Safe and Effective Weight Loss

Losing weight could be a difficult and uphill battle. But the struggle to keep ourselves healthy does not end after a successful weight loss campaign. The other half of the battle which is the more important one is how to maintain our ideal weight and not going through the process again.

There are four basic ways of keeping our body within our ideal weight range. These four concepts are essential for any weight loss or health regimen:

Woman pinching fat from her waist

  • Balanced Meals - healthy eating does not mean alienating a food group altogether. Eating lots of fatty food is responsible for many weight problems but starving ourselves of this food group could also mean dire consequences for our health. The secret to a healthy diet is to eat foods within its recommended levels.
  • Living an active lifestyle – being active means doing activities or simple exercises that require physical movement. Parking a few blocks away from your office and walking the rest of the way to your office is an excellent to burn some fats and build some muscles. Couch potatoes or those who spend a whole lot of hours sitting on their office desk are more likely to be overweight. This is because it doesn’t give their body the chance to burn excess fat.
  • Healthy eating habits – this aspect of healthy living deals with a person’s attitude towards food. The brain is responsible for many of our body’s processes. Eating is a conscious activity that requires guidance from our brain. A healthy attitude towards food helps us stick to our diet plans.
  • Understanding weight problems – educating ourselves with the causes of overweight problems is an important step in living a healthy lifestyle. Understanding the mechanism of fat storage and how the body burns this is essential in helping people appreciate what they are doing.

Body Mass Index – Determining your weight

Everybody is not created equally this of course would refer on our body built. Being overweight is not merely tipping the scale within certain ranges. One could weigh at 220 pounds and yet be perfectly normal and another could tip the scale at 130 pounds and be overweight.

The normal body weight largely depends on the person’s sex and weight. These are then factored in with the person’s weight to determine if they are within normal levels. People classified as overweight are those with BMI that is equal or more than 30 points their normal range.

Common Problems with Weight loss

Many diet programs fail simply because people get so impatient that they drop the health program. The key to an effective diet program is to find one which is designed to work for you. Some diets are so extreme that it often entails starving our bodies of much needed nutrients. Conservative diet programs are designed to help people slide into a healthy eating routine.

Long term benefits often require long term solutions. This is why people who undergo liposuction procedures are back where they started from in a few years or months. Fad or crash diets may not be the best solution for weight loss because they don’t educate people about the true value of healthy living.

Other convenient treatments for shedding unwanted fat deposits are through the use of diet pills. Actions include curbing one’s appetite or preventing the uptake of fats from food. However, this could also have side effects. People who use diet pills reported fatigue, depression, insomnia and vomiting.

Other weight loss methods include the use of natural herbs and supplements. These also act as diet pills and others work to increase metabolic rates which improve how we utilize and burn fats.

Keeping weight loss safe

Overweight problems are the result of years of unhealthy eating and living. This is a condition that does not happen overnight and the best solutions are those that are brought by long term life changing habits. Exercise and diets are still the best one-two punch in finally knocking down your overweight problems. These may not produce the same dramatic effects of liposuction surgery but it ensures that your weight loss program stays safe and healthy.

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Lower your Cholesterol and Lose Weight

Diet pills that really workHigh cholesterol levels (above 200 mg/dL) is one of the major health problems experienced by adults today. With high cholesterol levels, one experiences high risks of heart attack and it is something that people would not want to experience especially that many wishes to live a long, fruitful life. People who eat more of fatty and unhealthy food are often victims of high cholesterol levels. Well, we cannot blame them though, a quarter pounder and a bag of fries are quite hard to resist.

Understanding how cholesterol works in our body is important to manage it right. Below are facts that you might want to add in your bank of knowledge.

What is Cholesterol?

  • Cholesterol is a waxy (lipid fat) substance that is produced by the liver and is available in certain foods.
  • It is important in our body’s daily function. Every cell in our body has cholesterol in its outer layer.
  • It plays a role in the production of Vitamin D, some hormones, building of cell walls, and creates bile for fat digestion.
  • The liver produces 1,000 milligrams of cholesterol a day, an enough amount to keep you going even without external intake from food.
  • It is not easy to get rid of it because most food has it.

