำตาลอื่นๆ ควรปรึกษาแพทย์อย่างใกล้ชิด</li>\n\n\n\n<li>หญิงตั้งครรภ์และให้นมบุตร ไม่ควรทำ IF</li>\n\n\n\n<li>เด็กและวัยรุ่นที่กำลังเจริญเติบโต ไม่ควรทำ IF</li>\n\n\n\n<li>ผู้ที่มีโรคประจำตัวร้ายแรง เช่น โรคหัวใจ ไต ตับ หรือมีประวัติการกินผิดปกติ </li>\n\n\n\n<li>ผู้ที่ต้องใช้ยาบางชนิดที่ต้องกินพร้อมอาหาร ควรปรึกษาแพทย์</li>\n</ul>\n</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">ข้อแนะนำในการอดอาหารเพื่อลดน้ำหนักแบบปลอดภัย</h3>\n\n\n\n<p>หากคุณสนใจที่จะลองอดอาหารเพื่อลดน้ำหนัก ควรพิจารณาและปฏิบัติอย่างระมัดระวัง</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ปรึกษาแพทย์หรือผู้เชี่ยวชาญ โดยเฉพาะอย่างยิ่งหากคุณมีโรคประจำตัวหรือข้อกังวลด้านสุขภาพ การได้รับคำแนะนำจากผู้เชี่ยวชาญจะช่วยให้แน่ใจว่าวิธีนี้เหมาะสมกับคุณหรือไม่</li>\n\n\n\n<li>เริ่มจากเบาๆ ไม่จำเป็นต้องอดอาหารทันที 16 ชั่วโมง อาจจะเริ่มจากการอด 12 ชั่วโมงก่อน แล้วค่อยๆ เพิ่มเวลาขึ้นเมื่อร่างกายปรับตัวได้</li>\n\n\n\n<li>เน้นคุณภาพอาหารในช่วงเวลากิน สิ่งสำคัญที่สุดคือการเลือกกินอาหารที่มีประโยชน์ ครบ 5 หมู่ เน้นโปรตีน ไขมันดี คาร์โบไฮเดรตเชิงซ้อน และใยอาหารให้เพียงพอ เพื่อป้องกันภาวะขาดสารอาหารและรักษามวลกล้ามเนื้อ</li>\n\n\n\n<li>ดื่มน้ำเปล่าให้เพียงพอ ในช่วงอดอาหาร คุณสามารถดื่มน้ำเปล่า ชาไม่ใส่น้ำตาล กาแฟดำไม่ใส่น้ำตาล เพื่อช่วยลดความหิวและป้องกันภาวะขาดน้ำ</li>\n\n\n\n<li>ฟังเสียงร่างกาย หากรู้สึกอ่อนเพลียมาก วิงเวียนศีรษะ หรือมีอาการผิดปกติ ควรหยุดและทบทวนวิธีการ หรือปรึกษาผู้เชี่ยวชาญ</li>\n\n\n\n<li>ทำควบคู่กับการออกกำลังกาย (ถ้าทำได้) แม้ว่าการอดอาหารจะช่วยลดน้ำหนักได้โดยไม่ต้องออกกำลังกาย แต่การออกกำลังกาย โดยเฉพาะเวทเทรนนิ่ง จะช่วยเสริมสร้างกล้ามเนื้อและเพิ่มประสิทธิภาพการเผาผลาญไขมัน ทำให้การลดน้ำหนักมีประสิทธิภาพและยั่งยืนมากขึ้น</li>\n</ul>\n\n\n\n<p>การอดอาหาร โดยเฉพาะ IF สามารถเป็นเครื่องมือที่มีประสิทธิภาพในการลดน้ำหนักได้จริง เนื่องจากช่วยสร้างภาวะขาดดุลพลังงานและส่งเสริมการเผาผลาญไขมันผ่านการปรับสมดุลฮอร์โมนในร่างกาย อย่างไรก็ตาม สิ่งสำคัญคือการทำความเข้าใจหลักการที่ถูกต้อง เลือกรูปแบบที่เหมาะสมกับตนเอง และใส่ใจกับคุณภาพของอาหารที่รับประทานในช่วงเวลากิน การอดอาหารไม่ใช่ \"ทางลัดมหัศจรรย์\" แต่เป็นแนวทางหนึ่งที่ต้องอาศัยวินัย ความเข้าใจ และการปรับตัว หากทำอย่างไม่ถูกวิธี อาจนำไปสู่ผลเสียต่อสุขภาพได้ ดังนั้น การปรึกษาผู้เชี่ยวชาญก่อนเริ่มถือเป็นสิ่งสำคัญที่สุด เพื่อให้คุณสามารถลดน้ำหนักได้อย่างปลอดภัย มีสุขภาพดี และคงน้ำหนักที่ลดลงได้อย่างยั่งยืน</p>\n','อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ \"Intermittent Fasting\" และข้อควรระวัง','','inherit','closed','closed','','97-revision-v1','','','2025-06-11 09:43:58','2025-06-11 09:43:58','',97,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=103',0,'revision','',0),(104,2,'2025-06-03 09:45:55','2025-06-03 09:45:55','\n<p>ความงามไม่ได้จำกัดอยู่แค่ \"ความผอม\" อีกต่อไป การมีหุ่นสวยไม่ได้หมายถึงการมีน้ำหนักน้อยที่สุด แต่คือการมีสัดส่วนที่สมดุล แข็งแรง และที่สำคัญที่สุดคือ เหมาะสมกับรูปร่างเฉพาะของคุณ การลดน้ำหนักแบบเหมารวมอาจทำให้คุณผิดหวัง หรือได้ผลลัพธ์ที่ไม่ตรงใจ วันนี้เราจะมาเจาะลึกถึงวิธีการทำหุ่นสวยและลดน้ำหนักให้เหมาะกับรูปร่างแต่ละแบบ พร้อมเคล็ดลับทางจิตวิทยาและโภชนาการที่ถูกต้อง</p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ทำหุ่นสวย.png\" alt=\"\" class=\"wp-image-109\"/></figure>\n\n\n\n<h2 class=\"wp-block-heading\">1. รู้จักและเข้าใจรูปร่างของตัวเอง</h2>\n\n\n\n<p>ก่อนจะเริ่มต้นแผนการลดน้ำหนัก การรู้จักและเข้าใจรูปร่างของตัวเองเป็นสิ่งสำคัญที่สุด เพราะแต่ละคนมีโครงสร้างกระดูก การกระจายตัวของไขมัน และการสะสมกล้ามเนื้อที่แตกต่างกัน การพยายามเปลี่ยนแปลงรูปร่างให้เหมือนคนอื่นอาจนำไปสู่ความผิดหวังและท้อแท้ได้ มาดูกันว่ารูปร่างพื้นฐานของผู้หญิงมีแบบใดบ้าง และคุณจัดอยู่ในประเภทไหน</p>\n\n\n\n<h3 class=\"wp-block-heading\">1.1 หุ่นทรงแอปเปิ้ล </h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลักษณะเด่น ช่วงบนใหญ่กว่าช่วงล่าง มีไขมันสะสมบริเวณหน้าท้อง เอวไม่คอดชัดเจน แขนขาเล็กเรียว</li>\n\n\n\n<li>เป้าหมายการลดน้ำหนัก เน้นการลดไขมันหน้าท้อง และสร้างความสมดุลให้ช่วงล่างดูมีมิติมากขึ้น</li>\n\n\n\n<li>ความท้าทาย การลดไขมันหน้าท้องเป็นเรื่องยากกว่าไขมันส่วนอื่น และมีความเสี่ยงต่อโรคเมตาบอลิกสูงกว่ารูปร่างอื่น</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">1.2 หุ่นทรงลูกแพร์</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลักษณะเด่น ช่วงล่างใหญ่กว่าช่วงบน มีสะโพก ก้น และต้นขาใหญ่ เอวเล็กคอด แขนไหล่เล็ก</li>\n\n\n\n<li>เป้าหมายการลดน้ำหนัก เน้นการลดไขมันสะสมบริเวณสะโพกและต้นขา พร้อมเสริมสร้างกล้ามเนื้อช่วงบนเพื่อสร้างความสมดุล</li>\n\n\n\n<li>ความท้าทาย ไขมันบริเวณสะโพกและต้นขาค่อนข้างดื้อต่อการลด และอาจต้องใช้ความอดทนสูง</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">1.3 หุ่นทรงนาฬิกาทราย</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลักษณะเด่น สัดส่วนไหล่และสะโพกสมดุลกัน มีเอวคอดชัดเจน ดูมีส่วนเว้าส่วนโค้ง</li>\n\n\n\n<li>เป้าหมายการลดน้ำหนัก รักษาสัดส่วนที่สมดุลนี้ไว้ เน้นการกระชับสัดส่วนและรักษามวลกล้ามเนื้อ</li>\n\n\n\n<li>ความท้าทาย หากน้ำหนักเพิ่มขึ้น มักจะเพิ่มขึ้นทั่วร่างกาย ทำให้สูญเสียส่วนเว้าส่วนโค้งได้ง่าย</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">1.4 หุ่นทรงตรง / ทรงกระบอก</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลักษณะเด่น สัดส่วนไหล่ เอว และสะโพกใกล้เคียงกัน ไม่ค่อยมีส่วนเว้าส่วนโค้งมากนัก</li>\n\n\n\n<li>เป้าหมายการลดน้ำหนัก สร้างส่วนเว้าส่วนโค้งให้ดูมีมิติมากขึ้น เน้นการสร้างกล้ามเนื้อไหล่และสะโพก พร้อมลดไขมันบริเวณเอวเล็กน้อย</li>\n\n\n\n<li>ความท้าทาย อาจต้องใช้การสร้างกล้ามเนื้ออย่างสม่ำเสมอเพื่อสร้างสัดส่วนที่ต้องการ</li>\n</ul>\n\n\n\n<p>การรู้ว่าคุณมีรูปร่างแบบไหนไม่ได้หมายความว่าคุณจะต้องยึดติดกับมัน แต่เป็นการช่วยให้คุณวางแผนการลดน้ำหนักและสร้างหุ่นที่เหมาะสมกับโครงสร้างพื้นฐานของคุณได้ดีขึ้น</p>\n\n\n\n<h2 class=\"wp-block-heading\">2. หลักโภชนาการสำหรับหุ่นสวย กินอย่างไรให้ลงตัวกับรูปร่าง</h2>\n\n\n\n<p>ไม่ว่าคุณจะมีรูปร่างแบบใด หลักโภชนาการพื้นฐานยังคงเป็นหัวใจสำคัญของการลดน้ำหนักและสร้างหุ่นสวย นั่นคือ การสร้างภาวะขาดดุลพลังงาน (Calorie Deficit) คือ กินให้น้อยกว่าที่ร่างกายใช้ไป แต่ต้องกินให้เพียงพอต่อการดำรงชีวิตและรักษามวลกล้ามเนื้อ</p>\n\n\n\n<h3 class=\"wp-block-heading\">2.1 เน้นโปรตีนเป็นหลัก โปรตีนคือพระเอกในการสร้างหุ่นสวย เพราะช่วยในการ</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>รักษามวลกล้ามเนื้อ เมื่อลดน้ำหนัก สิ่งที่เราอยากลดคือไขมัน ไม่ใช่กล้ามเนื้อ การกินโปรตีนเพียงพอช่วยป้องกันการสลายกล้ามเนื้อมาใช้เป็นพลังงาน</li>\n\n\n\n<li>อิ่มนาน โปรตีนใช้เวลาย่อยนานกว่าคาร์โบไฮเดรตและไขมัน ทำให้คุณรู้สึกอิ่มนาน ลดความอยากอาหารและลดการกินจุบจิบ</li>\n\n\n\n<li>เพิ่มการเผาผลาญ ร่างกายใช้พลังงานในการย่อยโปรตีนมากกว่าสารอาหารอื่น (Thermic Effect of Food - TEF)</li>\n</ul>\n\n\n\n<p>แหล่งโปรตีนที่ดี เนื้อสัตว์ไม่ติดมัน, ปลา, ไข่, ผลิตภัณฑ์นมไขมันต่ำ, เต้าหู้, ถั่ว, ถั่วเลนทิล</p>\n\n\n\n<h3 class=\"wp-block-heading\">2.2 เลือกคาร์โบไฮเดรตเชิงซ้อน</h3>\n\n\n\n<p>คาร์โบไฮเดรตคือแหล่งพลังงานหลักของร่างกาย การงดคาร์โบไฮเดรตโดยสิ้นเชิงอาจทำให้ร่างกายอ่อนเพลีย ขาดสมาธิ และไม่มีแรงออกกำลังกาย</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ให้พลังงานคงที่ คาร์โบไฮเดรตเชิงซ้อน เช่น ข้าวกล้อง ขนมปังโฮลวีท ธัญพืชไม่ขัดสี จะถูกย่อยและดูดซึมอย่างช้าๆ ทำให้ระดับน้ำตาลในเลือดคงที่ ให้พลังงานต่อเนื่องและอิ่มนานกว่าคาร์โบไฮเดรตเชิงเดี่ยว (น้ำตาล, ขนมหวาน)</li>\n\n\n\n<li>ใยอาหารสูง ช่วยในการขับถ่าย ลดการดูดซึมไขมัน และช่วยให้อิ่ม</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.3 บริโภคไขมันดีอย่างพอประมาณ</h3>\n\n\n\n<p>ไขมันดีมีความจำเป็นต่อการทำงานของร่างกาย การดูดซึมวิตามินที่ละลายในไขมัน และการผลิตฮอร์โมน</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>แหล่งไขมันดี อะโวคาโด, น้ำมันมะกอก, ถั่วเปลือกแข็ง, เมล็ดพืช, ปลาแซลมอน (มีโอเมก้า 3)</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.4 ดื่มน้ำเปล่าให้เพียงพอ</h3>\n\n\n\n<p>น้ำเป็นส่วนสำคัญของกระบวนการเมตาบอลิซึม ช่วยให้ระบบเผาผลาญทำงานได้ดีขึ้น ช่วยให้อิ่มเร็วขึ้น และลดความอยากอาหารปลอมๆ</p>\n\n\n\n<h3 class=\"wp-block-heading\">2.5 วิตามินและแร่ธาตุจากผักและผลไม้</h3>\n\n\n\n<p>ผักและผลไม้เป็นแหล่งใยอาหาร วิตามิน และแร่ธาตุที่จำเป็นต่อการทำงานของร่างกายและสุขภาพโดยรวม ควรบริโภคให้หลากหลาย</p>\n\n\n\n<h2 class=\"wp-block-heading\">3. การออกกำลังกายเพื่อปั้นหุ่น ไม่ต้องหักโหม </h2>\n\n\n\n<p>แต่ต้องถูกจุดแม้ว่าหัวข้อจะเน้นการลดน้ำหนักแบบไม่ออกกำลังกาย แต่การออกกำลังกายเบาๆ หรือการเพิ่มกิจกรรมทางกายในชีวิตประจำวัน (Non-Exercise Activity Thermogenesis - NEAT) และการออกกำลังกายแบบเวทเทรนนิ่งเพื่อสร้างกล้ามเนื้อ ถือเป็นหัวใจสำคัญในการ \"ปั้นหุ่น\" และสร้างความแข็งแรงอย่างยั่งยืน การออกกำลังกายที่เหมาะสมกับรูปร่างจะช่วยเน้นการสร้างกล้ามเนื้อในจุดที่ต้องการและลดไขมันส่วนเกิน</p>\n\n\n\n<h3 class=\"wp-block-heading\">3.1 การออกกำลังกายตามรูปร่าง</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>หุ่นทรงแอปเปิ้ล<br>เน้น คาร์ดิโอที่ช่วยเผาผลาญไขมันโดยรวม เช่น เดินเร็ว วิ่ง ว่ายน้ำ ปั่นจักรยาน (เน้นความต่อเนื่อง) และเวทเทรนนิ่งที่เน้นกล้ามเนื้อหน้าท้องและแกนกลางลำตัวเพื่อความแข็งแรง (เช่น แพลงก์, ไซด์แพลงก์)\n<ul class=\"wp-block-list\">\n<li>เป้าหมาย ลดไขมันสะสมบริเวณกลางลำตัว</li>\n</ul>\n</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-fe028363 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักให้เหมาะกับรูปร่าง-.png ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักให้เหมาะกับรูปร่าง-.png 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักให้เหมาะกับรูปร่าง-.png 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักให้เหมาะกับรูปร่าง-.png\" alt=\"\" class=\"uag-image-107\" width=\"602\" height=\"376\" title=\"ลดน้ำหนักให้เหมาะกับรูปร่าง\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>หุ่นทรงลูกแพร์<br>\n<ul class=\"wp-block-list\">\n<li>เน้น เวทเทรนนิ่งช่วงบน เช่น ท่าเล่นไหล่ หลัง แขน เพื่อสร้างความสมดุลกับช่วงล่าง และคาร์ดิโอที่เน้นการใช้กล้ามเนื้อขาและสะโพก แต่ไม่เน้นสร้างมวลมากเกินไป เช่น เดินเร็วบนลู่วิ่งชันๆ, ปั่นจักรยานแบบเบาๆ</li>\n\n\n\n<li>เป้าหมาย ลดไขมันสะโพก/ต้นขา และสร้างความสมดุลช่วงบน</li>\n</ul>\n</li>\n\n\n\n<li>หุ่นทรงนาฬิกาทราย<br>\n<ul class=\"wp-block-list\">\n<li>เน้น การออกกำลังกายที่รักษาความสมดุลของร่างกายทั้งหมด ทั้งคาร์ดิโอและเวทเทรนนิ่งแบบ Full Body เพื่อกระชับสัดส่วน รักษารูปร่างเดิม และเพิ่มความแข็งแรงโดยรวม</li>\n\n\n\n<li>เป้าหมาย รักษาและกระชับสัดส่วนที่สวยงามอยู่แล้ว</li>\n</ul>\n</li>\n\n\n\n<li>หุ่นทรงตรง / ทรงกระบอก<br>\n<ul class=\"wp-block-list\">\n<li>เน้น เวทเทรนนิ่งที่ช่วยสร้างความโค้งเว้า เช่น ท่าเล่นไหล่ให้กว้างขึ้น ท่าเล่นสะโพก/ก้นให้ผายขึ้นและการออกกำลังกายที่เน้นแกนกลางลำตัวเพื่อสร้างความคมชัดของเอว</li>\n\n\n\n<li>เป้าหมาย สร้างส่วนเว้าส่วนโค้งให้รูปร่างดูมีมิติมากขึ้น</li>\n</ul>\n</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">3.2 เพิ่มกิจกรรมทางกายในชีวิตประจำวัน (NEAT) ไม่ต้องเข้ายิมก็เบิร์นแคลอรี่ได้!</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เดินให้มากขึ้น เดินขึ้นบันไดแทนลิฟต์ จอดรถไกลขึ้น เดินไปซื้อของใกล้บ้าน</li>\n\n\n\n<li>ทำงานบ้าน กวาดบ้าน ถูบ้าน จัดสวน เป็นการออกกำลังกายที่ใช้พลังงาน</li>\n\n\n\n<li>ยืดเหยียดร่างกาย ทำงานหน้าคอมนานๆ ควรลุกขึ้นมายืดเส้นยืดสาย</li>\n\n\n\n<li>เต้นรำ เปิดเพลงโปรดแล้วเต้นให้สนุก เป็นการออกกำลังกายแบบคาร์ดิโอที่ดี</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\">4. พลังของจิตวิทยา ปรับมายด์เซ็ต สู่ความสำเร็จที่ยั่งยืน</h2>\n\n\n\n<p>การลดน้ำหนักไม่ใช่แค่เรื่องอาหารและการออกกำลังกาย แต่เป็นเรื่องของจิตใจและพฤติกรรม หากจิตใจไม่พร้อม การลดน้ำหนักก็จะไม่ยั่งยืน</p>\n\n\n\n<h3 class=\"wp-block-heading\">4.1 กินอย่างมีสติ (Mindful Eating)</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ฟังร่างกาย กินเมื่อหิว หยุดเมื่ออิ่ม ไม่ใช่กินตามอารมณ์หรือสิ่งกระตุ้น</li>\n\n\n\n<li>ชะลอการกิน เคี้ยวให้ละเอียด ลิ้มรสชาติอาหารแต่ละคำ เพื่อให้ร่างกายมีเวลาส่งสัญญาณอิ่มไปถึงสมอง</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">4.2 กำหนดเป้าหมายที่สมจริงและฉลองความสำเร็จเล็กๆ</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เป้าหมายเชิงพฤติกรรม แทนที่จะโฟกัสแค่ตัวเลขบนตาชั่ง ให้ตั้งเป้าหมายที่ทำได้จริง เช่น \"จะกินผักทุกมื้อ\" \"จะดื่มน้ำเปล่า 2 ลิตร\"</li>\n\n\n\n<li>ให้รางวัลตัวเอง เมื่อทำเป้าหมายเล็กๆ ได้สำเร็จ ให้รางวัลที่ไม่ใช่อาหาร เช่น ซื้อเสื้อผ้าใหม่ นวดผ่อนคลาย ดูหนัง</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">4.3 จัดการความเครียด</h3>\n\n\n\n<p>ความเครียดทำให้ร่างกายหลั่งฮอร์โมนคอร์ติซอล ซึ่งส่งผลต่อการสะสมไขมัน โดยเฉพาะบริเวณหน้าท้อง และทำให้เกิดความอยากอาหาร การจัดการความเครียดด้วยการพักผ่อน ทำกิจกรรมที่ชอบ หรือฝึกการหายใจ เป็นสิ่งสำคัญ</p>\n\n\n\n<h3 class=\"wp-block-heading\">4.4 นอนหลับให้เพียงพอ</h3>\n\n\n\n<p>การนอนหลับที่มีคุณภาพ (7-9 ชั่วโมงต่อคืน) ช่วยปรับสมดุลฮอร์โมนที่ควบคุมความอยากอาหารและพลังงาน (Leptin และ Ghrelin) ทำให้ร่างกายมีพลังงานเพียงพอและลดความอยากอาหารที่ไม่จำเป็น</p>\n\n\n\n<h3 class=\"wp-block-heading\">4.5 สร้างสภาพแวดล้อมที่เอื้อต่อการลดน้ำหนัก</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กำจัดสิ่งยั่วยวน เคลียร์ตู้เย็นและตู้กับข้าวจากอาหารขยะ</li>\n\n\n\n<li>เติมเต็มด้วยอาหารสุขภาพ เตรียมผัก ผลไม้ โปรตีนพร้อมกินไว้เสมอ</li>\n\n\n\n<li>ใช้จานขนาดเล็ก ช่วยควบคุมปริมาณอาหารโดยไม่รู้สึกว่าอด</li>\n</ul>\n\n\n\n<p>การทำหุ่นสวยและลดน้ำหนักให้เหมาะกับรูปร่างของคุณเป็นเรื่องที่ทำได้จริง หากคุณเข้าใจหลักการที่ถูกต้องและนำมาปรับใช้กับตนเอง การรู้จักรูปร่างของตัวเอง การเลือกรับประทานอาหารที่เหมาะสม การออกกำลังกายที่ถูกจุด (แม้จะไม่ต้องหักโหม) และที่สำคัญที่สุดคือการใช้หลักจิตวิทยาเข้ามาช่วยปรับเปลี่ยนพฤติกรรมและความคิด จะช่วยให้คุณสามารถลดน้ำหนักได้อย่างยั่งยืน สร้างหุ่นในฝันที่สมดุล แข็งแรง และเต็มไปด้วยความมั่นใจจากภายในสู่ภายนอก ขอให้คุณมีความสุขกับการเดินทางสู่เวอร์ชั่นที่ดีที่สุดของตัวเอง</p>\n','ทำหุ่นสวยยังไง? ลดน้ำหนักให้เหมาะกับรูปร่าง สร้างความมั่นใจจากภายในสู่ภายนอก','','publish','open','open','','how-to-beautiful-figure-lose-weight-suit-body-shape','','','2025-06-13 04:22:31','2025-06-13 04:22:31','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=104',0,'post','',0),(105,2,'2025-06-11 09:46:57','2025-06-11 09:46:57','','ทำหุ่นสวยยังไง','','inherit','open','closed','','%e0%b8%97%e0%b8%b3%e0%b8%ab%e0%b8%b8%e0%b9%88%e0%b8%99%e0%b8%aa%e0%b8%a7%e0%b8%a2%e0%b8%a2%e0%b8%b1%e0%b8%87%e0%b9%84%e0%b8%87','','','2025-06-11 09:47:04','2025-06-11 09:47:04','',104,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ทำหุ่นสวยยังไง.png',0,'attachment','image/png',0),(106,2,'2025-06-07 09:49:31','2025-06-07 09:49:31','\n<p>รวมวิธีลดน้ำหนัก โดยไม่ต้องออกกำลังกาย ลดได้จริง ไม่ชอบออกกำลังกาย = อดผอม? ไม่จริงเสมอไป หลายคนติดว่าอยากหุ่นดีต้องเข้าฟิตเนส วิ่งทุกเช้า เต้นทุกเย็น แต่ความจริงแล้ว<strong> “น้ำหนักลด”</strong> ได้ตั้งแต่เริ่มปรับพฤติกรรมการกิน การนอน และการใช้ชีวิตประจำวัน ซึ่งเป็นจุดเริ่มต้นที่ง่ายที่สุด และทำได้ทันที ไม่ต้องใส่ชุดออกกำลังกาย ไม่ต้องมีดัมเบล ขอแค่ใจพร้อมเปลี่ยนนิด ๆ น้ำหนักก็ลดได้</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-c48be284 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เปลี่ยนวิธีกิน-เริ่มต้นลดได้โดยไม่ต้องเหนื่อย-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เปลี่ยนวิธีกิน-เริ่มต้นลดได้โดยไม่ต้องเหนื่อย.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เปลี่ยนวิธีกิน-เริ่มต้นลดได้โดยไม่ต้องเหนื่อย.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เปลี่ยนวิธีกิน-เริ่มต้นลดได้โดยไม่ต้องเหนื่อย-1024x576.jpg\" alt=\"เปลี่ยนวิธีกิน เริ่มต้นลดได้โดยไม่ต้องเหนื่อย\" class=\"uag-image-120\" width=\"1024\" height=\"576\" title=\"เปลี่ยนวิธีกิน เริ่มต้นลดได้โดยไม่ต้องเหนื่อย\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เปลี่ยนวิธีกิน&nbsp; เริ่มต้นลดได้โดยไม่ต้องเหนื่อย</strong></h2>\n\n\n\n<p>วิธีที่เวิร์กที่สุดคือ <strong>“เปลี่ยนการกิน”</strong> แบบไม่ต้องอด และไม่ต้องคลีนจัด ๆ ให้ทรมาน เพราะการเลือกกินให้ถูก ทำให้ร่างกายลดพลังงานส่วนเกินไปได้มาก โดยเฉพาะถ้าเริ่มจากสิ่งง่าย ๆ แบบนี้</p>\n\n\n\n<p><strong>1. เคี้ยวช้า ๆ ให้สมองรับรู้ความอิ่ม</strong><strong><br></strong>การกินเร็วทำให้เผลอกินเยอะเกินโดยไม่รู้ตัว แต่การเคี้ยวช้า จะช่วยให้สมองรับสัญญาณอิ่ม และหยุดกินได้ทันเวลาโดยไม่ต้องหักดิบ</p>\n\n\n\n<p><strong>2. ใช้จานใบเล็ก แค่เปลี่ยนภาชนะก็ช่วยได้</strong><strong><br></strong>วิจัยหลายชิ้นพบว่า เมื่อเราใช้จานขนาดเล็ก จะช่วยลดปริมาณอาหารโดยอัตโนมัติ เพราะสมองรู้สึกว่า <strong>“กินหมดแล้ว”</strong> และพอใจกับสิ่งที่เห็น</p>\n\n\n\n<p><strong>3. เน้นอาหารโปรตีนสูง อิ่มนาน ไม่กินจุกจิก</strong><strong><br></strong>เช่น ไข่ต้ม อกไก่ ถั่ว เต้าหู้ หรือเนื้อไม่ติดมัน จะช่วยให้อิ่มนานขึ้น ลดการอยากของหวานหรือขนมระหว่างวันได้ดีมาก</p>\n\n\n\n<p><strong>4. งดน้ำตาลแฝงในเครื่องดื่ม</strong><strong><br></strong>ไม่ต้องถึงขั้นเลิกของหวานทันที แค่เริ่มจากเปลี่ยนกาแฟเย็นเป็นกาแฟดำ หรือเปลี่ยนน้ำอัดลมเป็นน้ำเปล่า ก็ลดแคลอรีลงวันละหลายร้อย</p>\n\n\n\n<p><strong>5. ไม่กินเพลินหน้าจอ<br></strong> การกินไปดูซีรีส์ไป หรือเลื่อนมือถือไป ทำให้เราไม่รู้ตัวว่ากินไปมากแค่ไหน ลองฝึกกินแบบมีสติ แยกเวลาชัดเจน ก็ช่วยให้ควบคุมปริมาณได้ดีขึ้น</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-98b87cfb wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เปลี่ยนนิสัยบางอย่าง-ก็เผาผลาญได้มากขึ้น-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เปลี่ยนนิสัยบางอย่าง-ก็เผาผลาญได้มากขึ้น.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เปลี่ยนนิสัยบางอย่าง-ก็เผาผลาญได้มากขึ้น.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เปลี่ยนนิสัยบางอย่าง-ก็เผาผลาญได้มากขึ้น-1024x576.jpg\" alt=\"เปลี่ยนนิสัยบางอย่าง ก็เผาผลาญได้มากขึ้น\" class=\"uag-image-119\" width=\"1024\" height=\"576\" title=\"เปลี่ยนนิสัยบางอย่าง ก็เผาผลาญได้มากขึ้น\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เปลี่ยนนิสัยบางอย่าง ก็เผาผลาญได้มากขึ้น</strong></h2>\n\n\n\n<p>ใครที่ไม่ชอบออกกำลังกายแบบจริงจัง ยังมีอีกหลายพฤติกรรมที่ช่วยให้ร่างกาย <strong>“เผาผลาญเพิ่ม”</strong> ได้&nbsp;</p>\n\n\n\n<p><strong>1. ยืนนานขึ้น เดินมากขึ้น</strong><strong><br></strong>ยืนขณะทำงาน เดินระหว่างโทรศัพท์ หรือเดินเล่นระหว่างพักเบรกสั้น ๆ ก็เป็นวิธีเผาผลาญที่ไม่เหนื่อย ไม่ฝืน แถมยังดีต่อสมองและระบบไหลเวียนเลือดด้วย</p>\n\n\n\n<p><strong>2. ทำงานบ้านบ้างก็ดีต่อหุ่น</strong><strong><br></strong>ไม่ต้องจัดใหญ่ ล้างจาน ปัดฝุ่น หรือแค่กวาดพื้นเบา ๆ ก็ช่วยให้ร่างกายขยับมากขึ้นกว่าการนั่งเฉย ๆ ทั้งวัน</p>\n\n\n\n<p><strong>3. หลีกเลี่ยงการนั่งนานเกิน 1 ชั่วโมง</strong><strong><br></strong>ถ้าเป็นไปได้ ลุกยืดเส้นทุก ๆ 30-60 นาที ไม่เพียงช่วยให้เผาผลาญดีขึ้น แต่ยังลดปัญหาปวดหลังจากนั่งนาน ๆ ได้</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>นอนให้ดี ก็ช่วยผอมได้</strong></h2>\n\n\n\n<p><strong>“การนอน”</strong> มีผลมากต่อฮอร์โมนที่ควบคุมความหิว ถ้านอนพอ ร่างกายจะไม่หิวเกินความจำเป็น</p>\n\n\n\n<p><strong>1. นอนให้ได้ 7–8 ชั่วโมงต่อคืน</strong><strong><br></strong>ร่างกายจะหลั่งฮอร์โมนอิ่ม (leptin) ได้ดี และลดฮอร์โมนหิว (ghrelin) ลง ทำให้เราไม่รู้สึกอยากกินตลอดเวลา</p>\n\n\n\n<p><strong>2. จัดสภาพแวดล้อมการนอนให้สงบ</strong><strong><br></strong>ห้องมืด อุณหภูมิพอดี ปิดหน้าจอมือถือก่อนนอนสัก 30 นาที จะช่วยให้ร่างกายเข้าสู่โหมดพักฟื้นแบบมีประสิทธิภาพ และช่วยควบคุมน้ำหนักได้ดีขึ้น</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-f414f984 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ใช้จิตวิทยาเบา-ๆ-ช่วยให้ไม่หลุดง่าย-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ใช้จิตวิทยาเบา-ๆ-ช่วยให้ไม่หลุดง่าย.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ใช้จิตวิทยาเบา-ๆ-ช่วยให้ไม่หลุดง่าย.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ใช้จิตวิทยาเบา-ๆ-ช่วยให้ไม่หลุดง่าย-1024x576.jpg\" alt=\"ใช้จิตวิทยาเบา ๆ ช่วยให้ไม่หลุดง่าย\" class=\"uag-image-118\" width=\"1024\" height=\"576\" title=\"ใช้จิตวิทยาเบา ๆ ช่วยให้ไม่หลุดง่าย\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ใช้จิตวิทยาเบา ๆ ช่วยให้ไม่หลุดง่าย</strong></h2>\n\n\n\n<p>ไม่ใช่ทุกวันจะเป๊ะได้เสมอ การมีแผนรับมือทางใจไว้บ้าง จะช่วยให้เราลดน้ำหนักได้ต่อเนื่อง โดยไม่ท้อกลางทาง</p>\n\n\n\n<p><strong>1. วางของกินล่อตาให้ไกลตัว</strong><strong><br></strong>ของที่เห็นบ่อย ๆ จะยิ่งทำให้เราหยิบง่ายขึ้น เช่น ขนมวางโต๊ะ กินไปเรื่อยแบบไม่รู้ตัว ลองเปลี่ยนเป็นผลไม้ หรือของที่ต้องใช้เวลาปอกหั่น จะช่วยให้เราหยุดคิดก่อนหยิบมากขึ้น</p>\n\n\n\n<p><strong>2. ให้รางวัลตัวเองในรูปแบบอื่น</strong><strong><br></strong>บางคนใช้ของหวานเป็นรางวัล แต่จริง ๆ แล้วการซื้อของเล็ก ๆ หรือให้เวลากับตัวเอง ก็ทำให้รู้สึกดีไม่แพ้กัน แถมไม่ต้องพะวงว่าน้ำหนักจะขึ้น</p>\n\n\n\n<p><strong>“ความสม่ำเสมอสำคัญกว่าความเพอร์เฟกต์” </strong>อย่างต่อเนื่อง ก็พาไปสู่ผลลัพธ์ที่ดีได้เหมือนกัน และถ้ารู้สึกว่าเคยพยายามหลายครั้งแล้วล้มเหลว ลองเริ่มใหม่จากวิธีที่ง่ายที่สุดก่อน เช่น ดื่มน้ำให้พอในวันนี้, ไม่เติมน้ำตาลในกาแฟ หรือเดินให้ได้อีกนิดในบ้าน เท่านี้ก็ถือว่าเริ่มต้นแล้วค่ะ</p>\n','รวมวิธีลดน้ำหนัก โดยไม่ต้องออกกำลังกาย ลดได้จริง','','publish','open','open','','weight-loss-no-exercise-real-tips','','','2025-06-13 04:09:59','2025-06-13 04:09:59','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=106',0,'post','',0),(107,2,'2025-06-11 09:51:06','2025-06-11 09:51:06','','ลดน้ำหนักให้เหมาะกับรูปร่าง','','inherit','open','closed','','%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81%e0%b9%83%e0%b8%ab%e0%b9%89%e0%b9%80%e0%b8%ab%e0%b8%a1%e0%b8%b2%e0%b8%b0%e0%b8%81%e0%b8%b1%e0%b8%9a%e0%b8%a3%e0%b8%b9','','','2025-06-11 09:51:06','2025-06-11 09:51:06','',104,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักให้เหมาะกับรูปร่าง-.png',0,'attachment','image/png',0),(108,2,'2025-06-11 09:51:17','2025-06-11 09:51:17','','ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน','','inherit','open','closed','','%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b9%8d%e0%b8%b2%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81-%e0%b9%84%e0%b8%a1%e0%b9%88%e0%b8%ad%e0%b8%ad%e0%b8%81%e0%b8%81%e0%b9%8d%e0%b8%b2%e0%b8%a5%e0%b8%b1%e0%b8%87','','','2025-06-11 09:51:17','2025-06-11 09:51:17','',106,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน.png',0,'attachment','image/png',0),(109,2,'2025-06-11 09:51:20','2025-06-11 09:51:20','','ทำหุ่นสวย','','inherit','open','closed','','%e0%b8%97%e0%b8%b3%e0%b8%ab%e0%b8%b8%e0%b9%88%e0%b8%99%e0%b8%aa%e0%b8%a7%e0%b8%a2','','','2025-06-11 09:51:20','2025-06-11 09:51:20','',104,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ทำหุ่นสวย.png',0,'attachment','image/png',0),(110,2,'2025-06-11 09:51:47','2025-06-11 09:51:47','','เปลี่ยนวิธีกิน เริ่มต้นลดได้โดยไม่ต้องเหนื่อย','','inherit','open','closed','','%e0%b9%80%e0%b8%9b%e0%b8%a5%e0%b8%b5%e0%b9%88%e0%b8%a2%e0%b8%99%e0%b8%a7%e0%b8%b4%e0%b8%98%e0%b8%b5%e0%b8%81%e0%b8%b4%e0%b8%99-%e0%b9%80%e0%b8%a3%e0%b8%b4%e0%b9%88%e0%b8%a1%e0%b8%95%e0%b9%89%e0%b8%99','','','2025-06-11 09:51:47','2025-06-11 09:51:47','',106,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เปลี่ยนวิธีกิน-เริ่มต้นลดได้โดยไม่ต้องเหนื่อย.png',0,'attachment','image/png',0),(111,2,'2025-06-11 09:51:51','2025-06-11 09:51:51','\n<p>ความงามไม่ได้จำกัดอยู่แค่ \"ความผอม\" อีกต่อไป การมีหุ่นสวยไม่ได้หมายถึงการมีน้ำหนักน้อยที่สุด แต่คือการมีสัดส่วนที่สมดุล แข็งแรง และที่สำคัญที่สุดคือ เหมาะสมกับรูปร่างเฉพาะของคุณ การลดน้ำหนักแบบเหมารวมอาจทำให้คุณผิดหวัง หรือได้ผลลัพธ์ที่ไม่ตรงใจ วันนี้เราจะมาเจาะลึกถึงวิธีการทำหุ่นสวยและลดน้ำหนักให้เหมาะกับรูปร่างแต่ละแบบ พร้อมเคล็ดลับทางจิตวิทยาและโภชนาการที่ถูกต้อง</p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ทำหุ่นสวย.png\" alt=\"\" class=\"wp-image-109\"/></figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>รู้จักและเข้าใจรูปร่างของตัวเอง<br><br>ก่อนจะเริ่มต้นแผนการลดน้ำหนัก การรู้จักและเข้าใจรูปร่างของตัวเองเป็นสิ่งสำคัญที่สุด เพราะแต่ละคนมีโครงสร้างกระดูก การกระจายตัวของไขมัน และการสะสมกล้ามเนื้อที่แตกต่างกัน การพยายามเปลี่ยนแปลงรูปร่างให้เหมือนคนอื่นอาจนำไปสู่ความผิดหวังและท้อแท้ได้ มาดูกันว่ารูปร่างพื้นฐานของผู้หญิงมีแบบใดบ้าง และคุณจัดอยู่ในประเภทไหน</li>\n</ol>\n\n\n\n<p>1.1 หุ่นทรงแอปเปิ้ล </p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลักษณะเด่น ช่วงบนใหญ่กว่าช่วงล่าง มีไขมันสะสมบริเวณหน้าท้อง เอวไม่คอดชัดเจน แขนขาเล็กเรียว</li>\n\n\n\n<li>เป้าหมายการลดน้ำหนัก เน้นการลดไขมันหน้าท้อง และสร้างความสมดุลให้ช่วงล่างดูมีมิติมากขึ้น</li>\n\n\n\n<li>ความท้าทาย การลดไขมันหน้าท้องเป็นเรื่องยากกว่าไขมันส่วนอื่น และมีความเสี่ยงต่อโรคเมตาบอลิกสูงกว่ารูปร่างอื่น</li>\n</ul>\n\n\n\n<p>1.2 หุ่นทรงลูกแพร์</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลักษณะเด่น ช่วงล่างใหญ่กว่าช่วงบน มีสะโพก ก้น และต้นขาใหญ่ เอวเล็กคอด แขนไหล่เล็ก</li>\n\n\n\n<li>เป้าหมายการลดน้ำหนัก เน้นการลดไขมันสะสมบริเวณสะโพกและต้นขา พร้อมเสริมสร้างกล้ามเนื้อช่วงบนเพื่อสร้างความสมดุล</li>\n\n\n\n<li>ความท้าทาย ไขมันบริเวณสะโพกและต้นขาค่อนข้างดื้อต่อการลด และอาจต้องใช้ความอดทนสูง</li>\n</ul>\n\n\n\n<p>1.3 หุ่นทรงนาฬิกาทราย</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลักษณะเด่น สัดส่วนไหล่และสะโพกสมดุลกัน มีเอวคอดชัดเจน ดูมีส่วนเว้าส่วนโค้ง</li>\n\n\n\n<li>เป้าหมายการลดน้ำหนัก รักษาสัดส่วนที่สมดุลนี้ไว้ เน้นการกระชับสัดส่วนและรักษามวลกล้ามเนื้อ</li>\n\n\n\n<li>ความท้าทาย หากน้ำหนักเพิ่มขึ้น มักจะเพิ่มขึ้นทั่วร่างกาย ทำให้สูญเสียส่วนเว้าส่วนโค้งได้ง่าย</li>\n</ul>\n\n\n\n<p>1.4 หุ่นทรงตรง / ทรงกระบอก</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลักษณะเด่น สัดส่วนไหล่ เอว และสะโพกใกล้เคียงกัน ไม่ค่อยมีส่วนเว้าส่วนโค้งมากนัก</li>\n\n\n\n<li>เป้าหมายการลดน้ำหนัก สร้างส่วนเว้าส่วนโค้งให้ดูมีมิติมากขึ้น เน้นการสร้างกล้ามเนื้อไหล่และสะโพก พร้อมลดไขมันบริเวณเอวเล็กน้อย</li>\n\n\n\n<li>ความท้าทาย อาจต้องใช้การสร้างกล้ามเนื้ออย่างสม่ำเสมอเพื่อสร้างสัดส่วนที่ต้องการ</li>\n</ul>\n\n\n\n<p>การรู้ว่าคุณมีรูปร่างแบบไหนไม่ได้หมายความว่าคุณจะต้องยึดติดกับมัน แต่เป็นการช่วยให้คุณวางแผนการลดน้ำหนักและสร้างหุ่นที่เหมาะสมกับโครงสร้างพื้นฐานของคุณได้ดีขึ้น</p>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>หลักโภชนาการสำหรับหุ่นสวย กินอย่างไรให้ลงตัวกับรูปร่าง</li>\n</ol>\n\n\n\n<p>ไม่ว่าคุณจะมีรูปร่างแบบใด หลักโภชนาการพื้นฐานยังคงเป็นหัวใจสำคัญของการลดน้ำหนักและสร้างหุ่นสวย นั่นคือ การสร้างภาวะขาดดุลพลังงาน (Calorie Deficit) คือ กินให้น้อยกว่าที่ร่างกายใช้ไป แต่ต้องกินให้เพียงพอต่อการดำรงชีวิตและรักษามวลกล้ามเนื้อ</p>\n\n\n\n<p>2.1 เน้นโปรตีนเป็นหลัก</p>\n\n\n\n<p>โปรตีนคือพระเอกในการสร้างหุ่นสวย เพราะช่วยในการ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>รักษามวลกล้ามเนื้อ เมื่อลดน้ำหนัก สิ่งที่เราอยากลดคือไขมัน ไม่ใช่กล้ามเนื้อ การกินโปรตีนเพียงพอช่วยป้องกันการสลายกล้ามเนื้อมาใช้เป็นพลังงาน</li>\n\n\n\n<li>อิ่มนาน โปรตีนใช้เวลาย่อยนานกว่าคาร์โบไฮเดรตและไขมัน ทำให้คุณรู้สึกอิ่มนาน ลดความอยากอาหารและลดการกินจุบจิบ</li>\n\n\n\n<li>เพิ่มการเผาผลาญ ร่างกายใช้พลังงานในการย่อยโปรตีนมากกว่าสารอาหารอื่น (Thermic Effect of Food - TEF)</li>\n</ul>\n\n\n\n<p>แหล่งโปรตีนที่ดี เนื้อสัตว์ไม่ติดมัน, ปลา, ไข่, ผลิตภัณฑ์นมไขมันต่ำ, เต้าหู้, ถั่ว, ถั่วเลนทิล</p>\n\n\n\n<p>2.2 เลือกคาร์โบไฮเดรตเชิงซ้อน คาร์โบไฮเดรตคือแหล่งพลังงานหลักของร่างกาย การงดคาร์โบไฮเดรตโดยสิ้นเชิงอาจทำให้ร่างกายอ่อนเพลีย ขาดสมาธิ และไม่มีแรงออกกำลังกาย</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ให้พลังงานคงที่ คาร์โบไฮเดรตเชิงซ้อน เช่น ข้าวกล้อง ขนมปังโฮลวีท ธัญพืชไม่ขัดสี จะถูกย่อยและดูดซึมอย่างช้าๆ ทำให้ระดับน้ำตาลในเลือดคงที่ ให้พลังงานต่อเนื่องและอิ่มนานกว่าคาร์โบไฮเดรตเชิงเดี่ยว (น้ำตาล, ขนมหวาน)</li>\n\n\n\n<li>ใยอาหารสูง ช่วยในการขับถ่าย ลดการดูดซึมไขมัน และช่วยให้อิ่ม</li>\n</ul>\n\n\n\n<p>2.3 บริโภคไขมันดีอย่างพอประมาณ ไขมันดีมีความจำเป็นต่อการทำงานของร่างกาย การดูดซึมวิตามินที่ละลายในไขมัน และการผลิตฮอร์โมน</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>แหล่งไขมันดี อะโวคาโด, น้ำมันมะกอก, ถั่วเปลือกแข็ง, เมล็ดพืช, ปลาแซลมอน (มีโอเมก้า 3)</li>\n</ul>\n\n\n\n<p>2.4 ดื่มน้ำเปล่าให้เพียงพอ น้ำเป็นส่วนสำคัญของกระบวนการเมตาบอลิซึม ช่วยให้ระบบเผาผลาญทำงานได้ดีขึ้น ช่วยให้อิ่มเร็วขึ้น และลดความอยากอาหารปลอมๆ</p>\n\n\n\n<p>2.5 วิตามินและแร่ธาตุจากผักและผลไม้ ผักและผลไม้เป็นแหล่งใยอาหาร วิตามิน และแร่ธาตุที่จำเป็นต่อการทำงานของร่างกายและสุขภาพโดยรวม ควรบริโภคให้หลากหลาย</p>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>การออกกำลังกายเพื่อปั้นหุ่น ไม่ต้องหักโหม </li>\n</ol>\n\n\n\n<p>แต่ต้องถูกจุดแม้ว่าหัวข้อจะเน้นการลดน้ำหนักแบบไม่ออกกำลังกาย แต่การออกกำลังกายเบาๆ หรือการเพิ่มกิจกรรมทางกายในชีวิตประจำวัน (Non-Exercise Activity Thermogenesis - NEAT) และการออกกำลังกายแบบเวทเทรนนิ่งเพื่อสร้างกล้ามเนื้อ ถือเป็นหัวใจสำคัญในการ \"ปั้นหุ่น\" และสร้างความแข็งแรงอย่างยั่งยืน การออกกำลังกายที่เหมาะสมกับรูปร่างจะช่วยเน้นการสร้างกล้ามเนื้อในจุดที่ต้องการและลดไขมันส่วนเกิน</p>\n\n\n\n<p>3.1 การออกกำลังกายตามรูปร่าง</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>หุ่นทรงแอปเปิ้ล<br>เน้น คาร์ดิโอที่ช่วยเผาผลาญไขมันโดยรวม เช่น เดินเร็ว วิ่ง ว่ายน้ำ ปั่นจักรยาน (เน้นความต่อเนื่อง) และเวทเทรนนิ่งที่เน้นกล้ามเนื้อหน้าท้องและแกนกลางลำตัวเพื่อความแข็งแรง (เช่น แพลงก์, ไซด์แพลงก์)\n<ul class=\"wp-block-list\">\n<li>เป้าหมาย ลดไขมันสะสมบริเวณกลางลำตัว</li>\n</ul>\n</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-fe028363 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักให้เหมาะกับรูปร่าง-.png ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักให้เหมาะกับรูปร่าง-.png 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักให้เหมาะกับรูปร่าง-.png 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักให้เหมาะกับรูปร่าง-.png\" alt=\"\" class=\"uag-image-107\" width=\"602\" height=\"376\" title=\"ลดน้ำหนักให้เหมาะกับรูปร่าง\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>หุ่นทรงลูกแพร์<br>\n<ul class=\"wp-block-list\">\n<li>เน้น เวทเทรนนิ่งช่วงบน เช่น ท่าเล่นไหล่ หลัง แขน เพื่อสร้างความสมดุลกับช่วงล่าง และคาร์ดิโอที่เน้นการใช้กล้ามเนื้อขาและสะโพก แต่ไม่เน้นสร้างมวลมากเกินไป เช่น เดินเร็วบนลู่วิ่งชันๆ, ปั่นจักรยานแบบเบาๆ</li>\n\n\n\n<li>เป้าหมาย ลดไขมันสะโพก/ต้นขา และสร้างความสมดุลช่วงบน</li>\n</ul>\n</li>\n\n\n\n<li>หุ่นทรงนาฬิกาทราย<br>\n<ul class=\"wp-block-list\">\n<li>เน้น การออกกำลังกายที่รักษาความสมดุลของร่างกายทั้งหมด ทั้งคาร์ดิโอและเวทเทรนนิ่งแบบ Full Body เพื่อกระชับสัดส่วน รักษารูปร่างเดิม และเพิ่มความแข็งแรงโดยรวม</li>\n\n\n\n<li>เป้าหมาย รักษาและกระชับสัดส่วนที่สวยงามอยู่แล้ว</li>\n</ul>\n</li>\n\n\n\n<li>หุ่นทรงตรง / ทรงกระบอก<br>\n<ul class=\"wp-block-list\">\n<li>เน้น เวทเทรนนิ่งที่ช่วยสร้างความโค้งเว้า เช่น ท่าเล่นไหล่ให้กว้างขึ้น ท่าเล่นสะโพก/ก้นให้ผายขึ้นและการออกกำลังกายที่เน้นแกนกลางลำตัวเพื่อสร้างความคมชัดของเอว</li>\n\n\n\n<li>เป้าหมาย สร้างส่วนเว้าส่วนโค้งให้รูปร่างดูมีมิติมากขึ้น</li>\n</ul>\n</li>\n</ul>\n\n\n\n<p>3.2 เพิ่มกิจกรรมทางกายในชีวิตประจำวัน (NEAT) ไม่ต้องเข้ายิมก็เบิร์นแคลอรี่ได้!</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เดินให้มากขึ้น เดินขึ้นบันไดแทนลิฟต์ จอดรถไกลขึ้น เดินไปซื้อของใกล้บ้าน</li>\n\n\n\n<li>ทำงานบ้าน กวาดบ้าน ถูบ้าน จัดสวน เป็นการออกกำลังกายที่ใช้พลังงาน</li>\n\n\n\n<li>ยืดเหยียดร่างกาย ทำงานหน้าคอมนานๆ ควรลุกขึ้นมายืดเส้นยืดสาย</li>\n\n\n\n<li>เต้นรำ เปิดเพลงโปรดแล้วเต้นให้สนุก เป็นการออกกำลังกายแบบคาร์ดิโอที่ดี</li>\n</ul>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>พลังของจิตวิทยา ปรับมายด์เซ็ต สู่ความสำเร็จที่ยั่งยืน</li>\n</ol>\n\n\n\n<p>การลดน้ำหนักไม่ใช่แค่เรื่องอาหารและการออกกำลังกาย แต่เป็นเรื่องของจิตใจและพฤติกรรม หากจิตใจไม่พร้อม การลดน้ำหนักก็จะไม่ยั่งยืน</p>\n\n\n\n<p>4.1 กินอย่างมีสติ (Mindful Eating)</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ฟังร่างกาย กินเมื่อหิว หยุดเมื่ออิ่ม ไม่ใช่กินตามอารมณ์หรือสิ่งกระตุ้น</li>\n\n\n\n<li>ชะลอการกิน เคี้ยวให้ละเอียด ลิ้มรสชาติอาหารแต่ละคำ เพื่อให้ร่างกายมีเวลาส่งสัญญาณอิ่มไปถึงสมอง</li>\n</ul>\n\n\n\n<p>4.2 กำหนดเป้าหมายที่สมจริงและฉลองความสำเร็จเล็กๆ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เป้าหมายเชิงพฤติกรรม แทนที่จะโฟกัสแค่ตัวเลขบนตาชั่ง ให้ตั้งเป้าหมายที่ทำได้จริง เช่น \"จะกินผักทุกมื้อ\" \"จะดื่มน้ำเปล่า 2 ลิตร\"</li>\n\n\n\n<li>ให้รางวัลตัวเอง เมื่อทำเป้าหมายเล็กๆ ได้สำเร็จ ให้รางวัลที่ไม่ใช่อาหาร เช่น ซื้อเสื้อผ้าใหม่ นวดผ่อนคลาย ดูหนัง</li>\n</ul>\n\n\n\n<p>4.3 จัดการความเครียด</p>\n\n\n\n<p>ความเครียดทำให้ร่างกายหลั่งฮอร์โมนคอร์ติซอล ซึ่งส่งผลต่อการสะสมไขมัน โดยเฉพาะบริเวณหน้าท้อง และทำให้เกิดความอยากอาหาร การจัดการความเครียดด้วยการพักผ่อน ทำกิจกรรมที่ชอบ หรือฝึกการหายใจ เป็นสิ่งสำคัญ</p>\n\n\n\n<p>4.4 นอนหลับให้เพียงพอ</p>\n\n\n\n<p>การนอนหลับที่มีคุณภาพ (7-9 ชั่วโมงต่อคืน) ช่วยปรับสมดุลฮอร์โมนที่ควบคุมความอยากอาหารและพลังงาน (Leptin และ Ghrelin) ทำให้ร่างกายมีพลังงานเพียงพอและลดความอยากอาหารที่ไม่จำเป็น</p>\n\n\n\n<p>4.5 สร้างสภาพแวดล้อมที่เอื้อต่อการลดน้ำหนัก</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กำจัดสิ่งยั่วยวน เคลียร์ตู้เย็นและตู้กับข้าวจากอาหารขยะ</li>\n\n\n\n<li>เติมเต็มด้วยอาหารสุขภาพ เตรียมผัก ผลไม้ โปรตีนพร้อมกินไว้เสมอ</li>\n\n\n\n<li>ใช้จานขนาดเล็ก ช่วยควบคุมปริมาณอาหารโดยไม่รู้สึกว่าอด</li>\n</ul>\n\n\n\n<p>การทำหุ่นสวยและลดน้ำหนักให้เหมาะกับรูปร่างของคุณเป็นเรื่องที่ทำได้จริง หากคุณเข้าใจหลักการที่ถูกต้องและนำมาปรับใช้กับตนเอง การรู้จักรูปร่างของตัวเอง การเลือกรับประทานอาหารที่เหมาะสม การออกกำลังกายที่ถูกจุด (แม้จะไม่ต้องหักโหม) และที่สำคัญที่สุดคือการใช้หลักจิตวิทยาเข้ามาช่วยปรับเปลี่ยนพฤติกรรมและความคิด จะช่วยให้คุณสามารถลดน้ำหนักได้อย่างยั่งยืน สร้างหุ่นในฝันที่สมดุล แข็งแรง และเต็มไปด้วยความมั่นใจจากภายในสู่ภายนอก ขอให้คุณมีความสุขกับการเดินทางสู่เวอร์ชั่นที่ดีที่สุดของตัวเอง</p>\n','ทำหุ่นสวยยังไง? ลดน้ำหนักให้เหมาะกับรูปร่าง สร้างความมั่นใจจากภายในสู่ภายนอก','','inherit','closed','closed','','104-revision-v1','','','2025-06-11 09:51:51','2025-06-11 09:51:51','',104,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=111',0,'revision','',0),(112,2,'2025-06-06 09:52:41','2025-06-06 09:52:41','\n<p>ไข่ต้มเป็นหนึ่งในอาหารยอดนิยมสำหรับผู้ที่ต้องการลดน้ำหนัก ด้วยคุณสมบัติที่โดดเด่นทั้งด้านสารอาหาร ราคาที่เข้าถึงง่าย และความสะดวกในการเตรียม แต่การกินไข่ต้มทุกวันมีข้อดีและข้อเสียอย่างไรบ้างสำหรับคนลดน้ำหนัก เราจะมาเจาะลึกข้อมูลอย่างละเอียด เพื่อให้คุณสามารถนำไปปรับใช้กับการลดน้ำหนักได้อย่างมีประสิทธิภาพและปลอดภัย</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-f6d66dff wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Eating-boiled-eggs-every-day-losing-weight.png ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Eating-boiled-eggs-every-day-losing-weight.png 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Eating-boiled-eggs-every-day-losing-weight.png 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Eating-boiled-eggs-every-day-losing-weight.png\" alt=\"\" class=\"uag-image-128\" width=\"602\" height=\"376\" title=\"Eating boiled eggs every day losing weight\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\">ไข่ต้ม</h2>\n\n\n\n<p>ก่อนจะพูดถึงข้อดีข้อเสีย เรามาทำความเข้าใจคุณค่าทางโภชนาการของไข่ต้มกันก่อน ไข่ไก่ 1 ฟอง (ขนาดกลาง ประมาณ 50 กรัม) ให้พลังงานประมาณ 70-80 กิโลแคลอรี่ และอุดมไปด้วยสารอาหารสำคัญมากมาย ทั้งในส่วนของไข่ขาวและไข่แดง</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ไข่ขาว เป็นแหล่งโปรตีนคุณภาพสูงที่บริสุทธิ์ มีกรดอะมิโนจำเป็นครบถ้วน และมีแคลอรี่ต่ำมาก (ประมาณ 17 แคลอรี่ต่อฟอง)</li>\n\n\n\n<li>ไข่แดง แม้จะมีไขมันและคอเลสเตอรอล แต่ก็เป็นแหล่งของวิตามินและแร่ธาตุที่สำคัญหลายชนิด เช่น\n<ul class=\"wp-block-list\">\n<li>โปรตีน ประมาณ 6 กรัมต่อฟอง</li>\n\n\n\n<li>ไขมันดี มีทั้งไขมันไม่อิ่มตัวเชิงเดี่ยวและเชิงซ้อน</li>\n\n\n\n<li>วิตามิน วิตามิน A, D, E, K, B12, B2 (ไรโบฟลาวิน), โฟเลต</li>\n\n\n\n<li>แร่ธาตุ เหล็ก, สังกะสี, ซีลีเนียม, ฟอสฟอรัส</li>\n\n\n\n<li>โคลีน (Choline) สารอาหารสำคัญต่อการทำงานของสมองและระบบประสาท</li>\n\n\n\n<li>ลูทีน (Lutein) และ ซีแซนทีน (Zeaxanthin) สารต้านอนุมูลอิสระที่ดีต่อสุขภาพดวงตา</li>\n</ul>\n</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">ข้อดีของการกินไข่ต้มทุกวันสำหรับคนลดน้ำหนัก</h3>\n\n\n\n<p>การกินไข่ต้มเป็นประจำ โดยเฉพาะในมื้อเช้า หรือเป็นของว่างระหว่างวัน มีประโยชน์อย่างมากต่อการลดน้ำหนักและสุขภาพโดยรวม</p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>แหล่งโปรตีนคุณภาพสูงและราคาประหยัด<br>\n<ul class=\"wp-block-list\">\n<li>อิ่มนาน ลดความหิว โปรตีนในไข่ใช้เวลาย่อยนานกว่าคาร์โบไฮเดรตและไขมัน ทำให้รู้สึกอิ่มท้องได้ยาวนาน ลดความอยากอาหารและลดการกินจุบจิบระหว่างมื้อ ซึ่งเป็นปัจจัยสำคัญในการควบคุมแคลอรี่</li>\n\n\n\n<li>ช่วยรักษามวลกล้ามเนื้อ เมื่อลดน้ำหนัก ร่างกายมีแนวโน้มที่จะสูญเสียทั้งไขมันและกล้ามเนื้อ การได้รับโปรตีนเพียงพอช่วยป้องกันการสลายกล้ามเนื้อมาใช้เป็นพลังงาน ซึ่งสำคัญมากต่อการรักษาระบบเผาผลาญให้ทำงานได้ดี</li>\n\n\n\n<li>เพิ่มการเผาผลาญ ร่างกายใช้พลังงานในการย่อยและดูดซึมโปรตีนมากกว่าสารอาหารอื่นๆ (Thermic Effect of Food - TEF) ซึ่งหมายความว่าการกินโปรตีนช่วยให้ร่างกายเผาผลาญแคลอรี่ได้มากขึ้นเล็กน้อย</li>\n</ul>\n</li>\n\n\n\n<li>แคลอรี่ต่ำ แต่อิ่มสูง<br>\n<ul class=\"wp-block-list\">\n<li>ไข่ต้ม 1 ฟองมีแคลอรี่เพียงประมาณ 70-80 กิโลแคลอรี่ ซึ่งถือว่าต่ำมากเมื่อเทียบกับความอิ่มที่ได้รับ ทำให้สามารถควบคุมปริมาณแคลอรี่รวมในแต่ละวันได้ง่ายขึ้น</li>\n</ul>\n</li>\n\n\n\n<li>ช่วยควบคุมระดับน้ำตาลในเลือด<br>\n<ul class=\"wp-block-list\">\n<li>โปรตีนและไขมันในไข่ช่วยชะลอการดูดซึมน้ำตาลเข้าสู่กระแสเลือด ทำให้ระดับน้ำตาลในเลือดไม่พุ่งสูงเร็วเกินไปหลังมื้ออาหาร ซึ่งเป็นประโยชน์ต่อการควบคุมความอยากอาหารและลดความเสี่ยงของภาวะดื้ออินซูลิน</li>\n</ul>\n</li>\n\n\n\n<li>สารอาหารครบถ้วน<br>\n<ul class=\"wp-block-list\">\n<li>ไข่เป็นอาหารไม่กี่ชนิดที่อุดมไปด้วยวิตามินและแร่ธาตุที่จำเป็นต่อร่างกายเกือบทุกชนิด ทำให้มั่นใจได้ว่าร่างกายจะได้รับสารอาหารที่ครบถ้วน แม้จะอยู่ในช่วงจำกัดแคลอรี่</li>\n\n\n\n<li>วิตามิน D สำคัญต่อสุขภาพกระดูกและภูมิคุ้มกัน</li>\n\n\n\n<li>วิตามิน B12 จำเป็นต่อการสร้างพลังงานและการทำงานของระบบประสาท</li>\n\n\n\n<li>โคลีน มีบทบาทสำคัญต่อการทำงานของสมอง ความจำ และการเผาผลาญไขมันในตับ</li>\n</ul>\n</li>\n\n\n\n<li>สะดวกและหลากหลาย<br>\n<ul class=\"wp-block-list\">\n<li>ไข่ต้มเตรียมง่าย พกพาสะดวก สามารถนำไปประกอบอาหารได้หลากหลายเมนู ไม่น่าเบื่อ ทำให้การกินเพื่อลดน้ำหนักเป็นเรื่องที่ทำได้จริงในชีวิตประจำวัน</li>\n</ul>\n</li>\n</ol>\n\n\n\n<h3 class=\"wp-block-heading\">ข้อเสียและข้อควรระวังของการกินไข่ต้มทุกวันสำหรับคนลดน้ำหนัก</h3>\n\n\n\n<p>แม้ไข่ต้มจะมีประโยชน์มากมาย แต่การกินมากเกินไปหรือกินโดยไม่คำนึงถึงปัจจัยอื่นๆ ก็อาจมีข้อเสียได้เช่นกัน</p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>ความกังวลเรื่องคอเลสเตอรอล (ในอดีต)<br>\n<ul class=\"wp-block-list\">\n<li>ในอดีต ไข่แดงถูกมองว่าเป็นตัวร้ายเพราะมีคอเลสเตอรอลสูง (ประมาณ 187 มิลลิกรัมต่อฟอง) ซึ่งเคยเชื่อว่าเพิ่มความเสี่ยงโรคหัวใจ อย่างไรก็ตาม งานวิจัยในปัจจุบันพบว่า คอเลสเตอรอลจากอาหารมีผลต่อระดับคอเลสเตอรอลในเลือดน้อยมากในคนส่วนใหญ่ ร่างกายจะผลิตคอเลสเตอรอลเองเป็นหลัก และไข่ยังช่วยเพิ่ม HDL (ไขมันดี) ได้อีกด้วย</li>\n\n\n\n<li>ข้อควรระวัง สำหรับผู้ที่มีภาวะไขมันในเลือดสูงผิดปกติ หรือมีโรคประจำตัวบางอย่าง เช่น โรคหัวใจและหลอดเลือด ควรปรึกษาแพทย์หรือนักโภชนาการเพื่อกำหนดปริมาณที่เหมาะสม</li>\n</ul>\n</li>\n\n\n\n<li>ขาดสารอาหารอื่นๆ หากกินแต่ไข่ต้ม<br>\n<ul class=\"wp-block-list\">\n<li>แม้ไข่จะอุดมด้วยสารอาหาร แต่ก็ไม่สามารถให้สารอาหารที่จำเป็นทั้งหมดได้ครบถ้วน หากคุณกินแต่ไข่ต้มเป็นอาหารหลักโดยไม่กินอาหารอื่นๆ ที่หลากหลาย เช่น ผัก ผลไม้ ธัญพืชไม่ขัดสี คุณอาจขาดใยอาหาร วิตามิน และแร่ธาตุบางชนิดได้</li>\n\n\n\n<li>ผลกระทบ อาจนำไปสู่ปัญหาท้องผูก ขาดวิตามินบางชนิด หรือระบบภูมิคุ้มกันอ่อนแอ</li>\n</ul>\n</li>\n\n\n\n<li>ความจำเจและเบื่ออาหาร<br>\n<ul class=\"wp-block-list\">\n<li>การกินไข่ต้มซ้ำๆ ทุกวัน อาจทำให้เกิดความเบื่อหน่าย และลดความสุขในการกิน ซึ่งอาจนำไปสู่การตบะแตกและเลิกล้มแผนการลดน้ำหนักได้ในที่สุด</li>\n</ul>\n</li>\n\n\n\n<li>ปัญหาสำหรับผู้ที่มีโรคประจำตัวบางชนิด<br>\n<ul class=\"wp-block-list\">\n<li>โรคไตเรื้อรัง ผู้ป่วยโรคไตเรื้อรังอาจต้องจำกัดปริมาณโปรตีนและฟอสฟอรัส ซึ่งมีอยู่ในไข่แดง ควรปรึกษาแพทย์หรือนักโภชนาการ</li>\n\n\n\n<li>โรคกรดไหลย้อน ไข่แดงที่มีไขมันสูงอาจกระตุ้นการหลั่งน้ำย่อยและทำให้อาการแย่ลงในบางราย</li>\n\n\n\n<li>ผู้แพ้ไข่ ต้องหลีกเลี่ยงการกินไข่โดยเด็ดขาด</li>\n</ul>\n</li>\n\n\n\n<li>ความเสี่ยงจากการปนเปื้อนเชื้อโรค<br>\n<ul class=\"wp-block-list\">\n<li>แม้จะน้อยมาก แต่ไข่ดิบหรือไข่ที่ปรุงไม่สุกอาจมีเชื้อแบคทีเรีย Salmonella ปนเปื้อนได้ การต้มไข่ให้สุกจึงเป็นวิธีที่ปลอดภัยที่สุด</li>\n</ul>\n</li>\n</ol>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/กินไข่ต้ม.png\" alt=\"\" class=\"wp-image-126\"/></figure>\n\n\n\n<h3 class=\"wp-block-heading\">ปริมาณไข่ต้มที่เหมาะสมสำหรับคนลดน้ำหนัก</h3>\n\n\n\n<p>โดยทั่วไปแล้ว สำหรับคนที่มีสุขภาพดีและไม่มีโรคประจำตัว สามารถกินไข่ต้มได้วันละ 1-3 ฟอง โดยไม่ส่งผลเสียต่อสุขภาพและยังช่วยในการลดน้ำหนักได้ดี</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>สำหรับคนทั่วไปที่ต้องการลดน้ำหนัก การกินไข่ต้ม 1-2 ฟองในมื้อเช้า หรือเป็นของว่างระหว่างวัน ถือว่าเพียงพอและให้ประโยชน์สูง</li>\n\n\n\n<li>สำหรับผู้ที่ออกกำลังกายหนัก หรือต้องการโปรตีนสูง อาจกินได้ถึง 3-5 ฟองต่อวัน โดยเน้นการกินไข่ขาวมากกว่าไข่แดง เพื่อลดปริมาณไขมันและคอเลสเตอรอลโดยรวม (แม้จะไม่ได้เป็นประเด็นหลักแล้วก็ตาม)</li>\n</ul>\n\n\n\n<p>สิ่งสำคัญคือ การกินไข่ต้มควรเป็นส่วนหนึ่งของแผนการลดน้ำหนักที่สมดุล โดยต้องควบคู่ไปกับการ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>รับประทานอาหารให้ครบ 5 หมู่ เน้นผัก ผลไม้ ธัญพืชไม่ขัดสี เนื้อสัตว์ไม่ติดมัน และไขมันดี</li>\n\n\n\n<li>ควบคุมปริมาณแคลอรี่รวม ให้เกิดภาวะขาดดุลพลังงาน</li>\n\n\n\n<li>ดื่มน้ำเปล่าให้เพียงพอ ช่วยระบบเผาผลาญและการขับถ่าย</li>\n\n\n\n<li>ออกกำลังกายอย่างสม่ำเสมอ (หากทำได้) เพื่อเสริมสร้างกล้ามเนื้อและเผาผลาญไขมัน</li>\n\n\n\n<li>พักผ่อนให้เพียงพอ ช่วยปรับสมดุลฮอร์โมน</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">เคล็ดลับการกินไข่ต้มอย่างชาญฉลาดเพื่อการลดน้ำหนัก</h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>กินคู่กับผักและใยอาหาร เพื่อเพิ่มความอิ่ม ได้รับวิตามิน แร่ธาตุ และใยอาหารที่ครบถ้วน เช่น สลัดไข่ต้ม, ไข่ต้มกับผักนึ่ง</li>\n\n\n\n<li>เลือกกินไข่ขาวเพิ่ม หากกังวลเรื่องไขมันหรือคอเลสเตอรอล หรือต้องการโปรตีนสูงโดยไม่เพิ่มแคลอรี่มากนัก สามารถกินไข่ขาวเพิ่มได้</li>\n\n\n\n<li>หลากหลายเมนูไข่ ไม่จำเป็นต้องกินแต่ไข่ต้มอย่างเดียว ลองทำไข่ตุ๋น ไข่คน ไข่อบ หรือนำไข่ไปเป็นส่วนประกอบในเมนูอื่นๆ เพื่อไม่ให้เบื่อ</li>\n\n\n\n<li>ปรุงรสแบบคลีนๆ หลีกเลี่ยงการใช้น้ำมัน เนย หรือเครื่องปรุงรสที่มีโซเดียมและน้ำตาลสูง</li>\n\n\n\n<li>ฟังเสียงร่างกาย สังเกตว่าร่างกายของคุณตอบสนองอย่างไรกับการกินไข่ต้มในปริมาณที่ต่างกัน หากมีอาการผิดปกติ ควรลดปริมาณลงหรือปรึกษาผู้เชี่ยวชาญ</li>\n</ol>\n\n\n\n<p>ไข่ต้มเป็นอาหารที่ยอดเยี่ยมสำหรับผู้ที่ต้องการลดน้ำหนัก ด้วยคุณสมบัติที่อุดมด้วยโปรตีน สารอาหารครบถ้วน แคลอรี่ต่ำ และราคาไม่แพง การกินไข่ต้มทุกวันสามารถช่วยให้คุณรู้สึกอิ่มนาน ลดความอยากอาหาร และส่งเสริมการเผาผลาญไขมันได้อย่างมีประสิทธิภาพ อย่างไรก็ตาม สิ่งสำคัญคือการกินอย่างสมดุล ไม่มากเกินไป และควบคู่ไปกับการรับประทานอาหารที่หลากหลายและมีประโยชน์อื่นๆ เพื่อให้ร่างกายได้รับสารอาหารครบถ้วน และลดน้ำหนักได้อย่างยั่งยืนและมีสุขภาพดี หากมีข้อกังวลด้านสุขภาพ ควรปรึกษาแพทย์หรือนักโภชนาการเพื่อรับคำแนะนำที่เหมาะสมกับแต่ละบุคคล</p>\n\n\n\n<p></p>\n','กินไข่ต้มทุกวัน ข้อดีและข้อเสียสำหรับคนลดน้ำหนัก ','','publish','open','open','','eat-boiled-eggs-every-day','','','2025-06-13 04:08:35','2025-06-13 04:08:35','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=112',0,'post','',0),(113,2,'2025-06-11 09:53:20','2025-06-11 09:53:20','','กินไข่ต้มทุกวัน','','inherit','open','closed','','%e0%b8%81%e0%b8%b4%e0%b8%99%e0%b9%84%e0%b8%82%e0%b9%88%e0%b8%95%e0%b9%89%e0%b8%a1%e0%b8%97%e0%b8%b8%e0%b8%81%e0%b8%a7%e0%b8%b1%e0%b8%99','','','2025-06-11 09:53:29','2025-06-11 09:53:29','',112,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/กินไข่ต้มทุกวัน-.png',0,'attachment','image/png',0),(114,2,'2025-06-11 09:53:24','2025-06-11 09:53:24','','ใช้การเดินเบา ๆ แทนการออกกำลังกายแบบหนัก','','inherit','open','closed','','%e0%b9%83%e0%b8%8a%e0%b9%89%e0%b8%81%e0%b8%b2%e0%b8%a3%e0%b9%80%e0%b8%94%e0%b8%b4%e0%b8%99%e0%b9%80%e0%b8%9a%e0%b8%b2-%e0%b9%86-%e0%b9%81%e0%b8%97%e0%b8%99%e0%b8%81%e0%b8%b2%e0%b8%a3%e0%b8%ad%e0%b8%ad','','','2025-06-11 09:53:24','2025-06-11 09:53:24','',106,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ใช้การเดินเบา-ๆ-แทนการออกกำลังกายแบบหนัก.jpg',0,'attachment','image/jpeg',0),(115,2,'2025-06-11 09:53:26','2025-06-11 09:53:26','','ดื่มน้ำก่อนกินทุกมื้อ ลดปริมาณอาหารลงได้อัตโนมัติ','','inherit','open','closed','','%e0%b8%94%e0%b8%b7%e0%b9%88%e0%b8%a1%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%81%e0%b9%88%e0%b8%ad%e0%b8%99%e0%b8%81%e0%b8%b4%e0%b8%99%e0%b8%97%e0%b8%b8%e0%b8%81%e0%b8%a1%e0%b8%b7%e0%b9%89%e0%b8%ad-%e0%b8%a5','','','2025-06-11 09:53:26','2025-06-11 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09:59:27','',106,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ใช้จิตวิทยาเบา-ๆ-ช่วยให้ไม่หลุดง่าย.jpg',0,'attachment','image/jpeg',0),(119,2,'2025-06-11 09:53:37','2025-06-11 09:53:37','','เปลี่ยนนิสัยบางอย่าง ก็เผาผลาญได้มากขึ้น','','inherit','open','closed','','%e0%b9%80%e0%b8%9b%e0%b8%a5%e0%b8%b5%e0%b9%88%e0%b8%a2%e0%b8%99%e0%b8%99%e0%b8%b4%e0%b8%aa%e0%b8%b1%e0%b8%a2%e0%b8%9a%e0%b8%b2%e0%b8%87%e0%b8%ad%e0%b8%a2%e0%b9%88%e0%b8%b2%e0%b8%87-%e0%b8%81%e0%b9%87','','','2025-06-11 09:58:22','2025-06-11 09:58:22','',106,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เปลี่ยนนิสัยบางอย่าง-ก็เผาผลาญได้มากขึ้น.jpg',0,'attachment','image/jpeg',0),(120,2,'2025-06-11 09:53:44','2025-06-11 09:53:44','','เปลี่ยนวิธีกิน เริ่มต้นลดได้โดยไม่ต้องเหนื่อย','','inherit','open','closed','','%e0%b9%80%e0%b8%9b%e0%b8%a5%e0%b8%b5%e0%b9%88%e0%b8%a2%e0%b8%99%e0%b8%a7%e0%b8%b4%e0%b8%98%e0%b8%b5%e0%b8%81%e0%b8%b4%e0%b8%99-%e0%b9%80%e0%b8%a3%e0%b8%b4%e0%b9%88%e0%b8%a1%e0%b8%95%e0%b9%89-2','','','2025-06-11 09:56:37','2025-06-11 09:56:37','',106,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เปลี่ยนวิธีกิน-เริ่มต้นลดได้โดยไม่ต้องเหนื่อย.jpg',0,'attachment','image/jpeg',0),(121,2,'2025-06-11 09:53:57','2025-06-11 09:53:57','','รวมวิธีลดน้ำหนัก โดยไม่ต้องออกกำลังกาย ลดได้จริง','','inherit','open','closed','','%e0%b8%a3%e0%b8%a7%e0%b8%a1%e0%b8%a7%e0%b8%b4%e0%b8%98%e0%b8%b5%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81-%e0%b9%82%e0%b8%94%e0%b8%a2%e0%b9%84%e0%b8%a1%e0%b9%88','','','2025-06-11 09:53:57','2025-06-11 09:53:57','',106,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/รวมวิธีลดน้ำหนัก-โดยไม่ต้องออกกำลังกาย-ลดได้จริง.jpg',0,'attachment','image/jpeg',0),(122,2,'2025-06-11 09:56:23','2025-06-11 09:56:23','\n<p>ไข่ต้มเป็นหนึ่งในอาหารยอดนิยมสำหรับผู้ที่ต้องการลดน้ำหนัก ด้วยคุณสมบัติที่โดดเด่นทั้งด้านสารอาหาร ราคาที่เข้าถึงง่าย และความสะดวกในการเตรียม แต่การกินไข่ต้มทุกวันมีข้อดีและข้อเสียอย่างไรบ้างสำหรับคนลดน้ำหนัก เราจะมาเจาะลึกข้อมูลอย่างละเอียด เพื่อให้คุณสามารถนำไปปรับใช้กับการลดน้ำหนักได้อย่างมีประสิทธิภาพและปลอดภัย</p>\n\n\n\n<p>ไข่ต้ม</p>\n\n\n\n<p>ก่อนจะพูดถึงข้อดีข้อเสีย เรามาทำความเข้าใจคุณค่าทางโภชนาการของไข่ต้มกันก่อน ไข่ไก่ 1 ฟอง (ขนาดกลาง ประมาณ 50 กรัม) ให้พลังงานประมาณ 70-80 กิโลแคลอรี่ และอุดมไปด้วยสารอาหารสำคัญมากมาย ทั้งในส่วนของไข่ขาวและไข่แดง</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ไข่ขาว เป็นแหล่งโปรตีนคุณภาพสูงที่บริสุทธิ์ มีกรดอะมิโนจำเป็นครบถ้วน และมีแคลอรี่ต่ำมาก (ประมาณ 17 แคลอรี่ต่อฟอง)</li>\n\n\n\n<li>ไข่แดง แม้จะมีไขมันและคอเลสเตอรอล แต่ก็เป็นแหล่งของวิตามินและแร่ธาตุที่สำคัญหลายชนิด เช่น\n<ul class=\"wp-block-list\">\n<li>โปรตีน ประมาณ 6 กรัมต่อฟอง</li>\n\n\n\n<li>ไขมันดี มีทั้งไขมันไม่อิ่มตัวเชิงเดี่ยวและเชิงซ้อน</li>\n\n\n\n<li>วิตามิน วิตามิน A, D, E, K, B12, B2 (ไรโบฟลาวิน), โฟเลต</li>\n\n\n\n<li>แร่ธาตุ เหล็ก, สังกะสี, ซีลีเนียม, ฟอสฟอรัส</li>\n\n\n\n<li>โคลีน (Choline) สารอาหารสำคัญต่อการทำงานของสมองและระบบประสาท</li>\n\n\n\n<li>ลูทีน (Lutein) และ ซีแซนทีน (Zeaxanthin) สารต้านอนุมูลอิสระที่ดีต่อสุขภาพดวงตา</li>\n</ul>\n</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">ข้อดีของการกินไข่ต้มทุกวันสำหรับคนลดน้ำหนัก</h3>\n\n\n\n<p>การกินไข่ต้มเป็นประจำ โดยเฉพาะในมื้อเช้า หรือเป็นของว่างระหว่างวัน มีประโยชน์อย่างมากต่อการลดน้ำหนักและสุขภาพโดยรวม</p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>แหล่งโปรตีนคุณภาพสูงและราคาประหยัด<br>\n<ul class=\"wp-block-list\">\n<li>อิ่มนาน ลดความหิว โปรตีนในไข่ใช้เวลาย่อยนานกว่าคาร์โบไฮเดรตและไขมัน ทำให้รู้สึกอิ่มท้องได้ยาวนาน ลดความอยากอาหารและลดการกินจุบจิบระหว่างมื้อ ซึ่งเป็นปัจจัยสำคัญในการควบคุมแคลอรี่</li>\n\n\n\n<li>ช่วยรักษามวลกล้ามเนื้อ เมื่อลดน้ำหนัก ร่างกายมีแนวโน้มที่จะสูญเสียทั้งไขมันและกล้ามเนื้อ การได้รับโปรตีนเพียงพอช่วยป้องกันการสลายกล้ามเนื้อมาใช้เป็นพลังงาน ซึ่งสำคัญมากต่อการรักษาระบบเผาผลาญให้ทำงานได้ดี</li>\n\n\n\n<li>เพิ่มการเผาผลาญ ร่างกายใช้พลังงานในการย่อยและดูดซึมโปรตีนมากกว่าสารอาหารอื่นๆ (Thermic Effect of Food - TEF) ซึ่งหมายความว่าการกินโปรตีนช่วยให้ร่างกายเผาผลาญแคลอรี่ได้มากขึ้นเล็กน้อย</li>\n</ul>\n</li>\n\n\n\n<li>แคลอรี่ต่ำ แต่อิ่มสูง<br>\n<ul class=\"wp-block-list\">\n<li>ไข่ต้ม 1 ฟองมีแคลอรี่เพียงประมาณ 70-80 กิโลแคลอรี่ ซึ่งถือว่าต่ำมากเมื่อเทียบกับความอิ่มที่ได้รับ ทำให้สามารถควบคุมปริมาณแคลอรี่รวมในแต่ละวันได้ง่ายขึ้น</li>\n</ul>\n</li>\n\n\n\n<li>ช่วยควบคุมระดับน้ำตาลในเลือด<br>\n<ul class=\"wp-block-list\">\n<li>โปรตีนและไขมันในไข่ช่วยชะลอการดูดซึมน้ำตาลเข้าสู่กระแสเลือด ทำให้ระดับน้ำตาลในเลือดไม่พุ่งสูงเร็วเกินไปหลังมื้ออาหาร ซึ่งเป็นประโยชน์ต่อการควบคุมความอยากอาหารและลดความเสี่ยงของภาวะดื้ออินซูลิน</li>\n</ul>\n</li>\n\n\n\n<li>สารอาหารครบถ้วน<br>\n<ul class=\"wp-block-list\">\n<li>ไข่เป็นอาหารไม่กี่ชนิดที่อุดมไปด้วยวิตามินและแร่ธาตุที่จำเป็นต่อร่างกายเกือบทุกชนิด ทำให้มั่นใจได้ว่าร่างกายจะได้รับสารอาหารที่ครบถ้วน แม้จะอยู่ในช่วงจำกัดแคลอรี่</li>\n\n\n\n<li>วิตามิน D สำคัญต่อสุขภาพกระดูกและภูมิคุ้มกัน</li>\n\n\n\n<li>วิตามิน B12 จำเป็นต่อการสร้างพลังงานและการทำงานของระบบประสาท</li>\n\n\n\n<li>โคลีน มีบทบาทสำคัญต่อการทำงานของสมอง ความจำ และการเผาผลาญไขมันในตับ</li>\n</ul>\n</li>\n\n\n\n<li>สะดวกและหลากหลาย<br>\n<ul class=\"wp-block-list\">\n<li>ไข่ต้มเตรียมง่าย พกพาสะดวก สามารถนำไปประกอบอาหารได้หลากหลายเมนู ไม่น่าเบื่อ ทำให้การกินเพื่อลดน้ำหนักเป็นเรื่องที่ทำได้จริงในชีวิตประจำวัน</li>\n</ul>\n</li>\n</ol>\n\n\n\n<h3 class=\"wp-block-heading\">ข้อเสียและข้อควรระวังของการกินไข่ต้มทุกวันสำหรับคนลดน้ำหนัก</h3>\n\n\n\n<p>แม้ไข่ต้มจะมีประโยชน์มากมาย แต่การกินมากเกินไปหรือกินโดยไม่คำนึงถึงปัจจัยอื่นๆ ก็อาจมีข้อเสียได้เช่นกัน</p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>ความกังวลเรื่องคอเลสเตอรอล (ในอดีต)<br>\n<ul class=\"wp-block-list\">\n<li>ในอดีต ไข่แดงถูกมองว่าเป็นตัวร้ายเพราะมีคอเลสเตอรอลสูง (ประมาณ 187 มิลลิกรัมต่อฟอง) ซึ่งเคยเชื่อว่าเพิ่มความเสี่ยงโรคหัวใจ อย่างไรก็ตาม งานวิจัยในปัจจุบันพบว่า คอเลสเตอรอลจากอาหารมีผลต่อระดับคอเลสเตอรอลในเลือดน้อยมากในคนส่วนใหญ่ ร่างกายจะผลิตคอเลสเตอรอลเองเป็นหลัก และไข่ยังช่วยเพิ่ม HDL (ไขมันดี) ได้อีกด้วย</li>\n\n\n\n<li>ข้อควรระวัง สำหรับผู้ที่มีภาวะไขมันในเลือดสูงผิดปกติ หรือมีโรคประจำตัวบางอย่าง เช่น โรคหัวใจและหลอดเลือด ควรปรึกษาแพทย์หรือนักโภชนาการเพื่อกำหนดปริมาณที่เหมาะสม</li>\n</ul>\n</li>\n\n\n\n<li>ขาดสารอาหารอื่นๆ หากกินแต่ไข่ต้ม<br>\n<ul class=\"wp-block-list\">\n<li>แม้ไข่จะอุดมด้วยสารอาหาร แต่ก็ไม่สามารถให้สารอาหารที่จำเป็นทั้งหมดได้ครบถ้วน หากคุณกินแต่ไข่ต้มเป็นอาหารหลักโดยไม่กินอาหารอื่นๆ ที่หลากหลาย เช่น ผัก ผลไม้ ธัญพืชไม่ขัดสี คุณอาจขาดใยอาหาร วิตามิน และแร่ธาตุบางชนิดได้</li>\n\n\n\n<li>ผลกระทบ อาจนำไปสู่ปัญหาท้องผูก ขาดวิตามินบางชนิด หรือระบบภูมิคุ้มกันอ่อนแอ</li>\n</ul>\n</li>\n\n\n\n<li>ความจำเจและเบื่ออาหาร<br>\n<ul class=\"wp-block-list\">\n<li>การกินไข่ต้มซ้ำๆ ทุกวัน อาจทำให้เกิดความเบื่อหน่าย และลดความสุขในการกิน ซึ่งอาจนำไปสู่การตบะแตกและเลิกล้มแผนการลดน้ำหนักได้ในที่สุด</li>\n</ul>\n</li>\n\n\n\n<li>ปัญหาสำหรับผู้ที่มีโรคประจำตัวบางชนิด<br>\n<ul class=\"wp-block-list\">\n<li>โรคไตเรื้อรัง ผู้ป่วยโรคไตเรื้อรังอาจต้องจำกัดปริมาณโปรตีนและฟอสฟอรัส ซึ่งมีอยู่ในไข่แดง ควรปรึกษาแพทย์หรือนักโภชนาการ</li>\n\n\n\n<li>โรคกรดไหลย้อน ไข่แดงที่มีไขมันสูงอาจกระตุ้นการหลั่งน้ำย่อยและทำให้อาการแย่ลงในบางราย</li>\n\n\n\n<li>ผู้แพ้ไข่ ต้องหลีกเลี่ยงการกินไข่โดยเด็ดขาด</li>\n</ul>\n</li>\n\n\n\n<li>ความเสี่ยงจากการปนเปื้อนเชื้อโรค<br>\n<ul class=\"wp-block-list\">\n<li>แม้จะน้อยมาก แต่ไข่ดิบหรือไข่ที่ปรุงไม่สุกอาจมีเชื้อแบคทีเรีย Salmonella ปนเปื้อนได้ การต้มไข่ให้สุกจึงเป็นวิธีที่ปลอดภัยที่สุด</li>\n</ul>\n</li>\n</ol>\n\n\n\n<h3 class=\"wp-block-heading\">ปริมาณไข่ต้มที่เหมาะสมสำหรับคนลดน้ำหนัก</h3>\n\n\n\n<p>โดยทั่วไปแล้ว สำหรับคนที่มีสุขภาพดีและไม่มีโรคประจำตัว สามารถกินไข่ต้มได้วันละ 1-3 ฟอง โดยไม่ส่งผลเสียต่อสุขภาพและยังช่วยในการลดน้ำหนักได้ดี</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>สำหรับคนทั่วไปที่ต้องการลดน้ำหนัก การกินไข่ต้ม 1-2 ฟองในมื้อเช้า หรือเป็นของว่างระหว่างวัน ถือว่าเพียงพอและให้ประโยชน์สูง</li>\n\n\n\n<li>สำหรับผู้ที่ออกกำลังกายหนัก หรือต้องการโปรตีนสูง อาจกินได้ถึง 3-5 ฟองต่อวัน โดยเน้นการกินไข่ขาวมากกว่าไข่แดง เพื่อลดปริมาณไขมันและคอเลสเตอรอลโดยรวม (แม้จะไม่ได้เป็นประเด็นหลักแล้วก็ตาม)</li>\n</ul>\n\n\n\n<p>สิ่งสำคัญคือ การกินไข่ต้มควรเป็นส่วนหนึ่งของแผนการลดน้ำหนักที่สมดุล โดยต้องควบคู่ไปกับการ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>รับประทานอาหารให้ครบ 5 หมู่ เน้นผัก ผลไม้ ธัญพืชไม่ขัดสี เนื้อสัตว์ไม่ติดมัน และไขมันดี</li>\n\n\n\n<li>ควบคุมปริมาณแคลอรี่รวม ให้เกิดภาวะขาดดุลพลังงาน</li>\n\n\n\n<li>ดื่มน้ำเปล่าให้เพียงพอ ช่วยระบบเผาผลาญและการขับถ่าย</li>\n\n\n\n<li>ออกกำลังกายอย่างสม่ำเสมอ (หากทำได้) เพื่อเสริมสร้างกล้ามเนื้อและเผาผลาญไขมัน</li>\n\n\n\n<li>พักผ่อนให้เพียงพอ ช่วยปรับสมดุลฮอร์โมน</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">เคล็ดลับการกินไข่ต้มอย่างชาญฉลาดเพื่อการลดน้ำหนัก</h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>กินคู่กับผักและใยอาหาร เพื่อเพิ่มความอิ่ม ได้รับวิตามิน แร่ธาตุ และใยอาหารที่ครบถ้วน เช่น สลัดไข่ต้ม, ไข่ต้มกับผักนึ่ง</li>\n\n\n\n<li>เลือกกินไข่ขาวเพิ่ม หากกังวลเรื่องไขมันหรือคอเลสเตอรอล หรือต้องการโปรตีนสูงโดยไม่เพิ่มแคลอรี่มากนัก สามารถกินไข่ขาวเพิ่มได้</li>\n\n\n\n<li>หลากหลายเมนูไข่ ไม่จำเป็นต้องกินแต่ไข่ต้มอย่างเดียว ลองทำไข่ตุ๋น ไข่คน ไข่อบ หรือนำไข่ไปเป็นส่วนประกอบในเมนูอื่นๆ เพื่อไม่ให้เบื่อ</li>\n\n\n\n<li>ปรุงรสแบบคลีนๆ หลีกเลี่ยงการใช้น้ำมัน เนย หรือเครื่องปรุงรสที่มีโซเดียมและน้ำตาลสูง</li>\n\n\n\n<li>ฟังเสียงร่างกาย สังเกตว่าร่างกายของคุณตอบสนองอย่างไรกับการกินไข่ต้มในปริมาณที่ต่างกัน หากมีอาการผิดปกติ ควรลดปริมาณลงหรือปรึกษาผู้เชี่ยวชาญ</li>\n</ol>\n\n\n\n<p>ไข่ต้มเป็นอาหารที่ยอดเยี่ยมสำหรับผู้ที่ต้องการลดน้ำหนัก ด้วยคุณสมบัติที่อุดมด้วยโปรตีน สารอาหารครบถ้วน แคลอรี่ต่ำ และราคาไม่แพง การกินไข่ต้มทุกวันสามารถช่วยให้คุณรู้สึกอิ่มนาน ลดความอยากอาหาร และส่งเสริมการเผาผลาญไขมันได้อย่างมีประสิทธิภาพ อย่างไรก็ตาม สิ่งสำคัญคือการกินอย่างสมดุล ไม่มากเกินไป และควบคู่ไปกับการรับประทานอาหารที่หลากหลายและมีประโยชน์อื่นๆ เพื่อให้ร่างกายได้รับสารอาหารครบถ้วน และลดน้ำหนักได้อย่างยั่งยืนและมีสุขภาพดี หากมีข้อกังวลด้านสุขภาพ ควรปรึกษาแพทย์หรือนักโภชนาการเพื่อรับคำแนะนำที่เหมาะสมกับแต่ละบุคคล</p>\n\n\n\n<p></p>\n','กินไข่ต้มทุกวัน ข้อดีและข้อเสียสำหรับคนลดน้ำหนัก ','','inherit','closed','closed','','112-revision-v1','','','2025-06-11 09:56:23','2025-06-11 09:56:23','',112,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=122',0,'revision','',0),(123,2,'2025-06-11 09:56:28','2025-06-11 09:56:28','','ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน','','inherit','open','closed','','%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b9%8d%e0%b8%b2%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81-%e0%b9%84%e0%b8%a1%e0%b9%88%e0%b8%ad%e0%b8%ad%e0%b8%81%e0%b8%81%e0%b9%8d%e0%b8%b2%e0%b8%a5%e0%b8%b1-3','','','2025-06-11 10:02:16','2025-06-11 10:02:16','',106,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.jpg',0,'attachment','image/jpeg',0),(124,2,'2025-06-11 09:56:30','2025-06-11 09:56:30','','รวมวิธีลดน้ำหนัก โดยไม่ต้องออกกำลังกาย ลดได้จริง','','inherit','open','closed','','%e0%b8%a3%e0%b8%a7%e0%b8%a1%e0%b8%a7%e0%b8%b4%e0%b8%98%e0%b8%b5%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81-%e0%b9%82%e0%b8%94%e0%b8%a2%e0%b9%84%e0%b8%a1-2','','','2025-06-11 09:59:46','2025-06-11 09:59:46','',106,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/รวมวิธีลดน้ำหนัก-โดยไม่ต้องออกกำลังกาย-ลดได้จริง-1.jpg',0,'attachment','image/jpeg',0),(125,2,'2025-06-11 09:59:16','2025-06-11 09:59:16','','ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน','','inherit','open','closed','','%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b9%8d%e0%b8%b2%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81-%e0%b9%84%e0%b8%a1%e0%b9%88%e0%b8%ad%e0%b8%ad%e0%b8%81%e0%b8%81%e0%b9%8d%e0%b8%b2%e0%b8%a5%e0%b8%b1-4','','','2025-06-11 09:59:16','2025-06-11 09:59:16','',106,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-2.jpg',0,'attachment','image/jpeg',0),(126,2,'2025-06-11 09:59:16','2025-06-11 09:59:16','','กินไข่ต้ม','','inherit','open','closed','','%e0%b8%81%e0%b8%b4%e0%b8%99%e0%b9%84%e0%b8%82%e0%b9%88%e0%b8%95%e0%b9%89%e0%b8%a1','','','2025-06-11 09:59:16','2025-06-11 09:59:16','',112,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/กินไข่ต้ม.png',0,'attachment','image/png',0),(127,2,'2025-06-11 09:59:20','2025-06-11 09:59:20','','รวมวิธีลดน้ำหนัก โดยไม่ต้องออกกำลังกาย ลดได้จริง','','inherit','open','closed','','%e0%b8%a3%e0%b8%a7%e0%b8%a1%e0%b8%a7%e0%b8%b4%e0%b8%98%e0%b8%b5%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81-%e0%b9%82%e0%b8%94%e0%b8%a2%e0%b9%84%e0%b8%a1-3','','','2025-06-11 09:59:20','2025-06-11 09:59:20','',106,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/รวมวิธีลดน้ำหนัก-โดยไม่ต้องออกกำลังกาย-ลดได้จริง-2.jpg',0,'attachment','image/jpeg',0),(128,2,'2025-06-11 09:59:26','2025-06-11 09:59:26','','Eating boiled eggs every day losing weight','','inherit','open','closed','','eating-boiled-eggs-every-day-losing-weight','','','2025-06-11 09:59:26','2025-06-11 09:59:26','',112,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Eating-boiled-eggs-every-day-losing-weight.png',0,'attachment','image/png',0),(130,2,'2025-06-11 09:59:37','2025-06-11 09:59:37','\n<p>ไข่ต้มเป็นหนึ่งในอาหารยอดนิยมสำหรับผู้ที่ต้องการลดน้ำหนัก ด้วยคุณสมบัติที่โดดเด่นทั้งด้านสารอาหาร ราคาที่เข้าถึงง่าย และความสะดวกในการเตรียม แต่การกินไข่ต้มทุกวันมีข้อดีและข้อเสียอย่างไรบ้างสำหรับคนลดน้ำหนัก เราจะมาเจาะลึกข้อมูลอย่างละเอียด เพื่อให้คุณสามารถนำไปปรับใช้กับการลดน้ำหนักได้อย่างมีประสิทธิภาพและปลอดภัย</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-f6d66dff wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Eating-boiled-eggs-every-day-losing-weight.png ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Eating-boiled-eggs-every-day-losing-weight.png 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Eating-boiled-eggs-every-day-losing-weight.png 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Eating-boiled-eggs-every-day-losing-weight.png\" alt=\"\" class=\"uag-image-128\" width=\"602\" height=\"376\" title=\"Eating boiled eggs every day losing weight\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\">ไข่ต้ม</h2>\n\n\n\n<p>ก่อนจะพูดถึงข้อดีข้อเสีย เรามาทำความเข้าใจคุณค่าทางโภชนาการของไข่ต้มกันก่อน ไข่ไก่ 1 ฟอง (ขนาดกลาง ประมาณ 50 กรัม) ให้พลังงานประมาณ 70-80 กิโลแคลอรี่ และอุดมไปด้วยสารอาหารสำคัญมากมาย ทั้งในส่วนของไข่ขาวและไข่แดง</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ไข่ขาว เป็นแหล่งโปรตีนคุณภาพสูงที่บริสุทธิ์ มีกรดอะมิโนจำเป็นครบถ้วน และมีแคลอรี่ต่ำมาก (ประมาณ 17 แคลอรี่ต่อฟอง)</li>\n\n\n\n<li>ไข่แดง แม้จะมีไขมันและคอเลสเตอรอล แต่ก็เป็นแหล่งของวิตามินและแร่ธาตุที่สำคัญหลายชนิด เช่น\n<ul class=\"wp-block-list\">\n<li>โปรตีน ประมาณ 6 กรัมต่อฟอง</li>\n\n\n\n<li>ไขมันดี มีทั้งไขมันไม่อิ่มตัวเชิงเดี่ยวและเชิงซ้อน</li>\n\n\n\n<li>วิตามิน วิตามิน A, D, E, K, B12, B2 (ไรโบฟลาวิน), โฟเลต</li>\n\n\n\n<li>แร่ธาตุ เหล็ก, สังกะสี, ซีลีเนียม, ฟอสฟอรัส</li>\n\n\n\n<li>โคลีน (Choline) สารอาหารสำคัญต่อการทำงานของสมองและระบบประสาท</li>\n\n\n\n<li>ลูทีน (Lutein) และ ซีแซนทีน (Zeaxanthin) สารต้านอนุมูลอิสระที่ดีต่อสุขภาพดวงตา</li>\n</ul>\n</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">ข้อดีของการกินไข่ต้มทุกวันสำหรับคนลดน้ำหนัก</h3>\n\n\n\n<p>การกินไข่ต้มเป็นประจำ โดยเฉพาะในมื้อเช้า หรือเป็นของว่างระหว่างวัน มีประโยชน์อย่างมากต่อการลดน้ำหนักและสุขภาพโดยรวม</p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>แหล่งโปรตีนคุณภาพสูงและราคาประหยัด<br>\n<ul class=\"wp-block-list\">\n<li>อิ่มนาน ลดความหิว โปรตีนในไข่ใช้เวลาย่อยนานกว่าคาร์โบไฮเดรตและไขมัน ทำให้รู้สึกอิ่มท้องได้ยาวนาน ลดความอยากอาหารและลดการกินจุบจิบระหว่างมื้อ ซึ่งเป็นปัจจัยสำคัญในการควบคุมแคลอรี่</li>\n\n\n\n<li>ช่วยรักษามวลกล้ามเนื้อ เมื่อลดน้ำหนัก ร่างกายมีแนวโน้มที่จะสูญเสียทั้งไขมันและกล้ามเนื้อ การได้รับโปรตีนเพียงพอช่วยป้องกันการสลายกล้ามเนื้อมาใช้เป็นพลังงาน ซึ่งสำคัญมากต่อการรักษาระบบเผาผลาญให้ทำงานได้ดี</li>\n\n\n\n<li>เพิ่มการเผาผลาญ ร่างกายใช้พลังงานในการย่อยและดูดซึมโปรตีนมากกว่าสารอาหารอื่นๆ (Thermic Effect of Food - TEF) ซึ่งหมายความว่าการกินโปรตีนช่วยให้ร่างกายเผาผลาญแคลอรี่ได้มากขึ้นเล็กน้อย</li>\n</ul>\n</li>\n\n\n\n<li>แคลอรี่ต่ำ แต่อิ่มสูง<br>\n<ul class=\"wp-block-list\">\n<li>ไข่ต้ม 1 ฟองมีแคลอรี่เพียงประมาณ 70-80 กิโลแคลอรี่ ซึ่งถือว่าต่ำมากเมื่อเทียบกับความอิ่มที่ได้รับ ทำให้สามารถควบคุมปริมาณแคลอรี่รวมในแต่ละวันได้ง่ายขึ้น</li>\n</ul>\n</li>\n\n\n\n<li>ช่วยควบคุมระดับน้ำตาลในเลือด<br>\n<ul class=\"wp-block-list\">\n<li>โปรตีนและไขมันในไข่ช่วยชะลอการดูดซึมน้ำตาลเข้าสู่กระแสเลือด ทำให้ระดับน้ำตาลในเลือดไม่พุ่งสูงเร็วเกินไปหลังมื้ออาหาร ซึ่งเป็นประโยชน์ต่อการควบคุมความอยากอาหารและลดความเสี่ยงของภาวะดื้ออินซูลิน</li>\n</ul>\n</li>\n\n\n\n<li>สารอาหารครบถ้วน<br>\n<ul class=\"wp-block-list\">\n<li>ไข่เป็นอาหารไม่กี่ชนิดที่อุดมไปด้วยวิตามินและแร่ธาตุที่จำเป็นต่อร่างกายเกือบทุกชนิด ทำให้มั่นใจได้ว่าร่างกายจะได้รับสารอาหารที่ครบถ้วน แม้จะอยู่ในช่วงจำกัดแคลอรี่</li>\n\n\n\n<li>วิตามิน D สำคัญต่อสุขภาพกระดูกและภูมิคุ้มกัน</li>\n\n\n\n<li>วิตามิน B12 จำเป็นต่อการสร้างพลังงานและการทำงานของระบบประสาท</li>\n\n\n\n<li>โคลีน มีบทบาทสำคัญต่อการทำงานของสมอง ความจำ และการเผาผลาญไขมันในตับ</li>\n</ul>\n</li>\n\n\n\n<li>สะดวกและหลากหลาย<br>\n<ul class=\"wp-block-list\">\n<li>ไข่ต้มเตรียมง่าย พกพาสะดวก สามารถนำไปประกอบอาหารได้หลากหลายเมนู ไม่น่าเบื่อ ทำให้การกินเพื่อลดน้ำหนักเป็นเรื่องที่ทำได้จริงในชีวิตประจำวัน</li>\n</ul>\n</li>\n</ol>\n\n\n\n<h3 class=\"wp-block-heading\">ข้อเสียและข้อควรระวังของการกินไข่ต้มทุกวันสำหรับคนลดน้ำหนัก</h3>\n\n\n\n<p>แม้ไข่ต้มจะมีประโยชน์มากมาย แต่การกินมากเกินไปหรือกินโดยไม่คำนึงถึงปัจจัยอื่นๆ ก็อาจมีข้อเสียได้เช่นกัน</p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>ความกังวลเรื่องคอเลสเตอรอล (ในอดีต)<br>\n<ul class=\"wp-block-list\">\n<li>ในอดีต ไข่แดงถูกมองว่าเป็นตัวร้ายเพราะมีคอเลสเตอรอลสูง (ประมาณ 187 มิลลิกรัมต่อฟอง) ซึ่งเคยเชื่อว่าเพิ่มความเสี่ยงโรคหัวใจ อย่างไรก็ตาม งานวิจัยในปัจจุบันพบว่า คอเลสเตอรอลจากอาหารมีผลต่อระดับคอเลสเตอรอลในเลือดน้อยมากในคนส่วนใหญ่ ร่างกายจะผลิตคอเลสเตอรอลเองเป็นหลัก และไข่ยังช่วยเพิ่ม HDL (ไขมันดี) ได้อีกด้วย</li>\n\n\n\n<li>ข้อควรระวัง สำหรับผู้ที่มีภาวะไขมันในเลือดสูงผิดปกติ หรือมีโรคประจำตัวบางอย่าง เช่น โรคหัวใจและหลอดเลือด ควรปรึกษาแพทย์หรือนักโภชนาการเพื่อกำหนดปริมาณที่เหมาะสม</li>\n</ul>\n</li>\n\n\n\n<li>ขาดสารอาหารอื่นๆ หากกินแต่ไข่ต้ม<br>\n<ul class=\"wp-block-list\">\n<li>แม้ไข่จะอุดมด้วยสารอาหาร แต่ก็ไม่สามารถให้สารอาหารที่จำเป็นทั้งหมดได้ครบถ้วน หากคุณกินแต่ไข่ต้มเป็นอาหารหลักโดยไม่กินอาหารอื่นๆ ที่หลากหลาย เช่น ผัก ผลไม้ ธัญพืชไม่ขัดสี คุณอาจขาดใยอาหาร วิตามิน และแร่ธาตุบางชนิดได้</li>\n\n\n\n<li>ผลกระทบ อาจนำไปสู่ปัญหาท้องผูก ขาดวิตามินบางชนิด หรือระบบภูมิคุ้มกันอ่อนแอ</li>\n</ul>\n</li>\n\n\n\n<li>ความจำเจและเบื่ออาหาร<br>\n<ul class=\"wp-block-list\">\n<li>การกินไข่ต้มซ้ำๆ ทุกวัน อาจทำให้เกิดความเบื่อหน่าย และลดความสุขในการกิน ซึ่งอาจนำไปสู่การตบะแตกและเลิกล้มแผนการลดน้ำหนักได้ในที่สุด</li>\n</ul>\n</li>\n\n\n\n<li>ปัญหาสำหรับผู้ที่มีโรคประจำตัวบางชนิด<br>\n<ul class=\"wp-block-list\">\n<li>โรคไตเรื้อรัง ผู้ป่วยโรคไตเรื้อรังอาจต้องจำกัดปริมาณโปรตีนและฟอสฟอรัส ซึ่งมีอยู่ในไข่แดง ควรปรึกษาแพทย์หรือนักโภชนาการ</li>\n\n\n\n<li>โรคกรดไหลย้อน ไข่แดงที่มีไขมันสูงอาจกระตุ้นการหลั่งน้ำย่อยและทำให้อาการแย่ลงในบางราย</li>\n\n\n\n<li>ผู้แพ้ไข่ ต้องหลีกเลี่ยงการกินไข่โดยเด็ดขาด</li>\n</ul>\n</li>\n\n\n\n<li>ความเสี่ยงจากการปนเปื้อนเชื้อโรค<br>\n<ul class=\"wp-block-list\">\n<li>แม้จะน้อยมาก แต่ไข่ดิบหรือไข่ที่ปรุงไม่สุกอาจมีเชื้อแบคทีเรีย Salmonella ปนเปื้อนได้ การต้มไข่ให้สุกจึงเป็นวิธีที่ปลอดภัยที่สุด</li>\n</ul>\n</li>\n</ol>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/กินไข่ต้ม.png\" alt=\"\" class=\"wp-image-126\"/></figure>\n\n\n\n<h3 class=\"wp-block-heading\">ปริมาณไข่ต้มที่เหมาะสมสำหรับคนลดน้ำหนัก</h3>\n\n\n\n<p>โดยทั่วไปแล้ว สำหรับคนที่มีสุขภาพดีและไม่มีโรคประจำตัว สามารถกินไข่ต้มได้วันละ 1-3 ฟอง โดยไม่ส่งผลเสียต่อสุขภาพและยังช่วยในการลดน้ำหนักได้ดี</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>สำหรับคนทั่วไปที่ต้องการลดน้ำหนัก การกินไข่ต้ม 1-2 ฟองในมื้อเช้า หรือเป็นของว่างระหว่างวัน ถือว่าเพียงพอและให้ประโยชน์สูง</li>\n\n\n\n<li>สำหรับผู้ที่ออกกำลังกายหนัก หรือต้องการโปรตีนสูง อาจกินได้ถึง 3-5 ฟองต่อวัน โดยเน้นการกินไข่ขาวมากกว่าไข่แดง เพื่อลดปริมาณไขมันและคอเลสเตอรอลโดยรวม (แม้จะไม่ได้เป็นประเด็นหลักแล้วก็ตาม)</li>\n</ul>\n\n\n\n<p>สิ่งสำคัญคือ การกินไข่ต้มควรเป็นส่วนหนึ่งของแผนการลดน้ำหนักที่สมดุล โดยต้องควบคู่ไปกับการ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>รับประทานอาหารให้ครบ 5 หมู่ เน้นผัก ผลไม้ ธัญพืชไม่ขัดสี เนื้อสัตว์ไม่ติดมัน และไขมันดี</li>\n\n\n\n<li>ควบคุมปริมาณแคลอรี่รวม ให้เกิดภาวะขาดดุลพลังงาน</li>\n\n\n\n<li>ดื่มน้ำเปล่าให้เพียงพอ ช่วยระบบเผาผลาญและการขับถ่าย</li>\n\n\n\n<li>ออกกำลังกายอย่างสม่ำเสมอ (หากทำได้) เพื่อเสริมสร้างกล้ามเนื้อและเผาผลาญไขมัน</li>\n\n\n\n<li>พักผ่อนให้เพียงพอ ช่วยปรับสมดุลฮอร์โมน</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">เคล็ดลับการกินไข่ต้มอย่างชาญฉลาดเพื่อการลดน้ำหนัก</h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>กินคู่กับผักและใยอาหาร เพื่อเพิ่มความอิ่ม ได้รับวิตามิน แร่ธาตุ และใยอาหารที่ครบถ้วน เช่น สลัดไข่ต้ม, ไข่ต้มกับผักนึ่ง</li>\n\n\n\n<li>เลือกกินไข่ขาวเพิ่ม หากกังวลเรื่องไขมันหรือคอเลสเตอรอล หรือต้องการโปรตีนสูงโดยไม่เพิ่มแคลอรี่มากนัก สามารถกินไข่ขาวเพิ่มได้</li>\n\n\n\n<li>หลากหลายเมนูไข่ ไม่จำเป็นต้องกินแต่ไข่ต้มอย่างเดียว ลองทำไข่ตุ๋น ไข่คน ไข่อบ หรือนำไข่ไปเป็นส่วนประกอบในเมนูอื่นๆ เพื่อไม่ให้เบื่อ</li>\n\n\n\n<li>ปรุงรสแบบคลีนๆ หลีกเลี่ยงการใช้น้ำมัน เนย หรือเครื่องปรุงรสที่มีโซเดียมและน้ำตาลสูง</li>\n\n\n\n<li>ฟังเสียงร่างกาย สังเกตว่าร่างกายของคุณตอบสนองอย่างไรกับการกินไข่ต้มในปริมาณที่ต่างกัน หากมีอาการผิดปกติ ควรลดปริมาณลงหรือปรึกษาผู้เชี่ยวชาญ</li>\n</ol>\n\n\n\n<p>ไข่ต้มเป็นอาหารที่ยอดเยี่ยมสำหรับผู้ที่ต้องการลดน้ำหนัก ด้วยคุณสมบัติที่อุดมด้วยโปรตีน สารอาหารครบถ้วน แคลอรี่ต่ำ และราคาไม่แพง การกินไข่ต้มทุกวันสามารถช่วยให้คุณรู้สึกอิ่มนาน ลดความอยากอาหาร และส่งเสริมการเผาผลาญไขมันได้อย่างมีประสิทธิภาพ อย่างไรก็ตาม สิ่งสำคัญคือการกินอย่างสมดุล ไม่มากเกินไป และควบคู่ไปกับการรับประทานอาหารที่หลากหลายและมีประโยชน์อื่นๆ เพื่อให้ร่างกายได้รับสารอาหารครบถ้วน และลดน้ำหนักได้อย่างยั่งยืนและมีสุขภาพดี หากมีข้อกังวลด้านสุขภาพ ควรปรึกษาแพทย์หรือนักโภชนาการเพื่อรับคำแนะนำที่เหมาะสมกับแต่ละบุคคล</p>\n\n\n\n<p></p>\n','กินไข่ต้มทุกวัน ข้อดีและข้อเสียสำหรับคนลดน้ำหนัก ','','inherit','closed','closed','','112-revision-v1','','','2025-06-11 09:59:37','2025-06-11 09:59:37','',112,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=130',0,'revision','',0),(131,2,'2025-06-11 10:00:46','2025-06-11 10:00:46','\n<p>รวมวิธีลดน้ำหนัก โดยไม่ต้องออกกำลังกาย ลดได้จริง ไม่ชอบออกกำลังกาย = อดผอม? ไม่จริงเสมอไป หลายคนติดว่าอยากหุ่นดีต้องเข้าฟิตเนส วิ่งทุกเช้า เต้นทุกเย็น แต่ความจริงแล้ว<strong> “น้ำหนักลด”</strong> ได้ตั้งแต่เริ่มปรับพฤติกรรมการกิน การนอน และการใช้ชีวิตประจำวัน ซึ่งเป็นจุดเริ่มต้นที่ง่ายที่สุด และทำได้ทันที ไม่ต้องใส่ชุดออกกำลังกาย ไม่ต้องมีดัมเบล ขอแค่ใจพร้อมเปลี่ยนนิด ๆ น้ำหนักก็ลดได้</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-c48be284 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เปลี่ยนวิธีกิน-เริ่มต้นลดได้โดยไม่ต้องเหนื่อย-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เปลี่ยนวิธีกิน-เริ่มต้นลดได้โดยไม่ต้องเหนื่อย.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เปลี่ยนวิธีกิน-เริ่มต้นลดได้โดยไม่ต้องเหนื่อย.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เปลี่ยนวิธีกิน-เริ่มต้นลดได้โดยไม่ต้องเหนื่อย-1024x576.jpg\" alt=\"เปลี่ยนวิธีกิน เริ่มต้นลดได้โดยไม่ต้องเหนื่อย\" class=\"uag-image-120\" width=\"1024\" height=\"576\" title=\"เปลี่ยนวิธีกิน เริ่มต้นลดได้โดยไม่ต้องเหนื่อย\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เปลี่ยนวิธีกิน&nbsp; เริ่มต้นลดได้โดยไม่ต้องเหนื่อย</strong></h2>\n\n\n\n<p>วิธีที่เวิร์กที่สุดคือ <strong>“เปลี่ยนการกิน”</strong> แบบไม่ต้องอด และไม่ต้องคลีนจัด ๆ ให้ทรมาน เพราะการเลือกกินให้ถูก ทำให้ร่างกายลดพลังงานส่วนเกินไปได้มาก โดยเฉพาะถ้าเริ่มจากสิ่งง่าย ๆ แบบนี้</p>\n\n\n\n<p><strong>1. เคี้ยวช้า ๆ ให้สมองรับรู้ความอิ่ม</strong><strong><br></strong>การกินเร็วทำให้เผลอกินเยอะเกินโดยไม่รู้ตัว แต่การเคี้ยวช้า จะช่วยให้สมองรับสัญญาณอิ่ม และหยุดกินได้ทันเวลาโดยไม่ต้องหักดิบ</p>\n\n\n\n<p><strong>2. ใช้จานใบเล็ก แค่เปลี่ยนภาชนะก็ช่วยได้</strong><strong><br></strong>วิจัยหลายชิ้นพบว่า เมื่อเราใช้จานขนาดเล็ก จะช่วยลดปริมาณอาหารโดยอัตโนมัติ เพราะสมองรู้สึกว่า <strong>“กินหมดแล้ว”</strong> และพอใจกับสิ่งที่เห็น</p>\n\n\n\n<p><strong>3. เน้นอาหารโปรตีนสูง อิ่มนาน ไม่กินจุกจิก</strong><strong><br></strong>เช่น ไข่ต้ม อกไก่ ถั่ว เต้าหู้ หรือเนื้อไม่ติดมัน จะช่วยให้อิ่มนานขึ้น ลดการอยากของหวานหรือขนมระหว่างวันได้ดีมาก</p>\n\n\n\n<p><strong>4. งดน้ำตาลแฝงในเครื่องดื่ม</strong><strong><br></strong>ไม่ต้องถึงขั้นเลิกของหวานทันที แค่เริ่มจากเปลี่ยนกาแฟเย็นเป็นกาแฟดำ หรือเปลี่ยนน้ำอัดลมเป็นน้ำเปล่า ก็ลดแคลอรีลงวันละหลายร้อย</p>\n\n\n\n<p><strong>5. ไม่กินเพลินหน้าจอ<br></strong> การกินไปดูซีรีส์ไป หรือเลื่อนมือถือไป ทำให้เราไม่รู้ตัวว่ากินไปมากแค่ไหน ลองฝึกกินแบบมีสติ แยกเวลาชัดเจน ก็ช่วยให้ควบคุมปริมาณได้ดีขึ้น</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-98b87cfb wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เปลี่ยนนิสัยบางอย่าง-ก็เผาผลาญได้มากขึ้น-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เปลี่ยนนิสัยบางอย่าง-ก็เผาผลาญได้มากขึ้น.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เปลี่ยนนิสัยบางอย่าง-ก็เผาผลาญได้มากขึ้น.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เปลี่ยนนิสัยบางอย่าง-ก็เผาผลาญได้มากขึ้น-1024x576.jpg\" alt=\"เปลี่ยนนิสัยบางอย่าง ก็เผาผลาญได้มากขึ้น\" class=\"uag-image-119\" width=\"1024\" height=\"576\" title=\"เปลี่ยนนิสัยบางอย่าง ก็เผาผลาญได้มากขึ้น\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เปลี่ยนนิสัยบางอย่าง ก็เผาผลาญได้มากขึ้น</strong></h2>\n\n\n\n<p>ใครที่ไม่ชอบออกกำลังกายแบบจริงจัง ยังมีอีกหลายพฤติกรรมที่ช่วยให้ร่างกาย <strong>“เผาผลาญเพิ่ม”</strong> ได้&nbsp;</p>\n\n\n\n<p><strong>1. ยืนนานขึ้น เดินมากขึ้น</strong><strong><br></strong>ยืนขณะทำงาน เดินระหว่างโทรศัพท์ หรือเดินเล่นระหว่างพักเบรกสั้น ๆ ก็เป็นวิธีเผาผลาญที่ไม่เหนื่อย ไม่ฝืน แถมยังดีต่อสมองและระบบไหลเวียนเลือดด้วย</p>\n\n\n\n<p><strong>2. ทำงานบ้านบ้างก็ดีต่อหุ่น</strong><strong><br></strong>ไม่ต้องจัดใหญ่ ล้างจาน ปัดฝุ่น หรือแค่กวาดพื้นเบา ๆ ก็ช่วยให้ร่างกายขยับมากขึ้นกว่าการนั่งเฉย ๆ ทั้งวัน</p>\n\n\n\n<p><strong>3. หลีกเลี่ยงการนั่งนานเกิน 1 ชั่วโมง</strong><strong><br></strong>ถ้าเป็นไปได้ ลุกยืดเส้นทุก ๆ 30-60 นาที ไม่เพียงช่วยให้เผาผลาญดีขึ้น แต่ยังลดปัญหาปวดหลังจากนั่งนาน ๆ ได้</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>นอนให้ดี ก็ช่วยผอมได้</strong></h2>\n\n\n\n<p><strong>“การนอน”</strong> มีผลมากต่อฮอร์โมนที่ควบคุมความหิว ถ้านอนพอ ร่างกายจะไม่หิวเกินความจำเป็น</p>\n\n\n\n<p><strong>1. นอนให้ได้ 7–8 ชั่วโมงต่อคืน</strong><strong><br></strong>ร่างกายจะหลั่งฮอร์โมนอิ่ม (leptin) ได้ดี และลดฮอร์โมนหิว (ghrelin) ลง ทำให้เราไม่รู้สึกอยากกินตลอดเวลา</p>\n\n\n\n<p><strong>2. จัดสภาพแวดล้อมการนอนให้สงบ</strong><strong><br></strong>ห้องมืด อุณหภูมิพอดี ปิดหน้าจอมือถือก่อนนอนสัก 30 นาที จะช่วยให้ร่างกายเข้าสู่โหมดพักฟื้นแบบมีประสิทธิภาพ และช่วยควบคุมน้ำหนักได้ดีขึ้น</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-f414f984 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ใช้จิตวิทยาเบา-ๆ-ช่วยให้ไม่หลุดง่าย-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ใช้จิตวิทยาเบา-ๆ-ช่วยให้ไม่หลุดง่าย.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ใช้จิตวิทยาเบา-ๆ-ช่วยให้ไม่หลุดง่าย.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ใช้จิตวิทยาเบา-ๆ-ช่วยให้ไม่หลุดง่าย-1024x576.jpg\" alt=\"ใช้จิตวิทยาเบา ๆ ช่วยให้ไม่หลุดง่าย\" class=\"uag-image-118\" width=\"1024\" height=\"576\" title=\"ใช้จิตวิทยาเบา ๆ ช่วยให้ไม่หลุดง่าย\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ใช้จิตวิทยาเบา ๆ ช่วยให้ไม่หลุดง่าย</strong></h2>\n\n\n\n<p>ไม่ใช่ทุกวันจะเป๊ะได้เสมอ การมีแผนรับมือทางใจไว้บ้าง จะช่วยให้เราลดน้ำหนักได้ต่อเนื่อง โดยไม่ท้อกลางทาง</p>\n\n\n\n<p><strong>1. วางของกินล่อตาให้ไกลตัว</strong><strong><br></strong>ของที่เห็นบ่อย ๆ จะยิ่งทำให้เราหยิบง่ายขึ้น เช่น ขนมวางโต๊ะ กินไปเรื่อยแบบไม่รู้ตัว ลองเปลี่ยนเป็นผลไม้ หรือของที่ต้องใช้เวลาปอกหั่น จะช่วยให้เราหยุดคิดก่อนหยิบมากขึ้น</p>\n\n\n\n<p><strong>2. ให้รางวัลตัวเองในรูปแบบอื่น</strong><strong><br></strong>บางคนใช้ของหวานเป็นรางวัล แต่จริง ๆ แล้วการซื้อของเล็ก ๆ หรือให้เวลากับตัวเอง ก็ทำให้รู้สึกดีไม่แพ้กัน แถมไม่ต้องพะวงว่าน้ำหนักจะขึ้น</p>\n\n\n\n<p><strong>“ความสม่ำเสมอสำคัญกว่าความเพอร์เฟกต์” </strong>อย่างต่อเนื่อง ก็พาไปสู่ผลลัพธ์ที่ดีได้เหมือนกัน และถ้ารู้สึกว่าเคยพยายามหลายครั้งแล้วล้มเหลว ลองเริ่มใหม่จากวิธีที่ง่ายที่สุดก่อน เช่น ดื่มน้ำให้พอในวันนี้, ไม่เติมน้ำตาลในกาแฟ หรือเดินให้ได้อีกนิดในบ้าน เท่านี้ก็ถือว่าเริ่มต้นแล้วค่ะ</p>\n','รวมวิธีลดน้ำหนัก โดยไม่ต้องออกกำลังกาย ลดได้จริง','','inherit','closed','closed','','106-revision-v1','','','2025-06-11 10:00:46','2025-06-11 10:00:46','',106,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=131',0,'revision','',0),(132,2,'2025-06-08 10:01:06','2025-06-08 10:01:06','\n<p>อยากลดน้ำหนักแบบเร่งด่วน แต่ไม่มีเวลาออกกำลังกาย หรือบางคนไม่ถนัดขยับร่างกายเลย กลายเป็นความรู้สึกท้อและสับสนว่า<strong> “จะมีทางไหนไหมที่น้ำหนักจะลดได้ โดยไม่ต้องเหนื่อยกับฟิตเนสหรือวิ่งทุกวัน”</strong> แต่จะไม่มีสูตรวิเศษที่ทำให้ผอมทันใจใน 3 วัน แต่การลดน้ำหนักอย่างเห็นผล โดยไม่ต้องออกกำลังกายก็สามารถทำได้จริง ด้วยการ <strong>“ปรับพฤติกรรมแบบเข้มข้น”</strong> โดยเน้นไปที่อาหาร การพักผ่อน และวิธีใช้ชีวิตประจำวันที่ช่วยเผาผลาญแบบไม่ฝืน</p>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"https://lh7-rt.googleusercontent.com/docsz/AD_4nXeVwSoe-TJUqxKek78dIvAyfkB2noZ_cmLmYBzAMMs4-Rls7Rp7MkAqni_-XKZKAX-Cnmd_PzyR14mpVEhaGUDtvl_XyP6SCANpYm_E8IbhsqpgxdgO4DcWgQQdOV-wOwVJoqLoKg?key=8igSNncy-zcrShEsCb_k-w\" alt=\"\"/></figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เริ่มต้นด้วยการลดแป้งขัดขาวลงทันที</strong></h2>\n\n\n\n<p>แป้งขัดขาว เช่น ข้าวขาว ขนมปังขาว หรือเส้นก๋วยเตี๋ยว ทำให้น้ำตาลในเลือดพุ่งเร็ว แล้วตกเร็ว ส่งผลให้หิวบ่อย ลองเปลี่ยนเป็นข้าวกล้อง ขนมปังโฮลวีต หรือกินแป้งให้น้อยลงครึ่งหนึ่ง จะช่วยให้ร่างกายเข้าสู่โหมดใช้ไขมันสะสมได้ไวขึ้น</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>งดน้ำตาลทันที แม้จะกินแค่ในกาแฟ</strong></h2>\n\n\n\n<p>เครื่องดื่มหวาน ๆ คือศัตรูตัวร้ายของการลดน้ำหนักแบบด่วน ยิ่งถ้าดื่มชานม กาแฟเย็น หรือน้ำอัดลมทุกวัน ให้ลองงด 100% อย่างน้อย 5–7 วัน น้ำหนักจะลงไวอย่างเห็นได้ชัด เพราะน้ำตาลเหลวดูดซึมเร็ว และสะสมไขมันเร็วมาก</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>กินโปรตีนทุกมื้อ เพื่ออิ่มไว อิ่มนาน</strong></h2>\n\n\n\n<p>เนื้อสัตว์ไม่ติดมัน ไข่ต้ม เต้าหู้ หรือโยเกิร์ตไขมันต่ำ เป็นอาหารที่ทำให้เราอยู่ท้องได้นาน ลดอาการหิวจุกจิกระหว่างวัน ทำให้มื้อต่อไปกินน้อยลงโดยไม่รู้ตัว</p>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"https://lh7-rt.googleusercontent.com/docsz/AD_4nXcmJ3ArLZk_LmeFYVYMkpdTwkz8jUgBd4mBhd-SDLb1GzkehzusiBphXJUz1Qxf9mvtHy9oQTy9mxNleotVBAvdk3oBexRctqMTtzGhNEy3a0O4ajolFo5lMk6z-TK-ZGXxsKsa?key=8igSNncy-zcrShEsCb_k-w\" alt=\"\"/></figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ดื่มน้ำก่อนกินทุกมื้อ ลดปริมาณอาหารลงได้อัตโนมัติ</strong></h2>\n\n\n\n<p>น้ำเปล่าช่วยทำให้กระเพาะเริ่มรู้สึกเต็มก่อนอาหารจะเข้าไป และหลายคนที่คิดว่าหิว จริง ๆ แล้วแค่ร่างกายขาดน้ำ ลองดื่มน้ำก่อนมื้ออาหารสัก 1 แก้วใหญ่ แล้วค่อยกิน จะช่วยลดปริมาณอาหารลงได้แบบไม่ต้องพยายาม</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>นอนให้พออย่างน้อย 7 ชั่วโมงต่อคืน</strong></h2>\n\n\n\n<p>การอดนอน 1 คืน เท่ากับการลดประสิทธิภาพการเผาผลาญลงทันที และเพิ่มฮอร์โมนหิวในร่างกายอย่างมาก ถ้าอยากให้น้ำหนักลดใน 1 สัปดาห์แบบเห็นผล ต้องจัดเวลานอนให้มีคุณภาพที่สุด</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>งดของเค็มจัด เพราะทำให้บวมน้ำ</strong></h2>\n\n\n\n<p>ของหมักดอง ขนมขบเคี้ยว หรืออาหารแปรรูปที่มีโซเดียมสูง ทำให้ตัวบวม น้ำหนักไม่ลงง่าย ลองลดของเค็มสัก 3–5 วัน จะรู้สึกเลยว่าตัวเบาขึ้น หน้าหายบวม และน้ำหนักลดลงไวขึ้น</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>จัดจานอาหารให้เห็นชัด และกินแบบมีสติ</strong></h2>\n\n\n\n<p>หลายครั้งที่เรากินเกินเพราะดูซีรีส์ กินไปคุยไป หรือตักข้าวเพิ่มไม่รู้ตัว ลองเปลี่ยนพฤติกรรมโดยตักอาหารใส่จานให้ชัดเจน นั่งกินช้า ๆ ไม่ก้มดูมือถือ จะช่วยให้รู้สึกอิ่มเร็ว และหยุดกินได้ง่ายขึ้น</p>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"https://lh7-rt.googleusercontent.com/docsz/AD_4nXeqTeUiTzHf7KqsbXRt8tU63ovwv1HW6fJVV5VU96tWqeal6gUwEALxRevhZrKrmxHL_ZZjXZF6fVnhVPp3OhPFVD3O8VNlgkfCvL4EsTeTwGb6D-Z8vgiQUHDuPs5XZpvXFnzn?key=8igSNncy-zcrShEsCb_k-w\" alt=\"\"/></figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ใช้การเดินเบา ๆ แทนการออกกำลังกายแบบหนัก</strong></h2>\n\n\n\n<p>ไม่อยากออกกำลังกาย แต่แค่เดินมากขึ้นวันละ 15–30 นาที เช่น เดินในห้อง ทำงานบ้าน หรือลุกไปหยิบน้ำบ่อย ๆ ก็ช่วยกระตุ้นระบบเผาผลาญได้มากพอสมควร และไม่ฝืนเกินไป</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เริ่มวันด้วยมื้อเช้าเบา ๆ แต่มีโปรตีน</strong></h2>\n\n\n\n<p>การอดมื้อเช้าทำให้หลายคนหิวจัดตอนบ่าย และหลุดตอนเย็น ลองเริ่มต้นวันด้วยไข่ต้ม+ผลไม้ หรือโยเกิร์ต+ถั่วเล็กน้อย จะช่วยให้สมองปลอดโปร่ง ไม่หิวรุนแรงในมื้อถัดไป</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>หลีกเลี่ยง “หลุดวันเดียว กลายเป็นหยุดทั้งสัปดาห์”</strong></h2>\n\n\n\n<p>คนส่วนใหญ่พลาดเพราะเผลอกินของหวานแล้วรู้สึกผิด แล้วเลยไปทั้งวันทั้งคืน ลองเปลี่ยนมุมมองใหม่ว่า “มื้อที่หลุด ไม่ได้ทำลายความพยายามทั้งสัปดาห์” แล้วกลับมาเริ่มใหม่มื้อต่อไปทันที</p>\n\n\n\n<p>ถ้าคุณกำลังเร่งลดน้ำหนักเพื่อโอกาสพิเศษ หรืออยากเริ่มเปลี่ยนตัวเองแบบทันใจ บทความนี้คือแนวทางที่ช่วยได้จริง และไม่เสี่ยงโยโย่แบบวิธีหักดิบ อย่าลืมว่าความต่อเนื่องสำคัญกว่าความเร็วเสมอ แม้คุณจะเริ่มจากการลดของหวานเพียงอย่างเดียว แต่ถ้าทำทุกวัน น้ำหนักก็ลดลงได้แบบไม่ต้องเหนื่อยเลยค่ะ</p>\n','ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน','','publish','open','open','','fast-weight-loss-no-exercise','','','2025-06-13 04:10:20','2025-06-13 04:10:20','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=132',0,'post','',0),(133,2,'2025-06-11 10:02:55','2025-06-11 10:02:55','\n<p>อยากลดน้ำหนักแบบเร่งด่วน แต่ไม่มีเวลาออกกำลังกาย หรือบางคนไม่ถนัดขยับร่างกายเลย กลายเป็นความรู้สึกท้อและสับสนว่า<strong> “จะมีทางไหนไหมที่น้ำหนักจะลดได้ โดยไม่ต้องเหนื่อยกับฟิตเนสหรือวิ่งทุกวัน”</strong> แต่จะไม่มีสูตรวิเศษที่ทำให้ผอมทันใจใน 3 วัน แต่การลดน้ำหนักอย่างเห็นผล โดยไม่ต้องออกกำลังกายก็สามารถทำได้จริง ด้วยการ <strong>“ปรับพฤติกรรมแบบเข้มข้น”</strong> โดยเน้นไปที่อาหาร การพักผ่อน และวิธีใช้ชีวิตประจำวันที่ช่วยเผาผลาญแบบไม่ฝืน</p>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"https://lh7-rt.googleusercontent.com/docsz/AD_4nXeVwSoe-TJUqxKek78dIvAyfkB2noZ_cmLmYBzAMMs4-Rls7Rp7MkAqni_-XKZKAX-Cnmd_PzyR14mpVEhaGUDtvl_XyP6SCANpYm_E8IbhsqpgxdgO4DcWgQQdOV-wOwVJoqLoKg?key=8igSNncy-zcrShEsCb_k-w\" alt=\"\"/></figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เริ่มต้นด้วยการลดแป้งขัดขาวลงทันที</strong></h2>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><br></strong>แป้งขัดขาว เช่น ข้าวขาว ขนมปังขาว หรือเส้นก๋วยเตี๋ยว ทำให้น้ำตาลในเลือดพุ่งเร็ว แล้วตกเร็ว ส่งผลให้หิวบ่อย ลองเปลี่ยนเป็นข้าวกล้อง ขนมปังโฮลวีต หรือกินแป้งให้น้อยลงครึ่งหนึ่ง จะช่วยให้ร่างกายเข้าสู่โหมดใช้ไขมันสะสมได้ไวขึ้น</h2>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>งดน้ำตาลทันที แม้จะกินแค่ในกาแฟ</strong></h2>\n\n\n\n<p><strong><br></strong> เครื่องดื่มหวาน ๆ คือศัตรูตัวร้ายของการลดน้ำหนักแบบด่วน ยิ่งถ้าดื่มชานม กาแฟเย็น หรือน้ำอัดลมทุกวัน ให้ลองงด 100% อย่างน้อย 5–7 วัน น้ำหนักจะลงไวอย่างเห็นได้ชัด เพราะน้ำตาลเหลวดูดซึมเร็ว และสะสมไขมันเร็วมาก</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>กินโปรตีนทุกมื้อ เพื่ออิ่มไว อิ่มนาน</strong></h2>\n\n\n\n<p><strong><br></strong> เนื้อสัตว์ไม่ติดมัน ไข่ต้ม เต้าหู้ หรือโยเกิร์ตไขมันต่ำ เป็นอาหารที่ทำให้เราอยู่ท้องได้นาน ลดอาการหิวจุกจิกระหว่างวัน ทำให้มื้อต่อไปกินน้อยลงโดยไม่รู้ตัว</p>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"https://lh7-rt.googleusercontent.com/docsz/AD_4nXcmJ3ArLZk_LmeFYVYMkpdTwkz8jUgBd4mBhd-SDLb1GzkehzusiBphXJUz1Qxf9mvtHy9oQTy9mxNleotVBAvdk3oBexRctqMTtzGhNEy3a0O4ajolFo5lMk6z-TK-ZGXxsKsa?key=8igSNncy-zcrShEsCb_k-w\" alt=\"\"/></figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ดื่มน้ำก่อนกินทุกมื้อ ลดปริมาณอาหารลงได้อัตโนมัติ</strong></h2>\n\n\n\n<p><strong><br></strong> น้ำเปล่าช่วยทำให้กระเพาะเริ่มรู้สึกเต็มก่อนอาหารจะเข้าไป และหลายคนที่คิดว่าหิว จริง ๆ แล้วแค่ร่างกายขาดน้ำ ลองดื่มน้ำก่อนมื้ออาหารสัก 1 แก้วใหญ่ แล้วค่อยกิน จะช่วยลดปริมาณอาหารลงได้แบบไม่ต้องพยายาม</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>นอนให้พออย่างน้อย 7 ชั่วโมงต่อคืน</strong></h2>\n\n\n\n<p><strong><br></strong> การอดนอน 1 คืน เท่ากับการลดประสิทธิภาพการเผาผลาญลงทันที และเพิ่มฮอร์โมนหิวในร่างกายอย่างมาก ถ้าอยากให้น้ำหนักลดใน 1 สัปดาห์แบบเห็นผล ต้องจัดเวลานอนให้มีคุณภาพที่สุด</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>งดของเค็มจัด เพราะทำให้บวมน้ำ</strong></h2>\n\n\n\n<p><strong><br></strong> ของหมักดอง ขนมขบเคี้ยว หรืออาหารแปรรูปที่มีโซเดียมสูง ทำให้ตัวบวม น้ำหนักไม่ลงง่าย ลองลดของเค็มสัก 3–5 วัน จะรู้สึกเลยว่าตัวเบาขึ้น หน้าหายบวม และน้ำหนักลดลงไวขึ้น</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>จัดจานอาหารให้เห็นชัด และกินแบบมีสติ</strong></h2>\n\n\n\n<p><strong><br></strong> หลายครั้งที่เรากินเกินเพราะดูซีรีส์ กินไปคุยไป หรือตักข้าวเพิ่มไม่รู้ตัว ลองเปลี่ยนพฤติกรรมโดยตักอาหารใส่จานให้ชัดเจน นั่งกินช้า ๆ ไม่ก้มดูมือถือ จะช่วยให้รู้สึกอิ่มเร็ว และหยุดกินได้ง่ายขึ้น</p>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"https://lh7-rt.googleusercontent.com/docsz/AD_4nXeqTeUiTzHf7KqsbXRt8tU63ovwv1HW6fJVV5VU96tWqeal6gUwEALxRevhZrKrmxHL_ZZjXZF6fVnhVPp3OhPFVD3O8VNlgkfCvL4EsTeTwGb6D-Z8vgiQUHDuPs5XZpvXFnzn?key=8igSNncy-zcrShEsCb_k-w\" alt=\"\"/></figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ใช้การเดินเบา ๆ แทนการออกกำลังกายแบบหนัก</strong></h2>\n\n\n\n<p><strong><br></strong> ไม่อยากออกกำลังกาย แต่แค่เดินมากขึ้นวันละ 15–30 นาที เช่น เดินในห้อง ทำงานบ้าน หรือลุกไปหยิบน้ำบ่อย ๆ ก็ช่วยกระตุ้นระบบเผาผลาญได้มากพอสมควร และไม่ฝืนเกินไป</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เริ่มวันด้วยมื้อเช้าเบา ๆ แต่มีโปรตีน</strong></h2>\n\n\n\n<p><strong><br></strong> การอดมื้อเช้าทำให้หลายคนหิวจัดตอนบ่าย และหลุดตอนเย็น ลองเริ่มต้นวันด้วยไข่ต้ม+ผลไม้ หรือโยเกิร์ต+ถั่วเล็กน้อย จะช่วยให้สมองปลอดโปร่ง ไม่หิวรุนแรงในมื้อถัดไป</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>หลีกเลี่ยง “หลุดวันเดียว กลายเป็นหยุดทั้งสัปดาห์”</strong></h2>\n\n\n\n<p><strong><br></strong> คนส่วนใหญ่พลาดเพราะเผลอกินของหวานแล้วรู้สึกผิด แล้วเลยไปทั้งวันทั้งคืน ลองเปลี่ยนมุมมองใหม่ว่า “มื้อที่หลุด ไม่ได้ทำลายความพยายามทั้งสัปดาห์” แล้วกลับมาเริ่มใหม่มื้อต่อไปทันที</p>\n\n\n\n<p>ถ้าคุณกำลังเร่งลดน้ำหนักเพื่อโอกาสพิเศษ หรืออยากเริ่มเปลี่ยนตัวเองแบบทันใจ บทความนี้คือแนวทางที่ช่วยได้จริง และไม่เสี่ยงโยโย่แบบวิธีหักดิบ อย่าลืมว่าความต่อเนื่องสำคัญกว่าความเร็วเสมอ แม้คุณจะเริ่มจากการลดของหวานเพียงอย่างเดียว แต่ถ้าทำทุกวัน น้ำหนักก็ลดลงได้แบบไม่ต้องเหนื่อยเลยค่ะ</p>\n','ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน','','inherit','closed','closed','','132-revision-v1','','','2025-06-11 10:02:55','2025-06-11 10:02:55','',132,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=133',0,'revision','',0),(135,2,'2025-06-11 10:05:13','2025-06-11 10:05:13','\n<p>อยากลดน้ำหนักแบบเร่งด่วน แต่ไม่มีเวลาออกกำลังกาย หรือบางคนไม่ถนัดขยับร่างกายเลย กลายเป็นความรู้สึกท้อและสับสนว่า<strong> “จะมีทางไหนไหมที่น้ำหนักจะลดได้ โดยไม่ต้องเหนื่อยกับฟิตเนสหรือวิ่งทุกวัน”</strong> แต่จะไม่มีสูตรวิเศษที่ทำให้ผอมทันใจใน 3 วัน แต่การลดน้ำหนักอย่างเห็นผล โดยไม่ต้องออกกำลังกายก็สามารถทำได้จริง ด้วยการ <strong>“ปรับพฤติกรรมแบบเข้มข้น”</strong> โดยเน้นไปที่อาหาร การพักผ่อน และวิธีใช้ชีวิตประจำวันที่ช่วยเผาผลาญแบบไม่ฝืน</p>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"https://lh7-rt.googleusercontent.com/docsz/AD_4nXeVwSoe-TJUqxKek78dIvAyfkB2noZ_cmLmYBzAMMs4-Rls7Rp7MkAqni_-XKZKAX-Cnmd_PzyR14mpVEhaGUDtvl_XyP6SCANpYm_E8IbhsqpgxdgO4DcWgQQdOV-wOwVJoqLoKg?key=8igSNncy-zcrShEsCb_k-w\" alt=\"\"/></figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เริ่มต้นด้วยการลดแป้งขัดขาวลงทันที</strong></h2>\n\n\n\n<p>แป้งขัดขาว เช่น ข้าวขาว ขนมปังขาว หรือเส้นก๋วยเตี๋ยว ทำให้น้ำตาลในเลือดพุ่งเร็ว แล้วตกเร็ว ส่งผลให้หิวบ่อย ลองเปลี่ยนเป็นข้าวกล้อง ขนมปังโฮลวีต หรือกินแป้งให้น้อยลงครึ่งหนึ่ง จะช่วยให้ร่างกายเข้าสู่โหมดใช้ไขมันสะสมได้ไวขึ้น</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>งดน้ำตาลทันที แม้จะกินแค่ในกาแฟ</strong></h2>\n\n\n\n<p>เครื่องดื่มหวาน ๆ คือศัตรูตัวร้ายของการลดน้ำหนักแบบด่วน ยิ่งถ้าดื่มชานม กาแฟเย็น หรือน้ำอัดลมทุกวัน ให้ลองงด 100% อย่างน้อย 5–7 วัน น้ำหนักจะลงไวอย่างเห็นได้ชัด เพราะน้ำตาลเหลวดูดซึมเร็ว และสะสมไขมันเร็วมาก</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>กินโปรตีนทุกมื้อ เพื่ออิ่มไว อิ่มนาน</strong></h2>\n\n\n\n<p>เนื้อสัตว์ไม่ติดมัน ไข่ต้ม เต้าหู้ หรือโยเกิร์ตไขมันต่ำ เป็นอาหารที่ทำให้เราอยู่ท้องได้นาน ลดอาการหิวจุกจิกระหว่างวัน ทำให้มื้อต่อไปกินน้อยลงโดยไม่รู้ตัว</p>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"https://lh7-rt.googleusercontent.com/docsz/AD_4nXcmJ3ArLZk_LmeFYVYMkpdTwkz8jUgBd4mBhd-SDLb1GzkehzusiBphXJUz1Qxf9mvtHy9oQTy9mxNleotVBAvdk3oBexRctqMTtzGhNEy3a0O4ajolFo5lMk6z-TK-ZGXxsKsa?key=8igSNncy-zcrShEsCb_k-w\" alt=\"\"/></figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ดื่มน้ำก่อนกินทุกมื้อ ลดปริมาณอาหารลงได้อัตโนมัติ</strong></h2>\n\n\n\n<p>น้ำเปล่าช่วยทำให้กระเพาะเริ่มรู้สึกเต็มก่อนอาหารจะเข้าไป และหลายคนที่คิดว่าหิว จริง ๆ แล้วแค่ร่างกายขาดน้ำ ลองดื่มน้ำก่อนมื้ออาหารสัก 1 แก้วใหญ่ แล้วค่อยกิน จะช่วยลดปริมาณอาหารลงได้แบบไม่ต้องพยายาม</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>นอนให้พออย่างน้อย 7 ชั่วโมงต่อคืน</strong></h2>\n\n\n\n<p>การอดนอน 1 คืน เท่ากับการลดประสิทธิภาพการเผาผลาญลงทันที และเพิ่มฮอร์โมนหิวในร่างกายอย่างมาก ถ้าอยากให้น้ำหนักลดใน 1 สัปดาห์แบบเห็นผล ต้องจัดเวลานอนให้มีคุณภาพที่สุด</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>งดของเค็มจัด เพราะทำให้บวมน้ำ</strong></h2>\n\n\n\n<p>ของหมักดอง ขนมขบเคี้ยว หรืออาหารแปรรูปที่มีโซเดียมสูง ทำให้ตัวบวม น้ำหนักไม่ลงง่าย ลองลดของเค็มสัก 3–5 วัน จะรู้สึกเลยว่าตัวเบาขึ้น หน้าหายบวม และน้ำหนักลดลงไวขึ้น</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>จัดจานอาหารให้เห็นชัด และกินแบบมีสติ</strong></h2>\n\n\n\n<p>หลายครั้งที่เรากินเกินเพราะดูซีรีส์ กินไปคุยไป หรือตักข้าวเพิ่มไม่รู้ตัว ลองเปลี่ยนพฤติกรรมโดยตักอาหารใส่จานให้ชัดเจน นั่งกินช้า ๆ ไม่ก้มดูมือถือ จะช่วยให้รู้สึกอิ่มเร็ว และหยุดกินได้ง่ายขึ้น</p>\n\n\n\n<figure class=\"wp-block-image\"><img src=\"https://lh7-rt.googleusercontent.com/docsz/AD_4nXeqTeUiTzHf7KqsbXRt8tU63ovwv1HW6fJVV5VU96tWqeal6gUwEALxRevhZrKrmxHL_ZZjXZF6fVnhVPp3OhPFVD3O8VNlgkfCvL4EsTeTwGb6D-Z8vgiQUHDuPs5XZpvXFnzn?key=8igSNncy-zcrShEsCb_k-w\" alt=\"\"/></figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ใช้การเดินเบา ๆ แทนการออกกำลังกายแบบหนัก</strong></h2>\n\n\n\n<p>ไม่อยากออกกำลังกาย แต่แค่เดินมากขึ้นวันละ 15–30 นาที เช่น เดินในห้อง ทำงานบ้าน หรือลุกไปหยิบน้ำบ่อย ๆ ก็ช่วยกระตุ้นระบบเผาผลาญได้มากพอสมควร และไม่ฝืนเกินไป</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เริ่มวันด้วยมื้อเช้าเบา ๆ แต่มีโปรตีน</strong></h2>\n\n\n\n<p>การอดมื้อเช้าทำให้หลายคนหิวจัดตอนบ่าย และหลุดตอนเย็น ลองเริ่มต้นวันด้วยไข่ต้ม+ผลไม้ หรือโยเกิร์ต+ถั่วเล็กน้อย จะช่วยให้สมองปลอดโปร่ง ไม่หิวรุนแรงในมื้อถัดไป</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>หลีกเลี่ยง “หลุดวันเดียว กลายเป็นหยุดทั้งสัปดาห์”</strong></h2>\n\n\n\n<p>คนส่วนใหญ่พลาดเพราะเผลอกินของหวานแล้วรู้สึกผิด แล้วเลยไปทั้งวันทั้งคืน ลองเปลี่ยนมุมมองใหม่ว่า “มื้อที่หลุด ไม่ได้ทำลายความพยายามทั้งสัปดาห์” แล้วกลับมาเริ่มใหม่มื้อต่อไปทันที</p>\n\n\n\n<p>ถ้าคุณกำลังเร่งลดน้ำหนักเพื่อโอกาสพิเศษ หรืออยากเริ่มเปลี่ยนตัวเองแบบทันใจ บทความนี้คือแนวทางที่ช่วยได้จริง และไม่เสี่ยงโยโย่แบบวิธีหักดิบ อย่าลืมว่าความต่อเนื่องสำคัญกว่าความเร็วเสมอ แม้คุณจะเริ่มจากการลดของหวานเพียงอย่างเดียว แต่ถ้าทำทุกวัน น้ำหนักก็ลดลงได้แบบไม่ต้องเหนื่อยเลยค่ะ</p>\n','ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน','','inherit','closed','closed','','132-revision-v1','','','2025-06-11 10:05:13','2025-06-11 10:05:13','',132,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=135',0,'revision','',0),(137,2,'2025-06-11 10:08:40','2025-06-11 10:08:40','\n<p>ความงามไม่ได้จำกัดอยู่แค่ \"ความผอม\" อีกต่อไป การมีหุ่นสวยไม่ได้หมายถึงการมีน้ำหนักน้อยที่สุด แต่คือการมีสัดส่วนที่สมดุล แข็งแรง และที่สำคัญที่สุดคือ เหมาะสมกับรูปร่างเฉพาะของคุณ การลดน้ำหนักแบบเหมารวมอาจทำให้คุณผิดหวัง หรือได้ผลลัพธ์ที่ไม่ตรงใจ วันนี้เราจะมาเจาะลึกถึงวิธีการทำหุ่นสวยและลดน้ำหนักให้เหมาะกับรูปร่างแต่ละแบบ พร้อมเคล็ดลับทางจิตวิทยาและโภชนาการที่ถูกต้อง</p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ทำหุ่นสวย.png\" alt=\"\" class=\"wp-image-109\"/></figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>รู้จักและเข้าใจรูปร่างของตัวเอง<br><br>ก่อนจะเริ่มต้นแผนการลดน้ำหนัก การรู้จักและเข้าใจรูปร่างของตัวเองเป็นสิ่งสำคัญที่สุด เพราะแต่ละคนมีโครงสร้างกระดูก การกระจายตัวของไขมัน และการสะสมกล้ามเนื้อที่แตกต่างกัน การพยายามเปลี่ยนแปลงรูปร่างให้เหมือนคนอื่นอาจนำไปสู่ความผิดหวังและท้อแท้ได้ มาดูกันว่ารูปร่างพื้นฐานของผู้หญิงมีแบบใดบ้าง และคุณจัดอยู่ในประเภทไหน</li>\n</ol>\n\n\n\n<p>1.1 หุ่นทรงแอปเปิ้ล </p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลักษณะเด่น ช่วงบนใหญ่กว่าช่วงล่าง มีไขมันสะสมบริเวณหน้าท้อง เอวไม่คอดชัดเจน แขนขาเล็กเรียว</li>\n\n\n\n<li>เป้าหมายการลดน้ำหนัก เน้นการลดไขมันหน้าท้อง และสร้างความสมดุลให้ช่วงล่างดูมีมิติมากขึ้น</li>\n\n\n\n<li>ความท้าทาย การลดไขมันหน้าท้องเป็นเรื่องยากกว่าไขมันส่วนอื่น และมีความเสี่ยงต่อโรคเมตาบอลิกสูงกว่ารูปร่างอื่น</li>\n</ul>\n\n\n\n<p>1.2 หุ่นทรงลูกแพร์</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลักษณะเด่น ช่วงล่างใหญ่กว่าช่วงบน มีสะโพก ก้น และต้นขาใหญ่ เอวเล็กคอด แขนไหล่เล็ก</li>\n\n\n\n<li>เป้าหมายการลดน้ำหนัก เน้นการลดไขมันสะสมบริเวณสะโพกและต้นขา พร้อมเสริมสร้างกล้ามเนื้อช่วงบนเพื่อสร้างความสมดุล</li>\n\n\n\n<li>ความท้าทาย ไขมันบริเวณสะโพกและต้นขาค่อนข้างดื้อต่อการลด และอาจต้องใช้ความอดทนสูง</li>\n</ul>\n\n\n\n<p>1.3 หุ่นทรงนาฬิกาทราย</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลักษณะเด่น สัดส่วนไหล่และสะโพกสมดุลกัน มีเอวคอดชัดเจน ดูมีส่วนเว้าส่วนโค้ง</li>\n\n\n\n<li>เป้าหมายการลดน้ำหนัก รักษาสัดส่วนที่สมดุลนี้ไว้ เน้นการกระชับสัดส่วนและรักษามวลกล้ามเนื้อ</li>\n\n\n\n<li>ความท้าทาย หากน้ำหนักเพิ่มขึ้น มักจะเพิ่มขึ้นทั่วร่างกาย ทำให้สูญเสียส่วนเว้าส่วนโค้งได้ง่าย</li>\n</ul>\n\n\n\n<p>1.4 หุ่นทรงตรง / ทรงกระบอก</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลักษณะเด่น สัดส่วนไหล่ เอว และสะโพกใกล้เคียงกัน ไม่ค่อยมีส่วนเว้าส่วนโค้งมากนัก</li>\n\n\n\n<li>เป้าหมายการลดน้ำหนัก สร้างส่วนเว้าส่วนโค้งให้ดูมีมิติมากขึ้น เน้นการสร้างกล้ามเนื้อไหล่และสะโพก พร้อมลดไขมันบริเวณเอวเล็กน้อย</li>\n\n\n\n<li>ความท้าทาย อาจต้องใช้การสร้างกล้ามเนื้ออย่างสม่ำเสมอเพื่อสร้างสัดส่วนที่ต้องการ</li>\n</ul>\n\n\n\n<p>การรู้ว่าคุณมีรูปร่างแบบไหนไม่ได้หมายความว่าคุณจะต้องยึดติดกับมัน แต่เป็นการช่วยให้คุณวางแผนการลดน้ำหนักและสร้างหุ่นที่เหมาะสมกับโครงสร้างพื้นฐานของคุณได้ดีขึ้น</p>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>หลักโภชนาการสำหรับหุ่นสวย กินอย่างไรให้ลงตัวกับรูปร่าง</li>\n</ol>\n\n\n\n<p>ไม่ว่าคุณจะมีรูปร่างแบบใด หลักโภชนาการพื้นฐานยังคงเป็นหัวใจสำคัญของการลดน้ำหนักและสร้างหุ่นสวย นั่นคือ การสร้างภาวะขาดดุลพลังงาน (Calorie Deficit) คือ กินให้น้อยกว่าที่ร่างกายใช้ไป แต่ต้องกินให้เพียงพอต่อการดำรงชีวิตและรักษามวลกล้ามเนื้อ</p>\n\n\n\n<p>2.1 เน้นโปรตีนเป็นหลัก โปรตีนคือพระเอกในการสร้างหุ่นสวย เพราะช่วยในการ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>รักษามวลกล้ามเนื้อ เมื่อลดน้ำหนัก สิ่งที่เราอยากลดคือไขมัน ไม่ใช่กล้ามเนื้อ การกินโปรตีนเพียงพอช่วยป้องกันการสลายกล้ามเนื้อมาใช้เป็นพลังงาน</li>\n\n\n\n<li>อิ่มนาน โปรตีนใช้เวลาย่อยนานกว่าคาร์โบไฮเดรตและไขมัน ทำให้คุณรู้สึกอิ่มนาน ลดความอยากอาหารและลดการกินจุบจิบ</li>\n\n\n\n<li>เพิ่มการเผาผลาญ ร่างกายใช้พลังงานในการย่อยโปรตีนมากกว่าสารอาหารอื่น (Thermic Effect of Food - TEF)</li>\n</ul>\n\n\n\n<p>แหล่งโปรตีนที่ดี เนื้อสัตว์ไม่ติดมัน, ปลา, ไข่, ผลิตภัณฑ์นมไขมันต่ำ, เต้าหู้, ถั่ว, ถั่วเลนทิล</p>\n\n\n\n<p>2.2 เลือกคาร์โบไฮเดรตเชิงซ้อน คาร์โบไฮเดรตคือแหล่งพลังงานหลักของร่างกาย การงดคาร์โบไฮเดรตโดยสิ้นเชิงอาจทำให้ร่างกายอ่อนเพลีย ขาดสมาธิ และไม่มีแรงออกกำลังกาย</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ให้พลังงานคงที่ คาร์โบไฮเดรตเชิงซ้อน เช่น ข้าวกล้อง ขนมปังโฮลวีท ธัญพืชไม่ขัดสี จะถูกย่อยและดูดซึมอย่างช้าๆ ทำให้ระดับน้ำตาลในเลือดคงที่ ให้พลังงานต่อเนื่องและอิ่มนานกว่าคาร์โบไฮเดรตเชิงเดี่ยว (น้ำตาล, ขนมหวาน)</li>\n\n\n\n<li>ใยอาหารสูง ช่วยในการขับถ่าย ลดการดูดซึมไขมัน และช่วยให้อิ่ม</li>\n</ul>\n\n\n\n<p>2.3 บริโภคไขมันดีอย่างพอประมาณ ไขมันดีมีความจำเป็นต่อการทำงานของร่างกาย การดูดซึมวิตามินที่ละลายในไขมัน และการผลิตฮอร์โมน</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>แหล่งไขมันดี อะโวคาโด, น้ำมันมะกอก, ถั่วเปลือกแข็ง, เมล็ดพืช, ปลาแซลมอน (มีโอเมก้า 3)</li>\n</ul>\n\n\n\n<p>2.4 ดื่มน้ำเปล่าให้เพียงพอ น้ำเป็นส่วนสำคัญของกระบวนการเมตาบอลิซึม ช่วยให้ระบบเผาผลาญทำงานได้ดีขึ้น ช่วยให้อิ่มเร็วขึ้น และลดความอยากอาหารปลอมๆ</p>\n\n\n\n<p>2.5 วิตามินและแร่ธาตุจากผักและผลไม้ ผักและผลไม้เป็นแหล่งใยอาหาร วิตามิน และแร่ธาตุที่จำเป็นต่อการทำงานของร่างกายและสุขภาพโดยรวม ควรบริโภคให้หลากหลาย</p>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>การออกกำลังกายเพื่อปั้นหุ่น ไม่ต้องหักโหม&nbsp;</li>\n</ol>\n\n\n\n<p>แต่ต้องถูกจุดแม้ว่าหัวข้อจะเน้นการลดน้ำหนักแบบไม่ออกกำลังกาย แต่การออกกำลังกายเบาๆ หรือการเพิ่มกิจกรรมทางกายในชีวิตประจำวัน (Non-Exercise Activity Thermogenesis - NEAT) และการออกกำลังกายแบบเวทเทรนนิ่งเพื่อสร้างกล้ามเนื้อ ถือเป็นหัวใจสำคัญในการ \"ปั้นหุ่น\" และสร้างความแข็งแรงอย่างยั่งยืน การออกกำลังกายที่เหมาะสมกับรูปร่างจะช่วยเน้นการสร้างกล้ามเนื้อในจุดที่ต้องการและลดไขมันส่วนเกิน</p>\n\n\n\n<p>3.1 การออกกำลังกายตามรูปร่าง</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>หุ่นทรงแอปเปิ้ล<br>เน้น คาร์ดิโอที่ช่วยเผาผลาญไขมันโดยรวม เช่น เดินเร็ว วิ่ง ว่ายน้ำ ปั่นจักรยาน (เน้นความต่อเนื่อง) และเวทเทรนนิ่งที่เน้นกล้ามเนื้อหน้าท้องและแกนกลางลำตัวเพื่อความแข็งแรง (เช่น แพลงก์, ไซด์แพลงก์)\n<ul class=\"wp-block-list\">\n<li>เป้าหมาย ลดไขมันสะสมบริเวณกลางลำตัว</li>\n</ul>\n</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-fe028363 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักให้เหมาะกับรูปร่าง-.png ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักให้เหมาะกับรูปร่าง-.png 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักให้เหมาะกับรูปร่าง-.png 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักให้เหมาะกับรูปร่าง-.png\" alt=\"\" class=\"uag-image-107\" width=\"602\" height=\"376\" title=\"ลดน้ำหนักให้เหมาะกับรูปร่าง\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>หุ่นทรงลูกแพร์<br>\n<ul class=\"wp-block-list\">\n<li>เน้น เวทเทรนนิ่งช่วงบน เช่น ท่าเล่นไหล่ หลัง แขน เพื่อสร้างความสมดุลกับช่วงล่าง และคาร์ดิโอที่เน้นการใช้กล้ามเนื้อขาและสะโพก แต่ไม่เน้นสร้างมวลมากเกินไป เช่น เดินเร็วบนลู่วิ่งชันๆ, ปั่นจักรยานแบบเบาๆ</li>\n\n\n\n<li>เป้าหมาย ลดไขมันสะโพก/ต้นขา และสร้างความสมดุลช่วงบน</li>\n</ul>\n</li>\n\n\n\n<li>หุ่นทรงนาฬิกาทราย<br>\n<ul class=\"wp-block-list\">\n<li>เน้น การออกกำลังกายที่รักษาความสมดุลของร่างกายทั้งหมด ทั้งคาร์ดิโอและเวทเทรนนิ่งแบบ Full Body เพื่อกระชับสัดส่วน รักษารูปร่างเดิม และเพิ่มความแข็งแรงโดยรวม</li>\n\n\n\n<li>เป้าหมาย รักษาและกระชับสัดส่วนที่สวยงามอยู่แล้ว</li>\n</ul>\n</li>\n\n\n\n<li>หุ่นทรงตรง / ทรงกระบอก<br>\n<ul class=\"wp-block-list\">\n<li>เน้น เวทเทรนนิ่งที่ช่วยสร้างความโค้งเว้า เช่น ท่าเล่นไหล่ให้กว้างขึ้น ท่าเล่นสะโพก/ก้นให้ผายขึ้นและการออกกำลังกายที่เน้นแกนกลางลำตัวเพื่อสร้างความคมชัดของเอว</li>\n\n\n\n<li>เป้าหมาย สร้างส่วนเว้าส่วนโค้งให้รูปร่างดูมีมิติมากขึ้น</li>\n</ul>\n</li>\n</ul>\n\n\n\n<p>3.2 เพิ่มกิจกรรมทางกายในชีวิตประจำวัน (NEAT) ไม่ต้องเข้ายิมก็เบิร์นแคลอรี่ได้!