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How to Flatten Your Stomach and 3 Myths About Belly Fat Loss

Do you want to know how to flatten your stomach and get rid of the extra flab? It’s definitely possible, but the solution to losing your flab is probably not what you’re thinking. Let’s take a quick look at 3 myths about losing belly fat:

Myth #1: An isolated ab exercise is all you need to flatten your stomach.

Focusing all your attention on just your abs won’t solve your problem. Yes, you will build some muscle, but you won’t replace the fat that’s already there with more muscle. Fat doesn’t automatically disappear when you do ab crunches. The only way to get rid of fat is to increase your metabolism by doing a total body workout.

Myth #2: You can eat what you want as long as you do ab crunches.

Diet plays a huge roll in getting rid of the extra rolls, if you know what I mean! By following a poor diet, you’re adding more fat to the problem and, as we learned in Myth #1, ab crunches aren’t eliminating the belly fat anyways.

Myth #3: There is a quick belly fat loss solution.

There is no instant solution to losing belly fat. (Sorry!) Doing a marathon run of ab crunches isn’t the answer on how to flatten your stomach. In fact, slow down! Instead of doing 100 quick half crunches, do 20 – 25 slow crunches, and do some repetitions throughout your exercise routine.

Quicker is not better. Without surgery (Even that’s not a quick solution, because you’ve got recovery time and all the pain that goes along with it), there is no miracle belly fat loss solution. (At least not a healthy, belly fat loss solution!)

Now, that we’re past all the myths, what’s the real answer to: How To Flatten Your Stomach? It’s really not as complicated as you think:

Follow a common sense diet. Don’t starve yourself of calories, because your body needs a certain amount of calories to function properly. However, we all know what types of calories and fat we can easily do without: junk food, boxed foods, fried foods, etc… (Yes, that also includes fast food!)
Eat natural, healthier foods, like fruits and vegetables.
Cut down food portions, so you’re not over-stuffing yourself. Single helpings will do!
Start up a total body workout program. There are lots of programs available that focus on a total body fat loss approach to losing weight. Remember, the key to slimming down is increasing your metabolism, exerting energy, and building a consistent exercise program that gets you up and moving. It’s also important that your program uses a full body range of motion, strengthening both upper and lower body muscles.
Include ab exercises along with your total body workout routine. Remember, many of your toning exercises need to be slow and deliberate. Swinging your legs up and down or doing super fast crunches won’t help you slim the waistline.

So, there you have it! By following these simple principles, you’ve finally learned the secret on how to flatten your stomach and lose the belly fat for good!

But, don’t stop there! Read more ideas about how to flatten your stomach.

In your search for the perfect exercise program, remember to keep it simple. For a total body fat loss fitness program that can be downloaded directly to your ipod, visit http://www.ipod-workouts-at-home. It doesn’t get any easier than that!

Effective Weight Loss – How Carbohydrates and Muscle Building Can Help You to Lose Weight

If you want to lose weight effectively and with a lasting effect, it needs three things: You need to eat healthier. You need to be more physically active. And you mustn’t limit all this to a few weeks but must make it a permanent part of your life. Losing weight is to a big extent about changing your habits.

Any additional physical activity you take up will help you to lose weight, but some support your body in a special way, for example muscle building training. If your state of health allows it, it’s a good idea to include some muscle building activities into your exercise program. The reason: Muscles are excellent calorie burners. The more muscle you have, the more calories you burn, and the more weight you lose. And of course, you also burn calories when building these muscles.

Muscle building and carbohydrates

It takes more to build muscles than simply exercising them. If you want them to grow, you need to feed them properly. To grow, your muscles need energy, and this energy comes from carbohydrates. Yes, carbohydrates are not enemy number one of weight loss. In fact, they are a very important energy source of our body.

The problem is that we often eat too many simple carbohydrates. These give us a quick energy boost but are metabolized quickly. This energy doesn’t last very long. And if you eat more simple carbohydrates than you burn, the excess ones are stored as fat.

Complex carbohydrates on the other hand are absorbed and metabolized slower, forming a steady source of energy that keeps us running longer. They are low in fat and keep our blood sugar level fairly constant, whereas simple carbohydrates make it rise and drop quickly, causing huge fluctuations.

How to effectively use muscle building and carbohydrates for weight loss?

