The Mental Game Of Weight Loss

Many of us have tried losing weight in the past only to have it all find it's way back to us and then we notice it brought a few friends along.

Then there's nothing left to do but feel frustrated, and suffer with our weight problem for another several months or years until we get sick and tired again of bering sick and tired and try once again to lose that unsightly weight.

But the key to weight loss isn't in your diet or what supplements you're taking. No, it's in your mind and your ability to take constnat consistant action in the present.

The big pitfall of weight loss is that most people think they're just going to go on a diet until they reach their goal weight, and then they can go back to their old eating habits.

That's like going back to an ex boyfriend or girlfriend, chances are you'll be right back where you started and your situation won't be any better.

When you start to "cheat" on your diet, it's a slippery slope back to where you already were. And the scary thing is you don't ever really realize it until it's too late.

I'm sure you've experienced it before "It's only going to be one time, it's ok" So you cheat on your diet...and that one time turns into once a day which quickly grows into a few times a day...and then you're not on your diet anymore.

You see, it's not about changing your eating habits for a couple of months until you're at your goal weight...it's about changing your lifestyle of eating to be the healthy person you want to be.

And it all starts in your mind. Priming your mind for a change in your diet is the most important thing you must do before starting a diet. Otherwise you leave yourself open to going back to your old eating habits.

A technique you can use and that I teach to my clients is "acting as if". See when you act as if, your subconscious mind (Where all your habits that you do unconsciously are stored) can't tell the differece between fantasy and reality.

So when you "act as if" you're a skinny person, you begin to change your beliefs and subconscious habits to reflect that.

Ask yourself "Would a skinny person eat this?" If not then don't eat it...because you are a skinny person.

By acting as if, you are reshaping your belief system about yourself and your weight. Ask yourself "How would a skinny person act?" And then do that.

As you change your limiting beliefs about yourself, you'll change the results you've been getting with weight loss.

Matt Adams http://www.weightlosscapital.com

In The News:

