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Have you ever heard that losing weight is simply a matter of eating fewer calories than youre burning? This is whats referred to as the calories-in-calories-out method, or CICO. The idea is that a pound is equivalent to eating about 3,500 calories, so if you want to lose about a pound a week, youd need to shave 500 calories from your daily routine, either by eating less, exercising more or a combo of both.

It may sound reasonable, but peoples individual experiences vary considerably so its impossible to accurately predict how much weight youll lose based on this math. When it comes to managing your weight, calories count to some degree but they dont all count in the same way.

The CICO diet isnt a book or an eating plan endorsed by a health expert or celebrity. Its an approach that involves eating fewer calories than you burn. The idea is that as long as you stay within a calorie range that's in line with your body's needs, you can eat what you want and still lose weight (or maintain your current weight). To stay on track, people often use a calorie counter app when following a CICO diet. But managing weight with calorie restrictions isn't as simple as it sounds.

Heres what we know about calories and how they pertain to weight loss.

5 common obstacles to eating a healthier diet

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You can think of calories as the energy derived from food. Calories come from any food you eat, whether thats an orange, orange juice or orange soda. However, the way the food is processed makes a difference. In this example, the orange is much more filling than the orange juice or soda.

Certain foods are especially filling, which means that the calories from those foods give you a lot of bang for the buck. The satiety index is a ranking that indicates how filling a food is based on equal calorie servings of numerous foods. The rankings show, for example, that calories from boiled potatoes are seven times more filling than the same number of calories from a croissant. Calorie-for-calorie, fish is more filling than beef or eggs. Oatmeal is more filling than bran cereal.

Rather than focusing solely on calories, its better to be aware of your calorie needs and to develop an understanding of how calories from various foods make you feel. Managing your appetite with filling foods that are also in line with your bodys calorie needs is a good way to manage your weight and your hunger levels.

Over time, weve been eating much more of our calories from heavily processed foods, like sodas and packaged snacks, such as potato chips. In fact, Americans eat about 60% of their calories from highly processed foods. While convenient, we rely on these foods at the expense of other, more nutritious foods, like fruits and vegetables. Some studies also report that processed foods may be linked to unintentional weight gain and related problems, such as higher blood pressure, cholesterol levels and blood sugar levels.

In a study published in Cell Metabolism in 2019, researchers pitted a whole foods diet against a processed one. Twenty people went on both diets for two weeks, and while the meals varied dramatically, the calories, sugar, fat, fiber, carbs and protein were the same on both. Once meals were served, people were allowed to eat as much or as little as they wished.

Heres what happened: On the processed food diet, participants ate many more calories (averaging an extra 500 calories per day) and they gained an average of two pounds. They ate faster, too, which may indicate they werent filling up sufficiently, or it may mean their brains didnt have a chance to compute that they were full. Theres also the possibility that its especially easy to consume these foods quickly. Think about how fast you can eat a snack bar made with oats compared to a bowl of steel cut oatmeal.

Meanwhile when those same people went on to eat the whole foods diet, the opposite occurred; they lost two pounds. In other words, the quality of those calories mattered when it came to gaining or losing weight.

One factor that gets ignored in a CICO model is the fact that there is some variability in the number of calories that you actually absorb from whole foods compared to processed ones. So for example, if youre tracking your calories, there may be slight differences in the number of calories that you think youre eating compared to the number youre actually absorbing. This can work to your advantage if youre eating mostly whole foods and potentially to your disadvantage if you arent.

Studies that examine dietary patterns point to the fact that adults who consume the most servings of whole grains have lower body weights. One possible explanation is that calories from whole grains arent absorbed as efficiently as calories from refined grains. In one study involving both men and postmenopausal women, participants were assigned to diets with varying amounts of fiber, whole grains and refined grains, but the diets supplied each person an amount of calories meant to keep weight steady. After six weeks, people who were eating whole grains experienced a lift in resting metabolic rate, which means they burned more calories when they were inactive. They also excreted extra calories in their stool. Together, this led to a daily deficit of 92 calories.

Studies involving nuts have similarly found that we dont absorb as many calories from these foods, which may be why as part of a Mediterranean Diet theyre also linked with healthier body measurements.

