25 Golden Tips for Simple and Fast Lose Weight (without nonsense hypes)
In this article I will teach you to quickly lose excess pounds in one or a few weeks, and that in a healthy way without nonsense such as crash diet hypes. Some of the tips in this article are unique and can not be found anywhere else on the internet.
Because I do not know what your weight, fat percentage and such data are, it is IMPOSSIBLE to make a fixed schedule in which you lose X kilos of weight in x weeks.
That is why I give you in this article the best tips that have been scientifically proven to work healthy and quickly lose weight. This is what you will learn:
- How many kilos can you really lose weight per week (without nonsense hypes)
- Why ALL diets are based on 4 ways of losing weight
- 7 psychological tips that will amaze you
- Why you do not have to exercise to lose weight quickly
- 4 mental tips to make healthy and fast weight loss a success
Do not believe in fairy tales!
If you Google on terms around (healthy) weight loss or fast weight loss you see page titles with the largest possible claims. Unfortunately, these sites do not give a real picture of how much you can lose weight.
In this article, I explain what kind of total nonsense hypes there are about how quickly you can lose weight, such as that you can lose 5 or 10 kilos in 1 week time.
How much weight can you lose per week?
There are many factors that influence weight loss. The speed with which you lose weight depends on your height, your fat percentage, your current diet, etc.
Yet there is a general rule of what you can lose in weight per week.
Experts say that as a rule, you can lose 0.5 to 2 kilograms of fat per week.
Note: that is so bold! Of course, you always want to lose fat, but you can also lose water or glycogen (a sugar supply in your body). The latter often happens when you just start with a low-carbohydrate diet.
4 ways for healthy and fast weight loss
Ok, now that we’ve had the introduction, let’s start treating the 25 quick tips.
These are divided into 4 ways of losing weight. If you summarize all the diets, there are these 4 ways (as follows: a further subdivision):
- Movement (effort)
- Stress management (relaxation)
- Mentality / mindset
Why nutrition has the most impact
A report with all the 25-year-old studies prior to 1997 examined whether diet or exercise had more impact on weight loss, with participants being overweight (around 90 kilos).
If we look at studies that look at approximately 15 weeks, these are the average results:
- Nutrition group 10.7 pounds lost
- Movement group: 2.9 pounds lost
- Nutrition + exercise group: 11 pounds lost
So you see that nutrition is much more important than movement. I often see that back with my clients that I supervise.
Sometimes I get criticized that I am taking a 1997 study, but also recent studies show that food is much more important than losing weight. A study in 2007 even showed that extra exercise resulted in only 2.5% weight loss.
Contrary to what many people think, you can also lose weight without exercising or dieting
Because nutrition has such a big impact on weight loss, I naturally paid more attention to nutrition in this article.
If we were to summarize ALL diets again, we could find parts of nutrition that affect the weight loss process. This is how much you eat (quantity), what you eat (type) and when you eat (timing).
We will eventually come to this overview:
- Nutrition (most important!), Subdivided into:
- How much you eat (quantity)
- What you eat (type)
- When you eat (timing)
- Movement (effort)
- Stress management (relaxation)
- Mentality / mindset
I will give you tips for each part, of course, most tips are about nutrition because it has the most impact.
Nutrition: how much you eat (quantity)
These tips all influence how much you eat, by influencing your hormones or psychological tricks. Without sport, you can lose weight quickly with these tips.
Fast Weight Loss Tip # 1: Eat Slower
I know this sounds bland, but you’ll be surprised how big the impact of this simple tip is.
People who eat fast are 115% more likely to be overweight compared to people who eat slowly. In another study with 529 men, participants who reported ‘very fast’ food had gained twice as much weight in 8 years compared to participants who ate at ‘slow’ or ‘average’ pace.
Well, after you’ve eaten, your intestines suppress the hunger hormone ghrelin. In addition, it separates three anti-hunger hormones.
These hormones send a signal to the brain that you are saturated. The only problem is that that process takes about 20 minutes!
The effect of slower eating on weight loss is therefore great. This has a number of explanations, namely:
- You suppress the hunger feeling that makes you feel satiated more quickly
- You eat less, so you consume more than 11% fewer calories
- You chew more intensively, so you consume up to 15% fewer calories
- Your blood sugar level peaks less, making fat burning possible
* You can not add the reduction of calories from point 2 and 3 above, because they overlap.
