{"id":9053,"date":"2025-09-26T05:13:09","date_gmt":"2025-09-26T05:13:09","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9053"},"modified":"2025-09-26T05:13:10","modified_gmt":"2025-09-26T05:13:10","slug":"tips-for-underweight-people","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/tips-for-underweight-people\/","title":{"rendered":"\u0915\u092e \u0935\u091c\u0928 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091f\u093f\u092a\u094d\u0938"},"content":{"rendered":"<p>\u0915\u092e \u0935\u091c\u0928 \u0939\u094b\u0928\u093e \u0909\u0924\u0928\u093e \u0939\u0940 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u093f\u0924\u0928\u093e \u0915\u093f \u0905\u0927\u093f\u0915 \u0935\u091c\u0928 \u0939\u094b\u0928\u093e, \u0906\u092a\u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940, \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0928\u093e\u0964 \u092f\u0926\u093f \u0906\u092a \u0938\u094d\u0935\u0938\u094d\u0925 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u092f\u0939 \u0935\u094d\u092f\u093e\u092a\u0915 \u092e\u093e\u0930\u094d\u0917\u0926\u0930\u094d\u0936\u093f\u0915\u093e \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0924\u0915 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0914\u0930 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0922\u0902\u0917 \u0938\u0947 \u092a\u0939\u0941\u0902\u091a\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u093e\u0915\u094d\u0937\u094d\u092f-\u0906\u0927\u093e\u0930\u093f\u0924 \u0930\u0923\u0928\u0940\u0924\u093f\u092f\u093e\u0901 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">\u0915\u092e \u0935\u091c\u0928 \u0915\u094b \u0938\u092e\u091d\u0928\u093e: \u0915\u092c \u091a\u093f\u0902\u0924\u093f\u0924 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f<\/h2> <p>\u0935\u093f\u0936\u094d\u0935 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0902\u0917\u0920\u0928 (\u0921\u092c\u094d\u0932\u094d\u092f\u0942\u090f\u091a\u0913) \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u092f\u0926\u093f \u0906\u092a\u0915\u093e \u092c\u0949\u0921\u0940 \u092e\u093e\u0938 \u0907\u0902\u0921\u0947\u0915\u094d\u0938 (\u092c\u0940\u090f\u092e\u0906\u0908) 18.5 \u0938\u0947 \u0928\u0940\u091a\u0947 \u0906\u0924\u093e \u0939\u0948 \u0924\u094b \u0906\u092a\u0915\u094b \u0915\u092e \u0935\u091c\u0928 \u0935\u093e\u0932\u093e \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0915\u0941\u091b \u0932\u094b\u0917 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092a\u0924\u0932\u0947 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939 \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0947\u0935\u093e \u092a\u094d\u0930\u0926\u093e\u0924\u093e \u0938\u0947 \u092a\u0930\u093e\u092e\u0930\u094d\u0936 \u0915\u0930\u0947\u0902 \u0915\u093f \u0935\u091c\u0928 \u092c\u0922\u093c\u0928\u093e \u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u0938\u0939\u0940 \u0939\u0948 \u092f\u093e \u0928\u0939\u0940\u0902\u0964<\/p> <h2 class=\"wp-block-heading\">\u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924<\/h2> <h3 class=\"wp-block-heading\">1. \u090f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u0905\u0927\u093f\u0936\u0947\u0937 \u092c\u0928\u093e\u090f\u0902<\/h3> <p>\u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a\u0915\u094b \u092c\u0930\u094d\u0928 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e \u0909\u092a\u092d\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u0936\u094b\u0927<em>American Journal of Clinical Nutrition<\/em>\u092a\u094d\u0930\u0924\u093f \u0938\u092a\u094d\u0924\u093e\u0939 1-2 \u092a\u093e\u0909\u0902\u0921 \u0915\u0947 \u0915\u094d\u0930\u092e\u093f\u0915, \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u0940 \u0930\u0916\u0930\u0916\u093e\u0935 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u0913\u0902 \u0938\u0947 \u090a\u092a\u0930 \u092a\u094d\u0930\u0924\u093f \u0926\u093f\u0928 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 300-500 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e \u0932\u0915\u094d\u0937\u094d\u092f \u0930\u0916\u0928\u0947 \u0915\u093e \u0938\u0941\u091d\u093e\u0935 \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">2. \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u0918\u0928\u0947, \u0909\u091a\u094d\u091a \u0915\u0948\u0932\u094b\u0930\u0940 \u0935\u093e\u0932\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902<\/h3> <p>\u0916\u093e\u0932\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u092d\u0930\u0928\u0947 \u0915\u0947 \u092c\u091c\u093e\u092f, \u0910\u0938\u0947 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u091a\u0941\u0928\u0947\u0902 \u091c\u094b \u090a\u0930\u094d\u091c\u093e \u0914\u0930 \u0906\u0935\u0936\u094d\u092f\u0915 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0926\u094b\u0928\u094b\u0902 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u094b\u0902\u0964 \u092a\u094b\u0937\u0923 \u0914\u0930 \u0906\u0939\u093e\u0930 \u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0905\u0915\u093e\u0926\u092e\u0940 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0924\u0947 \u0938\u092e\u092f \u092e\u093e\u0924\u094d\u0930\u093e \u0938\u0947 \u0905\u0927\u093f\u0915 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0915\u0947 \u092e\u0939\u0924\u094d\u0935 \u092a\u0930 \u091c\u094b\u0930 \u0926\u0947\u0924\u0940 \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">\u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u093f\u0926\u094d\u0927 \u0930\u0923\u0928\u0940\u0924\u093f\u092f\u093e\u0901<\/h2> <h3 class=\"wp-block-heading\">\u0905\u092a\u0928\u0947 \u0916\u093e\u0928\u0947 \u0915\u0947 \u092a\u0948\u091f\u0930\u094d\u0928 \u0915\u094b \u0905\u0928\u0941\u0915\u0942\u0932\u093f\u0924 \u0915\u0930\u0947\u0902<\/h3> <p><strong>\u0926\u093f\u0928 \u092d\u0930 \u092e\u0947\u0902 \u092c\u093e\u0930-\u092c\u093e\u0930 \u0916\u093e\u090f\u0902<\/strong><\/p> <ul class=\"wp-block-list\"><li>Consume 5-6 smaller meals every 2-3 hours instead of three large ones<\/li> <li>This approach helps maximize caloric intake without feeling overly full<\/li> <li>A study in the <em>Journal of Nutrition<\/em> found that frequent meals can improve nutrient absorption and weight gain<\/li> <\/ul> <figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/Meal-Planning-and-Frequency-Image.jpg\" alt=\"\" style=\"width:380px;height:auto\"\/><\/figure> <p><strong>\u0920\u0940\u0915 \u0938\u0947 \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f\u0947\u0921 \u0930\u0939\u0947\u0902<\/strong><\/p> <ul class=\"wp-block-list\"><li>Drink plenty of water throughout the day, but avoid drinking large amounts before meals<\/li> <li>Water supports digestion and nutrient absorption<\/li> <li>The National Academy of Medicine recommends about 15.5 cups of fluids daily for men and 11.5 cups for women<\/li> <\/ul> <h3 class=\"wp-block-heading\">\u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u093e\u0935\u0930 \u092b\u0942\u0921\u094d\u0938<\/h3> <p><strong>\u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u0938\u093e \u0914\u0930 \u0928\u091f\u094d\u0938<\/strong>\u0907\u0928 \u0915\u0948\u0932\u094b\u0930\u0940-\u0918\u0928\u0947 \u0935\u093f\u0915\u0932\u094d\u092a\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u0924\u093f\u0926\u093f\u0928 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902:<\/p> <ul class=\"wp-block-list\"><li>Almonds, walnuts, and cashews (160-185 calories per ounce)<\/li> <li>Peanut butter and other nut butters (190 calories per 2 tablespoons)<\/li> <li>Coconut and coconut products<\/li> <li>Raisins and dried fruits<\/li> <\/ul> <figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/Healthy-Fats-and-Nuts-Collection.jpg\" alt=\"\" style=\"width:443px;height:auto\"\/><\/figure> <p><strong>\u091c\u091f\u093f\u0932 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f<\/strong><\/p> <ul class=\"wp-block-list\"><li>Sweet potatoes and regular potatoes<\/li> <li>Beans and legumes<\/li> <li>Whole grain breads and cereals<\/li> <li>These provide sustained energy and important nutrients<\/li> <\/ul> <p><strong>\u0909\u091a\u094d\u091a \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u094b\u091f\u0940\u0928<\/strong>\u0907\u0902\u091f\u0930\u0928\u0947\u0936\u0928\u0932 \u0938\u094b\u0938\u093e\u0907\u091f\u0940 \u0911\u092b \u0938\u094d\u092a\u094b\u0930\u094d\u091f\u094d\u0938 \u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u0936\u0928 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0907\u091a\u094d\u091b\u0941\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0936\u0930\u0940\u0930 \u0915\u0947 \u0935\u091c\u0928 \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u0915\u093f\u0932\u094b\u0917\u094d\u0930\u093e\u092e 1.4-2.0 \u0917\u094d\u0930\u093e\u092e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u0940 \u0938\u093f\u092b\u093e\u0930\u093f\u0936 \u0915\u0930\u0924\u093e \u0939\u0948:<\/p> <figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/Protein-Sources-Showcase.jpg\" alt=\"\" style=\"width:350px;height:auto\"\/><\/figure> <ul class=\"wp-block-list\"><li>Eggs (complete protein with all essential amino acids)<\/li> <li>Lean chicken and turkey<\/li> <li>Fish (also provides omega-3 fatty acids)<\/li> <li>Full-fat dairy products<\/li> <\/ul> <h3 class=\"wp-block-heading\">\u0921\u0947\u092f\u0930\u0940 \u0914\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092f\u0941\u0915\u094d\u0924 \u092a\u0947\u092f \u092a\u0926\u093e\u0930\u094d\u0925<\/h3> <p><strong>\u0926\u0942\u0927 \u0914\u0930 \u0921\u0947\u092f\u0930\u0940 \u0909\u0924\u094d\u092a\u093e\u0926<\/strong><\/p> <ul class=\"wp-block-list\"><li>Use whole milk instead of low-fat varieties<\/li> <li>Include cheese, yogurt, and other full-fat dairy products<\/li> <li>Research shows that milk proteins can effectively support muscle growth<\/li> <\/ul> <p><strong>\u092a\u094c\u0937\u094d\u091f\u093f\u0915 \u0936\u0947\u0915 \u0914\u0930 \u0938\u094d\u092e\u0942\u0926\u0940<\/strong><\/p> <ul class=\"wp-block-list\"><li>Banana and peanut butter smoothies<\/li> <li>Protein shakes with fruits<\/li> <li>Milk-based beverages between meals<\/li> <\/ul> <figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/Smoothie-and-Shake-Station.jpg\" alt=\"\" style=\"aspect-ratio:1;width:236px;height:auto\"\/><\/figure> <h3 class=\"wp-block-heading\">\u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092b\u0932<\/h3> <p>\u0915\u0948\u0932\u094b\u0930\u0940 \u0935\u093e\u0932\u0947 \u092b\u0932 \u091a\u0941\u0928\u0947\u0902:<\/p> <figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/Fresh-Fruits-for-Weight-Gain.jpg\" alt=\"\" style=\"width:339px;height:auto\"\/><\/figure> <ul class=\"wp-block-list\"><li>Bananas (105 calories each, rich in potassium)<\/li> <li>Mangoes (135 calories per cup)<\/li> <li>Grapes (104 calories per cup)<\/li> <li>Custard apples (high in calories and vitamins)<\/li> <li>Avocados (320 calories each, healthy fats)<\/li> <\/ul> <h2 class=\"wp-block-heading\">\u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0940 \u0915\u092e\u0940 \u0915\u094b \u0926\u0942\u0930 \u0915\u0930\u0928\u093e<\/h2> <h3 class=\"wp-block-heading\">\u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u090f\u0928\u0940\u092e\u093f\u092f\u093e \u0915\u093e \u092e\u0941\u0915\u093e\u092c\u0932\u093e \u0915\u0930\u0947\u0902<\/h3> <figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/Nutritional-Deficiency-Foods.jpg\" alt=\"\" style=\"width:384px;height:auto\"\/><\/figure> <p>\u092f\u0926\u093f \u0906\u092a \u090f\u0928\u0940\u092e\u093f\u0915 \u0939\u0948\u0902 (\u0915\u092e \u0935\u091c\u0928 \u0935\u093e\u0932\u0947 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0906\u092e), \u0924\u094b \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902:<\/p> <ul class=\"wp-block-list\"><li>Spinach and dark leafy greens<\/li> <li>Pomegranate (antioxidants and iron)<\/li> <li>Beetroot (folate and iron)<\/li> <li>Watermelon (vitamin C helps iron absorption)<\/li> <\/ul> <p>\u0935\u0939\u0940<em>American Journal of Hematology<\/em>\u0907\u0938 \u092c\u093e\u0924 \u092a\u0930 \u091c\u094b\u0930 \u0926\u0947\u0924\u093e \u0939\u0948 \u0915\u093f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0938\u094d\u0930\u094b\u0924\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0906\u092f\u0930\u0928 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0915\u0947 \u0938\u0902\u092f\u094b\u091c\u0928 \u0938\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p> <h2 class=\"wp-block-heading\">\u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0940 \u092d\u0942\u092e\u093f\u0915\u093e<\/h2> <h3 class=\"wp-block-heading\">\u0936\u0915\u094d\u0924\u093f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0932\u093e\u092d<\/h3> <figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/Exercise-and-Wellness-Image.jpg\" alt=\"\" style=\"width:533px;height:auto\"\/><\/figure> <p>\u0906\u092e \u0927\u093e\u0930\u0923\u093e \u0915\u0947 \u0935\u093f\u092a\u0930\u0940\u0924, \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948:<\/p> <ul class=\"wp-block-list\"><li>Resistance training builds muscle mass, not just fat<\/li> <li>Yoga improves appetite and digestion<\/li> <li>Regular exercise increases overall stamina and well-being<\/li> <\/ul> <p>\u092e\u0947\u0902 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928<em>Journal of Applied Physiology<\/em>\u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0947 \u0938\u0947\u0935\u0928 \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0947 \u0938\u093e\u0925 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0938\u0902\u092f\u094b\u091c\u0928 \u0938\u0947 \u0905\u0915\u0947\u0932\u0947 \u0906\u0939\u093e\u0930 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u092c\u0947\u0939\u0924\u0930 \u0936\u0930\u0940\u0930 \u0938\u0902\u0930\u091a\u0928\u093e \u092e\u0947\u0902 \u092a\u0930\u093f\u0935\u0930\u094d\u0924\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">\u0905\u0928\u0941\u0936\u0902\u0938\u093f\u0924 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092a\u094d\u0930\u0915\u093e\u0930<\/h3> <ul