DOCSLIB.ORG

Module 1: Why Most Diets Fail

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Module 1: Why Most Diets Fail Module 1: Why Most Diets Fail If you’re here now, you’ve probably tried a few diets. These diets, most likely, haven’t led to the long-term health improvements you’ve been seeking. This problem is so common, I’m devoting an entire lesson to it. So many people go on diets. And so many people fail to get the results they want. Why? I see two main reasons. The first reason is simple. From a biochemical perspective, some nutritional strategies work better than others to promote sustainable fat loss, improve energy, reduce inflammation, etc. In other words, different diets have different physiological effects. Let’s start there. A calorie is not a calorie It’s clear that certain ways of eating produce better results than others. Unless you believe that all nutrients have equal effects in the human body, this fact is undeniable. Nonetheless, there’s a lot of confusion out there on this topic. For instance, some “experts” claim it doesn’t matter what type of calories you eat, as long as you limit those calories. When it comes to weight loss, it doesn’t matter if you eat a 500 calorie salmon and kale salad, or a 500 calorie jumbo cookie. Same calories, same result. This logic can be distilled into the platitude: A calorie is a calorie. At first glance, it sounds credible. A calorie is how we measure the energy content of food, so shouldn’t we rely on this measure to determine how much energy is stored in our body after eating that food? To answer, consider an interesting study published in 2003 in the Journal of Endocrinology and Metabolism.(1) In this trial, women eating a ketogenic diet lost more weight than women eating a calorie-restricted, higher carb diet. The keto women weren’t calorie restricted, yet still lost more weight! The point is, the human body is a complex machine. Different nutrients—even in equal caloric amounts—have different hormonal and metabolic effects. For example, eating 500 calories of bowtie pasta causes a large release of insulin—your fat storage hormone—from your pancreas. On the other hand, eating 500 calories of butter-soaked veggies will have a much smaller insulin impact. We’ll talk more about insulin in later modules. This energy storage hormone is the key to ketosis. But for now, understand that—when it comes to weight, energy levels, and most other health metrics—a calorie is not a calorie. What about calorie restriction? Ever watched the Biggest Loser? By the end of the show, the contestants have usually dropped significant pounds. The Biggest Loser diet, however, is nothing revolutionary. It follows a widely-subscribed diet principle: Eat less food. This is called calorie restriction. Calorie restriction is the secret sauce of most weight loss diets. It’s the practice of limiting calories day after day, week after week, month after month—usually around a 15 to 50% decrease. So if you normally eat 2,000 calories per day, you’d eat 1,500 per day on a calorie restricted diet. In the short term, calorie restriction does promote weight loss. That’s why the Biggest Loser has results worth airing. The show doesn’t mention, however, that contestants regain most of the lost weight after the show wraps up. Why? Because—as an adaptation to the low calorie diets—their metabolisms slow down. In other words, they burn less energy at rest. It’s their bodies saying: Hey, if we’re gonna do this CR thing day after day, I’m gonna switch over to low power mode. And once low power mode gets activated, it stays activated. In fact, one study on 16 participants from The Biggest Loser found that their metabolisms were still depressed six years after the show!(2) Critics counter that weight loss by itself decreases metabolism. You're smaller, so now you need less food. But here’s the problem with that explanation. On calorie restricted diets, metabolic rate drops more than predicted by weight loss alone. In one controlled study, researchers put 48 overweight people on either calorie restricted or non-calorie restricted weight maintenance diets for six months.