</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เดินให้มากขึ้น เดินขึ้นบันไดแทนลิฟต์ จอดรถไกลขึ้น เดินไปซื้อของใกล้บ้าน</li>\n\n\n\n<li>ทำงานบ้าน กวาดบ้าน ถูบ้าน จัดสวน เป็นการออกกำลังกายที่ใช้พลังงาน</li>\n\n\n\n<li>ยืดเหยียดร่างกาย ทำงานหน้าคอมนานๆ ควรลุกขึ้นมายืดเส้นยืดสาย</li>\n\n\n\n<li>เต้นรำ เปิดเพลงโปรดแล้วเต้นให้สนุก เป็นการออกกำลังกายแบบคาร์ดิโอที่ดี</li>\n</ul>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>พลังของจิตวิทยา ปรับมายด์เซ็ต สู่ความสำเร็จที่ยั่งยืน</li>\n</ol>\n\n\n\n<p>การลดน้ำหนักไม่ใช่แค่เรื่องอาหารและการออกกำลังกาย แต่เป็นเรื่องของจิตใจและพฤติกรรม หากจิตใจไม่พร้อม การลดน้ำหนักก็จะไม่ยั่งยืน</p>\n\n\n\n<p>4.1 กินอย่างมีสติ (Mindful Eating)</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ฟังร่างกาย กินเมื่อหิว หยุดเมื่ออิ่ม ไม่ใช่กินตามอารมณ์หรือสิ่งกระตุ้น</li>\n\n\n\n<li>ชะลอการกิน เคี้ยวให้ละเอียด ลิ้มรสชาติอาหารแต่ละคำ เพื่อให้ร่างกายมีเวลาส่งสัญญาณอิ่มไปถึงสมอง</li>\n</ul>\n\n\n\n<p>4.2 กำหนดเป้าหมายที่สมจริงและฉลองความสำเร็จเล็กๆ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เป้าหมายเชิงพฤติกรรม แทนที่จะโฟกัสแค่ตัวเลขบนตาชั่ง ให้ตั้งเป้าหมายที่ทำได้จริง เช่น \"จะกินผักทุกมื้อ\" \"จะดื่มน้ำเปล่า 2 ลิตร\"</li>\n\n\n\n<li>ให้รางวัลตัวเอง เมื่อทำเป้าหมายเล็กๆ ได้สำเร็จ ให้รางวัลที่ไม่ใช่อาหาร เช่น ซื้อเสื้อผ้าใหม่ นวดผ่อนคลาย ดูหนัง</li>\n</ul>\n\n\n\n<p>4.3 จัดการความเครียด</p>\n\n\n\n<p>ความเครียดทำให้ร่างกายหลั่งฮอร์โมนคอร์ติซอล ซึ่งส่งผลต่อการสะสมไขมัน โดยเฉพาะบริเวณหน้าท้อง และทำให้เกิดความอยากอาหาร การจัดการความเครียดด้วยการพักผ่อน ทำกิจกรรมที่ชอบ หรือฝึกการหายใจ เป็นสิ่งสำคัญ</p>\n\n\n\n<p>4.4 นอนหลับให้เพียงพอ</p>\n\n\n\n<p>การนอนหลับที่มีคุณภาพ (7-9 ชั่วโมงต่อคืน) ช่วยปรับสมดุลฮอร์โมนที่ควบคุมความอยากอาหารและพลังงาน (Leptin และ Ghrelin) ทำให้ร่างกายมีพลังงานเพียงพอและลดความอยากอาหารที่ไม่จำเป็น</p>\n\n\n\n<p>4.5 สร้างสภาพแวดล้อมที่เอื้อต่อการลดน้ำหนัก</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กำจัดสิ่งยั่วยวน เคลียร์ตู้เย็นและตู้กับข้าวจากอาหารขยะ</li>\n\n\n\n<li>เติมเต็มด้วยอาหารสุขภาพ เตรียมผัก ผลไม้ โปรตีนพร้อมกินไว้เสมอ</li>\n\n\n\n<li>ใช้จานขนาดเล็ก ช่วยควบคุมปริมาณอาหารโดยไม่รู้สึกว่าอด</li>\n</ul>\n\n\n\n<p>การทำหุ่นสวยและลดน้ำหนักให้เหมาะกับรูปร่างของคุณเป็นเรื่องที่ทำได้จริง หากคุณเข้าใจหลักการที่ถูกต้องและนำมาปรับใช้กับตนเอง การรู้จักรูปร่างของตัวเอง การเลือกรับประทานอาหารที่เหมาะสม การออกกำลังกายที่ถูกจุด (แม้จะไม่ต้องหักโหม) และที่สำคัญที่สุดคือการใช้หลักจิตวิทยาเข้ามาช่วยปรับเปลี่ยนพฤติกรรมและความคิด จะช่วยให้คุณสามารถลดน้ำหนักได้อย่างยั่งยืน สร้างหุ่นในฝันที่สมดุล แข็งแรง และเต็มไปด้วยความมั่นใจจากภายในสู่ภายนอก ขอให้คุณมีความสุขกับการเดินทางสู่เวอร์ชั่นที่ดีที่สุดของตัวเอง</p>\n','ทำหุ่นสวยยังไง? ลดน้ำหนักให้เหมาะกับรูปร่าง สร้างความมั่นใจจากภายในสู่ภายนอก','','inherit','closed','closed','','104-revision-v1','','','2025-06-11 10:08:40','2025-06-11 10:08:40','',104,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=137',0,'revision','',0),(139,2,'2025-06-11 10:14:53','2025-06-11 10:14:53','','ลดน้ำหนักแบบไม่ออกกำลังกาย','','inherit','open','closed','','%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81%e0%b9%81%e0%b8%9a%e0%b8%9a%e0%b9%84%e0%b8%a1%e0%b9%88%e0%b8%ad%e0%b8%ad%e0%b8%81%e0%b8%81%e0%b8%b3%e0%b8%a5%e0%b8%b1','','','2025-06-11 10:23:20','2025-06-11 10:23:20','',43,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png',0,'attachment','image/png',0),(141,2,'2025-06-09 10:15:07','2025-06-09 10:15:07','\n<p>ลดน้ำหนักให้เห็นผลใน 1 เดือน ไม่จำเป็นต้องอดอาหาร ไม่ต้องฝืนใจไปฟิตเนสทุกวัน หรือทำตามสูตรสุดโต่งที่เสี่ยงโยโย่ เพียงแค่ปรับ <strong>“พฤติกรรมที่ทำทุกวัน”</strong> ให้สมดุลมากขึ้น ก็ช่วยให้น้ำหนักค่อย ๆ ลงได้อย่างปลอดภัย ถ้าคุณกำลังตั้งเป้าว่า<strong> “เดือนนี้จะเอาจริงแล้ว” </strong>นี่คือเทคนิคที่คุณทำได้ทันที ไม่ต้องรอเริ่มวันจันทร์</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-e23850b4 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ตั้งเป้าชัดเจน-ลดเท่าไรใน-4-สัปดาห์-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ตั้งเป้าชัดเจน-ลดเท่าไรใน-4-สัปดาห์.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ตั้งเป้าชัดเจน-ลดเท่าไรใน-4-สัปดาห์.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ตั้งเป้าชัดเจน-ลดเท่าไรใน-4-สัปดาห์-1024x576.jpg\" alt=\"ตั้งเป้าชัดเจน ลดเท่าไรใน 4 สัปดาห์\" class=\"uag-image-143\" width=\"1024\" height=\"576\" title=\"ตั้งเป้าชัดเจน ลดเท่าไรใน 4 สัปดาห์\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ตั้งเป้าชัดเจน ลดเท่าไรใน 4 สัปดาห์</strong></h2>\n\n\n\n<p>ควรกำหนดเป้าหมายที่ <strong>ปลอดภัยและเป็นไปได้จริง</strong> เช่น 2–4 กิโลกรัมต่อเดือน เพราะถ้าลดเร็วกว่านี้มักจะเกิดจากการดึงน้ำหรือกล้ามเนื้อออกมากกว่าไขมัน และเสี่ยงโยโย่ได้ง่าย</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. ปรับอาหาร ไม่ใช่น้อยลงอย่างเดียว</strong></h2>\n\n\n\n<p>การลดปริมาณอาหารอย่างเดียวอาจทำให้น้ำหนักลดเร็วในช่วงแรก แต่ไม่ยั่งยืน เทคนิคที่ช่วยให้ลดได้ต่อเนื่องคือ<strong> “เลือกอาหาร”</strong> โดยไม่อดจนหิว</p>\n\n\n\n<p><strong>สิ่งที่ควรทำในทุกมื้อ</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เริ่มต้นด้วยโปรตีน เช่น ไข่ต้ม อกไก่ เต้าหู้</li>\n\n\n\n<li>ลดแป้งให้อยู่ในระดับครึ่งหนึ่งจากที่เคยกิน</li>\n\n\n\n<li>งดน้ำตาลเหลว เช่น ชานม น้ำหวาน น้ำอัดลม</li>\n\n\n\n<li>เพิ่มผักหลากสีให้ได้ครึ่งจานทุกมื้อ</li>\n</ul>\n\n\n\n<p><strong>ของว่างที่ช่วยให้ไม่หลุด</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ถั่วอัลมอนด์ไม่เกิน 10 เม็ด</li>\n\n\n\n<li>โยเกิร์ตรสธรรมชาติ</li>\n\n\n\n<li>ผลไม้สด 1 กำมือ เช่น แอปเปิล ฝรั่ง</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. ดื่มน้ำมากขึ้น&nbsp; หิวน้อยลงโดยไม่รู้ตัว</strong></h2>\n\n\n\n<p>น้ำช่วยให้ระบบเผาผลาญทำงานดีขึ้น และยังลดความหิวปลอม ๆ ได้ดี</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ดื่มน้ำ 1 แก้วก่อนมื้ออาหารทุกครั้ง</li>\n\n\n\n<li>ตั้งเป้าดื่มให้ได้วันละ 2 ลิตร</li>\n\n\n\n<li>หลีกเลี่ยงน้ำหวานทุกชนิดในช่วง 4 สัปดาห์นี้</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-d8891945 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/นอนให้เพียงพอ-ช่วยควบคุมฮอร์โมนหิว-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/นอนให้เพียงพอ-ช่วยควบคุมฮอร์โมนหิว.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/นอนให้เพียงพอ-ช่วยควบคุมฮอร์โมนหิว.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/นอนให้เพียงพอ-ช่วยควบคุมฮอร์โมนหิว-1024x576.jpg\" alt=\"นอนให้เพียงพอ ช่วยควบคุมฮอร์โมนหิว\" class=\"uag-image-144\" width=\"1024\" height=\"576\" title=\"นอนให้เพียงพอ ช่วยควบคุมฮอร์โมนหิว\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. นอนให้เพียงพอ ช่วยควบคุมฮอร์โมนหิว</strong></h2>\n\n\n\n<p>ร่างกายที่อดนอนจะเพิ่มฮอร์โมนหิวและลดฮอร์โมนอิ่ม ทำให้หิวมากกว่าคนที่นอนพอ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ควรนอนวันละ 7–8 ชั่วโมง</li>\n\n\n\n<li>ปิดหน้าจอมือถือก่อนนอน 30 นาที</li>\n\n\n\n<li>หลีกเลี่ยงกาแฟช่วงเย็น เพื่อให้นอนลึก</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. ขยับแบบเบา ๆ แต่ขยับทุกวัน</strong></h2>\n\n\n\n<p>ถ้าไม่อยากเข้ายิมหรือไม่มีเวลาออกกำลังกายจริงจัง ลองใช้ <strong>“กิจกรรมเบา ๆ”</strong> มาทดแทน</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เดินวันละ 20–30 นาที</li>\n\n\n\n<li>ทำงานบ้าน ล้างจาน จัดของ</li>\n\n\n\n<li>ลุกยืนและยืดเส้นทุก ๆ 1 ชั่วโมง</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5. ใช้จิตวิทยาช่วยไม่ให้หลุด</strong></h2>\n\n\n\n<p>ลดน้ำหนักไม่ใช่เรื่องอาหารอย่างเดียว แต่<strong> “ใจ” </strong>ก็สำคัญพอ ๆ กัน</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เปลี่ยนการให้รางวัลจากของกินเป็นสิ่งอื่น เช่น ดูหนัง ฟังเพลง หรือซื้อของชิ้นเล็ก</li>\n\n\n\n<li>จดบันทึกว่าแต่ละวันกินอะไรบ้าง เพื่อไม่ให้เผลอ</li>\n\n\n\n<li>หากหลุด 1 มื้อ ให้กลับมาเริ่มใหม่ทันที ไม่ต้องรอพรุ่งนี้</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-8c7dc09f wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วางแผนรายสัปดาห์-ไม่ใช่วันต่อวัน-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วางแผนรายสัปดาห์-ไม่ใช่วันต่อวัน.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วางแผนรายสัปดาห์-ไม่ใช่วันต่อวัน.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วางแผนรายสัปดาห์-ไม่ใช่วันต่อวัน-1024x576.jpg\" alt=\"วางแผนรายสัปดาห์ ไม่ใช่วันต่อวัน\" class=\"uag-image-145\" width=\"1024\" height=\"576\" title=\"วางแผนรายสัปดาห์ ไม่ใช่วันต่อวัน\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6. วางแผนรายสัปดาห์ ไม่ใช่วันต่อวัน</strong></h2>\n\n\n\n<p>การลดน้ำหนักใน 1 เดือนควรมีโครงสร้างชัดเจน เช่น</p>\n\n\n\n<p><strong>สัปดาห์ที่ 1</strong> งดน้ำหวาน งดของทอด<br><strong>สัปดาห์ที่ 2</strong> เพิ่มผักในทุกมื้อ<br><strong>สัปดาห์ที่ 3</strong> เริ่มเดิน 20 นาทีทุกวัน<br><strong>สัปดาห์ที่ 4 </strong>จัดจานอาหารให้สมดุลทุกมื้อ</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>7. ไม่ต้องเทียบกับใคร เทียบกับตัวเองพอ</strong></h2>\n\n\n\n<p>น้ำหนักของแต่ละคนตอบสนองไม่เหมือนกัน บางคนลงเร็ว บางคนลงช้า อย่ารีบวัดผลใน 7 วัน แต่ให้ดูที่ <strong>“แนวโน้ม” </strong>และ <strong>“ความรู้สึกในร่างกาย”</strong> เช่น</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เสื้อผ้าหลวมขึ้น</li>\n\n\n\n<li>อิ่มไวขึ้น</li>\n\n\n\n<li>ไม่เหนื่อยง่าย</li>\n\n\n\n<li>อยากกินของหวานน้อยลง</li>\n</ul>\n\n\n\n<p>ลดได้จริงใน 1 เดือน ถ้าทำอย่างสม่ำเสมอ ไม่ต้องทำเพอร์เฟกต์ทุกวัน แต่ต้อง <strong>ทำต่อเนื่องให้มากพอ </strong>เพราะการลดน้ำหนักไม่ใช่เรื่องของแรงฮึดแค่ 2–3 วัน แต่เป็นการสร้างนิสัยใหม่ที่เปลี่ยนได้ภายใน 4 สัปดาห์ และที่สำคัญ...ไม่ต้องรอพร้อม เพราะทุกวันที่เริ่ม คือทุกวันที่คุณเข้าใกล้เป้าหมายมากขึ้น<strong></strong></p>\n','เทคนิคการลดน้ำหนัก 1 เดือน ทำได้อย่างไร','','publish','open','open','','weight-loss-1-month-plan','','','2025-06-13 07:40:21','2025-06-13 07:40:21','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=141',0,'post','',0),(143,2,'2025-06-11 10:18:04','2025-06-11 10:18:04','','ตั้งเป้าชัดเจน ลดเท่าไรใน 4 สัปดาห์','','inherit','open','closed','','%e0%b8%95%e0%b8%b1%e0%b9%89%e0%b8%87%e0%b9%80%e0%b8%9b%e0%b9%89%e0%b8%b2%e0%b8%8a%e0%b8%b1%e0%b8%94%e0%b9%80%e0%b8%88%e0%b8%99-%e0%b8%a5%e0%b8%94%e0%b9%80%e0%b8%97%e0%b9%88%e0%b8%b2%e0%b9%84%e0%b8%a3','','','2025-06-11 10:18:43','2025-06-11 10:18:43','',141,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ตั้งเป้าชัดเจน-ลดเท่าไรใน-4-สัปดาห์.jpg',0,'attachment','image/jpeg',0),(144,2,'2025-06-11 10:18:05','2025-06-11 10:18:05','','นอนให้เพียงพอ ช่วยควบคุมฮอร์โมนหิว','','inherit','open','closed','','%e0%b8%99%e0%b8%ad%e0%b8%99%e0%b9%83%e0%b8%ab%e0%b9%89%e0%b9%80%e0%b8%9e%e0%b8%b5%e0%b8%a2%e0%b8%87%e0%b8%9e%e0%b8%ad-%e0%b8%8a%e0%b9%88%e0%b8%a7%e0%b8%a2%e0%b8%84%e0%b8%a7%e0%b8%9a%e0%b8%84%e0%b8%b8','','','2025-06-11 10:18:32','2025-06-11 10:18:32','',141,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนให้เพียงพอ-ช่วยควบคุมฮอร์โมนหิว.jpg',0,'attachment','image/jpeg',0),(145,2,'2025-06-11 10:18:06','2025-06-11 10:18:06','','วางแผนรายสัปดาห์ ไม่ใช่วันต่อวัน','','inherit','open','closed','','%e0%b8%a7%e0%b8%b2%e0%b8%87%e0%b9%81%e0%b8%9c%e0%b8%99%e0%b8%a3%e0%b8%b2%e0%b8%a2%e0%b8%aa%e0%b8%b1%e0%b8%9b%e0%b8%94%e0%b8%b2%e0%b8%ab%e0%b9%8c-%e0%b9%84%e0%b8%a1%e0%b9%88%e0%b9%83%e0%b8%8a%e0%b9%88','','','2025-06-11 10:18:17','2025-06-11 10:18:17','',141,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วางแผนรายสัปดาห์-ไม่ใช่วันต่อวัน.jpg',0,'attachment','image/jpeg',0),(146,2,'2025-06-11 10:18:11','2025-06-11 10:18:11','','เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร','','inherit','open','closed','','%e0%b9%80%e0%b8%97%e0%b8%84%e0%b8%99%e0%b8%b4%e0%b8%84%e0%b8%81%e0%b8%b2%e0%b8%a3%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b9%8d%e0%b8%b2%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81-1-%e0%b9%80%e0%b8%94','','','2025-06-11 10:18:51','2025-06-11 10:18:51','',141,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg',0,'attachment','image/jpeg',0),(147,2,'2025-06-11 10:19:16','2025-06-11 10:19:16','\n<p>ลดน้ำหนักให้เห็นผลใน 1 เดือน ไม่จำเป็นต้องอดอาหาร ไม่ต้องฝืนใจไปฟิตเนสทุกวัน หรือทำตามสูตรสุดโต่งที่เสี่ยงโยโย่ เพียงแค่ปรับ <strong>“พฤติกรรมที่ทำทุกวัน”</strong> ให้สมดุลมากขึ้น ก็ช่วยให้น้ำหนักค่อย ๆ ลงได้อย่างปลอดภัย ถ้าคุณกำลังตั้งเป้าว่า<strong> “เดือนนี้จะเอาจริงแล้ว” </strong>นี่คือเทคนิคที่คุณทำได้ทันที ไม่ต้องรอเริ่มวันจันทร์</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-e23850b4 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ตั้งเป้าชัดเจน-ลดเท่าไรใน-4-สัปดาห์-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ตั้งเป้าชัดเจน-ลดเท่าไรใน-4-สัปดาห์.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ตั้งเป้าชัดเจน-ลดเท่าไรใน-4-สัปดาห์.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ตั้งเป้าชัดเจน-ลดเท่าไรใน-4-สัปดาห์-1024x576.jpg\" alt=\"ตั้งเป้าชัดเจน ลดเท่าไรใน 4 สัปดาห์\" class=\"uag-image-143\" width=\"1024\" height=\"576\" title=\"ตั้งเป้าชัดเจน ลดเท่าไรใน 4 สัปดาห์\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ตั้งเป้าชัดเจน ลดเท่าไรใน 4 สัปดาห์</strong></h2>\n\n\n\n<p>ควรกำหนดเป้าหมายที่ <strong>ปลอดภัยและเป็นไปได้จริง</strong> เช่น 2–4 กิโลกรัมต่อเดือน เพราะถ้าลดเร็วกว่านี้มักจะเกิดจากการดึงน้ำหรือกล้ามเนื้อออกมากกว่าไขมัน และเสี่ยงโยโย่ได้ง่าย</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. ปรับอาหาร ไม่ใช่น้อยลงอย่างเดียว</strong></h2>\n\n\n\n<p>การลดปริมาณอาหารอย่างเดียวอาจทำให้น้ำหนักลดเร็วในช่วงแรก แต่ไม่ยั่งยืน เทคนิคที่ช่วยให้ลดได้ต่อเนื่องคือ<strong> “เลือกอาหาร”</strong> โดยไม่อดจนหิว</p>\n\n\n\n<p><strong>สิ่งที่ควรทำในทุกมื้อ</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เริ่มต้นด้วยโปรตีน เช่น ไข่ต้ม อกไก่ เต้าหู้</li>\n\n\n\n<li>ลดแป้งให้อยู่ในระดับครึ่งหนึ่งจากที่เคยกิน</li>\n\n\n\n<li>งดน้ำตาลเหลว เช่น ชานม น้ำหวาน น้ำอัดลม</li>\n\n\n\n<li>เพิ่มผักหลากสีให้ได้ครึ่งจานทุกมื้อ</li>\n</ul>\n\n\n\n<p><strong>ของว่างที่ช่วยให้ไม่หลุด</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ถั่วอัลมอนด์ไม่เกิน 10 เม็ด</li>\n\n\n\n<li>โยเกิร์ตรสธรรมชาติ</li>\n\n\n\n<li>ผลไม้สด 1 กำมือ เช่น แอปเปิล ฝรั่ง</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. ดื่มน้ำมากขึ้น&nbsp; หิวน้อยลงโดยไม่รู้ตัว</strong></h2>\n\n\n\n<p>น้ำช่วยให้ระบบเผาผลาญทำงานดีขึ้น และยังลดความหิวปลอม ๆ ได้ดี</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ดื่มน้ำ 1 แก้วก่อนมื้ออาหารทุกครั้ง</li>\n\n\n\n<li>ตั้งเป้าดื่มให้ได้วันละ 2 ลิตร</li>\n\n\n\n<li>หลีกเลี่ยงน้ำหวานทุกชนิดในช่วง 4 สัปดาห์นี้</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-d8891945 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/นอนให้เพียงพอ-ช่วยควบคุมฮอร์โมนหิว-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/นอนให้เพียงพอ-ช่วยควบคุมฮอร์โมนหิว.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/นอนให้เพียงพอ-ช่วยควบคุมฮอร์โมนหิว.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/นอนให้เพียงพอ-ช่วยควบคุมฮอร์โมนหิว-1024x576.jpg\" alt=\"นอนให้เพียงพอ ช่วยควบคุมฮอร์โมนหิว\" class=\"uag-image-144\" width=\"1024\" height=\"576\" title=\"นอนให้เพียงพอ ช่วยควบคุมฮอร์โมนหิว\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. นอนให้เพียงพอ ช่วยควบคุมฮอร์โมนหิว</strong></h2>\n\n\n\n<p>ร่างกายที่อดนอนจะเพิ่มฮอร์โมนหิวและลดฮอร์โมนอิ่ม ทำให้หิวมากกว่าคนที่นอนพอ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ควรนอนวันละ 7–8 ชั่วโมง</li>\n\n\n\n<li>ปิดหน้าจอมือถือก่อนนอน 30 นาที</li>\n\n\n\n<li>หลีกเลี่ยงกาแฟช่วงเย็น เพื่อให้นอนลึก</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. ขยับแบบเบา ๆ แต่ขยับทุกวัน</strong></h2>\n\n\n\n<p>ถ้าไม่อยากเข้ายิมหรือไม่มีเวลาออกกำลังกายจริงจัง ลองใช้ <strong>“กิจกรรมเบา ๆ”</strong> มาทดแทน</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เดินวันละ 20–30 นาที</li>\n\n\n\n<li>ทำงานบ้าน ล้างจาน จัดของ</li>\n\n\n\n<li>ลุกยืนและยืดเส้นทุก ๆ 1 ชั่วโมง</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5. ใช้จิตวิทยาช่วยไม่ให้หลุด</strong></h2>\n\n\n\n<p>ลดน้ำหนักไม่ใช่เรื่องอาหารอย่างเดียว แต่<strong> “ใจ” </strong>ก็สำคัญพอ ๆ กัน</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เปลี่ยนการให้รางวัลจากของกินเป็นสิ่งอื่น เช่น ดูหนัง ฟังเพลง หรือซื้อของชิ้นเล็ก</li>\n\n\n\n<li>จดบันทึกว่าแต่ละวันกินอะไรบ้าง เพื่อไม่ให้เผลอ</li>\n\n\n\n<li>หากหลุด 1 มื้อ ให้กลับมาเริ่มใหม่ทันที ไม่ต้องรอพรุ่งนี้</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-8c7dc09f wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วางแผนรายสัปดาห์-ไม่ใช่วันต่อวัน-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วางแผนรายสัปดาห์-ไม่ใช่วันต่อวัน.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วางแผนรายสัปดาห์-ไม่ใช่วันต่อวัน.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วางแผนรายสัปดาห์-ไม่ใช่วันต่อวัน-1024x576.jpg\" alt=\"วางแผนรายสัปดาห์ ไม่ใช่วันต่อวัน\" class=\"uag-image-145\" width=\"1024\" height=\"576\" title=\"วางแผนรายสัปดาห์ ไม่ใช่วันต่อวัน\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6. วางแผนรายสัปดาห์ ไม่ใช่วันต่อวัน</strong></h2>\n\n\n\n<p>การลดน้ำหนักใน 1 เดือนควรมีโครงสร้างชัดเจน เช่น</p>\n\n\n\n<p><strong>สัปดาห์ที่ 1</strong> งดน้ำหวาน งดของทอด<br><strong>สัปดาห์ที่ 2</strong> เพิ่มผักในทุกมื้อ<br><strong>สัปดาห์ที่ 3</strong> เริ่มเดิน 20 นาทีทุกวัน<br><strong>สัปดาห์ที่ 4 </strong>จัดจานอาหารให้สมดุลทุกมื้อ</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>7. ไม่ต้องเทียบกับใคร เทียบกับตัวเองพอ</strong></h2>\n\n\n\n<p>น้ำหนักของแต่ละคนตอบสนองไม่เหมือนกัน บางคนลงเร็ว บางคนลงช้า อย่ารีบวัดผลใน 7 วัน แต่ให้ดูที่ <strong>“แนวโน้ม” </strong>และ <strong>“ความรู้สึกในร่างกาย”</strong> เช่น</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เสื้อผ้าหลวมขึ้น</li>\n\n\n\n<li>อิ่มไวขึ้น</li>\n\n\n\n<li>ไม่เหนื่อยง่าย</li>\n\n\n\n<li>อยากกินของหวานน้อยลง</li>\n</ul>\n\n\n\n<p>ลดได้จริงใน 1 เดือน ถ้าทำอย่างสม่ำเสมอ ไม่ต้องทำเพอร์เฟกต์ทุกวัน แต่ต้อง <strong>ทำต่อเนื่องให้มากพอ </strong>เพราะการลดน้ำหนักไม่ใช่เรื่องของแรงฮึดแค่ 2–3 วัน แต่เป็นการสร้างนิสัยใหม่ที่เปลี่ยนได้ภายใน 4 สัปดาห์ และที่สำคัญ...ไม่ต้องรอพร้อม เพราะทุกวันที่เริ่ม คือทุกวันที่คุณเข้าใกล้เป้าหมายมากขึ้น<strong></strong></p>\n','เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร','','inherit','closed','closed','','141-revision-v1','','','2025-06-11 10:19:16','2025-06-11 10:19:16','',141,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=147',0,'revision','',0),(148,2,'2025-06-11 10:20:19','2025-06-11 10:20:19','<h2>ติดต่อเรา</h2>				\n															<img width=\"485\" height=\"485\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย.png\" alt=\"ลดน้ำหนักแบบไม่ออกกำลังกาย\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย.png 485w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-300x300.png 300w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-150x150.png 150w\" sizes=\"(max-width: 485px) 100vw, 485px\" />															\n					<a target=\"_blank\">\n						Facebook\n						<svg viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M504 256C504 119 393 8 256 8S8 119 8 256c0 123.78 90.69 226.38 209.25 245V327.69h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 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10:24:38','<img width=\"485\" height=\"286\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png\" alt=\"ลดน้ำหนักแบบไม่ออกกำลังกาย\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png 485w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1-300x177.png 300w\" sizes=\"(max-width: 485px) 100vw, 485px\" />															\n							<form role=\"search\" action=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/\" method=\"get\">\n				<input placeholder=\"\" type=\"search\" name=\"s\" title=\"Search\" value=\"\">\n					</form>','Header','','inherit','closed','closed','','26-revision-v1','','','2025-06-11 10:24:38','2025-06-11 10:24:38','',26,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=156',0,'revision','',0),(157,2,'2025-06-12 02:49:31','2025-06-12 02:49:31','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n					<style>\n			@media (max-width: 767px) {\n			   #eael-data-table-wrapper-a576f54.custom-responsive-option-enable .eael-data-table thead {\n                    display: none;\n               }\n               #eael-data-table-wrapper-a576f54.custom-responsive-option-enable .eael-data-table tbody tr td {\n                    float: none;\n                    clear: left;\n                    width: 100%;\n                    text-align: left;\n                    display: flex;\n                    align-items: center;\n                }\n			}\n			</style>		\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\">\n				<svg aria-hidden=\"true\" viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M190.5 66.9l22.2-22.2c9.4-9.4 24.6-9.4 33.9 0L441 239c9.4 9.4 9.4 24.6 0 33.9L246.6 467.3c-9.4 9.4-24.6 9.4-33.9 0l-22.2-22.2c-9.5-9.5-9.3-25 .4-34.3L311.4 296H24c-13.3 0-24-10.7-24-24v-32c0-13.3 10.7-24 24-24h287.4L190.9 101.2c-9.8-9.3-10-24.8-.4-34.3z\"></path></svg>			\n									ดูบทความทั้งหมด\n					</a>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ_-ทำความเข้าใจ-_Intermittent-Fasting_-และข้อควรระวัง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','publish','closed','closed','','home','','','2025-06-13 08:48:07','2025-06-13 08:48:07','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?page_id=157',0,'page','',0),(158,2,'2025-06-11 10:27:35','2025-06-11 10:27:35','','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-11 10:27:35','2025-06-11 10:27:35','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=158',0,'revision','',0),(162,2,'2025-06-11 10:31:57','2025-06-11 10:31:57','','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-11 10:31:57','2025-06-11 10:31:57','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=162',0,'revision','',0),(163,2,'2025-06-11 10:31:57','2025-06-11 10:31:57','','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-11 10:31:57','2025-06-11 10:31:57','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=163',0,'revision','',0),(164,2,'2025-06-11 10:31:57','2025-06-11 10:31:57','<h2>ลดน้ำหนัก</h2>				\n					<h2>แบบไม่ออกกำลังกาย</h2>				\n															<img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/plugins/elementor/assets/images/placeholder.png\" title=\"\" alt=\"\" loading=\"lazy\" />','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-11 10:31:57','2025-06-11 10:31:57','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=164',0,'revision','',0),(165,2,'2025-06-04 01:39:23','2025-06-04 01:39:23','\n<p><strong>“อะโวคาโด” </strong>เพราะนอกจากรสชาตินุ่ม มัน หอมแล้ว ยังมีไขมันดีและไฟเบอร์สูงจนหลายคนเรียกว่า<strong> “ผลไม้ที่กินแล้วผอมได้”</strong> แต่...ก็ยังมีหลายคนสงสัยว่า <strong>“อะโวคาโดมีไขมัน ไม่อ้วนเหรอ?”</strong> หรือ <strong>“กินยังไงถึงช่วยให้หุ่นดี?” </strong>บทความนี้จะพาไปไขคำตอบ พร้อมวิธีกินอะโวคาโดอย่างถูกต้อง เพื่อลดน้ำหนักและได้สุขภาพดีไปพร้อมกัน</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-1dd3d88e wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไขมันในอะโวคาโด-ไขมันดีที่ช่วยให้ผอม-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไขมันในอะโวคาโด-ไขมันดีที่ช่วยให้ผอม.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไขมันในอะโวคาโด-ไขมันดีที่ช่วยให้ผอม.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไขมันในอะโวคาโด-ไขมันดีที่ช่วยให้ผอม-1024x576.jpg\" alt=\"ไขมันในอะโวคาโด ไขมันดีที่ช่วยให้ผอม\" class=\"uag-image-168\" width=\"1024\" height=\"576\" title=\"ไขมันในอะโวคาโด ไขมันดีที่ช่วยให้ผอม\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ไขมันในอะโวคาโด&nbsp; ไขมันดีที่ช่วยให้ผอม?</strong></h2>\n\n\n\n<p>อะโวคาโดมีไขมันสูงจริง แต่เป็น <strong>กรดไขมันไม่อิ่มตัวเชิงเดี่ยว (Monounsaturated Fat)</strong> มีคุณสมบัติช่วยลดไขมันเลว (LDL) และเพิ่มไขมันดี (HDL) ในร่างกาย ช่วยให้ระบบเผาผลาญทำงานดีขึ้น ร่างกายดูดซึมวิตามินดีขึ้น และอิ่มนานขึ้น ลดการกินจุกจิกในระหว่างวัน</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>อะโวคาโดกับประโยชน์ต่อการลดน้ำหนัก</strong></h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>อิ่มนาน ไม่หิวบ่อย</strong><strong><br></strong>อะโวคาโดเต็มไปด้วยไฟเบอร์และไขมันดี ช่วยให้อิ่มได้นานกว่าผลไม้ทั่วไป ทำให้ลดความอยากของหวานหรือของทอดได้ดี</li>\n\n\n\n<li><strong>ควบคุมระดับน้ำตาลในเลือด</strong><strong><br></strong>ช่วยชะลอการดูดซึมน้ำตาลในมื้ออาหาร เหมาะสำหรับคนที่ต้องการลดน้ำหนักหรือลดไขมันหน้าท้อง</li>\n\n\n\n<li><strong>กระตุ้นระบบเผาผลาญ</strong><strong><br></strong>ไขมันดีในอะโวคาโดมีส่วนช่วยให้ตับและระบบย่อยทำงานมีประสิทธิภาพขึ้น ส่งผลให้เผาผลาญพลังงานได้ดีขึ้น</li>\n\n\n\n<li><strong>ลดการอักเสบในร่างกาย</strong><strong><br></strong>สารต้านอนุมูลอิสระในอะโวคาโด เช่น ลูทีน และเบต้าแคโรทีน ช่วยลดการอักเสบที่อาจเป็นสาเหตุของการสะสมไขมัน</li>\n</ol>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-cfa4cdee wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก-1024x576.jpg\" alt=\"วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก\" class=\"uag-image-171\" width=\"1024\" height=\"576\" title=\"วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก</strong></h2>\n\n\n\n<p><strong>1. กินในปริมาณพอดี (วันละ 1/2 – 1 ลูก)</strong><strong><br></strong> อะโวคาโดจะดี แต่ถ้ากินมากเกินไปก็ให้พลังงานสูงเกินความจำเป็นได้ ปริมาณที่เหมาะสมคือ <strong>ครึ่งลูกถึง 1 ลูกเล็ก/วัน</strong></p>\n\n\n\n<p><strong>2. ไม่โรยน้ำตาลหรือราดนมข้น</strong><strong><br></strong> บางคนเคยชินกับการกินอะโวคาโดแบบหวาน เช่น ราดนม หรือใส่น้ำตาล ทำให้พลังงานรวมสูงขึ้นจนลดน้ำหนักยาก</p>\n\n\n\n<p><strong>3. กินคู่กับโปรตีนหรือผัก</strong><strong><br></strong>อะโวคาโดเข้ากันได้ดีมากกับไข่ต้ม เต้าหู้ ยำอกไก่ หรือในสลัดผัก ทำให้มื้ออาหารอิ่มครบ และควบคุมพลังงานได้ดี</p>\n\n\n\n<p><strong>4. ใช้แทนน้ำสลัดหรือน้ำมันทอด</strong><strong><br></strong>บดอะโวคาโดให้ละเอียดแล้วใช้เป็นน้ำสลัด หรือใส่ในขนมปังโฮลวีต แทนมายองเนสหรือน้ำมัน จะได้ไขมันดีแทนไขมันทรานส์</p>\n\n\n\n<p><strong>5. ใช้เป็นมื้อเช้าหรือของว่างยามบ่าย</strong><strong><br></strong>ช่วงเช้าและบ่ายเป็นช่วงที่ร่างกายเผาผลาญดี ลองกินอะโวคาโดครึ่งลูกคู่กับโปรตีน เช่น ไข่ต้มหรือโยเกิร์ต จะช่วยให้อิ่มนานและไม่ต้องกินจุกจิกตอนเย็น</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เมนูแนะนำสำหรับคนอยากผอมด้วยอะโวคาโด</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ขนมปังโฮลวีตหน้าอะโวคาโดบด + ไข่ต้ม</li>\n\n\n\n<li>สลัดผักรวม + อะโวคาโด + อกไก่ย่าง</li>\n\n\n\n<li>สมูทตี้อะโวคาโด + กล้วย + นมอัลมอนด์แบบไม่หวาน</li>\n\n\n\n<li>อะโวคาโดยำแซ่บกับปลาทูน่าในน้ำแร่</li>\n\n\n\n<li>อะโวคาโดหั่นเต๋าใส่ในโยเกิร์ตสูตรน้ำตาลต่ำ</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ข้อควรระวังเล็กน้อยสำหรับการกินอะโวคาโดลดน้ำหนัก</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อย่ากินมากเกินไป เพราะแม้จะเป็นไขมันดี แต่ก็ยังให้พลังงานสูง</li>\n\n\n\n<li>ระวังเมนูที่ใส่น้ำมันมากเกิน เช่น อะโวคาโดทอด หรือทาเนยก่อนปิ้ง</li>\n\n\n\n<li>ถ้าเป็นคนไตทำงานผิดปกติควรปรึกษาแพทย์ก่อน เพราะอะโวคาโดมีโพแทสเซียมสูง</li>\n</ul>\n\n\n\n<p>อะโวคาโด กินเป็น ช่วยลดได้ ไม่อ้วนอย่างที่คิด ถ้าคุณกำลังมองหาผลไม้ที่ <strong>“กินแล้วหุ่นดี” </strong>ไม่ใช่แค่เพราะคาร์โบน้อย แต่เพราะให้ไขมันดี ไฟเบอร์สูง และทำให้อิ่มนาน อะโวคาโดคือคำตอบที่น่าสนใจ ลองเลือกเมนูให้เหมาะสม ไม่ต้องกินเยอะ แต่กินให้ถูก จะช่วยให้การลดน้ำหนักเป็นเรื่องง่าย ไม่เครียด และยังได้สุขภาพดีแถมมาด้วย<strong></strong></p>\n','วิธีกินอะโวคาโด ลดน้ำหนักเคล็ดลับเพื่อสุขภาพและหุ่นสวย','','publish','open','open','','how-to-eat-avocado-to-lose-weight','','','2025-06-13 07:36:20','2025-06-13 07:36:20','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=165',0,'post','',0),(166,2,'2025-06-12 01:41:05','2025-06-12 01:41:05','','อาหารเช้า สำหรับคนลดน้ำหนัก ไม่ออกกกำลังกาย','','inherit','open','closed','','%e0%b8%ad%e0%b8%b2%e0%b8%ab%e0%b8%b2%e0%b8%a3%e0%b9%80%e0%b8%8a%e0%b9%89%e0%b8%b2-%e0%b8%aa%e0%b8%b3%e0%b8%ab%e0%b8%a3%e0%b8%b1%e0%b8%9a%e0%b8%84%e0%b8%99%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3','','','2025-06-12 01:44:42','2025-06-12 01:44:42','',165,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อาหารเช้า-สำหรับคนลดน้ำหนัก-ไม่ออกกกำลังกาย.jpg',0,'attachment','image/jpeg',0),(167,2,'2025-06-12 01:41:08','2025-06-12 01:41:08','','อาหารเช้าสำหรับคนลดน้ำหนัก','','inherit','open','closed','','%e0%b8%ad%e0%b8%b2%e0%b8%ab%e0%b8%b2%e0%b8%a3%e0%b9%80%e0%b8%8a%e0%b9%89%e0%b8%b2%e0%b8%aa%e0%b8%b3%e0%b8%ab%e0%b8%a3%e0%b8%b1%e0%b8%9a%e0%b8%84%e0%b8%99%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3','','','2025-06-12 01:43:49','2025-06-12 01:43:49','',165,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อาหารเช้าสำหรับคนลดน้ำหนัก.jpg',0,'attachment','image/jpeg',0),(168,2,'2025-06-12 01:41:09','2025-06-12 01:41:09','','ไขมันในอะโวคาโด ไขมันดีที่ช่วยให้ผอม','','inherit','open','closed','','%e0%b9%84%e0%b8%82%e0%b8%a1%e0%b8%b1%e0%b8%99%e0%b9%83%e0%b8%99%e0%b8%ad%e0%b8%b0%e0%b9%82%e0%b8%a7%e0%b8%84%e0%b8%b2%e0%b9%82%e0%b8%94-%e0%b9%84%e0%b8%82%e0%b8%a1%e0%b8%b1%e0%b8%99%e0%b8%94%e0%b8%b5','','','2025-06-12 01:41:20','2025-06-12 01:41:20','',165,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ไขมันในอะโวคาโด-ไขมันดีที่ช่วยให้ผอม.jpg',0,'attachment','image/jpeg',0),(169,2,'2025-06-12 01:41:11','2025-06-12 01:41:11','','เมนูแนะนำอาหารเช้า สำหรับคนลดน้ำหนักแบบไม่ออกกำลังกาย','','inherit','open','closed','','%e0%b9%80%e0%b8%a1%e0%b8%99%e0%b8%b9%e0%b9%81%e0%b8%99%e0%b8%b0%e0%b8%99%e0%b8%b3%e0%b8%ad%e0%b8%b2%e0%b8%ab%e0%b8%b2%e0%b8%a3%e0%b9%80%e0%b8%8a%e0%b9%89%e0%b8%b2-%e0%b8%aa%e0%b8%b3%e0%b8%ab%e0%b8%a3','','','2025-06-12 01:44:12','2025-06-12 01:44:12','',165,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เมนูแนะนำอาหารเช้า-สำหรับคนลดน้ำหนักแบบไม่ออกกำลังกาย.jpg',0,'attachment','image/jpeg',0),(170,2,'2025-06-12 01:41:13','2025-06-12 01:41:13','','วิธีกินอะโวคาโด ลดน้ําหนักเคล็ดลับเพื่อสุขภาพและหุ่นสวย','','inherit','open','closed','','%e0%b8%a7%e0%b8%b4%e0%b8%98%e0%b8%b5%e0%b8%81%e0%b8%b4%e0%b8%99%e0%b8%ad%e0%b8%b0%e0%b9%82%e0%b8%a7%e0%b8%84%e0%b8%b2%e0%b9%82%e0%b8%94-%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b9%8d%e0%b8%b2-2','','','2025-06-12 01:51:31','2025-06-12 01:51:31','',165,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีกินอะโวคาโด-ลดน้ําหนักเคล็ดลับเพื่อสุขภาพและหุ่นสวย.jpg',0,'attachment','image/jpeg',0),(171,2,'2025-06-12 01:41:14','2025-06-12 01:41:14','','วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก','','inherit','open','closed','','%e0%b8%a7%e0%b8%b4%e0%b8%98%e0%b8%b5%e0%b8%81%e0%b8%b4%e0%b8%99%e0%b8%ad%e0%b8%b0%e0%b9%82%e0%b8%a7%e0%b8%84%e0%b8%b2%e0%b9%82%e0%b8%94%e0%b9%83%e0%b8%ab%e0%b9%89%e0%b9%84%e0%b8%94%e0%b9%89%e0%b8%9c','','','2025-06-12 01:41:35','2025-06-12 01:41:35','',165,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก.jpg',0,'attachment','image/jpeg',0),(172,2,'2025-06-12 01:41:52','2025-06-12 01:41:52','\n<p><strong>“อะโวคาโด” </strong>เพราะนอกจากรสชาตินุ่ม มัน หอมแล้ว ยังมีไขมันดีและไฟเบอร์สูงจนหลายคนเรียกว่า<strong> “ผลไม้ที่กินแล้วผอมได้”</strong> แต่...ก็ยังมีหลายคนสงสัยว่า <strong>“อะโวคาโดมีไขมัน ไม่อ้วนเหรอ?”</strong> หรือ <strong>“กินยังไงถึงช่วยให้หุ่นดี?” </strong>บทความนี้จะพาไปไขคำตอบ พร้อมวิธีกินอะโวคาโดอย่างถูกต้อง เพื่อลดน้ำหนักและได้สุขภาพดีไปพร้อมกัน</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-1dd3d88e wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไขมันในอะโวคาโด-ไขมันดีที่ช่วยให้ผอม-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไขมันในอะโวคาโด-ไขมันดีที่ช่วยให้ผอม.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไขมันในอะโวคาโด-ไขมันดีที่ช่วยให้ผอม.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไขมันในอะโวคาโด-ไขมันดีที่ช่วยให้ผอม-1024x576.jpg\" alt=\"ไขมันในอะโวคาโด ไขมันดีที่ช่วยให้ผอม\" class=\"uag-image-168\" width=\"1024\" height=\"576\" title=\"ไขมันในอะโวคาโด ไขมันดีที่ช่วยให้ผอม\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ไขมันในอะโวคาโด&nbsp; ไขมันดีที่ช่วยให้ผอม?</strong></h2>\n\n\n\n<p>อะโวคาโดมีไขมันสูงจริง แต่เป็น <strong>กรดไขมันไม่อิ่มตัวเชิงเดี่ยว (Monounsaturated Fat)</strong> มีคุณสมบัติช่วยลดไขมันเลว (LDL) และเพิ่มไขมันดี (HDL) ในร่างกาย ช่วยให้ระบบเผาผลาญทำงานดีขึ้น ร่างกายดูดซึมวิตามินดีขึ้น และอิ่มนานขึ้น ลดการกินจุกจิกในระหว่างวัน</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>อะโวคาโดกับประโยชน์ต่อการลดน้ำหนัก</strong></h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>อิ่มนาน ไม่หิวบ่อย</strong><strong><br></strong>อะโวคาโดเต็มไปด้วยไฟเบอร์และไขมันดี ช่วยให้อิ่มได้นานกว่าผลไม้ทั่วไป ทำให้ลดความอยากของหวานหรือของทอดได้ดี</li>\n\n\n\n<li><strong>ควบคุมระดับน้ำตาลในเลือด</strong><strong><br></strong>ช่วยชะลอการดูดซึมน้ำตาลในมื้ออาหาร เหมาะสำหรับคนที่ต้องการลดน้ำหนักหรือลดไขมันหน้าท้อง</li>\n\n\n\n<li><strong>กระตุ้นระบบเผาผลาญ</strong><strong><br></strong>ไขมันดีในอะโวคาโดมีส่วนช่วยให้ตับและระบบย่อยทำงานมีประสิทธิภาพขึ้น ส่งผลให้เผาผลาญพลังงานได้ดีขึ้น</li>\n\n\n\n<li><strong>ลดการอักเสบในร่างกาย</strong><strong><br></strong>สารต้านอนุมูลอิสระในอะโวคาโด เช่น ลูทีน และเบต้าแคโรทีน ช่วยลดการอักเสบที่อาจเป็นสาเหตุของการสะสมไขมัน</li>\n</ol>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-cfa4cdee wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก-1024x576.jpg\" alt=\"วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก\" class=\"uag-image-171\" width=\"1024\" height=\"576\" title=\"วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก</strong></h2>\n\n\n\n<p><strong>1. กินในปริมาณพอดี (วันละ 1/2 – 1 ลูก)</strong><strong><br></strong> อะโวคาโดจะดี แต่ถ้ากินมากเกินไปก็ให้พลังงานสูงเกินความจำเป็นได้ ปริมาณที่เหมาะสมคือ <strong>ครึ่งลูกถึง 1 ลูกเล็ก/วัน</strong></p>\n\n\n\n<p><strong>2. ไม่โรยน้ำตาลหรือราดนมข้น</strong><strong><br></strong> บางคนเคยชินกับการกินอะโวคาโดแบบหวาน เช่น ราดนม หรือใส่น้ำตาล ทำให้พลังงานรวมสูงขึ้นจนลดน้ำหนักยาก</p>\n\n\n\n<p><strong>3. กินคู่กับโปรตีนหรือผัก</strong><strong><br></strong>อะโวคาโดเข้ากันได้ดีมากกับไข่ต้ม เต้าหู้ ยำอกไก่ หรือในสลัดผัก ทำให้มื้ออาหารอิ่มครบ และควบคุมพลังงานได้ดี</p>\n\n\n\n<p><strong>4. ใช้แทนน้ำสลัดหรือน้ำมันทอด</strong><strong><br></strong>บดอะโวคาโดให้ละเอียดแล้วใช้เป็นน้ำสลัด หรือใส่ในขนมปังโฮลวีต แทนมายองเนสหรือน้ำมัน จะได้ไขมันดีแทนไขมันทรานส์</p>\n\n\n\n<p><strong>5. ใช้เป็นมื้อเช้าหรือของว่างยามบ่าย</strong><strong><br></strong>ช่วงเช้าและบ่ายเป็นช่วงที่ร่างกายเผาผลาญดี ลองกินอะโวคาโดครึ่งลูกคู่กับโปรตีน เช่น ไข่ต้มหรือโยเกิร์ต จะช่วยให้อิ่มนานและไม่ต้องกินจุกจิกตอนเย็น</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เมนูแนะนำสำหรับคนอยากผอมด้วยอะโวคาโด</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ขนมปังโฮลวีตหน้าอะโวคาโดบด + ไข่ต้ม</li>\n\n\n\n<li>สลัดผักรวม + อะโวคาโด + อกไก่ย่าง</li>\n\n\n\n<li>สมูทตี้อะโวคาโด + กล้วย + นมอัลมอนด์แบบไม่หวาน</li>\n\n\n\n<li>อะโวคาโดยำแซ่บกับปลาทูน่าในน้ำแร่</li>\n\n\n\n<li>อะโวคาโดหั่นเต๋าใส่ในโยเกิร์ตสูตรน้ำตาลต่ำ</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ข้อควรระวังเล็กน้อยสำหรับการกินอะโวคาโดลดน้ำหนัก</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อย่ากินมากเกินไป เพราะแม้จะเป็นไขมันดี แต่ก็ยังให้พลังงานสูง</li>\n\n\n\n<li>ระวังเมนูที่ใส่น้ำมันมากเกิน เช่น อะโวคาโดทอด หรือทาเนยก่อนปิ้ง</li>\n\n\n\n<li>ถ้าเป็นคนไตทำงานผิดปกติควรปรึกษาแพทย์ก่อน เพราะอะโวคาโดมีโพแทสเซียมสูง</li>\n</ul>\n\n\n\n<p>อะโวคาโด กินเป็น ช่วยลดได้ ไม่อ้วนอย่างที่คิด ถ้าคุณกำลังมองหาผลไม้ที่ <strong>“กินแล้วหุ่นดี” </strong>ไม่ใช่แค่เพราะคาร์โบน้อย แต่เพราะให้ไขมันดี ไฟเบอร์สูง และทำให้อิ่มนาน อะโวคาโดคือคำตอบที่น่าสนใจ ลองเลือกเมนูให้เหมาะสม ไม่ต้องกินเยอะ แต่กินให้ถูก จะช่วยให้การลดน้ำหนักเป็นเรื่องง่าย ไม่เครียด และยังได้สุขภาพดีแถมมาด้วย<strong></strong></p>\n','วิธีกินอะโวคาโด ลดน้ําหนักเคล็ดลับเพื่อสุขภาพและหุ่นสวย','','inherit','closed','closed','','165-revision-v1','','','2025-06-12 01:41:52','2025-06-12 01:41:52','',165,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=172',0,'revision','',0),(173,2,'2025-06-02 01:42:47','2025-06-02 01:42:47','\n<p>การลดน้ำหนักไม่จำเป็นต้องออกกำลังกายเสมอไป <strong>“มื้อเช้า”</strong> ให้ดี เพราะอาหารเช้าไม่ใช่แค่มื้อเติมพลัง แต่ยังเป็นตัวกำหนดว่าเราจะหิวเร็วไหม กินจุกจิกหรือเปล่า และควบคุมมื้ออื่นได้ดีแค่ไหน โดยเฉพาะคนที่ไม่มีเวลาออกกำลังกาย มื้อเช้าคือจุดเริ่มต้นของการเผาผลาญและควบคุมพลังงานทั้งวัน ถ้ากินให้ถูก ร่างกายก็จะไม่สะสมไขมันเกินจำเป็น และยังช่วยให้อิ่มนาน&nbsp;</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-0b24705e wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อาหารเช้าสำหรับคนลดน้ำหนัก-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อาหารเช้าสำหรับคนลดน้ำหนัก.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อาหารเช้าสำหรับคนลดน้ำหนัก.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อาหารเช้าสำหรับคนลดน้ำหนัก-1024x576.jpg\" alt=\"อาหารเช้าสำหรับคนลดน้ำหนัก\" class=\"uag-image-167\" width=\"1024\" height=\"576\" title=\"อาหารเช้าสำหรับคนลดน้ำหนัก\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>หลักการเลือกอาหารเช้าสำหรับคนลดน้ำหนักแบบไม่ต้องออกกำลังกาย</strong></h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>เน้นโปรตีนเป็นหลัก</strong><strong><br></strong>โปรตีนช่วยให้อิ่มนาน ลดการสูญเสียกล้ามเนื้อ และทำให้ร่างกายเผาผลาญดีขึ้น เช่น ไข่ต้ม เต้าหู้ โยเกิร์ต อกไก่</li>\n\n\n\n<li><strong>เลือกคาร์โบไฮเดรตเชิงซ้อน</strong><strong><br></strong>เช่น ขนมปังโฮลวีต ข้าวกล้อง ข้าวโอ๊ต ซึ่งค่อย ๆ ปล่อยพลังงาน ไม่ทำให้น้ำตาลพุ่ง</li>\n\n\n\n<li><strong>เพิ่มไฟเบอร์จากผักหรือผลไม้บางชนิด</strong><strong><br></strong>เช่น ฝรั่ง แอปเปิล กล้วย ผักใบเขียว เพื่อให้อิ่มนานและระบบขับถ่ายดี</li>\n\n\n\n<li><strong>ลดของหวานและไขมันแฝง</strong><strong><br></strong>หลีกเลี่ยงข้าวเหนียวหมูทอด ปาท่องโก๋ ขนมหวานตอนเช้า เพราะทำให้น้ำตาลพุ่งเร็วแล้วตกอย่างรวดเร็ว</li>\n</ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เมนูแนะนำอาหารเช้า สำหรับคนลดน้ำหนักแบบไม่ออกกำลังกาย</strong></h2>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-b5690217 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เมนูแนะนำอาหารเช้า-สำหรับคนลดน้ำหนักแบบไม่ออกกำลังกาย-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เมนูแนะนำอาหารเช้า-สำหรับคนลดน้ำหนักแบบไม่ออกกำลังกาย.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เมนูแนะนำอาหารเช้า-สำหรับคนลดน้ำหนักแบบไม่ออกกำลังกาย.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เมนูแนะนำอาหารเช้า-สำหรับคนลดน้ำหนักแบบไม่ออกกำลังกาย-1024x576.jpg\" alt=\"เมนูแนะนำอาหารเช้า สำหรับคนลดน้ำหนักแบบไม่ออกกำลังกาย\" class=\"uag-image-169\" width=\"1024\" height=\"576\" title=\"เมนูแนะนำอาหารเช้า สำหรับคนลดน้ำหนักแบบไม่ออกกำลังกาย\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p><strong>1. ขนมปังโฮลวีต + ไข่ต้ม 1 ฟอง + ผลไม้ 1 กำมือ</strong><strong><br></strong>เมนูนี้ทำง่ายมาก แค่ปิ้งขนมปัง โปะไข่ต้ม หั่นฝรั่งหรือแอปเปิลวางข้างจาน ได้ทั้งโปรตีน คาร์บดี และไฟเบอร์ครบถ้วน</p>\n\n\n\n<p><strong>2. โยเกิร์ตรสธรรมชาติ + กล้วยหั่นบาง + เมล็ดเจีย 1 ช้อนชา</strong><strong><br></strong>อิ่มนาน แถมดีต่อลำไส้ เหมาะกับคนที่ตื่นสายหรือไม่ชอบอาหารเช้าหนัก ๆ</p>\n\n\n\n<p><strong>3. ข้าวกล้อง + ไข่คน + ผักลวก</strong><strong><br></strong>ข้าวนิดเดียวก็พอ ให้โปรตีนจากไข่และไฟเบอร์จากผักช่วยให้อิ่มนานทั้งเช้า</p>\n\n\n\n<p><strong>4. สมูทตี้อะโวคาโด + กล้วย + นมอัลมอนด์ไม่หวาน</strong><strong><br></strong>เหมาะกับสายเฮลท์ตี้ที่อยากได้อะไรสดชื่น ๆ ดื่มง่าย เติมพลังได้ครบถ้วน</p>\n\n\n\n<p><strong>5. สลัดอกไก่ + ไข่ต้ม</strong><strong><br></strong>ถ้ามีเวลาเตรียม สลัดอกไก่ใส่อะโวคาโด ผักสด และไข่ต้มสัก 1 ฟอง เป็นมื้อเช้าที่ดีเยี่ยม อิ่มนาน ไม่อ้วน</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เคล็ดลับเล็ก ๆ ที่ช่วยให้มื้อเช้าลดน้ำหนักได้ดีขึ้น</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ดื่มน้ำเปล่า 1 แก้วทันทีหลังตื่นนอน</li>\n\n\n\n<li>กินมื้อเช้าให้ตรงเวลา ไม่ควรเกิน 10 โมง</li>\n\n\n\n<li>หลีกเลี่ยงกาแฟใส่น้ำตาล ควรดื่มแบบไม่หวานหรือใส่น้ำตาลแทนธรรมชาติ</li>\n\n\n\n<li>ถ้าจำเป็นต้องซื้อข้างนอก เลือกเมนูเช่น โจ๊กไม่ใส่ไข่ลวก หมูสับไม่มัน หรือข้าวกล้องกับต้มจืด</li>\n</ul>\n\n\n\n<p>ไม่ออกกำลังกาย ก็ผอมได้ถ้ารู้จักเริ่มต้นที่มื้อเช้า ไม่มีเวลาเข้ายิมหรือวิ่งรอบสวน แต่มื้อเช้าคือจุดเริ่มต้นของทุกอย่าง ถ้ากินดี ระบบเผาผลาญก็ทำงานดี อารมณ์ก็ดี และมีโอกาสลดน้ำหนักได้แบบไม่รู้ตัว อย่าปล่อยให้มื้อเช้าหลุดไปแบบเร่งรีบ</p>\n','อาหารเช้า สำหรับคนลดน้ำหนัก ไม่ออกกกำลังกาย','','publish','open','open','','breakfast-for-those-on-a-diet','','','2025-06-13 04:06:18','2025-06-13 04:06:18','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=173',0,'post','',0),(174,2,'2025-06-12 01:44:49','2025-06-12 01:44:49','\n<p>การลดน้ำหนักไม่จำเป็นต้องออกกำลังกายเสมอไป <strong>“มื้อเช้า”</strong> ให้ดี เพราะอาหารเช้าไม่ใช่แค่มื้อเติมพลัง แต่ยังเป็นตัวกำหนดว่าเราจะหิวเร็วไหม กินจุกจิกหรือเปล่า และควบคุมมื้ออื่นได้ดีแค่ไหน โดยเฉพาะคนที่ไม่มีเวลาออกกำลังกาย มื้อเช้าคือจุดเริ่มต้นของการเผาผลาญและควบคุมพลังงานทั้งวัน ถ้ากินให้ถูก ร่างกายก็จะไม่สะสมไขมันเกินจำเป็น และยังช่วยให้อิ่มนาน&nbsp;</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-0b24705e wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อาหารเช้าสำหรับคนลดน้ำหนัก-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อาหารเช้าสำหรับคนลดน้ำหนัก.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อาหารเช้าสำหรับคนลดน้ำหนัก.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/อาหารเช้าสำหรับคนลดน้ำหนัก-1024x576.jpg\" alt=\"อาหารเช้าสำหรับคนลดน้ำหนัก\" class=\"uag-image-167\" width=\"1024\" height=\"576\" title=\"อาหารเช้าสำหรับคนลดน้ำหนัก\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>หลักการเลือกอาหารเช้าสำหรับคนลดน้ำหนักแบบไม่ต้องออกกำลังกาย</strong></h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>เน้นโปรตีนเป็นหลัก</strong><strong><br></strong>โปรตีนช่วยให้อิ่มนาน ลดการสูญเสียกล้ามเนื้อ และทำให้ร่างกายเผาผลาญดีขึ้น เช่น ไข่ต้ม เต้าหู้ โยเกิร์ต อกไก่</li>\n\n\n\n<li><strong>เลือกคาร์โบไฮเดรตเชิงซ้อน</strong><strong><br></strong>เช่น ขนมปังโฮลวีต ข้าวกล้อง ข้าวโอ๊ต ซึ่งค่อย ๆ ปล่อยพลังงาน ไม่ทำให้น้ำตาลพุ่ง</li>\n\n\n\n<li><strong>เพิ่มไฟเบอร์จากผักหรือผลไม้บางชนิด</strong><strong><br></strong>เช่น ฝรั่ง แอปเปิล กล้วย ผักใบเขียว เพื่อให้อิ่มนานและระบบขับถ่ายดี</li>\n\n\n\n<li><strong>ลดของหวานและไขมันแฝง</strong><strong><br></strong>หลีกเลี่ยงข้าวเหนียวหมูทอด ปาท่องโก๋ ขนมหวานตอนเช้า เพราะทำให้น้ำตาลพุ่งเร็วแล้วตกอย่างรวดเร็ว</li>\n</ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เมนูแนะนำอาหารเช้า สำหรับคนลดน้ำหนักแบบไม่ออกกำลังกาย</strong></h2>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-b5690217 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เมนูแนะนำอาหารเช้า-สำหรับคนลดน้ำหนักแบบไม่ออกกำลังกาย-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เมนูแนะนำอาหารเช้า-สำหรับคนลดน้ำหนักแบบไม่ออกกำลังกาย.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เมนูแนะนำอาหารเช้า-สำหรับคนลดน้ำหนักแบบไม่ออกกำลังกาย.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เมนูแนะนำอาหารเช้า-สำหรับคนลดน้ำหนักแบบไม่ออกกำลังกาย-1024x576.jpg\" alt=\"เมนูแนะนำอาหารเช้า สำหรับคนลดน้ำหนักแบบไม่ออกกำลังกาย\" class=\"uag-image-169\" width=\"1024\" height=\"576\" title=\"เมนูแนะนำอาหารเช้า สำหรับคนลดน้ำหนักแบบไม่ออกกำลังกาย\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<p><strong>1. ขนมปังโฮลวีต + ไข่ต้ม 1 ฟอง + ผลไม้ 1 กำมือ</strong><strong><br></strong>เมนูนี้ทำง่ายมาก แค่ปิ้งขนมปัง โปะไข่ต้ม หั่นฝรั่งหรือแอปเปิลวางข้างจาน ได้ทั้งโปรตีน คาร์บดี และไฟเบอร์ครบถ้วน</p>\n\n\n\n<p><strong>2. โยเกิร์ตรสธรรมชาติ + กล้วยหั่นบาง + เมล็ดเจีย 1 ช้อนชา</strong><strong><br></strong>อิ่มนาน แถมดีต่อลำไส้ เหมาะกับคนที่ตื่นสายหรือไม่ชอบอาหารเช้าหนัก ๆ</p>\n\n\n\n<p><strong>3. ข้าวกล้อง + ไข่คน + ผักลวก</strong><strong><br></strong>ข้าวนิดเดียวก็พอ ให้โปรตีนจากไข่และไฟเบอร์จากผักช่วยให้อิ่มนานทั้งเช้า</p>\n\n\n\n<p><strong>4. สมูทตี้อะโวคาโด + กล้วย + นมอัลมอนด์ไม่หวาน</strong><strong><br></strong>เหมาะกับสายเฮลท์ตี้ที่อยากได้อะไรสดชื่น ๆ ดื่มง่าย เติมพลังได้ครบถ้วน</p>\n\n\n\n<p><strong>5. สลัดอกไก่ + ไข่ต้ม</strong><strong><br></strong>ถ้ามีเวลาเตรียม สลัดอกไก่ใส่อะโวคาโด ผักสด และไข่ต้มสัก 1 ฟอง เป็นมื้อเช้าที่ดีเยี่ยม อิ่มนาน ไม่อ้วน</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เคล็ดลับเล็ก ๆ ที่ช่วยให้มื้อเช้าลดน้ำหนักได้ดีขึ้น</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ดื่มน้ำเปล่า 1 แก้วทันทีหลังตื่นนอน</li>\n\n\n\n<li>กินมื้อเช้าให้ตรงเวลา ไม่ควรเกิน 10 โมง</li>\n\n\n\n<li>หลีกเลี่ยงกาแฟใส่น้ำตาล ควรดื่มแบบไม่หวานหรือใส่น้ำตาลแทนธรรมชาติ</li>\n\n\n\n<li>ถ้าจำเป็นต้องซื้อข้างนอก เลือกเมนูเช่น โจ๊กไม่ใส่ไข่ลวก หมูสับไม่มัน หรือข้าวกล้องกับต้มจืด</li>\n</ul>\n\n\n\n<p>ไม่ออกกำลังกาย ก็ผอมได้ถ้ารู้จักเริ่มต้นที่มื้อเช้า ไม่มีเวลาเข้ายิมหรือวิ่งรอบสวน แต่มื้อเช้าคือจุดเริ่มต้นของทุกอย่าง ถ้ากินดี ระบบเผาผลาญก็ทำงานดี อารมณ์ก็ดี และมีโอกาสลดน้ำหนักได้แบบไม่รู้ตัว อย่าปล่อยให้มื้อเช้าหลุดไปแบบเร่งรีบ</p>\n','อาหารเช้า สำหรับคนลดน้ำหนัก ไม่ออกกกำลังกาย','','inherit','closed','closed','','173-revision-v1','','','2025-06-12 01:44:49','2025-06-12 01:44:49','',173,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=174',0,'revision','',0),(175,2,'2025-06-12 01:57:10','2025-06-12 01:57:10','','Yoga','','inherit','open','closed','','yoga','','','2025-06-12 01:57:29','2025-06-12 01:57:29','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Yoga.png',0,'attachment','image/png',0),(176,2,'2025-06-12 02:08:30','2025-06-12 02:08:30','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 02:08:30','2025-06-12 02:08:30','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=176',0,'revision','',0),(177,2,'2025-06-12 02:08:31','2025-06-12 02:08:31','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 02:08:31','2025-06-12 02:08:31','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=177',0,'revision','',0),(178,2,'2025-06-12 02:08:32','2025-06-12 02:08:32','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 02:08:32','2025-06-12 02:08:32','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=178',0,'revision','',0),(180,2,'2025-06-12 02:36:47','2025-06-12 02:36:47','','Default Kit','','inherit','closed','closed','','21-revision-v1','','','2025-06-12 02:36:47','2025-06-12 02:36:47','',21,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=180',0,'revision','',0),(181,2,'2025-06-12 02:36:47','2025-06-12 02:36:47','','Default Kit','','inherit','closed','closed','','21-revision-v1','','','2025-06-12 02:36:47','2025-06-12 02:36:47','',21,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=181',0,'revision','',0),(182,2,'2025-06-12 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weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<h2>วิธีลดน้ำหนักแบบธรรมชาติ</h2>				\n					<h2>ใช้หลักจิตวิทยา ไม่เน้นออกกำลังกาย</h2>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 02:49:31','2025-06-12 02:49:31','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=187',0,'revision','',0),(188,2,'2025-06-12 02:50:26','2025-06-12 02:50:26','<img width=\"485\" height=\"286\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png\" alt=\"ลดน้ำหนักแบบไม่ออกกำลังกาย\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png 485w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1-300x177.png 300w\" sizes=\"(max-width: 485px) 100vw, 485px\" />															\n							<form role=\"search\" 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src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png\" alt=\"ลดน้ำหนักแบบไม่ออกกำลังกาย\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png 485w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1-300x177.png 300w\" sizes=\"(max-width: 485px) 100vw, 485px\" />															\n							<form role=\"search\" action=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/\" method=\"get\">\n				<input placeholder=\"\" type=\"search\" name=\"s\" title=\"Search\" value=\"\">\n					</form>','Header','','inherit','closed','closed','','26-revision-v1','','','2025-06-12 03:10:22','2025-06-12 03:10:22','',26,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=233',0,'revision','',0),(234,2,'2025-06-12 03:10:39','2025-06-12 03:10:39','Menu\n						<svg 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id=\"menu-item-230\"><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/home/\" class = \"hfe-menu-item\">หน้าแรก</a></li>\n<li id=\"menu-item-219\"><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\" class = \"hfe-menu-item\">บล็อกและเรื่องเล่าเกี่ยวกับการลดน้ำหนัก</a></li>\n<li id=\"menu-item-220\"><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/\" class = \"hfe-menu-item\">อาหารการกิน แคลต่ำ อาหารลดน้ำหนัก</a></li>\n</ul> \n				</nav>\n															<img width=\"485\" height=\"286\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png\" alt=\"ลดน้ำหนักแบบไม่ออกกำลังกาย\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png 485w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1-300x177.png 300w\" sizes=\"(max-width: 485px) 100vw, 485px\" />															\n							<form role=\"search\" action=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/\" method=\"get\">\n				<input placeholder=\"\" type=\"search\" name=\"s\" title=\"Search\" value=\"\">\n					</form>','Header','','inherit','closed','closed','','26-revision-v1','','','2025-06-12 03:10:39','2025-06-12 03:10:39','',26,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=234',0,'revision','',0),(235,2,'2025-06-12 03:10:39','2025-06-12 03:10:39','Menu\n						<svg aria-hidden=\"true\"  viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M432 416H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16A16 16 0 0 0 0 48v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16V48a16 16 0 0 0-16-16z\"></path></svg>					\n				<nav data-toggle-icon=\"&lt;svg aria-hidden=&quot;true&quot; tabindex=&quot;0&quot; class=&quot;e-font-icon-svg e-fas-align-justify&quot; viewBox=&quot;0 0 448 512&quot; xmlns=&quot;http://www.w3.org/2000/svg&quot;&gt;&lt;path d=&quot;M432 416H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16A16 16 0 0 0 0 48v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16V48a16 16 0 0 0-16-16z&quot;&gt;&lt;/path&gt;&lt;/svg&gt;\" data-close-icon=\"&lt;svg aria-hidden=&quot;true&quot; tabindex=&quot;0&quot; class=&quot;e-font-icon-svg e-far-window-close&quot; viewBox=&quot;0 0 512 512&quot; xmlns=&quot;http://www.w3.org/2000/svg&quot;&gt;&lt;path d=&quot;M464 32H48C21.5 32 0 53.5 0 80v352c0 26.5 21.5 48 48 48h416c26.5 0 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03:10:39','',26,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=235',0,'revision','',0),(236,2,'2025-06-12 03:10:39','2025-06-12 03:10:39','Menu\n						<svg aria-hidden=\"true\"  viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M432 416H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16A16 16 0 0 0 0 48v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16V48a16 16 0 0 0-16-16z\"></path></svg>					\n				<nav data-toggle-icon=\"&lt;svg aria-hidden=&quot;true&quot; tabindex=&quot;0&quot; class=&quot;e-font-icon-svg e-fas-align-justify&quot; viewBox=&quot;0 0 448 512&quot; xmlns=&quot;http://www.w3.org/2000/svg&quot;&gt;&lt;path d=&quot;M432 416H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16A16 16 0 0 0 0 48v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16V48a16 16 0 0 0-16-16z&quot;&gt;&lt;/path&gt;&lt;/svg&gt;\" data-close-icon=\"&lt;svg aria-hidden=&quot;true&quot; tabindex=&quot;0&quot; class=&quot;e-font-icon-svg e-far-window-close&quot; viewBox=&quot;0 0 512 512&quot; xmlns=&quot;http://www.w3.org/2000/svg&quot;&gt;&lt;path d=&quot;M464 32H48C21.5 32 0 53.5 0 80v352c0 26.5 21.5 48 48 48h416c26.5 0 48-21.5 48-48V80c0-26.5-21.5-48-48-48zm0 394c0 3.3-2.7 6-6 6H54c-3.3 0-6-2.7-6-6V86c0-3.3 2.7-6 6-6h404c3.3 0 6 2.7 6 6v340zM356.5 194.6L295.1 256l61.4 61.4c4.6 4.6 4.6 12.1 0 16.8l-22.3 22.3c-4.6 4.6-12.1 4.6-16.8 0L256 295.1l-61.4 61.4c-4.6 4.6-12.1 4.6-16.8 0l-22.3-22.3c-4.6-4.6-4.6-12.1 0-16.8l61.4-61.4-61.4-61.4c-4.6-4.6-4.6-12.1 0-16.8l22.3-22.3c4.6-4.6 12.1-4.6 16.8 0l61.4 61.4 61.4-61.4c4.6-4.6 12.1-4.6 16.8 0l22.3 22.3c4.7 4.6 4.7 12.1 0 16.8z&quot;&gt;&lt;/path&gt;&lt;/svg&gt;\" data-full-width=\"yes\">\n					<ul id=\"menu-1-380f905\"><li id=\"menu-item-230\"><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/home/\" class = \"hfe-menu-item\">หน้าแรก</a></li>\n<li id=\"menu-item-219\"><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\" class = \"hfe-menu-item\">บล็อกและเรื่องเล่าเกี่ยวกับการลดน้ำหนัก</a></li>\n<li id=\"menu-item-220\"><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/\" class = \"hfe-menu-item\">อาหารการกิน แคลต่ำ อาหารลดน้ำหนัก</a></li>\n</ul> \n				</nav>\n															<img width=\"485\" height=\"286\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png\" alt=\"ลดน้ำหนักแบบไม่ออกกำลังกาย\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png 485w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1-300x177.png 300w\" sizes=\"(max-width: 485px) 100vw, 485px\" />															\n							<form role=\"search\" action=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/\" method=\"get\">\n				<input placeholder=\"\" type=\"search\" name=\"s\" title=\"Search\" value=\"\">\n					</form>','Header','','inherit','closed','closed','','26-revision-v1','','','2025-06-12 03:10:39','2025-06-12 03:10:39','',26,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=236',0,'revision','',0),(239,2,'2025-06-12 03:13:08','2025-06-12 03:13:08','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<h2>วิธีลดน้ำหนักแบบธรรมชาติ</h2>				\n					<h2>ใช้หลักจิตวิทยา 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03:13:09','2025-06-12 03:13:09','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=241',0,'revision','',0),(247,2,'2025-06-12 03:46:29','2025-06-12 03:46:29','Menu\n						<svg aria-hidden=\"true\"  viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M432 416H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16A16 16 0 0 0 0 48v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16V48a16 16 0 0 0-16-16z\"></path></svg>					\n				<nav data-toggle-icon=\"&lt;svg aria-hidden=&quot;true&quot; tabindex=&quot;0&quot; class=&quot;e-font-icon-svg e-fas-align-justify&quot; viewBox=&quot;0 0 448 512&quot; xmlns=&quot;http://www.w3.org/2000/svg&quot;&gt;&lt;path d=&quot;M432 416H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 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12.1-4.6 16.8 0l61.4 61.4 61.4-61.4c4.6-4.6 12.1-4.6 16.8 0l22.3 22.3c4.7 4.6 4.7 12.1 0 16.8z&quot;&gt;&lt;/path&gt;&lt;/svg&gt;\" data-full-width=\"yes\">\n					<ul id=\"menu-1-380f905\"><li id=\"menu-item-230\"><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/home/\" class = \"hfe-menu-item\">หน้าแรก</a></li>\n<li id=\"menu-item-219\"><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\" class = \"hfe-menu-item\">บล็อกและเรื่องเล่าเกี่ยวกับการลดน้ำหนัก</a></li>\n<li id=\"menu-item-220\"><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/\" class = \"hfe-menu-item\">อาหารการกิน แคลต่ำ อาหารลดน้ำหนัก</a></li>\n</ul> \n				</nav>\n															<img width=\"485\" height=\"286\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png\" alt=\"ลดน้ำหนักแบบไม่ออกกำลังกาย\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png 485w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1-300x177.png 300w\" sizes=\"(max-width: 485px) 100vw, 485px\" />															\n							<form role=\"search\" action=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/\" method=\"get\">\n				<input placeholder=\"\" type=\"search\" name=\"s\" title=\"Search\" value=\"\">\n					</form>','Header','','inherit','closed','closed','','26-revision-v1','','','2025-06-12 03:46:29','2025-06-12 03:46:29','',26,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=247',0,'revision','',0),(248,2,'2025-06-12 03:46:29','2025-06-12 03:46:29','Menu\n						<svg aria-hidden=\"true\"  viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M432 416H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16A16 16 0 0 0 0 48v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16V48a16 16 0 0 0-16-16z\"></path></svg>					\n				<nav data-toggle-icon=\"&lt;svg aria-hidden=&quot;true&quot; tabindex=&quot;0&quot; class=&quot;e-font-icon-svg e-fas-align-justify&quot; viewBox=&quot;0 0 448 512&quot; xmlns=&quot;http://www.w3.org/2000/svg&quot;&gt;&lt;path d=&quot;M432 416H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16A16 16 0 0 0 0 48v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16V48a16 16 0 0 0-16-16z&quot;&gt;&lt;/path&gt;&lt;/svg&gt;\" data-close-icon=\"&lt;svg aria-hidden=&quot;true&quot; tabindex=&quot;0&quot; class=&quot;e-font-icon-svg e-far-window-close&quot; viewBox=&quot;0 0 512 512&quot; xmlns=&quot;http://www.w3.org/2000/svg&quot;&gt;&lt;path d=&quot;M464 32H48C21.5 32 0 53.5 0 80v352c0 26.5 21.5 48 48 48h416c26.5 0 48-21.5 48-48V80c0-26.5-21.5-48-48-48zm0 394c0 3.3-2.7 6-6 6H54c-3.3 0-6-2.7-6-6V86c0-3.3 2.7-6 6-6h404c3.3 0 6 2.7 6 6v340zM356.5 194.6L295.1 256l61.4 61.4c4.6 4.6 4.6 12.1 0 16.8l-22.3 22.3c-4.6 4.6-12.1 4.6-16.8 0L256 295.1l-61.4 61.4c-4.6 4.6-12.1 4.6-16.8 0l-22.3-22.3c-4.6-4.6-4.6-12.1 0-16.8l61.4-61.4-61.4-61.4c-4.6-4.6-4.6-12.1 0-16.8l22.3-22.3c4.6-4.6 12.1-4.6 16.8 0l61.4 61.4 61.4-61.4c4.6-4.6 12.1-4.6 16.8 0l22.3 22.3c4.7 4.6 4.7 12.1 0 16.8z&quot;&gt;&lt;/path&gt;&lt;/svg&gt;\" data-full-width=\"yes\">\n					<ul id=\"menu-1-380f905\"><li id=\"menu-item-230\"><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/home/\" class = \"hfe-menu-item\">หน้าแรก</a></li>\n<li id=\"menu-item-219\"><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\" class = \"hfe-menu-item\">บล็อกและเรื่องเล่าเกี่ยวกับการลดน้ำหนัก</a></li>\n<li id=\"menu-item-220\"><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/\" class = \"hfe-menu-item\">อาหารการกิน แคลต่ำ อาหารลดน้ำหนัก</a></li>\n</ul> \n				</nav>\n															<img width=\"485\" height=\"286\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png\" alt=\"ลดน้ำหนักแบบไม่ออกกำลังกาย\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png 485w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1-300x177.png 300w\" sizes=\"(max-width: 485px) 100vw, 485px\" />															\n							<form role=\"search\" action=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/\" method=\"get\">\n				<input placeholder=\"\" type=\"search\" name=\"s\" title=\"Search\" value=\"\">\n					</form>','Header','','inherit','closed','closed','','26-revision-v1','','','2025-06-12 03:46:29','2025-06-12 03:46:29','',26,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=248',0,'revision','',0),(249,2,'2025-06-12 03:46:29','2025-06-12 03:46:29','Menu\n						<svg aria-hidden=\"true\"  viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M432 416H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16A16 16 0 0 0 0 48v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16V48a16 16 0 0 0-16-16z\"></path></svg>					\n				<nav data-toggle-icon=\"&lt;svg aria-hidden=&quot;true&quot; tabindex=&quot;0&quot; class=&quot;e-font-icon-svg e-fas-align-justify&quot; viewBox=&quot;0 0 448 512&quot; xmlns=&quot;http://www.w3.org/2000/svg&quot;&gt;&lt;path d=&quot;M432 416H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16a16 16 0 0 0-16 16v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16v-32a16 16 0 0 0-16-16zm0-128H16A16 16 0 0 0 0 48v32a16 16 0 0 0 16 16h416a16 16 0 0 0 16-16V48a16 16 0 0 0-16-16z&quot;&gt;&lt;/path&gt;&lt;/svg&gt;\" data-close-icon=\"&lt;svg aria-hidden=&quot;true&quot; tabindex=&quot;0&quot; class=&quot;e-font-icon-svg e-far-window-close&quot; viewBox=&quot;0 0 512 512&quot; xmlns=&quot;http://www.w3.org/2000/svg&quot;&gt;&lt;path d=&quot;M464 32H48C21.5 32 0 53.5 0 80v352c0 26.5 21.5 48 48 48h416c26.5 0 48-21.5 48-48V80c0-26.5-21.5-48-48-48zm0 394c0 3.3-2.7 6-6 6H54c-3.3 0-6-2.7-6-6V86c0-3.3 2.7-6 6-6h404c3.3 0 6 2.7 6 6v340zM356.5 194.6L295.1 256l61.4 61.4c4.6 4.6 4.6 12.1 0 16.8l-22.3 22.3c-4.6 4.6-12.1 4.6-16.8 0L256 295.1l-61.4 61.4c-4.6 4.6-12.1 4.6-16.8 0l-22.3-22.3c-4.6-4.6-4.6-12.1 0-16.8l61.4-61.4-61.4-61.4c-4.6-4.6-4.6-12.1 0-16.8l22.3-22.3c4.6-4.6 12.1-4.6 16.8 0l61.4 61.4 61.4-61.4c4.6-4.6 12.1-4.6 16.8 0l22.3 22.3c4.7 4.6 4.7 12.1 0 16.8z&quot;&gt;&lt;/path&gt;&lt;/svg&gt;\" data-full-width=\"yes\">\n					<ul id=\"menu-1-380f905\"><li id=\"menu-item-230\"><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/home/\" class = \"hfe-menu-item\">หน้าแรก</a></li>\n<li id=\"menu-item-219\"><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\" class = \"hfe-menu-item\">บล็อกและเรื่องเล่าเกี่ยวกับการลดน้ำหนัก</a></li>\n<li id=\"menu-item-220\"><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/\" class = \"hfe-menu-item\">อาหารการกิน แคลต่ำ อาหารลดน้ำหนัก</a></li>\n</ul> \n				</nav>\n															<img width=\"485\" height=\"286\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png\" alt=\"ลดน้ำหนักแบบไม่ออกกำลังกาย\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1.png 485w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักแบบไม่ออกกำลังกาย-1-300x177.png 300w\" sizes=\"(max-width: 485px) 100vw, 485px\" />															\n							<form role=\"search\" action=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/\" method=\"get\">\n				<input placeholder=\"\" type=\"search\" name=\"s\" title=\"Search\" value=\"\">\n					</form>','Header','','inherit','closed','closed','','26-revision-v1','','','2025-06-12 03:46:29','2025-06-12 03:46:29','',26,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=249',0,'revision','',0),(250,2,'2025-06-12 03:48:04','2025-06-12 03:48:04','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<h2>วิธีลดน้ำหนักแบบธรรมชาติ</h2>				\n					<h2>ใช้หลักจิตวิทยา ไม่เน้นออกกำลังกาย</h2>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 03:48:04','2025-06-12 03:48:04','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=250',0,'revision','',0),(251,2,'2025-06-12 03:48:04','2025-06-12 03:48:04','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<h2>วิธีลดน้ำหนักแบบธรรมชาติ</h2>				\n					<h2>ใช้หลักจิตวิทยา ไม่เน้นออกกำลังกาย</h2>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 03:48:04','2025-06-12 03:48:04','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=251',0,'revision','',0),(252,2,'2025-06-12 03:48:04','2025-06-12 03:48:04','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>ทำความเข้าใจกับ ความอ้วน และน้ำหนักเกิน</h2>				\n					<p>คนที่ไม่ชอบออกกำลังกาย ควรพยายามควบคุมน้ำหนักให้อยู่ในเกณฑ์ที่เหมาะสมด้วยวิธีธรรมชาติ เพราะถ้าปล่อยให้น้ำหนักเกิน หรือมีค่า BMI มากกว่า 23 ก็อาจนำไปสู่ปัญหาสุขภาพตามมาได้ นอกจากแค่รูปร่างจะเปลี่ยนไปแล้ว น้ำหนักที่เกินยังเพิ่มความเสี่ยงต่อโรคต่างๆ และภาวะแทรกซ้อนในอนาคตอีกด้วย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 03:48:04','2025-06-12 03:48:04','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=252',0,'revision','',0),(258,2,'2025-06-12 04:23:10','2025-06-12 04:23:10','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>ทำความเข้าใจกับ ความอ้วน และน้ำหนักเกิน</h2>				\n					<p>คนที่ไม่ชอบออกกำลังกาย ควรพยายามควบคุมน้ำหนักให้อยู่ในเกณฑ์ที่เหมาะสมด้วยวิธีธรรมชาติ เพราะถ้าปล่อยให้น้ำหนักเกิน หรือมีค่า BMI มากกว่า 23 ก็อาจนำไปสู่ปัญหาสุขภาพตามมาได้ นอกจากแค่รูปร่างจะเปลี่ยนไปแล้ว น้ำหนักที่เกินยังเพิ่มความเสี่ยงต่อโรคต่างๆ และภาวะแทรกซ้อนในอนาคตอีกด้วย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:23:10','2025-06-12 04:23:10','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=258',0,'revision','',0),(259,2,'2025-06-12 04:23:11','2025-06-12 04:23:11','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>ทำความเข้าใจกับ ความอ้วน และน้ำหนักเกิน</h2>				\n					<p>คนที่ไม่ชอบออกกำลังกาย ควรพยายามควบคุมน้ำหนักให้อยู่ในเกณฑ์ที่เหมาะสมด้วยวิธีธรรมชาติ เพราะถ้าปล่อยให้น้ำหนักเกิน หรือมีค่า BMI มากกว่า 23 ก็อาจนำไปสู่ปัญหาสุขภาพตามมาได้ นอกจากแค่รูปร่างจะเปลี่ยนไปแล้ว น้ำหนักที่เกินยังเพิ่มความเสี่ยงต่อโรคต่างๆ และภาวะแทรกซ้อนในอนาคตอีกด้วย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:23:11','2025-06-12 04:23:11','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=259',0,'revision','',0),(260,2,'2025-06-12 04:23:11','2025-06-12 04:23:11','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/พันธุกรรม.png\" alt=\"พันธุกรรม\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/พันธุกรรม.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/พันธุกรรม-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/พันธุกรรม-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/พันธุกรรม-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n					<p>พันธุกรรม</p>				\n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การกินอาหาร.png\" alt=\"การกินอาหาร\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การกินอาหาร.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การกินอาหาร-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การกินอาหาร-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การกินอาหาร-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n					<p>พฤติกรรมการกิน</p>				\n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ระบบเผาผลาญ.png\" alt=\"ระบบเผาผลาญ\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ระบบเผาผลาญ.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ระบบเผาผลาญ-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ระบบเผาผลาญ-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ระบบเผาผลาญ-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n					<p>ระบบเผาผลาญ</p>				\n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอน.png\" alt=\"นอน\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอน.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอน-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอน-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอน-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:23:11','2025-06-12 04:23:11','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=260',0,'revision','',0),(262,2,'2025-06-12 04:30:11','2025-06-12 04:30:11','','นอน','','inherit','open','closed','','%e0%b8%99%e0%b8%ad%e0%b8%99-2','','','2025-06-12 04:32:40','2025-06-12 04:32:40','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอน-1.png',0,'attachment','image/png',0),(263,2,'2025-06-12 04:30:30','2025-06-12 04:30:30','','พันธุกรรม','','inherit','open','closed','','%e0%b8%9e%e0%b8%b1%e0%b8%99%e0%b8%98%e0%b8%b8%e0%b8%81%e0%b8%a3%e0%b8%a3%e0%b8%a1-2','','','2025-06-12 04:32:44','2025-06-12 04:32:44','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/พันธุกรรม-1.png',0,'attachment','image/png',0),(264,2,'2025-06-12 04:30:40','2025-06-12 04:30:40','','ระบบเผาผลาญ','','inherit','open','closed','','%e0%b8%a3%e0%b8%b0%e0%b8%9a%e0%b8%9a%e0%b9%80%e0%b8%9c%e0%b8%b2%e0%b8%9c%e0%b8%a5%e0%b8%b2%e0%b8%8d-2','','','2025-06-12 04:32:47','2025-06-12 04:32:47','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ระบบเผาผลาญ-1.png',0,'attachment','image/png',0),(265,2,'2025-06-12 04:31:01','2025-06-12 04:31:01','','การกินอาหาร','','inherit','open','closed','','%e0%b8%81%e0%b8%b2%e0%b8%a3%e0%b8%81%e0%b8%b4%e0%b8%99%e0%b8%ad%e0%b8%b2%e0%b8%ab%e0%b8%b2%e0%b8%a3-2','','','2025-06-12 04:32:51','2025-06-12 04:32:51','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การกินอาหาร-1.png',0,'attachment','image/png',0),(266,2,'2025-06-12 04:34:04','2025-06-12 04:34:04','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/พันธุกรรม.png\" alt=\"พันธุกรรม\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/พันธุกรรม.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/พันธุกรรม-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/พันธุกรรม-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/พันธุกรรม-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n					<p>พันธุกรรม</p>				\n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การกินอาหาร.png\" alt=\"การกินอาหาร\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การกินอาหาร.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การกินอาหาร-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การกินอาหาร-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การกินอาหาร-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n					<p>พฤติกรรมการกิน</p>				\n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ระบบเผาผลาญ.png\" alt=\"ระบบเผาผลาญ\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ระบบเผาผลาญ.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ระบบเผาผลาญ-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ระบบเผาผลาญ-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ระบบเผาผลาญ-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n					<p>ระบบเผาผลาญ</p>				\n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอน.png\" alt=\"นอน\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอน.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอน-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอน-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอน-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:34:04','2025-06-12 04:34:04','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=266',0,'revision','',0),(267,2,'2025-06-12 04:34:05','2025-06-12 04:34:05','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/พันธุกรรม.png\" alt=\"พันธุกรรม\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/พันธุกรรม.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/พันธุกรรม-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/พันธุกรรม-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/พันธุกรรม-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n					<p>พันธุกรรม</p>				\n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การกินอาหาร.png\" alt=\"การกินอาหาร\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การกินอาหาร.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การกินอาหาร-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การกินอาหาร-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การกินอาหาร-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n					<p>พฤติกรรมการกิน</p>				\n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ระบบเผาผลาญ.png\" alt=\"ระบบเผาผลาญ\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ระบบเผาผลาญ.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ระบบเผาผลาญ-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ระบบเผาผลาญ-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ระบบเผาผลาญ-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n					<p>ระบบเผาผลาญ</p>				\n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอน.png\" alt=\"นอน\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอน.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอน-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอน-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอน-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:34:05','2025-06-12 04:34:05','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=267',0,'revision','',0),(268,2,'2025-06-12 04:34:05','2025-06-12 04:34:05','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:34:05','2025-06-12 04:34:05','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=268',0,'revision','',0),(269,2,'2025-06-12 04:36:14','2025-06-12 04:36:14','','logo-ลดน้ำหนักแบบไม่ออกกำลังกาย','','inherit','open','closed','','logo-%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81%e0%b9%81%e0%b8%9a%e0%b8%9a%e0%b9%84%e0%b8%a1%e0%b9%88%e0%b8%ad%e0%b8%ad%e0%b8%81%e0%b8%81%e0%b8%b3%e0%b8%a5','','','2025-06-12 04:36:23','2025-06-12 04:36:23','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/logo-ลดน้ำหนักแบบไม่ออกกำลังกาย.png',0,'attachment','image/png',0),(270,2,'2025-06-12 04:36:28','2025-06-12 04:36:28','https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/cropped-logo-ลดน้ำหนักแบบไม่ออกกำลังกาย.png','cropped-logo-ลดน้ำหนักแบบไม่ออกกำลังกาย.png','','inherit','open','closed','','cropped-logo-%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81%e0%b9%81%e0%b8%9a%e0%b8%9a%e0%b9%84%e0%b8%a1%e0%b9%88%e0%b8%ad%e0%b8%ad%e0%b8%81%e0%b8%81%e0%b8%b3','','','2025-06-12 04:36:28','2025-06-12 04:36:28','',269,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/cropped-logo-ลดน้ำหนักแบบไม่ออกกำลังกาย.png',0,'attachment','image/png',0),(273,2,'2025-06-12 04:43:25','2025-06-12 04:43:25','','logo-w-ลดน้ำหนักแบบไม่ออกกำลังกาย','','inherit','open','closed','','logo-w-%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81%e0%b9%81%e0%b8%9a%e0%b8%9a%e0%b9%84%e0%b8%a1%e0%b9%88%e0%b8%ad%e0%b8%ad%e0%b8%81%e0%b8%81%e0%b8%b3%e0%b8%a5','','','2025-06-13 04:37:11','2025-06-13 04:37:11','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/logo-w-ลดน้ำหนักแบบไม่ออกกำลังกาย.png',0,'attachment','image/png',0),(274,2,'2025-06-12 04:45:53','2025-06-12 04:45:53','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:45:53','2025-06-12 04:45:53','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=274',0,'revision','',0),(275,2,'2025-06-12 04:45:53','2025-06-12 04:45:53','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:45:53','2025-06-12 04:45:53','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=275',0,'revision','',0),(276,2,'2025-06-12 04:45:53','2025-06-12 04:45:53','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:45:53','2025-06-12 04:45:53','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=276',0,'revision','',0),(278,2,'2025-06-12 04:46:31','2025-06-12 04:46:31','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:46:31','2025-06-12 04:46:31','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=278',0,'revision','',0),(279,2,'2025-06-12 04:46:32','2025-06-12 04:46:32','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:46:32','2025-06-12 04:46:32','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=279',0,'revision','',0),(280,2,'2025-06-12 04:46:32','2025-06-12 04:46:32','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:46:32','2025-06-12 04:46:32','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=280',0,'revision','',0),(283,2,'2025-06-12 04:50:44','2025-06-12 04:50:44','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:50:44','2025-06-12 04:50:44','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=283',0,'revision','',0),(284,2,'2025-06-12 04:50:45','2025-06-12 04:50:45','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:50:45','2025-06-12 04:50:45','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=284',0,'revision','',0),(285,2,'2025-06-12 04:50:45','2025-06-12 04:50:45','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:50:45','2025-06-12 04:50:45','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=285',0,'revision','',0),(286,2,'2025-06-12 04:51:08','2025-06-12 04:51:08','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:51:08','2025-06-12 04:51:08','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=286',0,'revision','',0),(287,2,'2025-06-12 04:51:11','2025-06-12 04:51:11','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:51:11','2025-06-12 04:51:11','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=287',0,'revision','',0),(288,2,'2025-06-12 04:51:11','2025-06-12 04:51:11','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 04:51:11','2025-06-12 04:51:11','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=288',0,'revision','',0),(294,2,'2025-06-12 06:23:26','2025-06-12 06:23:26','','เก็บอาหาร','','inherit','open','closed','','%e0%b9%80%e0%b8%81%e0%b9%87%e0%b8%9a%e0%b8%ad%e0%b8%b2%e0%b8%ab%e0%b8%b2%e0%b8%a3','','','2025-06-12 06:23:26','2025-06-12 06:23:26','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร.svg',0,'attachment','image/svg+xml',0),(295,2,'2025-06-12 06:23:27','2025-06-12 06:23:27','','เคี้ยวอาหาร','','inherit','open','closed','','%e0%b9%80%e0%b8%84%e0%b8%b5%e0%b9%89%e0%b8%a2%e0%b8%a7%e0%b8%ad%e0%b8%b2%e0%b8%ab%e0%b8%b2%e0%b8%a3','','','2025-06-12 06:23:27','2025-06-12 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without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 06:35:03','2025-06-12 06:35:03','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=310',0,'revision','',0),(311,2,'2025-06-12 06:35:04','2025-06-12 06:35:04','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg aria-hidden=\"true\" viewBox=\"0 0 512 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M480.1 31.9c-55-55.1-164.9-34.5-227.8 28.5-49.3 49.3-55.1 110-28.8 160.4L9 413.2c-11.6 10.5-12.1 28.5-1 39.5L59.3 504c11 11 29.1 10.5 39.5-1.1l192.4-214.4c50.4 26.3 111.1 20.5 160.4-28.8 63-62.9 83.6-172.8 28.5-227.8z\"></path></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 06:35:04','2025-06-12 06:35:04','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=311',0,'revision','',0),(312,2,'2025-06-12 06:35:04','2025-06-12 06:35:04','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 258.8125 C 151.695312 258.8125 159.1875 258.089844 166.472656 256.65625 C 168.199219 256.320312 169.328125 254.644531 168.988281 252.914062 C 168.648438 251.1875 166.972656 250.066406 165.246094 250.402344 C 158.363281 251.75 151.285156 252.433594 144.207031 252.433594 C 84.308594 252.433594 35.574219 203.703125 35.574219 143.800781 C 35.574219 83.902344 84.308594 35.167969 144.207031 35.167969 C 177.703125 35.167969 208.816406 50.273438 229.578125 76.613281 C 230.667969 78 232.671875 78.234375 234.054688 77.144531 C 235.4375 76.054688 235.675781 74.050781 234.585938 72.667969 C 212.609375 44.78125 179.667969 28.792969 144.207031 28.792969 C 80.789062 28.792969 29.195312 80.382812 29.195312 143.800781 C 29.195312 207.21875 80.789062 258.8125 144.207031 258.8125 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 77.832031 C 155.292969 77.832031 166.253906 80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid 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53.027344 C 80.78125 53.476562 81.410156 54.019531 82.042969 54.46875 C 84.558594 56.445312 86.804688 58.691406 88.691406 61.207031 C 89.589844 62.464844 90.488281 63.816406 91.300781 65.074219 C 92.109375 66.421875 92.738281 67.859375 93.367188 69.386719 L 92.828125 69.925781 L 89.589844 67.140625 C 88.421875 66.242188 87.34375 65.34375 86.175781 64.535156 C 83.839844 62.828125 81.503906 61.207031 78.984375 59.949219 C 76.46875 58.511719 73.863281 57.433594 71.253906 56.445312 C 68.558594 55.546875 65.773438 54.828125 62.984375 54.46875 C 57.414062 53.660156 51.660156 54.199219 46.179688 55.726562 C 43.480469 56.535156 40.785156 57.523438 38.269531 58.871094 C 35.753906 60.128906 33.324219 61.65625 31.078125 63.457031 Z M 30.628906 62.917969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.101562 69.476562 C 188.640625 67.859375 189.449219 66.421875 190.257812 64.984375 C 191.15625 63.546875 192.148438 62.285156 193.136719 61.027344 C 195.292969 58.511719 197.808594 56.265625 200.503906 54.378906 C 201.855469 53.386719 203.382812 52.578125 204.910156 51.859375 C 205.628906 51.5 206.4375 51.140625 207.246094 50.78125 C 207.605469 50.601562 208.054688 50.421875 208.414062 50.332031 L 209.671875 49.882812 C 210.125 49.703125 210.484375 49.613281 210.933594 49.523438 L 212.191406 49.253906 C 213 49.074219 213.898438 48.804688 214.796875 48.714844 C 216.503906 48.445312 218.300781 48.265625 220.101562 48.175781 C 227.289062 48.085938 234.390625 50.332031 240.054688 54.199219 C 240.773438 54.648438 241.402344 55.1875 242.121094 55.726562 C 242.75 56.265625 243.378906 56.804688 244.007812 57.433594 C 244.636719 58.0625 245.265625 58.511719 245.804688 59.230469 C 246.34375 59.859375 246.886719 60.488281 247.425781 61.117188 C 247.964844 61.746094 248.414062 62.464844 248.863281 63.097656 C 249.3125 63.816406 249.761719 64.445312 250.210938 65.164062 C 251.019531 66.601562 251.738281 68.128906 252.277344 69.65625 L 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225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 135.460938 C 256.820312 134.714844 256.867188 133.96875 256.875 133.21875 C 256.882812 132.46875 256.851562 131.71875 256.785156 130.972656 C 256.714844 130.226562 256.609375 129.484375 256.464844 128.75 C 256.324219 128.015625 256.140625 127.285156 255.925781 126.570312 C 255.707031 125.851562 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173.179688 116.90625 C 173.179688 113.777344 172.671875 110.734375 171.648438 107.773438 C 170.621094 104.816406 169.140625 102.109375 167.203125 99.652344 C 167.570312 98.085938 167.761719 96.5 167.785156 94.890625 C 167.808594 93.285156 167.660156 91.691406 167.34375 90.117188 C 167.023438 88.542969 166.539062 87.019531 165.894531 85.546875 C 165.246094 84.074219 164.449219 82.6875 163.503906 81.386719 C 162.675781 80.207031 161.738281 79.121094 160.691406 78.125 C 159.644531 77.132812 158.511719 76.25 157.292969 75.476562 C 156.074219 74.707031 154.789062 74.066406 153.441406 73.550781 C 152.09375 73.035156 150.707031 72.65625 149.285156 72.414062 C 149.78125 70.292969 149.980469 68.144531 149.882812 65.96875 C 149.785156 63.792969 149.398438 61.671875 148.714844 59.605469 C 150.757812 58.507812 152.933594 57.839844 155.238281 57.597656 C 157.542969 57.355469 159.808594 57.558594 162.035156 58.210938 C 167.910156 60.054688 171.867188 65.203125 173.179688 72.714844 C 173.234375 73.039062 173.351562 73.339844 173.527344 73.617188 C 173.703125 73.898438 173.925781 74.132812 174.195312 74.320312 C 174.464844 74.511719 174.757812 74.644531 175.078125 74.71875 C 175.398438 74.792969 175.722656 74.800781 176.046875 74.746094 C 177.199219 74.574219 178.359375 74.527344 179.523438 74.609375 C 180.6875 74.691406 181.828125 74.894531 182.945312 75.226562 C 184.0625 75.554688 185.132812 76 186.152344 76.566406 C 187.175781 77.128906 188.121094 77.796875 189 78.566406 C 189.929688 79.335938 190.769531 80.199219 191.515625 81.152344 C 192.265625 82.101562 192.902344 83.125 193.429688 84.214844 C 193.957031 85.300781 194.359375 86.433594 194.644531 87.613281 C 194.929688 88.789062 195.082031 89.980469 195.109375 91.191406 C 195.109375 91.523438 195.171875 91.839844 195.300781 92.148438 C 195.425781 92.453125 195.605469 92.726562 195.839844 92.960938 C 196.074219 93.195312 196.34375 93.375 196.648438 93.503906 C 196.957031 93.628906 197.273438 93.691406 197.605469 93.691406 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157.15625 34.832031 150.964844 38.550781 145.128906 C 38.820312 144.703125 38.953125 144.238281 38.941406 143.734375 C 38.929688 143.230469 38.78125 142.773438 38.492188 142.359375 C 37.757812 141.3125 37.15625 140.191406 36.6875 139 C 36.214844 137.8125 35.886719 136.582031 35.703125 135.316406 C 35.519531 134.050781 35.484375 132.78125 35.597656 131.503906 C 35.710938 130.230469 35.96875 128.984375 36.371094 127.773438 C 36.761719 126.542969 37.289062 125.375 37.953125 124.265625 C 38.613281 123.160156 39.390625 122.140625 40.285156 121.210938 C 41.183594 120.285156 42.171875 119.46875 43.253906 118.769531 C 44.335938 118.070312 45.488281 117.5 46.699219 117.0625 C 47.015625 116.953125 47.296875 116.789062 47.542969 116.566406 C 47.792969 116.34375 47.988281 116.085938 48.132812 115.785156 C 48.273438 115.484375 48.355469 115.167969 48.371094 114.835938 C 48.390625 114.503906 48.34375 114.179688 48.230469 113.867188 C 45.859375 107.238281 46.871094 101.082031 51.089844 96.542969 C 52.1875 95.382812 53.417969 94.386719 54.78125 93.554688 C 56.144531 92.722656 57.59375 92.085938 59.128906 91.644531 C 60.664062 91.199219 62.230469 90.964844 63.828125 90.941406 C 65.425781 90.917969 66.996094 91.105469 68.542969 91.5 C 74.5625 93.171875 78.738281 98.203125 80.308594 105.671875 C 80.351562 105.859375 80.410156 106.042969 80.492188 106.214844 C 80.574219 106.390625 80.675781 106.554688 80.796875 106.707031 C 80.914062 106.855469 81.050781 106.992188 81.203125 107.113281 C 81.351562 107.234375 81.515625 107.335938 81.691406 107.417969 C 81.867188 107.5 82.046875 107.558594 82.238281 107.597656 C 82.425781 107.640625 82.617188 107.65625 82.808594 107.652344 C 83.003906 107.648438 83.191406 107.621094 83.378906 107.574219 C 83.566406 107.523438 83.746094 107.457031 83.914062 107.363281 C 85.042969 106.78125 86.222656 106.332031 87.453125 106.027344 C 88.683594 105.71875 89.933594 105.558594 91.203125 105.546875 C 92.472656 105.535156 93.726562 105.667969 94.960938 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189.886719 106.761719 191.09375 106.328125 192.351562 106.035156 C 193.609375 105.742188 194.882812 105.597656 196.171875 105.597656 C 197.464844 105.601562 198.738281 105.753906 199.992188 106.050781 C 201.25 106.351562 202.453125 106.789062 203.609375 107.367188 C 203.78125 107.457031 203.964844 107.527344 204.15625 107.574219 C 204.347656 107.621094 204.542969 107.644531 204.738281 107.648438 C 204.933594 107.648438 205.128906 107.625 205.320312 107.582031 C 205.511719 107.539062 205.695312 107.472656 205.871094 107.382812 C 206.046875 107.292969 206.210938 107.1875 206.363281 107.0625 C 206.511719 106.933594 206.648438 106.792969 206.765625 106.632812 C 206.882812 106.472656 206.976562 106.304688 207.054688 106.125 C 207.132812 105.941406 207.183594 105.753906 207.21875 105.558594 C 208.359375 98.664062 212.273438 93.808594 218.242188 91.886719 C 219.773438 91.398438 221.339844 91.117188 222.945312 91.050781 C 224.550781 90.980469 226.136719 91.125 227.703125 91.484375 C 229.269531 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251.257812 128.3125 251.417969 128.925781 251.546875 129.550781 C 251.675781 130.171875 251.765625 130.800781 251.820312 131.433594 C 251.878906 132.066406 251.898438 132.703125 251.882812 133.339844 C 251.867188 133.972656 251.816406 134.605469 251.730469 135.238281 C 251.644531 135.867188 251.519531 136.488281 251.363281 137.105469 C 251.207031 137.722656 251.015625 138.328125 250.789062 138.921875 C 250.566406 139.515625 250.308594 140.097656 250.015625 140.664062 C 249.726562 141.226562 249.402344 141.777344 249.050781 142.304688 C 248.765625 142.695312 248.605469 143.132812 248.574219 143.613281 C 248.542969 144.097656 248.640625 144.550781 248.875 144.976562 C 253.664062 153.730469 253.972656 161.785156 249.773438 168.261719 C 244.785156 175.953125 234 180.289062 222.292969 179.355469 Z M 121.714844 160.144531 C 123.625 158.0625 125.226562 155.765625 126.523438 153.25 C 127.34375 151.578125 127.980469 149.839844 128.425781 148.03125 C 128.871094 146.222656 129.121094 144.386719 129.167969 142.523438 C 129.21875 140.660156 129.070312 138.816406 128.722656 136.984375 C 128.371094 135.15625 127.832031 133.382812 127.101562 131.671875 C 125.355469 127.339844 122.710938 123.660156 119.164062 120.628906 C 119.21875 114.4375 119.777344 108.289062 120.835938 102.1875 C 127.039062 99.578125 136.816406 90.238281 138.945312 84.695312 C 139.070312 84.386719 139.128906 84.066406 139.125 83.730469 C 139.121094 83.394531 139.050781 83.078125 138.917969 82.769531 C 138.78125 82.464844 138.59375 82.195312 138.355469 81.964844 C 138.113281 81.734375 137.835938 81.558594 137.523438 81.4375 C 137.210938 81.320312 136.886719 81.261719 136.554688 81.273438 C 136.21875 81.285156 135.902344 81.359375 135.597656 81.496094 C 135.292969 81.632812 135.027344 81.824219 134.800781 82.070312 C 134.574219 82.316406 134.402344 82.59375 134.285156 82.910156 C 133.050781 86.128906 127.03125 92.460938 122.0625 95.828125 C 122.882812 91.941406 123.984375 88.136719 125.371094 84.414062 C 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171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 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<p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 59.347656 233.503906 C 64.75 238.273438 72.0625 242.089844 80.324219 243.996094 C 88.273438 246.21875 96.855469 246.539062 105.117188 245.902344 C 118.152344 244.632812 126.414062 238.589844 135.953125 233.1875 C 140.402344 230.644531 144.535156 228.421875 149.300781 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06:35:04','2025-06-12 06:35:04','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=312',0,'revision','',0),(317,2,'2025-06-12 06:46:37','2025-06-12 06:46:37','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path 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241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 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246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 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88.789062 195.082031 89.980469 195.109375 91.191406 C 195.109375 91.523438 195.171875 91.839844 195.300781 92.148438 C 195.425781 92.453125 195.605469 92.726562 195.839844 92.960938 C 196.074219 93.195312 196.34375 93.375 196.648438 93.503906 C 196.957031 93.628906 197.273438 93.691406 197.605469 93.691406 C 198.023438 93.691406 198.414062 93.585938 198.78125 93.386719 C 199.183594 93.171875 199.503906 92.867188 199.742188 92.476562 C 199.980469 92.085938 200.097656 91.660156 200.101562 91.203125 C 200.074219 89.632812 199.878906 88.078125 199.515625 86.550781 C 199.152344 85.019531 198.632812 83.542969 197.953125 82.125 C 197.273438 80.707031 196.453125 79.378906 195.488281 78.136719 C 194.519531 76.894531 193.433594 75.769531 192.226562 74.761719 C 190.207031 73.003906 187.933594 71.679688 185.410156 70.785156 C 182.886719 69.890625 180.289062 69.488281 177.613281 69.574219 C 175.574219 61.363281 170.632812 55.679688 163.527344 53.449219 C 162.125 53.035156 160.691406 52.761719 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64.734375 93.003906 65.535156 C 91.710938 66.332031 90.511719 67.253906 89.40625 68.296875 C 88.25 69.367188 87.222656 70.550781 86.320312 71.84375 C 85.421875 73.136719 84.667969 74.507812 84.058594 75.960938 C 83.453125 77.417969 83.007812 78.917969 82.722656 80.46875 C 82.441406 82.019531 82.324219 83.582031 82.375 85.15625 C 80.1875 86.472656 78.199219 88.042969 76.410156 89.867188 C 74.425781 88.414062 72.25 87.355469 69.878906 86.699219 C 68.886719 86.441406 67.886719 86.253906 66.871094 86.132812 C 65.855469 86.007812 64.835938 85.957031 63.816406 85.96875 C 62.792969 85.984375 61.777344 86.066406 60.765625 86.214844 C 59.753906 86.363281 58.757812 86.578125 57.773438 86.863281 C 56.792969 87.144531 55.832031 87.492188 54.894531 87.902344 C 53.960938 88.3125 53.054688 88.78125 52.179688 89.3125 C 51.308594 89.84375 50.472656 90.433594 49.679688 91.074219 C 48.882812 91.714844 48.132812 92.410156 47.429688 93.152344 C 42.457031 98.503906 40.828125 105.738281 42.820312 113.28125 C 41.5 113.933594 40.257812 114.707031 39.09375 115.605469 C 37.929688 116.503906 36.867188 117.511719 35.902344 118.625 C 34.941406 119.738281 34.097656 120.9375 33.378906 122.21875 C 32.65625 123.5 32.070312 124.84375 31.617188 126.242188 C 31.140625 127.691406 30.820312 129.175781 30.65625 130.691406 C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 141.136719 32.730469 142.519531 33.507812 143.832031 C 32.566406 145.371094 31.804688 146.988281 31.210938 148.691406 C 30.621094 150.390625 30.21875 152.136719 30 153.921875 C 29.78125 155.710938 29.757812 157.5 29.921875 159.292969 C 30.089844 161.085938 30.441406 162.84375 30.984375 164.558594 C 31.675781 166.5625 32.566406 168.46875 33.664062 170.277344 C 34.761719 172.089844 36.039062 173.761719 37.496094 175.300781 C 38.953125 176.835938 40.554688 178.203125 42.304688 179.394531 C 44.050781 180.589844 45.90625 181.582031 47.871094 182.378906 C 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136.21875 81.285156 135.902344 81.359375 135.597656 81.496094 C 135.292969 81.632812 135.027344 81.824219 134.800781 82.070312 C 134.574219 82.316406 134.402344 82.59375 134.285156 82.910156 C 133.050781 86.128906 127.03125 92.460938 122.0625 95.828125 C 122.882812 91.941406 123.984375 88.136719 125.371094 84.414062 C 125.492188 84.105469 125.546875 83.785156 125.542969 83.453125 C 125.535156 83.121094 125.464844 82.804688 125.332031 82.503906 C 125.199219 82.199219 125.015625 81.933594 124.777344 81.703125 C 124.539062 81.472656 124.265625 81.300781 123.957031 81.179688 C 123.648438 81.058594 123.328125 81 122.996094 81.007812 C 122.664062 81.015625 122.347656 81.082031 122.046875 81.214844 C 121.742188 81.347656 121.476562 81.535156 121.246094 81.773438 C 121.015625 82.011719 120.84375 82.285156 120.722656 82.59375 C 118.195312 89.683594 116.441406 96.960938 115.453125 104.425781 C 110.285156 101.546875 102.890625 93.945312 101.519531 90.3125 C 101.40625 90 101.238281 