Michael Breus, PhD, author of Beauty Sleep and the clinical director of the sleep division for Arrowhead Health in Glendale, Ariz., demonstrates why these findings are so vitally important to losing weight. Cortisol once played a very important role before it became your little fat demon, in fact at one point in time cortisol saved our species, allowing us to hold onto fat when we had access to less food, and lose it when we discovered a feast.
The Nurses' Health Study, conducted in a clinical setting for over 16 years discovered that women who slept fewer than 5 hours every night gained 32% MORE fat, and whopping 33 lbs more on average! Women who slept slightly more, for a total of 6 hours a night, still gained extra weight without eating more calories.
Recent scientific research published in the International Journal of Obesity discovered that you will experience optimal weight loss when you sleep between 6 to 8 hours every night.
Your brain releases more Leptin, which tells your body you've consumed enough food and eliminate impulsive food craving.
When your body is rested, it releases lower amount of Cortisol which reduces the feeling of hunger and enable to burn fat more quickly.
PHYLLIS ZEE, MD, PHD Neurology, Neurobiology & Physiology Director, Sleep Disorders Program, Center for Sleep and Circadian Biology Northwestern.
While it may seems logical, if you eat less - you'll gain less, but skipping a meal is not a good idea.
First your body go in to what scientifically called 'starvation mode', This is a state where your body believe that there is a shortage of energy sources, and therefor start conserving and saving calories, making it almost impossible to lose weight. The second thing that happen and may seem as calories burn, is a increase burn in muscles, The larger contributor to your metabolic rate. Most recent study published in the medical journal 'Metabolism', looked at what happens when people skip meals and end up east just as much or more at the end of the day, when they finally get food.
Another fascinating study conducted by The National Weight Control Regisrty, shows that people who successfully lost up to 72 pounds, and maintained their weight loss for over five years, were more likely to eat breakfast and maintain a consistent eating pattern across weekdays and weekends than those who were not able to maintain their weight loss. And its not just your weight loss that you put at risk when you skip meals, but your family as well. Impact of reduced meal frequency without caloric restriction on glucose regulation in healthy, normal-weight middle-aged men and women. The truth is that these cardio and ab exercises will not help you burn fat, but will result in burning lean muscle and carbohydrates.
Yes, First you'll need to get your nutrition right, once you are following the right plan for you, and your body is naturally receptive to burning fat, you should look for a program to support your muscle buildup and weight management. So here is where you can start: Add 15 to 20 min of a daily walk to your routine, then slowly increase the intensity, just liked its outlined in the formula. No one likes to hear it, in fact, it may take you a few moments to stomach the fact that you have been misled. It's not your fault that you are overweight and it's certainly not your fault you can't lose weight.
We already established that many of the people who have misled you, maybe like your parents or perhaps even your old-school doctor aren't doing it because they want to hurt you, they are just following the same poor advice millions of others did before people began to discover these secrets. The simplest answer we can provide is that the multi-billion dollar per year diet industry has misled all of us for years.
Remember this slide the next time you think of picking up the latest fad diet at the grocery store, or read a tabloid that tells you that eating only bananas for three weeks is the ultimate way to melt away the pounds.
How does the diet industry continue to get away with providing us with products that flat out don't work? Simple, they provide short term results, and too many promises that we absolutely NEED to believe because we NEED hope.
The diet industry is partially unregulated, meaning the FDA, or no one else for that matter, is involved in monitoring which potentially harmful chemicals you are really putting into your body every time you swallow a diet pill.
They work really hard to make you believe you will lose weight and be successful by building trust in their product. Processed foods are made based on chemical, and when it hit your system, your body struggles to digest them properly.
Once you'll stop eating microwaveable meals, frozen vegetables and prepackaged snacks, this is where you'll start seeing real results. I mihgt be surprised to see how many of the foods you are eating is actually processed food, when you start reading the labels and seeing the chemical it contain.
Natural - sound healthy, well the fact is that therce is no such a thing, what it actually mean is that it contain natural flavor 'taste like'.
Low-fat is just another word for added sugar and calories, Yes, there is less fat, but the fat is just replaced with sugar and chemicals.
