Intermittent fasting
Replies
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Wow well done Harley!!
2 weeks ago 90.6 Ks I started 10000 steps plus skipping lunch. Last weekend someone told me about IF and I’ve found it so much better than skipping lunch!!
I’m doing the 18:6
I won’t get on scales for another fortnight because I find the up downs demoralising
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I’m also having success with intermittent fasting. Lost 20 lbs over the last few months. I’m trying to move on to OMAD. Two days of success on that. Trying to lose another 20lbs by May. Feel free to add me.6
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christophebritton wrote: »IF and Keto have zero benefit physically. They're mental placebos.
Anybody who tells you IF is the way to lose those last stubborn pounds etc is not looking out for you.
You need to do some reading on IF if you think it's just a mental placebo. There has been a ton of research on this method, and the benefits go past just weight loss. I would encourage you to look into it more. You may find it enlightening. If you are interested in the science aspect of it, read The Obesity Code by Dr. Jason Fung. Also, Gin Stephens has a book entitled Delay, Don't Deny that is filled with lots of links to various studies all over the world.29 -
MommaRou56 wrote: »christophebritton wrote: »IF and Keto have zero benefit physically. They're mental placebos.
Anybody who tells you IF is the way to lose those last stubborn pounds etc is not looking out for you.
You need to do some reading on IF if you think it's just a mental placebo. There has been a ton of research on this method, and the benefits go past just weight loss. I would encourage you to look into it more. You may find it enlightening. If you are interested in the science aspect of it, read The Obesity Code by Dr. Jason Fung. Also, Gin Stephens has a book entitled Delay, Don't Deny that is filled with lots of links to various studies all over the world.
Instead of spending around $20 (what it would cost to get both those books), can you share what studies you're referencing?
What I've seen in the past is that Fung's claims never seem to be backed up by the studies. I've never heard of Gin Stephens.9 -
MommaRou56 wrote: »christophebritton wrote: »IF and Keto have zero benefit physically. They're mental placebos.
Anybody who tells you IF is the way to lose those last stubborn pounds etc is not looking out for you.
You need to do some reading on IF if you think it's just a mental placebo. There has been a ton of research on this method, and the benefits go past just weight loss. I would encourage you to look into it more. You may find it enlightening. If you are interested in the science aspect of it, read The Obesity Code by Dr. Jason Fung. Also, Gin Stephens has a book entitled Delay, Don't Deny that is filled with lots of links to various studies all over the world.
There are some interesting theories out there about additional benefits from fasting, but that is what they are, theories. If they sound interesting to someone and they would like to do IF in the hopes that these theoretical extras are legit, I can totally understand that.
But saying it's fact is simply misleading. Dr. Fung is operating outside of his specialty and making a lot of money promoting beliefs he props up with cherry picked studies and misleading conclusions. Not the best source, regardless of how many books he sells on Amazon. Gin Stephens doesn't even claim to have a medical or research background, she's a retired teacher.
IF can be a great strategy to lose weight for some people, and like I said, if the other possible benefits are attractive and convincing to someone, there's no harm in going for it, assuming eating that way helps you hit your calorie goal. But the science says that as of right now, fasting is just an eating schedule that can make it easier to eat the right amount of calories.16 -
janejellyroll wrote: »MommaRou56 wrote: »christophebritton wrote: »IF and Keto have zero benefit physically. They're mental placebos.
Anybody who tells you IF is the way to lose those last stubborn pounds etc is not looking out for you.
You need to do some reading on IF if you think it's just a mental placebo. There has been a ton of research on this method, and the benefits go past just weight loss. I would encourage you to look into it more. You may find it enlightening. If you are interested in the science aspect of it, read The Obesity Code by Dr. Jason Fung. Also, Gin Stephens has a book entitled Delay, Don't Deny that is filled with lots of links to various studies all over the world.
Instead of spending around $20 (what it would cost to get both those books), can you share what studies you're referencing?
What I've seen in the past is that Fung's claims never seem to be backed up by the studies. I've never heard of Gin Stephens.
