Unbelievably, many people believe they don’t have to watch calorie
consumption to lose weight. While you may not have to keep a strict daily
record, it’s important to have a good idea of how many calories you can consume
in a day and still lose weight.

When it comes to determining how many calories you should take in, while trying
to lose weight there are a few things such as age, height, present weight and
the calories you are currently consuming daily that must be taken into
consideration, so you can create a healthy eating plan.

For instance if you are a woman approximately 5 feet 3 inches tall and you are
50 years old and you weigh about 160 pounds you would need approximately 1750
calories a day to maintain your weight, but if you would like to lose weight you
should reduce that to approximately 1200 calories per day.

The one thing that we did not factor in was exercise, which is very important.
The rule of thumb in weight loss is one pound of weight lost for every 3000
calories burned or reduced.

To help determine what is right for you there are many weight loss calculators
available online.

Weight loss requires movement. You can incorporate more movements into your day
very easily. Take a walk around a block before every meal. This will get your
blood flowing, and your metabolism burning before you even began to eat. You
will be less likely to choose the unhealthy food when you get your heart
pumping.

A great way to lose weight is to write down an inspirational phrase or quote or
a picture of yourself, and place it somewhere you will see it every day. Seeing
it every day will keep you motivated to continue losing weight. A good place for
putting something like this is right on your bathroom mirror or refrigerator.

When you want to lose weight, the best thing that you can do is to find an
exercise you love such as biking, hiking or tennis! If you find something that
you really enjoy you will be more likely to stick with it. If you hate
something, you’ll end up dreading it and before you know it you will start
putting it off or skipping it.

When it comes to losing extra weight around your waistline, try these simple
tips:

Try adding approximately 15 – 20 grams of fiber to your weight loss program; the
added fiber will help flush the fat from your body. Begin by eating healthy
foods such as leafy greens, broccoli and green beans.

Incorporate whole grains, wheat bran, high fiber cereals and nuts. Adding fiber
to your diet will cleanse your system of excess water weight, unwanted waste and
fat. Your waistline will be smaller in no time!

To help you lose weight, look for opportunities to get a little exercise while
going about your daily activities; you can even get a mini-workout while
shopping. Make the effort to walk around the mall before you even go into a
store. It will not take long, and you will burn a few extra calories before you
know it.

Many dieters seem to forget that a proper diet is a true lifestyle change and
not simply a program to try out. To make sure you always remember this, purge
your home of every little snack and starchy item you have. Restocking your home
with healthier options helps to relay the message that you need a permanent
change.

Satisfy your sweet tooth. Sometimes, it is ok to reward yourself for sticking to
your diet. Dark chocolate is ideal, as it is chalk full of antioxidants, which
increase heart health and reduce high blood pressure. It also contains a lot of
fiber, which helps to block fat absorption and gives you a feeling of fullness.
While you should not go overboard, a little dark chocolate now and then is a
guilt-free treat.

If for some reason you cannot remove all the junk food from your home, store it
in an opaque container. Researchers at Cornell University determined that people
ate 70 percent more candy when it was stored in a see-through container. By
keeping those high-calorie foods out of your sight, you can keep them out of
your mouth.

As you get older, you may find that dropping a few pounds to fit into that new
dress is not as easy as it used to be. That is why it is very important to get
those extra pounds off and keep them off.

A great way to keep your diet form getting boring while trying to lose weight is
to new recipes. Eating healthy can become extremely bland and boring if you
don’t get inventive in the kitchen. No one wants to eat the same food
repeatedly. Do a quick search online and you’ll find all kinds of healthy
recipes that will satisfy your taste buds.

Red pepper may seem like an unlikely source for weight loss. However, it’s a
good idea to keep a shaker of red pepper on hand, because its’ known to help
curb your appetite for hours after consumption and it is almost tasteless on
most foods. It also is known to create a thermic effect on the body that causes
it to metabolize fat faster, which is what we want.

Having healthy emergency snacks can go a long way to assuring that your diet is
successful. Keeping plastic bags with nuts, fruits or vegetables with you, can
help curb cravings when you don’t have time to cook or stop at a restaurant for
a healthy low fat calorie meal. This way, you will never be tempted to grab
unhealthy snacks for a quick bite.

You should always take vitamins when you are on a diet. Losing weight through
dieting has its downsides, such as not getting enough of the nutrients that the
body needs. This can be avoided by simply taking a vitamin supplement. These
supplements will help to keep your body in optimal condition, even though you
are eating less.

If you want to get a good night’s sleep don’t go to bed hungry. Hunger pangs can
keep you awake. If you are hungry, eat something healthy like a piece of fruit,
cottage cheese or some reduced fat popcorn with a bit of parmesan cheese
sprinkled on top. Make sure that you keep your late night snack at 200 calories
or less so you don’t add extra pounds.

Many people tend to fill up their plate with food, and then finish all of it. If
you realize that you are one of these people try using a smaller plate, it
sounds silly but it works. It may look small to the naked eye, but you will find
that you are just as satisfied eating this amount.

When eating high protein, some people like a more flavorful choice. Instead of adding
sour cream or some other creamy sauce, put some salsa or chutney on your
protein. This will bring a huge kick to the flavor, without adding extra fat and
calories that you really don’t want or need.

Join an online weight-loss support group to help you lose weight. Following a
diet or weight loss plan can be frustrating and difficult and an online support
group is always available to encourage and support you as well as offer valuable
advice based on the experience of many diverse individuals.

It is hard to lose weight but with self-control and perseverance, you will make
it to your weight loss goals, feel healthier and happier.

Many people don’t realize that it takes a considerable amount of time to put on
weight and it will take even more time to lose it. Would be wonderful if there
were a magic pill? But unfortunately there isn’t, that’s why today we are going
to go over some tried and proven methods that will help you reach your goals.

Packing a lunch will keep you from packing on the pounds. Take some time in the
evening or the morning before work, to put together a healthy lunch to take to
work with you. Bringing in your own lunch will keep you from falling prey to the
high calorie items that you will end up with, at your local drive thru or
purchasing unhealthy snacks.

Never go to a party hungry, even if dinner is included. Eating a light snack
with lots of fiber, a little protein and a small amount fat (nuts) a half an
hour before you go will help avoid consuming excess party food that is often too
tempting to resist. Feel free to try a little bit of everything, but only in
small portions so you can enjoy it without regret.

