# 3 Diet and Weight Loss

In the last issue, we talked about ways to cut calories and lose those extra pounds without feeling deprived. In this issue, we are going to go over some of the simple ways you can prepare and stay on track with your diet and weight loss plan.

As we know, losing weight requires dedication and perseverance. Many people trying to lose weight sabotage themselves by making bad decisions, such as eating that cupcake and then thinking that they have ruined their diet plan, so they just give up.

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

Why does restaurant food taste so good?

Well, mainly because restaurants add things to their foods to make them taste that way, such as butter, salt and flavorings. More than you would likely ever put in those same foods if you cooked them yourself.

Think about it, restaurants want to stay in business and to do that they need to make you keep coming back for more, which means they are absolutely going to load up on the bad stuff that tastes so good and which adds up to tons of calories. If you want to lose weight, try eating more of your meals cooked in your own kitchen where you can control the contents.

Eat baked potato chips instead of the regular potato chips you find in the stores and this will help to reduce calories and fat as well. Baked potato chips don’t taste that different from fried chips but are far healthier; some brands have 30 percent less calories and fat, and that is allot of savings!

Try substituting artificial sweeteners instead of sugar. Instead of eating two or three cupcakes, eat one; you still pacify your craving for sweets and cut calories as well. Moderation is the key to effective weight loss; eat what you want but have smaller portions, don’t deny yourself of what you enjoy or you will end up defeated.

To lose weight, you must train yourself to eat less and still feel full. There are temptations to eat are everywhere you look. Billboards, commercials and ads, they are all around us. They’re designed to make you feel hungry and guess what, they do!

The key to controlling the temptation is to listen to the cues from your body, telling you when your stomach is full. Only eat when you feel hungry and control the amount you eat (smaller portions). If you feel hungry and you’ve just eaten an hour before, try a veggie snack such as celery, carrots or some fresh fruit with some low fat cottage cheese.

Drink coffee when you’re trying to lose weight. Studies have shown numerous health benefits afforded coffee drinkers. Some of those include decreased risk of diabetes, decreased blood lipids, and overall liver health. Next time you need a break from water, drink some black decaf coffee; you may use fat free dairy creamers and sugar substitutions if you can’t drink it black. In addition to the health benefits, it won’t negatively impact your weight loss efforts, which is what you want.

A great way to lose weight is to keep a protein bar with you at all times when you go somewhere. Preparing a sandwich can be a hassle but having a protein bar handy can be very convenient. All you’ve to do is peel the wrapper and you’ll have yourself a healthy meal. Read the labels because they are not all equal when it comes to calories, fat and proteins.

Another great way to lose weight is to include at least three, twenty to thirty minute cardio sessions a week (if you are a beginner start out doing five to ten minutes). If you several cardio sessions a week, you will burn roughly about 300 to 500 calories per session, depending on your choice of cardio. You can do just about anything including, walking, swimming or biking just find some way to get moving and keep moving.

If you are going out to eat at a restaurant, avoid the complimentary starters. Many restaurants provide baskets of bread or chips and salsa to start your meal. These are empty calories that you usually don’t even notice you’re consuming. When you sit down, ask your waiter to just leave the basket of bread off your table and order a salad instead.

Follow the tips and advice outlined in this issue for successful weight loss. Stick to your guns and remember your goal. Don’t feel guilty if you make a slip, just put it behind you and keep pressing forward. Remember, you can do this!

Make sure you look for your next issue soon. We will be talking about how you can feel great while losing those extra pounds

In the last issue, we talked about beginning your weight loss journey. In this issue, we are going to go over some of the ways you can cut calories and lose those extra pounds.

Everyone wants to feel and look their best. Many of us are carrying extra weight around and simply have given up trying to lose those extra pounds; but you can lose the weight and here are a few ideas to help you on your journey to feeling better and looking great as well.

Make raw foods, especially raw vegetables, a cornerstone of any weight-loss program. Cooking typically leaches vital nutrients and vitamins out of food. These losses are most evident with vegetables. Beyond the technical, nutritional benefits, a dieter will likely find that raw, fresh foods taste better than their canned, preserved or cooked counterparts do.

