How to Lose Weight Quickly With the 1,000 Calorie Diet

Everybody is looking for a quick fix. Looking for ways to lose weight quickly is no different; the 1,000 calorie diet is no different. Sure you can lose 2lbs a week when you cut your daily caloric intake to 1,000 calories. The important question is, can you do it safely!

Studies suggest (Institute of Medicine Dietary Reference Intakes macronutrients report) that a sedentary woman should have a caloric intake of 1800 calories per day, an active woman should have 2,000 caloric intake per day, and a very active woman should have between 2,000 and 2,500 caloric intake per day.

Health professionals recommend aiming for a weight loss of 1 to 2 pounds a week, and keeping active when you're on a diet, so don't try to lose more than 2 lbs per week.

That being said, this diet plan is only temporary to jump start your new healthy eating habits. The best thing to do while on this diet, is choose the healthiest low calorie foods you can find. If you snack on high calorie foods you can easily go way over your caloric intake for the day. You will have to be determined and disciplined to successfully reach your goal.

5 Tips to Keep Weight Off After The 1,000 Calorie Diet

1. Eat 5 times a day.
2. Eat every 2 ½ to 3 hours per day. This keeps your body in a state of digestion.
3. Combining starches, fats, and proteins helps to avoid fat storage.
4. If you must eat pasta, always eat it in the early morning or early afternoon.
5. Cut back on fruit juices and drink black coffee, tea, and water instead.

Healthy Diet Food Suggestions

You can mix and match these foods and others in your daily meal plan. These are only suggestion to get you started.

• Medium golden apple
• Ground turkey
• Eat protein and vegetables
• Lean chicken/turkey
• Extra virgin olive oil to cook with.
• Spinach salad/Olive Oil
• Brown rice (long grain)
• Cooked broccoli

Pros and Cons of the 1,000 Calorie Diet

Pros

• Fast weight loss
• Easy meals
• Inexpensive
• No forbidden foods
• Caloric value on food package/online

Cons

• Temporary
• Fatigued
• Hard to meet nutritional value

Now you know how to lose weight quick and safe with the 1,000 calorie diet. Choosing the best foods to eat while on this diet will determine how you feel during this process. You will see that the 1,000 calorie a day diet plan will take off 2 pounds a week, if you count your calories accordingly. Remember to make sure they are the healthiest calories you can get. Good Luck.

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How to Find a Gym and Keep Fit When Travelling

I've travelled to various countries over the years, whether that's via flying, driving in a rickety bus for 20 hours straight or sleeping in a third world train with no air con. And yet, I always make an effort to keep fit and healthy throughout my world travels.

With obesity rates increasing throughout the developed world, (and also throughout the developing world), I make it a priority to work out at a gym at least three times a week. I know it can be damn hard to find a suitable gym when travelling and bouncing around from place to place, but I don't want to become another statistic, therefore keeping fit and healthy is something that I can't take for granted.

In saying that it can be really difficult at times to find a gym, even when you do a search on Google. This is so, particularly in developing countries whereby the number and quality of gyms varies a lot, having to contend with language barriers or even transportation issues. I'll however, show you the step by step methods I use to find a gym no matter where on earth I am. All you need is your laptop and a decent wifi connection.

1) Go to Google
2) Type in "City location" + Gym
3) From the search results ideally you want to find a review site submitted by an expat/traveller that has given at least 3-4 reviews of gyms near your current location.
4) Check out the website (if it exists) of the gym you want to go to. As a hack, I always call them up and say something like this: "Hi, I'm thinking about joining your gym and am wondering if you offer a free trial pass". Remember that not all gyms will state this on their website, for obvious reasons to avoid people taking advantage of their services and going from gym to gym for free. From my experience, this works about 50% of the time, and the worst they can say on the other line is no.

Once you found your chosen gym, you should go at a time when the gym is not busy. One of the most frustrating things is having to wait around for 10 minutes whilst someone else is hogging the benchpress with their mates. Most gyms are busy before and after work hours, i.e. 6-9am and 6-8pm. If you're a backpacker/traveller therefore go between 10-3pm (except lunch time), and you'll have no issue with waiting in line. I usually go mid morning, and find that only retirees or rich house wives are hanging around, and being a macho guy, the free weight section is usually free.

