About: Their blog may be described as just “another” runner, but it’s anything but. The blog is chock full of tips, advice, nutrition information — and lots of personalized posts — from “mothers” who banded together to run, and realized just how much they loved it. The blog also works as a personal cheerleader, a way to connect with moms and women who started running (grumbling), tolerated it, started to like it (there are moments) and ultimately fell in love (addiction level).
So here’s where I have to say that I AM NOT a dieting or fitness professional. Even having to write that is humorous. I am absolutely NEITHER of those. And that is one huge reason that I was so reluctant to share my story. Yet as my sweet friends told me over our trip last month, my blog is to inspire and to them, my weight loss story could be inspiring. So once again, I am not a professional so please DO NOT take anything I say as advise. This is just my story and if it motivates one single person to change their lifestyle, I would be absolutely thrilled to have shared these glorious images 😉
Cassey Ho, award-winning fitness instructor and Pilates teacher, is the creator behind Blogilates. It’s now the No. 1 fitness channel on YouTube. Her blog is an extension of that channel, where Cassey’s aim is to motivate and inspire readers. She does this by sharing monthly workout calendars and posts about clean eating and getting fit in a way that’s actually enjoyable. Visit the blog.
I would love to hear more about how the recovery from the abdominoplasty was and how you a manged to do it with the girls being so little. My son is 5 and daughter 2 and I need to have a hernia repair, muscle repair with the abdominoplasty. And I just have no clue when to do it. My daughter still likes to be held often so I’m debating on waiting until she’s 3/4 but I’m so ready to have my body back. Thank you again for sharing your story and being open to answer questions!
These are fantastic tips, and now that I’m in my thirties, and have just recently started exercising again, I am finding it’s harder to lose weight than I thought. I think the whole “not eating enough” aspect is my problem! I am definitely going to give it a try! Good for you for taking the steps to make healthy changes in your life, and cheers to continued success!
Kudos to you, not only for your weight loss but also for your transparency and honesty! 🙂 I too am not someone gifted with a metabolism that allows me to eat whatever! 😉 I think that weight loss can be very similar to a testimony of faith and our walk with Jesus — so very personal and very different for everyone; it truly seems ever-changing thru the different seasons of life. Thank you for sharing your story! 🙂 xoxo
Thank you so much, Lauren! Staying healthy is SO hard when you’re trying to prioritize and balance out the rest of life’s demands, but it thrills me to hear that your boyfriend likes my quinoa recipes! I got really lucky when I was testing out ways to eat quinoa. It’s one of the few health foods my husband will eat! Good luck to you and your boyfriend – keep me updated! 🙂
Good question, Craig. As I posted above, HS wrestlers (also, many other grappling sport athletes) aren’t given the full 24 hours to recover from depletion. Some sports have mat-side weigh-ins. Others are just given a few hours after weigh-in to replenish. For these sports, athletes are best served focusing on year-round nutrition strategies, ones that help them stay at a weight very close to the weight they’d like to compete at.
So when does a period of weight stability (which is expected) after weight loss become a weight loss plateau? Weight loss plateaus are often a normal, yet frustrating, part of the weight loss process. If you’re stuck in a true weight loss plateau while following a low carb or ketogenic nutritional approach, it might be due to one or more of the reasons outlined below. But first, ask yourself if you’re truly in a weight loss plateau or is this part of a weight stability period, which most people should expect at some point during their weight loss journey. While our differences are a wonderful thing, when it comes to figuring out a stall in your weight loss it can also be a source of frustration as well.
After two weeks of return to non-ketotic levels (blood ketones measured 0.19 mM), subjects’ rates of hunger and desire to eat were significantly higher than pre-weight loss levels. That’s why the Bulletproof Diet recommends cyclical ketosis, because if you’re in it a lot of the time, but not all the time, you never have to deal with that pesky gnawing hunger.
Make sure you’re keeping your back flat throughout the movement. Once it reaches the top your knees explode back up by shooting your hips forward. Raise your elbows up as the bar or dumbbells reach your shoulder. Then go ahead and flip your elbows underneath them to catch them. Next press them over your head. Lower them back down slowly to the starting position and repeat the exercise.

