There are lots of weight loss methods and it might be difficult to land on the right one. The quickest way to discover what works is to try to different strategies until you figure out what works best for your lifestyle. Below, you will see some excellent tips that show you how to put your mind towards losing weight.

When planning a weight loss diet, skip the weight loss bars and shakes. These things will not satisfy any cravings. They’ll leave you hungry and in a bad mood instead. Many of these foods are also have a great deal of sugar, causing a spike in blood sugar, leaving you unhappy.

You can lose weight by having a salad before each dinner. Salads have a lot of fiber in them and that help you to feel full without taking in too many calories. Do not be heavy on dressing or cheese, as these add more fat.

Weight Training

If you are trying to lose weight, cardiovascular exercises need to be more of a priorty than weight training. In order to build and maintain your muscles, you can’t ignore weight training entirely, but cardio is what is going to really melt the fat away. When losing weight, raising the rate of your heart and respiration are much more helpful as opposed to building muscle mass.

Treating yourself for achieving milestones is critical for diet success. Possible rewards include buying new electronics, watching some fansubbed anime, or even going to a massage parlor. You can buy clothes that show off your great new body all while rewarding yourself and reiterating positive mental health by looking at your hard work pay off in the mirror.

While you are trying to lose weight, chances are that you will go to a restaurant at some point. Remember, though, that restaurants often serve large, inflated portions. Ask the server to bring a take out container with the food so to that you can portion half of the entree into the container before you even begin eating. By doing this, you are reducing your caloric intake and ensuring that you have lunch for tomorrow.

Keep track of your calories. Buy a notebook to jot down all the foods that you eat on a daily basis. Turn the notebook into a statistical map of everything you consume. Write down what you’re consuming, serving size, and the amount of calories in all food items that you consume. This is an effective way to track what you eat and monitor your progress.

Don’t eat during the late night hours. This food isn’t metabolized as you sleep. You can start dropping pounds fast if you cut out late night dining and snacking.

To help your child reach a healthy weight, make sure he or she gets enough sleep each night. Children grow when they sleep, which means they burn calories at night. Children need eight to ten hours of sleep each night. Explain human growth to your children, and make them understand why sleep is so important.

500 Calories

You can plan your weight loss easily by looking at the math. One pound of fat contains approximately 3,500 calories. So if you would like to shed one pound of weight you will have to lose 3500 calories above what you consume. A simple way to achieve this is by breaking it down into 500 calories. So for each 500 calories you consume, you will want to burn off twice that much each day. This can help you lose a pound a week.

Always set goals that are maintainable for a diet program. Like everything in life, you will not be able to reach an unrealistic goal. If you need to lose 20 pounds, set smaller weekly goals to help stay on track. Be wise, set a weekly goal that can be achieved. Look at the trees rather than the forest. Instead, you should be concerned with how much you lose every week.

These tips are a great way to get started on weight loss. Seeing is the best way to motivate yourself to keep going. Change up your routine to find the things that work best for you. Build upon what you’ve just learned.

Have you come to the conclusion that you need to lose some weight? Obesity is a problem all across the world, but it’s a problem that can be cured. The following advice can help you create a sustainable weight loss plan. It doesn’t have to be so hard to lose weight and these tips will show you how easy it can be to achieve success.

Eat your largest meal of the day for lunch rather than dinner. Make your evening meal a simple sandwich in place of the full dinner you usually have. Because you burn a greater number of calories earlier in the day than at night, it only makes sense that you eat more throughout the day and not as much during the night.

Don’t be embarrassed if you are leaving food on your plate when you’re trying to shed weight. Many parents teach their children that they must finish everything they are served and this requirement often causes adults to struggle with weight gain for years. It is perfectly acceptable to take a doggy bag of leftovers home. Do not feel pressured to eat everything on your plate if you are already full. When you feel satisfied, put down your utensils and end your meal.

Weight Loss

Cardio workouts are much more effective than weight training at targeting weight loss. While a certain amount of weight training is helpful for maintaining muscle tone, it is cardio training that really burns fat and helps you slim down. Raising the heart and respiration rates aid in weight loss more than increasing muscle mass.

Staying busy will prevent you from focusing on food. When we are just sitting around, food tends to pop into our minds and then the cravings happen because it’s just something to keep us occupied. Keeping yourself busy can prevent this type of mindless fantasizing.

