{"id":1548,"date":"2023-05-19T19:28:18","date_gmt":"2023-05-19T18:28:18","guid":{"rendered":"https:\/\/verywelfit.com\/?p=1548"},"modified":"2026-04-15T12:50:00","modified_gmt":"2026-04-15T07:20:00","slug":"6-%d8%a3%d8%ae%d8%b7%d8%a7%d8%a1-%d8%b4%d8%a7%d8%a6%d8%b9%d8%a9-%d9%81%d9%8a-%d9%8a%d9%88%d9%85-%d8%a7%d9%84%d8%ba%d8%b4-%d9%8a%d8%ac%d8%a8-%d8%aa%d8%ac%d9%86%d8%a8%d9%87%d8%a7","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/nutrition\/6-common-mistakes-on-a-cheat-day-you-must-avoid\/","title":{"rendered":"6 \u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u063a\u0634 \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u062d\u0627\u0636\u0631 \u060c \u064a\u0647\u062a\u0645 \u0627\u0644\u0628\u0634\u0631 \u0643\u062b\u064a\u0631\u064b\u0627 \u0628\u0627\u0644\u0639\u0627\u0631 \u0627\u0644\u062c\u0633\u062f\u064a. \u0645\u0646 \u0633\u0646 \u0623\u0635\u063a\u0631 \u060c \u064a\u064f\u0634\u0627\u0631 \u0625\u0644\u0649 \u0627\u0644\u0634\u0628\u0627\u0628 \u0639\u0644\u0649 \u0623\u0646\u0647\u0645 \u0645\u0645\u062a\u0644\u0626\u0648\u0646 \u0641\u064a \u0627\u0644\u0645\u062f\u0631\u0633\u0629. \u0647\u0630\u0627 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 <a href=\"https:\/\/freaktofit.com\/how-do-you-maintain-your-mental-health\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629<\/a>. That&#8217;s why it is always important to keep focus on fitness. There should be no social limit on body size and weight. There are many people in this trend of dieting, who would not have eaten their favorite food for years.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0639 \u0648\u0636\u0639 \u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u060c \u064a\u062a\u0645 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0644 \u0628\u0643\u0644 \u0639\u0627\u0645 \u0641\u064a \u0627\u0644\u0633\u0627\u062f\u0633 \u0645\u0646 \u0645\u0627\u064a\u0648 \u0628\u0627\u0639\u062a\u0628\u0627\u0631\u0647 \u064a\u0648\u0645\u064b\u0627 \u0639\u0627\u0644\u0645\u064a\u064b\u0627 \u0644\u0644\u062d\u0645\u064a\u0629. \u0641\u0644\u0645\u0627\u0630\u0627 \u0644\u0627 \u062a\u0646\u062a\u0647\u0632 \u0647\u0630\u0647 \u0627\u0644\u0641\u0631\u0635\u0629 \u0644\u062a\u062d\u0631\u064a\u0631 \u0628\u0631\u0627\u0639\u0645 \u0627\u0644\u062a\u0630\u0648\u0642 \u0644\u062f\u064a\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0646 \u062a\u0646\u0627\u0648\u0644 \u0637\u0639\u0627\u0645\u0643 \u0627\u0644\u0645\u0641\u0636\u0644 \u0644\u064a\u0633 \u062e\u0637\u0623 \u060c \u0648\u0644\u0643\u0646 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062c\u062f\u064b\u0627 \u0623\u0646 \u062a\u0639\u062a\u0646\u064a \u0628\u0635\u062d\u062a\u0643 \u0645\u0639\u0647.<strong> <\/strong>\u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u062e\u0637\u0623 \u0627\u0644\u0622\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0648\u062c\u0628\u0629 \u063a\u0634 \u0639\u0631\u0636\u064a\u0629 \u0645\u0639 \u0625\u0647\u0645\u0627\u0644 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0635\u062d\u064a. \u0644\u0643\u0646 \u0628\u0639\u0636 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062a\u064a \u0627\u0631\u062a\u0643\u0628\u062a \u0623\u062b\u0646\u0627\u0621 \u0644\u0639\u0628 \u0648\u062c\u0628\u0629 \u0627\u0644\u063a\u0634 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062f\u0645\u0631 \u0643\u0644 \u0639\u0645\u0644\u0643 \u0627\u0644\u0635\u0639\u0628.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0646\u062d\u0646 \u0641\u064a VeryWelfit \u0646\u0644\u0641\u062a \u0627\u0646\u062a\u0628\u0627\u0647\u0643 \u0625\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u064a\u0642 \u0631\u062d\u0644\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"no-diet\"><strong>\u064a\u0648\u0645 \u0639\u0627\u0644\u0645\u064a \u0644\u0627 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a 2023.