The food company won't list it as 'sugar' because they know that 'sugar' is a no-no word and decreases sales, instead they will hide the true 'sugar' into words like sucrose, fructose, or corn syrup. Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men, Dariush Mozaffarian, Tao Hao, Eric B. Intake of sugar-sweetened beverages and weight gain: a systematic review, American Journal of Clinical Nutrition, Vol.
Participants who drank 16oz of water right before a meal, consumed 75 - 90 calories less, and lost 15.5 pounds over the course of 12 weeks. You probably heard it before, but why is it really so important to drink water, and more so, how is it related to losing weight? A clinical study of The Journal of Clinical Endocrinology and Metabolism reported that over the course of a year, a person who increases his water consumption by 1.5 liters a day burns an extra 17,400 calories.
The researchers found that up to 40% of the increase in calorie burning was caused by the body's attempt to heat the ingested water. Brenda Davey, PhD, associate professor of nutrition at VA tech and senior author of a new study linking water consumption with weight loss, found drinking 16 oz. In her research, Dr Davey discovered that participants who drank 16oz of water right before a meal, consumed 75 - 90 calories less, and lost 15.5 pounds over the course of 12 weeks. One more thing you'll need to know, before you run to get another glass of water is how much water is ideal for you to maximize your weight loss.
Boschmann M, Steiniger J, Franke G, Birkenfeld AL, Luft FC, Jordan J: Water drinking induces thermogenesis through osmosensitive mechanisms. Metabolic Rate Increases Slightly With Water Consumption, Salynn Boyles, WebMD Health, Jan. One of the most effective ways to lose those extra pounds is to control hunger, Eating healthy high-fiber foods makes you feel full, so you can resist eating more food than you need. The way that it all works is that there are two type of foods, High nutrient and high energy. You can also compare nutrient density using the amount of calories in the food rather than volume or portion size.
People who are not used to eating fresh fruits and vegetables are often surprised to realize that there is a big difference between the fresh and the frozen one. If you know anything about how your environment affects your behaviors then you will understand why it is absolutely vital to detoxify your home in order to effortlessly lose weight. Your kitchen is the primary focus when it comes to detoxing your home for things that threaten your fast weight loss. Most of us dread cleaning out our refrigerators but believe me when I say that this is vital to your success and many people love how much less confusing it is to decide "what to eat" when you hang there with the refrigerator door open. You've done all of the hard work, now it's time to remember which foods you might like to have in your house and car that will help you lose weight and improve your health. The Organized Kitchen: Keep Your Kitchen Clean, Organized, and Full of Good Foodand Save Time, Money, (and Your Sanity) Every Day. Overcome dieting obstacles, Dawn Jackson Blatner, RD, CSSD, LDN is a registered dietitian and certified specialist in sports dietetics.
Many people struggle to stay motivated and ultimately sabotage what would have been an easy weight loss solution. You can decide what type of award makes you feel the most rewarded with one exception; food.
Scientific evidence shows us that rewards are an amazing way to modify your "food" behaviors, and keep you motivated to achieve your final weight loss goal. Evidence for success of behavior modification in weight loss and control, Baylor College of Medicine, Houston, Texas .Ann Intern Med. Have you ever reached a point where you just stop losing weight all together, no matter what you do?
You already know how vital it is to fill your body with natural foods, that would enable your system enough enzyme to kickstart the weight loss process.
Many diets can help you to quickly begin to look better but the results stop within weeks, and how many diets have you experienced that allow you to both look AND feel better? Terri Nelson-Bunge, a registered dietetic technician fin Pennsylvania State University tells us, "A liquid diet is not fasting; it is drinking your meals, taking your food and nutrition through an entirely liquid form. Linda Page, ND, PhD, a naturopathic doctor, lecturer, and author of the book Detoxification explains to us why it is so vital to detoxify our bodies if we want to reduce the amount of effort it takes to lose weight.