To effectively grow your muscles and make them help you to lose weight, you need to eat the right carbohydrates at the right time:

complex carbohydrates before exercising
simple carbohydrates after exercising

Both types of carbohydrates are important.

1. Complex carbohydrates before exercising

Eat more foods high in complex carbohydrates in general and especially before exercising. They are stored in your body, and when you exercise, they are converted to energy. Complex carbohydrates will give you the energy you need for the exercises.

Some foods rich in complex carbohydrates:

grains (wheat, buckwheat, rye, barley)
whole grain products (whole grain bread, cereals or pasta)
legumes (lentils, dried beans)
potatoes
rice
corn
bananas

2. Simple carbohydrates after exercising

After exercising, your glycogen level is quite down and needs to be replenished quickly. On the one hand, you now need a quick boost of energy to recover from the exertion. On the other hand, you need to raise your insulin level so that nutrients are absorbed faster by your cells, feeding your muscles and helping them to build new tissue, in other words: to grow. And the best and quickest way to raise your insulin level is to eat simple carbohydrates.

Don’t go for chocolate or cookies now. Choose healthy simple carbohydrate foods which also contain fiber and many other nutrients:

apples
black-, cran-, rasp- or strawberries
citrus fruits
kiwis
cherries
peaches
melons
plums
pears

So, start building your muscles! You can go for a specific training program in the gym. If you don’t like this kind of exercising, remember that there are many sports that include heavy muscle activity. Riding a bicycle, for example, is a great exercise for your leg muscles. But no matter which method you choose to build your muscles, don’t forget to feed them the right fuel so that they can grow: mainly grains and whole grain products for lasting energy and endurance, and some fruit after the exercise to replenish your glycogen level and improve nutrient absorption. This way, you can lose weight faster and easier, but still in a healthy way.

Bettina Berlin is a health professional specializing in healthy weight loss approaches. Losing weight can prevent diseases, improve recovery and bring relief for chronically ill people. Are you tired of diets letting you down? Visit http://www.elishas-quick-recipes.blogspot.com to discover how you can achieve permanent weight loss whilst enjoying your life to the fullest! Get The Slim Habit NOW, the weight loss program that teaches you to change your lifestyle instead of torturing you with diets!

Low Carb Food Vs Low Carb Fast Food – Effective Weight Loss Meals

Perhaps we are among those people who believe that low carb food is the best diet for us. However, we believe that such diets can be very difficult to do. Of course, we have our own reasons why we’re rather hesitate about doing it. Yes, one of the reasons will have to do with our stomach.

It is very difficult for some of us to consume low carb food as our diets. We may think that eating lower carb meals cannot make us as energetic as that if we eat what we call regular meals. But lately, we have been given with another choice: how about low carb fast food? So, what does this indicate?

This fact can mean that going on a diet with low carb food is not that difficult anymore. Of course, low carbohydrate food, especially low carb fast food, is not exactly carbohydrate-free. The food still contains a chunk of carbohydrates. Then, consuming carb free food is not necessarily better than eating regular food.

Why is it so? We know that carbohydrate is an essential nutrient for our body. When our body need carbohydrates and we do not give them what our body naturally need, our health condition would be negatively affected. Obviously, we do not expect such things to happen within us. Although we prefer eating low carb food, particularly low carb fast food, than to eat regular food, we need to satisfy our body’s need of carbohydrates.

Why do we mention this kind of fast food complementarily? It is because we believe that fast food is not as good as compared to what we call home-made food, especially for our diets. Of course, we may think that preparing home made food is not as convenient as having fast food. Even though there’s no general surgeon’s warning labeled to our favorite fast food, consuming them should be taken sparingly.

If we want to have low carbohydrate diets, we need to know precisely what they are and well informed about that. Besides, we also need to arrange the information that we receive. If there is biased information, we need to question the sources. This is important. Whatever things related to our diets, its direct effect is on our health.

Clarie Anderson is a dietitian and she has helped thousands of people lose weight fast and healthily through low carb fast food which has proven to be good. She managed to help one woman lose a hefty 30 pounds in 2 months! Find out how she did it!

Fat Loss, Obesity and Low Carb Diets

If you have tried dieting within the past couple of years, there is a really good possibility that the sort of diet you used was one of the countless low carbohydrate diets available in the market today. Although, this kind of low carb diets have exist for over 30 years, the trend for this method of weight loss have only reached its recognition lately.

