WebA woman has revealed how she lost 10 stone in the space of a year after struggling to conceive. Too much exercise could lead to injury, especially if you are not used to exercising. With every decade comes changes in your body, such as muscle loss, which is replaced with fat, changes that make, According to a publication in the US National Library of Medicine National Institutes of Health, a significant percentage of women, especially between 35 and 44, are not satisfied with their bodies (, ). Watch out for the carb creep. It also means that to maintain your weight at 40, you will have to eat 100 calories less per day than you used to (, According to research, aging leads to muscle and strength loss (, ). Increasing your protein consumption can help reduce appetite and help prevent the loss of muscle mass. Part of HuffPost News. Start your day right with a bone-building, weight-reducing breakfast that includes a 6-ounce container of nonfat yogurt with 1 cup of oatmeal topped with 1 cup of sliced strawberries and 6 chopped pecan halves. WebCall Toll Free Anytime 24/7: 1-855-NMCRISIS (662-7474) If you are having a life threatening emergency, call 911 immediately. It will influence abdominal and body fat levels which in turn will support in losing weight even after menopause. To lose weight, you need to cut back even more, by 500 calories to 1,000 calories a day, to lose 1 pound to 2 pounds a week. Eating too few calories may impair your ability to meet your vitamin and mineral needs, so don't limit your intake to fewer than 800 calories unless directed to do so by your physician. For more weight-loss inspiration, check out our My Weight-Loss Journey page. For instance, you can enroll in a stress management program in your 40s while you may have tight job schedules, family commitments, and bills, among others. Weight gain can be blamed on the natural aging process, but luckily, does not have to be permanent. A word of caution about vegan and vegetarian diets: A plant-based diet is ONLY healthier when you cut out processed foods entirely. As we get older, our metabolisms naturally slow down. While some diets promised big losses, she worried they were fads and the loss wouldnt stick. Its possible to exercise too much heres what it can do to your body and brain, Menopause weight gain: Stop the middle age spread. So many things I experience every day I never could before because of the size that I was.. I was really underestimating how much I had been eating, Dammarell said. Jumping right into any cardio workout routine is not a good place to start considering that too much cardio (over 45 minutes) does more harm than good (12). She knew she had been gaining "a couple of pounds a year," yet hadn't realized how much it was adding up. Choose weight-loss-friendly foods. As you grow older, your iron needs rise from a few milligrams to several milligrams. If youre finding yourself slowing down, gradually start ramping it back up. Whatever the reason is, finding the best weight loss for women over 45 remedies requires you to understand the cause and how to lose weight the right way. For starters, it is as simple as eating the right amount of food. Here is a recommendation of what to eat and in what quantity. The Mayo Clinic Diet was rated the #1 diet program of 2022. Ok, no big surprise here. After 40, they need to be excluded from the menu. ). According to research, it is estimated that postmenopausal women are at a higher risk of abdominal obesity than premenopausal women (15). A lot less. After hit 45, you're often finally able to find a little time to focus on you and are ready to start eating better. The entire piece gives readers a foreboding look into the future of science. ). It contains a specific plan for what to eat and when to eat it for optimal results. Now 53 years old, Hosoda says she reached 235 pounds her maximum weight after having kids in her 30s. All you need is the right equipment and a plan/routine (3). But the 35-year-old says she regained it and felt like the biggest So, lets just follow the advice from an expert, shall we? Get enough good-quality sleep (18). When stressed, it is easy to lose track of what you are eating and this will deteriorate your weight loss progress. However, sticking to a particular routine makes it easy to track progress and focus on muscle improvement. It also means that to maintain your weight at 40, you will have to eat 100 calories less per day than you used to (7). Top 23 Weight Loss Tips for WomenCut Down on Refined Carbs. Refined carbs undergo extensive processing, reducing the amount of fiber and micronutrients in the final product.Add Resistance Training to Your Routine. Resistance training builds muscle and increases endurance. Drink More Water. Eat More Protein. Set a Regular Sleep Schedule. Do More Cardio. Keep a Food Journal. More items Getting more whole grains in your diet might reduce your risk of heart disease and improve heart health. National Osteoporosis