The LDL Cholesterol

While cholesterol is beneficial to the body in the right amount, there is such a thing called LDL cholesterol. It is abbreviated from Low Density Lipoproteins that in laymen’s’ term is "bad" cholesterol. It causes plaque build-up in the arterial walls that brings about heart diseases like atherosclerosis.

Reducing the levels of bad cholesterol and increasing the “good” cholesterol (High density lipoproteins (HDL)) is the primary solution to keep your heart safe. By increasing the amount of HDL, LDL is carried back to the liver where it is processed to be flushed out of your system.

The Factors affecting Cholesterol Levels

  1. Diet
  2. Weight
  3. Exercise
  4. Age and Gender
  5. Diabetes
  6. Heredity
  7. Other Causes

Natural and Practical Ways to Lower the Bad Cholesterol

The first three factors that affect cholesterol levels can be determined by your kind of lifestyle. While age and heredity cannot be avoided, the way you live creates a big impact to your health. Depending on your health condition, ask your physician for professional advice on how to manage your cholesterol levels.

Get your right amount of Omega-3. Natural sources of Omega 3 include cold water fishes and calamari oil. One of the most potent food in reducing bad cholesterol levels is Omega-3. High levels of Omega-3 in your diet can reduce the risk of developing blood clots and can lower blood pressure.  Mackerel, calamari, salmon, herring, sardines and a lot of food sources are rich in Omega-3. If you can’t get your amount through diet, Omega-3 supplement can help.

Nuts. Almonds, walnuts, hazelnuts, pecans, and other nuts can lower your numbers. They are rich in polyunsaturated fatty acids that also keep the blood vessels healthy. However, be wary on this, the nuts should not be salted nor high with sugar content. Nuts can be very high in calories, so limiting your intake into a handful can bring the most of its benefits.

High fiber food. Soluble fiber can lower the absorption of lower cholesterol into your bloodstream. It is easy to find high-fiber food. With 1 ½ cup of oatmeal a day mixed with fruits, you are not only feeding your body with delicious food, you are also giving your body an input for good health.

Our health is all that we got. Keeping our cholesterol levels low is helping our body function optimally for our own benefit and for the people who matters to us the most.

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Healthy Heart Foods

Diet pills that really workA change of diet can build a stronger heart. Since most of the things that leads to the condition can be blamed to unhealthy food that one consumed, then it is best to reverse the illness through the same factor, through diet.

There are lots of foods that can offer protection for the heart. These foods have nature’s natural protective enzymes, compounds, nutrients and anti-oxidants which if can’t reverse the heart’s dilemma can reduce the risk and reduce the severity of the condition.

Healthy Heart Foods


Salmon is one in the first choice in heart protection and heart strengthening goals. Salmon and other fatty foods such as sardines and mackerel are known to top the super foods list when it comes to heart health. So what’s with salmon and other fatty fish?

Salmon and its peers maybe called fatty fish but it contains a different kind of fat, the healthy one. This is called the long chained fatty acid, omega-3. It has been the subject of hundreds of studies and has been known for its heart benefits. It is known to lower the risk of arrhythmia which may lead to heart attack and atherosclerosis or the plaque building condition in the artery. Many health organizations all over the world advocates the inclusion of fish in everyday meal or the supplementation of omega-3 from fish oil and other marine sources such as krill and calamari.


Oatmeal can be more than your daily breakfast; it can be a heart soldier. Oatmeal may help strengthen the heart through its soluble fiber which helps in lowering cholesterol. One major factor in heart disease control is controlling cholesterol level as well. The oatmeal with its fiber may act up and soak all the cholesterol then let it be eliminated in the body without having contact in the bloodstream.

Oatmeal for the heart though isn’t that instant oatmeal which is sweet and artificially sweetened. Instead go for old fashioned oats. Experts recommended other whole grains with fiber such as bread pasta and grits.


Blueberries together with other berries can help decrease blood pressure and dilate blood vessels. In a study conducted with women in the age of 25-52, it is found out that those who eat three servings of blueberries together with strawberries have lowered risk of heart attack compared to those who eat less.