Treating yourself can actually be an important part of any weight loss diet.
Making hard and fast rules about food, such as telling yourself that you will
never eat chocolate cake ever again, can actually make you obsess about food.
This leads to stress and overeating, both of which can ruin your weight loss
plan.

Try to give yourself a small treat every day, or a slightly larger one at the
end of the week for making your goals. I personally would save up and have four
to five candy kisses each evening and in so doing, you will not feel deprived.

Allow yourself to buy smaller sized clothes as your weight decreases. It can be
a great motivator to continue eating right and exercising. Overweight people
often wear clothing that is lose or baggy in the interests of comfort and hiding
those bulges. This also makes it less likely that they will think about their
weight. You will be more conscious of what you actually weigh if you don’t wear
baggy clothing.

Diet sodas may seem like a good idea if you are trying to save on calories while
dieting. But studies have now shown that people who regularly drink diet soft
drinks are more likely to be overweight than their non-diet soda drinking
counterparts. Instead, opt for no sugar added fruit juice cut with water or club
soda.

A useful tip for anyone attempting to lose weight is to avoid processed foods
that boast about being fat free. It is often the case that in order to remove
the fat from such products manufacturers add extra sugar so that the items have
a more pleasing taste.

For example; have you ever tried low fat peanut butter? Well may not have as
much fat or calories but it is loaded with sugar and sodium. This generally
results in additional calories, often in excess of those contained in the
regular, full fat versions of the same product. Those extra calories only serve
to obstruct your weight loss efforts.

A great way to lose weight is to volunteer to cook whenever you are having a
family gathering. By volunteering to cook, you will not feel the pressure of
having to resort to eating anything unhealthy, and you will be doing your
friends and family a favor by making a healthy meal for them.

A good tip to help you lose those extra pounds is to be aware of your serving
sizes. As a general rule of thumb, an appropriate serving size of most foods
should equal the size of your closed fist and with meats no larger than the palm
of your hand. By using this method of measurement, you can be sure you are
eating the right serving sizes.

Make your diet plan a simple plan and it will be easier for you to stick with
it. At first make little changes, one by one and in this way you will be able to
make it part of your new lifestyle change gradually.

As I’ve mentioned before a good tip for losing weight is to pack healthy food
and take it with you if you are going to be away from home. Many people make the
mistake of not taking food with them and they end up resorting to unhealthy
options. When you are trying to stick to a healthy eating plan, it’s best to
pack at least a healthy snack or two along for the ride, just in case you get
hungry.

When you’re trying to lose weight and you don’t have far to travel try leaving
the car in the driveway and walking, bicycling, running or even rollerblading to
your destination. It’s more fun and you’ll burn allot of calories.

Another great tip for those of us with busy schedules is to buy bagged, cut up
vegetables like carrots and broccoli. They are and easy to grab, healthy snack
for people on the go. The best part is that they are fresh, haven’t been frozen
or cooked.

Did you know that eating soup can help you lose weight? It is very filling, full
of nutrients and most of the fat from the soup will move to the top of the bowl,
allowing you to scoop it out, throw it away and save yourself added calories
before you enjoy your meal. Homemade is best, but there are plenty of low fat
soups available at the market that are almost as tasty. Avoid creamy soups and
stick with broth based ones instead.

Track the inched you’re losing by using your belt. Scales can be very inaccurate
when determining how fit you are, but your belt will let you know if you are
losing weight. If you’ve to decrease a notch or two in your belt, then you are
making great progress.

Don’t forget to spice things up when it comes to your meals. As we have
discussed before, when dieting, many people make the mistake of eating their
meals very bland, without any flavor at all, which only leaves them feeling
dissatisfied. You should try adding spices to your meals to keep yourself
motivated and your food tasting great.

- Stop, chew, and savor your food!

A simple way to restrict your calorie intake is to eat more slowly. Don’t scarf
down a meal in five minutes or less, even when you’re in a hurry. If you eat too
fast, your brain won’t be able to send the “full” signal to your stomach in
time. You’ll end up overeating and most likely gaining weight instead of losing
it.

Make sure you are not skipping meals. Try to eat at least three well-balanced
meals per day. You can still lightly snack on healthy foods. This helps produce
a harmony to your body for top functionality.

Implementing these simple tips will help you lose weight and have a healthier
lifestyle. As I said above try implementing these tips gradually and they will
become a big part of your weight loss program and your new lifestyle changes.

With the right information and with time and effort you can lose weight. No one
ever said it was fun or easy but it is most definitely achievable. The
information here will help you in your weight loss efforts, so let us begin.

To lose weight, don’t just focus on cardio, but also incorporate strength
training into your routine. Muscle tissue burns more calories than fat; having
more muscle means you will be burning more calories throughout the day and every
day. Plus, you will see added benefits in a toned physique and fewer injuries.

An important part of any weight loss journey is learning to control your own
food. This means learning to cook from scratch, so that you know exactly what is
going into the foods you eat. Also, cooking from scratch will let you replace
high-calorie ingredients such as cream, with lower-calorie ones such as skim
milk.

Pay attention to what you are eating. Don’t multitask and eat at the same time.
If you are watching television while you eat, chances are you are not paying
much attention to what you are putting in your mouth and as a result, you’ll eat
too much. Instead, sit down and have a nice meal at the dinner table.

When selecting produce for good nutrition, choose items that are grown locally,
organically, and without genetic modification. They’re better for you, better
for the earth and they’ll give your body the nutrients it needs.

Stop thinking about losing weight!

In other words, give yourself time to think about something else, and to spend
your leisure time doing something other than exercise. Instead go for a swim or
to the beach; you will get away from the everyday grind and while you are
relaxing and playing you will still get in some exercise! Everyone needs a break
sometimes, and taking time off to forget that you are trying to lose weight will
give you time to regroup and rest for a while.

As you well know, eating less fat will result in weight loss. On average,
Americans consume way too many grams of fat per day. We should only be consuming
around 30% of our calories from fat, which is not that much actually.

There are many healthy forms of fat such as monounsaturated fats,
polyunsaturated fats, and omega-3s. Remember this; healthy fats also play a vast
role in helping you manage your health and your weight loss. Fats play an
important part of our well-being and the trick is to replace the bad fats with
the healthy good fats.