Get lots of sleep when working out. Most adults get about eight hours of sleep. You won’t burn more calories staying awake, but you will be more likely to overeat in a sleep-deprived state. Sleep helps to keep your metabolism up so that you can burn calories.

If you find yourself really craving a specific unhealthy food, give in to it. If you are sticking to your diet, it’s ok to reward yourself once in a while with a small piece of cake or a glass of wine. Don’t fall prey to the belief that you have suddenly blown your diet. It just means you’re rewarding yourself for sticking to your goals. You shouldn’t, however, reward yourself for every little thing. This diet is about a lifestyle, not punishing yourself.

Whipped Butter

Switch to whipped butter. A lot of people do not wish to avoid butter or use butter substitutes. A lot of people just simply prefer butter. Fortunately, it is not necessary to completely cut butter from your recipes if you want to shed pounds. All you need to do is eat whipped butter instead. It has fifty percent less calories.

If you really enjoy desserts, try eating angel food cake for dessert. It’s airy and light and not as fattening as other types of dessert. Sometimes, cravings are difficult to simply ignore. Some cakes, such as angel food, are very light. These cake varieties have a much lower caloric value.

Work on not skipping meals. Make sure to eat at least three meals every day. Substitute your regular three meals a day program with five small healthy meals to keep your metabolism working. This will help keep your body in rhythm.

Soda is one of the worst things to drink. Loaded with carbohydrates and sugar, sodas can intensify your cravings. If you want a skinny body, always grab water instead.

Make losing weight exciting by planning workouts with a close friend. This will give you the enjoyment and company of someone you are familiar with, and also increase your motivation at the gym. Working out with a partner will also make you secrete more adrenaline, which will improve your workout.

There is no magic pill for weight loss. You have to change what you are doing physically and tweak what you are putting into your body. If you will follow our tips, you will find success at effectively losing the weight that you want to lose and keeping it off.

Most people need some guidance when beginning a weight loss program. It is sometimes difficult to find which combination of things will succeed for you personally. In this article, you will find several weight loss tips that have proven successful for many others trying to lose weight, just like you. Try a variety of combinations to find one that works for you.

A good weight loss tip is to schedule your cardio before eating anything for breakfast. Research has demonstrated that doing cardio workouts in this way can burn up to 300% more calories than working out during other points in the day.

Green Tea

Enjoy green tea to lose weight. Green tea is known to boost the metabolism and increase energy. Just having some green tea before a workout in the morning will give you the energy you need.

A great way to lose weight is to simply stay active. Engaging in an activity like walking or biking causes more calories to be burned than just sitting on the couch and watching TV. You only need a little bit more daily activity than before, so cut back on the TV time in favor of something active.

What tastes the best to you? Most of your bad eating habits are likely not based on taste. Try to savor each bite that you put in your mouth. Send back a portion if it is not up to your liking. You are not required to eat foods just because you paid for them. Your health is a much larger priority than your money. Carefully considering each item of food before you eat it will help you lose weight. The choice is yours.

Weight Training

If your goal is to lose weight, focus on cardio activities and emphasize weight training less. Weight training is great for overall fitness, but cardio is what really burns the calories. When losing weight, raising the rate of your heart and respiration are much more helpful as opposed to building muscle mass.

Don’t eat during the late night hours. Your body is shutting down and resting at night, so all those late night calories slow your weight loss dramatically. You will find yourself losing weight by eating dinner late and avoiding late-night snacks.

Use whipped butter products. Many people hesitate at the idea of cutting butter out of their diet. Even others just like how real butter tastes. Fortunately, it is not necessary to completely cut butter from your recipes if you want to shed pounds. Used whipped butter instead. This choice has 50% less calories.

Try not miss any meals. Make sure you eat about three meals a day. It’s okay to continue to snack between meals, (remember to snack healthy!) but you should keep snacks light so that they don’t replace meals themselves. This will help your body maintain its rhythm.

Maintaining a good weight is something you will work on for a lifetime. It does not need to be hard though. It is important to use the strategy that is best for you, so that you can stick with it. By applying the ideas from this article, you will be on the right track to achieving a slimmer and healthier body.

Different weight loss methods work for different people. Which one will work for you? Trying out different weight-loss techniques is the best way to figure out which ones are really suited to your lifestyle and your schedule. Here are some methods to lose some weight.