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u062a\u0645 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0644 \u0628\u064a\u0648\u0645 \u0639\u0627\u0644\u0645\u064a \u0644\u0644\u062d\u0645\u064a\u0629 \u0643\u0644 \u0639\u0627\u0645 \u0641\u064a \u0627\u0644\u0633\u0627\u062f\u0633 \u0645\u0646 \u0645\u0627\u064a\u0648 \u060c \u0623\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0630\u064a \u064a\u062a\u0639\u064a\u0646 \u0639\u0644\u064a\u0643 \u0641\u064a\u0647 \u0631\u0641\u0636 \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062d\u0638\u0631 \u0641\u064a \u0645\u0633\u0623\u0644\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0627\u0644\u063a\u0631\u0636 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0645\u0646 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0644 \u0628\u0647\u0630\u0627 \u0627\u0644\u064a\u0648\u0645 \u0647\u0648 \u0646\u0634\u0631 \u0627\u0644\u0648\u0639\u064a \u0628\u064a\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u062d\u0648\u0644 \u0642\u0628\u0648\u0644 \u0623\u062c\u0633\u0627\u062f\u0647\u0645 \u0648\u0642\u0628\u0648\u0644 \u062c\u0645\u064a\u0639 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"limit\"><strong>\u064a\u062c\u0628 \u0623\u0644\u0627 \u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u062d\u062f \u0627\u062c\u062a\u0645\u0627\u0639\u064a \u0644\u062d\u062c\u0645 \u0627\u0644\u062c\u0633\u0645 \u0648\u0648\u0632\u0646\u0647.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0642\u062f \u062d\u062f\u062f \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u062d\u062f\u064b\u0627 \u0645\u062d\u062f\u062f\u064b\u0627 \u0644\u062d\u062c\u0645 \u0627\u0644\u062c\u0633\u0645 \u0648\u0648\u0632\u0646\u0647 \u0648\u0641\u0642\u064b\u0627 \u0644\u0645\u0642\u064a\u0627\u0633\u0647\u0645. \u0625\u0630\u0627 \u0648\u0642\u0639 \u0627\u0644\u0631\u062c\u0644 \u0623\u0648 \u0627\u0644\u0645\u0631\u0623\u0629 \u0636\u0645\u0646 \u0627\u0644\u0642\u064a\u062f \u0627\u0644\u0645\u062d\u062f\u062f \u0641\u0647\u0648 \u0644\u0627\u0626\u0642. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0631\u0623\u0633 \u0648\u0648\u0632\u0646 \u0627\u0644\u0631\u062c\u0644 \u0623\u0648 \u0627\u0644\u0645\u0631\u0623\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u060c \u0641\u0633\u064a\u062a\u0645 \u062a\u062e\u0632\u064a\u0646\u0647\u0645\u0627 \u0641\u064a \u0641\u0626\u0629 <a href=\"https:\/\/freaktofit.com\/what-is-obesity-symptoms-causes-treatment-and-exercises\/\" target=\"_blank\" rel=\"noopener\">\u0633\u0645\u0646\u0629<\/a>.<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5764193\/\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0648\u0632\u0646 \u0647\u064a \u0623\u0635\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0648\u062a\u0631\u064a\u062f \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u064a\u0647\u0627. \u0644\u0643\u0646 \u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u0628\u062f\u0623 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 <a href=\"https:\/\/freaktofit.com\/food-to-reduce-stress-level\/\" target=\"_blank\" rel=\"noopener\">\u0625\u062c\u0647\u0627\u062f <\/a>\u0639\u0644\u0649 \u0643\u0644 \u0643\u064a\u0644\u0648 \u0645\u0646 \u0648\u0632\u0646\u0643.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"613\" height=\"411\" src=\"https:\/\/cdn.verywelfit.com\/2026\/04\/output-95.png\" alt=\"\u0625\u062e\u0631\u0627\u062c \" class=\"wp-image-21687\"\/><figcaption class=\"wp-element-caption\"><em>\u064a\u0633\u0644\u0637 \u0627\u0644\u0631\u0633\u0645 \u0627\u0644\u0628\u064a\u0627\u0646\u064a \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u062a\u0623\u062b\u064a\u0631 \u0633\u0644\u0648\u0643\u064a\u0627\u062a \u064a\u0648\u0645 \u0627\u0644\u063a\u0634 \u0639\u0644\u0649 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0623\u064a\u0636\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u060c \u0645\u0645\u0627 \u064a\u064f\u0638\u0647\u0631 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0623\u0642\u0648\u0649 \u0645\u0646 \u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u060c \u0645\u0639 \u0645\u0633\u0627\u0647\u0645\u0627\u062a \u0645\u0639\u062a\u062f\u0644\u0629 \u0645\u0646 \u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 (Hall et al. \u060c NIH \u060c 2017 \u061b Yeomans \u060c AJCN \u060c 2004).