(3) Not only did the calorie restricted groups have reduced RMR, they also did less physical activity than the control group. The low power mode analogy really fits here. Starvation is well known to induce apathy and sluggishness. The punchline is: Calorie restriction doesn’t work for sustainable weight loss. When normal portions resume, the weight comes roaring back. The failure of calorie restriction explains a big chunk of why most diets fail. But there are deeper reasons. A more fundamental reason why most diets fail Most people consider diets to be temporary. Fifteen and 30 day resets are all the rage right now. The claim is: Do this month-long program and you’ll achieve all your health goals. You’ll be able to hike in the mountains with your family, step on the scale without feeling ashamed, and feel boundless energy at 4 PM in the afternoon. But what happens on day 31? That’s not clear. Some people may stick with the new program. And maybe it will pay off. But others will return to old habits. Think about it this way. Your old eating habits were formed over many years. Can a 15 day reset diet reverse those behaviors? Of course not. And that’s the fundamental reason most diets fail. You can’t uproot old habits with a short-term mindset. And so, 2 months after the reset diet, Bill is back on his couch with a big bowl of cereal at 10 PM on Friday. It’s not part of the program, but the program is over, right? Why not eat what I want? The old way of doing things is deeply entrenched. Reversing it requires more than willpower. It requires a plan to uproot old habits and instill you with a new identity. Basically, you want to become the kind of person who puts health #1, from a nutritional perspective. When this identity takes hold, a diet is no longer temporary. Healthy decisions become second nature because they’re part of who you are. No sacrifice required. In the next module, we’ll be talking about habit change—how to break bad habits and instill good ones, specifically in the realm of dieting. This is the bedrock of success for any regimen, including keto fasting. Get your habits handled, and the rest will follow. Module Summary ● A calorie is not a calorie. Different foods have different effects on your metabolism. ● Calorie restriction doesn’t work for long-term weight loss. Metabolism stays depressed, and the weight is regained when normal eating is resumed. ● The fundamental reason most diets fail is that old habits aren’t sufficiently uprooted. ● To have long-term success, you must become the kind of person who consistently eats healthy SCIENTIFIC REFERENCES: 1) Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women, The Journal of Clinical Endocrinology and Metabolism 2) Persistent metabolic adaptation 6 years after "The Biggest Loser" competition, Obesity 3) Effect of Calorie Restriction on Resting Metabolic Rate and Spontaneous Physical Activity, Obesity.
Load more

Recommended publications
  • Energy Expenditure and Body Composition Changes After an Isocaloric Ketogenic Diet in Overweight and Obese Men1,2
    Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men1,2 Kevin D Hall,3* Kong Y Chen,3 Juen Guo,3 Yan Y Lam,4 Rudolph L Leibel,5 Laurel ES Mayer,5 Marc L Reitman,3 Michael Rosenbaum,5 Steven R Smith,6 B Timothy Walsh,5 and Eric Ravussin4 3National Institute of Diabetes and Digestive and Kidney Diseases, Bethesda, MD; 4Pennington Biomedical Research Center, Baton Rouge, LA; 5Columbia University, New York, NY; and 6The Translational Research Institute for Metabolism and Diabetes, Orlando, FL ABSTRACT an increased proportion of the diet as carbohydrates results in el- Downloaded from Background: The carbohydrate–insulin model of obesity posits evated insulin secretion that suppresses the release of fatty acids that habitual consumption of a high-carbohydrate diet sequesters into circulation and directs circulating fat toward storage. Ad- fat within adipose tissue because of hyperinsulinemia and results ditionally, the decreased availability of fatty acids for use by in adaptive suppression of energy expenditure (EE). Therefore, metabolically active tissues, such as heart, muscle, and liver, is isocaloric exchange of dietary carbohydrate for fat is predicted to perceived as a state of cellular internal starvation, possibly ajcn.nutrition.org result in increased EE, increased fat oxidation, and loss of body fat. through an increased ratio of cellular AMP to ATP (4), leading In contrast, a more conventional view that “a calorie is a calorie” to an adaptive decrease in energy expenditure (EE)7 and an in- predicts that isocaloric variations in dietary carbohydrate and fat crease in food intake (1, 4–7).
