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Losing Weight without the Yo-Yo Effect in Everyday Family Life

Losing weight without the yo-yo effect works best with a healthy and balanced diet for the whole family. In order for weight loss to work successfully in stressful everyday family life, avoid strenuous and one-sided diets.

Special diets are hardly feasible in stressful everyday family life. If sport is then also recommended, the dream of the desired figure seems to be an illusion. Losing weight without exercise and with little time is possible and you don’t have to follow a specific diet.

Diet is a real challenge in losing weight in everyday family life

Most people have tried numerous diets. Many were successful and lost weight. But the problem is always the yo-yo effect after a diet. Because that often occurs as soon as the diet is ended. Often you then quickly weigh more than before the diet and are frustrated. In addition, losing weight with a diet is usually a challenge.

If you’re still short on time and dieting between changing diapers, checking homework, doing quick housecleaning, etc., losing weight is associated with additional stress. Thus, the diet is doomed to failure. Especially when you’re whipping up a delicious meal for the family and need to stick to your diet plan at the same time.

Tips for losing weight without exercising

At the same time, it is difficult for a mother to do sports every day in the stressful everyday family life. Because how do you create space with small children? But the good news for mothers is: You can also lose weight in everyday family life without the yo-yo effect. Because to lose weight and become slim, you need a healthy and balanced diet. For this purpose, try to consider the following when it comes to nutrition in order to be able to lose weight without exercising. In addition, you should first calculate your BMI value to find out how your weight should be classified.

  • Hardly any carbohydrates and consume a lot of protein.
  • Trust in high-quality fats.
  • Beware of juices and high-sugar fruits.
  • A negative calorie balance is essential.

Losing weight without the yo-yo effect through healthy nutrition for the family

Consciously avoid a strict and one-sided diet. Because when you establish healthy eating habits for you and your family, you all benefit. This saves you the extra cooking and reduces stress. If you want to lose weight without the yo-yo effect, then avoid eating high-carbohydrate food in the evening. However, note that they are valuable sources of energy. Therefore, you should not completely eliminate them from your meal plan. And from time to time it can also be a pizza. But permanently losing weight in everyday family life is only possible with a healthy diet. Healthy means the following:

  • Lots of fresh vegetables and fruit (5 servings a day),
  • many whole grain products,
  • little meat and animal fats,
  • if meat then lean varieties, e.g. poultry,
  • low sugar and sugary foods,
  • It is important that you drink a lot of water or unsweetened tea (at least 1.5 liters per day).

Organize a healthy diet well in everyday family life

A healthy diet with lots of fresh ingredients sounds expensive. But the preparation can succeed quickly with the good organization in everyday life. You should also use shared meals to enjoy together and eat consciously. You should at least take your time for breakfast and dinner because those who eat consciously instead of casually learn to listen to their feeling of satiety. You can also organize yourself as follows:

  • Prepare vegetables in the morning when the little ones are still asleep or away from home.
  • Prepare fresh juices or smoothies in just a few minutes with the blender.
  • Pre-cook meals and freeze them in the freezer. This way you only have to cook one day and only have to warm up the food briefly in the following days.
  • Cut up fruit in the evening for muesli in the morning and store it in a storage container. Tip: Put some lemon juice on the fruit to keep its color. Stored in the fridge, the fruit tastes very good the next morning.

Stimulate metabolism to lose weight

As already mentioned, sport and daily exercise are good for your health. Because with it you can stay fit in everyday life and stimulate your metabolism. You don’t have to do any strenuous exercise to do this. Half an hour of walking, cycling, swimming, gymnastics or yoga at home with children is enough. Sport helps you lose weight easily without the yo-yo effect. Because in addition to stimulating the metabolism, sport also has a motivating effect and it is easier to do without the little sweets in between.

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health

7 Effective Tips for Healthy Weight Loss

If you want to lose weight healthily, avoid strict diets. Instead, heed simple tricks and weight loss tips to permanently reduce weight and become slim.

Healthy and permanent weight loss

If you are struggling with a few kilos more or if you are very overweight and want to reduce your weight permanently, you should avoid strict diets. Because these often result in a yo-yo effect and after initial success, the unwanted kilos come back. Therefore, it is worth trying to lose weight in a healthy way. This allows you to successfully become slim and maintain your desired weight. For this it is important to use more energy than you take in. To achieve this, there are a few tricks that will help you in everyday life. In addition, you can use psychological tricks to lose weight in everyday life.

