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Posted: March 10, 2019 at 6:40 pm
1- Input output
In the beginning, you have to know how your body works and how it burns fat. Your body reacts according to the following equation.
Intake Calories Output Calories
Intake calories are the amount of calories you gain from the food and beverages you consume daily. Output calories are the number of calories you burn from your body metabolism and daily physical activity So, to guarantee continuous weight loss, you have to be careful about this equation. You have to keep your output calories must be higher than your intake calories to lose weight.
Source: Indiatimes.com
The most important meal in your diet is breakfast because your body metabolic rate depends mainly on it at the beginning of the day. Early breakfast results in a higher metabolic rate for the whole day, but be Careful of eating a large amount of food for breakfast. Its recommended to have fruits, vegetables or some yoghurt to be included in your breakfast with a suitable amount of water.
Your body metabolism rate reacts according to how many meals you eat per day. Eating 5-6 small portions meals result in a higher metabolism rate, but 1-2 daily meals will reduce your metabolism and increase your weight gain rate. The more you eat, the more you burn, as long as the intake calories are less than the output calories as we explained before.
The body fat is considered as the fuel for your muscle. So, when you do exercises, your body muscles use this fat and burn it to produce sufficient energy for your muscles. Thats why physical activity is so important in losing weight, but Im not talking about any type of physical activity. We will explain later further details about the exercises.
Source: Examine.com
There are many natural metabolism boosters that you can use to help you increase your metabolism rate and lose weight easily.
Do you know that drinking water before meals suppresses your appetite? Not only that, but some researches said that cold water helps your metabolic rate to be higher to keep your body temperature normal at 37 Celsius. One of the most common mistakes is drinking soda instead of water. Consuming one or two cans of soda causes your waistline to increase five times than with those who are not drinking. In addition to the large amounts of sugar in the soda will increase your appetite to eat more food, even the diet soda which contains artificial sugar will do the same bad effect.
Sleeping well will maintain your body nervous system in a healthy state and thus help improve your body activity level and accordingly the metabolism. But insufficient daily sleep results in higher levels of cortisol hormone (stress hormone). You have to sleep 6-8 hours daily to help your body recover and remain in good health.
Source: thebestyoumagazine.co
One of the most common mistakes Ive ever seen in my career life.
When you feel sad, dont eat!
When you feel depressed, dont eat!
When you feel stressed, dont eat!
Eating while you are depressed or upset will make you eat more without knowing. Try to control your appetite when you feel depressed. There are many natural depression treatments like a piece of dark chocolate or coffee, or you can go for some walk and get some fresh air. Trust me! Eating too much food wont make you happier.
Ive seen this case so many times. Dont worry its normal and temporary to gain some weight during your diet program, keep following your diet and exercise to lose weight again. Never stop because of some pounds up!
Following a low calories diet for a long time will make your metabolic rate lower, and thats the main reason for gaining weight again after losing. Your diet should include a free day, in which you can eat anything as you like to break the daily diet routine and help increase your body metabolism again.
Source: simple.wikipedia.org
-Your body starts to burn the stored fats after around 30 mins of exercising.
-Dont divide the time of your exercise on the day, at least do 30 mins continuously.
2- Strength Exercise:
-The muscle cell needs energy more than the fat cell, so it means that the more muscle mass in your body the higher metabolic rate.
3- Lifestyle modification:
-The best way to burn calories during the day without efforts.
-Using the stairs instead of the elevator.
-Home work like cleaning or washing
-Parking the car away from the destination entrance to walk more.
-Washing your car.
-Cardio exercises use your stored fats to produce energy.
-Gym machines exercises tend to increase your muscle mass and increase your metabolic rate.
-Both of them are useful for weight loss but with different theories.
-You can perform both of them but focus on the cardio exercise especially at the beginning
-Dont believe the TV commercials!
-Abdominal exercises increase your abdomen muscles mass but not burning its fats.
-The fat loss during abdominal exercise is so low compared to the increase in muscle mass.
-The result will be that you will get a big muscle mass on the abdomen fat layer, which will not be a good shape.
-But focus on cardio exercises only until you lose your abdomen fat and becomes nearly flat.
-Then start the abdominal exercises to build sexy six packs without fat.
Source: Instagram
Cellulite is a condition in which the skin appears to have areas with underlying fat deposits, It is most noticeable on the buttocks and thighs and usually occurs after puberty.
-Grades or types of cellulite:
*Grade 1 cellulite sees no clinical symptoms, but a microscopic examination of cells of the body detects underlying anatomical changes.
*Grade 2 have decreased elasticity, in addition to anatomical changes noted by microscopic examinations.
*Grade 3 cellulite has visible roughness of the skin (like an orange peel) along with all grade 2 signs.
-Causes of cellulite
1- Hormonal factors
2- Genetics
3- Diet
4- Lifestyle factors
5- Tight Clothing
-Treatment of cellulite:
There are several treatments that have been suggested to reduce cellulite. But according to my experience, the best one is radiofrequency therapy (RF) sessions.
-It stimulates the collagen in your skin and promotes the skin elasticity.
-It reduces the fat deposits under the skin layer (subcutaneous lipolysis).
-It reduces the orange peel appearance of the skin.
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Weight Loss Tips - Lose Weight Safely - The Frisky
Posted: March 9, 2019 at 7:42 pm
The Revolutionary new Sweatz Quick Weight Loss Training Vest is the Worlds best way to lose weight. It accelerates fat loss to a tremendous level when worn whilst doing any form of exercise or activity by speeding up your bodies own natural way of burning fat! Also improving fitness with no extra effort! All you have to do is put one on against your skin whilst doing any exercise or activty and you'll instantly start to see the difference they make. The Sweatz Weight Loss Vest is the worlds best and only genuine weight loss product! Scientifically proven to burn off twice the amount of calories when worn. There is no other product, tablet, or diet on earth that can match it for Weight Loss.
Simply wear a Sweatz Vest under your usual training gear when doing any exercise or activity and you'll instantly start losing weight.
The vest works in four ways:-
firstlyby raising your core body temperature, so your body has to work far harder to cool down and maintain a healthy temperature (this is called to thermo regulate). This process causes the body to burn off at least 50% more fat because of the extra energy (increased energy expenditure) your body uses to cool down and maintain a healthy core temperature.
