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Top 5 most effective ways to lose weight – It's hard to lose weight. A doctor shares 6 essential tips to make it easier

Instead of going on a diet, aim to become a healthier, happier and fitter person.

David Stewart
Saturday, March 24, 2018
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  • Zeitlin notes that you should eat this and any type of food mindfully and when you actually want it, not because your body is deprived and craving energy. The bottom line.

  • It also helps preserve bone mineral density to protect against osteoporosis 45.

  • Try some push-ups or a few squats or lunges. Done right, meal planning can be an incredibly useful weight loss strategy.

  • So snap your delicious-looking food, and scroll back through your feed before you eat next.

Why cutting calories doesn’t work

SMART goals should be specific, measurable, achievable, relevant, and time-bound. Since its inception inthe Noom diet, or Noom, has quickly grown to become one of the most searched diets. Protein is the single most important nutrient for losing weight. Losing weight: Getting started. Take a Glucomannan Supplement.

Your entire fist should be the size of a serving of veggies although the more, the better! Going out to dinner? Under eating prevents weigut from getting important vitamins and nutrients that keep your body functioning properly, Williamson says. Protein shakes have been shown to help with weight loss. Opt for green or oolong, which are some of our best teas for weight loss. People sometimes confuse thirst with hunger. Read more about the ways diets and diet culture can impact your physical and mental health.

  • Studies show that increased chewing may reduce calorie intake at a meal But any more than one glass, and you're opening yourself up to extra sugar, empty calories, and a boozy buzz, which may inhibit your ability to make healthy food choices.

  • When you're setting goals, think about both process and outcome goals. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

  • This article explains how oatmeal may promote either weight gain or weight loss depending on the….

  • Studies show that probiotics can promote weight loss by increasing the excretion of fat and altering hormone levels to reduce appetite 36 ,

Chew More Slowly. Having a few healthy go-to recipes can help you stay on track with weight loss. Oatmeal is an incredibly to; breakfast. Although fad diets often promise quick weight loss, they can do more harm than good when it comes to your waistline and your health. They should hold you accountable and lay out a plan for how to reach your goals. Probiotics are a type of beneficial bacteria that can be consumed through food or supplements to help support gut health. Including even one or two of these strategies in your daily routine can help maximize results and promote healthy, sustainable weight loss.

Coffee has been eays demonized. In fact, the most important thing when it comes to exercising for health and weight loss is to find exercise you actually enjoy, Williamson says. Supplement With Whey Protein. Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content

Appointments at Mayo Clinic

Chili peppers contain capsaicin, a spicy compound that can boost effectve and reduce your appetite slightly 35 Some of the above tips are purely dietary, involving eating more protein or cutting back on added sugar. If you want to get all the benefits of carb restriction, then consider going all the way and committing to a low-carb diet.

It may also help enhance metabolism by increasing the number of calories burned at rest A single copy of these materials may be reprinted for noncommercial personal use only. Sign up now. Show references Hensrud DD, et al. Eat a Healthy Breakfast. Making a few simple modifications to your lifestyle can help promote long-lasting weight loss for women. Like coffee, green tea also has many benefits, one of them being weight loss.

Although fad diets often promise quick weight loss, they can do more harm waus good when it comes top 5 most effective ways to lose weight your waistline and your health. Journal of the American College of Cardiology. Stick to your healthy lifestyle and the results will be worth it. Protein foods like meat, poultry, seafood, eggs, dairy, and legumes are an important part of a healthy diet, especially when it comes to weight loss. Take Probiotic Supplements. Supplement With Whey Protein. Opt for whole-grain products like oats, brown rice, quinoa, buckwheat, and barley instead.

Take a Probiotic Supplement. While you have to take responsibility for your own behavior for successful weight loss, it helps to have support efvective of the right kind. Protein foods like meat, poultry, most effective ways, eggs, dairy, and legumes are an important part of a healthy diet, especially when it comes to weight loss. It's possible Teen weight loss Beating a weight-loss plateau Two types of goals for weight loss Waist size may be a predictor of life expectancy Weight Loss After Breast Cancer Weight loss after pregnancy Weight-loss goals Weight loss: Set a realistic goal Weight-loss hypnosis Weight-loss readiness Show more related content.

How unhealthy foods sabotage your system

Each meal should have protein, healthy fats, and veggies. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Simply popping a few almonds in your mouth could help you shed pounds, and not just because almonds are better for you than, say, candy. It may be tempting to deprive yourself of food to lose weight, but this has serious negative effects.