To help you lose weight you can learn to cook for yourself and your family. While there are many people who know how to cook they often opt for reheating pre-packaged foods, rather than preparing their own meals because they feel like it saves time. However, learning how to make simple and healthy meals doesn’t have to be difficult and it will help you reach your weight loss goals.

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

Remember, weight loss doesn’t happen by accident, it takes mental effort and deliberate steps in order to achieve the results that you want. Overcoming inaction and stepping out into action is one of the hardest and most rewarding parts of getting fit. Once you start moving forward and setting goals, the rest will be easier.

It’s a good idea to stock up on cooking spices and herbs. Eating healthy while you are trying to lose weight doesn’t mean you only get to eat bland, tasteless foods. Make sure your spice rack is varied and well stocked. The right spices can make healthy foods taste as delicious as any high calorie alternative.

If you’ve reached a plateau in your weight loss, try something new. Shake up your routine a little bit. Take on a new workout routine, or experiment with different sports and activities that keep you moving while having fun as well. When you hit a plateau don’t worry, it will not last for long; occasionally everyone gets stuck at a certain point in their weight loss journey. The important thing is to keep moving, keep trying and the extra weight will come off.

Try taking the stairs if you are serious about losing weight. You might only burn a few extra calories, but it is still a good idea to take the stairs rather than the elevator whenever possible.

Weight loss requires dedication and may need many different methods to get the best results. Weight loss requires a multifaceted approach to get the best results. A person trying to lose weight must be committed to changing and acquiring new habits. You don’t have to exercise, the weight will still drop but you will also lose your muscle tone.

It’s a proven fact that muscle burns fat, so add an exercise regime to your weight loss program; begin slowly and add on minutes not hours and before you know it you will actually look forward to those workouts.

To keep an eye on your weight while dining out, always order the salad instead of other appetizers, which will almost invariably be high in fat. If the salad contains high-fat items, such as bacon and cheese, ask for them to be removed. Ask for the dressing to be served on the side, if they have no fat-free options. Dressing on the side is usually a good idea in any event, since you can dip your salad in the dressing and control how much of it you eat.

To cut back on costs while following a healthy eating plan, cook your meals from scratch. As I mentioned earlier, cooking homemade meals can be great for weight loss. Simply because many pre-packaged and restaurant foods are covered in butter or fattening sauces, that are much higher in calories than what you would make at home.

Make sure you look for your next issue soon. We will be talking about even more tips for a healthier lifestyle.

Diet and Weight Loss

Welcome to the first issue of Diet and Weight Loss

In each issue of Diet and Weight Loss, you will learn valuable information, tips and advice that will help you lose weight, get fit and stay healthy on your path to optimum wellness!

Beginning a weight loss plan and maintaining it requires hard work and a lot of self-control, but don’t get discouraged. There are many different weight loss plans that will work for you, so let’s begin. If you slip up don’t give up; put it behind you and continue. Not everyone loses weight at the same rate but try the tips in this issue to begin you weight loss Journey.

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

One of the handiest tips gained from many decades of dieting is to drink an entire glass of tomato or V-8 juice with two heaping tablespoons of bran stirred into it. You may also use psyllium husks (which is found in Metamucil, etc), but if you are not in the habit of using psyllium, I would suggest beginning at a low dosage approximately one half teaspoon in a 8 ounce glass of water and drink it quickly, as it thickens very fast.

Try adding psyllium with your favorite fruits and vegetables and mixing up a yummy smoothie! (Note: If you are on any medications, you may want to consult your physician first for any possible side effects)

Buy a pedometer and walk-off the pounds! Check how many steps you take on an average day, and try adding 1000 extra steps. This could be as simple as taking a walk round the block. Build up the amount of extra steps you take each day, by increasing the distance that you walk. Every step counts in helping you burn calories. Not only will you feel healthier, you will soon notice the pounds coming off!

An all-natural diet doesn’t have to be your goal, but eating fresh fruits and vegetables is certainly preferable if you are serious about making a lifestyle change. Your diet should not only be about losing weight; it should also be about getting in shape and staying as healthy as possible.