Summary tip # 1: Eat more slowly so you feel satiated more quickly and consume fewer calories.
Fast Weight Loss Tip # 2: Breakfast with Protein
Many people start the morning with carbohydrates such as bread or muesli. This is a missed opportunity to lose maximum weight in one or more weeks.
If you want to lose weight fast, this is something that you certainly should not do every day.
The disadvantages are as follows:
- It causes the body to burn sugars and immediately stop fat burning
- Carbohydrates have a high through-eating factor, which makes you eat more
- Carbohydrates ensure a high production of insulin, which will store fat at high values
Instead of using carbohydrates, you can better eat protein in the morning. Research shows that you give that a feeling of satisfaction. The consequences are as follows:
- People think about eating 60% less often
- People have 50% less sense in snacks in the evening
- People eat over 400 calories a day less!
So this is an excellent way to reduce the number of calories consumed and lose weight quickly.
Incidentally, it is a myth that eggs affect your cholesterol negatively or that it increases the risk of cardiovascular disease. That statement is now obsolete.
Summary tip # 2: start the day with proteins such as in the form of a fried or boiled egg, meat, tuna or poultry!
Fast Weight Loss Tip # 3: Drink Water Before Meals
Drinking water can speed up your weight loss, especially if you drink water before a meal.
For example, a study among adults and the elderly showed that drinking half a liter of water before meals would speed up 44% of the weight loss in a 12-week period compared to people who did not.
There are two explanations for this:
- By drinking half a liter of water for a meal, your appetite drops and you eat less
- Studies show that you burn 24-30% more calories an hour after you drink half a liter of water
It is also common that people confuse the feeling of hunger with thirst. So first take a glass of water (or a cup of green tea) to see if you were really hungry, or if it was thirsty.
Summary tip # 3: drink half a liter of water half an hour before every meal and boost the weight loss process by over 40%!
Fast weight loss: 5 sneaky psychological tricks
Psychological tip # 1: use small plates
A series of studies shows that you automatically start eating less when you use your small plates. This is because you look at the portion on your plate in a different way.
People fill their plates in the same way, whether they are small or large. If the plate is large and there is little food on it, you get the idea that you have eaten little. Is the plate small … then it seems quickly full and you have the idea that you eat more.
By replacing plates with a diameter of 32 centimeters with plates of 24 centimeters diameter, you eat on average 27% less.
Psychological tip # 2: Use high thin glasses
A study showed that if you used high thin glasses you drink up to 57% less.
Therefore, use high thin glasses if you drink alcoholic or high-calorie beverages. Use broad and low glasses when drinking water and tea.
Psychological tip # 3: Use red plates for unhealthy eating
Another trick: if you eat unhealthy food on a red plate, you eat less of it than on a white or blue plate. We may associate red with ‘stop’.
Psychological tip # 4: Create Less
A study shows that if you spoon 45% less (500 instead of 900 grams) you eat almost 40% less. If you go out for dinner or visit someone, social pressure could be an explanation for this.
As a human being, we also want to finish what we started, which is called the Zeigarnik Effect in psychology.
Psychological tip # 5: Don’t look at food advertisements
People who watch TV commercials while eating are eating 28% more than people who do not.
Watch out with watching television while eating!
Nutrition: what you eat (type)
Fast Weight Loss Tip # 4: Stop with (light) soft drinks and fruit juices
I always find it funny that when you search articles about weight loss on the internet, they regularly start with ‘tip 1: do not eat sugar’.
Then I think … Duh, do you think I’m retarded?
The problem that many people have is that they never read the ingredients list and then only rely on the beautiful (regularly misleading) spells on the packaging. And of course, every manufacturer really loves their own product!
The tip that you should not eat sugar is in any case very obvious.
What you should know is that soft drinks and fruit juices are your biggest enemy because it is really packed with sugar. That is why I often call soft drinks and fruit juices ‘liquid candy’.
By the way, I do not mean fresh juices with fruit juices. Fresh juices are only recommended if the fibers of the fruit and/or vegetables are still there. Fibers slow the absorption of sugars. Are the fibers gone? Then you boost the (belly) fat storage in your body.
If you replace high-calorie drinks such as soft drinks and fruit juices with water, you will lose weight spectacularly.
