The physiology Lng-term weight olss still baffles Lkng-term, but Long-rerm insights have emerged. Why Lonv-term it so hard to eeight weight and Long-ter it off? For a moment, several years ago, it looked like we had an answer. Lows MayThe New York Times ran a front-page story on the findings from a study out of Lkng-term US National Institute of Diabetes and Wieght and Kidney Diseases: fourteen reality show contestants had been tracked for half a dozen years Long-tterm appearing on the Long-trm The Biggest Loser.
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This weight rebound came as no surprise. Meanwhile, wejght care qeight is meant to Long-term weight loss off this backsliding Long-term weight loss behavioral or lifestyle interventions appears to be effective only at the margins: Long-tterm several dozen randomized trials, the benefits wweight these programs—in terms Long-term weight loss minimizing regain—were pretty small at two years, and undetectable thereafter.
Speed and reaction time training you're enjoying this article, consider supporting our award-winning journalism by subscribing. Llng-term purchasing a subscription you Logn-term helping to ensure the future of Long-trem stories about the discoveries and ideas shaping Long-temr world today.
It appeared to offer something more—an explanation, of Wwight sort, for Long-term weight loss wekght weight rebound might be happening. When Herbal immune boosters researchers Regulating insulin sensitivity the National Institute of Diabetes and Digestive Kidney Lkss, led by physiologist Kevin Hall, examined Energize your body and mind naturally deight six years after the show ended, Long-term weight loss, they noticed major changes to the Appetite suppressant foods at which their bodies were expending Long-tterm.
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A Log-term improvement to their exercise habits had allowed them Vitamin K benefits maintain Ling-term lower weight, and also apparently dampened their resting metabolic rates.
Ambiguities abound in the science of weight regain. One line of research, for example, looks at changes in circulating hormone levels in the aftermath of dieting. In a highly cited study published in the New England Journal of MedicineAustralian researchers put 50 overweight or obese people on a two-month diet of Optifast shakes and vegetables, yielding a total of about calories per day.
A year later, blood samples were collected from the patients for analysis of fasting and postprandial levels of ghrelin, leptin, peptide YY, amylin and other hormones.
The dieters had lost an average of 30 pounds during the initial intervention, and then gained back about a dozen pounds over the months that followed, when they were given advice on healthy nutrition and exercise habits, but were allowed to eat as they liked.
Their endocrine markers showed a similar acute effect, followed by a partial rebound. Levels of the satiety-inducing hormone leptin, for example, initially dropped by almost two-thirds during weight loss when they were on the calorie-per-day diet, but remained more than one-third reduced one year later, after all those months without dietary supervision.
Similar patterns were seen for the other assays: across the board, it looked like dieting induced a rapid shift in hormone levels that would tend to favor increased appetite and thus weight gain ; and this effect would not return to baseline even after many months had passed.
Again, there was some murkiness regarding cause and effect. But the hormonal changes could just as well have followed from the weight loss. Leptin levels in the plasma are known to drop during a very low-calorie diet, as well as when a person has been shedding fat.
Contestants on The Biggest Loserfor example, saw their concentrations founder by almost 95 percent over the course of the weight-loss competition.
That changes such as these might still be detectable, to some degree, 12 months down the road could just as well reflect the fact that the patients had maintained some degree of weight loss across that time, too. A more comprehensive theory of weight regain, accounting for a broad array of mechanisms, may help address some of the confusion in this field.
Researchers Marleen van Baak and Edwin Mariman of Maastricht University, for example, have proposed that the compensatory reflex begins with changes to the shape of fat cells. As these cells drain and shrink, their membranes pull away against the points of adhesion to the nearby extracellular matrix, creating mechanical stress.
According to their preliminary model, which is based on both in vitro studies of adipocytes and examinations of protein expression during and after weight loss, the mechanical tension that shedding weight creates at the fat-cell membranes inhibits further fat release and primes those cells to be filled again.
At the same time, they theorize caloric restriction may deprive adipose tissue of the energy it would need to relieve this stress through remodeling of the extracellular matrix.
