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How to Lose Weight for Kids- 10 Easy Ways
Weight problems in kids is a growing cause of concern worldwide. It has led to a rise in childhood diabetes, cholesterol, osteoporosis, fatty liver, asthma, heart ailments etc. These diseases that usually occur during adulthood are now appearing during childhood. Obese kids are also more prone to bullying, body-image anxiety, insecurities and depression.
Weight loss in kids should be done with care and caution. Parents must create a safe and sensitive weight loss plan in consultation with their paediatrician. This is because a random weight loss plan can hamper the kid’s nutrition, growth and stress levels. Moreover, what works for adults does not work for kids because their body is still developing.
How do you Know whether your Child has a Weight Problem?
Understanding whether your child has weight problems is the first step to a proper plan. This is important because kids grow at different rates. It is best to consult your paediatrician to check the child’s Body Mass Index (BMI), that measures their weight against height, gender and age. Here is a quick guide about what percentile of BMI can indicate that your child has weight problems:
BMI between 5th and 84th percentile: Healthy
BMI between 85th and 94th percentile: Overweight
BMI at the 95th percentile or more: Obese
Weight Loss Tips for Kids
Your paediatrician can give your kids advice on how to lose weight as a child.Together you can draw up a personalised plan that is suitable for your child. Here are the top 10 recommendations:
1. Calorie Count
You should not eliminate calories from the kid’s diet at random because they give energy and have other essential health benefits. You need to know exactly how much calorie your kid needs for proper growth. Anything more than that will hinder weight loss. The amount of calorie that a child needs varies according to age, gender, BMI, activity etc. Don’t stress the child by daily weight checks at home because it deviations on a daily basis are natural.
2. Low-Glycemic Diet
You don't need to totally eliminate carbs from your kid's diet. All you need to do, is select low-or medium-glycemic carbs like broccoli, carrots, apples, berries, beans, nuts, peanut butter, plain yogurt with honey and fruits, milk, cheese, pineapple, sweet potatoes, banana, dried fruit, pasta, high-fiber cereal, brown rice, and ice cream. Avoid high-glycemic carbs like corn, potatoes, white rice, French fries, chips, juice, jam, sweet and frozen yogurt, breads, pancakes, waffles, pizza, popcorn, instant oats, and some cereals. The glycemic level is the rate at which carbohydrate rich food converts to glucose. Studies suggest that low-glycemic food keeps a kid full longer and happier because it takes longer to digest and blood sugar stays stable. They also have more fiber and are less processed.
3. More Fruits, Veggies
Generally, you can add more vegetables and fruits of many colours to your kid’s diet. Serve whole fruits rather than fruit juices. This is because juices have more calories, while whole fruits are more filing and fiber-rich that is good for digestion. However, not all fruits and veggies are good for weight loss. Some may be high glycemic, that we have discussed in the point above.
4. More Water
Don’t allow the child to drink juice, energy and cold drinks, soda etc. when they are thirsty because they cause weight gain. The best thirst-quencher is water.
5. Good Sleep
Ideally, kids need 10 hours of sleep and teenagers need 9 hours of sleep. Early and good sleep is essential for proper nutrition and metabolism that helps maintain body weight.
6. Minimize Sugar, Salt
Minimize high sugar content food like candies, sweetened breakfast cereals, flavored drinks and yogurt, sweetened beverages, fruit juice, soda drinks etc. Settle for low-sugar substitutes like home-made fruit puree; fruit ice pops; cookies, pizzas, sandwiches made of whole-wheat; fruit salads etc. Even salt needs to be minimized. The sodium content of salt makes the body retain water and bloat up. Avoid table salt and canned and frozen food that are high on sodium.
7. More Protein
Experts recommend that protein stimulates a hormone that helps the body break down excess fat into energy. It is also more filling. Serve eggs, plant protein, fish and lean meat like chicken. Go for low-fat yogurt, butter, cheese, margarine etc. for milk protein.
8. Meal Plans
Avoid long gaps between meals because an empty stomach for long hours leads to gorging during meals. Studies recommend that that three small meals and two small snacks daily is ideal.
