How to Lose Weight Fast: 3 Simple Steps, Based on Science in 2020

There are many ways to lose a lot of weight fast.

That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.

However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.

Here’s a 3-step weight loss plan that employs a low carb diet and aims to:

• significantly reduce your appetite
• cause fast weight loss
• improve your metabolic health at the same time

1. Cut back on carbs

The most important part is to cut back on sugars and starches, or carbohydrates.

When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories.

Instead of burning carbs for energy, your body now starts burning stored fat for energy.

Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight.

According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight.

 

One study in healthy women with obesity reported that a very low carb diet was more effective than a low-fat diet for short-term weight loss.

Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry.

Put simply, reducing carbs can lead to quick, easy weight loss.

SUMMARY

Removing sugars and starches, or carbs, from your diet, can reduce your appetite, lower your insulin levels, and make you lose weight without feeling hungry.

2. Eat protein, fat, and vegetables

Each one of your meals should include a protein source, fat source, and low carb vegetables.

As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.

Constructing your meals in this way should bring your carb intake down to around 20–50 grams per day.

To see how you can assemble your meals, check out this low carb meal plan and list of 101 healthy low carb recipes.

 

Protein

Eating plenty of protein is an essential part of this plan.

Evidence suggests that eating lots of protein may boost calorie expenditure by 80–100 calories per day.

High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day.

When it comes to losing weight, protein is a crucial nutrient to think about.

Healthy protein sources include:

• Meat: beef, chicken, pork, and lamb
• Fish and seafood: salmon, trout, and shrimp
• Eggs: Whole eggs with the yolk
• Plant-based proteins: beans, legumes, and soy

 

Low carb vegetables

Don’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day.

A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

Many vegetables are low in carbs, including:

• broccoli
• cauliflower
• spinach
• tomatoes
• kale
• Brussels sprouts
• cabbage
• Swiss chard
• lettuce
• cucumber

See a full list of low carb vegetables here.

Healthy fats

Don’t be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.

Sources of healthy fats include:

• olive oil
• coconut oil
• avocado oil
• butter

SUMMARY

Assemble each meal out of a protein source, fat source, and low carb vegetables. This will generally put you in a carb range of 20–50 grams and significantly lower your hunger levels.

 

3. Lift weights three times per week

You don’t need to exercise to lose weight on this plan, but it will have extra benefits.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat.

Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice.

If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight loss.

 

SUMMARY

Resistance training, such as weight lifting, maybe the best option. If that’s not possible, cardio workouts are also effective.

more 

Why should you try mindful eating?

A Weight Loss Friendly Shopping List

Smart Tips To Lose Weight

Healthy Snack Options

A Healthy indian Sample Menu for One Week

What Unhealthy Foods to Avoid

Healthy Foods to Eat

The 5 Best Exercises for Weight Loss

why Don’t smoke

Avoid harmful use of alcohol

Harmful Fats Foods

Consume less salt and sugar

Healthy diet

9 practical tips for a healthy and sustainable diet

1. Eat more fruits and vegetables
2. Eat locally, when in season
3. Avoid eating more than needed, especially treats
4. Swap animal protein for plant-based ones
5. Choose whole grains
6. Choose sustainably sources seafood
7. Eat dairy products in moderation
8. Avoid unnecessary packaging
9. Drink tap water

1. Eat more fruits and vegetables

Fruit and vegetables are good for our health, and most come with a low environmental impact. There are exceptions, as some require a lot of resources to transport and keep fresh, so eating these less frequently can increase the sustainability of our diets.  Examples include:

• fruits and vegetables that are fragile, or require refrigeration (salads and berries)
• vegetables that are grown in protected conditions (such as hot-house tomatoes or cucumbers)
• foods that use a lot of resources during transport (green beans, mange-touts, or berries imported from the southern hemisphere).

2. Eat locally, when in season

Locally-grown foods can be a sustainable choice, if we choose those that are in season where we live. The cost of producing or storing local foods beyond their natural growing seasons could be higher than shipping foods that are in season somewhere else.

3. Avoid eating more than needed, especially treats

Consuming only what we need reduces demands on our food supply by decreasing excess production. It also helps to keep us healthy and avoid excessive weight gain. Limiting snacking on energy-dense low-nutrient foods and paying attention to portion sizes are all useful ways to avoid unnecessary over consumption.

4. Swap animal proteins for plant-based ones

In general, more resources are needed to produce animal-based proteins (especially beef), compared to plant-based proteins (such as beans, pulses and some grains). Eating a more plant-based diet also brings health benefits: plant-based food provides more fibre, and has a lower saturated fat content, both of which can contribute to a decreased risk of cardiovascular disease.