So, follow this simple 4 step process to finding a gym anywhere and you won't be disappointed.

Yours in health,

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Free Advice on Weight Loss

Looking for exercising weight loss recommendation? Here ar some advice to assist you be from fat. 

1, Drink a glass of water or a bowl of soup before meals. 

Water and soup will take up some house of your abdomen, this could decrease your craving, therefore you'll not consume too several calories. Logically, this can assist you cut back some pounds, or a minimum of, stop gaining a lot of weight. you'll do that technique if you're thinking that you eat an excessive amount of for every meal. 

2, Before swallowing the food, attempt to chew it well, and don't eat too quick. 

It is aforementioned that once you ar full, your abdomen send message to your brain that you just have devoured enough. however the message isn't received by the brain instantly. It delays for a couple of minutes. So, once you feel full, which means you've got already devoured an excessive amount of. The quicker you eat, the a lot of additional calories you consume. So, don't eat quickly and before swallowing the food, chew it additionally as you'll. this can hamper your intake of calories and you'll be from those uncalled-for body fat. 

3, don't eat before you sleep. 

Commonly, once you eat, it takes hours to digest those food. If you eat one thing before you sleep, the system most likely can haven't digestible the food utterly once you visit bed. And once you ar sleeping, you expend less calories. So, the calories of the additional food you eat could also be hold on as fat in your body. this is often why intake before bed simply cause weight gain. If you would like to urge slim, don't eat food once supper, particularly before you visit sleep.

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Slimming Food – Choosing Foods For Weight Loss

Low calorie foods ar usually used for the aim of weight loss. These slimming foods ar glorious sources of nutrition and may genuinely facilitate folks follow their weight loss goals if used properly and carefully. 

An example of a slimming food that has been utilized in order to assist folks melt off is that the rice cake. A rice cake may be a spherical puck of dry cereal that is incredibly low in calories. many of us wish to eat their rice cake with a slice of cheese or another moderate topping which can not add several calories. This slimming food conjointly comes in seasoned varieties, however, so those trying to melt off will have several decisions concerning what reasonably flavours they're attending to get pleasure from. 

In addition to picking low calorie foods, it's conjointly attainable to scale back the calories obtainable in different foods that you just ordinarily eat. as an example, if you frequently use mayo on your sandwiches, take into account change instead to mustard. Mustard is tasty and has so much fewer calories than mayo. there is no reason that such switches cannot be created for a spread of the foods that you just can eat. Fewer calories mean that you just can have a better time kicking off your weight and keeping it off. 

Eating celery is another example of a slimming food which will be consumed and can facilitate increase your ability to feel full on fewer calories. Celery is usually aforementioned to own a negative calorie balance, that if true would mean that it might really burn calories as you eat it. this is not technically true, however, celery may be a terribly low calorie food which will add bulk to your meals. it is a nice slimming food which will facilitate anybody United Nations agency wants smart, alimentary food to assist them melt off.

Broccoli and peas may be supplemental to alimentary paste or rice dishes so as to feature additional bulk to the meal whereas solely adding a negligible quantity of additional calories. These additions aren't solely smart for you, {they can|they're going to|they'll} assist you feel satiable sooner which feeling of satiation will last for a way longer time. These vegetables are nice for adding to stews and soups. 

Getting the amount of calories you ingest to be as low as attainable may be a good way to melt off. it's terribly simple to try and do if you create these types of correct food decisions and eat these slimming foods as a part of your weight loss regime. 

There ar plenty of food decisions that you just will build so as to eat low calorie food that may facilitate slim you down and reach you weight loss goals. profit of those foods by operating them into your diet rather than higher calorie foods that go straight to your thighs.

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Best Fat Loss Workout Ever!

Resistance coaching may be a crucial element of a fat loss exertion. If total body transformation is your goal, you'd be negligent if you shunned resistance coaching in your exercise program.