A wonderful fall treat for someone that is trying to lose weight is unsalted pumpkin seeds. They are high in magnesium, which will help lower your blood pressure. You can also make your own pumpkin seeds after you’ve carved your Halloween jack-o-lanterns.

If you have a riding lawn mower, consider buying or trading it in for a push mower unless your yard is huge. When you push mow your yard, you can burn as many as a 100 calories every 10 minutes that will help you lose weight. It also helps tone muscles as you’re walking and using your arm strength, resulting in even more calories being burned. It can be great exercise for people who don’t enjoy traditional exercise and of course, you may do any type of exercise you like as long as you keep moving.

Always try to keep sugarless gum available. Chewing gum can help suppress your hungry feeling and it tastes great too. In some cases, you actually are not hungry at all, your mouth that is looking for something to do. If you don’t like chewing gum, try sugarless hard candy or another low calorie snack to keep handy for snack emergencies.

When you begin to make lifestyle changes as part of your weight loss program, you will find many new and engaging ways to get fit, even the most reluctant fitness junkie.

beginning a weight loss plan can leave you feeling discouraged. You want the weight to come off quickly as we all would like, but remind yourself that even though it won’t happen overnight, it will happen, so be patient and give yourself some time!

make sure you look for your next issue soon. We will be talking more about how you can lose weight and change your lifestyle without feeling deprived

If you are dreading the beach because of those extra pounds, summer diets can help to slim you down fast and make sure that your new bikini fits.
Often, winter's inactivity can leave you with more on the abdomen or thighs which can make getting into summer clothing difficult or embarrassing. But fortunately, there are ways to get rid of that excess fat fast so that you will look stunning at the beach or around the pool.
If you are still considering which of the many diet plans to begin, one of the best ways to give yourself a head start on getting into shape is to lose weight walking. Walking is one of the best and most underrated exercises possible, can be done by practically everyone, and best of all...it's completely FREE!
Just 30 minutes of brisk walking every day can really start to make a difference, especially if you aren't into sports or hitting the gym. It will also tone and strengthen your muscles as well as help burn off calories.
The SlimFast Diet can also help you to lose pounds within weeks and is one of the quickest ways to lose weight, making it one of my recommended summer diets.
It combines two liquid meals with a 'regular' one to provide 1200 to 1500 calories daily.
The SlimFast Diet does also recommend exercising, which is essential in making those unwanted pounds drop off but although this diet is great for fast weight loss, it can be expensive to maintain as it relies on buying the company's specially designed products.
Another of the quick ways to lose weight is the Rosemary Conley Diet - GI Hip & Thigh. This plan is designed to peel 7 pounds off you within 2 weeks, so you will see positive results fast.
The Hip & Thigh Diet is one of the best summer diets for quick and lasting weight loss and is a two-phase plan that will give you a chance to fit into that new swimsuit without any problems.
The first phase, 'Fat Attack' lasts two weeks, and you will lose 7 pounds if you stick to the diet faithfully (trust me, I've seen it in action!). The next phase is one that will carry you on for as long as is necessary, until you achieve your weight goal.
When you are looking for a list of weight loss programs, you will find that the South Beach Diet can help you to lose up to 13 pounds in only 14 days. This diet is one of the easiest to follow, and is actually suitable for the whole family. No exotic or fancy foods are needed, either, and three meals are allowed every day, along with two snacks. 

Healthy Weekly Meal Plans

(Source: Ezine)

Eating and Exercise -The Right Time to Achieve Maximum Exercise

What you eat before your exercise and how a lot of time you allow between consuming and training can do or die your exercise.

When you eat and what you eat can affect your performance and the way you feel during your workout. Coordinate your meals, snacks and fluids to make the most of your exercise routine.

Eating before exercise can slow you down

When you exercise after a large food, you can feel gradual or have an disappointed abdomen, pains and diarrhoea. That's because your muscle tissue and your intestinal tract are competitive with each other for sources.

"Your body system can process meals while you're effective, but not as well as it can when you're not training," notices Stephen DeBoer, a authorized nutritionist at Mayonnaise Medical center, Rochester, Minn. This is partially because your human is trying to do two things demanding blood vessels flow and energy at once — absorbing the meals you eat and offering energy to keep your muscle tissue shifting.