The Answer To Obesity?

You may hear plenty of people and see tons of ads say that this sort of diet is the answer to the overgrowing fatness problem of most people.

This kind of media hype can be explained because of the numerous number of real success stories. Not to mention that when you add a celebrity or 2 into the mix, you definitely get the right formula for a new fad. In no time, everybody is on the bandwagon.

Is It Actually For You?

This sort of diet requires the near-eradication of one whole food group, carbs. This ban means a number of weeks with restricted carbohydrates.

If you’ve got a particularly inactive lifestyle and are steadily gaining weight, this sort of diets simplicity is very interesting when you hear it: no counting calories, no measuring, no weigh-ins. All you’d have to do is simply not eat pasta, potatoes, bread, cookies, cereal, or, if you’re on Atkins, majority of veggies and fruits. However, the question is, can you sustain that? Likewise , should you?

Yes It Is, But On One Condition!

If you’re fat and you’ve tried nearly everything else yet nothing has actually worked for you, getting into a low-carb diet plan is surely worth trying. However, it’s important that you keep in mind that it’s impossible for you to maintain weight loss by dieting alone, not this season or the next.

Exercising regularly is vital not just for you to control and maintain your weight, but also for your general good health too, especially for your hearts health. At some point soon, you would have to heighten up your activity and make it an essential part of your life as well. A lot of doctors believe that when obesity is the problem, any sort of weight loss plan which works is still better than not being able to lose weight at all.

The Benefits

There are plenty of benefits in opting for this kind of diet. The best would be that you’re able to at first shed weight, even if you’re not willing to losing pounds. There are a lot of diets which have you eating odd foods, counting calories, and some even go to the extent of making you weigh what you will be eating. These types of techniques are time consuming and expensive. You will find a large amount of downsides in other diets, which are not there in the low-carb class.

The Large Difference

Low carb diets don’t limit you with one food group. This is a serious advantage since lots of fad diets in the market often limit you to only one or 2 food groups. This isn’t good for the body since it leaves your system unbalanced.

This sort of diet can provide you the correct quantity of food variety so you are still be in a position to consume the necessary nutrients that your body truly needs. In fact, a lot of low-carb diets have a tendency to push the healthy sort of carbohydrates.

Additionally, the foods you will be eating are not that difficult to find and are not that fancy. Here are some of the low-carb diet licensed categories of food : steak, eggs, fowl, beef, mozzarella, cheddar, salad veggies, pumpkin, leeks, broccoli, sour cream, cabbage, okra, and all kinds of meat (except processed and cured ones).

For more info, go to Weight Mastery Guide for more weight loss tips.

Two Low Carb Meal Recipes For Effective Weight Loss

As low carb dieters, having a good low carb meal recipe can be a good thing to start. .We generally subtract the amounts of foods and carbohydrates that we eat and we’re advised only to eat tightly recommended list of foods. However, it does not mean that we cannot enjoy our foods. There are still many different types of foods that we can eat and a low carb meal recipe will gives us a lot of recipes that are enjoyable, easy on our appetite, and also easy to make.

Bacon and Cheese Stuffed Mushrooms is one food we can usually eat. This low carb meal recipe are easy to prepare. The ingredients are 8 oz cream cheese, 5 or 6 slices of bacon (softened), fried crisp, 1 small onion and 15-20 large mushrooms. We preheat an oven to 350. We separate the mushrooms from their stems and clean them all. Then, we chop the onion and the reserved stems. Next, we fry the bacon until it is crisp and reserve the grease.

After that, we cook the onion and the chopped stems until they are tender in the bacon grease. Drain the grease and add the onions/ the stems to the softened cream cheese. We crumble the crispy bacon in the cheese mixture and combine them well. We need to scoop some into each of the mushroom cap. We bake them for about 10-15 minutes on baking sheet with edges. Finally, we broil them to brown the tops.

One of our favorite low carb meal recipe is Bite-Size Crustless Quiche and it is also easy to prepare. What we need are 1 tbs butter or margarine, 1/2 C finely chopped red bell pepper, 1/4 C chopped green onions (white and green parts), 3 large eggs, 2 tbs of milk, 2 oz cheddar cheese coarsely grated (1/2 Cup), 1/4 tsp salt, and 1/8 tsp ground black pepper.