Weight loss: 8 signs your body is telling you to have more calories  Times of IndiaExercising and following a restricted diet is the ultimate way to lose weight. Only the perfect combination of the two can make you lose weight fast and in an ...
FDA Approves New Weight Loss Pill That Makes You Feel Full  HealthlinePlenity, a new hydrogel capsule that expands in the stomach to make a person feel full with less food, has been approved for use by the FDA to help people lose ...
How are weight loss and mental health linked? 3 steps to manage stress eating  Times NowNew Delhi: Weight gain is a tricky business to understand. You might be gaining weight and may have no clue why it is happening. You may be following a ...
Health benefits of roasted cumin (Bhuna Jeera): Weight loss, digestion, diabetes control and others  Times NowCumin seeds are known to have benefits for the body, including weight loss and diabetes prevention, and must be a part of your diet. Cumin seeds are rich in ...
10 low-calorie alcoholic drinks that will help in weight loss  Times of IndiaWe all know that drinking alcohol is not good for health, but still, some of us indulge in it. It is widely believed that drinking in moderation is absolutely alright, but ...
Olly Murs weight loss: Star lost 15lbs in 12 weeks - breakfast he ate revealed  ExpressOLLY MURS wowed many fans recently, as pictures of his weight loss efforts were unearthed. The breakfast that the Troublemaker hitmaker ate during his bid to ...
Weight loss: Should you have rice or roti for dinner?  Times of IndiaThe first advice that most people get when they embark on their weight loss journey is to cut carbs. And when we talk about the regular Indian diet, rice and ...
How to Lose Weight Without Dieting - Weight Loss Tips  menshealth.comStop starving yourself in order to lose weight. Make these simple tweaks to your sleep schedule, your mindset, and your eating style and watch the pounds come ...
7 Ways Your Body Is Telling You Need More Calories  NDTV NewsIf you feel weak suddenly or a serious lack of energy, it is probably because you are starving yourself. If you are constantly feeling like, maybe its time to get up, ...
High Protein Diet For Quick Weight Loss: Here's How You Should Follow It  NDTV NewsProteins are essential for growth and development, promote fullness, helps in quick weight loss, tissue repair and building muscle mass.
Weekend habits that might be spoiling your weight loss efforts  TheHealthSiteYour weekend habits may be sabotaging your weight loss goals. We help you identify them and make the right choices.
5 Reasons Why You Must Give Up Fearing Carbs Right Now  NDTV NewsAre you amongst those who fear carbs because they cause weight gain? Fret not as there are plenty of reasons for you to not be afraid of carbs and in fact eat ...
Weight loss: Know how this girl with PCOS and thyroid lost 18 kilos  Times of IndiaBeing overweight does not just bring criticism from everyone around but also shatters an individual's confidence. 22-year-old Irawati Kore felt conscious, low and ...
Weight Loss: Eat This Special Egg Breakfast Meal If You Are On Keto Diet  NDTV FoodKeto diet also propagates consumption of eggs as they are full of proteins, offer many health benefits and are easier to digest.
This Guy Had a 142-Lb. Weight Loss After He Went on an Elimination Diet and Beat His Sugar Cravings  menshealth.comPedro Perez went on an elimination diet—and watched the pounds fall off. It was tough to overcome his sugar cravings, but it helped him pull off a dramatic ...
Weight Loss: How this woman transformed herself after her divorce! Her journey is JAW-DROPPING!  Times of IndiaHurt by the insults her ex-husband and father 'showered' on her, she decided to reinvent her identity and change her life around after her divorce.
From a whopping 115 kilos to 76 kilos, this guy is the living proof that you can do ANYTHING!  Times of India27-year-old businessman Abu Sayeed did something similar after he was shocked by his unfit reflection staring right back at him in the mirror.
Intermittent Fasting Helped This Ex-Football Player Lose More Than 100 Pounds  menshealth.comIntermittent fasting and easy, simple diet changes helped one man achieve a more than 100-pound weight loss transformation after unhealthy eating habits ...
Try These Protein-Rich Snacks For Quick Weight Loss  NDTV NewsYou already know that a high-protein diet is the key when it comes to quick weight loss. Well! The reason is it makes you feel satisfied, controls your appetite and ...
Weight loss story: "I was told by a guy that no man would like to be with me"  Times of IndiaWhen Piyali Sarkar, a 28-year-old woman faced random, unnecessary comments from strangers about her weight, she knew she had to change. Now, the same.
Genetic variants that protect against obesity could aid new weight loss medicines  Science DailyAround four million people in the UK carry genetic variants that protect them from obesity, type 2 diabetes and heart disease, suggests new research. The team ...
Weight loss: This is what happens when you skip gym for two days in a row  Times of IndiaWhen we enroll ourselves in a new gym or in a new fitness class, we all pledge to religiously follow our schedule no matter what. But how many of us are ...
Weight Loss: Should you really ignore your sugar cravings while on a weight loss diet? Nutritionist answers  Times of IndiaThe first piece of advice you get while trying to lose weight would be to cut down on your sugar intake.
Weight loss: Things you can do on social media to lose weight  Times of IndiaIt is said that social media is an addiction, but this addiction can be good for you if you are trying to lose weight.