Time it right: Before, during and after your workout

On the other hand, not consuming before you exercise can be just as bad as consuming too much. Low glucose stages that outcome from not consuming can cause you to feel poor, poor or exhausted, and your psychological capabilities may be impacted as well, making you more slowly to respond. So what can you do?

To get the most from your exercise, adhere to these guidelines:

  • Eat a full breakfast. Wake up early enough to eat a full breakfast. "Most of the energy you got from dinner last night is used up by morning," says DeBoer. "Your blood sugar is low. If you don't eat, you may feel sluggish or lightheaded while exercising." If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink. 
  • Time your meals. Eat large meals at least three to four hours before exercising. If you're having a small meal, eat two to three hours before exercising. Most people can eat snacks right before and during exercise. The key is how you feel. Some people feel lightheaded during the first 10 to 15 minutes of their workout if they eat within an hour before exercise. Do what works best for you.
  • Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded. If you're short on time before your workout, and your choice is candy or nothing, eat the candy because it can improve your performance, compared with eating nothing. But keep in mind, all candy is high in sugar and low on nutrients, so a snack of yogurt and a banana would be a better choice. 
  • Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible.
natural tips for weight loss

What to eat: Getting the right fuel for your best performance

Food provides your whole body with necessary power. To make the most of your workouts, focus on:
Carbohydrates: Your primary source of fuel

You'll feel better when you work out if you eat meals great in carbs food and low in fat. Your whole body stores excess carbs food as glycogen — primarily in your muscle tissue and liver. Your muscle tissue rely on saved glycogen for power.

Cereals, bread, vegetables, grain, grain and fruits are good carbs sources. But right before an extreme workout, avoid carbs food great in fibers, such as beans and peas, wheat bran cereal products and fruits. High-fiber meals may give you gas or cause pains. Fructose, a simple sugar found in fruits, can increase the tendency for diarrhoea with high-intensity work out.

If you don't like to eat food before exercising, consume your carbs food in sports drinks or mindset. "Research shows it does not matter in performance whether you consume your carbs food or eat them," says DeBoer. Do what feels comfortable to you.

A diet containing at least 40 percent to 50 percent of calories from carbohydrates allows your body to store glycogen, but if you're a long-distance runner or you exercise for long periods of time, you might want to consume more carbohydrates regularly and consider carbohydrate loading before a big athletic event.

Protein and fats: Important, but not your body's top fuel choiceProteins isn't your body's food of choice for creating a work out, but it does be a factor in muscular fix and development. Most people can quickly get the protein they need from such meals as chicken, various meats, milk items and nut items and don't need extra protein items.

Fat is an important, although smaller, part of your diet. Fats, along with carbohydrates, provide fuel for your muscles during exercise. Try to get most of your fat from unsaturated sources such as nuts, fatty fish or vegetable oils. Avoid fatty foods just before exercising, though. Fats sit in your stomach longer, causing you to feel less comfortable.

Water: Drink plenty to avoid dehydration Your whole body uses mineral water to carry nutrients such as sugar (glucose) to tissues and to remove waste materials from the tissues. The presence of mineral water in your whole body ensures that you can safely sustain exercising. As you work out, your whole body produces warm. This warm leaves your whole body as you perspire, taking with it electrolytes — elements, such as potassium, calcium, sodium and chlorine.

 If you don't replace the fluid you lose during work out, your pulse rate increases and your temperature rises, putting you at risk of dehydration as well as compromising your workout.
To stay well hydrated during exercise, the American College of Sports Medicine recommends that you drink eight glasses of water every day and more on days when the temperature and humidity are high.

Drink at least one glass of water before and after your workout and every 10 to 15 minutes during your workout to replace fluid lost in perspiration. Avoid substituting water with coffee, tea or soda, because they contain caffeine, which acts as a diuretic, a substance that causes your body to lose even more water.

Normal water is usually the best way to substitute missing liquid, unless you're training for more than 60 moments. In that situation, sip a activities consume to help sustain your electrolyte stability and provides you a bit more power from the carbohydrate food in it. The salt in activities beverages also allows you rehydrate more easily, notices DeBoer.