We preheat an oven to 425 and grease one tray of 24 mini-muffin pan cups. Then, we melt the butter over into moderate heat; add the bell pepper and the onions; and sauté it until soft about five minutes. Next, in a different container, we combine some eggs, cheese, salt and pepper and stir them in the bell peppers and onions. After that, we spoon about a tablespoon of the mixture into each muffin cup and bake for about 8-10 minutes.

Clarie Anderson is a dietitian and she has helped thousands of people lose weight fast and healthily with low carb meal recipes which has proven to be good. Today, with the effective quick weight loss diet, she has managed to helped 300 people shed 20 pounds in 1 month! Find out how she did it!

Is a High Protein Low Carb Diet Plan Effective For Weight Loss?

Yes, high protein low carb diet plans can help you to lose weight. Many people have proven this method as a good way to shed off some weight. You only need to stick with this plan wholeheartedly. Following this plan means consuming lean meats such as chicken and fish, and avoids starchy food such as potatoes, rice, breads, and noodles.

First thing you have to do before doing any diet methods is consulting to your doctor. Your doctor will check whether you can do certain diet according to your health condition.

There are some important things need to be noticed in doing this high protein low carb diet plan. The first one is mood changes that might occur in the process. This diet is not recommended for people with frequent mood swings. It mainly because this diet can possibly cause a drastic mood changes to anyone who follow this plan.

Second thing is your intellectual capacity may also be affected by this diet. A slight reduction of the mental capacities has been reported by the people who have followed this diet. If your mental acuity still becomes your priority for your work, you better choose another type of diet.

The last one is fatigue that might result. In doing this diet, there will be least carbohydrate absorbed by your body. That is why you may feel exhaustion and fatigue, because there is no carbohydrate in your body as sources of the energy.

With that kind of nature, this diet is definitely not recommended for athletes and people who do physical work. The main key in doing this diet is getting the right amount of carbs that you need and choose a good source of protein. Naturally, the best choice to gain protein would be eating fish and lean meats, eggs, beans, and whey powder.

By noticing those cautions, you can decide whether high protein low carb diet plan is a better option for you. Weight lost will be useless if it is not healthy for you. Having a diet does not only mean eat less food. A Balanced diet is always the main important factor.

Clarie Anderson is a dietitian and she has helped thousands of people lose weight fast and healthily through a high protein low carb diet plan which has proven to be good. She managed to help one woman lose a hefty 30 pounds in 2 months! Find out how she did it!

Why Weight Loss Camps Focus on Healthy Carbs

There is no “secret” to losing weight. The factors that contribute to weight loss haven’t changed since mankind first evolved – you need a healthy diet and adequate exercise. Children especially can struggle with making the right changes – partly because they don’t know exactly what to change and partly because their parents or care-takers have taught them or tolerated so many bad habits that the cycle is hard to break.

This is where weight loss camps can be highly beneficial. Here, trained professionals work with kids and teens to teach them how to eat healthy as well as how to enjoy exercising. One of the hotter topics in dieting these days is carbohydrates. The popular diets that told people to eliminate all carbs from their diet to lose weight has led to many people wrongfully believing that reducing or eliminating carbohydrates is a healthy way to live and lose weight. While it may help people lose weight initially, it is not a sustainable, healthy dieting method. The truth is that we need carbs to be healthy. The problem comes when we need to select healthy carbs to eat and avoid the bad ones.

Let’s begin with the basics – carbohydrates are one of three “macronutrients” that are necessary for a healthy diet. The other two are protein and fat. Yes, fat. Protein comes from things like meats, dairy products, soy, nuts, and seeds. Fats come from meat and essential oils that are found in plants. Fats can also be found in things like butter, fruits, and vegetables – such as avocados.

When you look at a “healthy” recommended diet, it becomes clear why eliminating carbohydrates from a person’s diet, especially that of a child, can be harmful. Carbs are supposed to account for 50-60% of a daily diet, fats 20-30%, and proteins 20-25%. Would you feel like you were eating well if you cut 50% of your diet out? Of course not!

So where do we find healthy carbohydrates? For the most part, carbs come from plants and some fruits and vegetables. The problem with the typical American’s diet, however, is that they get the majority of their carbs from processed foods like flour, crackers, and cookies.