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Ideal Diets for Building Muscle Tone

800px-Bowl_of_chili_with_sour_cream_and_cheeseRegular exercise is the best way to get those flabby muscles in shape. However, that is only half of the whole picture. A balanced diet that is packed with nutritional goodness is also tantamount to achieving the physique that you have always dreamed about. Including the following food items in your diet will help you tone your muscles to perfection.


Protein is very important in building muscle and animal products like chicken are full of it. Your muscles will go through some wear and tear during high impact exercise and will need protein to repair faster. Chicken is also a great alternative to red meat since it does not contain excess fat that you might have to burn off.

Egg Whites

One egg contains about 6g of protein. Needless to say consuming them a few times in a week can increase your body’s protein levels significantly. However, the yolks themselves do contain a considerable amount of fat so make sure that you settle for the egg whites themselves instead. This way you will still be able to receive the recommended amount of protein while skipping on the excess calories from the yolks.


Vegetables are considered to be a healthier alternative to animal products especially when it comes to achieving optimal efficiency from your workouts. For example a cup of lentils includes 18g of protein and less than one gram of fat while a 6 oz steak includes 38g of protein but 44 g of fat.


Including water in your daily diet goes without saying but is worth mentioning anyway. In fact water is the most essential component of any muscle toning diet and for good reason. Not only does it effectively carry essential nutrients to your body’s extremities it also removes waste. Besides that it is a good source of potassium, chloride, sodium and calcium which help your muscles to grow. Regular water intake also prevents your muscles from cramping up during low and high impact exercise routines.


These are one of the most protein rich vegetables out there. A single cup of soybeans contains a whopping 29g of protein. Soy beans are also a great source of vitamins, fiber and minerals. Plus they are a great source of protein that comes without any additional fat.

Other Toning Foods

Opt for skinless poultry and tuna for lean proteins. If you absolutely have to have dairy products make sure that you go for the nonfat variety. Other sources of lean protein might include oats, wheat, barley and corn.

Fat Burning Foods

Trainers recommend consuming foods that will kick your body’s metabolism into high gear and help you burn fat faster. Foods that contain a considerable of Vitamin C will do just that. To ensure that your body is receiving sufficient amount of the vitamin, eat a grapefruit or orange before or after your workouts as a healthy snack. The water content in the fruits will keep you hydrated and boost your nutrient levels at the same time.

Sticking to foods that make you feel invigorated is a great way to ensure muscular health so make sure that you include such foods in your regular diet as well. Before long your muscle tone will start shaping itself just the way you want.

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Gaining Weight the Healthy Way

How to Reduce Stomach FatMost people would think of gaining weight as gorging on food that you don’t really need and filling up your body with calories in order to satisfy your craving for food. Well obviously, those practices are improper. Our body structure differs from one another and while others need to lose weight, some people need to put on a few pounds. The reason for wanting to gain weight varies but the bottom line always goes down to achieving health and feel good about yourself.

If you think you are too lanky and want to be curvier, or if you are a guy who wants to develop a bigger structure and better muscles, here are some eating habits that you must observe:

Compute How Much You Need to Gain

This is the most crucial step to gaining weight. You don’t want to put gain too much or you might end up too big for your structure and harm yourself. Make a chart of your diet plan and calculate the kilos that you need to put on in a specific amount of time. For instance, you need to gain 8 kilos in 4 months. Make sure that you only gain 2 kilos each month in so your body can adjust to your new weight.

Record your Caloric Data

Jot down the calories you need to consume everyday so you won’t go over or eat less. If there are days when you think you ate less, you can gobble on the food you want the next days. However, you can only do this if you accidentally missed. Learn to discipline yourself on your food intake so you will only gain what you need to gain.

Don’t be a Junkie

Putting on weight doesn’t mean not minding what you consume, including junk foods. You need to gain healthy calories, not useless ones that are mostly found on sugar and instant meals. Avoid foods way too much fat such French fries, pizzas, and ready to eat meals. Eat healthier alternatives packed with protein such tofu, lean meat, fish and beans. Snack on fruits such as banana and apples so you will gain healthy pounds, not excess fats.