class=\"wp-block-list\"><li>Weight lifting 3-4 times per week<\/li> <li>Bodyweight exercises (push-ups, squats)<\/li> <li>Yoga for flexibility and stress reduction<\/li> <li>Light cardio for cardiovascular health<\/li> <\/ul> <h2 class=\"wp-block-heading\">\u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0935\u093f\u091a\u093e\u0930<\/h2> <h3 class=\"wp-block-heading\">\u0928\u093f\u092f\u092e\u093f\u0924 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u093e \u0928\u093f\u0917\u0930\u093e\u0928\u0940<\/h3> <figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/Before_After-Progress-Tracking.jpg\" alt=\"\" style=\"width:473px;height:auto\"\/><\/figure> <p><strong>\u0928\u093f\u092f\u092e\u093f\u0924 \u091c\u093e\u0902\u091a \u0936\u0947\u0921\u094d\u092f\u0942\u0932 \u0915\u0930\u0947\u0902<\/strong><\/p> <ul class=\"wp-block-list\"><li>Monitor your progress with healthcare professionals<\/li> <li>Rule out underlying conditions causing weight loss<\/li> <li>Adjust your plan based on medical advice<\/li> <\/ul> <p><strong>\u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u0905\u0902\u0924\u0930\u094d\u0928\u093f\u0939\u093f\u0924 \u0915\u093e\u0930\u0923<\/strong>\u092e\u0947\u092f\u094b \u0915\u094d\u0932\u093f\u0928\u093f\u0915 \u0915\u0908 \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u094b\u0902 \u0915\u0940 \u092a\u0939\u091a\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b \u0905\u0938\u094d\u092a\u0937\u094d\u091f\u0940\u0915\u0943\u0924 \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902:<\/p> <ul class=\"wp-block-list\"><li>Thyroid disorders<\/li> <li>Digestive issues<\/li> <li>Mental health conditions<\/li> <li>Chronic diseases<\/li> <\/ul> <h2 class=\"wp-block-heading\">\u0928\u092e\u0942\u0928\u093e \u0926\u0948\u0928\u093f\u0915 \u092d\u094b\u091c\u0928 \u092f\u094b\u091c\u0928\u093e<\/h2> <p><strong>\u0915\u0932\u0947\u0935\u093e:<\/strong>\u0928\u091f\u094d\u0938, \u0915\u0947\u0932\u093e \u0914\u0930 \u092a\u0942\u0930\u0947 \u0926\u0942\u0927 \u0915\u0947 \u0938\u093e\u0925 \u0926\u0932\u093f\u092f\u093e<strong>\u092e\u0927\u094d\u092f \u0938\u0941\u092c\u0939:<\/strong>\u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u092a\u093e\u0909\u0921\u0930, \u092e\u0942\u0902\u0917\u092b\u0932\u0940 \u0915\u093e \u092e\u0915\u094d\u0916\u0928 \u0914\u0930 \u092b\u0932\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0938\u094d\u092e\u0942\u0926\u0940<strong>\u0926\u094b\u092a\u0939\u0930 \u0915\u093e \u092d\u094b\u091c\u0928:<\/strong>\u0936\u0915\u0930\u0915\u0902\u0926 \u0914\u0930 \u0938\u092c\u094d\u091c\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0917\u094d\u0930\u093f\u0932\u094d\u0921 \u091a\u093f\u0915\u0928<strong>\u0926\u094b\u092a\u0939\u0930 \u0915\u093e \u0928\u093e\u0936\u094d\u0924\u093e:<\/strong>\u092e\u093f\u0936\u094d\u0930\u093f\u0924 \u092e\u0947\u0935\u0947 \u0914\u0930 \u092a\u0928\u0940\u0930<strong>\u0930\u093e\u0924 \u0915\u093e \u0916\u093e\u0928\u093e:<\/strong>\u091a\u093e\u0935\u0932 \u0914\u0930 \u090f\u0935\u094b\u0915\u0948\u0921\u094b \u0915\u0947 \u0938\u093e\u0925 \u0938\u093e\u092e\u0928<strong>\u0936\u093e\u092e:<\/strong>\u0926\u0942\u0927 \u0915\u093e \u0917\u093f\u0932\u093e\u0938 \u092f\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0936\u0947\u0915<\/p> <h2 class=\"wp-block-heading\">\u091a\u093e\u092c\u0940 \u091b\u0940\u0928 \u0932\u0947\u0928\u093e<\/h2> <p>\u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0927\u0948\u0930\u094d\u092f \u0914\u0930 \u0928\u093f\u0930\u0902\u0924\u0930\u0924\u093e \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930, \u0915\u0948\u0932\u094b\u0930\u0940 \u092f\u0941\u0915\u094d\u0924 \u0916\u093e\u0926\u094d\u092f \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902, \u092c\u093e\u0930-\u092c\u093e\u0930 \u0916\u093e\u090f\u0902, \u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f\u0947\u0921 \u0930\u0939\u0947\u0902 \u0914\u0930 \u0909\u091a\u093f\u0924 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0964 \u0938\u092c\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092c\u093e\u0924 \u092f\u0939 \u0939\u0948 \u0915\u093f \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092a\u0947\u0936\u0947\u0935\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0915\u093e\u092e \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u0940 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0940 \u092f\u093e\u0924\u094d\u0930\u093e \u0906\u092a\u0915\u0940 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0914\u0930 \u0909\u092a\u092f\u0941\u0915\u094d\u0924 \u0939\u0948\u0964<\/p> <p>\u092f\u093e\u0926 \u0930\u0916\u0947\u0902, \u0938\u094d\u0925\u093e\u092f\u0940 \u0935\u091c\u0928 \u092c\u0922\u093c\u0928\u093e \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u092a\u094d\u0930\u0924\u093f \u0938\u092a\u094d\u0924\u093e\u0939 1-2 \u092a\u093e\u0909\u0902\u0921 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0924\u0947\u091c\u0940 \u0938\u0947 \u0935\u091c\u0928 \u092c\u0922\u093c\u0928\u0947 \u0938\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u091c\u091f\u093f\u0932\u0924\u093e\u090f\u0902 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0902 \u0914\u0930 \u0905\u0915\u094d\u0938\u0930 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u091f\u093f\u0915\u093e\u090a \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902\u0964<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0938\u094d\u0930\u094b\u0924 \u0914\u0930 \u0938\u0902\u0926\u0930\u094d\u092d<\/h2> <ol class=\"wp-block-list\"><li>World Health Organization. &#8220;BMI Classification.&#8221; WHO Global Database on Body Mass Index.<\/li> <li>American Journal of Clinical Nutrition. &#8220;Energy Balance and Weight Management.&#8221;<\/li> <li>Academy of Nutrition and Dietetics. &#8220;Position Paper on Weight Management.&#8221;<\/li> <li>Journal of Nutrition. &#8220;Meal Frequency and Nutrient Absorption.&#8221;<\/li> <li>National Academy of Medicine. &#8220;Dietary Reference Intakes for Water.&#8221;<\/li> <li>International Society of Sports Nutrition. &#8220;Protein Requirements for Athletes.&#8221;<\/li> <li>American Journal of Hematology. &#8220;Iron Absorption and Deficiency.&#8221;<\/li> <li>Journal of Applied Physiology. &#8220;Resistance Training and Weight Gain.&#8221;<\/li> <li>Mayo Clinic. &#8220;Unexplained Weight Loss: Causes and Treatment.&#8221;<\/li> <\/ol> ","protected":false},"excerpt":{"rendered":"<p>\u0915\u092e \u0935\u091c\u0928 \u0939\u094b\u0928\u093e \u0909\u0924\u0928\u093e \u0939\u0940 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u093f\u0924\u0928\u093e \u0915\u093f \u0905\u0927\u093f\u0915 \u0935\u091c\u0928 \u0939\u094b\u0928\u093e, \u0906\u092a\u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940, \u090a\u0930\u094d\u091c\u093e \u0915\u0947 \u0938\u094d\u0924\u0930 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":18852,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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