{"id":9404,"date":"2026-01-05T20:00:21","date_gmt":"2026-01-05T16:30:21","guid":{"rendered":"https:\/\/30ib.ir\/?p=9404"},"modified":"2026-01-14T11:59:48","modified_gmt":"2026-01-14T08:29:48","slug":"how-lose-20-kilos-week","status":"publish","type":"post","link":"https:\/\/30ib.ir\/blog\/how-lose-20-kilos-week\/","title":{"rendered":"\u0686\u06af\u0648\u0646\u0647 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 20 \u06a9\u06cc\u0644\u0648 \u0644\u0627\u063a\u0631 \u0634\u0648\u06cc\u0645"},"content":{"rendered":"<p>\u0644\u0627\u063a\u0631 \u0634\u062f\u0646 \u0648 \u062f\u0627\u0634\u062a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u06cc\u06a9\u06cc \u0627\u0632 \u062f\u063a\u062f\u063a\u0647 \u0647\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0645\u0631\u062f\u0645 \u062c\u0647\u0627\u0646 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc \u0634\u0648\u062f. \u0627\u06cc\u0646\u06a9\u0647 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f 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\u0645\u0633\u06cc\u0631 \u06a9\u0645 \u06a9\u0631\u062f\u0646 \u0648\u0632\u0646 \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0645\u06a9 \u062f\u0647\u0646\u062f\u0647 \u0627\u0633\u062a. \u062a\u063a\u0630\u06cc\u0647 \u0648 \u0648\u0631\u0632\u0634 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0645\u06cc \u062a\u0648\u0627\u0646\u0646\u062f \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647 \u0648\u0632\u0646 \u0627\u06cc\u062f\u0647 \u0622\u0644\u062a\u0627\u0646 \u0628\u0631\u0633\u0627\u0646\u0646\u062f. \u0628\u0627 <a href=\"https:\/\/30ib.ir\/\">\u0633\u06cc\u0628<\/a> \u0647\u0645\u0631\u0627\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-center counter-hierarchy ez-toc-counter-rtl ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<div class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">\u0622\u0646\u0686\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0645\u06cc\u062e\u0648\u0627\u0646\u06cc\u062f<\/div>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 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class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/30ib.ir\/blog\/how-lose-20-kilos-week\/#%D8%A8%D8%B1%D9%86%D8%A7%D9%85%D9%87-%D9%88%D8%B1%D8%B2%D8%B4%DB%8C-%DB%8C%DA%A9-%D9%87%D9%81%D8%AA%D9%87-%D8%A8%D8%B1%D8%A7%DB%8C-%DA%A9%D8%A7%D9%87%D8%B4-20-%DA%A9%DB%8C%D9%84%D9%88\" title=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 20 \u06a9\u06cc\u0644\u0648\">\u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 20 \u06a9\u06cc\u0644\u0648<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A8%D8%B1%D9%86%D8%A7%D9%85%D9%87-%D8%BA%D8%B0%D8%A7%DB%8C%DB%8C-%DB%8C%DA%A9-%D9%87%D9%81%D8%AA%D9%87-%D8%A8%D8%B1%D8%A7%DB%8C-%DA%A9%D8%A7%D9%87%D8%B4-20-%DA%A9%DB%8C%D9%84%D9%88\"><\/span>\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 20 \u06a9\u06cc\u0644\u0648<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0627\u062b\u0631 \u0628\u062e\u0634\u06cc \u0645\u0635\u0631\u0641 \u0628\u0631\u062e\u06cc \u0627\u0632 \u063a\u0630\u0627\u0647\u0627 \u0648 \u0639\u062f\u0645 \u0645\u0635\u0631\u0641 \u0628\u0631\u062e\u06cc \u062f\u06cc\u06af\u0631 \u062f\u0631 \u0637\u0648\u0644 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u062a\u0627\u062b\u06cc\u0631 \u0628\u0633\u0632\u0627\u06cc\u06cc \u062f\u0631 \u0648\u0632\u0646 \u0634\u0645\u0627 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f. \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0645 \u06a9\u0631\u062f\u0646 \u0648\u0632\u0646 20 \u06a9\u06cc\u0644\u0648 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0627\u0632 \u063a\u0630\u0627\u0647\u0627\u06cc \u06a9\u0645 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u0648\u0639\u062f\u0647 \u0647\u0627\u06cc \u062e\u0648\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0634\u0627\u0645 \u0648 \u0646\u0627\u0647\u0627\u0631 \u062f\u0631 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0645\u0637\u0627\u0628\u0642 \u062c\u062f\u0627\u0648\u0644 \u0632\u06cc\u0631 \u0627\u0633\u062a:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9406 size-full\" src=\"https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week2.jpg\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 20 \u06a9\u06cc\u0644\u0648\" width=\"850\" height=\"450\" srcset=\"https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week2.jpg 850w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week2-300x159.jpg 300w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week2-150x79.jpg 150w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week2-768x407.jpg 768w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week2-310x165.jpg 310w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/p>\n<table style=\"height: 415px;\" width=\"1377\">\n<tbody>\n<tr>\n<td width=\"534\"><strong>\u0648\u0639\u062f\u0647 \u0646\u0627\u0647\u0627\u0631<\/strong><\/td>\n<td width=\"90\"><strong>\u0631\u0648\u0632 \u0647\u0641\u062a\u0647<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"534\"><strong>\u0633\u0627\u0644\u0627\u062f \u0641\u0635\u0644 \u0628\u062f\u0648\u0646 \u0633\u0633 + 10 \u0642\u0627\u0634\u0642 \u0628\u0631\u0646\u062c \u0642\u0647\u0648\u0647 \u0627\u06cc + \u06cc\u06a9 \u062a\u06a9\u0647 \u06af\u0648\u0634\u062a \u0633\u0641\u06cc\u062f<\/strong><\/td>\n<td width=\"90\"><strong>\u0634\u0646\u0628\u0647<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"534\"><strong>\u0633\u0627\u0644\u0627\u062f \u0633\u0628\u0632\u06cc\u062c\u0627\u062a + \u06cc\u06a9 \u0686\u0647\u0627\u0631\u0645 \u0646\u0627\u0646 \u0644\u0648\u0627\u0634 + \u062f\u0648 \u0639\u062f\u062f \u06a9\u062a\u0644\u062a<\/strong><\/td>\n<td width=\"90\"><strong>\u06cc\u06a9 \u0634\u0646\u0628\u0647<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"534\"><strong>\u0633\u0627\u0644\u0627\u062f \u0641\u0635\u0644 \u0628\u062f\u0648\u0646 \u0633\u0633 + \u06cc\u06a9 \u0633\u06cc\u062e \u06af\u0648\u0634\u062a \u06a9\u0628\u0627\u0628\u06cc + \u06a9\u0641 \u062f\u0633\u062a \u0646\u0627\u0646 \u0633\u0646\u06af\u06a9<\/strong><\/td>\n<td width=\"90\"><strong>\u062f\u0648 \u0634\u0646\u0628\u0647<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"534\"><strong>\u0633\u0627\u0644\u0627\u062f + \u06cc\u06a9 \u0639\u062f\u062f \u06a9\u0648\u0641\u062a\u0647 \u06cc\u0627 \u062f\u0648 \u0639\u062f\u062f \u062f\u0644\u0645\u0647<\/strong><\/td>\n<td width=\"90\"><strong>\u0633\u0647 \u0634\u0646\u0628\u0647<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"534\"><strong>\u0633\u0627\u0644\u0627\u062f \u0633\u0628\u0632\u06cc\u062c\u0627\u062a + \u06cc\u06a9 \u062a\u06a9\u0647 \u0645\u0631\u063a \u0622\u0628 \u067e\u0632 + \u06cc\u06a9 \u06a9\u0641\u06af\u06cc\u0631 \u0628\u0631\u0646\u062c<\/strong><\/td>\n<td width=\"90\"><strong>\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"534\"><strong>\u06cc\u06a9 \u0686\u0647\u0627\u0631\u0645 \u0646\u0627\u0646 \u0644\u0648\u0627\u0634 + \u062e\u0648\u0631\u0634 \u062f\u0644\u062e\u0648\u0627\u0647 \u067e\u0646\u062c \u0642\u0627\u0634\u0642 + \u06cc\u06a9 \u06a9\u0641\u06af\u06cc\u0631 \u0628\u0631\u0646\u062c<\/strong><\/td>\n<td width=\"90\"><strong>\u067e\u0646\u062c \u0634\u0646\u0628\u0647<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"534\"><strong>\u0633\u0627\u0644\u0627\u062f \u0641\u0635\u0644 \u0628\u062f\u0648\u0646 \u0633\u0633 + \u06af\u0648\u0634\u062a \u06a9\u0628\u0627\u0628\u06cc \u067e\u062e\u062a\u0647 \u06cc\u0627 \u06a9\u0628\u0627\u0628\u06cc + \u06a9\u0641 \u062f\u0633\u062a \u0646\u0627\u0646 \u0633\u0646\u06af\u06a9<\/strong><\/td>\n<td width=\"90\"><strong>\u062c\u0645\u0639\u0647<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9407 size-full\" src=\"https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week3.jpg\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 20 \u06a9\u06cc\u0644\u0648\" width=\"850\" height=\"450\" srcset=\"https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week3.jpg 850w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week3-300x159.jpg 300w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week3-150x79.jpg 150w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week3-768x407.jpg 768w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week3-310x165.jpg 310w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/p>\n<table style=\"height: 450px;\" width=\"1393\">\n<tbody>\n<tr>\n<td width=\"534\"><strong>\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0634\u0627\u0645<\/strong><\/td>\n<td width=\"90\"><strong>\u0631\u0648\u0632 \u0647\u0641\u062a\u0647<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"534\"><strong>\u0633\u0627\u0644\u0627\u062f \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627 \u0645\u0627\u0633\u062a\u00a0 \u06cc\u06a9 \u06a9\u0627\u0633\u0647 \u06a9\u0648\u0686\u06a9 + \u06cc\u06a9 \u06a9\u0641 \u062f\u0633\u062a \u0646\u0627\u0646 \u0644\u0648\u0627\u0634<\/strong><\/td>\n<td width=\"90\"><strong>\u0634\u0646\u0628\u0647<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"534\"><strong>\u06cc\u06a9 \u062a\u06a9\u0647 \u06af\u0648\u0634\u062a \u0645\u0631\u063a \u06cc\u0627 \u0645\u0627\u0647\u06cc + \u06cc\u06a9 \u06a9\u0641 \u062f\u0633\u062a \u0646\u0627\u0646<\/strong><\/td>\n<td width=\"90\"><strong>\u06cc\u06a9\u0634\u0646\u0628\u0647<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"534\"><strong>\u0633\u0647 \u0639\u062f\u062f \u0633\u06cc\u0628 \u0632\u0645\u06cc\u0646\u06cc \u0622\u0628 \u067e\u0632 \u0645\u062a\u0648\u0633\u0637 + \u0633\u0627\u0644\u0627\u062f \u0633\u0628\u0632\u06cc\u062c\u0627\u062a<\/strong><\/td>\n<td width=\"90\"><strong>\u062f\u0648 \u0634\u0646\u0628\u0647<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"534\"><strong>\u0633\u0648\u067e \u0631\u0634\u062a\u0647 \u0641\u0631\u0646\u06af\u06cc \u06cc\u06a9 \u067e\u06cc\u0627\u0644\u0647 \u06a9\u0648\u0686\u06a9 + \u0633\u0627\u0644\u0627\u062f \u0641\u0635\u0644<\/strong><\/td>\n<td width=\"90\"><strong>\u0633\u0647 \u0634\u0646\u0628\u0647<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"534\"><strong>\u06cc\u06a9 \u0644\u06cc\u0648\u0627\u0646 \u062e\u0648\u0631\u0627\u06a9 \u0644\u0648\u0628\u06cc\u0627\u06cc \u0686\u06cc\u062a\u06cc + \u0633\u0627\u0644\u0627\u062f + \u06cc\u06a9 \u06a9\u0641 \u062f\u0633\u062a \u0646\u0627\u0646<\/strong><\/td>\n<td width=\"90\"><strong>\u0686\u0647\u0627\u0631 \u0634\u0646\u0628\u0647<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"534\"><strong>20 \u06af\u0631\u0645 \u067e\u0646\u06cc\u0631 \u0641\u062a\u0627 + 4 \u0639\u062f\u062f \u06af\u0631\u062f\u0648 + \u06cc\u06a9 \u06a9\u0641 \u062f\u0633\u062a \u0646\u0627\u0646<\/strong><\/td>\n<td width=\"90\"><strong>\u067e\u0646\u062c \u0634\u0646\u0628\u0647<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"534\"><strong>\u062f\u0648 \u0633\u06cc\u062e \u06af\u0648\u0634\u062a \u06a9\u0628\u0627\u0628\u06cc + \u06cc\u06a9 \u0646\u0627\u0646 \u0633\u0627\u0646\u062f\u0648\u06cc\u0686 \u06a9\u0648\u0686\u06a9 + \u0633\u0627\u0644\u0627\u062f<\/strong><\/td>\n<td width=\"90\"><strong>\u062c\u0645\u0639\u0647<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9408 size-full\" src=\"https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week4.jpg\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 20 \u06a9\u06cc\u0644\u0648\" width=\"850\" height=\"450\" srcset=\"https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week4.jpg 850w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week4-300x159.jpg 300w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week4-150x79.jpg 150w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week4-768x407.jpg 768w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week4-310x165.jpg 310w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/p>\n<p>\u062f\u0631 \u062a\u0647\u06cc\u0647 \u063a\u0630\u0627\u0647\u0627\u06cc \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0627\u0632 \u0645\u0627\u0647\u06cc\u062a\u0627\u0628\u0647 \u0647\u0627\u06cc \u0631\u0698\u06cc\u0645\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u06cc\u06a9 \u0642\u0627\u0634\u0642 \u0631\u0648\u063a\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0646\u0634\u0648\u062f. \u0628\u062c\u0627\u06cc \u0633\u0633 \u0645\u0627\u06cc\u0648\u0646\u0632 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0633\u0631\u06a9\u0647 \u0628\u0627\u0644\u0632\u0627\u0645\u06cc\u06a9\u060c \u0622\u0628\u0644\u06cc\u0645\u0648\u060c \u06a9\u0645\u06cc \u0646\u0645\u06a9 \u0648 \u0645\u0627\u0633\u062a \u06a9\u0645 \u0686\u0631\u0628 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0631\u0698\u06cc\u0645 \u0645\u06cc \u062a\u0648\u0627\u0646 \u0647\u0631 \u06cc\u06a9 \u0627\u0632 \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0631\u0627 \u0628\u0647 \u062f\u0644\u062e\u0648\u0627\u0647 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u0632\u06cc\u0631\u0627 \u062f\u0627\u0631\u0627\u06cc \u06a9\u0627\u0644\u0631\u06cc \u0645\u0634\u0627\u0628\u0647 \u0647\u0633\u062a\u0646\u062f:<\/p>\n<p>\u06cc\u06a9 \u0644\u06cc\u0648\u0627\u0646 \u0634\u06cc\u0631- \u062f\u0648 \u0639\u062f\u062f \u062e\u0631\u0645\u0627- 50 \u06af\u0631\u0645 \u067e\u0627\u067e \u06a9\u0648\u0631\u0646 \u2013\u06cc\u06a9 \u06a9\u0641 \u062f\u0633\u062a \u0646\u0627\u0646 \u2013 30 \u06af\u0631\u0645 \u0646\u062e\u0648\u062f \u0686\u06cc<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A8%D8%B1%D9%86%D8%A7%D9%85%D9%87-%D9%88%D8%B1%D8%B2%D8%B4%DB%8C-%DB%8C%DA%A9-%D9%87%D9%81%D8%AA%D9%87-%D8%A8%D8%B1%D8%A7%DB%8C-%DA%A9%D8%A7%D9%87%D8%B4-20-%DA%A9%DB%8C%D9%84%D9%88\"><\/span>\u0628\u0631\u0646\u0627\u0645\u0647 \u0648\u0631\u0632\u0634\u06cc \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 20 \u06a9\u06cc\u0644\u0648<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u062f\u0631 \u06a9\u0646\u0627\u0631 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u063a\u0630\u06cc\u0647 \u0627\u06cc \u0645\u0646\u0627\u0633\u0628 \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0647\u0627 \u0628\u0647 \u062d\u062f\u0627\u0642\u0644 \u06a9\u0627\u0647\u0634 \u06cc\u0627\u0641\u062a\u0647 \u0627\u0646\u062f\u00a0 \u0648 \u0645\u0648\u0627\u062f \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0648 \u06a9\u0645 \u06a9\u0627\u0644\u0631\u06cc \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u0634\u062f\u0647 \u0627\u0646\u062f\u00a0 \u0645\u06cc \u062a\u0648\u0627\u0646 \u062f\u0631 \u0637\u0648\u0644 \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u062a\u0627 20 \u06a9\u06cc\u0644\u0648 \u0648\u0632\u0646 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0627\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647\u00a0 \u0648\u0631\u0632\u0634\u06cc \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0686\u0646\u062f \u0628\u0631\u0627\u0628\u0631 \u06a9\u0627\u0644\u0631\u06cc \u06a9\u0647 \u062f\u0631\u06cc\u0627\u0641\u062a \u0645\u06cc \u06a9\u0646\u06cc\u062f \u0631\u0627 \u0628\u0633\u0648\u0632\u0627\u0646\u06cc\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u0627\u0645\u0631 \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u0641\u0639\u0627\u0644\u06cc\u062a \u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u0647\u0648\u0627\u0632\u06cc \u0648 \u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u0645\u0646\u0638\u0645 \u0627\u0645\u06a9\u0627\u0646 \u067e\u0630\u06cc\u0631 \u0627\u0633\u062a.