Try Eating More

People normally eat three times a day but you can eat more than that everyday in controlled amounts. Instead of a 3 times a day meals, eat every 3 hours. This is an easy way to gain weight plus it will improve your body’s digestion.

Bring Healthy Snacks to Work

We are all living busy lives in today’s times and it cannot be avoided sometimes that you grab whatever kind of food you see in order to fill up. You can avoid that by preparing your lunch or snacks at home. Bring a bag full of fruits, fiber rich bread and a nice, healthy juice drink. This way, you won’t be tempted in buying street foods that contain unhealthy calories.

Shake it Up!

Protein shakes are popular right now because they are packed with nutrients that can help in building and developing muscles. Purchase protein shakes which are sold in supermarkets or try some online health websites that offer protein shakes in packs. Drinking once a day should help you fill up and gain gradually.

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How Can Alcohol Sabotage your Weight Loss Efforts?

ID-100204953The holidays and alcohol are one of the sure fire ways to derail even the most serious weight loss program. Most of us are unaware about the dangers posed by alcohol to our weight loss efforts simply because there are too many conflicting information with regards to alcohol usage.

People have found many reasons to drink alcohol or at least justify it as some sort of miracle drink that could melt your fat problems away. Alcohol if taken in moderation or just one mere serving a day could lower levels of bad cholesterol. But there are far healthier ways to do this aside from drinking alcohol.

Some people even say that alcohol has a nutritional value of its own but this is entirely untrue. Alcohol contains empty calories and can actually prevent nutrients from being taken by the body. In extreme cases this could lead to malnutrition.

  • Blood Sugar – Alcohol can affect the connection between metabolism and blood sugar levels. Alcohol stays in our system and could not be entirely metabolized by the body. It also negatively affects your body’s ability to produce glucose which is dangerous for diabetics.
  • Alcohol slows metabolism – drinking too much alcohol can make you feel the world is slowing down. This does not only affect our mental state. It can also lower our metabolism making it difficult for our bodies to process carbohydrates, proteins and fats. As a result, fats are stored and useless calories from alcohol all add up to weight gain.
  • Messes up your diet – alcohol can have a significant effect on our mental processes and judgment. If you were able to stave off your food cravings, a few sips of alcohol can lower your guard down. Bar snacks and foods usually served with alcohol is a dieter’s nightmare. These usually contain high levels of fat and could be very tasty when taken with alcohol. Drinking alcohol could make refusing such foods very difficult.
  • Binge drinking – the fastest way to lose control of your diet is when you make excuses such as binge drinking. If you’re really serious about losing weight then you should consider every extra calorie you take. Our body has to break down alcohol immediately. Alcohol drinks may contain the same amounts of calories as a regular meal but it doesn’t contain any nutritional value.
  • Dehydrates and malnutrition – drinking the right amounts of water is vital for weight loss. If you start replacing water with alcohol, you lose its many benefits. Water helps detoxify your body and is essential for many body processes including metabolism.
  • Reduces testosterone levels – this hormone is essential for muscle building and fat burning. Both of which are essential for reducing weight. Whenever you reduce testosterone in the body, you make it harder for yourself to replace fats with muscles and burn it out of your system.

Striking a balance:

The goal of any healthy weight loss program is to establish a lasting health regimen. A healthy diet tries to incorporate both your lifestyle and eating habits which includes an occasional social drink. Be sure to plan for holidays. Not only do you have to consider the extra fats and calories but also a drink or too. Alcohol contains calories and should also be factored in your weight loss program.

Be constantly aware of your calorie intake by practicing control not only with your food intake but also with your drinks. If you can’t avoid beer, try switching to light versions. There will never be a shortage of celebrations where drinking alcohol is unavoidable. Just be sure that you are always in control of the amount of alcohol taken.

Image credits: Group Of Cocktails Drink Isolated On White Stock Photo 
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Eating Smartly, Fat Burning Foods

Diet pills that really workEating when trying to eliminate those extra pounds may not be a good idea at first. But a closer look at these foods could make you think otherwise. Eating is often labeled as the main culprit when it comes to weight gain but this is not entirely true since some foods could actually help you burn fat faster, increase your metabolism and release toxins that make it harder for us to eliminate those unwanted fats.

