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It is important to change eating habits and exercise habits in order to ensure proper weight loss. However, the other choices throughout a full day can also impact the overall efforts and results. This includes the time spend sleeping, net surfing and involvement in other activities. Some of the habits discussed below can take you closer to your goal:
Set realistic goals and approach accordingly
Many people aim to be of similar weight as in high school or at the time of marriage. However, it may require getting rid of up to 50 pounds extra. Don’t rush into things and start off with short term goals. It may include losing up to 5% or 10% of total body weight. Spare some time to attain the flexibility of reaching your goal of weight loss. One should not forget that many people spend a minimum of six months for losing that much weight.
Make sure there are no random generalized weight loss goals. It could be something like eating less at dinner time or exercising more. You can start off with straight goals such as choosing the dinner recipes and shopping for food on Sunday. It may also include bringing a healthy and homely lunch as against visiting restaurant twice or thrice every week. Some of the other short term goals could be calling a friend for taking a walk during Mondays and Wednesdays. Decreasing exposure to the problematic food for avoiding temptation or stimulus control may be good. Try to keep cookies out of the sight while in kitchen. Thus, a clear and realistic approach is likely to give better dividends in future. Weight loss takes place at slow pace unlike weight gain in many cases.
Eat the morning breakfast slow and mindfully
Several people skip their breakfast in a hurry or disinterest. Make a habit of going to bed early and get up at least 15 minutes early. There is no need to sacrifice the sleeping time for preparing the breakfast. Eat slowly and practice it by sipping water or putting utensils down. While having coffee, tea or similar drink, do it slowly by sparing sometime between bites. You can also spend a minimum of 20 minutes with each meal. It could be far realistic throughout midday and evening meal. Choose any one to set on your path and fix a timer for checking yourself.
Habits in eating and exercise work in conjunction to provide results. You may select a habit which is suitable for you to prevent unnecessary weight gain. Monitor the outcomes and results on a regular basis to check the progress. Stick with something for almost a month or even a week. Fix a daily routine and practice the healthy habits regularly. After finding yourself on the flow with a particular habit, keep adding more one by one. You may later realize that some of these habits may be interconnected to a certain extent. Weight loss is not an easy achievement when you’ve gained a lot of weight over a course of time. However, it isn’t impossible either for most.
image credit: Vitaliy Vodolazskyy
Supplements of nutrient vitamin D combined with weight loss can lower the cancer risk, suggests a research outcome. The combination supposedly impacts inflammation related to cancer and some chronic diseases. It was discovered by a cancer research institute as per randomized and managed clinical trials. It involved as much as a 200 participants who were overweight and postmenopausal women lacking sufficient level of Vitamin D. The lead researcher Duggan believes that owing to their past researches, weight loss helps people reduce harmful inflammation levels. Evidences have emerged indicating vitamin D intake through supplements may impact on the same lines for those lacking it. Catherine Duggan is a PhD scholar and staff scientist of Fred Hutch’s Public Health Sciences Division.
The research done by these experts on this subject is the only one of its kind. It is the only one so far to analyze the two different aspects of weight loss and Vitamin D intake which can drop down inflammation levels in human beings. Catherine believes that the addition of this vitamin D heightens the overall impact of weight loss upon inflammatory biomarkers. The study can be a foundation based on which future researchers may conduct an in-depth analysis of the same to examine other aspects. It is not the one to base assumptions but a stepping stone to explore other components.
The study came out in a cancer research journal in online format which is American Association’s Cancer Research Journal. Over 200 women participated in a yearlong exercise and diet routine. The entire program included up to 45 minutes exercise ranging from moderate to intensive for 5 days per week. One half of research participants were selected randomly for receiving up to 2,000 IU of this vitamin D on regular basis. This was only for the 12 month period of trials when another half got either an identical looking placebo or the dummy vitamin.
The researchers involved actively in this one year study ensured that inflammation biomarkers underwent measurements from start to finish. When the study ended, all of its participants recorded lower inflammation levels irrespective of vitamin D intake or not. Researcher Duggan believes that the outcome throws light on weight loss importance in lowering harmful standards of inflammation. It is a finding which is likely to bear sweeter fruits in future as soon the awareness is actively spread across socio-economic barriers on a global level.