9. Daily Exercises/Sports
Exercise or some sporting activity for at least 60 minutes daily is recommended. Start with 15-20 minutes daily and increase the duration gradually. Make it entertaining by including your child’s peers or organizing a dance and music session, running with a pet dog, a family swimming session etc. This will encourage the child to participate enthusiastically. Some of the good exercises for kids to lose weight are:
Gymming
Swimming
Cycling
Dancing
Running
Roller-skating
Aerobics
Any kind of sports after school
10. Understand Fat Facts
All fats aren’t harmful. Healthy fats are required by the body to create cell membranes. Eliminating fat at random can impact your kid’s immune system, nervous system, and overall health. They need to consume fats like unsaturated oils (olive, canola, soybean etc.), salmon, anchovy, almonds, seeds of sesame, pumpkin, and flax etc. Fats also slow down digestion and keep the stomach full for longer hours.
Do and Don'ts
There are a few things that you should keep in mind during your kid’s weight loss program:
Do’s
Make changes in habits like daily exercise. No binging on unhealthy junk and no eating meals while watching TV to avoid overeating, etc.
Be supportive. Studies suggest that less sugar increases stress hormones and makes the kid cranky. Reward the child for weight loss achievements with a movie show, a toy etc. However, do not reward them with their favorite food.
Add errands to their daily schedule, encourage them to take the stairs rather than the lift, walk to a nearby kid’s activity zone rather than take the car etc. Make activities fun-filled with boot camps, nature walks, etc.
Reduce the portions, do not eliminate meals. A researcher at Pennington Biomedical Research Center in Baton Rouge suggests that it’s not what you eat, but the quantity is what matters when trying to lose weight.
Substitute junk with healthy home-made snacks like raita, sprout salad, baked (not fried) papad, ragi dosa, grilled chicken strips etc. Sliced and diced carrots, cucumber, grapes, strawberries, watermelon etc. can be healthier finger food.
Don'ts
Don’t make unrealistic plans. So, if your child likes eating something that is against the weight loss plan, don’t eliminate it totally. That may stress the child and add to weight gain. Do it gradually. Also set an attainable weight loss goal. A good, recommended rate is one pound (Approx 0.453592 kg) of weight loss per week.
Do not allow kids to watch TV, play video games and couch around for hours. Ideally, restrict it to one to two hours a day.
Don’t make kids-only diet, work as a team. Include family and friends. You can yourself stick to food that is beneficial for you. Set an example for the child to keep him motivated. You could also throw a birthday party with all healthy snacks and set the trend.
Don’t give up! Tell the child things won’t change overnight.
Don’t rush! Do not go for a fast-track weight loss program. It can do more harm than good.
What are the Dangers of Fast Weight Loss for Kids?
To begin with, approach the subject of weight loss with care and sensitivity. It should be an open dialogue that addresses weight-related concerns and insecurities of the child. It is seen that many kids, especially girls, try to experiment with weight loss on their own. This could be unscientific and harmful. Watch out for that and educate them.
Please note that your kid may have some underlying health condition causing weight gain like Cushing's syndrome, hypothyroidism, and medication side effects etc. So, please consult your pediatrician before you begin their weight loss journey.
Also Read: Growth Spurts in Children Read more
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How to Lose Weight While Breastfeeding Without Reducing Your Milk Supply?
Extra nourishment and lack of physical activity lead to the build-up of weight during pregnancy. After the delivery, shedding those extra kilos becomes a priority for most women. However, the next task at hand is to ensure that your baby gets all the necessary nutrition in the first few months after birth. In the initial months, the only source of nutrition for the baby is the mother’s breast milk. It is, thereby, very important for the mother to continue eating nutritious food and going on a diet is not an option.
Is It Safe if You Are Trying to Lose Weight While Breastfeeding?
A planned weight reduction program is safe even when you are breastfeeding. Having a sudden drop in weight is not recommended and a gradual, phased out decrease is ideal. The best way to reduce weight is by adopting a healthy lifestyle, consuming low-fat food, and following a moderate exercise routine on a daily basis. Breastfeeding also aids in stimulating weight loss, as the body will use your stored energy in fat to make milk for the baby.