However, this should not be taken as a license to start on an eating spree Key to a healthy lifestyle is to keep everything balanced. A healthy diet is one which takes into consideration every nutrient needed by the body and this includes fats too.

Brazil Nuts

Here’s another good reason to switch from salty snacks to good old nuts. Before you start removing these unusually large nuts from the lot, you might want to consider its fat burning properties. Brazil nuts help in the fat burning process by activating hormones. This in turn raises metabolism rates for better fat burning power. It also binds itself to stubborn fats and toxins which help flush this from our system.

Cold Water Fish and Calamari

Meat from fish is a healthier alternative to animal and poultry meat. This contains healthier fats which help eliminate plaques that clog blood vessels. It increases the levels of good fats to naturally control the level of fats in the body. Fish and squid contain omega 3 an essential fatty acid that helps reduce stubborn body fat.


It would come as a surprise that this fruit actually contains fat. But the fat contained in avocado are monounsaturated or of the healthier type of fat. However, instead of adding to your poundage the fats in avocado enable your body to trigger the production of fat burning hormones. It also stops excess fats from being stored by switching off fat storage hormones. Avocados work to increase metabolism making fat burning more efficient.


Cinnamon is a spice that moves glucose into our cell quickly that is decreases the amount of fat storage hormones like insulin circulating in our blood. More than a quarter teaspoon of cinnamon should be taken to get is fat burning properties.

Coconut Oil

Not all fats are created equal and some fats actually help lower levels of bad fats. Coconut oil for example contains medium-chained triglycerides which are the body’s preferred form of energy. It can be burned easily and transformed into energy leaving little amount to be stored as fat. Coconut oil is perfect for people on a diet. It could be a ready source of energy during workouts.

Chia Seeds

These seeds are another great source of protein and Omega 3 fatty acids. It brings your metabolism a few notches higher, triggers the release of glucagon the body’s natural fat burning hormone and suppresses your appetite. To make this more effective, soak the seeds until they are ten times their normal size. It makes it easier to digest and release the hormones quicker. Soaked Chia seeds also takes bigger real estate in your stomach leaving you full and satiated.


Oysters are perfect for people on a diet. It’s low on calories and can be just what your personal instructor ordered when you’re dining out. Oysters are the richest natural source of zinc which is a proven nutrient for curbing your appetite. You’re not only lowering your calorie intake but also helping yourself stay away from extra servings.

Broccoli Rabe

While some of us may share the same enthusiasm as kids for good old broccoli, here’s a good reason why we should switch to eating more green veggies. Broccoli contains the phytonutrient sulforaphane that tells your enzymes to burn fat. It is also rich in antioxidants that flush out toxins along with excess fats.

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Essential Nutrients for Weightloss

Diet pills that really workLosing weight has become one of the most sought after health activity that many people find hard to achieve. Although many dieters have become successful in their quest for weight loss, a greater number still struggle in managing their own weight. A huge problem also arises when people drastically lose weight by depriving themselves of the essential nutrients that our body needs in order to last the day.

Dieting is a health activity that must be done with discipline. It doesn’t mean that you should starve yourself or deprive yourself from food so you can cut off the extra pounds. Losing weight comes with workout and each and every session, you should replenish in order to fill up the nutrients you might have lost or you possibly lack. There are six important nutrients that our body needs to consume, and this also weighs greater if you are currently in diet program to lose weight.

Vitamin D

Studies have shown that a dieter will become more successful if he consumes more Vitamin D. Vitamin D aids in the body’s natural way of controlling the sugar levels found in the blood, by combining it with calcium and sunlight. For people who are trying to lose weight, this Vitamin is responsible for controlling Leptin, a hormone which controls a person’s appetite. Leptin acts as sensor to inform the body that it is already full. Without Leptin, a person’s tendency is to eat more than his body can take resulting to consuming more calories than you need which eventually leads to weight gain. To avoid this, dieting individuals must consume eggs, fish, milk, mushrooms, and fish liver oils.