When trying to lose weight, perform your cardio workouts in the morning before breakfast. There have been studies done indicating that doing cardio first thing in the morning can burn calories three hundred percent greater than if done at other times throughout the day.

To lose weight, try monitoring and tracking your daily calorie intake. Cut out any fatty foods you can. Also, replace fattening foods with those lower in fat and calories.

Chunky soups are a great way to stay true to your diet program. Remember that it’s not smart to get your calories through liquids alone. You will feel like you’re more full if you’re eating hearty soups instead of those creamy or pureed ones.

Self-hypnosis can be an effective way to drop extra pounds. It sounds crazy, but hypnosis has been shown to change lives.

Eat your largest meal of the day for lunch rather than dinner. Take your normal meal like a sandwich or quick salad and have that be your evening meal. Your body requires far more calories as fuel during the afternoon than during evening hours. From a nutritional standpoint, it makes sense to boost your food intake in the daytime.

Building Muscle

If your main purpose in exercising is to lose weight, you should focus more on cardiovascular exercise than on weight training. Weight training is important for building muscle tone and shapely muscles, but cardio exercise is responsible for fat burning and weight loss. When losing weight, raising the rate of your heart and respiration are much more helpful as opposed to building muscle mass.

Make sure that you write down the amount of foods and calories that you eat as the day wears on. Purchase a small, cheap spiral-bound notebook. Turn this notebook into a personal food journal. Write down what you’re consuming, serving size, and the amount of calories in all food items that you consume. This can help you stay accountable for your eating habits and keep tabs on your diet overall.

Eating with a friend or loved one is a great way to limit the amount of food you consume. When eating alone we are more focused on the food and we tend to eating everything on the plate.

Weight Loss

By following these tips, you’ll ensure great weight loss results. Progress can be a great motivator for you. Always be attempting different methods of weight loss to discover which one works for you. The advice you just read will serve as a solid knowledge base for getting started.

People talk about weight loss like it is unattainable, but it is if you know how to go about it. The more you know, the greater your odds of success. When you take the time to learn all that you can about it, you will further your chances of success. Keep reading to learn more.

When your goal is losing weight, you need to sacrifice many things. But these days, taste does not need to be one of those sacrifices. It used to be that healthy food was synonymous with bland food. These days, artificial sweetener exist to give diet foods an exciting taste. Do this if you would like to keep enjoying your meals but continue to lose weight

Self-hypnosis is a potentially useful weight-loss tool. Many people credit hypnosis as a catalyst for major lifestyle changes, so you may wish to try it.

Weight Training

Losing weight takes more aerobic exercise, instead of weight training. In order to build and maintain your muscles, you can’t ignore weight training entirely, but cardio is what is going to really melt the fat away. For weight loss, you need to get moving rather than get stronger.

Your weekly weight loss goal should be about one pound a week. Losing more than one pound per week sounds nice, but it isn’t ideal. If you lose weight to quickly, it is detrimental to your health. You also place yourself in a situation where you will most likely gain back the entire amount you lost.

Focus on being a lot healthier and not just on losing some weight. It might surprise you, but a focus on healthy food can be a very positive thing. Stay healthy and you will feel great when you engage in your weight loss program. People often give up all their favorite food when on a diet, which can result in failure. Making gradual changes will help you lose weight.

Liquid calories are still calories, so watch what you drink. All drinks, except for water, have calories. Calories from juice, beer, cola and anything else you drink, adds up. Keep track of these calories and include them in your daily allotted count.

Now that you have read this advice,it is now more obvious to you that knowing the basics is essential. Once you get the basics down, your pounds should start coming off quickly. By using what this article has taught you, reaching the goals you have in weight loss is very possible.

Weight loss challenges you physically and mentally. Portion size is key, of course. Also, if you fail to address the mental component, you will surely not succeed. You will be required to invest lots of mental and physical effort in order to have great results.

You can get some exercise while you are chatting on the phone. As opposed to sitting down while talking, try to move around when you’re on the phone. It is not necessary to start calisthenics! Just walking around the room and doing a few chores will burn some extra calories and can have an effect on the shape of your body over time.

