The degree of ripeness, as well as the way that certain foods are cooked and prepared, can affect the GI of the final product. This is where I admit Bedt became an overeater. I was a hosteler in the days, which I struggled a lot to loose weight. Most fruits have a low to moderate glycemic index GImaking them a good choice for people with diabetes. Most of the people skip their GM diet this day. Not All Types of Meat Are Freebies One of the most important things to know is that meat is moderately high in its insulin kick because certain proteins can cause a substantial insulin response.
I am betting that the veggie smoothie will have a higher insulin index than the very same ingredients if they are eaten intact.
Try practicing a bedtime ritual each night, sticking to a routine and minimizing your intake of caffeine before bed to establish a healthy sleep cycle and enhance weight loss.
They include:. Then the weight-loss stopped, so I cut back a little more and I lost another 10 pounds, but then it just stayed there.
For elderly people, fiber is also important to help with digestion and prevent constipation. However, many older people have to adjust their prior weight-loss strategies to lose extra pounds safely.
What is GI?
Hi I'm Lindsay also known as the Happy Herbivore. Happy Monday! Might as well do yourself a favor.
You have total control over what goes in your mouth AND it tends to be easier to, say, stop drinking wine than to start a 5x a week 5am gym regimen, for example. But even the whole plant foods vary greatly in satiety. If you're trying to lose weightchoosing foods with a low GI means that your body digests them at a slow, steady rate so you feel full for much longer. Introduction When I am at a restaurant, I often tell the waiter that I am eating lowcarb as a convenient way of explaining what I am going for. Will intermittent fasting work if I only do it on some days?
What I am doing is following a low-insulin-index diet as a complement to indeer weight-loss power of time-restricted eating. One year ago I blogged about how the plant-based diet made me an overeater. Chinese cabbage. About Happy Herbivore's purpose is to help you lose weight on a vegan diet. Subscribe to the blog!
Herbs parsleycilantrobasilrosemarythymeetc. If they really ARE in a bad place, think about what that bullying might do. I been blogging sincewritten 6 books, and started a business called Meal Mentor. You can eat as much as you want. Evening meal: 1 medium skinless chicken breast fillet sliced and stir-fried with sliced courgette, mushrooms and spinach in a little groundnut oil, served on 1 medium portion of brown basmati rice or buckwheat.
The one time when I stressed concern that I had overeaten three plates of food I was best way to lose weight quickly and healthy indexer not to worry about it. In my case, my stomach was still hanging over my pants and I had chronic, painful chafing along my armpits and thighs from constant rubbing. Blueberry, Carrot and Orange Smoothie - Jumpstart Eat as much as you wanted. DAY 1 Breakfast: Large bowl of traditional porridge made with skimmed milk; 1tsp runny honey drizzled over; 1 orange. Learn more about whether coconut sugar is OK to add to your diet if you have diabetes. The low glycemic diet may aid weight loss and reduce blood sugar levels, but it has drawbacks too.
I had already stopped eating meat and poultry, and lost a few of my pounds, when trainer Nick Manzo at my old gym suggested I could really lose weight by giving up bread.
Revisiting your goals and values could give you the jump start that gets you back on track. But what does this mean for seniors?
Some people love it, others loathe it.
But there are many other things to learn from the evidence on which foods have a big insulin kick.
So in terms of the diet instructions to lose weight. My favourite smoothies are green smoothies. The low-GI slow-carb diet plan How to lose a stone. If you're a regular reader, you probably understand why Chris and I each find ourselves at our heaviest- weight -ever.
This article reviews whether Noom…. Email required Email Required. And because body weeight changes with age, you may find that your goal weight and health priorities shift as you grow older. You may find it helpful to make a weekly shopping list. Connect with others. For example, one small study showed that drinking
I distilled six general principles:. I distilled six general principles: Avoid foods labeled "lowfat" Avoid cold cereal Avoid sweet beverages, including fruit juice Avoid things with added sugar Avoid starchy foods If you drink alcohol, lean towards white wine instead of beer But there are many other things to learn from the evidence on which foods have a big insulin kick. The 16 best low-calorie alcoholic drinks. I've dedicated myself helping folks lose weight on a vegan diet. I do supplement it with the support of many of you, who help me in my darkest hours.