The best tips for healthy weight loss

We have put together a few weight loss tips to ensure that no serious illnesses occur or that you finally get your dream figure. If you heed just a few of them, you will notice a positive change. And gradually you can work on integrating all these habits into your everyday life in order to be able to reduce weight permanently. Also, note the tricks to look slimmer and appear thinner.

1) Avoid strict diets

Diets are usually strict and associated with lots of prohibitions. As a result, they aren’t fun and you rarely see them through to the end. And then there is the so-called yo-yo effect. To avoid the yo-yo effect, you should avoid new and unusual diets. Instead, try to adopt a healthy lifestyle that will help you lose weight permanently. This should not be torture but strengthen your own well-being and self-confidence. And if you do fall into a bad habit, don’t be so hard on yourself!

2) Drink lots of water to lose weight

An often underestimated trick to losing weight effectively is to drink enough water. This is because it stimulates metabolism. As the Techniker Krankenkasse summarizes in a guide, an adult should drink around 1.5 liters of liquid per day. The rest of the need is met through diet. So get used to drinking water with every meal, at your desk, while exercising, or in front of the TV. Unsweetened teas or a juice spritzer are also ok. Other good reasons to drink water are:

  • Water has no calories.
  • It can also be somewhat filling.
  • Water has a positive effect on the whole digestion of food.
  • It actively helps burn fat reserves.

3) A balanced diet is essential

A healthy and balanced diet is also necessary to lose weight. You should therefore include enough vegetables and fruit in your diet. These contain vitamins, fiber, and plenty of minerals that benefit your body. Use the “five a day” rule as a guide: you should eat a total of 400 grams of vegetables and 250 grams of fruit every day. And the beauty of it is that it makes your meals varied and delicious. Also, note weight loss tips for cooking, eating, and in the kitchen. And if you pay attention to variety in your diet, you will ensure that the necessary nutrients are supplied to the body. And this is especially important for nutrition during pregnancy.

4) Food helps you lose weight

Basically, diet is the key to achieving your desired weight. So it is very important that you start making dietary changes to get lean. Certain foods can help you to burn fat and increase your performance. If you do it right, you influence the metabolism in such a way that the pounds automatically tumble. The following table draws attention to 5 foods that help you lose weight. For more information, read our avocado tips.

5) Fiber fills you up

Dietary fibers ensure a long feeling of satiety. Therefore, they are good for losing weight. Fiber fills your stomach but has few calories and keeps blood sugar steady. When you eat high-fiber foods, you stay full longer compared to meals high in sugar. Foods rich in fiber are e.g. whole grain products, muesli, cabbage, beans, apples, or bananas. In addition, these indigestible food components are good because they stimulate intestinal activity and support the intestines in their tasks. Consequently, sufficient dietary fiber intake (30g per day) ensures a healthy intestinal flora and strengthens the immune system.

6) Raw food diet as a weight loss tip

Another recommendation for healthy weight loss is a raw food diet. But these words are always popular when it comes to purification, a detox diet, or deacidification of the body. The reason is that these foods are mostly natural and are heated as little as possible during processing and therefore still have many important ingredients that are good for the human body. While other foods are often processed by industry and lose important ingredients.

7) Avoid unfavorable carbohydrates

A healthy and balanced diet also includes the omission of unfavorable carbohydrates. These include wheat products such as white bread or pasta. Instead, eat whole grain bread or spelled pasta, which will keep you full for longer. You should also avoid sugar, sweetened drinks, and ready meals as much as possible. However, that doesn’t mean you have to give up sweets completely. This in turn would lead to frustration and demotivation. Here are some tips on how to identify and avoid sugar.

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Lifestyle

Losing Weight With Ginger: What is Behind it?

Losing weight with ginger is just one of the many effects that the healthy root is said to have. We have summarized for you what is involved and the results of studies.

Various foods are said to help you lose weight – including ginger. The hot tuber is known for its healthy effect on the human organism. The influence on our digestion is also not new. In traditional Ayurvedic nutrition, ginger is said to stimulate the digestive fire (Agni).