Some of the other useful findings of the research study are also groundbreaking. Participants with maximum decline of inflammation markers were the ones consuming vitamin D. These people managed to cut down their kilos to a certain extent ranging from 5-10 % of their total body weight. Duggan shares how they were surprisingly delighted to discover vitamin D’s impact on inflammation biomarker. The women were able to shed kilos which lead to at least a 5% reduction of baseline weight. It is very much suggestive of the fact, vitamin D intake enhances the weight loss effect of inflammation. Women need to consult health care specialists more often to figure out the exact doses.
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Many people might associate being mindful with just being aware, but researchers and professionals alike recommend taking a deeper look. In fact, mindfulness is just that. A further evaluation of your life, your decisions, your environment, actions, and how one entwine with one another could lead to all the more success with your aspirations towards weight loss and fitness training.
A common wonder to scientists, professionals, students, and everyday individuals alike is why some seem more motivated than others, seemingly naturally, to be more inclined towards working out or proper dieting. Like personal fitness, weight loss takes great discipline in your dieting habits.
A recent study, which was published last month in The Journal of Health Psychology, researchers at Utrecht University in the Netherlands, found that mindfulness, desirability, awareness, emotional, and psychological dedication all play significant roles in weight loss and weight training.
Do you find exercising rewarding? This research concluded that most people don’t, and explored different ways to attempt to ‘program’ the mind to have a greater appreciation for workouts. How someone values working out from an exterior prospective, versus how someone feels or values weight loss and fitness during or post-workout can be three completely different emotional states or point of views. While some professionals turn to genetics, other argue that it’s a combination of the environment, sleep balance, and proper dieting.
So how can you increase you desire to and mindfulness of workouts to reap more benefits and a greater consistency in routine? In a study conducted of approximately 400 men, the most successfully consistent individuals to obtain weight loss and muscle growth were those in which genuinely had a liking to personal fitness and exercising. However, new research is being explored to determine how satisfaction from said exercises could be manipulated, or otherwise increased, to strengthen the probability that an individual will succeed in his or her workout, and consistently return to doing so.
Individuals who genuinely enjoy working out because it’s something they were raised with, or have discovered and continue to utilize as a stress-reliever or just feel good ‘routine’ are most statistically likely to continue to honor workout commitments and weight loss regiments long-term.
But where does this leave you? Try to explore the different ways in which you are weight lifting or training, your previous self, where you stand to date, and where your goals are. For example, create and maintain a workout journal and consider the benefits—if applicable—of also including your weight loss on say a monthly basis. Consider taking pictures to track progress of both weight loss and muscle growth. Additionally, listen to your body, but yourself, your muscles, your bones, the movements you make, and the sounds you make breathing during exercises. Attempt to be more aware of your heart rate by listening to it, manually monitor your own pulse, and listen to your body when it’s saying it’s had enough! Ultimately, you are not only your best doctor in a sense, but also your own best trainer towards success.
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In today’s world of Technology and Science, researchers and scientists alike are constantly conducting experiments to not only discover the common causes of diseases caused by unhealthy weight gain, but specifically how it can be chemically countered or more efficiently maintained.
Recent study demonstrating NAPE significance
Scientific researchers from the American Chemical Society (AMS) have recently engineered and have been testing a chemically engineered microbe in Mice (called NAPE) that promotes weight loss or otherwise prevents unnecessary or unhealthy weight gain. This is a naturally occurring compound in most human beings, but multiple illnesses and genetic makeups are responsible for the deprivation of such. Two groups of mice, one receiving the chemically engineered microbes, and the other without, were given the same high-fat diet but without the adding or reduction of chemicals in the intestinal track. The test yielded results demonstrating that mice that consumed the NAPE (through water as a compound) gained 15% less than the mice that did not.
The chemically engineered microbe that promotes communication to the brain of a sense of being full or otherwise promoting satiety was tested through these groups of mice at varying levels. The NAPE bacteria that was designed is to replace or strengthen current levels or absent level of the necessary bacteria to maintain a proper weight and diet.