Sandwich with wholegrain or multigrain bread, vegetable salad, lean chicken or butter fried eggs, a glass of milk. To say the least, you need not follow a rigorous dietary program to lose weight fast. Sample meal ideas for fast weight loss. More than a few weeks of intense caloric deprivation can also cause muscle loss, hair loss and gallstones, says Tzeel.
Let me use this distinction between a low-insulin-index diet and a lowcarb diet to discuss the recently reported results of the DIETFITS Randomized Trial flagged at the top of this post.
By Katherine Schreiber. You've probably found that it's easy to eat a lot more than those amounts.
The participants were encouraged to meet the federal guidelines for physical activity but did not generally increase their exercise levels If you drink alcohol, lean towards white wine instead of beer.
To repeat, it isn't "carbohydrates" that are the problem, but easily-digestible carbohydrates. I had already stopped eating meat and poultry, and lost a few of my pounds, when trainer Nick Manzo at my old gym suggested I could really lose weight by giving up bread. What will this detox diet result in? This article takes a closer look at the glycemic index, including what it is, how it can affect your health, and how to use it. My advice is to continue your diet. Created by Judith Wills, one of the UK's leading diet and nutrition experts, this low GI healthy eating plan has been designed to help you lose weight without feeling hungry, and — unlike extreme diets — it has substantial health benefits. This blog post contains everything you need to know about Intermittent Fasting.
Try carrying a reusable water bottle throughout the day. When you do that, your hunger levels go down, and you generally end up eating fewer calories 1. Along with eating right and exercising, getting quality sleep is an important part of weight loss. Yes, losing weight after 60 can be challenging.
How can the glycemic index help you lose weight?
Many people have trouble meeting their optimal protein intake through whole foods alone. Scroll To Bottom. There are potential downsides to a low carb diet that may lead you to a different method.
The longer you cook foods like pasta or rice, the greater the digestibility of their starch content, and thus the higher their GI. Maintaining Weight Loss. May be because of the feeling that they lost weight. Muscle mass, water, bone density, etc.
Body composition is the amount of muscle and fat on your frame. As per U. If you find it difficult to resist, you can have some herbal tea and brush your teeth immediately to switch off your mind from the idea of eating. It also reduces the temptation to snack on foods high in fat and sugar. Striving toward a healthy emotional relationship with food Have you ever reached for food in response to stress?
How are you finding Jumpstart ?
As well, if you're the kind of person who likes to exercise with others, ask if anyone is willing to be your accountability partner.
Let me excerpt the key passages from the abstract of the study:. Water chestnuts.
Anahad O'Connor, writing in the New York Times, has a take on the results of the study similar to mine.
Zero calories during the fast. What are you eating when you are fasting?
Bean sprouts. For example, they would share a recipe on their blog or Facebook. Check out Season 1 Episode 6 for more science. If you want to start using the meal plans that changed my life and broke my weight barrier go here.
I been blogging sincewritten 6 books, and started a business called Meal Mentor. Most fruits have a low to moderate glycemic index GImaking them a good choice for people with diabetes. Gardner said many of the people in the study were surprised — and relieved — that they did not have to restrict or even think about calories. It is the fact. Initially you body will lose more weight. The plant-based diet works.
1. Do not skip breakfast
Introduction When I am at a restaurant, I often tell the waiter that I am eating lowcarb as a convenient way of explaining what I am going for. Thanks to Andrew Baker for pointing me to this article on healthy lowfat diets versus healthy lowcarb diets. Happy Monday!
Bodybuilders who practice IF quiclly two stragegies: Lift in a fasted state and immediately "feed" afterwards -OR- Exercise right before final last meal of the day. Check out Season 1 Episode 6 for more science. It's important that we talk about our struggles with food, whatever they are How do you start intermittent fasting? Bamboo shoots.
However, not all diets have this effect. It also requires more energy to digest. Eat when you're hungry. A standard glass of wine can contain as many calories as a piece of chocolate.
Learning to balance healthy eating and physical activity can help you wwight weight more easily and keep it off. To avoid temptation, do not stock junk food — such as chocolate, biscuits, crisps and sweet fizzy drinks — at home. Fruits, vegetables, whole grains, nuts and seeds are all excellent sources of fiber that are integral to a healthy weight loss diet. It's an important meal.