In this article you will find out whether losing weight with ginger works, how the tuber affects our metabolism and what you should pay attention to.

Losing weight with ginger: the study situation

Numerous studies have looked at the effects of ginger on our digestion and metabolism to find out if losing weight with ginger is possible. The pungent substances contained are primarily responsible for the effect on our digestion. We have compiled the results of the studies for you:
A superordinate study from 2019 evaluated data from previous studies with overweight participants and came to the following conclusions:
Ginger can successfully help reduce body weight and has had a positive effect on the waist-to-hip ratio.
Ginger also lowers blood sugar levels. As a result, the body uses the fat reserves more quickly to generate energy.
In addition, the tuber increased the healthy HDL cholesterol in the blood.
However, not all studies come to the same conclusion. Another study from 2012 found no significant effect of ginger on body weight. On the other hand, ginger was able to reduce the appetite of the participants.
A pilot study of overweight men also found that ginger curbs appetite and increases satiety.
Another study in 24 healthy volunteers found that taking ginger before a meal stimulates digestion and causes food to be digested faster. This effect also relieves digestive problems, such as bloating.
Examination of the blood lipid levels of a double-blind clinical study with 85 subjects showed that the LDL cholesterol levels of the participants treated with ginger decreased significantly.
This effect could be valuable for the treatment of type 2 diabetes in the future. A 2017 study involving 45 diabetic patients showed that ginger has a positive effect on blood sugar and cholesterol levels.

Losing weight with ginger: our conclusion

Losing weight with ginger alone is not possible. For this, ginger would either have to prevent nutrient absorption or significantly increase consumption. However, there is no scientific evidence for this. The healthy tuber cannot replace a balanced diet and sufficient exercise. However, the effects of ginger can help you lose weight.

So you can definitely benefit from the healthy effects of ginger. You don’t have to eat a lot of the spicy tuber for this. In the studies mentioned, one to three grams of ginger were used daily for several weeks.

It is also worth including ginger in your diet because of its anti-inflammatory and antioxidant effects. You have countless options:
To get your metabolism going in the morning, you can prepare ginger water or ginger tea. This way you don’t take in any extra calories.
Golden milk, a popular drink from Ayurvedic nutrition, is also a great way to eat fresh ginger.
You can also use ginger to flavor your dishes. The spicy note of ginger refines soups, stews or curries. How about carrot and ginger soup, for example?
Tip: Other herbal remedies such as cinnamon, cumin or apple cider vinegar can also help you lose weight.

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Lifestyle

Weight, Personality, Depression: This is How Vegetarians and Meat Eaters Differ

How do eating habits affect people? Researchers at the Max Planck Institute wanted to find out: In a large-scale study, they compared people who eat meat with those who consume little or none.

Diet with or without meat: these are the differences

The researchers were interested in three characteristics – the subjects’ weight, their mental health and personality traits. The results:

1. Weight

Participants who ate less meat and dairy products had a lower BMI – i.e. they were leaner. According to the study, this is because animal products are often higher in calories and contain more saturated fats. They are also consumed more frequently than processed foods and are therefore even higher in calories.

2. Personality

People who ate fewer animal products tended to be more introverted in the study. It is unclear what the reason for this is, says Veronica Witte, head of the study, on Bayerischer Rundfunk (BR). “It could be because more introverted people tend to have more restrictive eating habits or become more socially isolated because of their eating habits.”

The scientists also investigated whether there was a link between the plant-based diet and neuroticism. People Higher in Neuroticism People are considered to be more anxious, moody, and irritable. Previous studies have suggested a link between a vegetarian diet and neuroticism. However, the current study could not confirm this.

3. Mental Health

The study also analyzed whether vegetarians were more likely to be depressed. Previous studies had pointed this out as well. However, the researchers at the Max Planck Institute were also unable to confirm this connection.

Lessons from the study

The scientists conclude from their study that a vegetarian lifestyle can above all be an effective way to combat obesity. The results also suggest that introverts are more likely to adjust their diet accordingly. Further studies are needed to clarify why this is the case.

Utopia says: The findings of this study again indicate that a vegetarian diet does not have any health disadvantages – on the contrary. And it’s better for animals and the environment anyway.

