Quit Smoking For Good With These Tips

You will benefit in health and in other ways when you stop smoking.
Make sure you take quitting one step at the time. Giving up the tobacco habit is a slow process.Take it one day at a time and as each day turns into another, which will help establish a habit that will help you over the long term.

If you’re trying to stop smoking, stop thinking about forever.Focus on giving up cigarettes for the day without smoking. You can always have more long term goals once you feel comfortable with your level of commitment to quit.

Exercise is also a stress reliever. If you do not exercise normally, you can start slowly by walking regularly. Speak to a physician before you start any kind of exercise routine.
Try eating more veggies in fruits to avoid gaining the weight gain from quitting smoking. This will prevent the likelihood of weight gain that comes with quitting.

If you have been unable to stop smoking with just willpower, consider nicotine replacement therapy.
You should not attempt to shoulder the entire burden of smoking cessation. You can also be interested in joining a support group for people
that are trying to stop smoking.



Cut back before you smoke. This is a good way to ease into the process of eliminating smoking. Try waiting at least one hour before you smoke your first morning cigarette. You can also try to only smoke just one half of a cigarette at a time to cut back on your smoking.

The absolute best advice you can get for quitting smoking is to just do it. Stopping completely is the best way to really quit. Just stop and never let yourself start doing it again. This method can appear somewhat harsh. It has been shown to be the most effective in the long run.


Keep your motivation for quitting on your mind and vision all of the time. This can be accomplished by posting motivational sayings in your office, or even wearing bracelets that remind you of your intentions.

Find support through online forums or communities for those who are trying to quit. There are a lot of different websites that are devoted to help people stop smoking. It may be helpful and informative for you to compare different quitting methods with others.

Stay clear of situations where you would be tempted to smoke.
The first week after you stop smoking is the worst stage. The first two days without smoking is when the body rids itself completely of all the nicotine it has held onto.

 After this point, you will mostly be dealing with the psychological addiction. It is still difficult, but the craving will get less as time passes.

Instead of thinking that you “must” quit, think of it as a gift to yourself. Think about how your life is going to improve, and that the benefits of smoking are so important compared to the few detriments. This will give you a good reason to quit and the rationale to kick the habit immediately.

Get help from friends and family when you stop smoking.Tell those who are close to you that you want to quit smoking. Their added support could be the overriding factor that helps you achieve success.You should also think about joining a smoking cessation group and even check into behavioral therapy to aid your attempt to quit.

When that urge to smoke hits, pull out the list and use it for motivation to keep you going.
Tell those around you know that you are going to stop smoking. If all these people know you want to quit, you’ll feel more accountable. You will do your best not to disappoint them or fall short of their expectations.

This could be exactly the motivation that you going when the going gets tough.
A skilled acupuncturist can help reduce or eliminate cravings by performing targeted acupuncture services in the appropriate areas. While it sounds unpleasant, most of those that have gone through it state the pain isn’t intolerable.

Holding a toothpick in your mouth is a good occupier. Gum and hard candy are also helpful.Be careful not to use most food items for this purpose, however, so that you don’t create a weight problem while trying to quit smoking.

Try deep breathing exercises to help you deal with cravings. Breathe in using your nose while counting up to ten.Hold your breath and exhale while counting to ten. This will reduce all of the stress you feel from cravings and refocuses your attention.


Understand the risks involved with using scopolamine or atropine to help you stop smoking. These drugs can help alleviate your nicotine withdrawal symptoms, but they have their own troublesome side effects.


These side effects could include dizziness, trouble urinating, constipation, and constipation. You do not need to replace one problem with some other serious heath problems.
Try to develop three different plans for kicking the smoking habit.


Try quitting cold turkey the first attempt. Even though the chances of you actually quitting are five percent, you might be able to conquer smoking this way. For your second quit date, try to cut back gradually. If you fail at this, keep going! Consult your doctor on prescription treatment options or try joining a support team.


Undoubtedly, you are familiar with the advantages that come with giving up tobacco. But even these benefits might not be enough motivation to quit smoking, and this is the focus of this guide.

 Utilize them when you believe that your motivational levels need increasing or when a craving arises. You will be able to run faster and breathe more easily before you realize it.