Liquid calories are especially problematic because theres good evidence that your body doesnt compute them in the same way it computes calories you chew, so sodas and coffee drinks arent as likely to fill you up. If you drink these routinely, you may wind up in a calorie surplus because you still need to eat (and therefore, consume calories) to combat hunger.

It's important to remember that regulating your body weight is a dynamic process that involves not only the calories and quality of food you eat, but other factors as well.

Some of the other factors that can affect your weight include:

Video: 5 common obstacles to eating a healthier diet (TODAY)

5 common obstacles to eating a healthier diet

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What is the CICO diet? And can it help you lose weight? - msnNOW

Piers Morgan has started a strict new diet (Picture: Getty)

Piers Morgan has started a strict diet in a bid to lose weight.

The Good Morning Britain host, 55, revealed hes taking his new weight loss regime seriously, and has started seeing a personal trainer.

As well as this, he has reduced his alcohol intake.

Chatting about his lifestyle changes, he joked that wife Celia Walden has replaced all the good stuff with healthy alternatives.

Im going to see a new personal trainer, and unfortunately Celias taken it all quite seriously, so suddenly its all the good stuffs gone and all the kales come in and the quinoa and vegetables. A lot of vegetables. A lot of salmon, he said.

A lot less Bordeaux Im down to one glass a night. And, well, during the summer, a lot of cheese went down my gullet, and and it could stretch to a bottle of red. Quite comfortably Depending on the quality, and maybe a little more.

Lifting the lid on what spurred his weight loss journey on, Piers explained that he had been shamed into shedding the pounds by people he considered his closest pals.

He added to the Sun that GMB co-host Susanna Reid calls him chubster and fatso, with Dr Hilary Jones and Kevin Pietersen also making jokes.

The ITV star will be back on screens tomorrow night, with the latest instalment of his Life Stories series.

And he has been joined by Colonel Tom Moore for the episode who he insisted was his favourite guest so far.

Despite having famous faces including Lionel Richie, Mo Farah and, most recently, Vinnie Jones grace the studio, he couldnt help but rave about the war hero to Phillip Schofield and Holly Willoughby on This Morning.

He said: I wanted to do him because I thought, Who is this guy?. We all know him for his mantra of tomorrow will be a better day, he gave us all hope and positivity in a really dark moment for the country, and I thought I needed to know more about him.

Hes hilarious, hes sharp as a whippet, hes got that Yorkshire grit and humour. Hes got a resilience about him, born from his war years, hes got everything. Hes a remarkable human being.

When people watch the show, its moving. He sheds tears in the most unexpected moment, hes incredibly open about his marriages, his life. His dressing room rider is almost beyond hilarity.

Colonel Tom also had some interesting requests on his rider, with Piers adding: He wanted a can of Coke, he wanted a Dairy Milk chocolate bar, and he wanted six blondes.

When I laughed, he said, the six is a variable number.

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Piers Morgan on strict diet with personal trainer in bid to lose weight - Metro.co.uk

Of course, ditching unhealthy snacks is sure to help tone up the waistline.

However, the expert explained eating more of certain foods is actually the key to a weight loss transformation.

Those hoping to lose a few pounds and feel more energetic should add more foods high in fibre into their diets.

Emily commented: "Despite a bland reputation, health experts now believe that fibre is more than just roughage that keeps you regular.

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"According to UK government guidelines, adults should be getting 30 grams of fibre a day.

"And yet, nine in 10 people in the UK are not meeting this, with most adults eating only 18 grams a day.

"The latest research suggests that eating enough fibre could be the key to reducing your risk of various health conditions as well as helping you lose stubborn fat."

Not only can fibre help improve the overall health of the body, the food can speed up weight loss results.

Fibre may help with weight management by helping you to feel fuller for longer, as well as helping to feed the good bacteria in your gut," she added.

High fibre foods include wheat bran, brown rice, nuts, seeds and cereals.

Combining these with plenty of protein can also help dieters cut back on fat.

She continued: "Protein is whats known as a macronutrient, meaning its a nutrient the body requires a lot of it (along with carbohydrates and fats) in order to stay healthy.

"Protein is a not-so-secret weapon when it comes to weight loss. The main reason for this is protein is satiating which means it makes you fuller for longer.

For adults, the general daily requirement is 0.6g of protein per kilogram bodyweight.

"So if you weigh 80kg, youd need around 48 grams protein daily to stay healthy, but increasing your protein intake might have benefits if youre trying to lose weight."