By its terribly nature, resistance coaching is anaerobic in nature. it's primarily oxyacetylene by polyose (the body's keep type of carbohydrates,) throughout the activity; but, the $64000 good thing about resistance coaching in an exceedingly fat loss exertion happens when the exertion itself. Let American state explain:

While its true that each one three energy systems area unit perpetually operating in several ratios / proportions throughout the activity (based upon the intensity and therefore the length,) and whereas its conjointly true that the body's most popular supply of energy for prime intensity activities is sugar, it's conjointly true that in recovery at low intensities, the body's most popular fuel for energy is fat.

In addition to refueling the body's traditional functions at low intensity, fat is named upon even additional when a resistance coaching exertion. The body depletes lots of adenosine triphosphate (the body's currency of energy) throughout a exertion.

Those energy stores have to be compelled to be resynthesized post exertion and manufacturing that energy takes energy. Muscle polyose stores have to be compelled to be resynthesized post exertion which takes energy to perform. the guts {is conjointly|is additionally} a muscle and its energy stores want refilled which also takes energy, which energy comes from fat.

So, as you'll be able to see, the body's functions all have to be compelled to "reset" the body to arrange itself associate degreeother|for an additional|for one more} bout of exercise or an emergency (known because the fight or flight response.)

A good fat loss exertion would include:

1. Exercises that concentrate on huge Muscle teams 
2. Exercises that area unit compound movements (which suggests that movement happens at quite one joint) 
3. Exercises area unit performed with a weight that causes failure or close to failure within the 8-12 repetition vary.

Here is Associate in Nursing example of exercise choice for a sound fat loss workout:

Deadlift three Sets 8-12 Repetitions 
Flat free weight Bench Press three Sets 8-12 Repetitions 
Dumbbell Squats three Sets 8-12 Repetitions 
Shoulder Press (Dbells) three Sets 8-12 Repetitions 
Pullups / striated muscle Pulldowns three Sets 8-12 Repetitions

The on top of sample fat loss exertion is one that targets huge muscle teams of the complete body, victimization compound, multi-joint movements.

This exertion can be performed in approx.. half-hour when a ten minute readying was performed. a ten minute calm down ought to follow any resistance coaching exertion.

Best of luck along with your continuing Fat Loss and Body Transformation Success.

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Diet For Health And Fitness

Healthy eating is all about getting the balance right, with the right food and fluid. If a person's diet does not meet their needs eventually they will become unwell. Every person needs to have a balanced, healthy diet as it provides the energy and nutrients required to survive and stay healthy. Combining a healthy diet with an active lifestyle has huge benefits. Healthy eating should be long-term measure that emphasize on enjoying more of the foods that protect and nourish the body by choosing a variety of foods. We need to remember that there are no healthy or unhealthy foods - just healthy or unhealthy diets.

On the basis of nutritional composition, food can be classified as:

- Macro nutrients - protein, fats and carbohydrates - provide energy and are essential for growth and maintenance;

- Micro nutrients - vitamins, minerals, trace elements - are needed in very small amounts yet are essential for growth and development and staying disease free;

A Guideline for framing a Healthy Diet can be as follows:

1) Water: 60-70% of our body comprises of water so it holds a major part of our diet. Drinking 10-12 glasses of plain water is recommended to replenish the body's essential fluid requirements.

2) Carbohydrates: Foods such as rice, pasta, bread, cereals and potatoes should form the basis of each meal as they are a good source of energy and provide a range of nutrients. People should be encouraged to eat the whole grain variety as it will significantly improve the intake of fibers needed for gut motion and other health reasons.

3) Fat: Fats too are essential in our diet but then the right choice of fats has to be made. Excess of fats is bad for our health but then limiting the fat has to be in a correct way so that the intake of good for health fats like essential fatty acids (Omega 3 fat found in oily fish) and fat soluble vitamins is not compromised. Restrict the use of butter, fat on meat and trans-fats or hydrogenated fats found in processed foods like cakes and pastries as these can raise cholesterol and increase risk of heart disease. Choose to cook your food in oils of sunflower, soy, sesame, corn, olive or rapeseed.

4) Proteins: the building blocks of our body can be obtained from food sources like skimmed milk and its products, animal food like egg, lean meat and fish, pulses and legumes.

