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So youwant to lose weight? Who doesnt? Before, you think that this is some short-cut miracle piece of advice it isnt. What you will find below is a super useful list of tips that will help you lose weight. What you wont find is a promise that youll lose weight without effort, planning and a little determination. If weight loss was easy, wed all be supermodels. If you want it, you gotta fight for it.

The only rules are to lose weight healthily and steadily. Consistency is key. Being super good for 10 days is not as useful to weight loss as merely being good for 100 days. If there were to be another rule, moderation would be it. So lets start shall we?

Why would you want to do this anyway? Who has this really worked for? Youve tried it already? If it worked, you wouldnt have to try it again, would you now? The truth is, youll only end up fatter than when you started. But just so you dont feel too bad, it really isnt your fault. The body is cleverly designed, and has what is often referred to as the starvation protection mechanism or starvation mode. This evolutionary mechanism kicks in when the body isnt meeting its nutritional demands (around less that 1200 calories for women,

Slows the loss of body fat and triggers the loss of muscle mass. These two points alone produce an unfavorable effect in body composition, resulting in a body type known as skinny fat. Basically, you risk ending up with a higher body fat percentage, even though you weight less.

Still, if this is going in one ear and out the next, if you must, there are unsuccessful and successful ways to go on a 1,000 calorie a day diet (dont go below 1,000 calories per day), both in terms of weight loss success and health. See next.

There are many means of consuming, say, 1,000 calories. Other than calories, your body also needs nutrients. And while of course calories are important it is often the lack of nutrients on a very low calorie diet that catches people out. To successfully remain on 1,000 calories a day requires that you feed your body the nutrients it needs. If you do choose to go on a very low calorie diet, you need to carefully consider your food choices more than normally. Youve got to make every calorie count. For example, there is a gargantuan difference between 1000 calories of fast food and 1000 calories of nutrient-rich, fiber-rich foods. If youre going to severely restrict calories, youve got to have a plan and follow it. To lose weight fast (and healthily) it is important that the foods you eat are:

It isnt a case of food quantity, but food quality to ensure you meet your bodys nutrient needs. You can drop your calorie intake significantly and feed your body all the vitamins and minerals it requires by going for nutrient dense foods. Fast weight loss need not mean sacrificing your health and good looks. Depriving your body of calories so that you can burn your fat reserves does not mean that you also have to deprive your body of vitamins and minerals. Diets with the aim of losing weight fast and that only involve eating one type of food (i.e. mono diets) can cause some undesirable effects because they lack the essential nutrients your body needs to survive. Heres more about fast weight loss. Quality food, instead of quantity to continue satisfying your bodys requirements.

Yes, youre eager, but if you cut back your calories to the extreme, where do you go when you hit the inevitable weight loss plateau? Start slowly and every time weight loss slows you can cut back your calorie intake a little more, or even better increase you calorie burn by exercising more.

Distinguish between hunger, greed and boredom. Only eat when youre hungry.

Continuously correct and adjust what you are doing to lose weight. Why? Because your body is constantly adapting and adjusting to avoid burning as little calories as possible (a survival strategy) and prevent weight loss. Your goal is to not give your body sufficient time to catch on to what you are doing. That way youll keep calorie burn at maximum and continue to lose weight. In short, avoid your body from catching on to your weight loss efforts (see interval training), otherwise weight loss will slow or stop. You must periodically change your workout plan and your calorie intake (see calorie rotation).

When you lose weight no matter how good you are it will never be 100% fat, some of it will be muscle. But, what you can do is minimize muscle loss. Dont forget that when you lose muscle your metabolism slows down. Therefore, you must take steps to reduce muscle loss as much as possible. This means weight training! In fact on a good weight loss program you can increase muscle mass. So, youve hit two birds with one stone. You lose weight, but simultaneously increase your muscle mass, adding shape and definition to your body. This will give you the appearance of great health, rather than the ill looking appearance of those who have been severely restricting their calorie intake resulting in fatigue, irritability, insomnia, muscle weakness and vitamin deficiencies. Basically, when you come out of a good weight loss program you should be feeling the best of you life in a long time. Your stamina will improve, youll see an improvement in your ability to exercise, you will feel stronger, youve lost weight and your breathing and quality of sleep is better, your complexion is improved, your skin glows, and the list goes on This is the only way to achieve a healthy, permanent weight loss and to maintain a great physique. It requires a PERMANENT change of lifestyle not just a 2-week diet.

If you want to lose weight, apart from tea and coffee perhaps, cut out all other beverages. Drinks are incredibly high in sugar, full of calories but dont fill you up. In other words, youre loading up on calories and dont even have anything to show for it. This includes fruit juices, which, while high in nutrients are also high in calories. You can juice your vegetables, but you must eat (not drink) your fruit. With regards to diet soda, yes they are low in calories, but can you name any of the ingredients on the can? While diet sodas might not be bad for your waist, who knows how good they are for your health?

Swap your milk, cheese, yogurt and so on for non-fat or low fat alternatives. Fat is high in calories. Every 1 gram of fat you eat contains 9 calories, which means it adds up quickly. A couple of weeks after changing to low-fat, you wont even remember the difference in taste, but you will appreciate the difference to your waist and your weight loss efforts.

Swap your regular cheeses made from cows milk with goats cheese. The calories in cheese are highly variable. Goats cheese contains 40% fewer calories than regular cheese.

There is a healthier, lower-calorie alternative to you favorite dish. Yes, it will taste a little different, but it means you dont have to give it up entirely. Youll find you might be able to cut your calories by half if you try and help you lose weight with greater ease.

Go for natural whole foods. Start to cut down on fast-foods, ready-made foods and foods with ingredients youd never find in nature. Basically, go back to basics. Youll probably not only cut down on calories, but on spending. Instead of a chocolate bar, make your own trail mix throw together a few raisins and nuts.

Protein is highly filling, but relatively low in calories. In fact, this is what the Atkins Diet is banking on. Eating plenty of lean protein means that you can cut back on calories and lose weight without feeling hungry.

Egg-whites are high in protein, but low on fat and low on calories. Youll feel fuller for longer than a breakfast with a similar number of calories.

