Since we live in the current generation, people want to be 100 pounds last week and 60 pounds by next week. Black Coffee or Tea. Two whole eggs scrambled with 1 cup chopped spinach, one large, diced tomato, and 1/2 cup mushrooms. Foods that are high in the antioxidants vitamin C, E and beta carotene may help reduce fat storage by regulating your body's use of. Kickboxing for 30 minutes: 357 calories. Day n.5. Eat another meal. Do some resistance training exercises such as lifting weights. Processed foods, junk foods and fast foods are not allowed in this diet. This reduces the amount of food you consume, hence resulting in you consuming fewer calories hence weight loss. Day 4. Can Citrus Diet Help You Cleanse Away The Pounds? Serve with 1 cup of unsweetened low-fat or nonfat milk or dairy-free milk of choice, and 1/8 cup of nuts or seeds or protein/healthy fat of choice. Cardio is very effective for weight loss. If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! The importance of regular exercise cannot be overstated, both for physical and mental well-being. People on this diet eat approximately 1200 calories in a day. Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study, Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women, Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance, The effect of abdominal exercise on abdominal fat, The 3 Day Military Diet Meal Plan and Menu for Weight Loss, Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults, Water-induced thermogenesis reconsidered: the effects of osmolality and water temperature on energy expenditure after drinking. Our website services, content, and products are for informational purposes only. Dinner: Consume a pound of peas, carrots and potatoes (cooked) Take the diet for complete 5 days. How to Lose 40 Pounds in 2 Months? 5 Best Tips The method involves eating cleaner, fresh foods, getting active, and removing "toxins". There are various diets you can follow for a 5-day cleanse to lose 10 pounds. Dinner: 4 oz chicken breast with cup of brown rice. Cutting out foods just results in bingeing. Find workouts that are appropriate for your fitness level, while still challenging yourself. You can add to the weight losing effect by increasing your protein intake as you reduce your carb intake. ). You must avoid alcohol! The diet has to be one that would work for you. Below is a sample meal plan you can follow. Exercise is one of the ways you can increase your metabolic rates. information highlighted below and resubmit the form. How to Lose 10 Pounds Fast: 12 Steps (with Pictures) - wikiHow 5-Day Diet Plan To Lose 10 Pounds: Is It As Easy As It Sounds? The main message is simple: Eat most of your food from the groups at the base of the pyramid and less from the top and move more. For example, if we recommend 1 cup of spinach, you can substitute with 1 cup kale, lettuce, or another vegetable. Mayo Clinic does not endorse companies or products. Apples are believed to promote weight loss by making one feel fuller and also by decreasing the hunger pangs, hence being able to promote weight loss. It forces one to eat few calories without proper planning. Go for 3 Day Tuna Diet Lose 10 Pounds - Weight Loss Tips for a Healthy Body Here is what you should strictly take: On the last day, you are supposed to take no more than 1,100 calories. Turn up the cardio and add high interval training a few times a week. As long as youre making changes to your diet and being active, youll eventually reach your goal. Follow this quick 5 Day Diet meal plan so you drop some fat fast without having to starve yourself the whole time. Lunch: a piece of toast, 200 gr. 10-Day Meal Plan. How to Walk Off 10 Pounds, According to a Dietitian Two whole eggs scrambled with 1 cup chopped spinach, one large diced tomato, and 1/2 cup mushrooms. Feel free to use substitutes and make changes as needed. This is a reason you would see a person that has lost as many as 10 pounds in a week. Build up to walking 5 miles a day gradually. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. From that number, you need to reduce the number of calories by 500 calories every day. How To Lose 10 Pounds In A Week: 7 Day Diet Plan (Science-Based) It is generally considered a fad diet, in that it is designed for short-term weight-loss and requires no long-term commitment.. That doesnt work too well. So here are seven lessons I've learned about how to eat to lose weight sustainably. Before we can look at the different meal plans that promise one to lose these many pounds in such a few days, it is important to know what losing 10 pounds in 5 days means. However, these 8 fad diets actually work. Another concern is whether or not the weight loss is sustainable. Avoid salty foods to cut down on salt. 3 Rules To Help You Start An Effective 30-Day Water Challenge, Are Raspberries Good For Weight Loss? Water weight is also known as edema, and it is when your body retains water and fluid that would in normal cases go to the kidney. I wake up and weigh myself. 