89.71875 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159.285156 127.121094 158.1875 129.269531 C 156.914062 131.882812 156.167969 134.640625 155.941406 137.539062 C 154.765625 138.089844 153.496094 138.582031 152.179688 139.082031 C 147.132812 141.003906 140.855469 143.394531 139.972656 151.078125 C 136.277344 169.207031 142.535156 194.542969 146.722656 205.933594 C 145.707031 206.90625 144.746094 207.789062 143.855469 208.605469 C 143.648438 208.539062 143.429688 208.453125 143.210938 208.375 C 134.253906 199.621094 122.011719 184.648438 117.863281 171.300781 C 117.835938 171.222656 117.808594 171.148438 117.777344 171.070312 C 116.101562 167.117188 118.078125 164.476562 121.714844 160.144531 Z M 163.464844 184.421875 C 159.902344 190.804688 155.621094 196.664062 150.621094 202 C 146.664062 190.332031 141.566406 168.019531 144.882812 151.960938 C 144.898438 151.882812 144.914062 151.804688 144.921875 151.722656 C 145.402344 147.214844 148.664062 145.753906 153.953125 143.738281 C 154.652344 143.472656 155.355469 143.203125 156.058594 142.921875 C 156.382812 145.050781 156.914062 147.125 157.660156 149.144531 C 158.402344 151.164062 159.34375 153.085938 160.480469 154.914062 C 161.617188 156.742188 162.921875 158.4375 164.40625 160 C 165.886719 161.5625 167.507812 162.960938 169.273438 164.191406 C 171.953125 168.792969 168.375 175.3125 165.484375 180.578125 C 164.726562 181.945312 164.015625 183.242188 163.464844 184.421875 Z M 160.511719 236.148438 C 158.214844 238.449219 153.5625 239.171875 144.449219 238.628906 C 144.34375 238.617188 144.234375 238.617188 144.128906 238.628906 C 135.679688 239.222656 130.628906 238.425781 128.238281 236.132812 C 125.890625 233.878906 125.5625 229.5625 125.664062 223.332031 C 130.082031 224.40625 134.5625 224.988281 139.109375 225.078125 C 140.496094 225.085938 141.875 224.988281 143.25 224.796875 C 144.816406 225.074219 146.398438 225.207031 147.988281 225.195312 C 153.113281 225.0625 158.152344 224.332031 163.109375 223.007812 C 163.351562 230.101562 162.546875 234.101562 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201.261719 88.832031 201.136719 C 88.527344 201.011719 88.207031 200.945312 87.875 200.945312 Z M 87.875 200.945312 \"></path></g></svg>			\n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 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181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 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173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 06:46:37','2025-06-12 06:46:37','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=317',0,'revision','',0),(318,2,'2025-06-12 06:46:38','2025-06-12 06:46:38','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 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220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 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M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 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126.378906 45.140625 C 125.328125 45.183594 124.28125 45.296875 123.246094 45.480469 C 122.210938 45.664062 121.191406 45.914062 120.1875 46.234375 C 113.023438 48.59375 107.949219 54.34375 106.003906 62.183594 C 104.484375 62.109375 102.976562 62.183594 101.472656 62.414062 C 99.972656 62.644531 98.507812 63.019531 97.082031 63.546875 C 95.65625 64.070312 94.296875 64.734375 93.003906 65.535156 C 91.710938 66.332031 90.511719 67.253906 89.40625 68.296875 C 88.25 69.367188 87.222656 70.550781 86.320312 71.84375 C 85.421875 73.136719 84.667969 74.507812 84.058594 75.960938 C 83.453125 77.417969 83.007812 78.917969 82.722656 80.46875 C 82.441406 82.019531 82.324219 83.582031 82.375 85.15625 C 80.1875 86.472656 78.199219 88.042969 76.410156 89.867188 C 74.425781 88.414062 72.25 87.355469 69.878906 86.699219 C 68.886719 86.441406 67.886719 86.253906 66.871094 86.132812 C 65.855469 86.007812 64.835938 85.957031 63.816406 85.96875 C 62.792969 85.984375 61.777344 86.066406 60.765625 86.214844 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116.136719 239.769531 116.390625 240.019531 116.601562 C 240.269531 116.8125 240.550781 116.972656 240.863281 117.074219 C 241.457031 117.292969 242.039062 117.546875 242.609375 117.835938 C 243.175781 118.121094 243.726562 118.441406 244.257812 118.789062 C 244.789062 119.136719 245.296875 119.515625 245.789062 119.921875 C 246.277344 120.328125 246.742188 120.761719 247.179688 121.222656 C 247.621094 121.679688 248.035156 122.164062 248.421875 122.667969 C 248.804688 123.171875 249.160156 123.699219 249.488281 124.246094 C 249.816406 124.789062 250.109375 125.351562 250.371094 125.933594 C 250.636719 126.511719 250.867188 127.101562 251.0625 127.707031 C 251.257812 128.3125 251.417969 128.925781 251.546875 129.550781 C 251.675781 130.171875 251.765625 130.800781 251.820312 131.433594 C 251.878906 132.066406 251.898438 132.703125 251.882812 133.339844 C 251.867188 133.972656 251.816406 134.605469 251.730469 135.238281 C 251.644531 135.867188 251.519531 136.488281 251.363281 137.105469 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163.464844 184.421875 C 159.902344 190.804688 155.621094 196.664062 150.621094 202 C 146.664062 190.332031 141.566406 168.019531 144.882812 151.960938 C 144.898438 151.882812 144.914062 151.804688 144.921875 151.722656 C 145.402344 147.214844 148.664062 145.753906 153.953125 143.738281 C 154.652344 143.472656 155.355469 143.203125 156.058594 142.921875 C 156.382812 145.050781 156.914062 147.125 157.660156 149.144531 C 158.402344 151.164062 159.34375 153.085938 160.480469 154.914062 C 161.617188 156.742188 162.921875 158.4375 164.40625 160 C 165.886719 161.5625 167.507812 162.960938 169.273438 164.191406 C 171.953125 168.792969 168.375 175.3125 165.484375 180.578125 C 164.726562 181.945312 164.015625 183.242188 163.464844 184.421875 Z M 160.511719 236.148438 C 158.214844 238.449219 153.5625 239.171875 144.449219 238.628906 C 144.34375 238.617188 144.234375 238.617188 144.128906 238.628906 C 135.679688 239.222656 130.628906 238.425781 128.238281 236.132812 C 125.890625 233.878906 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148.054688 240.332031 147.832031 240.042969 147.660156 C 239.753906 147.488281 239.441406 147.378906 239.109375 147.332031 C 238.777344 147.285156 238.449219 147.308594 238.125 147.394531 C 237.796875 147.480469 237.503906 147.625 237.238281 147.832031 Z M 237.238281 147.824219 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 87.875 200.945312 C 87.546875 200.949219 87.230469 201.015625 86.925781 201.144531 C 86.621094 201.273438 86.355469 201.453125 86.121094 201.6875 C 85.886719 201.917969 85.707031 202.1875 85.578125 202.492188 C 85.449219 202.796875 85.386719 203.113281 85.382812 203.441406 C 85.382812 203.773438 85.445312 204.089844 85.570312 204.398438 C 85.699219 204.703125 85.878906 204.972656 86.113281 205.207031 C 86.347656 205.441406 86.617188 205.621094 86.921875 205.746094 C 87.226562 205.875 87.546875 205.9375 87.875 205.9375 C 88.207031 205.9375 88.527344 205.875 88.832031 205.746094 C 89.136719 205.621094 89.40625 205.441406 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158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 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 <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 06:46:38','2025-06-12 06:46:38','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=318',0,'revision','',0),(319,2,'2025-06-12 06:46:38','2025-06-12 06:46:38','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 258.8125 C 151.695312 258.8125 159.1875 258.089844 166.472656 256.65625 C 168.199219 256.320312 169.328125 254.644531 168.988281 252.914062 C 168.648438 251.1875 166.972656 250.066406 165.246094 250.402344 C 158.363281 251.75 151.285156 252.433594 144.207031 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237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid 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225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" 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42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 135.460938 C 256.820312 134.714844 256.867188 133.96875 256.875 133.21875 C 256.882812 132.46875 256.851562 131.71875 256.785156 130.972656 C 256.714844 130.226562 256.609375 129.484375 256.464844 128.75 C 256.324219 128.015625 256.140625 127.285156 255.925781 126.570312 C 255.707031 125.851562 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173.179688 116.90625 C 173.179688 113.777344 172.671875 110.734375 171.648438 107.773438 C 170.621094 104.816406 169.140625 102.109375 167.203125 99.652344 C 167.570312 98.085938 167.761719 96.5 167.785156 94.890625 C 167.808594 93.285156 167.660156 91.691406 167.34375 90.117188 C 167.023438 88.542969 166.539062 87.019531 165.894531 85.546875 C 165.246094 84.074219 164.449219 82.6875 163.503906 81.386719 C 162.675781 80.207031 161.738281 79.121094 160.691406 78.125 C 159.644531 77.132812 158.511719 76.25 157.292969 75.476562 C 156.074219 74.707031 154.789062 74.066406 153.441406 73.550781 C 152.09375 73.035156 150.707031 72.65625 149.285156 72.414062 C 149.78125 70.292969 149.980469 68.144531 149.882812 65.96875 C 149.785156 63.792969 149.398438 61.671875 148.714844 59.605469 C 150.757812 58.507812 152.933594 57.839844 155.238281 57.597656 C 157.542969 57.355469 159.808594 57.558594 162.035156 58.210938 C 167.910156 60.054688 171.867188 65.203125 173.179688 72.714844 C 173.234375 73.039062 173.351562 73.339844 173.527344 73.617188 C 173.703125 73.898438 173.925781 74.132812 174.195312 74.320312 C 174.464844 74.511719 174.757812 74.644531 175.078125 74.71875 C 175.398438 74.792969 175.722656 74.800781 176.046875 74.746094 C 177.199219 74.574219 178.359375 74.527344 179.523438 74.609375 C 180.6875 74.691406 181.828125 74.894531 182.945312 75.226562 C 184.0625 75.554688 185.132812 76 186.152344 76.566406 C 187.175781 77.128906 188.121094 77.796875 189 78.566406 C 189.929688 79.335938 190.769531 80.199219 191.515625 81.152344 C 192.265625 82.101562 192.902344 83.125 193.429688 84.214844 C 193.957031 85.300781 194.359375 86.433594 194.644531 87.613281 C 194.929688 88.789062 195.082031 89.980469 195.109375 91.191406 C 195.109375 91.523438 195.171875 91.839844 195.300781 92.148438 C 195.425781 92.453125 195.605469 92.726562 195.839844 92.960938 C 196.074219 93.195312 196.34375 93.375 196.648438 93.503906 C 196.957031 93.628906 197.273438 93.691406 197.605469 93.691406 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C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 141.136719 32.730469 142.519531 33.507812 143.832031 C 32.566406 145.371094 31.804688 146.988281 31.210938 148.691406 C 30.621094 150.390625 30.21875 152.136719 30 153.921875 C 29.78125 155.710938 29.757812 157.5 29.921875 159.292969 C 30.089844 161.085938 30.441406 162.84375 30.984375 164.558594 C 31.675781 166.5625 32.566406 168.46875 33.664062 170.277344 C 34.761719 172.089844 36.039062 173.761719 37.496094 175.300781 C 38.953125 176.835938 40.554688 178.203125 42.304688 179.394531 C 44.050781 180.589844 45.90625 181.582031 47.871094 182.378906 C 51.230469 183.527344 54.683594 184.007812 58.230469 183.820312 C 63.355469 183.855469 66.621094 184.035156 68.921875 187.210938 C 71.636719 191.386719 74.792969 195.195312 78.390625 198.644531 C 78.628906 198.871094 78.902344 199.046875 79.207031 199.171875 C 79.515625 199.292969 79.835938 199.347656 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127.09375 222.640625 126.773438 C 222.570312 126.453125 222.441406 126.15625 222.253906 125.886719 C 222.070312 125.613281 221.835938 125.390625 221.5625 125.210938 C 221.285156 125.03125 220.988281 124.910156 220.664062 124.847656 C 220.34375 124.789062 220.019531 124.789062 219.699219 124.855469 C 219.375 124.921875 219.078125 125.046875 218.804688 125.230469 C 218.535156 125.417969 218.304688 125.644531 218.125 125.917969 C 217.941406 126.191406 217.820312 126.488281 217.753906 126.8125 C 216.777344 131.757812 215.375 136.578125 213.546875 141.273438 C 210.476562 134.851562 208.296875 123.855469 209.179688 119.523438 C 209.25 119.199219 209.253906 118.871094 209.195312 118.546875 C 209.132812 118.21875 209.011719 117.914062 208.828125 117.636719 C 208.648438 117.359375 208.417969 117.125 208.144531 116.9375 C 207.867188 116.75 207.566406 116.625 207.242188 116.558594 C 206.914062 116.492188 206.589844 116.488281 206.261719 116.554688 C 205.933594 116.617188 205.632812 116.742188 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xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 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175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g 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89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 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85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        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style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 06:46:38','2025-06-12 06:46:38','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=319',0,'revision','',0),(322,2,'2025-06-12 06:50:30','2025-06-12 06:50:30','','หุ่นสวย','','inherit','open','closed','','%e0%b8%ab%e0%b8%b8%e0%b9%88%e0%b8%99%e0%b8%aa%e0%b8%a7%e0%b8%a2-2','','','2025-06-12 06:50:41','2025-06-12 06:50:41','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/หุ่นสวย-1.png',0,'attachment','image/png',0),(324,2,'2025-06-12 06:54:58','2025-06-12 06:54:58','','ผู้หญิงหุ่นสวย','','inherit','open','closed','','%e0%b8%9c%e0%b8%b9%e0%b9%89%e0%b8%ab%e0%b8%8d%e0%b8%b4%e0%b8%87%e0%b8%ab%e0%b8%b8%e0%b9%88%e0%b8%99%e0%b8%aa%e0%b8%a7%e0%b8%a2','','','2025-06-12 06:55:09','2025-06-12 06:55:09','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผู้หญิงหุ่นสวย.png',0,'attachment','image/png',0),(325,2,'2025-06-12 06:55:27','2025-06-12 06:55:27','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g 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235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 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62.984375 54.46875 C 57.414062 53.660156 51.660156 54.199219 46.179688 55.726562 C 43.480469 56.535156 40.785156 57.523438 38.269531 58.871094 C 35.753906 60.128906 33.324219 61.65625 31.078125 63.457031 Z M 30.628906 62.917969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.101562 69.476562 C 188.640625 67.859375 189.449219 66.421875 190.257812 64.984375 C 191.15625 63.546875 192.148438 62.285156 193.136719 61.027344 C 195.292969 58.511719 197.808594 56.265625 200.503906 54.378906 C 201.855469 53.386719 203.382812 52.578125 204.910156 51.859375 C 205.628906 51.5 206.4375 51.140625 207.246094 50.78125 C 207.605469 50.601562 208.054688 50.421875 208.414062 50.332031 L 209.671875 49.882812 C 210.125 49.703125 210.484375 49.613281 210.933594 49.523438 L 212.191406 49.253906 C 213 49.074219 213.898438 48.804688 214.796875 48.714844 C 216.503906 48.445312 218.300781 48.265625 220.101562 48.175781 C 227.289062 48.085938 234.390625 50.332031 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186.753906 220.390625 187.203125 221.46875 187.5625 222.457031 C 188.011719 223.535156 188.550781 224.523438 189.179688 225.511719 C 190.4375 227.398438 191.96875 229.199219 193.855469 230.726562 C 194.84375 231.445312 195.832031 232.253906 196.910156 232.882812 C 197.988281 233.511719 199.15625 234.140625 200.324219 234.679688 C 202.753906 235.757812 205.359375 236.65625 208.054688 237.378906 C 213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 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stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 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89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 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116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 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71.679688 185.410156 70.785156 C 182.886719 69.890625 180.289062 69.488281 177.613281 69.574219 C 175.574219 61.363281 170.632812 55.679688 163.527344 53.449219 C 162.125 53.035156 160.691406 52.761719 159.234375 52.625 C 157.777344 52.488281 156.320312 52.492188 154.867188 52.636719 C 153.410156 52.78125 151.980469 53.0625 150.578125 53.484375 C 149.175781 53.90625 147.828125 54.457031 146.53125 55.136719 C 145.699219 53.847656 144.734375 52.660156 143.640625 51.582031 C 142.875 50.859375 142.0625 50.191406 141.210938 49.578125 C 140.355469 48.960938 139.460938 48.40625 138.535156 47.910156 C 137.605469 47.414062 136.648438 46.984375 135.660156 46.613281 C 134.675781 46.246094 133.667969 45.945312 132.640625 45.710938 C 131.617188 45.476562 130.578125 45.3125 129.53125 45.214844 C 128.480469 45.121094 127.429688 45.09375 126.378906 45.140625 C 125.328125 45.183594 124.28125 45.296875 123.246094 45.480469 C 122.210938 45.664062 121.191406 45.914062 120.1875 46.234375 C 113.023438 48.59375 107.949219 54.34375 106.003906 62.183594 C 104.484375 62.109375 102.976562 62.183594 101.472656 62.414062 C 99.972656 62.644531 98.507812 63.019531 97.082031 63.546875 C 95.65625 64.070312 94.296875 64.734375 93.003906 65.535156 C 91.710938 66.332031 90.511719 67.253906 89.40625 68.296875 C 88.25 69.367188 87.222656 70.550781 86.320312 71.84375 C 85.421875 73.136719 84.667969 74.507812 84.058594 75.960938 C 83.453125 77.417969 83.007812 78.917969 82.722656 80.46875 C 82.441406 82.019531 82.324219 83.582031 82.375 85.15625 C 80.1875 86.472656 78.199219 88.042969 76.410156 89.867188 C 74.425781 88.414062 72.25 87.355469 69.878906 86.699219 C 68.886719 86.441406 67.886719 86.253906 66.871094 86.132812 C 65.855469 86.007812 64.835938 85.957031 63.816406 85.96875 C 62.792969 85.984375 61.777344 86.066406 60.765625 86.214844 C 59.753906 86.363281 58.757812 86.578125 57.773438 86.863281 C 56.792969 87.144531 55.832031 87.492188 54.894531 87.902344 C 53.960938 88.3125 53.054688 88.78125 52.179688 89.3125 C 51.308594 89.84375 50.472656 90.433594 49.679688 91.074219 C 48.882812 91.714844 48.132812 92.410156 47.429688 93.152344 C 42.457031 98.503906 40.828125 105.738281 42.820312 113.28125 C 41.5 113.933594 40.257812 114.707031 39.09375 115.605469 C 37.929688 116.503906 36.867188 117.511719 35.902344 118.625 C 34.941406 119.738281 34.097656 120.9375 33.378906 122.21875 C 32.65625 123.5 32.070312 124.84375 31.617188 126.242188 C 31.140625 127.691406 30.820312 129.175781 30.65625 130.691406 C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 141.136719 32.730469 142.519531 33.507812 143.832031 C 32.566406 145.371094 31.804688 146.988281 31.210938 148.691406 C 30.621094 150.390625 30.21875 152.136719 30 153.921875 C 29.78125 155.710938 29.757812 157.5 29.921875 159.292969 C 30.089844 161.085938 30.441406 162.84375 30.984375 164.558594 C 31.675781 166.5625 32.566406 168.46875 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191.863281 75.601562 188.332031 73.085938 184.457031 C 73.066406 184.425781 73.042969 184.390625 73.019531 184.355469 C 69.117188 178.898438 63.351562 178.867188 58.265625 178.828125 C 55.355469 179.011719 52.519531 178.652344 49.746094 177.757812 C 48.121094 177.101562 46.582031 176.28125 45.132812 175.292969 C 43.683594 174.308594 42.355469 173.183594 41.148438 171.914062 C 39.941406 170.644531 38.878906 169.261719 37.96875 167.765625 C 37.054688 166.265625 36.3125 164.691406 35.738281 163.035156 C 33.859375 157.15625 34.832031 150.964844 38.550781 145.128906 C 38.820312 144.703125 38.953125 144.238281 38.941406 143.734375 C 38.929688 143.230469 38.78125 142.773438 38.492188 142.359375 C 37.757812 141.3125 37.15625 140.191406 36.6875 139 C 36.214844 137.8125 35.886719 136.582031 35.703125 135.316406 C 35.519531 134.050781 35.484375 132.78125 35.597656 131.503906 C 35.710938 130.230469 35.96875 128.984375 36.371094 127.773438 C 36.761719 126.542969 37.289062 125.375 37.953125 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224.988281 143.25 224.796875 C 144.816406 225.074219 146.398438 225.207031 147.988281 225.195312 C 153.113281 225.0625 158.152344 224.332031 163.109375 223.007812 C 163.351562 230.101562 162.546875 234.101562 160.511719 236.148438 Z M 160.511719 236.148438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 237.238281 147.824219 C 233.386719 150.660156 220.929688 153.519531 213.984375 152.90625 C 217.976562 144.894531 220.863281 136.507812 222.65625 127.742188 C 222.714844 127.417969 222.707031 127.09375 222.640625 126.773438 C 222.570312 126.453125 222.441406 126.15625 222.253906 125.886719 C 222.070312 125.613281 221.835938 125.390625 221.5625 125.210938 C 221.285156 125.03125 220.988281 124.910156 220.664062 124.847656 C 220.34375 124.789062 220.019531 124.789062 219.699219 124.855469 C 219.375 124.921875 219.078125 125.046875 218.804688 125.230469 C 218.535156 125.417969 218.304688 125.644531 218.125 125.917969 C 217.941406 126.191406 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161.722656 206.355469 161.769531 206.679688 C 161.816406 207.007812 161.925781 207.3125 162.09375 207.59375 C 162.261719 207.878906 162.480469 208.117188 162.742188 208.316406 C 163.003906 208.511719 163.296875 208.652344 163.617188 208.734375 C 163.933594 208.816406 164.257812 208.835938 164.582031 208.789062 C 164.910156 208.742188 165.214844 208.636719 165.496094 208.472656 C 183.328125 197.867188 200.539062 178.292969 211.582031 157.617188 C 213.035156 157.871094 214.5 157.992188 215.972656 157.980469 C 224.332031 157.980469 235.910156 155.007812 240.195312 151.847656 C 240.472656 151.65625 240.699219 151.417969 240.878906 151.132812 C 241.054688 150.847656 241.171875 150.542969 241.226562 150.210938 C 241.28125 149.878906 241.269531 149.546875 241.191406 149.222656 C 241.113281 148.894531 240.976562 148.59375 240.773438 148.324219 C 240.574219 148.054688 240.332031 147.832031 240.042969 147.660156 C 239.753906 147.488281 239.441406 147.378906 239.109375 147.332031 C 238.777344 147.285156 238.449219 147.308594 238.125 147.394531 C 237.796875 147.480469 237.503906 147.625 237.238281 147.832031 Z M 237.238281 147.824219 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 87.875 200.945312 C 87.546875 200.949219 87.230469 201.015625 86.925781 201.144531 C 86.621094 201.273438 86.355469 201.453125 86.121094 201.6875 C 85.886719 201.917969 85.707031 202.1875 85.578125 202.492188 C 85.449219 202.796875 85.386719 203.113281 85.382812 203.441406 C 85.382812 203.773438 85.445312 204.089844 85.570312 204.398438 C 85.699219 204.703125 85.878906 204.972656 86.113281 205.207031 C 86.347656 205.441406 86.617188 205.621094 86.921875 205.746094 C 87.226562 205.875 87.546875 205.9375 87.875 205.9375 C 88.207031 205.9375 88.527344 205.875 88.832031 205.746094 C 89.136719 205.621094 89.40625 205.441406 89.640625 205.207031 C 89.875 204.972656 90.054688 204.703125 90.179688 204.398438 C 90.308594 204.089844 90.371094 203.773438 90.371094 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Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" 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220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 06:55:27','2025-06-12 06:55:27','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=325',0,'revision','',0),(326,2,'2025-06-12 06:55:28','2025-06-12 06:55:28','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 258.8125 C 151.695312 258.8125 159.1875 258.089844 166.472656 256.65625 C 168.199219 256.320312 169.328125 254.644531 168.988281 252.914062 C 168.648438 251.1875 166.972656 250.066406 165.246094 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233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 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213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 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131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 135.460938 C 256.820312 134.714844 256.867188 133.96875 256.875 133.21875 C 256.882812 132.46875 256.851562 131.71875 256.785156 130.972656 C 256.714844 130.226562 256.609375 129.484375 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57.558594 162.035156 58.210938 C 167.910156 60.054688 171.867188 65.203125 173.179688 72.714844 C 173.234375 73.039062 173.351562 73.339844 173.527344 73.617188 C 173.703125 73.898438 173.925781 74.132812 174.195312 74.320312 C 174.464844 74.511719 174.757812 74.644531 175.078125 74.71875 C 175.398438 74.792969 175.722656 74.800781 176.046875 74.746094 C 177.199219 74.574219 178.359375 74.527344 179.523438 74.609375 C 180.6875 74.691406 181.828125 74.894531 182.945312 75.226562 C 184.0625 75.554688 185.132812 76 186.152344 76.566406 C 187.175781 77.128906 188.121094 77.796875 189 78.566406 C 189.929688 79.335938 190.769531 80.199219 191.515625 81.152344 C 192.265625 82.101562 192.902344 83.125 193.429688 84.214844 C 193.957031 85.300781 194.359375 86.433594 194.644531 87.613281 C 194.929688 88.789062 195.082031 89.980469 195.109375 91.191406 C 195.109375 91.523438 195.171875 91.839844 195.300781 92.148438 C 195.425781 92.453125 195.605469 92.726562 195.839844 92.960938 C 196.074219 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55.136719 C 145.699219 53.847656 144.734375 52.660156 143.640625 51.582031 C 142.875 50.859375 142.0625 50.191406 141.210938 49.578125 C 140.355469 48.960938 139.460938 48.40625 138.535156 47.910156 C 137.605469 47.414062 136.648438 46.984375 135.660156 46.613281 C 134.675781 46.246094 133.667969 45.945312 132.640625 45.710938 C 131.617188 45.476562 130.578125 45.3125 129.53125 45.214844 C 128.480469 45.121094 127.429688 45.09375 126.378906 45.140625 C 125.328125 45.183594 124.28125 45.296875 123.246094 45.480469 C 122.210938 45.664062 121.191406 45.914062 120.1875 46.234375 C 113.023438 48.59375 107.949219 54.34375 106.003906 62.183594 C 104.484375 62.109375 102.976562 62.183594 101.472656 62.414062 C 99.972656 62.644531 98.507812 63.019531 97.082031 63.546875 C 95.65625 64.070312 94.296875 64.734375 93.003906 65.535156 C 91.710938 66.332031 90.511719 67.253906 89.40625 68.296875 C 88.25 69.367188 87.222656 70.550781 86.320312 71.84375 C 85.421875 73.136719 84.667969 74.507812 84.058594 75.960938 C 83.453125 77.417969 83.007812 78.917969 82.722656 80.46875 C 82.441406 82.019531 82.324219 83.582031 82.375 85.15625 C 80.1875 86.472656 78.199219 88.042969 76.410156 89.867188 C 74.425781 88.414062 72.25 87.355469 69.878906 86.699219 C 68.886719 86.441406 67.886719 86.253906 66.871094 86.132812 C 65.855469 86.007812 64.835938 85.957031 63.816406 85.96875 C 62.792969 85.984375 61.777344 86.066406 60.765625 86.214844 C 59.753906 86.363281 58.757812 86.578125 57.773438 86.863281 C 56.792969 87.144531 55.832031 87.492188 54.894531 87.902344 C 53.960938 88.3125 53.054688 88.78125 52.179688 89.3125 C 51.308594 89.84375 50.472656 90.433594 49.679688 91.074219 C 48.882812 91.714844 48.132812 92.410156 47.429688 93.152344 C 42.457031 98.503906 40.828125 105.738281 42.820312 113.28125 C 41.5 113.933594 40.257812 114.707031 39.09375 115.605469 C 37.929688 116.503906 36.867188 117.511719 35.902344 118.625 C 34.941406 119.738281 34.097656 120.9375 33.378906 122.21875 C 32.65625 123.5 32.070312 124.84375 31.617188 126.242188 C 31.140625 127.691406 30.820312 129.175781 30.65625 130.691406 C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 141.136719 32.730469 142.519531 33.507812 143.832031 C 32.566406 145.371094 31.804688 146.988281 31.210938 148.691406 C 30.621094 150.390625 30.21875 152.136719 30 153.921875 C 29.78125 155.710938 29.757812 157.5 29.921875 159.292969 C 30.089844 161.085938 30.441406 162.84375 30.984375 164.558594 C 31.675781 166.5625 32.566406 168.46875 33.664062 170.277344 C 34.761719 172.089844 36.039062 173.761719 37.496094 175.300781 C 38.953125 176.835938 40.554688 178.203125 42.304688 179.394531 C 44.050781 180.589844 45.90625 181.582031 47.871094 182.378906 C 51.230469 183.527344 54.683594 184.007812 58.230469 183.820312 C 63.355469 183.855469 66.621094 184.035156 68.921875 187.210938 C 71.636719 191.386719 74.792969 195.195312 78.390625 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href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/โยคะ.png\" data-elementor-open-lightbox=\"yes\" data-elementor-lightbox-title=\"โยคะ\" data-e-action-hash=\"#elementor-action%3Aaction%3Dlightbox%26settings%3DeyJpZCI6MzE1LCJ1cmwiOiJodHRwczpcL1wveG4tLTEyY2FhYTNhOGU5YWFrYTFmcTFhajZmc2JhMGVqaGxlNjRhcWMzZXAyaXBhLmNvbVwvd3AtY29udGVudFwvdXBsb2Fkc1wvMjAyNVwvMDZcL1x1MGU0Mlx1MGUyMlx1MGUwNFx1MGUzMC5wbmcifQ%3D%3D\">\n							<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โยคะ.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โยคะ.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โยคะ-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โยคะ-819x1024.png 819w, 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143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" 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252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 59.347656 233.503906 C 64.75 238.273438 72.0625 242.089844 80.324219 243.996094 C 88.273438 246.21875 96.855469 246.539062 105.117188 245.902344 C 118.152344 244.632812 126.414062 238.589844 135.953125 233.1875 C 140.402344 230.644531 144.535156 228.421875 149.300781 227.148438 C 150.890625 226.511719 152.164062 224.921875 151.527344 223.015625 C 150.890625 221.109375 149.300781 220.15625 147.394531 220.792969 C 141.992188 222.378906 137.222656 224.921875 132.453125 227.464844 C 122.601562 233.1875 115.609375 238.273438 104.164062 239.226562 C 96.855469 239.863281 88.90625 239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 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173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 06:55:28','2025-06-12 06:55:28','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=326',0,'revision','',0),(327,2,'2025-06-12 06:55:29','2025-06-12 06:55:29','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 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220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 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59.949219 C 232.054688 57.34375 226.210938 55.90625 220.28125 56.085938 C 217.3125 56.175781 214.4375 56.535156 211.5625 57.253906 C 208.683594 57.972656 205.898438 59.050781 203.203125 60.308594 C 200.503906 61.566406 197.988281 63.097656 195.472656 64.714844 C 193.046875 66.421875 190.617188 68.21875 188.550781 70.285156 Z M 188.101562 69.476562 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 49.59375 169.335938 C 50.671875 170.503906 51.75 171.761719 52.828125 172.839844 C 53.910156 174.011719 54.988281 175.179688 56.066406 176.257812 C 58.3125 178.503906 60.46875 180.660156 62.804688 182.730469 C 67.390625 186.953125 72.0625 190.816406 76.917969 194.414062 C 86.625 201.605469 97.050781 207.265625 108.105469 211.042969 C 119.164062 214.90625 130.847656 216.792969 142.890625 216.882812 C 144.417969 216.882812 145.949219 216.882812 147.386719 216.882812 C 148.105469 216.882812 148.914062 216.792969 149.632812 216.792969 C 150.351562 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59.570312 158.011719 59.75 158.191406 C 60.019531 158.371094 60.199219 158.550781 60.46875 158.730469 C 60.917969 159.089844 61.367188 159.449219 61.816406 159.898438 L 61.726562 160.617188 C 59.839844 160.4375 57.953125 160.257812 56.066406 160.4375 L 55.347656 160.4375 C 55.078125 160.4375 54.898438 160.527344 54.628906 160.527344 C 54.179688 160.617188 53.726562 160.617188 53.277344 160.707031 L 51.929688 161.066406 L 51.210938 161.246094 L 50.582031 161.515625 C 48.875 162.144531 47.167969 162.953125 45.640625 164.035156 C 44.109375 165.113281 42.671875 166.28125 41.414062 167.71875 C 38.808594 170.414062 36.832031 173.652344 35.121094 177.066406 C 34.3125 178.773438 33.503906 180.480469 32.875 182.277344 C 32.246094 184.078125 31.617188 185.875 31.167969 187.761719 Z M 30.449219 187.582031 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 225.582031 160.167969 C 224.054688 160.347656 222.617188 160.617188 221.179688 160.976562 C 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234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 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116.570312 249.015625 116.078125 248.421875 115.617188 C 247.832031 115.152344 247.222656 114.722656 246.585938 114.324219 C 245.953125 113.921875 245.300781 113.554688 244.628906 113.222656 C 246.605469 104.988281 244.84375 97.667969 239.5625 92.417969 C 238.820312 91.707031 238.03125 91.054688 237.199219 90.453125 C 236.367188 89.847656 235.5 89.304688 234.59375 88.816406 C 233.691406 88.332031 232.757812 87.90625 231.796875 87.546875 C 230.835938 87.183594 229.855469 86.886719 228.855469 86.65625 C 227.851562 86.425781 226.839844 86.261719 225.820312 86.167969 C 224.796875 86.070312 223.773438 86.042969 222.746094 86.085938 C 221.71875 86.125 220.699219 86.234375 219.6875 86.414062 C 218.679688 86.589844 217.683594 86.832031 216.703125 87.144531 C 215.066406 87.671875 213.519531 88.394531 212.058594 89.308594 C 210.601562 90.222656 209.277344 91.300781 208.089844 92.546875 C 206.898438 93.789062 205.878906 95.160156 205.03125 96.65625 C 204.183594 98.152344 203.53125 99.730469 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126.378906 45.140625 C 125.328125 45.183594 124.28125 45.296875 123.246094 45.480469 C 122.210938 45.664062 121.191406 45.914062 120.1875 46.234375 C 113.023438 48.59375 107.949219 54.34375 106.003906 62.183594 C 104.484375 62.109375 102.976562 62.183594 101.472656 62.414062 C 99.972656 62.644531 98.507812 63.019531 97.082031 63.546875 C 95.65625 64.070312 94.296875 64.734375 93.003906 65.535156 C 91.710938 66.332031 90.511719 67.253906 89.40625 68.296875 C 88.25 69.367188 87.222656 70.550781 86.320312 71.84375 C 85.421875 73.136719 84.667969 74.507812 84.058594 75.960938 C 83.453125 77.417969 83.007812 78.917969 82.722656 80.46875 C 82.441406 82.019531 82.324219 83.582031 82.375 85.15625 C 80.1875 86.472656 78.199219 88.042969 76.410156 89.867188 C 74.425781 88.414062 72.25 87.355469 69.878906 86.699219 C 68.886719 86.441406 67.886719 86.253906 66.871094 86.132812 C 65.855469 86.007812 64.835938 85.957031 63.816406 85.96875 C 62.792969 85.984375 61.777344 86.066406 60.765625 86.214844 C 59.753906 86.363281 58.757812 86.578125 57.773438 86.863281 C 56.792969 87.144531 55.832031 87.492188 54.894531 87.902344 C 53.960938 88.3125 53.054688 88.78125 52.179688 89.3125 C 51.308594 89.84375 50.472656 90.433594 49.679688 91.074219 C 48.882812 91.714844 48.132812 92.410156 47.429688 93.152344 C 42.457031 98.503906 40.828125 105.738281 42.820312 113.28125 C 41.5 113.933594 40.257812 114.707031 39.09375 115.605469 C 37.929688 116.503906 36.867188 117.511719 35.902344 118.625 C 34.941406 119.738281 34.097656 120.9375 33.378906 122.21875 C 32.65625 123.5 32.070312 124.84375 31.617188 126.242188 C 31.140625 127.691406 30.820312 129.175781 30.65625 130.691406 C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 141.136719 32.730469 142.519531 33.507812 143.832031 C 32.566406 145.371094 31.804688 146.988281 31.210938 148.691406 C 30.621094 150.390625 30.21875 152.136719 30 153.921875 C 29.78125 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219.078125 125.046875 218.804688 125.230469 C 218.535156 125.417969 218.304688 125.644531 218.125 125.917969 C 217.941406 126.191406 217.820312 126.488281 217.753906 126.8125 C 216.777344 131.757812 215.375 136.578125 213.546875 141.273438 C 210.476562 134.851562 208.296875 123.855469 209.179688 119.523438 C 209.25 119.199219 209.253906 118.871094 209.195312 118.546875 C 209.132812 118.21875 209.011719 117.914062 208.828125 117.636719 C 208.648438 117.359375 208.417969 117.125 208.144531 116.9375 C 207.867188 116.75 207.566406 116.625 207.242188 116.558594 C 206.914062 116.492188 206.589844 116.488281 206.261719 116.554688 C 205.933594 116.617188 205.632812 116.742188 205.355469 116.925781 C 205.078125 117.113281 204.847656 117.34375 204.664062 117.621094 C 204.480469 117.898438 204.355469 118.199219 204.292969 118.527344 C 203.015625 124.789062 206.390625 140.457031 211.152344 147.03125 C 200.996094 169.722656 182.085938 192.796875 162.945312 204.183594 C 162.664062 204.355469 162.425781 204.574219 162.230469 204.835938 C 162.035156 205.101562 161.898438 205.394531 161.816406 205.714844 C 161.738281 206.035156 161.722656 206.355469 161.769531 206.679688 C 161.816406 207.007812 161.925781 207.3125 162.09375 207.59375 C 162.261719 207.878906 162.480469 208.117188 162.742188 208.316406 C 163.003906 208.511719 163.296875 208.652344 163.617188 208.734375 C 163.933594 208.816406 164.257812 208.835938 164.582031 208.789062 C 164.910156 208.742188 165.214844 208.636719 165.496094 208.472656 C 183.328125 197.867188 200.539062 178.292969 211.582031 157.617188 C 213.035156 157.871094 214.5 157.992188 215.972656 157.980469 C 224.332031 157.980469 235.910156 155.007812 240.195312 151.847656 C 240.472656 151.65625 240.699219 151.417969 240.878906 151.132812 C 241.054688 150.847656 241.171875 150.542969 241.226562 150.210938 C 241.28125 149.878906 241.269531 149.546875 241.191406 149.222656 C 241.113281 148.894531 240.976562 148.59375 240.773438 148.324219 C 240.574219 148.054688 240.332031 147.832031 240.042969 147.660156 C 239.753906 147.488281 239.441406 147.378906 239.109375 147.332031 C 238.777344 147.285156 238.449219 147.308594 238.125 147.394531 C 237.796875 147.480469 237.503906 147.625 237.238281 147.832031 Z M 237.238281 147.824219 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 87.875 200.945312 C 87.546875 200.949219 87.230469 201.015625 86.925781 201.144531 C 86.621094 201.273438 86.355469 201.453125 86.121094 201.6875 C 85.886719 201.917969 85.707031 202.1875 85.578125 202.492188 C 85.449219 202.796875 85.386719 203.113281 85.382812 203.441406 C 85.382812 203.773438 85.445312 204.089844 85.570312 204.398438 C 85.699219 204.703125 85.878906 204.972656 86.113281 205.207031 C 86.347656 205.441406 86.617188 205.621094 86.921875 205.746094 C 87.226562 205.875 87.546875 205.9375 87.875 205.9375 C 88.207031 205.9375 88.527344 205.875 88.832031 205.746094 C 89.136719 205.621094 89.40625 205.441406 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768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />								</a>\n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 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206.199219 188.050781 Z M 206.199219 188.050781 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 90.496094 65.992188 L 122.917969 65.992188 L 122.917969 76.480469 C 122.917969 85.382812 126.414062 89.832031 128.957031 93.644531 C 129.910156 95.234375 130.867188 96.824219 131.820312 99.050781 L 81.597656 99.050781 C 82.550781 96.824219 83.503906 95.234375 84.457031 93.644531 C 87 89.832031 90.496094 85.382812 90.496094 76.480469 Z M 88.90625 47.875 L 124.191406 47.875 C 126.097656 47.875 127.367188 49.144531 127.367188 51.050781 L 127.367188 55.820312 C 127.367188 57.410156 126.414062 58.679688 125.144531 59 C 124.824219 59 124.507812 59 124.191406 59 L 88.90625 59 C 87 59 85.730469 57.726562 85.730469 55.820312 L 85.730469 51.050781 C 85.730469 49.460938 87.316406 47.875 88.90625 47.875 Z M 88.90625 41.199219 C 83.503906 41.199219 79.054688 45.648438 79.054688 51.050781 L 79.054688 55.820312 C 79.054688 59.316406 80.960938 62.496094 83.820312 64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>       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120.421875 171.417969 L 120.421875 158.050781 C 120.421875 155.300781 122.65625 153.066406 125.40625 153.066406 L 138.773438 153.066406 C 141.523438 153.066406 143.757812 155.300781 143.757812 158.050781 L 143.757812 171.417969 C 143.757812 174.167969 141.523438 176.402344 138.773438 176.402344 Z M 125.628906 171.195312 L 138.550781 171.195312 L 138.550781 158.273438 L 125.628906 158.273438 Z M 138.773438 158.273438 Z M 138.773438 158.273438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 174.628906 176.402344 L 161.261719 176.402344 C 158.511719 176.402344 156.277344 174.167969 156.277344 171.417969 L 156.277344 158.050781 C 156.277344 155.300781 158.511719 153.066406 161.261719 153.066406 L 174.628906 153.066406 C 177.378906 153.066406 179.613281 155.300781 179.613281 158.050781 L 179.613281 171.417969 C 179.613281 174.167969 177.378906 176.402344 174.628906 176.402344 Z M 161.484375 171.195312 L 174.40625 171.195312 L 174.40625 158.273438 L 161.484375 158.273438 Z M 174.628906 158.273438 Z M 174.628906 158.273438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 67.066406 207.738281 L 53.695312 207.738281 C 50.945312 207.738281 48.710938 205.503906 48.710938 202.753906 L 48.710938 189.386719 C 48.710938 186.636719 50.945312 184.402344 53.695312 184.402344 L 67.0625 184.402344 C 69.8125 184.402344 72.046875 186.636719 72.046875 189.386719 L 72.046875 202.753906 C 72.050781 205.503906 69.8125 207.738281 67.066406 207.738281 Z M 53.917969 202.53125 L 66.839844 202.53125 L 66.839844 189.609375 L 53.917969 189.609375 Z M 67.066406 189.609375 Z M 67.066406 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 102.917969 207.738281 L 89.550781 207.738281 C 86.800781 207.738281 84.566406 205.503906 84.566406 202.753906 L 84.566406 189.386719 C 84.566406 186.636719 86.800781 184.402344 89.550781 184.402344 L 102.917969 184.402344 C 105.667969 184.402344 107.902344 186.636719 107.902344 189.386719 L 107.902344 202.753906 C 107.902344 205.503906 105.667969 207.738281 102.917969 207.738281 Z M 89.773438 202.53125 L 102.695312 202.53125 L 102.695312 189.609375 L 89.773438 189.609375 Z M 102.917969 189.609375 Z M 102.917969 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 138.773438 207.738281 L 125.40625 207.738281 C 122.65625 207.738281 120.421875 205.503906 120.421875 202.753906 L 120.421875 189.386719 C 120.421875 186.636719 122.65625 184.402344 125.40625 184.402344 L 138.773438 184.402344 C 141.523438 184.402344 143.757812 186.636719 143.757812 189.386719 L 143.757812 202.753906 C 143.757812 205.503906 141.523438 207.738281 138.773438 207.738281 Z M 125.628906 202.53125 L 138.550781 202.53125 L 138.550781 189.609375 L 125.628906 189.609375 Z M 138.773438 189.609375 Z M 138.773438 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 174.628906 207.738281 L 161.261719 207.738281 C 158.511719 207.738281 156.277344 205.503906 156.277344 202.753906 L 156.277344 189.386719 C 156.277344 186.636719 158.511719 184.402344 161.261719 184.402344 L 174.628906 184.402344 C 177.378906 184.402344 179.613281 186.636719 179.613281 189.386719 L 179.613281 202.753906 C 179.613281 205.503906 177.378906 207.738281 174.628906 207.738281 Z M 161.484375 202.53125 L 174.40625 202.53125 L 174.40625 189.609375 L 161.484375 189.609375 Z M 174.628906 189.609375 Z M 174.628906 189.609375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#77d7ddcf8d)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 221.167969 224.222656 C 200.3125 224.222656 183.339844 207.25 183.339844 186.390625 C 183.339844 165.535156 200.3125 148.5625 221.167969 148.5625 C 242.027344 148.5625 259 165.535156 259 186.390625 C 259 207.25 242.027344 224.222656 221.167969 224.222656 Z M 221.167969 153.769531 C 203.179688 153.769531 188.546875 168.402344 188.546875 186.390625 C 188.546875 204.378906 203.179688 219.015625 221.167969 219.015625 C 239.15625 219.015625 253.789062 204.378906 253.789062 186.390625 C 253.789062 168.402344 239.15625 153.769531 221.167969 153.769531 Z M 221.167969 153.769531 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.640625 194.425781 L 197.695312 194.425781 C 196.257812 194.425781 195.09375 193.261719 195.09375 191.824219 C 195.09375 177.925781 206.398438 166.617188 220.296875 166.617188 L 222.039062 166.617188 C 235.9375 166.617188 247.242188 177.925781 247.242188 191.824219 C 247.242188 193.261719 246.078125 194.425781 244.640625 194.425781 Z M 200.472656 189.21875 L 241.871094 189.21875 C 240.589844 179.417969 232.183594 171.824219 222.039062 171.824219 L 220.296875 171.824219 C 210.152344 171.824219 201.746094 179.417969 200.472656 189.21875 Z M 200.472656 189.21875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ-300x169.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><h2>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></h2></header>\n				<p>การอดอาหาร...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม-300x169.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><h2>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></h2></header>\n				<p>อยากลดน้ำห...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร-300x169.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><h2>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></h2></header>\n				<p>ลดน้ำหนักใ...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค-300x169.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><h2>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></h2></header>\n				<p>หลายคนอยาก...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 06:55:29','2025-06-12 06:55:29','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=327',0,'revision','',0),(328,2,'2025-06-12 06:56:28','2025-06-12 06:56:28','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 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179.582031 C 192.867188 180.121094 192.597656 180.660156 192.238281 181.199219 C 191.699219 182.371094 191.066406 183.449219 190.527344 184.707031 L 190.167969 185.605469 C 190.078125 185.875 189.898438 186.234375 189.808594 186.503906 L 189.179688 188.390625 C 188.910156 189.019531 188.820312 189.648438 188.550781 190.277344 L 188.011719 192.167969 L 187.5625 194.144531 C 187.382812 194.773438 187.203125 195.402344 187.113281 196.121094 C 187.023438 196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 L 185.945312 203.132812 C 185.945312 203.492188 185.855469 203.761719 185.855469 204.121094 C 185.585938 206.816406 185.40625 209.421875 185.496094 211.941406 C 185.585938 214.457031 185.945312 216.882812 186.484375 219.222656 C 186.753906 220.390625 187.203125 221.46875 187.5625 222.457031 C 188.011719 223.535156 188.550781 224.523438 189.179688 225.511719 C 190.4375 227.398438 191.96875 229.199219 193.855469 230.726562 C 194.84375 231.445312 195.832031 232.253906 196.910156 232.882812 C 197.988281 233.511719 199.15625 234.140625 200.324219 234.679688 C 202.753906 235.757812 205.359375 236.65625 208.054688 237.378906 C 213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 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41.5 113.933594 40.257812 114.707031 39.09375 115.605469 C 37.929688 116.503906 36.867188 117.511719 35.902344 118.625 C 34.941406 119.738281 34.097656 120.9375 33.378906 122.21875 C 32.65625 123.5 32.070312 124.84375 31.617188 126.242188 C 31.140625 127.691406 30.820312 129.175781 30.65625 130.691406 C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 141.136719 32.730469 142.519531 33.507812 143.832031 C 32.566406 145.371094 31.804688 146.988281 31.210938 148.691406 C 30.621094 150.390625 30.21875 152.136719 30 153.921875 C 29.78125 155.710938 29.757812 157.5 29.921875 159.292969 C 30.089844 161.085938 30.441406 162.84375 30.984375 164.558594 C 31.675781 166.5625 32.566406 168.46875 33.664062 170.277344 C 34.761719 172.089844 36.039062 173.761719 37.496094 175.300781 C 38.953125 176.835938 40.554688 178.203125 42.304688 179.394531 C 44.050781 180.589844 45.90625 181.582031 47.871094 182.378906 C 51.230469 183.527344 54.683594 184.007812 58.230469 183.820312 C 63.355469 183.855469 66.621094 184.035156 68.921875 187.210938 C 71.636719 191.386719 74.792969 195.195312 78.390625 198.644531 C 78.628906 198.871094 78.902344 199.046875 79.207031 199.171875 C 79.515625 199.292969 79.835938 199.347656 80.167969 199.34375 C 80.496094 199.339844 80.816406 199.269531 81.117188 199.136719 C 81.421875 199.007812 81.6875 198.820312 81.917969 198.585938 C 81.988281 198.507812 82.050781 198.425781 82.109375 198.339844 C 82.292969 198.097656 82.429688 197.832031 82.515625 197.542969 C 82.597656 197.25 82.628906 196.953125 82.609375 196.652344 C 82.585938 196.347656 82.507812 196.058594 82.378906 195.785156 C 82.25 195.511719 82.078125 195.265625 81.859375 195.054688 C 78.527344 191.863281 75.601562 188.332031 73.085938 184.457031 C 73.066406 184.425781 73.042969 184.390625 73.019531 184.355469 C 69.117188 178.898438 63.351562 178.867188 58.265625 178.828125 C 55.355469 179.011719 52.519531 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201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ-300x169.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><h2>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></h2></header>\n				<p>การอดอาหาร...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม-300x169.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><h2>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></h2></header>\n				<p>อยากลดน้ำห...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร-300x169.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><h2>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></h2></header>\n				<p>ลดน้ำหนักใ...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค-300x169.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><h2>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></h2></header>\n				<p>หลายคนอยาก...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 06:56:28','2025-06-12 06:56:28','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=328',0,'revision','',0);
INSERT INTO `urA8ce_posts` VALUES (329,2,'2025-06-12 06:56:29','2025-06-12 06:56:29','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 258.8125 C 151.695312 258.8125 159.1875 258.089844 166.472656 256.65625 C 168.199219 256.320312 169.328125 254.644531 168.988281 252.914062 C 168.648438 251.1875 166.972656 250.066406 165.246094 250.402344 C 158.363281 251.75 151.285156 252.433594 144.207031 252.433594 C 84.308594 252.433594 35.574219 203.703125 35.574219 143.800781 C 35.574219 83.902344 84.308594 35.167969 144.207031 35.167969 C 177.703125 35.167969 208.816406 50.273438 229.578125 76.613281 C 230.667969 78 232.671875 78.234375 234.054688 77.144531 C 235.4375 76.054688 235.675781 74.050781 234.585938 72.667969 C 212.609375 44.78125 179.667969 28.792969 144.207031 28.792969 C 80.789062 28.792969 29.195312 80.382812 29.195312 143.800781 C 29.195312 207.21875 80.789062 258.8125 144.207031 258.8125 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 77.832031 C 155.292969 77.832031 166.253906 80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 69.007812 47.90625 L 70.175781 48.265625 C 70.535156 48.355469 70.984375 48.535156 71.34375 48.625 C 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192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 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144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" 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78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 135.460938 C 256.820312 134.714844 256.867188 133.96875 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33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 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201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 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<p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" 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186.636719 122.65625 184.402344 125.40625 184.402344 L 138.773438 184.402344 C 141.523438 184.402344 143.757812 186.636719 143.757812 189.386719 L 143.757812 202.753906 C 143.757812 205.503906 141.523438 207.738281 138.773438 207.738281 Z M 125.628906 202.53125 L 138.550781 202.53125 L 138.550781 189.609375 L 125.628906 189.609375 Z M 138.773438 189.609375 Z M 138.773438 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 174.628906 207.738281 L 161.261719 207.738281 C 158.511719 207.738281 156.277344 205.503906 156.277344 202.753906 L 156.277344 189.386719 C 156.277344 186.636719 158.511719 184.402344 161.261719 184.402344 L 174.628906 184.402344 C 177.378906 184.402344 179.613281 186.636719 179.613281 189.386719 L 179.613281 202.753906 C 179.613281 205.503906 177.378906 207.738281 174.628906 207.738281 Z M 161.484375 202.53125 L 174.40625 202.53125 L 174.40625 189.609375 L 161.484375 189.609375 Z M 174.628906 189.609375 Z M 174.628906 189.609375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#77d7ddcf8d)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 221.167969 224.222656 C 200.3125 224.222656 183.339844 207.25 183.339844 186.390625 C 183.339844 165.535156 200.3125 148.5625 221.167969 148.5625 C 242.027344 148.5625 259 165.535156 259 186.390625 C 259 207.25 242.027344 224.222656 221.167969 224.222656 Z M 221.167969 153.769531 C 203.179688 153.769531 188.546875 168.402344 188.546875 186.390625 C 188.546875 204.378906 203.179688 219.015625 221.167969 219.015625 C 239.15625 219.015625 253.789062 204.378906 253.789062 186.390625 C 253.789062 168.402344 239.15625 153.769531 221.167969 153.769531 Z M 221.167969 153.769531 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.640625 194.425781 L 197.695312 194.425781 C 196.257812 194.425781 195.09375 193.261719 195.09375 191.824219 C 195.09375 177.925781 206.398438 166.617188 220.296875 166.617188 L 222.039062 166.617188 C 235.9375 166.617188 247.242188 177.925781 247.242188 191.824219 C 247.242188 193.261719 246.078125 194.425781 244.640625 194.425781 Z M 200.472656 189.21875 L 241.871094 189.21875 C 240.589844 179.417969 232.183594 171.824219 222.039062 171.824219 L 220.296875 171.824219 C 210.152344 171.824219 201.746094 179.417969 200.472656 189.21875 Z M 200.472656 189.21875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ-300x169.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><h2>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></h2></header>\n				<p>การอดอาหาร...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม-300x169.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><h2>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></h2></header>\n				<p>อยากลดน้ำห...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร-300x169.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><h2>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></h2></header>\n				<p>ลดน้ำหนักใ...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค-300x169.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><h2>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></h2></header>\n				<p>หลายคนอยาก...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 06:56:29','2025-06-12 06:56:29','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=329',0,'revision','',0),(330,2,'2025-06-12 06:56:29','2025-06-12 06:56:29','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 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90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 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190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 135.460938 C 256.820312 134.714844 256.867188 133.96875 256.875 133.21875 C 256.882812 132.46875 256.851562 131.71875 256.785156 130.972656 C 256.714844 130.226562 256.609375 129.484375 256.464844 128.75 C 256.324219 128.015625 256.140625 127.285156 255.925781 126.570312 C 255.707031 125.851562 255.453125 125.148438 255.164062 124.457031 C 254.875 123.765625 254.550781 123.089844 254.191406 122.429688 C 253.832031 121.773438 253.441406 121.132812 253.019531 120.515625 C 252.59375 119.898438 252.140625 119.300781 251.65625 118.730469 C 251.171875 118.15625 250.660156 117.609375 250.117188 117.089844 C 249.578125 116.570312 249.015625 116.078125 248.421875 115.617188 C 247.832031 115.152344 247.222656 114.722656 246.585938 114.324219 C 245.953125 113.921875 245.300781 113.554688 244.628906 113.222656 C 246.605469 104.988281 244.84375 97.667969 239.5625 92.417969 C 238.820312 91.707031 238.03125 91.054688 237.199219 90.453125 C 236.367188 89.847656 235.5 89.304688 234.59375 88.816406 C 233.691406 88.332031 232.757812 87.90625 231.796875 87.546875 C 230.835938 87.183594 229.855469 86.886719 228.855469 86.65625 C 227.851562 86.425781 226.839844 86.261719 225.820312 86.167969 C 224.796875 86.070312 223.773438 86.042969 222.746094 86.085938 C 221.71875 86.125 220.699219 86.234375 219.6875 86.414062 C 218.679688 86.589844 217.683594 86.832031 216.703125 87.144531 C 215.066406 87.671875 213.519531 88.394531 212.058594 89.308594 C 210.601562 90.222656 209.277344 91.300781 208.089844 92.546875 C 206.898438 93.789062 205.878906 95.160156 205.03125 96.65625 C 204.183594 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128.480469 45.121094 127.429688 45.09375 126.378906 45.140625 C 125.328125 45.183594 124.28125 45.296875 123.246094 45.480469 C 122.210938 45.664062 121.191406 45.914062 120.1875 46.234375 C 113.023438 48.59375 107.949219 54.34375 106.003906 62.183594 C 104.484375 62.109375 102.976562 62.183594 101.472656 62.414062 C 99.972656 62.644531 98.507812 63.019531 97.082031 63.546875 C 95.65625 64.070312 94.296875 64.734375 93.003906 65.535156 C 91.710938 66.332031 90.511719 67.253906 89.40625 68.296875 C 88.25 69.367188 87.222656 70.550781 86.320312 71.84375 C 85.421875 73.136719 84.667969 74.507812 84.058594 75.960938 C 83.453125 77.417969 83.007812 78.917969 82.722656 80.46875 C 82.441406 82.019531 82.324219 83.582031 82.375 85.15625 C 80.1875 86.472656 78.199219 88.042969 76.410156 89.867188 C 74.425781 88.414062 72.25 87.355469 69.878906 86.699219 C 68.886719 86.441406 67.886719 86.253906 66.871094 86.132812 C 65.855469 86.007812 64.835938 85.957031 63.816406 85.96875 C 62.792969 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197.542969 C 82.597656 197.25 82.628906 196.953125 82.609375 196.652344 C 82.585938 196.347656 82.507812 196.058594 82.378906 195.785156 C 82.25 195.511719 82.078125 195.265625 81.859375 195.054688 C 78.527344 191.863281 75.601562 188.332031 73.085938 184.457031 C 73.066406 184.425781 73.042969 184.390625 73.019531 184.355469 C 69.117188 178.898438 63.351562 178.867188 58.265625 178.828125 C 55.355469 179.011719 52.519531 178.652344 49.746094 177.757812 C 48.121094 177.101562 46.582031 176.28125 45.132812 175.292969 C 43.683594 174.308594 42.355469 173.183594 41.148438 171.914062 C 39.941406 170.644531 38.878906 169.261719 37.96875 167.765625 C 37.054688 166.265625 36.3125 164.691406 35.738281 163.035156 C 33.859375 157.15625 34.832031 150.964844 38.550781 145.128906 C 38.820312 144.703125 38.953125 144.238281 38.941406 143.734375 C 38.929688 143.230469 38.78125 142.773438 38.492188 142.359375 C 37.757812 141.3125 37.15625 140.191406 36.6875 139 C 36.214844 137.8125 35.886719 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160.054688 243.667969 164.046875 239.667969 C 167.8125 235.894531 168.445312 229.730469 168.058594 221.648438 C 178.679688 218.492188 189.09375 213.828125 194.40625 210.222656 C 202.796875 205.621094 207.980469 199.546875 212.558594 194.1875 C 215.976562 190.183594 218.953125 186.695312 222.695312 184.386719 C 235.902344 185.214844 248.109375 180.003906 253.953125 170.992188 C 258.914062 163.34375 258.898438 153.785156 253.953125 143.945312 Z M 222.292969 179.355469 C 221.785156 179.3125 221.304688 179.417969 220.863281 179.671875 C 216.054688 182.402344 212.511719 186.554688 208.761719 190.949219 C 204.234375 196.25 199.550781 201.734375 191.90625 205.902344 C 191.832031 205.941406 191.761719 205.988281 191.691406 206.035156 C 180.019531 214.019531 148.878906 223.738281 141.550781 219.019531 C 141.230469 217.996094 142.308594 216.75 146.660156 212.78125 C 155.246094 205.355469 162.316406 196.6875 167.867188 186.777344 C 167.898438 186.71875 167.929688 186.660156 167.957031 186.601562 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107.367188 C 203.78125 107.457031 203.964844 107.527344 204.15625 107.574219 C 204.347656 107.621094 204.542969 107.644531 204.738281 107.648438 C 204.933594 107.648438 205.128906 107.625 205.320312 107.582031 C 205.511719 107.539062 205.695312 107.472656 205.871094 107.382812 C 206.046875 107.292969 206.210938 107.1875 206.363281 107.0625 C 206.511719 106.933594 206.648438 106.792969 206.765625 106.632812 C 206.882812 106.472656 206.976562 106.304688 207.054688 106.125 C 207.132812 105.941406 207.183594 105.753906 207.21875 105.558594 C 208.359375 98.664062 212.273438 93.808594 218.242188 91.886719 C 219.773438 91.398438 221.339844 91.117188 222.945312 91.050781 C 224.550781 90.980469 226.136719 91.125 227.703125 91.484375 C 229.269531 91.839844 230.757812 92.398438 232.175781 93.15625 C 233.59375 93.914062 234.882812 94.84375 236.050781 95.949219 C 240.417969 100.289062 241.550781 106.675781 239.253906 113.953125 C 239.15625 114.269531 239.121094 114.589844 239.148438 114.914062 C 239.175781 115.242188 239.265625 115.550781 239.417969 115.84375 C 239.566406 116.136719 239.769531 116.390625 240.019531 116.601562 C 240.269531 116.8125 240.550781 116.972656 240.863281 117.074219 C 241.457031 117.292969 242.039062 117.546875 242.609375 117.835938 C 243.175781 118.121094 243.726562 118.441406 244.257812 118.789062 C 244.789062 119.136719 245.296875 119.515625 245.789062 119.921875 C 246.277344 120.328125 246.742188 120.761719 247.179688 121.222656 C 247.621094 121.679688 248.035156 122.164062 248.421875 122.667969 C 248.804688 123.171875 249.160156 123.699219 249.488281 124.246094 C 249.816406 124.789062 250.109375 125.351562 250.371094 125.933594 C 250.636719 126.511719 250.867188 127.101562 251.0625 127.707031 C 251.257812 128.3125 251.417969 128.925781 251.546875 129.550781 C 251.675781 130.171875 251.765625 130.800781 251.820312 131.433594 C 251.878906 132.066406 251.898438 132.703125 251.882812 133.339844 C 251.867188 133.972656 251.816406 134.605469 251.730469 135.238281 C 251.644531 135.867188 251.519531 136.488281 251.363281 137.105469 C 251.207031 137.722656 251.015625 138.328125 250.789062 138.921875 C 250.566406 139.515625 250.308594 140.097656 250.015625 140.664062 C 249.726562 141.226562 249.402344 141.777344 249.050781 142.304688 C 248.765625 142.695312 248.605469 143.132812 248.574219 143.613281 C 248.542969 144.097656 248.640625 144.550781 248.875 144.976562 C 253.664062 153.730469 253.972656 161.785156 249.773438 168.261719 C 244.785156 175.953125 234 180.289062 222.292969 179.355469 Z M 121.714844 160.144531 C 123.625 158.0625 125.226562 155.765625 126.523438 153.25 C 127.34375 151.578125 127.980469 149.839844 128.425781 148.03125 C 128.871094 146.222656 129.121094 144.386719 129.167969 142.523438 C 129.21875 140.660156 129.070312 138.816406 128.722656 136.984375 C 128.371094 135.15625 127.832031 133.382812 127.101562 131.671875 C 125.355469 127.339844 122.710938 123.660156 119.164062 120.628906 C 119.21875 114.4375 119.777344 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123.648438 81.058594 123.328125 81 122.996094 81.007812 C 122.664062 81.015625 122.347656 81.082031 122.046875 81.214844 C 121.742188 81.347656 121.476562 81.535156 121.246094 81.773438 C 121.015625 82.011719 120.84375 82.285156 120.722656 82.59375 C 118.195312 89.683594 116.441406 96.960938 115.453125 104.425781 C 110.285156 101.546875 102.890625 93.945312 101.519531 90.3125 C 101.40625 90 101.238281 89.71875 101.011719 89.472656 C 100.785156 89.226562 100.519531 89.035156 100.214844 88.894531 C 99.914062 88.753906 99.59375 88.679688 99.261719 88.667969 C 98.925781 88.65625 98.601562 88.707031 98.289062 88.824219 C 97.976562 88.941406 97.699219 89.117188 97.457031 89.347656 C 97.214844 89.574219 97.027344 89.84375 96.890625 90.148438 C 96.753906 90.453125 96.683594 90.773438 96.675781 91.109375 C 96.671875 91.441406 96.726562 91.765625 96.851562 92.074219 C 98.9375 97.613281 108.605469 106.964844 114.796875 109.652344 C 114.523438 112.261719 114.332031 114.855469 114.238281 117.371094 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90.253906 74.941406 C 90.996094 73.835938 91.851562 72.832031 92.828125 71.929688 C 94.449219 70.398438 96.292969 69.222656 98.363281 68.394531 C 100.433594 67.566406 102.582031 67.148438 104.808594 67.136719 C 105.738281 67.136719 106.664062 67.214844 107.582031 67.371094 C 107.910156 67.425781 108.234375 67.417969 108.558594 67.34375 C 108.882812 67.265625 109.179688 67.132812 109.453125 66.941406 C 109.722656 66.746094 109.945312 66.507812 110.121094 66.222656 C 110.296875 65.941406 110.410156 65.636719 110.460938 65.308594 C 111.628906 58.070312 115.640625 52.984375 121.753906 50.972656 C 123.332031 50.46875 124.953125 50.179688 126.609375 50.109375 C 128.265625 50.039062 129.902344 50.1875 131.523438 50.550781 C 133.140625 50.917969 134.679688 51.492188 136.144531 52.273438 C 137.609375 53.050781 138.945312 54.011719 140.152344 55.148438 C 144.785156 59.6875 146.0625 66.34375 143.75 73.902344 C 143.695312 74.085938 143.660156 74.277344 143.648438 74.46875 C 143.632812 74.660156 143.644531 74.851562 143.675781 75.042969 C 143.707031 75.234375 143.761719 75.417969 143.835938 75.597656 C 143.910156 75.773438 144.003906 75.941406 144.117188 76.097656 C 144.230469 76.253906 144.359375 76.394531 144.507812 76.523438 C 144.652344 76.648438 144.8125 76.753906 144.984375 76.84375 C 145.152344 76.933594 145.332031 77.003906 145.519531 77.050781 C 145.707031 77.097656 145.898438 77.125 146.089844 77.128906 C 147.40625 77.15625 148.703125 77.339844 149.976562 77.679688 C 151.25 78.015625 152.46875 78.492188 153.628906 79.117188 C 154.792969 79.738281 155.863281 80.488281 156.847656 81.367188 C 157.832031 82.242188 158.703125 83.21875 159.457031 84.300781 C 160.25 85.382812 160.90625 86.539062 161.429688 87.773438 C 161.953125 89.003906 162.328125 90.28125 162.554688 91.601562 C 162.78125 92.921875 162.851562 94.253906 162.769531 95.589844 C 162.6875 96.925781 162.453125 98.238281 162.066406 99.519531 C 161.933594 99.945312 161.914062 100.375 162.011719 100.8125 C 162.105469 101.25 162.304688 101.628906 162.609375 101.960938 C 163.625 103.132812 164.515625 104.398438 165.273438 105.75 C 166.035156 107.105469 166.648438 108.523438 167.121094 110.003906 C 167.59375 111.484375 167.910156 112.996094 168.074219 114.539062 C 168.234375 116.085938 168.242188 117.628906 168.089844 119.175781 C 165.960938 120.3125 164.054688 121.742188 162.363281 123.460938 C 160.675781 125.183594 159.285156 127.121094 158.1875 129.269531 C 156.914062 131.882812 156.167969 134.640625 155.941406 137.539062 C 154.765625 138.089844 153.496094 138.582031 152.179688 139.082031 C 147.132812 141.003906 140.855469 143.394531 139.972656 151.078125 C 136.277344 169.207031 142.535156 194.542969 146.722656 205.933594 C 145.707031 206.90625 144.746094 207.789062 143.855469 208.605469 C 143.648438 208.539062 143.429688 208.453125 143.210938 208.375 C 134.253906 199.621094 122.011719 184.648438 117.863281 171.300781 C 117.835938 171.222656 117.808594 171.148438 117.777344 171.070312 C 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768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />								</a>\n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 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C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 59.347656 233.503906 C 64.75 238.273438 72.0625 242.089844 80.324219 243.996094 C 88.273438 246.21875 96.855469 246.539062 105.117188 245.902344 C 118.152344 244.632812 126.414062 238.589844 135.953125 233.1875 C 140.402344 230.644531 144.535156 228.421875 149.300781 227.148438 C 150.890625 226.511719 152.164062 224.921875 151.527344 223.015625 C 150.890625 221.109375 149.300781 220.15625 147.394531 220.792969 C 141.992188 222.378906 137.222656 224.921875 132.453125 227.464844 C 122.601562 233.1875 115.609375 238.273438 104.164062 239.226562 C 96.855469 239.863281 88.90625 239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 135.316406 212.207031 C 139.765625 209.664062 144.214844 207.441406 148.984375 206.167969 C 150.890625 205.535156 151.84375 203.945312 151.207031 202.039062 C 150.574219 200.449219 148.984375 199.175781 147.078125 199.8125 C 141.671875 201.402344 136.90625 203.945312 132.136719 206.488281 C 122.285156 212.207031 115.289062 217.292969 103.847656 218.25 C 96.535156 218.882812 88.589844 218.566406 81.277344 216.660156 C 73.648438 214.75 67.292969 211.253906 62.84375 207.441406 C 58.710938 203.625 56.484375 199.496094 56.804688 195.042969 C 57.121094 187.097656 63.476562 180.105469 73.648438 174.699219 C 83.820312 169.296875 97.488281 165.800781 110.523438 164.527344 C 128.640625 162.941406 149.300781 167.070312 163.289062 174.066406 C 164.878906 175.019531 166.785156 174.382812 167.738281 172.476562 C 168.691406 170.886719 167.738281 168.980469 166.148438 168.027344 C 154.070312 162.304688 135.953125 158.171875 118.46875 158.171875 Z M 118.46875 158.171875 \"></path><path style=\" 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196.316406 107.980469 192.820312 C 107.980469 189.003906 105.4375 186.144531 102.574219 184.238281 C 99.398438 182.648438 95.582031 181.375 91.449219 181.375 Z M 91.449219 181.375 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 226.542969 151.816406 C 228.132812 151.816406 229.722656 153.085938 229.722656 154.992188 C 229.722656 156.902344 228.449219 158.171875 226.542969 158.171875 C 224.953125 158.171875 223.363281 156.902344 223.363281 154.992188 C 223.363281 153.085938 224.953125 151.816406 226.542969 151.816406 Z M 226.542969 145.140625 C 221.140625 145.140625 216.6875 149.589844 216.6875 154.992188 C 216.6875 160.398438 221.140625 164.847656 226.542969 164.847656 C 231.945312 164.847656 236.394531 160.398438 236.394531 154.992188 C 236.078125 149.589844 231.945312 145.140625 226.542969 145.140625 Z M 226.542969 145.140625 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 206.199219 130.835938 C 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166.785156 94.28125 156.613281 91.421875 C 156.292969 91.101562 155.660156 91.101562 155.339844 91.101562 Z M 155.339844 91.101562 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 178.226562 181.058594 C 181.722656 181.058594 186.492188 184.238281 189.988281 189.640625 C 193.800781 195.042969 196.34375 202.992188 196.34375 210.621094 C 196.34375 222.378906 188.082031 230.644531 178.226562 230.644531 C 168.375 230.644531 160.109375 222.378906 160.109375 210.621094 C 160.109375 202.992188 162.652344 195.363281 166.464844 189.640625 C 170.28125 184.238281 174.730469 181.058594 178.226562 181.058594 Z M 178.226562 174.382812 C 171.234375 174.382812 165.195312 179.46875 161.0625 186.144531 C 156.613281 192.820312 153.75 201.402344 153.75 210.621094 C 153.75 225.558594 164.878906 237.003906 178.546875 237.003906 C 192.214844 237.003906 203.339844 225.242188 203.339844 210.621094 C 203.339844 201.402344 200.476562 192.820312 196.027344 186.144531 C 191.257812 179.46875 185.21875 174.382812 178.226562 174.382812 Z M 178.226562 174.382812 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 206.199219 188.050781 C 204.292969 187.734375 202.703125 189.003906 202.386719 190.910156 C 202.066406 192.820312 203.339844 194.410156 205.246094 194.726562 C 211.921875 195.679688 218.597656 198.222656 223.046875 201.71875 C 227.496094 205.214844 230.039062 209.347656 230.039062 212.527344 C 230.039062 216.023438 226.859375 220.792969 221.457031 224.289062 C 216.054688 228.101562 208.105469 230.644531 200.476562 230.644531 C 198.570312 230.644531 197.300781 232.234375 197.300781 233.824219 C 197.300781 235.730469 198.886719 237.003906 200.476562 237.003906 C 209.695312 237.003906 218.277344 234.140625 224.953125 229.691406 C 231.628906 225.242188 236.394531 219.203125 236.394531 212.527344 C 236.394531 206.488281 232.265625 200.765625 226.859375 196.632812 C 221.457031 192.183594 214.144531 189.003906 206.199219 188.050781 Z M 206.199219 188.050781 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 90.496094 65.992188 L 122.917969 65.992188 L 122.917969 76.480469 C 122.917969 85.382812 126.414062 89.832031 128.957031 93.644531 C 129.910156 95.234375 130.867188 96.824219 131.820312 99.050781 L 81.597656 99.050781 C 82.550781 96.824219 83.503906 95.234375 84.457031 93.644531 C 87 89.832031 90.496094 85.382812 90.496094 76.480469 Z M 88.90625 47.875 L 124.191406 47.875 C 126.097656 47.875 127.367188 49.144531 127.367188 51.050781 L 127.367188 55.820312 C 127.367188 57.410156 126.414062 58.679688 125.144531 59 C 124.824219 59 124.507812 59 124.191406 59 L 88.90625 59 C 87 59 85.730469 57.726562 85.730469 55.820312 L 85.730469 51.050781 C 85.730469 49.460938 87.316406 47.875 88.90625 47.875 Z M 88.90625 41.199219 C 83.503906 41.199219 79.054688 45.648438 79.054688 51.050781 L 79.054688 55.820312 C 79.054688 59.316406 80.960938 62.496094 83.820312 64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"eb1e0a5693\"><path d=\"M 28.832031 80 L 236 80 L 236 220 L 28.832031 220 Z M 28.832031 80 \"></path></clipPath><clipPath id=\"41cc57cbdd\"><path d=\"M 28.832031 112 L 236 112 L 236 118 L 28.832031 118 Z M 28.832031 112 \"></path></clipPath><clipPath id=\"d4063ebbea\"><path d=\"M 59 63.488281 L 85 63.488281 L 85 104 L 59 104 Z M 59 63.488281 \"></path></clipPath><clipPath id=\"e0e5a2f175\"><path d=\"M 179 63.488281 L 205 63.488281 L 205 104 L 179 104 Z M 179 63.488281 \"></path></clipPath><clipPath id=\"77d7ddcf8d\"><path d=\"M 183 148 L 259 148 L 259 224.691406 L 183 224.691406 Z M 183 148 \"></path></clipPath></defs><g id=\"acc1d295c8\"><g clip-rule=\"nonzero\" clip-path=\"url(#eb1e0a5693)\"><path style=\" 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\"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ-300x169.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><h2>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></h2></header>\n				<p>การอดอาหาร...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม-300x169.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><h2>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></h2></header>\n				<p>อยากลดน้ำห...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร-300x169.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><h2>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></h2></header>\n				<p>ลดน้ำหนักใ...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค-300x169.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><h2>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></h2></header>\n				<p>หลายคนอยาก...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 06:56:29','2025-06-12 06:56:29','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=330',0,'revision','',0),(333,2,'2025-06-12 07:01:44','2025-06-12 07:01:44','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 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C 35.753906 60.128906 33.324219 61.65625 31.078125 63.457031 Z M 30.628906 62.917969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.101562 69.476562 C 188.640625 67.859375 189.449219 66.421875 190.257812 64.984375 C 191.15625 63.546875 192.148438 62.285156 193.136719 61.027344 C 195.292969 58.511719 197.808594 56.265625 200.503906 54.378906 C 201.855469 53.386719 203.382812 52.578125 204.910156 51.859375 C 205.628906 51.5 206.4375 51.140625 207.246094 50.78125 C 207.605469 50.601562 208.054688 50.421875 208.414062 50.332031 L 209.671875 49.882812 C 210.125 49.703125 210.484375 49.613281 210.933594 49.523438 L 212.191406 49.253906 C 213 49.074219 213.898438 48.804688 214.796875 48.714844 C 216.503906 48.445312 218.300781 48.265625 220.101562 48.175781 C 227.289062 48.085938 234.390625 50.332031 240.054688 54.199219 C 240.773438 54.648438 241.402344 55.1875 242.121094 55.726562 C 242.75 56.265625 243.378906 56.804688 244.007812 57.433594 C 244.636719 58.0625 245.265625 58.511719 245.804688 59.230469 C 246.34375 59.859375 246.886719 60.488281 247.425781 61.117188 C 247.964844 61.746094 248.414062 62.464844 248.863281 63.097656 C 249.3125 63.816406 249.761719 64.445312 250.210938 65.164062 C 251.019531 66.601562 251.738281 68.128906 252.277344 69.65625 L 251.738281 70.195312 C 250.660156 69.207031 249.582031 68.21875 248.414062 67.230469 L 246.703125 65.882812 C 246.164062 65.433594 245.535156 64.984375 244.90625 64.535156 C 243.648438 63.726562 242.480469 62.828125 241.222656 62.105469 C 240.59375 61.746094 239.964844 61.296875 239.335938 60.9375 L 237.355469 59.949219 C 232.054688 57.34375 226.210938 55.90625 220.28125 56.085938 C 217.3125 56.175781 214.4375 56.535156 211.5625 57.253906 C 208.683594 57.972656 205.898438 59.050781 203.203125 60.308594 C 200.503906 61.566406 197.988281 63.097656 195.472656 64.714844 C 193.046875 66.421875 190.617188 68.21875 188.550781 70.285156 Z M 188.101562 69.476562 \"></path><path 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179.582031 C 192.867188 180.121094 192.597656 180.660156 192.238281 181.199219 C 191.699219 182.371094 191.066406 183.449219 190.527344 184.707031 L 190.167969 185.605469 C 190.078125 185.875 189.898438 186.234375 189.808594 186.503906 L 189.179688 188.390625 C 188.910156 189.019531 188.820312 189.648438 188.550781 190.277344 L 188.011719 192.167969 L 187.5625 194.144531 C 187.382812 194.773438 187.203125 195.402344 187.113281 196.121094 C 187.023438 196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 L 185.945312 203.132812 C 185.945312 203.492188 185.855469 203.761719 185.855469 204.121094 C 185.585938 206.816406 185.40625 209.421875 185.496094 211.941406 C 185.585938 214.457031 185.945312 216.882812 186.484375 219.222656 C 186.753906 220.390625 187.203125 221.46875 187.5625 222.457031 C 188.011719 223.535156 188.550781 224.523438 189.179688 225.511719 C 190.4375 227.398438 191.96875 229.199219 193.855469 230.726562 C 194.84375 231.445312 195.832031 232.253906 196.910156 232.882812 C 197.988281 233.511719 199.15625 234.140625 200.324219 234.679688 C 202.753906 235.757812 205.359375 236.65625 208.054688 237.378906 C 213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 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47.296875 116.789062 47.542969 116.566406 C 47.792969 116.34375 47.988281 116.085938 48.132812 115.785156 C 48.273438 115.484375 48.355469 115.167969 48.371094 114.835938 C 48.390625 114.503906 48.34375 114.179688 48.230469 113.867188 C 45.859375 107.238281 46.871094 101.082031 51.089844 96.542969 C 52.1875 95.382812 53.417969 94.386719 54.78125 93.554688 C 56.144531 92.722656 57.59375 92.085938 59.128906 91.644531 C 60.664062 91.199219 62.230469 90.964844 63.828125 90.941406 C 65.425781 90.917969 66.996094 91.105469 68.542969 91.5 C 74.5625 93.171875 78.738281 98.203125 80.308594 105.671875 C 80.351562 105.859375 80.410156 106.042969 80.492188 106.214844 C 80.574219 106.390625 80.675781 106.554688 80.796875 106.707031 C 80.914062 106.855469 81.050781 106.992188 81.203125 107.113281 C 81.351562 107.234375 81.515625 107.335938 81.691406 107.417969 C 81.867188 107.5 82.046875 107.558594 82.238281 107.597656 C 82.425781 107.640625 82.617188 107.65625 82.808594 107.652344 C 83.003906 107.648438 83.191406 107.621094 83.378906 107.574219 C 83.566406 107.523438 83.746094 107.457031 83.914062 107.363281 C 85.042969 106.78125 86.222656 106.332031 87.453125 106.027344 C 88.683594 105.71875 89.933594 105.558594 91.203125 105.546875 C 92.472656 105.535156 93.726562 105.667969 94.960938 105.953125 C 96.199219 106.234375 97.386719 106.65625 98.523438 107.21875 C 99.695312 107.765625 100.789062 108.433594 101.800781 109.230469 C 102.816406 110.027344 103.726562 110.933594 104.53125 111.941406 C 105.335938 112.949219 106.011719 114.035156 106.566406 115.203125 C 107.117188 116.367188 107.527344 117.582031 107.796875 118.84375 C 107.886719 119.28125 108.078125 119.671875 108.371094 120.007812 C 108.667969 120.34375 109.027344 120.582031 109.453125 120.722656 C 110.933594 121.265625 112.335938 121.960938 113.667969 122.804688 C 114.996094 123.648438 116.222656 124.625 117.347656 125.730469 C 118.46875 126.835938 119.460938 128.046875 120.328125 129.363281 C 121.191406 130.679688 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33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" 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247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ-300x169.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><h2>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></h2></header>\n				<p>การอดอาหาร...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม-300x169.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><h2>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></h2></header>\n				<p>อยากลดน้ำห...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร-300x169.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><h2>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></h2></header>\n				<p>ลดน้ำหนักใ...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค-300x169.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><h2>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></h2></header>\n				<p>หลายคนอยาก...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 07:01:44','2025-06-12 07:01:44','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=333',0,'revision','',0),(334,2,'2025-06-12 07:01:46','2025-06-12 07:01:46','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 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90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 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257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 135.460938 C 256.820312 134.714844 256.867188 133.96875 256.875 133.21875 C 256.882812 132.46875 256.851562 131.71875 256.785156 130.972656 C 256.714844 130.226562 256.609375 129.484375 256.464844 128.75 C 256.324219 128.015625 256.140625 127.285156 255.925781 126.570312 C 255.707031 125.851562 255.453125 125.148438 255.164062 124.457031 C 254.875 123.765625 254.550781 123.089844 254.191406 122.429688 C 253.832031 121.773438 253.441406 121.132812 253.019531 120.515625 C 252.59375 119.898438 252.140625 119.300781 251.65625 118.730469 C 251.171875 118.15625 250.660156 117.609375 250.117188 117.089844 C 249.578125 116.570312 249.015625 116.078125 248.421875 115.617188 C 247.832031 115.152344 247.222656 114.722656 246.585938 114.324219 C 245.953125 113.921875 245.300781 113.554688 244.628906 113.222656 C 246.605469 104.988281 244.84375 97.667969 239.5625 92.417969 C 238.820312 91.707031 238.03125 91.054688 237.199219 90.453125 C 236.367188 89.847656 235.5 89.304688 234.59375 88.816406 C 233.691406 88.332031 232.757812 87.90625 231.796875 87.546875 C 230.835938 87.183594 229.855469 86.886719 228.855469 86.65625 C 227.851562 86.425781 226.839844 86.261719 225.820312 86.167969 C 224.796875 86.070312 223.773438 86.042969 222.746094 86.085938 C 221.71875 86.125 220.699219 86.234375 219.6875 86.414062 C 218.679688 86.589844 217.683594 86.832031 216.703125 87.144531 C 215.066406 87.671875 213.519531 88.394531 212.058594 89.308594 C 210.601562 90.222656 209.277344 91.300781 208.089844 92.546875 C 206.898438 93.789062 205.878906 95.160156 205.03125 96.65625 C 204.183594 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179.523438 74.609375 C 180.6875 74.691406 181.828125 74.894531 182.945312 75.226562 C 184.0625 75.554688 185.132812 76 186.152344 76.566406 C 187.175781 77.128906 188.121094 77.796875 189 78.566406 C 189.929688 79.335938 190.769531 80.199219 191.515625 81.152344 C 192.265625 82.101562 192.902344 83.125 193.429688 84.214844 C 193.957031 85.300781 194.359375 86.433594 194.644531 87.613281 C 194.929688 88.789062 195.082031 89.980469 195.109375 91.191406 C 195.109375 91.523438 195.171875 91.839844 195.300781 92.148438 C 195.425781 92.453125 195.605469 92.726562 195.839844 92.960938 C 196.074219 93.195312 196.34375 93.375 196.648438 93.503906 C 196.957031 93.628906 197.273438 93.691406 197.605469 93.691406 C 198.023438 93.691406 198.414062 93.585938 198.78125 93.386719 C 199.183594 93.171875 199.503906 92.867188 199.742188 92.476562 C 199.980469 92.085938 200.097656 91.660156 200.101562 91.203125 C 200.074219 89.632812 199.878906 88.078125 199.515625 86.550781 C 199.152344 85.019531 198.632812 83.542969 197.953125 82.125 C 197.273438 80.707031 196.453125 79.378906 195.488281 78.136719 C 194.519531 76.894531 193.433594 75.769531 192.226562 74.761719 C 190.207031 73.003906 187.933594 71.679688 185.410156 70.785156 C 182.886719 69.890625 180.289062 69.488281 177.613281 69.574219 C 175.574219 61.363281 170.632812 55.679688 163.527344 53.449219 C 162.125 53.035156 160.691406 52.761719 159.234375 52.625 C 157.777344 52.488281 156.320312 52.492188 154.867188 52.636719 C 153.410156 52.78125 151.980469 53.0625 150.578125 53.484375 C 149.175781 53.90625 147.828125 54.457031 146.53125 55.136719 C 145.699219 53.847656 144.734375 52.660156 143.640625 51.582031 C 142.875 50.859375 142.0625 50.191406 141.210938 49.578125 C 140.355469 48.960938 139.460938 48.40625 138.535156 47.910156 C 137.605469 47.414062 136.648438 46.984375 135.660156 46.613281 C 134.675781 46.246094 133.667969 45.945312 132.640625 45.710938 C 131.617188 45.476562 130.578125 45.3125 129.53125 45.214844 C 128.480469 45.121094 127.429688 45.09375 126.378906 45.140625 C 125.328125 45.183594 124.28125 45.296875 123.246094 45.480469 C 122.210938 45.664062 121.191406 45.914062 120.1875 46.234375 C 113.023438 48.59375 107.949219 54.34375 106.003906 62.183594 C 104.484375 62.109375 102.976562 62.183594 101.472656 62.414062 C 99.972656 62.644531 98.507812 63.019531 97.082031 63.546875 C 95.65625 64.070312 94.296875 64.734375 93.003906 65.535156 C 91.710938 66.332031 90.511719 67.253906 89.40625 68.296875 C 88.25 69.367188 87.222656 70.550781 86.320312 71.84375 C 85.421875 73.136719 84.667969 74.507812 84.058594 75.960938 C 83.453125 77.417969 83.007812 78.917969 82.722656 80.46875 C 82.441406 82.019531 82.324219 83.582031 82.375 85.15625 C 80.1875 86.472656 78.199219 88.042969 76.410156 89.867188 C 74.425781 88.414062 72.25 87.355469 69.878906 86.699219 C 68.886719 86.441406 67.886719 86.253906 66.871094 86.132812 C 65.855469 86.007812 64.835938 85.957031 63.816406 85.96875 C 62.792969 85.984375 61.777344 86.066406 60.765625 86.214844 C 59.753906 86.363281 58.757812 86.578125 57.773438 86.863281 C 56.792969 87.144531 55.832031 87.492188 54.894531 87.902344 C 53.960938 88.3125 53.054688 88.78125 52.179688 89.3125 C 51.308594 89.84375 50.472656 90.433594 49.679688 91.074219 C 48.882812 91.714844 48.132812 92.410156 47.429688 93.152344 C 42.457031 98.503906 40.828125 105.738281 42.820312 113.28125 C 41.5 113.933594 40.257812 114.707031 39.09375 115.605469 C 37.929688 116.503906 36.867188 117.511719 35.902344 118.625 C 34.941406 119.738281 34.097656 120.9375 33.378906 122.21875 C 32.65625 123.5 32.070312 124.84375 31.617188 126.242188 C 31.140625 127.691406 30.820312 129.175781 30.65625 130.691406 C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 141.136719 32.730469 142.519531 33.507812 143.832031 C 32.566406 145.371094 31.804688 146.988281 31.210938 148.691406 C 30.621094 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123.648438 81.058594 123.328125 81 122.996094 81.007812 C 122.664062 81.015625 122.347656 81.082031 122.046875 81.214844 C 121.742188 81.347656 121.476562 81.535156 121.246094 81.773438 C 121.015625 82.011719 120.84375 82.285156 120.722656 82.59375 C 118.195312 89.683594 116.441406 96.960938 115.453125 104.425781 C 110.285156 101.546875 102.890625 93.945312 101.519531 90.3125 C 101.40625 90 101.238281 89.71875 101.011719 89.472656 C 100.785156 89.226562 100.519531 89.035156 100.214844 88.894531 C 99.914062 88.753906 99.59375 88.679688 99.261719 88.667969 C 98.925781 88.65625 98.601562 88.707031 98.289062 88.824219 C 97.976562 88.941406 97.699219 89.117188 97.457031 89.347656 C 97.214844 89.574219 97.027344 89.84375 96.890625 90.148438 C 96.753906 90.453125 96.683594 90.773438 96.675781 91.109375 C 96.671875 91.441406 96.726562 91.765625 96.851562 92.074219 C 98.9375 97.613281 108.605469 106.964844 114.796875 109.652344 C 114.523438 112.261719 114.332031 114.855469 114.238281 117.371094 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90.253906 74.941406 C 90.996094 73.835938 91.851562 72.832031 92.828125 71.929688 C 94.449219 70.398438 96.292969 69.222656 98.363281 68.394531 C 100.433594 67.566406 102.582031 67.148438 104.808594 67.136719 C 105.738281 67.136719 106.664062 67.214844 107.582031 67.371094 C 107.910156 67.425781 108.234375 67.417969 108.558594 67.34375 C 108.882812 67.265625 109.179688 67.132812 109.453125 66.941406 C 109.722656 66.746094 109.945312 66.507812 110.121094 66.222656 C 110.296875 65.941406 110.410156 65.636719 110.460938 65.308594 C 111.628906 58.070312 115.640625 52.984375 121.753906 50.972656 C 123.332031 50.46875 124.953125 50.179688 126.609375 50.109375 C 128.265625 50.039062 129.902344 50.1875 131.523438 50.550781 C 133.140625 50.917969 134.679688 51.492188 136.144531 52.273438 C 137.609375 53.050781 138.945312 54.011719 140.152344 55.148438 C 144.785156 59.6875 146.0625 66.34375 143.75 73.902344 C 143.695312 74.085938 143.660156 74.277344 143.648438 74.46875 C 143.632812 74.660156 143.644531 74.851562 143.675781 75.042969 C 143.707031 75.234375 143.761719 75.417969 143.835938 75.597656 C 143.910156 75.773438 144.003906 75.941406 144.117188 76.097656 C 144.230469 76.253906 144.359375 76.394531 144.507812 76.523438 C 144.652344 76.648438 144.8125 76.753906 144.984375 76.84375 C 145.152344 76.933594 145.332031 77.003906 145.519531 77.050781 C 145.707031 77.097656 145.898438 77.125 146.089844 77.128906 C 147.40625 77.15625 148.703125 77.339844 149.976562 77.679688 C 151.25 78.015625 152.46875 78.492188 153.628906 79.117188 C 154.792969 79.738281 155.863281 80.488281 156.847656 81.367188 C 157.832031 82.242188 158.703125 83.21875 159.457031 84.300781 C 160.25 85.382812 160.90625 86.539062 161.429688 87.773438 C 161.953125 89.003906 162.328125 90.28125 162.554688 91.601562 C 162.78125 92.921875 162.851562 94.253906 162.769531 95.589844 C 162.6875 96.925781 162.453125 98.238281 162.066406 99.519531 C 161.933594 99.945312 161.914062 100.375 162.011719 100.8125 C 162.105469 101.25 162.304688 101.628906 162.609375 101.960938 C 163.625 103.132812 164.515625 104.398438 165.273438 105.75 C 166.035156 107.105469 166.648438 108.523438 167.121094 110.003906 C 167.59375 111.484375 167.910156 112.996094 168.074219 114.539062 C 168.234375 116.085938 168.242188 117.628906 168.089844 119.175781 C 165.960938 120.3125 164.054688 121.742188 162.363281 123.460938 C 160.675781 125.183594 159.285156 127.121094 158.1875 129.269531 C 156.914062 131.882812 156.167969 134.640625 155.941406 137.539062 C 154.765625 138.089844 153.496094 138.582031 152.179688 139.082031 C 147.132812 141.003906 140.855469 143.394531 139.972656 151.078125 C 136.277344 169.207031 142.535156 194.542969 146.722656 205.933594 C 145.707031 206.90625 144.746094 207.789062 143.855469 208.605469 C 143.648438 208.539062 143.429688 208.453125 143.210938 208.375 C 134.253906 199.621094 122.011719 184.648438 117.863281 171.300781 C 117.835938 171.222656 117.808594 171.148438 117.777344 171.070312 C 116.101562 167.117188 118.078125 164.476562 121.714844 160.144531 Z M 163.464844 184.421875 C 159.902344 190.804688 155.621094 196.664062 150.621094 202 C 146.664062 190.332031 141.566406 168.019531 144.882812 151.960938 C 144.898438 151.882812 144.914062 151.804688 144.921875 151.722656 C 145.402344 147.214844 148.664062 145.753906 153.953125 143.738281 C 154.652344 143.472656 155.355469 143.203125 156.058594 142.921875 C 156.382812 145.050781 156.914062 147.125 157.660156 149.144531 C 158.402344 151.164062 159.34375 153.085938 160.480469 154.914062 C 161.617188 156.742188 162.921875 158.4375 164.40625 160 C 165.886719 161.5625 167.507812 162.960938 169.273438 164.191406 C 171.953125 168.792969 168.375 175.3125 165.484375 180.578125 C 164.726562 181.945312 164.015625 183.242188 163.464844 184.421875 Z M 160.511719 236.148438 C 158.214844 238.449219 153.5625 239.171875 144.449219 238.628906 C 144.34375 238.617188 144.234375 238.617188 144.128906 238.628906 C 135.679688 239.222656 130.628906 238.425781 128.238281 236.132812 C 125.890625 233.878906 125.5625 229.5625 125.664062 223.332031 C 130.082031 224.40625 134.5625 224.988281 139.109375 225.078125 C 140.496094 225.085938 141.875 224.988281 143.25 224.796875 C 144.816406 225.074219 146.398438 225.207031 147.988281 225.195312 C 153.113281 225.0625 158.152344 224.332031 163.109375 223.007812 C 163.351562 230.101562 162.546875 234.101562 160.511719 236.148438 Z M 160.511719 236.148438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 237.238281 147.824219 C 233.386719 150.660156 220.929688 153.519531 213.984375 152.90625 C 217.976562 144.894531 220.863281 136.507812 222.65625 127.742188 C 222.714844 127.417969 222.707031 127.09375 222.640625 126.773438 C 222.570312 126.453125 222.441406 126.15625 222.253906 125.886719 C 222.070312 125.613281 221.835938 125.390625 221.5625 125.210938 C 221.285156 125.03125 220.988281 124.910156 220.664062 124.847656 C 220.34375 124.789062 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192.796875 162.945312 204.183594 C 162.664062 204.355469 162.425781 204.574219 162.230469 204.835938 C 162.035156 205.101562 161.898438 205.394531 161.816406 205.714844 C 161.738281 206.035156 161.722656 206.355469 161.769531 206.679688 C 161.816406 207.007812 161.925781 207.3125 162.09375 207.59375 C 162.261719 207.878906 162.480469 208.117188 162.742188 208.316406 C 163.003906 208.511719 163.296875 208.652344 163.617188 208.734375 C 163.933594 208.816406 164.257812 208.835938 164.582031 208.789062 C 164.910156 208.742188 165.214844 208.636719 165.496094 208.472656 C 183.328125 197.867188 200.539062 178.292969 211.582031 157.617188 C 213.035156 157.871094 214.5 157.992188 215.972656 157.980469 C 224.332031 157.980469 235.910156 155.007812 240.195312 151.847656 C 240.472656 151.65625 240.699219 151.417969 240.878906 151.132812 C 241.054688 150.847656 241.171875 150.542969 241.226562 150.210938 C 241.28125 149.878906 241.269531 149.546875 241.191406 149.222656 C 241.113281 148.894531 240.976562 148.59375 240.773438 148.324219 C 240.574219 148.054688 240.332031 147.832031 240.042969 147.660156 C 239.753906 147.488281 239.441406 147.378906 239.109375 147.332031 C 238.777344 147.285156 238.449219 147.308594 238.125 147.394531 C 237.796875 147.480469 237.503906 147.625 237.238281 147.832031 Z M 237.238281 147.824219 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 87.875 200.945312 C 87.546875 200.949219 87.230469 201.015625 86.925781 201.144531 C 86.621094 201.273438 86.355469 201.453125 86.121094 201.6875 C 85.886719 201.917969 85.707031 202.1875 85.578125 202.492188 C 85.449219 202.796875 85.386719 203.113281 85.382812 203.441406 C 85.382812 203.773438 85.445312 204.089844 85.570312 204.398438 C 85.699219 204.703125 85.878906 204.972656 86.113281 205.207031 C 86.347656 205.441406 86.617188 205.621094 86.921875 205.746094 C 87.226562 205.875 87.546875 205.9375 87.875 205.9375 C 88.207031 205.9375 88.527344 205.875 88.832031 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768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />								</a>\n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 59.347656 233.503906 C 64.75 238.273438 72.0625 242.089844 80.324219 243.996094 C 88.273438 246.21875 96.855469 246.539062 105.117188 245.902344 C 118.152344 244.632812 126.414062 238.589844 135.953125 233.1875 C 140.402344 230.644531 144.535156 228.421875 149.300781 227.148438 C 150.890625 226.511719 152.164062 224.921875 151.527344 223.015625 C 150.890625 221.109375 149.300781 220.15625 147.394531 220.792969 C 141.992188 222.378906 137.222656 224.921875 132.453125 227.464844 C 122.601562 233.1875 115.609375 238.273438 104.164062 239.226562 C 96.855469 239.863281 88.90625 239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 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206.199219 188.050781 Z M 206.199219 188.050781 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 90.496094 65.992188 L 122.917969 65.992188 L 122.917969 76.480469 C 122.917969 85.382812 126.414062 89.832031 128.957031 93.644531 C 129.910156 95.234375 130.867188 96.824219 131.820312 99.050781 L 81.597656 99.050781 C 82.550781 96.824219 83.503906 95.234375 84.457031 93.644531 C 87 89.832031 90.496094 85.382812 90.496094 76.480469 Z M 88.90625 47.875 L 124.191406 47.875 C 126.097656 47.875 127.367188 49.144531 127.367188 51.050781 L 127.367188 55.820312 C 127.367188 57.410156 126.414062 58.679688 125.144531 59 C 124.824219 59 124.507812 59 124.191406 59 L 88.90625 59 C 87 59 85.730469 57.726562 85.730469 55.820312 L 85.730469 51.050781 C 85.730469 49.460938 87.316406 47.875 88.90625 47.875 Z M 88.90625 41.199219 C 83.503906 41.199219 79.054688 45.648438 79.054688 51.050781 L 79.054688 55.820312 C 79.054688 59.316406 80.960938 62.496094 83.820312 64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>       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105.667969 184.402344 107.902344 186.636719 107.902344 189.386719 L 107.902344 202.753906 C 107.902344 205.503906 105.667969 207.738281 102.917969 207.738281 Z M 89.773438 202.53125 L 102.695312 202.53125 L 102.695312 189.609375 L 89.773438 189.609375 Z M 102.917969 189.609375 Z M 102.917969 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 138.773438 207.738281 L 125.40625 207.738281 C 122.65625 207.738281 120.421875 205.503906 120.421875 202.753906 L 120.421875 189.386719 C 120.421875 186.636719 122.65625 184.402344 125.40625 184.402344 L 138.773438 184.402344 C 141.523438 184.402344 143.757812 186.636719 143.757812 189.386719 L 143.757812 202.753906 C 143.757812 205.503906 141.523438 207.738281 138.773438 207.738281 Z M 125.628906 202.53125 L 138.550781 202.53125 L 138.550781 189.609375 L 125.628906 189.609375 Z M 138.773438 189.609375 Z M 138.773438 189.609375 \"></path><path style=\" 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224.222656 Z M 221.167969 153.769531 C 203.179688 153.769531 188.546875 168.402344 188.546875 186.390625 C 188.546875 204.378906 203.179688 219.015625 221.167969 219.015625 C 239.15625 219.015625 253.789062 204.378906 253.789062 186.390625 C 253.789062 168.402344 239.15625 153.769531 221.167969 153.769531 Z M 221.167969 153.769531 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.640625 194.425781 L 197.695312 194.425781 C 196.257812 194.425781 195.09375 193.261719 195.09375 191.824219 C 195.09375 177.925781 206.398438 166.617188 220.296875 166.617188 L 222.039062 166.617188 C 235.9375 166.617188 247.242188 177.925781 247.242188 191.824219 C 247.242188 193.261719 246.078125 194.425781 244.640625 194.425781 Z M 200.472656 189.21875 L 241.871094 189.21875 C 240.589844 179.417969 232.183594 171.824219 222.039062 171.824219 L 220.296875 171.824219 C 210.152344 171.824219 201.746094 179.417969 200.472656 189.21875 Z M 200.472656 189.21875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ-300x169.