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.
Disclaimer: The techniques and suggestions expressed in this website are intended to be educational only. The author is not recommending medical advice of any kind, nor does she intend for any information on this website or within the products provided to replace medical advice, nor to diagnose, treat, ameliorate, or cure any health issue such as a disease, condition, or illness.
Because you're interested in weight loss. Because you want to lose weight without handing over "3 easy payments of $19.95." Because you don't enjoy being sent from page to page of a web site only to end up at a paragraph telling you to "get your credit card ready" so you can "learn all of this and MORE in my weight loss book!" Because being constantly bombarded by hundreds of gimmicky fad diets and commercial weight loss plans gives you a headache. Yeah, I figured so. I feel exactly the same way. That's why The Lose Weight Diet is free.
The journal "Yale Scientific" reveals that the phenomenon of targeted weight loss, while intuitively appealing, is essentially a myth. Focusing your exercises on your thighs can help improve muscle tone, but it won't necessarily help you lose thigh fat in a hurry. According to the Centers for Disease Control and Prevention (CDC), fat loss occurs across the body in response to a calorie deficit. You can create a calorie deficit through aerobic exercise, strength training and a reduced caloric intake. You will need to create a deficit of 3,500 calories for each pound of fat you want to lose.

And as people get older they tend to become less active, which means you burn fewer calories all day long. Plus, you naturally lose muscle mass due to hormonal changes, which further drops your daily calorie-burn rate. Muscle tissue burns more calories than fat tissue, so a body with less lean tissue has a lower metabolism and is prone to weight gain.
Because HIIT is harder on your body than steady-state cardio, you will require adequate rest to gain the most benefits, so don't feel bad for taking a day off. A good rule of thumb is to decrease the number of days you exercise as the load gets heavier. For example, HIIT using just your body weight can be done 3-5 days a week for 20-30 minute sessions.

Unfortunately this reduces the debate to a very simplistic level.  Why?  Because we know that hunger, appetite, energy expenditure (i.e., metabolic rate), and even our propensity to be active are highly regulated by an increasing list of hormones and signaling molecules, not to mention our genetic inheritance (Bouchard 1994).  Moreover these various factors interact with each other – for example: exercise stimulates hunger, calorie restriction increases hunger and decreases spontaneous activity (Keys 1950), calorie restriction reduces metabolic rate, and exercise plus calorie restriction markedly reduces metabolic rate (Phinney 1988).


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. 
Get In Shape For Women is a small group, high intensity interval training (HIIT), personal training program with a purpose of empowering women through body transformation. At Get In Shape For Women there are no intimidating crowds or waiting for equipment, all GISFW workouts are delivered by appointment in a private, upscale boutique fitness studio. A highly skilled personal trainer works with up to 4 women at a time, for 30 or 60 minute sessions delivering our unique 4 component system that is scientifically proven to work:
The available evidence shows that moderate carb restriction is effective in treating any female hormonal problems that might be driving weight gain. In this study of women with PCOS, for example, 30% of calories from carbs worked better than 55% of calories. On the other hand, an extremely low-carb diet is not necessarily the answer either: especially for women, extreme carb restriction can cause problems of its own, including hormonal dysfunction, amenorrhea (loss of normal periods), and infertility. Sweet potatoes are not the enemy! You can eat 1-2 starchy tubers (potatoes or sweet potatoes) every day and still be well under 30% of calories from carbs.
Depending on your metabolism, just one large cup of Bulletproof Coffee in the morning (without other foods) can raise blood ketone levels to levels that suppress appetite. At my buddy Zak’s house last year, I ate a lot of sushi with rice for dinner which ended my ketosis because I woke up with blood ketone levels of 0.1 mM, far below the appetite suppression levels in these studies. Then Zak handed me a large fresh-made Bulletproof Coffee. A half hour later, my blood ketone meter read 0.7 mM – more than enough to kick ass all day.