Secondlythey cause the body to produce a heavy profuse sweat. To create sweat your body uses up massive amounts of fat and energy and burns 0.7 calories for every gram you produce. Scientific testing shows an extra 300-800kcals can be used in a workout wearing a Vest. This actually burns off at leasttwice the amount of calories and fat,acceleratingyourweight lossto an enormous level.
Thirdlythey put you straight into the fat burning zone which usually takes over 30mins. So your actually burning fat for your full workout instead of just the average 20mins of a 1hr session. This makes fat burning 3 times more effiecient.
Fourthly We also know that the Sweatz Weight Loss Vest increases your your metabolic rate which can be by as much as 30%. This means that for the duration of you wearing it you'll also be increasing your fat burn by an extra 30%.
Altogether they burn off at leasttwice the amount of fatand genuinally are the best way to lose weight.
Its simple! But it works and you wont believe the weight loss you can achieve! Its got nothing to do with water loss, its the extra calories your body burns to create the sweat, raise core temperature and cool itself down that makes you lose weight!
Available in male and female styles. They come in 2 sizes. The smaller size fits up to a 42" chest and the larger size fits up to a 52" chest.
They are designed to be worn once and thrown away after each use for hygiene and simply ease of use. No sweaty item full of toxins in your kit bag!
Sweatz Quick Weight loss Vests are highly effective for all activities including cardiovascular gym work, aerobics, body combat, team or racket sports, spinning, jogging, circuit or weight training. Change nothing about the way you train, just wear a Sweatz Weight loss Vest and burn fat twice asquick.
One of the many amazing functions of the Vest is how it has been cleverly engineered to wrap around and mold to your body creating a vacuum for perfectly maximising weight loss.
It is discreetly worn underneath your clothing so no-one knows your even wearing one and neither will you as they are like wearing silk against your skin.
There is no other weight loss product on earth with actual scientific research and evidence that can rival its weight loss!Dont just take our word for it.
The Vests have helped thousands of people acheive their goals. It is also worn by some of the Worlds top sportsmen and women including Premiership Football and Rugby Clubs, World Champion Boxers and MMA Fighters, top Athletes, Coaches, Elite Personal Trainers and Celebrities like Michelle Heaton who told Now Magazine how she lost 2 stone and went down 2 dress sizes by using the Vests 3 times a week! As seen on Dragons Den, Mens Health, Mens Fitness, Zest, Cosmopolitan, Sky Sports, Soccer AM to name but a few.
Continue reading here:
How To Lose Belly Fat Fast | Quick Weight Loss | Best Way ...
Posted: March 9, 2019 at 7:42 pm
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Posted: March 6, 2019 at 9:41 pm
This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information.
With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.
The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.
This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.
Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.
The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.
By Dr. Josh Axe, DC, DMN, CNS
June 21, 2017
[Below is my transcript of my video about using essential oils for weight loss, along with supplemental information on the topic.]
So many people today want to learn how to burn fat and lose weight fast but also safely and effectively. For that reason, essential oils for weight loss are one of your best choices.
I want to be up front with you and let you know youre not going to start using essential oils and lose 20, 30or 50pounds. But it could help your body in shedding a few pounds, plus support your body in important, healthyways for weight loss.
There are really three main essential oils that I really believe can help your body withweight loss.
Grapefruit essential oil actually works with your body in activating enzymes that help your body break down brown body fat. We know thatgrapefruit can benefit weight lossand that the essential oil of grapefruit actually comes from the grapefruit peel, which is very highin certain compounds like D-limonene and helps support the metabolism as well asthe cleansing and drainage of your lymphatic glands.
When applied topically to the skin in small amounts, grapefruit essential oil is an excellent diuretic and lymphatic stimulant. This is one reason why its included in manycellulite creams and blends that are used for dry brushing. For that reason, grapefruit essential oil is the number one oil that can help your body in burning fat and losing weight because of how it activates enzymes in your saliva, which helps break down body fat in your body.
When mixed with patchouli oil, grapefruit oil is known to lower cravings and hunger, which makes it a great tool to lose weight fast in a healthy way. Add several drops to your water, diffuse it in your office or home, or massage some onto your chest and wrists when a craving strikes.
The second best essential oil to support weight loss is cinnamon oil. Cinnamon oil has been shown time and time again to help regulate blood glucose levels and something in your body called GTF, glucose tolerance factor. For that reason, cinnamon oil is also fantastic for anybody with diabetes.
It helps balance blood sugar, which long-term will help with weight loss and help reduce those cravings for sugar.Unstable blood sugar can lead to overeating, low energy and weight gain, but adding cinnamon oil to fruit, tea, oats, baked goods or smoothies helps slow the rate at which glucose is released into the blood.
The third essential oil that supports the body in weight loss is ginger essential oil. Ginger works because it also reduces sugar cravings and helps reduce inflammation in the body. Its so important that if youre going to lose weight, that youre also reducing inflammation, andsupporting digestion and absorption of nutrients.
The compounds in ginger are called gingerols. Gingerols have been scientifically proven to reduce disease-causing inflammation in your intestines and overall improve absorption of the vitamins and minerals youre consuming. If youre absorbing more vitamins and minerals, then youre helping tosupport your bodys cellular energy and createweight loss.
A 2013 study published in the Indian Journal of Physiology and Pharmacologyconcluded that ginger essential oilpossesses antioxidant activity as well as significant anti-inflammatory and antinociceptive properties. After being treated with ginger essential oil for one month, enzyme levels increased in the blood of mice. The dose also scavenged free radicals andproduced significant reduction in acute inflammation.
So if you are looking to essential oils for weight loss, I recommend grapefruit oil, cinnamon oil and ginger oil. Sometimes you can get thesein compounds, or you can use these three individually.
You can put one single drop of each in water and drink it that way, or you can actually put it on topically or diffuse it. When youre putting it on topically, I recommend using a carrier oil like coconut oil, especially when youre using the cinnamon oil. Or one of my favorite ways is just diffuse it, such ason your desk at the officeoraround your home. It has a great scent. It will activate parts ofyour body that will actually support weight loss.
Essential oils have been used for over five thousand years. Theyre one of the most powerful forms of medicine in the world, but grapefruit, cinnamon and ginger are probably the most effective essential oils for weight loss.