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><h2>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></h2></header>\n				<p>การอดอาหาร...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม-300x169.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><h2>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></h2></header>\n				<p>อยากลดน้ำห...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร-300x169.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><h2>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></h2></header>\n				<p>ลดน้ำหนักใ...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค-300x169.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><h2>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></h2></header>\n				<p>หลายคนอยาก...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 07:01:46','2025-06-12 07:01:46','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=334',0,'revision','',0),(335,2,'2025-06-12 07:01:47','2025-06-12 07:01:47','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 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31.707031 168.078125 C 32.785156 166.101562 34.042969 164.125 35.753906 162.414062 C 37.371094 160.707031 39.347656 159.179688 41.503906 157.921875 C 43.660156 156.753906 46.179688 155.945312 48.605469 155.675781 C 49.863281 155.496094 51.121094 155.496094 52.289062 155.585938 C 52.917969 155.675781 53.457031 155.765625 54.089844 155.855469 C 54.359375 155.945312 54.71875 155.945312 54.988281 156.035156 C 55.257812 156.125 55.527344 156.214844 55.886719 156.304688 C 56.425781 156.484375 56.964844 156.664062 57.503906 156.933594 C 58.042969 157.203125 58.582031 157.472656 59.03125 157.742188 C 59.300781 157.921875 59.570312 158.011719 59.75 158.191406 C 60.019531 158.371094 60.199219 158.550781 60.46875 158.730469 C 60.917969 159.089844 61.367188 159.449219 61.816406 159.898438 L 61.726562 160.617188 C 59.839844 160.4375 57.953125 160.257812 56.066406 160.4375 L 55.347656 160.4375 C 55.078125 160.4375 54.898438 160.527344 54.628906 160.527344 C 54.179688 160.617188 53.726562 160.617188 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179.582031 C 192.867188 180.121094 192.597656 180.660156 192.238281 181.199219 C 191.699219 182.371094 191.066406 183.449219 190.527344 184.707031 L 190.167969 185.605469 C 190.078125 185.875 189.898438 186.234375 189.808594 186.503906 L 189.179688 188.390625 C 188.910156 189.019531 188.820312 189.648438 188.550781 190.277344 L 188.011719 192.167969 L 187.5625 194.144531 C 187.382812 194.773438 187.203125 195.402344 187.113281 196.121094 C 187.023438 196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 L 185.945312 203.132812 C 185.945312 203.492188 185.855469 203.761719 185.855469 204.121094 C 185.585938 206.816406 185.40625 209.421875 185.496094 211.941406 C 185.585938 214.457031 185.945312 216.882812 186.484375 219.222656 C 186.753906 220.390625 187.203125 221.46875 187.5625 222.457031 C 188.011719 223.535156 188.550781 224.523438 189.179688 225.511719 C 190.4375 227.398438 191.96875 229.199219 193.855469 230.726562 C 194.84375 231.445312 195.832031 232.253906 196.910156 232.882812 C 197.988281 233.511719 199.15625 234.140625 200.324219 234.679688 C 202.753906 235.757812 205.359375 236.65625 208.054688 237.378906 C 213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 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33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 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201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 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<p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" 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247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n				<p>การอดอาหาร...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n				<p>อยากลดน้ำห...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n				<p>ลดน้ำหนักใ...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n				<p>หลายคนอยาก...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 07:01:47','2025-06-12 07:01:47','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=335',0,'revision','',0),(337,2,'2025-06-12 07:05:31','2025-06-12 07:05:31','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 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235.675781 74.050781 234.585938 72.667969 C 212.609375 44.78125 179.667969 28.792969 144.207031 28.792969 C 80.789062 28.792969 29.195312 80.382812 29.195312 143.800781 C 29.195312 207.21875 80.789062 258.8125 144.207031 258.8125 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 77.832031 C 155.292969 77.832031 166.253906 80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 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140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 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234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 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126.378906 45.140625 C 125.328125 45.183594 124.28125 45.296875 123.246094 45.480469 C 122.210938 45.664062 121.191406 45.914062 120.1875 46.234375 C 113.023438 48.59375 107.949219 54.34375 106.003906 62.183594 C 104.484375 62.109375 102.976562 62.183594 101.472656 62.414062 C 99.972656 62.644531 98.507812 63.019531 97.082031 63.546875 C 95.65625 64.070312 94.296875 64.734375 93.003906 65.535156 C 91.710938 66.332031 90.511719 67.253906 89.40625 68.296875 C 88.25 69.367188 87.222656 70.550781 86.320312 71.84375 C 85.421875 73.136719 84.667969 74.507812 84.058594 75.960938 C 83.453125 77.417969 83.007812 78.917969 82.722656 80.46875 C 82.441406 82.019531 82.324219 83.582031 82.375 85.15625 C 80.1875 86.472656 78.199219 88.042969 76.410156 89.867188 C 74.425781 88.414062 72.25 87.355469 69.878906 86.699219 C 68.886719 86.441406 67.886719 86.253906 66.871094 86.132812 C 65.855469 86.007812 64.835938 85.957031 63.816406 85.96875 C 62.792969 85.984375 61.777344 86.066406 60.765625 86.214844 C 59.753906 86.363281 58.757812 86.578125 57.773438 86.863281 C 56.792969 87.144531 55.832031 87.492188 54.894531 87.902344 C 53.960938 88.3125 53.054688 88.78125 52.179688 89.3125 C 51.308594 89.84375 50.472656 90.433594 49.679688 91.074219 C 48.882812 91.714844 48.132812 92.410156 47.429688 93.152344 C 42.457031 98.503906 40.828125 105.738281 42.820312 113.28125 C 41.5 113.933594 40.257812 114.707031 39.09375 115.605469 C 37.929688 116.503906 36.867188 117.511719 35.902344 118.625 C 34.941406 119.738281 34.097656 120.9375 33.378906 122.21875 C 32.65625 123.5 32.070312 124.84375 31.617188 126.242188 C 31.140625 127.691406 30.820312 129.175781 30.65625 130.691406 C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 141.136719 32.730469 142.519531 33.507812 143.832031 C 32.566406 145.371094 31.804688 146.988281 31.210938 148.691406 C 30.621094 150.390625 30.21875 152.136719 30 153.921875 C 29.78125 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116.136719 239.769531 116.390625 240.019531 116.601562 C 240.269531 116.8125 240.550781 116.972656 240.863281 117.074219 C 241.457031 117.292969 242.039062 117.546875 242.609375 117.835938 C 243.175781 118.121094 243.726562 118.441406 244.257812 118.789062 C 244.789062 119.136719 245.296875 119.515625 245.789062 119.921875 C 246.277344 120.328125 246.742188 120.761719 247.179688 121.222656 C 247.621094 121.679688 248.035156 122.164062 248.421875 122.667969 C 248.804688 123.171875 249.160156 123.699219 249.488281 124.246094 C 249.816406 124.789062 250.109375 125.351562 250.371094 125.933594 C 250.636719 126.511719 250.867188 127.101562 251.0625 127.707031 C 251.257812 128.3125 251.417969 128.925781 251.546875 129.550781 C 251.675781 130.171875 251.765625 130.800781 251.820312 131.433594 C 251.878906 132.066406 251.898438 132.703125 251.882812 133.339844 C 251.867188 133.972656 251.816406 134.605469 251.730469 135.238281 C 251.644531 135.867188 251.519531 136.488281 251.363281 137.105469 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103.132812 164.515625 104.398438 165.273438 105.75 C 166.035156 107.105469 166.648438 108.523438 167.121094 110.003906 C 167.59375 111.484375 167.910156 112.996094 168.074219 114.539062 C 168.234375 116.085938 168.242188 117.628906 168.089844 119.175781 C 165.960938 120.3125 164.054688 121.742188 162.363281 123.460938 C 160.675781 125.183594 159.285156 127.121094 158.1875 129.269531 C 156.914062 131.882812 156.167969 134.640625 155.941406 137.539062 C 154.765625 138.089844 153.496094 138.582031 152.179688 139.082031 C 147.132812 141.003906 140.855469 143.394531 139.972656 151.078125 C 136.277344 169.207031 142.535156 194.542969 146.722656 205.933594 C 145.707031 206.90625 144.746094 207.789062 143.855469 208.605469 C 143.648438 208.539062 143.429688 208.453125 143.210938 208.375 C 134.253906 199.621094 122.011719 184.648438 117.863281 171.300781 C 117.835938 171.222656 117.808594 171.148438 117.777344 171.070312 C 116.101562 167.117188 118.078125 164.476562 121.714844 160.144531 Z M 163.464844 184.421875 C 159.902344 190.804688 155.621094 196.664062 150.621094 202 C 146.664062 190.332031 141.566406 168.019531 144.882812 151.960938 C 144.898438 151.882812 144.914062 151.804688 144.921875 151.722656 C 145.402344 147.214844 148.664062 145.753906 153.953125 143.738281 C 154.652344 143.472656 155.355469 143.203125 156.058594 142.921875 C 156.382812 145.050781 156.914062 147.125 157.660156 149.144531 C 158.402344 151.164062 159.34375 153.085938 160.480469 154.914062 C 161.617188 156.742188 162.921875 158.4375 164.40625 160 C 165.886719 161.5625 167.507812 162.960938 169.273438 164.191406 C 171.953125 168.792969 168.375 175.3125 165.484375 180.578125 C 164.726562 181.945312 164.015625 183.242188 163.464844 184.421875 Z M 160.511719 236.148438 C 158.214844 238.449219 153.5625 239.171875 144.449219 238.628906 C 144.34375 238.617188 144.234375 238.617188 144.128906 238.628906 C 135.679688 239.222656 130.628906 238.425781 128.238281 236.132812 C 125.890625 233.878906 125.5625 229.5625 125.664062 223.332031 C 130.082031 224.40625 134.5625 224.988281 139.109375 225.078125 C 140.496094 225.085938 141.875 224.988281 143.25 224.796875 C 144.816406 225.074219 146.398438 225.207031 147.988281 225.195312 C 153.113281 225.0625 158.152344 224.332031 163.109375 223.007812 C 163.351562 230.101562 162.546875 234.101562 160.511719 236.148438 Z M 160.511719 236.148438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 237.238281 147.824219 C 233.386719 150.660156 220.929688 153.519531 213.984375 152.90625 C 217.976562 144.894531 220.863281 136.507812 222.65625 127.742188 C 222.714844 127.417969 222.707031 127.09375 222.640625 126.773438 C 222.570312 126.453125 222.441406 126.15625 222.253906 125.886719 C 222.070312 125.613281 221.835938 125.390625 221.5625 125.210938 C 221.285156 125.03125 220.988281 124.910156 220.664062 124.847656 C 220.34375 124.789062 220.019531 124.789062 219.699219 124.855469 C 219.375 124.921875 219.078125 125.046875 218.804688 125.230469 C 218.535156 125.417969 218.304688 125.644531 218.125 125.917969 C 217.941406 126.191406 217.820312 126.488281 217.753906 126.8125 C 216.777344 131.757812 215.375 136.578125 213.546875 141.273438 C 210.476562 134.851562 208.296875 123.855469 209.179688 119.523438 C 209.25 119.199219 209.253906 118.871094 209.195312 118.546875 C 209.132812 118.21875 209.011719 117.914062 208.828125 117.636719 C 208.648438 117.359375 208.417969 117.125 208.144531 116.9375 C 207.867188 116.75 207.566406 116.625 207.242188 116.558594 C 206.914062 116.492188 206.589844 116.488281 206.261719 116.554688 C 205.933594 116.617188 205.632812 116.742188 205.355469 116.925781 C 205.078125 117.113281 204.847656 117.34375 204.664062 117.621094 C 204.480469 117.898438 204.355469 118.199219 204.292969 118.527344 C 203.015625 124.789062 206.390625 140.457031 211.152344 147.03125 C 200.996094 169.722656 182.085938 192.796875 162.945312 204.183594 C 162.664062 204.355469 162.425781 204.574219 162.230469 204.835938 C 162.035156 205.101562 161.898438 205.394531 161.816406 205.714844 C 161.738281 206.035156 161.722656 206.355469 161.769531 206.679688 C 161.816406 207.007812 161.925781 207.3125 162.09375 207.59375 C 162.261719 207.878906 162.480469 208.117188 162.742188 208.316406 C 163.003906 208.511719 163.296875 208.652344 163.617188 208.734375 C 163.933594 208.816406 164.257812 208.835938 164.582031 208.789062 C 164.910156 208.742188 165.214844 208.636719 165.496094 208.472656 C 183.328125 197.867188 200.539062 178.292969 211.582031 157.617188 C 213.035156 157.871094 214.5 157.992188 215.972656 157.980469 C 224.332031 157.980469 235.910156 155.007812 240.195312 151.847656 C 240.472656 151.65625 240.699219 151.417969 240.878906 151.132812 C 241.054688 150.847656 241.171875 150.542969 241.226562 150.210938 C 241.28125 149.878906 241.269531 149.546875 241.191406 149.222656 C 241.113281 148.894531 240.976562 148.59375 240.773438 148.324219 C 240.574219 148.054688 240.332031 147.832031 240.042969 147.660156 C 239.753906 147.488281 239.441406 147.378906 239.109375 147.332031 C 238.777344 147.285156 238.449219 147.308594 238.125 147.394531 C 237.796875 147.480469 237.503906 147.625 237.238281 147.832031 Z M 237.238281 147.824219 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 87.875 200.945312 C 87.546875 200.949219 87.230469 201.015625 86.925781 201.144531 C 86.621094 201.273438 86.355469 201.453125 86.121094 201.6875 C 85.886719 201.917969 85.707031 202.1875 85.578125 202.492188 C 85.449219 202.796875 85.386719 203.113281 85.382812 203.441406 C 85.382812 203.773438 85.445312 204.089844 85.570312 204.398438 C 85.699219 204.703125 85.878906 204.972656 86.113281 205.207031 C 86.347656 205.441406 86.617188 205.621094 86.921875 205.746094 C 87.226562 205.875 87.546875 205.9375 87.875 205.9375 C 88.207031 205.9375 88.527344 205.875 88.832031 205.746094 C 89.136719 205.621094 89.40625 205.441406 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768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />								</a>\n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 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206.199219 188.050781 Z M 206.199219 188.050781 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 90.496094 65.992188 L 122.917969 65.992188 L 122.917969 76.480469 C 122.917969 85.382812 126.414062 89.832031 128.957031 93.644531 C 129.910156 95.234375 130.867188 96.824219 131.820312 99.050781 L 81.597656 99.050781 C 82.550781 96.824219 83.503906 95.234375 84.457031 93.644531 C 87 89.832031 90.496094 85.382812 90.496094 76.480469 Z M 88.90625 47.875 L 124.191406 47.875 C 126.097656 47.875 127.367188 49.144531 127.367188 51.050781 L 127.367188 55.820312 C 127.367188 57.410156 126.414062 58.679688 125.144531 59 C 124.824219 59 124.507812 59 124.191406 59 L 88.90625 59 C 87 59 85.730469 57.726562 85.730469 55.820312 L 85.730469 51.050781 C 85.730469 49.460938 87.316406 47.875 88.90625 47.875 Z M 88.90625 41.199219 C 83.503906 41.199219 79.054688 45.648438 79.054688 51.050781 L 79.054688 55.820312 C 79.054688 59.316406 80.960938 62.496094 83.820312 64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>       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120.421875 171.417969 L 120.421875 158.050781 C 120.421875 155.300781 122.65625 153.066406 125.40625 153.066406 L 138.773438 153.066406 C 141.523438 153.066406 143.757812 155.300781 143.757812 158.050781 L 143.757812 171.417969 C 143.757812 174.167969 141.523438 176.402344 138.773438 176.402344 Z M 125.628906 171.195312 L 138.550781 171.195312 L 138.550781 158.273438 L 125.628906 158.273438 Z M 138.773438 158.273438 Z M 138.773438 158.273438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 174.628906 176.402344 L 161.261719 176.402344 C 158.511719 176.402344 156.277344 174.167969 156.277344 171.417969 L 156.277344 158.050781 C 156.277344 155.300781 158.511719 153.066406 161.261719 153.066406 L 174.628906 153.066406 C 177.378906 153.066406 179.613281 155.300781 179.613281 158.050781 L 179.613281 171.417969 C 179.613281 174.167969 177.378906 176.402344 174.628906 176.402344 Z M 161.484375 171.195312 L 174.40625 171.195312 L 174.40625 158.273438 L 161.484375 158.273438 Z M 174.628906 158.273438 Z M 174.628906 158.273438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 67.066406 207.738281 L 53.695312 207.738281 C 50.945312 207.738281 48.710938 205.503906 48.710938 202.753906 L 48.710938 189.386719 C 48.710938 186.636719 50.945312 184.402344 53.695312 184.402344 L 67.0625 184.402344 C 69.8125 184.402344 72.046875 186.636719 72.046875 189.386719 L 72.046875 202.753906 C 72.050781 205.503906 69.8125 207.738281 67.066406 207.738281 Z M 53.917969 202.53125 L 66.839844 202.53125 L 66.839844 189.609375 L 53.917969 189.609375 Z M 67.066406 189.609375 Z M 67.066406 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 102.917969 207.738281 L 89.550781 207.738281 C 86.800781 207.738281 84.566406 205.503906 84.566406 202.753906 L 84.566406 189.386719 C 84.566406 186.636719 86.800781 184.402344 89.550781 184.402344 L 102.917969 184.402344 C 105.667969 184.402344 107.902344 186.636719 107.902344 189.386719 L 107.902344 202.753906 C 107.902344 205.503906 105.667969 207.738281 102.917969 207.738281 Z M 89.773438 202.53125 L 102.695312 202.53125 L 102.695312 189.609375 L 89.773438 189.609375 Z M 102.917969 189.609375 Z M 102.917969 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 138.773438 207.738281 L 125.40625 207.738281 C 122.65625 207.738281 120.421875 205.503906 120.421875 202.753906 L 120.421875 189.386719 C 120.421875 186.636719 122.65625 184.402344 125.40625 184.402344 L 138.773438 184.402344 C 141.523438 184.402344 143.757812 186.636719 143.757812 189.386719 L 143.757812 202.753906 C 143.757812 205.503906 141.523438 207.738281 138.773438 207.738281 Z M 125.628906 202.53125 L 138.550781 202.53125 L 138.550781 189.609375 L 125.628906 189.609375 Z M 138.773438 189.609375 Z M 138.773438 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 174.628906 207.738281 L 161.261719 207.738281 C 158.511719 207.738281 156.277344 205.503906 156.277344 202.753906 L 156.277344 189.386719 C 156.277344 186.636719 158.511719 184.402344 161.261719 184.402344 L 174.628906 184.402344 C 177.378906 184.402344 179.613281 186.636719 179.613281 189.386719 L 179.613281 202.753906 C 179.613281 205.503906 177.378906 207.738281 174.628906 207.738281 Z M 161.484375 202.53125 L 174.40625 202.53125 L 174.40625 189.609375 L 161.484375 189.609375 Z M 174.628906 189.609375 Z M 174.628906 189.609375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#77d7ddcf8d)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 221.167969 224.222656 C 200.3125 224.222656 183.339844 207.25 183.339844 186.390625 C 183.339844 165.535156 200.3125 148.5625 221.167969 148.5625 C 242.027344 148.5625 259 165.535156 259 186.390625 C 259 207.25 242.027344 224.222656 221.167969 224.222656 Z M 221.167969 153.769531 C 203.179688 153.769531 188.546875 168.402344 188.546875 186.390625 C 188.546875 204.378906 203.179688 219.015625 221.167969 219.015625 C 239.15625 219.015625 253.789062 204.378906 253.789062 186.390625 C 253.789062 168.402344 239.15625 153.769531 221.167969 153.769531 Z M 221.167969 153.769531 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.640625 194.425781 L 197.695312 194.425781 C 196.257812 194.425781 195.09375 193.261719 195.09375 191.824219 C 195.09375 177.925781 206.398438 166.617188 220.296875 166.617188 L 222.039062 166.617188 C 235.9375 166.617188 247.242188 177.925781 247.242188 191.824219 C 247.242188 193.261719 246.078125 194.425781 244.640625 194.425781 Z M 200.472656 189.21875 L 241.871094 189.21875 C 240.589844 179.417969 232.183594 171.824219 222.039062 171.824219 L 220.296875 171.824219 C 210.152344 171.824219 201.746094 179.417969 200.472656 189.21875 Z M 200.472656 189.21875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n				<p>การอดอาหาร...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n				<p>อยากลดน้ำห...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n				<p>ลดน้ำหนักใ...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n				<p>หลายคนอยาก...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 07:05:31','2025-06-12 07:05:31','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=337',0,'revision','',0),(338,2,'2025-06-12 07:05:35','2025-06-12 07:05:35','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 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179.582031 C 192.867188 180.121094 192.597656 180.660156 192.238281 181.199219 C 191.699219 182.371094 191.066406 183.449219 190.527344 184.707031 L 190.167969 185.605469 C 190.078125 185.875 189.898438 186.234375 189.808594 186.503906 L 189.179688 188.390625 C 188.910156 189.019531 188.820312 189.648438 188.550781 190.277344 L 188.011719 192.167969 L 187.5625 194.144531 C 187.382812 194.773438 187.203125 195.402344 187.113281 196.121094 C 187.023438 196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 L 185.945312 203.132812 C 185.945312 203.492188 185.855469 203.761719 185.855469 204.121094 C 185.585938 206.816406 185.40625 209.421875 185.496094 211.941406 C 185.585938 214.457031 185.945312 216.882812 186.484375 219.222656 C 186.753906 220.390625 187.203125 221.46875 187.5625 222.457031 C 188.011719 223.535156 188.550781 224.523438 189.179688 225.511719 C 190.4375 227.398438 191.96875 229.199219 193.855469 230.726562 C 194.84375 231.445312 195.832031 232.253906 196.910156 232.882812 C 197.988281 233.511719 199.15625 234.140625 200.324219 234.679688 C 202.753906 235.757812 205.359375 236.65625 208.054688 237.378906 C 213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 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41.5 113.933594 40.257812 114.707031 39.09375 115.605469 C 37.929688 116.503906 36.867188 117.511719 35.902344 118.625 C 34.941406 119.738281 34.097656 120.9375 33.378906 122.21875 C 32.65625 123.5 32.070312 124.84375 31.617188 126.242188 C 31.140625 127.691406 30.820312 129.175781 30.65625 130.691406 C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 141.136719 32.730469 142.519531 33.507812 143.832031 C 32.566406 145.371094 31.804688 146.988281 31.210938 148.691406 C 30.621094 150.390625 30.21875 152.136719 30 153.921875 C 29.78125 155.710938 29.757812 157.5 29.921875 159.292969 C 30.089844 161.085938 30.441406 162.84375 30.984375 164.558594 C 31.675781 166.5625 32.566406 168.46875 33.664062 170.277344 C 34.761719 172.089844 36.039062 173.761719 37.496094 175.300781 C 38.953125 176.835938 40.554688 178.203125 42.304688 179.394531 C 44.050781 180.589844 45.90625 181.582031 47.871094 182.378906 C 51.230469 183.527344 54.683594 184.007812 58.230469 183.820312 C 63.355469 183.855469 66.621094 184.035156 68.921875 187.210938 C 71.636719 191.386719 74.792969 195.195312 78.390625 198.644531 C 78.628906 198.871094 78.902344 199.046875 79.207031 199.171875 C 79.515625 199.292969 79.835938 199.347656 80.167969 199.34375 C 80.496094 199.339844 80.816406 199.269531 81.117188 199.136719 C 81.421875 199.007812 81.6875 198.820312 81.917969 198.585938 C 81.988281 198.507812 82.050781 198.425781 82.109375 198.339844 C 82.292969 198.097656 82.429688 197.832031 82.515625 197.542969 C 82.597656 197.25 82.628906 196.953125 82.609375 196.652344 C 82.585938 196.347656 82.507812 196.058594 82.378906 195.785156 C 82.25 195.511719 82.078125 195.265625 81.859375 195.054688 C 78.527344 191.863281 75.601562 188.332031 73.085938 184.457031 C 73.066406 184.425781 73.042969 184.390625 73.019531 184.355469 C 69.117188 178.898438 63.351562 178.867188 58.265625 178.828125 C 55.355469 179.011719 52.519531 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201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n				<p>การอดอาหาร...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n				<p>อยากลดน้ำห...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n				<p>ลดน้ำหนักใ...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n				<p>หลายคนอยาก...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 07:05:35','2025-06-12 07:05:35','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=338',0,'revision','',0),(339,2,'2025-06-12 07:05:35','2025-06-12 07:05:35','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 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201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 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220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 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234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 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162.425781 204.574219 162.230469 204.835938 C 162.035156 205.101562 161.898438 205.394531 161.816406 205.714844 C 161.738281 206.035156 161.722656 206.355469 161.769531 206.679688 C 161.816406 207.007812 161.925781 207.3125 162.09375 207.59375 C 162.261719 207.878906 162.480469 208.117188 162.742188 208.316406 C 163.003906 208.511719 163.296875 208.652344 163.617188 208.734375 C 163.933594 208.816406 164.257812 208.835938 164.582031 208.789062 C 164.910156 208.742188 165.214844 208.636719 165.496094 208.472656 C 183.328125 197.867188 200.539062 178.292969 211.582031 157.617188 C 213.035156 157.871094 214.5 157.992188 215.972656 157.980469 C 224.332031 157.980469 235.910156 155.007812 240.195312 151.847656 C 240.472656 151.65625 240.699219 151.417969 240.878906 151.132812 C 241.054688 150.847656 241.171875 150.542969 241.226562 150.210938 C 241.28125 149.878906 241.269531 149.546875 241.191406 149.222656 C 241.113281 148.894531 240.976562 148.59375 240.773438 148.324219 C 240.574219 148.054688 240.332031 147.832031 240.042969 147.660156 C 239.753906 147.488281 239.441406 147.378906 239.109375 147.332031 C 238.777344 147.285156 238.449219 147.308594 238.125 147.394531 C 237.796875 147.480469 237.503906 147.625 237.238281 147.832031 Z M 237.238281 147.824219 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 87.875 200.945312 C 87.546875 200.949219 87.230469 201.015625 86.925781 201.144531 C 86.621094 201.273438 86.355469 201.453125 86.121094 201.6875 C 85.886719 201.917969 85.707031 202.1875 85.578125 202.492188 C 85.449219 202.796875 85.386719 203.113281 85.382812 203.441406 C 85.382812 203.773438 85.445312 204.089844 85.570312 204.398438 C 85.699219 204.703125 85.878906 204.972656 86.113281 205.207031 C 86.347656 205.441406 86.617188 205.621094 86.921875 205.746094 C 87.226562 205.875 87.546875 205.9375 87.875 205.9375 C 88.207031 205.9375 88.527344 205.875 88.832031 205.746094 C 89.136719 205.621094 89.40625 205.441406 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768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />								</a>\n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 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135.316406 212.207031 C 139.765625 209.664062 144.214844 207.441406 148.984375 206.167969 C 150.890625 205.535156 151.84375 203.945312 151.207031 202.039062 C 150.574219 200.449219 148.984375 199.175781 147.078125 199.8125 C 141.671875 201.402344 136.90625 203.945312 132.136719 206.488281 C 122.285156 212.207031 115.289062 217.292969 103.847656 218.25 C 96.535156 218.882812 88.589844 218.566406 81.277344 216.660156 C 73.648438 214.75 67.292969 211.253906 62.84375 207.441406 C 58.710938 203.625 56.484375 199.496094 56.804688 195.042969 C 57.121094 187.097656 63.476562 180.105469 73.648438 174.699219 C 83.820312 169.296875 97.488281 165.800781 110.523438 164.527344 C 128.640625 162.941406 149.300781 167.070312 163.289062 174.066406 C 164.878906 175.019531 166.785156 174.382812 167.738281 172.476562 C 168.691406 170.886719 167.738281 168.980469 166.148438 168.027344 C 154.070312 162.304688 135.953125 158.171875 118.46875 158.171875 Z M 118.46875 158.171875 \"></path><path style=\" 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206.199219 188.050781 Z M 206.199219 188.050781 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 90.496094 65.992188 L 122.917969 65.992188 L 122.917969 76.480469 C 122.917969 85.382812 126.414062 89.832031 128.957031 93.644531 C 129.910156 95.234375 130.867188 96.824219 131.820312 99.050781 L 81.597656 99.050781 C 82.550781 96.824219 83.503906 95.234375 84.457031 93.644531 C 87 89.832031 90.496094 85.382812 90.496094 76.480469 Z M 88.90625 47.875 L 124.191406 47.875 C 126.097656 47.875 127.367188 49.144531 127.367188 51.050781 L 127.367188 55.820312 C 127.367188 57.410156 126.414062 58.679688 125.144531 59 C 124.824219 59 124.507812 59 124.191406 59 L 88.90625 59 C 87 59 85.730469 57.726562 85.730469 55.820312 L 85.730469 51.050781 C 85.730469 49.460938 87.316406 47.875 88.90625 47.875 Z M 88.90625 41.199219 C 83.503906 41.199219 79.054688 45.648438 79.054688 51.050781 L 79.054688 55.820312 C 79.054688 59.316406 80.960938 62.496094 83.820312 64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>       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120.421875 171.417969 L 120.421875 158.050781 C 120.421875 155.300781 122.65625 153.066406 125.40625 153.066406 L 138.773438 153.066406 C 141.523438 153.066406 143.757812 155.300781 143.757812 158.050781 L 143.757812 171.417969 C 143.757812 174.167969 141.523438 176.402344 138.773438 176.402344 Z M 125.628906 171.195312 L 138.550781 171.195312 L 138.550781 158.273438 L 125.628906 158.273438 Z M 138.773438 158.273438 Z M 138.773438 158.273438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 174.628906 176.402344 L 161.261719 176.402344 C 158.511719 176.402344 156.277344 174.167969 156.277344 171.417969 L 156.277344 158.050781 C 156.277344 155.300781 158.511719 153.066406 161.261719 153.066406 L 174.628906 153.066406 C 177.378906 153.066406 179.613281 155.300781 179.613281 158.050781 L 179.613281 171.417969 C 179.613281 174.167969 177.378906 176.402344 174.628906 176.402344 Z M 161.484375 171.195312 L 174.40625 171.195312 L 174.40625 158.273438 L 161.484375 158.273438 Z M 174.628906 158.273438 Z M 174.628906 158.273438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 67.066406 207.738281 L 53.695312 207.738281 C 50.945312 207.738281 48.710938 205.503906 48.710938 202.753906 L 48.710938 189.386719 C 48.710938 186.636719 50.945312 184.402344 53.695312 184.402344 L 67.0625 184.402344 C 69.8125 184.402344 72.046875 186.636719 72.046875 189.386719 L 72.046875 202.753906 C 72.050781 205.503906 69.8125 207.738281 67.066406 207.738281 Z M 53.917969 202.53125 L 66.839844 202.53125 L 66.839844 189.609375 L 53.917969 189.609375 Z M 67.066406 189.609375 Z M 67.066406 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 102.917969 207.738281 L 89.550781 207.738281 C 86.800781 207.738281 84.566406 205.503906 84.566406 202.753906 L 84.566406 189.386719 C 84.566406 186.636719 86.800781 184.402344 89.550781 184.402344 L 102.917969 184.402344 C 105.667969 184.402344 107.902344 186.636719 107.902344 189.386719 L 107.902344 202.753906 C 107.902344 205.503906 105.667969 207.738281 102.917969 207.738281 Z M 89.773438 202.53125 L 102.695312 202.53125 L 102.695312 189.609375 L 89.773438 189.609375 Z M 102.917969 189.609375 Z M 102.917969 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 138.773438 207.738281 L 125.40625 207.738281 C 122.65625 207.738281 120.421875 205.503906 120.421875 202.753906 L 120.421875 189.386719 C 120.421875 186.636719 122.65625 184.402344 125.40625 184.402344 L 138.773438 184.402344 C 141.523438 184.402344 143.757812 186.636719 143.757812 189.386719 L 143.757812 202.753906 C 143.757812 205.503906 141.523438 207.738281 138.773438 207.738281 Z M 125.628906 202.53125 L 138.550781 202.53125 L 138.550781 189.609375 L 125.628906 189.609375 Z M 138.773438 189.609375 Z M 138.773438 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 174.628906 207.738281 L 161.261719 207.738281 C 158.511719 207.738281 156.277344 205.503906 156.277344 202.753906 L 156.277344 189.386719 C 156.277344 186.636719 158.511719 184.402344 161.261719 184.402344 L 174.628906 184.402344 C 177.378906 184.402344 179.613281 186.636719 179.613281 189.386719 L 179.613281 202.753906 C 179.613281 205.503906 177.378906 207.738281 174.628906 207.738281 Z M 161.484375 202.53125 L 174.40625 202.53125 L 174.40625 189.609375 L 161.484375 189.609375 Z M 174.628906 189.609375 Z M 174.628906 189.609375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#77d7ddcf8d)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 221.167969 224.222656 C 200.3125 224.222656 183.339844 207.25 183.339844 186.390625 C 183.339844 165.535156 200.3125 148.5625 221.167969 148.5625 C 242.027344 148.5625 259 165.535156 259 186.390625 C 259 207.25 242.027344 224.222656 221.167969 224.222656 Z M 221.167969 153.769531 C 203.179688 153.769531 188.546875 168.402344 188.546875 186.390625 C 188.546875 204.378906 203.179688 219.015625 221.167969 219.015625 C 239.15625 219.015625 253.789062 204.378906 253.789062 186.390625 C 253.789062 168.402344 239.15625 153.769531 221.167969 153.769531 Z M 221.167969 153.769531 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.640625 194.425781 L 197.695312 194.425781 C 196.257812 194.425781 195.09375 193.261719 195.09375 191.824219 C 195.09375 177.925781 206.398438 166.617188 220.296875 166.617188 L 222.039062 166.617188 C 235.9375 166.617188 247.242188 177.925781 247.242188 191.824219 C 247.242188 193.261719 246.078125 194.425781 244.640625 194.425781 Z M 200.472656 189.21875 L 241.871094 189.21875 C 240.589844 179.417969 232.183594 171.824219 222.039062 171.824219 L 220.296875 171.824219 C 210.152344 171.824219 201.746094 179.417969 200.472656 189.21875 Z M 200.472656 189.21875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n				<p>การอดอาหาร...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n				<p>อยากลดน้ำห...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n				<p>ลดน้ำหนักใ...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n				<p>หลายคนอยาก...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 07:05:35','2025-06-12 07:05:35','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=339',0,'revision','',0),(340,2,'2025-06-12 07:08:00','2025-06-12 07:08:00','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 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179.582031 C 192.867188 180.121094 192.597656 180.660156 192.238281 181.199219 C 191.699219 182.371094 191.066406 183.449219 190.527344 184.707031 L 190.167969 185.605469 C 190.078125 185.875 189.898438 186.234375 189.808594 186.503906 L 189.179688 188.390625 C 188.910156 189.019531 188.820312 189.648438 188.550781 190.277344 L 188.011719 192.167969 L 187.5625 194.144531 C 187.382812 194.773438 187.203125 195.402344 187.113281 196.121094 C 187.023438 196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 L 185.945312 203.132812 C 185.945312 203.492188 185.855469 203.761719 185.855469 204.121094 C 185.585938 206.816406 185.40625 209.421875 185.496094 211.941406 C 185.585938 214.457031 185.945312 216.882812 186.484375 219.222656 C 186.753906 220.390625 187.203125 221.46875 187.5625 222.457031 C 188.011719 223.535156 188.550781 224.523438 189.179688 225.511719 C 190.4375 227.398438 191.96875 229.199219 193.855469 230.726562 C 194.84375 231.445312 195.832031 232.253906 196.910156 232.882812 C 197.988281 233.511719 199.15625 234.140625 200.324219 234.679688 C 202.753906 235.757812 205.359375 236.65625 208.054688 237.378906 C 213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 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68.144531 149.882812 65.96875 C 149.785156 63.792969 149.398438 61.671875 148.714844 59.605469 C 150.757812 58.507812 152.933594 57.839844 155.238281 57.597656 C 157.542969 57.355469 159.808594 57.558594 162.035156 58.210938 C 167.910156 60.054688 171.867188 65.203125 173.179688 72.714844 C 173.234375 73.039062 173.351562 73.339844 173.527344 73.617188 C 173.703125 73.898438 173.925781 74.132812 174.195312 74.320312 C 174.464844 74.511719 174.757812 74.644531 175.078125 74.71875 C 175.398438 74.792969 175.722656 74.800781 176.046875 74.746094 C 177.199219 74.574219 178.359375 74.527344 179.523438 74.609375 C 180.6875 74.691406 181.828125 74.894531 182.945312 75.226562 C 184.0625 75.554688 185.132812 76 186.152344 76.566406 C 187.175781 77.128906 188.121094 77.796875 189 78.566406 C 189.929688 79.335938 190.769531 80.199219 191.515625 81.152344 C 192.265625 82.101562 192.902344 83.125 193.429688 84.214844 C 193.957031 85.300781 194.359375 86.433594 194.644531 87.613281 C 194.929688 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41.5 113.933594 40.257812 114.707031 39.09375 115.605469 C 37.929688 116.503906 36.867188 117.511719 35.902344 118.625 C 34.941406 119.738281 34.097656 120.9375 33.378906 122.21875 C 32.65625 123.5 32.070312 124.84375 31.617188 126.242188 C 31.140625 127.691406 30.820312 129.175781 30.65625 130.691406 C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 141.136719 32.730469 142.519531 33.507812 143.832031 C 32.566406 145.371094 31.804688 146.988281 31.210938 148.691406 C 30.621094 150.390625 30.21875 152.136719 30 153.921875 C 29.78125 155.710938 29.757812 157.5 29.921875 159.292969 C 30.089844 161.085938 30.441406 162.84375 30.984375 164.558594 C 31.675781 166.5625 32.566406 168.46875 33.664062 170.277344 C 34.761719 172.089844 36.039062 173.761719 37.496094 175.300781 C 38.953125 176.835938 40.554688 178.203125 42.304688 179.394531 C 44.050781 180.589844 45.90625 181.582031 47.871094 182.378906 C 51.230469 183.527344 54.683594 184.007812 58.230469 183.820312 C 63.355469 183.855469 66.621094 184.035156 68.921875 187.210938 C 71.636719 191.386719 74.792969 195.195312 78.390625 198.644531 C 78.628906 198.871094 78.902344 199.046875 79.207031 199.171875 C 79.515625 199.292969 79.835938 199.347656 80.167969 199.34375 C 80.496094 199.339844 80.816406 199.269531 81.117188 199.136719 C 81.421875 199.007812 81.6875 198.820312 81.917969 198.585938 C 81.988281 198.507812 82.050781 198.425781 82.109375 198.339844 C 82.292969 198.097656 82.429688 197.832031 82.515625 197.542969 C 82.597656 197.25 82.628906 196.953125 82.609375 196.652344 C 82.585938 196.347656 82.507812 196.058594 82.378906 195.785156 C 82.25 195.511719 82.078125 195.265625 81.859375 195.054688 C 78.527344 191.863281 75.601562 188.332031 73.085938 184.457031 C 73.066406 184.425781 73.042969 184.390625 73.019531 184.355469 C 69.117188 178.898438 63.351562 178.867188 58.265625 178.828125 C 55.355469 179.011719 52.519531 178.652344 49.746094 177.757812 C 48.121094 177.101562 46.582031 176.28125 45.132812 175.292969 C 43.683594 174.308594 42.355469 173.183594 41.148438 171.914062 C 39.941406 170.644531 38.878906 169.261719 37.96875 167.765625 C 37.054688 166.265625 36.3125 164.691406 35.738281 163.035156 C 33.859375 157.15625 34.832031 150.964844 38.550781 145.128906 C 38.820312 144.703125 38.953125 144.238281 38.941406 143.734375 C 38.929688 143.230469 38.78125 142.773438 38.492188 142.359375 C 37.757812 141.3125 37.15625 140.191406 36.6875 139 C 36.214844 137.8125 35.886719 136.582031 35.703125 135.316406 C 35.519531 134.050781 35.484375 132.78125 35.597656 131.503906 C 35.710938 130.230469 35.96875 128.984375 36.371094 127.773438 C 36.761719 126.542969 37.289062 125.375 37.953125 124.265625 C 38.613281 123.160156 39.390625 122.140625 40.285156 121.210938 C 41.183594 120.285156 42.171875 119.46875 43.253906 118.769531 C 44.335938 118.070312 45.488281 117.5 46.699219 117.0625 C 47.015625 116.953125 47.296875 116.789062 47.542969 116.566406 C 47.792969 116.34375 47.988281 116.085938 48.132812 115.785156 C 48.273438 115.484375 48.355469 115.167969 48.371094 114.835938 C 48.390625 114.503906 48.34375 114.179688 48.230469 113.867188 C 45.859375 107.238281 46.871094 101.082031 51.089844 96.542969 C 52.1875 95.382812 53.417969 94.386719 54.78125 93.554688 C 56.144531 92.722656 57.59375 92.085938 59.128906 91.644531 C 60.664062 91.199219 62.230469 90.964844 63.828125 90.941406 C 65.425781 90.917969 66.996094 91.105469 68.542969 91.5 C 74.5625 93.171875 78.738281 98.203125 80.308594 105.671875 C 80.351562 105.859375 80.410156 106.042969 80.492188 106.214844 C 80.574219 106.390625 80.675781 106.554688 80.796875 106.707031 C 80.914062 106.855469 81.050781 106.992188 81.203125 107.113281 C 81.351562 107.234375 81.515625 107.335938 81.691406 107.417969 C 81.867188 107.5 82.046875 107.558594 82.238281 107.597656 C 82.425781 107.640625 82.617188 107.65625 82.808594 107.652344 C 83.003906 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<p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 59.347656 233.503906 C 64.75 238.273438 72.0625 242.089844 80.324219 243.996094 C 88.273438 246.21875 96.855469 246.539062 105.117188 245.902344 C 118.152344 244.632812 126.414062 238.589844 135.953125 233.1875 C 140.402344 230.644531 144.535156 228.421875 149.300781 227.148438 C 150.890625 226.511719 152.164062 224.921875 151.527344 223.015625 C 150.890625 221.109375 149.300781 220.15625 147.394531 220.792969 C 141.992188 222.378906 137.222656 224.921875 132.453125 227.464844 C 122.601562 233.1875 115.609375 238.273438 104.164062 239.226562 C 96.855469 239.863281 88.90625 239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 135.316406 212.207031 C 139.765625 209.664062 144.214844 207.441406 148.984375 206.167969 C 150.890625 205.535156 151.84375 203.945312 151.207031 202.039062 C 150.574219 200.449219 148.984375 199.175781 147.078125 199.8125 C 141.671875 201.402344 136.90625 203.945312 132.136719 206.488281 C 122.285156 212.207031 115.289062 217.292969 103.847656 218.25 C 96.535156 218.882812 88.589844 218.566406 81.277344 216.660156 C 73.648438 214.75 67.292969 211.253906 62.84375 207.441406 C 58.710938 203.625 56.484375 199.496094 56.804688 195.042969 C 57.121094 187.097656 63.476562 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190.277344 229.402344 192.5 230.355469 193.773438 C 231.3125 195.363281 233.535156 195.679688 234.808594 194.726562 C 243.390625 189.003906 251.019531 181.695312 255.785156 172.476562 C 258.011719 168.34375 258.964844 164.210938 258.328125 160.398438 C 257.691406 156.265625 255.46875 152.769531 251.972656 149.273438 C 240.527344 135.921875 218.914062 122.890625 192.214844 117.484375 C 181.722656 105.40625 166.785156 94.28125 156.613281 91.421875 C 156.292969 91.101562 155.660156 91.101562 155.339844 91.101562 Z M 155.339844 91.101562 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 178.226562 181.058594 C 181.722656 181.058594 186.492188 184.238281 189.988281 189.640625 C 193.800781 195.042969 196.34375 202.992188 196.34375 210.621094 C 196.34375 222.378906 188.082031 230.644531 178.226562 230.644531 C 168.375 230.644531 160.109375 222.378906 160.109375 210.621094 C 160.109375 202.992188 162.652344 195.363281 166.464844 189.640625 C 170.28125 184.238281 174.730469 181.058594 178.226562 181.058594 Z M 178.226562 174.382812 C 171.234375 174.382812 165.195312 179.46875 161.0625 186.144531 C 156.613281 192.820312 153.75 201.402344 153.75 210.621094 C 153.75 225.558594 164.878906 237.003906 178.546875 237.003906 C 192.214844 237.003906 203.339844 225.242188 203.339844 210.621094 C 203.339844 201.402344 200.476562 192.820312 196.027344 186.144531 C 191.257812 179.46875 185.21875 174.382812 178.226562 174.382812 Z M 178.226562 174.382812 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 206.199219 188.050781 C 204.292969 187.734375 202.703125 189.003906 202.386719 190.910156 C 202.066406 192.820312 203.339844 194.410156 205.246094 194.726562 C 211.921875 195.679688 218.597656 198.222656 223.046875 201.71875 C 227.496094 205.214844 230.039062 209.347656 230.039062 212.527344 C 230.039062 216.023438 226.859375 220.792969 221.457031 224.289062 C 216.054688 228.101562 208.105469 230.644531 200.476562 230.644531 C 198.570312 230.644531 197.300781 232.234375 197.300781 233.824219 C 197.300781 235.730469 198.886719 237.003906 200.476562 237.003906 C 209.695312 237.003906 218.277344 234.140625 224.953125 229.691406 C 231.628906 225.242188 236.394531 219.203125 236.394531 212.527344 C 236.394531 206.488281 232.265625 200.765625 226.859375 196.632812 C 221.457031 192.183594 214.144531 189.003906 206.199219 188.050781 Z M 206.199219 188.050781 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 90.496094 65.992188 L 122.917969 65.992188 L 122.917969 76.480469 C 122.917969 85.382812 126.414062 89.832031 128.957031 93.644531 C 129.910156 95.234375 130.867188 96.824219 131.820312 99.050781 L 81.597656 99.050781 C 82.550781 96.824219 83.503906 95.234375 84.457031 93.644531 C 87 89.832031 90.496094 85.382812 90.496094 76.480469 Z M 88.90625 47.875 L 124.191406 47.875 C 126.097656 47.875 127.367188 49.144531 127.367188 51.050781 L 127.367188 55.820312 C 127.367188 57.410156 126.414062 58.679688 125.144531 59 C 124.824219 59 124.507812 59 124.191406 59 L 88.90625 59 C 87 59 85.730469 57.726562 85.730469 55.820312 L 85.730469 51.050781 C 85.730469 49.460938 87.316406 47.875 88.90625 47.875 Z M 88.90625 41.199219 C 83.503906 41.199219 79.054688 45.648438 79.054688 51.050781 L 79.054688 55.820312 C 79.054688 59.316406 80.960938 62.496094 83.820312 64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"eb1e0a5693\"><path d=\"M 28.832031 80 L 236 80 L 236 220 L 28.832031 220 Z M 28.832031 80 \"></path></clipPath><clipPath id=\"41cc57cbdd\"><path d=\"M 28.832031 112 L 236 112 L 236 118 L 28.832031 118 Z M 28.832031 112 \"></path></clipPath><clipPath id=\"d4063ebbea\"><path d=\"M 59 63.488281 L 85 63.488281 L 85 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n				<p>การอดอาหาร...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n				<p>อยากลดน้ำห...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n				<p>ลดน้ำหนักใ...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n				<p>หลายคนอยาก...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 07:08:00','2025-06-12 07:08:00','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=340',0,'revision','',0),(341,2,'2025-06-12 07:08:01','2025-06-12 07:08:01','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 258.8125 C 151.695312 258.8125 159.1875 258.089844 166.472656 256.65625 C 168.199219 256.320312 169.328125 254.644531 168.988281 252.914062 C 168.648438 251.1875 166.972656 250.066406 165.246094 250.402344 C 158.363281 251.75 151.285156 252.433594 144.207031 252.433594 C 84.308594 252.433594 35.574219 203.703125 35.574219 143.800781 C 35.574219 83.902344 84.308594 35.167969 144.207031 35.167969 C 177.703125 35.167969 208.816406 50.273438 229.578125 76.613281 C 230.667969 78 232.671875 78.234375 234.054688 77.144531 C 235.4375 76.054688 235.675781 74.050781 234.585938 72.667969 C 212.609375 44.78125 179.667969 28.792969 144.207031 28.792969 C 80.789062 28.792969 29.195312 80.382812 29.195312 143.800781 C 29.195312 207.21875 80.789062 258.8125 144.207031 258.8125 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 77.832031 C 155.292969 77.832031 166.253906 80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 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C 88.421875 66.242188 87.34375 65.34375 86.175781 64.535156 C 83.839844 62.828125 81.503906 61.207031 78.984375 59.949219 C 76.46875 58.511719 73.863281 57.433594 71.253906 56.445312 C 68.558594 55.546875 65.773438 54.828125 62.984375 54.46875 C 57.414062 53.660156 51.660156 54.199219 46.179688 55.726562 C 43.480469 56.535156 40.785156 57.523438 38.269531 58.871094 C 35.753906 60.128906 33.324219 61.65625 31.078125 63.457031 Z M 30.628906 62.917969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.101562 69.476562 C 188.640625 67.859375 189.449219 66.421875 190.257812 64.984375 C 191.15625 63.546875 192.148438 62.285156 193.136719 61.027344 C 195.292969 58.511719 197.808594 56.265625 200.503906 54.378906 C 201.855469 53.386719 203.382812 52.578125 204.910156 51.859375 C 205.628906 51.5 206.4375 51.140625 207.246094 50.78125 C 207.605469 50.601562 208.054688 50.421875 208.414062 50.332031 L 209.671875 49.882812 C 210.125 49.703125 210.484375 49.613281 210.933594 49.523438 L 212.191406 49.253906 C 213 49.074219 213.898438 48.804688 214.796875 48.714844 C 216.503906 48.445312 218.300781 48.265625 220.101562 48.175781 C 227.289062 48.085938 234.390625 50.332031 240.054688 54.199219 C 240.773438 54.648438 241.402344 55.1875 242.121094 55.726562 C 242.75 56.265625 243.378906 56.804688 244.007812 57.433594 C 244.636719 58.0625 245.265625 58.511719 245.804688 59.230469 C 246.34375 59.859375 246.886719 60.488281 247.425781 61.117188 C 247.964844 61.746094 248.414062 62.464844 248.863281 63.097656 C 249.3125 63.816406 249.761719 64.445312 250.210938 65.164062 C 251.019531 66.601562 251.738281 68.128906 252.277344 69.65625 L 251.738281 70.195312 C 250.660156 69.207031 249.582031 68.21875 248.414062 67.230469 L 246.703125 65.882812 C 246.164062 65.433594 245.535156 64.984375 244.90625 64.535156 C 243.648438 63.726562 242.480469 62.828125 241.222656 62.105469 C 240.59375 61.746094 239.964844 61.296875 239.335938 60.9375 L 237.355469 59.949219 C 232.054688 57.34375 226.210938 55.90625 220.28125 56.085938 C 217.3125 56.175781 214.4375 56.535156 211.5625 57.253906 C 208.683594 57.972656 205.898438 59.050781 203.203125 60.308594 C 200.503906 61.566406 197.988281 63.097656 195.472656 64.714844 C 193.046875 66.421875 190.617188 68.21875 188.550781 70.285156 Z M 188.101562 69.476562 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 49.59375 169.335938 C 50.671875 170.503906 51.75 171.761719 52.828125 172.839844 C 53.910156 174.011719 54.988281 175.179688 56.066406 176.257812 C 58.3125 178.503906 60.46875 180.660156 62.804688 182.730469 C 67.390625 186.953125 72.0625 190.816406 76.917969 194.414062 C 86.625 201.605469 97.050781 207.265625 108.105469 211.042969 C 119.164062 214.90625 130.847656 216.792969 142.890625 216.882812 C 144.417969 216.882812 145.949219 216.882812 147.386719 216.882812 C 148.105469 216.882812 148.914062 216.792969 149.632812 216.792969 C 150.351562 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59.570312 158.011719 59.75 158.191406 C 60.019531 158.371094 60.199219 158.550781 60.46875 158.730469 C 60.917969 159.089844 61.367188 159.449219 61.816406 159.898438 L 61.726562 160.617188 C 59.839844 160.4375 57.953125 160.257812 56.066406 160.4375 L 55.347656 160.4375 C 55.078125 160.4375 54.898438 160.527344 54.628906 160.527344 C 54.179688 160.617188 53.726562 160.617188 53.277344 160.707031 L 51.929688 161.066406 L 51.210938 161.246094 L 50.582031 161.515625 C 48.875 162.144531 47.167969 162.953125 45.640625 164.035156 C 44.109375 165.113281 42.671875 166.28125 41.414062 167.71875 C 38.808594 170.414062 36.832031 173.652344 35.121094 177.066406 C 34.3125 178.773438 33.503906 180.480469 32.875 182.277344 C 32.246094 184.078125 31.617188 185.875 31.167969 187.761719 Z M 30.449219 187.582031 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 225.582031 160.167969 C 224.054688 160.347656 222.617188 160.617188 221.179688 160.976562 C 219.742188 161.335938 218.300781 161.695312 216.953125 162.054688 C 214.167969 162.863281 211.5625 163.945312 209.042969 165.203125 C 204.101562 167.71875 199.875 170.953125 196.550781 174.910156 C 195.742188 175.898438 194.933594 176.886719 194.304688 177.964844 C 194.125 178.234375 193.945312 178.503906 193.765625 178.773438 C 193.585938 179.042969 193.40625 179.3125 193.226562 179.582031 C 192.867188 180.121094 192.597656 180.660156 192.238281 181.199219 C 191.699219 182.371094 191.066406 183.449219 190.527344 184.707031 L 190.167969 185.605469 C 190.078125 185.875 189.898438 186.234375 189.808594 186.503906 L 189.179688 188.390625 C 188.910156 189.019531 188.820312 189.648438 188.550781 190.277344 L 188.011719 192.167969 L 187.5625 194.144531 C 187.382812 194.773438 187.203125 195.402344 187.113281 196.121094 C 187.023438 196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 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234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 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148.054688 240.332031 147.832031 240.042969 147.660156 C 239.753906 147.488281 239.441406 147.378906 239.109375 147.332031 C 238.777344 147.285156 238.449219 147.308594 238.125 147.394531 C 237.796875 147.480469 237.503906 147.625 237.238281 147.832031 Z M 237.238281 147.824219 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 87.875 200.945312 C 87.546875 200.949219 87.230469 201.015625 86.925781 201.144531 C 86.621094 201.273438 86.355469 201.453125 86.121094 201.6875 C 85.886719 201.917969 85.707031 202.1875 85.578125 202.492188 C 85.449219 202.796875 85.386719 203.113281 85.382812 203.441406 C 85.382812 203.773438 85.445312 204.089844 85.570312 204.398438 C 85.699219 204.703125 85.878906 204.972656 86.113281 205.207031 C 86.347656 205.441406 86.617188 205.621094 86.921875 205.746094 C 87.226562 205.875 87.546875 205.9375 87.875 205.9375 C 88.207031 205.9375 88.527344 205.875 88.832031 205.746094 C 89.136719 205.621094 89.40625 205.441406 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768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />								</a>\n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 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140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 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191.257812 179.46875 185.21875 174.382812 178.226562 174.382812 Z M 178.226562 174.382812 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 206.199219 188.050781 C 204.292969 187.734375 202.703125 189.003906 202.386719 190.910156 C 202.066406 192.820312 203.339844 194.410156 205.246094 194.726562 C 211.921875 195.679688 218.597656 198.222656 223.046875 201.71875 C 227.496094 205.214844 230.039062 209.347656 230.039062 212.527344 C 230.039062 216.023438 226.859375 220.792969 221.457031 224.289062 C 216.054688 228.101562 208.105469 230.644531 200.476562 230.644531 C 198.570312 230.644531 197.300781 232.234375 197.300781 233.824219 C 197.300781 235.730469 198.886719 237.003906 200.476562 237.003906 C 209.695312 237.003906 218.277344 234.140625 224.953125 229.691406 C 231.628906 225.242188 236.394531 219.203125 236.394531 212.527344 C 236.394531 206.488281 232.265625 200.765625 226.859375 196.632812 C 221.457031 192.183594 214.144531 189.003906 206.199219 188.050781 Z M 206.199219 188.050781 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 90.496094 65.992188 L 122.917969 65.992188 L 122.917969 76.480469 C 122.917969 85.382812 126.414062 89.832031 128.957031 93.644531 C 129.910156 95.234375 130.867188 96.824219 131.820312 99.050781 L 81.597656 99.050781 C 82.550781 96.824219 83.503906 95.234375 84.457031 93.644531 C 87 89.832031 90.496094 85.382812 90.496094 76.480469 Z M 88.90625 47.875 L 124.191406 47.875 C 126.097656 47.875 127.367188 49.144531 127.367188 51.050781 L 127.367188 55.820312 C 127.367188 57.410156 126.414062 58.679688 125.144531 59 C 124.824219 59 124.507812 59 124.191406 59 L 88.90625 59 C 87 59 85.730469 57.726562 85.730469 55.820312 L 85.730469 51.050781 C 85.730469 49.460938 87.316406 47.875 88.90625 47.875 Z M 88.90625 41.199219 C 83.503906 41.199219 79.054688 45.648438 79.054688 51.050781 L 79.054688 55.820312 C 79.054688 59.316406 80.960938 62.496094 83.820312 64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>       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L 161.484375 158.273438 Z M 174.628906 158.273438 Z M 174.628906 158.273438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 67.066406 207.738281 L 53.695312 207.738281 C 50.945312 207.738281 48.710938 205.503906 48.710938 202.753906 L 48.710938 189.386719 C 48.710938 186.636719 50.945312 184.402344 53.695312 184.402344 L 67.0625 184.402344 C 69.8125 184.402344 72.046875 186.636719 72.046875 189.386719 L 72.046875 202.753906 C 72.050781 205.503906 69.8125 207.738281 67.066406 207.738281 Z M 53.917969 202.53125 L 66.839844 202.53125 L 66.839844 189.609375 L 53.917969 189.609375 Z M 67.066406 189.609375 Z M 67.066406 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 102.917969 207.738281 L 89.550781 207.738281 C 86.800781 207.738281 84.566406 205.503906 84.566406 202.753906 L 84.566406 189.386719 C 84.566406 186.636719 86.800781 184.402344 89.550781 184.402344 L 102.917969 184.402344 C 105.667969 184.402344 107.902344 186.636719 107.902344 189.386719 L 107.902344 202.753906 C 107.902344 205.503906 105.667969 207.738281 102.917969 207.738281 Z M 89.773438 202.53125 L 102.695312 202.53125 L 102.695312 189.609375 L 89.773438 189.609375 Z M 102.917969 189.609375 Z M 102.917969 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 138.773438 207.738281 L 125.40625 207.738281 C 122.65625 207.738281 120.421875 205.503906 120.421875 202.753906 L 120.421875 189.386719 C 120.421875 186.636719 122.65625 184.402344 125.40625 184.402344 L 138.773438 184.402344 C 141.523438 184.402344 143.757812 186.636719 143.757812 189.386719 L 143.757812 202.753906 C 143.757812 205.503906 141.523438 207.738281 138.773438 207.738281 Z M 125.628906 202.53125 L 138.550781 202.53125 L 138.550781 189.609375 L 125.628906 189.609375 Z M 138.773438 189.609375 Z M 138.773438 189.609375 \"></path><path style=\" 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224.222656 Z M 221.167969 153.769531 C 203.179688 153.769531 188.546875 168.402344 188.546875 186.390625 C 188.546875 204.378906 203.179688 219.015625 221.167969 219.015625 C 239.15625 219.015625 253.789062 204.378906 253.789062 186.390625 C 253.789062 168.402344 239.15625 153.769531 221.167969 153.769531 Z M 221.167969 153.769531 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.640625 194.425781 L 197.695312 194.425781 C 196.257812 194.425781 195.09375 193.261719 195.09375 191.824219 C 195.09375 177.925781 206.398438 166.617188 220.296875 166.617188 L 222.039062 166.617188 C 235.9375 166.617188 247.242188 177.925781 247.242188 191.824219 C 247.242188 193.261719 246.078125 194.425781 244.640625 194.425781 Z M 200.472656 189.21875 L 241.871094 189.21875 C 240.589844 179.417969 232.183594 171.824219 222.039062 171.824219 L 220.296875 171.824219 C 210.152344 171.824219 201.746094 179.417969 200.472656 189.21875 Z M 200.472656 189.21875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n				<p>การอดอาหาร...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n				<p>อยากลดน้ำห...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n				<p>ลดน้ำหนักใ...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n				<p>หลายคนอยาก...<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a></p>\n						<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" aria-label=\"coach-s\"><img alt=\'\' src=\'https://secure.gravatar.com/avatar/d37b684f3fb3a690fb45f3e18d9cb98c551838b38cbe8bb22c91345685406dbe?s=96&#038;d=mm&#038;r=g\' class=\'avatar avatar-96 photo\' height=\'96\' width=\'96\' /></a>\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time></article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 07:08:01','2025-06-12 07:08:01','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=341',0,'revision','',0);
INSERT INTO `urA8ce_posts` VALUES (342,2,'2025-06-12 07:08:01','2025-06-12 07:08:01','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 258.8125 C 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       <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 69.007812 47.90625 L 70.175781 48.265625 C 70.535156 48.355469 70.984375 48.535156 71.34375 48.625 C 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192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 135.460938 C 256.820312 134.714844 256.867188 133.96875 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181.472656 106.128906 180.378906 107.171875 179.398438 108.332031 C 178.417969 109.492188 177.570312 110.742188 176.859375 112.082031 C 176.144531 113.425781 175.585938 114.828125 175.175781 116.289062 C 174.585938 116.449219 173.90625 116.65625 173.179688 116.90625 C 173.179688 113.777344 172.671875 110.734375 171.648438 107.773438 C 170.621094 104.816406 169.140625 102.109375 167.203125 99.652344 C 167.570312 98.085938 167.761719 96.5 167.785156 94.890625 C 167.808594 93.285156 167.660156 91.691406 167.34375 90.117188 C 167.023438 88.542969 166.539062 87.019531 165.894531 85.546875 C 165.246094 84.074219 164.449219 82.6875 163.503906 81.386719 C 162.675781 80.207031 161.738281 79.121094 160.691406 78.125 C 159.644531 77.132812 158.511719 76.25 157.292969 75.476562 C 156.074219 74.707031 154.789062 74.066406 153.441406 73.550781 C 152.09375 73.035156 150.707031 72.65625 149.285156 72.414062 C 149.78125 70.292969 149.980469 68.144531 149.882812 65.96875 C 149.785156 63.792969 149.398438 61.671875 148.714844 59.605469 C 150.757812 58.507812 152.933594 57.839844 155.238281 57.597656 C 157.542969 57.355469 159.808594 57.558594 162.035156 58.210938 C 167.910156 60.054688 171.867188 65.203125 173.179688 72.714844 C 173.234375 73.039062 173.351562 73.339844 173.527344 73.617188 C 173.703125 73.898438 173.925781 74.132812 174.195312 74.320312 C 174.464844 74.511719 174.757812 74.644531 175.078125 74.71875 C 175.398438 74.792969 175.722656 74.800781 176.046875 74.746094 C 177.199219 74.574219 178.359375 74.527344 179.523438 74.609375 C 180.6875 74.691406 181.828125 74.894531 182.945312 75.226562 C 184.0625 75.554688 185.132812 76 186.152344 76.566406 C 187.175781 77.128906 188.121094 77.796875 189 78.566406 C 189.929688 79.335938 190.769531 80.199219 191.515625 81.152344 C 192.265625 82.101562 192.902344 83.125 193.429688 84.214844 C 193.957031 85.300781 194.359375 86.433594 194.644531 87.613281 C 194.929688 88.789062 195.082031 89.980469 195.109375 91.191406 C 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52.492188 154.867188 52.636719 C 153.410156 52.78125 151.980469 53.0625 150.578125 53.484375 C 149.175781 53.90625 147.828125 54.457031 146.53125 55.136719 C 145.699219 53.847656 144.734375 52.660156 143.640625 51.582031 C 142.875 50.859375 142.0625 50.191406 141.210938 49.578125 C 140.355469 48.960938 139.460938 48.40625 138.535156 47.910156 C 137.605469 47.414062 136.648438 46.984375 135.660156 46.613281 C 134.675781 46.246094 133.667969 45.945312 132.640625 45.710938 C 131.617188 45.476562 130.578125 45.3125 129.53125 45.214844 C 128.480469 45.121094 127.429688 45.09375 126.378906 45.140625 C 125.328125 45.183594 124.28125 45.296875 123.246094 45.480469 C 122.210938 45.664062 121.191406 45.914062 120.1875 46.234375 C 113.023438 48.59375 107.949219 54.34375 106.003906 62.183594 C 104.484375 62.109375 102.976562 62.183594 101.472656 62.414062 C 99.972656 62.644531 98.507812 63.019531 97.082031 63.546875 C 95.65625 64.070312 94.296875 64.734375 93.003906 65.535156 C 91.710938 66.332031 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177.101562 46.582031 176.28125 45.132812 175.292969 C 43.683594 174.308594 42.355469 173.183594 41.148438 171.914062 C 39.941406 170.644531 38.878906 169.261719 37.96875 167.765625 C 37.054688 166.265625 36.3125 164.691406 35.738281 163.035156 C 33.859375 157.15625 34.832031 150.964844 38.550781 145.128906 C 38.820312 144.703125 38.953125 144.238281 38.941406 143.734375 C 38.929688 143.230469 38.78125 142.773438 38.492188 142.359375 C 37.757812 141.3125 37.15625 140.191406 36.6875 139 C 36.214844 137.8125 35.886719 136.582031 35.703125 135.316406 C 35.519531 134.050781 35.484375 132.78125 35.597656 131.503906 C 35.710938 130.230469 35.96875 128.984375 36.371094 127.773438 C 36.761719 126.542969 37.289062 125.375 37.953125 124.265625 C 38.613281 123.160156 39.390625 122.140625 40.285156 121.210938 C 41.183594 120.285156 42.171875 119.46875 43.253906 118.769531 C 44.335938 118.070312 45.488281 117.5 46.699219 117.0625 C 47.015625 116.953125 47.296875 116.789062 47.542969 116.566406 C 47.792969 116.34375 47.988281 116.085938 48.132812 115.785156 C 48.273438 115.484375 48.355469 115.167969 48.371094 114.835938 C 48.390625 114.503906 48.34375 114.179688 48.230469 113.867188 C 45.859375 107.238281 46.871094 101.082031 51.089844 96.542969 C 52.1875 95.382812 53.417969 94.386719 54.78125 93.554688 C 56.144531 92.722656 57.59375 92.085938 59.128906 91.644531 C 60.664062 91.199219 62.230469 90.964844 63.828125 90.941406 C 65.425781 90.917969 66.996094 91.105469 68.542969 91.5 C 74.5625 93.171875 78.738281 98.203125 80.308594 105.671875 C 80.351562 105.859375 80.410156 106.042969 80.492188 106.214844 C 80.574219 106.390625 80.675781 106.554688 80.796875 106.707031 C 80.914062 106.855469 81.050781 106.992188 81.203125 107.113281 C 81.351562 107.234375 81.515625 107.335938 81.691406 107.417969 C 81.867188 107.5 82.046875 107.558594 82.238281 107.597656 C 82.425781 107.640625 82.617188 107.65625 82.808594 107.652344 C 83.003906 107.648438 83.191406 107.621094 83.378906 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207.917969 93.746094 208.222656 93.699219 208.550781 C 93.652344 208.878906 93.671875 209.203125 93.753906 209.523438 C 93.835938 209.84375 93.976562 210.136719 94.175781 210.402344 C 94.375 210.664062 94.617188 210.882812 94.902344 211.050781 C 103.039062 215.796875 111.640625 219.46875 120.699219 222.0625 C 120.519531 229.15625 120.621094 235.734375 124.789062 239.734375 C 127.691406 242.519531 132.125 243.804688 139.179688 243.804688 C 140.757812 243.804688 142.464844 243.742188 144.316406 243.613281 C 153.535156 244.152344 160.054688 243.667969 164.046875 239.667969 C 167.8125 235.894531 168.445312 229.730469 168.058594 221.648438 C 178.679688 218.492188 189.09375 213.828125 194.40625 210.222656 C 202.796875 205.621094 207.980469 199.546875 212.558594 194.1875 C 215.976562 190.183594 218.953125 186.695312 222.695312 184.386719 C 235.902344 185.214844 248.109375 180.003906 253.953125 170.992188 C 258.914062 163.34375 258.898438 153.785156 253.953125 143.945312 Z M 222.292969 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121.222656 C 247.621094 121.679688 248.035156 122.164062 248.421875 122.667969 C 248.804688 123.171875 249.160156 123.699219 249.488281 124.246094 C 249.816406 124.789062 250.109375 125.351562 250.371094 125.933594 C 250.636719 126.511719 250.867188 127.101562 251.0625 127.707031 C 251.257812 128.3125 251.417969 128.925781 251.546875 129.550781 C 251.675781 130.171875 251.765625 130.800781 251.820312 131.433594 C 251.878906 132.066406 251.898438 132.703125 251.882812 133.339844 C 251.867188 133.972656 251.816406 134.605469 251.730469 135.238281 C 251.644531 135.867188 251.519531 136.488281 251.363281 137.105469 C 251.207031 137.722656 251.015625 138.328125 250.789062 138.921875 C 250.566406 139.515625 250.308594 140.097656 250.015625 140.664062 C 249.726562 141.226562 249.402344 141.777344 249.050781 142.304688 C 248.765625 142.695312 248.605469 143.132812 248.574219 143.613281 C 248.542969 144.097656 248.640625 144.550781 248.875 144.976562 C 253.664062 153.730469 253.972656 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81.359375 135.597656 81.496094 C 135.292969 81.632812 135.027344 81.824219 134.800781 82.070312 C 134.574219 82.316406 134.402344 82.59375 134.285156 82.910156 C 133.050781 86.128906 127.03125 92.460938 122.0625 95.828125 C 122.882812 91.941406 123.984375 88.136719 125.371094 84.414062 C 125.492188 84.105469 125.546875 83.785156 125.542969 83.453125 C 125.535156 83.121094 125.464844 82.804688 125.332031 82.503906 C 125.199219 82.199219 125.015625 81.933594 124.777344 81.703125 C 124.539062 81.472656 124.265625 81.300781 123.957031 81.179688 C 123.648438 81.058594 123.328125 81 122.996094 81.007812 C 122.664062 81.015625 122.347656 81.082031 122.046875 81.214844 C 121.742188 81.347656 121.476562 81.535156 121.246094 81.773438 C 121.015625 82.011719 120.84375 82.285156 120.722656 82.59375 C 118.195312 89.683594 116.441406 96.960938 115.453125 104.425781 C 110.285156 101.546875 102.890625 93.945312 101.519531 90.3125 C 101.40625 90 101.238281 89.71875 101.011719 89.472656 C 100.785156 89.226562 100.519531 89.035156 100.214844 88.894531 C 99.914062 88.753906 99.59375 88.679688 99.261719 88.667969 C 98.925781 88.65625 98.601562 88.707031 98.289062 88.824219 C 97.976562 88.941406 97.699219 89.117188 97.457031 89.347656 C 97.214844 89.574219 97.027344 89.84375 96.890625 90.148438 C 96.753906 90.453125 96.683594 90.773438 96.675781 91.109375 C 96.671875 91.441406 96.726562 91.765625 96.851562 92.074219 C 98.9375 97.613281 108.605469 106.964844 114.796875 109.652344 C 114.523438 112.261719 114.332031 114.855469 114.238281 117.371094 C 113.617188 117.058594 113.003906 116.746094 112.367188 116.488281 C 111.941406 114.988281 111.363281 113.554688 110.628906 112.179688 C 109.894531 110.804688 109.023438 109.523438 108.015625 108.335938 C 107.007812 107.148438 105.882812 106.082031 104.648438 105.136719 C 103.410156 104.1875 102.085938 103.382812 100.675781 102.722656 C 99.421875 102.109375 98.121094 101.625 96.769531 101.269531 C 95.421875 100.910156 94.050781 100.691406 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110.121094 66.222656 C 110.296875 65.941406 110.410156 65.636719 110.460938 65.308594 C 111.628906 58.070312 115.640625 52.984375 121.753906 50.972656 C 123.332031 50.46875 124.953125 50.179688 126.609375 50.109375 C 128.265625 50.039062 129.902344 50.1875 131.523438 50.550781 C 133.140625 50.917969 134.679688 51.492188 136.144531 52.273438 C 137.609375 53.050781 138.945312 54.011719 140.152344 55.148438 C 144.785156 59.6875 146.0625 66.34375 143.75 73.902344 C 143.695312 74.085938 143.660156 74.277344 143.648438 74.46875 C 143.632812 74.660156 143.644531 74.851562 143.675781 75.042969 C 143.707031 75.234375 143.761719 75.417969 143.835938 75.597656 C 143.910156 75.773438 144.003906 75.941406 144.117188 76.097656 C 144.230469 76.253906 144.359375 76.394531 144.507812 76.523438 C 144.652344 76.648438 144.8125 76.753906 144.984375 76.84375 C 145.152344 76.933594 145.332031 77.003906 145.519531 77.050781 C 145.707031 77.097656 145.898438 77.125 146.089844 77.128906 C 147.40625 77.15625 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<p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" 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239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 135.316406 212.207031 C 139.765625 209.664062 144.214844 207.441406 148.984375 206.167969 C 150.890625 205.535156 151.84375 203.945312 151.207031 202.039062 C 150.574219 200.449219 148.984375 199.175781 147.078125 199.8125 C 141.671875 201.402344 136.90625 203.945312 132.136719 206.488281 C 122.285156 212.207031 115.289062 217.292969 103.847656 218.25 C 96.535156 218.882812 88.589844 218.566406 81.277344 216.660156 C 73.648438 214.75 67.292969 211.253906 62.84375 207.441406 C 58.710938 203.625 56.484375 199.496094 56.804688 195.042969 C 57.121094 187.097656 63.476562 180.105469 73.648438 174.699219 C 83.820312 169.296875 97.488281 165.800781 110.523438 164.527344 C 128.640625 162.941406 149.300781 167.070312 163.289062 174.066406 C 164.878906 175.019531 166.785156 174.382812 167.738281 172.476562 C 168.691406 170.886719 167.738281 168.980469 166.148438 168.027344 C 154.070312 162.304688 135.953125 158.171875 118.46875 158.171875 Z M 118.46875 158.171875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 91.449219 188.050781 C 94.628906 188.050781 97.488281 189.003906 99.078125 189.957031 C 100.984375 190.910156 101.304688 192.183594 101.304688 193.136719 C 101.304688 194.089844 100.667969 195.042969 99.078125 196.316406 C 97.171875 197.269531 94.628906 198.222656 91.449219 198.222656 C 88.273438 198.222656 85.410156 197.269531 83.820312 196.316406 C 81.914062 195.363281 81.597656 194.089844 81.597656 193.136719 C 81.597656 192.183594 82.230469 191.230469 83.820312 189.957031 C 85.410156 189.003906 88.273438 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145.140625 C 221.140625 145.140625 216.6875 149.589844 216.6875 154.992188 C 216.6875 160.398438 221.140625 164.847656 226.542969 164.847656 C 231.945312 164.847656 236.394531 160.398438 236.394531 154.992188 C 236.078125 149.589844 231.945312 145.140625 226.542969 145.140625 Z M 226.542969 145.140625 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 206.199219 130.835938 C 204.609375 129.882812 202.703125 130.199219 201.75 131.789062 C 192.53125 146.410156 190.304688 165.484375 197.300781 182.328125 C 197.933594 183.917969 199.84375 184.871094 201.75 184.238281 C 203.339844 183.601562 204.292969 181.695312 203.65625 180.105469 C 197.617188 165.164062 199.523438 148.316406 207.789062 135.605469 C 208.105469 133.695312 207.789062 131.789062 206.199219 130.835938 Z M 206.199219 130.835938 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 159.472656 100.957031 C 165.832031 103.816406 173.777344 108.902344 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184.238281 174.730469 181.058594 178.226562 181.058594 Z M 178.226562 174.382812 C 171.234375 174.382812 165.195312 179.46875 161.0625 186.144531 C 156.613281 192.820312 153.75 201.402344 153.75 210.621094 C 153.75 225.558594 164.878906 237.003906 178.546875 237.003906 C 192.214844 237.003906 203.339844 225.242188 203.339844 210.621094 C 203.339844 201.402344 200.476562 192.820312 196.027344 186.144531 C 191.257812 179.46875 185.21875 174.382812 178.226562 174.382812 Z M 178.226562 174.382812 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 206.199219 188.050781 C 204.292969 187.734375 202.703125 189.003906 202.386719 190.910156 C 202.066406 192.820312 203.339844 194.410156 205.246094 194.726562 C 211.921875 195.679688 218.597656 198.222656 223.046875 201.71875 C 227.496094 205.214844 230.039062 209.347656 230.039062 212.527344 C 230.039062 216.023438 226.859375 220.792969 221.457031 224.289062 C 216.054688 228.101562 208.105469 230.644531 200.476562 230.644531 C 198.570312 230.644531 197.300781 232.234375 197.300781 233.824219 C 197.300781 235.730469 198.886719 237.003906 200.476562 237.003906 C 209.695312 237.003906 218.277344 234.140625 224.953125 229.691406 C 231.628906 225.242188 236.394531 219.203125 236.394531 212.527344 C 236.394531 206.488281 232.265625 200.765625 226.859375 196.632812 C 221.457031 192.183594 214.144531 189.003906 206.199219 188.050781 Z M 206.199219 188.050781 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 90.496094 65.992188 L 122.917969 65.992188 L 122.917969 76.480469 C 122.917969 85.382812 126.414062 89.832031 128.957031 93.644531 C 129.910156 95.234375 130.867188 96.824219 131.820312 99.050781 L 81.597656 99.050781 C 82.550781 96.824219 83.503906 95.234375 84.457031 93.644531 C 87 89.832031 90.496094 85.382812 90.496094 76.480469 Z M 88.90625 47.875 L 124.191406 47.875 C 126.097656 47.875 127.367188 49.144531 127.367188 51.050781 L 127.367188 55.820312 C 127.367188 57.410156 126.414062 58.679688 125.144531 59 C 124.824219 59 124.507812 59 124.191406 59 L 88.90625 59 C 87 59 85.730469 57.726562 85.730469 55.820312 L 85.730469 51.050781 C 85.730469 49.460938 87.316406 47.875 88.90625 47.875 Z M 88.90625 41.199219 C 83.503906 41.199219 79.054688 45.648438 79.054688 51.050781 L 79.054688 55.820312 C 79.054688 59.316406 80.960938 62.496094 83.820312 64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"eb1e0a5693\"><path d=\"M 28.832031 80 L 236 80 L 236 220 L 28.832031 220 Z M 28.832031 80 \"></path></clipPath><clipPath id=\"41cc57cbdd\"><path d=\"M 28.832031 112 L 236 112 L 236 118 L 28.832031 118 Z M 28.832031 112 \"></path></clipPath><clipPath id=\"d4063ebbea\"><path d=\"M 59 63.488281 L 85 63.488281 L 85 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 07:08:01','2025-06-12 07:08:01','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=342',0,'revision','',0),(343,2,'2025-06-12 07:11:17','2025-06-12 07:11:17','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 258.8125 C 151.695312 258.8125 159.1875 258.089844 166.472656 256.65625 C 168.199219 256.320312 169.328125 254.644531 168.988281 252.914062 C 168.648438 251.1875 166.972656 250.066406 165.246094 250.402344 C 158.363281 251.75 151.285156 252.433594 144.207031 252.433594 C 84.308594 252.433594 35.574219 203.703125 35.574219 143.800781 C 35.574219 83.902344 84.308594 35.167969 144.207031 35.167969 C 177.703125 35.167969 208.816406 50.273438 229.578125 76.613281 C 230.667969 78 232.671875 78.234375 234.054688 77.144531 C 235.4375 76.054688 235.675781 74.050781 234.585938 72.667969 C 212.609375 44.78125 179.667969 28.792969 144.207031 28.792969 C 80.789062 28.792969 29.195312 80.382812 29.195312 143.800781 C 29.195312 207.21875 80.789062 258.8125 144.207031 258.8125 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 77.832031 C 155.292969 77.832031 166.253906 80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" 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78.085938 51.769531 C 78.804688 52.21875 79.433594 52.578125 80.152344 53.027344 C 80.78125 53.476562 81.410156 54.019531 82.042969 54.46875 C 84.558594 56.445312 86.804688 58.691406 88.691406 61.207031 C 89.589844 62.464844 90.488281 63.816406 91.300781 65.074219 C 92.109375 66.421875 92.738281 67.859375 93.367188 69.386719 L 92.828125 69.925781 L 89.589844 67.140625 C 88.421875 66.242188 87.34375 65.34375 86.175781 64.535156 C 83.839844 62.828125 81.503906 61.207031 78.984375 59.949219 C 76.46875 58.511719 73.863281 57.433594 71.253906 56.445312 C 68.558594 55.546875 65.773438 54.828125 62.984375 54.46875 C 57.414062 53.660156 51.660156 54.199219 46.179688 55.726562 C 43.480469 56.535156 40.785156 57.523438 38.269531 58.871094 C 35.753906 60.128906 33.324219 61.65625 31.078125 63.457031 Z M 30.628906 62.917969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.101562 69.476562 C 188.640625 67.859375 189.449219 66.421875 190.257812 64.984375 C 191.15625 63.546875 192.148438 62.285156 193.136719 61.027344 C 195.292969 58.511719 197.808594 56.265625 200.503906 54.378906 C 201.855469 53.386719 203.382812 52.578125 204.910156 51.859375 C 205.628906 51.5 206.4375 51.140625 207.246094 50.78125 C 207.605469 50.601562 208.054688 50.421875 208.414062 50.332031 L 209.671875 49.882812 C 210.125 49.703125 210.484375 49.613281 210.933594 49.523438 L 212.191406 49.253906 C 213 49.074219 213.898438 48.804688 214.796875 48.714844 C 216.503906 48.445312 218.300781 48.265625 220.101562 48.175781 C 227.289062 48.085938 234.390625 50.332031 240.054688 54.199219 C 240.773438 54.648438 241.402344 55.1875 242.121094 55.726562 C 242.75 56.265625 243.378906 56.804688 244.007812 57.433594 C 244.636719 58.0625 245.265625 58.511719 245.804688 59.230469 C 246.34375 59.859375 246.886719 60.488281 247.425781 61.117188 C 247.964844 61.746094 248.414062 62.464844 248.863281 63.097656 C 249.3125 63.816406 249.761719 64.445312 250.210938 65.164062 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180.660156 62.804688 182.730469 C 67.390625 186.953125 72.0625 190.816406 76.917969 194.414062 C 86.625 201.605469 97.050781 207.265625 108.105469 211.042969 C 119.164062 214.90625 130.847656 216.792969 142.890625 216.882812 C 144.417969 216.882812 145.949219 216.882812 147.386719 216.882812 C 148.105469 216.882812 148.914062 216.792969 149.632812 216.792969 C 150.351562 216.792969 151.160156 216.792969 151.878906 216.703125 C 153.40625 216.613281 154.9375 216.523438 156.464844 216.433594 L 158.800781 216.253906 C 159.609375 216.164062 160.328125 216.074219 161.136719 215.984375 C 161.945312 215.894531 162.664062 215.894531 163.472656 215.714844 C 164.285156 215.625 165.003906 215.535156 165.8125 215.445312 L 166.980469 215.355469 L 168.148438 215.175781 C 168.957031 215.085938 169.675781 214.996094 170.484375 214.90625 C 173.632812 214.457031 176.777344 214.007812 179.921875 213.558594 L 180.191406 214.277344 C 174.261719 216.613281 168.238281 218.5 162.035156 220.03125 C 155.835938 221.46875 149.542969 222.546875 143.25 222.90625 C 136.871094 223.355469 130.488281 223.175781 124.195312 222.457031 C 117.902344 221.648438 111.613281 220.300781 105.589844 218.230469 C 93.546875 214.097656 82.402344 207.355469 72.875 198.996094 C 63.347656 190.636719 55.078125 180.75 48.964844 169.515625 Z M 49.59375 169.335938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#d71dbac92c)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.449219 187.582031 C 29.910156 186.503906 29.640625 185.335938 29.371094 184.257812 C 29.101562 183.179688 29.011719 182.007812 28.921875 180.929688 C 28.832031 178.683594 29.011719 176.527344 29.460938 174.371094 C 29.910156 172.210938 30.71875 170.144531 31.707031 168.078125 C 32.785156 166.101562 34.042969 164.125 35.753906 162.414062 C 37.371094 160.707031 39.347656 159.179688 41.503906 157.921875 C 43.660156 156.753906 46.179688 155.945312 48.605469 155.675781 C 49.863281 155.496094 51.121094 155.496094 52.289062 155.585938 C 52.917969 155.675781 53.457031 155.765625 54.089844 155.855469 C 54.359375 155.945312 54.71875 155.945312 54.988281 156.035156 C 55.257812 156.125 55.527344 156.214844 55.886719 156.304688 C 56.425781 156.484375 56.964844 156.664062 57.503906 156.933594 C 58.042969 157.203125 58.582031 157.472656 59.03125 157.742188 C 59.300781 157.921875 59.570312 158.011719 59.75 158.191406 C 60.019531 158.371094 60.199219 158.550781 60.46875 158.730469 C 60.917969 159.089844 61.367188 159.449219 61.816406 159.898438 L 61.726562 160.617188 C 59.839844 160.4375 57.953125 160.257812 56.066406 160.4375 L 55.347656 160.4375 C 55.078125 160.4375 54.898438 160.527344 54.628906 160.527344 C 54.179688 160.617188 53.726562 160.617188 53.277344 160.707031 L 51.929688 161.066406 L 51.210938 161.246094 L 50.582031 161.515625 C 48.875 162.144531 47.167969 162.953125 45.640625 164.035156 C 44.109375 165.113281 42.671875 166.28125 41.414062 167.71875 C 38.808594 170.414062 36.832031 173.652344 35.121094 177.066406 C 34.3125 178.773438 33.503906 180.480469 32.875 182.277344 C 32.246094 184.078125 31.617188 185.875 31.167969 187.761719 Z M 30.449219 187.582031 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 225.582031 160.167969 C 224.054688 160.347656 222.617188 160.617188 221.179688 160.976562 C 219.742188 161.335938 218.300781 161.695312 216.953125 162.054688 C 214.167969 162.863281 211.5625 163.945312 209.042969 165.203125 C 204.101562 167.71875 199.875 170.953125 196.550781 174.910156 C 195.742188 175.898438 194.933594 176.886719 194.304688 177.964844 C 194.125 178.234375 193.945312 178.503906 193.765625 178.773438 C 193.585938 179.042969 193.40625 179.3125 193.226562 179.582031 C 192.867188 180.121094 192.597656 180.660156 192.238281 181.199219 C 191.699219 182.371094 191.066406 183.449219 190.527344 184.707031 L 190.167969 185.605469 C 190.078125 185.875 189.898438 186.234375 189.808594 186.503906 L 189.179688 188.390625 C 188.910156 189.019531 188.820312 189.648438 188.550781 190.277344 L 188.011719 192.167969 L 187.5625 194.144531 C 187.382812 194.773438 187.203125 195.402344 187.113281 196.121094 C 187.023438 196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 L 185.945312 203.132812 C 185.945312 203.492188 185.855469 203.761719 185.855469 204.121094 C 185.585938 206.816406 185.40625 209.421875 185.496094 211.941406 C 185.585938 214.457031 185.945312 216.882812 186.484375 219.222656 C 186.753906 220.390625 187.203125 221.46875 187.5625 222.457031 C 188.011719 223.535156 188.550781 224.523438 189.179688 225.511719 C 190.4375 227.398438 191.96875 229.199219 193.855469 230.726562 C 194.84375 231.445312 195.832031 232.253906 196.910156 232.882812 C 197.988281 233.511719 199.15625 234.140625 200.324219 234.679688 C 202.753906 235.757812 205.359375 236.65625 208.054688 237.378906 C 213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 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131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 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215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 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57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 135.316406 212.207031 C 139.765625 209.664062 144.214844 207.441406 148.984375 206.167969 C 150.890625 205.535156 151.84375 203.945312 151.207031 202.039062 C 150.574219 200.449219 148.984375 199.175781 147.078125 199.8125 C 141.671875 201.402344 136.90625 203.945312 132.136719 206.488281 C 122.285156 212.207031 115.289062 217.292969 103.847656 218.25 C 96.535156 218.882812 88.589844 218.566406 81.277344 216.660156 C 73.648438 214.75 67.292969 211.253906 62.84375 207.441406 C 58.710938 203.625 56.484375 199.496094 56.804688 195.042969 C 57.121094 187.097656 63.476562 180.105469 73.648438 174.699219 C 83.820312 169.296875 97.488281 165.800781 110.523438 164.527344 C 128.640625 162.941406 149.300781 167.070312 163.289062 174.066406 C 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stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 07:11:17','2025-06-12 07:11:17','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=343',0,'revision','',0),(344,2,'2025-06-12 07:11:19','2025-06-12 07:11:19','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 258.8125 C 151.695312 258.8125 159.1875 258.089844 166.472656 256.65625 C 168.199219 