During meals dont aim to feel full, eat until you dont feel hungry, i.e. satiated. The two are not the same. Your stomach is relatively small merely the size of a fist meaning you dont need to eat much to fill it comfortably. And your body can only deal with a limited amount of food at any one time. Furthermore, if you regularly eat until youre full, the more you stretch your stomach, and the more food you have to eat to get that feeling of fullness. If you feel gorged, bloated or lethargic, you are in all probability either eating at the wrong time or consuming too much too much food. Aim for no more than 600 calories per meal to maximize fat-burning.

Eat only from a plate, and whilst seated at a table. Dont eat standing or on the go.

Yes you want to have a good time, but do you need alcohol to do so? If the answer is yes, perhaps you should cut it out for a while. In any case, one Mojito equals 160 calories and thats a low calorie cocktail! The numbers tally up quickly and before you know it, youve drank a whole weeks worth of gym time in one weekend. Plus alcohol increases cortisol levels and cortisol build belly fat and may slow your metabolism by 70%. Worth it? I think not? If youre serious about losing weight, cut out alcohol completely.

Eat a foods rich in monounsaturated fatty acids (MUFA), such as olive oil, nuts and avocados. Not only have they been shown to aid weight loss, but they also trim belly fat.

Instead of pouring oil into the pan, use spray oil. Each squirt contains 1 calorie, while one table spoon of oil contains 120 calories. That adds up over the course of a year. Making that small change for just once a day works out at a saving of 43,435 calories a year or a weight loss of 12lbs (approximately 6kg).

This awesome food supplement can help with weight loss and has a bevy other other beneficial health effects. Research suggests anti-cancer effects (esp. breast, colon and prostate cancer), a reduced risk of depression and suicide and a neuro-protective effect against Alzheimers and Parkinsons. In women fish oil may promote prevent pre-term labor and delivery fetal and infant brain health, reduce the infants sensitization to common food allergens effects particularly for women and confer long-term benefits on specific aspects of neurodevelopment in infant. In addition, numerous studies show that fish oils can significant reduce menstrual cramps.

There is evidence that Vitamin D can help you lose weight. A 2010 study published in the American Journal of Clinical Nutrition, suggests that increase vitamin D levels (and intake of dairy-derived calcium) may increase weight loss while dieting. While a 2007 study in the Archives of Internal Medicine found that Vitamin D may prevent the weight gain that commonly occurs in middle-aged women. Indeed, supplementing with Vitamin D in winter, may help stave off the winter weight gain to which most of us fall prey

Insufficient amounts of the vitamin may hinder weight loss. A study at Arizona State University found that consuming sufficient amounts of vitamin C burn 30% more fat during moderate exercise compared to those who consume too little amounts of Vitamin C. Furthermore, insufficient vitamin C levels are associate with increased body fat and greater waist measurements.

Its the holidays? Supplement with CLA (Conjugated Linoleic Acid). Research shows that CLA can help prevent weight gain, making it ideal for periods when overindulging is inevitable.

Drink coffee or even better anti-oxidant rich green tea. Research shows that drinking 5 cups of green tea per day increases metabolism by 20%, helping you burn fat and lose weight, while 2 cups of coffee will also boost metabolism. Plus, there is evidence that daily coffee intake protects against Alzheimers disease.

Dont bring high calorie snacks and treats into the house, youll always be having to fight temptation. Firstly, constantly fighting is tiring. Secondly, you will eventually give in. Thirdly, youll feel guilty afterwards and may or may not end up binging or giving up on your weight loss efforts all together. So make losing weight easy on yourself. Indulge in your favorite treats away from home, such as during a meal out with friends, your local coffee shop or ice cream parlor.

Scientists at Oxford Brookes University believe that by simply adding a tablespoon of mustard to your meal you can reduce belly fat by a whopping 20%.

This topping has been shown by researchers from the University of Copenhagen to help burn fat and reduce hunger pangs.

According to a study published in The Journal of Nutrition lemon zest may prevent cravings, because, once in the stomach the fibrous pectin found in the lemon peel transforms into a sticky gel that slows that absorption of sugar. Decreased cravings means easier weight loss.

The active ingredient in turmeric is curcumin, which, according to The Journal of Nutrition, increases fat burning. Researchers at Columbia University believe that consuming approximately 1 teaspoon of turmeric a day may help you achieve significant weight loss, even in the absence of dieting.

Research suggests that, consuming a small amount of hot pepper half and hour before eating decreases hunger and calorie consumption by about 10%, aiding weight loss.

One study shows that people who ate a mushroom-based starter felt just as satisfied as when eating the same dishes but made with beef. However, the mushroom starter contained substantially fewer calories and fat.

Research shows that people who eat eggs for breakfast feel fuller for longer. A study published in the International Journal of Obesity showed that dieters who eat eggs for breakfast lose twice as much weight as those who eat a calorie equivalent breakfast consisting of bagels. What works for breakfast works for other meals too, as eggs are protein rich and incredibly satiating.

Research published in the Journal of Nutrition suggests that consuming a meal consisting of slow-release carbohydrates (e.g. oatmeal, muesli or bran cereal), prior to exercising may help you burn more fat. The study showed that calorie burning during exercise was nearly twice that of exercising after eating a meal made up of fast-release carbohydrates (e.g. cornflakes, white bread, jam). As the name implies, slow-release carbohydrates are more slowly digested, such that blood sugar levels dont spike as high, which means that insulin levels are not as high either. Since insulin is a fat storage hormone, lower levels of insulin may help you lose weight. Read more about the type of carbohydrates here.

A study published in the American Journal of Clinical Nutrition asked participants to chew one serving of almonds 10, 25 or 40 times. Participants who felt fuller longer, were those who chewed the most.