High protein foods include meat, fish, dairy, eggs, tofu, nuts and seeds.

Read the original:
Weight loss: Eating more of one food can help burn fat and boost energy - what is it? - Express

If youre aiming to lose some weight, then just taking up a diet or exercise regimen is not going to help you - or at least not in the long run. What will, is creating habits and routines that are so ingrained and so healthy that you not only lose weight but also keep yourself from gaining any more in the future. A study published in the American Journal of Lifestyle Medicine in 2019 explains that long-term adherence to healthy practices is the best way to keep lifestyle issues like weight gain and obesity at bay.

Here are six very easy weight loss-promoting habits that you should practise early in the morning, every day until they become second nature.

1. Drink warm water

If your metabolism slows down at night, then its very important to kick-start it the right way when you get up in the morning, and drinking a glass or two of warm water does this really well. Ayurveda recommends you add lemon juice and honey to this water, and another line of thought suggests adding apple cider vinegar. Whichever you go with, know that you will have regular bowel movements and feel lighter as well as fresher after drinking two glasses of water in the morning.

2. Exercise

Stretch, go for a walk, do some yoga or light-intensity exercises for at least 20 minutes in the morning. If youre not a beginner, then opt to go to the gym or engage in some high-intensity exercises. Not only will working out in the morning boost your metabolism, but it will also help you start your day with an endorphin high.

3. Get some sun

Vitamin D is highly underrated at times. It aids cognitive function, regulates moods, improves organ function and can even keep you feeling motivated. Sunlight is the best source of Vitamin D, so get some morning rays to stay motivated and stick to your weight loss routine throughout the day, without any Vitamin D deficiency.

4. Take a cold shower

Ice-cold showers may not be pleasing, but multiple studies have shown that they activate brown adipose or fat tissues, which in turn help burn white adipose tissues. Taking a cold shower early in the morning can help you burn body fat and also kick-start your metabolism for the day.

5. Get the right breakfast

Get plenty of protein and dietary fibre-rich foods like eggs, fresh fruits, nuts and seeds for breakfast. Its also recommended that you get a boost of healthy carbohydrates, like oats, multigrain bread, muesli, etc. Make this meal heavy and ensure your other meals are light because youll be burning the calories from this one off throughout the day.

6. Pack the right meals

Its simply not ideal to be eating out too often when youre on a weight loss journey, so prepare proper main meals and include nutrient-dense, healthy foods in them. Pack salads, nuts, seeds, fresh fruits, baked vegetables, etc for snacking.

For more information, read our article on Tried and tested tips to lose weight.

Health articles on News18 are written by myUpchar.com, Indias first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.

The information provided here is intended to provide free education about certain medical conditions and certain possible treatment. It is not a substitute for examination, diagnosis, treatment, and medical care provided by a licensed and qualified health professional. If you believe you, your child or someone you know suffers from the conditions described herein, please see your health care provider immediately. Do not attempt to treat yourself, your child, or anyone else without proper medical supervision. You acknowledge and agree that neither myUpchar nor News18 is liable for any loss or damage which may be incurred by you as a result of the information provided here, or as a result of any reliance placed by you on the completeness, accuracy or existence of any information provided herein.

Excerpt from:
6 Morning Habits That Can Help You Lose Weight - News18

Weight loss does not necessarily mean that you have to take a membership in a gym for achieving the result. The most important thing is will power and dedication when it comes to losing weight. Working out at home orin any open space with high intensity can help tone muscles and lose overall body fat percentage. In this week's weight loss tip,let'sdiscuss high knees exercise that can help lose body fat. This exercise is a high-intensity exercise which can help tone your lower body muscles.Weight Loss Tip of the Week: How Spiderman Plank Exercise Can Help You Lose Belly Fat (Watch Video)

High knees exercise shoots the heart rate which helps in fat loss. In order to do basic high knees,stand straight with feet hip-width apart.Place both hands in a 90-degree angle with forearms parallel to the floor bring left and the right knee alternatively towards your chest. With practice, increase pace and also repetitions per set for an effective result.Burpee Exercise for Fat Loss.