The rest is here:
3 Essential Oils for Weight Loss - Dr. Axe
Posted: March 3, 2019 at 2:42 pm
Saxenda might be one of the best weight loss medications that exist on the market right now.
But just because it might work doesn't mean it's necessarily right for your body.
Saxenda works because it alters many hormone systems in your body that tend to interfere with your appetite, metabolism and even other hormones.
In this post, I will walk you through how Saxenda helps with weight loss and who should consider using this new medication.
Let's jump in:
More...
First, let's start off by establishing that Saxenda does indeed work for weight loss.
The studies are clear on this matter (1):
Many studies have shown that patients using Saxenda lose significant amounts of weight over several weeks (usually around 10% body fat).
That means that using this medication might help you lose up to 20 pounds if you weighed 200 pounds.
At first, that doesn't sound very good, but it's actually quite impressive if you consider that this weight loss is achieved generally without any other therapies added.
And that's where things get interesting.
If you have an understanding of weight loss and how hormones influence your weight, you can benefit even more from using this medication.
Why?
Because it can safely be combined with other therapies that ALSO increase your weight loss efforts and together this can result in dramatic weight loss.
We will talk about those therapies in just a minute but for now, let's discuss why Saxenda actually works...
Saxenda is a medication that falls into the GLP-1 agonist class of drugs.
GLP-1 stands for Glucagon-like peptide 1 and that's where Saxenda has its primary action.
Saxenda (or Liraglutide which is another name for this medication) sits on this receptor and causes changes to very important hormones involved in regulating body weight: insulin, leptin, and glucagon.
Liraglutide was originally developed to treat type II diabetes because it can help reduce insulin resistance but was soon found to have a dramatic effect on weight.
Because of this, the makers of Liraglutide (or Victoza as it is called if used to treat type II diabetes) came out with a new name (saxenda) which is now FDA approved for weight loss.
If you've been following my blog you know that I am a big fan of GLP-1 agonists and that I use them effectively for weight loss (to help patients lose 50+ pounds).
You can read about the case studies here and here - which include before and after pictures.
So, naturally, I am a big fan of the GLP-1 agonists, but in order to get the kind of results you see in those case studies, it has to be used CORRECTLY and combined with other therapies.
Simply taking Saxenda will help you lose some weight by itself, but it won't get you back to your ideal or normal weight by itself (you will have to add other therapies to get there).
I will talk about the downside of using Saxenda below, but for now, let's talk about HOW it works.
First, and probably most important, is that GLP-1 agonists help lower leptin resistance.
You may not even realize it, but when it comes to weight loss leptin is probably the single most important hormone for determining if you will lose weight and how much weight you will lose.
Leptin is also responsible (at least in part) for the weight gain after rapid weight loss.
What happens is something like this:
You go on a calorie restricted diet which helps you lose 20 pounds or so within a matter of 30-60 days.
Your body senses this rapid weight loss and makes changes to your hormones to INCREASE your appetite and LOWER your metabolism to compensate.
The hormone responsible for this is Leptin.
Leptin levels then spike which causes your body to regain that weight that you previously lost (2), but in the process, you have damaged your metabolism slightly (not good).
Repeating this process over and over causes worsening leptin resistance and make it so that you are unable to lose weight even if you try excessive dieting or calorie restriction.
Leptin is probably one of the more important hormones involved in weight management and it's also probably the most neglected.
Until recently we didn't really have a way to treat leptin resistance even though most Doctors recognized that it was involved in many cases of obesity in the US.
So where does Saxenda fit in?
Studies have shown that Liraglutide (Saxenda or Victoza) does two important things related to Leptin and leptin resistance (3):
These effects seem to be mediated through receptor changes by the GLP-1 agonist and on the leptin receptor.
Either way, the result is the same:
This medication helps reduce leptin resistance and can help lower leptin levels.
This changes the biochemistry in your body and helps to naturally reduce your appetite, increase your metabolism and increase fat burning capacity.
This change alone is probably why GLP-1 agonists are so effective for weight loss, but they have more benefits beyond their effects on leptin.
You can find more information in my hormone and weight loss guide to find exactly how I use GLP-1 agonists, how to manage your diet to control leptin levels and much more here:
Saxenda also helps reduce insulin resistance.
Insulin resistance is the root cause of type II diabetes mellitus and insulin is responsible for the majority of the negative consequences associated with that disease.
What you may not realize is that insulin resistance is incredibly common in the US.
It's estimated that up to 50% of the population has some degree of insulin resistance and, by lab testing, show signs of diabetes or pre-diabetes.
Insulin is also a very important hormone involved in the weight loss equation.
When insulin levels are high it's almost impossible for your body to burn fat (4).
Why?
Because insulin blocks the action of an enzyme called hormone-sensitive lipase.
This hormone is responsible for turning on "fat burning mode" and in the presence of high insulin, this enzyme is always on the "off" setting.
This is obviously a big problem if you are trying to lose weight.
In addition to preventing your body from burning fat as an energy source insulin also has the added problem of promoting fat storage.
This means that if you consume calories (from any source) these calories will be stored as fat in the presence of high levels of circulating insulin.
This is true even if you are consuming a low-calorie diet.
Insulin doesn't care how many calories you are consuming, it cares about storing whatever you eat as fat.
So how does Saxenda work?
Saxenda helps sensitize the body to insulin levels and helps to lower blood glucose levels in the process.
Using Victoza (especially when combined with the right diet, exercise, and supplements) can dramatically reduce fasting insulin levels and also fasting blood glucose levels.
The positive effects of reducing insulin also significantly help to improve other hormones in the body.
For instance:
Insulin resistance can cause low testosterone (in men) and high testosterone (in women).
When you treat insulin levels these hormone imbalances tend to improve which will naturally result in weight loss and a reduction in symptoms associated with THOSE imbalances.
Glucagon is another hormone which is important for weight loss, but one that is less understood than insulin or leptin.
Over the next 5-10 years we will see a lot more research done on this hormone and how it relates to weight loss, but for now, we can talk about what we already know.
Glucagon is basically the exact opposite of insulin - in terms of how it alters blood glucose levels.
Insulin lowers blood sugar levels while glucagon helps increase blood sugar levels.
How does this relate to weight loss?