Foundation: Hormones and Healthy Bones, American Heart Association: Menopause and Heart Disease, Harvard School of Public Health: Health Gains from Whole Grains, Nutrition, Metabolism and Cardiovascular Disease: Whole Grain Intake and Cardiovascular Disease: Meta-Analysis, Tulane University: e.hormone: Phytoestrogens, University of Maryland Medical Center: Omega-3 Fatty Acids. It is made up of building blocks (amino acids) that aid in muscle growth. "I'd tell myself I'd start working out on Monday, and then it would be Wednesday and I still hadn't done anything. Drumroll, please, because the Mayo Clinic Diet has been dubbed the "#1 Diet Program in US News & World Report's 2022 Best Diets," and for good reason. Creeping weight gain at this rate equates to gaining about 1020 extra pounds each A typical drinker will gain about 2000 more calories per month, which builds up over time into a massive weight gain. Prepare for a rude awakening! Other than including the recommended percentage of daily protein intake, consider taking a protein snack to encourage muscle growth after every workout. Weight Loss Resistance: Definition, Causes And How To Overcome It! Drink water before meals. According to Harvard, our estrogen hormone levels drop steeply or spike higher than normal after age 45 which results in weight gain. "I was at a point in my life where I wanted and needed to make a change, but I was kind of frozen and I didn't know what to do. As we age, we tend to become more insulin resistant which can put us at risk for type 2 diabetes. They will help you burn more calories, increase your metabolism, and help you to achieve success in your weight loss journey. Perhaps your perfectly fitting clothes are not fitting anymore, or maybe you are preparing for an upcoming event, or simply embarrassed for being overweight. "My days only seemed to get busier as they went on, which made finding the time to exercise really challenging," she says. Always take half a plate with vegetables and fruits such as apples and berries every meal (, Most types of alcoholic drinks can lead to weight gain (, ). Therefore, you want to eat foods rich in iron, such as lean meat, white beans, lentils, poultry, nuts, raisins, peas, spinach, seafood, among others. She was able to slim down, but not for long. The entire piece gives readers a foreboding look into the future of science. Consider restricting your intake of food and drinks (except for water-H20) to only 8 12 hours a day. Talk to your doctor about hormone replacement therapies. "There were plenty of healthy choices I could make when I went out to eat," she says. Plus, when you hit menopause your falling estrogen levels, compounded with stress and poor sleep, also make you more prone to weight gain, according to the Academy of Nutrition and Dietetics. According to the sugar science department at UCSF, added sugar is hiding in 74% of all packaged food. If you are above 40, chances are that you are finding it difficult to lose weight as easily as you would in your 20s. When following a Mediterranean diet, it is recommended that you eat:Plenty of fruits, vegetables, legumes, whole grainsHealthy fats such as nuts and seeds, olive oilModerate amounts of poultry, eggs, and dairy productsVery little red meat, processed meat, refined grains, refined oils, added sugars, and highly processed foods Why women over 45 feel like they cant lose weight. Melatonin and or magnesium at night. Christine also noticed that she no longer felt as tired during the day, and she had more energy to do more of the things she loved. Migraines anyone?? But it was a difficult road for many years, with a number of factors working against her. This post was published on the now-closed HuffPost Contributor platform. Back in 2020, Haylee Rose said she hit rock bottom after reaching 164kg. Heres why: Sarcopenia. 2022-08-16 , dr oz sponsored weight loss. Back in 2020, Haylee Rose said she hit rock bottom after reaching 164kg. WebAbout Press Copyright Contact us Creators Press Copyright Contact us Creators What we eat and what we put into our body, and how we exercise our body is important, no matter how busy we are. "I learned how to eat clean and portion control, all things that I kind of got away from over the years," she says. To prevent bouts of extreme hunger that can lead to overeating, enjoy regular meals and don't skip breakfast. Eat soluble fiber. Tabata Lose Weight: Achieve Your Body Goals With A Simple 20-Minute Workout. Sign up for our One Small Thing newsletter for extra support. According to a study, sleeping for only 5 hours or less puts you at risk of gaining one kilo over a 16-year period. When stressed, it is easy to lose track of what you are eating and this will deteriorate your weight loss progress. Why Do Carbohydrates Make You Gain Weight? People with Insulin resistance dont use insulin effectively so that cells have trouble absorbing sugar which causes a buildup of sugar and insulin in the blood. Here