So how do you address any—or all—of these problems? The first thing, says Dr. Daniel Maman of 740 Park Plastic Surgery is to address the quality of the skin. Dr. Maman is a Harvard trained, board-certified plastic surgeon who helps men and women address thigh fat issues with both surgical and non-surgical treatments. He says that the thighs are difficult to treat because the quality of the skin in that area is unique.
Many teas have been shown to boost metabolism, block the creation of new fat cells, speed the release of fat from cells, and actually turn off fat genes due to their catechin levels, but green tea has a leg up on the competition. This magical elixir is particularly high in the antioxidant ECGC, the compound that burns fat and stops it from forming. Pair your tea with a workout for a fat-burning bonus. Exercisers who drank four to five cups of green tea daily and worked out for 25 minutes lost more belly fat than their non-tea-drinking counterparts, a study published in The Journal of Nutrition found.
Most people I have met knows someone who is heavy, but disabled in some way that makes it difficult or impossible to work out, or someone trying to lose weight after an injury. I encourage them to move their bodies as much as they can, if it means lifting weights while on the couch, or just working a little harder in physical therapy you can do something to move more.
Yes, you read that right. Simply walking can go a long way toward helping you shed belly fat, says Sahmura Gonzalez, a master trainer at Crunch in New York City. "It seems so simple, but 45-60 min of brisk walking every day can do wonders for your metabolism," says Gonzalez. "Plus, it ensures that you don't over-train, which can lead to an over-production of cortisol—a stress hormone that's been shown to contribute to belly fat." In fact, if your walking workout helps you unwind after a stressful day or work through emotions that might otherwise rile you up and stress you out, there's a chance it'll help you lower cortisol levels, which in turn can keep belly fat in check, says Gonzalez. And brisk walking is an effective way to drop pounds—including the belly fat that's hiding your abdominal muscles. "One hour of rapid walking a day can lead to 1 pound of fat loss a week," says Gonzalez. "That is significant!" (Discover how you can lose up to six times more weight with Prevention's walking plan.)

Any weight loss that occurs because of these programs is almost always connected to a dramatic reduction in calories, not magical properties of the program itself. However, sudden and dramatic dietary changes can cause losses in muscle mass and general fatigue, as well as more serious complications such as disrupted gut bacteria, deficiencies in vital micronutrients, and even organ damage.[12]
Research shows this intensity combo also makes you faster. In a 2013 study published in the Journal of Applied Physiology, researchers found that when cyclists performed six weeks of 80/20-style training, they more than doubled their power and performance gains, such as lactate threshold, compared to when they spent more time in moderate training zones.
Thank you so much for this beautiful article..i have never had problems with weight loss until after i had my last child and hysterectomy years later because i am always finding myself going back to the gym which has helped me greatly.Lately I have found it difficult to lose the pounds because I mess up my diet plans and think it wont work , so I give up..thank you for encouraging us forgive ourselves and continue on with the diet..i am now encouraged and energised the to do it once again..
The phrase “slow carb” is anything but sluggish when it comes to blasting fat. Slow carbs are digested slowly, which keeps you feeling fuller and energized longer—and sweet potatoes are one of them. Among the magic ingredients here are carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance, which helps your body efficiently convert calories to energy rather than stored as fat. And their high vitamin profile (including A, C, and B6) give you more energy to burn at the gym.

Only 11% of Americans correctly estimate their ideal daily calorie requirements, according to one survey. The rest of us tend to overestimate, says Bonnie Taub-Dix, RD, a spokesperson for the Academy of Nutrition and Dietetics. Let's say you assume that consuming 2,000 calories per day will allow you to reach your target weight, but it really takes 1,800: Those extra 200 are enough to keep an additional 20 pounds on your frame. 


Thank you for your response. I do agree the Mediterranean diet & Dash are healthy & sound, but I also think it’s important for people to change their habits, vs. “going on a diet” — whether you eat 5 servings of fruits and veggies a day, with a small amount of healthy fat, plenty of protein and good, whole grains, OR you eat McDonald’s value meals four times a day, they are both considered someone’s “diet.”