Thirty minutes of aerobic activity before dinner weiyht your metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving. Editor's note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture. Potassiummagnesium, and calcium can help to serve as a counter-balance for bloat-inducing sodium. Drink Water, Especially Before Meals. When you're done cooking, portion out just enough for your meal and pack the rest away. Strength training just three to four times per week can lead to rapid improvement in not only weight loss, but also range of motion, stability, and posture. That will completely negate any benefits.

Also consider chewing your food more thoroughly. It'll help you stay accountable for what you've eaten. Coffee has been unfairly demonized. Getting up early for an a. Opting for jeans instead of more formal business attire could help keep the pounds off. Eating whole eggs can have all sorts of benefits, including helping you lose weight.

2. Build a better breakfast.

Many different factors play a role in weight loss, and some extend far beyond diet and exercise. Try eating slowly and focusing your attention on how your food tastes, looks, smells, and feels. Set Attainable Goals. Those who are overweight seem to be more affected 27 ,

Healthy Lifestyle Weight loss. Since its inception inthe Noom diet, or Noom, has quickly grown to become one of the most searched diets. Read this effectivd. Chew Slower. This article lists 20 common reasons why you're not losing weight. Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry. If you want to get all the benefits of carb restriction, then consider going all the way and committing to a low-carb diet.

We just don't feel efective by liquid calories in quite the same way as we do real food. Eating a lot of sodium, not sleeping enough, and exercise can all impact water retention and change the number on the scale. When you're done cooking, portion out just enough for your meal and pack the rest away. Drinking a juice or caramel coffee drink just isn't as satisfying as eating a bowl of veggie- and protein-packed stir-fry. Home Ideas. Instead, try finding other strategies to manage stress.

Eating a high-protein diet has been shown to losse metabolism by 80— calories per day while shaving calories per day off best detox products to lose weight diet 4950 Lifestyle changes start with taking an honest look at your eating patterns and daily routine. Some studies suggest that increased stress levels can contribute to a higher risk of weight gain over time 30 Set Attainable Goals. Protein shakes have been shown to help with weight loss. If you weigh pounds 82 kilogramsthat's 9 pounds 4 kilograms. Many different factors play a role in weight loss, and some extend far beyond diet and exercise.

Order Your Coffee Black

Also consider chewing your food more thoroughly. Journal of the American College of Cardiology. Sleep is highly underrated but may be just as important as eating healthy and exercising.

Request Appointment. Exercising, listening to music, practicing yoga, journaling, and talking to friends or family are several easy and effective ways to lower stress levels. Take a Glucomannan Supplement. The Bottom Line. Protein is the single most important nutrient for losing weight.

Extra sodium can lead to water weight gain and bloating, which will make your weibht fit tighter and the number on the scale tick up. Thirty minutes of aerobic activity before dinner increases top 5 most effective ways to lose weight metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving. Yes, your mom was right again. A study from the University of Wisconsin found that people who wore denim to work took almost more steps throughout the day than on days where they wore more formal clothes. Like coffee, green tea also has many benefits, one of them being weight loss. Eating while distracted disrupts your satiety signals, so shutting off all your electronics while munching will help you stick to your portions, and feel full.

Protein is an important macronutrient that our bodies need to function properly. Moost sanitizer contains triclosan, which researchers have found to be an "obesogen," meaning it could cause weight gain by disrupting your body's hormones. If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health. Stop it! The rest should be a quarter protein and a quarter whole grains. Vegetables—especially non-starchy vegetables like spinach, asparagus and celery—provide a ton of nutrients and fiber, explains Leonard.

1. Eat more vegetables, all of the time.

Although fad diets often promise quick weight loss, they can do more harm than good when it comes to your waistline and your health. This can help keep appetite and hunger under control Weight loss: 6 strategies for success Follow these proven strategies to reduce your weight and boost your health. Chew More Slowly.

  • A recent study found that Portion control — simply eating less — or counting calories can be very useful, for obvious reasons

  • Keep the focus on your long-term vision Losing weight: 5 tips that work Maintain a healthy weight with psoriatic arthritis BMI and waist circumference calculator Weight gain after menopause Metabolism and weight loss Metabolism boost for weight loss?

  • Advice for parents of healthy-weight children.

  • The internet has made it basically impossible to stay away from cravings and indulgences. Having a few healthy go-to recipes can help you stay on track with weight loss.

  • You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance.

Read this next. Lifting weightsusing gym equipment, or performing body-weight exercises are a few simple ways to get most effective. Get Good Sleep. For best results, aim for at least 20—40 minutes of cardio per day, or around — minutes per week Foods high in added sugar are loaded with extra calories but lacking in the vitamins, minerals, fiber, and protein that your body needs to thrive. Studies show that practicing yoga can help prevent weight gain and increase fat burning 4041 Having a few healthy go-to recipes can help you stay on track with weight loss.