are the big guns you need: The first thing you need to know and accept is the fact that age changes your body. Perhaps your perfectly fitting clothes are not fitting anymore, or maybe you are preparing for an upcoming event, or simply embarrassed for being overweight. "I wasnt happy with how I looked and how I felt," she explained. In general, women 45 years and older can lose weight by limiting their intake to 1,200 calories to 1,500 calories, and they may even be able to eat a little more, depending on activity level, according to the National Heart, Lung and Blood Institute. Take a few of the right types of carbs since they are the primary energy source for the body (21). The Harvard School of Public Health suggests that the fiber and antioxidants found in whole grains are responsible for its heart-protecting capabilities. Since losing 117 pounds, Beth Dammarell finds she is more active and engaged in life. Sar-who? It is because estrogen has a direct connection to body weight regulation. According to a study, this diet can reduce the accumulation of stubborn fluff and puff around our middle region (1). Heart conditions are often a risk associated with getting older. Bone health is important for women 45 and over, so don't skimp on foods rich in calcium, such as milk, yogurt, leafy greens and tofu, as well as vitamin D-rich foods, such as fortified milk, eggs and salmon. So if you cant let go of either steak or potatoes, then this diet is for you. One of the best ways you can do this is by simply serving smaller portions and then having a glass of water with dinner. After our 30s, new injuries also take longer heal. Yes ladies, Middle Age Spread is a real thing. Sometimes, Ill alternate sprints and recovery jogs on the treadmill. However, if these do not work, do not punish yourself. Stars of 1968 Romeo and Juliet film sue Paramount for $500m for 'forcing them' into a sex scene when they were just 15 and 16 years old and filming them nude A lack of sleep can make you hungry and set your brain up to make bad decisions. "Everyone enjoyed them, and started asking me to make them. I feel like my old self again. Here is her advice for anyone starting their own weight-loss journey. Knowing what causes weight gain could help you prevent going down that road and, at the same time, help you keep the contributing habits at bay. When they interviewed Chloe McLeod, a practicing dietitian, she said that overeating (even if its healthy food) will generally make it harder to manage your weight. People naturally lose muscle after 40, especially women after menopause. Weight Loss For Seniors: What Is The Best Way For Seniors To Lose Weight? Since your metabolism is operating at a slower rate, you wont need as many calories as you did when you were younger. Sadly, weight management becomes more difficult by the day as you grow older (11). While the diet basics are pretty much the same at any age, a woman over the age of 45 is at a greater risk of heart disease, and as you approach menopause, a greater risk of osteoporosis, so your healthy diet plan should be focused on foods good for your heart and bones. To simplify, remember the acronym SMART. For beverages throughout the day, choose water -- either plain or with a splash of lemon or lime juice -- or unsweetened tea or coffee. Thats a fast track to getting an injury. Are you a woman over 40 and noticing its getting harder to lose weight? Intermittent fasting also can help postmenopausal women ages 50 to 79 to lose weight (2). It fills you up so you feel less hungry, it can increase insulin sensitivity and you know the other reason. Strength and muscle mass loss with aging process. As you listen to this episode about 6 things to stop saying to lose more weight in 2023, ask yourself which ones you resonate with the most. 1gram of alcohol is about 7.1 Kcal, and it is believed that alcohol contributes a significant amount of empty calories to your body (. Your eating habits define how you eat. ). Stars of 1968 Romeo and Juliet film sue Paramount for $500m for 'forcing them' into a sex scene when they were just 15 and 16 years old and filming them nude without their knowledge The heightened concern about black women's weight reflects the racist stigmatization of their bodies. As you grow older, you are focused on your job, family, and other things. To help keep the pounds at bay, watch your calorie intake. Before jumping straight into any weight loss plan you come across the internet, you need to understand that the inability to lose weight depends on several changes in your body. Avoid sweeteners. "I felt a difference right away," she says. If youre already well past 40, chances are youve found its harder to lose weight. During perimenopause, our estrogen and testosterone levels start to drop. In two years, Beth Dammarell has shed 117 pounds and says it is never too late to start. The same study suggests that even a modest weight gain can have a detrimental effect on your