About: The first thing you’ll notice when you check out Adam’s blog is that he’s funny — like really, really funny (hence the name of his blog). A self-proclaimed “boring guy” and “dork,” Adam’s blog started as a way to share his thoughts on being a traveling management consultant to a place for sharing running, humor, life and more — probably one of the most interesting changes we’ve run across. Adam’s been battling some knee problems off-and-on, but still makes it a priority to live healthy, exercise (like hiking) and share it all in his traditional good-humored, naturally-engaging way.
If your weight is 180 pounds and you don't want to gain or lose weight, you can calculate your TDEE and strive for your average intake to match that amount. If your TDEE is 2,300 calories a day, you should be eating about that much every day - but if sometimes you are eating more, say 3,000 calories on weekend days or heavy training days, you will need to adjust calories on other days accordingly. And don't forget to adjust your TDEE as needed with changes in fitness or calorie burn. If you were previously fairly active and now working a desk job or mostly sedentary, failure to adjust your activity factor and adjust your estimated TDEE may result in weight gain. 
Too much variety in your diet can mess with your satiety cues and make you overeat, so add some (tasty) monotony to your routine. One easy way: Eat the same healthy breakfast and/or lunch each day during the week, and savor new tastes on the weekend. The best thing about that plan, says 69-pound-loser (er, winner?) Melanie Kitchen: "I didn't have to keep coming up with new recipes!"

Jen Tallman never thought she would have the courage to pursue a career in fashion due to her size...until she dropped 110 pounds by reducing her caloric intake and picking up running. Now she works at Chanel. How does she resist the temptation to deviate from her newfound healthy habits when eating out with friends? She checks out the menu beforehand so she always knows her healthy options. Just make sure you know how to spot what's actually healthy—restaurants can have a knack for trying to make you think things are healthier than they are.


This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
When you’re eating to deal with your emotions, like anxiety, stress or unhappiness, you’re likely not reaching for carrot sticks and blueberries, but carbohydrates, processed foods and even alcohol. Those calories eventually add up and, at the same time, you’re avoiding learning how to deal with difficult emotions and situations. It’s pretty much a lose-lose situation.
I was one before and now am totally free since 2009.I had been into it for about 20years.My secret? The word of God which says “come onto me you who are weary and heavily laden and i will give you rest”Mtw 11:28. Give your life to christ jesus because you cannot help yourself, thats why he is bekoning on you in the above verse to come to him for help, he helped me and is ready to do same for you. if you need more help and counselling and prayer get back to me through this site first.God bless you, pastor Joseph
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Annamarie Rivera’s weight loss transformation has been 10 years in the making. In early 2010, Annamarie weighed 400 pounds and wore a size 28 in pants. Today, she is over 230 pounds smaller and has an entirely new outlook on life. Her blog, Weight Loss With Annamarie, shares her incredible weight loss journey along with the joys and struggles that come along with it. Whether you’re just beginning your weight loss journey or trying to lose those last few pounds, Annamarie’s inspirational blog will help you persevere through the ups and downs.

Whether you've got 5 or 50 pounds to lose, beginning your weight loss journey can be daunting. Instead of tackling it all at once, start by setting small goals for yourself that you know you can achieve. To lose 174 pounds, Annabelle Goetke did exactly that. "I decided to get more active, parking farther away in lots and taking the stairs whenever possible," she says. "I was tired and breathless at first, but I worked up to an hour of run-walk intervals on the treadmill six days a week."
Aerobic exercise is a key component when it comes to shedding excess belly fat. Honestly, it doesn’t matter as much whether you perform steady state cardio or HIIT, what’s more important is the amount of time spent doing it. The AHA recommends completing 150 minutes of moderate intensity cardio, or 75 minutes of HIIT, weekly. Aerobic exercise has been shown to decrease stress, as well. Stress raises cortisol levels which can make you hold on to belly fat. You MUST perform cardiovascular exercises to maintain heart health and slim your waist!
About: If the title alone doesn’t draw you in, we don’t know what will. Start with Mariana’s “About the Fluff” section, and by then you’re for sure hooked. Mariana is a Puerto Rican on a journey to get rid of everything that weighs her down, whether that’s extra pounds, distractions from living a healthy life, unhealthy relationships, stress, you name it. Her blog is a day-by-day, step-by-step process that blends humor with reality in a way you’re darn sure going to understand if you’ve ever struggled with weight.