Proper nursing combined with a balanced diet and exercise will help in the reduction of weight without having any impact on the quality or quantity of the milk to be fed to the baby. Breastfeeding and weight loss can go hand in hand.
When to Start Losing Weight While Breastfeeding?
Having a baby and managing your priorities during the first few weeks after delivery can be challenging, as your munchkin will need extra care. At this point in time, losing weight should not be worrying you. The excess weight has been put on over a period of nine to ten months and you should give it at least that much time to shed those extra kilos away.
You can wait for around six weeks after delivery to kick start your weight reduction regime. The initial six weeks can be considered as a transition period where the baby and the mother are trying to adapt to the changes in their life. It is important to focus on the baby at this time and not get distracted by any other activity.
Different Ways to Lose Weight When Breastfeeding
Weight reduction after pregnancy needs to be systematic and well planned. Given below are some tips on how to lose post-pregnancy weight fast while breastfeeding:
Adopt a moderate exercise routine: Start off with exercises which are not too taxing and heavy on the body. Develop an exercise routine that includes light walking for 20 to 30 minutes along with your baby. Increase the intensity of your exercises gradually. However, be cautious and do not burn too many calories while you are breastfeeding.
Do not cut down on food intake: Starving yourself might reduce your weight instantly, but it will also make you weak from the inside and reduce the production of milk. Consult your dietician and draw up the right diet that caters to your daily needs. This will ensure that you avoid unhealthy food and, in the process, do not put on weight.
Drink water: Drinking plenty of water is a good way to keep a tab on your weight. Water will aid in the digestion process and also remove toxins from the body. It is important to stay hydrated while you are breastfeeding. Water will help you do just that. It will also fill your tummy, thus, making you feel less hungry.
Breastfeed frequently: In order to produce milk, the body will use the stored energy in fats. Breastfeeding will burn a lot of calories and that is why it is important to maintain a good balance between exercise and food consumption.
Healthy Diet For Weight Loss
Following a good post-pregnancy weight loss plan while breastfeeding will ensure that the baby is not deprived of any essential nutrition and, at the same time, you are on track for weight reduction.
1. Eat Frequent, Smaller Meals
Having smaller meals at regular intervals will keep your tummy full and help you avoid unnecessary cravings during the intervals between meals. Ensure that your meals are high on nutrition. Avoid junk and fried food completely.
2. Eat Nutritious Foods
Have a healthy mix of food items in your diet plan. Given below are the ideal group of items that you should have in your daily diet.
Healthy foods
Description
Carbs and proteins
Include a good mix of food rich in carbohydrates and proteins. Proteins are the building blocks of a cell and very important for the growth and development of a child. Carbohydrates give energy to the body to carry out daily activities.
Healthy fats
Consumption of healthy fats is important to nourish the body. Avoid trans-fats and saturated fats consumption and include mono-saturated and polyunsaturated fat foods in your diet.
Food high on iron and vitamin C
Food items like leafy vegetables, whole grain, dried fruits and beans are a good source of iron. Citrus fruits, tomato, strawberry and bell peppers are high on vitamin C. Consumption of these food items will provide stability to the body, improve immunity, help lose weight and provide nutrition to the child.
Fish
Omega 3 fatty acid help in development of eyes and brain and fish is a great source of this mineral.
Whole foods
Fiber rich food items such as fruits and vegetables should form an important part of your over all diet.
3. Consume Vitamin Supplements Daily
Vitamins help the body to absorb calcium and reduce the risk of developing ailments such as blood pressure and diabetes. Vitamins also boost immunity and protect against seasonal diseases such as cold and cough.
4. Avoid the Following Foods
The following foods items must be avoided while you are breastfeeding:
Spicy food. This might upset the child’s stomach
Junk food and food with trans or saturated fat
Caffeinated drinks
Consumption of alcohol
Avoid vegetables like cabbage, broccoli and cauliflower
Consult your doctor or dietician before adding any food item to your diet plan.