5) Fruits and vegetables: It is recommended to have 5 servings of fruits and vegetables each day. A single portion (80 g) may include:

- One apple, banana, orange or other similar-sized fruit;

- Two plums or similar-sized fruit;

- Three heaped tablespoons of colored vegetables;

- Three heaped tablespoons of leafy greens;

- A 150 ml glass of fruit juice.

6) Salt: a diet with optimum levels of salt is an important factor to watch out as a diet with high salt intake may graduate to some chronic health ailments like hypertension. Salt in the diet mainly comes from the salt added during cooking and at the table, but a major portion can also come from salt hidden in foods that we purchase. So do look at the food labels.

7) Alcohol: Some health experts advocate that alcohol in small quantities can actually have a beneficial effect on health. The current guidelines are that women can drink up to 2-3 units of alcohol a day and men up to 3-4 units a day. Ideally these units should be spread throughout the week, with one or two alcohol-free days every week. But the excess of anything is bad and same goes with alcohol as it is high in calories and so can contribute to excess weight gain. Heavy drinking over a long period of time can result in liver damage and increases the risk of high blood pressure, which is linked to coronary heart disease. Alcohol is also a diuretic.

Cutting out on any of the food groups from the diet whether for weight loss or unproven food intolerance can lead to serious health implications (and may result in nutrient deficiency) and should not be undertaken without adequate medical and dietetic supervision.

The above healthy eating advice is aimed at adults who are well - children, older people, those who are ill or have specific dietary needs (such as pregnant women) will have different dietary requirements and the general healthy eating principles may not apply.

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Weight Loss Tricks That Work

Want to learn the weight loss tricks that work. It is hard to lose weight, as can be seen by over half the population who is overweight. But even still more than half of people want to lose weight. Then why is it so hard? There is no miracle pill, program or supplement that will help us lose weight fast and effectively. It takes time, determination and motivation. But there are some weight loss tricks that can make the process go by a little bit easier and smoother.

Take a Before Picture
Motivation is a key component when trying to lose weight. It's especially important for those of us just getting started and who have reached a plateau. Start your journey off by snapping a quick candid. Use this picture as a reminder for what you are doing and why you are doing it. It will be especially encouraging once you have lost some weight.

Buy Healthy Foods
One of the most effective weight loss tricks is to fill your cabinets, fridge and kitchen with healthy foods. Don't buy junk foods, processed foods or imitation ingredients. Buy whole, natural, healthy foods. If all you've in your house is healthy foods, it leaves you with one option to eat.

Prepare Food Ahead of Time
If you cook your food for the day in advance, it will be ready when it's time to eat. This makes more use of your time and speeds up preparation. Plus if you make larger portions you can split ten and save them for future meals.

Switch to Small Plates 
Another one of our weight loss tricks includes switching to smaller plates. When you use bigger plates its more likely you will fill the plate, rather than leave empty space. So if you use a smaller plate you will fill a smaller space and consume fewer calories.

Spice Things Up
A spicy food like cayenne pepper is one of the secret weight loss tricks. Adding spices to your food will rev up your metabolism, helping you to burn more calories. Plus when cayenne pepper is added to foods, you are less likely to over consume at your next meal.

Snack Wisely
Choose whole foods for snacks rather than processed junk foods with no nutritional value. Whole foods such as an apple, carrots, or brown rice require more calories to break down and digest than refined foods. Plus if you have a sweet tooth, you can eat fruits for your snacks and squash your sweet tooth. Even though fruits have sugar, they are filled with other nutrients that the body will use up making it less likely the sugar will be stored as fat.

Brush and Floss
Here's a really nifty weight loss trick, brush and floss right after eating. This reduces your risk of unnecessary snacking especially at night.

Take a Vitamin 
If you're not getting all your essential nutrients through your food you may be eating to satisfy something your body is telling you, you need. By taking a multivitamin you will satisfy your body's deficiency and reduce the amount of food you're consuming. Taking a multivitamin by no means is a way to lose weight, but it may help to eat less.

Sweat it Out
Do exercise activities that make you sweat. If you're sweating you are burning calories. The thermogenic effect of exercise raises your body's temperature, requiring your body to cool itself down by burning calories.