Benefits of Gastric Bypass Surgery and physiological chemical components
Gastric Bypass Surgery was significant in increasing weight loss as it manipulated and removed specific gut bacterium and allowed for greater developmental processes and application of NAPE bacterium through the body to the brain.
In 2013, research was conducted through the Cedars-Sinai School of Medicine to determine which microorganisms were responsible for microbes called methanogens—compounded of methane—and how they were linked to obesity. The content of both this chemical natural compound in the body, as well as Hydrogen, were discovered to be interrelated through a study of 792 test-subjects in weight gain. The contents of said chemical compounds were recorded through breathalyzer-like scientific equipment. This research demonstrated that individuals with higher levels of each of these chemicals were more prone to have poorly performing intestinal processing and NAPE chemical relationships with the brain.
Taking into consideration the multitude of scientific variables related to gastric lining and operation, NAPE bacterial growth along with it’s connection to the brain leaves a lot of space for speculation and scientific justification between the intestinal system, the brain, and it’s relationship to weight loss.
Although mice have demonstrated in the past to be an effective animal to conduct experiments to obtain results relatable to how a human being might chemically or otherwise scientifically react, more extensive research much be conducted. Additionally, the approval of the Food and Drug Administration (FDA) would be required to test said microbes on humans. One concern to still be tested for example is how human beings on medications, special diets, fitness routines, or with compromised immune systems might react to the NAPE bacterial implant. Additionally, whether or not such a bacterium is contagious, and to what extent in order to prevent sharing it with others unwantedly.
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A recent study conducted by Laura Schieve–an epidemiologist with CDC’s National Center on Birth Defects and Developmental Disabilities—demonstrated that pregnant women who wewere considered overweight, per BMI standards, were much more likely to have children with development disabilities such as ADHD.
In addition to two recent previous studies, the third most recent study consisted of 1,311 pregnant women, between the years 2005 and 2012. According to scientific research, a range of 18.5 to 25 is considered healthy according to BMI statistics. (A commonly utilized and trusted BMI calculator may be found here . This most recent experimental study was conducted on the pretext of altering and adding more sophisticated variables to further evaluate weight loss in these pregnant women, and the development of disorders in children such as Autism and ADHD. Any BMI that is 35 or more is considered to be obese in nature. This research experiment took into account added-weight from pregnancy, gestational diabetes, variations in diagnosis of postpartum depression, and even breast-feeding, along with it’s significance in nutritional effects and prospective weight loss.
These studies conducted to-date demonstrate that moms who are obese before and or during pregnancy are up to two times as likely to bare children who possess developmental disabilities, or psychological disorders that interfere with social development and academic learning among peers, per the DSM V (Diagnostic and Statistical Manual of Mental Disorders). The American Academy of Pediatrics found that mothers whom were overweight before and during pregnancy had at least a 3 times more likely chance of having a child that is born with autism spectrum disorder, and up to 4 times more likely to have developmental ADHD.
While obesity is already discouraged amongst men and women, there are specific advisories in place for women in which mention the inclination for women to be overweight more frequently than men, or suffer from a greater challenge to lose weight. There are numerous health risks associated with women that are brought on through overeating and obesity such as diabetes, high blood pressure, heart attack and even stroke. Additionally, overeating can lower mood, cause depression, a lack of motivation, and now also negatively impact their children.
Obesity and poor dieting during pregnancy can also lead to unhealthy lactation for a pregnant woman, and in turn (post-pregnancy) lead to further developmental health risks associated with their child. The lack of a proper diet during pregnancy can lead to malnutrition in a child and cause deprivation of much needed nutrients for brain growth, as well as subject a child to a stronger probability that he or she may develop other medical conditions such as diabetes. One theory listed by Schieve’s is that inflammation caused by poor dieting and obesity could contribute to improper growth of the brain of a child during and post-pregnancy.
In efforts to further understand a woman’s susceptibility for medical complications for both self and child, it’s strongly advised that a woman first visits the appropriate doctors to discuss risk, necessary changes, dietary, and fitness recommendations. While there are no guarantees with anything pertaining to Science, the statistical probability of otherwise developing additional or more complex physical or psychological disorders is more prevalent in mothers who have an abusive diet and unhealthy weight.