600-Pound Single Mom Documents Epic Weight Loss: ‘I Have to Do This for My Daughter!’  The Epoch Times“I can't see anyone else raising her,” said Leneathra Reed, of Mississippi, the 600-pound (approx. 272-kilogram) single mother who is blowing minds by sharing ...
The Optavia Diet Ranked High for Fast Weight Loss—Here's What You Need to Know About It  Health.comOptavia is a weight-loss program that was ranked second for fast weight loss by U.S. News and World Report. Find out more about Optavia and if you.
Weight Loss: The diet and workout this girl followed to lose a whopping 20 kilos!  Times of IndiaFrom unsolicited comments from relatives to being put on herbal drinks by dietitians, there is a lot that she battled throughout her life.
From Coconut to Pineapple, foods to add to your summer weight loss diet plan to burn calories fast  Times NowInclude these delicious foods in your summer weight loss diet plan to help you get a toned, flat belly fast this season.
How to push past those pesky weight loss plateaus to lose the pounds  USA TODAYNot being able to shed any more pounds after you thought you figured out the key to weight loss is quite possibly the most frustrating thing when you're trying to ...
Weight loss: The best keto diet breakfast to eat to lose weight without feeling hungry  ExpressKETO diet followers love the plan for its weight loss capabilities, but what is the best breakfast to eat to lose weight on the ketogenic diet without feeling hungry?
Know the health benefits of eating 1 banana a day - Aids weight loss, reduces asthma symptoms and more  Times NowNew Delhi: Since childhood, you have heard that an apple a day will keep the doctor away. However, there are other fruits and vegetables also, that are a ...
These Protein-Rich Combinations Are All You Need To Lose Weight  NDTV NewsIs weight loss your new health goal? Well! Apart from a strict diet and a workout routine you need a combination of foods to lose weight quickly. This is because ...
Mama June weight loss: How Honey Boo's mum shed 21 stone in her SLEEP  Mirror OnlineReality star Mama June - mum of the famous baby beauty queen Honey Boo Boo - dropped a whopping 300lb by upping her sleep.
What’s Best for Keeping Weight Off: Diet or Exercise?  runnersworld.comAccording to new research published in the journal Obesity, physical activity may help you maintain weight loss better than diet alone.
Weight Loss Apps Are Forcing Industry To Embrace Digital Alternatives  NPRAs they have with so many other industries, apps are shaking up the weight loss business, including big-name companies like Nutrisystem and Weight Watchers ...
Do Chia Seeds Help You Lose Weight? Nutrition Facts, Claims  Women's HealthChia seeds are a superfood, loaded with protein and fiber. Here's what nutritionists say regarding whether they can help you lose weight, fight belly fat, or spike ...
Should you have more fruits or vegetables for weight loss?  Times of IndiaIf we consider the nutrition value and calorie *content*, both fruits and veggies have their own set of benefits.
Body Positivity When Someone With A Chronic Disease Or Illness Is Losing Weight  YourTangoThis is why it's important to think before you compliment someone on their weight loss because they may have a chronic disease or illness that's causing them to ...
Hot water vs cold water: What is better for weight loss?  Times of IndiaFluid is crucial for weight loss because it is 100 percent calorie-free, helps burn more calories and may suppress your appetite.
Weight Loss: Low Calorie Fruits That Help You Burn Fat, Faster  NDTV FoodThere are some fruits, which have lower calorie count than other fruits that redeem their place in all the health diet plans.
Eating breakfast won't help you lose weight, but skipping it might not either - Harvard Health Blog  Harvard HealthEat breakfast? Skip breakfast? Newer research fails to link having breakfast with eating less or weight loss. So, will skipping breakfast shave off weight?
Turmeric for weight loss: Does it really work?  Times of IndiaTurmeric, the golden spice, has anti-inflammatory properties and can manage and prevent many health conditions .
FDA Approves Plenity for Weight Loss: How the Device Works  Everyday HealthIn April 2019, the U.S. Food and Drug Administration (FDA) authorized marketing for Plenity, a new weight management device to help overweight or obese ...
The Times' weight-loss contestants have dropped 262 pounds in 3 months  nwitimes.comIf you made a Jan. 1 pledge to lose weight in 2019, chances are you've already given up on it.
Weight Loss: "I had to quit my job to save myself"  Times of IndiaFor Megha, who is a nutritionist by profession, bad lifestyle habits got the worst of her and she quickly put on weight. Read her transformation jour.
This Guy Lost 100 Pounds and Got Lean Without Going to the Gym  menshealth.comAfter depression, anxiety, drinking, and a poor diet led to major weight gain, here's how one man learned to meal prep and lost more than 100 pounds—without ...
The One Meal a Day diet plan for weight loss: Does it really work? All you need to know about the OMAD diet  Times NowTwitter founder Jack Dorsey sais he eats just one meal a day, which helps him stay sharper and more focused. Here's what exactly is the OMAD diet plan and ...
These spices suppress uncontrolled hunger and help you lose weight  Times of IndiaDid you know that spices not only add delicious aroma to your food, but they also help in losing weight? Yes, it's true! Spices like turmeric, ginger, cayenne ...
Man who lost 8.6 stone and over half his body fat reveals weight loss diet plan he follows  ExpressWEIGHT loss is not easy, and many Britons struggle to shed weight and achieve their goals. However, this Reddit user revealed his before and after ...