Water is calorie free and will help fill your stomach and keep you hydrated. In fact, hunger can often be a sign of early dehydration, since your body is using up glycogen stores more quickly, and drinking water could help calm your appetite if this is the case (70). Water also plays multiple roles in the body including supporting digestion, nutrient absorption, and aiding in bodily functions. 


Now extreme weight manipulation can go horribly, horribly wrong. Even a lot of UFC guys don’t know how to do it the smart way. Instead, they put their bodies in real harm by doing stupid things like taking a lot of diuretics, not drinking any water, skipping meals, wearing trash bags while exercising (sometimes in the sauna) and generally being idiotic.
Alright, so by now you’ve changed your diet, ramped up your workouts, and are ready to tone your slimmer thighs. Here’s a quick anatomy lesson to explain why certain exercises are more effective at toning your thigh muscles than others: Your thigh muscles run diagonally, not vertically like your quadriceps. When you want to work muscles that run diagonally, you have to perform exercises that incorporate different angles, moving in different directions.
The funny thing to me is that what was described in the article was not at all foreign to me and I was thinking “what’s new” when I was reading it, but if you’ve never done it before, it’s really really unpleasant. We’d always fly in the night before the weigh ins and the day of, I’d often wake up at 5am and cut for 12 hours straight. The hardest part is to have the discipline to not check your weight too frequently because it gets extremely hard to get your sweat going when you’re dehydrated, especially in the absence of a sauna. My mom also noticed that I’d go running in a foot of fresh snow at 3am when I’d have an early flight and at that point she decided she didn’t have to worry about my determination.
This story was beyond relatable, it brought me to tears. I’m lying in bed as I write this. I had a miscarriage and had my D and C surgery this morning. I was on anxiety pills for a little over a year and when i found out I was pregnant with my third baby I decided to quit taking them. My OBGYN said the same thing yours did, but something inside of me urged me to quit taking them. I am at 180 pounds today. This is the heaviest i have ever been in my life. I’m turning a new page in my life. Although I have lost my baby, I’m so grateful to finally be off the antidepressants. This miscarriage was a wake up call for me. I look in the mirror and don’t even know who I am anymore. Your story has inspired me. I want to go back to being thinnish (I’m so stealing your so stealing your word “thinnish”!!). Thank you so much for sharing this.
If you have been weight stable for a period of time and you feel energetic and strong, maybe it’s time to revise your goals or at least your timeline. For now, focus on the rediscovered metabolically healthy you, feeling well and functioning well. You’ll be amazed at what can happen when you stop letting weight, especially a specific weight, be the marker of your success.
Happy Valentine's Day! ❤️ Feeling sassy in my favorite recent purchase, this @eloquii jacket. Layered over a $22 dress! See the full outfit (the shoes 😍) at link in bio. Shop your screenshot of this pic with the LIKEtoKNOW.it app http://liketk.it/2uEoE #liketkit @liketoknow.it #LTKcurves #xoq #ootd #psootd #louisvilleblogger #celebratemysize #plusmodelmag #stylebeyond22 #the24plus
The menstrual cycle itself doesn’t seem to affect weight gain or loss. But having a period may affect your weight in other ways. Many women get premenstrual syndrome (PMS). PMS can cause you to crave and eat more sweet or salty foods than normal.4 Those extra calories can lead to weight gain. And salt makes the body hold on to more water, which raises body weight (but not fat).

This is a top quality protein source that lowers body fat and leads to maintenance of muscle mass. High quality protein is perfect for supporting weight because it contains amino acid leucine. This amino acid cuts down the calories and builds muscles. If compared to fats or carbs, proteins promote greater satiety. It helps in cravings as well. Protein is perfect for reducing cravings and improving the desire for snacks. Increasing protein intake has been a process for the ability to reduce cravings drastically and snacking at night. Protein has thermogenic properties which burn calories the food contains during the digestion.