5-Day 1,500-Calorie Diet Meal Plan | EatingWell This site complies with the HONcode standard for trustworthy health information: verify here. Exercises help one burn fat (11). It could be a quick way to, A website providing information about the plan states that it can help you shed up to 10 pounds of weight in 7 days. On a low-carb diet, you look to reduce the amount of carbs you take in a day and increase the amount of proteins you take. There is no proof that it has done this. It can result in high blood pressure, certain types of cancer, and type 2 diabetes. The purpose of the Mayo Clinic Diet is to help you lose excess weight and find a healthy way of eating that you can sustain for a lifetime. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. For one to lose weight, they have to change their lifestyle. It does encourage unlimited amounts of vegetables and fruits. America's biggest health concern is obesity. 7- Day Diet Plan to Lose 10 Pounds Without Exercise - Flab Fix Do not do that as you wont achieve any weight loss. It is possible to lose up to 40 pounds in 2 months. Benefits Of Celery Juice: 6 Reasons Why Drinking This Veggie Elixir Is A Good Idea, Is Bacon Healthy For Weight Loss? Daily Total: 1,508 calories, 89 g protein, 155 g carbohydrates, 26 g fiber, 67 g fat, 1,889 mg sodium. If you have a high body mass index BMI, and you're carrying a lot of excess weight, your calorie burn rate will be much higher. Nutrient density works as a weight loss and weight management tool because it doesnt feel as restrictive as other approaches may feel. The primary motive of the diet plan is to supply more proteins to the body. He has over 15 years of experience as a personal trainer and nutrition coach. AskMayoExpert. 1 cup plus one apple and one piece of string cheese. Snacks: one glass of milk/one yogurt whenever you crave for something (2 times per day maximum). It is based on research and clinical experience. This means that you might end up missing important nutrients. 1 cup whole-grain, high-fiber cereal, such as oatmeal, with 1 to 2 cups fruit of choice. An average person consumes between 1200 calories and 3000 calories. It is the ideal time to cut them back out since your body just had an influx of carbohydrates. This causes an uncomfortable feeling and can make ones body bloat. To lose 1 pound in a week, you only need to reduce your daily calorie intake by 500 calories every day. Lose 10 Pounds in a Month Diet Plan - Shape Hensrud DD, et al., eds. U.S. News & World Report. This article tells you all you need to know about GLP-1 agonists like Wegovy, including whether they are safe and effective for weight loss. All while still keeping your fat burning engines running on all cylinders. with 1 tomato. ). acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise, consumerreports.org/cro/magazine/2013/09/best-high-fiber-cereal-high-fiber-cereal-cereal-consumer-reports/index.htm, eatright.org/food/nutrition/dietary-guidelines-and-myplate/eating-right-isnt-complicated, 7 Things to Know About the 500-Calorie Diet, Want to Lose Weight Fast? Is prom almost here and your dress cant fit you? Strength training helps convert fat mass into muscles. Volume and fullness are important factors in satiety. It provides an exercise plan with easy-to-follow walking and resistance exercises that will help maximize fat loss and boost mental well-being. If you are a Mayo Clinic patient, this could Benefits Of Plums For Weight Loss: Are Plums Your Answer To Weight Loss? In 3 days you will lose 10 pounds. A single copy of these materials may be reprinted for noncommercial personal use only. Exercise can be broken into increments of 15 minute blocks or completed at one time. Any action you take upon the information presented in this article is strictly at your own risk and responsibility! To lose 1 or 2 pounds over this amount of time, you're required to burn off 500-1,000 calories more than you eat daily. If you already have any of these conditions, they may be improved dramatically if you lose weight, regardless of the diet plan you follow. Learn Safe Ways To Shed Pounds. When you take fewer carbs, your appetite goes down, you eat less, and eventually lose weight. Aim to reduce your calories by 500 to 750 calories per day. This keeps your metabolism burning fat at a high rate. This content does not have an English version. 