This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains. Because of the increased health risks carried by belly fat, waist circumference is often an important indicator of overall health. You may find it helpful to make a weekly shopping list. Here are 16 effective ways you can motivate yourself to lose weight. Summary When paired with other diet and lifestyle changes, counting calories can help you make healthier choices to increase weight loss. If possible, it's helpful to check out the reviews of a book or program before you commit to it.
Then I had my body fat measured. If you read any of the plant-based diet books, attend a olse, or watch one of the films, you get the impression that: You can eat as much as you want. How long do you have to fast for intermittent fasting? That was one of my biggest problems.
But the individual factors that can determine your success can go much deeper. To prevent this situation, ensure to eat raw foods in the form of salads and sushi. Healthy Eating. Workouts like squats, triceps push-ups, plank crawl, walking lunge, side plank, leaps and extensions are relatively simple and effective. That means our ideal BMI often shifts upward with age.
Remember, lifestyle changes don't have to be an all-or-nothing proposition. Cut Your Carb Consumption. The benefits you derive from any amount of weight loss depend on the extent to which that weight stays off, Soloff says. By following the tips given below, you can lose weight without going through the pains of a crash diet. Underweight teen boys Underweight teen girls Supporting someone with an eating disorder.
Thanks to Andrew Baker for pointing me to this article on healthy lowfat diets versus healthy lowcarb diets. The glycemic index isn't the same thing as the insulin index, but within the same food group it is highly enough correlated with the insulin index that I use the glycemic index to guess the insulin index when direct data on the insulin index is not available. For gustatory delight, the fact that dietary fat is OK from the standpoint of the insulin index makes it easy to compensate for sugar being banned, for the most part. The Problem with Processed Food. The window should be as similar day-to-day as possible. I hope they focus on this in their next big study!
If possible, it's helpful to check out the reviews of a book or program before you commit to it. Check out these warning signs of possible weight-loss scams:. Studies show that we tend to have similar health behaviors to the people who we spend the most time with. For example, the best diet for older women is often quite different than the best diet for older men. Since its inception inthe Noom diet, or Noom, has quickly grown to become one of the most searched diets. Image: Shutterstock. You may lose 5—10 pounds 2.
Scarsdale diet offers the most choices. It also requires more energy to digest. Page last reviewed: 29 November Next review due: 29 November Underweight teen boys Underweight teen girls Supporting someone with an eating disorder.
Take it from people who have successfully maintained weight loss:
Tasty Query. These ads weighy cookies, but not for personalisation. Other factors that affect the GI of a food include the ripeness, cooking method, type of sugar it contains, and amount of processing it has undergone 2. Link to the article above. Campbell has spent his career studying this very topic: Why do we overeat.
Discussion and photo.
But her caloric needs could go up if she exercises more. You can also enjoy the benefits of physical activity without heading to the gym.
Bean sprouts. Because the insulin index has not been measured for everything, particularly in all the shrouded variations that occur in processed food, an important test is to think of how hungry you feel an hour or two or three after eating something.
Healtyh fruits on an empty stomach detoxifies your system as well as supplies you with loads of energy for losing weight. Before we had access to supermarkets and fast food, hunger was often a signal that food was in short supply. This may seem like an odd tip. According to the Centers for Disease Control and Preventionpounds taken off gradually are more likely to stay off than pounds shed rapidly. When you're cutting back on food, you can inadvertently reduce the number of essential vitamins and minerals that you consume. Both cardio and weightlifting can help with weight loss. Move more, with more intensity, and sit less.
There are potential downsides to a low carb diet that may lead you to a different method. A scoop of ice cream, a quickyl of cookies, or a small slice of cake each seems harmless. The benefits you derive from any amount of weight loss depend on the extent to which that weight stays off, Soloff says. And because body composition changes with age, you may find that your goal weight and health priorities shift as you grow older. The pace of your metabolism determines how quickly your body turns the food you eat into energy.
Do I Need to Lose Weight? Why Weight Charts Can Be Misleading for Seniors
For annotated links to other posts on diet and health, see: Miles Kimball on Diet and Health: A Reader's Guide For example, here is waj the first section looks like: I. You can start with a hour fast and work your way to 16 hours. More before and after photos and stories. About Happy Herbivore's purpose is to help you lose weight on a vegan diet. Here are ten of the best — and tastiest.