Signs and signs of insufficient moisture may include:

  1. Thirst 
  2. Fatigue 
  3. Loss of coordination 
  4. Mental confusion 
  5. Irritability 
  6. Dry skin 
  7. Elevated body temperature 
  8. Diminished urine output

Let experience be your guide

When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you.

natural tips for weight lossnatural tips for weight lossnatural tips for weight loss

Tips to Lose Weight Fast at Home

Is your weight loss stalled?

Here you have 12 weight loss tips you may not be before aware of.

Tips to Lose Weight Fast at Home

1. Eat the right stability of proteins, carbs and fat for YOUR metabolism
The Zone balance is a good place to start – but it may not be the ideal balance for you.
How do you know?

Your fat reduction has ceased, and you are above your ideal
You are an the apple company form – body weight goes on around your footwear and remains there
Keep your lean protein (like meat or chicken) to the ideal block amount – generally this is 90 grams for women and 120 grams for men at each meal. Add a bit more if you are taller than average, or do a lot of exercise. Snacks, have 1/3rd this amount.

Cut out all processed grains, potatoes and sugar, and limit or cut out alcohol
Cut the carbohydrates down by 1/3rd to ½ of typical Zone amounts. 

This will be 1 – 2 blocks less of carbohydrates per meal, so instead of 3 you have 1.5 - 2 blocks. Choose mainly vegetable carbohydrate food, and smaller amounts of fruit.

Carbohydrates trigger the release of blood insulin, blood insulin activates fat cell function space. By eating less carbs and choosing ones which process into glucose slowly, less blood insulin is launched. 'abnormal' amounts of blood insulin allow fat to be launched from storage space.

Protein keeps you from getting hungry by stimulating PYY a hormone that reduces appetite, and glucagon which keeps your glucose stages stable. Proteins also keeps your metabolic process up.

2. Cut the pressure testosterone

Tips to Lose Weight Fast at Home

Stress testosterone like cortisol keep your stages of blood insulin up and stop fat launch, especially around the footwear. Stress can increase desires and unnecessary eating.

What ever your pressure – find a way to reduce it. Work or relationship, not doing what you love, uncertain issues, can all lead to constantly great cortisol stages.
Physical pressures like insufficient rest or over exercising can also keep pressure testosterone great. Deficiency of rest activates cortisol, great stages of blood insulin and desires. You need 7 – 9 hours of rest per night.

3. Cut the toxins.

Tips to Lose Weight Fast at Home

Your fat is the ideal place to store away poisons to keep them from damaging you. 

Cut out all the meals that contains anything on the label that you don’t recognise as coming directly from nature. Eat natural meals which is totally without any bug sprays if possible.

Cut out bad fats; trans body fat discovered in deep-fried and unhealthy foods, arachidonic acid discovered in fatty red various meats, saturated fat in various meats and dairy. Interesterified fat discovered in marg. increases fat cell function space and insulin resistance. Use olive oil instead.

Drugs – either over the counter or prescription can be toxic and some trigger fat cell function space.
Eat live, natural whole meals.

Have clean clean preservative 100 % free meals. Lean various meats, clean fish, fruits and vegetables, raw nuts - ideally natural. You will get an abundance of nutrients, totally without any synthetic poisons.

4. Cut out sugar substitutes.

Tips to Lose Weight Fast at Home

Just the taste on your mouth of sugar substitutes activates blood insulin launch, which activates hunger and fat cell function space. Cut out all chemical sweetening.

5. Omega 6 plus high insulin levels – a recipe for fat storage.

Tips to Lose Weight Fast at Home

Omega 6 can be transformed to arachidonic fatty acidity, the foundation of pro-inflammatory hormones. If you launch great stages of blood insulin (by consuming unwanted carbohydrates) you increase the minerals that turn omega 6 into arachidonic acidity. Robert Sears calls this fat “Toxic Fat” Your body deals with unwanted stages of this toxic fat by shunting it into fat cells.

Cut out any sources of omega 6, it is found in vegetable oils, soy oil, sunflower and safflower oil. Use olive oil, raw nut products and grape – these are great in omega 9 or monounsaturated oil only. Keep your stages of blood insulin down, by consuming the right amount and type of carbohydrate food (see1 above).