When beginning a diet, set realistic weekly and long term goals. Like everything
in life, you will not be able to reach an unrealistic goal. Even if you’re just
trying to drop 20 pounds fast, you’re just setting yourself up for failure.
Instead of doing this, you should create goals you can reach every week or so.
Look at the trees rather than the forest. Instead, stay focused on the weight
you want to lose each week.

Don’t feel guilty if you love to eat your favorite snack foods. All food can be
unhealthy if eaten too much. If you really love these foods all you’ve to do is
reduce the amount you eat; don’t deprive yourself just eat smaller portions.

Green tea and chili peppers can do wonders for you when trying to shed the
pounds. They both work to boost your metabolism at a very efficient rate. Drink
a glass of green tea instead of coffee in the morning and you will still get
that wake up effect, but also, set your day up for weight loss. Add chili
peppers to spice up your foods and give it a great flavor plus all peppers are
high in vitamins A,C and K.

With diet, exercise, and your own motivation, you are on the way to healthy
weight loss. I hope the tips here have been helpful for you on your journey.

Both exercise and nutrition are key elements to any weight loss program. This
issue will provide you with some extra knowledge to help you make your goals of
weight loss possible.

Avoid all fried foods! All fried foods contain calories derived from the oil in
which they were made. This adds needless calories to your diet along with no
extra nutrients. French fries, for example, contain more calories from the oil
they were made in than say a baked potato or baked fries; French fries baked in
the oven will save you approximately 200 calories verses 470 calories when
fried, this is for a 4 ounce serving.

If you’ve a blender, you can make some terrific treats that will help you lose
weight. Blended drinks are a great way to
incorporate fresh fruits into your
diet; a tasty, high-fiber way to drink your breakfast. Just combine any mixture
of your favorite fruits in season (berries, oranges, bananas, and peaches are
all good choices), with a little OJ added and/or dry milk powder or yogurt for a
protein boost, and you will have a wonderfully refreshing quick breakfast that
gives energy to your day and gets your motor running.

Don’t go the grocery store on an empty stomach. Your hunger will magnify your
desire for junk food, and you risk buying unhealthy snacks that will make you
gain weight. When you are not hungry, you’ve more mental control over what foods
you buy that are more appropriate for your healthy weight lose plan.

Throw out all those sugary drinks and high calorie sodas and try Green tea
instead. Green tea can help raise your metabolism and has many useful
antioxidants that help your immune system, and it’s touted as a factor in weight
loss as a fat burner.

Turn off the television and sit together as a family when eating. Distractions
are a problem with most kids today. When you take any distractions like TV out
of the equation, your child can focus on eating. Sitting together as a family
also promotes a sense of well-being that makes your child want to eat and enjoy
family time.

While most nutritionist disagree on many things, they do all agree that
breakfast is the most essential meal of the day. You should try to eat a good
balanced breakfast (protein, carbohydrates and healthy fats) within an hour of
waking up in the morning. Not only does it rev-up your metabolism but also it
provides fuel for the body; you cannot run without fuel.

If you are a big fan of salads that have mayonnaise in them, you should try
substituting nonfat, low-fat sour cream or plain yogurt. Mayonnaise has about 90
calories per 2 tablespoons; but if you cannot do without mayo then try the light
brands which are about half the calories; just use is sparingly. The salads will
taste nearly the same and you will avoid a lot of calories and unwanted fat.

Many nutritionists believe that 5 to 6 small balanced meals a day will help you
lose weight and keep your metabolism going all day long. This works because you
won’t feel deprived or hungry. When your body knows that food is coming every
two to three hours it will continue to burn fat rather than store it.

Most people who are trying to lose weight quickly plan a rigorous workout
schedule and healthy eating to achieve their optimal weight loss. Diet pills are
also useful for some when paired with diet and exercise if you decide to choose
this route.

Stop putting butter on your morning toast or bagel. Butter contains 204 calories
per 2 tablespoons and cream cheese about 100 calories for the same amount.
Instead, use a butter substitute or try Greek cream cheese for only 60 calories
per 2 tablespoons.

You can also try the low calorie and fat free spreads. Fat free cream cheese
actually has 4 grams of protein and of course no fat. It never hurts to have a
bagel now and then but choose a bagel that is made with whole-wheat flour or
whole grains instead.

Remember this; you don’t need to feel like you are starving yourself, there are
literally thousands of ways to cut calories and fat without depriving yourself
of your favorite foods. Proper nutrition and moderate exercise will help you
achieve your weight loss goals. It will also help you become much healthier and
happier.

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Add More Fiber to Your Diet

Beginning a weight loss plan and maintaining it requires hard work and a lot
of self-control, but don’t get discouraged. There are many different weight loss plans that will work for you, so let’s begin. If you slip up don’t give up; put it behind you and continue.

A great way to reach your weight loss goals is to add more fiber to your diet.
Dietary fiber helps you to feel fuller faster. High-fiber foods usually involve a lot of chewing and crunching, so you feel more satisfied when you eat foods which contain healthy fiber.
Implement some green leafy vegetables and whole grain foods into you daily
regimen.

One of the handiest tips gained from many decades of dieting is to drink an
entire glass of tomato or V-8 juice with

two heaping tablespoons of bran stirred into it. You may also use psyllium husks
(which is found in Metamucil, etc),

but if you are not in the habit of using psyllium, I would suggest beginning at
a low dosage approximately one half

teaspoon in a 8 ounce glass of water and drink it quickly, as it thickens very
fast.

Try adding psyllium with your favorite fruits and vegetables and mixing up a
yummy smoothie! (Note: If you are on

any medications, you may want to consult your physician first for any possible
side effects)

Buy a pedometer and walk-off the pounds! Check how many steps you take on an
average day, and try adding 1000

extra steps. This could be as simple as taking a walk round the block. Build up
the amount of extra steps you take

each day, by increasing the distance that you walk. Every step counts in helping
you burn calories. Not only will you

feel healthier, you will soon notice the pounds coming off!

An all-natural diet doesn’t have to be your goal, but eating fresh fruits and
vegetables is certainly preferable if you

are serious about making a lifestyle change. Your diet should not only be about
losing weight; it should also be

about getting in shape and staying as healthy as possible.