Processed carbs have fewer nutrients and are quickly digested and it's this idea — how fast carbohydrates are broken down — that's the basis of both the glycaemic index GI and our healthy eating plan.
If you're craving a snack you'll likely go for what's convenient, regardless of your preference. To prevent this situation, ensure to eat raw foods in the form of salads and sushi.
Snack: 1tbsp or so of cottage cheese on 1 rough unsweetened oatcake. Maintaining Weight Loss.
Engage in more exercise and physical activity. While cutting calories alone is generally not considered a sustainable way to lose weight, counting calories can be an effective weight loss tool when paired with other diet and lifestyle modifications.
But this food group also includes whole grains, beans, pulses, and fruit and vegetables.
Yes, dietary fiber can aid bowel movements and alleviate constipation. Ask yourself whether anything triggered your setback. Back to Healthy weight. The bottom line. Yes, fat can have a place in a weight-loss plan. Along with eating right and exercising, getting quality sleep is an important part of weight loss. Staying active helps burn calories, build strength, and improve heart, bone, and brain health, Tzeel says.
Technically, you could have slightly less than half of whatever your hourly BMR is every four hours and safely stay in a fasted state.
And losing muscle may have a more significant impact on health than carrying extra weight.
Although the two approaches were not directed in any big way toward time-restricted eating, and so couldn't test the most important idea very well, I see the results of this study as a vindication for the idea of a low-insulin-index diet.
About Happy Herbivore's purpose is to help you lose weight on a vegan diet.
Eating at regular times during the day helps burn calories at a faster rate. Though losing 20 pounds can seem like a major challenge, it can be done quickly and safely by making a few simple changes to your diet and lifestyle. Ensure to get the right amount of sleep of at least 8 hours at night and 2 hours nap in the day. That's because, in addition to its heavier weight, muscle burns more calories than fat.
To say the healhy, indexer need not follow a rigorous dietary program to lose weight fast. On the low carb, high fat keto diet, your body enters a state in which you burn fat for your main source of fuel rather than carbs. So if you're wondering what you should weigh, your first step should be an open conversation with your doctor. Low carb diets and whole food, lower calorie diets are effective for weight loss and may be easier to stick to than other diets. Share on Pinterest. Read this next. Another study showed that consuming a high-protein breakfast decreased levels of ghrelin, the hormone that stimulates hunger, by a much greater degree than a high-carb breakfast 8.
It is difficult to shift your 8-hour feeding window day-to-day, especially without having to shorten your eating window the day before and having a longer fast the next day. Here, straight from the list of nonstarchy vegetables on Wikipediaare a list of vegetables I highly recommend as part of your diet given what I knoweven though they are full of carbohydrates as a matter of chemistry:. Some people love it, others loathe it. No matter what I did it just stayed there.
HUGE plates of food. I must work my program and my steps and build my own support system. So the elements the two diets had in common seemed helpful: avoid sugar, avoid refined grains and avoid processed foods. Gardner said many of the people in the study were surprised — and relieved — that they did not have to restrict or even think about calories. But if one is willing to think of people in the population at large as if they were a control group technically "adults aged 18 to 50 years without diabetes with a body mass index between 28 and 40" then the weight-loss relative to that "control group" is impressive.
The results can impact your metabolism, in addition to triggering cravings for sweets. Your weight-loss goals will also depend on your individual health issues. While choosing the dietary plan, make sure that you can stay on it for a longer time if you wish to lose a couple of pounds. So how can you succeed? Cut back on refined carbs.
This doesn't mean that you shouldn't cook your food. This is where I admit I became quuickly overeater. You may need a later window. Your body stores the calories you consume in two places: in glycogen and body fat. On the other side, trying to cut back on fat is not particularly valuable. Intermittent fasting helps some people eat less calories, creating the necessary caloric deficit for weight-loss.
This similarity between ebst two diets tested was much, much more important than the modest differences between the two diets that got into the headline. This echoes what Dr. I must work my program and my steps and build my own support system. And it works for a lot of people.
Figure out WTF was going on. I LOOK so much more muscular and lean now, but that physique was there all along, hidden under fat.
General weight loss can improve certain markers of health, such as blood sugar and cholesterol levels. Eating whole foods, higher protein, soluble fiber, and less sugar can help you lose more weight.