Tips to Lose Weight Fast at Home

6. Increase Omega 3
Adding fish oil omega3 to your daily eating plan improves fat burning. Individuals on an eating plans plan lose more weight when they add omega3. Animal research has shown omega3 improves thermogenesis (increase heat production and burns more calories). 

Omega 3 also appears to decrease hunger by impacting testosterone like ghrelin and leptin.
People with higher stages of omega3 have lower body fat than those that have low omega3 stages.
Add omega3 to every food to enhance thermogenesis and control hunger.

Take a high quality omega3 supplement at each food. You need at least 2.5 grms EPA+ DHA per day to encourage fat loss.

7. Complement D – keep your stage in the great range

Tips to Lose Weight Fast at Home

Low vitamin D stages are connected to being more obese.

In one US research improved consumption of vitamin D enhanced weight-loss while following a calorie-restricted eating plan. 

If you have had no sun on your epidermis all winter and no vitamin D as vitamins – you will be lacking in this vital vitamin. 

How much vitamin D do you need?
Now that we can see the sun – get 10 moments visibility on hands and feet everyday before 10 am or after 2.00pm. You may also need to supplement.
Recent guidance is to supplement with 2000iu – 5000iu per day to keep your vitamin D stages between 125 – 150nmol/L (A blood vessels analyze will explain to you if you are getting enough)

8. Keep your whole body more alkaline

Tips to Lose Weight Fast at Home

Keeping your whole body alkaline promotes fat loss according to nutritionist Dr Libby Ellis. Foods are either acidity developing or alkaline developing. Our whole body functions best when it is slightly alkaline. Our diets have become increasingly acidity developing. All grain products, all meat, protein, dairy and salt are acidity developing foods. Most fruits and vegetables are alkaline developing. 

Keep your whole body alkaline by eating lots of fresh colourful fruits and vegetables to balance protein. These are preferable to grains which are acidity developing.

9. Iodine – you need to get enough for hypothyroid testosterone, essential for metabolic rate.
Iodine is a nutrient that is lacking in our ground. This is why sodium is iodised. Iodine is crucial to create hypothyroid testosterone which are essential for your metabolic rate. However if you have little sodium, you may be iodine lacking, and your hypothyroid can’t create the testosterone you need to keep up your metabolic rate. Take algae pills, and consist of seaweed in your foods. (Thompson’s Kelp tabs)

10. Probiotic viruses can increase bodyweight loss
Healthy gut viruses be a factor in digestive function. Some experts theorise that the more excellent viruses can aid fat reduction. In one study expectant mothers who took a probiotic while expecting lost excess body weight more easily after the baby’s birth than those who didn’t take one.
(Nutralife Maxi dress dophilus)

11. Take a high top quality multi-vitamin to control cravings
Our dirt are lacking in many nutrients including zinc oxide, iodine, selenium and magnesium. Food grown in our ground is also lacking in nutrients. Desires can result from vitamin inadequacies, so take a high top quality supplement that has nutrients, vitamins and anti-oxidants. You should find those cravings that are irrelevant to hunger disappear.
(Zone Micronutrient support)

12. Do the right kind of work out.

Tips to Lose Weight Fast at Home

Low stage aerobic is the wrong kind of work out to increase fat losing. A lengthy quick move or slow jog will burn a few calories while you work out but it will not improve your fat burning capacity much post work out. It will not develop extra muscular or trigger testosterone like development testosterone that improve fat losing. Also low stage aerobic can improve your hunger, so undermines your weight-loss efforts.
So what kind of work out should you do?
High intensity work out and body weight resistant work out. This will result in fat losing between exercises as it improves hgh. Weights develop your strength and muscular tissue – it also tends to reduce hunger. More muscular leads to an increased fat burning capacity. And instead of a move – do strolling. Map out 100 meters and dash then rest, repeat several times. 

Don’t over-train though, this improves cortisol. Workouts should be no more than 45 minutes lengthy.

Tips to Lose Weight Fast at HomeTips to Lose Weight Fast at Home

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