That is not to say that we can’t all enjoy cookies from time to time. We can, and nobody ever became obese by eating a cookie every now and again. However, getting our carbohydrate intake from the aforementioned sources is problematic. These “mass produced” sources of carbs are a concern because the “healthy” carbs that come from the wheat are lost during the food processing. What is left are carbohydrates – just not healthy ones. This would be like taking an apple and cutting it in to 8 pieces then taking one piece of apple and covering it with caramel, chocolate, whipped cream, and sprinkles and calling the whole thing a “fruit serving” for the day. It doesn’t work.

So now that you understand the problem with processed sources of carbohydrates, you need to be able to tell the good carbs from the bad carbs so that you can teach your children how to eat well. Thankfully, it isn’t that hard to do, it just requires a little common sense. When you’re thinking about buying something to eat or feed to your family, think about how easy it is to trace that product back to something that grows naturally. If you have a hard time tracking it back to nature without going through a couple of processing factories, chances are the product in question is full of a lot of unhealthy carbs and few healthy ones. To make things even easier, I’ve compiled the following list of healthy sources of carbohydrates

Fruits & Vegetables
Whole grain breads, rice, pasta, etc.
Seeds and nuts (pistachios, sunflower seeds, etc.)

Keep the list above in mind the next time you go shopping for the family. Additionally, if you’re in the process of investigating weight loss camps for your child, keep the list in mind as you look at samples of the food that they serve. If you don’t see menus that are based on healthy carbs, you are probably better off looking elsewhere. Most weight loss camps employ or consult with a professional nutritionist, however, so most, if not all, should serve meals that are healthier than most kids eat at home.

Last but not least, remember that your children have been developing poor eating habits for their entire lives, so making a switch to a healthy diet won’t be as simple as flipping a light switch. They may not like the taste of whole-grain food since there aren’t a ton of sugars and fats added to make them taste good. However, over time, they’ll develop an appreciation for the healthier foods and will begin to prefer them to the unhealthier alternatives.

David Kraft is a freelance author with many areas of specialization. He promotes healthy living for today’s youth and provides information about teen weight loss camp. You can learn how his camp is not a fat camp in the typical sense.

The Enemy in Weight Loss Isn’t Carbs – It’s Your Lack of Knowledge!

Contrary to popular baseless opinions, carbohydrates are not the enemy in losing weight.  The enemy is too many simple carbohydrates and not enough complex carbohydrates.  Google simple and complex carbohydrates to find examples in abundance of each. Â

The average American currently consumes 45% carbohydrates, which is not enough, and it consists of mostly simple carbs which explains our ever increasing guts.  Normally, regularly physically active adults should be consuming 55% to 65% carbohydrates in their daily total caloric intake.  If you’re worried about blood sugars then focus on complex carbohydrates like whole grains.  A single serving of a simple carbohydrate is all most adults need per day.

An ideal time of day to eat a serving of simple carbs is in the morning after eight hours of fasting along with a good protein source to get your metabolism working and blood sugars regulated for the day.  Another serving of simple carbs would be ideal right after a vigorous bout of exercise along with a whey (fast absorbing) protein source.  Ideally the ratio post vigorous workout is 4 grams of simple sugars to 1 gram of whey protein.

Some of the primary functions of carbohydrates include:

– A major source of energy.  Your day will feel livelier and less lethargic.  If you work out, which you should be, your workouts will be more energetic which leads to bigger and faster results.  Nice, right?

– Provides dietary fibers.  Intestinal track bacteria build up is not pretty.  Many illnesses are born from that.

– Helps the body use fat more efficiently.  That’s right carbohydrates actually helps your body use up fat stores more efficiently.

– Provides fat soluble vitamins, i.e. vitamins A, D, E, and K. Vitamins are important because they regulate the release of energy in our foods, aids in metabolism, involved in red blood cell production, essential for liver function, essential for blood clotting, and a whole host of other functions to keep you healthy.

– Ensures brain and nervous system health.  If that goes, you’re dead.  If brain and nervous health are compromised you make yourself more vulnerable to illness and debilitating disease.  Eat your carbs!