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About: Alycia’s been following blogs for years, but to her, the biggest problem is that many of them don’t start until after the author loses weight and finds success. Alycia’s got a different way of doing things — she is blogging to show her real-time approach for shedding her unwanted pounds, exercising and eating right. She’s putting it all out there and hoping that she can succeed, plus inspire a few people along the way.
About: Sara’s blog is a healthy blend of family and her faith in God, combined with valuable insight on how to find health and happiness and reduce stress. And trust us, she’s someone that knows. About a decade ago, Sara was 100 pounds overweight and miserable. She started journaling and found an affinity for running and competing (even though she’s not particularly athletic). Today, Sara shares her passion for helping other women find balance and tips on losing weight the same way she did.
About: Sometimes, it’s okay to take a helping hand when it comes to weight loss. That’s exactly what the author of Banded Carolina Girl did. In 2012, she had lap band surgery and dropped from a size 30 to a size 12 and saw her BMI drop from 62 to 32. Two years later, she started a blog to talk about “the good, the bad and everything in between.” On her blog, you’ll find quick-hit posts offering inspiration and encouragement to not just lose weight, but also to learn how to love and accept yourself.
When you start eating more fat and cut out all those senseless carbs (sugar, bread, and the like), you tend to stop experiencing the blood sugar swings that plague most people on the Standard American Diet. These fluctuations cause intense hunger that keeps you lurching from one carb-heavy meal to the next, never feeling satisfied—and never reaching the deep fat-burning state of ketosis. But that’s not big news to most of us.
About: Emma’s blogging personality is emphasized in her blog name. She’s a health and fitness junkie who uses her own life experiences to inspire others. For Emma, fitness is a release, and she wants it to be the same for her readers. Emma provides multiple recipes, weight loss tips and is an avid believer in “macro-counting,” eating the right kind of calories to maintain a healthy body weight.
I started listening to my body. It was really easy for me to mindlessly eat food in front of me, even if I wasn’t hungry. I noticed my body also did this thing where it would feel like I was hungry ten minutes after I finished a meal, which I would then need to tell myself I actually wasn’t hungry yet. As your body changes, you will notice that your appetite might have changed and you don’t need to eat as much before feeling full.

Thanks so much for sharing your story! I saw your Instagram post opening up this post for questions. My question is about your arms. How was the skin under your arm after losing the weight? Did you do any exercises to target that area? Your arms look great & it is giving me hope that if I can get some more weight off mine will continue to improve. Would love to know any secrets there!


Want to lose that belly fat? In your dreams! Seriously, though: a good night’s sleep is one of the best ways to get rid of that extra fat around your waist for good. Among the 60,000 women participating in the Nurses’ Health Study, those who snoozed for fewer than five hours a night were at the greatest risk of becoming obese and gaining 30 or more pounds over the course of the 16-year study period when compared to those who slept for seven or more hours.
Joe is cutting 445 calories per day and will lose a little less than one pound per week from diet alone. (2,970 TDEE - 2,525 calories for sustainable weight loss = 445 calories cut per day). Joe is doing well on his diet and decides to add 30 minutes of moderate exercise daily, with a calorie burn of 300 calories. His new workout routine would increase his calorie deficit to 745 calories per day, which would equal about one and a half pounds of lost per week. At this rate, Joe can expect to lose 25 pounds and reach his goal weight in a little over 4 months.
Depending on your metabolism, just one large cup of Bulletproof Coffee in the morning (without other foods) can raise blood ketone levels to levels that suppress appetite. At my buddy Zak’s house last year, I ate a lot of sushi with rice for dinner which ended my ketosis because I woke up with blood ketone levels of 0.1 mM, far below the appetite suppression levels in these studies. Then Zak handed me a large fresh-made Bulletproof Coffee. A half hour later, my blood ketone meter read 0.7 mM – more than enough to kick ass all day.
The only other thing I did was give it this web site. The information about the type of diet The Lose Weight Diet is based on is already around. It's not new. I just wanted to give it sort of an official home. A place where people know to go to learn everything they need to know about it, for free. A place people can refer their friends to rather than giving them a name of a book to buy or a program to join. "Everything you need to know is at www.TheLoseWeightDiet.com." It only helps add to the simplicity of this weight loss plan.