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health

9 Foods That Help With Weight Loss

Eat as much as you want, but still lose weight – that’s what many people dream of. Unfortunately, there are no foods that will actively make you slim the more you eat. However, there are foods that help you lose weight or are simply so low in calories that you can eat them without a guilty conscience. Here you can find out what they are.

About 67 percent of men and 53 percent of women in Germany are overweight – and accordingly millions of people would like to lose weight. There can be various reasons for this, for example for the sake of health or simply to feel better (again). The problem is that many of those affected rely on the wrong strategy, such as radical diets, and thus do not achieve any success, at least not in the long term. Instead, the yo-yo effect occurs.

Because sustainable weight loss only works through a permanent change in lifestyle and this is based on three pillars: motivation, exercise and nutrition. Only together do they lead to the desired success. However, diet plays a particularly important role: it determines the calorie intake and, to a large extent, whether you gain or lose weight.

The basic principle of weight reduction

On paper, weight loss is a simple calculation: if you take in more calories than you expend, you gain weight. If you burn more calories than you take in, you lose weight. Your weight is therefore largely controlled by your diet.

But a closer look at the three pillars makes it clear that they mesh like the cogs of a clockwork: A change in diet and exercise habits only works with motivation. More sport increases the body’s basal metabolic rate, which in turn makes a radical diet superfluous. But only if no more calories are consumed than consumed does sport lead to success, which in turn increases motivation.

It’s an upward spiral, so to speak, if you approach the sustainable diet correctly. The right foods are an important part of this, but they cannot lead to weight loss on their own.

These foods make losing weight easier

Unfortunately, weight loss isn’t as simple as choosing the right foods and eating as much of them as possible. But choosing your food carefully makes sense to maximize diet success and secure it in the long term. Your goal should therefore be to eat healthier permanently without having to give up too much – otherwise the risk of relapse is high.

What you need, therefore, are foods that are delicious, yet low in calories and provide you with all the essential nutrients so you don’t slip into quantitative or qualitative malnutrition. Foods that fill you up and maybe even boost your metabolism so you burn more calories without having to exercise more.

Here is a list of foods that bring exactly such effects and can therefore support your weight loss:

Water

Water is the elixir of life for humans and therefore the most important food of all. It should be the first thing you eat in the morning and the last thing in the evening.

It is best to choose still water, alternatively with carbonic acid or as a tea. This allows you to give your body a feeling of satiety and new energy, without any calories.

On the other hand, juices and soft drinks are a bad choice because they contain sugar or other unhealthy substances. Not only is this bad for your health, but it can also encourage weight gain. An exception can be special juice cures. But in normal everyday life it is important to drink enough water – preferably in small portions distributed throughout the day.

You are welcome to spice it up a bit with the following ingredients, because then the water not only tastes better, but it is even healthier:

Ginger: The root is rich in vitamins and antioxidants. Therefore, it is considered a natural anti-aging and healing agent. It is also used as a spice and gives the water a slightly pungent taste. Ginger, for example, is said to help against nausea and strengthen the immune system. In addition, it stimulates the metabolism.
Lemon: Lemon water is all the rage right now, and not without reason. A dash of lemon in the drinking water provides valuable vitamin C and thus strengthens the immune system. It is also said to reduce cellulite and improve fat digestion.
Apple cider vinegar: The taste may take some getting used to, but apple cider vinegar in water is considered extremely healthy. It boosts metabolism, strengthens the immune system, regulates blood lipid levels and has a detoxifying effect.
Berries: Fresh or frozen berries in the water give it a delicious taste and provide you with valuable vitamins. The so-called “Infused Water” also helps with detoxification.
Herbs: Finally, fresh herbs can also be added to the water. Mint and lemon balm are particularly suitable, for example in combination with lemon or berries. The flavored water not only tastes better, but also absorbs valuable nutrients from the herbs. Depending on the type chosen, this has positive effects such as calming the nervous system or regulating digestion.
As you can see, drinking water does not have to be boring and you are welcome to combine these healthy additives as you wish. So when you get hungry, always drink a glass of water first, with or without natural additives. In many cases, the hunger will disappear or you will automatically eat less afterwards. Nevertheless, in a sustainable diet you should of course not eat too little, but eat the right things.