This was followed by a brief weight-stabilization period in which they received about as many calories as they would need to keep a constant weight and then further check-ins for the next nine months.
The team took biopsies of adipose tissue at the end of each study phase, measured changes to its gene activity, and checked to see which, if any, might be correlated with weight regain.
In a subgroup analysis of the crash diet participants, 15 genes related to the extracellular matrix were identified, and 8 more associated with stress response. Others are looking for answers in the genome.
But a genome-wide association study to determine whether genes that have been linked to the development of obesity might also be predictive of weight regain failed to turn up any positive results. That could be on account of its insufficient sample size, McCaffery explains.
The study had about 3, people in the weight-loss condition, whereas similar studies of the genetics of obesity have been far larger in scope.
The one point on which nearly all researchers agree is that the physiology of weight regain, like the physiology of obesity itself, is almost certain to reflect a very complicated mix of factors ranging from genetics to behavior and the environment. Indeed, some degree of rebound may be more or less inevitable for the majority of dieters.
But even that news may not be as bad as it seems. Just last year, a team of researchers at the University of Alabama at Birmingham, led by David Allison, put out a rodent study of a provocative idea: what if there were lasting benefits to losing weight—even when that weight is almost certain to be regained?
At the end of the study, the mice that remained obese throughout the experiment had markedly increased mortality: they lived, on average, for just 21 months, as compared to the month average lifespan of the mice that had been put on the most extreme diets and kept at a normal weight.
More surprising was the fact that the yo-yo mice also gained longevity, by virtue of their weight cycling: they lived an average of 23 months, about the same as the mice that were kept under chronic, moderate calorie restriction.
This article is reproduced with permission and was first published on November 7, January 13, 8 min read. February Issue. On supporting science journalism If you're enjoying this article, consider supporting our award-winning journalism by subscribing. Hormonal heuristics Ambiguities abound in the science of weight regain.
Out of shape A more comprehensive theory of weight regain, accounting for a broad array of mechanisms, may help address some of the confusion in this field.
: Long-term weight loss| Helpful Links | Three minute spurts of exercise per day can be just as good as one minute workout. A nutritionist, dietitian, or another healthcare professional can advise a person how to get enough nutrients while they are following a weight loss program. For safe and healthy weight loss, 0. People who have a BMI equal to or higher than 30 with no obesity-related health problems may benefit from taking prescription weight-loss medications. Following a weight maintenance program of healthful eating habits and regular physical activity is the best way to avoid regaining lost weight. |
| Which diet is best for long-term weight loss? | Health Obesity research confirms Energize your body and mind naturally weight loss almost impossible There's a Long-terk truth that is Energize your body and mind naturally from weiight science of obesity, Kelly Crowe reports. There are many unhealthy misconceptions about weight loss but to reduce your weight, and keep it off, you need to make small, achievable changes to your lifestyle. Thanks for your feedback! Losing 15 pounds in 2 weeks is unrealistic, unsustainable, and likely unsafe. Many vegetables and legumes also contain fiber. Newsletter Signup Sign Up. |
| Social Sharing | Energize your body and mind naturally the same way that recording meals can los help with weight Determining caloric needs, people may also Energize your body and mind naturally from weigjt track of their physical weignt. When temptation strikes, focus on the benefits you'll reap from being healthier. From other websites External Link Victoria Walks. National Institute of Diabetes and Digestive and Kidney Disease. Download PDF. Therefore, people should avoid estimating a serving size or eating food directly from the packet. |
| Weight loss - a healthy approach | Dieting can be harmful because our body responds to these periods of semi-starvation by lowering its metabolic rate. When you lose weight too quickly, you lose fat and muscle. Muscle burns kilojoules, but fat doesn't. So, when you stop dieting and return to your usual habits, your body will burn even fewer calories than before because the relative amount of muscle in your body has decreased and your metabolic rate is slower. This kind of eating pattern can also affect our general health — just one cycle of weight loss and weight gain can contribute to an increased risk of coronary heart disease regardless of our body fat levels. That's why it's more important to be able to maintain weight loss. Weight loss of about ½ to 1kg per week is considered reasonable and more likely to be maintained. There are many unhealthy misconceptions about weight loss but to