A wonderful fall treat for someone that is trying to lose weight is unsalted
pumpkin seeds. They are high in

magnesium, which will help lower your blood pressure. You can also make your own
pumpkin seeds after you’ve

carved your Halloween jack-o-lanterns.

If you have a riding lawn mower, consider buying or trading it in for a push
mower unless your yard is huge. When

you push mow your yard, you can burn as many as a 100 calories every 10 minutes
that will help you lose weight. It

also helps tone muscles as you’re walking and using your arm strength, resulting
in even more calories being

burned. It can be great exercise for people who don’t enjoy traditional exercise
and of course, you may do any type

of exercise you like as long as you keep moving.

Always try to keep sugarless gum available. Chewing gum can help suppress your
hungry feeling and it tastes great

too. In some cases, you actually are not hungry at all, your mouth that is
looking for something to do. If you don’t like

chewing gum, try sugarless hard candy or another low calorie snack to keep handy
for snack emergencies.

When you begin to make lifestyle changes as part of your weight loss program,
you will find many new and

engaging ways to get fit, even the most reluctant fitness junkie.

Beginning a weight loss plan can leave you feeling discouraged. You want the
weight to come off quickly as we all

would like, but remind yourself that even though it won’t happen overnight, it
will happen, so be patient and give

yourself some time!

Everyone wants to feel and look their best. Many of us are carrying extra weight
around and simply have given up

trying to lose those extra pounds; but you can lose the weight and here are a
few ideas to help you on your journey

to feeling better and looking great as well.

Make raw foods, especially raw vegetables, a cornerstone of any weight-loss
program. Cooking typically leaches

vital nutrients and vitamins out of food. These losses are most evident with
vegetables. Beyond the technical,

nutritional benefits, a dieter will likely find that raw, fresh foods taste
better than their canned, preserved or cooked

counterparts do.

To help you lose weight you can learn to cook for yourself and your family.
While there are many people who know

how to cook they often opt for reheating pre-packaged foods, rather than
preparing their own meals because they

feel like it saves time. However, learning how to make simple and healthy meals
doesn’t have to be difficult and it

will help you reach your weight loss goals.

One important tip for sticking to your weight loss plan is to; prepare, perform,
and practice!

Remember, weight loss doesn’t happen by accident, it takes mental effort and
deliberate steps in order to achieve

the results that you want. Overcoming inaction and stepping out into action is
one of the hardest and most rewarding

parts of getting fit. Once you start moving forward and setting goals, the rest
will be easier.

It’s a good idea to stock up on cooking spices and herbs. Eating healthy while
you are trying to lose weight doesn’t

mean you only get to eat bland, tasteless foods. Make sure your spice rack is
varied and well stocked. The right

spices can make healthy foods taste as delicious as any high calorie
alternative.

If you’ve reached a plateau in your weight loss, try something new. Shake up
your routine a little bit. Take on a new

workout routine, or experiment with different sports and activities that keep
you moving while having fun as well.

When you hit a plateau don’t worry, it will not last for long; occasionally
everyone gets stuck at a certain point in their

weight loss journey. The important thing is to keep moving, keep trying and the
extra weight will come off.

Try taking the stairs if you are serious about losing weight. You might only
burn a few extra calories, but it is still a

good idea to take the stairs rather than the elevator whenever possible.

Weight loss requires dedication and may need many different methods to get the
best results. Weight loss requires

a multifaceted approach to get the best results. A person trying to lose weight
must be committed to changing and

acquiring new habits. You don’t have to exercise, the weight will still drop but
you will also lose your muscle tone.

It’s a proven fact that muscle burns fat, so add an exercise regime to your
weight loss program; begin slowly and

add on minutes not hours and before you know it you will actually look forward
to those workouts.

To keep an eye on your weight while dining out, always order the salad instead
of other appetizers, which will

almost invariably be high in fat. If the salad contains high-fat items, such as
bacon and cheese, ask for them to be

removed. Ask for the dressing to be served on the side, if they have no fat-free
options. Dressing on the side is

usually a good idea in any event, since you can dip your salad in the dressing
and control how much of it you eat.

To cut back on costs while following a healthy eating plan, cook your meals from
scratch. As I mentioned earlier,

cooking homemade meals can be great for weight loss. Simply because many
pre-packaged and restaurant foods

are covered in butter or fattening sauces, that are much higher in calories than
what you would make at home.

As we know, losing weight requires dedication and perseverance. Many people
trying to lose weight sabotage

themselves by making bad decisions, such as eating that cupcake and then
thinking that they have ruined their diet

plan, so they just give up.

It’s too easy to give up so don’t give in; just because you made a slip it
doesn’t mean it is the end, keep trying, you

can win this battle.

Why does restaurant food taste so good?

Well, mainly because restaurants add things to their foods to make them taste
that way, such as butter, salt and

flavorings. More than you would likely ever put in those same foods if you
cooked them yourself.

Think about it, restaurants want to stay in business and to do that they need to
make you keep coming back for

more, which means they are absolutely going to load up on the bad stuff that
tastes so good and which adds up to

tons of calories. If you want to lose weight, try eating more of your meals
cooked in your own kitchen where you can

control the contents.

Eat baked potato chips instead of the regular potato chips you find in the
stores and this will help to reduce calories

and fat as well. Baked potato chips don’t taste that different from fried chips
but are far healthier; some brands have

30 percent less calories and fat, and that is allot of savings!

Try substituting artificial sweeteners

instead of sugar. Instead of eating two or three cupcakes, eat one; you
still

pacify your craving for sweets and cut calories as well. Moderation is the key
to effective weight loss; eat what you

want but have smaller portions, don’t deny yourself of what you enjoy or you
will end up defeated.

To lose weight, you must train yourself to eat less and still feel full. There
are temptations to eat are everywhere you

look. Billboards, commercials and ads, they are all around us. They’re designed
to make you feel hungry and guess

what, they do!

The key to controlling the temptation is to listen to the cues from your body,
telling you when your stomach is full.

Only eat when you feel hungry and control the amount you eat (smaller portions).
If you feel hungry and you’ve just

eaten an hour before, try a veggie snack such as celery, carrots or some fresh
fruit with some low fat cottage

cheese.