Stop Letting Your Nicotine Addiction Rule Your Life – Stop Smoking With These Easy Tips

It is no secret that smoking is detrimental to your health, but choose to do it anyway. It is easier to say you want to quit than to actually do it. This article can help you learn about quitting smoking for people who really want to quit.

These individuals can offer support, support, and guidance for quitting. You can check your local church, rec center, or community colleges.

Make sure you take the process one day at a time. Quitting smoking is a process. Take each day as it comes and concentrate on not smoking that day, your efforts to quit will gather into a smoke free future.

Exercise can go a very effective stress brought on by nicotine withdrawals. If you do not exercise normally, start off slowly with a few walks. Speak to your physician before starting an exercise routine.

Your doctor can be a great resource if your are not able to stop smoking. There are medications, including certain antidepressants, which require a prescription that can help you get through the trials and tribulations of quitting.


You should not attempt to shoulder the entire burden of smoking cessation. You may also be interested in joining a support group for people that are trying to stop smoking.

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To avoid nicotine cravings, find healthy ways to deal with the resulting stress. You may find it helpful to work out during the most difficult part of the day, keeping a journal, or treating yourself to a spa visit whenever your cravings are at their peak.

When you have downtime, occupy yourself with lighthearted distractions such as reading, playing games, scheduled chats with friends or new games.
Let your loved ones know that you plan to stop smoking.

They will be able to help you and keep reminding you that you must quit. The most effective way to quit is to have a strong support system. This will make it a lot easier to succeed in your chance of successfully quitting smoking.


Many former smokers were not successful the first attempt to quit. When you decide to quit smoking, try to refrain from smoking for as long as possible. If you do start up again, set a new date to quit again. Just continue to quit and try to stop longer each time, learning from your failings as you go.


Put the list in a visual location so that you will be able to see it every day. This will be helpful when you’re feeling temptation.


You need to do everything possible to keep your motivation in sight at all times.
This could involve you gluing motivational posters and messages to the walls at your work office, or wearing a bracelet that symbolizes your intentions.

Plan ahead on how to manage any stressful events that might arise.
Many smokers get used to lighting up when stressed. Have a backup plan in case the first idea doesn’t work.

Exercising generates a healthy, which can improve your mood and help you focus on something else than your cravings. Exercise also helps to compensate for your metabolism slowing down as you quit, reducing your potential weight gain.

When you are trying to stop smoking, eat a lot of nuts, seeds, vegetables and fruit. Eating foods that are low in calories and healthy food help people quit smoking in many ways. For one thing, eating fruits and vegetables allows you to do something with your mouth and hands while you are quitting smoking.

 Eating this type of a diet can also minimize the weight gain after you stop smoking. The nutrients will also help you feel during the withdrawal period.
If you feel you are about to crack, call someone for support.

The time you take to make the call will offer you a distraction, and knowing that you aren’t alone will help you deal with the issue.Try deep breathing if you are trying to fend off a craving for cigarettes.


This will give you a chance to focus and remember why you really want to quit.It will also push oxygen into your lungs, which can help you to feel more refreshed. Deep breathing techniques can be done anywhere and at any time.


Use common sense when eating.You shouldn’t try to diet while quitting smoking. You should eat in a balanced and healthy diet. Studies have shown that fruits, fruits and low-fat dairy items have a bad taste. Eating these types of food items may help you quit smoking.

Think about what challenges you will have to face when you quit smoking. A lot of people who manage to quit, may begin smoking again soon after. It can be incredibly tempting to give into the urge for a quick cigarette if you are tired or stressed. Make sure to understand the different things that trigger your urges and temptations.


Tell those around you know that you are quitting cigarettes. If all these people know you want to quit, then all of them can hold you accountable. You are not going to want to upset people or disappoint other people. This could be exactly the motivation that you stay away from smoking cigarettes when the going gets tough.

It is possible to stop smoking if you decide to put some effort into it. The trick is to be determined to quit, and to plan a strategy and stick to it. Make an honest effort using the advice you’ve read here, and you might just quit smoking for good.

 

 

The Best Ways You Can Stop Smoking

Your family doesn’t want you try to stop smoking. Your doctor probably urges you to quit as well. Your insurance company will even provide a discount to you to get you to quit.The time is now, so keep reading for tips to help you stop smoking.


 Writing something down can affect your mental outlook. This can help you stay motivated, and might even make quitting easier because you are able to remain focused. Make sure you remember to take quitting one step at the time.