Kenyans paying dearly to stitch the stomach for quick weight loss  The StandardThe surgical procedure works by restricting the amount of food the stomach can hold.
Offaly teenager reveals extraordinary three-stone weight loss  Offaly ExpressAn Offaly 16-year-old who has lost three stone is urging people in his native Ferbane to get behind a month-long healthy food festival aimed at showing people t.
A Weight Loss Aid That Makes Your Stomach Full With Less Food Just Cleared the FDA  GizmodoOverweight and obese people will soon have a new medical option to help them manage their weight. On Monday, the Boston biotech company Gelesis ...
From a massive 100 kilos to healthy 72 kilos, this guy’s weight loss is utterly unbelievable!  Times of IndiaScared for his life, he decided to turn his health around with the help of his family.
7 Reasons You're Not Losing Weight on Keto - Why Am I Not Losing Weight While in Ketosis  Prevention.comDrastically cutting carbs from your diet sends the body into ketosis, which can lead to rapid weight loss. But small mistakes could throw off your weight loss.
FDA Approves Plenity, New Gel To Aid In Weight Loss  CBS New YorkNEW YORK (CBSNewYork) – A powerful new tool in the battle of the bulge has just been approved by the FDA. The new capsule is swallowed like a pill, but it's ...
Eat This, Not That! Our Expert Answered Top Weight Loss Questions  NDTV NewsWeight loss and weight maintenance are top concerns for most of us. Weight loss can be a struggle for many. It is slow and a gradual process which requires ...
Exercising in the evening is better for weight loss than a morning workout  The SunForget getting up early to get your workout in - you may be faster and stronger in the evening.
How can I lose weight fast? The easiest science-backed weight loss TIP to slim down without diet or exercise  Times NowWhether you plan to kickstart your weight loss journey or simply want to reboot your eating habits, adopting this tip will help you achieve a flat tummy by making ...
Why am I not losing weight? 6 reasons  Medical News TodayEfforts to lose weight may not work for a range of reasons. A person may be following an ineffective fad diet, or consuming sugary drinks, or exercising more but ...
Ariel Winter Rocks See-Through Shirt After Opening Up About Her Weight Loss  The Inquisitr NewsModern Family star Ariel Winter has not been shy about showing off her toned body as of late, and this week was no different. According to The Daily Mail, Ariel ...
Running Your Way To Weight Loss – The Right Way  Longevity LIVERunning is one of the most vigorous exercises that will definitely get your heart rate going. It is a great way to burn calories, consequently resulting in weight loss.
Intermittent fasting: Non-weight loss benefits to consider  Body and SoulInevitably diet stories are all about weight loss - how to lose it, how much you can lose and how quickly you can lose it. Indeed of the many benefits associated ...
The right way to lose water weight fast, as per nutritionists  Times of IndiaWhen you start a weight loss diet, you rapidly lose weight. And clearly, your nutritionist must have told you that it is the water weight, which goes first (and not ...
Does rapid weight loss affect kidney health?  Times of IndiaPeople suffering from kidney related ailments should be very careful while trying to lose weight.
Chanelle Hayes proudly shows off two stone weight loss in shocking before and after pictures  HeartChanelle Hayes is keen to lose another two stone following her successful weight loss.
Weight loss: “I was so fat that I felt like a person from another planet in group photos!”  Times of IndiaOnce in a blue moon, you stumble across a person who inspires you on a completely different level. The same is the story with Mohit Khare who is a ...
Can gut microbes and genes do the job of weight loss surgery?  Horizon magazineMice that have undergone weight loss surgery experience a change in the composition of their gut bacteria and the functioning of their genes, leading scientists ...
Lisa Riley weight loss: Emmerdale star shed a staggering 12st with this diet plan  ExpressLisa Riley is an actress and presenter who played the role of Mandy Dingle in Emmerdale between 1995 and 2001, and again in 2019. She has also appeared ...
Beyoncé Went on a Vegan, Alcohol and Sugar-Free Diet to Lose the Baby Weight: ‘I’m Hungry!’  PEOPLE.comBeyoncé revealed in her new Netflix documentary Homecoming that she went on a vegan and alcohol- and sugar-free diet ahead of her Coachella performance.
MKR's Manu Fieldel drops 10kg in three months  Daily MailHe's the famous French chef best known for his work on My Kitchen Rules.
Simple Vs Complex Carbs: Which One Is Better For Quick Weight Loss?  NDTV NewsComplex carbs offer several health benefits like boost the mood, weight loss and also help in managing the cholesterol levels.
Owners of Jaceys Cafe in Ipswich share weight loss tips after they lose six stone | Latest Ipswich News  Ipswich StarThe owners of Jacey's Cafe in Ipswich have swapped cakes and chips for trainers and long walks as they drop seven dress sizes between them.
These Detox Drinks Are All You Need For Quick Weight Loss And Better Health  NDTV NewsWith the prevalence of some common health issues like obesity, digestive issues and all sorts of toxins around us, it becomes important for us to protect our liver.
Weight loss diet: Lose 10lb in one week with this diet plan - what can you eat?  ExpressWEIGHT LOSS can be achieved by changing your diet and exercising more. One diet plan can help slimmers lose nearly a stone in the first week by making a ...
Unrecognizable! Anna Duggar Shows Off Weight Loss  ExtraAnna Duggar is showing off her slimmed-down figure on Instagram.