Most doctors agree that a natural liquid diet is a great starting point to ease into the transition toward healthier eating. Detoxifying the body is a great way to decrease or altogether eliminate the medication build up that prevents so many of us from losing weight PLUS this detoxification allows your body to heal and start over, It allows your immune system to reboot, revitalize, and reactivate resulting in less frequent illness. Many celebrities use liquid diets to virtually roll back the clock for shiny hair, glowing skin, and less cloudy eyes, since thats one of the best ways to keep your youth, by revitalizing your system, feeling and looking younger. Many doctors prescribe a liquid diet for Alzheimer's patients because a liquid diet has shown to reduce 'brain fog' and promote clearer thinking, something we all need every once in awhile. All the information you require is here, ready and waiting for you to embrace it and begin your final weight loss journey. I can almost hear your discomfort and restlessness and many of you shift in your chairs after hearing what I just told you.
How many times have you said to yourself "I'll start tomorrow" and you know what happens when you wait. You needlessly put off what you could be doing now, easily and effortlessly, and the thought of doing it is ALWAYS far worse than actually taking action. Right now, think about where you want to be in your weight loss goal nine days from now, 30 days from now. By now you've realized that the only way to end procrastination is to take immediate action right now allowing you to instantly overcome your fear of failure because you WILL experience the results you truly desire.
In fact the more you thinking about losing weight, the more you realize that the only person at fault if you don't take action is you. Individual differences in academic procrastination tendency and writing success, Barbara A Fritzsche, , Beth Rapp Young, Kara C Hickson, Department of Psychology, University of Central Florida, PO Box 161390, Orlando, FL 32816, USA, February 2003. Dysfunctional procrastination and its relationship with self-esteem, interpersonal dependency, and self-defeating behaviors.
The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure.
Your overall health is one of the first things to consider when trying to lose 4 kg in 3 days. If you want to lose 4 kg in 3 days, you’ll have to adjust your meals from 3 large meals a day to 5-6 smaller meals a day. Get on a fitness routine that builds muscle because muscle building uses up more energy than other forms of exercise.
You can try one of the fad diets designed to help you lose 4 kg in 3 days, but they do not meet your daily nutritional needs. Whichever plan you use, make sure it consists of regular daily exercise that burns calories, and a low calorie diet taken in smaller amounts throughout the day.
Hi, we are Kenny Foong and Eunice Chow, Personal Wellness Coach cum Herbalife Malaysia Independent Distributor from Puchong, Selangor Malaysia. With a determination in heart and regularity in mind, it is not very difficult to lose weight.
Food habits won’t result in any miracle, until and unless they are accompanied by regular physical activity. Depending upon your habits and profession you will have to incorporate various active activities, like a daily walk after dinner, going to gym in the morning, walking down the stairs over using the elevator, etc. Please enter at least one email addressYou are trying to send out more invites than you have remaining. The first thing to understand is that the only way to healthy body is a healthy diet, you don’t need to starve at all, run 4 straight hours or count every calorie you eat, all you need is a balanced and healthy diet.
Instead of going out for dinner every week try to minimize it, there is no better food that the ones you prepare at home, filled with good ingredients and energy boosters. Don’t torture yourself if you know that one aisle is packed with everything you really don’t want, most of that food is just advertising, and won’t give your body anything good. A green smoothie is the best way to boost your energy early in the morning and get you right on track by accelerating your metabolism; put as many greens as possible. Drink a glass of freshly squeezed grape juice every morning to cleanse, help break down fats and suppress appetite. Bladderwrack may help to encourage the metabolism, also try drinking nettle tea before meals; it is a diuretic that generally helps the metabolism.
Disclaimer: All content on this website is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Drinking water not only helps to boost up your metabolism, but also flushes out your system from toxins.
Image Source: NHSCutting out processed foods or take-away can play a big role in losing your weight fast. The Nurses' Health Study, conducted in a clinical setting for over 16 years discovered that participants who slept fewer than 5 hours every night gained 32% MORE fat, a whopping 33 lbs more on average. Most of us know hormones are somehow involved with the management of our weight, but we don't really know how.
In fact they were still 12% more likely to gain weight and 6% more likely to become obese compared with the women who slept for a minimum of 7 hours a night. The study conducted by diabetes researchers at the National Institute on Aging, involved healthy, normal weight men and women. Honestly, most of the people who have misled you didn't do it because they wanted to hurt you, they just didn't know the things you know now. People in the diet world know that their products don't work, and perhaps they work for a sere few, and perhaps they even set out on a journey to help people but what they realized is that they liked making the money, even if they couldn't provide the answer. Imagine what would happen if you DID lose weight permanently; they'd lose a customer, wouldn't they?