"Order without looking at the menu. Almost every restaurant has the basics—veggies, grains, and protein. If you go in knowing what you want, I guarantee you'll be able to make a meal. If you're too uncomfortable to ask for what you need, tell a white lie: Say you're allergic. I know it's controversial to suggest this, but women in particular can really have trouble standing up for their own needs. So if you want the broccoli soup puréed without cream, tell the waiter you're lactose intolerant."

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).
The results: estrogen isn’t an angel or a demon; it’s a hormone that should ideally be within a healthy range, and too much or too little can be dangerous. So far, some studies suggest that a high-fiber, lower-carb diet might be useful in treating estrogen overload, but the best advice for anyone with PCOS or another serious problem will come from a real endocrinologist.
A review article published in the Journal of Obesity in 2011 notes that while there is some evidence for chitosan, Irvingia gabonensis, conjugated linoleic acid and pyruvate, there isn't yet enough evidence to say for sure that they're helpful for weight loss. The article notes that Garcinia cambogia and chia seeds don't appear to show promise as fat burners. The 2011 Obesity Reviews article notes that evidence is also lacking for the use of forskolin, fucoxanthin, kelp and chromium for weight loss.
Emily Ho is a fashion-lover, social media strategist, writer, and lifestyle blogger for Authentically Emmie. In 2009, Emmie’s blog began as a weight loss blog, but over the years has evolved into something so much more. After losing over 110 pounds, she shifted her focus from losing weight and seeking validation from the scale to living a healthy lifestyle with the body she has, and not hating it. Her now healthy living blog is a platform to discuss life, plus-size fashion, body positivity, and more!
Lindsay, a registered dietitian and new mom, has a passion for nutrition and healthy living. She shares that passion on The Lean Green Bean. She provides healthy recipes, nutrition information, tips for new moms, and workout advice. Her focus is on balance: She’s all about helping you live a healthy lifestyle without feeling like you’re giving anything up. Visit the blog.
The main guiding principles of Nutrisystem are portion control, proper nutrition and daily exercise. By relying on foods with a low glycemic index (in other words, foods that release their sugars slowly and steadily, instead of rapidly and intensely), Nutrisystem meals provide a consistent amount of energy throughout the day. The prepackaged, portion-controlled meals eliminate guesswork, while their nutritional guides encourage you to incorporate fresh produce into your meals. Nutrisystem’s meals are rich in high-quality proteins to keep you feeling fuller for longer and incorporate healthy fats (like nuts) to ensure you get all the nutrients you need. Their website allows you to track your progress and set realistic goals for yourself as well as giving you a large list of ten-minute exercises to do three times a day to help you stay active to lose weight even faster.
About: Rachael’s got a unique combination of expertise. She’s an avid fitness lover, a health fanatic and a registered nurse. She also has to combat strange work hours to keep up her active lifestyle and exercise regimen, which is exactly why we picked her. When you’re among those who are trying to lose weight but have a hectic schedule, Rachael’s the blogger to turn to for advice. She knows how to fight obstacles like sleep deprivation, food cravings, boredom hunger and (of course) being “too busy” to get healthy.