High Knees For Fat Loss / Weight Loss

High knees strengthen hip flexors and also work on glutes, hamstring and quadriceps. This exercise can be referred to as an effective standing abs exercise as it perfectly targets the core when you bring both knees alternatively up and down in pace. High knees exercise boosts resting metabolic rate which aids in weight loss and fat loss. Also, if you do running, then this exercise will enhance your performance. High knees can be included as a part of high-intensity interval training (HIIT) or during Tabata workout.

High Knees Exercise

High Knees exercise can initially be performed with five sets of 15-20 repetitions each. However, other exercises like jumping jacks, planks and free bodyweight resistance exercise like push-ups, squats and others should also be incorporated in the routine for effective result. Needless to say, diet also plays a crucial role and it has to be followed in a disciplinary manner when it comes to weight loss.

(This article is written for an informative purpose and should not be substituted for medical advice. Kindly consult your doctor before trying any tips.)

(The above story first appeared on LatestLY on Sep 12, 2020 11:01 AM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).

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Weight Loss Tip of the Week: How High Knees Exercise Can Help You Lose Body Fat (Watch Video) - LatestLY

Method 1: With honey and lemon

Take a pinch of kalonji seeds (5-10) and crush them finely to make powder. Add kalonji powder to a glass of warm water and mix well. To this add a spoon of honey and squeeze the juice of half a lemon. Mix everything nicely and have it on an empty stomach.

Method 2: With lemon juice

Take 8-10 kalonji seeds in a bowl and squeeze half lemon juice in it. Now keep this kalonji in the Sun for 1-2 days. Have 2-4 kalonji twice daily to lose weight.

Method 3: Take directly with water

Take a few kalonji seeds and swallow it with warm water or add 8-10 seeds of kalonji in a glass and leave it overnight. Remove the seeds and drink the kalonji water in the morning.

Excerpt from:
Weight loss: Have kalonji (nigella seeds) these 3 ways to lose weight - Times of India

Some wants to lose weight, others want to build muscle but it's not often you can do both at the same time. This 4-week kettlebell workout will do just that, but it won't be easy for sure. Summer might be gone already but it's never too late (or too early) to start working on your summer bod.

This 4-week kettlebell workout mainly uses one exercise: the kettlebell swing. The kettlebell swing is hands down the best kettlebell exercise and probably one of the best compound exercises out there, period. During the 4-week period, you will perform 10,000 kettlebell swings, peppered with a few strength exercises in between the swings.

Dan John came up with the original '10,000 swing kettlebell workout' concept in the early 2010s and published the results over at T-Nation. It was an empirical approach and the programme was validated through testing as opposed to scientific research.

According to Dan, everyone doing the programme "got leaner, dropping a waist size or two, in 20 workouts" and "increased grip strength and work capacity". He also mentioned that "abs were more visible [and] glute strength was tremendously better" too.

Sounds to good to be true? This workout does come with some caveats but in its essence, the '10,000 swing kettlebell workout' is based on hard work and perseverance. Ready to get leaner and stronger?

IMPORTANT: although this workout can be tailored so it is less demanding, it is still a pretty hardcore workout even when using lighter kettlebells. If you are new to exercising, struggle with obesity and/or have health issues, please consult a medical professional before you start exercising. To kick start weight loss, please check out this article on how to boost metabolism naturally.

Body Power 24kg Vinyl Coated Kettlebell | On sale for 64.99 | Was 83.99 | You save 19 at Fitness SuperstoreDan recommends a 24-kilo kettlebell for men to perform the 10,000 swings kettlebell workout and this vinyl-coated kettlebell from Body Power will do the job just fine without breaking the bank. This 'bell has a nice wide handle, ideal for swings and the coating will ensure that neither the kettlebell nor the floor will get damaged during workouts.View Deal

(Image credit: Getty Images)

This kettlebell workout is based on simplicity. No need to buy all the best home gym equipment, all you really need is a heavy enough kettlebell and potentially the best pull up bar or best multi-gym for pull ups and the best dumbbells or best barbell for the overhead press, that's it.

You will be doing 500 kettlebell swings per workout with some additional strength exercises in between. Dan recommends men using a 24kg (53 lbs) kettlebell and women using a 16kg (35 lbs) kettlebell. This can be changed to accommodate your strength level.