256.320312 169.328125 254.644531 168.988281 252.914062 C 168.648438 251.1875 166.972656 250.066406 165.246094 250.402344 C 158.363281 251.75 151.285156 252.433594 144.207031 252.433594 C 84.308594 252.433594 35.574219 203.703125 35.574219 143.800781 C 35.574219 83.902344 84.308594 35.167969 144.207031 35.167969 C 177.703125 35.167969 208.816406 50.273438 229.578125 76.613281 C 230.667969 78 232.671875 78.234375 234.054688 77.144531 C 235.4375 76.054688 235.675781 74.050781 234.585938 72.667969 C 212.609375 44.78125 179.667969 28.792969 144.207031 28.792969 C 80.789062 28.792969 29.195312 80.382812 29.195312 143.800781 C 29.195312 207.21875 80.789062 258.8125 144.207031 258.8125 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 77.832031 C 155.292969 77.832031 166.253906 80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 69.007812 47.90625 L 70.175781 48.265625 C 70.535156 48.355469 70.984375 48.535156 71.34375 48.625 C 72.152344 48.894531 72.875 49.164062 73.683594 49.523438 C 74.402344 49.882812 75.210938 50.242188 75.929688 50.601562 C 76.648438 50.960938 77.367188 51.320312 78.085938 51.769531 C 78.804688 52.21875 79.433594 52.578125 80.152344 53.027344 C 80.78125 53.476562 81.410156 54.019531 82.042969 54.46875 C 84.558594 56.445312 86.804688 58.691406 88.691406 61.207031 C 89.589844 62.464844 90.488281 63.816406 91.300781 65.074219 C 92.109375 66.421875 92.738281 67.859375 93.367188 69.386719 L 92.828125 69.925781 L 89.589844 67.140625 C 88.421875 66.242188 87.34375 65.34375 86.175781 64.535156 C 83.839844 62.828125 81.503906 61.207031 78.984375 59.949219 C 76.46875 58.511719 73.863281 57.433594 71.253906 56.445312 C 68.558594 55.546875 65.773438 54.828125 62.984375 54.46875 C 57.414062 53.660156 51.660156 54.199219 46.179688 55.726562 C 43.480469 56.535156 40.785156 57.523438 38.269531 58.871094 C 35.753906 60.128906 33.324219 61.65625 31.078125 63.457031 Z M 30.628906 62.917969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.101562 69.476562 C 188.640625 67.859375 189.449219 66.421875 190.257812 64.984375 C 191.15625 63.546875 192.148438 62.285156 193.136719 61.027344 C 195.292969 58.511719 197.808594 56.265625 200.503906 54.378906 C 201.855469 53.386719 203.382812 52.578125 204.910156 51.859375 C 205.628906 51.5 206.4375 51.140625 207.246094 50.78125 C 207.605469 50.601562 208.054688 50.421875 208.414062 50.332031 L 209.671875 49.882812 C 210.125 49.703125 210.484375 49.613281 210.933594 49.523438 L 212.191406 49.253906 C 213 49.074219 213.898438 48.804688 214.796875 48.714844 C 216.503906 48.445312 218.300781 48.265625 220.101562 48.175781 C 227.289062 48.085938 234.390625 50.332031 240.054688 54.199219 C 240.773438 54.648438 241.402344 55.1875 242.121094 55.726562 C 242.75 56.265625 243.378906 56.804688 244.007812 57.433594 C 244.636719 58.0625 245.265625 58.511719 245.804688 59.230469 C 246.34375 59.859375 246.886719 60.488281 247.425781 61.117188 C 247.964844 61.746094 248.414062 62.464844 248.863281 63.097656 C 249.3125 63.816406 249.761719 64.445312 250.210938 65.164062 C 251.019531 66.601562 251.738281 68.128906 252.277344 69.65625 L 251.738281 70.195312 C 250.660156 69.207031 249.582031 68.21875 248.414062 67.230469 L 246.703125 65.882812 C 246.164062 65.433594 245.535156 64.984375 244.90625 64.535156 C 243.648438 63.726562 242.480469 62.828125 241.222656 62.105469 C 240.59375 61.746094 239.964844 61.296875 239.335938 60.9375 L 237.355469 59.949219 C 232.054688 57.34375 226.210938 55.90625 220.28125 56.085938 C 217.3125 56.175781 214.4375 56.535156 211.5625 57.253906 C 208.683594 57.972656 205.898438 59.050781 203.203125 60.308594 C 200.503906 61.566406 197.988281 63.097656 195.472656 64.714844 C 193.046875 66.421875 190.617188 68.21875 188.550781 70.285156 Z M 188.101562 69.476562 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 49.59375 169.335938 C 50.671875 170.503906 51.75 171.761719 52.828125 172.839844 C 53.910156 174.011719 54.988281 175.179688 56.066406 176.257812 C 58.3125 178.503906 60.46875 180.660156 62.804688 182.730469 C 67.390625 186.953125 72.0625 190.816406 76.917969 194.414062 C 86.625 201.605469 97.050781 207.265625 108.105469 211.042969 C 119.164062 214.90625 130.847656 216.792969 142.890625 216.882812 C 144.417969 216.882812 145.949219 216.882812 147.386719 216.882812 C 148.105469 216.882812 148.914062 216.792969 149.632812 216.792969 C 150.351562 216.792969 151.160156 216.792969 151.878906 216.703125 C 153.40625 216.613281 154.9375 216.523438 156.464844 216.433594 L 158.800781 216.253906 C 159.609375 216.164062 160.328125 216.074219 161.136719 215.984375 C 161.945312 215.894531 162.664062 215.894531 163.472656 215.714844 C 164.285156 215.625 165.003906 215.535156 165.8125 215.445312 L 166.980469 215.355469 L 168.148438 215.175781 C 168.957031 215.085938 169.675781 214.996094 170.484375 214.90625 C 173.632812 214.457031 176.777344 214.007812 179.921875 213.558594 L 180.191406 214.277344 C 174.261719 216.613281 168.238281 218.5 162.035156 220.03125 C 155.835938 221.46875 149.542969 222.546875 143.25 222.90625 C 136.871094 223.355469 130.488281 223.175781 124.195312 222.457031 C 117.902344 221.648438 111.613281 220.300781 105.589844 218.230469 C 93.546875 214.097656 82.402344 207.355469 72.875 198.996094 C 63.347656 190.636719 55.078125 180.75 48.964844 169.515625 Z M 49.59375 169.335938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#d71dbac92c)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.449219 187.582031 C 29.910156 186.503906 29.640625 185.335938 29.371094 184.257812 C 29.101562 183.179688 29.011719 182.007812 28.921875 180.929688 C 28.832031 178.683594 29.011719 176.527344 29.460938 174.371094 C 29.910156 172.210938 30.71875 170.144531 31.707031 168.078125 C 32.785156 166.101562 34.042969 164.125 35.753906 162.414062 C 37.371094 160.707031 39.347656 159.179688 41.503906 157.921875 C 43.660156 156.753906 46.179688 155.945312 48.605469 155.675781 C 49.863281 155.496094 51.121094 155.496094 52.289062 155.585938 C 52.917969 155.675781 53.457031 155.765625 54.089844 155.855469 C 54.359375 155.945312 54.71875 155.945312 54.988281 156.035156 C 55.257812 156.125 55.527344 156.214844 55.886719 156.304688 C 56.425781 156.484375 56.964844 156.664062 57.503906 156.933594 C 58.042969 157.203125 58.582031 157.472656 59.03125 157.742188 C 59.300781 157.921875 59.570312 158.011719 59.75 158.191406 C 60.019531 158.371094 60.199219 158.550781 60.46875 158.730469 C 60.917969 159.089844 61.367188 159.449219 61.816406 159.898438 L 61.726562 160.617188 C 59.839844 160.4375 57.953125 160.257812 56.066406 160.4375 L 55.347656 160.4375 C 55.078125 160.4375 54.898438 160.527344 54.628906 160.527344 C 54.179688 160.617188 53.726562 160.617188 53.277344 160.707031 L 51.929688 161.066406 L 51.210938 161.246094 L 50.582031 161.515625 C 48.875 162.144531 47.167969 162.953125 45.640625 164.035156 C 44.109375 165.113281 42.671875 166.28125 41.414062 167.71875 C 38.808594 170.414062 36.832031 173.652344 35.121094 177.066406 C 34.3125 178.773438 33.503906 180.480469 32.875 182.277344 C 32.246094 184.078125 31.617188 185.875 31.167969 187.761719 Z M 30.449219 187.582031 \"></path></g><path style=\" 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196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 L 185.945312 203.132812 C 185.945312 203.492188 185.855469 203.761719 185.855469 204.121094 C 185.585938 206.816406 185.40625 209.421875 185.496094 211.941406 C 185.585938 214.457031 185.945312 216.882812 186.484375 219.222656 C 186.753906 220.390625 187.203125 221.46875 187.5625 222.457031 C 188.011719 223.535156 188.550781 224.523438 189.179688 225.511719 C 190.4375 227.398438 191.96875 229.199219 193.855469 230.726562 C 194.84375 231.445312 195.832031 232.253906 196.910156 232.882812 C 197.988281 233.511719 199.15625 234.140625 200.324219 234.679688 C 202.753906 235.757812 205.359375 236.65625 208.054688 237.378906 C 213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 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157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 135.460938 C 256.820312 134.714844 256.867188 133.96875 256.875 133.21875 C 256.882812 132.46875 256.851562 131.71875 256.785156 130.972656 C 256.714844 130.226562 256.609375 129.484375 256.464844 128.75 C 256.324219 128.015625 256.140625 127.285156 255.925781 126.570312 C 255.707031 125.851562 255.453125 125.148438 255.164062 124.457031 C 254.875 123.765625 254.550781 123.089844 254.191406 122.429688 C 253.832031 121.773438 253.441406 121.132812 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62.230469 90.964844 63.828125 90.941406 C 65.425781 90.917969 66.996094 91.105469 68.542969 91.5 C 74.5625 93.171875 78.738281 98.203125 80.308594 105.671875 C 80.351562 105.859375 80.410156 106.042969 80.492188 106.214844 C 80.574219 106.390625 80.675781 106.554688 80.796875 106.707031 C 80.914062 106.855469 81.050781 106.992188 81.203125 107.113281 C 81.351562 107.234375 81.515625 107.335938 81.691406 107.417969 C 81.867188 107.5 82.046875 107.558594 82.238281 107.597656 C 82.425781 107.640625 82.617188 107.65625 82.808594 107.652344 C 83.003906 107.648438 83.191406 107.621094 83.378906 107.574219 C 83.566406 107.523438 83.746094 107.457031 83.914062 107.363281 C 85.042969 106.78125 86.222656 106.332031 87.453125 106.027344 C 88.683594 105.71875 89.933594 105.558594 91.203125 105.546875 C 92.472656 105.535156 93.726562 105.667969 94.960938 105.953125 C 96.199219 106.234375 97.386719 106.65625 98.523438 107.21875 C 99.695312 107.765625 100.789062 108.433594 101.800781 109.230469 C 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768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />								</a>\n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 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140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 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191.257812 179.46875 185.21875 174.382812 178.226562 174.382812 Z M 178.226562 174.382812 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 206.199219 188.050781 C 204.292969 187.734375 202.703125 189.003906 202.386719 190.910156 C 202.066406 192.820312 203.339844 194.410156 205.246094 194.726562 C 211.921875 195.679688 218.597656 198.222656 223.046875 201.71875 C 227.496094 205.214844 230.039062 209.347656 230.039062 212.527344 C 230.039062 216.023438 226.859375 220.792969 221.457031 224.289062 C 216.054688 228.101562 208.105469 230.644531 200.476562 230.644531 C 198.570312 230.644531 197.300781 232.234375 197.300781 233.824219 C 197.300781 235.730469 198.886719 237.003906 200.476562 237.003906 C 209.695312 237.003906 218.277344 234.140625 224.953125 229.691406 C 231.628906 225.242188 236.394531 219.203125 236.394531 212.527344 C 236.394531 206.488281 232.265625 200.765625 226.859375 196.632812 C 221.457031 192.183594 214.144531 189.003906 206.199219 188.050781 Z M 206.199219 188.050781 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 90.496094 65.992188 L 122.917969 65.992188 L 122.917969 76.480469 C 122.917969 85.382812 126.414062 89.832031 128.957031 93.644531 C 129.910156 95.234375 130.867188 96.824219 131.820312 99.050781 L 81.597656 99.050781 C 82.550781 96.824219 83.503906 95.234375 84.457031 93.644531 C 87 89.832031 90.496094 85.382812 90.496094 76.480469 Z M 88.90625 47.875 L 124.191406 47.875 C 126.097656 47.875 127.367188 49.144531 127.367188 51.050781 L 127.367188 55.820312 C 127.367188 57.410156 126.414062 58.679688 125.144531 59 C 124.824219 59 124.507812 59 124.191406 59 L 88.90625 59 C 87 59 85.730469 57.726562 85.730469 55.820312 L 85.730469 51.050781 C 85.730469 49.460938 87.316406 47.875 88.90625 47.875 Z M 88.90625 41.199219 C 83.503906 41.199219 79.054688 45.648438 79.054688 51.050781 L 79.054688 55.820312 C 79.054688 59.316406 80.960938 62.496094 83.820312 64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"eb1e0a5693\"><path d=\"M 28.832031 80 L 236 80 L 236 220 L 28.832031 220 Z M 28.832031 80 \"></path></clipPath><clipPath id=\"41cc57cbdd\"><path d=\"M 28.832031 112 L 236 112 L 236 118 L 28.832031 118 Z M 28.832031 112 \"></path></clipPath><clipPath id=\"d4063ebbea\"><path d=\"M 59 63.488281 L 85 63.488281 L 85 104 L 59 104 Z M 59 63.488281 \"></path></clipPath><clipPath id=\"e0e5a2f175\"><path d=\"M 179 63.488281 L 205 63.488281 L 205 104 L 179 104 Z M 179 63.488281 \"></path></clipPath><clipPath id=\"77d7ddcf8d\"><path d=\"M 183 148 L 259 148 L 259 224.691406 L 183 224.691406 Z M 183 148 \"></path></clipPath></defs><g id=\"acc1d295c8\"><g clip-rule=\"nonzero\" clip-path=\"url(#eb1e0a5693)\"><path style=\" 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211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 07:11:19','2025-06-12 07:11:19','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=344',0,'revision','',0),(345,2,'2025-06-12 07:11:19','2025-06-12 07:11:19','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath 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223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 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61.207031 78.984375 59.949219 C 76.46875 58.511719 73.863281 57.433594 71.253906 56.445312 C 68.558594 55.546875 65.773438 54.828125 62.984375 54.46875 C 57.414062 53.660156 51.660156 54.199219 46.179688 55.726562 C 43.480469 56.535156 40.785156 57.523438 38.269531 58.871094 C 35.753906 60.128906 33.324219 61.65625 31.078125 63.457031 Z M 30.628906 62.917969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.101562 69.476562 C 188.640625 67.859375 189.449219 66.421875 190.257812 64.984375 C 191.15625 63.546875 192.148438 62.285156 193.136719 61.027344 C 195.292969 58.511719 197.808594 56.265625 200.503906 54.378906 C 201.855469 53.386719 203.382812 52.578125 204.910156 51.859375 C 205.628906 51.5 206.4375 51.140625 207.246094 50.78125 C 207.605469 50.601562 208.054688 50.421875 208.414062 50.332031 L 209.671875 49.882812 C 210.125 49.703125 210.484375 49.613281 210.933594 49.523438 L 212.191406 49.253906 C 213 49.074219 213.898438 48.804688 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159.089844 61.367188 159.449219 61.816406 159.898438 L 61.726562 160.617188 C 59.839844 160.4375 57.953125 160.257812 56.066406 160.4375 L 55.347656 160.4375 C 55.078125 160.4375 54.898438 160.527344 54.628906 160.527344 C 54.179688 160.617188 53.726562 160.617188 53.277344 160.707031 L 51.929688 161.066406 L 51.210938 161.246094 L 50.582031 161.515625 C 48.875 162.144531 47.167969 162.953125 45.640625 164.035156 C 44.109375 165.113281 42.671875 166.28125 41.414062 167.71875 C 38.808594 170.414062 36.832031 173.652344 35.121094 177.066406 C 34.3125 178.773438 33.503906 180.480469 32.875 182.277344 C 32.246094 184.078125 31.617188 185.875 31.167969 187.761719 Z M 30.449219 187.582031 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 225.582031 160.167969 C 224.054688 160.347656 222.617188 160.617188 221.179688 160.976562 C 219.742188 161.335938 218.300781 161.695312 216.953125 162.054688 C 214.167969 162.863281 211.5625 163.945312 209.042969 165.203125 C 204.101562 167.71875 199.875 170.953125 196.550781 174.910156 C 195.742188 175.898438 194.933594 176.886719 194.304688 177.964844 C 194.125 178.234375 193.945312 178.503906 193.765625 178.773438 C 193.585938 179.042969 193.40625 179.3125 193.226562 179.582031 C 192.867188 180.121094 192.597656 180.660156 192.238281 181.199219 C 191.699219 182.371094 191.066406 183.449219 190.527344 184.707031 L 190.167969 185.605469 C 190.078125 185.875 189.898438 186.234375 189.808594 186.503906 L 189.179688 188.390625 C 188.910156 189.019531 188.820312 189.648438 188.550781 190.277344 L 188.011719 192.167969 L 187.5625 194.144531 C 187.382812 194.773438 187.203125 195.402344 187.113281 196.121094 C 187.023438 196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 L 185.945312 203.132812 C 185.945312 203.492188 185.855469 203.761719 185.855469 204.121094 C 185.585938 206.816406 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159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 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65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" 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75.226562 C 184.0625 75.554688 185.132812 76 186.152344 76.566406 C 187.175781 77.128906 188.121094 77.796875 189 78.566406 C 189.929688 79.335938 190.769531 80.199219 191.515625 81.152344 C 192.265625 82.101562 192.902344 83.125 193.429688 84.214844 C 193.957031 85.300781 194.359375 86.433594 194.644531 87.613281 C 194.929688 88.789062 195.082031 89.980469 195.109375 91.191406 C 195.109375 91.523438 195.171875 91.839844 195.300781 92.148438 C 195.425781 92.453125 195.605469 92.726562 195.839844 92.960938 C 196.074219 93.195312 196.34375 93.375 196.648438 93.503906 C 196.957031 93.628906 197.273438 93.691406 197.605469 93.691406 C 198.023438 93.691406 198.414062 93.585938 198.78125 93.386719 C 199.183594 93.171875 199.503906 92.867188 199.742188 92.476562 C 199.980469 92.085938 200.097656 91.660156 200.101562 91.203125 C 200.074219 89.632812 199.878906 88.078125 199.515625 86.550781 C 199.152344 85.019531 198.632812 83.542969 197.953125 82.125 C 197.273438 80.707031 196.453125 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45.183594 124.28125 45.296875 123.246094 45.480469 C 122.210938 45.664062 121.191406 45.914062 120.1875 46.234375 C 113.023438 48.59375 107.949219 54.34375 106.003906 62.183594 C 104.484375 62.109375 102.976562 62.183594 101.472656 62.414062 C 99.972656 62.644531 98.507812 63.019531 97.082031 63.546875 C 95.65625 64.070312 94.296875 64.734375 93.003906 65.535156 C 91.710938 66.332031 90.511719 67.253906 89.40625 68.296875 C 88.25 69.367188 87.222656 70.550781 86.320312 71.84375 C 85.421875 73.136719 84.667969 74.507812 84.058594 75.960938 C 83.453125 77.417969 83.007812 78.917969 82.722656 80.46875 C 82.441406 82.019531 82.324219 83.582031 82.375 85.15625 C 80.1875 86.472656 78.199219 88.042969 76.410156 89.867188 C 74.425781 88.414062 72.25 87.355469 69.878906 86.699219 C 68.886719 86.441406 67.886719 86.253906 66.871094 86.132812 C 65.855469 86.007812 64.835938 85.957031 63.816406 85.96875 C 62.792969 85.984375 61.777344 86.066406 60.765625 86.214844 C 59.753906 86.363281 58.757812 86.578125 57.773438 86.863281 C 56.792969 87.144531 55.832031 87.492188 54.894531 87.902344 C 53.960938 88.3125 53.054688 88.78125 52.179688 89.3125 C 51.308594 89.84375 50.472656 90.433594 49.679688 91.074219 C 48.882812 91.714844 48.132812 92.410156 47.429688 93.152344 C 42.457031 98.503906 40.828125 105.738281 42.820312 113.28125 C 41.5 113.933594 40.257812 114.707031 39.09375 115.605469 C 37.929688 116.503906 36.867188 117.511719 35.902344 118.625 C 34.941406 119.738281 34.097656 120.9375 33.378906 122.21875 C 32.65625 123.5 32.070312 124.84375 31.617188 126.242188 C 31.140625 127.691406 30.820312 129.175781 30.65625 130.691406 C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 141.136719 32.730469 142.519531 33.507812 143.832031 C 32.566406 145.371094 31.804688 146.988281 31.210938 148.691406 C 30.621094 150.390625 30.21875 152.136719 30 153.921875 C 29.78125 155.710938 29.757812 157.5 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219.078125 125.046875 218.804688 125.230469 C 218.535156 125.417969 218.304688 125.644531 218.125 125.917969 C 217.941406 126.191406 217.820312 126.488281 217.753906 126.8125 C 216.777344 131.757812 215.375 136.578125 213.546875 141.273438 C 210.476562 134.851562 208.296875 123.855469 209.179688 119.523438 C 209.25 119.199219 209.253906 118.871094 209.195312 118.546875 C 209.132812 118.21875 209.011719 117.914062 208.828125 117.636719 C 208.648438 117.359375 208.417969 117.125 208.144531 116.9375 C 207.867188 116.75 207.566406 116.625 207.242188 116.558594 C 206.914062 116.492188 206.589844 116.488281 206.261719 116.554688 C 205.933594 116.617188 205.632812 116.742188 205.355469 116.925781 C 205.078125 117.113281 204.847656 117.34375 204.664062 117.621094 C 204.480469 117.898438 204.355469 118.199219 204.292969 118.527344 C 203.015625 124.789062 206.390625 140.457031 211.152344 147.03125 C 200.996094 169.722656 182.085938 192.796875 162.945312 204.183594 C 162.664062 204.355469 162.425781 204.574219 162.230469 204.835938 C 162.035156 205.101562 161.898438 205.394531 161.816406 205.714844 C 161.738281 206.035156 161.722656 206.355469 161.769531 206.679688 C 161.816406 207.007812 161.925781 207.3125 162.09375 207.59375 C 162.261719 207.878906 162.480469 208.117188 162.742188 208.316406 C 163.003906 208.511719 163.296875 208.652344 163.617188 208.734375 C 163.933594 208.816406 164.257812 208.835938 164.582031 208.789062 C 164.910156 208.742188 165.214844 208.636719 165.496094 208.472656 C 183.328125 197.867188 200.539062 178.292969 211.582031 157.617188 C 213.035156 157.871094 214.5 157.992188 215.972656 157.980469 C 224.332031 157.980469 235.910156 155.007812 240.195312 151.847656 C 240.472656 151.65625 240.699219 151.417969 240.878906 151.132812 C 241.054688 150.847656 241.171875 150.542969 241.226562 150.210938 C 241.28125 149.878906 241.269531 149.546875 241.191406 149.222656 C 241.113281 148.894531 240.976562 148.59375 240.773438 148.324219 C 240.574219 148.054688 240.332031 147.832031 240.042969 147.660156 C 239.753906 147.488281 239.441406 147.378906 239.109375 147.332031 C 238.777344 147.285156 238.449219 147.308594 238.125 147.394531 C 237.796875 147.480469 237.503906 147.625 237.238281 147.832031 Z M 237.238281 147.824219 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 87.875 200.945312 C 87.546875 200.949219 87.230469 201.015625 86.925781 201.144531 C 86.621094 201.273438 86.355469 201.453125 86.121094 201.6875 C 85.886719 201.917969 85.707031 202.1875 85.578125 202.492188 C 85.449219 202.796875 85.386719 203.113281 85.382812 203.441406 C 85.382812 203.773438 85.445312 204.089844 85.570312 204.398438 C 85.699219 204.703125 85.878906 204.972656 86.113281 205.207031 C 86.347656 205.441406 86.617188 205.621094 86.921875 205.746094 C 87.226562 205.875 87.546875 205.9375 87.875 205.9375 C 88.207031 205.9375 88.527344 205.875 88.832031 205.746094 C 89.136719 205.621094 89.40625 205.441406 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768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />								</a>\n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 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206.199219 188.050781 Z M 206.199219 188.050781 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 90.496094 65.992188 L 122.917969 65.992188 L 122.917969 76.480469 C 122.917969 85.382812 126.414062 89.832031 128.957031 93.644531 C 129.910156 95.234375 130.867188 96.824219 131.820312 99.050781 L 81.597656 99.050781 C 82.550781 96.824219 83.503906 95.234375 84.457031 93.644531 C 87 89.832031 90.496094 85.382812 90.496094 76.480469 Z M 88.90625 47.875 L 124.191406 47.875 C 126.097656 47.875 127.367188 49.144531 127.367188 51.050781 L 127.367188 55.820312 C 127.367188 57.410156 126.414062 58.679688 125.144531 59 C 124.824219 59 124.507812 59 124.191406 59 L 88.90625 59 C 87 59 85.730469 57.726562 85.730469 55.820312 L 85.730469 51.050781 C 85.730469 49.460938 87.316406 47.875 88.90625 47.875 Z M 88.90625 41.199219 C 83.503906 41.199219 79.054688 45.648438 79.054688 51.050781 L 79.054688 55.820312 C 79.054688 59.316406 80.960938 62.496094 83.820312 64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>       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105.667969 184.402344 107.902344 186.636719 107.902344 189.386719 L 107.902344 202.753906 C 107.902344 205.503906 105.667969 207.738281 102.917969 207.738281 Z M 89.773438 202.53125 L 102.695312 202.53125 L 102.695312 189.609375 L 89.773438 189.609375 Z M 102.917969 189.609375 Z M 102.917969 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 138.773438 207.738281 L 125.40625 207.738281 C 122.65625 207.738281 120.421875 205.503906 120.421875 202.753906 L 120.421875 189.386719 C 120.421875 186.636719 122.65625 184.402344 125.40625 184.402344 L 138.773438 184.402344 C 141.523438 184.402344 143.757812 186.636719 143.757812 189.386719 L 143.757812 202.753906 C 143.757812 205.503906 141.523438 207.738281 138.773438 207.738281 Z M 125.628906 202.53125 L 138.550781 202.53125 L 138.550781 189.609375 L 125.628906 189.609375 Z M 138.773438 189.609375 Z M 138.773438 189.609375 \"></path><path style=\" 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224.222656 Z M 221.167969 153.769531 C 203.179688 153.769531 188.546875 168.402344 188.546875 186.390625 C 188.546875 204.378906 203.179688 219.015625 221.167969 219.015625 C 239.15625 219.015625 253.789062 204.378906 253.789062 186.390625 C 253.789062 168.402344 239.15625 153.769531 221.167969 153.769531 Z M 221.167969 153.769531 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.640625 194.425781 L 197.695312 194.425781 C 196.257812 194.425781 195.09375 193.261719 195.09375 191.824219 C 195.09375 177.925781 206.398438 166.617188 220.296875 166.617188 L 222.039062 166.617188 C 235.9375 166.617188 247.242188 177.925781 247.242188 191.824219 C 247.242188 193.261719 246.078125 194.425781 244.640625 194.425781 Z M 200.472656 189.21875 L 241.871094 189.21875 C 240.589844 179.417969 232.183594 171.824219 222.039062 171.824219 L 220.296875 171.824219 C 210.152344 171.824219 201.746094 179.417969 200.472656 189.21875 Z M 200.472656 189.21875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 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ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 07:11:19','2025-06-12 07:11:19','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=345',0,'revision','',0),(346,2,'2025-06-12 07:12:55','2025-06-12 07:12:55','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath 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159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" 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75.226562 C 184.0625 75.554688 185.132812 76 186.152344 76.566406 C 187.175781 77.128906 188.121094 77.796875 189 78.566406 C 189.929688 79.335938 190.769531 80.199219 191.515625 81.152344 C 192.265625 82.101562 192.902344 83.125 193.429688 84.214844 C 193.957031 85.300781 194.359375 86.433594 194.644531 87.613281 C 194.929688 88.789062 195.082031 89.980469 195.109375 91.191406 C 195.109375 91.523438 195.171875 91.839844 195.300781 92.148438 C 195.425781 92.453125 195.605469 92.726562 195.839844 92.960938 C 196.074219 93.195312 196.34375 93.375 196.648438 93.503906 C 196.957031 93.628906 197.273438 93.691406 197.605469 93.691406 C 198.023438 93.691406 198.414062 93.585938 198.78125 93.386719 C 199.183594 93.171875 199.503906 92.867188 199.742188 92.476562 C 199.980469 92.085938 200.097656 91.660156 200.101562 91.203125 C 200.074219 89.632812 199.878906 88.078125 199.515625 86.550781 C 199.152344 85.019531 198.632812 83.542969 197.953125 82.125 C 197.273438 80.707031 196.453125 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45.183594 124.28125 45.296875 123.246094 45.480469 C 122.210938 45.664062 121.191406 45.914062 120.1875 46.234375 C 113.023438 48.59375 107.949219 54.34375 106.003906 62.183594 C 104.484375 62.109375 102.976562 62.183594 101.472656 62.414062 C 99.972656 62.644531 98.507812 63.019531 97.082031 63.546875 C 95.65625 64.070312 94.296875 64.734375 93.003906 65.535156 C 91.710938 66.332031 90.511719 67.253906 89.40625 68.296875 C 88.25 69.367188 87.222656 70.550781 86.320312 71.84375 C 85.421875 73.136719 84.667969 74.507812 84.058594 75.960938 C 83.453125 77.417969 83.007812 78.917969 82.722656 80.46875 C 82.441406 82.019531 82.324219 83.582031 82.375 85.15625 C 80.1875 86.472656 78.199219 88.042969 76.410156 89.867188 C 74.425781 88.414062 72.25 87.355469 69.878906 86.699219 C 68.886719 86.441406 67.886719 86.253906 66.871094 86.132812 C 65.855469 86.007812 64.835938 85.957031 63.816406 85.96875 C 62.792969 85.984375 61.777344 86.066406 60.765625 86.214844 C 59.753906 86.363281 58.757812 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119.28125 108.078125 119.671875 108.371094 120.007812 C 108.667969 120.34375 109.027344 120.582031 109.453125 120.722656 C 110.933594 121.265625 112.335938 121.960938 113.667969 122.804688 C 114.996094 123.648438 116.222656 124.625 117.347656 125.730469 C 118.46875 126.835938 119.460938 128.046875 120.328125 129.363281 C 121.191406 130.679688 121.90625 132.074219 122.472656 133.542969 C 123.070312 134.929688 123.515625 136.359375 123.804688 137.839844 C 124.089844 139.320312 124.21875 140.816406 124.183594 142.320312 C 124.148438 143.828125 123.953125 145.316406 123.59375 146.78125 C 123.238281 148.246094 122.726562 149.65625 122.066406 151.011719 C 122.046875 151.046875 122.027344 151.085938 122.007812 151.125 C 120.890625 153.246094 119.519531 155.183594 117.890625 156.941406 C 114.5 160.980469 110.28125 166 113.128906 172.894531 C 117.664062 187.34375 130.515625 203.035156 139.996094 212.21875 C 137.460938 214.800781 135.878906 217.234375 136.617188 220.042969 C 127.097656 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173.285156 176.734375 177.976562 168.183594 173.195312 161.046875 C 173.019531 160.785156 172.804688 160.566406 172.546875 160.390625 C 162.300781 153.246094 158.050781 140.8125 162.664062 131.464844 C 166.613281 123.46875 175.9375 121.171875 177.769531 120.792969 C 178.261719 120.691406 178.683594 120.460938 179.039062 120.105469 C 179.394531 119.746094 179.617188 119.320312 179.714844 118.824219 C 179.960938 117.582031 180.347656 116.382812 180.878906 115.230469 C 181.410156 114.078125 182.066406 113 182.847656 112.003906 C 183.632812 111.003906 184.519531 110.109375 185.515625 109.320312 C 186.507812 108.535156 187.582031 107.871094 188.730469 107.332031 C 189.886719 106.761719 191.09375 106.328125 192.351562 106.035156 C 193.609375 105.742188 194.882812 105.597656 196.171875 105.597656 C 197.464844 105.601562 198.738281 105.753906 199.992188 106.050781 C 201.25 106.351562 202.453125 106.789062 203.609375 107.367188 C 203.78125 107.457031 203.964844 107.527344 204.15625 107.574219 C 204.347656 107.621094 204.542969 107.644531 204.738281 107.648438 C 204.933594 107.648438 205.128906 107.625 205.320312 107.582031 C 205.511719 107.539062 205.695312 107.472656 205.871094 107.382812 C 206.046875 107.292969 206.210938 107.1875 206.363281 107.0625 C 206.511719 106.933594 206.648438 106.792969 206.765625 106.632812 C 206.882812 106.472656 206.976562 106.304688 207.054688 106.125 C 207.132812 105.941406 207.183594 105.753906 207.21875 105.558594 C 208.359375 98.664062 212.273438 93.808594 218.242188 91.886719 C 219.773438 91.398438 221.339844 91.117188 222.945312 91.050781 C 224.550781 90.980469 226.136719 91.125 227.703125 91.484375 C 229.269531 91.839844 230.757812 92.398438 232.175781 93.15625 C 233.59375 93.914062 234.882812 94.84375 236.050781 95.949219 C 240.417969 100.289062 241.550781 106.675781 239.253906 113.953125 C 239.15625 114.269531 239.121094 114.589844 239.148438 114.914062 C 239.175781 115.242188 239.265625 115.550781 239.417969 115.84375 C 239.566406 116.136719 239.769531 116.390625 240.019531 116.601562 C 240.269531 116.8125 240.550781 116.972656 240.863281 117.074219 C 241.457031 117.292969 242.039062 117.546875 242.609375 117.835938 C 243.175781 118.121094 243.726562 118.441406 244.257812 118.789062 C 244.789062 119.136719 245.296875 119.515625 245.789062 119.921875 C 246.277344 120.328125 246.742188 120.761719 247.179688 121.222656 C 247.621094 121.679688 248.035156 122.164062 248.421875 122.667969 C 248.804688 123.171875 249.160156 123.699219 249.488281 124.246094 C 249.816406 124.789062 250.109375 125.351562 250.371094 125.933594 C 250.636719 126.511719 250.867188 127.101562 251.0625 127.707031 C 251.257812 128.3125 251.417969 128.925781 251.546875 129.550781 C 251.675781 130.171875 251.765625 130.800781 251.820312 131.433594 C 251.878906 132.066406 251.898438 132.703125 251.882812 133.339844 C 251.867188 133.972656 251.816406 134.605469 251.730469 135.238281 C 251.644531 135.867188 251.519531 136.488281 251.363281 137.105469 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111.941406 114.988281 111.363281 113.554688 110.628906 112.179688 C 109.894531 110.804688 109.023438 109.523438 108.015625 108.335938 C 107.007812 107.148438 105.882812 106.082031 104.648438 105.136719 C 103.410156 104.1875 102.085938 103.382812 100.675781 102.722656 C 99.421875 102.109375 98.121094 101.625 96.769531 101.269531 C 95.421875 100.910156 94.050781 100.691406 92.660156 100.605469 C 91.265625 100.515625 89.878906 100.566406 88.496094 100.753906 C 87.113281 100.941406 85.761719 101.261719 84.441406 101.714844 C 83.53125 98.625 82.0625 95.828125 80.035156 93.320312 C 81.855469 91.480469 83.902344 89.945312 86.179688 88.71875 C 86.621094 88.476562 86.957031 88.132812 87.1875 87.6875 C 87.421875 87.242188 87.511719 86.769531 87.457031 86.269531 C 87.316406 84.945312 87.328125 83.625 87.496094 82.308594 C 87.664062 80.988281 87.980469 79.707031 88.445312 78.464844 C 88.910156 77.21875 89.515625 76.042969 90.253906 74.941406 C 90.996094 73.835938 91.851562 72.832031 92.828125 71.929688 C 94.449219 70.398438 96.292969 69.222656 98.363281 68.394531 C 100.433594 67.566406 102.582031 67.148438 104.808594 67.136719 C 105.738281 67.136719 106.664062 67.214844 107.582031 67.371094 C 107.910156 67.425781 108.234375 67.417969 108.558594 67.34375 C 108.882812 67.265625 109.179688 67.132812 109.453125 66.941406 C 109.722656 66.746094 109.945312 66.507812 110.121094 66.222656 C 110.296875 65.941406 110.410156 65.636719 110.460938 65.308594 C 111.628906 58.070312 115.640625 52.984375 121.753906 50.972656 C 123.332031 50.46875 124.953125 50.179688 126.609375 50.109375 C 128.265625 50.039062 129.902344 50.1875 131.523438 50.550781 C 133.140625 50.917969 134.679688 51.492188 136.144531 52.273438 C 137.609375 53.050781 138.945312 54.011719 140.152344 55.148438 C 144.785156 59.6875 146.0625 66.34375 143.75 73.902344 C 143.695312 74.085938 143.660156 74.277344 143.648438 74.46875 C 143.632812 74.660156 143.644531 74.851562 143.675781 75.042969 C 143.707031 75.234375 143.761719 75.417969 143.835938 75.597656 C 143.910156 75.773438 144.003906 75.941406 144.117188 76.097656 C 144.230469 76.253906 144.359375 76.394531 144.507812 76.523438 C 144.652344 76.648438 144.8125 76.753906 144.984375 76.84375 C 145.152344 76.933594 145.332031 77.003906 145.519531 77.050781 C 145.707031 77.097656 145.898438 77.125 146.089844 77.128906 C 147.40625 77.15625 148.703125 77.339844 149.976562 77.679688 C 151.25 78.015625 152.46875 78.492188 153.628906 79.117188 C 154.792969 79.738281 155.863281 80.488281 156.847656 81.367188 C 157.832031 82.242188 158.703125 83.21875 159.457031 84.300781 C 160.25 85.382812 160.90625 86.539062 161.429688 87.773438 C 161.953125 89.003906 162.328125 90.28125 162.554688 91.601562 C 162.78125 92.921875 162.851562 94.253906 162.769531 95.589844 C 162.6875 96.925781 162.453125 98.238281 162.066406 99.519531 C 161.933594 99.945312 161.914062 100.375 162.011719 100.8125 C 162.105469 101.25 162.304688 101.628906 162.609375 101.960938 C 163.625 103.132812 164.515625 104.398438 165.273438 105.75 C 166.035156 107.105469 166.648438 108.523438 167.121094 110.003906 C 167.59375 111.484375 167.910156 112.996094 168.074219 114.539062 C 168.234375 116.085938 168.242188 117.628906 168.089844 119.175781 C 165.960938 120.3125 164.054688 121.742188 162.363281 123.460938 C 160.675781 125.183594 159.285156 127.121094 158.1875 129.269531 C 156.914062 131.882812 156.167969 134.640625 155.941406 137.539062 C 154.765625 138.089844 153.496094 138.582031 152.179688 139.082031 C 147.132812 141.003906 140.855469 143.394531 139.972656 151.078125 C 136.277344 169.207031 142.535156 194.542969 146.722656 205.933594 C 145.707031 206.90625 144.746094 207.789062 143.855469 208.605469 C 143.648438 208.539062 143.429688 208.453125 143.210938 208.375 C 134.253906 199.621094 122.011719 184.648438 117.863281 171.300781 C 117.835938 171.222656 117.808594 171.148438 117.777344 171.070312 C 116.101562 167.117188 118.078125 164.476562 121.714844 160.144531 Z M 163.464844 184.421875 C 159.902344 190.804688 155.621094 196.664062 150.621094 202 C 146.664062 190.332031 141.566406 168.019531 144.882812 151.960938 C 144.898438 151.882812 144.914062 151.804688 144.921875 151.722656 C 145.402344 147.214844 148.664062 145.753906 153.953125 143.738281 C 154.652344 143.472656 155.355469 143.203125 156.058594 142.921875 C 156.382812 145.050781 156.914062 147.125 157.660156 149.144531 C 158.402344 151.164062 159.34375 153.085938 160.480469 154.914062 C 161.617188 156.742188 162.921875 158.4375 164.40625 160 C 165.886719 161.5625 167.507812 162.960938 169.273438 164.191406 C 171.953125 168.792969 168.375 175.3125 165.484375 180.578125 C 164.726562 181.945312 164.015625 183.242188 163.464844 184.421875 Z M 160.511719 236.148438 C 158.214844 238.449219 153.5625 239.171875 144.449219 238.628906 C 144.34375 238.617188 144.234375 238.617188 144.128906 238.628906 C 135.679688 239.222656 130.628906 238.425781 128.238281 236.132812 C 125.890625 233.878906 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148.054688 240.332031 147.832031 240.042969 147.660156 C 239.753906 147.488281 239.441406 147.378906 239.109375 147.332031 C 238.777344 147.285156 238.449219 147.308594 238.125 147.394531 C 237.796875 147.480469 237.503906 147.625 237.238281 147.832031 Z M 237.238281 147.824219 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 87.875 200.945312 C 87.546875 200.949219 87.230469 201.015625 86.925781 201.144531 C 86.621094 201.273438 86.355469 201.453125 86.121094 201.6875 C 85.886719 201.917969 85.707031 202.1875 85.578125 202.492188 C 85.449219 202.796875 85.386719 203.113281 85.382812 203.441406 C 85.382812 203.773438 85.445312 204.089844 85.570312 204.398438 C 85.699219 204.703125 85.878906 204.972656 86.113281 205.207031 C 86.347656 205.441406 86.617188 205.621094 86.921875 205.746094 C 87.226562 205.875 87.546875 205.9375 87.875 205.9375 C 88.207031 205.9375 88.527344 205.875 88.832031 205.746094 C 89.136719 205.621094 89.40625 205.441406 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768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />								</a>\n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 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140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 59.347656 233.503906 C 64.75 238.273438 72.0625 242.089844 80.324219 243.996094 C 88.273438 246.21875 96.855469 246.539062 105.117188 245.902344 C 118.152344 244.632812 126.414062 238.589844 135.953125 233.1875 C 140.402344 230.644531 144.535156 228.421875 149.300781 227.148438 C 150.890625 226.511719 152.164062 224.921875 151.527344 223.015625 C 150.890625 221.109375 149.300781 220.15625 147.394531 220.792969 C 141.992188 222.378906 137.222656 224.921875 132.453125 227.464844 C 122.601562 233.1875 115.609375 238.273438 104.164062 239.226562 C 96.855469 239.863281 88.90625 239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 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64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>       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\"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 07:12:55','2025-06-12 07:12:55','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=346',0,'revision','',0),(347,2,'2025-06-12 07:12:56','2025-06-12 07:12:56','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 258.8125 C 151.695312 258.8125 159.1875 258.089844 166.472656 256.65625 C 168.199219 256.320312 169.328125 254.644531 168.988281 252.914062 C 168.648438 251.1875 166.972656 250.066406 165.246094 250.402344 C 158.363281 251.75 151.285156 252.433594 144.207031 252.433594 C 84.308594 252.433594 35.574219 203.703125 35.574219 143.800781 C 35.574219 83.902344 84.308594 35.167969 144.207031 35.167969 C 177.703125 35.167969 208.816406 50.273438 229.578125 76.613281 C 230.667969 78 232.671875 78.234375 234.054688 77.144531 C 235.4375 76.054688 235.675781 74.050781 234.585938 72.667969 C 212.609375 44.78125 179.667969 28.792969 144.207031 28.792969 C 80.789062 28.792969 29.195312 80.382812 29.195312 143.800781 C 29.195312 207.21875 80.789062 258.8125 144.207031 258.8125 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 77.832031 C 155.292969 77.832031 166.253906 80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 69.007812 47.90625 L 70.175781 48.265625 C 70.535156 48.355469 70.984375 48.535156 71.34375 48.625 C 72.152344 48.894531 72.875 49.164062 73.683594 49.523438 C 74.402344 49.882812 75.210938 50.242188 75.929688 50.601562 C 76.648438 50.960938 77.367188 51.320312 78.085938 51.769531 C 78.804688 52.21875 79.433594 52.578125 80.152344 53.027344 C 80.78125 53.476562 81.410156 54.019531 82.042969 54.46875 C 84.558594 56.445312 86.804688 58.691406 88.691406 61.207031 C 89.589844 62.464844 90.488281 63.816406 91.300781 65.074219 C 92.109375 66.421875 92.738281 67.859375 93.367188 69.386719 L 92.828125 69.925781 L 89.589844 67.140625 C 88.421875 66.242188 87.34375 65.34375 86.175781 64.535156 C 83.839844 62.828125 81.503906 61.207031 78.984375 59.949219 C 76.46875 58.511719 73.863281 57.433594 71.253906 56.445312 C 68.558594 55.546875 65.773438 54.828125 62.984375 54.46875 C 57.414062 53.660156 51.660156 54.199219 46.179688 55.726562 C 43.480469 56.535156 40.785156 57.523438 38.269531 58.871094 C 35.753906 60.128906 33.324219 61.65625 31.078125 63.457031 Z M 30.628906 62.917969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.101562 69.476562 C 188.640625 67.859375 189.449219 66.421875 190.257812 64.984375 C 191.15625 63.546875 192.148438 62.285156 193.136719 61.027344 C 195.292969 58.511719 197.808594 56.265625 200.503906 54.378906 C 201.855469 53.386719 203.382812 52.578125 204.910156 51.859375 C 205.628906 51.5 206.4375 51.140625 207.246094 50.78125 C 207.605469 50.601562 208.054688 50.421875 208.414062 50.332031 L 209.671875 49.882812 C 210.125 49.703125 210.484375 49.613281 210.933594 49.523438 L 212.191406 49.253906 C 213 49.074219 213.898438 48.804688 214.796875 48.714844 C 216.503906 48.445312 218.300781 48.265625 220.101562 48.175781 C 227.289062 48.085938 234.390625 50.332031 240.054688 54.199219 C 240.773438 54.648438 241.402344 55.1875 242.121094 55.726562 C 242.75 56.265625 243.378906 56.804688 244.007812 57.433594 C 244.636719 58.0625 245.265625 58.511719 245.804688 59.230469 C 246.34375 59.859375 246.886719 60.488281 247.425781 61.117188 C 247.964844 61.746094 248.414062 62.464844 248.863281 63.097656 C 249.3125 63.816406 249.761719 64.445312 250.210938 65.164062 C 251.019531 66.601562 251.738281 68.128906 252.277344 69.65625 L 251.738281 70.195312 C 250.660156 69.207031 249.582031 68.21875 248.414062 67.230469 L 246.703125 65.882812 C 246.164062 65.433594 245.535156 64.984375 244.90625 64.535156 C 243.648438 63.726562 242.480469 62.828125 241.222656 62.105469 C 240.59375 61.746094 239.964844 61.296875 239.335938 60.9375 L 237.355469 59.949219 C 232.054688 57.34375 226.210938 55.90625 220.28125 56.085938 C 217.3125 56.175781 214.4375 56.535156 211.5625 57.253906 C 208.683594 57.972656 205.898438 59.050781 203.203125 60.308594 C 200.503906 61.566406 197.988281 63.097656 195.472656 64.714844 C 193.046875 66.421875 190.617188 68.21875 188.550781 70.285156 Z M 188.101562 69.476562 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 49.59375 169.335938 C 50.671875 170.503906 51.75 171.761719 52.828125 172.839844 C 53.910156 174.011719 54.988281 175.179688 56.066406 176.257812 C 58.3125 178.503906 60.46875 180.660156 62.804688 182.730469 C 67.390625 186.953125 72.0625 190.816406 76.917969 194.414062 C 86.625 201.605469 97.050781 207.265625 108.105469 211.042969 C 119.164062 214.90625 130.847656 216.792969 142.890625 216.882812 C 144.417969 216.882812 145.949219 216.882812 147.386719 216.882812 C 148.105469 216.882812 148.914062 216.792969 149.632812 216.792969 C 150.351562 216.792969 151.160156 216.792969 151.878906 216.703125 C 153.40625 216.613281 154.9375 216.523438 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d=\"M 30.449219 187.582031 C 29.910156 186.503906 29.640625 185.335938 29.371094 184.257812 C 29.101562 183.179688 29.011719 182.007812 28.921875 180.929688 C 28.832031 178.683594 29.011719 176.527344 29.460938 174.371094 C 29.910156 172.210938 30.71875 170.144531 31.707031 168.078125 C 32.785156 166.101562 34.042969 164.125 35.753906 162.414062 C 37.371094 160.707031 39.347656 159.179688 41.503906 157.921875 C 43.660156 156.753906 46.179688 155.945312 48.605469 155.675781 C 49.863281 155.496094 51.121094 155.496094 52.289062 155.585938 C 52.917969 155.675781 53.457031 155.765625 54.089844 155.855469 C 54.359375 155.945312 54.71875 155.945312 54.988281 156.035156 C 55.257812 156.125 55.527344 156.214844 55.886719 156.304688 C 56.425781 156.484375 56.964844 156.664062 57.503906 156.933594 C 58.042969 157.203125 58.582031 157.472656 59.03125 157.742188 C 59.300781 157.921875 59.570312 158.011719 59.75 158.191406 C 60.019531 158.371094 60.199219 158.550781 60.46875 158.730469 C 60.917969 159.089844 61.367188 159.449219 61.816406 159.898438 L 61.726562 160.617188 C 59.839844 160.4375 57.953125 160.257812 56.066406 160.4375 L 55.347656 160.4375 C 55.078125 160.4375 54.898438 160.527344 54.628906 160.527344 C 54.179688 160.617188 53.726562 160.617188 53.277344 160.707031 L 51.929688 161.066406 L 51.210938 161.246094 L 50.582031 161.515625 C 48.875 162.144531 47.167969 162.953125 45.640625 164.035156 C 44.109375 165.113281 42.671875 166.28125 41.414062 167.71875 C 38.808594 170.414062 36.832031 173.652344 35.121094 177.066406 C 34.3125 178.773438 33.503906 180.480469 32.875 182.277344 C 32.246094 184.078125 31.617188 185.875 31.167969 187.761719 Z M 30.449219 187.582031 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 225.582031 160.167969 C 224.054688 160.347656 222.617188 160.617188 221.179688 160.976562 C 219.742188 161.335938 218.300781 161.695312 216.953125 162.054688 C 214.167969 162.863281 211.5625 163.945312 209.042969 165.203125 C 204.101562 167.71875 199.875 170.953125 196.550781 174.910156 C 195.742188 175.898438 194.933594 176.886719 194.304688 177.964844 C 194.125 178.234375 193.945312 178.503906 193.765625 178.773438 C 193.585938 179.042969 193.40625 179.3125 193.226562 179.582031 C 192.867188 180.121094 192.597656 180.660156 192.238281 181.199219 C 191.699219 182.371094 191.066406 183.449219 190.527344 184.707031 L 190.167969 185.605469 C 190.078125 185.875 189.898438 186.234375 189.808594 186.503906 L 189.179688 188.390625 C 188.910156 189.019531 188.820312 189.648438 188.550781 190.277344 L 188.011719 192.167969 L 187.5625 194.144531 C 187.382812 194.773438 187.203125 195.402344 187.113281 196.121094 C 187.023438 196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 L 185.945312 203.132812 C 185.945312 203.492188 185.855469 203.761719 185.855469 204.121094 C 185.585938 206.816406 185.40625 209.421875 185.496094 211.941406 C 185.585938 214.457031 185.945312 216.882812 186.484375 219.222656 C 186.753906 220.390625 187.203125 221.46875 187.5625 222.457031 C 188.011719 223.535156 188.550781 224.523438 189.179688 225.511719 C 190.4375 227.398438 191.96875 229.199219 193.855469 230.726562 C 194.84375 231.445312 195.832031 232.253906 196.910156 232.882812 C 197.988281 233.511719 199.15625 234.140625 200.324219 234.679688 C 202.753906 235.757812 205.359375 236.65625 208.054688 237.378906 C 213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" 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67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 59.347656 233.503906 C 64.75 238.273438 72.0625 242.089844 80.324219 243.996094 C 88.273438 246.21875 96.855469 246.539062 105.117188 245.902344 C 118.152344 244.632812 126.414062 238.589844 135.953125 233.1875 C 140.402344 230.644531 144.535156 228.421875 149.300781 227.148438 C 150.890625 226.511719 152.164062 224.921875 151.527344 223.015625 C 150.890625 221.109375 149.300781 220.15625 147.394531 220.792969 C 141.992188 222.378906 137.222656 224.921875 132.453125 227.464844 C 122.601562 233.1875 115.609375 238.273438 104.164062 239.226562 C 96.855469 239.863281 88.90625 239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 135.316406 212.207031 C 139.765625 209.664062 144.214844 207.441406 148.984375 206.167969 C 150.890625 205.535156 151.84375 203.945312 151.207031 202.039062 C 150.574219 200.449219 148.984375 199.175781 147.078125 199.8125 C 141.671875 201.402344 136.90625 203.945312 132.136719 206.488281 C 122.285156 212.207031 115.289062 217.292969 103.847656 218.25 C 96.535156 218.882812 88.589844 218.566406 81.277344 216.660156 C 73.648438 214.75 67.292969 211.253906 62.84375 207.441406 C 58.710938 203.625 56.484375 199.496094 56.804688 195.042969 C 57.121094 187.097656 63.476562 180.105469 73.648438 174.699219 C 83.820312 169.296875 97.488281 165.800781 110.523438 164.527344 C 128.640625 162.941406 149.300781 167.070312 163.289062 174.066406 C 164.878906 175.019531 166.785156 174.382812 167.738281 172.476562 C 168.691406 170.886719 167.738281 168.980469 166.148438 168.027344 C 154.070312 162.304688 135.953125 158.171875 118.46875 158.171875 Z M 118.46875 158.171875 \"></path><path style=\" 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196.316406 107.980469 192.820312 C 107.980469 189.003906 105.4375 186.144531 102.574219 184.238281 C 99.398438 182.648438 95.582031 181.375 91.449219 181.375 Z M 91.449219 181.375 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 226.542969 151.816406 C 228.132812 151.816406 229.722656 153.085938 229.722656 154.992188 C 229.722656 156.902344 228.449219 158.171875 226.542969 158.171875 C 224.953125 158.171875 223.363281 156.902344 223.363281 154.992188 C 223.363281 153.085938 224.953125 151.816406 226.542969 151.816406 Z M 226.542969 145.140625 C 221.140625 145.140625 216.6875 149.589844 216.6875 154.992188 C 216.6875 160.398438 221.140625 164.847656 226.542969 164.847656 C 231.945312 164.847656 236.394531 160.398438 236.394531 154.992188 C 236.078125 149.589844 231.945312 145.140625 226.542969 145.140625 Z M 226.542969 145.140625 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 206.199219 130.835938 C 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64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>       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211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 07:12:56','2025-06-12 07:12:56','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=347',0,'revision','',0),(348,2,'2025-06-12 07:12:56','2025-06-12 07:12:56','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 258.8125 C 151.695312 258.8125 159.1875 258.089844 166.472656 256.65625 C 168.199219 256.320312 169.328125 254.644531 168.988281 252.914062 C 168.648438 251.1875 166.972656 250.066406 165.246094 250.402344 C 158.363281 251.75 151.285156 252.433594 144.207031 252.433594 C 84.308594 252.433594 35.574219 203.703125 35.574219 143.800781 C 35.574219 83.902344 84.308594 35.167969 144.207031 35.167969 C 177.703125 35.167969 208.816406 50.273438 229.578125 76.613281 C 230.667969 78 232.671875 78.234375 234.054688 77.144531 C 235.4375 76.054688 235.675781 74.050781 234.585938 72.667969 C 212.609375 44.78125 179.667969 28.792969 144.207031 28.792969 C 80.789062 28.792969 29.195312 80.382812 29.195312 143.800781 C 29.195312 207.21875 80.789062 258.8125 144.207031 258.8125 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 77.832031 C 155.292969 77.832031 166.253906 80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 69.007812 47.90625 L 70.175781 48.265625 C 70.535156 48.355469 70.984375 48.535156 71.34375 48.625 C 72.152344 48.894531 72.875 49.164062 73.683594 49.523438 C 74.402344 49.882812 75.210938 50.242188 75.929688 50.601562 C 76.648438 50.960938 77.367188 51.320312 78.085938 51.769531 C 78.804688 52.21875 79.433594 52.578125 80.152344 53.027344 C 80.78125 53.476562 81.410156 54.019531 82.042969 54.46875 C 84.558594 56.445312 86.804688 58.691406 88.691406 61.207031 C 89.589844 62.464844 90.488281 63.816406 91.300781 65.074219 C 92.109375 66.421875 92.738281 67.859375 93.367188 69.386719 L 92.828125 69.925781 L 89.589844 67.140625 C 88.421875 66.242188 87.34375 65.34375 86.175781 64.535156 C 83.839844 62.828125 81.503906 61.207031 78.984375 59.949219 C 76.46875 58.511719 73.863281 57.433594 71.253906 56.445312 C 68.558594 55.546875 65.773438 54.828125 62.984375 54.46875 C 57.414062 53.660156 51.660156 54.199219 46.179688 55.726562 C 43.480469 56.535156 40.785156 57.523438 38.269531 58.871094 C 35.753906 60.128906 33.324219 61.65625 31.078125 63.457031 Z M 30.628906 62.917969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.101562 69.476562 C 188.640625 67.859375 189.449219 66.421875 190.257812 64.984375 C 191.15625 63.546875 192.148438 62.285156 193.136719 61.027344 C 195.292969 58.511719 197.808594 56.265625 200.503906 54.378906 C 201.855469 53.386719 203.382812 52.578125 204.910156 51.859375 C 205.628906 51.5 206.4375 51.140625 207.246094 50.78125 C 207.605469 50.601562 208.054688 50.421875 208.414062 50.332031 L 209.671875 49.882812 C 210.125 49.703125 210.484375 49.613281 210.933594 49.523438 L 212.191406 49.253906 C 213 49.074219 213.898438 48.804688 214.796875 48.714844 C 216.503906 48.445312 218.300781 48.265625 220.101562 48.175781 C 227.289062 48.085938 234.390625 50.332031 240.054688 54.199219 C 240.773438 54.648438 241.402344 55.1875 242.121094 55.726562 C 242.75 56.265625 243.378906 56.804688 244.007812 57.433594 C 244.636719 58.0625 245.265625 58.511719 245.804688 59.230469 C 246.34375 59.859375 246.886719 60.488281 247.425781 61.117188 C 247.964844 61.746094 248.414062 62.464844 248.863281 63.097656 C 249.3125 63.816406 249.761719 64.445312 250.210938 65.164062 C 251.019531 66.601562 251.738281 68.128906 252.277344 69.65625 L 251.738281 70.195312 C 250.660156 69.207031 249.582031 68.21875 248.414062 67.230469 L 246.703125 65.882812 C 246.164062 65.433594 245.535156 64.984375 244.90625 64.535156 C 243.648438 63.726562 242.480469 62.828125 241.222656 62.105469 C 240.59375 61.746094 239.964844 61.296875 239.335938 60.9375 L 237.355469 59.949219 C 232.054688 57.34375 226.210938 55.90625 220.28125 56.085938 C 217.3125 56.175781 214.4375 56.535156 211.5625 57.253906 C 208.683594 57.972656 205.898438 59.050781 203.203125 60.308594 C 200.503906 61.566406 197.988281 63.097656 195.472656 64.714844 C 193.046875 66.421875 190.617188 68.21875 188.550781 70.285156 Z M 188.101562 69.476562 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 49.59375 169.335938 C 50.671875 170.503906 51.75 171.761719 52.828125 172.839844 C 53.910156 174.011719 54.988281 175.179688 56.066406 176.257812 C 58.3125 178.503906 60.46875 180.660156 62.804688 182.730469 C 67.390625 186.953125 72.0625 190.816406 76.917969 194.414062 C 86.625 201.605469 97.050781 207.265625 108.105469 211.042969 C 119.164062 214.90625 130.847656 216.792969 142.890625 216.882812 C 144.417969 216.882812 145.949219 216.882812 147.386719 216.882812 C 148.105469 216.882812 148.914062 216.792969 149.632812 216.792969 C 150.351562 216.792969 151.160156 216.792969 151.878906 216.703125 C 153.40625 216.613281 154.9375 216.523438 156.464844 216.433594 L 158.800781 216.253906 C 159.609375 216.164062 160.328125 216.074219 161.136719 215.984375 C 161.945312 215.894531 162.664062 215.894531 163.472656 215.714844 C 164.285156 215.625 165.003906 215.535156 165.8125 215.445312 L 166.980469 215.355469 L 168.148438 215.175781 C 168.957031 215.085938 169.675781 214.996094 170.484375 214.90625 C 173.632812 214.457031 176.777344 214.007812 179.921875 213.558594 L 180.191406 214.277344 C 174.261719 216.613281 168.238281 218.5 162.035156 220.03125 C 155.835938 221.46875 149.542969 222.546875 143.25 222.90625 C 136.871094 223.355469 130.488281 223.175781 124.195312 222.457031 C 117.902344 221.648438 111.613281 220.300781 105.589844 218.230469 C 93.546875 214.097656 82.402344 207.355469 72.875 198.996094 C 63.347656 190.636719 55.078125 180.75 48.964844 169.515625 Z M 49.59375 169.335938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#d71dbac92c)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" 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159.089844 61.367188 159.449219 61.816406 159.898438 L 61.726562 160.617188 C 59.839844 160.4375 57.953125 160.257812 56.066406 160.4375 L 55.347656 160.4375 C 55.078125 160.4375 54.898438 160.527344 54.628906 160.527344 C 54.179688 160.617188 53.726562 160.617188 53.277344 160.707031 L 51.929688 161.066406 L 51.210938 161.246094 L 50.582031 161.515625 C 48.875 162.144531 47.167969 162.953125 45.640625 164.035156 C 44.109375 165.113281 42.671875 166.28125 41.414062 167.71875 C 38.808594 170.414062 36.832031 173.652344 35.121094 177.066406 C 34.3125 178.773438 33.503906 180.480469 32.875 182.277344 C 32.246094 184.078125 31.617188 185.875 31.167969 187.761719 Z M 30.449219 187.582031 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 225.582031 160.167969 C 224.054688 160.347656 222.617188 160.617188 221.179688 160.976562 C 219.742188 161.335938 218.300781 161.695312 216.953125 162.054688 C 214.167969 162.863281 211.5625 163.945312 209.042969 165.203125 C 204.101562 167.71875 199.875 170.953125 196.550781 174.910156 C 195.742188 175.898438 194.933594 176.886719 194.304688 177.964844 C 194.125 178.234375 193.945312 178.503906 193.765625 178.773438 C 193.585938 179.042969 193.40625 179.3125 193.226562 179.582031 C 192.867188 180.121094 192.597656 180.660156 192.238281 181.199219 C 191.699219 182.371094 191.066406 183.449219 190.527344 184.707031 L 190.167969 185.605469 C 190.078125 185.875 189.898438 186.234375 189.808594 186.503906 L 189.179688 188.390625 C 188.910156 189.019531 188.820312 189.648438 188.550781 190.277344 L 188.011719 192.167969 L 187.5625 194.144531 C 187.382812 194.773438 187.203125 195.402344 187.113281 196.121094 C 187.023438 196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 L 185.945312 203.132812 C 185.945312 203.492188 185.855469 203.761719 185.855469 204.121094 C 185.585938 206.816406 185.40625 209.421875 185.496094 211.941406 C 185.585938 214.457031 185.945312 216.882812 186.484375 219.222656 C 186.753906 220.390625 187.203125 221.46875 187.5625 222.457031 C 188.011719 223.535156 188.550781 224.523438 189.179688 225.511719 C 190.4375 227.398438 191.96875 229.199219 193.855469 230.726562 C 194.84375 231.445312 195.832031 232.253906 196.910156 232.882812 C 197.988281 233.511719 199.15625 234.140625 200.324219 234.679688 C 202.753906 235.757812 205.359375 236.65625 208.054688 237.378906 C 213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg 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768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />								</a>\n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 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140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 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166.785156 94.28125 156.613281 91.421875 C 156.292969 91.101562 155.660156 91.101562 155.339844 91.101562 Z M 155.339844 91.101562 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 178.226562 181.058594 C 181.722656 181.058594 186.492188 184.238281 189.988281 189.640625 C 193.800781 195.042969 196.34375 202.992188 196.34375 210.621094 C 196.34375 222.378906 188.082031 230.644531 178.226562 230.644531 C 168.375 230.644531 160.109375 222.378906 160.109375 210.621094 C 160.109375 202.992188 162.652344 195.363281 166.464844 189.640625 C 170.28125 184.238281 174.730469 181.058594 178.226562 181.058594 Z M 178.226562 174.382812 C 171.234375 174.382812 165.195312 179.46875 161.0625 186.144531 C 156.613281 192.820312 153.75 201.402344 153.75 210.621094 C 153.75 225.558594 164.878906 237.003906 178.546875 237.003906 C 192.214844 237.003906 203.339844 225.242188 203.339844 210.621094 C 203.339844 201.402344 200.476562 192.820312 196.027344 186.144531 C 191.257812 179.46875 185.21875 174.382812 178.226562 174.382812 Z M 178.226562 174.382812 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 206.199219 188.050781 C 204.292969 187.734375 202.703125 189.003906 202.386719 190.910156 C 202.066406 192.820312 203.339844 194.410156 205.246094 194.726562 C 211.921875 195.679688 218.597656 198.222656 223.046875 201.71875 C 227.496094 205.214844 230.039062 209.347656 230.039062 212.527344 C 230.039062 216.023438 226.859375 220.792969 221.457031 224.289062 C 216.054688 228.101562 208.105469 230.644531 200.476562 230.644531 C 198.570312 230.644531 197.300781 232.234375 197.300781 233.824219 C 197.300781 235.730469 198.886719 237.003906 200.476562 237.003906 C 209.695312 237.003906 218.277344 234.140625 224.953125 229.691406 C 231.628906 225.242188 236.394531 219.203125 236.394531 212.527344 C 236.394531 206.488281 232.265625 200.765625 226.859375 196.632812 C 221.457031 192.183594 214.144531 189.003906 206.199219 188.050781 Z M 206.199219 188.050781 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 90.496094 65.992188 L 122.917969 65.992188 L 122.917969 76.480469 C 122.917969 85.382812 126.414062 89.832031 128.957031 93.644531 C 129.910156 95.234375 130.867188 96.824219 131.820312 99.050781 L 81.597656 99.050781 C 82.550781 96.824219 83.503906 95.234375 84.457031 93.644531 C 87 89.832031 90.496094 85.382812 90.496094 76.480469 Z M 88.90625 47.875 L 124.191406 47.875 C 126.097656 47.875 127.367188 49.144531 127.367188 51.050781 L 127.367188 55.820312 C 127.367188 57.410156 126.414062 58.679688 125.144531 59 C 124.824219 59 124.507812 59 124.191406 59 L 88.90625 59 C 87 59 85.730469 57.726562 85.730469 55.820312 L 85.730469 51.050781 C 85.730469 49.460938 87.316406 47.875 88.90625 47.875 Z M 88.90625 41.199219 C 83.503906 41.199219 79.054688 45.648438 79.054688 51.050781 L 79.054688 55.820312 C 79.054688 59.316406 80.960938 62.496094 83.820312 64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"eb1e0a5693\"><path d=\"M 28.832031 80 L 236 80 L 236 220 L 28.832031 220 Z M 28.832031 80 \"></path></clipPath><clipPath id=\"41cc57cbdd\"><path d=\"M 28.832031 112 L 236 112 L 236 118 L 28.832031 118 Z M 28.832031 112 \"></path></clipPath><clipPath id=\"d4063ebbea\"><path d=\"M 59 63.488281 L 85 63.488281 L 85 104 L 59 104 Z M 59 63.488281 \"></path></clipPath><clipPath id=\"e0e5a2f175\"><path d=\"M 179 63.488281 L 205 63.488281 L 205 104 L 179 104 Z M 179 63.488281 \"></path></clipPath><clipPath id=\"77d7ddcf8d\"><path d=\"M 183 148 L 259 148 L 259 224.691406 L 183 224.691406 Z M 183 148 \"></path></clipPath></defs><g id=\"acc1d295c8\"><g clip-rule=\"nonzero\" clip-path=\"url(#eb1e0a5693)\"><path style=\" 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224.222656 Z M 221.167969 153.769531 C 203.179688 153.769531 188.546875 168.402344 188.546875 186.390625 C 188.546875 204.378906 203.179688 219.015625 221.167969 219.015625 C 239.15625 219.015625 253.789062 204.378906 253.789062 186.390625 C 253.789062 168.402344 239.15625 153.769531 221.167969 153.769531 Z M 221.167969 153.769531 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.640625 194.425781 L 197.695312 194.425781 C 196.257812 194.425781 195.09375 193.261719 195.09375 191.824219 C 195.09375 177.925781 206.398438 166.617188 220.296875 166.617188 L 222.039062 166.617188 C 235.9375 166.617188 247.242188 177.925781 247.242188 191.824219 C 247.242188 193.261719 246.078125 194.425781 244.640625 194.425781 Z M 200.472656 189.21875 L 241.871094 189.21875 C 240.589844 179.417969 232.183594 171.824219 222.039062 171.824219 L 220.296875 171.824219 C 210.152344 171.824219 201.746094 179.417969 200.472656 189.21875 Z M 200.472656 189.21875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 07:12:56','2025-06-12 07:12:56','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=348',0,'revision','',0),(351,2,'2025-06-12 07:31:29','2025-06-12 07:31:29','','รูปทรงหุ่นผู้หญิง','','inherit','open','closed','','4950347','','','2025-06-12 07:31:59','2025-06-12 07:31:59','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/4950347.jpg',0,'attachment','image/jpeg',0),(359,2,'2025-06-12 08:21:47','2025-06-12 08:21:47','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" 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241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" 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C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 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151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 135.460938 C 256.820312 134.714844 256.867188 133.96875 256.875 133.21875 C 256.882812 132.46875 256.851562 131.71875 256.785156 130.972656 C 256.714844 130.226562 256.609375 129.484375 256.464844 128.75 C 256.324219 128.015625 256.140625 127.285156 255.925781 126.570312 C 255.707031 125.851562 255.453125 125.148438 255.164062 124.457031 C 254.875 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205.078125 117.113281 204.847656 117.34375 204.664062 117.621094 C 204.480469 117.898438 204.355469 118.199219 204.292969 118.527344 C 203.015625 124.789062 206.390625 140.457031 211.152344 147.03125 C 200.996094 169.722656 182.085938 192.796875 162.945312 204.183594 C 162.664062 204.355469 162.425781 204.574219 162.230469 204.835938 C 162.035156 205.101562 161.898438 205.394531 161.816406 205.714844 C 161.738281 206.035156 161.722656 206.355469 161.769531 206.679688 C 161.816406 207.007812 161.925781 207.3125 162.09375 207.59375 C 162.261719 207.878906 162.480469 208.117188 162.742188 208.316406 C 163.003906 208.511719 163.296875 208.652344 163.617188 208.734375 C 163.933594 208.816406 164.257812 208.835938 164.582031 208.789062 C 164.910156 208.742188 165.214844 208.636719 165.496094 208.472656 C 183.328125 197.867188 200.539062 178.292969 211.582031 157.617188 C 213.035156 157.871094 214.5 157.992188 215.972656 157.980469 C 224.332031 157.980469 235.910156 155.007812 240.195312 151.847656 C 240.472656 151.65625 240.699219 151.417969 240.878906 151.132812 C 241.054688 150.847656 241.171875 150.542969 241.226562 150.210938 C 241.28125 149.878906 241.269531 149.546875 241.191406 149.222656 C 241.113281 148.894531 240.976562 148.59375 240.773438 148.324219 C 240.574219 148.054688 240.332031 147.832031 240.042969 147.660156 C 239.753906 147.488281 239.441406 147.378906 239.109375 147.332031 C 238.777344 147.285156 238.449219 147.308594 238.125 147.394531 C 237.796875 147.480469 237.503906 147.625 237.238281 147.832031 Z M 237.238281 147.824219 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 87.875 200.945312 C 87.546875 200.949219 87.230469 201.015625 86.925781 201.144531 C 86.621094 201.273438 86.355469 201.453125 86.121094 201.6875 C 85.886719 201.917969 85.707031 202.1875 85.578125 202.492188 C 85.449219 202.796875 85.386719 203.113281 85.382812 203.441406 C 85.382812 203.773438 85.445312 204.089844 85.570312 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768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />								</a>\n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 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135.316406 212.207031 C 139.765625 209.664062 144.214844 207.441406 148.984375 206.167969 C 150.890625 205.535156 151.84375 203.945312 151.207031 202.039062 C 150.574219 200.449219 148.984375 199.175781 147.078125 199.8125 C 141.671875 201.402344 136.90625 203.945312 132.136719 206.488281 C 122.285156 212.207031 115.289062 217.292969 103.847656 218.25 C 96.535156 218.882812 88.589844 218.566406 81.277344 216.660156 C 73.648438 214.75 67.292969 211.253906 62.84375 207.441406 C 58.710938 203.625 56.484375 199.496094 56.804688 195.042969 C 57.121094 187.097656 63.476562 180.105469 73.648438 174.699219 C 83.820312 169.296875 97.488281 165.800781 110.523438 164.527344 C 128.640625 162.941406 149.300781 167.070312 163.289062 174.066406 C 164.878906 175.019531 166.785156 174.382812 167.738281 172.476562 C 168.691406 170.886719 167.738281 168.980469 166.148438 168.027344 C 154.070312 162.304688 135.953125 158.171875 118.46875 158.171875 Z M 118.46875 158.171875 \"></path><path style=\" 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206.199219 188.050781 Z M 206.199219 188.050781 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 90.496094 65.992188 L 122.917969 65.992188 L 122.917969 76.480469 C 122.917969 85.382812 126.414062 89.832031 128.957031 93.644531 C 129.910156 95.234375 130.867188 96.824219 131.820312 99.050781 L 81.597656 99.050781 C 82.550781 96.824219 83.503906 95.234375 84.457031 93.644531 C 87 89.832031 90.496094 85.382812 90.496094 76.480469 Z M 88.90625 47.875 L 124.191406 47.875 C 126.097656 47.875 127.367188 49.144531 127.367188 51.050781 L 127.367188 55.820312 C 127.367188 57.410156 126.414062 58.679688 125.144531 59 C 124.824219 59 124.507812 59 124.191406 59 L 88.90625 59 C 87 59 85.730469 57.726562 85.730469 55.820312 L 85.730469 51.050781 C 85.730469 49.460938 87.316406 47.875 88.90625 47.875 Z M 88.90625 41.199219 C 83.503906 41.199219 79.054688 45.648438 79.054688 51.050781 L 79.054688 55.820312 C 79.054688 59.316406 80.960938 62.496094 83.820312 64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>       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105.667969 184.402344 107.902344 186.636719 107.902344 189.386719 L 107.902344 202.753906 C 107.902344 205.503906 105.667969 207.738281 102.917969 207.738281 Z M 89.773438 202.53125 L 102.695312 202.53125 L 102.695312 189.609375 L 89.773438 189.609375 Z M 102.917969 189.609375 Z M 102.917969 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 138.773438 207.738281 L 125.40625 207.738281 C 122.65625 207.738281 120.421875 205.503906 120.421875 202.753906 L 120.421875 189.386719 C 120.421875 186.636719 122.65625 184.402344 125.40625 184.402344 L 138.773438 184.402344 C 141.523438 184.402344 143.757812 186.636719 143.757812 189.386719 L 143.757812 202.753906 C 143.757812 205.503906 141.523438 207.738281 138.773438 207.738281 Z M 125.628906 202.53125 L 138.550781 202.53125 L 138.550781 189.609375 L 125.628906 189.609375 Z M 138.773438 189.609375 Z M 138.773438 189.609375 \"></path><path style=\" 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224.222656 Z M 221.167969 153.769531 C 203.179688 153.769531 188.546875 168.402344 188.546875 186.390625 C 188.546875 204.378906 203.179688 219.015625 221.167969 219.015625 C 239.15625 219.015625 253.789062 204.378906 253.789062 186.390625 C 253.789062 168.402344 239.15625 153.769531 221.167969 153.769531 Z M 221.167969 153.769531 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.640625 194.425781 L 197.695312 194.425781 C 196.257812 194.425781 195.09375 193.261719 195.09375 191.824219 C 195.09375 177.925781 206.398438 166.617188 220.296875 166.617188 L 222.039062 166.617188 C 235.9375 166.617188 247.242188 177.925781 247.242188 191.824219 C 247.242188 193.261719 246.078125 194.425781 244.640625 194.425781 Z M 200.472656 189.21875 L 241.871094 189.21875 C 240.589844 179.417969 232.183594 171.824219 222.039062 171.824219 L 220.296875 171.824219 C 210.152344 171.824219 201.746094 179.417969 200.472656 189.21875 Z M 200.472656 189.21875 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211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 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ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 08:21:47','2025-06-12 08:21:47','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=359',0,'revision','',0),(360,2,'2025-06-12 08:21:49','2025-06-12 08:21:49','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath 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253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 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65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" 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75.226562 C 184.0625 75.554688 185.132812 76 186.152344 76.566406 C 187.175781 77.128906 188.121094 77.796875 189 78.566406 C 189.929688 79.335938 190.769531 80.199219 191.515625 81.152344 C 192.265625 82.101562 192.902344 83.125 193.429688 84.214844 C 193.957031 85.300781 194.359375 86.433594 194.644531 87.613281 C 194.929688 88.789062 195.082031 89.980469 195.109375 91.191406 C 195.109375 91.523438 195.171875 91.839844 195.300781 92.148438 C 195.425781 92.453125 195.605469 92.726562 195.839844 92.960938 C 196.074219 93.195312 196.34375 93.375 196.648438 93.503906 C 196.957031 93.628906 197.273438 93.691406 197.605469 93.691406 C 198.023438 93.691406 198.414062 93.585938 198.78125 93.386719 C 199.183594 93.171875 199.503906 92.867188 199.742188 92.476562 C 199.980469 92.085938 200.097656 91.660156 200.101562 91.203125 C 200.074219 89.632812 199.878906 88.078125 199.515625 86.550781 C 199.152344 85.019531 198.632812 83.542969 197.953125 82.125 C 197.273438 80.707031 196.453125 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45.183594 124.28125 45.296875 123.246094 45.480469 C 122.210938 45.664062 121.191406 45.914062 120.1875 46.234375 C 113.023438 48.59375 107.949219 54.34375 106.003906 62.183594 C 104.484375 62.109375 102.976562 62.183594 101.472656 62.414062 C 99.972656 62.644531 98.507812 63.019531 97.082031 63.546875 C 95.65625 64.070312 94.296875 64.734375 93.003906 65.535156 C 91.710938 66.332031 90.511719 67.253906 89.40625 68.296875 C 88.25 69.367188 87.222656 70.550781 86.320312 71.84375 C 85.421875 73.136719 84.667969 74.507812 84.058594 75.960938 C 83.453125 77.417969 83.007812 78.917969 82.722656 80.46875 C 82.441406 82.019531 82.324219 83.582031 82.375 85.15625 C 80.1875 86.472656 78.199219 88.042969 76.410156 89.867188 C 74.425781 88.414062 72.25 87.355469 69.878906 86.699219 C 68.886719 86.441406 67.886719 86.253906 66.871094 86.132812 C 65.855469 86.007812 64.835938 85.957031 63.816406 85.96875 C 62.792969 85.984375 61.777344 86.066406 60.765625 86.214844 C 59.753906 86.363281 58.757812 86.578125 57.773438 86.863281 C 56.792969 87.144531 55.832031 87.492188 54.894531 87.902344 C 53.960938 88.3125 53.054688 88.78125 52.179688 89.3125 C 51.308594 89.84375 50.472656 90.433594 49.679688 91.074219 C 48.882812 91.714844 48.132812 92.410156 47.429688 93.152344 C 42.457031 98.503906 40.828125 105.738281 42.820312 113.28125 C 41.5 113.933594 40.257812 114.707031 39.09375 115.605469 C 37.929688 116.503906 36.867188 117.511719 35.902344 118.625 C 34.941406 119.738281 34.097656 120.9375 33.378906 122.21875 C 32.65625 123.5 32.070312 124.84375 31.617188 126.242188 C 31.140625 127.691406 30.820312 129.175781 30.65625 130.691406 C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 141.136719 32.730469 142.519531 33.507812 143.832031 C 32.566406 145.371094 31.804688 146.988281 31.210938 148.691406 C 30.621094 150.390625 30.21875 152.136719 30 153.921875 C 29.78125 155.710938 29.757812 157.5 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204.347656 107.621094 204.542969 107.644531 204.738281 107.648438 C 204.933594 107.648438 205.128906 107.625 205.320312 107.582031 C 205.511719 107.539062 205.695312 107.472656 205.871094 107.382812 C 206.046875 107.292969 206.210938 107.1875 206.363281 107.0625 C 206.511719 106.933594 206.648438 106.792969 206.765625 106.632812 C 206.882812 106.472656 206.976562 106.304688 207.054688 106.125 C 207.132812 105.941406 207.183594 105.753906 207.21875 105.558594 C 208.359375 98.664062 212.273438 93.808594 218.242188 91.886719 C 219.773438 91.398438 221.339844 91.117188 222.945312 91.050781 C 224.550781 90.980469 226.136719 91.125 227.703125 91.484375 C 229.269531 91.839844 230.757812 92.398438 232.175781 93.15625 C 233.59375 93.914062 234.882812 94.84375 236.050781 95.949219 C 240.417969 100.289062 241.550781 106.675781 239.253906 113.953125 C 239.15625 114.269531 239.121094 114.589844 239.148438 114.914062 C 239.175781 115.242188 239.265625 115.550781 239.417969 115.84375 C 239.566406 116.136719 239.769531 116.390625 240.019531 116.601562 C 240.269531 116.8125 240.550781 116.972656 240.863281 117.074219 C 241.457031 117.292969 242.039062 117.546875 242.609375 117.835938 C 243.175781 118.121094 243.726562 118.441406 244.257812 118.789062 C 244.789062 119.136719 245.296875 119.515625 245.789062 119.921875 C 246.277344 120.328125 246.742188 120.761719 247.179688 121.222656 C 247.621094 121.679688 248.035156 122.164062 248.421875 122.667969 C 248.804688 123.171875 249.160156 123.699219 249.488281 124.246094 C 249.816406 124.789062 250.109375 125.351562 250.371094 125.933594 C 250.636719 126.511719 250.867188 127.101562 251.0625 127.707031 C 251.257812 128.3125 251.417969 128.925781 251.546875 129.550781 C 251.675781 130.171875 251.765625 130.800781 251.820312 131.433594 C 251.878906 132.066406 251.898438 132.703125 251.882812 133.339844 C 251.867188 133.972656 251.816406 134.605469 251.730469 135.238281 C 251.644531 135.867188 251.519531 136.488281 251.363281 137.105469 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111.941406 114.988281 111.363281 113.554688 110.628906 112.179688 C 109.894531 110.804688 109.023438 109.523438 108.015625 108.335938 C 107.007812 107.148438 105.882812 106.082031 104.648438 105.136719 C 103.410156 104.1875 102.085938 103.382812 100.675781 102.722656 C 99.421875 102.109375 98.121094 101.625 96.769531 101.269531 C 95.421875 100.910156 94.050781 100.691406 92.660156 100.605469 C 91.265625 100.515625 89.878906 100.566406 88.496094 100.753906 C 87.113281 100.941406 85.761719 101.261719 84.441406 101.714844 C 83.53125 98.625 82.0625 95.828125 80.035156 93.320312 C 81.855469 91.480469 83.902344 89.945312 86.179688 88.71875 C 86.621094 88.476562 86.957031 88.132812 87.1875 87.6875 C 87.421875 87.242188 87.511719 86.769531 87.457031 86.269531 C 87.316406 84.945312 87.328125 83.625 87.496094 82.308594 C 87.664062 80.988281 87.980469 79.707031 88.445312 78.464844 C 88.910156 77.21875 89.515625 76.042969 90.253906 74.941406 C 90.996094 73.835938 91.851562 72.832031 92.828125 71.929688 C 94.449219 70.398438 96.292969 69.222656 98.363281 68.394531 C 100.433594 67.566406 102.582031 67.148438 104.808594 67.136719 C 105.738281 67.136719 106.664062 67.214844 107.582031 67.371094 C 107.910156 67.425781 108.234375 67.417969 108.558594 67.34375 C 108.882812 67.265625 109.179688 67.132812 109.453125 66.941406 C 109.722656 66.746094 109.945312 66.507812 110.121094 66.222656 C 110.296875 65.941406 110.410156 65.636719 110.460938 65.308594 C 111.628906 58.070312 115.640625 52.984375 121.753906 50.972656 C 123.332031 50.46875 124.953125 50.179688 126.609375 50.109375 C 128.265625 50.039062 129.902344 50.1875 131.523438 50.550781 C 133.140625 50.917969 134.679688 51.492188 136.144531 52.273438 C 137.609375 53.050781 138.945312 54.011719 140.152344 55.148438 C 144.785156 59.6875 146.0625 66.34375 143.75 73.902344 C 143.695312 74.085938 143.660156 74.277344 143.648438 74.46875 C 143.632812 74.660156 143.644531 74.851562 143.675781 75.042969 C 143.707031 75.234375 143.761719 75.417969 143.835938 75.597656 C 143.910156 75.773438 144.003906 75.941406 144.117188 76.097656 C 144.230469 76.253906 144.359375 76.394531 144.507812 76.523438 C 144.652344 76.648438 144.8125 76.753906 144.984375 76.84375 C 145.152344 76.933594 145.332031 77.003906 145.519531 77.050781 C 145.707031 77.097656 145.898438 77.125 146.089844 77.128906 C 147.40625 77.15625 148.703125 77.339844 149.976562 77.679688 C 151.25 78.015625 152.46875 78.492188 153.628906 79.117188 C 154.792969 79.738281 155.863281 80.488281 156.847656 81.367188 C 157.832031 82.242188 158.703125 83.21875 159.457031 84.300781 C 160.25 85.382812 160.90625 86.539062 161.429688 87.773438 C 161.953125 89.003906 162.328125 90.28125 162.554688 91.601562 C 162.78125 92.921875 162.851562 94.253906 162.769531 95.589844 C 162.6875 96.925781 162.453125 98.238281 162.066406 99.519531 C 161.933594 99.945312 161.914062 100.375 162.011719 100.8125 C 162.105469 101.25 162.304688 101.628906 162.609375 101.960938 C 163.625 103.132812 164.515625 104.398438 165.273438 105.75 C 166.035156 107.105469 166.648438 108.523438 167.121094 110.003906 C 167.59375 111.484375 167.910156 112.996094 168.074219 114.539062 C 168.234375 116.085938 168.242188 117.628906 168.089844 119.175781 C 165.960938 120.3125 164.054688 121.742188 162.363281 123.460938 C 160.675781 125.183594 159.285156 127.121094 158.1875 129.269531 C 156.914062 131.882812 156.167969 134.640625 155.941406 137.539062 C 154.765625 138.089844 153.496094 138.582031 152.179688 139.082031 C 147.132812 141.003906 140.855469 143.394531 139.972656 151.078125 C 136.277344 169.207031 142.535156 194.542969 146.722656 205.933594 C 145.707031 206.90625 144.746094 207.789062 143.855469 208.605469 C 143.648438 208.539062 143.429688 208.453125 143.210938 208.375 C 134.253906 199.621094 122.011719 184.648438 117.863281 171.300781 C 117.835938 171.222656 117.808594 171.148438 117.777344 171.070312 C 116.101562 167.117188 118.078125 164.476562 121.714844 160.144531 Z M 163.464844 184.421875 C 159.902344 190.804688 155.621094 196.664062 150.621094 202 C 146.664062 190.332031 141.566406 168.019531 144.882812 151.960938 C 144.898438 151.882812 144.914062 151.804688 144.921875 151.722656 C 145.402344 147.214844 148.664062 145.753906 153.953125 143.738281 C 154.652344 143.472656 155.355469 143.203125 156.058594 142.921875 C 156.382812 145.050781 156.914062 147.125 157.660156 149.144531 C 158.402344 151.164062 159.34375 153.085938 160.480469 154.914062 C 161.617188 156.742188 162.921875 158.4375 164.40625 160 C 165.886719 161.5625 167.507812 162.960938 169.273438 164.191406 C 171.953125 168.792969 168.375 175.3125 165.484375 180.578125 C 164.726562 181.945312 164.015625 183.242188 163.464844 184.421875 Z M 160.511719 236.148438 C 158.214844 238.449219 153.5625 239.171875 144.449219 238.628906 C 144.34375 238.617188 144.234375 238.617188 144.128906 238.628906 C 135.679688 239.222656 130.628906 238.425781 128.238281 236.132812 C 125.890625 233.878906 125.5625 229.5625 125.664062 223.332031 C 130.082031 224.40625 134.5625 224.988281 139.109375 225.078125 C 140.496094 225.085938 141.875 224.988281 143.25 224.796875 C 144.816406 225.074219 146.398438 225.207031 147.988281 225.195312 C 153.113281 225.0625 158.152344 224.332031 163.109375 223.007812 C 163.351562 230.101562 162.546875 234.101562 160.511719 236.148438 Z M 160.511719 236.148438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 237.238281 147.824219 C 233.386719 150.660156 220.929688 153.519531 213.984375 152.90625 C 217.976562 144.894531 220.863281 136.507812 222.65625 127.742188 C 222.714844 127.417969 222.707031 127.09375 222.640625 126.773438 C 222.570312 126.453125 222.441406 126.15625 222.253906 125.886719 C 222.070312 125.613281 221.835938 125.390625 221.5625 125.210938 C 221.285156 125.03125 220.988281 124.910156 220.664062 124.847656 C 220.34375 124.789062 220.019531 124.789062 219.699219 124.855469 C 219.375 124.921875 219.078125 125.046875 218.804688 125.230469 C 218.535156 125.417969 218.304688 125.644531 218.125 125.917969 C 217.941406 126.191406 217.820312 126.488281 217.753906 126.8125 C 216.777344 131.757812 215.375 136.578125 213.546875 141.273438 C 210.476562 134.851562 208.296875 123.855469 209.179688 119.523438 C 209.25 119.199219 209.253906 118.871094 209.195312 118.546875 C 209.132812 118.21875 209.011719 117.914062 208.828125 117.636719 C 208.648438 117.359375 208.417969 117.125 208.144531 116.9375 C 207.867188 116.75 207.566406 116.625 207.242188 116.558594 C 206.914062 116.492188 206.589844 116.488281 206.261719 116.554688 C 205.933594 116.617188 205.632812 116.742188 205.355469 116.925781 C 205.078125 117.113281 204.847656 117.34375 204.664062 117.621094 C 204.480469 117.898438 204.355469 118.199219 204.292969 118.527344 C 203.015625 124.789062 206.390625 140.457031 211.152344 147.03125 C 200.996094 169.722656 182.085938 192.796875 162.945312 204.183594 C 162.664062 204.355469 162.425781 204.574219 162.230469 204.835938 C 162.035156 205.101562 161.898438 205.394531 161.816406 205.714844 C 161.738281 206.035156 161.722656 206.355469 161.769531 206.679688 C 161.816406 207.007812 161.925781 207.3125 162.09375 207.59375 C 162.261719 207.878906 162.480469 208.117188 162.742188 208.316406 C 163.003906 208.511719 163.296875 208.652344 163.617188 208.734375 C 163.933594 208.816406 164.257812 208.835938 164.582031 208.789062 C 164.910156 208.742188 165.214844 208.636719 165.496094 208.472656 C 183.328125 197.867188 200.539062 178.292969 211.582031 157.617188 C 213.035156 157.871094 214.5 157.992188 215.972656 157.980469 C 224.332031 157.980469 235.910156 155.007812 240.195312 151.847656 C 240.472656 151.65625 240.699219 151.417969 240.878906 151.132812 C 241.054688 150.847656 241.171875 150.542969 241.226562 150.210938 C 241.28125 149.878906 241.269531 149.546875 241.191406 149.222656 C 241.113281 148.894531 240.976562 148.59375 240.773438 148.324219 C 240.574219 148.054688 240.332031 147.832031 240.042969 147.660156 C 239.753906 147.488281 239.441406 147.378906 239.109375 147.332031 C 238.777344 147.285156 238.449219 147.308594 238.125 147.394531 C 237.796875 147.480469 237.503906 147.625 237.238281 147.832031 Z M 237.238281 147.824219 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 87.875 200.945312 C 87.546875 200.949219 87.230469 201.015625 86.925781 201.144531 C 86.621094 201.273438 86.355469 201.453125 86.121094 201.6875 C 85.886719 201.917969 85.707031 202.1875 85.578125 202.492188 C 85.449219 202.796875 85.386719 203.113281 85.382812 203.441406 C 85.382812 203.773438 85.445312 204.089844 85.570312 204.398438 C 85.699219 204.703125 85.878906 204.972656 86.113281 205.207031 C 86.347656 205.441406 86.617188 205.621094 86.921875 205.746094 C 87.226562 205.875 87.546875 205.9375 87.875 205.9375 C 88.207031 205.9375 88.527344 205.875 88.832031 205.746094 C 89.136719 205.621094 89.40625 205.441406 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768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />								</a>\n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 59.347656 233.503906 C 64.75 238.273438 72.0625 242.089844 80.324219 243.996094 C 88.273438 246.21875 96.855469 246.539062 105.117188 245.902344 C 118.152344 244.632812 126.414062 238.589844 135.953125 233.1875 C 140.402344 230.644531 144.535156 228.421875 149.300781 227.148438 C 150.890625 226.511719 152.164062 224.921875 151.527344 223.015625 C 150.890625 221.109375 149.300781 220.15625 147.394531 220.792969 C 141.992188 222.378906 137.222656 224.921875 132.453125 227.464844 C 122.601562 233.1875 115.609375 238.273438 104.164062 239.226562 C 96.855469 239.863281 88.90625 239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 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206.199219 188.050781 Z M 206.199219 188.050781 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 90.496094 65.992188 L 122.917969 65.992188 L 122.917969 76.480469 C 122.917969 85.382812 126.414062 89.832031 128.957031 93.644531 C 129.910156 95.234375 130.867188 96.824219 131.820312 99.050781 L 81.597656 99.050781 C 82.550781 96.824219 83.503906 95.234375 84.457031 93.644531 C 87 89.832031 90.496094 85.382812 90.496094 76.480469 Z M 88.90625 47.875 L 124.191406 47.875 C 126.097656 47.875 127.367188 49.144531 127.367188 51.050781 L 127.367188 55.820312 C 127.367188 57.410156 126.414062 58.679688 125.144531 59 C 124.824219 59 124.507812 59 124.191406 59 L 88.90625 59 C 87 59 85.730469 57.726562 85.730469 55.820312 L 85.730469 51.050781 C 85.730469 49.460938 87.316406 47.875 88.90625 47.875 Z M 88.90625 41.199219 C 83.503906 41.199219 79.054688 45.648438 79.054688 51.050781 L 79.054688 55.820312 C 79.054688 59.316406 80.960938 62.496094 83.820312 64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>       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105.667969 184.402344 107.902344 186.636719 107.902344 189.386719 L 107.902344 202.753906 C 107.902344 205.503906 105.667969 207.738281 102.917969 207.738281 Z M 89.773438 202.53125 L 102.695312 202.53125 L 102.695312 189.609375 L 89.773438 189.609375 Z M 102.917969 189.609375 Z M 102.917969 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 138.773438 207.738281 L 125.40625 207.738281 C 122.65625 207.738281 120.421875 205.503906 120.421875 202.753906 L 120.421875 189.386719 C 120.421875 186.636719 122.65625 184.402344 125.40625 184.402344 L 138.773438 184.402344 C 141.523438 184.402344 143.757812 186.636719 143.757812 189.386719 L 143.757812 202.753906 C 143.757812 205.503906 141.523438 207.738281 138.773438 207.738281 Z M 125.628906 202.53125 L 138.550781 202.53125 L 138.550781 189.609375 L 125.628906 189.609375 Z M 138.773438 189.609375 Z M 138.773438 189.609375 \"></path><path style=\" 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224.222656 Z M 221.167969 153.769531 C 203.179688 153.769531 188.546875 168.402344 188.546875 186.390625 C 188.546875 204.378906 203.179688 219.015625 221.167969 219.015625 C 239.15625 219.015625 253.789062 204.378906 253.789062 186.390625 C 253.789062 168.402344 239.15625 153.769531 221.167969 153.769531 Z M 221.167969 153.769531 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.640625 194.425781 L 197.695312 194.425781 C 196.257812 194.425781 195.09375 193.261719 195.09375 191.824219 C 195.09375 177.925781 206.398438 166.617188 220.296875 166.617188 L 222.039062 166.617188 C 235.9375 166.617188 247.242188 177.925781 247.242188 191.824219 C 247.242188 193.261719 246.078125 194.425781 244.640625 194.425781 Z M 200.472656 189.21875 L 241.871094 189.21875 C 240.589844 179.417969 232.183594 171.824219 222.039062 171.824219 L 220.296875 171.824219 C 210.152344 171.824219 201.746094 179.417969 200.472656 189.21875 Z M 200.472656 189.21875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 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ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 08:21:49','2025-06-12 08:21:49','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=360',0,'revision','',0),(361,2,'2025-06-12 08:21:50','2025-06-12 08:21:50','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 258.8125 C 151.695312 258.8125 159.1875 258.089844 166.472656 256.65625 C 168.199219 256.320312 169.328125 254.644531 168.988281 252.914062 C 168.648438 251.1875 166.972656 250.066406 165.246094 250.402344 C 158.363281 251.75 151.285156 252.433594 144.207031 252.433594 C 84.308594 252.433594 35.574219 203.703125 35.574219 143.800781 C 35.574219 83.902344 84.308594 35.167969 144.207031 35.167969 C 177.703125 35.167969 208.816406 50.273438 229.578125 76.613281 C 230.667969 78 232.671875 78.234375 234.054688 77.144531 C 235.4375 76.054688 235.675781 74.050781 234.585938 72.667969 C 212.609375 44.78125 179.667969 28.792969 144.207031 28.792969 C 80.789062 28.792969 29.195312 80.382812 29.195312 143.800781 C 29.195312 207.21875 80.789062 258.8125 144.207031 258.8125 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 77.832031 C 155.292969 77.832031 166.253906 80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 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187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 69.007812 47.90625 L 70.175781 48.265625 C 70.535156 48.355469 70.984375 48.535156 71.34375 48.625 C 72.152344 48.894531 72.875 49.164062 73.683594 49.523438 C 74.402344 49.882812 75.210938 50.242188 75.929688 50.601562 C 76.648438 50.960938 77.367188 51.320312 78.085938 51.769531 C 78.804688 52.21875 79.433594 52.578125 80.152344 53.027344 C 80.78125 53.476562 81.410156 54.019531 82.042969 54.46875 C 84.558594 56.445312 86.804688 58.691406 88.691406 61.207031 C 89.589844 62.464844 90.488281 63.816406 91.300781 65.074219 C 92.109375 66.421875 92.738281 67.859375 93.367188 69.386719 L 92.828125 69.925781 L 89.589844 67.140625 C 88.421875 66.242188 87.34375 65.34375 86.175781 64.535156 C 83.839844 62.828125 81.503906 61.207031 78.984375 59.949219 C 76.46875 58.511719 73.863281 57.433594 71.253906 56.445312 C 68.558594 55.546875 65.773438 54.828125 62.984375 54.46875 C 57.414062 53.660156 51.660156 