It turns out that in order to help burn fat in the body, your body must naturally deplete liver glycogen stores and have low enough insulin levels to promote hormone-sensitive lipase to activate.
In states that cause insulin resistance, there is also some degree of hyperglucagonemia - and this states promotes consistently high levels of glucose.
High glucagon also seems to interfere with normal glucose control which alters how your body burns energy.
Saxenda and other GLP-1 agonists help reduce glucagon levels(5) while simultaneously reducing insulin resistance.
Both of these changes promote more normal blood glucose levels and help promote proper liver metabolism of glucose and help adipose tissue burn fat.
This is also why GLP-1 agonists are so helpful for patients with type II diabetes.
Glucagon is just as important (if not more important) in the regulation of glucose levels in the body.
Our current focus is on insulin and how it manages glucose levels and we generally completely ignore glucagon and its effects.
But if you treat both insulin AND glucagon levels, you can get a much more normal glucose level and finally promote weight loss and fat burn.
Another benefit of using Saxenda is how it alters your appetite.
You've been conditioned to believe that your weight is the product of how many calories you burn minus the number of calories you consume.
Conventional wisdom would have you believe that reducing your total calories will always result in weight loss, provided you burn more calories than you consume.
Weight loss, in general, happens to be much more complex than this seriously oversimplified and inaccurate equation, but, nonetheless, here we are.
So here's the deal with appetite and Saxenda...
One of the side effects of Saxenda is slight nausea, and this is felt to occur due to how GLP-1 agonists alter gastric motility (6).
These medications slow down the gastrointestinal motility which means that your gastric contents empty more slowly.
This can result in symptoms such as reflux, and distention of the stomach which manifests as nausea.
Pretty much anything that tells your body that your stomach is full will also promote a reduction in appetite - this is natural and normal.
But, how does appetite impact weight loss?
Well, you do need SOME degree of calorie restriction to result in weight loss (but this should NOT be constant calorie restriction) and this calorie restriction from the loss in appetite is actually welcomed in this case.
The reason this appetite suppression is GOOD, is because it's also accompanied by the attenuation of leptin levels.
What this means is that you can lose the weight by reducing your appetite, and instead of your body responding with increased leptin levels, the saxenda actually blocks that rise.
So you get the benefit of both worlds:
Appetite suppression that does NOT result in your weight being regained AND suppression of leptin levels at the same time.
THIS is why appetite suppression is good in this case.
Saxenda also seems to have an effect on increasing your basal metabolic rate.
Your metabolism is probably one of the most important aspects involved in weight loss.
Why?
Because your basal metabolic rate, or resting energy expenditure, is responsible for the MAJORITY of calories that you burn.
Read the rest here:
5 Ways Saxenda Helps with Weight Loss & How to use it Safely
Posted: March 1, 2019 at 7:42 am
Introduction to weight loss
Whether your weight-loss goals involve trying to lose 5 pounds or more than 50, the same principles determine how much weight you lose and how fast your weight loss will occur. Remembering the following simple healthy eating diet tips and putting them into practice can lead to weight reduction without the aid of any special diet plans, weight loss programs, fitness books, or medications.
Our body weight is determined by the amount of energy that we take in as food and the amount of energy we expend in the activities of our day. Energy is measured in calories. Metabolism is the sum of all chemical processes within the body that sustain life. Your basal metabolic rate is the number of calories (amount of energy) you need for your body to carry out necessary functions. If your weight remains constant, this is likely a sign that you are taking in the same amount of calories that you burn daily. If you're slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.
Every adult is in control of the amount of food he or she consumes each day, so our intake of calories is something we can control. To a major degree, we can also control our output of energy, or the number of calories we burn each day. The number of calories we burn each day is dependent upon the following:
For some people, due to genetic (inherited) factors or other health conditions, the resting metabolic rate (RMR) can be slightly higher or lower than average. Our weight also plays a role in determining how many calories we burn at rest -- the more calories are required to maintain your body in its present state, the greater your body weight. A 100-pound person requires less energy (food) to maintain body weight than a person who weighs 200 pounds.
Lifestyle and work habits partially determine how many calories we need to eat each day. Someone whose job involves heavy physical labor will naturally burn more calories in a day than someone who sits at a desk most of the day (a sedentary job). For people who do not have jobs that require intense physical activity, exercise or increased physical activity can increase the number of calories burned.
As a rough estimate, an average woman 31-50 years of age who leads a sedentary lifestyle needs about 1,800 calories per day to maintain a normal weight. A man of the same age requires about 2,200 calories. Participating in a moderate level of physical activity (exercising three to five days per week) requires about 200 additional calories per day. More strenuous exercise programs, such as those with cardio focus, can burn even more.
Read more:
12 Weight Loss Tips, Diet Plans & Weight Management Programs
Posted: February 23, 2019 at 12:45 pm
Wouldnt it be great if life came with a magic remote control that made the bad parts speed up and the good parts slow down? You could hit FF at the beginning of every workday, and RWD at the end of awesome date. All the vacations, holidays and parties could move at the pace of a Kenny G song, and all the endless conference calls could spin by faster than Nicki Minajs hairstyles.
And right up there on the FF listweight loss. Sure, slow and steady may win the race, but who wants to plod along like a tortoise, especially when a warm weather getaway is right around the corner? Add these 7 super weight loss foods to your day to get your weight-loss goals on hyperspeed. All of them have been scientifically proven to fry flab in 6 weeks or less! Tighten your seatbeltin fact, youll soon be tightening every belt!
If youre not drinking green tea with your workouts, you might be wasting your time at that barre class. A study published in The Journal of Nutrition found that after just two weeks, exercisers who sipped four to five cups of green tea each day and logged 25-minutes at the gym lost more belly fat than their non-tea-drinking counterparts. What makes the drink so powerful? It contains catechins, an antioxidant that hinders the storage of belly fat and aids rapid weight loss. And thats not the only weight loss elixir out there: Discover more details and drop two sizes with these 4 Teas That Melt Fat Fast.