Each workout consists of five clusters of four sets of kettlebell swings. In each cluster, you will be performing 100 kettlebell swings in the following pattern:

In between the sets, you will be doing low volume strength exercises, one of the following: overhead press, dip, goblet squat or chin up. As Dan explains, you should "use a 1-2-3 rep scheme for most movements" and more specifically, "for the 1-2-3 lifts, use your five rep max weight" whereas "for the dip, use a 2-3-5 rep scheme". You would want to do one of the four strength exercises on each day.

'Five rep max weight' is the weight you can do five repetitions with. There are numerous 'one rep max calculators' online such as this one that can help you determine your five rep max weigh based on the weights/reps you use most usually.

Work out for two days, rest for a day, then two days of work then a day rest, and so on, until the end of the four weeks. As for rest, Dan recommends having a 30-60-second break after each round of 10, 15 and 25. After the set of 50, give yourself at least a 3-minute break and do a little stretching to ease up the muscles in between clusters.

(Image credit: Getty Images)

Dan revisited the idea of the '10,000 swing kettlebell workout' recently and in his article, he offered three alternative workouts, the first one called 'Just do it!'. This version is as simple as it gets: all you need to do is perform 500 kettlebell swings, each set lasting until technical issues or grip problems develop.

The second version requires more than just one kettlebell so you need to be 'well-belled', as Dan puts it, in order to perform this workout. Line up all the different kettlebells and do each set with the next one in line. The aim is still to perform 500 swings per workout but the reps depend on you. If you have smaller weights, do 15 reps with each bell. If you have a wider weight range, do 10 reps with each until you hit 500 reps altogether.

The third option is called the 'One-Stop Shop Approach' and it consists of two clusters of 250 kettlebell swings. In each cluster, you will be doing 25 reps of kettlebell swings with strength exercises in between. This is a full body workout with a lot of kettlebell swings in between.

And finally, let the man himself show you how to perform a proper kettlebell swing:

More:
This BRUTAL 4-week kettlebell workout will help you lose weight and build muscle at the same time - T3

A woman who swapped her takeaways for meal prep looks unrecognisable after losing 5st 7lbs.

Emily Forbes, 30, always struggled to control her portion sizes - a factor which she said resulted in her weight gain.

In 2018, the mum from Melbourne, Australia who weighed 16st 7lbs, discovered meal prepping.

Emily sets aside two hours every Sunday to prepare all of her meals for the week, like burrito bowls, curries, pasta bakes, veggie lasagnes and fried rice.

Once all of the meal are cooked, she pops them in the freezer so they're ready to be cooked in the oven each night.

Each meal costs around 80p to 1.60, allowing Emily to ditch her 27.50-a-week takeaway habit and save 1,430 a year.

Since adopting this method, the mum was also able to shed an impressive 5st 7lbs and four dress sizes.

She said: "The weight issues were partly due to my high carb heavy diet and lack of exercise.

"But my biggest problem by far was portion control. When you serve dinner on a dinner plate you tend to pile it on.

"My biggest motivation for wanting to lose weight was the prospect of starting a family and wanting to be healthy for my kids.

"During my weight loss journey I wanted healthy meals to take to work to I wasn't tempted by unhealthy takeaway food."

Emily continued: "My meal prepping evolved from there.

"I took inspiration from recipes and changing the quantities and some ingredients that better lent themselves to reheating."

Emily is sharing her story in the hopes that it might inspire others to give meal prepping a go.

She concluded: "My tips for starting meal prep would be to make sure you have enough containers, and cook things that reheat well."

She also shares her recipes on her blog, Meal Prep Mums Australia.

"For weight loss meal prepping start with things like frittatas and zucchini slices because they are high protein and low carb.

"You can also add different vegetables and cheeses to keep you interested by changing the flavour.

"It's only an hour or two out of your week and you'll have delicious healthy meals that you will feel so much better for eating."

More here:
Mum loses five stone and saves 1,400 using meal prepping hack - Mirror Online

I love dinosaurs - and Sedona.(Photo: Courtesy of Theresa Gotter)

When I decide to diet, I rally a couple offriends to do it with me, to sign up for Weight Watchers or swear allegiance to Atkins.

Misery loves company, after all.

This time, I went solo. (Not by choice;I started a 21-day cleanse with a guy I was dating. He dumped me on Day 19.)

I wrote about it, lamenting that Id put on a few pounds in the first couple of months of quarantine, promising to stick with this diet, even by myself.