5-Day Lemon Detox Diet with Meal Plan (PDF) - Diets Meal Plan Peanut Butter (a tablespoon). No single food or nutrient can act on the liver and help it in its functions. This does not mean you should only work out in the gym and you are okay. It may be surprising. So, if your goal is to shed 10 pounds, then this means that you need to burn off 35,000 calories over 7 days. Whether you want to lose 10 pounds in 2 weeks or under a week, this diet will surely work for you. This will help you eat up to 441 fewer calories every day. There are many ways to cope with stress naturally to help boost weight loss if you are following a good 30-diet plan. Have you heard of the 5-day apple diet? You can restructure your meals the way you want. Cutting bread, sugar, or anything else you enjoy out of your diet is not a good idea as you'll only end up bingeing on it. By continuing the lifelong habits that you've learned, you can then maintain your goal weight for the rest of your life. Having some lean muscle will shape your body and make you look more toned. One serving polenta with roasted tomatoes and spinach (leftovers from last nights dinner). That gel will slow down the movement of food in your digestive system. The BCAAs are also recommended for this diet meal plan as theyll help to prevent muscle catabolism. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Going off this diet meal plan during the 5 days can really hamper your results. That just shows the word military was used just to make the diet look credible. Instead, you'll eat tasty foods that will satisfy you and help you lose weight. U.S. Preventive Services Task Force. Lunch: 4 ounces of grilled salmon, 1 cup of chopped, grilled asparagus, 1/2 of a small roasted sweet potato with cayenne pepper. This maximizes your fat burning furnace as you sleep. This is one of the reasons people regain most of the weight they lost when on a diet once they go back to their normal eating habits. 5 Day Cleanse To Lose 10 Pounds: Can You Lose 10 Pounds In A Week? If you weigh 150 pounds then youd only take 6g of BCAAs for 5 servings throughout the day. Making healthy lifestyle changes can take longer than more popular, quick-fix approaches. The keys: smaller portions, more protein, and healthier carbs. This Easy 5-Day Diet Can Help You Lose 25 Pounds a Month The source further claims that if the diet is followed for a month, it can make you lose up to 30 pounds (, Be sure to consult your doctor before making major diet changes, especially if you have pre-existing conditions such as diabetes, heart disease, and so forth (, Two tablespoons of salt-free and sugar-free peanut butter, Three ounces of meat, it could be pork or any other type, A cup of vanilla-spiced ice cream. Your weight x 12 (2,220 calories) C. Two to four workouts a week. One whole foodsbased bar such as Larabar or RXBar. Related: 7 Reasons You Haven't Been Able To Lose 10 Pounds. Itll increase that fat burning while youre fasting. A lot of studies support the above statement. Filling foods can fight hunger and help you eat less at the next meal. Day 6. The best sources of fiber include vegetables, fruits, legumes, and some grains like oats. You have to follow the order of these days precisely otherwise it could shortchange your results. If we combine this information with your protected This 5 Day Diet shouldnt be used all the time as it can be hard to adhere to over a long period of time. You can achieve this only by dieting or exercising (5). This will keep your calories low as you go to sleep. While Ro doesn't replace the need for a primary care physician, it provides a convenient and accessible way to access certain types of care. Accessed March 4, 2021. This causes an uncomfortable feeling and can make ones body bloat. The amino acids from the protein shakes will keep your body from losing lean muscle. The Military Diet: Lose 10 Pounds in Just a Week - MedicineNet The method involves eating cleaner, fresh foods, getting active, and removing toxins. How To Lose 30 Pounds In 2 Months: Taking A Multi-Pronged Approach To Weight Loss, Morning Drink For Weight Loss: Keeping Your Body Toned And Your Taste Buds Happy. B. This is another diet that promises one to lose 10 pounds in a week. To lose 1olbs in 4 weeks, for the next four weeks, choose a breakfast, lunch and dinner plus two snacks a day from the lists below. Since you should already have the protein powder above then itll be a good idea to take it before bed too. Research shows that just less than 10 minutes of HIIT has the same effect as five times of regular