<\/p>\n<p>\u0648\u0631\u0632\u0634 \u0647\u0627\u06cc \u0628\u0627\u0634\u06af\u0627\u0647\u06cc \u0641\u06cc\u062a\u0646\u0633\u060c \u0627\u06cc\u0631\u0648\u0628\u06cc\u06a9 \u0648 \u06cc\u0648\u06af\u0627 \u062f\u0631 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0645\u06cc\u0633\u0631 \u0647\u06cc\u062a\u0646\u062f. \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u06a9\u0647 \u062f\u0627\u0631\u06cc\u062f \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u067e\u06cc\u0627\u062f\u0647 \u0631\u0648\u06cc \u062a\u0646\u062f \u0648 \u062f\u0648\u06cc\u06cc\u062f\u0646 \u0646\u06cc\u0632 \u0628\u0647\u0631\u0647 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0627\u06af\u0631 \u062a\u0648\u0627\u0646 \u0628\u062f\u0646\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0631\u06cc\u062f \u0648 \u0645\u0634\u06a9\u0644\u0627\u062a \u0642\u0644\u0628\u06cc \u0646\u062f\u0627\u0631\u06cc\u062f \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u06cc\u0633\u062a \u062a\u0627 \u0686\u0647\u0644 \u062f\u0642\u06cc\u0642\u0647 \u062f\u0648\u06cc\u06cc\u062f\u0646 \u0628\u0627 \u062f\u0648\u0631 \u06a9\u0645 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u062f\u0631 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0634\u0645\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0648\u062b\u0631 \u0648\u0627\u0642\u0639 \u0628\u0627\u0634\u062f.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9409 size-full\" src=\"https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week5.jpg\" alt=\"\u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 20 \u06a9\u06cc\u0644\u0648\" width=\"850\" height=\"450\" srcset=\"https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week5.jpg 850w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week5-300x159.jpg 300w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week5-150x79.jpg 150w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week5-768x407.jpg 768w, https:\/\/30ib.ir\/wp-content\/uploads\/2022\/11\/how-lose-20-kilos-week5-310x165.jpg 310w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/p>\n<p>\u062f\u0631 \u06a9\u0646\u0627\u0631 \u0648\u0631\u0632\u0634 \u0645\u0633\u062a\u0645\u0631 \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0646\u0648\u0634\u06cc\u062f\u0646\u06cc \u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0634\u0645\u0627 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc \u062f\u0647\u0646\u062f \u0648 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0631\u0627 \u0633\u0645 \u0632\u062f\u0627\u06cc\u06cc \u0645\u06cc \u06a9\u0646\u0646\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u06cc\u0647 \u0637\u0648\u0631 \u0645\u062b\u0627\u0644 \u062a\u0631\u06a9\u06cc\u0628 \u0644\u06cc\u0645\u0648\u060c \u0632\u0646\u062c\u0628\u06cc\u0644 \u062a\u0627\u0632\u0647\u060c \u0639\u0633\u0644 \u0648 \u0633\u0631\u06a9\u0647 \u0633\u06cc\u0628 \u06cc\u06a9\u06cc \u0627\u0632 \u0646\u0648\u0634\u06cc\u062f\u0646\u06cc \u0647\u0627\u06cc\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0627\u0639\u062b \u0645\u06cc \u0634\u0648\u062f \u0628\u062f\u0646 \u0634\u0645\u0627 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0634\u062a\u0647 \u0648 \u0633\u0645\u0648\u0645 \u0648 \u0645\u0648\u0627\u062f \u0645\u0636\u0631 \u0631\u0627 \u062f\u0641\u0639 \u06a9\u0646\u06cc\u062f.<\/p>\n<p>\u0628\u0639\u062f \u0627\u0632 \u0648\u0639\u062f\u0647 \u0634\u0627\u0645 \u0645\u06cc 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