This is done through testimonials, (are these even real people), so-called scientific evidence and money-back guarantees.
It's no secret how badly we all want to be healthy and slim and after all our failed attempts our desperation is quite apparent. They are counting on you to be overwhelmed, confused and unknowledgeable about how to achieve long-term weight loss through proper nutrition.
Many of us are worse off, having regained the pounds we lost on these crash diets, and even more!
Live enzymes are crucial for your body in order to digest and absorb the nutrients in food, and processed foods contain NONE. This keeps you coming back for more, giving you a sense that you eat something healthy, when actually you may be harming your system. Artificial sweeteners are full of chemicals and contain formaldehyde, an ingredient used in embalming fluid! And what's worse are the chemicals like aspartame, and sugar alcohols which are not technically sugar but cause significant weight gain, and deregulate your blood sugar leaving you hungrier than ever before. Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women. The effects of epigallocatechin-3-gallate on thermogenesis and fat oxidation in obese men: a pilot study. Fibrous foods also can take longer to chew, giving your brain time to get the signal that you have had enough to eat. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (National Academies Press, 2005). A popular saying of Jillian Michaels, the well-known fitness guru of the popular television show "The Biggest Loser" is "Get it out of your kitchen!" Imagine your regular day, you wake up tired, and reach for the first thing you see to fill your hungry stomach, which, if you are like most people, is cereal. Make sure to look through all of your dressings, toppings, and anything that may be considered a condiment, even condiments that you might think are vegetable based.
When you embark on your journey to quickly shed unwanted pounds it is vital to set goals and milestones.
One of your main goals should be to stop using food as a way to comfort yourself and reinforce good behavior. In fact a report published in the Annals of Internal Medicine by doctors from the world renowned Baylor College of Medicine demonstrates that behavior modification determining rewards and milestones, making short term contracts with yourself, and working toward internalizing rewards leads to exceptional long term weight loss results. Many people have, and this is often the reason that people give up their weight loss goals for good! Because your nutrient needs are being met, your body is satisfied and no longer searches for nutrition by overeating.
It contains less fiber and while fiber is necessary and beneficial, it's presence also requires more energy from the body, an energy you'll feel your body giving back to you.
Of these, 285 participants stayed in the program until its end; they lost about 50 percent more weight than those who dropped out, typically after about 11 weeks.
Something else comes up, you lose motivation, you decide that something outside of your body, something you must do like run to the store, or finish a project is far more important than the only true place you have to live.
In fact "I'll start tomorrow" is guaranteed to set you up for failure because by not starting today and overeating tonight, you feel worse and more depressed than ever, leading you right back into that vicious cycle we all know too well. Wayne Dyer, well-known lecturer, self-help advocate and author of 30 books including, The Power of Intention. Let me say it again, "Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy." This rings true to so many of us, doesn't it?
Ferrari, an associate professor of psychology at DePaul University, found making excuses creates terrible anxiousness in procrastinators and they wish they could stop. You have no more excuses, you know what to do, and you see how simply you can put it into practice.
You want to be certain there aren’t underlying conditions that could cause you problems. Has your doctor told you that your weight can become a reason for diseases in the near future? Food management and dietary control are the first and the foremost things that have to be taken care of.
Use of this website and the information contained herein does not create a doctor-patient relationship.
How does leptin and ghrelin allow you to easily determine when to eat and what prevents you from losing weight? Cortisol, the well-known "stress hormone" is released in greater amounts when there is a lack of sleep. And further research demonstrates that these same women were 15% more likely to become obese without eating extra calories than women who slept more than 7 hours per night. We encourage you to share this with anyone who taught you otherwise so that they can see amazing result in their weight loss too!
If they did none of us would be sitting here right now trying to learn about what really works to help you quickly burn fat. If you held a stake in the billion dollar diet industry would you want to completely eliminate your customer base by helping them to discover the simple solution to permanently losing weight? Almost no one takes the industry up on these guarantees because consumers don't want to feel like they failed. In fact, not only do they cause your stomach to feel upset, and block your body from receiving the nutrients you require, they actually deplete you of energy!