This Bride Lost 135 Lbs. to Avoid the 'Fat Tax' on 'Plus-Size' Wedding Dresses  PEOPLE.comAfter six years in a happy relationship, Mary Jane O'Toole thought a proposal might be on the way. But life with her boyfriend, Alex, hadn't been good for her ...
Weight Loss: Why men lose weight faster than women  Times of IndiaMost people think that men have an advantage when it comes to weight loss. Even after following the same diet and workout routine, men tend to lose weight ...
How much rice and chapatis should you have in a day for weight loss?  Times of IndiaRice and chapati both are an inseparable part of our Indian meal plan. No meal is complete without them. But when it comes to weight loss, the first thing we do ...
Little things that make a big difference to your weight loss: Fibre for the win  All4WomenOne of the most under-appreciated interventions in terms of successful weight loss is eating a high amount of fibre every day.
Weight Loss: Navratri diet plan that can help you lose weight  Times of IndiaThe nine-day Navratri fasting is the best time to lose weight and detox your body. People from the northern and western India are gearing up for the 9 day ...
The ‘Cuddle Hormone’ Might Help America Take On the Obesity Epidemic  The AtlanticThe brain chemical oxytocin appears to make people feel full and reduce overeating. Can it encourage weight loss?
How to lose weight after 40: Woman loses 117 pounds at age 48  TODAYWhen Beth Dammerell saw a picture of herself at 293 pounds, she felt embarrassed and wanted to lose weight. Using a food journal, walking, she shed 117 ...
Weight loss diet plan: How man lost 2 stone and belly fat for rippling abs in 10 months  ExpressWEIGHT LOSS is difficult but this man shared his diet plan online. He lost an impressive 27 lbs, almost two stone, in just 10 months shedding belly fat to reveal ...
Shami attributes rediscovery of bowling rhythm to weight loss  CricbuzzThe 2014-15 season was a happy time for Mohammed Shami - he was a key member of the Indian pace department, having bagged in excess of 50 wickets in ...
This superboss has inspired his employees to lose weight with his incredible weight loss journey  Times of IndiaThe story of Sandeep Aggarwal, founder and CEO of an online marketplace, is encouraging and heartwarming in equal amounts.
Growth hormone acts to prevent weight loss  Science DailyA new study shows that, like leptin, growth hormone contributes directly to energy conservation when the body loses weight.
Find the Right Weight-Loss Plan for You  Reader's DigestBodies are not one-size-fits-all, and weight-loss plans aren't either. Here's how to find a personalized diet that fits your goals, health needs, and lifestyle.
5 Questions We Have About the New FDA-Approved Weight Loss Pill  Cooking LightAchieving a healthy weight is definitely important—but we're not sure if any pill could replace eating healthier. Here, a dietitian asks important.
Weight Loss DIRECT 4/20/19 | Newsradio 1020 KDKA  NewsRadio 1020 KDKADr. Ray from Weight Loss DIRECT joined Rob Pratte to talk about the services they provide for weight loss. 00:38:40. Download. FOLLOW US. Phone: 866-391- ...
This is how long you should sleep to lose weight fast  Times of IndiaDiet and exercise are surely the two most important keys to lose weight, but they are not the only thing. There are certainly other things that you can try to ...
Peanut Butter Vs Almond Butter: Which Is Higher In Protein?  NDTV NewsEven though they are rich in calories, people resort to nut butters in a weight loss diet as they help you keep full for longer, provide with good fat and protein, and ...
Two ways to use onion for weight loss  Times of IndiaLosing weight can be difficult for many and when it comes to losing belly fat, the struggle is even harder. Belly fat is the accumulation of visceral fat around the ...
Different types of tea you can have when trying for weight loss  Times of IndiaIn recent times, different kinds of tea have gained widespread attention as a natural weight loss product.
Marijuana and Weight Loss: What's the Connection?  Muscle & FitnessA new study from Michigan State University shows that adults who use marijuana weigh less, on average, compared to non-users.
The best kind of rice for weight loss  Times of IndiaThe first piece of advice that most people give when they come to know that you are trying to lose weight is to stop having rice. But why so? Is rice really bad for ...
Weight loss: How the 'love hormone' might help  Medical News TodayAn intriguing new study demonstrates that an oxytocin nasal spray can change the way that people's brains respond to images of unhealthful food.
Ariel Winter Says Changing Her Antidepressant Helped Her Lose Weight  Women's HealthAriel Winter revealed in an Instagram Stories post Tuesday that her recent weight loss is from changing her antidepressant medication.
Divyanka Tripathi's weight loss and fitness mantras decoded for you!  Times NowDivyanka Tripathi, who has always been in the news for her roles, her fairytale wedding and her sizzling chemistry with her real-life husband, Vivek Dahiya, has ...
Weight loss diet plan: This woman shed a staggering 8st by making this one simple change  ExpressFOLLOWING a diet plan can be a great way to help slimmers achieve their fitness goals and there are plenty of meal plans to choose from. One woman took to ...
Cognitive functioning does not predict weight-loss outcome for adolescents: Adolescents with cognitive impairments and intellectual disabilities have similar weight-loss trajectories to peers after laparoscopic sleeve gastrectomy  Science DailyYoung people with cognitive impairments and developmental disabilities, including Down syndrome, have similar weight-loss trajectories to those with typical ...