About: Going through a divorce can do nasty things to a person — it can cause weight gain, low self-esteem, job changes, you name it. It certainly was a downward spiral for Emma, who went through the ringer before meeting (and getting engaged) to her current fiancé — but along the way she learned how to find the joy in life and learn to love herself. Emma decided to start a blog as a way to bring her newfound positivity to others. Her outlook on healthy living and eating, fitness and weight loss is charged with positivity. She’s a glass-half-full kind of person, and reading her blog can make you one too.
Vegetables can be broken up into two types: starchy and non-starchy. The starchy vegetables would fall under the carb section of the plate, while non-starchy are not significantly high in carbs, protein or fat, and have their own section. Non-starchy veggies are mostly water. They provide few calories and are the highest in nutrient density, meaning you can eat a lot more for a lot less calories. Eating more veggies will help make sure your micronutrient intake is up to par! 
When many people visualize weight loss, one of the first things to come to mind is getting a totally toned and taut tummy. After all, who doesn’t want to be able to slip into a pair of jeans without having to deal with a muffin to or have the option of flashing their flat abs in a two-piece swimsuit? What's more, losing fat around your middle is a surefire way to improve your health: Research links larger waist size to heart disease, diabetes, and even some cancers.
With potatoes, leave the skin on (with baked or mashed potatoes) or if you peel them, make snacks of them. For example, drizzle olive oil, rosemary, salt, and garlic on the peels and bake at 400 F (205 C) for fifteen minutes for baked Parmesan garlic peels. Keeping the skin on potatoes when cooking them helps keep more vitamins/minerals in the flesh (just don't eat any parts of skin that are green).
About: Contrary to the title, Helen’s blog is anything but “another weight loss blog.” Helen’s been on a journey to lose weight since June 2013. She’s had many ups and downs along the way — which is one of the best things you’ll notice about her posts: that she never gives up and she is extremely positive no matter how difficult things get. If you’re looking to find real encouragement from someone who knows, look no further.
It is agreed that milk can really give you a positive effect when it comes to burning belly fat. According to a research of the researchers at the University of Alabama in Birmingham in 2010, among more than 100 premenopausal women participating the survey, fat in women who consumed foods high in calcium was significantly reduced. In fact, when you consume 100 milligrams of calcium per day, they will remove many bad agents around and in your internal organs which have been related to the rate of cancer or heart disease.

It's National Cake Day! #NationalCakeDay #CakeDay Celebrate with one of these #BariatricSurgery friendly Microwave Protein Cakes. You can make one of these In 5 minutes from start to finish (like those microwave mug cakes) #Recipes: https://tinyurl.com/35vop7b #WLS #WLSeats #WLSfood #lowcarb #sugarfree #protein #WLSCommunity #WLSSupport #GastricBypass #RNY #VerticalSleeve #VSG #weightloss #weightlosssurgery #weightlossjourney #fitness #Eggface

When you eat foods that are low- or no-fat, other ingredients are added in so that the food tastes like its full-fat counterpart. Those extra ingredients don’t add in the nutrients that have been stripped away, however, so you end up craving more because, despite the fact that you just ate, your body is still lacking in the vital nutrients it needs. You end up eating more calories than you would have if you’d just eaten the full-fat product.
At first glance roller derby girl, Punk Rope instructor, and personal trainer Mary of Fit This, Girl! doesn't look like she's ever had to worry about her weight. But six years ago she was 30 pounds heavier and stuck in a corporate 8-5 job. Weight Watchers helped her ditch the extra pounds, and she's since left cube-land to pursue her fitness passion by helping others find theirs. Check out her before-and-after story that arcs from age 3 to present.
Consider them “good carbs”. Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8g per 1/2 cup. Research shows that guys who added 12g of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet. Here are some of the best sources.

Lose weight in a short period of time has always been considered an almost impossible task. For years, doctors and dieticians reached lose weight effectively ways and they have said with us that sometimes it takes more years on the job even difficult to see any progress with weight loss, or have a perfect body by losing weight. But it simply is not exactly true at all. The human body has many adaptable and can change in a short time a lot of time. Think about it. If people can lose weight quickly with a large volume of fat from eating unhealthy weeks, should not they be able to lose weight more rapidly from week to eat healthy? Well, they certainly can lose weight fast but make sure good healthy….