Think of each almond as a natural weight-loss pill. A study of overweight and obese adults found that, combined with a calorie-restricted diet, consuming a little more than a quarter cup of the nuts can decrease weight more effectively than a snack comprised of complex carbohydrates and safflower oilafter just two weeks! (And after 24 weeks, those who ate the nuts experienced a 62% greater reduction in weight and BMI!) For optimal results, eat your daily serving before you hit the gym. A study printed in The Journal of the International Society of Sports Nutrition found that almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts. Fill up, but dont fill out: Use these Eat This, Not That!-recommended 10 Daily Habits That Blast Belly Fat.
Stephen Colbert may be on to something. UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for 12-weeks. The only difference between the groups was what they were given to eat as an afternoon snack. One group ate 220-calories of pretzels while the other group munched on 240-calories worth of pistachios. Just four weeks into the study, the pistachio group had reduced their BMI by a point, while the pretzel-eating group stayed the same, and their cholesterol and triglyceride levels showed improvements as well.
Get the Rapid Flat Belly Plan now and lose up to 18 pounds in just 15 days!
What if we told you that you could make 20 percent of your belly disappear this yearpoof, just gone? Penn State University researchers compared those who consumed avocado oil with those who consumed a flax-safflower oil blend. Those on the avocado oil dietjust three tablespoons daily did the tricklost nearly 2 percent of their belly fat in just one month. For more ways to enjoy big, bold flavors, burn flab with these 8 Fatty Foods That Make You Skinny.
Its time to focus on your lentil health. In one four-week Spanish study, researchers found that eating a calorie-restricted diet that includes four weekly servings of legumes aids weight loss more effectively than an equivalent diet that doesnt include beans. Those who consumed the legume-rich diet also saw improvements in their bad LDL cholesterol levels and systolic blood-pressure. To reap the benefits at home, work lentils, chickpeas, peas and beans into your diet throughout the week.
How would you like to take all the great weight-loss results youve just read aboutand double them? Thats what happens when you supplement your diet with a combination of vitamin D and calcium, according to a Nutrition Journal study. Just four weeks into the 12-week experiment, subjects who had taken these two nutrientsfound in abundance in some yogurtslost two times more fat than the other group! To get similar results at home, start your day with one of these Best Brand-Name Yogurts for Weight Loss.
Like a marathoner stretching before the big run, eating half a grapefruit before a meal can enhance your bodys fat-burning performance. A study published in the journal Metabolism found that this warm-up tactic can help whittle your middleby up to an inchin just six weeks! The scientists attribute the powerful effects to the grapefruits fat-zapping phytochemicals. The fruit can interact negatively with certain medications, so as long as you get the green-light from your M.D, plan to have half of a grapefruit before your morning meal and add a few segments your starter salads to reap the benefits.
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The Best Foods That Will Help You Lose Weight Fast
Posted: February 18, 2019 at 2:48 pm
Here are six simple tips that will have you losing weight in a balanced and healthy way and lose weight:
1. Lose weight with water. Water is essential for everybody - it is also the key to losing weight. If you haven't been drinking enough water, your body has developed a pattern of storing water. This water retention equals extra unwanted weight.
By drinking more water, you are not only flushing out toxins, you are also teaching your body that it no longer needs to store water. Drink at least 60 ounces of water (about 8 glasses) a day. Boil water and sliced lemons, and drink this throughout the day to help with fluid retention. If you are still not sold on the merits of water, try this on for size: water is a natural appetite suppressant.
2. Soup up your weight loss program. A simple dietary change will have you shedding pounds: eat a bowl of soup at least once a day. Nutritious, low-salt soups will nourish you as they flush waste from your body. People who eat a serving of soup daily lose more weight than those who eat the same amount of calories but don't eat soup. Go for homemade soup whenever possible, as canned soups are loaded with salt and chemicals.
3. Eat early to keep weight off. The human body follows a circadian rhythm, which means that the same foods eaten at breakfast and lunch are processed differently than when eaten at dinner. Studies show that when you eat your daily protein and fat at breakfast you tend to lose weight and have more energy; however, eating the same things at dinner tend to increase tendencies toward weight gain. I suggest that you eat your last meal of the day by 7 p.m.
4. Eat smaller meals, more frequently. Follow an eating schedule with five little meals every day. Eating steadily through the day keeps you from becoming famished and overeating at your next meal. Make a low-fat trail mix from raw almonds, pumpkin seeds, dried plum, and apples and have it available at all times to avoid the tempting lure of high-calorie snacks.
5. Adopt a balanced approach to your diet. Most of the fad diet programs out there nowadays are extreme in a few recommended foods, or else deprive the body of food altogether. This works in opposition to our metabolism and the results usually don't last, producing a yoyo effect that depresses your metabolic function - not to mention your self-esteem. We are natural beings that need a balance of nutrition from all sources.
Your diet should consist of a balance of organic sources of lean protein, complex carbohydrates, whole grains, legumes, nuts, fruits, and vegetables. Instead of white rice and pasta, opt for brown rice, bulgur, millet, or buckwheat.
Eat more green, chlorophyll-rich foods such as broccoli, kale, spinach, and asparagus. Eliminate candy, sugar, soda, and all simple sugars from your diet. Excess sugar ends up being stored as fat in your body, which results in weight gain. Also, keep dairy to a minimum because most dairy products are high in saturated fat. Avoid fatty foods, processed or fried foods.
6. Walk off the weight. The No. 1 cause of weight gain is inactivity. Physical activity is the key to speeding up your metabolism and burning excess calories. The best way to be physically active is to use your legs! Walk as often and as long as you can. Always take the stairs instead of the elevator.
Step outside during your break at work and take a walk around your building. Consider joining a local hiking club. Try taking a walk 30 minutes in the morning or 30 minutes in the early evening.
I hope this article helps you shed some pounds and add on the years! I invite you to visit often and share your own personal health and longevity tips with me.
May you live long, live strong, and live happy!
Excerpt from:
How to lose weight safely? | Yahoo Answers
Posted: February 16, 2019 at 2:43 am
No doubt about it, overeating and its connection to more and more people becoming overweight or obese is one of the most complex and challenging issues in health care today. There are many reasons why you might feel like youre always hungry, including nutrient deficiencies, a lack of fiber or healthy fats in your diet, fatigue, or high amounts of emotional stress. However, it doesnt have to be this way. Natural appetite suppressants can help you achieve satiety and avoid overeating, and they can help you do that without the dangers of diet pills.