While all foods are processed to some degree, some foods are more heavily processed than others.  What is commonly considered a processed food, is any food that has gone through one or more changes in form from how it is found in nature - by either cooking, genetically altering, or adding multiple ingredients, etc. Another common way to determine how processed a food is, is by checking the ingredients label and looking for a shorter list full of more ingredients you recognize as food, and less added sugar, salts and artificial ingredients and preservatives. 
My wife is always desperate to control her weight. She has tried healthy diets similar to what you have listed above, and she has tried all the crash diets and diet pills and diet fads you can think of. She is still struggling, and she is only 25. Currently she has been told that part of her problem might be digestive issues (along the lines of Irritable Bowel Syndrome) PLUS the fact that she has needed to get 2 cortizone steroid shots in the past 2 years, which is said to encourage weight retention, PLUS AGAIN using an IUD contraceptive that messes with her natural hormone balance. The poor girl needs MORE than just a normal diet-routine and a little extra exercise. Do you have any safe advice for those, like my wife, with unusual and extra-ordinary conditions?
Vegetables are the gold standard of healthy food choices when it comes to dieting because they are the most nutrient dense food group on the planet. Choosing more nutrient dense foods can help you get more quality nutrition into your diet for less calories. And vegetables give you the most bang per bite, which can make cutting calories a breeze and your overall diet more beneficial. Research suggests that eating more veggies can help control appetite, improve mood, and even give you a natural sexy glow (48,49)!
Here it is! The most badass, comprehensive guide you will ever need for quick weight loss. No gimmicks, no false advertising, just solid, fact based information backed by the latest science we could dig up. Whether you are trying to lose 50 pounds or more or just burn off those last 5 pounds of belly fat, we got you. In fact, if you still have questions that aren't answered here, let us know in the comments below and we will get them added. 
Listen to your mum - dieting is faddish. Instead, improve the "quite" to "all" healthy and eat only nutritionally balanced, healthy foods. Cut out all sweets and junk foods, apart from an occasional treat, as humans would have always done till recent times. The exercise is important, and include plenty of stealth exercise, such as taking the stairs instead of the elevator and cycling to the shops instead of driving, etc.
Weight Watchers is a household name for the majority of Americans. Why? Because it works. In fact, the U.S News and World Report named this the best weight-loss diet for 2016 in their annual rankings — and with good reason. The balanced program lets you eat what you want, track your choices via a points system, and build a weight loss support network with fellow Weight Watchers' members.

After losing 40 pounds, certified personal trainer Gina Harney was on the hunt for guides on weight maintenance. But at the time, her options were limited. So she started The Fitnessista, which is focused on fitness advice and healthy recipes that only sound indulgent (think: pecan pie oatmeal, pumpkin pie protein smoothie bowl, and chocolate protein donuts).
If you tend to carry weight around your waist, you're not alone — it's one of the most stubborn areas to lose weight! Aside from revealing your amazing six-pack, having a lean, flat belly is also good for your health since visceral fat around your organs can lead to disease. If you want to lose your belly fat and keep it off, here's what you need to do.

About: Britni’s been blogging for years, but only in the past couple did she start on a journey to lose weight in a unique way — by working towards getting her personal training certification (and blogging, of course!). She’s a hardcore lover of food and fitness, and she’s also dedicated to making sure other young mothers like herself are given the tools they need to shed pounds and maintain a healthy lifestyle.
Wow, Penny. You sure have had more than your fair share of struggles! I am so impressed at how you have continued to persevere and do whatever you could to succeed, despite all of the setbacks. YOU are the inspiring one! You found a way to exercise that didn’t cause you pain, you are making the healthiest choices you can in your circumstances. I am so glad you shared your story with me!

Who was interviewed? Here's a very partial list: tech icons (founders of Facebook, Twitter, LinkedIn, Craigslist, Pinterest, Spotify, Salesforce, Dropbox, and more), Jimmy Fallon, Arianna Huffington, Brandon Stanton (Humans of New York), Lord Rabbi Jonathan Sacks, Ayaan Hirsi Ali, Ben Stiller, Maurice Ashley (first African-American Grandmaster of chess), Brené Brown (researcher and bestselling author), Rick Rubin (legendary music producer), Temple Grandin (animal behavior expert and autism activist), Franklin Leonard (The Black List), Dara Torres (12-time Olympic medalist in swimming), David Lynch (director), Kelly Slater (surfing legend), Bozoma Saint John (Beats/Apple/Uber), Lewis Cantley (famed cancer researcher), Maria Sharapova, Chris Anderson (curator of TED), Terry Crews, Greg Norman (golf icon), Vitalik Buterin (creator of Ethereum), and nearly 100 more. Check it all out by clicking here.