You wrote back, congratulating me on losing almost 30 pounds, telling me about your journeys to get healthy, too, and offering advice,most of it helpful.

Brian Rea wrote he was glad I recognized the importance of sleep. (Too little sleep screws with your metabolism.)

Stephanie Taylor is down 13 pounds from eating right, power walking and yoga on Saturday mornings.

Mike Urlich wrote, As someone who has struggled most of his adult life, I am aware of how hard it is to lose weight (and harder still to keep it off).You are an inspiration to me!

Six-year-old Audie is happy to go along for the ride on the back of my float.(Photo: Courtesy of Sawyer Bland)

Ok, spill it, sister, Stephanie Small wrote. She wanted to know what cleanse I did.(I cant promote one plan over another.Google 21-day cleanse," and youll find it.)

The cleanse got me started. Im eating lean protein, vegetables and fruit and avoiding sugar. (Oh, Ben & Jerrys, how I miss you.)

Sharon Martin has put on 10 pounds since her gym closed, so shes going to try it.

I know I should do something, but I am terribly lazy when it comes to diet, she wrote. I just want to wake up thin. (Dont we all?)

I need this! Laura Meddaugh wrote. I have the Covid curves, and they have to go!

Well do it together.

P.S.: Joe Hutchinson suggested I try Ben & Jerrys Caramel Chocolate Cheesecake, swearing its delectable. Now its all I can think about.

Reach Karina Bland at karina.bland@arizonarepublic.com. Follow her on Facebook and Twitter @KarinaBland.

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Readers weigh in on my attempts to (ahem) flatten the COVID curve - The Arizona Republic

If you want to have a healthier life and measure the calories you consume and burn, take a look at these applications.

At some times of the year, many people begin to practice more sports in order to lose weight and get in better physical shape. For this you can make use of technology, and specifically apps to count calories and measure what you burn.

The desire to eat healthy is also linked, on some occasions, to the idea of measuring the calories in the food you eat. If you want to count calories and measure what you burn, you can always take a look at the best apps to measure food calories available for mobile devices, both Android and iOS.

Google Play with dark mode on an Android smartphone.

A list in which you will find from calorie counter apps, either when walking or cycling, even others with which to calculate calories ingested. Below you have the full list one of the best apps to carry out these processes and lead a healthier life.

Google Fit is ideal for keeping track of your physical activity and your health.

Google Fit is one of the most popular applications to measure sports activities and lead a healthier life. An app that can be synchronized with Android Wear and that stands out for measure the calories burned in each physical activity, in addition to recording steps, time, distance and heart rate, among others.

Fitbit is another of the most popular apps for measuring calories burned.

Fitbit is another popular application for mobile devices that allows you to lead a more active and healthy life. Among its characteristics, it is capable of monitoring physical activities and offering a complete view of your health such as calories burned, sleep, steps you have taken in the day, etc.

Accupedo +, another alternative to measure the calories you burn.

Accupedo + It is an app to count the steps that are taken every day, but it also has another series of characteristics to take into account. For example, it also offers information on calories burned, the distance traveled and the duration of each exercise, among others.

MyFitnessPal, an app to count calories burned in a simple way.

MyFitnessPal is a really interesting application, as it offers a advanced and comprehensive calorie counter. A feature that will allow you to control your diet and adapt it to the exercise you do. It even allows you to keep a record of the food you eat each day and the calories you burn in that same period.

YAZIO, a calorie counter app for weight loss and diet.

YAIZO is an application that allows you to manage your food diary, record your activities and lose weight. Among its features, it offers calorie charts with nutrition information for all foods, in addition to a personal plan to lose weight, maintain it, gain muscle mass and more functions.

Lose it! is an application that allows you to carry a calorie count, a function that helps you reach your ideal weight. The app also allows you to keep track of the food you eat and the exercises you do. In addition, it is also possible to set your goals.

HiKi calorie calculator, another option to control the calories you consume.

HiKi calorie calculator, as its name suggests, is an app available for Android that allows count calories, and, therefore, to be able to lose weight in a simple way. An app that offers a food diary with the possibility of taking notes, a daily calorie counter and a water counter that is drunk every day, among many other features that are also available in its free version.

Join our Telegram channel to be aware of all the last hours of Android. If you prefer, you can also follow us on Instagram.

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