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There are many modern trends of ‘detoxing’ or cleansing the body in efforts to rejuvenate ones self, or promote weight loss. Many common cleansing methods include the consumption of fruits-only diet, or vegetable only-diets. This can be very unsafe and counterproductive, as it deprives the body of much needed nutrients for operation and overall mood balance.
A common recent trend in cleansing is the removal of any and all alcohol, processed or unnatural sugars, and avoiding processed foods all together. Others may recommend the removal of all grains (think carbs) and even legumes (such as hummus) which would be unfortunate since whole grains and hummus have many nutritional values and when compared to other daily eating habits aren’t all that bad, as they are natural. It’s almost as if to say drop the McDonalds French fries, and don’t forget to drop avocados too—why would you do that? While most things in proportion can be deemed reasonable through proper research and scientific justification, it’s important to maintain responsible education of nutritional value of the food we consume–and how they specifically apply or will benefit us in our weight loss and fitness endeavors.
Professionals and researchers alike agree that proper research and consideration into what you’re putting into your body and the nutritional value it has is of utmost importance. We, better than anyone else, know what’s best for our bodies through experimentation, time, and physiological responses from our body to what we give it
Consider the following valuable tips for creating and managing a more realistic ‘cleansing’ program:
Don’t deprive yourself of all the ‘goods’ at once, or you could literally drive yourself insane! Dropping all of your feel good foods, and making a total transition to higher-health oriented foods could leave you craving and ultimately binging on your old ways again within a matter of days.
Try to find a good balance between valuable nutrient providing vegetables, healthy carbs, and more natural products such as (natural) butters and (vegetable) oils. Consider the nutritional value of consuming natural sweets (sugar) and natural salts (think sea salt for example, if a must) (sodium) by consuming fruits and meats that will satisfy these urges. This way, ideally you don’t feel inclined to sprinkle processed unnatural salts or sugar onto your meals. A balanced meal is most beneficial in getting yourself on an effective weight loss program accompanied by appropriate fitness routines.
Make efforts to apply common sense and deduce otherwise harmful products that you’re putting into your body such as alcohol, nicotine, or unnatural drugs like Caffeine. While most things in proportion are healthy, sometimes even the most innocently shaped cup of Java could lead to addictive habits, irritability, and unpleasant withdraw symptoms.
Don’t deprive yourself of valuable protein (may it be through meats or soy milk) and remember that a happy body is a healthier you. The more protein, healthy fats, and whole or natural carbs the better, as it promotes a more regularly processing metabolism and can promote weight loss over time, Cynthia Sass, MPH, RD a Health contributing nutrition editor with over 15 years experience says.
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In today’s modern society in the United States, childhood and adolescent obesity is on the rise. Unfortunately, weight loss is on the decline. According to recent statistics by the Center for Disease Control and Prevention (CDC), in 2012 as many as one in every three children were considered to be obese or overweight.
Children who are viewing more than one hour of television per day will adapt to feeling less motivation and in turn hindering weight loss, while most likely an increased desire to watch more television. This behavior is unhealthy, as it takes away not only from social stimulation, but also cardiovascular and other important activities such as exercise.
In a Study conducted by The University of Virginia with over 11,000 children, tests demonstrated that this continued behavior (backed by statistical data from the CDC) demonstrate a doubling in nature of obesity and quadruple effect on adolescents as they increase their “TV time” across the nation.
Through taking into consideration statistical data collected by the Early Childhood Longitudinal Survey or CLS, information is demonstrated showing how school preparedness and cognitive development can be hindered through prolonged daily exposure to television by children and adolescents. Specifically, interfering with memory collection methods and application, as well as lowering motivation or amount of time committed to scholarly studies and social activities. This study was based off of the amount that these children watched television on a daily basis, and compared it to a representable similar technology: computers. While statistics were not collected and do not currently show similar side effects or intellectual deprivation, it is speculated that computer usage also can cause although much less, a measurable level of interference with social and academic commitments–as well as weight loss and management. Conversely, since it is less common to eat while using computers than watching television, we may appreciate why one form of technology is being attributed more strongly to weight gain than the other.