How to Exercise and Lose Weight on a Busy Schedule

In my fitness consulting business, I get the opportunity to... Read More

The Best Carbs For Low Carbers

With the popularity of low carb diets such as Atkins,... Read More

Gastro-Physics And Dietary Anti-Matter

Do a little people-watching, next time you're in the grocery... Read More

The Second Half of My Life

Have you ever wondered where destiny would lead you? Have... Read More

Are Weight Loss Supplements Right For You?

The debate about whether supplements for weight loss are healthy... Read More

Dieting? You Must Reset Your Weight-o-stat

You need to reset your weight-o-stat. No matter how much... Read More

Tips For Cooking Low Carb

If you are committed to the low carb way of... Read More

Changing Our Eating Behaviour

Changing our eating behaviour is one of the critical lifestyle... Read More

Before & After: A New Look at New Years Resolutions

Have you seen the ditty below that's roaming the Internet... Read More

NotOneOunce -- The Run-up To Thanksgiving

The 8-Week Campaign to Survive the HolidaysEating preparations in the... Read More

Co-Dependency and Food: Trying to Fill the Void

Nice girls don't speak up. Nice girls take care of... Read More

The Milk Diet -- Is it Your Solution for Losing Weight?

For sometime now, you've been hearing about the Milk Diet... Read More

How Not To Lose Weight

Who really wants to lose weight? None of us, right?... Read More

Weight Loss Tips for a Swimsuit Body

Spring is here and swimsuit weather is just around the... Read More

Weight Loss for Good ? If Only You Had Known?

Whether coming from a close friend, the nightly news or... Read More

Obesity and Morbid Obesity ? Is Gastric Bypass Surgery Right For You

The very first thing you want to do before you... Read More

Eating Tips

Make sure that no more than a quarter of your... Read More

Healthy Hydration

Water is an essential component of the human body and... Read More

Hear What Your Diet Pills Say

Used a diet pill recently and got depressed because you... Read More

Weight Loss in Children

What is "too young" to begin a weight loss program... Read More

Calculate Your BMI - Do You Need to Lose Weight?

There are a few different ways to determine if you... Read More

Break Your Weight Loss Plateau

How to Break Your PlateauToday is a typical morning like... Read More

Have You Tried These Weight Loss Tips?

The following are weight loss tips that you can start... Read More

The Miracle of a Cheat Meal

One of the greatest tricks that I use to stick... Read More

Best Diet Plan Available

Diet Fads-Forget about 'EmAnother fad "best diet" bites the dust.... Read More