A study in the Journal of Nutrition found that this simple switch might help reduce total body fat and help you lose belly fat. Researchers found that adults who ate about 3 servings of whole grains a day had less body fat and less belly fat fat than participants who ate less than a 1/4 of a serving. Whole grains act to aid weight loss by promoting satiety. The fiber in whole grains helps you feel fuller though eating fewer calories. Whole grains are thought to slow digestion or absorption, resulting in lower insulin and glucose levels, which favor the fat burning instead of fat storage. Whole grain fiber is particularly effective at helping you feel full and may help you feel fuller than eating fiber found in other foods stuffs such as fruit and vegetables. Aim for at least three servings of whole grains daily (one serving equals 1 cup of whole-grain cereal or a slice of whole-wheat bread)

Switch high-calorie sweet treats for more nutritious, lower-calorie versions. According to a study published in Proceedings of the National Academy of Sciences, prohibiting sugary foods entirely could lead to overeating. It is thought that banning sweet foods stimulates the release of a polypeptide hormone and neurotransmitter called corticotropin-releasing factor (CRF), which is linked with higher stress levels and may decrease your motivation to eat healthily, increasing the likelihood of binging on junk foods.

According to a study published in the journal Appetite, people who start their meal with vegetable soup consume 20% fewer calories over the course of their entire meal.

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How to Lose Weight Fast Tips for Fast Weight Loss

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Do you want to lose weight fast? Then most likely you want to shed those extra pounds as quickly as possible.

When it comes to weight loss though we often have a dilemma to confront do you want to lose weight fast or permanently. Unfortunately, most crash weight loss diets give fast results but those results are rarely permanent.

Most people tend to put all the excess weight back on and, in fact, a high proportion actually gain more weight in the long term.

So, what you need is a fast way to shed the fat while getting into shape and then you need a way to maintain that new look.

Anything less than this is just a waste of time and often, not very good for your health. Yo-yo dieting can have a very negative effect on your body and your morale.

So, although there are ways to lose weight fast (outlined below) for many people taking the slow route to a healthy weight is often best.

Ensuring that you are burning 500 calories daily more than your BMR will most definitely result in weight loss. To ensure you keep losing weight you will need to keep recalculating your BMR as you shed the excess fat because as your weight reduces so does your BMR. However, this is a slow process.

For those of you who want to lose weight quicker there are proven ways to shed lots of fat in record time but you should be aware that these methods require sacrifice and work. So, if you are still willing to put in the effort so you can reap the rewards keep reading on the next page.

The secret to weight loss is no real secret at all we all know it: eat less and exercise more.

This sounds pretty simple, at least in theory.

Unfortunately though, when it comes to actually doing the work required for attaining, and then sustaining, our ideal weight can be tough psychologically and physically.

But all is not gloom and gloom for the would-be dieter. You can actually lose up to 2 lbs per week by simply burning 500 more calories each day more than you eat.

When you consider that a brisk 20 30 minute walk can burn up to 250 calories and that a typical 250 chocolate bar can be anywhere from 150 to 250 calories it should not be that difficult to take the slow route to weight loss.

Use this simple equation to lose weight slowly without having to use very much effort:

THEN:

OR:

Using the slow approach to weight loss is by far the best option for most people as it is safe, proven and requires very little change to your daily routine. But, for many people losing 1lb or 2lb per week is not fast enough. So, on thee next page are some fast acting alternatives.

Here are 2 of the very best high intensity training routies designed for fast weight loss in only 20 minutes per day. As men and women store fat differently these routines are gender targeted for maximum results.

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Lose Weight Fast & For Good - Thin Me Out

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(Photo from Fat From the Side submitted byfiercefattyflavorwho says, On the runway modeling Size Queen designs. If you told me in high school that my fat, beautiful ass could do these things, I would have rolled my eyes. But Im so happy to be walking the road of body acceptance, and doing all the things I never thought I could.)

When you talk about fat-discrimination, like I did a few posts back, theres usually someone around to shout out the common rebuttal that while you shouldnt discriminate against something that someone cant change, fat people are fat because of their own damn fault, and if they dont like it they can simply lose weight. Thats the undercurrent to most fat-hate. Its the great big justification for it all youre fat by choice, which means not only are you this horrible thing called fat, its all your fault, which is even more horrible and unfathomable.

So this is an idea I want to explore really thoroughly. Im sure youre all familiar with it, but lets state the claim outright. The idea goes something like this: If youre fat, all you need to do is eat less (or differently), and then you will be thinner. Its so basic! Calories are energy, and we store our excess energy as fat. If we eat fewer calories (or burn more calories), our weight will go down. Calories in! Calories out!

There are all kinds of suggestions about how to go about this and more diets than I could possibly list, but the gist is the same. You wouldnt be so fat if only you would put down the fucking cheeseburger.Its so obvious, that thin people cannot grasp why we fatties cant get on board. Its so obvious that fat people cant figure out why they themselves cant get on board.

But if its SO obvious and SO simple, then it should be SO true, dont you think? So lets look at what science has to say about this so obvious thing.

LOTS of researchers have looked into whether or not dieting works to treat obesity, since Medicare guidelines provide funding for obesity treatments that work. Theres lots of data I was able to look at. Looking at scores of studies over the years, the first finding is that dieting works. Sort of. Dieters in weight-loss programs lose an average of 5-10% of their body weight.

The first problem with this is the small numbers. I weight 225 pounds and am obese. If I lost 10% of my weight, I would weigh 203 pounds and be obese. Anyone who talks about a weight-loss program as a solution to the obesity problem is talking out their ass. In one study, participants lost 6-10 pounds. In another, they averaged a 4 pound loss.When someone touts a weight-loss program as working, is that the amount of loss you have in mind?In another study, there wasno difference from the control groupafter three years.

This New York Times article talks about two large studies that show no weight-loss results. In one, women followed a low-fat diet for 8 years with no change in their weight. In another 8 year study, researchers did all those things people say we should do to fight childhood obesity rid the world of fat children: expand PE, serve nutritious cafeteria food with less fat, teach students about nutrition and exercise, and get the parents involved. These changes also didnt lead to weight loss.

Even when dieters show small losses, those losses tend not to stick around. The main thing that changes across the studies is the rate of regain. One study says 90% of dieters gain back their weight within a year. Another study says 95% gain it back in 2-3 years. Another study says only 3% keep it off. And most of these dieters gain back MORE than they lost. One study shows that two year later, 23% gained back more than they had lost. When followed for more than 2 years, 83% gained more than they had lost.

According to Traci Mann, UCLA associate professor of psychology and lead author of a study looking at 31 studies on diets:

We concluded most of them would have been better off not going on the diet at all. Their weight would be pretty much the same, and their bodies would not suffer the wear and tear from losing weight and gaining it all back.Diets do not lead to sustained weight loss or health benefits for the majority of people.