Fung’s videos on YouTube are free. I haven’t taken notes, but you can watch them to find out the studies. From what I’ve seen so far, his reasons for recommending LCHF and IF are primarily to reduce diabetes and insulin resistance. He sees obesity as a common symptom rather than cause of this illness. He references many studies that are looking at the effects of different things (foods, medicine, fasting, exercise, hormones and bodily processes) on insulin levels.
IF has an impact on the hormones in your body - giving more time for blood glucose and insulin levels to go down & for other hormones to play their part. This also helps contribute to weight loss. Studies back it up.22 -
LOADS of testimonials on line.
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janejellyroll wrote: »MommaRou56 wrote: »christophebritton wrote: »IF and Keto have zero benefit physically. They're mental placebos.
Anybody who tells you IF is the way to lose those last stubborn pounds etc is not looking out for you.
You need to do some reading on IF if you think it's just a mental placebo. There has been a ton of research on this method, and the benefits go past just weight loss. I would encourage you to look into it more. You may find it enlightening. If you are interested in the science aspect of it, read The Obesity Code by Dr. Jason Fung. Also, Gin Stephens has a book entitled Delay, Don't Deny that is filled with lots of links to various studies all over the world.
Instead of spending around $20 (what it would cost to get both those books), can you share what studies you're referencing?
What I've seen in the past is that Fung's claims never seem to be backed up by the studies. I've never heard of Gin Stephens.
Fung’s videos on YouTube are free. I haven’t taken notes, but you can watch them to find out the studies. From what I’ve seen so far, his reasons for recommending LCHF and IF are primarily to reduce diabetes and insulin resistance. He sees obesity as a common symptom rather than cause of this illness. He references many studies that are looking at the effects of different things (foods, medicine, fasting, exercise, hormones and bodily processes) on insulin levels.
IF has an impact on the hormones in your body - giving more time for blood glucose and insulin levels to go down & for other hormones to play their part. This also helps contribute to weight loss. Studies back it up.
There are several meta analyses on the topics and it doesn't necessarily align to a lot of what Fung suggest. Below are a few or the more recent meta-analyses comparing continuous caloric restriction vs IF. And more importantly, it evaluates the evidence on humans... Not the initial animal trials
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924195/
Something to ponder during your ventures. But overall, whether you utilize IF or normal CER, they are equally effective for weight loss and improvements to metabolic markers.10 -
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I’ve recently started doing IF properly as I wasn’t strict enough with it. This month I’ve had good results. I was doing 16:8 until two days ago, which I’m now doing 18:6. In jan I lost 4.5 lbs - which was decent. But want a better loss per month as I want 30lbs off (did want it for the end of March but that won’t happen) x
why not. how Re you doing so far?0 -
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Redordeadhead wrote: »contento25 wrote: »Do you all take days off from Intermittent fasting or do you stay on it everyday? I've been doing for acouple day? But just wondering if it's more affective for weight loss to change it up?
IF itself doesn't do anything for weight loss, it's just timing. The only thing that leads to weight loss is a calorie deficit. Some people find IF makes it easier to stay in a deficit, but that's a personal preference.
If 1600 calories is a deficit for you, it makes no difference to weight loss if you eat those calories across 1 hour, 6 hours or 16 hours.
IF does plenty for weight loss. if your glycogen stores are low and your insulin is at baseline, then you burn fat. its about the insulin TOO ok? you cannot burn fat when you have high insulin levels. And why cant it be CI AND CO AND depleted glycogen stores that help one lose weight.....Heck, I bet there ars tons of factors for each INDIVIDUAL that works specifically for that person that helps them lose weight....its NOT just 1 thing for every single BODY on this planet that works for everyone....😄 Peace and Love to all....💏27 -
gmhester74 wrote: »I’ve recently started doing IF properly as I wasn’t strict enough with it. This month I’ve had good results. I was doing 16:8 until two days ago, which I’m now doing 18:6. In jan I lost 4.5 lbs - which was decent. But want a better loss per month as I want 30lbs off (did want it for the end of March but that won’t happen) x
With just 30lbs to lose you should certainly not losing faster as you'd lose a lot of muscles along with fat. Muscles are good! They keep you strong, prevent you from looking skinny fat, work against osteoporosis and lots of other things. Oh, and your heart is a muscle too. Plus if you lose too fast you will probably lose hair, look pale and unhealthy. Is it really worth this?