It can be challenging to lose weight after delivery. It is important to have patience and exercise self-control while trying to shed weight. It is not healthy to go on a crash diet and try to lose weight instantly. This will not only affect your health adversely, but will also have an impact on the baby’s health. Instead, make a plan on how to gradually decrease your weight and stick to the plan.
Also Read: Best Exercises To Reduce Your Tummy After Delivery Read more
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Leg Cramps during Pregnancy: Causes, Symptoms & Remedies
A mother needs all the care, comfort and knowledge to deal with the physical and emotional changes that affect her during pregnancy. Among all the other pregnancy related symptoms like a backache and headache, leg cramps are a common problem. However, this is a temporary condition, and you are not the only one suffering from this nagging pain that doesn’t go.
These useful tips will guide you in relieving leg cramps and manage your life better.
Cramps In Legs During Pregnancy
Cramps are the involuntary contractions or the sudden tightening of muscles present in your body. These aches are most common in the leg muscles during pregnancy. Many pregnant women get lower leg cramps that often strike at night, in their second and third trimesters. Fortunately, chances are these ailments will disappear after you deliver. In the meantime however, there are some things you can do to alleviate discomfort.
Beginning early in your pregnancy, practising regular alternate circulation-boosting exercises with a proper amount of rest (prop those feet and legs up!) can prevent cramps from developing.
Pain is a personal phenomenon. No one can feel it more than you do when you’ve spent all those nights awake trying hard to catch up on sleep in your cosy bed. In that solitary hour if your leg cramps don’t let you rest peacefully, it's time to up look up the causes and remedy to ease your pain.
Right after conception, women generally worry when they feel mild cramps or a feeling of tugging and pulling at their tendons. Here are some of the causes of leg cramps during early pregnancy:
Causes Of Leg Cramps in Pregnant Women
Experts aren't sure about what causes leg cramps. "Charley horses", the non-clinical name for painful cramps in your calf muscles, although extremely painful, are luckily usually brief.
The reasons for leg cramps during pregnancy can be many. These include
excess weight
carrying heavy things
a mineral imbalance in the body
pressure on the nerves and blood vessels in the leg exerted by the expanding uterus and growing child
weight gain related to pregnancy
swelling from fluid build-up in your legs, known as edema
if you have a multiple pregnancy and are carrying more than one child; such women also have more amniotic fluid, to accomodate the two foetuses, and hence may experience leg cramps and edema that's worse than normal
After the delivery, this swelling disappears within few days in the form of excessive sweating.
Symptoms Of Leg Cramps
Cramping may be more noticeable when you sneeze, cough, or change positions while sitting standing, or even lying down. These spasms can radiate up and down your calves during the day, but they're usually more noticeable at night, when fatigue and fluid accumulation is more.
You may wake up at night with sudden painful spasms in your calf muscles thinking it’s a dream. These pains are annoying, but they're not usually a reason to worry, unless they persist and are severe enough to interfere with your daily life. If you are experiencing severe camps, do consult your doctor. If you have puffiness around the eyes, facial swelling or abnormal swelling of feet and ankles, or of one leg swells more than the other, then cramps could even indicate a blood clot.
Factors That Can Increase The Possibility Of Leg Cramps
The chances of leg cramps increase because of contributing factors such as a substantial increase in weight, pedal swelling and fatigue. These spasms travel up and down your calves at daytime, and can also affect the quality of sleep at night leading to stress or frustration.
Increased weight- During pregnancy and with weight gain, the lower limbs get stressed due to the added pressure.
Growing uterus- The increasing size of the uterus also adds to the pressure on major veins in the leg.
Hormones – Pregnancy hormones, (e.g. progesterone) combined with physiological factors increase the tension in muscles and lead to cramps and body aches.
Nutrient deficiency- Magnesium or calcium deficiency also causes leg cramps. The nutrient level in the mother’s blood is depleted since the foetus also depends on the mother’s body for nutrition.
Treatments To Deal With Pain Of Leg Cramps
Leg cramps are common in most expecting mothers and there are various remedial measures that can relieve and treat your cramps or prevent them from occurring. Apart from maintaining a healthy lifestyle, a positive approach towards life can take you a long way in dealing with it.