exercises (10). Being overweight poses great risks to your health. The fact that it is only restrictive for the first 3 days is also another reason it is liked by many. Start your weight loss plan by cutting out calories from your diet. End of the day: 13,713 steps and 1,220 calories eaten. On top of that, this act will add or maintain your muscle mass and strength, protect your metabolism and the hormone levels that usually go down when you are dieting (, Research shows that just less than 10 minutes of HIIT has the same effect as five times of regular exercises (, One study of obese and overweight children supported the above findings. These results were even more impressive when the water was cold as your body because it burns some fat just to heat it to your body temperature. Try these 100-calorie snacks, The Mayo Clinic Diet A weight loss program for life, Want to follow a program that has been developed by medical professionals, Are looking for a diet that fits your food preferences, Like the idea of being able to eat unlimited vegetables and fruits, Seek expert strategies on how to drop unhealthy lifestyle habits and gain healthy ones, Want to improve your health, reduce your health risks and feel great, Don't want to eliminate food groups or count calories. Include healthy, low-calorie drinks such as green tea. It is easy to lose so many pounds if you were obese. These principles are (10): It is not necessarily required for one to work out while on this diet unless they are doing light exercises like walking. One study of obese and overweight children supported the above findings. If adhered to, they will hasten the pace at which you drop off kilograms. Make 1 cup cooked oatmeal with 1 to 2 cups fruit of choice (try frozen fruit to cut down on costs and add when cooking the oatmeal). The Mayo Clinic Diet provides a choice of five different eating styles at several calorie levels. This simple 3-step plan can help you lose weight fast. This will re-ignite your metabolism so your body will keep burning off fat. Whoa! It will also boost your metabolism by 90 to 100 calories every day (, Low-carb foods will lead to a quick reduction in body water weight. Cook the vegetables without salt. According to the findings, women who took over a liter per day lost extra 2 kilograms (4.4 pounds) in one year. How do you detox . Research shows that water can increase the rest of energy expenditure by up to 30% within 10 minutes of drinking it. You might think that you are taking a diet rich in proteins, but you are actually not. Eat 500-1,000 fewer calories a day. Whether youre looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale the BetterMe app has got you covered! Choose low-fat dairy products and lean meat and poultry in limited amounts. ). The pyramid encourages you to eat virtually unlimited amounts of vegetables and fruits because of their beneficial effects on both weight and health. In fact, scientists suggest that you are 60% more likely to become obese with every added serving of sweetened drinks (1). Keep pushing forward. Repeat through the evening, eating small meals until bedtime. Dinner - 2 cups IBIH Keto Diet Soup. For days 4, 5, 6, and 7, you are free to take whatever you like. Wolfram T. (2016). Changing Your Diet for Quick Weight Loss. Rapid weight loss as appetizing as the idea might be, it causes certain risks. You should be taking Keto Elevate throughout the entire 5 Day Diet. of cooked protein of choice, 1 to 2 cups cooked vegetables of choice, and 1/2 cup cooked grain of choice Snack (anytime): One large grapefruit, halved and. This way of losing weight does not promise false results or make you adopt eating habits that are not healthy. You can eat platefuls of steamed broccoli, spinach, tomatoes, and cauliflower and STILL lose weight! Cardio is very effective for weight loss. A cleanse diet claims to contain antioxidants that activate pathways for your body to get rid of toxins. Weight Loss Calculator - Plan Calories to Lose Weight Proponents of the apple diet claim this program can help you lose weight quickly by merely following a 5-day meal plan. Nutritionists and health experts alike agree that the boiled egg diet can help you lose up to 24 pounds in just 2 weeks, try it out yourself and you'll see. Improve your body and revamp your life with us! In fact, researchers have shown that weight lifting can help you lose a lot of weight, just like a regular aerobic exercise. In addition, the healthy habits and kinds of foods recommended on the Mayo Clinic Diet including lots of vegetables, fruits, whole grains, nuts, beans, fish and healthy fats can further reduce your risk of