<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"common-mistakes\"><strong>6 \u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u063a\u0634 \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062d\u062f\u062b\u062a VeryWelfit \u0625\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 \u062d\u0648\u0644 \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0636\u0648\u0639. \u0644\u0642\u062f \u062a\u062d\u062f\u062b\u0648\u0627 \u0639\u0646 \u0628\u0639\u0636 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u0627\u0631\u062a\u0643\u0628\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u063a\u0634 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0644\u064a\u0648\u0645 \u0627\u0644\u063a\u0634 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0648\u062c\u0628\u0629 \u0627\u0644\u063a\u0634.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0635\u0645\u0645 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0634\u0631 \u064a\u0648\u0645 \u0627\u0644\u063a\u0634 \u0643\u0628\u062f\u064a\u0644 \u0644\u0648\u062c\u0628\u0629 \u0627\u0644\u063a\u0634 \u0648\u0647\u0630\u0627 \u0623\u0643\u0628\u0631 \u062e\u0637\u0623 \u0644\u0647\u0645. \u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u062e\u0637\u0623 \u062a\u0646\u0627\u0648\u0644 \u0637\u0639\u0627\u0645\u0643 \u0627\u0644\u0645\u0641\u0636\u0644 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u063a\u0636\u0648\u0646 \u0623\u064a\u0627\u0645 \u0642\u0644\u064a\u0644\u0629 \u0644\u062a\u0647\u062f\u0626\u0629 \u0630\u0648\u0642\u0643 \u060c \u0648\u0644\u0643\u0646 <a href=\"https:\/\/verywelfit.com\/nutrition\/how-i-built-a-high-protein-meal-plan-while-using-weight-loss-medication\/\" data-wpil-monitor-id=\"822\">\u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0644\u064a\u0648\u0645 \u0627\u0644\u063a\u0634 \u060c \u0623\u064a \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u063a\u064a\u0631 \u0635\u062d\u064a\u0629<\/a> \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0647\u0648 \u062e\u0637\u0623 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"776\" height=\"500\" src=\"https:\/\/cdn.verywelfit.com\/2023\/05\/cheat-day.jpg\" alt=\"\u064a\u0648\u0645 \u0627\u0644\u063a\u0634\" class=\"wp-image-1900\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/05\/cheat-day.jpg 776w, https:\/\/cdn.verywelfit.com\/2023\/05\/cheat-day-300x193.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/05\/cheat-day-768x495.jpg 768w\" sizes=\"auto, (max-width: 776px) 100vw, 776px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u060c \u0641\u0625\u0646\u0643 \u062a\u0623\u062e\u0630 \u0627\u0644\u0643\u062b\u064a\u0631 <a href=\"https:\/\/freaktofit.com\/how-to-burn-600-calories-in-60-minutes\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u0648\u0623\u0646\u062a \u062a\u062d\u0631\u0642<\/a> \u0641\u064a \u0623\u0633\u0628\u0648\u0639\u0643 \u0643\u0644\u0647. \u0647\u0630\u0627 \u0644\u0647 \u062a\u0623\u062b\u064a\u0631 \u0633\u0644\u0628\u064a \u0644\u0644\u063a\u0627\u064a\u0629 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u064a\u0624\u062b\u0631 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a \u0641\u062c\u0623\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0648\u0642\u0648\u0629 \u0627\u0644\u0642\u0648\u0629. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0639\u064a\u0634 \u0645\u0639 \u0645\u062e\u0644\u0641\u0627\u062a \u0627\u0644\u063a\u0634 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2 \u063a\u0634 \u0645\u062a\u0643\u0631\u0631 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0625\u062f\u0645\u0627\u0646 \u0639\u0644\u0649 \u062e\u0637\u0629 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u063a\u064a\u0631 \u0627\u0644\u0646\u0632\u064a\u0647\u0629 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631 \u060c \u0641\u0625\u0646\u0647 \u064a\u0628\u0637\u0626 \u0639\u0648\u0627\u0642\u0628 \u0628\u0631\u0646\u0627\u0645\u062c \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631. \u062e\u0644\u0627\u0644 \u0630\u0644\u0643 \u060c \u062a\u0639\u062a\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0648\u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u060c \u0648\u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u0646\u0627\u0633\u0628 \u0627\u0644\u0622\u0646 \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0644\u0627\u0642 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0630\u0644\u0643 \u062d\u062f\u062f \u062f\u0627\u0626\u0645\u064b\u0627 \u0648\u0642\u062a\u064b\u0627 \u0645\u062d\u062f\u062f\u064b\u0627 \u0644\u0644\u063a\u0634 \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0627\u062a. \u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0630\u0644\u0643 \u060c \u062d\u0627\u0648\u0644 \u0623\u0644\u0627 \u062a\u0623\u0643\u0644 \u0623\u064a \u0634\u064a\u0621 \u063a\u064a\u0631 \u0635\u062d\u064a. \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062c\u0639\u0644 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u063a\u0634.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0631\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u063a\u0634\u060c \u0641\u0642\u062f \u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 <a href=\"https:\/\/verywelfit.com\/nutrition\/2200-calorie-diet-plan-for-weight-gain-expert-recommended\/\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/a>.<strong> <\/strong>\u0644\u0646\u0641\u062a\u0631\u0636 \u0623\u0646\u0643 \u062a\u0646\u0627\u0648\u0644\u062a \u0627\u062b\u0646\u064a\u0646 \u0645\u0646 \u0634\u0628\u0627\u062a\u064a\u0633 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0641\u064a \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0648\u0643\u0644\u0647\u0627 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 5 chapattis \u060c \u062b\u0645 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629 \u060c \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629 \u060c \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u062c\u0633\u0645\u0643 \u0623\u0643\u0644\u0647 \u0627\u0644\u0622\u0646 \u0648\u064a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0628\u0646\u064a\u0629 \u0627\u0644\u062f\u0647\u0648\u0646. <strong> <\/strong>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0645\u0641\u0627\u062c\u0626 \u0641\u064a \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0631\u0627\u062c\u0639 \u0639\u0646 \u0643\u0644 \u0639\u0645\u0644\u0643 \u0627\u0644\u0634\u0627\u0642.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u063a\u0634 \u0641\u064a \u0627\u0644\u0648\u062c\u0628\u0629. \u0648\u062c\u0628\u0629 \u0627\u0644\u063a\u0634 \u062a\u0639\u0646\u064a \u062a\u0646\u0627\u0648\u0644 \u0637\u0639\u0627\u0645\u0643 \u0627\u0644\u0645\u0641\u0636\u0644 \u060c \u0641\u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u062a\u0646\u0627\u0648\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0643\u0645\u064a\u0629 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0645\u0639\u062a\u0627\u062f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. \u062a\u062e\u0637\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u063a\u0634.