While manufacturers of weight loss pills continue to promote the convenience and rapid results associated with their products, the U.S. Food and Drug Administrationand other health authorities warn against their use. Some of the main reasons that appetite-suppressing weight loss pills are considered to be at least somewhat dangerous include medication interactions, tainted or unlisted ingredients, high amounts of caffeine, and fillers or synthetic additives that causenegative reactions, just to name few.
The good news is this: There appear to be safer and more natural options for suppressing your appetite (and potentially losing some weight as a result) without so much risk involved. In fact, throughout history cultures all over the world have consumed natural foods, teas and spices that are now provingto be beneficial for metabolic functions and energy expenditure. Consuming natural appetite suppressants, such as filling, fat-burning foods, nutrients likeconjugated linoleic acid andchromium, probiotics, and anti-aging beverages like green tea, can help you keep mindless cravings, a habit of snacking or a sweet tooth under better control.
Appetite suppressants are either pills, drinks, supplements or whole foods that help keep you from overeating. Natural appetite suppressants which have some similarities to commercial weight loss pills but some important differences may help tackle some of these issues related to obesity or emotional eating in part by balancing levels of hunger hormones, such as ghrelin and leptin. Ghrelin and leptin rise and fall throughout the day depending on things like how much youve recently eaten, your mood, stress level, sleep, genetics, current weight and level of inflammation. In other words, theres a lot at play when it comes to suppressing or stimulating your daily appetite.
In addition to decreasing your appetite through hormone regulation, nutrients or essential oils used for safely promoting weight loss can help tip the scale in your favor in several other ways, such as burning more stored body fat for energy (these are known as thermogenics), improvingbalance of blood sugar levels, curbing cravings for junk foods or sweets, improving thyroid health, increasing release of happy hormones or endorphins like serotonin, and possibly giving you a bit more energy throughout the day to be used for extra physical activity.
There are all sorts of products available today that claim to have these appetite-dulling effects, but not every kind has been shown to work or even to be very safe. Examples of weight loss supplements that pose the most risks include guarana, garcinia cambogia, bitter orange or ephedrine.According to the FDA, Supplements arent considered drugs, so they arent put through the same strict safety and effectiveness requirements that drugs are. (1) Thats why I recommend approaching weight loss holistically especially by eating filling, fat-burning, natural foods and other natural appetite suppressants that wont potentially lead to complications like taking pills or consuming high amounts of caffeine can.
1. Green Tea Extract
Green tea has been consumed for thousands of years and is still one of the healthiest beverages available to us today. Its been the focus of hundreds of studies related to everything from preventing cognitive disorders like dementia to managing metabolic dysfunction. Recently, certain antioxidants and substances in green tea extract have been tied to beneficial effects on metabolic diseases and improvements in regulating appetite hormones.
A Cochrane meta-anylsis including 14 studied involving use of green tea found that its consumption was associated with mild but significant weight loss results compared to controls or placebo. (2) One study that tested the effects of green tea extract on a group of adults compared to a control group not taking green tea found that after 12 weeks, those taking 857 milligrams of green tea had significantly lower levels of ghrelin (known as the hunger hormone).
Participants in the green tea extract group also had improvements in cholesterol levels and elevated levels of adiponectin compared to the placebo group. Low levels of adiponectin have been tied to problems like insulin resistance, metabolic syndrome and increased inflammation. EGCG, the most abundant green tea catechin and a powerful bioactive constituent, has also been shown to act like a cancer-fighting compound and promote thermogenic activities in studies, therefore decreasing fat cell proliferation and helping burn body fat for energy. (3)
Although not every study has shown such strong and positive weight loss results associated with green tea extract, it seems safe for most adults to take up to 800900 milligrams daily, usually spread out over three increments. (4) Although theyre generally rare, when taking green tea extract be on the lookout for reported adverse effects thatmight include mild headaches, signs of hypertension, constipation or possibly increased symptoms of urinary tract infection.
2. Saffron Extract
Some research suggests that taking certain saffron extracts can positive effects on mood regulation by increasing endorphin and serotonin levels. Saffrons effects when it comes to suppressing appetite, including leading to reduced snacking and an elevated mood, seem to be the result of increased serotonin action in the body. (5) This has been shown to help improve symptoms of depression, emotional eating and PMSafter about six to eight weeks of treatment. In fact, certain studies have found that saffron extract can work almost as well as taking a low-dose prescription antidepressant drug (such as fluoxetine or imipramine).
Additionally, while research shows mixed results, theres some evidence that taking a chemical from saffron called crocetin might decrease fatigue during exercise and help with increasing energy expenditure. (6) To get theantidepressant benefits of saffron, start with the the standard daily dose of 30 milligrams, used for up to eight weeks. If you have any existing condition that might interfere with saffrons influence on serotonin metabolism (like depression, for example), its a good idea to get your doctors opinion first.
3. Grapefruit Essential Oil
Grapefruits benefits for weight losshave been the focus of dozen of studies and seem to be due to beneficial acids, antioxidants, volatile oils and enzymes that help reduce your appetite, lower cravings, help stimulate the lymphatic system and give you a mild dose of uplifting energy.
Research regarding grapefruits effects on olfactory stimulation (how smelling the aroma affects the central nervous system) shows that inhaling the fruits smell can positively alter autonomic nerve signaling, lipolysis (fat metabolism) and appetite regulation. Here are several findings from a number of studies about how grapefruit essential oil impacts appetite and body weight: (7, 8)
Certain studies have shown that just three 15-minute exposures to grapefruit essential oil each week helped participants reduce their appetites and practice habits (like slow, mindful eating) that better control their weight.How can you use grapefruit essential oil at home or when youre on the go? Trying adding several drops of pure grapefruit essential oil (citrus paradise) either to a diffuser in your office/home, to your shower or bath soap, or with a carrier oil to be massaged right onto your skin (just do a skin patch test to be sure you dont have an allergic reaction first).
4. Foods High in Fiber
Dietary fibers, whether from food sources or in concentrated supplement form, have been used for hundreds of years to promote fullness, improve gut healthand digestive functions, and help maintain strong immunity and heart health. Despite the fact that fiber intake is inversely associated with hunger, body weight and body fat, studies show that the average fiber intake of adults in the United States is still less than half of recommended levels. (9)
What is it about fiber that dulls your appetite?Because fiber is not able to be digested once consumed, plus it absorbs so much of its own weight in water, high-fiber foods help slow your bodys digestion of glucose (sugar), keep you feeling fuller for longer and beat cravings. Many foods high in fiber are also very nutritionally dense, meaning you get more bang for your nutritional buck and help prevent dehydration or deficiencies.