Roni starting blogging in 2005 as a way to stay accountable on her personal weight-loss journey. Six years later, she still blogs, but her mission is to inspire others and share her ideas to live a lighter, healthier life. Roni does this through openly and honestly chronicling her weight loss, health, and fitness goals. Roni also founded FitBloggin’, a conference to bring new and seasoned health and wellness, fitness, and weight-loss bloggers together for knowledge, personal growth, and networking. It's clear that Roni is committed to living a healthy lifestyle and sharing her passion with others. I'm so glad to know her professionally and personally.
I’m glad you found me! I never heard of Nutrition Blog Network. The last 10lbs are hard, but to be honest it’s even harder to keep it off. Personally I’m struggling with that now. If you working out I think 1200 calories isn’t enough calories. I would add a 100 more a day to see how you do with that. The body and weight is sucj a funny thing, you just have to try different things and see what works for you!! Great job on losing 45lbs! That is so awesome!! You should be so very proud of yourself. Stop by anytime and let me know how your progress is going!
Because we know it's (sadly) not possible to self-select an area for fat to shed with a healthy diet and exercise, the main thing we can do to target certain parts of the body is muscle-toning exercises. Thigh muscles are some of the strongest in the body, however, so you might be wondering how to go about slimming down the fat on your thighs without bulking up the muscle too much. We asked celebrity PT and founder of The Dan Roberts Group, Dan Roberts, to share his expert opinion:
Sugar can wreak havoc on any healthy eating plan. It is a quick source of calories and energy and provides very little nutrition and health benefits. A diet high in sugar has been linked to weight gain, diabetes and many other chronic diseases. And some research backs up the theory that sugar is addictive, making cravings for high calorie sweets difficult to control (50,51).