    [Show full text]
  • Metabolic Advantage of Low-Carbohydrate Diets
    Journal of the International Society of Sports Nutrition. 1(2):21-26, 2004 (www.sportsnutritionsociety.org) IS A CALORIE REALLY A CALORIE? METABOLIC ADVANTAGE OF LOW-CARBOHYDRATE DIETS Anssi H. Manninen, Advanced Research Press, Inc., Setauket, New York, USA. Address correspondence to [email protected] Received July 24, 2004/Accepted November 15, 2004/Published (online) ABSTRACT The first law of thermodynamics dictates that body mass remains constant when caloric intake equals caloric expenditure. It should be noted, however, that different diets lead to different biochemical pathways that are not equivalent when correctly compared through the laws of thermodynamics. It is inappropriate to assume that the only thing that counts in terms of food consumption and energy balance is the intake of dietary calories and weight storage. Well- controlled studies suggest that calorie content may not be as predictive of fat loss as is reduced carbohydrate consumption. Biologically speaking, a calorie is certainly not a calorie. The ideal weight loss diet, if it even exists, remains to be determined, but a high-carbohydrate/low-protein diet may be unsatisfactory for many obese individuals. Journal of the International Society of Sports Nutrition. 1(2):21-26, 2004 Keywords: low-carbohydrate diets, ketogenic diets, high-protein diets, obesity, energy balance, Atkins diet, body composition, thermodynamics INTRODUCTION people 2. In fact, participants lost slightly more weight on the control diets. Obesity results from an excess of energy Thus, in reality were low-fat weight loss diets intake over energy expenditure. If the obese to be marketed according to the laws individual wants to lose weight, then the governing the pharmaceutical industry, they solution is extremely simple: energy would not pass scrutiny, as they have not expenditure must exceed energy intake for a been shown to be more effective than control suitable length of time.
    [Show full text]
  • Perspective: Public Health Nutrition Policies Should Focus on Healthy Eating, Not on Calorie Counting, Even to Decrease Obesity
    PERSPECTIVE Downloaded from https://academic.oup.com/advances/advance-article-abstract/doi/10.1093/advances/nmz025/5479414 by Universidade Federal de Santa Catarina user on 06 May 2019 Perspective: Public Health Nutrition Policies Should Focus on Healthy Eating, Not on Calorie Counting, Even to Decrease Obesity Ana C Fernandes,1,2 Débora K Rieger,1 and Rossana PC Proença1,2 1Nutrition Postgraduate Program (Programa de Pós-graduação em Nutrição); and 2Nutrition in Foodservice Research Centre (Núcleo de Pesquisa de Nutrição em Produção de Refeições, NUPPRE), Federal University of Santa Catarina (UFSC), Florianópolis, SC, Brazil ABSTRACT Calorie-focused policies, such as calorie menu labeling, seem to result in minor shifts toward healthier choices and public health improvement. This paper discusses the (lack of) relations between energy intake and healthy eating and the rationale for shifting the focus of public health nutrition policies to healthier foods and meals. We argue that the benefits of reducing caloric intake from low-quality foods might not result from the calorie reduction but rather from the reduced consumption of low-quality foods. It is better to consume a given number of calories from high-quality foods than a smaller number of calories from low-quality foods. It is not possible to choose a healthy diet solely based on the caloric value of foods because calories are not equal; they differ in nutritional quality according to their source. Foods are more than just a collection of calories and nutrients, and nutrients interact differently when presented as foods. Different subtypes of a macronutrient, although they have the same caloric value, are metabolized and influence health in different ways.
    [Show full text]
  • Low-Carbohydrate Diets in the Management of Obesity and Type 2 Diabetes: a Review from Clinicians Using the Approach in Practice
    International Journal of Environmental Research and Public Health Review Low-Carbohydrate Diets in the Management of Obesity and Type 2 Diabetes: A Review from Clinicians Using the Approach in Practice Tara Kelly 1 , David Unwin 2 and Francis Finucane 1,3,* 1 HRB Clinical Research Facility, National University of Ireland, H91YR71 Galway, Ireland; [email protected] 2 The Norwood Surgery, Southport PR9 7EG, UK; [email protected] 3 Bariatric Medicine Service, Centre for Diabetes, Endocrinology and Metabolism, Galway University Hospitals, H91YR71 Galway, Ireland * Correspondence: francis.fi[email protected]; Tel.: +353-91-893348 Received: 2 March 2020; Accepted: 7 April 2020; Published: 8 April 2020 Abstract: Low-carbohydrate diets are increasingly used to help patients with obesity and type 2 diabetes. We sought to provide an overview of the evidence for this treatment approach, considering the epidemiology and pathophysiology of obesity and diabetes in terms of carbohydrate excess. We describe the mechanistic basis for the clinical benefits associated with nutritional ketosis and identify areas of practice where the evidence base could be improved. We summarize the key principles which inform our approach to treating patients with low-carbohydrate diets. The scientific controversy relating to these diets is real but is consistent with the known challenges of any dietary interventions and also the limitations of nutritional epidemiology. Secondly, notwithstanding any controversy, international guidelines now recognize the validity and endorse the use of these diets as a therapeutic nutritional approach, in appropriate patients. Thirdly, we have found that early de-prescription of diabetes medications is essential, in particular insulin, sulphonylureas, and sodium-glucose cotransporter (SGLT2) inhibitors.