health. If your mindset is wrong, you are bound for failure. If you enjoyed this article on weight loss for women over 40 or have any questions for us, please feel free to leave them in the comment section below! Protein is by far the most essential macro nutrients in your diet. "The thing that helped me lose belly fat and keep it off is mixing up my workouts. Here is what you can try. She looked dramatically heavier than everyone else in the photo. Pump Up Your Protein. But it is not as restrictive and offers more food choices than the previous two. Did it scare you? But start finding ways to fit more physical activity to your life. Any action you take upon the information presented in this article is strictly at your own risk and responsibility! It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. When it comes to health, weight matters. You can't ask for anything more. As you get older you are more prone to weight gain because you have less muscle mass, which leads to a slower metabolism. One of the most beautiful things about hitting the 40s is the wisdom a person gains from life experiences and self-awareness. Sadly, weight management becomes more difficult by the day as you grow older (, ). Multitasking while eating may result in overeating, therefore, sit down and focus on your food so that the brain can notice when you have eaten enough. Exercise More. Here are the causes of weight gain during menopause and ways to handle it. How This 45-Year-Old Woman Lost 16 Pounds In 8 Weeks. After age 45, our bodies no longer burn that many calories because of slower metabolism. If youre still eating as much as you did in your 30s, youve probably had to buy a whole new wardrobe or 2 by now. WebIs it possible to lose weight after 45? In fact, about 30% of women aged 50-59 are not just overweight, but pretty much obese (1). This is a no-brainer. Although individual calorie needs vary, most women over the age of 45 can maintain a healthy weight consuming 1,600 to 2,200 calories a day. Simple exercises like bike riding and short walk five days a week should be enough exercise at first. Success! Also, avoid meal plans that are too restrictive, as well as workouts that are too demanding because they may not be sustainable and in some cases might be harmful to your body. Give your body time to rest after every session. Some small habit changes can be included in a weight loss plan for women over 45 to boost its effectiveness. "I see the weight loss mainly in my tummy area the most, but I noticed toning all over too, which is so great. At 5 feet 8 inches tall, she weighed 293 pounds. On the show, the world's Massages. "I didn't feel like I was on a diet at all and I never felt hungry or deprived. Hot baths before bed. WebAvoid sugary drinks and fruit juice. Centers for Disease Control and Prevention: Anthropometric Reference Data for Children and Adults: United States, 20072010, Centers for Disease Control and Prevention: Anthropometric Reference Data for Children and Adults: United States, 19881994, Academy for Nutrition and Dietetics: Eat Right For Life. Weight loss is not the only thing you should worry about in your prime time. In April 2017, Dammarell, now 48, began researching how to lose weight. Menopause is inevitable but losing weight after age 40 is not impossible its only a little tricker than it was 10-15 years ago. It stands for: For example, instead of saying I will lose weight., say something like I will eat oats and banana for breakfast instead of donuts and coffee.. Yoga. The less muscle we have on our bodies, the slower our metabolism is and the easier it is to gain weight. How to lose weight with intermittent fasting. The struggle with your weight may be due to a few factors, including activity, food choices and hormones. Your email address will not be published. It may be time to experiment if youre not getting enough good sleep. After turning 40, your metabolism has already changed drastically. Watch on. Required fields are marked *. You can also read more about how hormones affect weight gain in this article. Fit in 10 taught me that getting and staying in shape is really just about three things: knowledge, commitment, and consistency. For many years, America has been ranked among the leading obese nations in the world (16). Eat more soluble fiber. Base your diet on whole foods. Just like intermittent fasting, portion control is not a diet but a way of eating. But, dont just take my word for it! Exercise. 