But light soft drinks are also far from advisable. These contain artificial sweeteners as:
- acesulfame-K (E950)
- aspartame (E951)
- cyclamate (E952)
- isomalt (E953)
- Saccharin (E954)
- sucralose (E955)
Here are some facts about light soft drinks:
- When you taste something sweet, your body expects sugar and starts to make insulin (source). Insulin is the (abdominal) fat storage hormone.
- A 14-year study showed that the risk of diabetes increases more with light soft drinks than the normal sugar variant.
- In the same study, the risk of diabetes increased by 33% if you consume one glass of light soft drink every day.
- In another study, the daily drinking of light soft drinks was associated with a 67% higher risk of type 2 diabetes.
- A study showed that women who drink soft drinks drink as much as twice as much soda than women who drink regular sugary sodas. This is because artificial sweeteners are more addictive.
- In a rat study in which rats took artificial sweeteners, these were the consequences: they ate more, had a delayed metabolism and had a 14% increase in fat percentage, while they had consumed fewer calories.
Healthy diet soda which eh … is really much better than regular sugary soda! LOL
Summary tip # 4: avoid all sodas – also light soft drinks – and fruit juices.
Fast Weight loss Tip # 5: Avoid hidden sugars
Did you know that …
- 44 lumps of sugar in a bottle of tomato ketchup?
- 40 lumps of sugar in a bottle of salad dressing?
- 28 lumps of sugar in a satay sauce pot?
- 25 lumps of sugar in a pot of pasta sauce?
- 13 lumps of sugar in drinking yogurt?
- And so on…
These are very high numbers, but there are also many products with smaller amounts of sugar.
Actually, you could say better: a small number of products in a supermarket does not contain sugar.
Approximately 80% of supermarket products contain sugar. At least, sugar or sugar aliases.
There are bizarrely many hidden names for sugar. Usually, the pseudonyms end with ‘ose’ or contain the term ‘syrup’.
In my opinion, these hiding names have the sole function of sending ignorant consumers into the forest. This is done from two effective techniques:
- If your consumer does not recognize the pseudonym, he concludes that there is no sugar in it.
- The ingredient that is most prevalent in a product must put the producer in front. If this producer cuts the sugars in different names, it can much easier to list the different sugar names below, so the consumer concludes that there is little sugar in it.
All these techniques belong to the concept of ‘clean labeling’ in which producers do not improve their product but perform better (or rather: less badly) than they actually are.
Summary tip # 5: always read the ingredients list of a product and discover hidden sugars via hidden names.
Fast Weight Loss Tip # 6: Eat Low Carbohydrate
People in the West eat far too many carbohydrates. If you compare our current eatery with the hunter-gatherer societies, we are lost.
From a 2000 study, scientists have found out how many carbohydrates the hunter-gatherer societies ate on average. If we put that next to our current food, we come to this:
So we would have to scrap more carbohydrates and replace them with healthy fats and proteins.
In my article on the low-carbohydrate diet, I will go into this in detail.
Summary tip # 6: go back to the original amount of carbohydrates with a low carbohydrate diet.
Fast Weight Loss Tip # 7: Eat more Fiber
I have been talking about fibers for a while when I said that there are no fibers in fruit juices. In addition, there is also a lot of sugar.
Both are a guarantee for high peaks in your blood sugar level. The result is a large production of insulin, which will store (belly) fat.
You can reduce that by adding fiber to your diet. Fibers can be found in vegetables, fruit, nuts, seeds, dark chocolate, grain products and beans.
Fibers also provide a saturated feeling faster and you automatically start eating less. This is because fibers literally ensure that your stomach is emptied more slowly.
It is therefore advisable to take one of the mentioned products with each meal.
The best option is to eat a (small) salad with every meal. Of course, you can add some nuts, fruit, beans, etc.
Summary tip # 7: eat more fiber-rich products to speed up weight loss and feel more satisfied.
Psychological Tip # 6: Hang a Mirror in your Kitchen
Research shows that if you hang a mirror in your kitchen, you eat 32% less unhealthy food.
Psychological tip # 7: Make Unhealthy Food more Difficult to Reach
Research shows that if you continue to discard unhealthy snacks, the likelihood that you are really going to eat will be greatly reduced. This has two reasons:
- It takes about 20 seconds to think: do I really need it?