For some mothers taking supplements or magnesium rich foods (e.g. whole grains, beans, nuts and seeds) helps prevent leg cramps during pregnancy. Drink water to keep your muscles hydrated to prevent cramps. Magnesium for leg cramps in pregnancy is vital to keep your muscles strong. Do consult your doctor before taking supplements for leg cramps in pregnancy.
If you are wondering what to do when you have leg cramps, try these simple methods to help relieve or prevent leg cramps:
Exercise and stretch regularly.
Sit comfortably with your legs elevated.
Wear stockings to support your legs.
A soothing massage for your calves and feet helps.
Applying local heat with a gel pack or hot water bottle.
Standing on a cold surface can reduce spasm for sometime.
Choose proper footwear which offers comfort, support and utility in mind.
Stretch the muscles on the affected side.
Warm bath or a muscle massage also might help.
Leg Cramps Prevention
Unfortunately, none of the following methods can guarantee prevention of leg cramps during pregnancy. But here are some tips for preventing leg cramps during pregnancy to an extent:
Don't keep your legs crossed for long periods of time.
Stretch your leg muscles regularly before you go to bed.
Drink plenty of water to keep yourself hydrated as lack of sodium causes muscle contractions. Dark yellowish coloured urine signals your inadequate water intake.
Drink less coffee as it contains caffeine that increases the amount of fluid you lose through urine.
Natural Remedies For Leg Cramps when pregnant
Stress, indulgence in unhealthy food and lack of enough exercise are some of the common contributing factors for body aches and leg cramps during pregnancy. The natural remedies, therefore, try to address these root causes.
Relaxation: A warm water bath with Epsom salt can often ease your leg pain effectively. This helps you relax and reduces your stress levels while relieving the tension in your muscles. You can wrap ice from the refrigerator or use an ice pack and apply it on your cramping muscle. Other stress free activities include reading a book, exploring creative hobbies, watching a movie or anything that keeps you happy.
Nutrition: A diet rich in potassium/magnesium helps you stay active during pregnancy. Do exercise, care and consult your doctor before taking magnesium or any other supplements. Excess magnesium for example, may result in diarrhoea. A balanced diet made up of leafy vegetables, fruit and salad will not only be filling, it would also fulfill your nutritional needs and reduce frequent and severe leg cramps. Avoid table salt and processed food. Eat food that is seasoned with high quality sea salts. Check with your doctor if a pregnancy multivitamin or food supplement is needed considering your specific case.
Try to eat a healthy diet by including foods that contain:
Magnesium (dates, figs, sweet corn, green veggies and apples).
Calcium (milk and milk products, sunflower seeds, salmon and pulses)
Vitamin C (oranges, grapefruit, potatoes, tomatoes etc.)
Exercise: Gentle exercises such as yoga, walking or swimming also help in reducing the severity of your cramps. Stay active by taking a walk, choosing the stairs instead of the elevator, or watering a small garden patch will help. It is advisable to stop for a rest if you need it. Doing light exercises can improve your blood circulation and reduce leg cramps as well as help you improve your physical strength to prepare for labour.
Exercise for leg cramps during pregnancy is recommended in antenatal classes that educate you about child-birth. Proper exercise improves the circulatory system to minimise water retention in the legs.
Ankle rotation and wriggling of your toes while sitting down.
Since some these cramps come from muscle fatigue and fluid retention, gentle yoga stretches can be helpful.
Periods of activity should be followed by periods of rest as you relax with your feet up.
Wear a support hose during the day.
Cramps also reduce with massaging the area with aromatherapy oils such as lavender or camomile that are safe for pregnancy.
Address the requirements of your body at any given time. Do not over exert, and drink about 1.5 litres (8 glasses) of water a day.
What You Can Do For Persisting Pain?
Your muscles might feel sore and tender after the cramps for some time. Paracetamol can be taken as pain reliever although there is some debate around paracetamol’s effectiveness as a painkiller. Rather, take a warm bath instead. In rare cases, the cause of leg cramps or leg pain may be a blood clot in a vein in the leg (venous thromboembolism). If the pain is because of a blood clot, you may need to seek medical attention.