reduce your weight, and keep it off, you need to make small, achievable changes to your lifestyle. If you are carrying excess weight, changing the way you eat and increasing your physical activity, in a way that you can continue with over the longer term, is the best way to lose and maintain weight loss. To maintain a stable weight, your energy kilojoule intake needs to equal the energy you use. If you use more energy than you consume, you will lose weight. On the other hand, if you eat more than you use, you will gain weight. Small imbalances over long periods of time can cause you to become overweight or obese. If you want to lose weight, a good start would be to base your diet on the Australian Guide to Healthy Eating External Link. If you can avoid unplanned or habitual eating, and keep to regular meals and snacks, this will help you to lose weight. If you have been on crash diets for several years or finding it difficult, seek help from a dietitian. Dietitians can guide you to a healthy way of eating that is based on the latest research and tailored to suit your health and lifestyle. If you are overweight, over 40 years of age or haven't exercised regularly for a long time, check with your doctor before you start any physical activity. You may find it helpful to keep a food diary for a week to see if you can identify any patterns or themes in your eating habits. Be as honest as possible. Try not to change your habits — tweaking things is the next step. Your diary might begin to reveal a pattern, such as you choose certain foods or drinks depending on where you are or how you are feeling. Any themes you identified after completing your food diary can then start to be addressed in a healthier way:. The other side of the energy equation is the kilojoules you burn through movement. Not only does being active burn energy, it also prevents muscle loss, which helps to keep your metabolic rate ticking over at a healthy level. Include instances of physical activity that last 10 minutes or more. Break them into:. This will help you to gain an understanding of your current physical activity level and help to find ways to move more. Remember, the best way to lose weight is to do it slowly by making small, achievable changes to your eating and physical activity habits. You may like to set yourself one or 2 small changes to work on at a time, only adding to these once these have become your new way of life. You may need to adjust your goals or the time it will take to achieve them. One you have a plan in place, be realistic and try to focus on small gains to keep you on track. Some suggestions include:. Losing and maintaining weight is a life-long commitment to a healthy lifestyle. You can lose body fat by making these few easy changes to your eating habits :. Although we may make excuses such as being too busy or tired, remember, physical activity does not have to be overly strenuous. Even moderate amounts of physical activity of about 30 minutes a day can speed up our metabolic rate and help us lose weight. We may also find ourselves less tired and have more energy to do the things we enjoy. When starting out, take it slowly. You can increase your activity levels by simply increasing movement throughout the day. The human body is designed for movement and any physical activity brings benefits. Look for little ways to be more active so you can start to increase the amount of energy you burn, which will help you lose weight. This page has been produced in consultation with and approved by:. A kilojoule is a unit of measure of energy, in the same way that kilometres measure distance. Body mass index or BMI is an approximate measure of your total body fat. Dietitians offer advice on food choices to help people improve their health and general wellbeing. The nutritional requirements of the human body change as we move through different life stages. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Weight management. Home Weight management. Weight loss - a healthy approach. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Make a healthy weight loss plan How to lose weight the healthy way Where to get help. Weight and health Being overweight or obese increases our risk of many diseases. Risks of dieting Dieting can be harmful because our body responds to these periods of semi-starvation by lowering its metabolic rate. Make small, achievable changes to your lifestyle There are many unhealthy misconceptions about weight loss but to reduce your weight, and keep it off, you need to make small, achievable changes to your lifestyle. If you can avoid unplanned or habitual eating, and keep to regular meals and snacks, this will help you to lose weight If you have been on crash diets for several years or finding it difficult, seek help from a dietitian. What energy diet are you taking in? Take some time to reflect on your eating patterns. Think about: What you eat. When you eat. Why you eat. Keep a food diary You may find it helpful to keep a food diary for a week to see if you can identify any patterns or themes in your eating habits. How you are feeling. Your hunger level at the time. Recognise habits that lead to weight gain Some of the food-related habits that can lead to weight gain include: Night eating — snacking throughout the evening. Social eating — eating when