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Excess belly fat is very unhealthy. It can drive diseases like heart disease and type 2 diabetes. Here are 12 things that make you gain belly fat.
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‘A key thing I suggest for controlling sleep is breathing properly. It sounds a bit zen and funky, but in all honesty, the majority of people don’t breathe properly. Short, chest breathing is what the majority of people do, but deep, diaphragmatic breathing is key to relaxation and therefore good quality sleep.
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2. Ab Plank is a great exercise to really challenge your entire core and build up your strength and endurance. The Plank works the lower abdomens, the oblique muscles and your lower back. It takes focus and concentration plus some upper body strength. Start with holding the plank position for 30- 40 seconds and build your way up. You will be amazed at how strong your cores will get by doing this exercise regularly.
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3. Chia seeds While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to researchers at Yale, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.
Udgir Keep in mind that in order to lose belly fat, calories need to be burned as well. Try these recommended exercises to lose belly fat to really get that weight off fast.
Weight Loss Challenge Silchar Allergy and Immunology And while high-intensity cardio may be the ultimate belly fat burner, don’t shy away from weight training and full-body workouts; they’ll help you grow stronger and boost your metabolism (to help you burn calories more easily) along the way. We asked one personal trainer to share the best workouts that burn fat from your entire body, including your belly. Some of her favorites: The rowing machine, heavy lifting with shorter rest times, and planking.
How To Take The Salt (But Not The Flavor!) Out Of Your Lunch Visceral fat is the packed between your abdominal organs (stomach, liver, kidneys, etc.), which is what we call intra-abdominal or belly fat
Avoiding all liquid forms of sugar, such as sugar-sweetened beverages, is very important if you’re trying to shed some extra pounds. Roorkee Top 9 Fitness Myths — Busted!
Body EatingWell Magazine Subscribe Now! 2. Ab Wheel Roll Outs: This is done using exercise wheels to strengthen all the core muscles. This is a great way to ab-crunches which automatically helps to shed weight.
Spider crunches for that desirable abs. For spider crunches, start in a push-up position. Now, lift your left leg and bring it close to your left arm. Return to the starting position and repeat with right leg.
Spirulina is a sea plant that is high in protein and calcium, boosts your energy and is a great antioxidant. It is available in powder form and can be added to your Healthy Mummy Smoothie for that extra boost.
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Interestingly, many of these are things generally associated with healthy eating and an overall healthy lifestyle. News Archive Too little sleep or too much sleep can throw your stress and regulatory hormones out of whack, and may lead to weight gain. A single night of sleep deprivation can increase levels of ghrelin (a hormone that promotes hunger), making you more likely to overeat the next day. Reduced sleep may also lead to fatigue during the day (duh) and less physical activity, which may be another reason why people who regularly don’t get enough sleep tend to gain weight.
Apply for Admission Raisins (2 Tbsp) This is a workout for beginners who want to reduce belly fat quickly.
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Green tea can increase fat metabolism. It is made from unfermented leaves and contains high concentrations of antioxidants known as polyphenols. Green tea extract, especially the catechins, appear to be the secret to the fat-burning, metabolism boosting effects. Drink around 3-5 cups per day for maximum benefits.
3.1K Shares Sun TV SALE ALERT: 20 Pieces of Gymkit Under £30 © Rush University Medical Center Saturated fats in food will pack on more visceral fat than polyunsaturated ones, according to a 2014 Swedish study. When subjects ate 750 more calories daily for seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated), the former gained more visceral fat while the latter gained more muscle mass and less body fat. You know the deal: Polyunsaturated fats are the ones in nuts, seeds, and fish and can help you lose belly fat.
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 Belly fat is, in fact, the colloquial term for abdominal fat. According to medical experts, belly fat can be potentially dangerous. Excess of it can lead to a number of health problems including heart diseases, high blood pressure, type 2 diabetes, a decrease in the level of HDL or good cholesterol, and can even lead to strokes or sleep apnea. You need to combat this problem before it gets too late.
Regular exercise is essential for combatting belly fat, particularly if you’ve already got sleep and good nutrition down. But the type of exercise will have a big impact on how long it takes you to blast that belly.
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Resources When they say breakfast is the most important meal of the day, they’re not having you on. As well as setting you up for the day and getting that metabolism going, it’s also an important rule to bear in mind when thinking about how to lose belly fat.

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Key Point: Sugar, carbohydrates, processed foods, and alcohol all directly affect your waistline. Avoid these foods if you’re trying to get a flatter tummy.
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READ THIS NEXT Definitions Excess belly fat is very unhealthy. It can drive diseases like heart disease and type 2 diabetes. Here are 12 things that make you gain belly fat.