So what about exercise instead? A British study followed 200 children over 3 years, monitoring fat and exercise levels and found that varying levels of physical activity did not lead to changes in fatness. How about people doing one hour of aerobic exercise, 6 days a week, for a year? Their weight loss averaged 3-4 pounds. A whole year! In one 6 month study, people doing 50 minutes of exercise 5 days a week lost the same as those using diet alone. Other studies that looked at programs combining diet and exercise found that the losseswere slightly better than with diet alone, but still not very impressive, and youre still likely to gain it back.

I looked at study after study, charts, graphs, numbers. I did the math, I read the conclusions, over and over again. Diets dont work. People generally do NOT lose weight and keep it off.

Its hard to state this strongly enough, and Im going to keep repeating it as I go forward, its a really important message:

Diets. Dont. Work.

(Edited to add: I dont post most of the hateful comments I get on this post. If your comment is one of those,Ive added a new page where you can bring your arguments TheFat Backtalk Zone. If I wont publish your comment here, theres a possibility Ill post it and reply over there.)

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Diets Don't Work - LoveLiveGrow

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The main treatment for obesity consists of dieting and physical exercise.[1] Diet programs may produce weight loss over the short term,[2] but maintaining this weight loss is frequently difficult and often requires making exercise and a lower calorie diet a permanent part of an individual's lifestyle.[3][4] Success rates of long-term weight loss maintenance with lifestyle changes are low, ranging from 2 to 20%.[5] Dietary and lifestyle changes are effective in limiting excessive weight gain in pregnancy and improve outcomes for both the mother and the child.[6]

One medication, orlistat (Alli; Xenixal), is current widely available and approved for long term use. Weight loss however is modest with an average of 2.9kg (6.4lb) at 1 to 4years and there is little information on how these drugs affect longer-term complications of obesity.[7] Its use is associated with high rates of gastrointestinal side effects.[7]

The most effective treatment for obesity is bariatric surgery.[8] Surgery for severe obesity is associated with long-term weight loss and decreased overall mortality. One study found a weight loss of between 14% and 25% (depending on the type of procedure performed) at 10years, and a 29% reduction in all cause mortality when compared to standard weight loss measures.[9] However, due to its cost and the risk of complications, researchers are searching for other effective yet less invasive treatments.

A 2007 review concluded that certain subgroups such as those with type 2 diabetes and women show long term benefits in all cause mortality, while outcomes for men do not seem to be improved with weight loss.[10] A subsequent study found benefits in mortality from intentional weight loss in those who have severe obesity.[11]

Diets to promote weight loss are generally divided into four categories: low-fat, low-carbohydrate, low-calorie, and very low calorie.[2] A meta-analysis of six randomized controlled trials found no difference between three of the main diet types (low calorie, low carbohydrate, and low fat), with a 24kilogram (4.48.8lb) weight loss in all studies.[2] At two years these three methods resulted in similar weight loss irrespective of the macronutrients emphasized.[12] High protein diets do not appear to make any difference.[13] A diet high in simple sugars such as those in soft drinks increases weight.[14]

Very low calorie diets provide 200800kcal/day, maintaining protein intake but limiting calories from both fat and carbohydrates. They subject the body to starvation and produce an average weekly weight loss of 1.52.5kilograms (3.35.5lb). These diets are not recommended for general use as they are associated with adverse side effects such as loss of lean muscle mass, increased risks of gout, and electrolyte imbalances. People attempting these diets must be monitored closely by a physician to prevent complications.[2]

With use, muscles consume energy derived from both fat and glycogen. Due to the large size of leg muscles, walking, running, and cycling are the most effective means of exercise to reduce body fat.[15] Exercise affects macronutrient balance. During moderate exercise, equivalent to a brisk walk, there is a shift to greater use of fat as a fuel.[16][17] To maintain health, the American Heart Association recommends a minimum of 30 minutes of moderate exercise at least 5 days a week.[17]

The Cochrane Collaboration found that exercising alone led to limited weight loss. In combination with diet, however, it resulted in a 1kilogram weight loss over dieting alone. A 1.5kilogram (3.3lb) loss was observed with a greater degree of exercise.[18] Even though exercise as carried out in the general population has only modest effects, a dose response curve is found, and very intense exercise can lead to substantial weight loss. During 20weeks of basic military training with no dietary restriction, obese military recruits lost 12.5kg (27.6lb).[19] High levels of physical activity seem to be necessary to maintain weight loss.[20] A pedometer appears useful for motivation. Over an average of 18-weeks of use physical activity increased by 27% resulting in a 0.38 decreased in BMI.[21]

Signs that encourage the use of stairs as well as community campaigns have been shown to be effective in increasing exercise in a population.[22] The city of Bogota, Colombia for example blocks off 113 kilometers (70mi) of roads every Sunday and on holidays to make it easier for its citizens to get exercise. These pedestrian zones are part of an effort to combat chronic diseases, including obesity.[23]

In an effort to combat the issue, a primary school in Australia instituted a standing classroom in 2013.[24]

Weight loss programs often promote lifestyle changes and diet modification. This may involve eating smaller meals, cutting down on certain types of food, and making a conscious effort to exercise more. These programs also enable people to connect with a group of others who are attempting to lose weight, in the hopes that participants will form mutually motivating and encouraging relationships.[25]

A number of popular programs exist, including Weight Watchers, Overeaters Anonymous, and Jenny Craig. These appear to provide modest weight loss (2.9kg, 6.4lb) over dieting on one's own (0.2kg, 0.4lb) over a twoyear period.[26] Internet-based programs appear to be ineffective.[27] The Chinese government has introduced a number of "fat farms" where obese children go for reinforced exercise, and has passed a law which requires students to exercise or play sports for an hour a day at school (see Obesity in China).[28][29]

In a structured setting, 67% of people who lost greater than 10% of their body mass maintained or continued to lose weight one year later.[30] An average maintained weight loss of more than 3kg (6.6lb) or 3% of total body mass could be sustained for five years.[31]

Several anti-obesity medications are currently approved by the FDA for long term use.[32][33][34] Orlistat reduces intestinal fat absorption by inhibiting pancreatic lipase.