<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Naukasana.jpg\" alt=\"\u0627\u0644\u0646\u0639\u0648\u062c\u0627\u0629\" class=\"wp-image-1194\" srcset=\"https:\/\/cdn.verywelfit.com\/2023\/04\/Naukasana.jpg 1000w, https:\/\/cdn.verywelfit.com\/2023\/04\/Naukasana-300x200.jpg 300w, https:\/\/cdn.verywelfit.com\/2023\/04\/Naukasana-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u064a\u0639\u0646\u064a \u063a\u0634 \u0648\u062c\u0628\u0629 \u0623\u0646\u0647 \u0639\u0644\u064a\u0643 \u062f\u0627\u0626\u0645\u064b\u0627 \u062a\u062e\u0637\u064a <a href=\"https:\/\/verywelfit.com\/fitness\/kiat-jud-dai-workout-benefits-with-reviews-and-steps\/\">\u062a\u062f\u0631\u0628 <\/a>\u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u064a\u0648\u0645. \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0630\u0643\u0631 \u0623\u0646\u0643 \u062a\u0633\u062a\u0647\u0644\u0643 \u0628\u0627\u0644\u0641\u0639\u0644 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u060c \u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643 \u060c \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u060c \u064a\u062a\u0645 \u062a\u062e\u0632\u064a\u0646 \u0647\u0630\u0647 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u062c\u0633\u0645\u0643 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. \u062f\u0645\u062c \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0648\u0627\u0644\u0643\u062d\u0648\u0644 \u0641\u064a \u0648\u062c\u0628\u0629 \u0627\u0644\u063a\u0634.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u062a\u062e\u0637\u0637 \u0644\u0648\u062c\u0628\u0629 \u063a\u0634 \u060c \u0641\u0623\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0628\u0645\u0627 \u062a\u0623\u0643\u0644\u0647 \u062e\u0644\u0627\u0644 \u062a\u0644\u0643 \u0627\u0644\u0641\u062a\u0631\u0629. \u0648\u062c\u0628\u0629 \u0627\u0644\u063a\u0634 \u0644\u0627 \u062a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u0623\u0643\u0644 <a href=\"https:\/\/freaktofit.com\/healthy-junk-foods\/\" target=\"_blank\" rel=\"noopener\">\u0648\u062c\u0628\u0627\u062a \u062e\u0641\u064a\u0641\u0629<\/a> \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0633\u0643\u0631 \u063a\u064a\u0631 \u0635\u062d\u064a \u0648\u0645\u0643\u0631\u0631 \u0648\u0645\u0639\u0627\u0644\u062c \u0648\u0645\u0636\u0627\u0641. \u0625\u0646\u0647\u0627 \u0625\u0634\u0627\u0631\u0629 \u0625\u0644\u0649 \u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u063a\u064a\u0631 \u0635\u062d\u064a \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u062c\u0633\u0645\u0643. \u0644\u0630\u0627 \u0627\u062e\u062a\u0631 \u0628\u062f\u0642\u0629 \u0648\u0627\u062e\u062a\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647 \u060c \u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0623\u064a\u0636\u064b\u0627 \u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0643\u062d\u0648\u0644\u064a\u0629 \u0641\u064a \u0645\u0637\u062d\u0646\u0629 \u0627\u0644\u063a\u0634. \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0643\u062d\u0648\u0644\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0628\u064a\u0631\u0629 \u0645\u062d\u0645\u0644\u0629 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646\u064a\u0646 \u0645\u0646\u062a\u0634\u064a\u0646 \u060c \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0634\u0639\u0648\u0631 \u0648\u0645\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0631\u063a\u0628\u0629 \u060c \u0648\u0625\u062f\u0631\u0627\u062c <a href=\"https:\/\/freaktofit.com\/is-alkaline-water-help-to-reduce-alcohol-flush\/\" target=\"_blank\" rel=\"noopener\">\u062e\u0645\u0631 <\/a>on a cheat day can lead you to binge on unhealthy foods. Which will damage all your tough work. That&#8217;s why hold these matters in mind.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. \u0644\u0627 \u064a\u0634\u0645\u0644 \u0630\u0644\u0643 \u0648\u062c\u0628\u0629 \u0627\u0644\u063a\u0634 \u0641\u064a \u062e\u0637\u0629 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0647\u0648 \u062e\u0637\u0623 \u0623\u064a\u0636\u064b\u0627.