Drink coffee when you’re trying to lose weight. Studies have shown numerous
health benefits afforded coffee

drinkers. Some of those include decreased risk of diabetes, decreased blood
lipids, and overall liver health. Next

time you need a break from water, drink some black decaf coffee; you may use fat
free dairy creamers and sugar

substitutions if you can’t drink it black. In addition to the health benefits,
it won’t negatively impact your weight loss

efforts, which is what you want.

A great way to lose weight is to keep a

high protein bar with you at all times when
you go somewhere. Preparing a

sandwich can be a hassle but having a protein bar handy can be very convenient.
All you’ve to do is peel the

wrapper and you’ll have yourself a healthy meal. Read the labels because they
are not all equal when it comes to

calories, fat and proteins.

Another great way to lose weight is to include at least three, twenty to thirty
minute cardio sessions a week (if you

are a beginner start out doing five to ten minutes). If you several cardio
sessions a week, you will burn roughly about

300 to 500 calories per session, depending on your choice of cardio. You can do
just about anything including,

walking, swimming or biking just find some way to get moving and keep moving.

If you are going out to eat at a restaurant, avoid the complimentary starters.
Many restaurants provide baskets of

bread or chips and salsa to start your meal. These are empty calories that you
usually don’t even notice you’re

consuming. When you sit down, ask your waiter to just leave the basket of bread
off your table and order a salad

instead.

Follow the tips and advice outlined here for successful weight loss. Stick to
your guns and remember your goal.

Don’t feel guilty if you make a slip, just put it behind you and keep pressing
forward. Remember, you can do this!

Losing weight as challenging as it may be, naturally makes you feel great; as
the pounds come off and your clothes

get too big it definitely makes you feel better and look great too.

Most modern day life-styles encourage a sedentary, unhealthy existence. A
majority of people work in offices and sit

in front of computers day in and day out; this doesn’t benefit a healthy you and
as your job requires that you be

seated it also helps to add on the pounds as well. Today we are going to go over
a few tips that may prove highly

useful in your weight loss efforts.

One helpful way to lose weight is to sneak low-calorie, nutrient dense foods
such as (whole grain breads and

cereals, fruits, beans, pasta and vegetables) into your “normal” diet.

How do you do this?

For example, when making your oatmeal in the morning, dice up a large apple and
add it to the mix along with some

cinnamon. You will have boosted the fiber and flavor of your breakfast; and in
return, it will help you fill satisfied.

For a tasty meal that can help with weight loss, try reducing your portion of
beef and replacing it with mushrooms.

They taste great together and they can satisfy your hunger just as well. Since
mushrooms are much lower in

calories than beef, you can use less beef and more mushrooms in an entree to
make a low-calorie meal without

sacrificing the quality of the entree.

To continue to make your weight loss plan a reality, closely monitor the amount
of alcohol that you consume.

Alcoholic beverages like apple martinis are extremely high in calories. Save
these drinks for special occasions, and

if you feel you’ve to indulge, consider picking up a glass of wine or a can of
light beer.

Whole grains are a necessary part of any nutritional weight loss diet. Talk to a
nutritionist to learn about whole

grains. Refrain from purchasing breads or other grain products that have refined
or enriched listed in there

ingredients. Companies generally advertise when their products use whole grains,
so once you know what you are

looking for, shopping for whole grain food products will be quite simple.

You can enhance your commitment to exercise by having a fitness buddy. Knowing
another person who has goals

similar to yours, participates in the same workouts and follows a similar diet
can really keep you dedicated. You two

can support each other and help keep each other on the right track.

If you are desperately in need of losing extra weight, make sure you keep in
mind that there is no easy way to lose

weight. There are no magic pills or special tricks that will help you lose fifty
pounds in a month. Weight loss is a

gradual process and it takes time.

A good way to increase weight loss and stick to your diet is not to dwell much
about your progress. Keep busy, hang

out with your friends and family and try not to think much about your weight
loss, it will come. Thinking about it too

much can cause you to lose motivation because you want to see results right
away.

If you are trying to lose weight, don’t make the mistake of believing that fruit
juice is a valid substitution for eating

fresh fruit. Many fruit juices are made from concentrate so they are loaded with
added sugar. If you are going to

have juice make sure that it is 100 percent juice that is not from concentrate.
Reduced sugar is also a plus.

Start slowly and as you begin to see the results of your hard work, it will help
keep you on track. Once you lose five

or ten pounds treat yourself to something special like a new shirt or a pair of
jeans. Fitting into a smaller size will

definitely boost your moral.

Weight loss is a struggle for many of us and the number of people who are
overweight is continuously growing.

Everywhere you turn whether it is driving around or watching TV, food
advertising is in our face. It’s in just about

every type of media you can think of.

Have you ever gone to the supermarket (and I know you have); just look around
you, check out the cereal aisle,

which to choose, what to choose and/or should you choose any at all, that is the
question. Try using the advice here

to begin losing weight efficiently.

When you are trying to lose weight, consider cutting out sugary drinks such as
soda, iced tea, lemonade, and even

juices. These drinks have almost no nutritional value in them and are simply
full of empty calories. Instead, drink

more water. Water contains no calories and has many benefits for your body.

In order to lose weight properly, be sure to eat enough calories per day.
Starvation diets of sorts are extremely bad

for your body for many reasons. One such reason is that without food intake,
your body will slow down its

metabolism and attempt to hang onto the energy that you’ve already stored in the
form of fat. This type of “diet” also

leads to binge eating and a sure way to gain the weight back quickly once you do
resume normal eating.

Eat more nuts when you are trying to lose weight. Nuts are a great snack food
and can be used in place of meat in

salads and stir-fries. There are a wide variety of nuts, so that you won’t get
bored of eating them. You can even soak

nuts in water before you eat them for a diverse texture.

If you find yourself hitting a plateau in your weight loss or fitness goals, try
mixing up your exercise routine a bit once

in a while. Work different muscles and areas of your body and you may be able to
burn off more of the fat that your

previous routine wasn’t targeting. Try using weights one day, go to the gym or
bike riding, anything to mix up your

routine.

Keep your alcohol intake to a minimum, especially in the first few weeks of a
diet and exercise program, for

maximum results. Alcohol inhibits and lowers your metabolism, as well as being
high in calorie content. These

calories have no nutritional value and are known as empty calories.