• For meat-eaters, limiting meat consumption to 1-2 times a week, having meat-free days and choosing more sustainable meats like chicken over beef can help us reduce our ecological footprint.
• For those choosing a vegan/vegetarian diet, combining different sources of plant-based protein will ensure our protein needs are met.

5. Choose whole grains

Non-refined cereals are generally less resource intensive to produce than refined ones as they require fewer processing steps. They are also good for health, reducing our risk of cardiovascular diseases, type 2 diabetes, and overweight.

• Whole meal bread, whole grain pasta, unrefined barley, buckwheat and quinoa, are great choices.
• Brown rice is a good substitute for white rice, but it should be enjoyed in moderation, as a lot of water is used during its production.

6. Choose sustainably sourced seafood

Fish is a good source of healthy omega-3 fatty acids, which contribute to normal vision, brain function and heart health. However, over fishing is causing wild fish stocks to become depleted. In order to benefit from the necessary nutrients and reduce pressure on wild fish stocks:

• consume fish and seafood 1-2 times weekly to provide the necessary nutrients and reduce pressure on wild fish stocks.
• choose fish and seafood marked with a sustainability label from certified organisations such as the Marine Stewardship Council.

7. Eat dairy products in moderation

While milk and dairy production has an important environmental impact, dairy products are an important source of protein, calcium and essential amino acids, and have been linked to reduced risk of several chronic diseases, including metabolic syndrome, high blood pressure, stroke, bowel cancer and type 2 diabetes.

• Enjoy low-fat unsweetened dairy products daily, but in moderation.
• Limit consumption of high-fat cheeses to occasional.
• For those of us who choose to eliminate dairy completely, opt for plant-based drinks that are fortified with vitamins and minerals, like calcium.

8. Avoid unnecessary packaging

Food packaging, especially when made of non-recyclable materials can have a huge impact on the environment. We all can reduce the amount of packaged products we buy (think of bulk apples versus cling-film wrapped ones), or opt for materials that are biodegradable, fully recyclable, or made from recycled materials.

9. Drink tap water

In Europe, the standards of water quality and safety are high. Instead of buying bottled water, we can re-fill a reusable water bottle at the tap as many times as we want. Tap water costs a fraction of the price of bottled water and reduces our ecological footprint

Electric Motor Treadmill OMA- 1394CA (Starlet S2)

Description of Treadmill OMA- 1394CA (Starlet S2):

Are you a professional job holder and don't have much time to go to gym but thinking about fitness? Then walking and running can help you to get better fitness and treadmill is one of best tools. Here we have motor treadmill that will help you to lift if you are over weight and need little help of machine or else you can turn the motor OFF and run it as manual. The biggest benefits of motorized treadmill is it will help you to burn morecalories and you can run for long time without much pressure on your body. You can speed up or down by adjusting the speed and it will also help you to monitor your activity on the screen.

Features: 

•  Brand Name : OMA
•  Model Number : OMA-1394CA
•  DC MOTOR : 1.5 HP (continuous)
•  Screen : LCD window (size:11x8Cm)
•  Speed range : 1-13km
•  Incline : 0-12%
•  Running surface : 1200*420mm
•  Maximum user\'s weight : 100kg
•  N.W.: 55 KG ; G.W.: 62 KG

How To Build Lean Muscle Mass ; Use This Smart Workout Plan

How I Built A Better Body

The eight-week program I used was formed of four two-week blocks. Each block had a different body-part split and session structure because regular changes to the key training variables – exercise selection and order, sets, reps, tempo, rest and weight – keeps training physically and mentally stimulating to fast-track your results. 

I did four workouts a week. The first three hit all my major muscle groups, while the final workout was dedicated to just one muscle group – the one I most wanted to make bigger. For the first half of the plan I dedicated these specialization sessions to my arms; for the second half it was my back which, after years of bench pressing, needed bringing up to speed.

Try This Two-Week Training Plan

Try this two-week muscle-building block that allows you to select specific sessions to add size to individual muscle groups.

Split In this two-week training block the workouts follow this pattern: the first session of both weeks is a “push” workout, which hits your chest, shoulders and triceps. The second is a “pull” session, which targets your back and biceps. The third session works your legs, while the fourth and final workout targets the muscle group you most want to make bigger and more defined – your abs, arms or chest. Train on Monday, Wednesday, Friday and then Saturday or Sunday to give yourself maximum recovery time.