The funny thing to me is that what was described in the article was not at all foreign to me and I was thinking “what’s new” when I was reading it, but if you’ve never done it before, it’s really really unpleasant. We’d always fly in the night before the weigh ins and the day of, I’d often wake up at 5am and cut for 12 hours straight. The hardest part is to have the discipline to not check your weight too frequently because it gets extremely hard to get your sweat going when you’re dehydrated, especially in the absence of a sauna. My mom also noticed that I’d go running in a foot of fresh snow at 3am when I’d have an early flight and at that point she decided she didn’t have to worry about my determination.
Nicole Morrissey is a registered dietitian who works specifically with diabetes and weight management. What sets her apart from many other dietitians is that she’s struggled with her own weight since a young age. She was 14 when she went to her first Weight Watchers meeting, and the years that followed brought many ups and downs. Today, she accepts that she “may forever be a work in progress,” so she focuses on balance. That means healthy, good-for-her foods, and doing the active things she loves, like running and hockey. Visit the blog.

Muscle is more dense than fat, which can make you look leaner overall. Once you reach your desired weight, you may not feel as fit and toned as you would if you lost more fat and maintained your lean mass throughout the process. In order to decrease your body fat and get toned, you would have to gain muscle mass, essentially gain weight back, and try to lean out by burning fat. It is pretty counter-intuitive to lose weight from losing muscle weight just to try and gain back more muscle weight in the end. 
You can determine your active energy expenditure by estimating how much physical activity you currently get each week and how much you move around in general. Do you stand or walk a lot? Are you super fidgety? All of these factors are import to consider when you estimate how active you are. Based on your self assessment, use the chart below to find the right activity factor for you:
The credibility of your articles has really just changed dramatically for me. None of the aforementioned “diet plans” listed in this article have any type of longevity or sustenance to them, which means they’ll last you a week or two at the most. Which then brings me to your article about fat loss vs water weight vs muscle loss. High protein, low carbohydrate diets are NOTORIOUS for causing a nice muscle burn over a fat burn.

I’d love to know what shakes you use. I’m a pretty picky eater who struggles to find the healthy options I can have that fit my tastes. I need a shake (protein/veggie/fruit/healthy) that I can suffer through to help me get some nutrients and fill me up when I’m wanting to grab those crackers or chocolate chips instead 🙂 I also need to give up diet soda because I know that enhances my salt/sugar cravings.


Besides being the preferred fuel for the brain and heart, we have recently recognized that BOHB also functions like a hormone that signals multiple changes in gene expression (aka ‘epi-genetic effects’).  Among other effects, BOHB turns on the body’s innate defenses against oxidative stress and inflammation (Schimazu 2013, Youm 2014), and it also acts to reduce insulin resistance at its source (Newman 2014).  This new information has the potential to be nothing short of revolutionary!  From this perspective, the liver can make a ‘hormone’ from fat that protects us from oxidative stress, inflammation, diabetes, and probably Alzheimer’s disease and aging as well (Roberts, 2017).   All we need do to accrue these benefits is restrict carbs to allow the keto-adaptation process to occur.  But to date, none of these beneficial epigenetic effects seem to include pathways that might make body fat melt away.
“I have one heck of a sweet tooth, and so I have to refuse to bring candy, cake, or sweets into the house, period,” say Lin Williams, who’s lost 105 pounds. Instead, if she wants a treat she has to want it bad enough to get up, get in the car, leave her home, and go to the store—a process that rarely feels worth it. And on the rare occasion she does indulge? “I get exactly what I want and enjoy every bite of it!” she says.

Italiano: Perdere Grasso nelle Cosce, Deutsch: Fett an den Oberschenkeln verbrennen, Español: perder grasa en los muslos, Nederlands: Vet van je dijen kwijtraken, Français: maigrir des cuisses, 中文: 减掉大腿的赘肉, Русский: сжечь лишний жир в области бедер, Čeština: Jak zhubnout stehna, Bahasa Indonesia: Menghilangkan Lemak Paha, 日本語: 太ももの脂肪を落とす, हिन्दी: जांघों की चर्बी कम करें (Lose Thigh Fat), 한국어: 허벅지 살 빼는 법, العربية: التخلص من دهون الفخذين, Tiếng Việt: Giảm Mỡ Đùi, ไทย: ลดต้นขา, Português: Acabar Com a Flacidez Nas Coxas, Türkçe: Üst Bacak Yağları Nasıl Eritilir
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