I don’t think I’d lose that much in that time to be honest. Plus I do a lot of strength training. And defo don’t want to lose hair or muscle xx
Strength training is good. But when your body needs a minimum amount of fuel and is not getting that fuel.......muscle becomes the fuel.
This is my concern, I've been doing IF for about the last month, about a 14:10 ratio. I work in a hospital 12 hr shifts, so if I work out before work, I'm working out at 5 am, stopped eating at 7 pm the night before, but then don't eat breakfast until about 9 am or so. What is my body using to fuel that workout? Am I losing ground instead of gaining ground?
Honey your body is using fat for fuel..plain and simple...Ive heard that it may be more beneficial to work out near the end of your fast anyway....😻14 -
Just started IF yesterday. One thing I have to have coffee with sugar free powder. I want to try to start drinking it just black but it so hard. Any suggestion to help me get to that point?
I put monk fruit in mine, it has less of an aftertaste than Stevia (if that's ok for your fast).
I dont know how those Monks like beinv put i. hot coffee every morning...🙉1 -
seankicks1 wrote: »Anyone else out there doing intermittent fasting? I’ve been having great success over the past few weeks and would love to share tips and insights. Feel free to add me.
Yes I have been doing it for months now and I am doing a pretty extreme fasting period because I am ramping up for my wedding in May. I eat my first meal at 3 PM and stop eating between 6 PM and 7 PM. Sometimes I eat around 2 PM if the craving gets too intense. It's really helped me tremendously, my cravings have diminished, my appetite is way more in control and my night time eating isnt an issue anymore which is huge for me. I'm down a total of 42 pounds since December.
wow...this is GREAT!!! IMso happy for you...truly1 -
lleeann2001 wrote: »Redordeadhead wrote: »contento25 wrote: »Do you all take days off from Intermittent fasting or do you stay on it everyday? I've been doing for acouple day? But just wondering if it's more affective for weight loss to change it up?
IF itself doesn't do anything for weight loss, it's just timing. The only thing that leads to weight loss is a calorie deficit. Some people find IF makes it easier to stay in a deficit, but that's a personal preference.
If 1600 calories is a deficit for you, it makes no difference to weight loss if you eat those calories across 1 hour, 6 hours or 16 hours.
IF does plenty for weight loss. if your glycogen stores are low and your insulin is at baseline, then you burn fat. its about the insulin TOO ok? you cannot burn fat when you have high insulin levels. And why cant it be CI AND CO AND depleted glycogen stores that help one lose weight.....Heck, I bet there ars tons of factors for each INDIVIDUAL that works specifically for that person that helps them lose weight....its NOT just 1 thing for every single BODY on this planet that works for everyone....😄 Peace and Love to all....💏
Is this what You tube videos taught you about insulin? Because endocrinologists and diabetes specialists would disagree with your characterization of insulin. It's just the taxi that gets blood glucose into the cells.
The studies most often cited showing beneficial hormonal response and fat loss with IF are all on rats. No human studies thst ive seen have been able replicate it.
It is absolutely true that different people succeed using different strategies. IF is a great help for some people, no one is denying that. But Fung's theory about the evil super powers of insulin has been easily refuted by doctors and researchers who actually specialize in the endocrine system and it's diseases. The actions of insulin are actually very well studied and easy to measure - diabetics do it themselves at home every day.24 -
lleeann2001 wrote: »Redordeadhead wrote: »contento25 wrote: »Do you all take days off from Intermittent fasting or do you stay on it everyday? I've been doing for acouple day? But just wondering if it's more affective for weight loss to change it up?
IF itself doesn't do anything for weight loss, it's just timing. The only thing that leads to weight loss is a calorie deficit. Some people find IF makes it easier to stay in a deficit, but that's a personal preference.