54.199219 46.179688 55.726562 C 43.480469 56.535156 40.785156 57.523438 38.269531 58.871094 C 35.753906 60.128906 33.324219 61.65625 31.078125 63.457031 Z M 30.628906 62.917969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.101562 69.476562 C 188.640625 67.859375 189.449219 66.421875 190.257812 64.984375 C 191.15625 63.546875 192.148438 62.285156 193.136719 61.027344 C 195.292969 58.511719 197.808594 56.265625 200.503906 54.378906 C 201.855469 53.386719 203.382812 52.578125 204.910156 51.859375 C 205.628906 51.5 206.4375 51.140625 207.246094 50.78125 C 207.605469 50.601562 208.054688 50.421875 208.414062 50.332031 L 209.671875 49.882812 C 210.125 49.703125 210.484375 49.613281 210.933594 49.523438 L 212.191406 49.253906 C 213 49.074219 213.898438 48.804688 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214.4375 56.535156 211.5625 57.253906 C 208.683594 57.972656 205.898438 59.050781 203.203125 60.308594 C 200.503906 61.566406 197.988281 63.097656 195.472656 64.714844 C 193.046875 66.421875 190.617188 68.21875 188.550781 70.285156 Z M 188.101562 69.476562 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 49.59375 169.335938 C 50.671875 170.503906 51.75 171.761719 52.828125 172.839844 C 53.910156 174.011719 54.988281 175.179688 56.066406 176.257812 C 58.3125 178.503906 60.46875 180.660156 62.804688 182.730469 C 67.390625 186.953125 72.0625 190.816406 76.917969 194.414062 C 86.625 201.605469 97.050781 207.265625 108.105469 211.042969 C 119.164062 214.90625 130.847656 216.792969 142.890625 216.882812 C 144.417969 216.882812 145.949219 216.882812 147.386719 216.882812 C 148.105469 216.882812 148.914062 216.792969 149.632812 216.792969 C 150.351562 216.792969 151.160156 216.792969 151.878906 216.703125 C 153.40625 216.613281 154.9375 216.523438 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159.089844 61.367188 159.449219 61.816406 159.898438 L 61.726562 160.617188 C 59.839844 160.4375 57.953125 160.257812 56.066406 160.4375 L 55.347656 160.4375 C 55.078125 160.4375 54.898438 160.527344 54.628906 160.527344 C 54.179688 160.617188 53.726562 160.617188 53.277344 160.707031 L 51.929688 161.066406 L 51.210938 161.246094 L 50.582031 161.515625 C 48.875 162.144531 47.167969 162.953125 45.640625 164.035156 C 44.109375 165.113281 42.671875 166.28125 41.414062 167.71875 C 38.808594 170.414062 36.832031 173.652344 35.121094 177.066406 C 34.3125 178.773438 33.503906 180.480469 32.875 182.277344 C 32.246094 184.078125 31.617188 185.875 31.167969 187.761719 Z M 30.449219 187.582031 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 225.582031 160.167969 C 224.054688 160.347656 222.617188 160.617188 221.179688 160.976562 C 219.742188 161.335938 218.300781 161.695312 216.953125 162.054688 C 214.167969 162.863281 211.5625 163.945312 209.042969 165.203125 C 204.101562 167.71875 199.875 170.953125 196.550781 174.910156 C 195.742188 175.898438 194.933594 176.886719 194.304688 177.964844 C 194.125 178.234375 193.945312 178.503906 193.765625 178.773438 C 193.585938 179.042969 193.40625 179.3125 193.226562 179.582031 C 192.867188 180.121094 192.597656 180.660156 192.238281 181.199219 C 191.699219 182.371094 191.066406 183.449219 190.527344 184.707031 L 190.167969 185.605469 C 190.078125 185.875 189.898438 186.234375 189.808594 186.503906 L 189.179688 188.390625 C 188.910156 189.019531 188.820312 189.648438 188.550781 190.277344 L 188.011719 192.167969 L 187.5625 194.144531 C 187.382812 194.773438 187.203125 195.402344 187.113281 196.121094 C 187.023438 196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 L 185.945312 203.132812 C 185.945312 203.492188 185.855469 203.761719 185.855469 204.121094 C 185.585938 206.816406 185.40625 209.421875 185.496094 211.941406 C 185.585938 214.457031 185.945312 216.882812 186.484375 219.222656 C 186.753906 220.390625 187.203125 221.46875 187.5625 222.457031 C 188.011719 223.535156 188.550781 224.523438 189.179688 225.511719 C 190.4375 227.398438 191.96875 229.199219 193.855469 230.726562 C 194.84375 231.445312 195.832031 232.253906 196.910156 232.882812 C 197.988281 233.511719 199.15625 234.140625 200.324219 234.679688 C 202.753906 235.757812 205.359375 236.65625 208.054688 237.378906 C 213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" 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196.347656 82.507812 196.058594 82.378906 195.785156 C 82.25 195.511719 82.078125 195.265625 81.859375 195.054688 C 78.527344 191.863281 75.601562 188.332031 73.085938 184.457031 C 73.066406 184.425781 73.042969 184.390625 73.019531 184.355469 C 69.117188 178.898438 63.351562 178.867188 58.265625 178.828125 C 55.355469 179.011719 52.519531 178.652344 49.746094 177.757812 C 48.121094 177.101562 46.582031 176.28125 45.132812 175.292969 C 43.683594 174.308594 42.355469 173.183594 41.148438 171.914062 C 39.941406 170.644531 38.878906 169.261719 37.96875 167.765625 C 37.054688 166.265625 36.3125 164.691406 35.738281 163.035156 C 33.859375 157.15625 34.832031 150.964844 38.550781 145.128906 C 38.820312 144.703125 38.953125 144.238281 38.941406 143.734375 C 38.929688 143.230469 38.78125 142.773438 38.492188 142.359375 C 37.757812 141.3125 37.15625 140.191406 36.6875 139 C 36.214844 137.8125 35.886719 136.582031 35.703125 135.316406 C 35.519531 134.050781 35.484375 132.78125 35.597656 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119.28125 108.078125 119.671875 108.371094 120.007812 C 108.667969 120.34375 109.027344 120.582031 109.453125 120.722656 C 110.933594 121.265625 112.335938 121.960938 113.667969 122.804688 C 114.996094 123.648438 116.222656 124.625 117.347656 125.730469 C 118.46875 126.835938 119.460938 128.046875 120.328125 129.363281 C 121.191406 130.679688 121.90625 132.074219 122.472656 133.542969 C 123.070312 134.929688 123.515625 136.359375 123.804688 137.839844 C 124.089844 139.320312 124.21875 140.816406 124.183594 142.320312 C 124.148438 143.828125 123.953125 145.316406 123.59375 146.78125 C 123.238281 148.246094 122.726562 149.65625 122.066406 151.011719 C 122.046875 151.046875 122.027344 151.085938 122.007812 151.125 C 120.890625 153.246094 119.519531 155.183594 117.890625 156.941406 C 114.5 160.980469 110.28125 166 113.128906 172.894531 C 117.664062 187.34375 130.515625 203.035156 139.996094 212.21875 C 137.460938 214.800781 135.878906 217.234375 136.617188 220.042969 C 127.097656 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229.730469 168.058594 221.648438 C 178.679688 218.492188 189.09375 213.828125 194.40625 210.222656 C 202.796875 205.621094 207.980469 199.546875 212.558594 194.1875 C 215.976562 190.183594 218.953125 186.695312 222.695312 184.386719 C 235.902344 185.214844 248.109375 180.003906 253.953125 170.992188 C 258.914062 163.34375 258.898438 153.785156 253.953125 143.945312 Z M 222.292969 179.355469 C 221.785156 179.3125 221.304688 179.417969 220.863281 179.671875 C 216.054688 182.402344 212.511719 186.554688 208.761719 190.949219 C 204.234375 196.25 199.550781 201.734375 191.90625 205.902344 C 191.832031 205.941406 191.761719 205.988281 191.691406 206.035156 C 180.019531 214.019531 148.878906 223.738281 141.550781 219.019531 C 141.230469 217.996094 142.308594 216.75 146.660156 212.78125 C 155.246094 205.355469 162.316406 196.6875 167.867188 186.777344 C 167.898438 186.71875 167.929688 186.660156 167.957031 186.601562 C 168.441406 185.558594 169.128906 184.300781 169.859375 182.96875 C 173.285156 176.734375 177.976562 168.183594 173.195312 161.046875 C 173.019531 160.785156 172.804688 160.566406 172.546875 160.390625 C 162.300781 153.246094 158.050781 140.8125 162.664062 131.464844 C 166.613281 123.46875 175.9375 121.171875 177.769531 120.792969 C 178.261719 120.691406 178.683594 120.460938 179.039062 120.105469 C 179.394531 119.746094 179.617188 119.320312 179.714844 118.824219 C 179.960938 117.582031 180.347656 116.382812 180.878906 115.230469 C 181.410156 114.078125 182.066406 113 182.847656 112.003906 C 183.632812 111.003906 184.519531 110.109375 185.515625 109.320312 C 186.507812 108.535156 187.582031 107.871094 188.730469 107.332031 C 189.886719 106.761719 191.09375 106.328125 192.351562 106.035156 C 193.609375 105.742188 194.882812 105.597656 196.171875 105.597656 C 197.464844 105.601562 198.738281 105.753906 199.992188 106.050781 C 201.25 106.351562 202.453125 106.789062 203.609375 107.367188 C 203.78125 107.457031 203.964844 107.527344 204.15625 107.574219 C 204.347656 107.621094 204.542969 107.644531 204.738281 107.648438 C 204.933594 107.648438 205.128906 107.625 205.320312 107.582031 C 205.511719 107.539062 205.695312 107.472656 205.871094 107.382812 C 206.046875 107.292969 206.210938 107.1875 206.363281 107.0625 C 206.511719 106.933594 206.648438 106.792969 206.765625 106.632812 C 206.882812 106.472656 206.976562 106.304688 207.054688 106.125 C 207.132812 105.941406 207.183594 105.753906 207.21875 105.558594 C 208.359375 98.664062 212.273438 93.808594 218.242188 91.886719 C 219.773438 91.398438 221.339844 91.117188 222.945312 91.050781 C 224.550781 90.980469 226.136719 91.125 227.703125 91.484375 C 229.269531 91.839844 230.757812 92.398438 232.175781 93.15625 C 233.59375 93.914062 234.882812 94.84375 236.050781 95.949219 C 240.417969 100.289062 241.550781 106.675781 239.253906 113.953125 C 239.15625 114.269531 239.121094 114.589844 239.148438 114.914062 C 239.175781 115.242188 239.265625 115.550781 239.417969 115.84375 C 239.566406 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153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 59.347656 233.503906 C 64.75 238.273438 72.0625 242.089844 80.324219 243.996094 C 88.273438 246.21875 96.855469 246.539062 105.117188 245.902344 C 118.152344 244.632812 126.414062 238.589844 135.953125 233.1875 C 140.402344 230.644531 144.535156 228.421875 149.300781 227.148438 C 150.890625 226.511719 152.164062 224.921875 151.527344 223.015625 C 150.890625 221.109375 149.300781 220.15625 147.394531 220.792969 C 141.992188 222.378906 137.222656 224.921875 132.453125 227.464844 C 122.601562 233.1875 115.609375 238.273438 104.164062 239.226562 C 96.855469 239.863281 88.90625 239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 135.316406 212.207031 C 139.765625 209.664062 144.214844 207.441406 148.984375 206.167969 C 150.890625 205.535156 151.84375 203.945312 151.207031 202.039062 C 150.574219 200.449219 148.984375 199.175781 147.078125 199.8125 C 141.671875 201.402344 136.90625 203.945312 132.136719 206.488281 C 122.285156 212.207031 115.289062 217.292969 103.847656 218.25 C 96.535156 218.882812 88.589844 218.566406 81.277344 216.660156 C 73.648438 214.75 67.292969 211.253906 62.84375 207.441406 C 58.710938 203.625 56.484375 199.496094 56.804688 195.042969 C 57.121094 187.097656 63.476562 180.105469 73.648438 174.699219 C 83.820312 169.296875 97.488281 165.800781 110.523438 164.527344 C 128.640625 162.941406 149.300781 167.070312 163.289062 174.066406 C 164.878906 175.019531 166.785156 174.382812 167.738281 172.476562 C 168.691406 170.886719 167.738281 168.980469 166.148438 168.027344 C 154.070312 162.304688 135.953125 158.171875 118.46875 158.171875 Z M 118.46875 158.171875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 91.449219 188.050781 C 94.628906 188.050781 97.488281 189.003906 99.078125 189.957031 C 100.984375 190.910156 101.304688 192.183594 101.304688 193.136719 C 101.304688 194.089844 100.667969 195.042969 99.078125 196.316406 C 97.171875 197.269531 94.628906 198.222656 91.449219 198.222656 C 88.273438 198.222656 85.410156 197.269531 83.820312 196.316406 C 81.914062 195.363281 81.597656 194.089844 81.597656 193.136719 C 81.597656 192.183594 82.230469 191.230469 83.820312 189.957031 C 85.410156 189.003906 88.273438 188.050781 91.449219 188.050781 Z M 91.449219 181.375 C 87.316406 181.375 83.1875 182.328125 80.324219 184.238281 C 77.148438 186.144531 74.921875 189.324219 74.921875 192.820312 C 74.921875 196.632812 77.464844 199.496094 80.324219 201.402344 C 83.503906 203.308594 87.316406 204.261719 91.449219 204.261719 C 95.582031 204.261719 99.714844 203.308594 102.574219 201.402344 C 105.753906 199.496094 107.980469 196.316406 107.980469 192.820312 C 107.980469 189.003906 105.4375 186.144531 102.574219 184.238281 C 99.398438 182.648438 95.582031 181.375 91.449219 181.375 Z M 91.449219 181.375 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 226.542969 151.816406 C 228.132812 151.816406 229.722656 153.085938 229.722656 154.992188 C 229.722656 156.902344 228.449219 158.171875 226.542969 158.171875 C 224.953125 158.171875 223.363281 156.902344 223.363281 154.992188 C 223.363281 153.085938 224.953125 151.816406 226.542969 151.816406 Z M 226.542969 145.140625 C 221.140625 145.140625 216.6875 149.589844 216.6875 154.992188 C 216.6875 160.398438 221.140625 164.847656 226.542969 164.847656 C 231.945312 164.847656 236.394531 160.398438 236.394531 154.992188 C 236.078125 149.589844 231.945312 145.140625 226.542969 145.140625 Z M 226.542969 145.140625 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 206.199219 130.835938 C 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166.785156 94.28125 156.613281 91.421875 C 156.292969 91.101562 155.660156 91.101562 155.339844 91.101562 Z M 155.339844 91.101562 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 178.226562 181.058594 C 181.722656 181.058594 186.492188 184.238281 189.988281 189.640625 C 193.800781 195.042969 196.34375 202.992188 196.34375 210.621094 C 196.34375 222.378906 188.082031 230.644531 178.226562 230.644531 C 168.375 230.644531 160.109375 222.378906 160.109375 210.621094 C 160.109375 202.992188 162.652344 195.363281 166.464844 189.640625 C 170.28125 184.238281 174.730469 181.058594 178.226562 181.058594 Z M 178.226562 174.382812 C 171.234375 174.382812 165.195312 179.46875 161.0625 186.144531 C 156.613281 192.820312 153.75 201.402344 153.75 210.621094 C 153.75 225.558594 164.878906 237.003906 178.546875 237.003906 C 192.214844 237.003906 203.339844 225.242188 203.339844 210.621094 C 203.339844 201.402344 200.476562 192.820312 196.027344 186.144531 C 191.257812 179.46875 185.21875 174.382812 178.226562 174.382812 Z M 178.226562 174.382812 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 206.199219 188.050781 C 204.292969 187.734375 202.703125 189.003906 202.386719 190.910156 C 202.066406 192.820312 203.339844 194.410156 205.246094 194.726562 C 211.921875 195.679688 218.597656 198.222656 223.046875 201.71875 C 227.496094 205.214844 230.039062 209.347656 230.039062 212.527344 C 230.039062 216.023438 226.859375 220.792969 221.457031 224.289062 C 216.054688 228.101562 208.105469 230.644531 200.476562 230.644531 C 198.570312 230.644531 197.300781 232.234375 197.300781 233.824219 C 197.300781 235.730469 198.886719 237.003906 200.476562 237.003906 C 209.695312 237.003906 218.277344 234.140625 224.953125 229.691406 C 231.628906 225.242188 236.394531 219.203125 236.394531 212.527344 C 236.394531 206.488281 232.265625 200.765625 226.859375 196.632812 C 221.457031 192.183594 214.144531 189.003906 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64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>       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211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 08:21:50','2025-06-12 08:21:50','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=361',0,'revision','',0),(363,3,'2025-06-12 08:23:31','2025-06-12 08:23:31','.ast-separate-container .ast-article-post, .ast-separate-container .ast-article-single:not(.ast-related-post), 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INSERT INTO `urA8ce_posts` VALUES (366,3,'2025-06-12 08:38:22','2025-06-12 08:38:22','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 258.8125 C 151.695312 258.8125 159.1875 258.089844 166.472656 256.65625 C 168.199219 256.320312 169.328125 254.644531 168.988281 252.914062 C 168.648438 251.1875 166.972656 250.066406 165.246094 250.402344 C 158.363281 251.75 151.285156 252.433594 144.207031 252.433594 C 84.308594 252.433594 35.574219 203.703125 35.574219 143.800781 C 35.574219 83.902344 84.308594 35.167969 144.207031 35.167969 C 177.703125 35.167969 208.816406 50.273438 229.578125 76.613281 C 230.667969 78 232.671875 78.234375 234.054688 77.144531 C 235.4375 76.054688 235.675781 74.050781 234.585938 72.667969 C 212.609375 44.78125 179.667969 28.792969 144.207031 28.792969 C 80.789062 28.792969 29.195312 80.382812 29.195312 143.800781 C 29.195312 207.21875 80.789062 258.8125 144.207031 258.8125 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 77.832031 C 155.292969 77.832031 166.253906 80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 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246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 69.007812 47.90625 L 70.175781 48.265625 C 70.535156 48.355469 70.984375 48.535156 71.34375 48.625 C 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182.371094 191.066406 183.449219 190.527344 184.707031 L 190.167969 185.605469 C 190.078125 185.875 189.898438 186.234375 189.808594 186.503906 L 189.179688 188.390625 C 188.910156 189.019531 188.820312 189.648438 188.550781 190.277344 L 188.011719 192.167969 L 187.5625 194.144531 C 187.382812 194.773438 187.203125 195.402344 187.113281 196.121094 C 187.023438 196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 L 185.945312 203.132812 C 185.945312 203.492188 185.855469 203.761719 185.855469 204.121094 C 185.585938 206.816406 185.40625 209.421875 185.496094 211.941406 C 185.585938 214.457031 185.945312 216.882812 186.484375 219.222656 C 186.753906 220.390625 187.203125 221.46875 187.5625 222.457031 C 188.011719 223.535156 188.550781 224.523438 189.179688 225.511719 C 190.4375 227.398438 191.96875 229.199219 193.855469 230.726562 C 194.84375 231.445312 195.832031 232.253906 196.910156 232.882812 C 197.988281 233.511719 199.15625 234.140625 200.324219 234.679688 C 202.753906 235.757812 205.359375 236.65625 208.054688 237.378906 C 213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 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209.132812 118.21875 209.011719 117.914062 208.828125 117.636719 C 208.648438 117.359375 208.417969 117.125 208.144531 116.9375 C 207.867188 116.75 207.566406 116.625 207.242188 116.558594 C 206.914062 116.492188 206.589844 116.488281 206.261719 116.554688 C 205.933594 116.617188 205.632812 116.742188 205.355469 116.925781 C 205.078125 117.113281 204.847656 117.34375 204.664062 117.621094 C 204.480469 117.898438 204.355469 118.199219 204.292969 118.527344 C 203.015625 124.789062 206.390625 140.457031 211.152344 147.03125 C 200.996094 169.722656 182.085938 192.796875 162.945312 204.183594 C 162.664062 204.355469 162.425781 204.574219 162.230469 204.835938 C 162.035156 205.101562 161.898438 205.394531 161.816406 205.714844 C 161.738281 206.035156 161.722656 206.355469 161.769531 206.679688 C 161.816406 207.007812 161.925781 207.3125 162.09375 207.59375 C 162.261719 207.878906 162.480469 208.117188 162.742188 208.316406 C 163.003906 208.511719 163.296875 208.652344 163.617188 208.734375 C 163.933594 208.816406 164.257812 208.835938 164.582031 208.789062 C 164.910156 208.742188 165.214844 208.636719 165.496094 208.472656 C 183.328125 197.867188 200.539062 178.292969 211.582031 157.617188 C 213.035156 157.871094 214.5 157.992188 215.972656 157.980469 C 224.332031 157.980469 235.910156 155.007812 240.195312 151.847656 C 240.472656 151.65625 240.699219 151.417969 240.878906 151.132812 C 241.054688 150.847656 241.171875 150.542969 241.226562 150.210938 C 241.28125 149.878906 241.269531 149.546875 241.191406 149.222656 C 241.113281 148.894531 240.976562 148.59375 240.773438 148.324219 C 240.574219 148.054688 240.332031 147.832031 240.042969 147.660156 C 239.753906 147.488281 239.441406 147.378906 239.109375 147.332031 C 238.777344 147.285156 238.449219 147.308594 238.125 147.394531 C 237.796875 147.480469 237.503906 147.625 237.238281 147.832031 Z M 237.238281 147.824219 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 87.875 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201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 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<p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 08:38:22','2025-06-12 08:38:22','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=366',0,'revision','',0),(368,3,'2025-06-12 08:42:14','2025-06-12 08:42:14','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 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179.582031 C 192.867188 180.121094 192.597656 180.660156 192.238281 181.199219 C 191.699219 182.371094 191.066406 183.449219 190.527344 184.707031 L 190.167969 185.605469 C 190.078125 185.875 189.898438 186.234375 189.808594 186.503906 L 189.179688 188.390625 C 188.910156 189.019531 188.820312 189.648438 188.550781 190.277344 L 188.011719 192.167969 L 187.5625 194.144531 C 187.382812 194.773438 187.203125 195.402344 187.113281 196.121094 C 187.023438 196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 L 185.945312 203.132812 C 185.945312 203.492188 185.855469 203.761719 185.855469 204.121094 C 185.585938 206.816406 185.40625 209.421875 185.496094 211.941406 C 185.585938 214.457031 185.945312 216.882812 186.484375 219.222656 C 186.753906 220.390625 187.203125 221.46875 187.5625 222.457031 C 188.011719 223.535156 188.550781 224.523438 189.179688 225.511719 C 190.4375 227.398438 191.96875 229.199219 193.855469 230.726562 C 194.84375 231.445312 195.832031 232.253906 196.910156 232.882812 C 197.988281 233.511719 199.15625 234.140625 200.324219 234.679688 C 202.753906 235.757812 205.359375 236.65625 208.054688 237.378906 C 213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path 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153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 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41.5 113.933594 40.257812 114.707031 39.09375 115.605469 C 37.929688 116.503906 36.867188 117.511719 35.902344 118.625 C 34.941406 119.738281 34.097656 120.9375 33.378906 122.21875 C 32.65625 123.5 32.070312 124.84375 31.617188 126.242188 C 31.140625 127.691406 30.820312 129.175781 30.65625 130.691406 C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 141.136719 32.730469 142.519531 33.507812 143.832031 C 32.566406 145.371094 31.804688 146.988281 31.210938 148.691406 C 30.621094 150.390625 30.21875 152.136719 30 153.921875 C 29.78125 155.710938 29.757812 157.5 29.921875 159.292969 C 30.089844 161.085938 30.441406 162.84375 30.984375 164.558594 C 31.675781 166.5625 32.566406 168.46875 33.664062 170.277344 C 34.761719 172.089844 36.039062 173.761719 37.496094 175.300781 C 38.953125 176.835938 40.554688 178.203125 42.304688 179.394531 C 44.050781 180.589844 45.90625 181.582031 47.871094 182.378906 C 51.230469 183.527344 54.683594 184.007812 58.230469 183.820312 C 63.355469 183.855469 66.621094 184.035156 68.921875 187.210938 C 71.636719 191.386719 74.792969 195.195312 78.390625 198.644531 C 78.628906 198.871094 78.902344 199.046875 79.207031 199.171875 C 79.515625 199.292969 79.835938 199.347656 80.167969 199.34375 C 80.496094 199.339844 80.816406 199.269531 81.117188 199.136719 C 81.421875 199.007812 81.6875 198.820312 81.917969 198.585938 C 81.988281 198.507812 82.050781 198.425781 82.109375 198.339844 C 82.292969 198.097656 82.429688 197.832031 82.515625 197.542969 C 82.597656 197.25 82.628906 196.953125 82.609375 196.652344 C 82.585938 196.347656 82.507812 196.058594 82.378906 195.785156 C 82.25 195.511719 82.078125 195.265625 81.859375 195.054688 C 78.527344 191.863281 75.601562 188.332031 73.085938 184.457031 C 73.066406 184.425781 73.042969 184.390625 73.019531 184.355469 C 69.117188 178.898438 63.351562 178.867188 58.265625 178.828125 C 55.355469 179.011719 52.519531 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47.296875 116.789062 47.542969 116.566406 C 47.792969 116.34375 47.988281 116.085938 48.132812 115.785156 C 48.273438 115.484375 48.355469 115.167969 48.371094 114.835938 C 48.390625 114.503906 48.34375 114.179688 48.230469 113.867188 C 45.859375 107.238281 46.871094 101.082031 51.089844 96.542969 C 52.1875 95.382812 53.417969 94.386719 54.78125 93.554688 C 56.144531 92.722656 57.59375 92.085938 59.128906 91.644531 C 60.664062 91.199219 62.230469 90.964844 63.828125 90.941406 C 65.425781 90.917969 66.996094 91.105469 68.542969 91.5 C 74.5625 93.171875 78.738281 98.203125 80.308594 105.671875 C 80.351562 105.859375 80.410156 106.042969 80.492188 106.214844 C 80.574219 106.390625 80.675781 106.554688 80.796875 106.707031 C 80.914062 106.855469 81.050781 106.992188 81.203125 107.113281 C 81.351562 107.234375 81.515625 107.335938 81.691406 107.417969 C 81.867188 107.5 82.046875 107.558594 82.238281 107.597656 C 82.425781 107.640625 82.617188 107.65625 82.808594 107.652344 C 83.003906 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158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 59.347656 233.503906 C 64.75 238.273438 72.0625 242.089844 80.324219 243.996094 C 88.273438 246.21875 96.855469 246.539062 105.117188 245.902344 C 118.152344 244.632812 126.414062 238.589844 135.953125 233.1875 C 140.402344 230.644531 144.535156 228.421875 149.300781 227.148438 C 150.890625 226.511719 152.164062 224.921875 151.527344 223.015625 C 150.890625 221.109375 149.300781 220.15625 147.394531 220.792969 C 141.992188 222.378906 137.222656 224.921875 132.453125 227.464844 C 122.601562 233.1875 115.609375 238.273438 104.164062 239.226562 C 96.855469 239.863281 88.90625 239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 135.316406 212.207031 C 139.765625 209.664062 144.214844 207.441406 148.984375 206.167969 C 150.890625 205.535156 151.84375 203.945312 151.207031 202.039062 C 150.574219 200.449219 148.984375 199.175781 147.078125 199.8125 C 141.671875 201.402344 136.90625 203.945312 132.136719 206.488281 C 122.285156 212.207031 115.289062 217.292969 103.847656 218.25 C 96.535156 218.882812 88.589844 218.566406 81.277344 216.660156 C 73.648438 214.75 67.292969 211.253906 62.84375 207.441406 C 58.710938 203.625 56.484375 199.496094 56.804688 195.042969 C 57.121094 187.097656 63.476562 180.105469 73.648438 174.699219 C 83.820312 169.296875 97.488281 165.800781 110.523438 164.527344 C 128.640625 162.941406 149.300781 167.070312 163.289062 174.066406 C 164.878906 175.019531 166.785156 174.382812 167.738281 172.476562 C 168.691406 170.886719 167.738281 168.980469 166.148438 168.027344 C 154.070312 162.304688 135.953125 158.171875 118.46875 158.171875 Z M 118.46875 158.171875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 91.449219 188.050781 C 94.628906 188.050781 97.488281 189.003906 99.078125 189.957031 C 100.984375 190.910156 101.304688 192.183594 101.304688 193.136719 C 101.304688 194.089844 100.667969 195.042969 99.078125 196.316406 C 97.171875 197.269531 94.628906 198.222656 91.449219 198.222656 C 88.273438 198.222656 85.410156 197.269531 83.820312 196.316406 C 81.914062 195.363281 81.597656 194.089844 81.597656 193.136719 C 81.597656 192.183594 82.230469 191.230469 83.820312 189.957031 C 85.410156 189.003906 88.273438 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145.140625 C 221.140625 145.140625 216.6875 149.589844 216.6875 154.992188 C 216.6875 160.398438 221.140625 164.847656 226.542969 164.847656 C 231.945312 164.847656 236.394531 160.398438 236.394531 154.992188 C 236.078125 149.589844 231.945312 145.140625 226.542969 145.140625 Z M 226.542969 145.140625 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 206.199219 130.835938 C 204.609375 129.882812 202.703125 130.199219 201.75 131.789062 C 192.53125 146.410156 190.304688 165.484375 197.300781 182.328125 C 197.933594 183.917969 199.84375 184.871094 201.75 184.238281 C 203.339844 183.601562 204.292969 181.695312 203.65625 180.105469 C 197.617188 165.164062 199.523438 148.316406 207.789062 135.605469 C 208.105469 133.695312 207.789062 131.789062 206.199219 130.835938 Z M 206.199219 130.835938 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 159.472656 100.957031 C 165.832031 103.816406 173.777344 108.902344 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190.277344 229.402344 192.5 230.355469 193.773438 C 231.3125 195.363281 233.535156 195.679688 234.808594 194.726562 C 243.390625 189.003906 251.019531 181.695312 255.785156 172.476562 C 258.011719 168.34375 258.964844 164.210938 258.328125 160.398438 C 257.691406 156.265625 255.46875 152.769531 251.972656 149.273438 C 240.527344 135.921875 218.914062 122.890625 192.214844 117.484375 C 181.722656 105.40625 166.785156 94.28125 156.613281 91.421875 C 156.292969 91.101562 155.660156 91.101562 155.339844 91.101562 Z M 155.339844 91.101562 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 178.226562 181.058594 C 181.722656 181.058594 186.492188 184.238281 189.988281 189.640625 C 193.800781 195.042969 196.34375 202.992188 196.34375 210.621094 C 196.34375 222.378906 188.082031 230.644531 178.226562 230.644531 C 168.375 230.644531 160.109375 222.378906 160.109375 210.621094 C 160.109375 202.992188 162.652344 195.363281 166.464844 189.640625 C 170.28125 184.238281 174.730469 181.058594 178.226562 181.058594 Z M 178.226562 174.382812 C 171.234375 174.382812 165.195312 179.46875 161.0625 186.144531 C 156.613281 192.820312 153.75 201.402344 153.75 210.621094 C 153.75 225.558594 164.878906 237.003906 178.546875 237.003906 C 192.214844 237.003906 203.339844 225.242188 203.339844 210.621094 C 203.339844 201.402344 200.476562 192.820312 196.027344 186.144531 C 191.257812 179.46875 185.21875 174.382812 178.226562 174.382812 Z M 178.226562 174.382812 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 206.199219 188.050781 C 204.292969 187.734375 202.703125 189.003906 202.386719 190.910156 C 202.066406 192.820312 203.339844 194.410156 205.246094 194.726562 C 211.921875 195.679688 218.597656 198.222656 223.046875 201.71875 C 227.496094 205.214844 230.039062 209.347656 230.039062 212.527344 C 230.039062 216.023438 226.859375 220.792969 221.457031 224.289062 C 216.054688 228.101562 208.105469 230.644531 200.476562 230.644531 C 198.570312 230.644531 197.300781 232.234375 197.300781 233.824219 C 197.300781 235.730469 198.886719 237.003906 200.476562 237.003906 C 209.695312 237.003906 218.277344 234.140625 224.953125 229.691406 C 231.628906 225.242188 236.394531 219.203125 236.394531 212.527344 C 236.394531 206.488281 232.265625 200.765625 226.859375 196.632812 C 221.457031 192.183594 214.144531 189.003906 206.199219 188.050781 Z M 206.199219 188.050781 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 90.496094 65.992188 L 122.917969 65.992188 L 122.917969 76.480469 C 122.917969 85.382812 126.414062 89.832031 128.957031 93.644531 C 129.910156 95.234375 130.867188 96.824219 131.820312 99.050781 L 81.597656 99.050781 C 82.550781 96.824219 83.503906 95.234375 84.457031 93.644531 C 87 89.832031 90.496094 85.382812 90.496094 76.480469 Z M 88.90625 47.875 L 124.191406 47.875 C 126.097656 47.875 127.367188 49.144531 127.367188 51.050781 L 127.367188 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 08:42:14','2025-06-12 08:42:14','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=368',0,'revision','',0),(369,3,'2025-06-12 08:42:15','2025-06-12 08:42:15','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 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208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path 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78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 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163.617188 208.734375 C 163.933594 208.816406 164.257812 208.835938 164.582031 208.789062 C 164.910156 208.742188 165.214844 208.636719 165.496094 208.472656 C 183.328125 197.867188 200.539062 178.292969 211.582031 157.617188 C 213.035156 157.871094 214.5 157.992188 215.972656 157.980469 C 224.332031 157.980469 235.910156 155.007812 240.195312 151.847656 C 240.472656 151.65625 240.699219 151.417969 240.878906 151.132812 C 241.054688 150.847656 241.171875 150.542969 241.226562 150.210938 C 241.28125 149.878906 241.269531 149.546875 241.191406 149.222656 C 241.113281 148.894531 240.976562 148.59375 240.773438 148.324219 C 240.574219 148.054688 240.332031 147.832031 240.042969 147.660156 C 239.753906 147.488281 239.441406 147.378906 239.109375 147.332031 C 238.777344 147.285156 238.449219 147.308594 238.125 147.394531 C 237.796875 147.480469 237.503906 147.625 237.238281 147.832031 Z M 237.238281 147.824219 \"></path><path style=\" 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33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 08:42:15','2025-06-12 08:42:15','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=369',0,'revision','',0),(370,3,'2025-06-12 08:42:16','2025-06-12 08:42:16','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 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L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 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41.5 113.933594 40.257812 114.707031 39.09375 115.605469 C 37.929688 116.503906 36.867188 117.511719 35.902344 118.625 C 34.941406 119.738281 34.097656 120.9375 33.378906 122.21875 C 32.65625 123.5 32.070312 124.84375 31.617188 126.242188 C 31.140625 127.691406 30.820312 129.175781 30.65625 130.691406 C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 141.136719 32.730469 142.519531 33.507812 143.832031 C 32.566406 145.371094 31.804688 146.988281 31.210938 148.691406 C 30.621094 150.390625 30.21875 152.136719 30 153.921875 C 29.78125 155.710938 29.757812 157.5 29.921875 159.292969 C 30.089844 161.085938 30.441406 162.84375 30.984375 164.558594 C 31.675781 166.5625 32.566406 168.46875 33.664062 170.277344 C 34.761719 172.089844 36.039062 173.761719 37.496094 175.300781 C 38.953125 176.835938 40.554688 178.203125 42.304688 179.394531 C 44.050781 180.589844 45.90625 181.582031 47.871094 182.378906 C 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47.296875 116.789062 47.542969 116.566406 C 47.792969 116.34375 47.988281 116.085938 48.132812 115.785156 C 48.273438 115.484375 48.355469 115.167969 48.371094 114.835938 C 48.390625 114.503906 48.34375 114.179688 48.230469 113.867188 C 45.859375 107.238281 46.871094 101.082031 51.089844 96.542969 C 52.1875 95.382812 53.417969 94.386719 54.78125 93.554688 C 56.144531 92.722656 57.59375 92.085938 59.128906 91.644531 C 60.664062 91.199219 62.230469 90.964844 63.828125 90.941406 C 65.425781 90.917969 66.996094 91.105469 68.542969 91.5 C 74.5625 93.171875 78.738281 98.203125 80.308594 105.671875 C 80.351562 105.859375 80.410156 106.042969 80.492188 106.214844 C 80.574219 106.390625 80.675781 106.554688 80.796875 106.707031 C 80.914062 106.855469 81.050781 106.992188 81.203125 107.113281 C 81.351562 107.234375 81.515625 107.335938 81.691406 107.417969 C 81.867188 107.5 82.046875 107.558594 82.238281 107.597656 C 82.425781 107.640625 82.617188 107.65625 82.808594 107.652344 C 83.003906 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136.21875 81.285156 135.902344 81.359375 135.597656 81.496094 C 135.292969 81.632812 135.027344 81.824219 134.800781 82.070312 C 134.574219 82.316406 134.402344 82.59375 134.285156 82.910156 C 133.050781 86.128906 127.03125 92.460938 122.0625 95.828125 C 122.882812 91.941406 123.984375 88.136719 125.371094 84.414062 C 125.492188 84.105469 125.546875 83.785156 125.542969 83.453125 C 125.535156 83.121094 125.464844 82.804688 125.332031 82.503906 C 125.199219 82.199219 125.015625 81.933594 124.777344 81.703125 C 124.539062 81.472656 124.265625 81.300781 123.957031 81.179688 C 123.648438 81.058594 123.328125 81 122.996094 81.007812 C 122.664062 81.015625 122.347656 81.082031 122.046875 81.214844 C 121.742188 81.347656 121.476562 81.535156 121.246094 81.773438 C 121.015625 82.011719 120.84375 82.285156 120.722656 82.59375 C 118.195312 89.683594 116.441406 96.960938 115.453125 104.425781 C 110.285156 101.546875 102.890625 93.945312 101.519531 90.3125 C 101.40625 90 101.238281 89.71875 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100.910156 94.050781 100.691406 92.660156 100.605469 C 91.265625 100.515625 89.878906 100.566406 88.496094 100.753906 C 87.113281 100.941406 85.761719 101.261719 84.441406 101.714844 C 83.53125 98.625 82.0625 95.828125 80.035156 93.320312 C 81.855469 91.480469 83.902344 89.945312 86.179688 88.71875 C 86.621094 88.476562 86.957031 88.132812 87.1875 87.6875 C 87.421875 87.242188 87.511719 86.769531 87.457031 86.269531 C 87.316406 84.945312 87.328125 83.625 87.496094 82.308594 C 87.664062 80.988281 87.980469 79.707031 88.445312 78.464844 C 88.910156 77.21875 89.515625 76.042969 90.253906 74.941406 C 90.996094 73.835938 91.851562 72.832031 92.828125 71.929688 C 94.449219 70.398438 96.292969 69.222656 98.363281 68.394531 C 100.433594 67.566406 102.582031 67.148438 104.808594 67.136719 C 105.738281 67.136719 106.664062 67.214844 107.582031 67.371094 C 107.910156 67.425781 108.234375 67.417969 108.558594 67.34375 C 108.882812 67.265625 109.179688 67.132812 109.453125 66.941406 C 109.722656 66.746094 109.945312 66.507812 110.121094 66.222656 C 110.296875 65.941406 110.410156 65.636719 110.460938 65.308594 C 111.628906 58.070312 115.640625 52.984375 121.753906 50.972656 C 123.332031 50.46875 124.953125 50.179688 126.609375 50.109375 C 128.265625 50.039062 129.902344 50.1875 131.523438 50.550781 C 133.140625 50.917969 134.679688 51.492188 136.144531 52.273438 C 137.609375 53.050781 138.945312 54.011719 140.152344 55.148438 C 144.785156 59.6875 146.0625 66.34375 143.75 73.902344 C 143.695312 74.085938 143.660156 74.277344 143.648438 74.46875 C 143.632812 74.660156 143.644531 74.851562 143.675781 75.042969 C 143.707031 75.234375 143.761719 75.417969 143.835938 75.597656 C 143.910156 75.773438 144.003906 75.941406 144.117188 76.097656 C 144.230469 76.253906 144.359375 76.394531 144.507812 76.523438 C 144.652344 76.648438 144.8125 76.753906 144.984375 76.84375 C 145.152344 76.933594 145.332031 77.003906 145.519531 77.050781 C 145.707031 77.097656 145.898438 77.125 146.089844 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159.285156 127.121094 158.1875 129.269531 C 156.914062 131.882812 156.167969 134.640625 155.941406 137.539062 C 154.765625 138.089844 153.496094 138.582031 152.179688 139.082031 C 147.132812 141.003906 140.855469 143.394531 139.972656 151.078125 C 136.277344 169.207031 142.535156 194.542969 146.722656 205.933594 C 145.707031 206.90625 144.746094 207.789062 143.855469 208.605469 C 143.648438 208.539062 143.429688 208.453125 143.210938 208.375 C 134.253906 199.621094 122.011719 184.648438 117.863281 171.300781 C 117.835938 171.222656 117.808594 171.148438 117.777344 171.070312 C 116.101562 167.117188 118.078125 164.476562 121.714844 160.144531 Z M 163.464844 184.421875 C 159.902344 190.804688 155.621094 196.664062 150.621094 202 C 146.664062 190.332031 141.566406 168.019531 144.882812 151.960938 C 144.898438 151.882812 144.914062 151.804688 144.921875 151.722656 C 145.402344 147.214844 148.664062 145.753906 153.953125 143.738281 C 154.652344 143.472656 155.355469 143.203125 156.058594 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<p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" 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239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 135.316406 212.207031 C 139.765625 209.664062 144.214844 207.441406 148.984375 206.167969 C 150.890625 205.535156 151.84375 203.945312 151.207031 202.039062 C 150.574219 200.449219 148.984375 199.175781 147.078125 199.8125 C 141.671875 201.402344 136.90625 203.945312 132.136719 206.488281 C 122.285156 212.207031 115.289062 217.292969 103.847656 218.25 C 96.535156 218.882812 88.589844 218.566406 81.277344 216.660156 C 73.648438 214.75 67.292969 211.253906 62.84375 207.441406 C 58.710938 203.625 56.484375 199.496094 56.804688 195.042969 C 57.121094 187.097656 63.476562 180.105469 73.648438 174.699219 C 83.820312 169.296875 97.488281 165.800781 110.523438 164.527344 C 128.640625 162.941406 149.300781 167.070312 163.289062 174.066406 C 164.878906 175.019531 166.785156 174.382812 167.738281 172.476562 C 168.691406 170.886719 167.738281 168.980469 166.148438 168.027344 C 154.070312 162.304688 135.953125 158.171875 118.46875 158.171875 Z M 118.46875 158.171875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 91.449219 188.050781 C 94.628906 188.050781 97.488281 189.003906 99.078125 189.957031 C 100.984375 190.910156 101.304688 192.183594 101.304688 193.136719 C 101.304688 194.089844 100.667969 195.042969 99.078125 196.316406 C 97.171875 197.269531 94.628906 198.222656 91.449219 198.222656 C 88.273438 198.222656 85.410156 197.269531 83.820312 196.316406 C 81.914062 195.363281 81.597656 194.089844 81.597656 193.136719 C 81.597656 192.183594 82.230469 191.230469 83.820312 189.957031 C 85.410156 189.003906 88.273438 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145.140625 C 221.140625 145.140625 216.6875 149.589844 216.6875 154.992188 C 216.6875 160.398438 221.140625 164.847656 226.542969 164.847656 C 231.945312 164.847656 236.394531 160.398438 236.394531 154.992188 C 236.078125 149.589844 231.945312 145.140625 226.542969 145.140625 Z M 226.542969 145.140625 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 206.199219 130.835938 C 204.609375 129.882812 202.703125 130.199219 201.75 131.789062 C 192.53125 146.410156 190.304688 165.484375 197.300781 182.328125 C 197.933594 183.917969 199.84375 184.871094 201.75 184.238281 C 203.339844 183.601562 204.292969 181.695312 203.65625 180.105469 C 197.617188 165.164062 199.523438 148.316406 207.789062 135.605469 C 208.105469 133.695312 207.789062 131.789062 206.199219 130.835938 Z M 206.199219 130.835938 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 159.472656 100.957031 C 165.832031 103.816406 173.777344 108.902344 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184.238281 174.730469 181.058594 178.226562 181.058594 Z M 178.226562 174.382812 C 171.234375 174.382812 165.195312 179.46875 161.0625 186.144531 C 156.613281 192.820312 153.75 201.402344 153.75 210.621094 C 153.75 225.558594 164.878906 237.003906 178.546875 237.003906 C 192.214844 237.003906 203.339844 225.242188 203.339844 210.621094 C 203.339844 201.402344 200.476562 192.820312 196.027344 186.144531 C 191.257812 179.46875 185.21875 174.382812 178.226562 174.382812 Z M 178.226562 174.382812 \"></path><path style=\" stroke:none;fill-rule:evenodd;fill:#8dcacb;fill-opacity:1;\" d=\"M 206.199219 188.050781 C 204.292969 187.734375 202.703125 189.003906 202.386719 190.910156 C 202.066406 192.820312 203.339844 194.410156 205.246094 194.726562 C 211.921875 195.679688 218.597656 198.222656 223.046875 201.71875 C 227.496094 205.214844 230.039062 209.347656 230.039062 212.527344 C 230.039062 216.023438 226.859375 220.792969 221.457031 224.289062 C 216.054688 228.101562 208.105469 230.644531 200.476562 230.644531 C 198.570312 230.644531 197.300781 232.234375 197.300781 233.824219 C 197.300781 235.730469 198.886719 237.003906 200.476562 237.003906 C 209.695312 237.003906 218.277344 234.140625 224.953125 229.691406 C 231.628906 225.242188 236.394531 219.203125 236.394531 212.527344 C 236.394531 206.488281 232.265625 200.765625 226.859375 196.632812 C 221.457031 192.183594 214.144531 189.003906 206.199219 188.050781 Z M 206.199219 188.050781 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 90.496094 65.992188 L 122.917969 65.992188 L 122.917969 76.480469 C 122.917969 85.382812 126.414062 89.832031 128.957031 93.644531 C 129.910156 95.234375 130.867188 96.824219 131.820312 99.050781 L 81.597656 99.050781 C 82.550781 96.824219 83.503906 95.234375 84.457031 93.644531 C 87 89.832031 90.496094 85.382812 90.496094 76.480469 Z M 88.90625 47.875 L 124.191406 47.875 C 126.097656 47.875 127.367188 49.144531 127.367188 51.050781 L 127.367188 55.820312 C 127.367188 57.410156 126.414062 58.679688 125.144531 59 C 124.824219 59 124.507812 59 124.191406 59 L 88.90625 59 C 87 59 85.730469 57.726562 85.730469 55.820312 L 85.730469 51.050781 C 85.730469 49.460938 87.316406 47.875 88.90625 47.875 Z M 88.90625 41.199219 C 83.503906 41.199219 79.054688 45.648438 79.054688 51.050781 L 79.054688 55.820312 C 79.054688 59.316406 80.960938 62.496094 83.820312 64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"eb1e0a5693\"><path d=\"M 28.832031 80 L 236 80 L 236 220 L 28.832031 220 Z M 28.832031 80 \"></path></clipPath><clipPath id=\"41cc57cbdd\"><path d=\"M 28.832031 112 L 236 112 L 236 118 L 28.832031 118 Z M 28.832031 112 \"></path></clipPath><clipPath id=\"d4063ebbea\"><path d=\"M 59 63.488281 L 85 63.488281 L 85 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 08:42:16','2025-06-12 08:42:16','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=370',0,'revision','',0),(372,3,'2025-06-12 08:44:50','2025-06-12 08:44:50','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 69.007812 47.90625 L 70.175781 48.265625 C 70.535156 48.355469 70.984375 48.535156 71.34375 48.625 C 72.152344 48.894531 72.875 49.164062 73.683594 49.523438 C 74.402344 49.882812 75.210938 50.242188 75.929688 50.601562 C 76.648438 50.960938 77.367188 51.320312 78.085938 51.769531 C 78.804688 52.21875 79.433594 52.578125 80.152344 53.027344 C 80.78125 53.476562 81.410156 54.019531 82.042969 54.46875 C 84.558594 56.445312 86.804688 58.691406 88.691406 61.207031 C 89.589844 62.464844 90.488281 63.816406 91.300781 65.074219 C 92.109375 66.421875 92.738281 67.859375 93.367188 69.386719 L 92.828125 69.925781 L 89.589844 67.140625 C 88.421875 66.242188 87.34375 65.34375 86.175781 64.535156 C 83.839844 62.828125 81.503906 61.207031 78.984375 59.949219 C 76.46875 58.511719 73.863281 57.433594 71.253906 56.445312 C 68.558594 55.546875 65.773438 54.828125 62.984375 54.46875 C 57.414062 53.660156 51.660156 54.199219 46.179688 55.726562 C 43.480469 56.535156 40.785156 57.523438 38.269531 58.871094 C 35.753906 60.128906 33.324219 61.65625 31.078125 63.457031 Z M 30.628906 62.917969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.101562 69.476562 C 188.640625 67.859375 189.449219 66.421875 190.257812 64.984375 C 191.15625 63.546875 192.148438 62.285156 193.136719 61.027344 C 195.292969 58.511719 197.808594 56.265625 200.503906 54.378906 C 201.855469 53.386719 203.382812 52.578125 204.910156 51.859375 C 205.628906 51.5 206.4375 51.140625 207.246094 50.78125 C 207.605469 50.601562 208.054688 50.421875 208.414062 50.332031 L 209.671875 49.882812 C 210.125 49.703125 210.484375 49.613281 210.933594 49.523438 L 212.191406 49.253906 C 213 49.074219 213.898438 48.804688 214.796875 48.714844 C 216.503906 48.445312 218.300781 48.265625 220.101562 48.175781 C 227.289062 48.085938 234.390625 50.332031 240.054688 54.199219 C 240.773438 54.648438 241.402344 55.1875 242.121094 55.726562 C 242.75 56.265625 243.378906 56.804688 244.007812 57.433594 C 244.636719 58.0625 245.265625 58.511719 245.804688 59.230469 C 246.34375 59.859375 246.886719 60.488281 247.425781 61.117188 C 247.964844 61.746094 248.414062 62.464844 248.863281 63.097656 C 249.3125 63.816406 249.761719 64.445312 250.210938 65.164062 C 251.019531 66.601562 251.738281 68.128906 252.277344 69.65625 L 251.738281 70.195312 C 250.660156 69.207031 249.582031 68.21875 248.414062 67.230469 L 246.703125 65.882812 C 246.164062 65.433594 245.535156 64.984375 244.90625 64.535156 C 243.648438 63.726562 242.480469 62.828125 241.222656 62.105469 C 240.59375 61.746094 239.964844 61.296875 239.335938 60.9375 L 237.355469 59.949219 C 232.054688 57.34375 226.210938 55.90625 220.28125 56.085938 C 217.3125 56.175781 214.4375 56.535156 211.5625 57.253906 C 208.683594 57.972656 205.898438 59.050781 203.203125 60.308594 C 200.503906 61.566406 197.988281 63.097656 195.472656 64.714844 C 193.046875 66.421875 190.617188 68.21875 188.550781 70.285156 Z M 188.101562 69.476562 \"></path><path 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31.707031 168.078125 C 32.785156 166.101562 34.042969 164.125 35.753906 162.414062 C 37.371094 160.707031 39.347656 159.179688 41.503906 157.921875 C 43.660156 156.753906 46.179688 155.945312 48.605469 155.675781 C 49.863281 155.496094 51.121094 155.496094 52.289062 155.585938 C 52.917969 155.675781 53.457031 155.765625 54.089844 155.855469 C 54.359375 155.945312 54.71875 155.945312 54.988281 156.035156 C 55.257812 156.125 55.527344 156.214844 55.886719 156.304688 C 56.425781 156.484375 56.964844 156.664062 57.503906 156.933594 C 58.042969 157.203125 58.582031 157.472656 59.03125 157.742188 C 59.300781 157.921875 59.570312 158.011719 59.75 158.191406 C 60.019531 158.371094 60.199219 158.550781 60.46875 158.730469 C 60.917969 159.089844 61.367188 159.449219 61.816406 159.898438 L 61.726562 160.617188 C 59.839844 160.4375 57.953125 160.257812 56.066406 160.4375 L 55.347656 160.4375 C 55.078125 160.4375 54.898438 160.527344 54.628906 160.527344 C 54.179688 160.617188 53.726562 160.617188 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179.582031 C 192.867188 180.121094 192.597656 180.660156 192.238281 181.199219 C 191.699219 182.371094 191.066406 183.449219 190.527344 184.707031 L 190.167969 185.605469 C 190.078125 185.875 189.898438 186.234375 189.808594 186.503906 L 189.179688 188.390625 C 188.910156 189.019531 188.820312 189.648438 188.550781 190.277344 L 188.011719 192.167969 L 187.5625 194.144531 C 187.382812 194.773438 187.203125 195.402344 187.113281 196.121094 C 187.023438 196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 L 185.945312 203.132812 C 185.945312 203.492188 185.855469 203.761719 185.855469 204.121094 C 185.585938 206.816406 185.40625 209.421875 185.496094 211.941406 C 185.585938 214.457031 185.945312 216.882812 186.484375 219.222656 C 186.753906 220.390625 187.203125 221.46875 187.5625 222.457031 C 188.011719 223.535156 188.550781 224.523438 189.179688 225.511719 C 190.4375 227.398438 191.96875 229.199219 193.855469 230.726562 C 194.84375 231.445312 195.832031 232.253906 196.910156 232.882812 C 197.988281 233.511719 199.15625 234.140625 200.324219 234.679688 C 202.753906 235.757812 205.359375 236.65625 208.054688 237.378906 C 213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 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78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 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47.296875 116.789062 47.542969 116.566406 C 47.792969 116.34375 47.988281 116.085938 48.132812 115.785156 C 48.273438 115.484375 48.355469 115.167969 48.371094 114.835938 C 48.390625 114.503906 48.34375 114.179688 48.230469 113.867188 C 45.859375 107.238281 46.871094 101.082031 51.089844 96.542969 C 52.1875 95.382812 53.417969 94.386719 54.78125 93.554688 C 56.144531 92.722656 57.59375 92.085938 59.128906 91.644531 C 60.664062 91.199219 62.230469 90.964844 63.828125 90.941406 C 65.425781 90.917969 66.996094 91.105469 68.542969 91.5 C 74.5625 93.171875 78.738281 98.203125 80.308594 105.671875 C 80.351562 105.859375 80.410156 106.042969 80.492188 106.214844 C 80.574219 106.390625 80.675781 106.554688 80.796875 106.707031 C 80.914062 106.855469 81.050781 106.992188 81.203125 107.113281 C 81.351562 107.234375 81.515625 107.335938 81.691406 107.417969 C 81.867188 107.5 82.046875 107.558594 82.238281 107.597656 C 82.425781 107.640625 82.617188 107.65625 82.808594 107.652344 C 83.003906 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33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 08:44:50','2025-06-12 08:44:50','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=372',0,'revision','',0),(373,3,'2025-06-12 08:44:52','2025-06-12 08:44:52','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 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241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 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246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 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88.789062 195.082031 89.980469 195.109375 91.191406 C 195.109375 91.523438 195.171875 91.839844 195.300781 92.148438 C 195.425781 92.453125 195.605469 92.726562 195.839844 92.960938 C 196.074219 93.195312 196.34375 93.375 196.648438 93.503906 C 196.957031 93.628906 197.273438 93.691406 197.605469 93.691406 C 198.023438 93.691406 198.414062 93.585938 198.78125 93.386719 C 199.183594 93.171875 199.503906 92.867188 199.742188 92.476562 C 199.980469 92.085938 200.097656 91.660156 200.101562 91.203125 C 200.074219 89.632812 199.878906 88.078125 199.515625 86.550781 C 199.152344 85.019531 198.632812 83.542969 197.953125 82.125 C 197.273438 80.707031 196.453125 79.378906 195.488281 78.136719 C 194.519531 76.894531 193.433594 75.769531 192.226562 74.761719 C 190.207031 73.003906 187.933594 71.679688 185.410156 70.785156 C 182.886719 69.890625 180.289062 69.488281 177.613281 69.574219 C 175.574219 61.363281 170.632812 55.679688 163.527344 53.449219 C 162.125 53.035156 160.691406 52.761719 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64.734375 93.003906 65.535156 C 91.710938 66.332031 90.511719 67.253906 89.40625 68.296875 C 88.25 69.367188 87.222656 70.550781 86.320312 71.84375 C 85.421875 73.136719 84.667969 74.507812 84.058594 75.960938 C 83.453125 77.417969 83.007812 78.917969 82.722656 80.46875 C 82.441406 82.019531 82.324219 83.582031 82.375 85.15625 C 80.1875 86.472656 78.199219 88.042969 76.410156 89.867188 C 74.425781 88.414062 72.25 87.355469 69.878906 86.699219 C 68.886719 86.441406 67.886719 86.253906 66.871094 86.132812 C 65.855469 86.007812 64.835938 85.957031 63.816406 85.96875 C 62.792969 85.984375 61.777344 86.066406 60.765625 86.214844 C 59.753906 86.363281 58.757812 86.578125 57.773438 86.863281 C 56.792969 87.144531 55.832031 87.492188 54.894531 87.902344 C 53.960938 88.3125 53.054688 88.78125 52.179688 89.3125 C 51.308594 89.84375 50.472656 90.433594 49.679688 91.074219 C 48.882812 91.714844 48.132812 92.410156 47.429688 93.152344 C 42.457031 98.503906 40.828125 105.738281 42.820312 113.28125 C 41.5 113.933594 40.257812 114.707031 39.09375 115.605469 C 37.929688 116.503906 36.867188 117.511719 35.902344 118.625 C 34.941406 119.738281 34.097656 120.9375 33.378906 122.21875 C 32.65625 123.5 32.070312 124.84375 31.617188 126.242188 C 31.140625 127.691406 30.820312 129.175781 30.65625 130.691406 C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 141.136719 32.730469 142.519531 33.507812 143.832031 C 32.566406 145.371094 31.804688 146.988281 31.210938 148.691406 C 30.621094 150.390625 30.21875 152.136719 30 153.921875 C 29.78125 155.710938 29.757812 157.5 29.921875 159.292969 C 30.089844 161.085938 30.441406 162.84375 30.984375 164.558594 C 31.675781 166.5625 32.566406 168.46875 33.664062 170.277344 C 34.761719 172.089844 36.039062 173.761719 37.496094 175.300781 C 38.953125 176.835938 40.554688 178.203125 42.304688 179.394531 C 44.050781 180.589844 45.90625 181.582031 47.871094 182.378906 C 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136.21875 81.285156 135.902344 81.359375 135.597656 81.496094 C 135.292969 81.632812 135.027344 81.824219 134.800781 82.070312 C 134.574219 82.316406 134.402344 82.59375 134.285156 82.910156 C 133.050781 86.128906 127.03125 92.460938 122.0625 95.828125 C 122.882812 91.941406 123.984375 88.136719 125.371094 84.414062 C 125.492188 84.105469 125.546875 83.785156 125.542969 83.453125 C 125.535156 83.121094 125.464844 82.804688 125.332031 82.503906 C 125.199219 82.199219 125.015625 81.933594 124.777344 81.703125 C 124.539062 81.472656 124.265625 81.300781 123.957031 81.179688 C 123.648438 81.058594 123.328125 81 122.996094 81.007812 C 122.664062 81.015625 122.347656 81.082031 122.046875 81.214844 C 121.742188 81.347656 121.476562 81.535156 121.246094 81.773438 C 121.015625 82.011719 120.84375 82.285156 120.722656 82.59375 C 118.195312 89.683594 116.441406 96.960938 115.453125 104.425781 C 110.285156 101.546875 102.890625 93.945312 101.519531 90.3125 C 101.40625 90 101.238281 89.71875 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100.910156 94.050781 100.691406 92.660156 100.605469 C 91.265625 100.515625 89.878906 100.566406 88.496094 100.753906 C 87.113281 100.941406 85.761719 101.261719 84.441406 101.714844 C 83.53125 98.625 82.0625 95.828125 80.035156 93.320312 C 81.855469 91.480469 83.902344 89.945312 86.179688 88.71875 C 86.621094 88.476562 86.957031 88.132812 87.1875 87.6875 C 87.421875 87.242188 87.511719 86.769531 87.457031 86.269531 C 87.316406 84.945312 87.328125 83.625 87.496094 82.308594 C 87.664062 80.988281 87.980469 79.707031 88.445312 78.464844 C 88.910156 77.21875 89.515625 76.042969 90.253906 74.941406 C 90.996094 73.835938 91.851562 72.832031 92.828125 71.929688 C 94.449219 70.398438 96.292969 69.222656 98.363281 68.394531 C 100.433594 67.566406 102.582031 67.148438 104.808594 67.136719 C 105.738281 67.136719 106.664062 67.214844 107.582031 67.371094 C 107.910156 67.425781 108.234375 67.417969 108.558594 67.34375 C 108.882812 67.265625 109.179688 67.132812 109.453125 66.941406 C 109.722656 66.746094 109.945312 66.507812 110.121094 66.222656 C 110.296875 65.941406 110.410156 65.636719 110.460938 65.308594 C 111.628906 58.070312 115.640625 52.984375 121.753906 50.972656 C 123.332031 50.46875 124.953125 50.179688 126.609375 50.109375 C 128.265625 50.039062 129.902344 50.1875 131.523438 50.550781 C 133.140625 50.917969 134.679688 51.492188 136.144531 52.273438 C 137.609375 53.050781 138.945312 54.011719 140.152344 55.148438 C 144.785156 59.6875 146.0625 66.34375 143.75 73.902344 C 143.695312 74.085938 143.660156 74.277344 143.648438 74.46875 C 143.632812 74.660156 143.644531 74.851562 143.675781 75.042969 C 143.707031 75.234375 143.761719 75.417969 143.835938 75.597656 C 143.910156 75.773438 144.003906 75.941406 144.117188 76.097656 C 144.230469 76.253906 144.359375 76.394531 144.507812 76.523438 C 144.652344 76.648438 144.8125 76.753906 144.984375 76.84375 C 145.152344 76.933594 145.332031 77.003906 145.519531 77.050781 C 145.707031 77.097656 145.898438 77.125 146.089844 77.128906 C 147.40625 77.15625 148.703125 77.339844 149.976562 77.679688 C 151.25 78.015625 152.46875 78.492188 153.628906 79.117188 C 154.792969 79.738281 155.863281 80.488281 156.847656 81.367188 C 157.832031 82.242188 158.703125 83.21875 159.457031 84.300781 C 160.25 85.382812 160.90625 86.539062 161.429688 87.773438 C 161.953125 89.003906 162.328125 90.28125 162.554688 91.601562 C 162.78125 92.921875 162.851562 94.253906 162.769531 95.589844 C 162.6875 96.925781 162.453125 98.238281 162.066406 99.519531 C 161.933594 99.945312 161.914062 100.375 162.011719 100.8125 C 162.105469 101.25 162.304688 101.628906 162.609375 101.960938 C 163.625 103.132812 164.515625 104.398438 165.273438 105.75 C 166.035156 107.105469 166.648438 108.523438 167.121094 110.003906 C 167.59375 111.484375 167.910156 112.996094 168.074219 114.539062 C 168.234375 116.085938 168.242188 117.628906 168.089844 119.175781 C 165.960938 120.3125 164.054688 121.742188 162.363281 123.460938 C 160.675781 125.183594 159.285156 127.121094 158.1875 129.269531 C 156.914062 131.882812 156.167969 134.640625 155.941406 137.539062 C 154.765625 138.089844 153.496094 138.582031 152.179688 139.082031 C 147.132812 141.003906 140.855469 143.394531 139.972656 151.078125 C 136.277344 169.207031 142.535156 194.542969 146.722656 205.933594 C 145.707031 206.90625 144.746094 207.789062 143.855469 208.605469 C 143.648438 208.539062 143.429688 208.453125 143.210938 208.375 C 134.253906 199.621094 122.011719 184.648438 117.863281 171.300781 C 117.835938 171.222656 117.808594 171.148438 117.777344 171.070312 C 116.101562 167.117188 118.078125 164.476562 121.714844 160.144531 Z M 163.464844 184.421875 C 159.902344 190.804688 155.621094 196.664062 150.621094 202 C 146.664062 190.332031 141.566406 168.019531 144.882812 151.960938 C 144.898438 151.882812 144.914062 151.804688 144.921875 151.722656 C 145.402344 147.214844 148.664062 145.753906 153.953125 143.738281 C 154.652344 143.472656 155.355469 143.203125 156.058594 142.921875 C 156.382812 145.050781 156.914062 147.125 157.660156 149.144531 C 158.402344 151.164062 159.34375 153.085938 160.480469 154.914062 C 161.617188 156.742188 162.921875 158.4375 164.40625 160 C 165.886719 161.5625 167.507812 162.960938 169.273438 164.191406 C 171.953125 168.792969 168.375 175.3125 165.484375 180.578125 C 164.726562 181.945312 164.015625 183.242188 163.464844 184.421875 Z M 160.511719 236.148438 C 158.214844 238.449219 153.5625 239.171875 144.449219 238.628906 C 144.34375 238.617188 144.234375 238.617188 144.128906 238.628906 C 135.679688 239.222656 130.628906 238.425781 128.238281 236.132812 C 125.890625 233.878906 125.5625 229.5625 125.664062 223.332031 C 130.082031 224.40625 134.5625 224.988281 139.109375 225.078125 C 140.496094 225.085938 141.875 224.988281 143.25 224.796875 C 144.816406 225.074219 146.398438 225.207031 147.988281 225.195312 C 153.113281 225.0625 158.152344 224.332031 163.109375 223.007812 C 163.351562 230.101562 162.546875 234.101562 160.511719 236.148438 Z M 160.511719 236.148438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 237.238281 147.824219 C 233.386719 150.660156 220.929688 153.519531 213.984375 152.90625 C 217.976562 144.894531 220.863281 136.507812 222.65625 127.742188 C 222.714844 127.417969 222.707031 127.09375 222.640625 126.773438 C 222.570312 126.453125 222.441406 126.15625 222.253906 125.886719 C 222.070312 125.613281 221.835938 125.390625 221.5625 125.210938 C 221.285156 125.03125 220.988281 124.910156 220.664062 124.847656 C 220.34375 124.789062 220.019531 124.789062 219.699219 124.855469 C 219.375 124.921875 219.078125 125.046875 218.804688 125.230469 C 218.535156 125.417969 218.304688 125.644531 218.125 125.917969 C 217.941406 126.191406 217.820312 126.488281 217.753906 126.8125 C 216.777344 131.757812 215.375 136.578125 213.546875 141.273438 C 210.476562 134.851562 208.296875 123.855469 209.179688 119.523438 C 209.25 119.199219 209.253906 118.871094 209.195312 118.546875 C 209.132812 118.21875 209.011719 117.914062 208.828125 117.636719 C 208.648438 117.359375 208.417969 117.125 208.144531 116.9375 C 207.867188 116.75 207.566406 116.625 207.242188 116.558594 C 206.914062 116.492188 206.589844 116.488281 206.261719 116.554688 C 205.933594 116.617188 205.632812 116.742188 205.355469 116.925781 C 205.078125 117.113281 204.847656 117.34375 204.664062 117.621094 C 204.480469 117.898438 204.355469 118.199219 204.292969 118.527344 C 203.015625 124.789062 206.390625 140.457031 211.152344 147.03125 C 200.996094 169.722656 182.085938 192.796875 162.945312 204.183594 C 162.664062 204.355469 162.425781 204.574219 162.230469 204.835938 C 162.035156 205.101562 161.898438 205.394531 161.816406 205.714844 C 161.738281 206.035156 161.722656 206.355469 161.769531 206.679688 C 161.816406 207.007812 161.925781 207.3125 162.09375 207.59375 C 162.261719 207.878906 162.480469 208.117188 162.742188 208.316406 C 163.003906 208.511719 163.296875 208.652344 163.617188 208.734375 C 163.933594 208.816406 164.257812 208.835938 164.582031 208.789062 C 164.910156 208.742188 165.214844 208.636719 165.496094 208.472656 C 183.328125 197.867188 200.539062 178.292969 211.582031 157.617188 C 213.035156 157.871094 214.5 157.992188 215.972656 157.980469 C 224.332031 157.980469 235.910156 155.007812 240.195312 151.847656 C 240.472656 151.65625 240.699219 151.417969 240.878906 151.132812 C 241.054688 150.847656 241.171875 150.542969 241.226562 150.210938 C 241.28125 149.878906 241.269531 149.546875 241.191406 149.222656 C 241.113281 148.894531 240.976562 148.59375 240.773438 148.324219 C 240.574219 148.054688 240.332031 147.832031 240.042969 147.660156 C 239.753906 147.488281 239.441406 147.378906 239.109375 147.332031 C 238.777344 147.285156 238.449219 147.308594 238.125 147.394531 C 237.796875 147.480469 237.503906 147.625 237.238281 147.832031 Z M 237.238281 147.824219 \"></path><path style=\" 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201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 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<p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 08:44:52','2025-06-12 08:44:52','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=373',0,'revision','',0),(374,3,'2025-06-12 08:44:52','2025-06-12 08:44:52','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 69.007812 47.90625 L 70.175781 48.265625 C 70.535156 48.355469 70.984375 48.535156 71.34375 48.625 C 72.152344 48.894531 72.875 49.164062 73.683594 49.523438 C 74.402344 49.882812 75.210938 50.242188 75.929688 50.601562 C 76.648438 50.960938 77.367188 51.320312 78.085938 51.769531 C 78.804688 52.21875 79.433594 52.578125 80.152344 53.027344 C 80.78125 53.476562 81.410156 54.019531 82.042969 54.46875 C 84.558594 56.445312 86.804688 58.691406 88.691406 61.207031 C 89.589844 62.464844 90.488281 63.816406 91.300781 65.074219 C 92.109375 66.421875 92.738281 67.859375 93.367188 69.386719 L 92.828125 69.925781 L 89.589844 67.140625 C 88.421875 66.242188 87.34375 65.34375 86.175781 64.535156 C 83.839844 62.828125 81.503906 61.207031 78.984375 59.949219 C 76.46875 58.511719 73.863281 57.433594 71.253906 56.445312 C 68.558594 55.546875 65.773438 54.828125 62.984375 54.46875 C 57.414062 53.660156 51.660156 54.199219 46.179688 55.726562 C 43.480469 56.535156 40.785156 57.523438 38.269531 58.871094 C 35.753906 60.128906 33.324219 61.65625 31.078125 63.457031 Z M 30.628906 62.917969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.101562 69.476562 C 188.640625 67.859375 189.449219 66.421875 190.257812 64.984375 C 191.15625 63.546875 192.148438 62.285156 193.136719 61.027344 C 195.292969 58.511719 197.808594 56.265625 200.503906 54.378906 C 201.855469 53.386719 203.382812 52.578125 204.910156 51.859375 C 205.628906 51.5 206.4375 51.140625 207.246094 50.78125 C 207.605469 50.601562 208.054688 50.421875 208.414062 50.332031 L 209.671875 49.882812 C 210.125 49.703125 210.484375 49.613281 210.933594 49.523438 L 212.191406 49.253906 C 213 49.074219 213.898438 48.804688 214.796875 48.714844 C 216.503906 48.445312 218.300781 48.265625 220.101562 48.175781 C 227.289062 48.085938 234.390625 50.332031 240.054688 54.199219 C 240.773438 54.648438 241.402344 55.1875 242.121094 55.726562 C 242.75 56.265625 243.378906 56.804688 244.007812 57.433594 C 244.636719 58.0625 245.265625 58.511719 245.804688 59.230469 C 246.34375 59.859375 246.886719 60.488281 247.425781 61.117188 C 247.964844 61.746094 248.414062 62.464844 248.863281 63.097656 C 249.3125 63.816406 249.761719 64.445312 250.210938 65.164062 C 251.019531 66.601562 251.738281 68.128906 252.277344 69.65625 L 251.738281 70.195312 C 250.660156 69.207031 249.582031 68.21875 248.414062 67.230469 L 246.703125 65.882812 C 246.164062 65.433594 245.535156 64.984375 244.90625 64.535156 C 243.648438 63.726562 242.480469 62.828125 241.222656 62.105469 C 240.59375 61.746094 239.964844 61.296875 239.335938 60.9375 L 237.355469 59.949219 C 232.054688 57.34375 226.210938 55.90625 220.28125 56.085938 C 217.3125 56.175781 214.4375 56.535156 211.5625 57.253906 C 208.683594 57.972656 205.898438 59.050781 203.203125 60.308594 C 200.503906 61.566406 197.988281 63.097656 195.472656 64.714844 C 193.046875 66.421875 190.617188 68.21875 188.550781 70.285156 Z M 188.101562 69.476562 \"></path><path 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179.582031 C 192.867188 180.121094 192.597656 180.660156 192.238281 181.199219 C 191.699219 182.371094 191.066406 183.449219 190.527344 184.707031 L 190.167969 185.605469 C 190.078125 185.875 189.898438 186.234375 189.808594 186.503906 L 189.179688 188.390625 C 188.910156 189.019531 188.820312 189.648438 188.550781 190.277344 L 188.011719 192.167969 L 187.5625 194.144531 C 187.382812 194.773438 187.203125 195.402344 187.113281 196.121094 C 187.023438 196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 L 185.945312 203.132812 C 185.945312 203.492188 185.855469 203.761719 185.855469 204.121094 C 185.585938 206.816406 185.40625 209.421875 185.496094 211.941406 C 185.585938 214.457031 185.945312 216.882812 186.484375 219.222656 C 186.753906 220.390625 187.203125 221.46875 187.5625 222.457031 C 188.011719 223.535156 188.550781 224.523438 189.179688 225.511719 C 190.4375 227.398438 191.96875 229.199219 193.855469 230.726562 C 194.84375 231.445312 195.832031 232.253906 196.910156 232.882812 C 197.988281 233.511719 199.15625 234.140625 200.324219 234.679688 C 202.753906 235.757812 205.359375 236.65625 208.054688 237.378906 C 213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 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47.296875 116.789062 47.542969 116.566406 C 47.792969 116.34375 47.988281 116.085938 48.132812 115.785156 C 48.273438 115.484375 48.355469 115.167969 48.371094 114.835938 C 48.390625 114.503906 48.34375 114.179688 48.230469 113.867188 C 45.859375 107.238281 46.871094 101.082031 51.089844 96.542969 C 52.1875 95.382812 53.417969 94.386719 54.78125 93.554688 C 56.144531 92.722656 57.59375 92.085938 59.128906 91.644531 C 60.664062 91.199219 62.230469 90.964844 63.828125 90.941406 C 65.425781 90.917969 66.996094 91.105469 68.542969 91.5 C 74.5625 93.171875 78.738281 98.203125 80.308594 105.671875 C 80.351562 105.859375 80.410156 106.042969 80.492188 106.214844 C 80.574219 106.390625 80.675781 106.554688 80.796875 106.707031 C 80.914062 106.855469 81.050781 106.992188 81.203125 107.113281 C 81.351562 107.234375 81.515625 107.335938 81.691406 107.417969 C 81.867188 107.5 82.046875 107.558594 82.238281 107.597656 C 82.425781 107.640625 82.617188 107.65625 82.808594 107.652344 C 83.003906 107.648438 83.191406 107.621094 83.378906 107.574219 C 83.566406 107.523438 83.746094 107.457031 83.914062 107.363281 C 85.042969 106.78125 86.222656 106.332031 87.453125 106.027344 C 88.683594 105.71875 89.933594 105.558594 91.203125 105.546875 C 92.472656 105.535156 93.726562 105.667969 94.960938 105.953125 C 96.199219 106.234375 97.386719 106.65625 98.523438 107.21875 C 99.695312 107.765625 100.789062 108.433594 101.800781 109.230469 C 102.816406 110.027344 103.726562 110.933594 104.53125 111.941406 C 105.335938 112.949219 106.011719 114.035156 106.566406 115.203125 C 107.117188 116.367188 107.527344 117.582031 107.796875 118.84375 C 107.886719 119.28125 108.078125 119.671875 108.371094 120.007812 C 108.667969 120.34375 109.027344 120.582031 109.453125 120.722656 C 110.933594 121.265625 112.335938 121.960938 113.667969 122.804688 C 114.996094 123.648438 116.222656 124.625 117.347656 125.730469 C 118.46875 126.835938 119.460938 128.046875 120.328125 129.363281 C 121.191406 130.679688 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33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 08:44:52','2025-06-12 08:44:52','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=374',0,'revision','',0),(376,3,'2025-06-12 08:47:51','2025-06-12 08:47:51','','Default Kit','','inherit','closed','closed','','21-revision-v1','','','2025-06-12 08:47:51','2025-06-12 08:47:51','',21,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=376',0,'revision','',0),(377,3,'2025-06-12 08:54:50','2025-06-12 08:54:50','','losswieght','','inherit','open','closed','','losswieght','','','2025-06-12 08:54:50','2025-06-12 08:54:50','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png',0,'attachment','image/png',0),(378,3,'2025-06-12 08:55:46','2025-06-12 08:55:46','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" 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258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 135.460938 C 256.820312 134.714844 256.867188 133.96875 256.875 133.21875 C 256.882812 132.46875 256.851562 131.71875 256.785156 130.972656 C 256.714844 130.226562 256.609375 129.484375 256.464844 128.75 C 256.324219 128.015625 256.140625 127.285156 255.925781 126.570312 C 255.707031 125.851562 255.453125 125.148438 255.164062 124.457031 C 254.875 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38.820312 144.703125 38.953125 144.238281 38.941406 143.734375 C 38.929688 143.230469 38.78125 142.773438 38.492188 142.359375 C 37.757812 141.3125 37.15625 140.191406 36.6875 139 C 36.214844 137.8125 35.886719 136.582031 35.703125 135.316406 C 35.519531 134.050781 35.484375 132.78125 35.597656 131.503906 C 35.710938 130.230469 35.96875 128.984375 36.371094 127.773438 C 36.761719 126.542969 37.289062 125.375 37.953125 124.265625 C 38.613281 123.160156 39.390625 122.140625 40.285156 121.210938 C 41.183594 120.285156 42.171875 119.46875 43.253906 118.769531 C 44.335938 118.070312 45.488281 117.5 46.699219 117.0625 C 47.015625 116.953125 47.296875 116.789062 47.542969 116.566406 C 47.792969 116.34375 47.988281 116.085938 48.132812 115.785156 C 48.273438 115.484375 48.355469 115.167969 48.371094 114.835938 C 48.390625 114.503906 48.34375 114.179688 48.230469 113.867188 C 45.859375 107.238281 46.871094 101.082031 51.089844 96.542969 C 52.1875 95.382812 53.417969 94.386719 54.78125 93.554688 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140.660156 129.070312 138.816406 128.722656 136.984375 C 128.371094 135.15625 127.832031 133.382812 127.101562 131.671875 C 125.355469 127.339844 122.710938 123.660156 119.164062 120.628906 C 119.21875 114.4375 119.777344 108.289062 120.835938 102.1875 C 127.039062 99.578125 136.816406 90.238281 138.945312 84.695312 C 139.070312 84.386719 139.128906 84.066406 139.125 83.730469 C 139.121094 83.394531 139.050781 83.078125 138.917969 82.769531 C 138.78125 82.464844 138.59375 82.195312 138.355469 81.964844 C 138.113281 81.734375 137.835938 81.558594 137.523438 81.4375 C 137.210938 81.320312 136.886719 81.261719 136.554688 81.273438 C 136.21875 81.285156 135.902344 81.359375 135.597656 81.496094 C 135.292969 81.632812 135.027344 81.824219 134.800781 82.070312 C 134.574219 82.316406 134.402344 82.59375 134.285156 82.910156 C 133.050781 86.128906 127.03125 92.460938 122.0625 95.828125 C 122.882812 91.941406 123.984375 88.136719 125.371094 84.414062 C 125.492188 84.105469 125.546875 83.785156 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87.421875 87.242188 87.511719 86.769531 87.457031 86.269531 C 87.316406 84.945312 87.328125 83.625 87.496094 82.308594 C 87.664062 80.988281 87.980469 79.707031 88.445312 78.464844 C 88.910156 77.21875 89.515625 76.042969 90.253906 74.941406 C 90.996094 73.835938 91.851562 72.832031 92.828125 71.929688 C 94.449219 70.398438 96.292969 69.222656 98.363281 68.394531 C 100.433594 67.566406 102.582031 67.148438 104.808594 67.136719 C 105.738281 67.136719 106.664062 67.214844 107.582031 67.371094 C 107.910156 67.425781 108.234375 67.417969 108.558594 67.34375 C 108.882812 67.265625 109.179688 67.132812 109.453125 66.941406 C 109.722656 66.746094 109.945312 66.507812 110.121094 66.222656 C 110.296875 65.941406 110.410156 65.636719 110.460938 65.308594 C 111.628906 58.070312 115.640625 52.984375 121.753906 50.972656 C 123.332031 50.46875 124.953125 50.179688 126.609375 50.109375 C 128.265625 50.039062 129.902344 50.1875 131.523438 50.550781 C 133.140625 50.917969 134.679688 51.492188 136.144531 52.273438 C 137.609375 53.050781 138.945312 54.011719 140.152344 55.148438 C 144.785156 59.6875 146.0625 66.34375 143.75 73.902344 C 143.695312 74.085938 143.660156 74.277344 143.648438 74.46875 C 143.632812 74.660156 143.644531 74.851562 143.675781 75.042969 C 143.707031 75.234375 143.761719 75.417969 143.835938 75.597656 C 143.910156 75.773438 144.003906 75.941406 144.117188 76.097656 C 144.230469 76.253906 144.359375 76.394531 144.507812 76.523438 C 144.652344 76.648438 144.8125 76.753906 144.984375 76.84375 C 145.152344 76.933594 145.332031 77.003906 145.519531 77.050781 C 145.707031 77.097656 145.898438 77.125 146.089844 77.128906 C 147.40625 77.15625 148.703125 77.339844 149.976562 77.679688 C 151.25 78.015625 152.46875 78.492188 153.628906 79.117188 C 154.792969 79.738281 155.863281 80.488281 156.847656 81.367188 C 157.832031 82.242188 158.703125 83.21875 159.457031 84.300781 C 160.25 85.382812 160.90625 86.539062 161.429688 87.773438 C 161.953125 89.003906 162.328125 90.28125 162.554688 91.601562 C 162.78125 92.921875 162.851562 94.253906 162.769531 95.589844 C 162.6875 96.925781 162.453125 98.238281 162.066406 99.519531 C 161.933594 99.945312 161.914062 100.375 162.011719 100.8125 C 162.105469 101.25 162.304688 101.628906 162.609375 101.960938 C 163.625 103.132812 164.515625 104.398438 165.273438 105.75 C 166.035156 107.105469 166.648438 108.523438 167.121094 110.003906 C 167.59375 111.484375 167.910156 112.996094 168.074219 114.539062 C 168.234375 116.085938 168.242188 117.628906 168.089844 119.175781 C 165.960938 120.3125 164.054688 121.742188 162.363281 123.460938 C 160.675781 125.183594 159.285156 127.121094 158.1875 129.269531 C 156.914062 131.882812 156.167969 134.640625 155.941406 137.539062 C 154.765625 138.089844 153.496094 138.582031 152.179688 139.082031 C 147.132812 141.003906 140.855469 143.394531 139.972656 151.078125 C 136.277344 169.207031 142.535156 194.542969 146.722656 205.933594 C 145.707031 206.90625 144.746094 207.789062 143.855469 208.605469 C 143.648438 208.539062 143.429688 208.453125 143.210938 208.375 C 134.253906 199.621094 122.011719 184.648438 117.863281 171.300781 C 117.835938 171.222656 117.808594 171.148438 117.777344 171.070312 C 116.101562 167.117188 118.078125 164.476562 121.714844 160.144531 Z M 163.464844 184.421875 C 159.902344 190.804688 155.621094 196.664062 150.621094 202 C 146.664062 190.332031 141.566406 168.019531 144.882812 151.960938 C 144.898438 151.882812 144.914062 151.804688 144.921875 151.722656 C 145.402344 147.214844 148.664062 145.753906 153.953125 143.738281 C 154.652344 143.472656 155.355469 143.203125 156.058594 142.921875 C 156.382812 145.050781 156.914062 147.125 157.660156 149.144531 C 158.402344 151.164062 159.34375 153.085938 160.480469 154.914062 C 161.617188 156.742188 162.921875 158.4375 164.40625 160 C 165.886719 161.5625 167.507812 162.960938 169.273438 164.191406 C 171.953125 168.792969 168.375 175.3125 165.484375 180.578125 C 164.726562 181.945312 164.015625 183.242188 163.464844 184.421875 Z M 160.511719 236.148438 C 158.214844 238.449219 153.5625 239.171875 144.449219 238.628906 C 144.34375 238.617188 144.234375 238.617188 144.128906 238.628906 C 135.679688 239.222656 130.628906 238.425781 128.238281 236.132812 C 125.890625 233.878906 125.5625 229.5625 125.664062 223.332031 C 130.082031 224.40625 134.5625 224.988281 139.109375 225.078125 C 140.496094 225.085938 141.875 224.988281 143.25 224.796875 C 144.816406 225.074219 146.398438 225.207031 147.988281 225.195312 C 153.113281 225.0625 158.152344 224.332031 163.109375 223.007812 C 163.351562 230.101562 162.546875 234.101562 160.511719 236.148438 Z M 160.511719 236.148438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 237.238281 147.824219 C 233.386719 150.660156 220.929688 153.519531 213.984375 152.90625 C 217.976562 144.894531 220.863281 136.507812 222.65625 127.742188 C 222.714844 127.417969 222.707031 127.09375 222.640625 126.773438 C 222.570312 126.453125 222.441406 126.15625 222.253906 125.886719 C 222.070312 125.613281 221.835938 125.390625 221.5625 125.210938 C 221.285156 125.03125 220.988281 124.910156 220.664062 124.847656 C 220.34375 124.789062 220.019531 124.789062 219.699219 124.855469 C 219.375 124.921875 219.078125 125.046875 218.804688 125.230469 C 218.535156 125.417969 218.304688 125.644531 218.125 125.917969 C 217.941406 126.191406 217.820312 126.488281 217.753906 126.8125 C 216.777344 131.757812 215.375 136.578125 213.546875 141.273438 C 210.476562 134.851562 208.296875 123.855469 209.179688 119.523438 C 209.25 119.199219 209.253906 118.871094 209.195312 118.546875 C 209.132812 118.21875 209.011719 117.914062 208.828125 117.636719 C 208.648438 117.359375 208.417969 117.125 208.144531 116.9375 C 207.867188 116.75 207.566406 116.625 207.242188 116.558594 C 206.914062 116.492188 206.589844 116.488281 206.261719 116.554688 C 205.933594 116.617188 205.632812 116.742188 205.355469 116.925781 C 205.078125 117.113281 204.847656 117.34375 204.664062 117.621094 C 204.480469 117.898438 204.355469 118.199219 204.292969 118.527344 C 203.015625 124.789062 206.390625 140.457031 211.152344 147.03125 C 200.996094 169.722656 182.085938 192.796875 162.945312 204.183594 C 162.664062 204.355469 162.425781 204.574219 162.230469 204.835938 C 162.035156 205.101562 161.898438 205.394531 161.816406 205.714844 C 161.738281 206.035156 161.722656 206.355469 161.769531 206.679688 C 161.816406 207.007812 161.925781 207.3125 162.09375 207.59375 C 162.261719 207.878906 162.480469 208.117188 162.742188 208.316406 C 163.003906 208.511719 163.296875 208.652344 163.617188 208.734375 C 163.933594 208.816406 164.257812 208.835938 164.582031 208.789062 C 164.910156 208.742188 165.214844 208.636719 165.496094 208.472656 C 183.328125 197.867188 200.539062 178.292969 211.582031 157.617188 C 213.035156 157.871094 214.5 157.992188 215.972656 157.980469 C 224.332031 157.980469 235.910156 155.007812 240.195312 151.847656 C 240.472656 151.65625 240.699219 151.417969 240.878906 151.132812 C 241.054688 150.847656 241.171875 150.542969 241.226562 150.210938 C 241.28125 149.878906 241.269531 149.546875 241.191406 149.222656 C 241.113281 148.894531 240.976562 148.59375 240.773438 148.324219 C 240.574219 148.054688 240.332031 147.832031 240.042969 147.660156 C 239.753906 147.488281 239.441406 147.378906 239.109375 147.332031 C 238.777344 147.285156 238.449219 147.308594 238.125 147.394531 C 237.796875 147.480469 237.503906 147.625 237.238281 147.832031 Z M 237.238281 147.824219 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 87.875 200.945312 C 87.546875 200.949219 87.230469 201.015625 86.925781 201.144531 C 86.621094 201.273438 86.355469 201.453125 86.121094 201.6875 C 85.886719 201.917969 85.707031 202.1875 85.578125 202.492188 C 85.449219 202.796875 85.386719 203.113281 85.382812 203.441406 C 85.382812 203.773438 85.445312 204.089844 85.570312 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768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />								</a>\n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 59.347656 233.503906 C 64.75 238.273438 72.0625 242.089844 80.324219 243.996094 C 88.273438 246.21875 96.855469 246.539062 105.117188 245.902344 C 118.152344 244.632812 126.414062 238.589844 135.953125 233.1875 C 140.402344 230.644531 144.535156 228.421875 149.300781 227.148438 C 150.890625 226.511719 152.164062 224.921875 151.527344 223.015625 C 150.890625 221.109375 149.300781 220.15625 147.394531 220.792969 C 141.992188 222.378906 137.222656 224.921875 132.453125 227.464844 C 122.601562 233.1875 115.609375 238.273438 104.164062 239.226562 C 96.855469 239.863281 88.90625 239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 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206.199219 188.050781 Z M 206.199219 188.050781 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 90.496094 65.992188 L 122.917969 65.992188 L 122.917969 76.480469 C 122.917969 85.382812 126.414062 89.832031 128.957031 93.644531 C 129.910156 95.234375 130.867188 96.824219 131.820312 99.050781 L 81.597656 99.050781 C 82.550781 96.824219 83.503906 95.234375 84.457031 93.644531 C 87 89.832031 90.496094 85.382812 90.496094 76.480469 Z M 88.90625 47.875 L 124.191406 47.875 C 126.097656 47.875 127.367188 49.144531 127.367188 51.050781 L 127.367188 55.820312 C 127.367188 57.410156 126.414062 58.679688 125.144531 59 C 124.824219 59 124.507812 59 124.191406 59 L 88.90625 59 C 87 59 85.730469 57.726562 85.730469 55.820312 L 85.730469 51.050781 C 85.730469 49.460938 87.316406 47.875 88.90625 47.875 Z M 88.90625 41.199219 C 83.503906 41.199219 79.054688 45.648438 79.054688 51.050781 L 79.054688 55.820312 C 79.054688 59.316406 80.960938 62.496094 83.820312 64.402344 L 83.820312 76.164062 C 83.820312 83.472656 81.597656 85.382812 79.054688 89.832031 C 76.191406 94.28125 73.015625 100.320312 73.015625 112.71875 L 73.015625 143.230469 C 73.015625 145.140625 74.605469 146.410156 76.191406 146.410156 C 78.101562 146.410156 79.371094 144.820312 79.371094 143.230469 L 79.371094 112.71875 C 79.371094 109.855469 79.371094 107.632812 79.6875 105.40625 L 132.773438 105.40625 C 133.089844 107.3125 133.089844 109.855469 133.089844 112.71875 C 133.089844 114.625 134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>       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\"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 08:55:46','2025-06-12 08:55:46','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=378',0,'revision','',0),(379,3,'2025-06-12 08:55:48','2025-06-12 08:55:48','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 258.8125 C 151.695312 258.8125 159.1875 258.089844 166.472656 256.65625 C 168.199219 256.320312 169.328125 254.644531 168.988281 252.914062 C 168.648438 251.1875 166.972656 250.066406 165.246094 250.402344 C 158.363281 251.75 151.285156 252.433594 144.207031 252.433594 C 84.308594 252.433594 35.574219 203.703125 35.574219 143.800781 C 35.574219 83.902344 84.308594 35.167969 144.207031 35.167969 C 177.703125 35.167969 208.816406 50.273438 229.578125 76.613281 C 230.667969 78 232.671875 78.234375 234.054688 77.144531 C 235.4375 76.054688 235.675781 74.050781 234.585938 72.667969 C 212.609375 44.78125 179.667969 28.792969 144.207031 28.792969 C 80.789062 28.792969 29.195312 80.382812 29.195312 143.800781 C 29.195312 207.21875 80.789062 258.8125 144.207031 258.8125 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 77.832031 C 155.292969 77.832031 166.253906 80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" 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213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 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131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 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215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 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57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 135.316406 212.207031 C 139.765625 209.664062 144.214844 207.441406 148.984375 206.167969 C 150.890625 205.535156 151.84375 203.945312 151.207031 202.039062 C 150.574219 200.449219 148.984375 199.175781 147.078125 199.8125 C 141.671875 201.402344 136.90625 203.945312 132.136719 206.488281 C 122.285156 212.207031 115.289062 217.292969 103.847656 218.25 C 96.535156 218.882812 88.589844 218.566406 81.277344 216.660156 C 73.648438 214.75 67.292969 211.253906 62.84375 207.441406 C 58.710938 203.625 56.484375 199.496094 56.804688 195.042969 C 57.121094 187.097656 63.476562 180.105469 73.648438 174.699219 C 83.820312 169.296875 97.488281 165.800781 110.523438 164.527344 C 128.640625 162.941406 149.300781 167.070312 163.289062 174.066406 C 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d=\"M 221.167969 224.222656 C 200.3125 224.222656 183.339844 207.25 183.339844 186.390625 C 183.339844 165.535156 200.3125 148.5625 221.167969 148.5625 C 242.027344 148.5625 259 165.535156 259 186.390625 C 259 207.25 242.027344 224.222656 221.167969 224.222656 Z M 221.167969 153.769531 C 203.179688 153.769531 188.546875 168.402344 188.546875 186.390625 C 188.546875 204.378906 203.179688 219.015625 221.167969 219.015625 C 239.15625 219.015625 253.789062 204.378906 253.789062 186.390625 C 253.789062 168.402344 239.15625 153.769531 221.167969 153.769531 Z M 221.167969 153.769531 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.640625 194.425781 L 197.695312 194.425781 C 196.257812 194.425781 195.09375 193.261719 195.09375 191.824219 C 195.09375 177.925781 206.398438 166.617188 220.296875 166.617188 L 222.039062 166.617188 C 235.9375 166.617188 247.242188 177.925781 247.242188 191.824219 C 247.242188 193.261719 246.078125 194.425781 244.640625 194.425781 Z M 200.472656 189.21875 L 241.871094 189.21875 C 240.589844 179.417969 232.183594 171.824219 222.039062 171.824219 L 220.296875 171.824219 C 210.152344 171.824219 201.746094 179.417969 200.472656 189.21875 Z M 200.472656 189.21875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<p>การไม่ออกกำลังกาย</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 08:55:48','2025-06-12 08:55:48','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=379',0,'revision','',0),(380,3,'2025-06-12 08:55:48','2025-06-12 08:55:48','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 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208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 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88.789062 195.082031 89.980469 195.109375 91.191406 C 195.109375 91.523438 195.171875 91.839844 195.300781 92.148438 C 195.425781 92.453125 195.605469 92.726562 195.839844 92.960938 C 196.074219 93.195312 196.34375 93.375 196.648438 93.503906 C 196.957031 93.628906 197.273438 93.691406 197.605469 93.691406 C 198.023438 93.691406 198.414062 93.585938 198.78125 93.386719 C 199.183594 93.171875 199.503906 92.867188 199.742188 92.476562 C 199.980469 92.085938 200.097656 91.660156 200.101562 91.203125 C 200.074219 89.632812 199.878906 88.078125 199.515625 86.550781 C 199.152344 85.019531 198.632812 83.542969 197.953125 82.125 C 197.273438 80.707031 196.453125 79.378906 195.488281 78.136719 C 194.519531 76.894531 193.433594 75.769531 192.226562 74.761719 C 190.207031 73.003906 187.933594 71.679688 185.410156 70.785156 C 182.886719 69.890625 180.289062 69.488281 177.613281 69.574219 C 175.574219 61.363281 170.632812 55.679688 163.527344 53.449219 C 162.125 53.035156 160.691406 52.761719 159.234375 52.625 C 157.777344 52.488281 156.320312 52.492188 154.867188 52.636719 C 153.410156 52.78125 151.980469 53.0625 150.578125 53.484375 C 149.175781 53.90625 147.828125 54.457031 146.53125 55.136719 C 145.699219 53.847656 144.734375 52.660156 143.640625 51.582031 C 142.875 50.859375 142.0625 50.191406 141.210938 49.578125 C 140.355469 48.960938 139.460938 48.40625 138.535156 47.910156 C 137.605469 47.414062 136.648438 46.984375 135.660156 46.613281 C 134.675781 46.246094 133.667969 45.945312 132.640625 45.710938 C 131.617188 45.476562 130.578125 45.3125 129.53125 45.214844 C 128.480469 45.121094 127.429688 45.09375 126.378906 45.140625 C 125.328125 45.183594 124.28125 45.296875 123.246094 45.480469 C 122.210938 45.664062 121.191406 45.914062 120.1875 46.234375 C 113.023438 48.59375 107.949219 54.34375 106.003906 62.183594 C 104.484375 62.109375 102.976562 62.183594 101.472656 62.414062 C 99.972656 62.644531 98.507812 63.019531 97.082031 63.546875 C 95.65625 64.070312 94.296875 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41.5 113.933594 40.257812 114.707031 39.09375 115.605469 C 37.929688 116.503906 36.867188 117.511719 35.902344 118.625 C 34.941406 119.738281 34.097656 120.9375 33.378906 122.21875 C 32.65625 123.5 32.070312 124.84375 31.617188 126.242188 C 31.140625 127.691406 30.820312 129.175781 30.65625 130.691406 C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 141.136719 32.730469 142.519531 33.507812 143.832031 C 32.566406 145.371094 31.804688 146.988281 31.210938 148.691406 C 30.621094 150.390625 30.21875 152.136719 30 153.921875 C 29.78125 155.710938 29.757812 157.5 29.921875 159.292969 C 30.089844 161.085938 30.441406 162.84375 30.984375 164.558594 C 31.675781 166.5625 32.566406 168.46875 33.664062 170.277344 C 34.761719 172.089844 36.039062 173.761719 37.496094 175.300781 C 38.953125 176.835938 40.554688 178.203125 42.304688 179.394531 C 44.050781 180.589844 45.90625 181.582031 47.871094 182.378906 C 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136.21875 81.285156 135.902344 81.359375 135.597656 81.496094 C 135.292969 81.632812 135.027344 81.824219 134.800781 82.070312 C 134.574219 82.316406 134.402344 82.59375 134.285156 82.910156 C 133.050781 86.128906 127.03125 92.460938 122.0625 95.828125 C 122.882812 91.941406 123.984375 88.136719 125.371094 84.414062 C 125.492188 84.105469 125.546875 83.785156 125.542969 83.453125 C 125.535156 83.121094 125.464844 82.804688 125.332031 82.503906 C 125.199219 82.199219 125.015625 81.933594 124.777344 81.703125 C 124.539062 81.472656 124.265625 81.300781 123.957031 81.179688 C 123.648438 