Studies show wdight eating slowly can enhance feelings of fullness and may lead to significant reductions in daily calorie intake 26 Sugar is bad, but sugar top 5 most effective ways to lose weight liquid form is even worse. Most people consume way too much. Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics. New Year's resolutions Sleep and weight gain: What's the connection? Studies show that sugar and high-fructose corn syrup consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease 1718 If you weigh pounds 82 kilogramsthat's 9 pounds 4 kilograms.

Learn how to…. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss. Making a conscious effort to chew slowly and thoroughly can help increase weight loss by cutting down on the amount of food you eat. Exercise can also help in maintaining weight loss. This practice helps promote healthier eating habits and is a powerful tool for increasing weight loss Lift Weights.

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While you're enjoying your meal or snack, be sure to take a few seconds to jot it down. Fortunately, dropping a dress size or two doesn't have to be that complicated or torturous. A treat meal on the weekends, or a small treat every day, is fine.

Including even one or two of these strategies in your daily routine can help maximize results and promote healthy, sustainable weight loss. Do you know some of the health risks of being overweight? That will completely negate any benefits. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Any extra movement helps burn calories. Squeeze in More Steps. Some people may require more physical activity than this to lose weight and maintain that weight loss.

ALSO READ: Easy Breakfast Meals To Lose Weight

Ask yourself the following questions to help you determine your readiness:. Fill up on Fiber. Doing aerobic exercise cardio is an excellent way to burn calories and improve your physical and mental health. See also Boost your weight-loss confidence Getting the support you need Body fat analyzers Body fat: What happens to lost fat? If anything, people who diet tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain

You don't need moost bust out the measuring cups to properly portion out your food: A serving size of meat is roughly the size of a deck of cards or the size of the palm of your hand. Extra sodium can lead to water weight gain and bloating, which will make your pants fit tighter and the number on the scale tick up. Plus, you can easily identify areas that could use a little improvement when it's written out in front of you. The experience could make you think about changing up your drinking habits if you notice an improvement in your quality of life with less imbibing. Anything that increases your awareness of what you are eating is likely to be beneficial. Eat More Fiber. Lose 5 pounds in one week!

How do you make those permanent changes? For example, chewing more slowly is one step you can take to institute mindful eating. See more conditions. Studies show that people who eat vegetables and fruits tend to weigh less

Let The Sunshine In

These practices are a component of mindful eating, which aims to help you slow down your food welght and pay attention to each bite. Many people stop losing before they reach a weight they are happy with. Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Additionally, it may reduce the loss of muscle mass typically associated with low-calorie diets.

Using smaller plates has been shown to help some people automatically eat fewer calories If you weigh pounds 82 kilogramsthat's 9 pounds 4 kilograms. Try Intermittent Fasting. One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode 40 ,

We know how important making choices about your overall health is, and we strive to provide you top 5 most effective ways to lose weight the best information possible. Taking a whiff of fresh green apples, bananas, and pears can help curb appetite and lessen cravings for sugary desserts, studies have shown. One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode 40 Opt for green or oolong, which are some of our best teas for weight loss. Eating more often is also good for keeping your metabolism running efficiently. If your office allows it, try to make casual Friday happen more than once a week.

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Many different factors play a role in weight loss, and some extend far beyond diet and exercise. This practice helps promote healthier eating habits and is a powerful tool for increasing weight loss Centers for Disease Control and Prevention. Just make sure to read labels, because even so-called health foods can be loaded with sugar.

Eating while distracted disrupts your satiety signals, so shutting off all your electronics while munching will help you stick to your portions, and feel full. One way to lose weight quickly is to cut back on sugars and starches, or carbohydrates. There's no way to sugarcoat this: Your TV is making you fat. Want some more specific suggestions? Zeitlin recommends eating every three to four hours throughout the day. It may be frustrating, but it's a simple and unnoticeable way to curb overeating and lose weight.

  • Those who are overweight seem to be more affected 27 ,

  • This article explores the most important aspects of meal planning for….

  • Drinking water can also help you get more in tune with your hunger cues. Instead, put your attention toward incorporating more fruits, veggies, protein sources, and whole grains into your diet, says Wendy Leonard, RD, founder of Rhode Island Nutrition Therapy.

  • Oatmeal is an incredibly popular breakfast. Researchers reviewed more than clinical trials measuring the effectiveness of weight loss supplements and therapies.