Nuts

One of those right foods are nuts, although they tend to be avoided on diets due to their high calorie content. In fact, you should only use them in moderation, but avoiding nuts altogether is not recommended.

Nuts help reduce inflammation in the body and are believed to be beneficial for heart health.

In addition, they lower the cholesterol level and provide healthy fatty acids, valuable nutrients and an optimal ratio of proteins and dietary fibers. Nuts keep you full for longer and prevent cravings. It’s best to eat about a handful of unprocessed organic nuts per day.

Vegetables

Vegetables in all their variations are indispensable for a balanced diet and for every diet.

Unlike fruit, vegetables contain very little sugar of their own. This means that it is low in calories and can also be consumed in large quantities.

It also offers a high nutrient density: You can absorb many valuable vitamins, minerals and trace elements from vegetables without having to worry about unhealthy ingredients such as sugar.

Of course, it is important that the vegetables are fresh and unprocessed and not contaminated with chemicals. So pay attention to organic quality. Frozen vegetables can also be a good choice if they have been frozen straight after harvest and unprocessed.

So you can grab your fill of many types of vegetables and eat your fill without a guilty conscience. You should only be careful with sweet potatoes, swedes and beetroot, which are somewhat richer in sugar and calories. They are still considered healthy, so they should be on your menu in smaller quantities.

Extremely low in calories but rich in nutrients are, for example

cucumbers
spinach
chard
tomatoes
carrots
broccoli
mushrooms
Kale
rhubarb
asparagus
fennel as well
Any kind of green salad

Potatoes are also considered a healthy vegetable, but they contain a comparatively large amount of carbohydrates and should therefore be a side dish rather than a main food.

Low in calories but high in nutrients, this makes vegetables the perfect food if you want to lose weight. In principle, you can eat as much of it until you are full. But be careful with dressings made of oil, dips or similar additives, because these quickly turn vegetables into a calorie bomb.

You should also not eat too many vegetables raw, as this can cause bloating. A pure raw food diet can also lead to vitamin and nutrient deficiencies. Vegetables should therefore be an important part of your diet, both raw and boiled, roasted, grilled, steamed or steamed – but it’s all about the right balance.

Pseudo grain

In addition to vegetables, many people rely on grains in their daily diet as “fillers”. It’s not a must, but it’s not forbidden either.

So you don’t have to follow low-carb diets or similar trends to lose weight sustainably. Instead, pseudo grains are an optimal choice.

Behind this term are grains, which are used in a similar way to cereals, but belong to different plant species. The best known examples are quinoa, amaranth and buckwheat. They are considered to be rich in protein and important minerals. They are also gluten-free, which distinguishes them from many grains. It is precisely this mixture of proteins, fiber, healthy fatty acids, valuable micronutrients and healthy carbohydrates that make pseudocereals so popular.

They can be processed in a variety of ways and taste good, for example, puffed in muesli, cooked as an alternative to rice or as meatless patties, to name just a few of the many possibilities.

Due to their high protein content, they provide a quick and lasting feeling of satiety, so you have to eat less than with conventional cereals to get full, while giving your body significantly more nutrients. Pseudo-cereals should therefore be on your menu as an alternative, as an alternation or as a combination to conventional cereals.

Legumes

Legumes in all their variations are also considered to be very healthy and ideal for a sustainable diet. These include, for example, peas, lentils or beans and all products made from them, from hummus to pasta.

Similar to pseudocereals, it is the high protein content that makes legumes ideal for weight loss, because they are filling and at the same time stimulate digestion.

They also contain a lot of iron and lower the cholesterol level. Other valuable nutrients are vitamins B1, B6, folic acid and potassium.

However, legumes can cause digestive problems if you add them to your diet suddenly or in large quantities, and they’re not exactly low in calories. Therefore, slowly approach the beans, lentils and peas, then they will become a valuable companion in your weight loss – and beyond.

Seed

The so-called Aztec diet was in vogue for some time and is based on the basic principle: losing weight with the help of seeds.

While a one-sided diet is never recommended, one thing you can learn from this approach is incorporating seeds into your diet.

