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src=\"https:\/\/nutrifitnessclinic.com\/wp-content\/uploads\/2023\/09\/woman-with-bare-feet-is-weighed-scales-floor-with-dumbbells-fitness-concept-copy.webp\" alt=\"\" width=\"817\" height=\"422\" \/><\/p>\n<p>\u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643\u060c \u064a\u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 (BMI) \u0643\u0623\u062f\u0627\u0629 \u0634\u0627\u0626\u0639\u0629 \u0644\u062a\u0642\u064a\u064a\u0645 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0635\u062d\u064a. \u064a\u062a\u0645 \u062d\u0633\u0627\u0628 \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0642\u0633\u0645\u0629 \u0648\u0632\u0646 \u0627\u0644\u0634\u062e\u0635 (\u0628\u0627\u0644\u0643\u064a\u0644\u0648\u062c\u0631\u0627\u0645) \u0639\u0644\u0649 \u0645\u0631\u0628\u0639 \u0627\u0644\u0637\u0648\u0644 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\u0635\u062d\u064a\u0629 \u0648\u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a\u060c \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a\u060c \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646.<\/p>\n<p>2. \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u062c\u064a\u062f: \u064a\u062c\u0628 \u0634\u0631\u0628 \u0643\u0645\u064a\u0627\u062a \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u062c\u064a\u062f \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u062c\u0641\u0627\u0641. \u0642\u0645 \u0628\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0646\u0627\u0641\u0633\u0629 \u0648\u0644\u0627 \u062a\u0646\u062a\u0638\u0631 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0639\u0637\u0634.<\/p>\n<p>3. \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0646\u0627\u0633\u0628: \u0642\u0645 \u0628\u062a\u0646\u0641\u064a\u0630 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0645\u0646\u0627\u0633\u0628 \u0648\u0645\u0646\u0638\u0645 \u0642\u0628\u0644 \u0627\u0644\u0645\u0646\u0627\u0641\u0633\u0629. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629\u060c \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u0627\u0631\u0633\u0647\u0627.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-11699 aligncenter\" src=\"https:\/\/nutrifitnessclinic.com\/wp-content\/uploads\/2023\/09\/diet-plan-menu-program-weight-loss-measuring-tape-dumbbells-dietary-food-fresh-fruit-white-table-copy.webp\" alt=\"\" width=\"819\" height=\"423\" \/><\/p>\n<p>4. \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f: \u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u062c\u064a\u062f \u0648\u062a\u062c\u062f\u064a\u062f \u0627\u0644\u0637\u0627\u0642\u0629. \u062d\u0627\u0648\u0644 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 7-9 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0627\u0644\u0644\u064a\u0644\u0629 \u0642\u0628\u0644 \u0627\u0644\u0645\u0646\u0627\u0641\u0633\u0629.<\/p>\n<p>5. \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0646\u0641\u0633\u064a: \u0642\u0645 \u0628\u062a\u0637\u0648\u064a\u0631 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0646\u0641\u0633\u064a \u0645\u062b\u0644 \u0627\u0644\u062a\u0623\u0645\u0644\u060c \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642\u060c \u0648\u0627\u0644\u062a\u062e\u064a\u0644 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a. \u062a\u0639\u0644\u0645 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0636\u063a\u0648\u0637 \u0627\u0644\u0646\u0641\u0633\u064a\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u062f\u0627\u0621 \u0623\u0641\u0636\u0644.<\/p>\n<p>6. \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a: \u0642\u0645 \u0628\u0625\u062f\u0627\u0631\u0629 \u0648\u0642\u062a\u0643 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u0644\u062a\u0636\u0645\u0646 \u0648\u062c\u0648\u062f \u0641\u062a\u0631\u0627\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0648\u062a\u0639\u0627\u0641\u064a \u0628\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0641\u0633\u0627\u062a. \u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u062b\u0644 \u0627\u0644\u062a\u0645\u062f\u062f\u060c \u0627\u0644\u062a\u062f\u0644\u064a\u0643\u060c \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0644\u062a\u062c\u062f\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n<p>7. \u0627\u0644\u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0629: \u0642\u0628\u0644 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0627\u0641\u0633\u0627\u062a\u060c \u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u0643 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u0641\u064a \u062d\u0627\u0644\u0629 \u0635\u062d\u064a\u0629 \u062c\u064a\u062f\u0629 \u0648\u062c\u0627\u0647\u0632 \u0644\u0644\u0645\u0646\u0627\u0641\u0633\u0629. \u0642\u062f \u064a\u0648\u0641\u0631 \u0644\u0643 \u0627\u0644\u0637\u0628\u064a\u0628 \u0646\u0635\u0627\u0626\u062d \u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u0644\u0627\u0626\u0645\u0629 \u0644\u062d\u0627\u0644\u062a\u0643 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<p>\u062a\u0630\u0643\u0631 \u0623\u0646 \u0643\u0644 \u0631\u064a\u0627\u0636\u064a \u0641\u0631\u062f \u0641\u0631\u064a\u062f \u0648\u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0648\u0641\u0642\u064b\u0627 \u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u0634\u062e\u0635\u064a\u0629. \u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0627\u0644\u0645\u0646\u0627\u0641\u0633\u0627\u062a \u0648\u0627\u0639\u0645\u0644 \u0628\u062c\u062f \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0641\u0636\u0644 \u0623\u062f\u0627\u0621 \u0645\u0645\u0643\u0646.