Eat Before You Go Out and Take Food With You
One of the safest weight loss tricks is to eat before you leave your house, or if you know you're going to get hungry bring food with you. This allows you to control the food you put into your body and you avoid eating junk food while out.

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Workout and Lose Weight While Watching Television

If you haven't been getting regular exercise 3-5 times per week, and one of your goals is to lose weight, then attending to this issue as soon as possible should be a top priority. For those of you having trouble finding time to exercise on a regular basis, or just exercising in general, one of the easiest ways to start working out is while you are watching television.

Healthy eating in conjunction with regular exercise is a recipe for weight loss success. One of the easiest ways to start getting some exercise into your life is to do it while you are watching television. You may find this to be the perfect opportunity to start developing healthy habits especially if you are limited on time.

Leisure television viewing provides a great opportunity to get in a decent workout. Most people generally sit or lie down to enjoy shows or movies on TV so why not do a little exercise instead? You will find that instead of snacking on potato chips and soda which most do while watching TV, you can do some exercise, workout those muscles, and then afterwards have a healthy snack and water.

An Easy Way To Workout and Lose Weight While You Are Watching Television

By doing this you will potentially prevent yourself from eating more than 500+ fat-riddled calories (if you usually snack while watching TV), plus take a step towards developing a healthier life by working out! That means you will burn 200-800 calories depending on the type and duration of the workout you do. Don't you think that is a much better way to spend your time while watching American Idol, the X Factor, or Two and a Half Men? You get entertainment and a workout both at the same time!

Here's how you can do it.

If you are watching a TV show or sporting event, you can choose to either do your exercise during the commercial breaks, or during the actual program. If you are watching a movie, you can breakup your workout into small 10-15 minute blocks. In other words, exercise while you are watching your movie for 10 minutes, take a short break, then repeat if you'd like.

In regards to the type of workouts you can do during your TV time, there are quite a number of options depending on your preference. There are calisthenic workouts, plyometrics, stretch band exercises, kettlebell workouts, even workouts using a stability ball. If you already have a routine that you would you like to do, ease into that one, or you can find a number of specific workouts that can be done right in front of the television by doing a simple Internet search.

If you would like a simple, straightforward, no equipment needed workout you can do while watching television, here are two for you to try out. Just be sure before you begin any exercise routine, check with your doctor for health clearance and be sure to warm up/stretch before starting any activity.

During Commercials Workout 
1 set approx 3 minutes 
~~~~~~~~~~~~~~~~~~~~~ 
30 Jumping Jacks 
20 Squats 
10 Pushups 
30 Crunches 
*stretch during the show 
--

During Program Workout 
1 set 8-10 minutes 
~~~~~~~~~~~~~~~~~~~ 
30 Jumping Jacks 
20 Alternating Lunges 
10 Pushups 
30 Crunches 
30 Squats 
10 Burpees 
1 Minute Plank 
*stretch for 2 minutes 
repeat when comfortable 
--

These simple, yet effective workouts are great to get you moving while your favorite programs are on. By developing this new workout routine, you can start changing your daily habits around especially if you are used to snacking on potato chips and soda while you watch television.

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How to Lose Weight Without Making Huge Changes in Your Life

Losing weight is a dream that any overweight person wishes to realize. Although, many people believe that they need to make complete lifestyle changes in order to record excellent weight loss results, this is not always the case. Here are a few ways in which you can lose weight without making great changes in your lifestyle.

Avoid eating in restaurants

The main reason why you are overweight is because you eat the wrong food: food rich in destructive calories. Restaurants are known for preparing meals that have plenty of fats and calories. If you want to lose weight, you need to avoid eating in these eating joints.

If you must eat in a restaurant, you should eat in a restaurant that serves traditional food. Traditional food is known to have minimal calories and contains minimal amounts of fat. Instead of eating in restaurants, you should prepare your own meals. When you prepare your meals, you have full control of every ingredient that gets in the food.

Be active

An active body burns more calories more than a sedentary one. To be active, you don't need to join the gym, and neither do you need to be a fitness guru; you only need to do simple physical activities that will burn calories.