Quitting can be a task that needs to be dealt with methodically. Take it one day at a time and as each day turns into another, which will help establish a habit ng.
that will help you over the long term. Let your family and friends know if you want to quit smoking.

 When you share this information with those closest to you, they can do things to help you stay motivated and keep temptation away. This could be that extra push that helps keep you on track towards your effort to stop smoking cessation. If you cannot quit cold turkey, consider nicotine replacement therapy.


 You should not attempt to shoulder the entire burden of smoking cessation. You can also be interested in joining a support group for people that are trying to stop smoking. For instance, once a week has gone by without a cigarette, treat yourself to a movie. Once you’ve passed that month long milestone, go to a special restaurant.


Continue creating rewards to work towards until you forget about smoking any more. Secondhand smoke can cause cancer and other major health issues. Once you quit for your own health, then your loved ones will no longer be exposed to the dangers secondhand smoke brings with it. Quitting will improve the health of yourself and everyone around you healthier.

One strategy to help you quit smoking is to change to a different brand switch. Consider smoking a brand you don’t care for. Do not smoke a greater number of them than usual or modify the way in which you have chosen to purchase light cigarettes.


This technique will get you in your efforts to quit. Reduce the amount of cigarettes you smoke a little each day. This will assist you down the road to stopping your smoking cessation journey.


Try waiting at least one hour after waking before having your first cigarette of the day. You can also try to only smoke just one half a cigarette rather than a whole one to cut back on smoking. You need to do everything possible to keep your motivation to stop smoking high.


 This could involve you gluing motivational posters and messages to the walls at your work office, or even wearing bracelets that remind you of your intentions. Plan how you can deal with those stressful situations. Many smokers respond to stress by lighting up in response to stress. Keep a list of several distractions that you can use in case plan A doesn’t work out.

Even people who have the best intentions and the best people fail sometimes. You might find success in your next time. Instead of thinking that you “must” quit, see it as a gift to yourself. Keep in mind how beneficial it is going to be to your health and quality of life, and remember that the pros are much greater than the cons.


This keeps you a good reason to quit and give you true reasons to quit now. Get rid of all the ashtrays and lighters you may have around your home. Wash your clothes and clean your house to remove the smell of smoke.



Doing these things will make it less likely that you aren’t reminded about smoking and wind up with a cigarette craving. Discuss smoking cessation drugs with your physician about medications you could possible take to assist you in quitting.


There has been much progress in the area of smoking cessation. Consult with your doctor for guidance and recommendations. Counseling can help you need to stop smoking. There are often emotional factors influencing people to smoke.

When you have dealt with this issue, it’s easier to stop smoking. When you are attempting to resist the temptation of a cigarette, take out this list and read it to motivate yourself. Try finding a less harmful habit than smoking that is healthier. Quitting for anyone but yourself is not succeed.


Tell everyone you that you want to stop smoking. If lots of people know you’re quitting smoking, you’ll feel more accountable. You do not want to disappoint your loved ones or fall short when it comes to their expectations.


This can inspire you stay away from smoking even when things end up getting hard. You need to believe that you have the power to finally quit. You have undoubtedly succeeded in other areas of your life that at the time seemed impossible to overcome.


Think about those successes, and it will make you realize that you are capable of doing this as well. Now you are well equipped with information that will enable you to stop this unwanted habit for good.

 Once you are free from smoking, you will be healthier, more satisfied with yourself and your choices, and you could wind up living a lot longer. Take all the funds you would have spent deserve it!on tobacco and buy something nice for your family for all the support they give you–they

Top Health Benefits of Resveratrol

If there is one particular natural compound that has been constantly in the news in recent times then it has to be Resveratrol. It is a natural compound that is rich in antioxidants and therefore is claimed to offer several health benefits. Antioxidants by nature are natural substances which fight disease causing agents inside the body.

 Generally speaking, fruits and vegetables are considered the richest sources of antioxidants. One of the major benefits of the natural compound is that it is known to prevent heart disease.

 Not only does it prevent heart disease, it also helps in strengthening the cardiovascular performance substantially. The high quantity of antioxidants helps in damage to body cells. Antioxidant agents also help in repairing cell damage, thereby helping reverse the aging process.