81.058594 123.328125 81 122.996094 81.007812 C 122.664062 81.015625 122.347656 81.082031 122.046875 81.214844 C 121.742188 81.347656 121.476562 81.535156 121.246094 81.773438 C 121.015625 82.011719 120.84375 82.285156 120.722656 82.59375 C 118.195312 89.683594 116.441406 96.960938 115.453125 104.425781 C 110.285156 101.546875 102.890625 93.945312 101.519531 90.3125 C 101.40625 90 101.238281 89.71875 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159.285156 127.121094 158.1875 129.269531 C 156.914062 131.882812 156.167969 134.640625 155.941406 137.539062 C 154.765625 138.089844 153.496094 138.582031 152.179688 139.082031 C 147.132812 141.003906 140.855469 143.394531 139.972656 151.078125 C 136.277344 169.207031 142.535156 194.542969 146.722656 205.933594 C 145.707031 206.90625 144.746094 207.789062 143.855469 208.605469 C 143.648438 208.539062 143.429688 208.453125 143.210938 208.375 C 134.253906 199.621094 122.011719 184.648438 117.863281 171.300781 C 117.835938 171.222656 117.808594 171.148438 117.777344 171.070312 C 116.101562 167.117188 118.078125 164.476562 121.714844 160.144531 Z M 163.464844 184.421875 C 159.902344 190.804688 155.621094 196.664062 150.621094 202 C 146.664062 190.332031 141.566406 168.019531 144.882812 151.960938 C 144.898438 151.882812 144.914062 151.804688 144.921875 151.722656 C 145.402344 147.214844 148.664062 145.753906 153.953125 143.738281 C 154.652344 143.472656 155.355469 143.203125 156.058594 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160.511719 236.148438 Z M 160.511719 236.148438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 237.238281 147.824219 C 233.386719 150.660156 220.929688 153.519531 213.984375 152.90625 C 217.976562 144.894531 220.863281 136.507812 222.65625 127.742188 C 222.714844 127.417969 222.707031 127.09375 222.640625 126.773438 C 222.570312 126.453125 222.441406 126.15625 222.253906 125.886719 C 222.070312 125.613281 221.835938 125.390625 221.5625 125.210938 C 221.285156 125.03125 220.988281 124.910156 220.664062 124.847656 C 220.34375 124.789062 220.019531 124.789062 219.699219 124.855469 C 219.375 124.921875 219.078125 125.046875 218.804688 125.230469 C 218.535156 125.417969 218.304688 125.644531 218.125 125.917969 C 217.941406 126.191406 217.820312 126.488281 217.753906 126.8125 C 216.777344 131.757812 215.375 136.578125 213.546875 141.273438 C 210.476562 134.851562 208.296875 123.855469 209.179688 119.523438 C 209.25 119.199219 209.253906 118.871094 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69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" 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95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" 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186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 59.347656 233.503906 C 64.75 238.273438 72.0625 242.089844 80.324219 243.996094 C 88.273438 246.21875 96.855469 246.539062 105.117188 245.902344 C 118.152344 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210.488281 145.0625 L 197.117188 145.0625 C 194.367188 145.0625 192.132812 142.828125 192.132812 140.078125 L 192.132812 126.710938 C 192.132812 123.960938 194.367188 121.726562 197.117188 121.726562 L 210.488281 121.726562 C 213.238281 121.726562 215.46875 123.960938 215.46875 126.710938 L 215.46875 140.078125 C 215.46875 142.828125 213.238281 145.0625 210.488281 145.0625 Z M 197.34375 139.855469 L 210.261719 139.855469 L 210.261719 126.933594 L 197.34375 126.933594 Z M 210.488281 126.933594 Z M 210.488281 126.933594 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 67.066406 176.402344 L 53.695312 176.402344 C 50.945312 176.402344 48.710938 174.167969 48.710938 171.417969 L 48.710938 158.050781 C 48.710938 155.300781 50.945312 153.066406 53.695312 153.066406 L 67.0625 153.066406 C 69.8125 153.066406 72.046875 155.300781 72.046875 158.050781 L 72.046875 171.417969 C 72.050781 174.167969 69.8125 176.402344 67.066406 176.402344 Z M 53.917969 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174.628906 158.273438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 67.066406 207.738281 L 53.695312 207.738281 C 50.945312 207.738281 48.710938 205.503906 48.710938 202.753906 L 48.710938 189.386719 C 48.710938 186.636719 50.945312 184.402344 53.695312 184.402344 L 67.0625 184.402344 C 69.8125 184.402344 72.046875 186.636719 72.046875 189.386719 L 72.046875 202.753906 C 72.050781 205.503906 69.8125 207.738281 67.066406 207.738281 Z M 53.917969 202.53125 L 66.839844 202.53125 L 66.839844 189.609375 L 53.917969 189.609375 Z M 67.066406 189.609375 Z M 67.066406 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 102.917969 207.738281 L 89.550781 207.738281 C 86.800781 207.738281 84.566406 205.503906 84.566406 202.753906 L 84.566406 189.386719 C 84.566406 186.636719 86.800781 184.402344 89.550781 184.402344 L 102.917969 184.402344 C 105.667969 184.402344 107.902344 186.636719 107.902344 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161.261719 207.738281 C 158.511719 207.738281 156.277344 205.503906 156.277344 202.753906 L 156.277344 189.386719 C 156.277344 186.636719 158.511719 184.402344 161.261719 184.402344 L 174.628906 184.402344 C 177.378906 184.402344 179.613281 186.636719 179.613281 189.386719 L 179.613281 202.753906 C 179.613281 205.503906 177.378906 207.738281 174.628906 207.738281 Z M 161.484375 202.53125 L 174.40625 202.53125 L 174.40625 189.609375 L 161.484375 189.609375 Z M 174.628906 189.609375 Z M 174.628906 189.609375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#77d7ddcf8d)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 221.167969 224.222656 C 200.3125 224.222656 183.339844 207.25 183.339844 186.390625 C 183.339844 165.535156 200.3125 148.5625 221.167969 148.5625 C 242.027344 148.5625 259 165.535156 259 186.390625 C 259 207.25 242.027344 224.222656 221.167969 224.222656 Z M 221.167969 153.769531 C 203.179688 153.769531 188.546875 168.402344 188.546875 186.390625 C 188.546875 204.378906 203.179688 219.015625 221.167969 219.015625 C 239.15625 219.015625 253.789062 204.378906 253.789062 186.390625 C 253.789062 168.402344 239.15625 153.769531 221.167969 153.769531 Z M 221.167969 153.769531 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.640625 194.425781 L 197.695312 194.425781 C 196.257812 194.425781 195.09375 193.261719 195.09375 191.824219 C 195.09375 177.925781 206.398438 166.617188 220.296875 166.617188 L 222.039062 166.617188 C 235.9375 166.617188 247.242188 177.925781 247.242188 191.824219 C 247.242188 193.261719 246.078125 194.425781 244.640625 194.425781 Z M 200.472656 189.21875 L 241.871094 189.21875 C 240.589844 179.417969 232.183594 171.824219 222.039062 171.824219 L 220.296875 171.824219 C 210.152344 171.824219 201.746094 179.417969 200.472656 189.21875 Z M 200.472656 189.21875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ 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INSERT INTO `urA8ce_posts` VALUES (381,3,'2025-06-12 08:57:20','2025-06-12 08:57:20','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 258.8125 C 151.695312 258.8125 159.1875 258.089844 166.472656 256.65625 C 168.199219 256.320312 169.328125 254.644531 168.988281 252.914062 C 168.648438 251.1875 166.972656 250.066406 165.246094 250.402344 C 158.363281 251.75 151.285156 252.433594 144.207031 252.433594 C 84.308594 252.433594 35.574219 203.703125 35.574219 143.800781 C 35.574219 83.902344 84.308594 35.167969 144.207031 35.167969 C 177.703125 35.167969 208.816406 50.273438 229.578125 76.613281 C 230.667969 78 232.671875 78.234375 234.054688 77.144531 C 235.4375 76.054688 235.675781 74.050781 234.585938 72.667969 C 212.609375 44.78125 179.667969 28.792969 144.207031 28.792969 C 80.789062 28.792969 29.195312 80.382812 29.195312 143.800781 C 29.195312 207.21875 80.789062 258.8125 144.207031 258.8125 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 77.832031 C 155.292969 77.832031 166.253906 80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 69.007812 47.90625 L 70.175781 48.265625 C 70.535156 48.355469 70.984375 48.535156 71.34375 48.625 C 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214.457031 176.777344 214.007812 179.921875 213.558594 L 180.191406 214.277344 C 174.261719 216.613281 168.238281 218.5 162.035156 220.03125 C 155.835938 221.46875 149.542969 222.546875 143.25 222.90625 C 136.871094 223.355469 130.488281 223.175781 124.195312 222.457031 C 117.902344 221.648438 111.613281 220.300781 105.589844 218.230469 C 93.546875 214.097656 82.402344 207.355469 72.875 198.996094 C 63.347656 190.636719 55.078125 180.75 48.964844 169.515625 Z M 49.59375 169.335938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#d71dbac92c)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.449219 187.582031 C 29.910156 186.503906 29.640625 185.335938 29.371094 184.257812 C 29.101562 183.179688 29.011719 182.007812 28.921875 180.929688 C 28.832031 178.683594 29.011719 176.527344 29.460938 174.371094 C 29.910156 172.210938 30.71875 170.144531 31.707031 168.078125 C 32.785156 166.101562 34.042969 164.125 35.753906 162.414062 C 37.371094 160.707031 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182.371094 191.066406 183.449219 190.527344 184.707031 L 190.167969 185.605469 C 190.078125 185.875 189.898438 186.234375 189.808594 186.503906 L 189.179688 188.390625 C 188.910156 189.019531 188.820312 189.648438 188.550781 190.277344 L 188.011719 192.167969 L 187.5625 194.144531 C 187.382812 194.773438 187.203125 195.402344 187.113281 196.121094 C 187.023438 196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 L 185.945312 203.132812 C 185.945312 203.492188 185.855469 203.761719 185.855469 204.121094 C 185.585938 206.816406 185.40625 209.421875 185.496094 211.941406 C 185.585938 214.457031 185.945312 216.882812 186.484375 219.222656 C 186.753906 220.390625 187.203125 221.46875 187.5625 222.457031 C 188.011719 223.535156 188.550781 224.523438 189.179688 225.511719 C 190.4375 227.398438 191.96875 229.199219 193.855469 230.726562 C 194.84375 231.445312 195.832031 232.253906 196.910156 232.882812 C 197.988281 233.511719 199.15625 234.140625 200.324219 234.679688 C 202.753906 235.757812 205.359375 236.65625 208.054688 237.378906 C 213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 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178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 59.347656 233.503906 C 64.75 238.273438 72.0625 242.089844 80.324219 243.996094 C 88.273438 246.21875 96.855469 246.539062 105.117188 245.902344 C 118.152344 244.632812 126.414062 238.589844 135.953125 233.1875 C 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style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ 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href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 08:57:20','2025-06-12 08:57:20','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=381',0,'revision','',0),(382,3,'2025-06-12 08:57:21','2025-06-12 08:57:21','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" 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140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path 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207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 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157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 135.460938 C 256.820312 134.714844 256.867188 133.96875 256.875 133.21875 C 256.882812 132.46875 256.851562 131.71875 256.785156 130.972656 C 256.714844 130.226562 256.609375 129.484375 256.464844 128.75 C 256.324219 128.015625 256.140625 127.285156 255.925781 126.570312 C 255.707031 125.851562 255.453125 125.148438 255.164062 124.457031 C 254.875 123.765625 254.550781 123.089844 254.191406 122.429688 C 253.832031 121.773438 253.441406 121.132812 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205.621094 86.921875 205.746094 C 87.226562 205.875 87.546875 205.9375 87.875 205.9375 C 88.207031 205.9375 88.527344 205.875 88.832031 205.746094 C 89.136719 205.621094 89.40625 205.441406 89.640625 205.207031 C 89.875 204.972656 90.054688 204.703125 90.179688 204.398438 C 90.308594 204.089844 90.371094 203.773438 90.371094 203.441406 C 90.371094 203.109375 90.308594 202.792969 90.179688 202.488281 C 90.054688 202.179688 89.875 201.910156 89.640625 201.675781 C 89.40625 201.445312 89.136719 201.261719 88.832031 201.136719 C 88.527344 201.011719 88.207031 200.945312 87.875 200.945312 Z M 87.875 200.945312 \"></path></g></svg>			\n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, 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143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" 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239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 135.316406 212.207031 C 139.765625 209.664062 144.214844 207.441406 148.984375 206.167969 C 150.890625 205.535156 151.84375 203.945312 151.207031 202.039062 C 150.574219 200.449219 148.984375 199.175781 147.078125 199.8125 C 141.671875 201.402344 136.90625 203.945312 132.136719 206.488281 C 122.285156 212.207031 115.289062 217.292969 103.847656 218.25 C 96.535156 218.882812 88.589844 218.566406 81.277344 216.660156 C 73.648438 214.75 67.292969 211.253906 62.84375 207.441406 C 58.710938 203.625 56.484375 199.496094 56.804688 195.042969 C 57.121094 187.097656 63.476562 180.105469 73.648438 174.699219 C 83.820312 169.296875 97.488281 165.800781 110.523438 164.527344 C 128.640625 162.941406 149.300781 167.070312 163.289062 174.066406 C 164.878906 175.019531 166.785156 174.382812 167.738281 172.476562 C 168.691406 170.886719 167.738281 168.980469 166.148438 168.027344 C 154.070312 162.304688 135.953125 158.171875 118.46875 158.171875 Z M 118.46875 158.171875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 91.449219 188.050781 C 94.628906 188.050781 97.488281 189.003906 99.078125 189.957031 C 100.984375 190.910156 101.304688 192.183594 101.304688 193.136719 C 101.304688 194.089844 100.667969 195.042969 99.078125 196.316406 C 97.171875 197.269531 94.628906 198.222656 91.449219 198.222656 C 88.273438 198.222656 85.410156 197.269531 83.820312 196.316406 C 81.914062 195.363281 81.597656 194.089844 81.597656 193.136719 C 81.597656 192.183594 82.230469 191.230469 83.820312 189.957031 C 85.410156 189.003906 88.273438 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 08:57:21','2025-06-12 08:57:21','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=382',0,'revision','',0),(383,3,'2025-06-12 08:57:22','2025-06-12 08:57:22','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 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L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 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41.5 113.933594 40.257812 114.707031 39.09375 115.605469 C 37.929688 116.503906 36.867188 117.511719 35.902344 118.625 C 34.941406 119.738281 34.097656 120.9375 33.378906 122.21875 C 32.65625 123.5 32.070312 124.84375 31.617188 126.242188 C 31.140625 127.691406 30.820312 129.175781 30.65625 130.691406 C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 141.136719 32.730469 142.519531 33.507812 143.832031 C 32.566406 145.371094 31.804688 146.988281 31.210938 148.691406 C 30.621094 150.390625 30.21875 152.136719 30 153.921875 C 29.78125 155.710938 29.757812 157.5 29.921875 159.292969 C 30.089844 161.085938 30.441406 162.84375 30.984375 164.558594 C 31.675781 166.5625 32.566406 168.46875 33.664062 170.277344 C 34.761719 172.089844 36.039062 173.761719 37.496094 175.300781 C 38.953125 176.835938 40.554688 178.203125 42.304688 179.394531 C 44.050781 180.589844 45.90625 181.582031 47.871094 182.378906 C 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47.296875 116.789062 47.542969 116.566406 C 47.792969 116.34375 47.988281 116.085938 48.132812 115.785156 C 48.273438 115.484375 48.355469 115.167969 48.371094 114.835938 C 48.390625 114.503906 48.34375 114.179688 48.230469 113.867188 C 45.859375 107.238281 46.871094 101.082031 51.089844 96.542969 C 52.1875 95.382812 53.417969 94.386719 54.78125 93.554688 C 56.144531 92.722656 57.59375 92.085938 59.128906 91.644531 C 60.664062 91.199219 62.230469 90.964844 63.828125 90.941406 C 65.425781 90.917969 66.996094 91.105469 68.542969 91.5 C 74.5625 93.171875 78.738281 98.203125 80.308594 105.671875 C 80.351562 105.859375 80.410156 106.042969 80.492188 106.214844 C 80.574219 106.390625 80.675781 106.554688 80.796875 106.707031 C 80.914062 106.855469 81.050781 106.992188 81.203125 107.113281 C 81.351562 107.234375 81.515625 107.335938 81.691406 107.417969 C 81.867188 107.5 82.046875 107.558594 82.238281 107.597656 C 82.425781 107.640625 82.617188 107.65625 82.808594 107.652344 C 83.003906 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136.21875 81.285156 135.902344 81.359375 135.597656 81.496094 C 135.292969 81.632812 135.027344 81.824219 134.800781 82.070312 C 134.574219 82.316406 134.402344 82.59375 134.285156 82.910156 C 133.050781 86.128906 127.03125 92.460938 122.0625 95.828125 C 122.882812 91.941406 123.984375 88.136719 125.371094 84.414062 C 125.492188 84.105469 125.546875 83.785156 125.542969 83.453125 C 125.535156 83.121094 125.464844 82.804688 125.332031 82.503906 C 125.199219 82.199219 125.015625 81.933594 124.777344 81.703125 C 124.539062 81.472656 124.265625 81.300781 123.957031 81.179688 C 123.648438 81.058594 123.328125 81 122.996094 81.007812 C 122.664062 81.015625 122.347656 81.082031 122.046875 81.214844 C 121.742188 81.347656 121.476562 81.535156 121.246094 81.773438 C 121.015625 82.011719 120.84375 82.285156 120.722656 82.59375 C 118.195312 89.683594 116.441406 96.960938 115.453125 104.425781 C 110.285156 101.546875 102.890625 93.945312 101.519531 90.3125 C 101.40625 90 101.238281 89.71875 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69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" 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style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 08:57:22','2025-06-12 08:57:22','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=383',0,'revision','',0),(384,3,'2025-06-12 08:57:57','2025-06-12 08:57:57','','Default Kit','','inherit','closed','closed','','21-revision-v1','','','2025-06-12 08:57:57','2025-06-12 08:57:57','',21,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=384',0,'revision','',0),(386,3,'2025-06-12 09:10:06','2025-06-12 09:10:06','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 258.8125 C 151.695312 258.8125 159.1875 258.089844 166.472656 256.65625 C 168.199219 256.320312 169.328125 254.644531 168.988281 252.914062 C 168.648438 251.1875 166.972656 250.066406 165.246094 250.402344 C 158.363281 251.75 151.285156 252.433594 144.207031 252.433594 C 84.308594 252.433594 35.574219 203.703125 35.574219 143.800781 C 35.574219 83.902344 84.308594 35.167969 144.207031 35.167969 C 177.703125 35.167969 208.816406 50.273438 229.578125 76.613281 C 230.667969 78 232.671875 78.234375 234.054688 77.144531 C 235.4375 76.054688 235.675781 74.050781 234.585938 72.667969 C 212.609375 44.78125 179.667969 28.792969 144.207031 28.792969 C 80.789062 28.792969 29.195312 80.382812 29.195312 143.800781 C 29.195312 207.21875 80.789062 258.8125 144.207031 258.8125 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 77.832031 C 155.292969 77.832031 166.253906 80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 145.027344 209.0625 140.851562 208.574219 136.785156 L 204.597656 98.101562 C 204.417969 96.351562 202.855469 95.078125 201.097656 95.257812 C 199.347656 95.4375 198.074219 97.003906 198.253906 98.753906 L 202.234375 137.46875 C 202.234375 137.492188 202.238281 137.515625 202.242188 137.542969 C 202.359375 138.476562 201.613281 140.582031 199.125 143.445312 C 195.878906 147.179688 191.859375 149.851562 189.679688 150.769531 C 189.398438 150.828125 189.125 150.925781 188.875 151.050781 C 188.710938 151.09375 188.5625 151.121094 188.449219 151.125 C 188.355469 151.121094 188.234375 151.097656 188.097656 151.0625 C 187.839844 150.929688 187.558594 150.828125 187.261719 150.769531 C 185.03125 149.824219 180.742188 147.050781 177.425781 143.113281 C 175.1875 140.457031 174.519531 138.484375 174.640625 137.519531 C 174.644531 137.496094 174.648438 137.472656 174.648438 137.449219 L 178.625 98.753906 C 178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"d71dbac92c\"><path d=\"M 28.832031 155 L 62 155 L 62 188 L 28.832031 188 Z M 28.832031 155 \"></path></clipPath></defs><g id=\"c78e0b5b4f\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 30.628906 62.917969 C 31.257812 61.386719 32.15625 60.039062 33.144531 58.78125 C 34.132812 57.523438 35.210938 56.355469 36.382812 55.1875 C 38.71875 53.027344 41.503906 51.230469 44.46875 49.792969 C 50.402344 47.007812 57.414062 45.929688 64.066406 46.828125 C 64.246094 46.828125 64.515625 46.917969 64.695312 46.917969 L 65.324219 47.007812 L 67.839844 47.546875 C 68.199219 47.636719 68.648438 47.726562 69.007812 47.90625 L 70.175781 48.265625 C 70.535156 48.355469 70.984375 48.535156 71.34375 48.625 C 72.152344 48.894531 72.875 49.164062 73.683594 49.523438 C 74.402344 49.882812 75.210938 50.242188 75.929688 50.601562 C 76.648438 50.960938 77.367188 51.320312 78.085938 51.769531 C 78.804688 52.21875 79.433594 52.578125 80.152344 53.027344 C 80.78125 53.476562 81.410156 54.019531 82.042969 54.46875 C 84.558594 56.445312 86.804688 58.691406 88.691406 61.207031 C 89.589844 62.464844 90.488281 63.816406 91.300781 65.074219 C 92.109375 66.421875 92.738281 67.859375 93.367188 69.386719 L 92.828125 69.925781 L 89.589844 67.140625 C 88.421875 66.242188 87.34375 65.34375 86.175781 64.535156 C 83.839844 62.828125 81.503906 61.207031 78.984375 59.949219 C 76.46875 58.511719 73.863281 57.433594 71.253906 56.445312 C 68.558594 55.546875 65.773438 54.828125 62.984375 54.46875 C 57.414062 53.660156 51.660156 54.199219 46.179688 55.726562 C 43.480469 56.535156 40.785156 57.523438 38.269531 58.871094 C 35.753906 60.128906 33.324219 61.65625 31.078125 63.457031 Z M 30.628906 62.917969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.101562 69.476562 C 188.640625 67.859375 189.449219 66.421875 190.257812 64.984375 C 191.15625 63.546875 192.148438 62.285156 193.136719 61.027344 C 195.292969 58.511719 197.808594 56.265625 200.503906 54.378906 C 201.855469 53.386719 203.382812 52.578125 204.910156 51.859375 C 205.628906 51.5 206.4375 51.140625 207.246094 50.78125 C 207.605469 50.601562 208.054688 50.421875 208.414062 50.332031 L 209.671875 49.882812 C 210.125 49.703125 210.484375 49.613281 210.933594 49.523438 L 212.191406 49.253906 C 213 49.074219 213.898438 48.804688 214.796875 48.714844 C 216.503906 48.445312 218.300781 48.265625 220.101562 48.175781 C 227.289062 48.085938 234.390625 50.332031 240.054688 54.199219 C 240.773438 54.648438 241.402344 55.1875 242.121094 55.726562 C 242.75 56.265625 243.378906 56.804688 244.007812 57.433594 C 244.636719 58.0625 245.265625 58.511719 245.804688 59.230469 C 246.34375 59.859375 246.886719 60.488281 247.425781 61.117188 C 247.964844 61.746094 248.414062 62.464844 248.863281 63.097656 C 249.3125 63.816406 249.761719 64.445312 250.210938 65.164062 C 251.019531 66.601562 251.738281 68.128906 252.277344 69.65625 L 251.738281 70.195312 C 250.660156 69.207031 249.582031 68.21875 248.414062 67.230469 L 246.703125 65.882812 C 246.164062 65.433594 245.535156 64.984375 244.90625 64.535156 C 243.648438 63.726562 242.480469 62.828125 241.222656 62.105469 C 240.59375 61.746094 239.964844 61.296875 239.335938 60.9375 L 237.355469 59.949219 C 232.054688 57.34375 226.210938 55.90625 220.28125 56.085938 C 217.3125 56.175781 214.4375 56.535156 211.5625 57.253906 C 208.683594 57.972656 205.898438 59.050781 203.203125 60.308594 C 200.503906 61.566406 197.988281 63.097656 195.472656 64.714844 C 193.046875 66.421875 190.617188 68.21875 188.550781 70.285156 Z M 188.101562 69.476562 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 49.59375 169.335938 C 50.671875 170.503906 51.75 171.761719 52.828125 172.839844 C 53.910156 174.011719 54.988281 175.179688 56.066406 176.257812 C 58.3125 178.503906 60.46875 180.660156 62.804688 182.730469 C 67.390625 186.953125 72.0625 190.816406 76.917969 194.414062 C 86.625 201.605469 97.050781 207.265625 108.105469 211.042969 C 119.164062 214.90625 130.847656 216.792969 142.890625 216.882812 C 144.417969 216.882812 145.949219 216.882812 147.386719 216.882812 C 148.105469 216.882812 148.914062 216.792969 149.632812 216.792969 C 150.351562 216.792969 151.160156 216.792969 151.878906 216.703125 C 153.40625 216.613281 154.9375 216.523438 156.464844 216.433594 L 158.800781 216.253906 C 159.609375 216.164062 160.328125 216.074219 161.136719 215.984375 C 161.945312 215.894531 162.664062 215.894531 163.472656 215.714844 C 164.285156 215.625 165.003906 215.535156 165.8125 215.445312 L 166.980469 215.355469 L 168.148438 215.175781 C 168.957031 215.085938 169.675781 214.996094 170.484375 214.90625 C 173.632812 214.457031 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159.179688 41.503906 157.921875 C 43.660156 156.753906 46.179688 155.945312 48.605469 155.675781 C 49.863281 155.496094 51.121094 155.496094 52.289062 155.585938 C 52.917969 155.675781 53.457031 155.765625 54.089844 155.855469 C 54.359375 155.945312 54.71875 155.945312 54.988281 156.035156 C 55.257812 156.125 55.527344 156.214844 55.886719 156.304688 C 56.425781 156.484375 56.964844 156.664062 57.503906 156.933594 C 58.042969 157.203125 58.582031 157.472656 59.03125 157.742188 C 59.300781 157.921875 59.570312 158.011719 59.75 158.191406 C 60.019531 158.371094 60.199219 158.550781 60.46875 158.730469 C 60.917969 159.089844 61.367188 159.449219 61.816406 159.898438 L 61.726562 160.617188 C 59.839844 160.4375 57.953125 160.257812 56.066406 160.4375 L 55.347656 160.4375 C 55.078125 160.4375 54.898438 160.527344 54.628906 160.527344 C 54.179688 160.617188 53.726562 160.617188 53.277344 160.707031 L 51.929688 161.066406 L 51.210938 161.246094 L 50.582031 161.515625 C 48.875 162.144531 47.167969 162.953125 45.640625 164.035156 C 44.109375 165.113281 42.671875 166.28125 41.414062 167.71875 C 38.808594 170.414062 36.832031 173.652344 35.121094 177.066406 C 34.3125 178.773438 33.503906 180.480469 32.875 182.277344 C 32.246094 184.078125 31.617188 185.875 31.167969 187.761719 Z M 30.449219 187.582031 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 225.582031 160.167969 C 224.054688 160.347656 222.617188 160.617188 221.179688 160.976562 C 219.742188 161.335938 218.300781 161.695312 216.953125 162.054688 C 214.167969 162.863281 211.5625 163.945312 209.042969 165.203125 C 204.101562 167.71875 199.875 170.953125 196.550781 174.910156 C 195.742188 175.898438 194.933594 176.886719 194.304688 177.964844 C 194.125 178.234375 193.945312 178.503906 193.765625 178.773438 C 193.585938 179.042969 193.40625 179.3125 193.226562 179.582031 C 192.867188 180.121094 192.597656 180.660156 192.238281 181.199219 C 191.699219 182.371094 191.066406 183.449219 190.527344 184.707031 L 190.167969 185.605469 C 190.078125 185.875 189.898438 186.234375 189.808594 186.503906 L 189.179688 188.390625 C 188.910156 189.019531 188.820312 189.648438 188.550781 190.277344 L 188.011719 192.167969 L 187.5625 194.144531 C 187.382812 194.773438 187.203125 195.402344 187.113281 196.121094 C 187.023438 196.75 186.84375 197.46875 186.753906 198.097656 L 186.574219 199.085938 C 186.484375 199.445312 186.484375 199.804688 186.394531 200.074219 L 186.125 202.144531 L 185.945312 203.132812 C 185.945312 203.492188 185.855469 203.761719 185.855469 204.121094 C 185.585938 206.816406 185.40625 209.421875 185.496094 211.941406 C 185.585938 214.457031 185.945312 216.882812 186.484375 219.222656 C 186.753906 220.390625 187.203125 221.46875 187.5625 222.457031 C 188.011719 223.535156 188.550781 224.523438 189.179688 225.511719 C 190.4375 227.398438 191.96875 229.199219 193.855469 230.726562 C 194.84375 231.445312 195.832031 232.253906 196.910156 232.882812 C 197.988281 233.511719 199.15625 234.140625 200.324219 234.679688 C 202.753906 235.757812 205.359375 236.65625 208.054688 237.378906 C 213.539062 238.816406 219.382812 239.714844 225.492188 240.164062 L 225.671875 240.882812 C 222.707031 241.421875 219.652344 241.691406 216.683594 241.78125 C 213.71875 241.871094 210.664062 241.78125 207.605469 241.421875 C 204.640625 241.0625 201.585938 240.523438 198.707031 239.535156 C 195.832031 238.636719 193.046875 237.378906 190.4375 235.667969 C 187.832031 234.050781 185.585938 231.894531 183.699219 229.46875 C 181.808594 227.039062 180.460938 224.253906 179.5625 221.289062 C 178.664062 218.410156 178.125 215.355469 177.945312 212.300781 C 177.765625 209.242188 177.855469 206.1875 178.125 203.222656 L 178.214844 202.054688 L 178.394531 200.976562 L 178.753906 198.726562 C 178.84375 198.367188 178.84375 198.007812 178.933594 197.648438 L 179.203125 196.570312 L 179.652344 194.324219 C 179.832031 193.605469 180.011719 192.886719 180.191406 192.167969 L 180.820312 190.007812 L 181.539062 187.851562 C 181.808594 187.132812 181.988281 186.414062 182.347656 185.695312 L 183.25 183.628906 C 183.429688 183.269531 183.519531 182.910156 183.699219 182.640625 L 184.238281 181.648438 C 184.867188 180.300781 185.675781 178.953125 186.484375 177.695312 C 188.191406 175.179688 190.078125 172.75 192.238281 170.59375 C 196.550781 166.28125 201.945312 163.132812 207.695312 161.335938 C 210.574219 160.4375 213.539062 159.808594 216.59375 159.539062 C 218.121094 159.359375 219.652344 159.269531 221.089844 159.269531 C 222.617188 159.269531 224.144531 159.269531 225.671875 159.539062 Z M 225.582031 160.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.761719 187.222656 C 242.570312 186.59375 243.378906 186.144531 244.277344 185.875 C 245.175781 185.605469 246.074219 185.425781 246.976562 185.425781 C 247.875 185.425781 248.863281 185.515625 249.761719 185.785156 C 250.210938 185.875 250.660156 186.054688 251.199219 186.234375 C 251.648438 186.414062 252.097656 186.683594 252.546875 186.953125 C 254.34375 187.941406 255.78125 189.558594 256.863281 191.355469 C 257.941406 193.15625 258.570312 195.042969 258.75 196.929688 C 259.019531 198.816406 258.839844 200.523438 258.570312 202.234375 C 258.480469 202.683594 258.390625 203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 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47.792969 116.34375 47.988281 116.085938 48.132812 115.785156 C 48.273438 115.484375 48.355469 115.167969 48.371094 114.835938 C 48.390625 114.503906 48.34375 114.179688 48.230469 113.867188 C 45.859375 107.238281 46.871094 101.082031 51.089844 96.542969 C 52.1875 95.382812 53.417969 94.386719 54.78125 93.554688 C 56.144531 92.722656 57.59375 92.085938 59.128906 91.644531 C 60.664062 91.199219 62.230469 90.964844 63.828125 90.941406 C 65.425781 90.917969 66.996094 91.105469 68.542969 91.5 C 74.5625 93.171875 78.738281 98.203125 80.308594 105.671875 C 80.351562 105.859375 80.410156 106.042969 80.492188 106.214844 C 80.574219 106.390625 80.675781 106.554688 80.796875 106.707031 C 80.914062 106.855469 81.050781 106.992188 81.203125 107.113281 C 81.351562 107.234375 81.515625 107.335938 81.691406 107.417969 C 81.867188 107.5 82.046875 107.558594 82.238281 107.597656 C 82.425781 107.640625 82.617188 107.65625 82.808594 107.652344 C 83.003906 107.648438 83.191406 107.621094 83.378906 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id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 118.46875 158.171875 C 115.925781 158.171875 113.382812 158.171875 111.15625 158.488281 C 97.171875 159.761719 82.867188 163.257812 71.425781 169.296875 C 60.300781 175.335938 51.71875 183.917969 51.082031 195.042969 C 51.082031 195.679688 51.082031 196.316406 51.082031 196.953125 L 51.082031 216.023438 C 50.765625 222.699219 53.941406 228.738281 59.347656 233.503906 C 64.75 238.273438 72.0625 242.089844 80.324219 243.996094 C 88.273438 246.21875 96.855469 246.539062 105.117188 245.902344 C 118.152344 244.632812 126.414062 238.589844 135.953125 233.1875 C 140.402344 230.644531 144.535156 228.421875 149.300781 227.148438 C 150.890625 226.511719 152.164062 224.921875 151.527344 223.015625 C 150.890625 221.109375 149.300781 220.15625 147.394531 220.792969 C 141.992188 222.378906 137.222656 224.921875 132.453125 227.464844 C 122.601562 233.1875 115.609375 238.273438 104.164062 239.226562 C 96.855469 239.863281 88.90625 239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 135.316406 212.207031 C 139.765625 209.664062 144.214844 207.441406 148.984375 206.167969 C 150.890625 205.535156 151.84375 203.945312 151.207031 202.039062 C 150.574219 200.449219 148.984375 199.175781 147.078125 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232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ 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href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:10:06','2025-06-12 09:10:06','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=386',0,'revision','',0),(387,3,'2025-06-12 09:10:08','2025-06-12 09:10:08','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" 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203.042969 258.210938 203.402344 C 258.121094 203.761719 257.941406 204.210938 257.851562 204.570312 C 257.492188 205.289062 257.222656 206.097656 256.773438 206.726562 C 256.324219 207.445312 255.960938 208.074219 255.421875 208.703125 C 254.882812 209.332031 254.34375 209.871094 253.804688 210.414062 C 252.546875 211.492188 251.199219 212.480469 249.402344 213.109375 L 248.683594 212.839844 C 248.863281 212.210938 249.042969 211.582031 249.3125 210.953125 C 249.492188 210.324219 249.671875 209.691406 249.851562 209.0625 C 250.03125 208.433594 250.210938 207.804688 250.390625 207.175781 C 250.570312 206.546875 250.660156 205.917969 250.839844 205.289062 C 250.929688 205.019531 250.929688 204.660156 251.019531 204.390625 L 251.199219 203.492188 C 251.289062 202.863281 251.378906 202.234375 251.378906 201.605469 C 251.46875 200.34375 251.46875 199.085938 251.289062 197.828125 C 251.109375 196.570312 250.839844 195.402344 250.300781 194.324219 C 249.851562 193.246094 249.132812 192.167969 248.234375 191.265625 C 247.425781 190.367188 246.34375 189.648438 245.265625 189.109375 C 244.1875 188.570312 242.929688 188.121094 241.761719 187.851562 Z M 241.761719 187.222656 \"></path></g></svg>			\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 135.460938 C 256.820312 134.714844 256.867188 133.96875 256.875 133.21875 C 256.882812 132.46875 256.851562 131.71875 256.785156 130.972656 C 256.714844 130.226562 256.609375 129.484375 256.464844 128.75 C 256.324219 128.015625 256.140625 127.285156 255.925781 126.570312 C 255.707031 125.851562 255.453125 125.148438 255.164062 124.457031 C 254.875 123.765625 254.550781 123.089844 254.191406 122.429688 C 253.832031 121.773438 253.441406 121.132812 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210.601562 90.222656 209.277344 91.300781 208.089844 92.546875 C 206.898438 93.789062 205.878906 95.160156 205.03125 96.65625 C 204.183594 98.152344 203.53125 99.730469 203.074219 101.390625 C 203.042969 101.496094 203.003906 101.597656 202.972656 101.707031 C 201.632812 101.269531 200.261719 100.960938 198.863281 100.789062 C 197.460938 100.617188 196.058594 100.578125 194.652344 100.675781 C 193.242188 100.773438 191.859375 101.003906 190.496094 101.371094 C 189.132812 101.738281 187.816406 102.230469 186.550781 102.847656 C 185.175781 103.496094 183.886719 104.28125 182.679688 105.203125 C 181.472656 106.128906 180.378906 107.171875 179.398438 108.332031 C 178.417969 109.492188 177.570312 110.742188 176.859375 112.082031 C 176.144531 113.425781 175.585938 114.828125 175.175781 116.289062 C 174.585938 116.449219 173.90625 116.65625 173.179688 116.90625 C 173.179688 113.777344 172.671875 110.734375 171.648438 107.773438 C 170.621094 104.816406 169.140625 102.109375 167.203125 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74.644531 175.078125 74.71875 C 175.398438 74.792969 175.722656 74.800781 176.046875 74.746094 C 177.199219 74.574219 178.359375 74.527344 179.523438 74.609375 C 180.6875 74.691406 181.828125 74.894531 182.945312 75.226562 C 184.0625 75.554688 185.132812 76 186.152344 76.566406 C 187.175781 77.128906 188.121094 77.796875 189 78.566406 C 189.929688 79.335938 190.769531 80.199219 191.515625 81.152344 C 192.265625 82.101562 192.902344 83.125 193.429688 84.214844 C 193.957031 85.300781 194.359375 86.433594 194.644531 87.613281 C 194.929688 88.789062 195.082031 89.980469 195.109375 91.191406 C 195.109375 91.523438 195.171875 91.839844 195.300781 92.148438 C 195.425781 92.453125 195.605469 92.726562 195.839844 92.960938 C 196.074219 93.195312 196.34375 93.375 196.648438 93.503906 C 196.957031 93.628906 197.273438 93.691406 197.605469 93.691406 C 198.023438 93.691406 198.414062 93.585938 198.78125 93.386719 C 199.183594 93.171875 199.503906 92.867188 199.742188 92.476562 C 199.980469 92.085938 200.097656 91.660156 200.101562 91.203125 C 200.074219 89.632812 199.878906 88.078125 199.515625 86.550781 C 199.152344 85.019531 198.632812 83.542969 197.953125 82.125 C 197.273438 80.707031 196.453125 79.378906 195.488281 78.136719 C 194.519531 76.894531 193.433594 75.769531 192.226562 74.761719 C 190.207031 73.003906 187.933594 71.679688 185.410156 70.785156 C 182.886719 69.890625 180.289062 69.488281 177.613281 69.574219 C 175.574219 61.363281 170.632812 55.679688 163.527344 53.449219 C 162.125 53.035156 160.691406 52.761719 159.234375 52.625 C 157.777344 52.488281 156.320312 52.492188 154.867188 52.636719 C 153.410156 52.78125 151.980469 53.0625 150.578125 53.484375 C 149.175781 53.90625 147.828125 54.457031 146.53125 55.136719 C 145.699219 53.847656 144.734375 52.660156 143.640625 51.582031 C 142.875 50.859375 142.0625 50.191406 141.210938 49.578125 C 140.355469 48.960938 139.460938 48.40625 138.535156 47.910156 C 137.605469 47.414062 136.648438 46.984375 135.660156 46.613281 C 134.675781 46.246094 133.667969 45.945312 132.640625 45.710938 C 131.617188 45.476562 130.578125 45.3125 129.53125 45.214844 C 128.480469 45.121094 127.429688 45.09375 126.378906 45.140625 C 125.328125 45.183594 124.28125 45.296875 123.246094 45.480469 C 122.210938 45.664062 121.191406 45.914062 120.1875 46.234375 C 113.023438 48.59375 107.949219 54.34375 106.003906 62.183594 C 104.484375 62.109375 102.976562 62.183594 101.472656 62.414062 C 99.972656 62.644531 98.507812 63.019531 97.082031 63.546875 C 95.65625 64.070312 94.296875 64.734375 93.003906 65.535156 C 91.710938 66.332031 90.511719 67.253906 89.40625 68.296875 C 88.25 69.367188 87.222656 70.550781 86.320312 71.84375 C 85.421875 73.136719 84.667969 74.507812 84.058594 75.960938 C 83.453125 77.417969 83.007812 78.917969 82.722656 80.46875 C 82.441406 82.019531 82.324219 83.582031 82.375 85.15625 C 80.1875 86.472656 78.199219 88.042969 76.410156 89.867188 C 74.425781 88.414062 72.25 87.355469 69.878906 86.699219 C 68.886719 86.441406 67.886719 86.253906 66.871094 86.132812 C 65.855469 86.007812 64.835938 85.957031 63.816406 85.96875 C 62.792969 85.984375 61.777344 86.066406 60.765625 86.214844 C 59.753906 86.363281 58.757812 86.578125 57.773438 86.863281 C 56.792969 87.144531 55.832031 87.492188 54.894531 87.902344 C 53.960938 88.3125 53.054688 88.78125 52.179688 89.3125 C 51.308594 89.84375 50.472656 90.433594 49.679688 91.074219 C 48.882812 91.714844 48.132812 92.410156 47.429688 93.152344 C 42.457031 98.503906 40.828125 105.738281 42.820312 113.28125 C 41.5 113.933594 40.257812 114.707031 39.09375 115.605469 C 37.929688 116.503906 36.867188 117.511719 35.902344 118.625 C 34.941406 119.738281 34.097656 120.9375 33.378906 122.21875 C 32.65625 123.5 32.070312 124.84375 31.617188 126.242188 C 31.140625 127.691406 30.820312 129.175781 30.65625 130.691406 C 30.496094 132.207031 30.496094 133.726562 30.660156 135.242188 C 30.820312 136.757812 31.144531 138.242188 31.621094 139.691406 C 32.101562 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102.816406 110.027344 103.726562 110.933594 104.53125 111.941406 C 105.335938 112.949219 106.011719 114.035156 106.566406 115.203125 C 107.117188 116.367188 107.527344 117.582031 107.796875 118.84375 C 107.886719 119.28125 108.078125 119.671875 108.371094 120.007812 C 108.667969 120.34375 109.027344 120.582031 109.453125 120.722656 C 110.933594 121.265625 112.335938 121.960938 113.667969 122.804688 C 114.996094 123.648438 116.222656 124.625 117.347656 125.730469 C 118.46875 126.835938 119.460938 128.046875 120.328125 129.363281 C 121.191406 130.679688 121.90625 132.074219 122.472656 133.542969 C 123.070312 134.929688 123.515625 136.359375 123.804688 137.839844 C 124.089844 139.320312 124.21875 140.816406 124.183594 142.320312 C 124.148438 143.828125 123.953125 145.316406 123.59375 146.78125 C 123.238281 148.246094 122.726562 149.65625 122.066406 151.011719 C 122.046875 151.046875 122.027344 151.085938 122.007812 151.125 C 120.890625 153.246094 119.519531 155.183594 117.890625 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125.199219 82.199219 125.015625 81.933594 124.777344 81.703125 C 124.539062 81.472656 124.265625 81.300781 123.957031 81.179688 C 123.648438 81.058594 123.328125 81 122.996094 81.007812 C 122.664062 81.015625 122.347656 81.082031 122.046875 81.214844 C 121.742188 81.347656 121.476562 81.535156 121.246094 81.773438 C 121.015625 82.011719 120.84375 82.285156 120.722656 82.59375 C 118.195312 89.683594 116.441406 96.960938 115.453125 104.425781 C 110.285156 101.546875 102.890625 93.945312 101.519531 90.3125 C 101.40625 90 101.238281 89.71875 101.011719 89.472656 C 100.785156 89.226562 100.519531 89.035156 100.214844 88.894531 C 99.914062 88.753906 99.59375 88.679688 99.261719 88.667969 C 98.925781 88.65625 98.601562 88.707031 98.289062 88.824219 C 97.976562 88.941406 97.699219 89.117188 97.457031 89.347656 C 97.214844 89.574219 97.027344 89.84375 96.890625 90.148438 C 96.753906 90.453125 96.683594 90.773438 96.675781 91.109375 C 96.671875 91.441406 96.726562 91.765625 96.851562 92.074219 C 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146.0625 66.34375 143.75 73.902344 C 143.695312 74.085938 143.660156 74.277344 143.648438 74.46875 C 143.632812 74.660156 143.644531 74.851562 143.675781 75.042969 C 143.707031 75.234375 143.761719 75.417969 143.835938 75.597656 C 143.910156 75.773438 144.003906 75.941406 144.117188 76.097656 C 144.230469 76.253906 144.359375 76.394531 144.507812 76.523438 C 144.652344 76.648438 144.8125 76.753906 144.984375 76.84375 C 145.152344 76.933594 145.332031 77.003906 145.519531 77.050781 C 145.707031 77.097656 145.898438 77.125 146.089844 77.128906 C 147.40625 77.15625 148.703125 77.339844 149.976562 77.679688 C 151.25 78.015625 152.46875 78.492188 153.628906 79.117188 C 154.792969 79.738281 155.863281 80.488281 156.847656 81.367188 C 157.832031 82.242188 158.703125 83.21875 159.457031 84.300781 C 160.25 85.382812 160.90625 86.539062 161.429688 87.773438 C 161.953125 89.003906 162.328125 90.28125 162.554688 91.601562 C 162.78125 92.921875 162.851562 94.253906 162.769531 95.589844 C 162.6875 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199.621094 122.011719 184.648438 117.863281 171.300781 C 117.835938 171.222656 117.808594 171.148438 117.777344 171.070312 C 116.101562 167.117188 118.078125 164.476562 121.714844 160.144531 Z M 163.464844 184.421875 C 159.902344 190.804688 155.621094 196.664062 150.621094 202 C 146.664062 190.332031 141.566406 168.019531 144.882812 151.960938 C 144.898438 151.882812 144.914062 151.804688 144.921875 151.722656 C 145.402344 147.214844 148.664062 145.753906 153.953125 143.738281 C 154.652344 143.472656 155.355469 143.203125 156.058594 142.921875 C 156.382812 145.050781 156.914062 147.125 157.660156 149.144531 C 158.402344 151.164062 159.34375 153.085938 160.480469 154.914062 C 161.617188 156.742188 162.921875 158.4375 164.40625 160 C 165.886719 161.5625 167.507812 162.960938 169.273438 164.191406 C 171.953125 168.792969 168.375 175.3125 165.484375 180.578125 C 164.726562 181.945312 164.015625 183.242188 163.464844 184.421875 Z M 160.511719 236.148438 C 158.214844 238.449219 153.5625 239.171875 144.449219 238.628906 C 144.34375 238.617188 144.234375 238.617188 144.128906 238.628906 C 135.679688 239.222656 130.628906 238.425781 128.238281 236.132812 C 125.890625 233.878906 125.5625 229.5625 125.664062 223.332031 C 130.082031 224.40625 134.5625 224.988281 139.109375 225.078125 C 140.496094 225.085938 141.875 224.988281 143.25 224.796875 C 144.816406 225.074219 146.398438 225.207031 147.988281 225.195312 C 153.113281 225.0625 158.152344 224.332031 163.109375 223.007812 C 163.351562 230.101562 162.546875 234.101562 160.511719 236.148438 Z M 160.511719 236.148438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 237.238281 147.824219 C 233.386719 150.660156 220.929688 153.519531 213.984375 152.90625 C 217.976562 144.894531 220.863281 136.507812 222.65625 127.742188 C 222.714844 127.417969 222.707031 127.09375 222.640625 126.773438 C 222.570312 126.453125 222.441406 126.15625 222.253906 125.886719 C 222.070312 125.613281 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143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 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162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" 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114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"eb1e0a5693\"><path d=\"M 28.832031 80 L 236 80 L 236 220 L 28.832031 220 Z M 28.832031 80 \"></path></clipPath><clipPath id=\"41cc57cbdd\"><path d=\"M 28.832031 112 L 236 112 L 236 118 L 28.832031 118 Z M 28.832031 112 \"></path></clipPath><clipPath id=\"d4063ebbea\"><path d=\"M 59 63.488281 L 85 63.488281 L 85 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:10:08','2025-06-12 09:10:08','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=387',0,'revision','',0),(388,3,'2025-06-12 09:10:08','2025-06-12 09:10:08','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 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241.136719 138.09375 \"></path></g></svg>			\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path 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236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 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168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 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srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" 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115.609375 238.273438 104.164062 239.226562 C 96.855469 239.863281 88.90625 239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 135.316406 212.207031 C 139.765625 209.664062 144.214844 207.441406 148.984375 206.167969 C 150.890625 205.535156 151.84375 203.945312 151.207031 202.039062 C 150.574219 200.449219 148.984375 199.175781 147.078125 199.8125 C 141.671875 201.402344 136.90625 203.945312 132.136719 206.488281 C 122.285156 212.207031 115.289062 217.292969 103.847656 218.25 C 96.535156 218.882812 88.589844 218.566406 81.277344 216.660156 C 73.648438 214.75 67.292969 211.253906 62.84375 207.441406 C 58.710938 203.625 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195.09375 191.824219 C 195.09375 177.925781 206.398438 166.617188 220.296875 166.617188 L 222.039062 166.617188 C 235.9375 166.617188 247.242188 177.925781 247.242188 191.824219 C 247.242188 193.261719 246.078125 194.425781 244.640625 194.425781 Z M 200.472656 189.21875 L 241.871094 189.21875 C 240.589844 179.417969 232.183594 171.824219 222.039062 171.824219 L 220.296875 171.824219 C 210.152344 171.824219 201.746094 179.417969 200.472656 189.21875 Z M 200.472656 189.21875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n       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href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:10:08','2025-06-12 09:10:08','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=388',0,'revision','',0),(389,3,'2025-06-12 09:12:42','2025-06-12 09:12:42','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path 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236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 135.460938 C 256.820312 134.714844 256.867188 133.96875 256.875 133.21875 C 256.882812 132.46875 256.851562 131.71875 256.785156 130.972656 C 256.714844 130.226562 256.609375 129.484375 256.464844 128.75 C 256.324219 128.015625 256.140625 127.285156 255.925781 126.570312 C 255.707031 125.851562 255.453125 125.148438 255.164062 124.457031 C 254.875 123.765625 254.550781 123.089844 254.191406 122.429688 C 253.832031 121.773438 253.441406 121.132812 253.019531 120.515625 C 252.59375 119.898438 252.140625 119.300781 251.65625 118.730469 C 251.171875 118.15625 250.660156 117.609375 250.117188 117.089844 C 249.578125 116.570312 249.015625 116.078125 248.421875 115.617188 C 247.832031 115.152344 247.222656 114.722656 246.585938 114.324219 C 245.953125 113.921875 245.300781 113.554688 244.628906 113.222656 C 246.605469 104.988281 244.84375 97.667969 239.5625 92.417969 C 238.820312 91.707031 238.03125 91.054688 237.199219 90.453125 C 236.367188 89.847656 235.5 89.304688 234.59375 88.816406 C 233.691406 88.332031 232.757812 87.90625 231.796875 87.546875 C 230.835938 87.183594 229.855469 86.886719 228.855469 86.65625 C 227.851562 86.425781 226.839844 86.261719 225.820312 86.167969 C 224.796875 86.070312 223.773438 86.042969 222.746094 86.085938 C 221.71875 86.125 220.699219 86.234375 219.6875 86.414062 C 218.679688 86.589844 217.683594 86.832031 216.703125 87.144531 C 215.066406 87.671875 213.519531 88.394531 212.058594 89.308594 C 210.601562 90.222656 209.277344 91.300781 208.089844 92.546875 C 206.898438 93.789062 205.878906 95.160156 205.03125 96.65625 C 204.183594 98.152344 203.53125 99.730469 203.074219 101.390625 C 203.042969 101.496094 203.003906 101.597656 202.972656 101.707031 C 201.632812 101.269531 200.261719 100.960938 198.863281 100.789062 C 197.460938 100.617188 196.058594 100.578125 194.652344 100.675781 C 193.242188 100.773438 191.859375 101.003906 190.496094 101.371094 C 189.132812 101.738281 187.816406 102.230469 186.550781 102.847656 C 185.175781 103.496094 183.886719 104.28125 182.679688 105.203125 C 181.472656 106.128906 180.378906 107.171875 179.398438 108.332031 C 178.417969 109.492188 177.570312 110.742188 176.859375 112.082031 C 176.144531 113.425781 175.585938 114.828125 175.175781 116.289062 C 174.585938 116.449219 173.90625 116.65625 173.179688 116.90625 C 173.179688 113.777344 172.671875 110.734375 171.648438 107.773438 C 170.621094 104.816406 169.140625 102.109375 167.203125 99.652344 C 167.570312 98.085938 167.761719 96.5 167.785156 94.890625 C 167.808594 93.285156 167.660156 91.691406 167.34375 90.117188 C 167.023438 88.542969 166.539062 87.019531 165.894531 85.546875 C 165.246094 84.074219 164.449219 82.6875 163.503906 81.386719 C 162.675781 80.207031 161.738281 79.121094 160.691406 78.125 C 159.644531 77.132812 158.511719 76.25 157.292969 75.476562 C 156.074219 74.707031 154.789062 74.066406 153.441406 73.550781 C 152.09375 73.035156 150.707031 72.65625 149.285156 72.414062 C 149.78125 70.292969 149.980469 68.144531 149.882812 65.96875 C 149.785156 63.792969 149.398438 61.671875 148.714844 59.605469 C 150.757812 58.507812 152.933594 57.839844 155.238281 57.597656 C 157.542969 57.355469 159.808594 57.558594 162.035156 58.210938 C 167.910156 60.054688 171.867188 65.203125 173.179688 72.714844 C 173.234375 73.039062 173.351562 73.339844 173.527344 73.617188 C 173.703125 73.898438 173.925781 74.132812 174.195312 74.320312 C 174.464844 74.511719 174.757812 74.644531 175.078125 74.71875 C 175.398438 74.792969 175.722656 74.800781 176.046875 74.746094 C 177.199219 74.574219 178.359375 74.527344 179.523438 74.609375 C 180.6875 74.691406 181.828125 74.894531 182.945312 75.226562 C 184.0625 75.554688 185.132812 76 186.152344 76.566406 C 187.175781 77.128906 188.121094 77.796875 189 78.566406 C 189.929688 79.335938 190.769531 80.199219 191.515625 81.152344 C 192.265625 82.101562 192.902344 83.125 193.429688 84.214844 C 193.957031 85.300781 194.359375 86.433594 194.644531 87.613281 C 194.929688 88.789062 195.082031 89.980469 195.109375 91.191406 C 195.109375 91.523438 195.171875 91.839844 195.300781 92.148438 C 195.425781 92.453125 195.605469 92.726562 195.839844 92.960938 C 196.074219 93.195312 196.34375 93.375 196.648438 93.503906 C 196.957031 93.628906 197.273438 93.691406 197.605469 93.691406 C 198.023438 93.691406 198.414062 93.585938 198.78125 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199.269531 81.117188 199.136719 C 81.421875 199.007812 81.6875 198.820312 81.917969 198.585938 C 81.988281 198.507812 82.050781 198.425781 82.109375 198.339844 C 82.292969 198.097656 82.429688 197.832031 82.515625 197.542969 C 82.597656 197.25 82.628906 196.953125 82.609375 196.652344 C 82.585938 196.347656 82.507812 196.058594 82.378906 195.785156 C 82.25 195.511719 82.078125 195.265625 81.859375 195.054688 C 78.527344 191.863281 75.601562 188.332031 73.085938 184.457031 C 73.066406 184.425781 73.042969 184.390625 73.019531 184.355469 C 69.117188 178.898438 63.351562 178.867188 58.265625 178.828125 C 55.355469 179.011719 52.519531 178.652344 49.746094 177.757812 C 48.121094 177.101562 46.582031 176.28125 45.132812 175.292969 C 43.683594 174.308594 42.355469 173.183594 41.148438 171.914062 C 39.941406 170.644531 38.878906 169.261719 37.96875 167.765625 C 37.054688 166.265625 36.3125 164.691406 35.738281 163.035156 C 33.859375 157.15625 34.832031 150.964844 38.550781 145.128906 C 38.820312 144.703125 38.953125 144.238281 38.941406 143.734375 C 38.929688 143.230469 38.78125 142.773438 38.492188 142.359375 C 37.757812 141.3125 37.15625 140.191406 36.6875 139 C 36.214844 137.8125 35.886719 136.582031 35.703125 135.316406 C 35.519531 134.050781 35.484375 132.78125 35.597656 131.503906 C 35.710938 130.230469 35.96875 128.984375 36.371094 127.773438 C 36.761719 126.542969 37.289062 125.375 37.953125 124.265625 C 38.613281 123.160156 39.390625 122.140625 40.285156 121.210938 C 41.183594 120.285156 42.171875 119.46875 43.253906 118.769531 C 44.335938 118.070312 45.488281 117.5 46.699219 117.0625 C 47.015625 116.953125 47.296875 116.789062 47.542969 116.566406 C 47.792969 116.34375 47.988281 116.085938 48.132812 115.785156 C 48.273438 115.484375 48.355469 115.167969 48.371094 114.835938 C 48.390625 114.503906 48.34375 114.179688 48.230469 113.867188 C 45.859375 107.238281 46.871094 101.082031 51.089844 96.542969 C 52.1875 95.382812 53.417969 94.386719 54.78125 93.554688 C 56.144531 92.722656 57.59375 92.085938 59.128906 91.644531 C 60.664062 91.199219 62.230469 90.964844 63.828125 90.941406 C 65.425781 90.917969 66.996094 91.105469 68.542969 91.5 C 74.5625 93.171875 78.738281 98.203125 80.308594 105.671875 C 80.351562 105.859375 80.410156 106.042969 80.492188 106.214844 C 80.574219 106.390625 80.675781 106.554688 80.796875 106.707031 C 80.914062 106.855469 81.050781 106.992188 81.203125 107.113281 C 81.351562 107.234375 81.515625 107.335938 81.691406 107.417969 C 81.867188 107.5 82.046875 107.558594 82.238281 107.597656 C 82.425781 107.640625 82.617188 107.65625 82.808594 107.652344 C 83.003906 107.648438 83.191406 107.621094 83.378906 107.574219 C 83.566406 107.523438 83.746094 107.457031 83.914062 107.363281 C 85.042969 106.78125 86.222656 106.332031 87.453125 106.027344 C 88.683594 105.71875 89.933594 105.558594 91.203125 105.546875 C 92.472656 105.535156 93.726562 105.667969 94.960938 105.953125 C 96.199219 106.234375 97.386719 106.65625 98.523438 107.21875 C 99.695312 107.765625 100.789062 108.433594 101.800781 109.230469 C 102.816406 110.027344 103.726562 110.933594 104.53125 111.941406 C 105.335938 112.949219 106.011719 114.035156 106.566406 115.203125 C 107.117188 116.367188 107.527344 117.582031 107.796875 118.84375 C 107.886719 119.28125 108.078125 119.671875 108.371094 120.007812 C 108.667969 120.34375 109.027344 120.582031 109.453125 120.722656 C 110.933594 121.265625 112.335938 121.960938 113.667969 122.804688 C 114.996094 123.648438 116.222656 124.625 117.347656 125.730469 C 118.46875 126.835938 119.460938 128.046875 120.328125 129.363281 C 121.191406 130.679688 121.90625 132.074219 122.472656 133.542969 C 123.070312 134.929688 123.515625 136.359375 123.804688 137.839844 C 124.089844 139.320312 124.21875 140.816406 124.183594 142.320312 C 124.148438 143.828125 123.953125 145.316406 123.59375 146.78125 C 123.238281 148.246094 122.726562 149.65625 122.066406 151.011719 C 122.046875 151.046875 122.027344 151.085938 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141.550781 219.019531 C 141.230469 217.996094 142.308594 216.75 146.660156 212.78125 C 155.246094 205.355469 162.316406 196.6875 167.867188 186.777344 C 167.898438 186.71875 167.929688 186.660156 167.957031 186.601562 C 168.441406 185.558594 169.128906 184.300781 169.859375 182.96875 C 173.285156 176.734375 177.976562 168.183594 173.195312 161.046875 C 173.019531 160.785156 172.804688 160.566406 172.546875 160.390625 C 162.300781 153.246094 158.050781 140.8125 162.664062 131.464844 C 166.613281 123.46875 175.9375 121.171875 177.769531 120.792969 C 178.261719 120.691406 178.683594 120.460938 179.039062 120.105469 C 179.394531 119.746094 179.617188 119.320312 179.714844 118.824219 C 179.960938 117.582031 180.347656 116.382812 180.878906 115.230469 C 181.410156 114.078125 182.066406 113 182.847656 112.003906 C 183.632812 111.003906 184.519531 110.109375 185.515625 109.320312 C 186.507812 108.535156 187.582031 107.871094 188.730469 107.332031 C 189.886719 106.761719 191.09375 106.328125 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181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 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110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" 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115.609375 238.273438 104.164062 239.226562 C 96.855469 239.863281 88.90625 239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 135.316406 212.207031 C 139.765625 209.664062 144.214844 207.441406 148.984375 206.167969 C 150.890625 205.535156 151.84375 203.945312 151.207031 202.039062 C 150.574219 200.449219 148.984375 199.175781 147.078125 199.8125 C 141.671875 201.402344 136.90625 203.945312 132.136719 206.488281 C 122.285156 212.207031 115.289062 217.292969 103.847656 218.25 C 96.535156 218.882812 88.589844 218.566406 81.277344 216.660156 C 73.648438 214.75 67.292969 211.253906 62.84375 207.441406 C 58.710938 203.625 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134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"eb1e0a5693\"><path d=\"M 28.832031 80 L 236 80 L 236 220 L 28.832031 220 Z M 28.832031 80 \"></path></clipPath><clipPath id=\"41cc57cbdd\"><path d=\"M 28.832031 112 L 236 112 L 236 118 L 28.832031 118 Z M 28.832031 112 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220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:12:42','2025-06-12 09:12:42','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=389',0,'revision','',0),(390,3,'2025-06-12 09:12:44','2025-06-12 09:12:44','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 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178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path 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236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 135.460938 C 256.820312 134.714844 256.867188 133.96875 256.875 133.21875 C 256.882812 132.46875 256.851562 131.71875 256.785156 130.972656 C 256.714844 130.226562 256.609375 129.484375 256.464844 128.75 C 256.324219 128.015625 256.140625 127.285156 255.925781 126.570312 C 255.707031 125.851562 255.453125 125.148438 255.164062 124.457031 C 254.875 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38.820312 144.703125 38.953125 144.238281 38.941406 143.734375 C 38.929688 143.230469 38.78125 142.773438 38.492188 142.359375 C 37.757812 141.3125 37.15625 140.191406 36.6875 139 C 36.214844 137.8125 35.886719 136.582031 35.703125 135.316406 C 35.519531 134.050781 35.484375 132.78125 35.597656 131.503906 C 35.710938 130.230469 35.96875 128.984375 36.371094 127.773438 C 36.761719 126.542969 37.289062 125.375 37.953125 124.265625 C 38.613281 123.160156 39.390625 122.140625 40.285156 121.210938 C 41.183594 120.285156 42.171875 119.46875 43.253906 118.769531 C 44.335938 118.070312 45.488281 117.5 46.699219 117.0625 C 47.015625 116.953125 47.296875 116.789062 47.542969 116.566406 C 47.792969 116.34375 47.988281 116.085938 48.132812 115.785156 C 48.273438 115.484375 48.355469 115.167969 48.371094 114.835938 C 48.390625 114.503906 48.34375 114.179688 48.230469 113.867188 C 45.859375 107.238281 46.871094 101.082031 51.089844 96.542969 C 52.1875 95.382812 53.417969 94.386719 54.78125 93.554688 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140.660156 129.070312 138.816406 128.722656 136.984375 C 128.371094 135.15625 127.832031 133.382812 127.101562 131.671875 C 125.355469 127.339844 122.710938 123.660156 119.164062 120.628906 C 119.21875 114.4375 119.777344 108.289062 120.835938 102.1875 C 127.039062 99.578125 136.816406 90.238281 138.945312 84.695312 C 139.070312 84.386719 139.128906 84.066406 139.125 83.730469 C 139.121094 83.394531 139.050781 83.078125 138.917969 82.769531 C 138.78125 82.464844 138.59375 82.195312 138.355469 81.964844 C 138.113281 81.734375 137.835938 81.558594 137.523438 81.4375 C 137.210938 81.320312 136.886719 81.261719 136.554688 81.273438 C 136.21875 81.285156 135.902344 81.359375 135.597656 81.496094 C 135.292969 81.632812 135.027344 81.824219 134.800781 82.070312 C 134.574219 82.316406 134.402344 82.59375 134.285156 82.910156 C 133.050781 86.128906 127.03125 92.460938 122.0625 95.828125 C 122.882812 91.941406 123.984375 88.136719 125.371094 84.414062 C 125.492188 84.105469 125.546875 83.785156 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164.015625 183.242188 163.464844 184.421875 Z M 160.511719 236.148438 C 158.214844 238.449219 153.5625 239.171875 144.449219 238.628906 C 144.34375 238.617188 144.234375 238.617188 144.128906 238.628906 C 135.679688 239.222656 130.628906 238.425781 128.238281 236.132812 C 125.890625 233.878906 125.5625 229.5625 125.664062 223.332031 C 130.082031 224.40625 134.5625 224.988281 139.109375 225.078125 C 140.496094 225.085938 141.875 224.988281 143.25 224.796875 C 144.816406 225.074219 146.398438 225.207031 147.988281 225.195312 C 153.113281 225.0625 158.152344 224.332031 163.109375 223.007812 C 163.351562 230.101562 162.546875 234.101562 160.511719 236.148438 Z M 160.511719 236.148438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 237.238281 147.824219 C 233.386719 150.660156 220.929688 153.519531 213.984375 152.90625 C 217.976562 144.894531 220.863281 136.507812 222.65625 127.742188 C 222.714844 127.417969 222.707031 127.09375 222.640625 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srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" 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Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" 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205.503906 120.421875 202.753906 L 120.421875 189.386719 C 120.421875 186.636719 122.65625 184.402344 125.40625 184.402344 L 138.773438 184.402344 C 141.523438 184.402344 143.757812 186.636719 143.757812 189.386719 L 143.757812 202.753906 C 143.757812 205.503906 141.523438 207.738281 138.773438 207.738281 Z M 125.628906 202.53125 L 138.550781 202.53125 L 138.550781 189.609375 L 125.628906 189.609375 Z M 138.773438 189.609375 Z M 138.773438 189.609375 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 174.628906 207.738281 L 161.261719 207.738281 C 158.511719 207.738281 156.277344 205.503906 156.277344 202.753906 L 156.277344 189.386719 C 156.277344 186.636719 158.511719 184.402344 161.261719 184.402344 L 174.628906 184.402344 C 177.378906 184.402344 179.613281 186.636719 179.613281 189.386719 L 179.613281 202.753906 C 179.613281 205.503906 177.378906 207.738281 174.628906 207.738281 Z M 161.484375 202.53125 L 174.40625 202.53125 L 174.40625 189.609375 L 161.484375 189.609375 Z M 174.628906 189.609375 Z M 174.628906 189.609375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#77d7ddcf8d)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 221.167969 224.222656 C 200.3125 224.222656 183.339844 207.25 183.339844 186.390625 C 183.339844 165.535156 200.3125 148.5625 221.167969 148.5625 C 242.027344 148.5625 259 165.535156 259 186.390625 C 259 207.25 242.027344 224.222656 221.167969 224.222656 Z M 221.167969 153.769531 C 203.179688 153.769531 188.546875 168.402344 188.546875 186.390625 C 188.546875 204.378906 203.179688 219.015625 221.167969 219.015625 C 239.15625 219.015625 253.789062 204.378906 253.789062 186.390625 C 253.789062 168.402344 239.15625 153.769531 221.167969 153.769531 Z M 221.167969 153.769531 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.640625 194.425781 L 197.695312 194.425781 C 196.257812 194.425781 195.09375 193.261719 195.09375 191.824219 C 195.09375 177.925781 206.398438 166.617188 220.296875 166.617188 L 222.039062 166.617188 C 235.9375 166.617188 247.242188 177.925781 247.242188 191.824219 C 247.242188 193.261719 246.078125 194.425781 244.640625 194.425781 Z M 200.472656 189.21875 L 241.871094 189.21875 C 240.589844 179.417969 232.183594 171.824219 222.039062 171.824219 L 220.296875 171.824219 C 210.152344 171.824219 201.746094 179.417969 200.472656 189.21875 Z M 200.472656 189.21875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n       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href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:12:44','2025-06-12 09:12:44','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=390',0,'revision','',0),(391,3,'2025-06-12 09:12:44','2025-06-12 09:12:44','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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80.632812 175.910156 85.933594 C 177.453125 86.78125 179.390625 86.214844 180.238281 84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 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178.804688 97.003906 177.53125 95.4375 175.78125 95.257812 C 174.03125 95.078125 172.460938 96.351562 172.28125 98.101562 L 168.308594 136.765625 C 167.910156 140.070312 169.492188 143.769531 173.011719 147.761719 C 175.722656 150.835938 179.699219 154.058594 183.304688 155.917969 L 178.792969 225.460938 C 177.996094 237.71875 179.347656 243.234375 182.855469 253.789062 C 183.667969 256.246094 185.929688 257.894531 188.472656 257.894531 C 191.019531 257.894531 193.277344 256.246094 194.09375 253.789062 C 197.601562 243.234375 198.949219 237.71875 198.15625 225.460938 L 193.640625 155.902344 C 197.179688 154.066406 201.039062 150.914062 203.769531 147.820312 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 182.527344 140.957031 C 182.5625 140.957031 182.601562 140.960938 182.640625 140.960938 C 184.347656 140.960938 185.765625 139.605469 185.824219 137.882812 L 187.269531 96.746094 C 187.332031 94.988281 185.953125 93.511719 184.195312 93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 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srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"161aeeefd1\"><path d=\"M 64.902344 28.792969 L 223.113281 28.792969 L 223.113281 249 L 64.902344 249 Z M 64.902344 28.792969 \"></path></clipPath></defs><g id=\"69b9f57318\"><g clip-rule=\"nonzero\" clip-path=\"url(#161aeeefd1)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 92.039062 35.480469 C 106.207031 33.886719 124.648438 33.007812 143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" 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115.609375 238.273438 104.164062 239.226562 C 96.855469 239.863281 88.90625 239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 135.316406 212.207031 C 139.765625 209.664062 144.214844 207.441406 148.984375 206.167969 C 150.890625 205.535156 151.84375 203.945312 151.207031 202.039062 C 150.574219 200.449219 148.984375 199.175781 147.078125 199.8125 C 141.671875 201.402344 136.90625 203.945312 132.136719 206.488281 C 122.285156 212.207031 115.289062 217.292969 103.847656 218.25 C 96.535156 218.882812 88.589844 218.566406 81.277344 216.660156 C 73.648438 214.75 67.292969 211.253906 62.84375 207.441406 C 58.710938 203.625 56.484375 199.496094 56.804688 195.042969 C 57.121094 187.097656 63.476562 180.105469 73.648438 174.699219 C 83.820312 169.296875 97.488281 165.800781 110.523438 164.527344 C 128.640625 162.941406 149.300781 167.070312 163.289062 174.066406 C 164.878906 175.019531 166.785156 174.382812 167.738281 172.476562 C 168.691406 170.886719 167.738281 168.980469 166.148438 168.027344 C 154.070312 162.304688 135.953125 158.171875 118.46875 158.171875 Z M 118.46875 158.171875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 91.449219 188.050781 C 94.628906 188.050781 97.488281 189.003906 99.078125 189.957031 C 100.984375 190.910156 101.304688 192.183594 101.304688 193.136719 C 101.304688 194.089844 100.667969 195.042969 99.078125 196.316406 C 97.171875 197.269531 94.628906 198.222656 91.449219 198.222656 C 88.273438 198.222656 85.410156 197.269531 83.820312 196.316406 C 81.914062 195.363281 81.597656 194.089844 81.597656 193.136719 C 81.597656 192.183594 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195.09375 191.824219 C 195.09375 177.925781 206.398438 166.617188 220.296875 166.617188 L 222.039062 166.617188 C 235.9375 166.617188 247.242188 177.925781 247.242188 191.824219 C 247.242188 193.261719 246.078125 194.425781 244.640625 194.425781 Z M 200.472656 189.21875 L 241.871094 189.21875 C 240.589844 179.417969 232.183594 171.824219 222.039062 171.824219 L 220.296875 171.824219 C 210.152344 171.824219 201.746094 179.417969 200.472656 189.21875 Z M 200.472656 189.21875 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 232.902344 206.167969 L 209.429688 206.167969 C 201.523438 206.167969 195.09375 199.734375 195.09375 191.828125 C 195.09375 190.390625 196.257812 189.226562 197.695312 189.226562 C 199.132812 189.226562 200.300781 190.390625 200.300781 191.828125 C 200.300781 196.863281 204.398438 200.964844 209.429688 200.964844 L 232.902344 200.964844 C 237.9375 200.964844 242.03125 196.863281 242.03125 191.835938 C 242.03125 190.398438 243.199219 189.230469 244.632812 189.230469 C 246.070312 189.230469 247.238281 190.398438 247.238281 191.835938 C 247.242188 199.730469 240.8125 206.167969 232.902344 206.167969 Z M 232.902344 206.167969 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 210.425781 183.648438 C 208.988281 183.648438 207.820312 182.480469 207.820312 181.042969 L 207.820312 179.480469 C 207.820312 178.042969 208.988281 176.878906 210.425781 176.878906 C 211.863281 176.878906 213.027344 178.042969 213.027344 179.480469 L 213.027344 181.042969 C 213.027344 182.480469 211.867188 183.648438 210.425781 183.648438 Z M 210.425781 183.648438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 217.585938 186.25 C 216.148438 186.25 214.980469 185.085938 214.980469 183.648438 L 214.980469 182.085938 C 214.980469 180.648438 216.148438 179.480469 217.585938 179.480469 C 219.023438 179.480469 220.1875 180.648438 220.1875 182.085938 L 220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:12:44','2025-06-12 09:12:44','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=391',0,'revision','',0),(392,3,'2025-06-12 09:24:31','2025-06-12 09:24:31','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" 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93.449219 C 182.441406 93.386719 180.957031 94.765625 180.894531 96.523438 L 179.453125 137.660156 C 179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 96.878906 C 245.039062 97.996094 250.011719 114.925781 251.925781 129.164062 C 252.878906 136.253906 250.078125 143.164062 244.609375 147.191406 Z M 236.035156 250.554688 C 233.046875 241.441406 231.996094 236.582031 232.691406 225.875 L 236.007812 175.050781 L 239.328125 225.871094 C 239.867188 234.210938 237.46875 245.683594 236.035156 250.554688 Z M 237.871094 90.523438 C 237.746094 90.507812 237.625 90.503906 237.503906 90.503906 L 234.445312 90.503906 C 234.324219 90.503906 234.203125 90.507812 234.082031 90.523438 C 220.058594 92.140625 215.160156 117.488281 213.703125 128.3125 C 212.441406 137.714844 216.214844 146.914062 223.558594 152.324219 C 225.925781 154.066406 228.476562 155.46875 230.839844 156.371094 L 226.328125 225.460938 C 225.53125 237.714844 226.882812 243.234375 230.390625 253.789062 C 231.207031 256.246094 233.464844 257.894531 236.007812 257.894531 L 236.082031 257.894531 C 238.597656 257.894531 240.847656 256.269531 241.683594 253.847656 C 243.347656 249.023438 246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path 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236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 204.832031 C 125.074219 204.566406 124.835938 204.351562 124.554688 204.179688 C 105.414062 192.789062 86.503906 169.714844 76.347656 147.027344 C 81.113281 140.453125 84.488281 124.785156 83.207031 118.519531 C 83.144531 118.195312 83.019531 117.894531 82.835938 117.617188 C 82.652344 117.339844 82.421875 117.105469 82.144531 116.921875 C 81.867188 116.738281 81.566406 116.613281 81.238281 116.550781 C 80.910156 116.484375 80.585938 116.484375 80.257812 116.550781 C 79.933594 116.621094 79.632812 116.746094 79.355469 116.933594 C 79.082031 117.121094 78.851562 117.351562 78.671875 117.632812 C 78.488281 117.910156 78.367188 118.210938 78.304688 118.539062 C 78.246094 118.867188 78.25 119.195312 78.316406 119.519531 C 79.203125 123.847656 77.023438 134.847656 73.953125 141.269531 C 72.125 136.574219 70.722656 131.75 69.746094 126.808594 C 69.679688 126.484375 69.558594 126.1875 69.375 125.914062 C 69.195312 125.640625 68.964844 125.410156 68.695312 125.226562 C 68.421875 125.042969 68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 135.460938 C 256.820312 134.714844 256.867188 133.96875 256.875 133.21875 C 256.882812 132.46875 256.851562 131.71875 256.785156 130.972656 C 256.714844 130.226562 256.609375 129.484375 256.464844 128.75 C 256.324219 128.015625 256.140625 127.285156 255.925781 126.570312 C 255.707031 125.851562 255.453125 125.148438 255.164062 124.457031 C 254.875 123.765625 254.550781 123.089844 254.191406 122.429688 C 253.832031 121.773438 253.441406 121.132812 253.019531 120.515625 C 252.59375 119.898438 252.140625 119.300781 251.65625 118.730469 C 251.171875 118.15625 250.660156 117.609375 250.117188 117.089844 C 249.578125 116.570312 249.015625 116.078125 248.421875 115.617188 C 247.832031 115.152344 247.222656 114.722656 246.585938 114.324219 C 245.953125 113.921875 245.300781 113.554688 244.628906 113.222656 C 246.605469 104.988281 244.84375 97.667969 239.5625 92.417969 C 238.820312 91.707031 238.03125 91.054688 237.199219 90.453125 C 236.367188 89.847656 235.5 89.304688 234.59375 88.816406 C 233.691406 88.332031 232.757812 87.90625 231.796875 87.546875 C 230.835938 87.183594 229.855469 86.886719 228.855469 86.65625 C 227.851562 86.425781 226.839844 86.261719 225.820312 86.167969 C 224.796875 86.070312 223.773438 86.042969 222.746094 86.085938 C 221.71875 86.125 220.699219 86.234375 219.6875 86.414062 C 218.679688 86.589844 217.683594 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38.820312 144.703125 38.953125 144.238281 38.941406 143.734375 C 38.929688 143.230469 38.78125 142.773438 38.492188 142.359375 C 37.757812 141.3125 37.15625 140.191406 36.6875 139 C 36.214844 137.8125 35.886719 136.582031 35.703125 135.316406 C 35.519531 134.050781 35.484375 132.78125 35.597656 131.503906 C 35.710938 130.230469 35.96875 128.984375 36.371094 127.773438 C 36.761719 126.542969 37.289062 125.375 37.953125 124.265625 C 38.613281 123.160156 39.390625 122.140625 40.285156 121.210938 C 41.183594 120.285156 42.171875 119.46875 43.253906 118.769531 C 44.335938 118.070312 45.488281 117.5 46.699219 117.0625 C 47.015625 116.953125 47.296875 116.789062 47.542969 116.566406 C 47.792969 116.34375 47.988281 116.085938 48.132812 115.785156 C 48.273438 115.484375 48.355469 115.167969 48.371094 114.835938 C 48.390625 114.503906 48.34375 114.179688 48.230469 113.867188 C 45.859375 107.238281 46.871094 101.082031 51.089844 96.542969 C 52.1875 95.382812 53.417969 94.386719 54.78125 93.554688 C 56.144531 92.722656 57.59375 92.085938 59.128906 91.644531 C 60.664062 91.199219 62.230469 90.964844 63.828125 90.941406 C 65.425781 90.917969 66.996094 91.105469 68.542969 91.5 C 74.5625 93.171875 78.738281 98.203125 80.308594 105.671875 C 80.351562 105.859375 80.410156 106.042969 80.492188 106.214844 C 80.574219 106.390625 80.675781 106.554688 80.796875 106.707031 C 80.914062 106.855469 81.050781 106.992188 81.203125 107.113281 C 81.351562 107.234375 81.515625 107.335938 81.691406 107.417969 C 81.867188 107.5 82.046875 107.558594 82.238281 107.597656 C 82.425781 107.640625 82.617188 107.65625 82.808594 107.652344 C 83.003906 107.648438 83.191406 107.621094 83.378906 107.574219 C 83.566406 107.523438 83.746094 107.457031 83.914062 107.363281 C 85.042969 106.78125 86.222656 106.332031 87.453125 106.027344 C 88.683594 105.71875 89.933594 105.558594 91.203125 105.546875 C 92.472656 105.535156 93.726562 105.667969 94.960938 105.953125 C 96.199219 106.234375 97.386719 106.65625 98.523438 107.21875 C 99.695312 107.765625 100.789062 108.433594 101.800781 109.230469 C 102.816406 110.027344 103.726562 110.933594 104.53125 111.941406 C 105.335938 112.949219 106.011719 114.035156 106.566406 115.203125 C 107.117188 116.367188 107.527344 117.582031 107.796875 118.84375 C 107.886719 119.28125 108.078125 119.671875 108.371094 120.007812 C 108.667969 120.34375 109.027344 120.582031 109.453125 120.722656 C 110.933594 121.265625 112.335938 121.960938 113.667969 122.804688 C 114.996094 123.648438 116.222656 124.625 117.347656 125.730469 C 118.46875 126.835938 119.460938 128.046875 120.328125 129.363281 C 121.191406 130.679688 121.90625 132.074219 122.472656 133.542969 C 123.070312 134.929688 123.515625 136.359375 123.804688 137.839844 C 124.089844 139.320312 124.21875 140.816406 124.183594 142.320312 C 124.148438 143.828125 123.953125 145.316406 123.59375 146.78125 C 123.238281 148.246094 122.726562 149.65625 122.066406 151.011719 C 122.046875 151.046875 122.027344 151.085938 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140.660156 129.070312 138.816406 128.722656 136.984375 C 128.371094 135.15625 127.832031 133.382812 127.101562 131.671875 C 125.355469 127.339844 122.710938 123.660156 119.164062 120.628906 C 119.21875 114.4375 119.777344 108.289062 120.835938 102.1875 C 127.039062 99.578125 136.816406 90.238281 138.945312 84.695312 C 139.070312 84.386719 139.128906 84.066406 139.125 83.730469 C 139.121094 83.394531 139.050781 83.078125 138.917969 82.769531 C 138.78125 82.464844 138.59375 82.195312 138.355469 81.964844 C 138.113281 81.734375 137.835938 81.558594 137.523438 81.4375 C 137.210938 81.320312 136.886719 81.261719 136.554688 81.273438 C 136.21875 81.285156 135.902344 81.359375 135.597656 81.496094 C 135.292969 81.632812 135.027344 81.824219 134.800781 82.070312 C 134.574219 82.316406 134.402344 82.59375 134.285156 82.910156 C 133.050781 86.128906 127.03125 92.460938 122.0625 95.828125 C 122.882812 91.941406 123.984375 88.136719 125.371094 84.414062 C 125.492188 84.105469 125.546875 83.785156 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181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" 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115.609375 238.273438 104.164062 239.226562 C 96.855469 239.863281 88.90625 239.546875 81.597656 237.636719 C 73.96875 235.730469 67.609375 232.234375 63.160156 228.421875 C 58.710938 224.605469 57.121094 220.472656 57.121094 215.707031 L 57.121094 210.9375 C 57.757812 211.574219 58.074219 211.890625 58.710938 212.527344 C 64.113281 217.292969 71.425781 221.109375 79.6875 223.015625 C 87.636719 224.921875 96.21875 225.558594 104.484375 224.921875 C 117.515625 223.652344 125.78125 217.613281 135.316406 212.207031 C 139.765625 209.664062 144.214844 207.441406 148.984375 206.167969 C 150.890625 205.535156 151.84375 203.945312 151.207031 202.039062 C 150.574219 200.449219 148.984375 199.175781 147.078125 199.8125 C 141.671875 201.402344 136.90625 203.945312 132.136719 206.488281 C 122.285156 212.207031 115.289062 217.292969 103.847656 218.25 C 96.535156 218.882812 88.589844 218.566406 81.277344 216.660156 C 73.648438 214.75 67.292969 211.253906 62.84375 207.441406 C 58.710938 203.625 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220.792969 221.457031 224.289062 C 216.054688 228.101562 208.105469 230.644531 200.476562 230.644531 C 198.570312 230.644531 197.300781 232.234375 197.300781 233.824219 C 197.300781 235.730469 198.886719 237.003906 200.476562 237.003906 C 209.695312 237.003906 218.277344 234.140625 224.953125 229.691406 C 231.628906 225.242188 236.394531 219.203125 236.394531 212.527344 C 236.394531 206.488281 232.265625 200.765625 226.859375 196.632812 C 221.457031 192.183594 214.144531 189.003906 206.199219 188.050781 Z M 206.199219 188.050781 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 90.496094 65.992188 L 122.917969 65.992188 L 122.917969 76.480469 C 122.917969 85.382812 126.414062 89.832031 128.957031 93.644531 C 129.910156 95.234375 130.867188 96.824219 131.820312 99.050781 L 81.597656 99.050781 C 82.550781 96.824219 83.503906 95.234375 84.457031 93.644531 C 87 89.832031 90.496094 85.382812 90.496094 76.480469 Z M 88.90625 47.875 L 124.191406 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134.679688 115.894531 136.269531 115.894531 C 138.175781 115.894531 139.449219 114.308594 139.449219 112.71875 C 139.449219 100.320312 136.269531 94.28125 133.410156 89.832031 C 130.546875 85.382812 128.640625 83.472656 128.640625 76.164062 L 128.640625 64.402344 C 131.5 62.8125 133.410156 59.632812 133.410156 55.820312 L 133.410156 51.050781 C 133.410156 45.648438 128.957031 41.199219 123.554688 41.199219 Z M 88.90625 41.199219 \"></path></g></svg>			\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"eb1e0a5693\"><path d=\"M 28.832031 80 L 236 80 L 236 220 L 28.832031 220 Z M 28.832031 80 \"></path></clipPath><clipPath id=\"41cc57cbdd\"><path d=\"M 28.832031 112 L 236 112 L 236 118 L 28.832031 118 Z M 28.832031 112 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220.1875 183.648438 C 220.1875 185.085938 219.027344 186.25 217.585938 186.25 Z M 217.585938 186.25 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 224.617188 180.132812 C 223.179688 180.132812 222.011719 178.964844 222.011719 177.527344 L 222.011719 175.964844 C 222.011719 174.527344 223.179688 173.363281 224.617188 173.363281 C 226.054688 173.363281 227.21875 174.527344 227.21875 175.964844 L 227.21875 177.527344 C 227.21875 178.964844 226.058594 180.132812 224.617188 180.132812 Z M 224.617188 180.132812 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 231.910156 187.683594 C 230.472656 187.683594 229.308594 186.515625 229.308594 185.078125 L 229.308594 183.515625 C 229.308594 182.078125 230.472656 180.914062 231.910156 180.914062 C 233.347656 180.914062 234.515625 182.078125 234.515625 183.515625 L 234.515625 185.078125 C 234.515625 186.515625 233.347656 187.683594 231.910156 187.683594 Z M 231.910156 187.683594 \"></path></g></svg>			\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:24:31','2025-06-12 09:24:31','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=392',0,'revision','',0);