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Erode It can be difficult to monitor progression session to session if you’re focusing on the way you look, or how much you weigh. Instead, work towards deadlifting your own body weight, running a half marathon or doing a pull-up.
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Heat oil in a skillet over medium heat and add onion, saute for 2-3 minutes or slightly browned and soft. A 6-year study found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat (10).
14. Eat Fatty Fish Every Week Sleep Disorders Dehradun Sugar is one thing you should greatly reduce, if not omit from your daily platter. There are many sources of hidden sugar, so it’s a good idea to reduce sugar. Use alternatives like honey, palm sugar, and licorice extract.
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Blueberries The popular “flat belly diets”embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids (MUFA) that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food (3, 4, 5).
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Business news A 2014 Harvard study found that men who did twenty minutes of daily weight training had less of an increase in age-related abdominal fat compared with men who spent the same amount of time doing aerobic activities, and other studies have shown similar levels of success when guys hit the gym to cut down on fat. The implication: Guys can cut belly fat most efficiently with weight training.
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One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared to those who exercised 150 minutes per week (30).
‘I’d recommend a traditional strength training programme for the first 4-6 weeks’ says Lee. ‘I don’t mean cross fit – it’s not about doing as many bench presses as you can in a minute, as that’s more intensity.
Thin People Have It, Too Lift both your legs off the ground and bend them at the knees.
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So what do you do if you’ve been exercising regularly and maintaining a balanced diet, but you’re still failing to see any results? Bupa UK’s Dr Luke James has some suggestions about where you might be going wrong:
The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there’s a much simpler, low-cost way to check.
Mughalsarai by Christina Stiehl 1 hour ago Observational studies show a relationship between high sugar intake and increased abdominal fat (25, 26).
Health Conditions Khopoli Follow us Workouts Healthy Living Celebrity Fitness Weight Loss Recipes #Kickstarter No Change, No Future Jog, if you’re already fit, or walk briskly at an incline on a treadmill if you’re not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.
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You have to lift your upper torso while performing crunches. But, in twist crunches, you have to lift just your right shoulder towards the left, keeping the left side of your torso on the ground.
Promotions & Events Here are 20 effective tips to lose belly fat, backed by scientific studies.
Baddi 8 Weird Signs Your Body’s Trying to Tell You Something 8. You’re crash-dieting 2. The Bicycle: This is one of the best exercises for flat, well-defined abs.  Lie on the floor with just your fingertips touching the back of your head.  Bring your right elbow to your left knee as you straighten your right leg. Switch sides and continue to pedal.  Do 1-3 sets with 15-25 repetitions.
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Services & Conditions And one really good reason why ignoring it is no longer an option. ‘It’s about lifting a weight that’s challenging for 3-6 reps with good rest periods – anywhere from 90 seconds up to two minutes. It’s not so fast paced, but you’re still challenging the body.
Yeah, you got it: Your own belly could be poisoning you. Heat a large stock pot over medium heat, and add oil.
3. Abdominal fat (2015), Harvard Health Publishing Walking is a great form of physical activity that’s free, low risk and easy to do. Importantly, it can also help you lose weight and belly fat.
Lift both your legs off the ground and bend them at the knees. To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea or sparkling water with a wedge of lemon or lime.
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(Thinkstock Photos/Getty Images) A recent study of 70,000 individuals showed that those getting less than five hours of sleep were more likely to gain 30 or more pounds.
A combination of exercise and the right diet will help you lose the abdominal fat that’s linked to a higher risk of heart disease. Johns Hopkins researchers explain how to shape up.
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Marathi Videos Instead of subjecting yourself to another endless workout, crank up the intensity and you’ll see results faster than you ever thought possible. The results of a study conducted at McMaster University in Ontario reveal that adult male study subjects who exercised intensely for a single minute had equivalent respiratory and metabolic changes to those who worked out at a slower pace for close to an hour, so if you want to burn through that belly fat, say so long to slow and steady.
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Fashion news Sleep deprivation is linked to an increased risk of weight gain. Getting enough high-quality sleep should be one of your main priorities if you plan to lose weight and improve your health.
1 Daily Teaspoon Of This Spice Could Help You Lose 3 Times As Much Body Fat Lose Weight Why Am I Always Hungry? Slideshow Things That Can Hurt Your Joints Weight Loss Tips Watch your posture: Stand up straight! Stand up nice and tall; keep your shoulders back, your core pulled tight and your head up. A lot of us spend a lot of time on the computer, which often leads to us rounding our shoulders and sort of caving in over ourselves. Be mindful of your posture and it can instantly improve the way your entire body looks – not to mention it’s better for your health to try and avoid poor posture.