Cooking carrots makes them easier to digest, so they cause a bigger spike in blood sugar. Now I just do some yoga and follow the meal plans.
Here are the GI values for a few ingredients 1011 :.
Recent physical activity guidelines make it clear that some exercise is better than none—meaning five minutes of walking here and one flight of steps there can benefit your body. Look for someone who has experience with the nutritional needs of seniors.
And try not to skimp on the strength training: Maintaining or increasing your muscle mass by lifting weights or your own body weight with exercises such as squats and push-ups ro a mild metabolic boost. You have fewer food best way to lose weight quickly and healthy indexer to choose from. Summary Protein has been shown to decrease belly fat and body weight. Online communities and in-person workshops, exercise classes, personal coaches, and walking groups are great ways to widen your healthy social network—get creative. You may also have to revise your ideas about dieting if you and your healthcare provider determine that losing weight will help your overall health. It's an important meal. Consider these research-backed techniques to lower the number on the scale while developing healthy and sustainable habits.
Walking is frequently considered the best exercise for seniors to do to lose weight. When you talk about weight loss the first los that comes to your mind is dieting. Move your body. Banning foods will only make you crave them more. Often, the urge of losing weight is so strong that you tend to starve yourselves in the process, ultimately losing out the vital nutrients required by your bodies. Smaller portions can help prevent eating too much.
Idnexer sugars and starches, or carbs, from your diet can help curb your appetite, lower your insulin levels, and make you lose weight. Now let us know how to lose weight at home without dieting:. People often lack the motivation to get started or continue on a weight loss diet. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains. Thus, having dinner by 8 p.
20 Best Ways to Lose Weight
Connect with others. Image: Shutterstock. You might be tempted to lose weight fast, but is that the best way? You may also have to revise your ideas about dieting if you and your healthcare provider determine that losing weight will help your overall health. This helps in increasing lean muscle mass and diminishing fat.
Did you know that Medicare covers a weight-loss program that provides obesity screening and counseling? Recognizing the way you feel and experimenting with other strategies to help you feel better—like calling a friend, listening to music, taking a walk in the fresh air, or regulate blood sugar to lose weight in a hot shower—can help you disassociate stress and eating. Research suggests that instead of trying to lower your BMI, your focus should be on eating for your personal health and maintaining muscle tone and bone strength. According to the Centers for Disease Control and Preventionpounds taken off gradually are more likely to stay off than pounds shed rapidly. Digital Eating at regular times during the day helps burn calories at a faster rate. This article takes a look at what it is, how it works, and whether it's….
Is the fastest way to lose weight the best way? But the long-term effects of a low carb diet are not yet known. The bottom line. Faster weight loss appears quite an uphill task, especially if you wish to lose more than 10 pounds. Ensure to get all the vital nutrients that your body needs to maintain its ideal weight. Note that eating too few calories can be dangerous and less effective for losing weight.
Then there were the conferences where I watched these experts getting plate after plate of food. Snack: Reduced-fat hummus on 1 dark rye crispbread. Might as well do yourself a favor. You can have solid meals, meals and snacks, or simply graze. I've never been so heavy in all my life. Here are some for which we have data, along with some comparison items:. Following a low glycemic diet involves swapping out foods that have a high GI with low GI alternatives.
How to Lose Weight at Home Fast?
Thus, it is advisable to eat fruits at least 30 minutes before any heavy meal so that they digest quickly. Walking was the most popular exercise. For example, one small study demonstrated that eating slowly led to greater increases in satiety hormones and feelings of fullness than eating at a faster pace This article reviews whether Noom….
And you need to maintain muscle for a healthy metabolism. Unlimited Workshops Virtual or in-person Workshops. Hexlthy said, many eating plans leave you feeling hungry or unsatisfied. For example, gardening, doing the dishes by hand, and putting away all of the laundry are the kinds of tasks that keep your body moving. After all, many fad diets require dieters to drastically cut the calories they consume. Summary Eating slowly and practicing mindfulness can increase feelings of fullness, decrease calorie intake and enhance weight loss.
You can lose weight as you get older by adapting healhhy weight-loss strategies to your changing body. Why weight charts can be misleading for seniors Why is losing weight over 60 more difficult? Oatmeal is an incredibly popular breakfast. As well, for many seniors, weight loss slows down because of additional factors that affect their metabolisms, including:.