 A lot of research has gone into Resveratrol supplements and it has been found out the mechanism by which this natural agent is able to prevent heart disease. It does so by counteracting against the development of ‘bad cholesterol’ which naturally promoting the formulation of ‘good cholesterol’.

 This in turn helps in maintaining the supply of oxygen to the heart, thereby preventing the formation of plaque which hardens the arteries, leading to heart disease in the first place.

 The rich antioxidant content in this natural supplement means that it also helps in preventing several forms of cancer too. This is done again by the presence of antioxidants in this natural substance.


The antioxidants help in fighting off harmful cell damaging agents and also help in repairing cell damage at the micro level, which helps in improving the performance of the immune system, while also improving the overall health.

 Resveratrol supplements are also known to help with weight loss. The ingredients in the natural supplement are known to activate the SiRT1 gene which is otherwise known as the ‘skinny’ gene, which in turn helps in burning off excess calories and inhibits fat storage, leading to weight loss.


Just by incorporating the supplement in one’s daily diet, the weight loss benefits of it can be felt. Another health benefit of this natural substance is in the prevention of diabetes. Irregular blood sugar which causes all types of diabetes is a bane of the modern times.

The disease afflicts millions of people around the world and this natural substance has come as a boon to all of them. It helps in stabilizing the blood sugar levels, while also ensuring that the enzyme levels in liver and kidney tissues too is maintained properly.


 In fact with this action, it also ensures that kidney diseases too are prevented. Resveratrol assists in the improving sperm count in men, while also aiding in the overall improvement in the reproductive system of women.

 Regular consumption of the natural supplement has been known to boost the immune system, which in turn results in the improvement of overall health. Recent research has in fact shown that the natural substance has got the potential to increase the lifespan of certain types of cells by as much as 70 percent.

With so many health benefits it is not surprising that an increasing number of people are taking the natural supplement these days.

 Would you give Resveratrol a try if it was Free? Don’t Buy Resveratrol – Take advantage of this great Free offer. Resveratrol Select are currently offering a Free Trial of their Resveratrol supplements – take advantage today! Related Articles – Free, Resveratrol, article source is amazines.com

The All Natural Appetite Suppressants For Weight Loss

You’re trying to shed those extra pounds, but have you thought of enhancing your efforts with a hunger suppressant? While there are many synthetic options as well, it’s the natural options that will prove really effective and safe. With so many available, let’s review a few of them now.

To find out more of the details you will want to know about natural appetite suppressants HOODIA GORDONII Hoodia Gordonii is particularly good in assisting weight loss and is one of the most popular natural appetite suppressants on the market.

 Many across centuries have benefited from it, but it is important to go for a completely natural version.


 Set your target weight loss to about one to five lbs a week and don’t worry about negative effects if your choice is fully natural. WATER What could be more natural and cost-effective than water? A glass right before your meal will considerably reduce the amount of food you’ll take in.

 Moreover, it assists your system in burning fat. You should aim to have at least 6-8 glasses per day and if you want a bonus, drink it ice cold! Research has shown that the body uses nearly 60 calories just to digest it because it is cold.

Ice water anyone? PINE NUT OIL Sometimes referred to as the new Hoodia, pine nut oil supplements are increasing in popularity at a very fast rate.


One of its components, the pinolenic acid, is known to influence certain hormones into producing an illusion of satiety that can stay for approximately 4 hours. Having a handful of pine nuts or a tablespoon of pine nut oil is enough to significantly reduce your hunger.

Since this is a natural remedy, you’re safe from side effects too.

GREEN TEA For people who want to take it easy but still lose those extra pounds, green tea works wonders! Three to six cups daily are known to contribute to a burn-out of approximately seventy calories.


 Besides, it will increase the timeframe of your satiety when drunk immediately after having food. In case you find it difficult to drink so much tea, a supplement that promises the same effects is also available.

 It contains antioxidants that contribute greatly to improve your overall health. However, too much of it will raise the caffeine levels which might cause you to feel jittery.

 It is not recommended if you are pregnant or breastfeeding, or if you have a heart, thyroid or kidney problem. CAFFEINE Caffeine has been identified to suppress the appetite although it is not for everyone.

Having it after a meal will produce the desired results, but don’t forget to have it in reasonable amounts. Before we go on, just thought I would remind you of a great site with free information about different ways in which to suppress your appetite.