  • And building muscle mass can boost your metabolism and help you maintain a healthy weight. Noticing where your extra calories actually come from is another step to making better choices in the short and long term.

Photo by Eduardo Barrera Getty Images. Top 5 most effective ways to lose weight for one slice of bread instead of two will save you calories, and leaves you more room to pile it high with healthy toppings like lettuce, tomato, sprouts, and avocado. Plus, it'll help you relax post-meal so you won't be tempted by stress-induced grazing that can rack up calories. Staying hydrated can actually help you feel less bloated and full and just keep your body running like a well-oiled machine. Many of us can't resist the urge to kick ourselves when we indulge, eat too much, or get thrown off course from restrictive diets. Go on a Low-Carb Diet.

Avoid negative self-talk Weight-loss plateau Hidradenitis suppurativa: Tips for weight-loss success Brown fat Is yo-yo dieting making you fat? This type of fiber too water and sits in your gut for a while, making you feel more full and helping you eat fewer calories Drinking more water is an easy and effective way to promote weight loss with minimal effort. Processed foods are typically high in calories, sugar, and sodium — yet low in important nutrients like protein, fiber, and micronutrients. Try these options for plant-based, low carb, diabetes-friendly, and…. Show references Hensrud DD, et al. Supplement With Whey Protein.

They contain few calories but a lot of fiber. Done right, meal planning can be an incredibly useful weight loss strategy. Making a few simple modifications to your lifestyle can help promote long-lasting weight loss for women. In: The Mayo Clinic Diet.

Obviously, if you to to use sanitizer, it's better than nothing! Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. For more hydrating health benefits to help you lose weight fast, check out what happens to your body when you drink water. You may be able to find more information about this and similar content at piano.

Exercising, listening to music, practicing yoga, journaling, and talking to friends or family are several easy and effective ways to lower stress levels. Eat Spicy Foods. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage. Eat Less Refined Carbs. Healthline has partnered with weight loss and nutrition program Profile by Sanford to bring you 26 weight loss tips that are actually evidence-based. This article reviews whether Noom…. Journal of the American College of Cardiology.

1. Do not skip breakfast

Black coffee has zero calories, and it can help you burn calories faster. Eating etfective carbs is strongly linked to obesity 2021 So right after you wake up, open the blinds and let the sunshine in. This article explains how oatmeal may promote either weight gain or weight loss depending on the….

  • Potassiummagnesium, and calcium can help to serve as a counter-balance for bloat-inducing sodium.

  • This article lists 20 common reasons why you're not losing weight.

  • Congrats on That New Job!

  • Having a few healthy go-to recipes can help you stay on track with weight loss.

You must undertake diet and exercise changes to please yourself. Although top 5 most effective ways to lose weight remains limited and inconsistent, one study showed that participants who used a smaller plate ate less and felt more satisfied aeight those who used a normal-size plate SMART goals should be specific, measurable, achievable, relevant, and time-bound. If you weigh pounds 82 kilogramsthat's 9 pounds 4 kilograms. Although the evidence is mixed, many studies show that green tea either as a beverage or a green tea extract supplement can help you lose weight 11 Some studies suggest that increased stress levels can contribute to a higher risk of weight gain over time 30 Weight loss: 6 strategies for success Follow these proven strategies to reduce your weight and boost your health.

Refined carbs undergo extensive processing, reducing the amount of fiber and micronutrients in the final product. Healthy Lifestyle Weight loss. Exercise Portion Control or Count Calories. This practice helps promote healthier eating habits and is a powerful tool for increasing weight loss

Quality coffee is loaded with antioxidants and can have waya health benefits. Practice Yoga. Sleep: The healthy habit that promotes weight loss Foods for weight control Slow metabolism Solutions for weight-loss setbacks Summer confidence? Diet and exercise may be key components of weight loss for women, but many other factors play a role. Keep a Food Journal.

This content does not have an English version. Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating. Wasy show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours as well as lose more weight and body fat 45. This article explains how oatmeal may promote either weight gain or weight loss depending on the…. If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools. Learn how to….

ALSO READ: Money Motivation Pictures To Lose Weight

Squeezing in some refreshing effectivd will not only help you drink more water; it also has detox benefits which are sure to help you lose weight fast. Drinking more water means you'll be less hungry, and you'll give your metabolism a boost. Eating whole eggs can have all sorts of benefits, including helping you lose weight. Take a Glucomannan Supplement. Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry. Share this —.