- “Out of sight, is out of mind”, for example, if you keep candy in a transparent drum that is visible, you open this drum 71% more and you eat on average 77 calories more per day than that this drum is not transparent.
So put your unhealthy snacks somewhere high in the kitchen that is hard to get to, or somewhere in the back of the cellar. You will reap the benefits later on.
Or do not buy unhealthy food at all … you can not even be tempted.
Nutrition: When do you eat (timing)
Fast Weight Loss Tip # 8: Sometimes Skip Breakfast
Breakfast is the most unimportant meal of the day!
“What?” You will say. But let me explain this …
Point 1: the Metabolism Myth
According to many, we should have breakfast because your metabolism then gets going. That is a nice theory, but this is diametrically opposed to scientific findings.
A study has shown that if you eat one meal of 2000 kcal in a day or eat the same meal in 5 to 6 portions spread throughout the day, you burn exactly the same amount of calories that day (if all other factors are the same).
Your metabolism will only slow down if you do not eat anything for more than about 3 to 4 days (72-96 hours). At that moment you enter ‘starvation mode’. If you eat something, it is stored faster.
Fasting for shorter periods speeds up your metabolism. A study with 11 men shows, for example, that your metabolism accelerates by 14% if you steady for 3 days.
Point 2: Burn sugar versus fat
In the West, we are sugar junkies, because our body runs on sugars all day long.
The body has two energy sources:
- Sugar (also called glucose, which you get out of carbohydrates)
Your body can therefore also be in two positions:
- Sugar Burning
- Fat Burning
As soon as you eat sugars or carbohydrates your body will burn DIRECT sugars (exception of the rule can be found at tip 9). That is because it takes less effort for the body to burn sugars instead of fat.
Unfortunately, you do not lose weight in the form of fat.
The solution is simple … increase the number of hours you do not eat. The easiest way to do that is to skip breakfast because you have already slept 7-8 hours (if it’s good).
Something in between is to have breakfast WITHOUT carbohydrates, such as with proteins and fats. Yet not eating at all is more effective.
Point 3: Health Benefits
I could literally write an entire paper about all the health benefits of skipping breakfast.
Here is a list of advantages if you do not eat those few hours:
- Your insulin sensitivity increases, making fat burning possible
- The growth hormone HGH increases, which accelerates fat burning
- Your blood pressure goes down
- Your life expectancy increases if you do this regularly (up to 30% in rats)
Summary tip # 8: skip breakfast 1 to 3 times a week and do not eat until 12 o’clock in the afternoon. You do not necessarily have to eat less in a day.
Fast Weight Loss Tip # 9: Eat Carbohydrates and Proteins after Exercise
In the previous tip, I said that the body will burn DIRECT sugars if you give them, including carbohydrates.
But there is an exception to the rule. If you eat carbohydrates after exercise, you will continue to burn fat.
This is because after exercise your sugar supply (also known as glycogen) is partly or completely exhausted. If you now eat carbohydrates, this is supplemented first.
So if you want to burn fat all day long, you eat your carbohydrates after your workout. Carbohydrates also ensure that your muscles recover because they activate the growth hormone HGH.
If you do not eat carbohydrates at all, you can suffer in the long term if you do intensive exercise, because your muscles can then recover difficult.
You eat the proteins to gain muscle mass. I advise women to do this too, because the more muscle you get, the faster your fat will burn.
Summary tip # 9: Eat carbohydrates after exercise to help your muscles recover and burn fat. Eat this together with proteins so that you build muscle mass and thereby accelerate fat burning.
Fast Weight Loss Tip # 10: Do short high-intensity training
When it comes to exercise, people blindly start doing cardio. Because yes, cardio is sports and so you have to lose weight with it.
That is true, but there are many drawbacks to long-term cardio:
- A big production of the anti (!) Stress hormone cortisol. This leads to fat storage, especially around the abdominal area.
- A decrease in testosterone, while this hormone stimulates fat burning. And yes, this hormone is also important for women.
- The effect on insulin sensitivity is rather low, so the fat storage does not necessarily become lower.
A way of exercising that you burn 7 times more fat is short high-intensity training. This is a way of exercising where you do not sport at the same pace all the time, like cardio.
On the other hand, there are short periods, for example, 30 seconds with intensive exercises, after which there is 10 seconds of rest.