Currently, no standards exist for this claim except when used on meat and poultry products. Be highly aware of of hidden sugars, and even chemicals that aren't necessarily sugar but have the same pound adding effect as regular 'sugar'. Michael Boschmann, MD, and his colleagues from Berlin's Franz-Volhard Clinical Research Center found that water consumption increased the rate at which calories were burned, while increasing your metabolic rate by 30%. They are roughly the same size and either food works as a quick snack so you can get back to work. The apple has around 80 calories and lots of vitamins, fiber and phytochemicals that will keep you healthy.
Both snacks have about 50 calories, but the carrots have many more nutrients for the same number of calories.
Pull out your trash bag, grab the first food item you see in the cupboard front of you, flip it over, and only give yourself three seconds to determine if you should toss it. Are there potato chips under your bed, pretzels stuck in your couch or candy bars in your desk drawer? Want to know why rewarding yourself is so incredible beneficial to your weight loss success? You can easily allow yourself to replace bad habits like using food as a reward by implementing simple techniques that ultimately reinforce the positive change you are seeking. Detoxification is a normal body process of eliminating or neutralizing toxins through the colon, liver, kidneys, lungs, lymph glands, and skin. Wadden, an obesity specialist at Syracuse University, found out that liquid diet works not only in the shore term, but also provide lasting results for those who stick with it. The average weight loss for the women was 42 pounds, down from a starting weight of 225 pounds. You can make the conscious decision to start down the pathway to incredible health and vitality, easily melt away your undesirable pounds, and gain the energy you've been dying to experience for many, many years. You eat because you're depressed about your weight and you're depressed about your weight so you eat! More specifically, procrastination in this scenario is the habit or act of putting off or needlessly delaying a much needed action, losing weight fast, to the point of subjective discomfort. You are the ultimate decision maker in your life, so what will it be, do you want to see how you can easily melt away the pounds, gain boundless energy and achieve your ultimate weight loss goals right now? Esteem threat, self-regulatory breakdown, and emotional distress as factors in self-defeating behavior. The loss happens quickly in the first few days, but once the excess water is gone and you start losing fat, the weight loss slows down. For instance, you’ll want to know if you have a health issue that is causing you to carry extra weight. In your spare time, do you participate in physical activities or do you head for the television? Eating right for one week and then gulping on unhealthy food over the weekend will do us more harm than good. Increase the intake of fibre rich food in the form of raw and unprocessed fruits and vegetables. If you want to know how to lose weight, you must visit our site and download the free e-book to lose weight instantly. Always consult with your own doctor in connection with any questions or issues you may have regarding your own health or the health of others. However, it is always recommended to choose a plan that not only caters to your busy schedule, but one that will have added health benefits. Not only does it give your metabolism a boost in the morning, but it balances out your hunger throughout the day.
Then for another eight week period, they skipped two meals but ate the same amount of calories in one evening meal, sometime between 4 - 8pm. Many would say no but perhaps your ethical pendulum swings more toward the "good" like ours, and maybe you truly would want to help people like we do. There is no organization behind the claim other than the company manufacturing or marketing the product, and there is no third-party certifier. The fiber and water in the apple will fill your stomach and keep you satisfied until dinner. Sugar and simple carbohydrates (including some of the sneaky ones like high fructose corn syrup).
Many of us find that it is entirely too easy to convince yourself to keep things that aren't healthy for you because it's "just not that bad". Painful as it might seem at first you have to unhide and toss all of the foods that really cause harm and block your weight loss, even those that you hide in your car. Consider picking up fruits and vegetables that you don't normally eat, try something new, you never know what might become your next favorite food.
Milestones are smaller weight loss goals, such as five or ten pounds but the total pounds can be any number that will help to keep you motivated. Generate a list that allows you to choose a non-food reward each time you reach a milestone. Simply put, when you replace your bad habits with good habits like drinking more water, eating more fruits and vegetables, and getting more sleep you will begin to naturally adopt these as habits, and see long term results which we can agree is what we all truly desire. Just as our hearts beat non-stop and our lungs breathe continuously, so our metabolic processes continuously dispose of accumulated toxic matter.