According to recent research conducted by Dr. Mark D. DeBoer, an associate professor in Pediatrics with the division of Pediatric Endocrinology at the University of Virginia, children can expect a 60% to 70% increase in weight gain and sustained overweight unhealthy study habits when exceeding 60 minutes per day of television. Per the American Academy of Pediatrics (AAP), the average kindergarten aged child watches at least three hours of television per day. The AAP recommends children watch no more than 2 hours per day, to promote more opportunity for weight loss—as DeBoer agrees. Depriving our children, society’s future, of physical and social activities indirectly or not is reprehensible and it is our job to educate fellow parents and interested parties alike of the associated risks. Some might argue that public education on the matter is not addressed enough. Additional research will be conducted by DeBoer to investigate further causes of childhood obesity associated with Television in the near future, as they take steps to collect longitudinal data representing short term to long-term effects in varying ages of youth.
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From bodybuilders, coaches, sports athletes, to nutritionists, the message is all the more or less the same: focus more on diet, and less on time in the gym. The average American is overworking in the gym, not allotting enough time for recovery, and not aligning their workout routine with an appropriate dieting routine.
Consider the importance of disqualifying ‘vices’ from your life.
May it be that Hershey Bar once a day, bag of delicious Doritos with your sandwich (I’m guilty), that diet Pepsi, or Hershey Kisses (Sorry Hershey!) that you snack on throughout the day, consider the damage and both short term to long term negative impacts it has on your body and mind. Although Coffee alone may not seem like a total disturbance or diet pushback, consider the caloric and sugar contents involved with each coffee, and how many of those are fatty and will only contribute to more weight-gain and loss issues in the near future.
Disperse to burn those calories!
Eating 4-6 (smaller) meals throughout the day, if feasible, is most desirable in weight loss and control, as it promotes a healthier, more active metabolism. Additionally, this may very well increase the likelihood that you’re getting all of your much needed daily nutrition since you’re expanding on the various food-groups and meals you are consuming. Did you know that depriving yourself of foods, or even eating only 1-2 huge meals per day can have negative effects? Just think, your body will crave the nutrients and chemical compounds that you’ve deprived it of in the simplicity of such little meals, and in turn will only shoot over hunger pangs later on that will ultimately cause more weight gain. Weight loss is about dedication and commitment, but also remaining true and fair to your body through healthy measures. Anything that seems too easy, most likely is—and isn’t good for you either.
Baking at home v. ‘Caking’ at McDonald’s.
As opposed to easily consuming upwards of 1,400 calories just from eating out, consider the benefits of eating-in. Allow yourself, body, and mind to enjoy the lack of chemicals, quality of fresh meat or vegetables, and increase of nutrients through preparing and cooking your own food. Why settle for food for example vegetables that have such a broad array of chemicals in them and are months old (think: preservatives) when you can go to the Farmers Market or the likes and purchase fresh fruits and vegetables for so much less, on the dollar, and in greater quantity? Most people don’t realize it, but the quality of most TV Dinners match the quantity (poor, very tiny) and isn’t what’s really best for our bodies, though perhaps more convenient. Will you sacrifice your health and weight loss goals for ‘convenience? Just think, eating out and even at home, just two rolls with regular butter can easily equal up to 500 calories! For those of us that are ‘bulking’ that’s great, but for the rest who are cutting or aimed at weight loss, this is not good or recommended.
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A lot of people from all walks of like on a regular basis—including myself—may or may not at some point or another get caught up in the newest weight loss trend, or muscle-gaining techniques. In example, Acai Berries as a ‘wonder vitamin’ or drug to weight loss.
For some reason in the recent past, eating fatter to lose fat has been a growing ‘trend’. However, recent studies by an associate professor Matt Hulver at Virginia Tech and lead author recently published the significance of fat increase, counter weight loss, and the dangers of fat to our muscles and bodily functions.
With a fatter diet, easily comes more muscle restriction. It’s so important for our muscles to operate properly, not only to look ‘sexy’ but also to serve the purpose of transferring blood, sugars, salts, and proteins.