When you feel stressed, engage in an activity instead of relying on food as a
source of comfort. Comfort food cannot

take away your stress, but it can work against you later when you feel guilty
about overeating and gaining those

pounds. If you go out for a walk instead, it will curb your desire to seek
comfort food, and you will work off calories at

the same time.

Make sure you control your hunger with meals that satisfy to avoid overeating.
Overeating can sabotage you day.

You generally know you’ve reached this point because you start to feel
uncomfortable and have a “stuffed” feeling in

your stomach. When your body is telling you to stop, you need to stop eating.

When you’re cleaning your house, why not clean your kitchen of unhealthy foods
as well? Take the time to go

through your cupboards, fridge and pantry and toss out all the cookies, chips
and other junk foods that you’ve sitting

around. If they’re not there to tempt you, you’ll be more likely to eat a
healthy diet.

One vital tip for successful weight loss is to avoid drinks with high amounts of
calories. Even though some fruit

drinks can be good for you, some have extremely high amounts of sugar and
calories.

The best thing you can drink is water. If you don’t like water, try adding a
little flavoring such as
lemon or fruit juice

just to give it a little zing. Most of your body is composed of water.
Therefore, it makes sense that your body needs

water, in order to operate effectively and efficiently.

Don’t give up instead empower yourself as you look forward to looking better and
feeling great. You can do this;

take control of your weight loss today.

Achieving your weight loss goals can be difficult but it’s not impossible. Keep
reminding yourself how good you are

looking and most of all; how much better you feel. Use the tips and the
information included here to make your

weight loss challenge a bit less challenging.

Offer to help someone else!

Whether it’s help with cleaning, charity work, or just walking with them,
studies show that you are more likely to stay

motivated if you keep busy. It also doesn’t hurt to have company along the way,
showing you encouragement.

Make sure that you eat breakfast every morning. Research has shown that people
who eat breakfast each morning

take in fewer calories during the day than those who don’t eat breakfast. Some
researchers advise a big breakfast

and a small lunch and dinner. Since we slow down at the end of the day, the
calories we eat aren’t burned as

efficiently as they are earlier in the day.

Diet sodas may seem like a good idea if you are trying to save on calories while
dieting. But studies have now

shown that people who regularly drink diet soft drinks are more likely to be
overweight than their non-diet soda

drinking counterparts. Instead opt for fruit juice with added water or club
soda.

Spend some quality time with your friends doing something active. Play
badminton, volleyball or some tag football.

Not only will it encourage you to keep going if you feel tired or sweaty, but it
boosts your mood and enables you to

have a better time. Knock off some extra calories with a trip to a kickboxing
class instead of going out to watch a

movie.

Don’t go the grocery store on an empty stomach. Your hunger will magnify your
desire for junk food, and you risk

buying unhealthy snacks that will make you gain weight. When you are not hungry,
you’ve more mental control over

what foodstuffs you should buy that is appropriate for you and your weight loss.

When you are watching what you eat, don’t forget to also watch what you drink.
Research the calories of your

favorite beverages so that you can fit them into your diet comfortably. Also,
switch to “light” versions of your drinks

of choice to ‘shave excess calories off’ your daily intake, don’t forget to
check the labels, not all light versions are the

same.

Eating plenty of foods high in protein is a great way to recover from strenuous
exercise and reduce strain on the

body. Protein feeds your muscles and keeps them strong and flexible.

For this reason, it’s great to eat it before physical activity. Some sources of
protein include meat such as beef,

chicken and pork there is even protein in dairy foods such as milk and cheese
and don’t forget nuts.

A great weight loss tip is to make sure you are not eating too fast. When you
are eating, your brain requires some

time to let you know you are full. You need to be able to have a conversation
while eating. If you are eating so fast

that you cannot hold a conversation, then you are eating too fast. Otherwise,
you are good.

Don’t feel guilty if you love to eat your favorite snack foods. All food can be
unhealthy if too much eaten. If you really

love these foods all you have to do is give yourself a limit and eat a smaller
portions.

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The role sugar plays in obesity. In this compilation of the popular YouTube series, Dr. Lustig and his UCSF colleagues dig deeper into the root causes of the obesity epidemic. Discover why what we eat is as important as how much we eat. Understand the effects of stress on obesity rates, and why some predict that the next generation will die younger than the current one due to obesity and the many health problems it causes.

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Many people say that an increased fruit and vegetable diet is important. But, have you ever thought about the reason why it’s important? One of the main reasons it is important is because it can help with weight loss and also helps in curbing a person’s craving for food and overeating. In fact, there are many reasons why people should include this nutritional food in their meal, apart from those two. And educating yourself with what it does to your body can be very helpful in the long run.
One of the best reasons why a fruit and vegetable diet is important is probably because of the continuous and rapid rise of obesity. Having a sedentary life and overeating results for overweight and eventually obesity. Even though battling it through healthy and active lifestyle can stop this, people still choose to eat calorically dense and nutrient void meals.

These kind of meals doesn’t help in supporting health.
It is a well-known fact that a fruit and vegetable diet have the necessary nutrients your body needs to protect you from weakening, painful and probably fatal diseases. By having enough vitamins and minerals people can avoid chronic diseases like cancer, stroke and heart attacks. This in turn will also boost your immune system that battles viral and bacterial infections like skin disorders, delayed wound healing, respiratory infections among other things. And it is important to boost the immune system to avoid complications in the future.
Very few people realize that a healthy fruit and vegetable diet has an underlying effect to a person’s confidence. The reason is people who are inclined to eat unhealthily tends to increase their appetite and eat food high in sugar that often results in strong cravings that some people are powerless to stop. And some of those people spend years or decades struggling to stop the binge and disordered eating habit. Not only is this bad for a person’s health and wellness, it also has the potential to harm their emotional and mental health.
Another important benefit a person can get in a fruit and vegetable diet is higher energy level. Coupling it with exercise can also help with its effects. This means you can do everything or achieve goals in a bigger, better and bolder way. And choosing not to have a healthy eating habit can be detrimental to your health and cause you problems that may greatly affect you and your family.

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A lot of men and women are seeking for ways on how to lose some pounds.  There are apparently several diets that really work and one of these effective diet strategies is the use of lemon.  A Lemon Diet for Losing Weight is actually being practiced by some of the top models and celebrities.  It’s become popular these days and more people are also looking forward to try this diet themselves.  Including lemons in your diet can make you trim down in weight while maintaining a healthy glow on your skin.