You need to exercise if you are going to lose weight. However, it doesn’t take as much exercise as some might think. Lots of us think it is tough to fit exercise into our lives. However, just exiting one stop sooner from the train, or parking an extra block from an errand stop, you gain some additional workout time. This will keep your metabolism working through the day. Walking an extra mile or two throughout the day can ensure those pounds don’t sneak up on you.

Even if you are at work, at a party or other place away from home, you can continue to follow your weight loss guidelines. Choose fruits and veggies first before filling your plate with other foods. That way, you’ll stand a much better chance of not sabotaging your diet. Don’t draw attention to your diet at the party. This will only make things worse.

Drinking water is a common weight loss tip. One good tip to note that a lot of people don’t know is that drinking cold water helps boost your metabolism. When a person drinks very cold water the body has to work harder to bring its temperature back up, which speeds up the metabolism.

Calorie Consumption

To help with losing weight, you should keep track of you daily calorie consumption. Those who consume too much cannot lose weight. Too much calorie consumption will hinder any weight loss techniques. Logging your consumed calories in a food journal will hold you accountable and inform you of how much you’ll need to burn.

An easy weight loss suggestion is to simply eat slower. Your appetite will be quelled as you chew your food. The body takes time to let your mind know it is satiated. Set down the fork between each bite and savor the food. In time, your feeling of fullness emerges.

Weight Training

When your primary exercise goal is losing weight, you should consider cardiovascular exercise more important than weight training. Weight training is important for building muscle tone and shapely muscles, but cardio exercise is responsible for fat burning and weight loss. If you are trying to lose weight, focus on getting your heart rate up, not on building muscle.

Weight loss is challenging because it requires more than focus. Similarly, there is more to it than simply working out. It is a balance of both of those things. That said, with these tips, you’ll have less of a struggle losing weight in the future.

Summer is approaching, meaning that it’s time to lose a few pounds and get yourself into swimsuit shape! While going it alone can work for a few people, a good plan involving diet, exercise and sometimes supplementation, can give you the boost you need to reach your goals.

Any effective weight loss program should include a fitness plan. Try and get thirty minutes of exercise each day. One way to get exercise is to join a club or group which participates in fun activities or team sports. Another advantage is that you will get to meet like-minded people. These people will often motivate you to stay committed to your fitness plan.

Try to decrease the amount of caffeine you take in. Studies have shown that caffeine actually reduces the speed at which your stored fat is burned by your body.

A good weight loss method is to slow down your eating. You can start feeling full as you digest your food. There is a time lag between the time that your stomach is full before your mind recognizes it. Put your fork on your plate after every bite you take. Eventually, the feeling of being full will emerge.

Lose Weight

Cardio exercise is more helpful than weight training if you are using exercise exclusively to lose weight. In order to build and maintain your muscles, you can’t ignore weight training entirely, but cardio is what is going to really melt the fat away. If you are attempting to lose weight, you want to have your heart rate up rather than building more muscle mass.

Keep track of your daily calories. You can do this by counting the number of calories your meals have. Once you do this, you need to determine the number of calories you need each day. Comparing those two numbers will give you an idea of how drastic your lifestyle changes need to be.

Create a schedule for your workouts. If you don’t set a time to exercise, you may not do it. Schedule exercise times, and be sure you stick with them on a daily basis.

Try keeping a log of trigger foods that hinder your weight loss. Take some time every day to jot down what you’ve consumed, the amount, and your emotions and feelings. This can assist you in figuring out what you’re doing to start overeating so you can change things in the future.

It is necessary to maintain positivity at all times and work towards smaller, gradual goals. By working hard and setting reasonable goals for yourself, you will be able to melt away the pounds, exposing the thinner you that is hiding inside. Next, all you have to do is work hard to keep your weight off.

If weight is a problem for you, shedding those pounds will likely lengthen your life. There are many resources available that will serve to enable you to hit your goals. In the article here you will notice that there has been a lot of research that has gone into it to help you out.

Just keep moving more in order to get to and maintain your healthy weight. Bike rides and walking can burn more calories than sitting and watching TV. Activity boosts your metabolism and your mood while it builds muscle and motivates you.

Weight Training

Try cardio if you plan on losing weight, with less focus on weight training. Weight training can be useful for building muscle, but the real weight loss comes from cardio exercise. If you are trying to lose weight, focus on getting your heart rate up, not on building muscle.