I have heard ill tutored mentions of the cavemen thousands or millions of years ago who ate primarily meat with little to no carbs in their diet.  Here is what I have to say about that.  I’m not sure they ever lived more than 16 – 20 years of age.  I would bet that the cave men regularly died of severe nutrient deficiencies, a rotting brain, weak nerve impulses, intestinal problems etc. Â

Eat your carbohydrates and eat them the right way!  It’s essential for weight loss and enhancing over all health and wellness.

Tom

Want more? http://www.passionforfitness.info

Best Time to Eat Carbohydrates For Fat Loss

So what is the best time to eat carbs? If you already know what carbs are for then you can probably answer that question already. This is not just about carbs it is mainly about all foods that give you energy. It also depends on how your schedule looks.

If you are only trying to lose some weight and are not the athletic type then I would suggest you cut back on the foods with a lot of complex carbs. Complex carbs are the good kind that gives your body energy. It is ideal to have them early in the day. For example a great breakfast would include oatmeal or toast. You will feel more energetic throughout the day this way. The complex kind are stored in the body as energy as opposed to simple sugars from sweets. Think of it like fueling your body up for physical activity.

That does not mean you have to avoid anything with an ounce of carbs at night time. You can have something light like a slice of watermelon. Fruit is great at night because it settles your dessert craving. There is nothing better than having a fruit salad with whipped cream when trying to avoid the chocolate ice cream. Try to avoid having carb sources like pasta at night time. Unless you are going for a morning run the next morning it should be avoided starchy foods and save them for breakfast or lunch time. It is best to have mostly protein and fats for dinner. A great example would be 5 ounces of salmon with asparagus.

If you go to the gym on a regular basis then it would be a good idea to have carbs before and after a workout. The reason why is because your muscles need carbs as well as protein for maximum growth. By doing this your body is in turn burning more fat. Stick to starchy foods like pasta, whole grain bread, and sweet potatoes. Even if you workout at night time you should have some of these kinds of foods around the time you work out.

Fruits are OK at night time mainly because they are light whole foods. They are rich with simple carbs but they are natural when compared to processed foods like white bread, ice cream, and sodas. Eating fruit at night time is actually known to promote fat loss so go nuts. Just avoid any sweets and you will be good. Having sweets at night time is like asking to gain more weight.

So in conclusion you should save the starchy kinds of foods like oatmeal and sweet potatoes for earlier in the day for breakfast or lunch. That way you give your body energy to take on the day. Avoid sweets especially at night time when you are the least active. Fruits are an excellent replacement. Also try having more carbs before and after a workout. This actually boosts your metabolism.

There is a great diet program that I have recently started and have succeeded with called strip that fat. If you are interested and want to read my review click on this link. —> Strip that Fat Scam

How to Eat Carbohydrates and Still Achieve Quick Weight Loss!

There are many different types of carbohydrates. However, people sometimes merely group them as carbs for convenience sake and treat all carbs as sinful food that causes weight gain! This is totally not true! Knowing what types of carbs to eat is important to help you achieve your quick weight loss results! Here’s the types of carbs you should be eating if you want to lose weight fast!

There are 2 major types of carbo: simple and complex

Simple carbohydrates are those that are processed and generally have a high glycemic index. Glycemic index is a ranking based on the impact on blood sugar levels. A high GI index will indicate a sharp increase in blood sugar levels but only for a short period of time, while a low GI index will indicate a slow but steady increase in blood sugar level. Hence, carbo with high GI index actually triggers greater indulin response and thereby causing your body to store more fats since insulin plays a major role in fat storage.

Complex carbohydrates on the other hand are unprocessed carbs such as wholemeal bread, brans, brown rice and wheat cereals. These complex carbs are high in the GI index, hence indicating a steady level of insulin being release into our body. It is also released across a longer period of time, delaying our hunger pangs. This means that high GI food actually keeps you full for a longer period of time, hence reducing your tendency to eat more, thereby reducing your overall calories intake. The lower level of insulin is also important in accelerating your fat burning processes in your body. 

Hence, a simple tip is to avoid processed carbs that you often see in the supermarket such as fries, potato chips and soda. Take note that even if some bags of candy may be labeled as fat free, that are in fact loaded with sugar and empty calories, which makes your gain weight! Therefore always choose to take in complex carbs high in the GI index and you will be achieving your quick weight loss in no time!

If you are so DARN SICK of getting the same old boring weight loss advice, (like having a balanced diet and exercise more…blah blah), then…

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