If 1600 calories is a deficit for you, it makes no difference to weight loss if you eat those calories across 1 hour, 6 hours or 16 hours.
IF does plenty for weight loss. if your glycogen stores are low and your insulin is at baseline, then you burn fat. its about the insulin TOO ok? you cannot burn fat when you have high insulin levels. And why cant it be CI AND CO AND depleted glycogen stores that help one lose weight.....Heck, I bet there ars tons of factors for each INDIVIDUAL that works specifically for that person that helps them lose weight....its NOT just 1 thing for every single BODY on this planet that works for everyone....😄 Peace and Love to all....💏
Is this what You tube videos taught you about insulin? Because endocrinologists and diabetes specialists would disagree with your characterization of insulin. It's just the taxi that gets blood glucose into the cells.
The studies most often cited showing beneficial hormonal response and fat loss with IF are all on rats. No human studies thst ive seen have been able replicate it.
It is absolutely true that different people succeed using different strategies. IF is a great help for some people, no one is denying that. But Fung's theory about the evil super powers of insulin has been easily refuted by doctors and researchers who actually specialize in the endocrine system and it's diseases. The actions of insulin are actually very well studied and easy to measure - diabetics do it themselves at home every day.
No You tube didnt teach me that. I went to school and learnded it...😀20 -
me too. and honey i havent seen one video of dr fung. ive just seen the mans photo.i dont know what his ideas are.2
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lleeann2001 wrote: »Redordeadhead wrote: »contento25 wrote: »Do you all take days off from Intermittent fasting or do you stay on it everyday? I've been doing for acouple day? But just wondering if it's more affective for weight loss to change it up?
IF itself doesn't do anything for weight loss, it's just timing. The only thing that leads to weight loss is a calorie deficit. Some people find IF makes it easier to stay in a deficit, but that's a personal preference.
If 1600 calories is a deficit for you, it makes no difference to weight loss if you eat those calories across 1 hour, 6 hours or 16 hours.
IF does plenty for weight loss. if your glycogen stores are low and your insulin is at baseline, then you burn fat. its about the insulin TOO ok? you cannot burn fat when you have high insulin levels. And why cant it be CI AND CO AND depleted glycogen stores that help one lose weight.....Heck, I bet there ars tons of factors for each INDIVIDUAL that works specifically for that person that helps them lose weight....its NOT just 1 thing for every single BODY on this planet that works for everyone....😄 Peace and Love to all....💏
Is this what You tube videos taught you about insulin? Because endocrinologists and diabetes specialists would disagree with your characterization of insulin. It's just the taxi that gets blood glucose into the cells.
The studies most often cited showing beneficial hormonal response and fat loss with IF are all on rats. No human studies thst ive seen have been able replicate it.
It is absolutely true that different people succeed using different strategies. IF is a great help for some people, no one is denying that. But Fung's theory about the evil super powers of insulin has been easily refuted by doctors and researchers who actually specialize in the endocrine system and it's diseases. The actions of insulin are actually very well studied and easy to measure - diabetics do it themselves at home every day.
You got it half right. Insulin is sometimes described as a 'taxi that gets blood glucose into the cells', and is ALSO described as the key that unlocks fat cells to remove energy from storage when needed. Guess what doesn't work properly if someone has insulin resistance?
And the science of exactly how insulin resistance develops and how to cure it is still up in the air, with various theories (Fung's being one of many), and even when medication like metformin helps it can have terrible side effects.
Someone else posted a link to some human studies on IF, dated from before 2015, so I don't know why you are claiming it has only been done on animals. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/ It concluded "Modified fasting regimens appear to promote weight loss and may improve metabolic health. However, there are insufficient data to determine the optimal fasting regimen, including the length of the fasting interval, the number of “fasting” days per week, degree of energy restriction needed on fasting days, and recommendations for dietary behavior on non-fasting days." This science is by no means complete and certainly warrants further study, but that doesn't mean you need to ignore what has been explored already.