Because chia, flax, sesame and hemp seeds, but also pumpkin and sunflower seeds are considered extremely healthy and helpful for weight loss. On the one hand, this is due to the fact that they only swell up completely in the stomach and thus ensure a long-lasting feeling of satiety even with small amounts. On the other hand, they have a high nutrient density. Above all, they provide large amounts of omega-3 fatty acids, calcium, iron, magnesium and selenium – to name just a few nutrients. They are also rich in protein and fiber.

So they fill you up for a long time, lower cholesterol levels and blood pressure, support the hormone balance, have an anti-inflammatory effect, stimulate digestion and act as a protective mucous layer for the intestines.

Seeds thus help you to eat fewer calories, but at the same time provide your body with important nutrients. You can and should therefore include them in your daily diet as pudding, in soup, in a salad, in a vegetable bowl, in muesli, in yoghurt or in many other ways.

By the way: You can process many seeds, legumes and pseudocereals as well as some types of grain into sprouts and seedlings. This makes them more tolerable and even healthier, but requires a bit of know-how and time.

Fruit

Lots of fresh fruit and vegetables – you have certainly heard this basic rule many times and used it as a guide for weight loss.

However, the fruit issue is a double-edged sword, because many types of fruit have a high fructose content.

This not only means a comparatively high number of calories, but also a burden on your health.

Although it is a natural sugar, it has the same negative effects on your body and weight as processed sugar. Therefore, it should only be consumed in small amounts. Eating as much fresh fruit as possible is therefore not a good strategy for weight loss or a healthy diet in general. Nevertheless, fruit undoubtedly belongs on the menu. So eat fresh fruit regularly, but rather in small amounts and choose the types consciously.

For example, they are low in sugar

apples
pears
oranges
watermelons
grapefruits

The following applies: the riper the fruit is and the sweeter it tastes, the more fructose it contains. Very sweet varieties or overripe fruit should therefore be avoided. A good alternative are berries in all their variations, because they are low in calories and packed with valuable nutrients.

Strawberries, for example, contain a lot of folate, currants have more vitamin C than lemons, blackberries are rich in vitamin A and blueberries contain more vitamin E. The nutrient density of berries is therefore extremely high, coupled with little fructose and carbohydrates – so you can eat with a clear conscience may.

Coffee

Good news if you love coffee: you don’t have to do without it despite your diet.

In fact, it can even help with weight loss. Not only does it boost your digestion and metabolism, it also stimulates brown body fat cells.

This means that you will burn extra calories and not actively lose weight, but at least you will gain weight less quickly. Up to four normal-sized cups of around 200 milliliters per day are considered safe, provided you are not consuming caffeine elsewhere. You should also avoid sugar in your coffee.

Tea

However, if you are less the coffee type and prefer tea, you can also fully enjoy this pleasure. Tasty tea can help you if you’re struggling to drink enough water. However, you should definitely avoid sugar, milk, honey or even syrup here, so as not to turn the actually very healthy food into an unhealthy calorie bomb.

Spread throughout the day, fruit and herbal teas are particularly suitable for adding some variety to your drinks. These usually contain no caffeine and can therefore be enjoyed without restrictions.

Green teas such as Sencha or Matcha in particular are said to have properties that help with weight loss. In addition to numerous vitamins and metabolism-boosting caffeine, they contain the secondary plant substance catechins. This can have a positive effect on blood sugar levels, but can also help with high blood pressure, among other things. Other caffeinated varieties such as white, black, yellow and jasmine tea also contain this substance.

In order to preserve the valuable ingredients as well as a good taste and, above all, a safe, well-tolerated food, you should always pay attention to the correct preparation of tea.

Conclusion

There are no foods that will automatically shed the pounds. But once you make the right food choices, you no longer need to go hungry to lose weight and maintain long-term dieting success.

So if you snack on fresh berries instead of chocolate or eat quinoa with vegetables instead of pasta and cheese in the evening, a diet doesn’t feel so bad. You will probably even feel much better after a short time, since you will not only lose weight, but also supply your body with more valuable nutrients and benefit from them in terms of health.

So these foods will help you get leaner and healthier. These effects are even greater if you keep an eye on the other two pillars of motivation and sport and avoid high-calorie and high-sugar foods.

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