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dieting does not mean punishing yourself. No dietician asks you to completely sacrifice your cravings. According to professional experts, strict diet plan helps in weight loss but can be fatal for you in many other forms. The process of weight loss should be taken with restraint. Taking a short break and satisfying your taste buds won&#8217;t hurt.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+1 \u0645\u0635\u062f\u0631<\/h4>\n<div class=\"accordion-container\">\n<p><span style=\"font-size: 14px;\">\u0644\u062f\u0649 VeryWelfit \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0635\u0627\u0631\u0645\u0629 \u0628\u0634\u0623\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0631\u0627\u062c\u0639\u0647\u0627 \u0627\u0644\u0623\u0642\u0631\u0627\u0646 \u0648\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629. \u0646\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0631\u0627\u062c\u0639 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629. \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0645\u0627\u0646 \u062f\u0642\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0646\u0627 \u0648\u062a\u062d\u062f\u064a\u062b\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0631\u0627\u0621\u0629 <a href=\"https:\/\/verywelfit.com\/fitness-and-nutrition-evidence-disclaimers\/\">\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062a\u062d\u0631\u064a\u0631<\/a>.<\/span><\/p>\n<ol>\n<li>\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0641\u0642\u0648\u062f \u0648\u0627\u0644\u0625\u062f\u0627\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f \u0644\u0644\u0633\u0645\u0646\u0629 \u061b; <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5764193\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5764193\/<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u062d\u0627\u0636\u0631 \u060c \u064a\u0647\u062a\u0645 \u0627\u0644\u0628\u0634\u0631 \u0643\u062b\u064a\u0631\u064b\u0627 \u0628\u0627\u0644\u0639\u0627\u0631 \u0627\u0644\u062c\u0633\u062f\u064a. \u0645\u0646 \u0633\u0646 \u0623\u0635\u063a\u0631 \u060c \u064a\u064f\u0634\u0627\u0631 \u0625\u0644\u0649 \u0627\u0644\u0634\u0628\u0627\u0628 \u0639\u0644\u0649 \u0623\u0646\u0647\u0645 \u0645\u0645\u062a\u0644\u0626\u0648\u0646 \u0641\u064a \u0627\u0644\u0645\u062f\u0631\u0633\u0629. \u0647\u0630\u0627 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0635\u062d\u062a\u0647\u0645 \u0627\u0644\u0639\u0642\u0644\u064a\u0629. \u2026 <\/p>\n<p class=\"read-more-container\"><a title=\"6 \u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u063a\u0634 \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/nutrition\/6-common-mistakes-on-a-cheat-day-you-must-avoid\/#more-1548\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 6 \u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u063a\u0634 \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":2,"featured_media":1898,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_ogeeat_og_title":"","_ogeeat_og_description":"","_ogeeat_og_image":"","_ogeeat_tw_title":"","_ogeeat_tw_description":"","_ogeeat_tw_image":"","footnotes":""},"categories":[3],"tags":[363,362,364],"class_list":["post-1548","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-common-mistakes-on-a-cheat-day","tag-mistakes-on-a-cheat-day","tag-mistakes-on-a-cheat-day-you-must-avoid"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/1548","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=1548"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/1548\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/1898"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=1548"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=1548"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=1548"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}