Adding 55% fat to your diet, ‘good’ or ‘bad’, will still most commonly have negative impact on any weight loss attempts. That is, because too much of any fat is not good for the body, and is unnecessary. More so, we should concentrate on important nutrients, such as proteins, calcium, other vitamins, and appropriate levels of sodium and glucose—not found well balanced in most fats, especially unhealthy ones as they are loaded.
Consider positively contributing to your metabolism processing, along with your workout routine related aspirations for weight loss. A recent publishing in the Biological Psychiatry shows that simply after one high-fat meal, your metabolism and body can begin to slow, and break down in muscle operations. This can even cause high blood pressure, and ultimately a heart attack as essential operations within the body to regulate chemicals, burn and utilize fat appropriately, and allocate sugar and salts suffer from undue interference.
With added-fat in your diet you will not only interfere and negatively impact your metabolism, sugar and salt levels, but also your mind. Diets high in unhealthy fats (and fats in general) can cause fatigue, laziness, lack of motivation, and even depression. While eating those 20 chicken wings may initially feel great and give us a mood boost, we may ultimately suffer than succeed in our object by having remorse for eating the unhealthy food, and also negatively impacting our already poor or less than desirable diet. While eating more healthy vegetables, meats, and carbs can positively contribute to our diet, it’s important to conduct research to study and learn the difference between what ‘good’ and ‘bad’ carbs are, and the same rules would apply for fat. Like anything in the realm of nutrition, what we consume can only be so beneficial within reasonable portions, and over intake of anything can be bad for the mind and body towards weight loss, and general health and wellness.
Avoid gaining up to an extra 11 lbs per year by reducing to remove unnecessary, unhealthy fats from your diet. Consider the value, and most realistic substitutes for your current sugar, salt, and fatty basic foods, groups, and unhealthy habits.
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Losing weight for anyone is usually difficult, dependent upon body weight and builds of course. But in principal, following these five dietary guidelines could easily increase your success in weight loss attempts.
- Why are Buffet’s counterproductive?
Many people, if not most, find buffets very enjoyable, for obvious taste-pleasing reasons! However, the consequences of eating at a buffet vary in severity, dependent upon your choices, as well as your overall diet and fitness activities. For example, some may feel that putting off eating an entire half or full day so they can go to the buffet once, is justified. This is not the case, since when we starve our body, it goes into ‘self-eating’ mode, and will actual break down and use up those desirable muscles, and fat from places that are less than desirable for most.
- What is a reasonable portion of food per meal?
Understanding, per a caloric and dietary measure, what constitutes, as a reasonably sized meal is essential in weight loss and overall good health efforts. Understand and research whether or not you are strictly looking to slim for weight loss, tone, and/or bulk up. The significance of this should reflect your intended dietary habits per the capacity of each meal you consume, what nutrients you focus on, and even what vitamins you accompany them with. Many looking to lose weight may find it not only practical for lowering calories and the ‘bad’ nutrients, but also for including or adding more vegetables and fruits to their regular diet—also ideal as some are proven to promote weight loss, muscle growth, stimulation, and a happier mood. Remember, what you put inside of your body will commonly if not always dictate how you are feeling (think: motivation for example).
- Tempting stocking and why it hurts you
Purchasing goodies at the store that you know are counterproductive to your efforts for weight loss, such as candies and chips, through retail-stocking at home can lead to a poor diet, and even binge-eating—as they are all available to you at once. Not much good comes from such a ‘bad’ temptation, and your body (heart and brain-mood) will thank you for skipping over this habit on your next food-shopping trip.
- Compulsory eating and delaying urges with Water
Sometimes we eat when we really don’t need to, or when our body is telling us to do one thing, we do the complete opposite. This isn’t always necessary, nor ideal. Many people trying to achieve weight loss may find it both more relieving, as well as practical to try drinking water not only to suppress their appetite, but also because sometimes when our brain is telling us we’re thirsty, we stuff it with food. On top of eating out of boredom, many times we find ourselves doing it out of pure laziness. Picture this; did you know it’s not uncommon for a person to subconsciously, without obvious purpose, consume foods (think: fruits) just for the sake of obtaining much needed water because our bodies are dehydrated?
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