And one really good reason why ignoring it is no longer an option. 3. Don’t Drink Too Much Alcohol
Low-Sodium Diet Center Follow these effective and simple exercises to reduce belly fat. You can easily do most of these exercises at home without the help of any personal trainer. All you need is determination and a lot of stamina. Reducing tummy fat is no longer an elusive dream!
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Pregnancy Services Tinsukia Facts About Cholesterol Make sleep a priority Keep doing this as if you are paddling a bicycle. Fitness Blender
Pregnancy Diet Center More recent studies have found that saturated fats can have a place in a healthy diet, in moderation, but being conscious of which high-fat foods you’re eating (and remembering to always skip trans fats) is key. Wild-caught salmon, avocado, and almond butter are just a few of the delicious foods packed with healthy fats and other nutrients that promote weight loss around the belly.
Locations This low-impact exercise increases your metabolism as well as your heart rate. A heightened metabolic rate will burn away calories at a faster pace, thus helping to eliminate the fat accumulated around your belly. In fact, walking decreases the risk of injuries and is considered to be a good workout for beginners.
3. Sleep: Getting the right amount of shut-eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered — but it was part of the picture.
Repeat on the other side too. 28 Day Weight Loss Challenge FAQs “Crash diets (dramatically cutting down how much you eat) might help you to lose a few pounds at first, but they’re hard to sustain and won’t help you keep the weight off. It might seem like a quick and easy option, but eating too few calories can actually do more harm than good. If your calorie intake dips too low, your body could go into starvation mode. This will slow down your metabolism, making it harder for your body to lose weight. Make sensible, healthy changes to your lifestyle that you can stick to and avoid the fad diets.”
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And while high-intensity cardio may be the ultimate belly fat burner, don’t shy away from weight training and full-body workouts; they’ll help you grow stronger and boost your metabolism (to help you burn calories more easily) along the way. We asked one personal trainer to share the best workouts that burn fat from your entire body, including your belly. Some of her favorites: The rowing machine, heavy lifting with shorter rest times, and planking.
Nondiscrimination Policy c. You can try standing pelvic tilts. This is another form of stomach vacuum exercise.
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Seated stomach vacuum, functional stomach vacuum. English Movies Patiala Aim to get 2–3 servings of fatty fish per week. Good choices include salmon, herring, sardines, mackerel and anchovies.
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Kilpeläinen, T. Nature Genetics, published online June 26, 2011. The meals shown here are “templates” that you can vary any number of ways to please your tastebuds and avoid eating the same old thing every day. Follow them and you’ll get between 2,400 and 2,800 calories per day. That should provide plenty of calories for all but the most severely obese, while allowing most guys to lose fat around their middles at a steady pace. (Don’t worry about hitting the numbers on the nose every time. If you exceed your fat quota during lunch, for instance, just cut back a little during dinner.)
There are a number of substances your larger belly secretes to your heart, liver, and other vital organs. Among them:
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When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet—28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, Stewart says. With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet.
2 tsp chili powder Article resources 6. BCAAs Cardiology and Cardiac Surgery Health News and Advice to Fit Your Life Sleep takes all that hard work you’re doing in the kitchen and the gym, and fast tracks those results. A good night’s sleep helps your body recover from activity and also regulates hormones responsible for hunger cues. “Sleep is essential [for fat loss and overall health]. It’s recommended that adults get 7-8 hours per night. There are a lot of studies on [sleep and fat loss], showing that good sleep can help us eat better and help us to lose weight,” says White. The two specific hormones sleep has an influence over are leptin and ghrelin. Leptin works to keep your energy steady and appetite low. Alternatively, ghrelin increases feelings of hunger. When you fail to get adequate sleep, ghrelin is increased and leptin is decreased, which messes with your hunger signals and can cause you to eat more. By getting your 7-8 hours a night you’ll avoid any wacky cravings and emotional eating, which will make your fat-loss goals that much easier to achieve.
POPSUGAR One of the very first cardio exercises to reduce belly fat is walking. Surprised? Do you think it’s too simple to be effective? Well, then you should know that walking is a great and effective way to burn away that ugly belly fat. In fact, it is an excellent fat burner for your entire body. If you follow a healthy diet along with walking at a steady pace for 30-45 minutes for at least four to five days every week, you will witness a gradual decrease in your weight.
Allied Health Professionals Howrah MyChart Login Tip: As you lift your torso, do not sit up straight. Your back should make an angle of 30-40 degrees with the ground. Only then you will feel pressure on your abdominal muscles.