certain health conditions. Low-carb foods will lead to a quick reduction in body water weight. Proteins make you feel full and reduce your appetite, this helps reduce the amount of calories you take (6). Being overweight poses great risks to your health. These Science-Backed Tips Can Help You Lose Weight Sustainably, Do GLP-1 Agonists Work for Weight Loss? Dr. Blahd recommends the following: Exercise at least 3 times a week. (At 185 pounds, that's 1,850 calories a day.) https://health.usnews.com/best-diet/mayo-clinic-diet. This creates a calorie deficit hence leading to weight. To lose 10. Is the 3-Day Diet Safe for Weight Loss? How It Works, Food List & Meal Plan These water levels can make a persons weight fluctuate by 2 to 4 pounds in a day (7). Remember to drink mostly water throughout the day to keep up hydration. Also, you need to take a few seconds of rest in between your repeats. They can consume follow the following diet, which is full of veggies: If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip BetterMe app is here to help you leave all of these sabotaging habits in the past! When you burn more calories in your body than the ones you take in, you lose weight (15). Different people have different theories as to why those specific foods were chosen Some believe that those particular foods boost ones metabolism while others believe that those foods were chosen because they help minimize hunger and cravings. Perform HIIT about 4 times every week. Lose Up to 10 Pounds in 30 Days - 4 Step Weight Loss Challenge - Skinny Ms. This article focuses on the 6 best teas to lose weight and belly fat. This diet is to be used for 3 days at a time. Is It Possible to Lose 40 Pounds in 2 Months? Before you start any new diet, it is recommended for you to first consult an expert before you jump into the diet. Having less sodium in your food can help you lose weight quickly. Proteins make you feel full and reduce your appetite, this helps reduce the amount of calories you take (. Use all your efforts and intensity to ensure that the exercise is effective. 2 So for 10 pounds of body weight, you'd have to burn 35,000 calories. That's what will make your skin glow and help you turn back the clock. Cut down on the amount of salt. Josh holds a Bachelors degree in Exercise Physiology and Nutrition Science. Lemon Detox Diet Meal Plan To support your weight-loss journey, the Mayo Clinic Diet also makes available electronic tools, such as a food and exercise journal and a weight tracker, to help you stick with the program. Learn Safe Ways To Shed Pounds, Weight loss: Lose 10 pounds in one week with this simple at home fitness workout, Are Raspberries Good For Weight Loss? Accessed March 4, 2021. Since we live in the current generation, people want to be 100 pounds last week and 60 pounds by next week. Heres how to calculate your macronutrient intake for the day: Make sure you keep an eye on your calories for the day. The fact that you are eating fewer calories than you are burning means there will be a calorie deficit, hence weight loss (, This is another diet that promises one to lose 10 pounds in a week. This is a great idea for. Sitting: Which One Burns More Calories? Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils. The Only Crash Diet to Use to Lose Weight Fast - Reader's Digest I know if you have to lose some weight fast then it can be confusing what you need to do. 10:30 p.m. Bedtime! Eat Small Meals Often to Avoid Over-Eating Organize a scheduled meal plan so that you won't go hungry. This is the perfect time to keep your daily carbohydrate intake to a minimum. By reintroducing some lean calories youll be able to stave off those hunger pains a little easier. A Cup of String Beans. Also, the natural sugar in fruit does affect your carbohydrate intake especially if you eat a lot of fruit. As mentioned earlier, the recommended weight a person should lose is 1 to 2 pounds in a week. other information we have about you. Losing weight starts with healthy eating: making better food choices at every meal and snack. Dating back to 1985, this fad diet claims a weight loss of about 10 pounds or 4.5 kgs in a week. It can cause serious conditions such as (9): Other side effects include the following: There are various diets you can follow for a 5-day cleanse to lose 10 pounds. The Mayo Clinic Diet is a lifestyle approach to weight loss that can help you maintain a healthy weight for a lifetime. 