Take multivitamins when dieting to help with weight loss. It is a common mistake to drop food choices when we are dieting, but in doing so important vitamins and nutrients can also be eliminated. Taking a multivitamin ensures you get all the essential vitamins your body needs.

Don’t eat during the late night hours. Eating late makes you gain pounds as your body can’t burn the calories properly. You’ll notice a difference if you eliminate these midnight snacks.

Eat a larger number of low calorie meals throughout the day. On the whole, five smaller meals spaced out evenly are better for you than three big meals. This increases your body’s metabolism in an effort to burn more calories.

Make sure you treat yourself occasionally. Enjoy a small portion of a favorite treat and then get back to your healthy diet. This is by no means an indication of cheating. This means that you are doing a wonderful job with losing weight. Don’t overdo it with rewards, though. Your diet is not a punishment, it is a new, healthier lifestyle.

Use a pedometer to track your steps when you are trying to lose weight. As a goal, you should walk around 10,000 steps daily at a minimum. If you’re aware of how many you walk on average, try challenging yourself to walk more. With each step you make, you become one step closer to achieving weight loss.

Be realistic in your weight loss goal. It’s not possible to lose 50 pounds in a week. Making your goals realistic can give you the motivation you need to meet your goals. This also prevents you from creating a situation where you can’t win no matter what you do. A reasonable weekly goal is to strive to lose one or two pounds.

If you chart your progress of weight loss, you may end up shedding more pounds than if you didn’t take time to chart it. Regular weightings are opportunities to remind and inspire yourself to get the job done. You must maintain and up your motivational level to quickly and efficiently reach your goals.

Share your decision to lose weight with everyone you know. You may even try starting a blog for your supporters to follow your journey. This is good because you will be more likely to stick with it, since you would not want to let anyone down.

If you enjoy eating salad dressing or dips on your vegetables, aim to switch to the fat-free versions, such as hummus. These choices not only save you calories, they are more nutritious as well.

At the mall, try on outfits, which is a great way of burning calories while shopping. If you try on just ten outfits, you can easily burn 60 calories or so.

Taking a brisk walk before dinner can make you eat less, as well as burn off more of the calories in the meal. You will also feel more full while eating less. You don’t have to be fit already for this to be true; it works for overweight and obese people as well.

It should now be apparent that getting healthy is essential to your overall well-being. Stay dedicated to the process, and your outcome will surely be positive. Keep learning all you can and apply that knowledge liberally. With what you’ve gone over here you should have too much trouble with this all.

With the nations’s growing obesity epidemic, weight loss and dieting have become very hot fitness and health topics. Losing weight is not easy, though. This article offers valuable advice for reaching your weight loss goal.

Drinking green tea is a good idea for weight loss. Green tea boosts the metabolism and adds energy. Drink some each morning prior to workouts.

Drink coffee if you desire to maintain energy during your diet. Plain coffee can give your metabolism a boost and get you moving through the day. It can provide you with the much-needed energy to get up and start getting fit.

You can still stay on your weight loss diet at a work or family party. You can start by switching out high-calorie snacks for healthy fruits and/or vegetables. Doing this means you can still be on your diet but have fun at the gathering. Do not make an issue of your diet when you are at the get together. Simply modify your behavior.

Pay Attention

Pay attention to what tastes delicious to you. People tend to eat things they are accustomed to, rather than pay attention to the things they actually like to eat. You want to enjoy each bite of your food. If you go to a restaurant and the food is not cooked to your liking, either send it back or order something else. You do not have to eat the food just because it is payed for. Your best bet is to focus on your health, rather than money. Think about what you eat to lose weight sooner. It’s up to you.

If you are trying to shed some weight, it may be a good idea to put a little extra effort into exercises that work your cardiovascular system as opposed to weight training. Weight training is essential in building muscles, but without cardio, you won’t burn fat. While muscle mass certainly has its place in weight loss, raising the heart rate is far more important for loss to occur.

Losing a pound of weight weekly is a reasonable goal. If you lose more than that, it may not be good for you. If you lose weight to quickly, it can be quite dangerous to your health. Additionally, quick weight loss usually means quick regain.

To make sure your diet is a success, remember to reward yourself with a non-food item when you do a good job. Try getting yourself something nice, maybe you could rent a movie too. You could buy clothes to show off the body that you achieve and it will cause you to be motivated to continue as well.