If you do a 5-minute warm-up and a 5-minute cooldown, this workout is about 20 minutes.
If you do 3 times 20 minutes of short, high-intensity training, you will achieve MUCH more than just long or even longer cardio workouts.
Do you have little time and do you want maximum results?
STOP with cardio and start with short high-intensity training. Soon I will make a video with an example of short high-intensity training.
Summary tip # 10: do high short intensity training to burn fat much faster than with cardio.
Fast Weight Loss Tip # 11: Physical activity before a meal
This is a unique tip you will find almost nowhere on the internet.
This tip ensures that you make less insulin, simply because it is unnecessary to make it. As you know by now, producing too much insulin is your enemy because it leads to fat storage, especially in the abdominal area.
This exercise is also advisable for diabetes patients because they reduce their dependence on insulin.
In short, insulin is the key to access the cells. Without insulin, cells cannot be supplied with energy, in the form of glucose (sugars).
If the cells in the muscles and liver are supplemented with glucose and there is still glucose left, the body has to store it somewhere. The body makes extra insulin for this and stores the rest of the glucose in the form of fat cells.
If, on the other hand, you do some physical exertion just before eating, GLUT4 will provide energy cells independent of insulin.
This has two major advantages:
- Because GLUT4 provides the cells with glucose instead of insulin, you become more insulin sensitive, and that is your friend in case of diabetes and losing weight.
- With GLUT4 cells can absorb much more glucose, which greatly reduces the risk of fat storage.
Do you want to counteract fat storage? Then do physical stress before you start a meal. This tip is also in line with tip 9, where I advised you to eat carbohydrates after exercise.
Since you can not exercise extensively for every meal, you can briefly do some physical tension, such as burpees. See here what burpees are:
Summary tip # 11: physical stress, like burpees, just before eating to make yourself more sensitive to insulin and to store less fat.
Stress is an underestimated topic when it comes to losing weight. If you experience too much stress, you will be able to lose weight more slowly, because through stress you will quickly retain fat.
Fast Weight Loss Tip # 12: Avoid Chronic Stress
By stress, you make more of the anti-stress hormone cortisol. If this is short, such as when you startle or if something exciting happens, this is not a problem. However, it becomes a problem if it is chronic/prolonged.
When your cortisol levels are high, this leads to fat storage around the abdominal area. In addition, your blood sugar level rises, and this makes weight loss more difficult.
When you follow a crash diet where you consume very few calories you can also suffer from higher stress levels, causing you to produce more cortisol.
Cortisol is not your enemy, because it is the hormone that reduces the harmful effects of stress. Cortisol is not so bad, but a sign that you are too stressed.
In this respect, it can be compared to cholesterol.
An elevated cholesterol is a consequence of an unhealthy lifestyle and tries to help you to ensure that processes in your body run smoothly. Cholesterol is also there to help you and is not your enemy.
Here are a few ways to drastically reduce your stress levels:
- Meditate: this can reduce your cortisol level by 20%.
- Plants at home or at work: these can reduce stress by approximately 15>LT##/span##GT##
- Listen to music
- Do not do a crash diet
- Watch TV or a quiet or comical film
Summary tip # 12: avoid chronic stress by sleeping better and relaxing more.
Fast Weight Loss Tip # 13: Adequate Sleep
This tip is in line with tip 12 to relax more so your cortisol level remains low.
Sleeping has a huge impact on the weight loss process. Here are some results from research:
- A sleep deprivation is related to a 55% higher risk of obesity in adults and 89% in children
- A lack of sleep leads to fluctuations in the hormones leptin and ghrelin, causing appetite to be poorly regulated
- When pilots miss 15 hours of sleep in a week, their cortisol level rises by 50-80
A person needs at least 7 hours of sleep. Some need more, but never more than 9 hours.
Here are some sleep tips:
- Do not use screens after 20:00 or use the Flux program to filter out blue light, for Android phones use Twilight and with Apple phones Night Shift (already as standard on Apple device after IOS 9.3 update)
- Do not drink caffeinated drinks in the evening, such as coffee, cola, green tea etc.
- Use the SleepCycle app to see how you sleep
- Sleep according to the biorhythm and go to bed at the same times
- Do not look at the clock if falling asleep does not work, because this leads to stress
Summary tip # 13: sleep sufficient to avoid stress and to better regulate your appetite.