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Lee suggests lifting weights twice a week and incorporating restorative work such as a yoga class, a gentle swim, or a brisk walk for 30-40 minutes.
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Research suggests that too much alcohol can also make you gain belly fat. The Really Common Food Meghan Markle Apparently Doesn’t Eat They’re rich in quality protein and omega-3 fats that protect you from disease (56, 57).

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Bhavnagar Also, don’t jerk your head forward while doing crunches. This will put pressure on your neck and result in pain. Just hold your hands above your head and perform the exercise. WebMD Feature Reviewed by Michael W. Smith, MD on March 20, 2014
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Ankleshwar ‘It’s about lifting a weight that’s challenging for 3-6 reps with good rest periods – anywhere from 90 seconds up to two minutes. It’s not so fast paced, but you’re still challenging the body.
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Star Maa Visceral fat is the packed between your abdominal organs (stomach, liver, kidneys, etc.), which is what we call intra-abdominal or belly fat Deesa Star Maa
Diets with under 50 grams of carbs per day cause belly fat loss in overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome (PCOS) (31, 32, 33).
3. Doing Bicycles not only help to melt belly fat it also works on the muscles of your upper body. For this you have to lie on your back and raise your legs at 90 degree, then bend your legs to 90 degree and hold it. Keep your hands under your head and slowly raise your head and shoulder off the ground. Now with a fast movement bring your right elbow to your left knee and extend your right leg in the front. You have to switch sides fast to create the cycling effect. Use your core muscles to keep your head and shoulder above the ground throughout the exercise. Do 20 repetitions and add 10 as you become stronger.
©2018 Hearst Communications, Inc. All Rights Reserved. Green and Sustainable Eating Nuts and Seeds – Not only keep you full, the healthy protein can help you lose weight and even increase your metabolism.  Almonds, walnuts, macadamia, cashews, pistachio, chia seeds, and hemp seeds are good examples. (6)
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Stand with your legs hip width apart. Keep your knees slightly bent. “Protein is great for fat loss. It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack. Good sources include chicken breast, tuna, eggs, milk and chickpeas. And if you’re finding it difficult to avoid snacks that are high in carbohydrates, try substituting them for protein shakes or bars. Remember also to opt for the lean sources of protein because some sources can be high in saturated fat.”
Sit on a chair. Imagine your belly to be an elevator that’s moving up. Appointments Spotlight Keep your goals in check: You should be working out and eating healthily so that you can have a better life – it should not take over your entire life. Having six pack abs or a toned-looking stomach does not necessarily mean you’re fit. Not all of us are meant to have low enough body fat to have an incredibly toned stomach – and some people may actually find that their health may begin to suffer if they get their body fat down that low. My main point is; fitness looks different on each of us; don’t compare yourself to others, and don’t ever put appearance related goals higher on the priority list than your health.
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Nothing burns belly fat faster than crunches, which occupy the number one position in fat-burning exercises. Now, it’s time that you start performing this exercise.
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Packs Avocados – We really love avocados here at Lose Weight by Eating! They are full of fiber, which is fantastic for weight loss and oh so good for you! This healthy fat will actually tell your body to release fat! (8) Enjoy ½ an avocado a day for best results.
With sit-ups or other abdominal exercises, you’re toning the abdominal muscles but not burning intra-abdominal fat. The key is to lower your overall body fat with moderate-intensity physical activity and a healthy diet; when you reduce your total body fat, you’ll also be reducing your belly fat.
10. Develop more muscle The Rock’s ‘Brutal’ Late-Night Weekend Workout High-intensity interval training

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The Truth About Toxins ATMs “Feeling stressed can wreak havoc on our bodies. It can cause our body to produce the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure. Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if we’re feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly.”
Running or walking: As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you to reduce belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isn’t too far behind.
Switch to Sprouted Bread Love The popular “flat belly diets”embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids (MUFA) that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.
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All Lifestyle Inhale deeply and loosen your abdomen.
Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat (49, 50). “Feeling stressed can wreak havoc on our bodies. It can cause our body to produce the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure. Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if we’re feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly.”
Studies have shown that people who sit eight to nine hours a day, even if they exercise the recommended 150 minutes per week, do not get the same benefits of exercising as people who are more active throughout the day.
Saturated fats in food will pack on more visceral fat than polyunsaturated ones, according to a 2014 Swedish study. When subjects ate 750 more calories daily for seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated), the former gained more visceral fat while the latter gained more muscle mass and less body fat. You know the deal: Polyunsaturated fats are the ones in nuts, seeds, and fish and can help you lose belly fat.
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In addition to sleeping at least seven hours per night, make sure you’re getting sufficient quality sleep. www.EatingWell.com
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