Call your doctor if you have:
Constant pain in the leg
Tenderness or swelling in the calf
A constant headache with blurry vision
Chest pain with breathing trouble
Pregnancy changes a mother’s life. The key to a healthy pregnancy is to be more alert and aware of the associated discomforts. Staying physically fit and emotionally stable is important during this critical phase, so try to keep your mind off things by relaxing and looking forward to the future.
Also Read: Cramping during Pregnancy Read more
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WFH - Work From Home or Work For Home? The Guilt of a Working Mother.
Best Mom or Best Employee? Which one would make me happier? I really don't know. I would love to give my whole time to my daughter, but at the same time, I love my job. I love how empowering it makes me feel.
The whole 2020-21 is a challenging time for everyone. But for working moms, it was climbing Everest alone. While it is stressful, I liked my time at home since I could WFH while watching my baby grow up and toddle around. However, it is not easy to concentrate on work and the baby at the same time. It was not and is not easy to be on the toes constantly and juggle the whole day.
I have felt incapable at times when my baby needed me, and I have had to take longer breaks pausing my work. I felt I failed as a mother when I had to work those extra long hours and had to leave her crying and close the doors for the meetings. Many times, I have contemplated, and I'm still considering the idea of leaving my job and becoming a full-time mom. But at the end of the day, when your work is appreciated, and your baby gives you kisses and hugs, you are sorted.
You know, as a mother, you can do everything, even become a superwoman for days.
Let the next day bring its own battles, but I still wonder - can we women accomplish the impossible - giving our 100% to both the job and the kids? Maybe we can, or maybe we cannot. But seeing the successful career women out there having the best of their motherhood, I cannot give up but continue this juggling for now.
To all the mothers, hats off to you! Motherhood itself is a job.
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her.
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Dr Ghouse has added a new answer
Expecting Mom due in 4 months
5 hours ago
Q. When baby movement starts??
Dr Ghouse
Paediatrician
4 hours ago
A. 5-6 months ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Expecting Mom due this month
5 hours ago
Q. hello dr..I am 39 weeks 3 days pregnant, AFI level 8 is this normal?and normal delivery possible for me? Is the fluid enough for up to 1 week?Do I need a drip? please suggest me.
Dr Ghouse
Paediatrician
4 hours ago
A. the levels are on the lower side. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Sarika gupta has added a new answer
Expecting Mom due this month
3 hours ago
Q. Hi.. Priyanka kalra doctor..I am 39 weeks 3 days pregnant, AFI level 8 is this normal?and normal delivery possible for me? Is the fluid enough for up to 1 week?Do I need a drip? please suggest me.
Sarika gupta
Mom of 2 children
3 hours ago
A. Hello there ma’am please do not worry about it too much and it is quite difficult to say anything about it without personally examination and proper reports evaluation. So better to consult with your treating gynaecologist in person as she knew the exact health condition of your pregnancy and can guide you better.
Take care
Rashmi has added a new answer
Expecting Mom due this month
1 hour ago
Q. Hi, for May 1st they will check AFI fluid... should I need to be on empty bladder for that scan... which is around 37 weeks
Rashmi
Mom of a 9 yr 7 m old girl
1 hour ago
A. It’s completely normal this kind of an ultrasound is different it is not necessary that your stomach should be full or you should go empty stomach you can have your basic breakfast and all whatever you would want to eat before you go ahead with getting a scan and there is no need to go empty stomach for the scan
Rashmi has added a new answer
Guardian of 0 children
1 hour ago
Q. hi everyone..the position of my baby is still in breech position from first trimester till now as I entered in my third trimester position is still breech is it normal..
Rashmi
Mom of a 9 yr 7 m old girl
27 mins ago
A. Absolutely hundred percent normal if the child changes the position then it’s just a matter of time otherwise I would just say that sometimes kids do not change the position throughout their pregnancy so now you should just be mentally sorted to have a C-section
parminder kaur has added a new answer
Guardian of 0 children
1 hour ago
Q. Mera Mera 7th month end pe hai ab scan Karate doctor please tell me
parminder kaur
Mom of a 1 yr 1 m old boy
1 hour ago
A. yess
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