<\/p>\n<h4 class=\"text-base whitespace-pre-wrap antialiased break-words text-th-primary-dark\">\u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0648\u0627\u0644\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0627\u0626\u064a\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646<\/h4>\n<div class=\"opacity-100 w-full flex md:group-hover:opacity-100 md:animate-opacity-appear md:opacity-0 justify-between\">\n<div class=\"grid gap-6 w-full\">\n<div class=\"flex w-full relative\">\n<p>\u0627\u0644\u062a\u0631\u0637\u064a\u0628 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\u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645\u060c \u0648\u0644\u064a\u0633 \u0641\u0642\u0637 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0642\u0645 \u0628\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u062c\u064a\u062f \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p>2. \u062a\u062d\u062f\u064a\u062f \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0627\u0644\u0641\u0631\u062f\u064a\u0629: \u064a\u0639\u062a\u0645\u062f \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0633\u0627\u0626\u0644 \u0644\u0643\u0644 \u0631\u064a\u0627\u0636\u064a \u0639\u0644\u0649 \u0639\u0648\u0627\u0645\u0644 \u0645\u062b\u0644 \u0646\u0648\u0639 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629\u060c \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a\u060c \u0648\u0638\u0631\u0648\u0641 \u0627\u0644\u0628\u064a\u0626\u0629. \u0642\u0645 \u0628\u062a\u062d\u062f\u064a\u062f \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0648\u0636\u0628\u0637 \u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u0634\u0631\u0628\u0647\u0627 \u0648\u0641\u0642\u064b\u0627 \u0644\u0630\u0644\u0643.<\/p>\n<p>3. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0627\u0626\u064a\u0629 \u0642\u0628\u0644 \u0648\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646: \u0642\u0645 \u0628\u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 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src=\"https:\/\/nutrifitnessclinic.com\/wp-content\/uploads\/2023\/09\/close-up-view-sport-concept-with-dumbbells-copy.webp\" alt=\"\" width=\"791\" height=\"409\" \/><\/p>\n<p>4. \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629: \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u062a\u0646\u0627\u0648\u0644 \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645. \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0639\u0648\u064a\u0636 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u062a\u064a \u062a\u0641\u0642\u062f\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641.<\/p>\n<p>5. \u0645\u0631\u0627\u0642\u0628\u0629 \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062c\u0641\u0627\u0641: \u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062c\u0641\u0627\u0641 \u0645\u062b\u0644 \u0627\u0644\u0639\u0637\u0634 \u0627\u0644\u0634\u062f\u064a\u062f\u060c \u0648\u0627\u0644\u062f\u0648\u062e\u0629\u060c \u0648\u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0632\u0627\u0626\u062f. \u0625\u0630\u0627 \u0644\u0627\u062d\u0638\u062a \u0623\u064a \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a\u060c \u0642\u0645 \u0628\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0648\u0627\u0644\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0627\u0626\u064a\u0629.<\/p>\n<p>6. \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646: \u0628\u0639\u062f \u0627\u0646\u062a\u0647\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0642\u0645 \u0628\u062a\u0639\u0648\u064a\u0636 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0627\u0644\u062a\u064a \u0641\u0642\u062f\u062a\u0647\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0647\u064a\u062f\u0631\u0627\u062a\u064a\u0629. \u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0633\u0627\u0626\u0644 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p>\u062a\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0633\u0627\u0626\u0644\u0629 \u062a\u062e\u062a\u0644\u0641 \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631\u060c \u0644\u0630\u0627 \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0648\u0627\u0641\u0642 \u0645\u0639 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0648\u0646\u0648\u0639 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u0627\u0631\u0633\u0647\u0627. \u0627\u0633\u062a\u0634\u0631 \u062e\u0628\u064a\u0631 \u062a\u063a\u0630\u064a\u0629 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 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href=\"https:\/\/nutrifitnessclinic.com\/ar\/%d8%aa%d8%ba%d8%b0%d9%8a%d8%a9-%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d9%8a%d9%8a%d9%86-%d9%88%d9%85%d9%88%d8%a7%d8%b9%d9%8a%d8%af-%d8%a7%d9%84%d9%88%d8%ac%d8%a8%d8%a7%d8%aa\/\">\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0648\u0645\u0648\u0627\u0639\u064a\u062f \u0627\u0644\u0648\u062c\u0628\u0627\u062a<\/a><\/strong><\/span><\/li>\n<li><span style=\"color: #ff0000;\"><strong><a style=\"color: #ff0000;\" href=\"https:\/\/nutrifitnessclinic.com\/ar\/%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d9%84%d9%84%d8%a7%d8%b3%d8%aa%d9%81%d8%a7%d8%af%d8%a9-%d9%85%d9%86-%d8%a7%d9%84%d8%aa%d8%ba%d8%b0%d9%8a%d8%a9-%d8%a7%d9%84%d8%b9%d9%84%d8%a7%d8%ac%d9%8a%d8%a9-%d9%81\/\">\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0639\u0644\u0627\u062c\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u064a\u0627\u0629 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