Structure Every workout in this two-week block is made up of six different exercises, which you’ll perform as straight sets. This means you do all the sets and reps of exercise 1, sticking to the tempo and rest periods detailed, and then move on to do all the sets and reps of exercise 2, and so on until you finish all the reps of the final set of exercise 6. This approach will fully test your muscles to improve your strength levels, while also creating the ideal stimulus for your body to start adding lean muscle mass.

Progression The second week of this block is similar to the first week in that it follows the same muscle-group split – push, pull, legs, then body-part specific session – in order, for your four weekly sessions. The moves are also the same and in the same order, but with one major difference: to help you add size faster you’ll do a extra two reps in every set of the first two moves of each session, and then do a full extra set for the other four moves. Try to lift slightly heavier weights for each move in the second week.

IN WEEK TWO, ADD TWO EXTRA REPS TO EVERY SET OF THE FIRST TWO MOVES, THEN DO A FULL EXTRA SET FOR THE OTHER FOUR MOVES. 

Tempo Listed alongside the sets, reps and rest period details below the name of each exercise you’ll see a column marked “tempo”, which is a four-digit number. Tempo is the speed at which you perform one rep of an exercise, and the four-digit number is the time in seconds you take to lower and lift the weight, and pause at the top and bottom. For example, a 2010 tempo for the bench press means you lower the bar to your chest in two seconds, with no pause at the bottom, then lift the bar in one second, with no pause at the top.

Specialization For the fourth sessions of both weeks you choose which muscle group you train. There are three options: abs, arms or chest. Pick just one. These muscle-group goal workouts use straight sets like the other three weekly sessions, so do the exercises in order as instructed to add serious size to your chosen muscle fast. In the second week, as with the other three sessions, do two extra reps per set of the first two moves, then a full extra set of the next four moves to train both harder and smarter.

Smart Training Tips For Faster Results

Training smarter begins with scheduling your weekly workouts. I planned mine for Monday, Wednesday, Friday, and then Saturday or Sunday. This schedule strategy gives you the maximum amount of recovery time between workouts, giving your body enough time to repair and rebuild your muscles stronger so you can push yourself harder every time you train. And getting the first session of each week under your belt on a Monday is a really positive start to the week, and massively increases your chances of completing the other three sessions.

Weights

For the best muscle-building results each set must last between 40 and 70 seconds, which means you need to use the right weight to let you hit a target of eight to 12 reps at a slow, controlled tempo. Leave your ego at the door and select a weight that is heavy enough to fatigue the muscles thoroughly but not so heavy that you can’t do all the reps or maintain correct form.

Tension

Swinging weights around is a waste of time and leads to injury, not results. Learning to properly contract and apply tension to the working muscle has a huge impact on your capacity to build muscle, and burn fat. Before each set think about the muscle you’re going to work, then lift at a controlled pace so it’s your muscles that move the weight, not momentum.

Focus

A training diary is essential for focused workouts. Ahead of each session write down that day’s workout plan, including sets, reps, tempo, rest and weight, then fill it in as you go. You can include other key info too, such as pre- and post-workout nutrition, energy and performance levels out of ten, and what went well or didn’t go to plan. This should help you tweak the variables for better performance in future sessions.

Effective Health and Fitness Tips

There is no shortcut to a healthy state, no magic fruit that lets you hit your five-a-day target and no single exercise that gives you a shredded physique in minutes. It takes time and effort to get in shape and stay in shape. But if you follow these tips you’ll be able to reap the benefits (for they are legion) with a little less struggle.

1. Prep For Success

The fast track to a better diet is found by using your weekends wisely. Use the extra time you have on Saturday and Sunday to meal prep, making large batches of healthy meals that you can portion up to cover at least a couple of midweek lunches and dinners, avoiding the dietary perils of takeaways and meal deals.

2. Mix Up Your Exercise

Variety is – cliche alert! – the spice of life, and many sports and activities support each other in ways you won’t realise until you try it. For example, strength training for your legs and core will make you a better runner, while those addicted to dumbbells will find Pilates works muscles they’d never even considered.

3. Adjust Targets On Trackers

If you invest in a fitness tracker, don’t just sit back and assume that following the preset targets will lead you to glory. Adjust the steps, active minutes and calorie targets regularly to build on your progress, or make them more realistic if you never get close and have started to ignore them. If you don’t engage with your fitness tech, you’ll quickly discard it.

4. Add In Short Bursts Of Activity

It’s the oldest quick fitness fix in the book: take the stairs not the escalator, or get off the bus a stop early and walk. Any activity is good activity, and will only encourage you to do more. And if you really want to up the ante, try sprinting up the stairs (safely now) each time you take them – a recent study found that short bursts of high-intensity stair-climbing can make a significant difference to your cardio respiratory fitness.