 APPESAT Available online, Appesat is a fairly new appetite suppressant and works through stimulating hunger sensors through its fibre complex that is obtained from seaweed.


 Its effectiveness results from its ability to give the brain the illusion of a full stomach, thus helping you eat less.

 This one is also not recommended if you are pregnant or breast feeding and it is advised that you consult with your doctor if you are already on other medication as it could react. So far it has only been shown to cause stomach upsets, which, considering its high fibre content, is quite normal.

 FIBRE To suppress your appetite, try including fibre in your meal, especially in the morning where it kick starts your metabolism to start burning fat immediately. Such foods have the property of giving you the impression of satiety thus preventing you to overeat.

 Since too much of it could cause stomach upsets, ensure you limit your consumption. You have a large number of natural options to take the place of chemical tablets.


 As you can see, most don’t have any side effects and they still produce the same results. They will help you ward off the hunger you feel in between meals by giving you an illusion of satiety.

Then you might want to give one of them a try. It might really be your ticket to success. This attempt could just be the solution you’re looking for! I really hope you enjoyed this article. We also have a review of another great product that you might

 Article Source: http://www.articlesbase.com/weight-loss-articles/the-all-natural-appetite-suppressants-for-weight-loss-1773351.html

Top Ham For weight loss!

Go ahead, ham it up! Lean ham can be wonderful for weight loss – as long as you choose the correct kind of ham, and eat it with weight loss power oods! Ham comes from the leanest pork cut.You can enjoy eating lean ham many different ways.

Ham is available year round – either pre-packaged, or deli style, canned to whole hams. Ham is very convenient and easy to prepare. 

Ham is a healthy choice of meat, can be purchased extra lean, and low fat. One ounce of extra lean sliced ham is only about 30 calories! On average, a person may eat about 4 ounces of meat with a meal. So do the math, 4 ounces of extra lean ham is only about 120 calories! Now that’s pretty good for weight loss power foods!

When purchasing ham, it can be fresh ham, which must be cooked before eating. Cooked hams – or ready to eat hams can be eaten right away; right out of the package. Be sure to read your label to make sure your ham doesn’t need to be cooked before eating.

Ham is very high in protein, vitamin B-1, B-6, B-12, iron, and zinc! Because of these vitamins and minerals contained in ham, you will get many healthy benefits such as; vitamin B-1 which can help repair muscle tissues and nerves, vitamin B-6 which can help promote normal nervous system function, vitamin B-12 which can help build red blood cells.

Iron is needed for energy production, and zinc is needed to help maintain healthy bone structure and immune system.

If you are concerned about the sodium in ham, you probably need not be! You can purchase low sodium ham, which tastes wonderful. Just keep an eye on your total sodium intake in the ham, and what you choose to eat with it. Remember moderation!

There are many ways to enjoy eating your cooked ham! Grilled ham is very tasty. Chopped lean ham is great for breakfast, tossed on a salad or just eaten as a snack!

Try using thin lean ham slices instead of bread! That’s 
right – roll some shredded lettuce, cucumbers, chopped onions, and a slice of tomato, etc. inside of a nice thin slice of lean ham! This is a much better way to make a sandwich wrap than using high carb white flour bread. Give it a try – you’ll love it!

The Power Blast!

Calories: one ounce extra lean sliced ham 30 calories
Protein: 5 g
Fiber: 0
Sugars: 0
Vitamin C: 0
Calcium: 1.7 mg
Cholesterol: 13 mg
Potassium: 182 mg
Sodium: 297 mg
Saturated Fat: 0

Have fun losing weight while you are eating your new power food!

Easy Lose Weight Plans – Affordable Diet Plans to Lose Pounds

We all struggle with our weight and finding an easy to lose diet plan can be our best choice. There are many affordable weight loss plans that are available to you that will help you take off the way and maintain a healthy lifestyle.

 It is important for you to try to stay away from the fly-by-night quick diet plans because in most cases these are not very effective.

 Using a quick diet plan method that you see in those infomercials usually is an expensive option and does not work very well. There are better weight-loss options for you that will be affordable and very effective.

You may want to try several plans before you decide which one works best for you. Many people have found great success using weight watchers and this is mainly due because they have a great support system that can help you lose weight. Most important thing they do is find a plan that fits your lifestyle and that you can lose weight on.