Keep busy, and you won’t have time to lament about food. When we have nothing better to do, eating comes to mind. Keeping busy prevents these problems from occurring.

You should write down what calories you eat every day. Write down the number of calories you eat at each meal, at snack time, and any drinks you consume. You should not go over the amount of calories required to sustain yourself.

Make sure you’re getting proper nutrition while you’re dieting. When dieting, it’s easy to eat low-calorie foods that don’t offer many nutrients. You might shed pounds, but you can harm your health in the process.

Try to eat some sugars after you work out so you can be healthier. Adding a little sugar to your protein-rich post workout meal makes it easier for your body to break down the food and get it to the muscles that were just used in your workout.

Try to plan your meals so that they’re generally at the same time. By doing this, your body will know the next time it will be fed. Therefore, you aren’t as likely to snack because you know when you’ll be eating next. Also work on spacing your snacks consistently. When you’re on a schedule, you are less likely to overeat.

When you feel unhappy with your body, use the tips in this article. Out of the things you have learned, be sure to remember the ones you find to be most useful in your journey.

Almost everyone is looking for ways to shed pounds, but most people don’t really know what to do. With so much demand for advice, there is a lot of bad information available. This information will show you the correct way to lose weight.

Avoid weight-loss shakes, bars and other foods. Such items are highly dense in calories and will not satiate your need for actual food. They are a poor substitute for a real meal and may leave you looking for something else to eat. Often these items can contain lots of sugar as well. This can increase your blood sugar levels and cause more problems with mood.

Weight Training

Try cardio if you plan on losing weight, with less focus on weight training. Weight training is great for overall fitness, but cardio is what really burns the calories. When your goal is weight loss, raising your heart rate is more efficient than building bigger muscles.

Try to steer clear of food just prior to bedtime if you want to lose weight. Eating food at night never is broken down as energy right before you go to sleep. Instead, it is likely to be stored as fat while you are sleeping. Dinner should be consumed many hours before you go to sleep.

Find other things that you enjoy instead of just food. Some people center their lives around cooking and eating. That is fine. Food can be quite enjoyable. It’s important that you have other things which you enjoy even more. Take up a hobby that involves getting you physically active.

If you find yourself really craving a specific unhealthy food, give in to it. As long as you are following a sound diet plan, it is perfectly fine to indulge every so often by eating a small treat or having a beer. Don’t fall prey to the belief that you have suddenly blown your diet. This just means you are sticking to your weight loss routine and meeting your goals. Of course, don’t overdo it in the rewards department. Your new diet is a lifestyle, not something meant to punish you.

Whipped Butter

Whipped butter is a great butter substitute. Some people do not want to cut back on butter or replace it with a butter substitute. Even others just like how real butter tastes. It is not necessary to stop eating it to lose weight. Just used whipped butter instead. Whipped butter contains only half the calories of regular butter.

Plan time for exercise if you want to lose weight. Isolate a period of time during the day for exercising. Keep your exercise time written down on a calendar so you’re able to keep your schedule.

Oatmeal is a great way to start off a healthy day. Oatmeal has many benefits for dieters because it is a meal that satisfies hunger long than most foods, it contains many nutrients and it is low calorie if you know what topping to avoid. You can’t help but feel full afterward.

Eat lots of healthy food when you’re on a diet. When you are dieting it is easy to fall into the trap of eating low calorie foods with little nutrition. Although you may shed pounds, you are not doing anything to improve your long-term health.

Hunger Pang

When you feel the pangs of hunger, give yourself few minutes before you eat anything. Sometimes a hunger pang isn’t really a hunger pang, but rather your boredom or thirst talking to you. Rather than eating, drink a healthy cup of water and take a walk outside. If you are still hungry after that, go ahead and eat.

If you want to lose weight, count your calories. By tracking your calories you can see how much you are actually eating. This will provide you with the information to know if you can eat more or if you have reached your calorie intake for the day. Track the calories on your computer or in a notebook.

Weight loss can be enhanced when you ensure there is variety within your food choices. Consuming the same thing over and over again does get tedious, and it may cause you to fall off your diet plan. A balanced diet is important. Eat what you love, but do so in moderation.

You should now have what you need to lose weight correctly. It’s not too hard to do. Just control your habits and you’ll control your weight. Just keep this article’s advice in mind.