How do you make those permanent changes? It appears to be particularly effective for losing belly fatthe unhealthy fat that tends to build up around your organs and cause metabolic disease 38 Adding more fiber to your lsoe is a common weight loss strategy to help slow the emptying of your stomach and keep you feeling fuller for longer Foods high in added sugar are loaded with extra calories but lacking in the vitamins, minerals, fiber, and protein that your body needs to thrive. SMART goals should be specific, measurable, achievable, relevant, and time-bound. While you don't want to put off weight loss indefinitely, you should make sure you're ready to make permanent changes to eating and activity habits. Eating whole eggs can have all sorts of benefits, including helping you lose weight.

Foods that are rich in potassium include leafy greens, most "orange" foods oranges, sweet potatoes, carrots, melonbananas, tomatoes, and cruciferous veggies — especially cauliflower. She top 5 most effective ways to lose weight that people tend to wieght this approach better because opening an app and snapping a quick pic is way less tedious than writing down every little detail about your meals throughout the day. Start tracking on an app like MyFitnessPal or use a regular notebook. This content references scientific studies and academic research, and is fact-checked to ensure accuracy. Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content Scrolling through your social media one last time may be most people's pre-bed ritual, but it can seriously mess with your sleep cycle.

Cut Back on Added Sugar. Like coffee, green tea also has many benefits, one of them being weight loss. See also Boost your weight-loss confidence Getting the support you need Body fat analyzers Body fat: What happens to lost fat?

For successful, long-term weight loss, you must make permanent weighf in your lifestyle and health habits. This can help keep appetite and hunger under control Cut Back on Added Sugar. Coffee has been unfairly demonized. See more conditions. It also makes it easier to count calorieswhich can be an effective strategy for weight management

You can have up to mg — about a venti Starbucks coffee — daily, according to the Dietary Guidelines for Americans. Having effecgive few healthy go-to recipes can help you stay on track with weight loss. People who log everything they eat — especially those who log while they're eating — are more likely to lose weight and keep it off for the long haul, studies consistently indicate. Try going to the gym three to four times a week to lift weights.

  • Collagen for Weight Loss: Does it Work? These standout foods can help your mental health, too.

  • Then find a way to make sure that you can call on your motivational factors during moments of temptation. Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals.

  • Low carb diets and whole food, lower calorie diets are effective for weight loss and may be easier to stick to than other diets. What's more, eating hot peppers may help you eat more slowly and avoid overeating.

  • How fast will you lose weight?

  • Beat Your Food Addiction.

Make sure your doctor is also aware of any new exercise plans. The first week is usually a loss of both body effecive and water weight. Plus, setting out your entire workout ensemble will cut down on getting ready time, so you can get dressed and leave the house before you have time to change your mind. They also contain plenty of vitamins and minerals. Editor's note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

But, Williamson says, the mental health implications are arguably even more dangerous. All GHNA foods and drinks make it easier to find — and eat — good-for-you foods without additional time, effort, and cost. By eating off a smaller plate, you're more likely to eyeball more accurate portions. Congrats on That New Job! This annoying social media habit could end up helping you eat less.

Lift Weights. Although fad diets often promise quick weight loss, they can do more harm than good when it comes to your waistline and your health. Although the evidence is mixed, some studies show that fiber especially viscous fiber can increase satiety and help you control your weight over the long term 44 Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours as well as lose more weight and body fat 45.

Oatmeal is an incredibly popular breakfast. Long-term weight loss takes time and effort — and a long-term commitment. Some studies have linked L. It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management.

SMART goals should be specific, measurable, achievable, relevant, and time-bound. Learn how to…. Drinking more water is an easy and effective way to promote weight loss with minimal effort. Protein shakes have been shown to help with weight loss.

Medically reviewed by Stacy Sampson, D. Congrats on That New Job! Stop it! Instead, try finding other strategies to manage stress. Check out healthy breakfast recipes.

The experience could make you think about changing up your drinking habits if you notice an improvement in your quality of life with less imbibing. People sometimes confuse thirst with hunger. The more lean muscle you have, the faster you'll slim down. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

To; note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture. An analysis of attentive eating studies published in the American Journal of Clinical Nutrition showed that if people recall their last meal as being filling and satisfying, they tend to eat less during their next meal. So snap your delicious-looking food, and scroll back through your feed before you eat next. Plus, you can easily identify areas that could use a little improvement when it's written out in front of you.

Stick to your healthy lifestyle and effecttive results will be worth it. Anything that increases your awareness of what you are eating is likely to be beneficial. It also helps preserve bone mineral density to protect against osteoporosis 45. Ask yourself the following questions to help you determine your readiness:. Additionally, practicing yoga has been shown to reduce binge eating and prevent preoccupation with food to support healthy eating behaviors 44 ,

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