    [Show full text]
  • Healthy Weight Wellness Challenge Participant Guide
    Healthy Weight Wellness Challenge Participant Guide 1410 MK 011 02/2018 Let’s get started! Healthy Weight Wellness Challenge Why is a healthy weight important? Reaching and staying at a healthy weight is good for your total health. It helps prevent and control many diseases and ailments. A healthy weight has many benefits, including feeling good about yourself and having more energy to enjoy life. Your weight is the result of many things – height, genes, How to Lose Weight metabolism, behavior, and environment. Staying at a healthy To succeed at losing weight, you need to adopt a new lifestyle. weight requires keeping a balance of energy. You must balance This means making behavior changes such as eating healthier the calories you get from food with the calories you use to foods and being more active. Over time, these things will keep your body going. become habit. This 5-week program will get you started! Learn more in the following pages about each of these Healthy Weight Strategies: • Eating Healthy Foods • Counting Calories • Watching Serving Sizes • Cooking the Low-Fat Way • Staying Active Be sure to fill out the worksheet for each Healthy Weight Strategy. At the end of the program, turn in the completed worksheets to your Healthy Weight Challenge coordinator for a • The same amount of energy IN and chance to win an exciting prize! And along the way, if you find energy OUT over time = a steady weight a weight control strategy that works well for you – keep it up! • More IN than OUT over time = weight gain • More OUT than IN over time = weight loss The amount of energy IN and OUT don’t have to balance Consider the Risks exactly every day.
    [Show full text]
  • MACRONUTRIENT-BASED EATING PLANS Carbohydrate-Limiting Eating Plans
    Introduction Nutrition and health are inextricably linked since, biologically, our nutritional intake largely defines our growth, development, and overall health.1 Health promotion and disease prevention are achieved through a lifestyle approach that includes physical activity and dietary patterns that are energy-balanced and nutrient-dense.2 While most clinicians recognize the risks of poor nutrition, they lack the training to provide effective nutrition counseling. Consequently, this second monograph in the series from the American Academy of Physician Assistants (AAPA), sponsored by Abbott, will focus on some of the most popular eating plans today. In addition to describing the eating plans, the available science behind many of the eating plans and data on their effectiveness will be summarized. While many eating plans are discussed below, the list is not exhaustive. Macronutrient-based Eating Plans carbohydrates 45% to 65% fats 20% to 35% The Institute of Medicine, a non-profit, non-government organization that provides independent, objective analysis and advice to the % % proteins 10 to 35 nation, generally recommends that an adult’s diet consist of 45% to 65% carbohydrates, 20% to 35% fats, and 10% to 35% protein.3 % % % % % % % % % % 10 20 30 40 50 60 70 80 90 100 Each macronutrient provides a fixed amount of dietary calories per gram—carbohydrates and proteins each provide 4 calories per gram, while fats provide 9 calories per gram.4 Macronutrient-based approaches seek to control the ratio of the different macronutrients in a given eating plan. The ratio is individualized based on a person’s goal—those involved in high-intensity training may increase the carbs and carbohydrate-to-protein ratio while those who desire weight loss proteins provide fats provide may decrease the carbohydrate-to-protein ratio.5 The rationale for 9 calories/gram 4 calories/gram macronutrient-based eating is that counting calories (ie, portion control) alone does not take into consideration the types of food a person is eating.