Eating a high-fiber diet similar to the Mediterranean dietor the way that those known for longevity living in theBlue Zones eat has been linked to a longer life span, better regulation of healthy body weight, improved gut/digestive health, hormonal health and much more. According to researchin the Obesity Reports, Evidence points to a significant association between a lack of fiber intake and: ischemic heart disease, stroke, atherosclerosis, type 2 diabetes, overweight and obesity, insulin resistance, hypertension, dyslipidemia, as well as gastrointestinal disorders. (10)
To fill up on the right foods faster and for longer,consume more high-fiber foods, including chia seeds, flaxseeds, starchy or non-starchy fresh veggies, beans or legumes, and fruit (especially berries).
5. Spicy Foods
Naturally spicy (plus anti-inflammatory) ingredients like cayenne, black pepper, curry, turmeric, ginger, dandelion or cinnamon might help increase your bodys ability to burn fat, suppress hunger levels, normalize glucose levels, reduce free radical damage associated with aging and reduce your appetite for sweets.
Studies have found that results associated with eating spices like cayenne with high-carb meals indicate that red pepper increases diet-induced thermogenesis (heating the body and burning of fat) and lipid oxidation. (11) Other research regarding the effects of capsaicin, the phytochemical responsible for the spiciness of peppers, has shown that this compound can modulate metabolic activities through affecting transient receptors in the digestive system, such as one called TRPV1.
Because theyre loaded with benefits, virtually free from calories and easy to use on all sorts of recipes, theres basically no reason for anything but love for spices.Theres evidence that including more spices and herbs in your diet (especially turmeric, black pepper and cayenne pepper) can help you reduce intake of things like flavor enhancers, salt and sugar while helping you reduce weight gain without having negative effects. Try adding some to homemade tea or detox drinks, marinades, on top of fish or other proteins, in a stir-fry, on veggies, or in soups.
Commercially sold diet pills usually contain a mix of stimulants, including caffeine, herbs, and sometimes digestive enzymes or acids. Generally, they come with adverse side effects, making them unhealthy ways to lose weight.
Caffeine is one of the most common weight loss ingredients because it often has the appealing effects of dulling someones appetite, improving motivation and increasing energy for activity. However, as you may have experienced yourself in the past, consuming too much caffeine within a short time period can cause strong side effects like jitteriness, headaches, insomnia, anxiety, heart palpitations, diarrhea and more.
While the majority of adults worldwide consume at least some caffeine daily, mostly in the form of coffee or tea, abnormally high amounts of caffeine are usually limited to fat-burning supplements. When weight loss pill manufacturers include caffeine in amounts theyre rarely used otherwise, its likely to cause both short-term issues like dependence and jitteriness or, even worse, dangerous interactions with existing medical conditions or medications.
Due to interactions with medications or changes in blood pressure, other side effects of popular weight loss pills like guarana, garcinia cambogia or ephedrine, for example can include anxiety, trouble sleeping, indigestion, diarrhea, rapid heartbeat, headaches, dependency and blood pressure changes that can sometimes be dangerous.
Some commercially available thermogenic supplements (especially those containing ephedrine, also called ephedra) have even been found to induce acute liver failureand contribute to serious reactions likeexcessive bleeding, increased pressure in the brain, fatigue, malaise and jaundice.(12) This is one reason why ephedrine is nowbanned as a dietary supplement ingredient in the U.S. due to an increase in reported reactions hypertension, palpitation, stroke, seizures, heart attack and even in rare cases death.
Because theres always the risk for developing many different reactions depending on your current health and age, pay attention to how you feel even when using natural appetite suppressants. Follow dosage directions carefully, since high doses can cause dangerous reactions like poisoning, yellow appearance of the skin or mucous membranes, vomiting, dizziness, diarrhea, and heart problems.
Generally speaking, not enough is known about the safety of using even natural appetite suppressants during pregnancy or breastfeeding, so to stay on the safe side its wise to avoid use of supplements mentioned above during these times. Children and the elderly should also generally avoid consuming too much caffeine or supplements without a doctors opinion first.
If you have any of the below health problems, talk to a professional before attempting to suppress your appetite for weight loss (especially if you take medications daily):
Heres the bottom line on using natural appetite suppressants compared to other appetite suppressants: While weight loss pills, teas or other products may possibly give you a lift in energy, dulled appetite or temporarily elevated mood, theyre unlikely to result in any long-term weight loss, especially when you dont make other healthy lifestyle changes. Focus on eating a well-rounded, nutrient-dense diet, preventing deficiencies in key vitamins or minerals, and staying active. Then you shouldnt need to turn to weight loss products in the first place.
From the sound of it, you might think leaky gut only affects the digestive system,but in reality it can affect more. Because Leaky Gut is so common, and such an enigma,Im offering a free webinar on all things leaky gut.Click here to learn more about the webinar.
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Top 5 Natural Appetite Suppressants to Help Lose Weight ...
Posted: February 6, 2019 at 6:41 pm
These fast weight loss tips if you weigh 200 lbs are perfect for you if you feel like youve tried everything under the sun and still cant lose weight. Gut health, exercise, carbohydrate intake, and SO many other factors are likely at play here.
Read below and see if any of the following resonate with you
Do you feel like youve tried every weight loss scheme under the sun?
That no matter what crazy diet you try nothing seems to stick?
You watch helplessly as the scale slowly creeps up higher and higher, while feeling totally out of control and powerless
You know you desperately want to lose weight, be thin and free, but no matter what you do, it just doesnt work.
Thats because weight loss is not a game of numbers. Its emotional.
Its much deeper than data or calories.
If you truly reflect on it long enough, it could likely bring tears to your eyes.
But lets reflect on something else instead
Where you are going.
Take a second, right now, to pause and deeply imagine where you could be 1 year from now with the RIGHT plan in place.
The truth is, youve got so so much left to live for and so much more of life to experience.
If you can lock in, focus, and be present for this article, Alex and I are going to do the absolute best we can to help you slay this weight loss dragon.