“Weighing myself every day helped me track my progress, but what helped the most was comparing myself to photos from before I lost the weight. It was like, 'Oh my goodness; I can't believe the difference from a 50-pound weight loss!' The most memorable moment was when I was out to dinner with a good friend, and he took a selfie of us. When I saw the picture, I was like, ‘Damn! I have lost weight!’ I put that picture next to one from a few months earlier and was so proud of my progress. Looking at those photos daily definitely served as motivation and helped me stick to a healthy lifestyle.” —Jennifer Carroll, 41
Dietary medium chain triglycerides (MCTs) and medium chain fatty acids (MCFAs) cannot be stored by the body, so they need to be burned immediately upon absorption from the small bowel, as a buildup of MCFAs in the bloodstream is dangerous.  So if one’s intake of MCT/MCFA at any point in time is greater than one’s peak fat oxidation capacity, the liver has to step in and reduce the toxic excess of MCFAs to ketones, which are more readily used and far less dangerous.  While this rise in ketones induced by MCT oil consumption can trigger some of the epigenetic benefits associated with nutritional ketosis, it does not induce the accelerated ability to burn fat associated with keto-adaptation.  And this has implications for our quest to understand the relationship between ketones and weight loss.
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.
In just over a week, we’ll be counting down till midnight and ringing in 2019. The start of the New Year motivates millions of Americans to lose weight, but why wait until the ball drops to get started? In this Holiday Weight Loss Survival Guide, we discuss how getting active can get you through New Year’s celebrations and help you with your resolutions.
Little treats keep you from feeling deprived, so every day, allow yourself a bit of something you love (aim for 150 calories each). This kind of moderation is the difference between a "diet" and a lifestyle you can stick with forever. For salon owner Caitlin Gallagher, who lost 125 pounds, that meant replacing her nightly bowl of ice cream with a square of chocolate; social worker Brittany Hicks, who lost 100 pounds, started baking mini versions of her favorite pies.
While there is research to show foods can create a minor uptick in metabolism after eating them, the effects are fairly minimal and short lived. Keep in mind that thermogenesis only represents a small portion of BMR (10%), and even with a large upswing, the effects don't stick for more than a few hours - resulting in only tiny increases in calorie burn over 24 hours. 
"Your body needs a healthy balance of exercise and rest. Doing too much prevents the body from shifting excess fat. Exercising without rest can impact our levels of the steroid hormone cortisol and cause an increase of stubborn fat stored in the belly. Not allowing your body to recover can increase the risk of injury too, so make sure you factor in rest days to your plan."
You aren't tracking all of your calories. Are you tracking all of your food and beverages, every day, including weekends and cheat days? Even if you are tracking most days and staying within your calorie range, you might be doing more damage than you think on off days. Small snacks and caloric beverages, including alcohol, can add up quickly if you aren't accounting for them. Aim to be more diligent and see how close you are to hitting your calorie range on average each week. 
Whenever your body needs energy on demand, it can use your reserve fuels, getting roughly the same amount of energy you would if you consumed macros. In other words, burning one gram of stored carbohydrates provides four calories of energy, and one gram of bodily fat provides nine calories of energy. Because breaking down fat for energy provides the most calories for the least amount of work, your body naturally prefers to burn fat for energy when you are in a calorie deficit. In other words, cutting the right calories may help you lose fat.
*NuSI stands for ‘Nutrition Science Initiative.’  It was a not-for-profit organization that sponsored research attempting to objectively answer some basic questions about low carbohydrate and ketogenic diets.  In this particular study, they paid for a very meticulous study at 4 different top-notch academic sites comparing energy expenditure, first on a high carb and then a ketogenic diet in a total of 17 individuals.  In order to have the best chance of changing the negative mainstream bias against nutritional ketosis, NuSI chose some of the most steadfast ‘ketone skeptics’ in academia to run this study.  
Losing belly fat shouldn’t mean strict dieting or deprivation. “People often think that you have to eat certain foods or avoid certain foods [to lose weight] and in reality, it comes down to eating more of a balanced diet that is portion- and calorie-controlled,” says Zeratsky. “This allows your body to have enough energy to do what it wants to do while managing weight.”
Losing weight is no small feat—it often requires a complete lifestyle overhaul, and with so much information out there, it can be tough to know what strategy might work for you. And to top it all off, all the weight loss myths that just will not die threaten to throw you off track. That's why it's helpful to know what has worked for real people—in their own words. Here, we've gathered advice from 28 women who have lost between 26 and 174 pounds—and kept that weight off for good.
The slang term thunder thighs is used to describe excess weight on the top of the legs. This bodily feature not only causes feelings of self-consciousness but also is unhealthy. Joining a gym is a good strategy to reduce your thigh size, provided you know what approach to take. Being that you cannot spot reduce, overall weight loss needs to be your primary goal.
Weight Watchers is a household name for the majority of Americans. Why? Because it works. In fact, the U.S News and World Report named this the best weight-loss diet for 2016 in their annual rankings — and with good reason. The balanced program lets you eat what you want, track your choices via a points system, and build a weight loss support network with fellow Weight Watchers' members.
Getting healthier and losing weight is among the most popular new year’s resolutions for good reason, but sticking with it is easier said than done. If one of your goals in 2019 is weight loss, you’re in luck. There are many ways to get motivated to start losing weight and build success that can last a lifetime. Let’s make this year the best yet, by sticking to our weight loss resolutions with help from these tips:
It is true that muscle is more metabolic than fat, but exactly how much more? One study suggests that the metabolic rate of muscle is about 4.5 to 7.0 calories a pound per day (97, 98). Compared to fat that supposedly burns only 1 to 3 calories a pound per day. This would mean an extra 5 pounds of muscle would equal an increase of 22 to 35 calories per day - which sounds small but could add up quickly over time.

Portion size matters and it’s easy to fall into the habit of overeating and underestimating protein portions. An extra egg for breakfast, an additional ounce of nuts as a snack, or perhaps one more ounce of cheese on your salad–it all adds up. Too much dietary protein can drive down ketone production (Marliss 1978) when consumed in excess of our body’s needs. Read more about this in our deep dive on protein.
Varicose veins often appear as large, knotted veins that can be seen on a person’s legs, especially in the back. They can be hereditary or be more prevalent in those of certain demographics such as women, pregnancy, the elderly, the obese and those with a sedentary lifestyle (1). In terms of the overall look of your legs, varicose veins can make your legs look blotchy and discolored. There are also certain health risks associated with varicose veins. According to one study, those with varicose veins may be at an increased risk for blood clots.
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