    [Show full text]
  • Facts About Sugar Malawi
    MALAWI FACTS ABOUT SUGAR Issue 1 | November 2019 CONTENTS What is sugar? 03 What is the role that sugars 04 can play in a healthy diet? Eating a balanced diet: 05 food groups How are sugars labelled? 06 Sugar myths 07 – 08 About making sense 09 of sugar References 10 Further infomation 11 2 WHAT IS SUGAR? Sugar is a natural ingredient which provides Maltose – commonly known as malt sweetness to a range of foods and drinks, sugar because it is found in malted drinks including fruits and vegetables, fruit juices, and beer. jams, soft drinks, desserts and dairy products. Different sugars have different properties The most common sugars found in (structure, texture, flavour, sweetness and foods and drinks are: preservative) but the property of each sugar is the same, whether they are naturally Glucose and fructose – found in fruits, present in food and drink or used during vegetables and honey. preparation. Sucrose – commonly thought of as table The body does not distinguish between sugar when referring to ‘sugar’. It is sugars used in manufacturing or in the composed of glucose and fructose and home, and those found naturally in fruits is extracted from sugar cane (grown in and vegetables. For example, sucrose in tropical and sub-tropical parts of the world, an apple is broken down in exactly the including Malawi) or sugar beet (grown same way as the sucrose (sugar) in your in more temperate parts of the world, sugar bowl. However, the rate of which the including Europe). Sucrose is also naturally sucrose is absorbed can vary depending present in most fruits and vegetables.
    [Show full text]
  • Calories Should Be a Principal Concern and Target for Intervention
    Public Health Nutrition: page 1 of 11 doi:10.1017/S1368980014002559 Commentary How calorie-focused thinking about obesity and related diseases may mislead and harm public health. An alternative Sean C Lucan1,* and James J DiNicolantonio2 1Department of Family and Social Medicine, Albert Einstein College of Medicine/Montefiore Medical Center, 1300 Morris Park Avenue, Block Building, Room 410, Bronx, NY 10461, USA: 2Department of Preventive Cardiology, Mid America Heart Institute at Saint Luke’s Hospital, Kansas City, MO, USA Submitted 29 May 2014: Final revision received 2 October 2014: Accepted 3 October 2014 Abstract Prevailing thinking about obesity and related diseases holds that quantifying calories should be a principal concern and target for intervention. Part of this thinking is that consumed calories – regardless of their sources – are equivalent; i.e. ‘a calorie is a calorie’. The present commentary discusses various problems with the idea that ‘a calorie is a calorie’ and with a primarily quantitative focus on food calories. Instead, the authors argue for a greater qualitative focus on the sources of calories consumed (i.e. a greater focus on types of foods) and on the metabolic changes that result from consuming foods of different types. In particular, the authors consider how calorie-focused thinking is inherently biased against high-fat foods, many of which may be protective against obesity and related diseases, and supportive of starchy and sugary replacements, which are likely detrimental. Shifting the focus to qualitative food distinctions, a central argument of the paper is that obesity and related diseases are problems due largely to food-induced physiology (e.g.
    [Show full text]
  • Maintaining a Healthy Weight on the Go a Pocket Guide
    Aim for a Healthy Weight Maintaining a Healthy Weight On the Go A Pocket Guide Aim for a Healthy Weight Maintaining a Healthy Weight On the Go A Pocket Guide NIH Publication No. 14-7415 Originally printed April 2010 Reprinted February 2013, August 2014 Introduction Importance of Making metabolism, behavior, and environ- Healthier Choices While ment. Maintaining a healthy weight Eating On the Go requires keeping a balance. You must balance the calories you get from According to the National Restaurant food and beverages (energy IN) with Association, American adults buy the calories you use to keep your a meal or snack from a restaurant body going and being physically 5.8 times a week on average. If you active (energy OUT). are watching your weight, it’s hard to always know what calories, fats, and The same amount of nutrients are in the dishes you order. energy IN and energy OUT The information in this booklet over time = weight stays the same provides tips on how to help you More IN than OUT select healthier options while eating over time = weight gain “on the go” (i.e., dining out or More OUT than IN bringing food in). Using the over time = weight loss information provided on healthy choices will help you maintain a Your energy IN and energy OUT healthy weight. don’t have to balance exactly every day. It’s the balance over time that Why Is a Healthy Weight will help you maintain a healthy Important? weight in the long run. Reaching and maintaining a healthy For many people, this balance means weight is good for your overall eating fewer calories and increasing health.