Parking your car a few blocks away from your office or taking the stairs instead of lift will go a long way in helping you to shed the extra calories that make you overweight.

If you want to lose weight much faster, you should engage in more vigorous exercises such as jogging, swimming and running. Also, if you have the resources, you can join the gym or buy gym equipment and be exercising at home. While exercising, always ensure that you take your exercises slowly.

For example, don't wake up one day and decide to run five kilometers. This will not only exhaust you, but it will also injure you. To be on the safe side, start with the light exercises, then as you get fit, you can graduate to more strenuous exercises.

Take weight loss supplements

Although, weight loss supplements have suffered a bad reputation over the years, with many people saying that they are ineffective and have a plethora of side effects, there are many natural weight loss supplements that don't have any side effects.

You can talk with your doctor or dietitian and they will recommend you a supplement that will help you in your weight loss journey. Most natural supplements work by reducing appetite and increasing the rate of metabolism. This helps you to easily lose weight.

Reward yourself

Nobody hates a pat on the back for work well done. When you make a milestone in your weight loss journey, you should always reward yourself. For example, if you attain your weekly weight loss goal, you should reward yourself by buying yourself a present.

For example, you can buy yourself a pair of shoes or a new piece of clothing. When you reward yourself, you make the weight loss journey more exciting and fun. This plays a great role in motivating you throughout the weight loss journey.

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Weight Loss While Intermittent Fasting

Over the years there have been several studies conducted and experiments done to find the effectiveness of weight loss through intermittent fasting. The term intermittent fasting basically means splitting up the day in zones, there will be eating zones and others will be fasting zones. More popularly known as eating windows and fasting, the key is maintaining the proportion and working in the gaps while doing it. Weight loss by this medium is simpler than hefty workouts or specially breastfeeding moms who cannot afford the time to manage a gym or workout. Intermittent fasting is just what people want to do, eat whatever one wants to have that is chocolates, cream and other fat products and let the calories go into deficit. To get the hang of intermittent fasting and how weight loss occurs with its convention in daily lifestyle, here is a brief summary of how to practice it and take benefit from it-

1) Choose the 24 hours IF technique or 12 hour window-

There are several types of intermittent fasting schedules that can be decided on, some vary from 24 hours plus which means eating on Tuesday 6pm and then taking the next meal on Wednesday 6pm. A fast that long should not be promoted as such since it affects the metabolic rate and in turn health deteriorates. The better option is to choose a 12 hour window, where fasting is done for half a day and then any fat or carbohydrate food which is beneficial for the body. What happens is when one meal is taken, the body uses it till the next 12 hours and when it is digested the calorie which is stored as fat is burnt and used by the body. Weight loss takes place with that and after some time the urge and hunger pangs also disappear as the body gets used to it.

2) Keep the diet simple and short-

Weight loss through intermittent fasting only happens when it is practiced consistently. For consistency there should be a plan that is simple and easily followed on a daily basis. Fix food groups on 12 hours intervals and just have those. Balancing the groups in simple ways would determine the intake of food which is essential for the body's well being, good metabolism and eventually weight burning out in a way unexpected. The group can have calcium, fiber, carbohydrates and fats. The only thing is to balance it appropriately.

3) Reduces stress on the body needing to snack time and again-

Intermittent fasting basically molds the body needs in a way where needs of frequent snacking automatically die down. So what happens is the time when extra meal intake and fat used to store in the body, that particular time is simply chopped off from the daily routine and weight loss starts happening with this. The stress that the body took in processing, digesting and using the fat and extra meal in take is also reduced, instead the same amount of energy is used in digesting the stored calories and burns it down by reducing fat on stomach and other parts of the body.

4) Blood sugar levels and routines are adjusted appropriately-

With intermittent fasting there are various advantages to health factors, and one of them is balanced blood sugar levels as the in take in the body reduces. Studies show that lesser cravings happens and apart from sugar level, blood pressure, stress and heart diseases are also taken under control through this form of dieting. So not only would rigorous workouts be avoided and tough food cuts would not take place, eating just about everything one desires and still reducing weight happens in a span of few months. Moreover, there are more healthy and nutrients food intake developed over a period of time which when IF is not followed is tough to make a habit of.

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