Start the Detox Process with a Lemon

Before you go on a diet program, you need to get rid of toxins out of your body first.  Don’t let your body starve immediately.  Take in fruits and vegetables every meal to help cleanse your digestive tract.  Quit drinking coffee, tea, or carbonated drinks.  Rather, prepare and drink a glass of lemonade every meal.  Lemon is a good detoxifier for the body as it is an acid, so it boosts the detoxifying process all the more.  It’s an effective tip to take lemonades at room temperature as well.  Do this detox process for a day or two to get maximum results.

Never Forget the Glasses of Lemonade

After waking up, take a glass of lemonade before you even have breakfast.  For your breakfast, eat light foods, such as an apple, an organic yogurt, or almonds.  A light meal will make you feel lighter as well.  Drink a glass of lemonade every after meal and an hour before getting to bed.  Lemonade will help you eliminate body wastes or toxins and can enhance your bowel movements.  Never forget to take glasses of lemonade as it can cleanse your digestive system which leads to cleaning up your excess fat storage in your body also.  If you’re on the go, carry a bottle of lemonade wherever you go to complete your daily lemonade diet.

Create Healthy Recipes with Lemon Juice

Another advice for this lemon diet to losing weight is to incorporate lemon juice to your recipes and meals.  A fish fillet baked in lemon juice or stir-fry vegetables and fruits with lemon juice is a start of a great relationship between you and the lemon.  Lemon is also a good ingredient to make your dishes more flavorful, a little bit sweet and a bit sour that you will surely enjoy.  You can enjoy eating protein, like fish, meat, and chicken mixed up with lemon juice.  Make your dishes healthier and appetizing with a dose of lemon juice which you can find in any grocery stores near your homes.  It’s easy and fun to discover what else these lemons can do.

As you make lemons part of your daily diet, you will eventually trim down and lose weight fast and easy.  You don’t have to starve yourself by not eating anything, but you can choose healthier choices of foods from now on.  A lemon diet to losing weight has made an effective impact in a lot of people nowadays.  Some people have acknowledged losing weight of about 10 pounds in just 7 days.  You can try this kind of diet, too, and find out the wonderful outcome of adding lemons in your diet. 

I don’t know how long this will last, but
currently John Barban and Kyle Leon are running a very generous trial offer for
$9.95. If you are still on the fence, now it the moment to grab it.

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High Fiber and High Protein diets

both have great benefits to one’s body. Both of these diets can give you weight loss and good weight maintenance, plus on the good factor of lowering your risk of heart and cardiovascular diseases and even known to help prevent cancer. So the next time you start dieting, take note of the fiber and protein in your diet.
High Fiber Diets
Fiber in our everyday meals alone is beneficial, it promotes good health because it helps support and maintain your digestive tracks and can help with the feeling of fullness fast. With these benefits it can be a good weight checker and cholesterol level controller. For irritable bowel syndrome and hemorrhoids sufferer, high fiber diets will do wonders to you. Having this kind of diet will also help with cancer and diabetes prevention, which makes it more essential to try out and be incorporated into our diets.
The daily recommended dose of fiber in our meals and consumption should be around 25 – 35 grams a day, depending on the weight and body mass of the individual. Sad to say these criteria is not always met, and on average a person would consume only 14-20 grams of fiber even less. Processed food and food preparation for our daily meals sometimes interfere and strip out fiber in most of our meals. And we cannot deny that most of us will not get our daily allowance of fruits and vegetables to keep us short of our fiber needs. These 2 are the top fiber rich foods we must have and must be included in our diet. A good way to keep track our fiber intake is to track what we have eaten out throughout the day. Charting your food and keeping them on notice will help you understand better the fiber situation of your everyday meals. This will make your educated adjustments be easier and will hold true on your next grocery suggestions.
High protein in our diet
Some people make mistakes by having to choose high protein foods but loaded with fats. This in turn will not be very helpful in the maintenance of good health. A good way to keep track with protein is to record and add them to your snacks all throughout the day. Sea foods and shellfish are very rich in protein. They can be made as spreads into your sandwiches and tuna to be added with your choice of dressings for your salads. Always look into lean meat and beef. Dairy products are also rich in protein which can help with your high protein needs.
If you can’t keep up with the protein that you need on the daily basis, there are many protein supplements that are healthy and have no side effects being sold. You just have to do a little research on each of them first before making the big decision to use them. Both for health and safety reasons of course.

I don’t know how long this will last, but
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3 Easy Steps to Take to Lose Weight

No matter how many sources and tips you gather for a diet for losing weight routine, it doesn’t guarantee great results for you.  There are different types of effective diet programs for different kinds of persons.  Good diets aren’t designed for you to suffer.  You search for diets that you can enjoy and have fun with, because it’s an exciting opportunity for me.  In order for you to effectively lose those extra pounds, follow these three easy steps to see better outcomes.

Eat Healthy Snacks

To lose weight effectively, snacking in between meals should be avoided.  Nonetheless, this can make you even hungrier and you will end up depriving yourself.  You can eat snacks as long as you eat healthy foodstuffs.  Fruits and vegetables are a healthy start.  It can satisfy your stomach without the unnecessary calories that sweet chocolates and bread bring to your body.  When you crave for food, it’s not because you’re hungry but due to the fact that your brain sends a signal to your digestive system that you need to eat.  If you eat unhealthy foods, you will end up gaining weight than you desire.  This is an example of a good diet that can make you lose those extra pounds. 

Replenish your Body with Water

It’s a healthy tip to drink water before and after every meal that you take.  The idea in drinking water before meals is to stuff your stomach with water, so that you will eat less food for a feeling of fullness.  Drinking after meals is said to be a cleansing factor in your upper digestive tract and stomach.  The stomach will feel heavy because of water and you will eat less than the usual and will also have fewer calories from food.  Water is a good component to be nourished and cleansed.  You will be healthier inside and out as you lose weight and have a well-nourished and moisturized skin on the outside.

Eat Limited Amount of Food

Your plate can be a good place to know your limitation for eating food.  Never put all the food choices in front of you when you eat at a table.  You can put a limited amount of food on your plate and don’t go for a second round.  It’s quite tempting to eat more when you can see all the tasty food in front of you.  You need discipline to lose weight and eating from a plate only can institute discipline in your eating habit.  If you do this every day, you will discover that you’ve lost some weight in just a week of this tested routine.