    [Show full text]
  • Performance-Related Energy Balance Part 1 Nutrition Education 2013.Pdf
    PERFORMANCE - RELATED NUTRITION AND ENERGY BALANCE Understanding the relationship between caloric intake & caloric expenditure Co-curricular Module—Middle School (6-8th grades) Part 1—Nutrition Education Adapted June 2012, Revised May 2013 Adapted by: Deidre Monarres, M.A., & Alise Echele, R.D.N. Healthy Eating, Active Living, Health Services Healthy School Project, Food & Nutrition Services Ventura Unified School District HEAL VUSD Healthy Eating, Active Living Ventura Unified School District 805-641-5000 ext. 1137 www.venturausd.org/pupilservices/heal/ Adapted 5/2012 from Tools For Learning Fuel for Moving PRNIM (Draft February 2010) developed by California Department of Education 1 Introduction California’s State Board of Education adopted content standards for Science Education, Health Education, and Physical Education to provide clear descriptions of what students should know and be able to do in each content areas and grade level. All subject areas are either already connected or can synergistically connect to nutrition standards, which provide an opportunity to meet multiple objectives across many disciplines. Nutrition Education does not replace exciting standards in other disciplines, but builds a stronger context for application. California students need a content-rich, K-12 physical education program and a skills-based health education program at all grade levels. This curriculum entitled, Performance-related Nutrition and Energy Balance, creates a wonderful opportunity for middle school educators to teach about healthy eating and active living, which research has shown to be critical for student success and achievement. With the Californian adoption of the National Common Core Standards for English Language Arts and Mathematics, public school educators in all disciplines are implementing learning experiences that support the new standards and address 21st Century skills.
    [Show full text]
  • Aim for Healthy Weight
    U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health National Heart, Lung, and Blood Institute Aim for a Healthy Weight U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES NIH Publication No. 05-5213 National Institutes of Health August 2005 National Heart, Lung, and Blood Institute Table of Contents Aim for a Healthy Weight Why Is a Healthy Weight This booklet will provide you with information to figure out your body mass index (Box 2) and weight- Important? related risk for disease. It will also give you informa- tion on when and how to lose weight, including tips eaching and maintaining a healthy weight is on healthy eating and physical activity, setting weight good for your overall health and will help loss goals, and rewarding your success. you prevent and control many diseases and conditions. We know that an increase in weight also increases a person’s risk for heart disease, high blood cholesterol, high blood pressure, diabetes, gallbladder disease, gynecologic disorders, arthritis, If you are overweight or obese you are at risk of developing the following diseases: some types of cancer, and even some lung prob- lems (see Box 1). Maintaining a healthy weight ■ High blood pressure has many benefits, including feeling good about ■ High blood cholesterol yourself and having more energy to enjoy life. ■ Type 2 diabetes ■ Coronary heart disease A person’s weight is the result of many things— ■ Stroke height, genes, metabolism, behavior, and environ- ■ Gallbladder disease ment. Maintaining a healthy weight requires ■ Arthritis keeping a balance ...a balance of energy. You ■ Sleep apnea and breathing problems must balance the calories you get from food and ■ Some cancers beverages with the calories you use to keep your ● Endometrial body going and being physically active.
    [Show full text]
  • You CAN Eat Carbs and Fat, Calories DO Matter Even When 'Clean-Eating' and Steady Cardio WON't Yield Results
    You CAN eat carbs and fat, calories DO matter even when 'clean-eating' and steady cardio WON'T yield results The Body Architect Busts Top 10 Weight-Loss Myths Carb lovers rejoice - because bread, rice and pasta are back on the menu. Carbohydrates can fuel intense workouts as well as help preserve muscle when dieting and eating fat can help us feel full (which also stops us overeating) and is important for making hormones in the body. Moderation and making sure it fits into your plan is the key to everything. There are many misconceptions about fat loss. Expert A says one thing and Expert B says another. Follow this diet, follow this program and you will get the results you’ve been looking for. It’s no wonder you’re confused. Well today that is all going change! We're going to dispel many of the common myths about fat loss and reveal to you the truth behind fat loss that we have used to help hundreds of clients get unbelievable results. These truths are not our opinions they are based on fat loss research and backed by science. And mostly importantly they work! The average gym member has tried 7 different diets and fitness programs in an effort to loss body fat and tone up before coming to us. While these past efforts have been well-intentioned they all have fallen short, or else they wouldn’t have come to us. What you need is a bridge to help you reach your goal. Whether you’ve been trying to lose fat for a while or are just starting you probably have some ideas of what you need to do.
    [Show full text]