To be successful you have to give the diet time and allow your body to get use to eating a certain way. For improving your chances of success you also want to add an exercise plan so that you can have maximum weight loss and maintain a healthy body.

Remember to find an affordable and effective weight loss plan you need to search for the best one that fits your needs.

In the end to be successful you need to allow the planned to work for you because most people quit after the first week. To reach your goals and live a healthy lifestyle is going to take some time but you will be happy when you’re done.

Find the: Best Diet Plan

Best Tips for: Losing Weight Now

Bryan Burbank is an expert in the field of Health & Fitness.

Article Source: http://EzineArticles.com/?expert=Bryan_Burbank

I Know How You Feel About Weight Loss!

Ok, so you are tired of hearing about all of these different ways to lose weight fast. Nothing seems to work fast enough or easy enough. We all feel that way. We want to wake up tomorrow morning feeling great and looking thin.

We want to take some “magic pill” that will shed the pounds away without changing anything we eat or changing our lifestyle. Well, unfortunately, that is not the way it works.

If it were, there would be no overweight people in the world. We need to face it, weight loss takes effort, time, concern for our health, and desire. We need to “desire” to be thin.

We need to want to be thin, more than we want that nice big donut, or pizza. We need to understand reaching our weight loss goal is not only good for our bodies, but good for our family and friends around us.

No one likes to see someone they care about struggling to lose weight, and feeling bad about themselves. But, unless weight loss is important enough that we really “WANT” to lose weight, than it will be a hard up hill battle.

Face it, no one does anything they really don’t “want” to do, unless they feel they “have” to. But, when we feel like we “have” to do something, we sometimes make it harder on ourselves because we feel forced or threatened. Feeling forced or threatened is not a good way to feel about anything.

 We need to look at weight loss differently. We need to see weight loss as an easy, step by step procedure. We need to stop looking at weight loss as “this is going to be so hard”, or “I hate trying to lose weight”, or “I will try again, but it probably won’t work”.

We are already talking ourselves out of losing weight before we even start! I am going to list for you some suggestions and ways to look at weight loss so it will be easier for you to reach your goal.

* Determine how much weight you want to lose.
* Set a goal of loosing approximately 6-8 pounds a month. Don’t set your goals to high for yourself because if you don’t meet your goal, you will begin to think “this is not working” and give up too easily. Set your goal so when you get on the scale, you feel great! You can say “I did it”.

* Only weigh yourself once a week, not daily.* Start drinking a lot of water. At least 64 ounces a day. You can add lemon or lime juice for flavoring. But, no sugar! We are not making lemonade here!


* Plan on eating 5-6 meals a day. These will be smaller meals, so switch to using smaller plates.
* Don’t skip any meals – so make sure you eat breakfast. Not donuts, pancakes or sugary cereal. Have something like oatmeal, fruit, or steak and eggs! Make each meal high in protein.

* Start eating slow. Slow, slow, slow. Chewing each bite at least 25 times will slow you down.
* Be more active. I am not telling you that you need to join a gym or buy exercise equipment. That is fine if you want to do that, but it is not necessary. Just be more active. Take a walk each day.

 You don’t have to jog or run. Just walk, walk, walk. Try to increase the lenght of your walk each week. I know weather conditions can put a damper on walking outdoors, so if that is the case, go to an indoor mall. You can do plenty of walking in a mall, and don’t take the escalator or elevator, use the stairs!! Park further away and walk!

* Clean out your refrigerator, freezer, cabinets and pantry. Get rid of all the foods that you should not be eating. Junk food snacks, sugar products, white flour products, high-fat and high-calorie foods and bread products must go out the door! Having them out of the house will make it easier for you to “give up”.
* Eat vegetables. As many as you want.

* Eat foods high in protein. Chicken, turkey, fish, steak, ham, eggs are a few examples.
* Always look forward to the end result. Keep seeing yourself at your desired weight. Keep reminding yourself that you can do this.

* Try to keep this fun. Don’t work yourself too hard or you will get discouraged.
* If you change your current habits to the points mentioned above, you will lose weight. And you will continue to lose weight as long as you keep up with it.

* Remember, if you are in-active, sit around and eat the wrong foods, your body will not change.
* The easy, best way to look at this is: increase activity, eat the correct foods, and keep your desire to lose weight, and YOU WILL!!!!!