The question is, are you brave enough to lose 20 pounds, 40, maybe even 100 the safest way possible? But still you say to yourself, "I will start tomorrow" believing somewhere in your conscious mind that this is actually possible.
You must take action without delay in fact action is the only simple solution for procrastination! How much easier will it be to climb a flight of stairs, chase after your children, and how much less effort will you need to accomplish tasks at work and around your home? All material provided on the going weight loss site is provided for informational or educational purposes only. We are glad to share some health tips, discovery and perhaps our personal experiences, to make you feel more empowered to make your lifestyle healthier. Engaging in sports activity of your choice- football, swimming, badminton or basketball will lead to weight loss in a fun manner.
If you really want to see yourself fit and fine with the weight you need to have then follow above tips sincerely. The research found that skipping meals during the day and eating one large meal eventually resulted in potentially risky metabolic changes.
When you eat processed foods you are destroying healthy cells AND once you have consumed enough processed foods you begin to ALTER your DNA!
Find someone who will hold you accountable, and who wants to experience a dramatic difference in their life by following these tips and embark on this journey together.
Throw it out if it has more than a few ingredients or ingredients you even suspect are unnatural. Remember that you will be able to replace them with the foods your body truly requires, and don't worry, there are hundreds to choose from!
In fact, many people who rarely eat vegetable and fruits are often amazed by just how sweet, crunchy, savory and satisfying snacking on these power packed nutrient dense foods can be. Your goal is to set a pre-determined award, or list of awards for each milestone allowing you to reap twice the benefits, both health, a gorgeous body and feeling good while you work toward your goals. People who are highly successful in weight loss and every other endeavor in their lives set rewards for each goal.
Baylor's experts even identify a major weakness with most diets stating that it is more important to focus on adding more good habits instead of focusing on losing weight and agree that eventually your tangible rewards like concert tickets or that vacation you've been craving turn into long term self-motivation.
However, the environmental toxins of modern-day life - the pollutants, chemicals, other synthetic substances - are more than the average body can handle. You eat all of your favorite foods tonight, and maybe even some extras just to make sure that they are not in your house when you "start tomorrow" because of course, you don't want to "waste" foods.
Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Just those six tips and you need not to search anything for "How to lose weight fast for women" in near future. The meal skippers had elevated fasting glucose levels and delayed insulin response - conditions that if persisted could lead to, slower metabolism, weight gain and even a risk of diabetes.
The easiest tip that I can provide you with here for proven success is to pick out as many foods as possible that have not been changed.
When you make the conscious decision to begin your final weight loss journey make sure that you choose rewards that easily reinforce your desire to continue down the path to a healthier, more fit you. Essentially you "internalize" these rewards and achieve long term complete self-motivation along your pathway to losing your excess weight.
The body doesn't know what to do with foreign substances, so it will store them outside of the regular elimination system, so we don't get poisoned.
I want to embark on my last weight loss journey ever, and I want to start right now" away from achieving success. Don't look at the marketing because if you are like many of us, that is what sucked you into believing it was healthy in the first place.
For example, eat a whole banana, not sugar packed banana chips, or slice of tomato instead of tomato paste or tomato juice.
Pick rewards that make you feel so incredible that they will trigger your "stop" mechanism the next time you want to inappropriately indulge. It may as well be flavored cardboard or plastic that you are digesting; it provides you with zero nutrient and just causes you to pack on the more pounds.
Chances are you are sitting here now, listening to this because the last diet, or the last ten diets didn't work for you for one reason or another.
But what if all that you had to reach for were things that promoted your health, foods that guaranteed your weight loss success! One of the easiest ways to lose weight is to just make sure that you don't allow sabotaging foods to enter your cart. By detoxifying your home and stocking it full of delicious nutrient dense foods you will lose weight faster and experience more energy throughout the day. Before you begin tearing through your kitchen tossing out anything that has more than two ingredients we must formulate a plan. Some treats are okay, some of the time, but it is easy to slip back into a pattern where "just this one" becomes "only ten more". Remember that life IS about enjoyment though so it is okay to occasionally indulge and that our focus here is to introduce more foods that will help you lose weight, not completely eliminate the occasional special treat.
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