It’s hard starting a diet with what you can and you cannot eat.  During a diet to losing weight program, establishing discipline is of utmost important.  You have to understand that foods are sometimes deceiving.  Be sure to study about certain foods and their calories, fat contents, and other nutrition facts to be secure that you are indeed eating what is healthy.  You have the responsibility to know the limited amount of food during a meal and to know what you are eating.  You can be healthier and slimmer through a balanced diet, exercise, and making these three easy steps a routine in your daily life.

I don’t know how long this will last, but
currently John Barban & Kyle Leon are running a very generous trial offer for
$9.95. If you are still on the fence, now it the moment to grab it.

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Ever since we were young, mom always told us to eat your fruits and veggies.  Of course, it is not really the favorite thing of children when there are ice creams and candies somewhere in the pantry.  However, now that we are older, we would be wise to heed mom’s words.  A fruit and vegetable diet really is good for us and let me tell you why.

Fruits and vegetables are low in cholesterol.

  Unlike your usual fries or burger, you can actually eat more and not worry about the spikes in your cholesterol that you are trying to prevent.  Take it as an excuse to eat more and yet stay healthy.  You can eat all the greens and chances are a plate full of greens would still have lower cholesterol levels than a tiny piece of steak.

Fruit and Vegetable diet also works well for those who want to lose some weight and fit back into old clothes that are starting to feel too tight.  Aside from cholesterol, fruits and vegetables also have less calories.  You do not have to starve yourself just to lose weight when you are on this diet because while the amount of food you eat is very important, the kind of food you take is something that you also have to consider.

When you are in a foot and vegetable diet, you are bound to notice that your skin is looking better with a healthy glow and possibly less pimples.  Why is that?  You see fruits and vegetables are rich in antioxidants.  We need antioxidants to ward off the bad and aging effects of free radicals.  Unfortunately, free radicals are all around is, from the air we breathe which is often mixed with pollution to the stress that we experience every day.  So eat your fruits and veggies and it will give you better skin than all the ointments and moisturizers that you can find in the market.

The fruit and vegetable diet also works wonders to detoxify your body from all the bad elements.  No matter how healthy we try to be, we will fall for the smell of cooking fries or freshly baked pastries.  We need to help our body detox or else it will not be able to absorb all the nutrients from the food we eat properly.  Fruits and vegetables are natural detoxifiers that you have to include daily in your diet.

I don’t know how long this will last, but
currently John Barban & Kyle Leon are running a very generous trial offer for
$9.95. If you are still on the fence, now it the moment to grab it.

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Are you tired of eating less of everything just to lose weight?  There have been some studies that support that eating less will make our body thinner, but not healthier.  Based on the recent researches, a High Protein Diet can eventually help control your appetite as protein makes you more satisfied that any other diets known.

Protein in a normal balanced diet comprises about 30 percent.  When you say High Protein Diet, it means that you have to include about 50 percent of protein-rich foods in your servings per day.  It is now considered to be a healthy diet or a reasonable diet if you are aiming to lose weight.  As eating more protein can lessen hunger strikes, it eventually lessens the tendency to eat between meals.  As a result, you will stop eating at an unnecessary time and will gradually lose weight.

Protein is described to build the body; it maintains leaner muscles and allows the body to burn excess fats.  In every stage of growth and development, protein should always be in the picture.  Studies show that eating protein-rich foods can decrease the levels of hunger-stimulating hormones in the brain, making you crave for food lesser than the usual. 

If you want to start on this High Protein Diet, you must remember to increase protein intake gradually.  The recommended dietary allowance or the RDA of protein in a normal diet is 56 grams a day for men and 46 grams a day for women.  However, most nutrition experts advise taking about 80 grams of protein daily as a start, and then you can increase up to 150 grams of protein daily.  There are no negative risks related to higher protein intake in a normal and healthy individual.  If you have a kidney or liver problem, you should consult your physician and be cautious of this kind of diet.

Meats which are high in protein include turkey or chicken breasts, tuna or salmon, cheese, pork loin, and lean beef.  Vegetables high in protein consist of tofu, beans, nuts or seeds, eggs, and soy milk.  You can choose from these choices to include in your everyday meals.  You can also have some varieties, so you will not get bored eating a lot of protein-rich foods. 

A High Protein Diet with moderate carbohydrates in your food intake while having regular exercises, you can have the body that you want.  If you want to lose weight, it entails discipline and more research.  This kind of diet is new for some, but maybe some other people have tried this diet without even knowing they are on a good diet.  You can try it, too, and discover how this diet can help you lose weight faster than any other diets.

I don’t know how long this will last, but
currently John Barban and Kyle Leon are running a very generous trial offer for
$9.95. If you are still on the fence, now it the moment to grab it.

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The essential fat loss diet guide that gives valuable information on calories and help you understand how nutrition affects your body and what so-called healthy foods you should stay away from if you want to lose weight and keep it off.

The fat burning 12-week workout program for body reshaping, which can be done at home or in a gym and comes with all the required instructional exercise videos to get you started. They can be accessed online by logging onto the website. The workout guide offers a weekly workout plan for the 12 weeks.

It also includes The Venus Index Podcast that can significantly boost your motivation levels when you hear other member’s journey to weight loss. You can also share your weight loss story as well if you want to!

You also get The Virtual Nutritionist application software that will help you calculate the amount of protein and calories you should consume after taking into account your body measurements. The system greatly helps you in getting rid of excess fat.

There is nothing like good support and motivation when you are endeavoring to lose weight and that is exactly what you get with The Venus Community. This community has a forum and blog that allow you to interact with other members.

The Venus Factor System reshapes your body to the fabulous figures admired by your men in distinctly two parts: during the first part, the excess fat is burned, and you lose weight! The next part tones your muscles so that you get the perfectly female figure!

I can sincerely say that this is the perfect program for women looking to lose weight and get a trimmed and toned body. It is a scientific system that helps to speed up the female metabolism and this, in turn, helps to burn calories and fat

Read my full Venus Factor review here  or

Click here to see a video of exactly how it works

I don’t know how long this will last, but
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