5. Keep Tabs On Your Visceral Fat

You can be skinny on the outside (at least your arms and legs), but fat on the inside. Visceral fat is the type that builds up around your organs and often results in a pot belly. It’s linked with heart disease, several cancers and type 2 diabetes. Check your waist-to-height ratio (WtHR) to see if you’re at risk. Grab a piece of string and use it to measure your height, then halve it. If it doesn’t fit around your waist, get exercising – visceral fat is the first type to go when you start working out.

6. Value Your Rest Days

When you start on a fitness kick, it’s tempting to exercise every day while motivation is high. This is a bad move, and one that will see your enthusiasm burn out within weeks, because you’re always knackered and won’t see the massive improvements you expect for your Herculean efforts. Why? You’re not giving your muscles the time they need to recover and grow.

7. Up The Intensity If You’re Short On Time

Official NHS guidelines still promote the 150 minutes of moderate activity a week minimum, but now offer an alternative option of 75 minutes of vigorous activity a week. That’s running or singles tennis, for example, rather than cycling or walking, which count as moderate. You can also mix the two, so 60 minutes of vigorous cardio plus 30 of moderate will see you home. Bear in mind the guidelines also demand strength exercises on two or more days a week alongside your aerobic activity.

8. Take Your Niggles Seriously

Nothing derails a health kick as quickly as injury, and many serious knocks will start out as mild niggles you think it’s OK to push through. Easing back for a few days is better than being laid up for a few months. If you have an urgent desire to hit the gym, target a different part of the body from the one that’s bothering you.

9. Mix Up Your Fruit And Veg

Eating at least five portions of fruit and veg a day should be at the cornerstone of your healthy diet plan. What’s not wise is getting in a rut and eating the same five every day, because different types of fruit and veg contain different vitamins and minerals. A good way to vary your five-a-day is to eat different colours, as the hue is a decent indication of the nutrients they contain.

10. Don’t Undervalue Your Sleep

There is tendency for people who sleep very little to brag about it, as if it’s an indication of their commitment to life. However, getting the full seven to eight hours is vital to a healthy lifestyle, as it provides the energy for your exercise and even influences dietary choices – a 2016 study found that in the day following a night of limited sleep, people ate an extra 385 calories on average. You don't snooze, you lose.

How to Start Working Out With Weights at Home

1. Set up a workout area.

Before you get started sweating, take some time to think about the space in which you’ll be doing it. For one, you’ll need enough room that you can move freely, without hitting walls or furniture. Then consider the temperature: Are you able to run the AC or a fan if it’s too hot? You also may want to consider working out in a room that’s different from your workspace (if you’re working from home) to not only cut down on clutter but also give you a mental separation between working and working out.

As for safety, rooms with hardwood floors are going to be better choices than those with carpet. Working out directly on carpet can strain your feet, knees, and ankles, which can leave you more susceptible to injury, says Roser. Using a yoga mat or an exercise mat when lying on the floor can help with this as well—plus, it’ll simply make many of the moves more comfortable.

 2.Wear clothes that help with comfort and form.

When you’re working out at home, you might be tempted to start your workout in whatever you’ve been wearing around the house—not the best option if that’s pj’s or jeans. You want to work out in clothing that will let you move freely, support you, and won’t impede your form.

And yes, unless you’re doing a workout like yoga or barre, you’re going to want to put on some shoes, says Roser.

“Be sure to also always wear sneakers when working out at home, or anywhere for that matter, to keep your foot stabilized and also to provide traction so your foot doesn’t slide around on your floor, potentially causing injury,” Roser says. “Shoes with support will also help any foot problems such as overpronation, high arches, or flat feet.”

 3.Properly prep for each session.

It can be easy to forget to warm-up before at-home workouts when you’re missing the structure of an actual gym. But don’t do that. Make sure you’re not entering your workout hungry—a carb-focused snack one or two hours beforehand, like a banana or piece of toast with peanut butter, can help, says Roser. And a proper warm-up is crucial for strength workouts, Roser says. That’s because you risk tearing a muscle by going into a workout cold.

“A five- to eight-minute warm-up is ideal for most people. It’ll ensure your muscles are warm before you start moving,” she says. “Just like you would warm up with a slow mile or two before a running speed workout, your muscles need to be loosened up before a solid lifting session as well.”