Mentality / mindset
Mentality and mindset are also underestimated topics about losing weight. With the wrong mindset you will only lose weight for one or two weeks and then the yo-yo effect is there again your weight goes up and down.
Fast Weight Loss Tip # 14: Intrinsic or Extrinsic Motivation?
When I talk to people who want to lose weight, I often hear “I have to lose weight”.. I also get this comment often in stories that people ask me on my training app and Facebook page.
The word ‘must’ implies something … namely that it comes from the outside. These people then do not necessarily fall for themselves but for others.
These are two reasons in particular:
- Lose weight for your partner or others in your immediate environment
- Lose weight to meet certain social expectations
You are then losing weight for someone else, and that is how you are extrinsically motivated. This should, therefore, be intrinsic motivation. The only one for whom you want to lose weight, be yourself!
So go from “I have to lose weight” to ‘I WANT to lose weight’ and give reasons why you want it. The best you can write this down because the chance that you are going to behave accordingly is greater.
Summary tip # 14: think in terms of ‘I WANT to lose weight’ (intrinsic motivation) instead of ‘I MUST fall off’ (extrinsic motivation).
Fast Weight Loss Tip # 15: Do not see nutrition as filling
Many people see eating as filling their stomach. That is a missed opportunity because the food you eat actually has other goals.
In addition, there are two main goals:
- Give you new energy
- Give you new nutrients
If you focus your mindset more on those two goals, you automatically start eating healthier.
A hunger signal is not the sign to fill your stomach but to give yourself the right energy sources, incl. Nutrients.
Summary tip # 15: focus on feeding on energy and nutrients instead of filling your stomach.
Fast Weight Loss Tip # 16: Find Support
To increase the chance of success, finding support is a very good idea.
This way you do not have to do it all alone. You have several options for this:
- Find a buddy to participate in sports
- Tell about your weight loss goals to family and friends who may want to support you
- Join a group, such as a group training or a cooking club
All these ways can provide the necessary extra motivation and inspiration.
Summary tip # 16: find support with friends, family or groups who have the same goal as you.
Fast Weight Loss Tip # 17: Sets Realistic Goals
“Overestimate people what they can do in the short term and underestimate what they can do in the long term.”
People often have unrealistic goals, such as losing a lot of weight in a short time. This way they guarantee a failed attempt because that is impossible.
Yet I understand these people because the whole internet is full of these unrealistic promises. Even if I want to inform people about this, some people completely ignore this message.
Apparently, it is a desire to believe in extremely fast weight loss so large that realistic thinking is no longer possible. It is as if you want to convince a religious person that a God does not exist … you simply will not succeed.
I regularly see that people have very high expectations for the short term, then do not make it and thus lose their motivation.
Meanwhile, they forget the long-term goals, which are often underestimated in terms of expectations. You often see this with starting entrepreneurs: in the first year of their business they want to become a millionaire, but they do not think about how big their company can be if they work for 5 or 10 years.
Set realistic weight loss goals and cut them as much as possible so that every small goal you achieve can be seen as a victory over yourself. This allows you to positively reinforce your own behavior.
Summary tip # 17: set realistic goals not to lose your motivation and see every goal achieved (no matter how small) as a victory.
Fast Weight Loss Tip # 18: Persevere with a Diet?
Some people ask me: how do I keep a diet persevere?
Unfortunately, that is the wrong question, because you actually say: the diet I want to do is not fun, how do I keep it up?
That is totally the wrong approach.
A diet is often not fun, because diets often prohibit food that you do want to eat. If you now try to suppress this urge, you are still focused all the time on what you can not eat.
In this way, you actually only think more often about what you do not want. After all, you have to block the thoughts and suppress them when it comes up, and so you are still busy with it all the time. This only increases the urge.
DO NOT EAT CHOCOLATE! DO NOT EAT CHOCOLATE! DO NOT EAT CHOCOLATE!
What do you think about then? Right, chocolate.
That is why you should not think all the time in terms of ‘I want it, but I can not do it’, but rather: ‘I like this, but I do not want it’.
Summary tip # 18: think in terms of ‘I like this, but I do not want it’ instead of ‘I want it, but I can not do it’.
Target 100: The World’s Simplest Weight-Loss Program in 6 Easy Steps
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