However it is important to note that Fung combines multiple concepts together to look at the body and it's processes holistically. He's not recommending IF by itself, but in combination with a LCHF diet, whole foods, no artificial sweeteners, exercise - and focused on people who have or are at risk of diabesity. Each of these concepts has had studies done, and most suggestions are not controversial.
Someone in perfect health may or may not benefit from this way of living, but for people who are at risk of insulin resistance (estimated to be 1 in 3 adults who have it) it is a viable consideration.
There's certainly no evidence of this way of eating doing any harm, so I don't quite understand the level of umbrage from people who don't practice it.20 -
lleeann2001 wrote: »Redordeadhead wrote: »contento25 wrote: »Do you all take days off from Intermittent fasting or do you stay on it everyday? I've been doing for acouple day? But just wondering if it's more affective for weight loss to change it up?
IF itself doesn't do anything for weight loss, it's just timing. The only thing that leads to weight loss is a calorie deficit. Some people find IF makes it easier to stay in a deficit, but that's a personal preference.
If 1600 calories is a deficit for you, it makes no difference to weight loss if you eat those calories across 1 hour, 6 hours or 16 hours.
IF does plenty for weight loss. if your glycogen stores are low and your insulin is at baseline, then you burn fat. its about the insulin TOO ok? you cannot burn fat when you have high insulin levels. And why cant it be CI AND CO AND depleted glycogen stores that help one lose weight.....Heck, I bet there ars tons of factors for each INDIVIDUAL that works specifically for that person that helps them lose weight....its NOT just 1 thing for every single BODY on this planet that works for everyone....😄 Peace and Love to all....💏
Is this what You tube videos taught you about insulin? Because endocrinologists and diabetes specialists would disagree with your characterization of insulin. It's just the taxi that gets blood glucose into the cells.
The studies most often cited showing beneficial hormonal response and fat loss with IF are all on rats. No human studies thst ive seen have been able replicate it.
It is absolutely true that different people succeed using different strategies. IF is a great help for some people, no one is denying that. But Fung's theory about the evil super powers of insulin has been easily refuted by doctors and researchers who actually specialize in the endocrine system and it's diseases. The actions of insulin are actually very well studied and easy to measure - diabetics do it themselves at home every day.
You got it half right. Insulin is sometimes described as a 'taxi that gets blood glucose into the cells', and is ALSO described as the key that unlocks fat cells to remove energy from storage when needed. Guess what doesn't work properly if someone has insulin resistance?
And the science of exactly how insulin resistance develops and how to cure it is still up in the air, with various theories (Fung's being one of many), and even when medication like metformin helps it can have terrible side effects.
Someone else posted a link to some human studies on IF, dated from before 2015, so I don't know why you are claiming it has only been done on animals. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/ It concluded "Modified fasting regimens appear to promote weight loss and may improve metabolic health. However, there are insufficient data to determine the optimal fasting regimen, including the length of the fasting interval, the number of “fasting” days per week, degree of energy restriction needed on fasting days, and recommendations for dietary behavior on non-fasting days." This science is by no means complete and certainly warrants further study, but that doesn't mean you need to ignore what has been explored already.
However it is important to note that Fung combines multiple concepts together to look at the body and it's processes holistically. He's not recommending IF by itself, but in combination with a LCHF diet, whole foods, no artificial sweeteners, exercise - and focused on people who have or are at risk of diabesity. Each of these concepts has had studies done, and most suggestions are not controversial.
Someone in perfect health may or may not benefit from this way of living, but for people who are at risk of insulin resistance (estimated to be 1 in 3 adults who have it) it is a viable consideration.
There's certainly no evidence of this way of eating doing any harm, so I don't quite understand the level of umbrage from people who don't practice it.
There is no umbrage to IF in general, as I and several others have mentioned many many times. There is push back to the notion that IF is scientifically proven to have benefits outside of calorie and appetite control. It is not. The study you posted used the words "appears" and "may". As I said, there are interesting theories out there, but they are still unproven. As I said, if someone finds the evidence compelling and want to do IF in the hope that those benefits pan out, go for it. We're not saying people shouldn't try it.