For strength training, five to eight minutes of jumping rope, running in place, inchworms, or toe touches alternating sides will suffice. If you’re doing a leg-focused workout, moves that activate your glutes, like donkey kicks or clamshells, can be helpful too.

A cool-down of about five minutes is also important, since it will slowly bring your blood pressure and heart rate back down to normal levels. Five minutes of light dynamic stretching should be all you need, though Tamir also recommends deep breathing to calm your nervous system and foam rolling to help reduce soreness the next day.

10 Healthy Lifestyle Tips

1. Eat a variety of foods
2. Base your diet on plenty of foods rich in carbohydrates
3. Replace saturated with unsaturated fat
4. Enjoy plenty of fruits and vegetables
5. Reduce salt and sugar intake
6. Eat regularly, control the portion size
7. Drink plenty of fluids
8. Maintain a healthy body weight
9. Get on the move, make it a habit!
10. Start now! And keep changing gradually.

1. Eat a variety of foods 

For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!

• A high-fat lunch could be followed by a low-fat dinner.
• After a large meat portion at dinner, perhaps fish should be the next day’s choice?

2. Base your diet on plenty of foods rich in carbohydrates

About half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these at every meal. Wholegrain foods, like wholegrain bread, pasta, and cereals, will increase our fibre intake.

3. Replace saturated with unsaturated fat

Fats are important for good health and proper functioning of the body. However, too much of it can negatively affect our weight and cardiovascular health. Different kinds of fats have different health effects, and some of these tips could help us keep the balance right:

• We should limit the consumption of total and saturated fats (often coming from foods of animal origin), and completely avoid trans fats; reading the labels helps to identify the sources.
• Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.
• When cooking, we should boil, steam or bake, rather than frying, remove the fatty part of meat, use vegetable oils.

4. Enjoy plenty of fruits and vegetables

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. We should try to eat at least 5 servings a day. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.

5. Reduce salt and sugar intake

A high salt intake can result in high blood pressure, and increase the risk of cardiovascular disease. There are different ways to reduce salt in the diet:

• When shopping, we could choose products with lower sodium content.
• When cooking, salt can be substituted with spices, increasing the variety of flavors and tastes.
• When eating, it helps not to have salt at the table, or at least not to add salt before tasting.

Sugar provides sweetness and an attractive taste, but sugary foods and drinks are rich in energy, and are best enjoyed in moderation, as an occasional treat. We could use fruits instead, even to sweeten our foods and drinks.

6. Eat regularly, control the portion size

Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet.

Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals. For snacks, we could choose yogurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts, or perhaps some bread with cheese.

Paying attention to portion size will help us not to consume too much calories, and will allow us to eat all the foods we enjoy, without having to eliminate any.

• Cooking the right amount makes it easier to not overeat.
• Some reasonable serving sizes are: 100 g of meat; one medium piece of fruit; half a cup of raw pasta.
• Using smaller plates helps with smaller servings.
• Packaged foods, with calorie values on the pack, could aid portion control.
• If eating out, we could share a portion with a friend.

7. Drink plenty of fluids

Adults need to drink at least 1.5 litres of fluid a day! Or more if it's very hot or they are physically active. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavored. Fruit juices, tea, soft drinks, milk and other drinks, can all be okay - from time to time.

8. Maintain a healthy body weight

The right weight for each us depends on factors like our gender, height, age, and genes. Being affected by obesity and overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.

Excess body fat comes from eating more than we need. The extra calories can come from any caloric nutrient - protein, fat, carbohydrate, or alcohol, but fat is the most concentrated source of energy. Physical activity helps us spend the energy, and makes us feel good. The message is reasonably simple: if we are gaining weight, we need to eat less and be more active!

9. Get on the move, make it a habit!

Physical activity is important for people of all weight ranges and health conditions. It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being. We don't have to be top athletes to get on the move! 150 minutes per week of moderate physical activity is advised, and it can easily become part of our daily routine. We all could:

• use the stairs instead of the elevator,
• go for a walk during lunch breaks (and stretch in our offices in between)
• make time for a family weekend activity

10. Start now! And keep changing gradually.

Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once. For three days, we could write down the foods and drinks we consume throughout the day, and make a note of the amount of movement we made. It won’t be difficult to spot where we could improve:

• Skipping breakfast? A small bowl of muesli, a piece of bread or fruit, could help slowly introduce it into our routine
• Too few fruits and vegetables? To start with, we can introduce one extra piece a day.
• Favorite foods high in fat? Eliminating them abruptly could fire back, and make us return to the old habits. We can choose low fat options instead, eat them less frequently, and in smaller portions.
• Too little activity? Using the stairs daily could be a great first move.