5. Wait 15 to 20 minutes and eat a big meal with the foods on that day's menu. Simply stated, that means emphasizing foods that are rich in vitamins, minerals, phytochemicals, and antioxidants and also low in calories. Share on Facebook. By making smart choices and knowing the strategies for success, you can lose weight and keep it off for good. You can lose anywhere from 1-3 pounds per week by cutting out 500-750 calories each day. The first way is from the fact that apples are low-calorie foods (, ). Keep in mind this is still less than a week and even though youll get some impressive results you shouldnt expect miracles. Its not a wise idea to go to bed hungry. (2011), Best high fiber cereal, healthful and tasty. This program can be tailored to your own individual needs, health history and preferred eating style. ), Side Boob Fat? Here you can expect to lose the most weight as your insulin remains super low these last two days. How long will it take me to lose 10 pounds? 3 day smoothie diet weight loss results A detox diet is basically restoring your organs to their optimal health through food. You might choose to follow the Mayo Clinic Diet because you: Remember to check with your health care provider before starting any weight-loss program, especially if you have any health conditions. Blend together 1 cup almond milk or other milk, 1 cup de-stemmed kale leaves or baby spinach, one large ripe frozen banana, chopped into chunks, 1 tbsp. Use calorie calculators and other online tools to track everything you eat. Shalika's Incredible- Weight Loss Journey To lose weight, consume fewer calories than you burn. One serving (about 2 cups), which includes soba (buckwheat) noodles, tofu, and plenty of vegetables. Want a program you can stick with for life, not a fad or quick fix. ). So if you weigh 200 pounds then youd take 8g of BCAAs for 5 different servings. I think its important to reemphasize that the timeline doesnt matter as much as the process. To lose as much as 10lbs in a short space of time, you need to both reduce portion size and swap foods high in calories for healthier choices. almond butter or peanut butter, 1 tbsp. People believe that eating meals that consist of apples promote weight loss. Your goal with Shake Day is to keep your carbohydrates at an absolute minimum. You need to have numbers like the total daily calories you take so you can know how many you need to reduce to get to your desired weight. In the military, people are always, 2 tablespoons of peanut butter (188 calories), 1 cup of black caffeinated coffee or caffeinated tea (5 calories), 1 cup of vanilla ice cream (274 calories), 1 egg (cooked however you like) (78 calories), Yes, it does. 2-inch-thick slices baguette, toasted and drizzled with 1 tsp. When you take a lot of it, the liver will be overloaded with the two components. This can give you faster results than you think. The only people known to come close to consuming those many calories in a day are sumo wrestlers. The Mayo Clinic Diet is designed to help you lose up to 6 to 10 pounds (2.7 to 4.5 kilograms) during the initial two-week phase. With this plan, you should be able to lose about 10 pounds in two weeks. If taken in large amounts, they could lead to fat-building in your liver and abdomen. Mayo Clinic Diet. For you to lose 7000 calories in a day, you need to be among the people who eat 7000 10000 calories a day. This means changing your eating habits as well as working out. For those who already exercise on a consistent basis, aim for 50 to 60 minutes of cardio, three to four times a week. So, do not receive any sugar in your diet. ). This means you will consume fewer calories than you burn leading to weight loss. It helps you lose 6 lbs in 5 days. Adjust amounts to match your gender, activity level, weight, and height to cut 500 calories from your current diet. Get plenty of rest and sleep. 1. This is another side effect that is associated with fast weight loss. The Mayo Clinic Diet is a long-term weight management program created by a team of weight-loss experts at Mayo Clinic. The typical claimed intent of the diet is to lose 10 pounds (4.5 kg) of weight in a week, though nutritional experts point out that it . 7 Expert Tips for a Fast Weight Loss Diet Plan lose 5kg in 5 days: 1. It could be a quick way to lose weight. Get active, stay active To do this, you need to know your total calorie intake every day. It was the younger brother who trapped him, and I was about to how can i lose 10 pounds in 5 days kill him, but I don t know why. of cooked meat or fish, 1 tomato Dinner: a pound of . The 3 Day Diet Plan Review, Foods, Effectiveness - WebMD ). In general, losing weight by following a healthy, nutritious diet such as the Mayo Clinic Diet can reduce your risk of weight-related health problems, such as diabetes, heart disease, high blood pressure and sleep apnea.