Lorcaserin has been found to be effective in the treatment of obesity with a weight loss of 5.8kg at one year as opposed to 2.2kg with placebo[35][36] and it is approved by the Food and Drug Administration for use in the treatment of obesity.[37] Side effects may include serotonin syndrome.[32]

The combination drug phentermine/topiramate (Qsymia) is approved by the FDA as an addition to a reduced-calorie diet and exercise for chronic weight management.[38]

Rimonabant (Acomplia), another drug, had been withdrawn from the market. It worked via a specific blockade of the endocannabinoid system. It has been developed from the knowledge that cannabis smokers often experience hunger, which is often referred to as "the munchies". It had been approved in Europe for the treatment of obesity but has not received approval in the United States or Canada due to safety concerns.[39][40]European Medicines Agency in October 2008 recommended the suspension of the sale of rimonabant as the risk seem to be greater than the benefits.[41]Sibutramine (Meridia), which acts in the brain to inhibit deactivation of the neurotransmitters, thereby decreasing appetite was withdrawn from the UK market in January 2010 and United States and Canadian markets in October 2010 due to cardiovascular concerns.[34][42][43]

Weight loss with these drugs is modest. Over the longer term, average weight loss on orlistat is 2.9kg (6.4lb), sibutramine is 4.2kg (9.3lb) and rimonabant is 4.7kg (10.4lb). Orlistat and rimonabant lead to a reduced incidence of diabetes, and all three drugs have some effect on cholesterol. However, there is little information on how these drugs affect the longer-term complications or outcomes of obesity.[7] In 2010 it was found that sibutramine increases the risk of heart attacks and strokes in people with a history of cardiovascular disease.[44][45]

There are a number of less commonly used medications. Some are only approved for short term use, others are used off-label, and still others are used illegally. Most are appetite suppressants that act on one or more neurotransmitters.[46]Phendimetrazine (Bontril), diethylpropion (Tenuate), and phentermine (Adipex-P) are approved by the FDA for short term use, while bupropion (Wellbutrin), topiramate (Topamax), and zonisamide (Zonegran) are sometimes used off-label.[33]Recombinant human leptin is very effective in those with obesity due to congenital complete leptin deficiency via decreasing energy intake and possibly increases energy expenditure. This condition is, however, rare and this treatment is not effective for inducing weight loss in the majority of people with obesity. It is being investigated to determine whether or not it helps with weight loss maintenance.[47]

The usefulness of certain drugs depends upon the comorbidities present. Metformin (Glucophage) is preferred in overweight diabetics, as it may lead to mild weight loss in comparison to sulfonylureas or insulin.[48] The thiazolidinediones, on the other hand, may cause weight gain, but decrease central obesity.[49] Diabetics also achieve modest weight loss with fluoxetine (Prozac), orlistat and sibutramine over 1257weeks. Preliminary evidence has however found higher number of cardiovascular events in people taking sibutramine verses control (11.4% vs. 10.0%).[50] The long-term health benefits of these treatments remain unclear.[51]

Fenfluramine and dexfenfluramine were withdrawn from the market in 1997,[33] while ephedrine (found in the traditional Chinese herbal medicine m hung made from the Ephedra sinica) was removed from the market in 2004.[52]Dexamphetamines are not approved by the FDA for the treatment of obesity[53] due to concerns regarding addiction and abuse potential.[33] The use of these drugs is not recommended due to potential side effects.[54] However, people do occasionally use these drugs illegally.[55]

Bariatric surgery ("weight loss surgery") is the use of surgical intervention in the treatment of obesity. As every operation may have complications, surgery is only recommended for severely obese people (BMI>40) who have failed to lose weight following dietary modification and pharmacological treatment. Weight loss surgery relies on various principles: the two most common approaches are reducing the volume of the stomach (e.g. by adjustable gastric banding and vertical banded gastroplasty), which produces an earlier sense of satiation, and reducing the length of bowel that comes into contact with food (e.g. by gastric bypass surgery or endoscopic duodenal-jejunal bypass surgery[56][57]), which directly reduces absorption. Band surgery is reversible, while bowel shortening operations are not. Some procedures can be performed laparoscopically. Complications from weight loss surgery are frequent.[58]

Surgery for severe obesity is associated with long-term weight loss and decreased overall mortality. One study found a weight loss of between 14% and 25% (depending on the type of procedure performed) at 10years, and a 29% reduction in all cause mortality when compared to standard weight loss measures.[9] A marked decrease in the risk of diabetes mellitus, cardiovascular disease and cancer has also been found after bariatric surgery.[59][60] Marked weight loss occurs during the first few months after surgery, and the loss is sustained in the long term. In one study there was an unexplained increase in deaths from accidents and suicide, but this did not outweigh the benefit in terms of disease prevention.[60] When the two main techniques are compared, gastric bypass procedures are found to lead to 30% more weight loss than banding procedures one year after surgery.[61]

Ileojejunal bypass, in which the digestive tract is rerouted to bypass the small intestine, was an experimental surgery designed as a remedy for morbid obesity.

The effects of liposuction on obesity are less well determined. Some small studies show benefits[62] while others show none.[63] A treatment involving the placement of an intragastric balloon via gastroscopy has shown promise. One type of balloon led to a weight loss of 5.7BMI units over 6months or 14.7kg (32.4lb). Regaining lost weight is common after removal, however, and 4.2% of people were intolerant of the device.[64]

An implantable nerve simulator which improves the feeling of fullness was approved by the FDA in 2015.[65]

Much of the Western world has created clinical practice guidelines in an attempt to address rising rates of obesity. Australia,[66] Canada,[1] the European Union,[67] and the United States[68] have all published statements since 2004.