INSERT INTO `urA8ce_posts` VALUES (393,3,'2025-06-12 09:24:32','2025-06-12 09:24:32','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"22dcbeddb5\"><path d=\"M 29.195312 28.792969 L 235.457031 28.792969 L 235.457031 258.8125 L 29.195312 258.8125 Z M 29.195312 28.792969 \"></path></clipPath><clipPath id=\"f0ee2b0420\"><path d=\"M 213.316406 90.367188 L 258.488281 90.367188 L 258.488281 258 L 213.316406 258 Z M 213.316406 90.367188 \"></path></clipPath></defs><g id=\"f16bffb04f\"><g clip-rule=\"nonzero\" clip-path=\"url(#22dcbeddb5)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 144.207031 258.8125 C 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84.671875 C 181.085938 83.128906 180.523438 81.1875 178.976562 80.34375 C 168.386719 74.527344 156.363281 71.453125 144.207031 71.453125 C 104.3125 71.453125 71.859375 103.910156 71.859375 143.800781 C 71.859375 183.695312 104.3125 216.152344 144.207031 216.152344 C 151.472656 216.152344 158.644531 215.078125 165.527344 212.957031 C 167.207031 212.4375 168.152344 210.65625 167.632812 208.972656 C 167.117188 207.289062 165.328125 206.34375 163.648438 206.863281 C 157.375 208.792969 150.835938 209.773438 144.207031 209.773438 C 107.828125 209.773438 78.234375 180.179688 78.234375 143.800781 C 78.234375 107.425781 107.828125 77.832031 144.207031 77.832031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 188.472656 250.472656 C 185.503906 241.410156 184.464844 236.550781 185.15625 225.871094 L 188.472656 174.75 L 191.792969 225.871094 C 192.484375 236.550781 191.441406 241.410156 188.472656 250.472656 Z M 203.769531 147.820312 C 206.234375 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179.390625 139.417969 180.765625 140.894531 182.527344 140.957031 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 194.238281 140.960938 C 194.277344 140.960938 194.3125 140.957031 194.351562 140.957031 C 196.113281 140.894531 197.488281 139.417969 197.425781 137.660156 L 195.980469 96.523438 C 195.921875 94.765625 194.4375 93.382812 192.683594 93.449219 C 190.925781 93.511719 189.546875 94.988281 189.609375 96.746094 L 191.054688 137.882812 C 191.113281 139.605469 192.527344 140.960938 194.238281 140.960938 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#f0ee2b0420)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 244.609375 147.191406 C 240.929688 149.902344 237.34375 151.125 235.976562 151.125 C 234.605469 151.125 231.023438 149.902344 227.339844 147.191406 C 221.875 143.164062 219.070312 136.253906 220.023438 129.164062 C 221.9375 114.925781 226.910156 97.996094 234.652344 96.878906 L 237.300781 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246.332031 235.3125 245.691406 225.457031 L 241.179688 156.34375 C 243.523438 155.441406 246.046875 154.050781 248.390625 152.324219 C 255.734375 146.914062 259.511719 137.714844 258.246094 128.3125 C 256.792969 117.488281 251.894531 92.140625 237.871094 90.523438 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 241.136719 138.09375 C 239.738281 139.613281 237.902344 140.449219 235.96875 140.449219 C 234.03125 140.449219 232.195312 139.613281 230.800781 138.09375 C 229.609375 136.796875 227.589844 136.710938 226.292969 137.902344 C 224.996094 139.097656 224.910156 141.113281 226.105469 142.410156 C 228.722656 145.257812 232.226562 146.828125 235.96875 146.828125 C 239.710938 146.828125 243.210938 145.257812 245.832031 142.410156 C 247.023438 141.113281 246.9375 139.097656 245.640625 137.902344 C 244.34375 136.710938 242.324219 136.796875 241.136719 138.09375 \"></path></g></svg>			\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"4d5cae1dda\"><path d=\"M 30.703125 242 L 257.140625 242 L 257.140625 258.785156 L 30.703125 258.785156 Z M 30.703125 242 \"></path></clipPath><clipPath id=\"59e26e3594\"><path d=\"M 133 28.792969 L 155 28.792969 L 155 108 L 133 108 Z M 133 28.792969 \"></path></clipPath></defs><g id=\"7995ab31a4\"><g clip-rule=\"nonzero\" clip-path=\"url(#4d5cae1dda)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 257.289062 242.210938 L 30.703125 242.210938 L 30.703125 244 C 30.703125 247.59375 33.605469 250.496094 37.199219 250.496094 L 37.199219 252.285156 C 37.199219 255.878906 40.105469 258.785156 43.699219 258.785156 L 244.308594 258.785156 C 247.886719 258.785156 250.808594 255.878906 250.808594 252.285156 L 250.808594 250.496094 C 254.386719 250.496094 257.289062 247.59375 257.289062 244 L 257.289062 242.210938 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 149.796875 134.878906 L 149.796875 131.945312 C 152.144531 130.183594 153.671875 127.382812 153.671875 124.214844 C 153.671875 118.875 149.34375 114.546875 144.003906 114.546875 C 138.664062 114.546875 134.324219 118.875 134.324219 124.214844 C 134.324219 127.382812 135.847656 130.183594 138.195312 131.945312 L 138.195312 134.878906 C 84.582031 137.886719 42.027344 182.316406 42.027344 236.679688 L 245.964844 236.679688 C 245.964844 182.316406 203.414062 137.886719 149.796875 134.878906 Z M 135.949219 124.214844 C 135.949219 119.769531 139.558594 116.160156 144.003906 116.160156 C 145.808594 116.160156 147.480469 116.761719 148.832031 117.773438 C 147.875 117.378906 146.835938 117.160156 145.734375 117.160156 C 141.289062 117.160156 137.683594 120.753906 137.683594 125.210938 C 137.683594 127.835938 138.945312 130.183594 140.910156 131.652344 C 137.988281 130.433594 135.949219 127.558594 135.949219 124.214844 Z M 75.617188 224.109375 L 58.882812 224.109375 C 62.476562 176.890625 101.933594 139.691406 150.078125 139.691406 C 153.15625 139.691406 156.207031 139.851562 159.214844 140.144531 C 114.621094 143.796875 79.082031 179.457031 75.617188 224.109375 \"></path><g clip-rule=\"nonzero\" clip-path=\"url(#59e26e3594)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 133.910156 89.492188 C 134.277344 98.910156 138.09375 104.71875 143.667969 107.992188 C 136.332031 95.242188 140.601562 86.238281 147.464844 69.644531 C 152.511719 57.414062 158.730469 40.851562 148.476562 31.875 C 147.027344 30.597656 145.382812 29.628906 143.667969 28.96875 C 144.824219 30.394531 145.867188 31.84375 146.644531 33.339844 C 154.066406 47.949219 133.324219 68.78125 133.910156 89.492188 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 119.433594 99.964844 C 113.214844 89.125 119.949219 81.585938 124.523438 67.796875 C 127.265625 59.570312 127.457031 50.636719 119.433594 47.539062 C 127.136719 56.929688 118.480469 64.863281 114.285156 79.226562 C 111.910156 87.378906 112.347656 95.800781 119.433594 99.964844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 168.074219 99.964844 C 167.460938 98.894531 166.929688 97.855469 166.519531 96.785156 C 161.386719 83.246094 180.074219 65.421875 173.664062 52.601562 C 172.460938 50.195312 170.480469 48.464844 168.074219 47.539062 C 168.851562 48.480469 169.542969 49.449219 170.054688 50.445312 C 174.015625 58.234375 166.476562 67.050781 162.925781 79.226562 C 160.59375 87.203125 160.960938 95.785156 168.074219 99.964844 \"></path></g></svg>			\n                <p>อิ่มเร็วขึ้น</p>            \n            <p>ด้วยอาหารที่มีกากใยสูง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"6d7bdba96a\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 122 208.464844 C 122.285156 208.632812 122.589844 208.738281 122.917969 208.785156 C 123.242188 208.828125 123.566406 208.8125 123.882812 208.730469 C 124.203125 208.648438 124.492188 208.507812 124.757812 208.308594 C 125.019531 208.113281 125.238281 207.871094 125.40625 207.589844 C 125.574219 207.304688 125.683594 207.003906 125.730469 206.675781 C 125.777344 206.351562 125.761719 206.027344 125.683594 205.707031 C 125.601562 205.390625 125.464844 205.097656 125.269531 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68.125 124.917969 67.800781 124.851562 C 67.480469 124.785156 67.15625 124.78125 66.835938 124.84375 C 66.511719 124.90625 66.210938 125.027344 65.9375 125.203125 C 65.660156 125.382812 65.429688 125.609375 65.242188 125.878906 C 65.058594 126.152344 64.929688 126.445312 64.859375 126.769531 C 64.789062 127.089844 64.785156 127.410156 64.84375 127.734375 C 66.632812 136.503906 69.523438 144.894531 73.515625 152.90625 C 66.566406 153.519531 54.113281 150.660156 50.257812 147.828125 C 49.992188 147.621094 49.699219 147.476562 49.375 147.386719 C 49.050781 147.300781 48.71875 147.28125 48.386719 147.328125 C 48.054688 147.375 47.742188 147.484375 47.453125 147.65625 C 47.164062 147.828125 46.921875 148.050781 46.722656 148.320312 C 46.523438 148.589844 46.382812 148.890625 46.304688 149.214844 C 46.226562 149.542969 46.214844 149.871094 46.269531 150.203125 C 46.324219 150.535156 46.441406 150.84375 46.621094 151.128906 C 46.796875 151.414062 47.027344 151.652344 47.300781 151.84375 C 51.589844 155 63.167969 157.972656 71.523438 157.972656 C 73 157.988281 74.460938 157.867188 75.914062 157.613281 C 86.960938 178.285156 104.171875 197.855469 122 208.464844 Z M 122 208.464844 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 253.953125 143.945312 C 254.328125 143.292969 254.667969 142.625 254.972656 141.941406 C 255.277344 141.253906 255.546875 140.558594 255.777344 139.84375 C 256.011719 139.132812 256.207031 138.410156 256.367188 137.675781 C 256.527344 136.945312 256.652344 136.207031 256.734375 135.460938 C 256.820312 134.714844 256.867188 133.96875 256.875 133.21875 C 256.882812 132.46875 256.851562 131.71875 256.785156 130.972656 C 256.714844 130.226562 256.609375 129.484375 256.464844 128.75 C 256.324219 128.015625 256.140625 127.285156 255.925781 126.570312 C 255.707031 125.851562 255.453125 125.148438 255.164062 124.457031 C 254.875 123.765625 254.550781 123.089844 254.191406 122.429688 C 253.832031 121.773438 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134.253906 199.621094 122.011719 184.648438 117.863281 171.300781 C 117.835938 171.222656 117.808594 171.148438 117.777344 171.070312 C 116.101562 167.117188 118.078125 164.476562 121.714844 160.144531 Z M 163.464844 184.421875 C 159.902344 190.804688 155.621094 196.664062 150.621094 202 C 146.664062 190.332031 141.566406 168.019531 144.882812 151.960938 C 144.898438 151.882812 144.914062 151.804688 144.921875 151.722656 C 145.402344 147.214844 148.664062 145.753906 153.953125 143.738281 C 154.652344 143.472656 155.355469 143.203125 156.058594 142.921875 C 156.382812 145.050781 156.914062 147.125 157.660156 149.144531 C 158.402344 151.164062 159.34375 153.085938 160.480469 154.914062 C 161.617188 156.742188 162.921875 158.4375 164.40625 160 C 165.886719 161.5625 167.507812 162.960938 169.273438 164.191406 C 171.953125 168.792969 168.375 175.3125 165.484375 180.578125 C 164.726562 181.945312 164.015625 183.242188 163.464844 184.421875 Z M 160.511719 236.148438 C 158.214844 238.449219 153.5625 239.171875 144.449219 238.628906 C 144.34375 238.617188 144.234375 238.617188 144.128906 238.628906 C 135.679688 239.222656 130.628906 238.425781 128.238281 236.132812 C 125.890625 233.878906 125.5625 229.5625 125.664062 223.332031 C 130.082031 224.40625 134.5625 224.988281 139.109375 225.078125 C 140.496094 225.085938 141.875 224.988281 143.25 224.796875 C 144.816406 225.074219 146.398438 225.207031 147.988281 225.195312 C 153.113281 225.0625 158.152344 224.332031 163.109375 223.007812 C 163.351562 230.101562 162.546875 234.101562 160.511719 236.148438 Z M 160.511719 236.148438 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 237.238281 147.824219 C 233.386719 150.660156 220.929688 153.519531 213.984375 152.90625 C 217.976562 144.894531 220.863281 136.507812 222.65625 127.742188 C 222.714844 127.417969 222.707031 127.09375 222.640625 126.773438 C 222.570312 126.453125 222.441406 126.15625 222.253906 125.886719 C 222.070312 125.613281 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205.621094 86.921875 205.746094 C 87.226562 205.875 87.546875 205.9375 87.875 205.9375 C 88.207031 205.9375 88.527344 205.875 88.832031 205.746094 C 89.136719 205.621094 89.40625 205.441406 89.640625 205.207031 C 89.875 204.972656 90.054688 204.703125 90.179688 204.398438 C 90.308594 204.089844 90.371094 203.773438 90.371094 203.441406 C 90.371094 203.109375 90.308594 202.792969 90.179688 202.488281 C 90.054688 202.179688 89.875 201.910156 89.640625 201.675781 C 89.40625 201.445312 89.136719 201.261719 88.832031 201.136719 C 88.527344 201.011719 88.207031 200.945312 87.875 200.945312 Z M 87.875 200.945312 \"></path></g></svg>			\n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, 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143.960938 33.007812 C 163.273438 33.007812 181.714844 33.886719 195.882812 35.480469 C 209.421875 37.003906 215.0625 38.703125 217.375 39.738281 C 178.421875 55.382812 140.378906 54.46875 115.082031 50.851562 C 93.128906 47.71875 76.796875 42.082031 70.589844 39.71875 C 72.929688 38.683594 78.582031 36.992188 92.039062 35.480469 Z M 198.546875 228.089844 C 198.210938 231.191406 196.214844 233.859375 193.339844 235.058594 C 153.164062 251.789062 111.195312 240.457031 95.015625 234.808594 C 91.933594 233.734375 89.714844 230.933594 89.363281 227.671875 L 69.480469 43.792969 C 76.105469 46.308594 92.28125 51.8125 114.351562 54.980469 C 123.464844 56.289062 134.195312 57.253906 146.023438 57.253906 C 167.59375 57.253906 192.804688 54.035156 218.4375 43.832031 Z M 85.195312 228.121094 C 85.722656 232.980469 89.035156 237.160156 93.636719 238.765625 C 103.777344 242.304688 123.78125 248.011719 147.257812 248.011719 C 162.289062 248.011719 178.746094 245.671875 194.949219 238.925781 C 199.238281 237.140625 202.214844 233.160156 202.710938 228.539062 L 222.976562 40.855469 C 223.007812 40.675781 223.023438 40.488281 223.023438 40.304688 C 223.023438 37.320312 220.066406 34.199219 198.636719 31.582031 C 184.019531 29.800781 164.601562 28.816406 143.960938 28.816406 C 123.320312 28.816406 103.902344 29.800781 89.285156 31.582031 C 67.855469 34.199219 64.902344 37.320312 64.902344 40.304688 C 64.902344 40.488281 64.917969 40.675781 64.949219 40.859375 L 85.195312 228.121094 \"></path></g><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 175.46875 178.738281 C 166.367188 178.738281 158.992188 171.359375 158.992188 162.257812 C 158.992188 153.15625 166.367188 145.78125 175.46875 145.78125 C 184.570312 145.78125 191.949219 153.15625 191.949219 162.257812 C 191.949219 171.359375 184.570312 178.738281 175.46875 178.738281 Z M 167.230469 214.53125 C 162.679688 214.53125 158.992188 210.84375 158.992188 206.292969 C 158.992188 201.742188 162.679688 198.054688 167.230469 198.054688 C 171.78125 198.054688 175.46875 201.742188 175.46875 206.292969 C 175.46875 210.84375 171.78125 214.53125 167.230469 214.53125 Z M 148.667969 189.359375 C 145.734375 189.359375 143.355469 186.984375 143.355469 184.050781 C 143.355469 181.117188 145.734375 178.738281 148.667969 178.738281 C 151.601562 178.738281 153.980469 181.117188 153.980469 184.050781 C 153.980469 186.984375 151.601562 189.359375 148.667969 189.359375 Z M 171.242188 80.179688 C 159.414062 84.855469 139.695312 95.871094 121.101562 82.523438 C 102.511719 69.175781 79.976562 78.027344 79.976562 78.027344 L 94.765625 224.554688 C 156.03125 256.71875 193.636719 224.554688 193.636719 224.554688 L 206.738281 87.324219 C 200.824219 78.160156 183.074219 75.503906 171.242188 80.179688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 175.46875 145.78125 C 166.367188 145.78125 158.992188 153.15625 158.992188 162.257812 C 158.992188 171.359375 166.367188 178.738281 175.46875 178.738281 C 184.570312 178.738281 191.949219 171.359375 191.949219 162.257812 C 191.949219 153.15625 184.570312 145.78125 175.46875 145.78125 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 167.230469 198.054688 C 162.679688 198.054688 158.992188 201.742188 158.992188 206.292969 C 158.992188 210.84375 162.679688 214.53125 167.230469 214.53125 C 171.78125 214.53125 175.46875 210.84375 175.46875 206.292969 C 175.46875 201.742188 171.78125 198.054688 167.230469 198.054688 \"></path><path style=\" stroke:none;fill-rule:nonzero;fill:#a4e2f4;fill-opacity:1;\" d=\"M 148.667969 178.738281 C 145.734375 178.738281 143.355469 181.117188 143.355469 184.050781 C 143.355469 186.984375 145.734375 189.359375 148.667969 189.359375 C 151.601562 189.359375 153.980469 186.984375 153.980469 184.050781 C 153.980469 181.117188 151.601562 178.738281 148.667969 178.738281 \"></path></g></svg>			\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><defs><clipPath id=\"5b84eac154\"><path d=\"M 28.832031 42.402344 L 259 42.402344 L 259 245.597656 L 28.832031 245.597656 Z M 28.832031 42.402344 \"></path></clipPath></defs><g id=\"0bf0561da1\"><g clip-rule=\"nonzero\" clip-path=\"url(#5b84eac154)\"><path style=\" stroke:none;fill-rule:nonzero;fill:#8dcacb;fill-opacity:1;\" d=\"M 245.417969 150.664062 C 253.449219 150.664062 258.953125 155.980469 258.953125 164.195312 C 258.953125 171.457031 252.300781 177.730469 245.417969 177.730469 L 170.992188 177.730469 C 160.867188 177.730469 157.457031 172.226562 157.457031 164.195312 C 157.457031 160.375 161.734375 154.101562 164.222656 150.664062 L 218.355469 69.46875 L 170.992188 69.46875 C 163.359375 69.46875 157.457031 63.765625 157.457031 55.9375 C 157.457031 48.675781 163.742188 42.402344 170.992188 42.402344 L 245.417969 42.402344 C 256.507812 42.402344 258.953125 49.25 258.953125 55.9375 C 258.953125 60.136719 254.65625 66.214844 252.1875 69.46875 L 198.054688 150.664062 Z M 137.160156 184.496094 C 141.441406 184.496094 143.925781 186.882812 143.925781 191.261719 C 143.925781 195.140625 140.824219 198.027344 137.160156 198.027344 L 96.5625 198.027344 C 91.160156 198.027344 89.792969 195.542969 89.792969 191.261719 C 89.792969 189.226562 92.074219 186.328125 93.402344 184.496094 L 123.625 143.898438 L 96.5625 143.898438 C 92.488281 143.898438 89.792969 141.300781 89.792969 137.132812 C 89.792969 133.253906 92.691406 130.363281 96.5625 130.363281 L 137.160156 130.363281 C 143.074219 130.363281 143.925781 133.566406 143.925781 137.132812 C 143.925781 139.371094 141.636719 143.066406 140.320312 144.796875 L 110.09375 184.496094 Z M 76.261719 231.859375 C 80.546875 231.859375 83.027344 234.25 83.027344 238.625 C 83.027344 242.503906 79.929688 245.390625 76.261719 245.390625 L 35.664062 245.390625 C 30.265625 245.390625 28.898438 242.910156 28.898438 238.625 C 28.898438 236.589844 31.179688 233.691406 32.503906 231.859375 L 62.730469 191.261719 L 35.664062 191.261719 C 31.589844 191.261719 28.898438 188.664062 28.898438 184.496094 C 28.898438 180.625 31.792969 177.730469 35.664062 177.730469 L 76.261719 177.730469 C 82.175781 177.730469 83.027344 180.929688 83.027344 184.496094 C 83.027344 186.734375 80.742188 190.429688 79.421875 192.160156 L 49.195312 231.859375 Z M 76.261719 231.859375 \"></path></g></g></svg>			\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n			<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"384\" viewBox=\"0 0 288 295.91998\" height=\"384\" preserveAspectRatio=\"xMidYMid meet\"><g id=\"7df547a383\"><path style=\" 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<p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>ควรมี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:24:32','2025-06-12 09:24:32','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=393',0,'revision','',0),(394,3,'2025-06-12 09:24:32','2025-06-12 09:24:32','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:24:32','2025-06-12 09:24:32','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=394',0,'revision','',0),(395,3,'2025-06-12 09:33:10','2025-06-12 09:33:10','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:33:10','2025-06-12 09:33:10','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=395',0,'revision','',0),(396,3,'2025-06-12 09:33:11','2025-06-12 09:33:11','<h2>Lose weight without exercising</h2>				\n					<h2>ลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:33:11','2025-06-12 09:33:11','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=396',0,'revision','',0),(397,3,'2025-06-12 09:33:12','2025-06-12 09:33:12','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:33:12','2025-06-12 09:33:12','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=397',0,'revision','',0),(398,3,'2025-06-12 09:37:31','2025-06-12 09:37:31','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:37:31','2025-06-12 09:37:31','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=398',0,'revision','',0),(399,3,'2025-06-12 09:37:33','2025-06-12 09:37:33','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:37:33','2025-06-12 09:37:33','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=399',0,'revision','',0),(400,3,'2025-06-12 09:37:33','2025-06-12 09:37:33','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:37:33','2025-06-12 09:37:33','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=400',0,'revision','',0),(401,3,'2025-06-12 09:40:11','2025-06-12 09:40:11','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:40:11','2025-06-12 09:40:11','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=401',0,'revision','',0),(402,3,'2025-06-12 09:40:12','2025-06-12 09:40:12','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:40:12','2025-06-12 09:40:12','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=402',0,'revision','',0),(403,3,'2025-06-12 09:40:12','2025-06-12 09:40:12','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:40:12','2025-06-12 09:40:12','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=403',0,'revision','',0),(404,3,'2025-06-12 09:41:29','2025-06-12 09:41:29','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:41:29','2025-06-12 09:41:29','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=404',0,'revision','',0),(405,3,'2025-06-12 09:41:30','2025-06-12 09:41:30','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:41:30','2025-06-12 09:41:30','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=405',0,'revision','',0),(406,3,'2025-06-12 09:41:30','2025-06-12 09:41:30','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:41:30','2025-06-12 09:41:30','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=406',0,'revision','',0),(407,2,'2025-06-12 09:49:37','2025-06-12 09:49:37','','banner','','inherit','open','closed','','banner','','','2025-06-12 09:49:37','2025-06-12 09:49:37','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/banner.png',0,'attachment','image/png',0),(408,2,'2025-06-12 09:53:12','2025-06-12 09:53:12','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:53:12','2025-06-12 09:53:12','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=408',0,'revision','',0),(409,2,'2025-06-12 09:53:13','2025-06-12 09:53:13','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:53:13','2025-06-12 09:53:13','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=409',0,'revision','',0),(410,2,'2025-06-12 09:53:14','2025-06-12 09:53:14','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 09:53:14','2025-06-12 09:53:14','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=410',0,'revision','',0),(412,3,'2025-06-12 10:12:00','2025-06-12 10:12:00','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 10:12:00','2025-06-12 10:12:00','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=412',0,'revision','',0),(413,3,'2025-06-12 10:12:02','2025-06-12 10:12:02','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย</h2>				\n					<p>ภายใน 1 สัปดาห์</p>				\n					<p>วัน\n</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p> พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศกร์</p><p> ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p> เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p> ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 10:12:02','2025-06-12 10:12:02','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=413',0,'revision','',0),(414,3,'2025-06-12 10:12:02','2025-06-12 10:12:02','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<p>วัน</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p>พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศุกร์</p><p>ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p>เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p>ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 10:12:02','2025-06-12 10:12:02','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=414',0,'revision','',0),(415,3,'2025-06-12 10:14:15','2025-06-12 10:14:15','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<p>วัน</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p>พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศุกร์</p><p>ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p>เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p>ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 10:14:15','2025-06-12 10:14:15','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=415',0,'revision','',0),(416,3,'2025-06-12 10:14:16','2025-06-12 10:14:16','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<p>วัน</p>				\n					<h2>โฟกัสหลัก</h2>				\n					<h2>แนวทางปฏิบัติ</h2>				\n		<p>วันจันทร์</p><p>เริ่มจัดระบบมื้ออาหาร</p><p>- เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก<br />- แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง<br />- งดน้ำตาลและของทอด</p><p>วันอังคาร</p><p> ปรับพฤติกรรมการกิน</p><p>- เคี้ยวช้า สมาธิอยู่กับอาหาร<br />- หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี <br />- ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว</p><p>วันพุธ</p><p>สังเกตความหิว อิ่ม</p><p>- หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น<br />- ถ้าไม่หิวจริง อย่ากินตามเวลา<br />- ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”</p><p>วันพฤหัสบดี</p><p>พักผ่อนและลดความเครียด</p><p>- นอนให้ได้ 7-8 ชั่วโมง<br />- หลีกเลี่ยงคาเฟอีนช่วงเย็น<br />- จัดมุมสงบให้ผ่อนคลายก่อนนอน</p><p>วันศุกร์</p><p>ลดความอยากด้วยอาหารที่ดี</p><p>- เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่<br />- เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด<br />- ดื่มน้ำเปล่าแทนน้ำหวาน</p><p>วันเสาร์</p><p>เคลื่อนไหวแบบไม่รู้ตัว</p><p>- ลุกเดินทุก 30 นาทีระหว่างวัน<br />- ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย<br />- ขยับร่างกายแทนการนั่งนาน</p><p>วันอาทิตย์</p><p>ทบทวน เตรียมต่อเนื่อง</p><p>- สังเกตว่าสิ่งไหนได้ผลกับตัวเอง<br />- วางแผนเมนูอาหารสัปดาห์หน้า<br />- ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ</p>		\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 10:14:16','2025-06-12 10:14:16','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=416',0,'revision','',0),(417,3,'2025-06-12 10:14:16','2025-06-12 10:14:16','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 10:14:16','2025-06-12 10:14:16','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=417',0,'revision','',0),(418,3,'2025-06-12 10:16:48','2025-06-12 10:16:48','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 10:16:48','2025-06-12 10:16:48','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=418',0,'revision','',0),(419,3,'2025-06-12 10:16:48','2025-06-12 10:16:48','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 10:16:48','2025-06-12 10:16:48','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=419',0,'revision','',0),(420,3,'2025-06-12 10:16:48','2025-06-12 10:16:48','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 10:16:48','2025-06-12 10:16:48','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=420',0,'revision','',0),(426,3,'2025-06-12 10:29:27','2025-06-12 10:29:27','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 10:29:27','2025-06-12 10:29:27','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=426',0,'revision','',0),(427,3,'2025-06-12 10:29:27','2025-06-12 10:29:27','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 10:29:27','2025-06-12 10:29:27','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=427',0,'revision','',0),(428,3,'2025-06-12 10:29:28','2025-06-12 10:29:28','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 10:29:28','2025-06-12 10:29:28','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=428',0,'revision','',0),(430,3,'2025-06-12 10:53:52','2025-06-12 10:53:52','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 10:53:52','2025-06-12 10:53:52','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=430',0,'revision','',0),(431,3,'2025-06-12 10:53:53','2025-06-12 10:53:53','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 10:53:53','2025-06-12 10:53:53','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=431',0,'revision','',0),(432,3,'2025-06-12 10:53:53','2025-06-12 10:53:53','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย 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title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 10:53:53','2025-06-12 10:53:53','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=432',0,'revision','',0),(434,3,'2025-06-12 11:10:19','2025-06-12 11:10:19','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a 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title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 11:10:19','2025-06-12 11:10:19','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=434',0,'revision','',0),(435,3,'2025-06-12 11:10:20','2025-06-12 11:10:20','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a 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title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            ','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 11:10:20','2025-06-12 11:10:20','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=435',0,'revision','',0),(436,3,'2025-06-12 11:10:20','2025-06-12 11:10:20','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            \n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.jpg\" alt=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 11:10:20','2025-06-12 11:10:20','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=436',0,'revision','',0),(437,3,'2025-06-12 11:10:49','2025-06-12 11:10:49','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            \n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.jpg\" alt=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 11:10:49','2025-06-12 11:10:49','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=437',0,'revision','',0),(438,3,'2025-06-12 11:10:49','2025-06-12 11:10:49','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            \n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.jpg\" alt=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 11:10:49','2025-06-12 11:10:49','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=438',0,'revision','',0),(439,3,'2025-06-12 11:10:49','2025-06-12 11:10:49','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            \n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.jpg\" alt=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 11:10:49','2025-06-12 11:10:49','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=439',0,'revision','',0),(441,3,'2025-06-12 11:13:32','2025-06-12 11:13:32','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            \n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.jpg\" alt=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 11:13:32','2025-06-12 11:13:32','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=441',0,'revision','',0),(442,3,'2025-06-12 11:13:32','2025-06-12 11:13:32','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\"><p>อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\"><p>ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\"><p>เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header>\n			</article><article>\n        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                    <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\">\n                    <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                <header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\"><p>วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header>\n			</article>                \n			            \n					            \n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.jpg\" alt=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 11:13:32','2025-06-12 11:13:32','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=442',0,'revision','',0),(443,3,'2025-06-12 11:13:33','2025-06-12 11:13:33','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.jpg\" alt=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 11:13:33','2025-06-12 11:13:33','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=443',0,'revision','',0),(444,3,'2025-06-12 11:20:23','2025-06-12 11:20:23','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.jpg\" alt=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 11:20:23','2025-06-12 11:20:23','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=444',0,'revision','',0),(445,3,'2025-06-12 11:20:24','2025-06-12 11:20:24','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.jpg\" alt=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 11:20:24','2025-06-12 11:20:24','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=445',0,'revision','',0),(446,3,'2025-06-12 11:20:24','2025-06-12 11:20:24','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\">\n									ดูบทความทั้งหมด\n					</a>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก 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ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.jpg\" alt=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 11:20:24','2025-06-12 11:20:24','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=446',0,'revision','',0),(447,3,'2025-06-12 11:20:46','2025-06-12 11:20:46','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\">\n									ดูบทความทั้งหมด\n					</a>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.jpg\" alt=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 11:20:46','2025-06-12 11:20:46','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=447',0,'revision','',0),(448,3,'2025-06-12 11:20:47','2025-06-12 11:20:47','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\">\n									ดูบทความทั้งหมด\n					</a>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.jpg\" alt=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-12 11:20:47','2025-06-12 11:20:47','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=448',0,'revision','',0),(449,3,'2025-06-12 11:20:47','2025-06-12 11:20:47','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\">\n				<svg aria-hidden=\"true\" viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M190.5 66.9l22.2-22.2c9.4-9.4 24.6-9.4 33.9 0L441 239c9.4 9.4 9.4 24.6 0 33.9L246.6 467.3c-9.4 9.4-24.6 9.4-33.9 0l-22.2-22.2c-9.5-9.5-9.3-25 .4-34.3L311.4 296H24c-13.3 0-24-10.7-24-24v-32c0-13.3 10.7-24 24-24h287.4L190.9 101.2c-9.8-9.3-10-24.8-.4-34.3z\"></path></svg>			\n									ดูบทความทั้งหมด\n					</a>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" 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src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" 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ลดโรค','','inherit','open','closed','','%e0%b8%a7%e0%b8%b4%e0%b8%98%e0%b8%b5%e0%b8%a5%e0%b8%94%e0%b8%84%e0%b8%a7%e0%b8%b2%e0%b8%a1%e0%b8%ad%e0%b9%89%e0%b8%a7%e0%b8%99-%e0%b9%81%e0%b8%9a%e0%b8%9a-if-%e0%b8%97%e0%b8%b3%e0%b8%95%e0%b8%b2-2','','','2025-06-13 03:26:15','2025-06-13 03:26:15','',132,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.png',0,'attachment','image/png',0),(468,2,'2025-06-13 03:26:23','2025-06-13 03:26:23','','อดอาหารลดน้ำหนักได้จริงหรอ_ ทำความเข้าใจ _Intermittent Fasting_ และข้อควรระวัง','','inherit','open','closed','','%e0%b8%ad%e0%b8%94%e0%b8%ad%e0%b8%b2%e0%b8%ab%e0%b8%b2%e0%b8%a3%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89%e0%b8%b3%e0%b8%ab%e0%b8%99%e0%b8%b1%e0%b8%81%e0%b9%84%e0%b8%94%e0%b9%89%e0%b8%88%e0%b8%a3%e0%b8%b4-2','','','2025-06-13 03:26:23','2025-06-13 03:26:23','',132,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ_-ทำความเข้าใจ-_Intermittent-Fasting_-และข้อควรระวัง.png',0,'attachment','image/png',0),(469,2,'2025-06-13 03:26:50','2025-06-13 03:26:50','','อาหารเช้า สำหรับคนลดน้ำหนัก ไม่ออกกกำลังกาย','','inherit','open','closed','','%e0%b8%ad%e0%b8%b2%e0%b8%ab%e0%b8%b2%e0%b8%a3%e0%b9%80%e0%b8%8a%e0%b9%89%e0%b8%b2-%e0%b8%aa%e0%b8%b3%e0%b8%ab%e0%b8%a3%e0%b8%b1%e0%b8%9a%e0%b8%84%e0%b8%99%e0%b8%a5%e0%b8%94%e0%b8%99%e0%b9%89-2','','','2025-06-13 03:26:50','2025-06-13 03:26:50','',132,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อาหารเช้า-สำหรับคนลดน้ำหนัก-ไม่ออกกกำลังกาย.png',0,'attachment','image/png',0),(471,2,'2025-06-13 03:35:58','2025-06-13 03:35:58','','เทคนิคการลดน้ําหนัก 1 เดือน 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uagb-block-3843aaeb wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก.png ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก.png 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก.png 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก.png\" alt=\"\" class=\"uag-image-89\" width=\"602\" height=\"376\" title=\"การลดน้ำหนัก\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\">1. ทำไมร่างกายเราต้องมีพลังงาน</h2>\n\n\n\n<p>ในทุกเสี้ยววินาทีของชีวิต ตั้งแต่หัวใจที่เต้นไม่หยุด ระบบประสาทที่ส่งสัญญาณ สมองที่ประมวลผล ไปจนถึงกล้ามเนื้อที่เคลื่อนไหว ทั้งหมดนี้ล้วนต้องอาศัย \"พลังงาน\" การที่ร่างกายของเราสามารถดำรงอยู่และทำกิจกรรมต่างๆ ได้นั้น เป็นผลมาจากกระบวนการทางเคมีอันซับซ้อนที่เรียกว่า เมตาบอลิซึม (Metabolism) ซึ่งทำหน้าที่เปลี่ยนสารอาหารที่เราบริโภคเข้าไปให้กลายเป็นพลังงานที่เซลล์ต่างๆ สามารถนำไปใช้ได้</p>\n\n\n\n<p>พลังงานเหล่านี้ไม่ได้มีไว้แค่สำหรับการเคลื่อนไหวภายนอกเท่านั้น แต่ยังรวมถึงกระบวนการพื้นฐานที่จำเป็นต่อการอยู่รอด (Basal Metabolic Rate หรือ BMR) เช่น การหายใจ การรักษาระดับอุณหภูมิร่างกาย การไหลเวียนโลหิต การซ่อมแซมเซลล์ และการทำงานของอวัยวะภายใน การขาดแคลนพลังงานที่เพียงพอส่งผลกระทบต่อประสิทธิภาพการทำงานของร่างกายและจิตใจอย่างรุนแรง ทำให้รู้สึกอ่อนเพลีย ขาดสมาธิ และเสี่ยงต่อปัญหาสุขภาพต่างๆ มากมาย</p>\n\n\n\n<h2 class=\"wp-block-heading\">2. สารอาหาร 3 หมู่ที่ให้พลังงาน</h2>\n\n\n\n<p>แหล่งพลังงานหลักที่สำคัญที่สุดสำหรับร่างกายของเรามาจากสารอาหารกลุ่ม \"ให้พลังงาน\" ซึ่งได้แก่ คาร์โบไฮเดรต ไขมัน และโปรตีน โดยแต่ละชนิดจะถูกย่อยสลายและเปลี่ยนเป็นพลังงานในรูปแบบที่ร่างกายสามารถนำไปใช้ได้ ซึ่งส่วนใหญ่แล้วจะอยู่ในรูปของ อะดีโนซีนไตรฟอสเฟต</p>\n\n\n\n<h3 class=\"wp-block-heading\">2.1 คาร์โบไฮเดรตพลังงานหลัก</h3>\n\n\n\n<p>คาร์โบไฮเดรตคือแหล่งพลังงานอันดับหนึ่งที่ร่างกายเลือกใช้เป็นอันดับแรก เพราะสามารถย่อยและดูดซึมไปใช้ได้รวดเร็วที่สุด เมื่อเราบริโภคคาร์โบไฮเดรต ไม่ว่าจะเป็นข้าว แป้ง ขนมปัง ผัก ผลไม้ หรือน้ำตาล ร่างกายจะย่อยสลายให้กลายเป็นน้ำตาลโมเลกุลเดี่ยวที่เล็กที่สุด นั่นคือ กลูโคส (Glucose)</p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/คาร์โบไฮเดรตพลังงานหลัก.png\" alt=\"\" class=\"wp-image-88\" style=\"width:509px;height:auto\"/></figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กลูโคส (Glucose) เป็นน้ำตาลหลักที่เข้าสู่กระแสเลือดและถูกส่งไปยังเซลล์ต่างๆ ทั่วร่างกายเพื่อนำไปสร้าง ATP ทันที โดยเฉพาะอย่างยิ่ง สมองและระบบประสาทที่ต้องการกลูโคสเป็นพลังงานหลักในการทำงาน หากสมองขาดกลูโคส อาจทำให้รู้สึกมึนงง อ่อนเพลีย และประสิทธิภาพการคิดลดลง</li>\n\n\n\n<li>ไกลโคเจน (Glycogen) หากร่างกายได้รับกลูโคสเกินกว่าความต้องการ กลูโคสส่วนเกินจะถูกเปลี่ยนไปเก็บสะสมไว้ในรูปของไกลโคเจนในตับและกล้ามเนื้อ ไกลโคเจนทำหน้าที่เป็นแหล่งพลังงานสำรองระยะสั้น เมื่อร่างกายต้องการพลังงานอย่างเร่งด่วน เช่น ในระหว่างการออกกำลังกาย หรือเมื่อระดับน้ำตาลในเลือดต่ำ ไกลโคเจนจะถูกสลายกลับมาเป็นกลูโคสเพื่อนำไปใช้ต่อไป\n<ul class=\"wp-block-list\">\n<li>ไกลโคเจนในตับ มีบทบาทสำคัญในการรักษาระดับน้ำตาลในเลือดให้คงที่ ช่วยป้องกันภาวะน้ำตาลในเลือดต่ำ</li>\n\n\n\n<li>ไกลโคเจนในกล้ามเนื้อ เป็นแหล่งพลังงานเฉพาะสำหรับกล้ามเนื้อนั้นๆ ใช้ในการหดตัวและทำงานระหว่างการออกกำลังกาย</li>\n</ul>\n</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.2 ไขมัน</h3>\n\n\n\n<p>ไขมันเป็นแหล่งพลังงานที่ให้พลังงานได้สูงที่สุดเมื่อเทียบกับคาร์โบไฮเดรตและโปรตีน (1 กรัมของไขมันให้พลังงาน 9 แคลอรี่ ขณะที่คาร์โบไฮเดรตและโปรตีนให้ 4 แคลอรี่) ร่างกายจะดึงไขมันมาใช้เป็นพลังงานหลักเมื่อแหล่งพลังงานจากคาร์โบไฮเดรตเริ่มลดน้อยลง หรือในระหว่างการทำกิจกรรมที่มีความเข้มข้นต่ำแต่ใช้เวลานาน เช่น การเดิน หรือการนอนหลับ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ไตรกลีเซอไรด์ (Triglycerides) ไขมันส่วนใหญ่ที่เราบริโภคเข้าไปจะอยู่ในรูปของไตรกลีเซอไรด์ ซึ่งถูกย่อยสลายเป็นกรดไขมัน (Fatty Acids) และกลีเซอรอล (Glycerol) เพื่อนำไปใช้เป็นพลังงาน กรดไขมันจะถูกส่งไปยังเซลล์เพื่อเข้าสู่กระบวนการที่เรียกว่า เบต้าออกซิเดชั่น (Beta-oxidation) เพื่อสร้าง ATP</li>\n\n\n\n<li>ไขมันสะสม ร่างกายมีความสามารถในการเก็บสะสมไขมันได้ไม่จำกัดในรูปของเนื้อเยื่อไขมัน (Adipose Tissue) ซึ่งทำหน้าที่เป็นคลังพลังงานสำรองขนาดใหญ่ หากร่างกายได้รับพลังงานเกินความต้องการ พลังงานส่วนเกินจะถูกเปลี่ยนไปเก็บในรูปของไขมัน ทำให้เกิดการสะสมไขมันและน้ำหนักเพิ่มขึ้น</li>\n\n\n\n<li>บทบาทอื่นๆ ของไขมัน นอกจากให้พลังงานแล้ว ไขมันยังมีความสำคัญต่อการดูดซึมวิตามินที่ละลายในไขมัน (A, D, E, K) เป็นฉนวนกันความร้อน ปกป้องอวัยวะภายใน และเป็นส่วนประกอบสำคัญของเซลล์และฮอร์โมนหลายชนิด</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.3 โปรตีน</h3>\n\n\n\n<p>โปรตีนเป็นสารอาหารที่สำคัญต่อการสร้างและซ่อมแซมเนื้อเยื่อต่างๆ ของร่างกาย รวมถึงการผลิตเอนไซม์ ฮอร์โมน และสารภูมิต้านทาน แม้ว่าโปรตีนจะไม่ใช่แหล่งพลังงานหลักที่ร่างกายเลือกใช้ในสภาวะปกติ แต่ในยามจำเป็น เช่น เมื่อร่างกายขาดแคลนคาร์โบไฮเดรตและไขมันอย่างรุนแรง (เช่น ในภาวะอดอาหารนานๆ หรือออกกำลังกายอย่างหนักโดยไม่ได้รับสารอาหารเพียงพอ) ร่างกายจะเริ่มสลายโปรตีน โดยเฉพาะจากกล้ามเนื้อ มาใช้เป็นพลังงาน</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กรดอะมิโน (Amino Acids) โปรตีนจะถูกย่อยสลายเป็นกรดอะมิโน ซึ่งสามารถนำไปผ่านกระบวนการ กลูโคนีโอเจเนซิส (Gluconeogenesis) ในตับเพื่อเปลี่ยนเป็นกลูโคส หรือเข้าสู่กระบวนการอื่นเพื่อสร้าง ATP ได้โดยตรง</li>\n\n\n\n<li>ข้อควรระวัง การที่ร่างกายสลายโปรตีนมาใช้เป็นพลังงานมากเกินไป ไม่เป็นผลดีต่อสุขภาพ เพราะจะนำไปสู่การสูญเสียมวลกล้ามเนื้อ ทำให้ร่างกายอ่อนแอลง และส่งผลกระทบต่อการทำงานของอวัยวะต่างๆ</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\">3. ATP ในไมโตคอนเดรีย</h2>\n\n\n\n<p>ไม่ว่าจะเป็นคาร์โบไฮเดรต ไขมัน หรือโปรตีน เมื่อถูกย่อยสลายแล้ว สารอาหารเหล่านี้จะถูกนำเข้าสู่กระบวนการที่ซับซ้อนภายในเซลล์เพื่อเปลี่ยนเป็นพลังงานในรูปของ ATP (Adenosine Triphosphate) ซึ่งเป็นโมเลกุลที่เก็บพลังงานสูงและสามารถปลดปล่อยพลังงานออกมาได้อย่างรวดเร็วเมื่อเซลล์ต้องการ</p>\n\n\n\n<p>กระบวนการหลักในการสร้าง ATP เกิดขึ้นภายในออร์แกเนลล์เล็กๆ ที่เรียกว่า ไมโตคอนเดรีย (Mitochondria) ซึ่งมักถูกเปรียบเปรยว่าเป็น \"โรงไฟฟ้าของเซลล์\"</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>การหายใจระดับเซลล์ (Cellular Respiration) เป็นกระบวนการที่ซับซ้อนหลายขั้นตอนที่เกิดขึ้นในไมโตคอนเดรีย โดยอาศัยออกซิเจนเป็นหลัก (Aerobic Respiration) เพื่อสลายกลูโคส (หรือสารตั้งต้นจากไขมันและโปรตีน) ให้กลายเป็นพลังงาน ATP พร้อมกับปล่อยก๊าซคาร์บอนไดออกไซด์และน้ำเป็นผลพลอยได้<br>\n<ul class=\"wp-block-list\">\n<li>ไกลโคไลซิส (Glycolysis) ขั้นตอนแรกของการสลายกลูโคส เกิดขึ้นในไซโทพลาซึมของเซลล์ ไม่จำเป็นต้องใช้ออกซิเจน ให้ ATP จำนวนเล็กน้อยและสร้างสารตั้งต้นสำหรับขั้นตอนต่อไป</li>\n\n\n\n<li>วัฏจักรเครบส์ (Krebs Cycle / Citric Acid Cycle) เกิดขึ้นในไมโตคอนเดรีย อาศัยออกซิเจน สร้างสารพลังงานสูงที่นำไปใช้ในขั้นตอนสุดท้าย</li>\n\n\n\n<li>ระบบถ่ายทอดอิเล็กตรอน (Electron Transport System) เป็นขั้นตอนสุดท้ายและเป็นส่วนที่สร้าง ATP ได้มากที่สุด โดยใช้ออกซิเจนเป็นตัวรับอิเล็กตรอนตัวสุดท้าย</li>\n</ul>\n</li>\n\n\n\n<li>ระบบพลังงานฉุกเฉิน ระบบฟอสฟาเจน (Phosphagen System) นอกจากการหายใจระดับเซลล์แล้ว ร่างกายยังมีระบบพลังงานที่สามารถนำมาใช้ได้ทันทีในระยะเวลาสั้นๆ (ประมาณ 1-15 วินาที) สำหรับกิจกรรมที่ต้องใช้แรงระเบิดสูง เช่น การวิ่งเร็วสุดกำลัง หรือการยกน้ำหนักสูงสุด ระบบนี้จะใช้สารที่เรียกว่า ครีเอทีนฟอสเฟต (Creatine Phosphate) ซึ่งเป็นแหล่งพลังงาน ATP ที่สะสมอยู่ในกล้ามเนื้อ เมื่อ ATP ถูกใช้ไป ครีเอทีนฟอสเฟตจะบริจาคหมู่ฟอสเฟตให้ ADP (Adenosine Diphosphate) กลายเป็น ATP ได้อย่างรวดเร็ว อย่างไรก็ตาม ระบบนี้มีขีดจำกัดในการสะสม ทำให้หมดลงอย่างรวดเร็ว<br></li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\">4. การจัดการพลังงานในชีวิตประจำวัน</h2>\n\n\n\n<p>การเข้าใจว่าพลังงานในร่างกายมาจากไหน ทำให้เราสามารถดูแลตัวเองได้อย่างเหมาะสม เพื่อให้มีพลังงานเพียงพอต่อการใช้ชีวิตและกิจกรรมต่างๆ</p>\n\n\n\n<h3 class=\"wp-block-heading\">4.1 พลังงานที่จำเป็นต่อการลดน้ำหนัก แคลอรี่ที่เหมาะสมไม่ใช่แคลอรี่ที่ต่ำที่สุด</h3>\n\n\n\n<p>สำหรับผู้ที่กำลังลดน้ำหนัก การเข้าใจเรื่องพลังงานเป็นสิ่งสำคัญอย่างยิ่ง หลักการพื้นฐานคือ \"การสร้างภาวะขาดดุลพลังงาน (Calorie Deficit)\" นั่นคือ การบริโภคพลังงาน (แคลอรี่) ให้น้อยกว่าที่ร่างกายใช้ไปในแต่ละวัน เพื่อให้ร่างกายดึงพลังงานสำรอง (ไขมันสะสม) ออกมาใช้ อย่างไรก็ตาม การลดแคลอรี่มากเกินไปเป็นสิ่งที่ไม่ถูกต้องและอาจเป็นอันตราย</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อย่าลดแคลอรี่ต่ำเกินไป การลดแคลอรี่อย่างฮวบฮาบอาจทำให้ร่างกายเข้าสู่ภาวะ \"จำศีล\" (starvation mode) ซึ่งจะลดอัตราการเผาผลาญพลังงานพื้นฐานลง เพื่อประหยัดพลังงาน ส่งผลให้การลดน้ำหนักเป็นไปได้ยากขึ้นและอาจเกิดอาการโยโย่ตามมาได้</li>\n\n\n\n<li>รักษาสมดุลของมาโครนิวเทรียนท์ (Macronutrients) แม้จะต้องลดแคลอรี่ แต่การได้รับคาร์โบไฮเดรต ไขมัน และโปรตีนในสัดส่วนที่เหมาะสมยังคงเป็นสิ่งสำคัญ\n<ul class=\"wp-block-list\">\n<li>คาร์โบไฮเดรตเชิงซ้อน ยังคงจำเป็นสำหรับการให้พลังงานแก่สมองและกล้ามเนื้อ เลือกข้าวกล้อง ขนมปังโฮลวีท หรือผัก ผลไม้ที่มีใยอาหารสูง เพื่อรักษาระดับน้ำตาลในเลือดให้คงที่และลดความอยากอาหาร</li>\n\n\n\n<li>ไขมันดี ไม่ควรงดไขมันทั้งหมด เพราะไขมันดีมีความจำเป็นต่อการทำงานของฮอร์โมนและการดูดซึมวิตามิน ควรเลือกจากแหล่งธรรมชาติ เช่น อะโวคาโด ถั่ว เมล็ดพืช และปลา</li>\n\n\n\n<li>โปรตีนสูง การเพิ่มสัดส่วนโปรตีนในอาหารเป็นกลยุทธ์สำคัญในการลดน้ำหนัก เพราะโปรตีนช่วยให้อิ่มนานขึ้น ลดความอยากอาหาร และที่สำคัญที่สุดคือช่วยรักษามวลกล้ามเนื้อในขณะที่เราลดน้ำหนัก กล้ามเนื้อเป็นเนื้อเยื่อที่ใช้พลังงานสูง การมีกล้ามเนื้อมากจึงช่วยเพิ่มอัตราการเผาผลาญพลังงานพื้นฐาน (BMR) ของร่างกาย ทำให้การลดน้ำหนักเป็นไปอย่างมีประสิทธิภาพมากขึ้น</li>\n</ul>\n</li>\n\n\n\n<li>การประมาณการพลังงานที่ต้องการ คุณสามารถคำนวณอัตราการเผาผลาญพลังงานพื้นฐาน (BMR) และพลังงานที่ใช้ในกิจกรรมประจำวัน (TDEE - Total Daily Energy Expenditure) เพื่อหาค่าแคลอรี่ที่เหมาะสมสำหรับการลดน้ำหนักอย่างปลอดภัยและยั่งยืน โดยปกติแล้ว การลดประมาณ 500-750 แคลอรี่ต่อวันจาก TDEE จะช่วยให้น้ำหนักลดลงประมาณ 0.5-1 กิโลกรัมต่อสัปดาห์</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">4.2 เคล็ดลับเพิ่มเติมเพื่อการจัดการพลังงานและลดน้ำหนักอย่างมีประสิทธิภาพ</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>บริโภคคาร์โบไฮเดรตเชิงซ้อนอย่างเพียงพอ เลือกข้าวกล้อง ขนมปังโฮลวีท หรือธัญพืชไม่ขัดสี เพื่อให้ร่างกายได้รับกลูโคสอย่างต่อเนื่องและรักษาระดับพลังงานให้คงที่ตลอดวัน หลีกเลี่ยงน้ำตาลเชิงเดี่ยวหรืออาหารแปรรูปที่ทำให้ระดับน้ำตาลพุ่งสูงและตกฮวบอย่างรวดเร็ว ซึ่งนำไปสู่อาการอยากอาหารและสะสมไขมัน</li>\n\n\n\n<li>เลือกไขมันดี บริโภคไขมันจากแหล่งที่มีประโยชน์ เช่น อะโวคาโด น้ำมันมะกอก ถั่ว และปลา เพื่อให้ร่างกายได้รับกรดไขมันจำเป็นและมีแหล่งพลังงานสำรองที่ดี พร้อมทั้งช่วยให้อิ่มนานขึ้น</li>\n\n\n\n<li>รับโปรตีนให้เพียงพอ (ย้ำอีกครั้งถึงความสำคัญ) โปรตีนจำเป็นต่อการซ่อมแซมและสร้างกล้ามเนื้อ ซึ่งเป็นเนื้อเยื่อที่ใช้พลังงานสูง การมีมวลกล้ามเนื้อที่แข็งแรงช่วยเพิ่มอัตราการเผาผลาญพลังงานพื้นฐานของร่างกาย ทำให้ร่างกายดึงไขมันมาใช้เป็นพลังงานได้ดีขึ้น</li>\n\n\n\n<li>ออกกำลังกายสม่ำเสมอ การออกกำลังกายช่วยกระตุ้นการทำงานของไมโตคอนเดรียในเซลล์ ทำให้ร่างกายมีประสิทธิภาพในการผลิต ATP มากขึ้น นอกจากนี้ยังช่วยให้ระบบการเผาผลาญพลังงานทำงานได้อย่างสมดุล ไม่ว่าจะเป็นการใช้คาร์โบไฮเดรตหรือไขมัน และที่สำคัญคือ ช่วยเผาผลาญแคลอรี่ส่วนเกิน\n<ul class=\"wp-block-list\">\n<li>ออกกำลังกายแบบคาร์ดิโอ (Aerobic) ช่วยเพิ่มความทนทานของระบบหายใจและไหลเวียนเลือด ทำให้การลำเลียงออกซิเจนไปสร้าง ATP มีประสิทธิภาพ และยังช่วยเผาผลาญไขมันได้ดี</li>\n\n\n\n<li>เวทเทรนนิ่ง (Strength Training) เป็นสิ่งสำคัญอย่างยิ่งสำหรับคนลดน้ำหนัก เพราะช่วยเพิ่มมวลกล้ามเนื้อ ซึ่งจะช่วยเพิ่มอัตราการเผาผลาญพลังงานขณะพัก ทำให้ร่างกายเผาผลาญไขมันได้แม้ไม่ได้ทำกิจกรรม</li>\n</ul>\n</li>\n\n\n\n<li>นอนหลับพักผ่อนให้เพียงพอ การนอนหลับที่มีคุณภาพช่วยให้ร่างกายได้ซ่อมแซมส่วนที่สึกหรอและเติมเต็มพลังงานสำรอง การอดนอนส่งผลให้ระดับฮอร์โมนที่ควบคุมความอยากอาหารและพลังงานผิดปกติ (เช่น ฮอร์โมนเกรลินที่เพิ่มความอยากอาหาร และเลปตินที่ลดความรู้สึกอิ่ม) ทำให้รู้สึกอ่อนเพลียและอยากอาหารเพิ่มขึ้น</li>\n\n\n\n<li>จัดการความเครียด ความเครียดเรื้อรังส่งผลให้ร่างกายหลั่งฮอร์โมนคอร์ติซอล ซึ่งอาจรบกวนกระบวนการเผาผลาญพลังงาน ทำให้ร่างกายรู้สึกเหนื่อยล้าได้ง่าย และยังส่งผลต่อการสะสมไขมันบริเวณหน้าท้องอีกด้วย</li>\n\n\n\n<li>ดื่มน้ำให้เพียงพอ น้ำเป็นส่วนประกอบสำคัญของเซลล์และมีบทบาทในกระบวนการเมตาบอลิซึมเกือบทั้งหมด การขาดน้ำเพียงเล็กน้อยก็สามารถส่งผลกระทบต่อระดับพลังงานและความกระปรี้กระเปร่าของร่างกายได้ และยังช่วยให้รู้สึกอิ่มได้ชั่วคราว</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\">5. เมื่อพลังงานไม่สมดุล</h2>\n\n\n\n<p>การที่ร่างกายได้รับพลังงานไม่เพียงพอหรือไม่สมดุล อาจส่งผลให้เกิดอาการต่างๆ เช่น</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อ่อนเพลียเรื้อรัง รู้สึกเหนื่อยล้าตลอดเวลา แม้จะพักผ่อนแล้ว</li>\n\n\n\n<li>ขาดสมาธิและความจำลดลง สมองไม่ได้รับกลูโคสเพียงพอในการทำงาน</li>\n\n\n\n<li>หงุดหงิดง่าย ระดับน้ำตาลในเลือดที่ไม่คงที่ส่งผลต่ออารมณ์</li>\n\n\n\n<li>ภูมิต้านทานต่ำ ร่างกายขาดพลังงานในการผลิตเซลล์ภูมิต้านทาน</li>\n\n\n\n<li>น้ำหนักตัวเปลี่ยนแปลงผิดปกติ อาจเกิดจากการเผาผลาญพลังงานที่ผิดเพี้ยนไป</li>\n\n\n\n<li>กล้ามเนื้อลีบลง โดยเฉพาะในผู้ที่ลดน้ำหนักผิดวิธีและไม่ได้รับโปรตีนเพียงพอ</li>\n</ul>\n\n\n\n<p>หากคุณพบว่าตนเองมีอาการเหล่านี้อย่างต่อเนื่อง ควรปรึกษาแพทย์หรือผู้เชี่ยวชาญด้านโภชนาการ เพื่อหาสาเหตุและแนวทางการแก้ไขที่เหมาะสม โดยเฉพาะอย่างยิ่งในเส้นทางการลดน้ำหนัก การปรึกษาผู้เชี่ยวชาญจะช่วยให้คุณลดน้ำหนักได้อย่างปลอดภัยและมีประสิทธิภาพ</p>\n\n\n\n<p>ร่างกายของเราเป็นระบบที่น่าอัศจรรย์ในการสร้างและจัดการพลังงาน การเข้าใจว่าพลังงานมาจากไหน และกระบวนการใดบ้างที่เกี่ยวข้อง จะช่วยให้เราสามารถดูแลร่างกายได้อย่างถูกวิธี สำหรับผู้ที่กำลังลดน้ำหนัก การเข้าใจความสัมพันธ์ระหว่างพลังงานที่ได้รับและพลังงานที่ใช้ไปเป็นกุญแจสำคัญ การเลือกรับประทานอาหารที่ครบถ้วนและสมดุล โดยเฉพาะอย่างยิ่งการเน้นโปรตีนและคาร์โบไฮเดรตเชิงซ้อน พร้อมทั้งออกกำลังกายอย่างสม่ำเสมอ พักผ่อนให้เพียงพอ และจัดการความเครียด ล้วนเป็นปัจจัยสำคัญที่ช่วยให้เรามีพลังงานเต็มเปี่ยม พร้อมรับมือกับทุกกิจกรรมในชีวิตประจำวัน และสร้างสรรค์ชีวิตที่มีคุณภาพได้อย่างยั่งยืน ทั้งยังช่วยให้การลดน้ำหนักเป็นไปได้อย่างมีประสิทธิภาพและไม่เสียสุขภาพ</p>\n','ปลดล็อกพลังงานชีวิต ร่างกายของเราได้รับพลังงานจากที่ไหนบ้าง? (สำหรับคนลดน้ำหนัก)','','inherit','closed','closed','','30-revision-v1','','','2025-06-13 04:12:28','2025-06-13 04:12:28','',30,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=474',0,'revision','',0),(476,3,'2025-06-13 04:19:23','2025-06-13 04:19:23','\n<p>ความงามไม่ได้จำกัดอยู่แค่ \"ความผอม\" อีกต่อไป การมีหุ่นสวยไม่ได้หมายถึงการมีน้ำหนักน้อยที่สุด แต่คือการมีสัดส่วนที่สมดุล แข็งแรง และที่สำคัญที่สุดคือ เหมาะสมกับรูปร่างเฉพาะของคุณ การลดน้ำหนักแบบเหมารวมอาจทำให้คุณผิดหวัง หรือได้ผลลัพธ์ที่ไม่ตรงใจ วันนี้เราจะมาเจาะลึกถึงวิธีการทำหุ่นสวยและลดน้ำหนักให้เหมาะกับรูปร่างแต่ละแบบ พร้อมเคล็ดลับทางจิตวิทยาและโภชนาการที่ถูกต้อง</p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ทำหุ่นสวย.png\" alt=\"\" class=\"wp-image-109\"/></figure>\n\n\n\n<h2 class=\"wp-block-heading\">1. รู้จักและเข้าใจรูปร่างของตัวเอง</h2>\n\n\n\n<p>ก่อนจะเริ่มต้นแผนการลดน้ำหนัก การรู้จักและเข้าใจรูปร่างของตัวเองเป็นสิ่งสำคัญที่สุด เพราะแต่ละคนมีโครงสร้างกระดูก การกระจายตัวของไขมัน และการสะสมกล้ามเนื้อที่แตกต่างกัน การพยายามเปลี่ยนแปลงรูปร่างให้เหมือนคนอื่นอาจนำไปสู่ความผิดหวังและท้อแท้ได้ มาดูกันว่ารูปร่างพื้นฐานของผู้หญิงมีแบบใดบ้าง และคุณจัดอยู่ในประเภทไหน</p>\n\n\n\n<h3 class=\"wp-block-heading\">1.1 หุ่นทรงแอปเปิ้ล </h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลักษณะเด่น ช่วงบนใหญ่กว่าช่วงล่าง มีไขมันสะสมบริเวณหน้าท้อง เอวไม่คอดชัดเจน แขนขาเล็กเรียว</li>\n\n\n\n<li>เป้าหมายการลดน้ำหนัก เน้นการลดไขมันหน้าท้อง และสร้างความสมดุลให้ช่วงล่างดูมีมิติมากขึ้น</li>\n\n\n\n<li>ความท้าทาย การลดไขมันหน้าท้องเป็นเรื่องยากกว่าไขมันส่วนอื่น และมีความเสี่ยงต่อโรคเมตาบอลิกสูงกว่ารูปร่างอื่น</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">1.2 หุ่นทรงลูกแพร์</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลักษณะเด่น ช่วงล่างใหญ่กว่าช่วงบน มีสะโพก ก้น และต้นขาใหญ่ เอวเล็กคอด แขนไหล่เล็ก</li>\n\n\n\n<li>เป้าหมายการลดน้ำหนัก เน้นการลดไขมันสะสมบริเวณสะโพกและต้นขา พร้อมเสริมสร้างกล้ามเนื้อช่วงบนเพื่อสร้างความสมดุล</li>\n\n\n\n<li>ความท้าทาย ไขมันบริเวณสะโพกและต้นขาค่อนข้างดื้อต่อการลด และอาจต้องใช้ความอดทนสูง</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">1.3 หุ่นทรงนาฬิกาทราย</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลักษณะเด่น สัดส่วนไหล่และสะโพกสมดุลกัน มีเอวคอดชัดเจน ดูมีส่วนเว้าส่วนโค้ง</li>\n\n\n\n<li>เป้าหมายการลดน้ำหนัก รักษาสัดส่วนที่สมดุลนี้ไว้ เน้นการกระชับสัดส่วนและรักษามวลกล้ามเนื้อ</li>\n\n\n\n<li>ความท้าทาย หากน้ำหนักเพิ่มขึ้น มักจะเพิ่มขึ้นทั่วร่างกาย ทำให้สูญเสียส่วนเว้าส่วนโค้งได้ง่าย</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">1.4 หุ่นทรงตรง / ทรงกระบอก</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ลักษณะเด่น สัดส่วนไหล่ เอว และสะโพกใกล้เคียงกัน ไม่ค่อยมีส่วนเว้าส่วนโค้งมากนัก</li>\n\n\n\n<li>เป้าหมายการลดน้ำหนัก สร้างส่วนเว้าส่วนโค้งให้ดูมีมิติมากขึ้น เน้นการสร้างกล้ามเนื้อไหล่และสะโพก พร้อมลดไขมันบริเวณเอวเล็กน้อย</li>\n\n\n\n<li>ความท้าทาย อาจต้องใช้การสร้างกล้ามเนื้ออย่างสม่ำเสมอเพื่อสร้างสัดส่วนที่ต้องการ</li>\n</ul>\n\n\n\n<p>การรู้ว่าคุณมีรูปร่างแบบไหนไม่ได้หมายความว่าคุณจะต้องยึดติดกับมัน แต่เป็นการช่วยให้คุณวางแผนการลดน้ำหนักและสร้างหุ่นที่เหมาะสมกับโครงสร้างพื้นฐานของคุณได้ดีขึ้น</p>\n\n\n\n<h2 class=\"wp-block-heading\">2. หลักโภชนาการสำหรับหุ่นสวย กินอย่างไรให้ลงตัวกับรูปร่าง</h2>\n\n\n\n<p>ไม่ว่าคุณจะมีรูปร่างแบบใด หลักโภชนาการพื้นฐานยังคงเป็นหัวใจสำคัญของการลดน้ำหนักและสร้างหุ่นสวย นั่นคือ การสร้างภาวะขาดดุลพลังงาน (Calorie Deficit) คือ กินให้น้อยกว่าที่ร่างกายใช้ไป แต่ต้องกินให้เพียงพอต่อการดำรงชีวิตและรักษามวลกล้ามเนื้อ</p>\n\n\n\n<h3 class=\"wp-block-heading\">2.1 เน้นโปรตีนเป็นหลัก โปรตีนคือพระเอกในการสร้างหุ่นสวย เพราะช่วยในการ</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>รักษามวลกล้ามเนื้อ เมื่อลดน้ำหนัก สิ่งที่เราอยากลดคือไขมัน ไม่ใช่กล้ามเนื้อ การกินโปรตีนเพียงพอช่วยป้องกันการสลายกล้ามเนื้อมาใช้เป็นพลังงาน</li>\n\n\n\n<li>อิ่มนาน โปรตีนใช้เวลาย่อยนานกว่าคาร์โบไฮเดรตและไขมัน ทำให้คุณรู้สึกอิ่มนาน ลดความอยากอาหารและลดการกินจุบจิบ</li>\n\n\n\n<li>เพิ่มการเผาผลาญ ร่างกายใช้พลังงานในการย่อยโปรตีนมากกว่าสารอาหารอื่น (Thermic Effect of Food - TEF)</li>\n</ul>\n\n\n\n<p>แหล่งโปรตีนที่ดี เนื้อสัตว์ไม่ติดมัน, ปลา, ไข่, ผลิตภัณฑ์นมไขมันต่ำ, เต้าหู้, ถั่ว, ถั่วเลนทิล</p>\n\n\n\n<h3 class=\"wp-block-heading\">2.2 เลือกคาร์โบไฮเดรตเชิงซ้อน</h3>\n\n\n\n<p>คาร์โบไฮเดรตคือแหล่งพลังงานหลักของร่างกาย การงดคาร์โบไฮเดรตโดยสิ้นเชิงอาจทำให้ร่างกายอ่อนเพลีย ขาดสมาธิ และไม่มีแรงออกกำลังกาย</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ให้พลังงานคงที่ คาร์โบไฮเดรตเชิงซ้อน เช่น ข้าวกล้อง ขนมปังโฮลวีท ธัญพืชไม่ขัดสี จะถูกย่อยและดูดซึมอย่างช้าๆ ทำให้ระดับน้ำตาลในเลือดคงที่ ให้พลังงานต่อเนื่องและอิ่มนานกว่าคาร์โบไฮเดรตเชิงเดี่ยว (น้ำตาล, ขนมหวาน)</li>\n\n\n\n<li>ใยอาหารสูง ช่วยในการขับถ่าย ลดการดูดซึมไขมัน และช่วยให้อิ่ม</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.3 บริโภคไขมันดีอย่างพอประมาณ</h3>\n\n\n\n<p>ไขมันดีมีความจำเป็นต่อการทำงานของร่างกาย การดูดซึมวิตามินที่ละลายในไขมัน และการผลิตฮอร์โมน</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>แหล่งไขมันดี อะโวคาโด, น้ำมันมะกอก, ถั่วเปลือกแข็ง, เมล็ดพืช, ปลาแซลมอน (มีโอเมก้า 3)</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">2.4 ดื่มน้ำเปล่าให้เพียงพอ</h3>\n\n\n\n<p>น้ำเป็นส่วนสำคัญของกระบวนการเมตาบอลิซึม ช่วยให้ระบบเผาผลาญทำงานได้ดีขึ้น ช่วยให้อิ่มเร็วขึ้น และลดความอยากอาหารปลอมๆ</p>\n\n\n\n<h3 class=\"wp-block-heading\">2.5 วิตามินและแร่ธาตุจากผักและผลไม้</h3>\n\n\n\n<p>ผักและผลไม้เป็นแหล่งใยอาหาร วิตามิน และแร่ธาตุที่จำเป็นต่อการทำงานของร่างกายและสุขภาพโดยรวม ควรบริโภคให้หลากหลาย</p>\n\n\n\n<h2 class=\"wp-block-heading\">3. การออกกำลังกายเพื่อปั้นหุ่น ไม่ต้องหักโหม </h2>\n\n\n\n<p>แต่ต้องถูกจุดแม้ว่าหัวข้อจะเน้นการลดน้ำหนักแบบไม่ออกกำลังกาย แต่การออกกำลังกายเบาๆ หรือการเพิ่มกิจกรรมทางกายในชีวิตประจำวัน (Non-Exercise Activity Thermogenesis - NEAT) และการออกกำลังกายแบบเวทเทรนนิ่งเพื่อสร้างกล้ามเนื้อ ถือเป็นหัวใจสำคัญในการ \"ปั้นหุ่น\" และสร้างความแข็งแรงอย่างยั่งยืน การออกกำลังกายที่เหมาะสมกับรูปร่างจะช่วยเน้นการสร้างกล้ามเนื้อในจุดที่ต้องการและลดไขมันส่วนเกิน</p>\n\n\n\n<h3 class=\"wp-block-heading\">3.1 การออกกำลังกายตามรูปร่าง</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>หุ่นทรงแอปเปิ้ล<br>เน้น คาร์ดิโอที่ช่วยเผาผลาญไขมันโดยรวม เช่น เดินเร็ว วิ่ง ว่ายน้ำ ปั่นจักรยาน (เน้นความต่อเนื่อง) และเวทเทรนนิ่งที่เน้นกล้ามเนื้อหน้าท้องและแกนกลางลำตัวเพื่อความแข็งแรง (เช่น แพลงก์, ไซด์แพลงก์)\n<ul class=\"wp-block-list\">\n<li>เป้าหมาย ลดไขมันสะสมบริเวณกลางลำตัว</li>\n</ul>\n</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-fe028363 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักให้เหมาะกับรูปร่าง-.png ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักให้เหมาะกับรูปร่าง-.png 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักให้เหมาะกับรูปร่าง-.png 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนักให้เหมาะกับรูปร่าง-.png\" alt=\"\" class=\"uag-image-107\" width=\"602\" height=\"376\" title=\"ลดน้ำหนักให้เหมาะกับรูปร่าง\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>หุ่นทรงลูกแพร์<br>\n<ul class=\"wp-block-list\">\n<li>เน้น เวทเทรนนิ่งช่วงบน เช่น ท่าเล่นไหล่ หลัง แขน เพื่อสร้างความสมดุลกับช่วงล่าง และคาร์ดิโอที่เน้นการใช้กล้ามเนื้อขาและสะโพก แต่ไม่เน้นสร้างมวลมากเกินไป เช่น เดินเร็วบนลู่วิ่งชันๆ, ปั่นจักรยานแบบเบาๆ</li>\n\n\n\n<li>เป้าหมาย ลดไขมันสะโพก/ต้นขา และสร้างความสมดุลช่วงบน</li>\n</ul>\n</li>\n\n\n\n<li>หุ่นทรงนาฬิกาทราย<br>\n<ul class=\"wp-block-list\">\n<li>เน้น การออกกำลังกายที่รักษาความสมดุลของร่างกายทั้งหมด ทั้งคาร์ดิโอและเวทเทรนนิ่งแบบ Full Body เพื่อกระชับสัดส่วน รักษารูปร่างเดิม และเพิ่มความแข็งแรงโดยรวม</li>\n\n\n\n<li>เป้าหมาย รักษาและกระชับสัดส่วนที่สวยงามอยู่แล้ว</li>\n</ul>\n</li>\n\n\n\n<li>หุ่นทรงตรง / ทรงกระบอก<br>\n<ul class=\"wp-block-list\">\n<li>เน้น เวทเทรนนิ่งที่ช่วยสร้างความโค้งเว้า เช่น ท่าเล่นไหล่ให้กว้างขึ้น ท่าเล่นสะโพก/ก้นให้ผายขึ้นและการออกกำลังกายที่เน้นแกนกลางลำตัวเพื่อสร้างความคมชัดของเอว</li>\n\n\n\n<li>เป้าหมาย สร้างส่วนเว้าส่วนโค้งให้รูปร่างดูมีมิติมากขึ้น</li>\n</ul>\n</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">3.2 เพิ่มกิจกรรมทางกายในชีวิตประจำวัน (NEAT) ไม่ต้องเข้ายิมก็เบิร์นแคลอรี่ได้!</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เดินให้มากขึ้น เดินขึ้นบันไดแทนลิฟต์ จอดรถไกลขึ้น เดินไปซื้อของใกล้บ้าน</li>\n\n\n\n<li>ทำงานบ้าน กวาดบ้าน ถูบ้าน จัดสวน เป็นการออกกำลังกายที่ใช้พลังงาน</li>\n\n\n\n<li>ยืดเหยียดร่างกาย ทำงานหน้าคอมนานๆ ควรลุกขึ้นมายืดเส้นยืดสาย</li>\n\n\n\n<li>เต้นรำ เปิดเพลงโปรดแล้วเต้นให้สนุก เป็นการออกกำลังกายแบบคาร์ดิโอที่ดี</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\">4. พลังของจิตวิทยา ปรับมายด์เซ็ต สู่ความสำเร็จที่ยั่งยืน</h2>\n\n\n\n<p>การลดน้ำหนักไม่ใช่แค่เรื่องอาหารและการออกกำลังกาย แต่เป็นเรื่องของจิตใจและพฤติกรรม หากจิตใจไม่พร้อม การลดน้ำหนักก็จะไม่ยั่งยืน</p>\n\n\n\n<h3 class=\"wp-block-heading\">4.1 กินอย่างมีสติ (Mindful Eating)</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ฟังร่างกาย กินเมื่อหิว หยุดเมื่ออิ่ม ไม่ใช่กินตามอารมณ์หรือสิ่งกระตุ้น</li>\n\n\n\n<li>ชะลอการกิน เคี้ยวให้ละเอียด ลิ้มรสชาติอาหารแต่ละคำ เพื่อให้ร่างกายมีเวลาส่งสัญญาณอิ่มไปถึงสมอง</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">4.2 กำหนดเป้าหมายที่สมจริงและฉลองความสำเร็จเล็กๆ</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เป้าหมายเชิงพฤติกรรม แทนที่จะโฟกัสแค่ตัวเลขบนตาชั่ง ให้ตั้งเป้าหมายที่ทำได้จริง เช่น \"จะกินผักทุกมื้อ\" \"จะดื่มน้ำเปล่า 2 ลิตร\"</li>\n\n\n\n<li>ให้รางวัลตัวเอง เมื่อทำเป้าหมายเล็กๆ ได้สำเร็จ ให้รางวัลที่ไม่ใช่อาหาร เช่น ซื้อเสื้อผ้าใหม่ นวดผ่อนคลาย ดูหนัง</li>\n</ul>\n\n\n\n<h3 class=\"wp-block-heading\">4.3 จัดการความเครียด</h3>\n\n\n\n<p>ความเครียดทำให้ร่างกายหลั่งฮอร์โมนคอร์ติซอล ซึ่งส่งผลต่อการสะสมไขมัน โดยเฉพาะบริเวณหน้าท้อง และทำให้เกิดความอยากอาหาร การจัดการความเครียดด้วยการพักผ่อน ทำกิจกรรมที่ชอบ หรือฝึกการหายใจ เป็นสิ่งสำคัญ</p>\n\n\n\n<h3 class=\"wp-block-heading\">4.4 นอนหลับให้เพียงพอ</h3>\n\n\n\n<p>การนอนหลับที่มีคุณภาพ (7-9 ชั่วโมงต่อคืน) ช่วยปรับสมดุลฮอร์โมนที่ควบคุมความอยากอาหารและพลังงาน (Leptin และ Ghrelin) ทำให้ร่างกายมีพลังงานเพียงพอและลดความอยากอาหารที่ไม่จำเป็น</p>\n\n\n\n<h3 class=\"wp-block-heading\">4.5 สร้างสภาพแวดล้อมที่เอื้อต่อการลดน้ำหนัก</h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>กำจัดสิ่งยั่วยวน เคลียร์ตู้เย็นและตู้กับข้าวจากอาหารขยะ</li>\n\n\n\n<li>เติมเต็มด้วยอาหารสุขภาพ เตรียมผัก ผลไม้ โปรตีนพร้อมกินไว้เสมอ</li>\n\n\n\n<li>ใช้จานขนาดเล็ก ช่วยควบคุมปริมาณอาหารโดยไม่รู้สึกว่าอด</li>\n</ul>\n\n\n\n<p>การทำหุ่นสวยและลดน้ำหนักให้เหมาะกับรูปร่างของคุณเป็นเรื่องที่ทำได้จริง หากคุณเข้าใจหลักการที่ถูกต้องและนำมาปรับใช้กับตนเอง การรู้จักรูปร่างของตัวเอง การเลือกรับประทานอาหารที่เหมาะสม การออกกำลังกายที่ถูกจุด (แม้จะไม่ต้องหักโหม) และที่สำคัญที่สุดคือการใช้หลักจิตวิทยาเข้ามาช่วยปรับเปลี่ยนพฤติกรรมและความคิด จะช่วยให้คุณสามารถลดน้ำหนักได้อย่างยั่งยืน สร้างหุ่นในฝันที่สมดุล แข็งแรง และเต็มไปด้วยความมั่นใจจากภายในสู่ภายนอก ขอให้คุณมีความสุขกับการเดินทางสู่เวอร์ชั่นที่ดีที่สุดของตัวเอง</p>\n','ทำหุ่นสวยยังไง? ลดน้ำหนักให้เหมาะกับรูปร่าง สร้างความมั่นใจจากภายในสู่ภายนอก','','inherit','closed','closed','','104-revision-v1','','','2025-06-13 04:19:23','2025-06-13 04:19:23','',104,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=476',0,'revision','',0),(481,3,'2025-06-13 06:51:30','2025-06-13 06:51:30','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\">\n				<svg aria-hidden=\"true\" viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M190.5 66.9l22.2-22.2c9.4-9.4 24.6-9.4 33.9 0L441 239c9.4 9.4 9.4 24.6 0 33.9L246.6 467.3c-9.4 9.4-24.6 9.4-33.9 0l-22.2-22.2c-9.5-9.5-9.3-25 .4-34.3L311.4 296H24c-13.3 0-24-10.7-24-24v-32c0-13.3 10.7-24 24-24h287.4L190.9 101.2c-9.8-9.3-10-24.8-.4-34.3z\"></path></svg>			\n									ดูบทความทั้งหมด\n					</a>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a 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href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.jpg\" alt=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-13 06:51:30','2025-06-13 06:51:30','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=481',0,'revision','',0),(482,3,'2025-06-13 06:51:31','2025-06-13 06:51:31','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\">\n				<svg aria-hidden=\"true\" viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M190.5 66.9l22.2-22.2c9.4-9.4 24.6-9.4 33.9 0L441 239c9.4 9.4 9.4 24.6 0 33.9L246.6 467.3c-9.4 9.4-24.6 9.4-33.9 0l-22.2-22.2c-9.5-9.5-9.3-25 .4-34.3L311.4 296H24c-13.3 0-24-10.7-24-24v-32c0-13.3 10.7-24 24-24h287.4L190.9 101.2c-9.8-9.3-10-24.8-.4-34.3z\"></path></svg>			\n									ดูบทความทั้งหมด\n					</a>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ.png\" alt=\"อดอาหารลดน้ำหนักได้จริงหรอ\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/การลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.jpg\" alt=\"การลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.jpg\" alt=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.jpg\" alt=\"วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ ช่วยลดพุง ลดโรค\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.jpg\" alt=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.jpg\" alt=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน สำหรับผู้หญิง\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-13 06:51:31','2025-06-13 06:51:31','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=482',0,'revision','',0),(483,3,'2025-06-13 06:51:31','2025-06-13 06:51:31','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\">\n				<svg aria-hidden=\"true\" viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M190.5 66.9l22.2-22.2c9.4-9.4 24.6-9.4 33.9 0L441 239c9.4 9.4 9.4 24.6 0 33.9L246.6 467.3c-9.4 9.4-24.6 9.4-33.9 0l-22.2-22.2c-9.5-9.5-9.3-25 .4-34.3L311.4 296H24c-13.3 0-24-10.7-24-24v-32c0-13.3 10.7-24 24-24h287.4L190.9 101.2c-9.8-9.3-10-24.8-.4-34.3z\"></path></svg>			\n									ดูบทความทั้งหมด\n					</a>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ_-ทำความเข้าใจ-_Intermittent-Fasting_-และข้อควรระวัง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 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href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-13 06:51:31','2025-06-13 06:51:31','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=483',0,'revision','',0);
INSERT INTO `urA8ce_posts` VALUES (484,3,'2025-06-13 06:54:16','2025-06-13 06:54:16','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\">\n				<svg aria-hidden=\"true\" viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M190.5 66.9l22.2-22.2c9.4-9.4 24.6-9.4 33.9 0L441 239c9.4 9.4 9.4 24.6 0 33.9L246.6 467.3c-9.4 9.4-24.6 9.4-33.9 0l-22.2-22.2c-9.5-9.5-9.3-25 .4-34.3L311.4 296H24c-13.3 0-24-10.7-24-24v-32c0-13.3 10.7-24 24-24h287.4L190.9 101.2c-9.8-9.3-10-24.8-.4-34.3z\"></path></svg>			\n									ดูบทความทั้งหมด\n					</a>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ_-ทำความเข้าใจ-_Intermittent-Fasting_-และข้อควรระวัง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.png\" alt=\"\" />\n        <header><p><a 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title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-13 06:54:16','2025-06-13 06:54:16','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=484',0,'revision','',0),(485,3,'2025-06-13 06:54:17','2025-06-13 06:54:17','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\">\n				<svg aria-hidden=\"true\" viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M190.5 66.9l22.2-22.2c9.4-9.4 24.6-9.4 33.9 0L441 239c9.4 9.4 9.4 24.6 0 33.9L246.6 467.3c-9.4 9.4-24.6 9.4-33.9 0l-22.2-22.2c-9.5-9.5-9.3-25 .4-34.3L311.4 296H24c-13.3 0-24-10.7-24-24v-32c0-13.3 10.7-24 24-24h287.4L190.9 101.2c-9.8-9.3-10-24.8-.4-34.3z\"></path></svg>			\n									ดูบทความทั้งหมด\n					</a>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ_-ทำความเข้าใจ-_Intermittent-Fasting_-และข้อควรระวัง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-13 06:54:17','2025-06-13 06:54:17','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=485',0,'revision','',0),(486,3,'2025-06-13 06:54:17','2025-06-13 06:54:17','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\">\n				<svg aria-hidden=\"true\" viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M190.5 66.9l22.2-22.2c9.4-9.4 24.6-9.4 33.9 0L441 239c9.4 9.4 9.4 24.6 0 33.9L246.6 467.3c-9.4 9.4-24.6 9.4-33.9 0l-22.2-22.2c-9.5-9.5-9.3-25 .4-34.3L311.4 296H24c-13.3 0-24-10.7-24-24v-32c0-13.3 10.7-24 24-24h287.4L190.9 101.2c-9.8-9.3-10-24.8-.4-34.3z\"></path></svg>			\n									ดูบทความทั้งหมด\n					</a>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ_-ทำความเข้าใจ-_Intermittent-Fasting_-และข้อควรระวัง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-13 06:54:17','2025-06-13 06:54:17','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=486',0,'revision','',0),(488,3,'2025-06-13 07:04:09','2025-06-13 07:04:09','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\">\n				<svg aria-hidden=\"true\" viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M190.5 66.9l22.2-22.2c9.4-9.4 24.6-9.4 33.9 0L441 239c9.4 9.4 9.4 24.6 0 33.9L246.6 467.3c-9.4 9.4-24.6 9.4-33.9 0l-22.2-22.2c-9.5-9.5-9.3-25 .4-34.3L311.4 296H24c-13.3 0-24-10.7-24-24v-32c0-13.3 10.7-24 24-24h287.4L190.9 101.2c-9.8-9.3-10-24.8-.4-34.3z\"></path></svg>			\n									ดูบทความทั้งหมด\n					</a>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ_-ทำความเข้าใจ-_Intermittent-Fasting_-และข้อควรระวัง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-13 07:04:09','2025-06-13 07:04:09','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=488',0,'revision','',0),(489,3,'2025-06-13 07:04:10','2025-06-13 07:04:10','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\">\n				<svg aria-hidden=\"true\" viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M190.5 66.9l22.2-22.2c9.4-9.4 24.6-9.4 33.9 0L441 239c9.4 9.4 9.4 24.6 0 33.9L246.6 467.3c-9.4 9.4-24.6 9.4-33.9 0l-22.2-22.2c-9.5-9.5-9.3-25 .4-34.3L311.4 296H24c-13.3 0-24-10.7-24-24v-32c0-13.3 10.7-24 24-24h287.4L190.9 101.2c-9.8-9.3-10-24.8-.4-34.3z\"></path></svg>			\n									ดูบทความทั้งหมด\n					</a>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ_-ทำความเข้าใจ-_Intermittent-Fasting_-และข้อควรระวัง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.png\" alt=\"\" />\n        <header><p><a 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title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-13 07:04:10','2025-06-13 07:04:10','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=489',0,'revision','',0),(490,3,'2025-06-13 07:04:10','2025-06-13 07:04:10','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\">\n				<svg aria-hidden=\"true\" viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M190.5 66.9l22.2-22.2c9.4-9.4 24.6-9.4 33.9 0L441 239c9.4 9.4 9.4 24.6 0 33.9L246.6 467.3c-9.4 9.4-24.6 9.4-33.9 0l-22.2-22.2c-9.5-9.5-9.3-25 .4-34.3L311.4 296H24c-13.3 0-24-10.7-24-24v-32c0-13.3 10.7-24 24-24h287.4L190.9 101.2c-9.8-9.3-10-24.8-.4-34.3z\"></path></svg>			\n									ดูบทความทั้งหมด\n					</a>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ_-ทำความเข้าใจ-_Intermittent-Fasting_-และข้อควรระวัง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" 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title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-13 07:04:10','2025-06-13 07:04:10','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=490',0,'revision','',0),(491,3,'2025-06-13 07:07:04','2025-06-13 07:07:04','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\">\n				<svg aria-hidden=\"true\" viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M190.5 66.9l22.2-22.2c9.4-9.4 24.6-9.4 33.9 0L441 239c9.4 9.4 9.4 24.6 0 33.9L246.6 467.3c-9.4 9.4-24.6 9.4-33.9 0l-22.2-22.2c-9.5-9.5-9.3-25 .4-34.3L311.4 296H24c-13.3 0-24-10.7-24-24v-32c0-13.3 10.7-24 24-24h287.4L190.9 101.2c-9.8-9.3-10-24.8-.4-34.3z\"></path></svg>			\n									ดูบทความทั้งหมด\n					</a>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ_-ทำความเข้าใจ-_Intermittent-Fasting_-และข้อควรระวัง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" 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title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-13 07:07:04','2025-06-13 07:07:04','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=491',0,'revision','',0),(492,3,'2025-06-13 07:07:05','2025-06-13 07:07:05','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\">\n				<svg aria-hidden=\"true\" viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M190.5 66.9l22.2-22.2c9.4-9.4 24.6-9.4 33.9 0L441 239c9.4 9.4 9.4 24.6 0 33.9L246.6 467.3c-9.4 9.4-24.6 9.4-33.9 0l-22.2-22.2c-9.5-9.5-9.3-25 .4-34.3L311.4 296H24c-13.3 0-24-10.7-24-24v-32c0-13.3 10.7-24 24-24h287.4L190.9 101.2c-9.8-9.3-10-24.8-.4-34.3z\"></path></svg>			\n									ดูบทความทั้งหมด\n					</a>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ_-ทำความเข้าใจ-_Intermittent-Fasting_-และข้อควรระวัง.png\" alt=\"\" />\n        <header><p><a 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title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-13 07:07:05','2025-06-13 07:07:05','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=492',0,'revision','',0),(493,3,'2025-06-13 07:07:05','2025-06-13 07:07:05','Lose weight \n				<noscript>\n					without				</noscript>\n					 exercising\n			\n					<h1>ลดน้ำหนักแบบไม่ออกกำลังกาย</h1>				\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/จานช้อนส้อม-1.svg\" alt=\"จานช้อนส้อม\">\n                <p>ใช้จานเล็กที่มีขอบกว้าง</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เคี้ยวอาหาร-1.svg\" alt=\"เคี้ยวอาหาร\">\n                <p>เคี้ยวให้ละเอียด</p>            \n            <p>ช่วยให้รู้สึกอิ่มด้วยปริมาณอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เก็บอาหาร-1.svg\" alt=\"เก็บอาหาร\">\n                <p>เก็บอาหาร</p>            \n            <p>ที่เพิ่มน้ำหนักให้พ้นสายตา</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ผัก.svg\" alt=\"\">\n                <p>ทานอาหารกากใยสูง</p>            \n            <p>ช่วยให้อิ่มเร็วขึ้น</p>        \n															<img width=\"1200\" height=\"1500\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght.png 1200w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-240x300.png 240w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-819x1024.png 819w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/losswieght-768x960.png 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" />															\n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/น้ำเปล่า.svg\" alt=\"\">\n                <p>ดื่มน้ำเยอะ ๆ</p>            \n            <p>จะช่วยให้กินน้อยลง</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/นอนหลับ.svg\" alt=\"\">\n                <p>พักผ่อนให้เพียงพอ</p>            \n            <p>เพราะส่งผลต่อความอยากอาหาร</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/โปรตีน.svg\" alt=\"\">\n                <p>เพิ่มโปรตีน</p>            \n            <p>ช่วยให้รู้สึกอิ่มนานขึ้น</p>        \n                            <img src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Cheat-Day-1.svg\" alt=\"Cheat Day\">\n                <p>ไม่ต้องอดอาหารทีชอบ</p>            \n            <p>มี Cheat Day เป็นรางวัลให้ตัวเอง</p>        \n					<h2>สาเหตุที่ทำให้น้ำหนักเพิ่มหรืออ้วนขึ้น</h2>				\n					<p>สาเหตุหลักของความอ้วนหรือน้ำหนักเกิน มักมาจากการได้รับสารอาหารหรือพลังงานมากเกินความต้องการในแต่ละวัน ทำให้ร่างกายเผาผลาญไม่หมดและสะสมเป็นไขมันตามส่วนต่างๆ อย่างไรก็ตาม ความอ้วนไม่ได้เกิดจากเรื่องการกินเพียงอย่างเดียว แต่ยังมีปัจจัยอื่นเข้ามาเกี่ยวข้องด้วย</p>				\n					<p>พันธุกรรม</p>				\n					<p>พฤติกรรมการกิน</p>				\n					<p>ระบบเผาผลาญ</p>				\n					<h2>ตารางลดน้ำหนักแบบไม่ออกกำลังกาย ใน 1 สัปดาห์</h2>				\n					<style>\n			@media (max-width: 767px) {\n			   #eael-data-table-wrapper-a576f54.custom-responsive-option-enable .eael-data-table thead {\n                    display: none;\n               }\n               #eael-data-table-wrapper-a576f54.custom-responsive-option-enable .eael-data-table tbody tr td {\n                    float: none;\n                    clear: left;\n                    width: 100%;\n                    text-align: left;\n                    display: flex;\n                    align-items: center;\n                }\n			}\n			</style>		\n			<table id=\"eael-data-table-a576f54\">\n			    <thead>\n			        <tr>\n									            <th id=\"\" colspan=\"\">\n														วัน</th>\n			        				            <th id=\"\" colspan=\"\">\n														โฟกัสหลัก</th>\n			        				            <th id=\"\" colspan=\"\">\n														แนวทางปฏิบัติ</th>\n			        				        </tr>\n			    </thead>\n			  	<tbody>\n											<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันจันทร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เริ่มจัดระบบมื้ออาหาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เปลี่ยนจานใบเล็ก ใช้ช้อนเล็ก\n&#8211; แบ่งมื้อให้ถี่ขึ้นแต่ปริมาณน้อยลง\n&#8211; งดน้ำตาลและของทอด												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอังคาร												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ปรับพฤติกรรมการกิน												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เคี้ยวช้า สมาธิอยู่กับอาหาร\n&#8211; หลีกเลี่ยงการกินตอนดูจอมือถือหรือทีวี \n&#8211; ดื่มน้ำเปล่าก่อนมื้ออาหาร 1 แก้ว												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพุธ												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													สังเกตความหิว อิ่ม												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; หยุดกินเมื่อเริ่มอิ่ม ไม่รอให้อิ่มแน่น\n&#8211; ถ้าไม่หิวจริง อย่ากินตามเวลา\n&#8211; ใช้สูตร “กิน 80% ของที่รู้สึกอยาก”												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันพฤหัสบดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													พักผ่อนและลดความเครียด												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; นอนให้ได้ 7-8 ชั่วโมง\n&#8211; หลีกเลี่ยงคาเฟอีนช่วงเย็น\n&#8211; จัดมุมสงบให้ผ่อนคลายก่อนนอน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันศุกร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ลดความอยากด้วยอาหารที่ดี												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; เพิ่มโปรตีนในทุกมื้อ เช่น ไข่ เต้าหู้ อกไก่\n&#8211; เลือกขนมสุขภาพ เช่น ถั่ว อัลมอนด์ผลไม้สด\n&#8211; ดื่มน้ำเปล่าแทนน้ำหวาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันเสาร์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													เคลื่อนไหวแบบไม่รู้ตัว												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; ลุกเดินทุก 30 นาทีระหว่างวัน\n&#8211; ทำงานบ้านเบา ๆ ฟังเพลงไปด้วย\n&#8211; ขยับร่างกายแทนการนั่งนาน												\n											</td>\n																										</tr>\n			        						<tr>\n																   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													วันอาทิตย์												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													ทบทวน เตรียมต่อเนื่อง												\n											</td>\n																													   											<td colspan=\"\" rowspan=\"\" id=\"\">\n													&#8211; สังเกตว่าสิ่งไหนได้ผลกับตัวเอง\n&#8211; วางแผนเมนูอาหารสัปดาห์หน้า\n&#8211; ให้กำลังใจตัวเองที่เริ่มดูแลสุขภาพ												\n											</td>\n																										</tr>\n			        			    </tbody>\n			</table>\n					<h2>บทความเกี่ยวกับ การลดน้ำหนัก</h2>				\n					<a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/\">\n				<svg aria-hidden=\"true\" viewBox=\"0 0 448 512\" xmlns=\"http://www.w3.org/2000/svg\"><path d=\"M190.5 66.9l22.2-22.2c9.4-9.4 24.6-9.4 33.9 0L441 239c9.4 9.4 9.4 24.6 0 33.9L246.6 467.3c-9.4 9.4-24.6 9.4-33.9 0l-22.2-22.2c-9.5-9.5-9.3-25 .4-34.3L311.4 296H24c-13.3 0-24-10.7-24-24v-32c0-13.3 10.7-24 24-24h287.4L190.9 101.2c-9.8-9.3-10-24.8-.4-34.3z\"></path></svg>			\n									ดูบทความทั้งหมด\n					</a>\n            <article data-id=\"97\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/อดอาหารลดน้ำหนักได้จริงหรอ_-ทำความเข้าใจ-_Intermittent-Fasting_-และข้อควรระวัง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\" title=\"อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง\">อดอาหารลดน้ำหนักได้จริงหรอ? ทำความเข้าใจ &#8220;Intermittent Fasting&#8221; และข้อควรระวัง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 11, 2025\">มิถุนายน 11, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/food/97/\">อ่านบทความ</a>\n    </article><article data-id=\"57\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ำหนัก-แบบไม่ออกกำลังกาย-ช่วยให้หุ่นดีขึ้นจริงไหม.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\" title=\"ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม\">ลดน้ำหนัก แบบไม่ออกกำลังกาย ช่วยให้หุ่นดีขึ้นจริงไหม</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 10, 2025\">มิถุนายน 10, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/57/\">อ่านบทความ</a>\n    </article><article data-id=\"141\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เทคนิคการลดน้ําหนัก-1-เดือน-ทำได้อย่างไร.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\" title=\"เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร\">เทคนิคการลดน้ําหนัก 1 เดือน ทำได้อย่างไร</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/141/\">อ่านบทความ</a>\n    </article><article data-id=\"63\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/วิธีลดความอ้วน-แบบ-if-ทำตามง่าย-ๆ-ช่วยลดพุง-ลดโรค.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\" title=\"วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค\">วิธีลดความอ้วน  แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 9, 2025\">มิถุนายน 9, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/63/\">อ่านบทความ</a>\n    </article><article data-id=\"132\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/ลดน้ําหนัก-ไม่ออกกําลังกาย-เร่งด่วน-1.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\" title=\"ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน\">ลดน้ําหนัก ไม่ออกกําลังกาย เร่งด่วน</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/132/\">อ่านบทความ</a>\n    </article><article data-id=\"70\">\n            <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\"></a>\n                 <img width=\"1920\" height=\"1080\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/5-วิธีลดไขมันหน้าท้องครบทุกส่วน-สำหรับผู้หญิง.png\" alt=\"\" />\n        <header><p><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\" title=\"5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง\">5 วิธีลดไขมันหน้าท้องครบทุกส่วน  สำหรับผู้หญิง</a></p></header><a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/author/coach-s/\" title=\"เขียนโดย Coach S.\" rel=\"author\">Coach S.</a><time datetime=\"มิถุนายน 8, 2025\">มิถุนายน 8, 2025</time>\n                        <a href=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/story/70/\">อ่านบทความ</a>\n    </article>\n                <button id=\"eael-load-more-btn-b8281d6\" data-widget-id=\"b8281d6\" data-widget=\"b8281d6\" data-page-id=\"157\" data-template=\"{&quot;dir&quot;:&quot;lite&quot;,&quot;file_name&quot;:&quot;three.php&quot;,&quot;name&quot;:&quot;Post-Grid&quot;}\" data-class=\"Essential_Addons_ElementorElementsPost_Grid\" data-layout=\"masonry\" data-page=\"1\" data-args=\"orderby=date&amp;order=desc&amp;ignore_sticky_posts=1&amp;post_status=publish&amp;posts_per_page=6&amp;offset=0&amp;post_type=post\" data-max-page=\"3\">\n                    Load More\n                </button>','หน้าแรก','','inherit','closed','closed','','157-revision-v1','','','2025-06-13 07:07:05','2025-06-13 07:07:05','',157,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=493',0,'revision','',0),(497,3,'2025-06-13 08:00:56','2025-06-13 07:20:12',' ','','','publish','closed','closed','','497','','','2025-06-13 08:00:56','2025-06-13 08:00:56','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=497',4,'nav_menu_item','',0),(500,3,'2025-06-13 07:36:20','2025-06-13 07:36:20','\n<p><strong>“อะโวคาโด” </strong>เพราะนอกจากรสชาตินุ่ม มัน หอมแล้ว ยังมีไขมันดีและไฟเบอร์สูงจนหลายคนเรียกว่า<strong> “ผลไม้ที่กินแล้วผอมได้”</strong> แต่...ก็ยังมีหลายคนสงสัยว่า <strong>“อะโวคาโดมีไขมัน ไม่อ้วนเหรอ?”</strong> หรือ <strong>“กินยังไงถึงช่วยให้หุ่นดี?” </strong>บทความนี้จะพาไปไขคำตอบ พร้อมวิธีกินอะโวคาโดอย่างถูกต้อง เพื่อลดน้ำหนักและได้สุขภาพดีไปพร้อมกัน</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-1dd3d88e wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไขมันในอะโวคาโด-ไขมันดีที่ช่วยให้ผอม-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไขมันในอะโวคาโด-ไขมันดีที่ช่วยให้ผอม.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไขมันในอะโวคาโด-ไขมันดีที่ช่วยให้ผอม.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ไขมันในอะโวคาโด-ไขมันดีที่ช่วยให้ผอม-1024x576.jpg\" alt=\"ไขมันในอะโวคาโด ไขมันดีที่ช่วยให้ผอม\" class=\"uag-image-168\" width=\"1024\" height=\"576\" title=\"ไขมันในอะโวคาโด ไขมันดีที่ช่วยให้ผอม\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ไขมันในอะโวคาโด&nbsp; ไขมันดีที่ช่วยให้ผอม?</strong></h2>\n\n\n\n<p>อะโวคาโดมีไขมันสูงจริง แต่เป็น <strong>กรดไขมันไม่อิ่มตัวเชิงเดี่ยว (Monounsaturated Fat)</strong> มีคุณสมบัติช่วยลดไขมันเลว (LDL) และเพิ่มไขมันดี (HDL) ในร่างกาย ช่วยให้ระบบเผาผลาญทำงานดีขึ้น ร่างกายดูดซึมวิตามินดีขึ้น และอิ่มนานขึ้น ลดการกินจุกจิกในระหว่างวัน</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>อะโวคาโดกับประโยชน์ต่อการลดน้ำหนัก</strong></h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>อิ่มนาน ไม่หิวบ่อย</strong><strong><br></strong>อะโวคาโดเต็มไปด้วยไฟเบอร์และไขมันดี ช่วยให้อิ่มได้นานกว่าผลไม้ทั่วไป ทำให้ลดความอยากของหวานหรือของทอดได้ดี</li>\n\n\n\n<li><strong>ควบคุมระดับน้ำตาลในเลือด</strong><strong><br></strong>ช่วยชะลอการดูดซึมน้ำตาลในมื้ออาหาร เหมาะสำหรับคนที่ต้องการลดน้ำหนักหรือลดไขมันหน้าท้อง</li>\n\n\n\n<li><strong>กระตุ้นระบบเผาผลาญ</strong><strong><br></strong>ไขมันดีในอะโวคาโดมีส่วนช่วยให้ตับและระบบย่อยทำงานมีประสิทธิภาพขึ้น ส่งผลให้เผาผลาญพลังงานได้ดีขึ้น</li>\n\n\n\n<li><strong>ลดการอักเสบในร่างกาย</strong><strong><br></strong>สารต้านอนุมูลอิสระในอะโวคาโด เช่น ลูทีน และเบต้าแคโรทีน ช่วยลดการอักเสบที่อาจเป็นสาเหตุของการสะสมไขมัน</li>\n</ol>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-cfa4cdee wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก-1024x576.jpg\" alt=\"วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก\" class=\"uag-image-171\" width=\"1024\" height=\"576\" title=\"วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>วิธีกินอะโวคาโดให้ได้ผลลัพธ์แบบคนลดน้ำหนัก</strong></h2>\n\n\n\n<p><strong>1. กินในปริมาณพอดี (วันละ 1/2 – 1 ลูก)</strong><strong><br></strong> อะโวคาโดจะดี แต่ถ้ากินมากเกินไปก็ให้พลังงานสูงเกินความจำเป็นได้ ปริมาณที่เหมาะสมคือ <strong>ครึ่งลูกถึง 1 ลูกเล็ก/วัน</strong></p>\n\n\n\n<p><strong>2. ไม่โรยน้ำตาลหรือราดนมข้น</strong><strong><br></strong> บางคนเคยชินกับการกินอะโวคาโดแบบหวาน เช่น ราดนม หรือใส่น้ำตาล ทำให้พลังงานรวมสูงขึ้นจนลดน้ำหนักยาก</p>\n\n\n\n<p><strong>3. กินคู่กับโปรตีนหรือผัก</strong><strong><br></strong>อะโวคาโดเข้ากันได้ดีมากกับไข่ต้ม เต้าหู้ ยำอกไก่ หรือในสลัดผัก ทำให้มื้ออาหารอิ่มครบ และควบคุมพลังงานได้ดี</p>\n\n\n\n<p><strong>4. ใช้แทนน้ำสลัดหรือน้ำมันทอด</strong><strong><br></strong>บดอะโวคาโดให้ละเอียดแล้วใช้เป็นน้ำสลัด หรือใส่ในขนมปังโฮลวีต แทนมายองเนสหรือน้ำมัน จะได้ไขมันดีแทนไขมันทรานส์</p>\n\n\n\n<p><strong>5. ใช้เป็นมื้อเช้าหรือของว่างยามบ่าย</strong><strong><br></strong>ช่วงเช้าและบ่ายเป็นช่วงที่ร่างกายเผาผลาญดี ลองกินอะโวคาโดครึ่งลูกคู่กับโปรตีน เช่น ไข่ต้มหรือโยเกิร์ต จะช่วยให้อิ่มนานและไม่ต้องกินจุกจิกตอนเย็น</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เมนูแนะนำสำหรับคนอยากผอมด้วยอะโวคาโด</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ขนมปังโฮลวีตหน้าอะโวคาโดบด + ไข่ต้ม</li>\n\n\n\n<li>สลัดผักรวม + อะโวคาโด + อกไก่ย่าง</li>\n\n\n\n<li>สมูทตี้อะโวคาโด + กล้วย + นมอัลมอนด์แบบไม่หวาน</li>\n\n\n\n<li>อะโวคาโดยำแซ่บกับปลาทูน่าในน้ำแร่</li>\n\n\n\n<li>อะโวคาโดหั่นเต๋าใส่ในโยเกิร์ตสูตรน้ำตาลต่ำ</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ข้อควรระวังเล็กน้อยสำหรับการกินอะโวคาโดลดน้ำหนัก</strong></h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>อย่ากินมากเกินไป เพราะแม้จะเป็นไขมันดี แต่ก็ยังให้พลังงานสูง</li>\n\n\n\n<li>ระวังเมนูที่ใส่น้ำมันมากเกิน เช่น อะโวคาโดทอด หรือทาเนยก่อนปิ้ง</li>\n\n\n\n<li>ถ้าเป็นคนไตทำงานผิดปกติควรปรึกษาแพทย์ก่อน เพราะอะโวคาโดมีโพแทสเซียมสูง</li>\n</ul>\n\n\n\n<p>อะโวคาโด กินเป็น ช่วยลดได้ ไม่อ้วนอย่างที่คิด ถ้าคุณกำลังมองหาผลไม้ที่ <strong>“กินแล้วหุ่นดี” </strong>ไม่ใช่แค่เพราะคาร์โบน้อย แต่เพราะให้ไขมันดี ไฟเบอร์สูง และทำให้อิ่มนาน อะโวคาโดคือคำตอบที่น่าสนใจ ลองเลือกเมนูให้เหมาะสม ไม่ต้องกินเยอะ แต่กินให้ถูก จะช่วยให้การลดน้ำหนักเป็นเรื่องง่าย ไม่เครียด และยังได้สุขภาพดีแถมมาด้วย<strong></strong></p>\n','วิธีกินอะโวคาโด ลดน้ำหนักเคล็ดลับเพื่อสุขภาพและหุ่นสวย','','inherit','closed','closed','','165-revision-v1','','','2025-06-13 07:36:20','2025-06-13 07:36:20','',165,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=500',0,'revision','',0),(501,3,'2025-06-13 07:39:37','2025-06-13 07:39:37','\n<p>หลายคนอยากลดน้ำหนักแต่ไม่ชอบออกกำลังกาย หรือไม่มีเวลาไปฟิตเนสทุกวัน จึงเริ่มมองหาวิธีที่ทำได้ในชีวิตประจำวันโดยไม่รู้สึกว่าต้องฝืนตัวเองเกินไป หนึ่งในวิธีที่ได้รับความสนใจมากก็คือ “IF” หรือ <strong>Intermittent Fasting</strong></p>\n\n\n\n<p>ไม่ใช่การอดอาหารแบบหักดิบ แต่เป็นการกำหนดช่วงเวลาการกินให้ร่างกายได้พักระบบย่อยอย่างจริงจัง ซึ่งหลายคนที่ทำ IF แบบสม่ำเสมอจะรู้สึกว่าน้ำหนักค่อย ๆ ลดลงโดยไม่ต้องคุมอาหารเข้ม และยังช่วยลดอาการท้องอืด รวมถึงหน้าท้องที่เคยป่องจากการกินตลอดวันก็เริ่มแบนราบมากขึ้น</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-74714831 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-คืออะไร-เข้าใจง่ายใน-1-นาที-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-คืออะไร-เข้าใจง่ายใน-1-นาที.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-คืออะไร-เข้าใจง่ายใน-1-นาที.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-คืออะไร-เข้าใจง่ายใน-1-นาที-1024x576.jpg\" alt=\"IF คืออะไร เข้าใจง่ายใน 1 นาที\" class=\"uag-image-65\" width=\"1024\" height=\"576\" title=\"IF คืออะไร เข้าใจง่ายใน 1 นาที\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>IF คืออะไร เข้าใจง่ายใน 1 นาที</strong></h2>\n\n\n\n<p>IF ย่อมาจาก Intermittent Fasting<br>แปลแบบเข้าใจง่ายก็คือ <strong>การกินเป็นช่วงเวลา และหยุดกินในอีกช่วงเวลาหนึ่ง</strong><strong><br></strong> ตัวอย่างเช่น</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>สูตร 16:8</strong>  งดอาหาร 16 ชั่วโมง กินได้ 8 ชั่วโมง เช่น เริ่มกินตอนเที่ยง หยุดตอนสองทุ่ม</li>\n\n\n\n<li><strong>สูตร 14:10</strong> กินได้ 10 ชั่วโมง งด 14 ชั่วโมง เหมาะกับคนเริ่มต้น</li>\n\n\n\n<li><strong>สูตร 5:2</strong>  กินตามปกติ 5 วัน อีก 2 วันกินพลังงานลดลง</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-b492ec7d wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-ไม่ใช่ทางลัด-แต่คืออีกทางเลือก-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-ไม่ใช่ทางลัด-แต่คืออีกทางเลือก.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-ไม่ใช่ทางลัด-แต่คืออีกทางเลือก.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/IF-ไม่ใช่ทางลัด-แต่คืออีกทางเลือก-1024x576.jpg\" alt=\"IF ไม่ใช่ทางลัด แต่คืออีกทางเลือก\" class=\"uag-image-66\" width=\"1024\" height=\"576\" title=\"IF ไม่ใช่ทางลัด แต่คืออีกทางเลือก\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ทำไม IF ถึงช่วยลดพุงได้</strong></h2>\n\n\n\n<p>เมื่อร่างกายไม่ได้รับอาหารตลอดเวลา ระบบย่อยจะได้พัก และร่างกายจะเริ่มนำพลังงานที่สะสมไว้มาใช้ ซึ่งมักอยู่ในรูปไขมันสะสมบริเวณหน้าท้อง พอทำบ่อย ๆ ก็จะเริ่มเห็นว่า <strong>พุงยุบลง</strong> เสื้อผ้าที่เคยคับก็ค่อย ๆ ใส่ได้สบายขึ้น นอกจากนี้ ช่วงเวลาที่เราไม่กิน ยังช่วยให้ระดับน้ำตาลในเลือดนิ่งขึ้น และลดพฤติกรรมการกินจุกจิกที่มักเป็นตัวการทำให้น้ำหนักขึ้นโดยไม่รู้ตัว</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>IF ช่วยลดโรคอะไรได้บ้าง&nbsp;</strong></h2>\n\n\n\n<p>มีหลายงานวิจัยที่แสดงแนวโน้มว่า IF อาจจะมีส่วนช่วยในเรื่องต่อไปนี้ เห็นผลในทางที่ดีขึ้นกับสุขภาพโดยรวม</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ควบคุมระดับน้ำตาลในเลือด</li>\n\n\n\n<li>ลดระดับไขมันชนิดไม่ดี</li>\n\n\n\n<li>ลดการอักเสบในร่างกาย<br>ช่วยให้นอนหลับดีขึ้น เพราะระบบย่อยไม่ทำงานหนักก่อนนอน</li>\n\n\n\n<li>ลดความอยากอาหารแบบหิวบ่อย</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-7b6ee8fd wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เริ่มต้น-IF-ยังไงดี-สำหรับมือใหม่-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เริ่มต้น-IF-ยังไงดี-สำหรับมือใหม่.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/เริ่มต้น-IF-ยังไงดี-สำหรับมือใหม่.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/เริ่มต้น-IF-ยังไงดี-สำหรับมือใหม่-1024x576.jpg\" alt=\"เริ่มต้น IF ยังไงดี สำหรับมือใหม่\" class=\"uag-image-67\" width=\"1024\" height=\"576\" title=\"เริ่มต้น IF ยังไงดี สำหรับมือใหม่\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>เริ่มต้น IF ยังไงดี สำหรับมือใหม่</strong></h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>เริ่มจากสูตร 14:10</strong> ก่อน แล้วค่อย ๆ ขยับไป 16:8 เมื่อร่างกายปรับตัวได้</li>\n\n\n\n<li><strong>ช่วงอดไม่ต้องอดน้ำ</strong> ดื่มน้ำเปล่าได้ตลอด หรือชากาแฟไม่ใส่น้ำตาล</li>\n\n\n\n<li><strong>อย่ารีบกินมากเกินไปในช่วงเปิดมื้อ</strong> เน้นอาหารที่มีโปรตีน ไฟเบอร์ และไขมันดี</li>\n\n\n\n<li><strong>ฟังร่างกายตัวเอง</strong> ถ้าเวียนหัว อ่อนเพลีย หรือหิวจนควบคุมไม่ได้ อาจต้องปรับช่วงเวลาให้เบาขึ้น</li>\n\n\n\n<li><strong>เข้านอนเร็วขึ้น</strong> จะช่วยให้ช่วงอดอาหารผ่านไปง่ายขึ้น</li>\n</ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>IF ไม่ใช่ทางลัด แต่คืออีกทางเลือก</strong></h2>\n\n\n\n<p>คนที่ทำ IF แล้วได้ผล ส่วนใหญ่ไม่ได้ทำเพราะอยากผอมไว แต่เพราะต้องการเปลี่ยนพฤติกรรมให้กินเป็นเวลา ลดความเครียดเรื่องอาหาร และใช้ชีวิตแบบสบาย ๆ มากขึ้น</p>\n\n\n\n<p>การกินแบบ IF จึงเหมาะกับคนที่อยากลดน้ำหนักโดยไม่ต้องออกกำลังกาย และต้องการดูแลร่างกายให้ดีขึ้นโดยไม่ต้องพึ่งอุปกรณ์หรืออาหารเสริมมากมาย</p>\n\n\n\n<p>ถ้าคุณกำลังมองหาวิธีลดพุงแบบไม่ต้องวิ่ง ไม่ต้องยกเวต การเริ่มทำ IF อาจเป็นก้าวแรกที่น่าสนใจ ลองปรับเวลาการกินดูสักสัปดาห์ แล้วคุณจะเริ่มรู้ว่าร่างกายตอบสนองต่อการเปลี่ยนแปลงอย่างไร แล้วค่อยพัฒนาให้กลายเป็นนิสัยแบบไม่รู้ตัว</p>\n','วิธีลดความอ้วน แบบ if ทำตามง่าย ๆ  ช่วยลดพุง ลดโรค','','inherit','closed','closed','','63-revision-v1','','','2025-06-13 07:39:37','2025-06-13 07:39:37','',63,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=501',0,'revision','',0),(502,3,'2025-06-13 07:40:21','2025-06-13 07:40:21','\n<p>ลดน้ำหนักให้เห็นผลใน 1 เดือน ไม่จำเป็นต้องอดอาหาร ไม่ต้องฝืนใจไปฟิตเนสทุกวัน หรือทำตามสูตรสุดโต่งที่เสี่ยงโยโย่ เพียงแค่ปรับ <strong>“พฤติกรรมที่ทำทุกวัน”</strong> ให้สมดุลมากขึ้น ก็ช่วยให้น้ำหนักค่อย ๆ ลงได้อย่างปลอดภัย ถ้าคุณกำลังตั้งเป้าว่า<strong> “เดือนนี้จะเอาจริงแล้ว” </strong>นี่คือเทคนิคที่คุณทำได้ทันที ไม่ต้องรอเริ่มวันจันทร์</p>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-e23850b4 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ตั้งเป้าชัดเจน-ลดเท่าไรใน-4-สัปดาห์-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ตั้งเป้าชัดเจน-ลดเท่าไรใน-4-สัปดาห์.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ตั้งเป้าชัดเจน-ลดเท่าไรใน-4-สัปดาห์.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/ตั้งเป้าชัดเจน-ลดเท่าไรใน-4-สัปดาห์-1024x576.jpg\" alt=\"ตั้งเป้าชัดเจน ลดเท่าไรใน 4 สัปดาห์\" class=\"uag-image-143\" width=\"1024\" height=\"576\" title=\"ตั้งเป้าชัดเจน ลดเท่าไรใน 4 สัปดาห์\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ตั้งเป้าชัดเจน ลดเท่าไรใน 4 สัปดาห์</strong></h2>\n\n\n\n<p>ควรกำหนดเป้าหมายที่ <strong>ปลอดภัยและเป็นไปได้จริง</strong> เช่น 2–4 กิโลกรัมต่อเดือน เพราะถ้าลดเร็วกว่านี้มักจะเกิดจากการดึงน้ำหรือกล้ามเนื้อออกมากกว่าไขมัน และเสี่ยงโยโย่ได้ง่าย</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. ปรับอาหาร ไม่ใช่น้อยลงอย่างเดียว</strong></h2>\n\n\n\n<p>การลดปริมาณอาหารอย่างเดียวอาจทำให้น้ำหนักลดเร็วในช่วงแรก แต่ไม่ยั่งยืน เทคนิคที่ช่วยให้ลดได้ต่อเนื่องคือ<strong> “เลือกอาหาร”</strong> โดยไม่อดจนหิว</p>\n\n\n\n<p><strong>สิ่งที่ควรทำในทุกมื้อ</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เริ่มต้นด้วยโปรตีน เช่น ไข่ต้ม อกไก่ เต้าหู้</li>\n\n\n\n<li>ลดแป้งให้อยู่ในระดับครึ่งหนึ่งจากที่เคยกิน</li>\n\n\n\n<li>งดน้ำตาลเหลว เช่น ชานม น้ำหวาน น้ำอัดลม</li>\n\n\n\n<li>เพิ่มผักหลากสีให้ได้ครึ่งจานทุกมื้อ</li>\n</ul>\n\n\n\n<p><strong>ของว่างที่ช่วยให้ไม่หลุด</strong></p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ถั่วอัลมอนด์ไม่เกิน 10 เม็ด</li>\n\n\n\n<li>โยเกิร์ตรสธรรมชาติ</li>\n\n\n\n<li>ผลไม้สด 1 กำมือ เช่น แอปเปิล ฝรั่ง</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. ดื่มน้ำมากขึ้น&nbsp; หิวน้อยลงโดยไม่รู้ตัว</strong></h2>\n\n\n\n<p>น้ำช่วยให้ระบบเผาผลาญทำงานดีขึ้น และยังลดความหิวปลอม ๆ ได้ดี</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ดื่มน้ำ 1 แก้วก่อนมื้ออาหารทุกครั้ง</li>\n\n\n\n<li>ตั้งเป้าดื่มให้ได้วันละ 2 ลิตร</li>\n\n\n\n<li>หลีกเลี่ยงน้ำหวานทุกชนิดในช่วง 4 สัปดาห์นี้</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-d8891945 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/นอนให้เพียงพอ-ช่วยควบคุมฮอร์โมนหิว-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/นอนให้เพียงพอ-ช่วยควบคุมฮอร์โมนหิว.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/นอนให้เพียงพอ-ช่วยควบคุมฮอร์โมนหิว.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/นอนให้เพียงพอ-ช่วยควบคุมฮอร์โมนหิว-1024x576.jpg\" alt=\"นอนให้เพียงพอ ช่วยควบคุมฮอร์โมนหิว\" class=\"uag-image-144\" width=\"1024\" height=\"576\" title=\"นอนให้เพียงพอ ช่วยควบคุมฮอร์โมนหิว\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. นอนให้เพียงพอ ช่วยควบคุมฮอร์โมนหิว</strong></h2>\n\n\n\n<p>ร่างกายที่อดนอนจะเพิ่มฮอร์โมนหิวและลดฮอร์โมนอิ่ม ทำให้หิวมากกว่าคนที่นอนพอ</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ควรนอนวันละ 7–8 ชั่วโมง</li>\n\n\n\n<li>ปิดหน้าจอมือถือก่อนนอน 30 นาที</li>\n\n\n\n<li>หลีกเลี่ยงกาแฟช่วงเย็น เพื่อให้นอนลึก</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. ขยับแบบเบา ๆ แต่ขยับทุกวัน</strong></h2>\n\n\n\n<p>ถ้าไม่อยากเข้ายิมหรือไม่มีเวลาออกกำลังกายจริงจัง ลองใช้ <strong>“กิจกรรมเบา ๆ”</strong> มาทดแทน</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เดินวันละ 20–30 นาที</li>\n\n\n\n<li>ทำงานบ้าน ล้างจาน จัดของ</li>\n\n\n\n<li>ลุกยืนและยืดเส้นทุก ๆ 1 ชั่วโมง</li>\n</ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5. ใช้จิตวิทยาช่วยไม่ให้หลุด</strong></h2>\n\n\n\n<p>ลดน้ำหนักไม่ใช่เรื่องอาหารอย่างเดียว แต่<strong> “ใจ” </strong>ก็สำคัญพอ ๆ กัน</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เปลี่ยนการให้รางวัลจากของกินเป็นสิ่งอื่น เช่น ดูหนัง ฟังเพลง หรือซื้อของชิ้นเล็ก</li>\n\n\n\n<li>จดบันทึกว่าแต่ละวันกินอะไรบ้าง เพื่อไม่ให้เผลอ</li>\n\n\n\n<li>หากหลุด 1 มื้อ ให้กลับมาเริ่มใหม่ทันที ไม่ต้องรอพรุ่งนี้</li>\n</ul>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-8c7dc09f wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วางแผนรายสัปดาห์-ไม่ใช่วันต่อวัน-1024x576.jpg ,https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วางแผนรายสัปดาห์-ไม่ใช่วันต่อวัน.jpg 780w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วางแผนรายสัปดาห์-ไม่ใช่วันต่อวัน.jpg 360w\" sizes=\"(max-width: 480px) 150px\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/storage/2025/06/วางแผนรายสัปดาห์-ไม่ใช่วันต่อวัน-1024x576.jpg\" alt=\"วางแผนรายสัปดาห์ ไม่ใช่วันต่อวัน\" class=\"uag-image-145\" width=\"1024\" height=\"576\" title=\"วางแผนรายสัปดาห์ ไม่ใช่วันต่อวัน\" loading=\"lazy\" role=\"img\"/></figure></div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6. วางแผนรายสัปดาห์ ไม่ใช่วันต่อวัน</strong></h2>\n\n\n\n<p>การลดน้ำหนักใน 1 เดือนควรมีโครงสร้างชัดเจน เช่น</p>\n\n\n\n<p><strong>สัปดาห์ที่ 1</strong> งดน้ำหวาน งดของทอด<br><strong>สัปดาห์ที่ 2</strong> เพิ่มผักในทุกมื้อ<br><strong>สัปดาห์ที่ 3</strong> เริ่มเดิน 20 นาทีทุกวัน<br><strong>สัปดาห์ที่ 4 </strong>จัดจานอาหารให้สมดุลทุกมื้อ</p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>7. ไม่ต้องเทียบกับใคร เทียบกับตัวเองพอ</strong></h2>\n\n\n\n<p>น้ำหนักของแต่ละคนตอบสนองไม่เหมือนกัน บางคนลงเร็ว บางคนลงช้า อย่ารีบวัดผลใน 7 วัน แต่ให้ดูที่ <strong>“แนวโน้ม” </strong>และ <strong>“ความรู้สึกในร่างกาย”</strong> เช่น</p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>เสื้อผ้าหลวมขึ้น</li>\n\n\n\n<li>อิ่มไวขึ้น</li>\n\n\n\n<li>ไม่เหนื่อยง่าย</li>\n\n\n\n<li>อยากกินของหวานน้อยลง</li>\n</ul>\n\n\n\n<p>ลดได้จริงใน 1 เดือน ถ้าทำอย่างสม่ำเสมอ ไม่ต้องทำเพอร์เฟกต์ทุกวัน แต่ต้อง <strong>ทำต่อเนื่องให้มากพอ </strong>เพราะการลดน้ำหนักไม่ใช่เรื่องของแรงฮึดแค่ 2–3 วัน แต่เป็นการสร้างนิสัยใหม่ที่เปลี่ยนได้ภายใน 4 สัปดาห์ และที่สำคัญ...ไม่ต้องรอพร้อม เพราะทุกวันที่เริ่ม คือทุกวันที่คุณเข้าใกล้เป้าหมายมากขึ้น<strong></strong></p>\n','เทคนิคการลดน้ำหนัก 1 เดือน ทำได้อย่างไร','','inherit','closed','closed','','141-revision-v1','','','2025-06-13 07:40:21','2025-06-13 07:40:21','',141,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=502',0,'revision','',0),(503,3,'2025-06-13 07:44:09','2025-06-13 07:44:09','<h1>ติดต่อเรา</h1>				\n		<p><strong>ลดน้ำหนักแบบไม่ออกกำลังกาย.com<br /></strong>เว็บไซต์ให้ข้อมูล ข่าวสาร สุขภาพเกี่ยวกับการลดน้ำหนัก</p>		\n															<img width=\"964\" height=\"726\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Add-Friend-CzGroup.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Add-Friend-CzGroup.png 964w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Add-Friend-CzGroup-300x226.png 300w, https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Add-Friend-CzGroup-768x578.png 768w\" sizes=\"(max-width: 964px) 100vw, 964px\" />','ติดต่อ','','publish','closed','closed','','contact','','','2025-06-13 08:06:03','2025-06-13 08:06:03','',0,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?page_id=503',0,'page','',0),(504,3,'2025-06-13 07:44:09','2025-06-13 07:44:09','','ติดต่อ','','inherit','closed','closed','','503-revision-v1','','','2025-06-13 07:44:09','2025-06-13 07:44:09','',503,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=504',0,'revision','',0),(506,3,'2025-06-13 07:58:22','2025-06-13 07:58:22','','Add-Friend-CzGroup','','inherit','open','closed','','add-friend-czgroup','','','2025-06-13 07:58:22','2025-06-13 07:58:22','',503,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Add-Friend-CzGroup.png',0,'attachment','image/png',0),(507,3,'2025-06-13 08:00:02','2025-06-13 08:00:02','','ติดต่อ','','inherit','closed','closed','','503-revision-v1','','','2025-06-13 08:00:02','2025-06-13 08:00:02','',503,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=507',0,'revision','',0),(508,3,'2025-06-13 08:00:02','2025-06-13 08:00:02','','ติดต่อ','','inherit','closed','closed','','503-revision-v1','','','2025-06-13 08:00:02','2025-06-13 08:00:02','',503,'https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/?p=508',0,'revision','',0),(509,3,'2025-06-13 08:00:02','2025-06-13 08:00:02','<h1>ติดต่อเรา</h1>				\n		<p><strong>ลดน้ำหนักแบบไม่ออกกำลังกาย.com<br /></strong>เว็บไซต์ให้ข้อมูล ข่าวสาร สุขภาพเกี่ยวกับการลดน้ำหนัก</p>		\n															<img width=\"964\" height=\"726\" src=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Add-Friend-CzGroup.png\" alt=\"\" srcset=\"https://xn--12caaa3a8e9aaka1fq1aj6fsba0ejhle64aqc3ep2ipa.com/wp-content/uploads/2025/06/Add-Friend-CzGroup.png 964w, 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