Calcium doesn’t only prevent osteoporosis and skeletal diseases, it only helps reduce the production of fat cells in the body. Calcium deficiency will not only weaken the bones, it also allows excessive calcitriol production in the body, the hormone which is responsible for producing fat. To avoid this, one must practice to have regular calcium intake which is found in milk, cheese, and other dairy products.

Conjugated Linoleic Acid

CLA is an important nutrient that aids in the reduction of fat and strengthening the muscles of the body. This nutrient is found in eggs, meat, and dairy products. Studies have shown the consuming foods rich in CLA will help the body’s digestive system to work better.


If you want to satisfy your hunger in a healthy way, consuming foods rich in protein is an eating habit that should be practiced by any dieter. Protein helps in building strong muscles and gives you the energy to last the day especially those who practice active lifestyle.

Fatty Acids

Increasing your daily intake of essential fatty acid is important in order to condition the muscles and the heart to work effectively while dieting. This nutrient is important for giving the body enough energy to last the day as well as take care of our heart and prevent certain types of heart disease. Foods rich in fatty acids are tuna, sardines, salmon, trout, and olive oil.

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Eating your way to a trimmer stomach

Being a health care professional, I understand the benefits of having a well-trimmed abdomen. Health wise, a fat belly is often associated with bloating, heartburn, diabetes, cardiovascular disease, stroke, cancer, and dementia. For those who would like to start living a healthy lifestyle and get that perfect figure, it all starts with ways on how to reduce stomach fat.

The first step is to understand the risks of having fat deposits. The deepest layer of belly fat poses a high health risk. They produce hormones and other toxins causing harm in to organs of the abdominal cavity. To be considered healthy, men should aim for a waistline measurement of less than 40 inches and 35 inches or lower for women.

Eat regularly, dieting is not starving. Missing meals slows down your metabolism. Eating a “heavy healthy breakfast” will give your body enough energy to go through the day and reduces food cravings. Eat small frequent meals. If you can’t eat a heavy breakfast, you could divide your meal intakes into frequent small meals. This also prevents overeating.

Those searching for methods on how to reduce stomach fat should start by eating the right food. Avoid refined foods, processed foods, fast foods, and foods that are high in sodium content. Go for whole grains, fresh fruits and vegetables, lean meat, fish, poultry. These foods hasten fat burning by increasing metabolism. Those who can’t avoid eating fats could eat healthier alternatives. Mono-unsaturated fats are good fats which you can get from avocados, nuts, seeds, soybeans, and chocolate.

Drink plenty of fluids. A well hydrated body enhances liver functioning making fat elimination more effective. It keeps your skin from drying and decreases sodium accumulation. Lessen alcohol intake. Alcohol damages the liver, a major organ responsible for breaking down fats.

We are what we eat and having a fat rich diet has a direct effect on the amount of stomach fats. This is why eating a healthy diet is one of the best methods available for people searching for methods on how to reduce stomach fat.

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Diet pills that really work

Frustration could be an understatement when used to describe the thousands of women who continue to fall prey to diet pills that never seem to work. Some of these products advertise miracle treatments that promise to melt all your weight problems away. But before you fall into these traps let us first take a look at diet pills that really work.

The simple answer to people asking if there are diet pills that really work is a yes. Weight loss pills do a handsome job of helping people burn away fats and it all comes down to what products you buy. But women searching for the most effective fat burning treatments must also understand that these only work best if coupled with a healthy diet.

Even the most effective diet pills don’t work simply because people go on with their unhealthy lifestyle leaving everything at the hands of these weight loss pills. What happens is that these pills can’t cope with our fat intake.

Some of the diet pills that really work don’t only help you burn fats but more importantly reduces a person’s appetite. These help people control their food intake while increasing their metabolism. A faster metabolism means that all food is directly converted into energy reducing the need for storing them up as fat. Aging has a direct effect on our body’s metabolism rate and this is why we find ourselves heavier when we get older.

Even the best diet pills that really work has its own share of limitations. Without the conscious effort of limiting yourself to eating healthy foods all the benefits of weight loss pills are flushed down the drain. Increase your body’s ability to burn these cellulite deposits through eating the right diet and exercise and you will surely gain the benefits of using diet pills that really work. At the end of the day it is always important to remember that keeping our body healthy is our main responsibility.

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