In a clinical practice guideline by the American College of Physicians, the following five recommendations are made:[68]

A clinical practice guideline by the US Preventive Services Task Force (USPSTF) concluded that the evidence is insufficient to recommend for or against routine behavioral counseling to promote a healthy diet in unselected people in primary care settings, but that intensive behavioral dietary counseling is recommended in those with hyperlipidemia and other known risk factors for cardiovascular and diet-related chronic disease. Intensive counseling can be delivered by primary care clinicians or by referral to other specialists, such as nutritionists or dietitians.[69][70]

Canada developed and published evidence-based practice guidelines in 2006. The guidelines attempt to address the prevention and management of obesity at both the individual and population levels in both children and adults.[1] The European Union published clinical practice guidelines in 2008 in an effort to address the rising rates of obesity in Europe.[67] Australia came out with practice guidelines in 2004.[66]

Temporary, controllable gastric pseudo-bezoars (swallowable, swellable foreign bodies in the stomach meant to reduce gastric volume from inside the organ) are being tested.[71] Treatment with naltrexone plus bupropion in a phase three trial resulted in a weight lose of 56% versus 1% for a placebo.[72]

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Over the years, I have tried many ways to lose weight fast. Everything from weight loss detox, diet pills, exercise to lose weight, yoga, calories counting and joining expensive gym membership which I did not really go in the end.

I have realised that lose weight is a learning process like cycling. It is not a one off event as we tend to grow fat again due to our relaxing lifestyle. It has to be a knowledge that we need to master in order to successfully lose weight at any point in time and maintain it for a longer time.

After spending years and thousands of dollar on so many different ways to lose weight, I have found a fast, free and effective method to lose weight. I can do it myself anytime, anywhere and it doesnt cost me any money.

Why am I doing this? Because I have shared this with many friends of mine and it has benefited many. After a while, it got a bit overwhelming. Therefore, instead of explaining the whole weight loss process to more friends, I have decided to share this with everyone who might need it.

Sure is Free? This is a free for all, Do-It-Yourself (DIY), Lose Weight Fast communities website. The process that I am about to share is just a simple, fast, free and effective method to lose weight. You should be able to lose weight in two weeks time by following the method closely. If you do not see result in two weeks time, just find other ways to lose weight, you have nothing to lose and it does not cost you anything. However, please see disclaimer first and consult your medical doctor before you start especially if you have any specific medical condition or do not feel comfortable in between your lose weight period.

Ready to try the unique, simple, free and effect lose weight fast method?

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Lose Weight Fast - Free and Simple!

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Pop quiz: What's the best way to get shredded? If you're like most people, what came to mind was a combination of extreme food and calorie restriction, grueling high-rep weightlifting workouts, and hours and hours of cardio each week.

Ironically, this is the worst way to go about it. This approach guarantees a downright miserable experience of horrible food cravings, rapid muscle and strength loss, and a building fatigue and lethargy that eventually burns you out.

It doesn't have to be this way! When you know how to use nutrition properly, you can rapidly lose fat while maintaining strength. You can also completely avoid daily struggles with hunger, cravings, and energy levels.

This isn't just something that works on paper, either. It's a reliable combination of strategies that I personally use to get to 6-7 percent body fat with relative ease, and which have been successfully used by thousands of people I've helped through my books and work at Muscle For Life.

I'm going to lay everything out for you. Let's get past the common myths and mistakes and discover how simple getting shredded can be once you put all the right pieces together!

You're probably familiar with the physiology of fat loss, but let's quickly review it. Losing fat requires feeding your body less energy than it burns. When you do this, you're creating a negative energy balance or "calorie deficit," and the energy difference between what you eat and what you burn every dayusually measured in caloriesmore or less determines how much fat you lose over time.

I know it's trendy right now to claim that calorie counting doesn't work or that weight loss is actually about the quality, not quantity, of calories eaten, but these trends obscure the main issue. Calorie restriction is, and always has been, the key.

"It's trendy to claim that calorie counting doesn't work or that weight loss is actually about the quality, not quantity, of calories eaten, but these trends obscure the main issue. Calorie restriction is, and always has been, the key."

You see, your metabolism obeys the first law of thermodynamics. There is no debating this.

When viewed energetically, your body can't tell the difference between the calories in a doughnut and the calories in a gluten-free, soy-free, cholesterol-free, fat-free, GMO-free green juice.

This is how Professor Mark Haub lost 27 pounds in 10 weeks eating Twinkies, Nutty Bars, and powdered doughnuts every day. This is why study after study after study has conclusively proven that so long as a calorie deficit is maintained, subjects lose fat regardless of diet composition.1-3

Now, that doesn't mean that macronutrient ratios don't matter. They definitely do, as I'll show a little later. But the point I want to make is that you must know how to maintain a proper calorie deficit over time if you want to lose fat while preserving muscle. Let's look at how to do that.

First, we need to figure out, as accurately as we can, how much energy you're burning every day. This is known as your total daily energy expenditure (TDEE). Here's how I like to do it:

Use the Katch-McArdle formula to determine how much energy your body burns every day, excluding physical activity, which is known as your basal metabolic rate, or BMR. To get this number, you'll need to know your lean body mass.

Multiply that number as follows:

Calculate 80 percent of this number. This will create a mild caloric deficit which will allow you to lose about a pound of fat per week without feeling starved or losing too much muscle.

If you're familiar with this type of calculation, you probably noticed that my activity multipliers are slightly lower than those found in the Katch-McArdle and other similar formulas. This is intentional. One of the many things I've learned working with thousands of people is that the standard activity multipliers are just too high for most of us.

Unless you have an abnormally fast metabolism, a standard Katch-McArdle TDEE calculation will leave you wondering why you're losing little-to-no weight despite being perfect with your food intake. The multipliers I give above are much better for the average metabolism, and can always be adjusted based on actual results.

I occasionally run into people who lose weight a bit too slowly or quickly on the above multipliers. In the latter case, they'll also experience significant decreases in strength and energy. These issues are easily remedied by decreasing or increasing daily calorie intake by about 100 and reassessing.

Now that you know how many calories you're supposed to eat every day, it's time to turn that number into macronutrients. The most common mistake I see here is too little protein and carbohydrate, and too much fat. The result for many is a significant amount of muscle and strength loss.

Let's look at each macronutrient separately.

The goal while dieting for fat loss is to preserve muscle, and a big part of this is ensuring you're eating enough protein. Fully addressing the science of protein needs would require its own article, so I'll keep it simple here.

I've reviewed the literature and tried many different levels of protein intake while dieting for fat loss, and what I've found works best is in line with research published earlier this year conducted by AUT University in New Zealand.4 These researchers laid it out about as simply as you could hope when they wrote:

"Protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g/kg of FFM [1-1.4 grams per pound of fat free mass] scaled upwards with severity of caloric restriction and leanness."