I don't understand why posters opining that a diet method isn't proven to be superior to other methods must always be called out as criticizing the method itself. We aren't criticizing the method. We are criticizing over selling the method by misrepresenting the status of the research behind it.
I did IF for a couple of years. I liked it, but ultimately my appetite evolved and I don't do IF anymore. I recommend it to people all the time if they are having trouble sticking to their calorie goal.15 -
@kimny72, may I ask what you mean when you say “my appetite evolved”. Does it mean you got hungrier and wanted to eat more? Never heard that expression before.3
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pierinifitness wrote: »@kimny72, may I ask what you mean when you say “my appetite evolved”. Does it mean you got hungrier and wanted to eat more? Never heard that expression before.
Yeah me neither....would be interested in learning what this phrase means in your case kimny3 -
pierinifitness wrote: »@kimny72, may I ask what you mean when you say “my appetite evolved”. Does it mean you got hungrier and wanted to eat more? Never heard that expression before.
I had started IF because I realized I was never really that hungry in the AM, so saving those calories for afternoon/early evening made sense. I did that for maybe a year or so, and then one day I woke up really hungry. I ignored it, but it was happening every day and I was starving by the time my window started and I was wanting to eat way too much because I was starving. After trying to ride it out for a few weeks and playing with my macros, I just decided to listen to what my body was telling me and moved some calories into the AM. I tried shifting my window earlier, but the way my life is set up, not eating in the late afternoon/early evening was just too much of a hassle. So now I eat a more spread out schedule. Same amount of calories, just allocated differently. It's working well for me (I'm back to never being hungry except for right before it's time to eat).
My preference would be to have a few more calories for dinner, so if I get back to the point where I don't need to eat in the morning, I'd happily switch back, but until then I'm trying to increase my NEAT so I'll have more calories overall anyway. Hope that makes sense.15 -
What s NEAT?2
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lleeann2001 wrote: »What s NEAT?
Non-exercise activity thermogenesis. It's basically your day to day calorie usage not including purposeful exercise.
So BMR is in a coma.
BMR + daily activity = NEAT.
NEAT + exercise = TDEE.
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lleeann2001 wrote: »What s NEAT?
Non-exercise activity thermogenesis. It's basically your day to day calorie usage not including purposeful exercise.
So BMR is in a coma.
BMR + daily activity = NEAT.
NEAT + exercise = TDEE.
Oh I see. Maybe I missed this but I have wondered what my ne at is. How do I calculat e it?2 -
lleeann2001 wrote: »lleeann2001 wrote: »What s NEAT?
Non-exercise activity thermogenesis. It's basically your day to day calorie usage not including purposeful exercise.
So BMR is in a coma.
BMR + daily activity = NEAT.
NEAT + exercise = TDEE.
Oh I see. Maybe I missed this but I have wondered what my ne at is. How do I calculat e it?
Actually, MFP uses NEAT. So if you have all your correct current stats in your MFP profile and change your goal to Maintain Weight, the calorie goal it gives you is your estimated NEAT. Then if you change your goal to Lose Weight, it calculates your deficit from your NEAT. That's why on MFP you are supposed to log your exercise and it adds on extra calories, it is basically increasing your calorie goal from NEAT to TDEE.4 -
I think NEAT is a great idea for everyone...I do IF as well and do not eat from 5:30 p.m. until lunchtime..I did a workout this morning at the gym 5K on the treadmill and now as I am at work and have a desk job I get up every 30 minutes and go for a 2 minute walk plus climb a flight of stairs. I figured moving more thru the day is good for all! I wish instead of a desk job that I had a job where I was moving all day long...say like getting 20K steps per day!
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I think NEAT is a great idea for everyone...I do IF as well and do not eat from 5:30 p.m. until lunchtime..I did a workout this morning at the gym 5K on the treadmill and now as I am at work and have a desk job I get up every 30 minutes and go for a 2 minute walk plus climb a flight of stairs. I figured moving more thru the day is good for all! I wish instead of a desk job that I had a job where I was moving all day long...say like getting 20K steps per day!
Have you seen this thread? It might give you more ideas
https://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p14
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