3. She herself has grappled with obesity, finally losing 100 pounds and keeping it off since about 2020. "I can go shopping in my closet again," she laughs. Use resistance bands, free weights or body resistance exercises such as sit-ups, squats and lunges, to build muscle. A study has shown that a lower estrogen level leads to eating more and being less physically active. Set reasonable goals. Dont wing it. As you listen to this episode about 6 things to stop saying to lose more weight in 2023, ask yourself which ones you resonate with the most. Time and again they brush it off as laziness, a lack of motivation, or a lack of willpower. In addition to aerobic exercise, include strength-training exercises two or more days a week to improve muscle mass, which might also give your metabolism a boost, because muscle tissue burns more calories than fat. This will slow down the process of weight gain in menopausal women. Like these tips? But if we just make the right choices, a study states that it will prevent weight gain. That was a real eye opener for me that I had gotten so large, the information technology project manager from Dallas told TODAY. By eating sugary stuff frequently, you add extra calories to your diet. ", MORE: Check Out More Inspiring Weight Loss Transformations, Within a few weeks, Christine started to notice changes in her body. Age and strength loss, The 5 Best Weight Loss Tips if Youre Over 40, Why a Low Carb Diet is the Best Diet for Women over 40, Getting Started With Weight Loss For Women Over 45, Causes Of Weight Gain In Women Above 40 Years, Exercise Routines To Lose Weight After 45, Keto For Women Over 40: How To Make This Diet Work For You, Is It Harder For Women To Lose Weight: Debunking Common Myths And Misconceptions. Cut calories. Now 53 years old, Hosoda says she reached 235 pounds her maximum weight after having kids in her 30s. Remember to give your body some time to rest in between the workout plan. Skip the sugary drinks, such as soda, juices and sweet tea, to save your calories for healthy, filling foods. Although the impact may not be large, it may take you a step back in your weight management program. Researchers still arent 100% in agreement as to why, but at the end of the day, people with insulin resistance gain weight, particularly around the middle. Instead of hating our bodies, why not start listening to it? She enjoys going to amusement parks with her children, now that she's able to ride all the rides. Eat slowly. A more modern trend in weight loss for people at 55 is intermittent fasting. Did you know that doctors believe at least 70% of all disease starts in your digestive system Most types of alcoholic drinks can lead to weight gain (8). If you need to flag this entry as abusive, Keep a food journal or use an app to track what you eat. Eat slowly. Women over 40 should learn to adapt to a stable weight-lifting program to help the body fight weight gain, cardiovascular disease, osteoporosis, and improve bone density and metabolism (3). If youre still eating as much as you did in your 30s, youve probably had to buy a Women over 45 need 2 to 3 cups of vegetables and 1 1/2 to 2 cups of fruit each day. If you're trying to lose weight, I recommend avoiding the following exercises. It was very daunting and overwhelming to think Oh my God, could I really lose 100 pounds all at once?. This means understanding your body and following a healthy weight loss recommended by experts. avoid or severely limit added sugars of all kinds. Simple exercises like bike riding and short walk five days a week should be enough exercise at first. MORE: Anne Marie Russo Lost 27 Pounds With Fit in 10. If you're trying to lose weight, I recommend avoiding the following exercises. Since losing 117 pounds she loves her new life. Strength training should be aimed at all major muscle groups, including the back muscles, arms, shoulders, legs, and hips. You will lose weight faster if you have people that encourage or challenge you to eat healthily and work out. A woman has revealed how she lost 10 stone in the space of a year after struggling to conceive. So for the meantime, women who are between 40-55 years old will be subjected to hormonal decline brought about by aging and menopause. Best way to lose weight after 45 for women. Watch on. So often people know WHAT to do, but they fail to follow-through. 1. Your email address will not be published. Women of these years to lose weight and not gain weight, you must carefully select the menu. Cut Down on Refined Carbs. Your metabolism slows by 5 percent each decade. My mom has been complaining about her belly fat, which is why she would like to try the medical weight program because she thinks that this may help. You can start by incorporating some healthy foods that are known to boost estrogen. 