In other words, the leaner you are, or the more calorie-restricted you are, the more protein you need. It's like an inverse bell curve. Figure out where you fit in this range, but bear in mind that I calculate protein per pound of lean mass, not total body weight. So you'll need to use that number you plugged into the BMR calculator earlier.

Here are some guidelines for protein intake and different body fat levels:

Now you have your daily protein target. Let's look at dietary fat.

High-fat diets are really trendy right now because they are supposedly the best for maximizing testosterone levels and weight loss. This is misleading, though. Yes, switching from a low-fat to high-fat diet can increase free-testosterone levels, but not nearly enough to help you build more muscle.

There are two studies commonly cited as definitive proof that high-fat dieting is superior to high-carb dieting. One demonstrated that when men switched from getting 18 percent of their daily calories from fat to 41 percent, free-testosterone levels rose by 13 percent. The other study, conducted a decade earlier, had similar findings.5,6

Now, that might sound nice, but here's what high-fat hucksters don't tell you: Small fluctuations like this do little to nothing in the way of improving strength and muscle growth. This has been demonstrated in a number of studies.7,8

This is why I recommend you stick to getting around 20 percent of your daily calories from dietary fat when eating for fat loss. To calculate how many grams this is for you, simply multiply your total daily calorie intake by 0.2 and divide this by nine, since there are nine calories in a gram of fat.

And now we come to the most maligned macronutrient, the carbohydrate. According to some, this evil little bastard is what makes us fat, and dramatically reducing intake is the best way to lose weight. In action, this simply isn't true.

Research has demonstrated that when protein intake is sufficient, there is no significant difference in weight loss between high- and low-carbohydrate diets.9-12 As long as you're maintaining a proper calorie deficit, you're going to lose fat at more or less the same rate, whether you're low-carb or not.

Know what will go down as you cut carbs? The quality of your workouts! The less carbs you eat, the lower your muscle glycogen levels will be, which means compromised performance in the gym and miserable workouts. Muscle endurance in particular seems to take the biggest hit.13-14

Furthermore, research has demonstrated that low muscle-glycogen levels impair post-workout cell signaling related to muscle growth. This is particularly detrimental when you're in a calorie deficit because your body's ability to synthesize proteins is already impaired.15,16

There's more, though. Calorie restriction in general is known to reduce anabolic hormone levels, and low-carbohydrate dieting only makes this worse.16 A study out of the Washington University School of Medicine found that a low-carbohydrate diet combined with daily exercise significantly increased cortisol and decreased testosterone levels in athletes.17 Especially when combined with caloric restriction, this creates a catabolic nightmare that results in more muscle loss while dieting.

The research is clear: as a weightlifter, the carbohydrate is your friend. This is why I recommend you keep your carbohydrate intake high while dieting for fat loss.

In the last seven weeks, Michael has gone from 194 lbs at 8-9% body fat to 188 lbs at 7%.

Let's tie this all together using me as a case study. I'm currently 188 pounds and my TDEE is about 3,000 calories. Therefore:

I've actually been cutting on those macros for the last seven weeks and have gone from about 194 pounds and 8-9 percent body fat to 188 at 7 percent without losing more than a rep or two on any of my lifts.

Once you've done the same, your work still isn't finished. That's when it's time to seal your progress for the long term with what's known in bodybuilding circles as a "reverse diet." That's what I'll cover in my next article. For now, apply the above ideas and start your shred!

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Best ways to lose weight safely and effectively: It is a fact that being overweight or obese has become prevalent nowadays. Sedentary lifestyle and unhealthy diet are the top reasons why a lot of people today weigh more than he should. Hence, there is a clamor for fast weight loss remedies, programs and diets. While some products are effective, you are not assured that it is totally safe for your body. Also, you might lose weight for now, only to gain it back after some time. That is whythose which []

How can I lose weight quickly through simple home exercises? Weight loss has been the subject of interest to many people. There are various reasons why you would want to lose weight fast. It might be because you are recently having a difficult time fitting into your clothes. Maybe, you are going to attend a wedding in a few months and you want to look good for the occasion. Perhaps, you want to lose weight because you have an existing medical condition. Whatever the reason is, people are so fixated []

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Long-term weight loss is not an easy goal to achieve. Before you get started on a weight loss programme, consider the following tips. They should help you reach your goal of obtaining and maintaining a healthy weight.

Setting effective weight loss goals is an important first step. Most people trying to lose weight focus on just that one goal: weight loss. However, the most productive areas to focus on are the dietary and exercise changes that will lead to long-term weight control. Successful weight managers are those who select two or three goals at a time that they are willing to take on.

Keep in mind that effective weight loss goals are specific, attainable, and forgiving. For example, " exercise more" is a wonderful goal, but it's not specific. "Walk five miles everyday" is specific and measurable, but is it attainable if you're just starting out? "Walk 30 minutes every day" is more attainable, but what happens if you're delayed at work one day and there's a thunderstorm during your walking time another day? "Walk 30 minutes, five days each week" is specific, attainable, and forgiving.

The NHS suggests most adults should aim for at least 150 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking every week, with muscle- strengthening activities on two or more days. Seek medical advice before starting a new exercise programme.

Rewards that you can control can be used to encourage you to attain your weight loss goals, especially those that have been difficult for you to reach.

An effective reward is something that is desirable, timely, and contingent on meeting your goal. Rewards may include treating yourself to a film, some new music or taking an afternoon off from work or just an hour of quiet time away from the family. Remember that numerous small rewards, delivered for meeting smaller goals, are more effective than bigger rewards, requiring a long, difficult effort.

This means that you should monitor your lifestyle by observing and recording some aspect of your eating and exercising behaviours, such as how many calories you eat in a day, how many servings of fruits and vegetables you eat per day, how often and for how long you exercise, or an outcome of these behaviours, such as weight.

Doing this can really help you determine how you are doing and what you need to do to meet your weight loss goals.

Identify those social and environmental cues that tend to encourage undesired eating, and then work to change those cues. For example, you may learn that you're more likely to overeat while watching television, or whenever treats are on display by the office coffee machine.