Weve now walked hand in hand with thousands of clients through this process of losing weight at 200 pounds or more.
Beautiful women like Shawna, Cory, Alison, and thousands of others have completely touched our lives and even brought us to pools of tears with their stories.
Its now your turn
10 Fast Weight Loss Tips if You Weight 200 Pounds or More
A successful weight loss journey is going to be different for you than some 20-something
Talk about obvious statements right?
And its the capital T Truth.
Were shocked by how many women are put on some fast weight loss protocol designed for a college age girl looking to lose her last 5 pounds
Instead of that, you need a program and lifestyle designed for YOU!
While every weight loss program on the planet earth is telling you to go running, do lots of jumping, and perform crazy intense exercises, were just sitting here shaking our heads.
Exercising at this weight will unnecessarily stress your joints, cause cravings, and is too much of a risk.
Besides, our clients lose the weight without doing ANY of that.
This is because exercise plays such a minusculerole for weight loss
In fact, a recent study done by Current Biology took 322 adults from 5 different countries through a calorie reduction weight loss program. They split the groups between those that did exercise and those that did not.
Shockingly enough,adding in exercise did not play ANY major role over calories burned or weight lost.And for those that saw changes, they were minor at best.
Your focus needs to be on your diet not on some new P90ExtremeJumpingFactor program.
Before some of you freak out We LOVE exercise and believe that it is INCREDIBLY healthy and necessary for long-term health.
Exercise can easily be added in at a later point once healthydieting habits have been established and your hormones are working properly again (see below).
Binge eating and emotional eating are things most of our clients have experienced and suffered greatly from.
In fact, Dr. Michael Mantell from Greatist.com found that there were 5 main negative emotional factors that cause binge and emotional eating:
Tackling these is crucial to fast weight loss success.
You need to tackle the emotional aspect of this with a powerful support group or community of people you can trust.
Do whatever it takes to get with a community that can help. Its that important.
This is a key part of our fast weight loss program, for this very reason. Because IT WORKS.
Next up on our list of fast weight loss tips if you weigh 200 lbs or more is
Listen, we dont hate carbohydrates.
They are fine and dandy.
The problem is that if youre 200 pounds or more, youlikelyhave a lot of insulin resistance (90% of the time).
This makes every carbohydrate you eat wildly ineffective at providing energy you can use and stick to your body like glue.
It also can lead to metabolic resistance, pre-diabetes, or diabetes.
You need to do a carbohydrate DETOX.
Cut out carbohydratesfor a month-long period at a bare minimum.
You can reintroduce them later when the body repairs itself and your hormones level out. The body needs a break from the excessive consumption totruly reset and detox.
Leptin is the hormone designed to send the brain these two important messages:
Many of you will be thinking: Where has this hormone been??!!
The truth is, leptin is getting blocked due to the insulin resistance you have.
This is why when you focus on diet first, exercise will come in later very naturally to your life when your leptin is functioning properly again.
Cutting down on carbohydrates and eating lots of lean protein and veggies will help level your leptin.
Gut inflammation is likely an underlying issue if you weigh 200 lbs or more.
The annoying part of this is that if you have a leaky gut, thebody isnt processing properly the foods you eat (even the good ones!).
The good news? Healing the digestive tract is simple.
First you eliminate foods that hurt your gut health (sugars, flour, processed foods). Then you consume probiotics to replace the heal the gut.
Consumelots of apple cider vinegarand make sure to take agood probiotics supplementto do this!
Walking is surprisingly effective for weight loss.
Some of you may be unable to do a full walk due to knee and hip problems.
Thats okay. Just do what you can with what you have!
Next up on our list of fast weight loss tips if you weigh 200 lbs or more is
Counting calories is great model for bodybuilders looking to get to 5% body fat or overly obsessed personal trainers looking to take mirror photos.
Counting calories is a pretty terrible model if you are over200 poundsand trying to get a weight loss journey started off on the right foot.
This is because of the hormonal damage you likely have.
Insulin resistance, leptin resistance, high cortisol, and MANY others are likely affecting you.
So when you do count calories,the weight wont drop fast enough.Sometimes it wont budge at all.
This is an excruciating feeling when you areeating like a rabbit and not seeing the scale move.
Focus less on calories and more on the QUALITY of what you areeating.
According to the latest science,militant diets win out vs. standard diets.
Those who lose the most weight in the first 2-4 weeks of dieting have thegreatest weight loss resultsin the following year.
Therefore,losing weight fast will better impact you in both the short-term and the long-term. The most effective thing you can do is actually acold turkey approach.
And you need some weight loss wins at your back to keep moving forward!
Get results fast, and use a program that moves quickly.
The more you love yourself, accept yourself, and commit to working on yourself, the better off you will be.
A failure to take care of yourself and your body is a failure to love yourself.
Commit to this journey, accepting where you are, and loving yourself throughout the entire process!
Your health and your happiness are the greatest assets you have.
If this article spoke to you in any way, our 21-Day Fat Loss Challenge is the next thing you need to see.
Yeah, people lose an average of 10-21 pounds in 21 days, and thats cool and all, but heres what were more pumped about: We have helped thousandsof clientsmaking lifelongchanges and habits that STICKfor them.
Testimonials that have literally brought us to tears:
We have over 1,500 challengers in our private support group going through the Challenge together, and every day they aresharingexperiences, results, motivation, recipes, supporting one another.
Remember its not about what happened in the past that matters, its what you aredoing in the NOW.
I know that many of you are ready tomake a big and PERMANENT change in your life, and this is where you should start.
Everything is laid out for you in an easy to understand step-by-step process ANYONE can do.
You will know what to eat, when to eat it, and what to do next every day for your weight loss success.
You can start YOUR 21 Day Fat Loss Challenge byclicking here.
Leave me a comment below if you enjoyed this article on fast weight loss tipsif you weigh 200 lbs or more or if have any questions!
Lauren at Avocadu
Hey there! I'm Lauren McManus, one-half of the Avocadu team! Together, my boyfriend Alex and I run this website! We believe in quality over quantity and that diet determines 85% or more of your health and well-being. In short, we believe in being healthy from the inside out.
Excerpt from:
10 Fast Weight Loss Tips if You Weigh 200 lbs or More ...