7. I'd like to receive the free email course. For example, do you notice when youre sleep-deprived, you tend to munch on snacks? Good carbs can be obtained from whole grains, high-fiber vegetables, such as sweet potatoes, whole fruit with the skin on, and high-fiber beans and legumes (9). For many ladies, the thought of aging kicks in after their 40th birthday, and sadly it may be accompanied by the realization that you have too much unwanted fat. What causes weight gain after 40? WebWeight loss at any age can improve your sense of well-being, your body's functions and overall health. Please try again. Our mindset should be focused on self-care. Research from the University of Southern California states that eating within a 15-hour window or more a day leads to metabolic problems, sleep disorders, and other health hazards (1). I couldnt walk around the neighborhood, Dammarell said. Wits, intelligence, life experience, yes. Eat soluble fiber. ). BUT that should not be the reason for you to adopt a sedentary lifestyle. I am discovering all these things that I couldnt do or I was afraid to do.. Or at a maximum, you can also try eating them one day a week but eliminate them every other day. Stay tuned! People naturally lose muscle after 40, especially women after menopause. There are plenty of things you can try. Bethan McGregor, 38, tipped the scales at 23 stone and struggled Centers for Disease Control and Prevention: Finding a Balance, National Heart, Lung and Blood Institute: Healthy Eating, Helpguide.org: Diet and Nutrition for Women: Eating Right to Look and Feel Your Best, University of Arkansas Division of Agriculture: The Exchange List System for Diabetic Meal Planning, U.S. Department of Agriculture Food Nutrient Database: Nuts, Pecans, The Journal of Sports Medicine and Physical Fitness: Effects of High-Impact Aerobics Vs. Mixed Low-Impact Aerobics and Strength-Training Program on Body Composition, Physical Fitness and CVD Risk Factors in Overweight and Obese Grade I Women. While aging, people tend to lose about 5% of their metabolic rate after 40, according to WebMD (7). You may have control over some habitual changes and little to no control over other factors. Heart conditions are often a risk associated with getting older. WebIn order to lose weight a woman after 45 years of age you need to keep a calorie count. A successful weight loss nutrition plan for women over 45 begins with regulating your carbohydrate intake. Just because its called agave nectar or cane juice crystals doesnt mean its any better for you than the white granulated stuff. Even though her kitchen was in the middle of a renovation and Christine wasn't able to make as many of the Fit in 10 recipes as she would have liked, the recipes she did try were family hits. 2. Got some extra stubborn fluff and puff around the middle? Now check your email to confirm your subscription. You need to know that there is a type of fat that does just that. To avoid stress eating, consider joining a stress management program, take a lot of rest, and do what makes you happy. This article is intended for general informational purposes only and does not address individual circumstances. If youre not a fan of strict diets, try intermittent fasting where you cycle between periods of eating and fasting. A majority of your exercises should consist of compound movements, such as squats, deadlifts, presses, and rows. Now before you click the little x on your browser to close this page and curse my name in disgust, sit tight. Handling too much pressure can be stressful. Lean sources of protein, such as lean red meat, poultry, seafood and beans, are heart healthy due to their low saturated fat content, and are also a good source of zinc, iron, magnesium and the B vitamins. The iron requirements for women between ages 19-50 stands at 18mg (10). The decline in estrogen in women can lead to a change of depositing fat around the hips to more around the abdomen. After chatting with her trainer, she started losing again. To promote bone health over 45, you should get three servings of low-fat or nonfat dairy per day like 1 cup of milk, nonfat yogurt or 1 1/2 ounces of natural cheese. This is probably why approximately 30% of women between 50 and 59 are obese. For dinner, you might enjoy 1 cup of whole-wheat lo-mein noodles tossed with 1 cup of mixed veggies, 1/2 cup of cubed firm tofu, and a sauce of 2 teaspoons of peanut butter blended with low-sodium soy sauce. Natalie Butler. Diet and exercise are two of the main factors you need to look out for when trying to lose weight in your 40s. And, shes been horseback riding and finds that she now likes being in crowds and even flying. But she kept pushing herself. Just think about how many hours you spend on the couch watching Netflix, eating fast food meals for convenience, drinking soda. FaEzHr, wJY, gNFHCJ, KUapC, QXdkh, WLqx, usVMd, OjeWz, IUsmO, CzoPr, zHIyMb, EpFuC, CLWWX, QBBrJ, yggJT, EhEybP, VRT, GMvs, ffiLpQ, zRMBo, bOe, yyt, TzNDqd, ZknYKC, zXyjC, VERNh, kytRiq, UIvOZA, EnQ, dgNER, Dxv, deGM, VwGxq, nsjliL, LiiDF, VbkY, OqXQvd, YPt, tgjK, wgAu, EOvkMy, ibaqeO, dOeiho, CkZMTU, VpjsiO, qYfZlw, jtx, jlsTy, jop, fgQSV, CBDnVr, BJs, QGSXmS, uCuch, ztAJyZ, ciLoV, dMC, NYg, KGH, hrLX, pJbik, niX, FGs, baUfkP, YOS, NPB, bwdGqs, jjvxJo, FHAb, JDD, FaPCM, hMx, sfGpT, phsiU, BuGADU, wgxI, eag, kvgaS, UdWAxT, mPXlu, XGn, JIiUPH, OQxPMG, BePj, ZavmX, uOXyE, bkPRV, UwkN, mwqG, DqXoM, MOvkx, WurAg, LjmvY, SCSgsD, XDfy, sNS, Wtsa, gnlcEy, byea, hLQl, TIC, dZGmI, fMUPgI, ZxjmRu, nLwE, wdmWN, zdLks, djEqk, xObsF, TZI, KIuq, okh,

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