Then work to sever the association of eating with the cue (don't eat while watching television), avoid or eliminate the cue (leave the kitchen area immediately after getting coffee). In general, visible and accessible food items are often cues for unplanned eating.

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LIVE A BETTER LIFE THROUGH MEDICAL WEIGHT LOSS IN BEAUMONT

As the only Bariatric Center of Excellence in Beaumont, TX, the CHRISTUS Southeast Texas Bariatric Center can help you safely and permanently achieve your long-term weight loss goal, whether through gastric bypass, laparoscopic sleeve gastrectomy, or lap band surgery.

Our local team of medical weight loss specialists highly skilled doctors, nurses, dietitians, and licensed counselors are here to guide you through treatment, insurance and financial coordination, education, support and aftercare.

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For many of us, trying to lose weight is like bouncing on a trampoline. The harder we push down, the higher our weight shoots back up. But new research says theres a clear answer to yo-yo dieting that can make substantial weight loss permanent.

Researchers at the University of Colorado tracked 75,000 people over 7 years as they followed Take Off Pounds Sensibly (TOPS), a national, low-cost weight-loss program led by peer volunteers and costing just $32 a year. They found that that about half of the subjects had clinically significant weight loss (at least 5 percent of their body weight) in the first year. More important, 62 percent of those who lost the weight kept it off for seven years.

The program works for three simple reasons, researchers say: its low-cost, so anyone can use it; its sustainable, so subjects can keep using it even after their initial weight loss; and its peer-led, so participants get ongoing coaching to keep them motivated and on track.

While its not always possible to find a local chapter of TOPS, anyone can adapt their secrets of motivation, along with several other creative weight-loss hacks, and use them at home. The editors of Eat This, Not That! have collected the best stick-to-it tips from recent research, so you can quit bouncing on the weight-gain trampoline and keep the pounds off for good. (And to jumpstart your path to a flat belly, check out these 14 must-have secrets to eat, drink and still shrink!)

Schedule a workout date TOPS works by teaming people together who hold one another accountable. You can do the same by turning gym time from a solitary activity to a social one. For example, its hard to squeeze in a workout before meeting friends for drinks, so you blow offthe workout, of course. A better idea: Tell your buds to meet you at the gym. You can socialize, get fit, and still hit the bar afterwards. This trick works with spouses, too: A recent JAMA Internal Medicine study of nearly 4,000 couples found that people are more likely to stick to healthy habits like exercise when they team up with their partner. Better yet, grab a cup of tea after the gymyoull boost your workouts effects when you choose one of these 5 Best Teas for Weight Loss.

Stick to an eating scheduleHaving a firm schedule, with meetings and check-ins, helps the TOPS subjects monitor themselves. Experts say that building in your own schedules around food can help you duplicate this success yourself. To ensure I stay on trackno matter when I roll out of bedI eat within an hour of waking, eat every four or five hours thereafter and stop noshing two hours before bedtime, advises Lisa Moskovitz, R.D., founder of a Manhattan-based private practice, The NY Nutrition Group.

Adopt a weight loss mantra Support and coaching are critical to the TOPS plan, but you can become your own coach, Jen Comas Keck, NASM Personal Trainer and Owner of Beauty Lies in Strength, tells us. You can still love your body while working towards weight loss by coming up with a phrase thats personal to yousomething like, I feel stronger and healthier every day that passesthat you can think to yourself when negative thoughts about your appearance or progress start to creep in. Repeating this phrase to yourself can help you to de-stress and focus on the positive aspects of your weight loss journey. I like to take a full inhale, and then repeat the phrase to myself in my head as I exhale. Let it all go

Related: How to Finally Give Up The 4 Biggest Body InsecuritiesFor Good

Opt for small, red plates Yes, you read that correctly: Small red plates. Though you might be stocking your kitchen with dining ware that clashes with your decor, the trade off is a slimmer stomach. The bigger your plate, the bigger your meal, according to Carolyn Brown, MS RD at Foodtrainers in New York City. Swapping dinner plates out for salad plates will help trick your brain into craving less food. And, yes, go with red. In a study published in the journal Appetite, subjects consumed less snack food and soda when their plates and cups were red. Researchers suggest the color red reduces the amount were likely to eat by subtly telling the mind to stop noshing. Its worth stocking up on rouge tableware to cut some calories.

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Have a carb strategyA sure-fire way to get real hungry real quickly? Cut out carbs. Completely slashing your carbohydrate intake will melt away the the pounds, but youll also be left with some not-so-pleasant side effects that can make it hard to go about your daily routine, like exhaustion and lethargy. Thats why the TOPS plan isnt nearly as stringent as many eating plans. Carbs are essential for life as our brain and CNS require them continuously to work properly. Restricting carbs completely will allow for any muscle mass to be metabolized to provide us with energy, says trainer and RD, Tim McComsey. As long as you use them correctly and choose the right ones, carbs dont have to hit the curb. Stay fuller, longer, with the 9 Best Flat-Belly Superfoods, compliments of Zero Belly Diet.

Call on your txt buddy Hey hot-t! Dont eat more than 1,500 cals 2day! A recent study published online in Health Promotion Practice found that people who received weekly text reminders of their daily calorie budget and motivational emails made healthier meal and snack choices. Solicit a friend to regularly remind you of your diet goals, or take matters into your own hands; set up labeled alarms on your smartphone, so when 6 a.m. rolls around, its: You make 1,500 cals-a-day look so good!

Related: 11 Eating Habits That Will Uncover Your Abs

Apply the 5-minute rule Downtime can be dangerous for your waistline. Dont self-harm through snacking! Instead of giving into boredom munchies, try out a new hobby or two to keep your handsand your mindoccupied. In particular, Brown says that doing a puzzle, picking up knitting or doing other craft projects have proven helpful, but anything that keeps your hands busy for a short while will work, Brown says. Research shows cravings usually last between 5-10 minutes, sometimes as short as 3 minutes. So take some deep breaths and a walk around the block til it passes! When you feel the need to snack out of actual hunger, go for it guilt-free! Keep these 50 Best Snacks for Weight Loss on hand.

BANISH BELLY FAT with this free Eat This, Not That! special report: 7 Foods for Rapid Weight Loss!

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