Lettuce endiveescaroleromaine or iceberg. Following a low glycemic diet involves swapping out foods that have a high GI with low GI alternatives. Learn how Tasty Query and our partners collect and use data. But during weight loss dietcutting of sugars and sweets is really difficult.
For example, bananas that are fully ripened have a GI of 51, whereas under-ripe bananas have a GI of just 30
Nationally Sponsored by. Resistance training is a type of exercise that involves working against a force to increase muscle strength and endurance.
Most fruits have a low to moderate glycemic index GImaking them a good choice for people with diabetes. Monkey do, too.
Aim for seven servings of fruits and vegetables a day and strive to include a wide range of colors.
Studies show that fiber has various health benefits, including weight loss and improved digestive…. As well, eating fat can help you feel full.
I have so many strategies for dealing with my demons, adding more each day. So white fish and steak and presumably a range of other types of meat that we don't have a measured insulin quikcly for are not freebies; they are medium-high on the insulin index—not so high that you shouldn't ever eat them, but high enough that you should eat them sparingly. The glycaemic index rates carbohydrates according to how rapidly they raise your blood sugar levels. I HAVE to pay attention to total calories and portion sizes too. Here is Anahad's description of key elements of the study:. DAY 1 Breakfast: Large bowl of traditional porridge made with skimmed milk; 1tsp runny honey drizzled over; 1 orange.
So we have two point here. I don't expect everyone to toe the line on my behalf. And it works for a lot of people. To learn more about the the science of fasting, check out episode 6 here. Green onions.
Fiber is indigestible material found in foods. Summary Getting enough sleep and improving sleep quality could benefit weight loss. Studies show that fiber has various health benefits, including weight loss and improved digestive…. It contains self-reported information from over 10, people of all ages who each lost over 30 pounds and kept the weight off for at least a year. Why is the location of excess fat important? One way to lose weight quickly is to cut back on sugars and starches, or carbohydrates.
Keep a Food Journal - Record everything you eat and drink immediately including the sugar in your coffee. Here, straight from the list of nonstarchy vegetables on Wikipediaare a list of vegetables I highly recommend as part of your diet given what Best way to lose weight quickly and healthy indexer knoweven though they are full of carbohydrates as a matter of chemistry: Alfalfa sprouts Arugula Artichoke Asparagus Bamboo shoots Beans green, Italian, yellow or wax Bean sprouts Beets Bok choy Broccoli Brussels sprouts Cabbage Cauliflower Celery Chayote Chicory Chinese cabbage Chinese spinach Cucumber Eggplant Fennel Garlic Green onions Greens beet or collard greensdandelionkalemustardturnip Hearts of palm Herbs parsleycilantrobasilrosemarythymeetc. For annotated links to other posts on diet and health, see:. Breakfast: 1 portion poached apple and blackberry flavoured with cinnamon; 1 large portion diet fruit fromage frais, sprinkled with 1 level dsp sunflower seeds.
This gives your body enough time to kill all the fat and start over with a new portion losw the body, thus making it much easier to lose weight. Cardioalso known as aerobic exercise, is a form of physical activity that increases your heart rate and helps strengthen your heart and lungs. If anyone is discouraging you from pursuing a healthier lifestyle, be sure to let them know how losing weight will improve your health and your quality of life. For example, one small study demonstrated that eating slowly led to greater increases in satiety hormones and feelings of fullness than eating at a faster pace Have you ever reached for food in response to stress?
I saw this in the vegan movement too, though in a different kose. The glycaemic index rates carbohydrates according to how rapidly they raise your blood sugar levels. Your blood sugar levels shoot up and your body produces a surge of insulin to bring it back down. Women can lose pounds.
If you read any of the plant-based diet books, attend a conference, or watch one of the films, best way to lose weight quickly and healthy indexer get the impression that:. How does intermittent fasting help you burn fat? Slower weight qyickly will demotivate, mostly. I don't know of anyone having done this experiment, but I'd love to see someone measure the insulin index of intact veggies as compared to veggies that have been run through a blender to make a veggie smoothie. The daily hour fast is making sure you find dinner in your pantry. Tasty Query. I was a hosteler in the days, which I struggled a lot to loose weight.