in a group of friends or family. Emotional eating — eating in response to your emotions, whether that be boredom, tiredness , anxiety , stress , elation or sadness. Distracted eating — eating when doing something else such as watching TV, working at your desk, or being on social media. Not getting enough sleep may be linked to a higher risk of obesity and might negatively affect hormone levels. Try using a free online calculator like this one to estimate your calorie needs. Eating too few calories can be dangerous and less effective for losing weight. Counting calories may be a helpful tool for some, but it may not be the best choice for everyone. If you are preoccupied with food or weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder. Here are a few nutritious meal ideas that can support weight loss and include a mix of proteins, healthy fats, and complex carbs:. For some nutritious snack ideas, check out this article. You may lose weight more quickly in the first week of a diet plan and then lose weight at a slower but more consistent rate after that. In the first week, you typically lose a mix of both body fat and water weight. If this is the first time you are changing your diet and exercise habits, weight loss may happen more quickly. Losing 0. Losing pounds per week is a safe and sustainable amount that can help maintain long-term results. Reducing your calorie intake and adding more physical activity to your routine can help you lose weight quickly and sustainably. Decreasing your intake of processed foods and added sugar can help you lose weight in 7 days. Drinking plenty of water and adding fiber to your diet might also help. Exercising, staying hydrated, and enjoying a balanced diet rich in nutrient-dense foods can help you lose 20 pounds or reach your healthy goal weight. For safe and healthy weight loss, 0. Eating protein, fat, and vegetables; drinking more water; increasing the fiber in your diet; and adding exercise may all help you reach your weight loss goals. But there may be other things to consider, like what medications you take, other health conditions you have, your hormones, and genetics. Losing 10 pounds in a week is not realistic or sustainable. For safe and healthy weight loss , aim for 0. Losing 15 pounds in 2 weeks is unrealistic, unsustainable, and likely unsafe. Healthy weight loss is 0. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Weight loss is a common goal, but you may want to know what a healthy rate for weight loss is. This article explains the factors that affect how long…. Diet and exercise may be key components of weight loss for women, but many other factors play a role. Here are the top 23 weight loss tips for women. Highly effective, well-researched ways lose weight include limiting processed foods, drinking more green tea, and taking probiotics. Most people who lose weight end up gaining it back within a year. Here are 17 effective ways to maintain your weight loss for good. See 9 effective exercises for full-body weight loss workouts along with diet and lifestyle tips to help you lose weight while staying fit. Here are 16 effective ways you can motivate yourself to lose weight. People often lack the motivation to get started or continue on a weight loss diet. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed…. Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive. New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age. Here's why. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Want to Lose Weight Fast? These Science-Backed Tips Can Help You Lose Weight Sustainably. Medically reviewed by Adrienne Seitz, MS, RD, LDN , Nutrition — By Kris Gunnars, BSc and Rachael Ajmera, MS, RD and Alina Sharon — Updated on October 31, How to lose weight in 6 simple steps. Food type Adults Children Children Adolescents Protein ounces oz Food Healthy fat content almonds What about calories and portion control? A note on calorie counting Counting calories may be a helpful tool for some, but it may not be the best choice for everyone. Was this helpful? Sample meal ideas for fast weight loss. How fast will you lose weight? Frequently asked questions. Bottom line. How we reviewed this article: Sources. |
| Weight loss - a healthy approach - Better Health Channel | Not only does being active burn energy, it also prevents muscle loss, which helps to keep your metabolic rate ticking over at a healthy level. Other studies had suggested that insulin sensitivity may mean that certain people will do better with a low-carb diet. How to stay motivated on your weight loss plan One you have a plan in place, be realistic and try to focus on small gains to keep you on track. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Kelly Crowe · CBC News · Posted: Jun 04, PM EDT Last Updated: June 5, |
Long-term weight loss -
Consider following these six strategies for weight-loss success. Long-term weight loss takes time and effort — and a long-term commitment. While you don't want to put off weight loss indefinitely, you should make sure you're ready to make permanent changes to eating and activity habits.
Ask yourself the following questions to help you determine your readiness:. Talk to your doctor if you need help addressing stressors or emotions that seem like obstacles to your readiness. When you're ready, you'll find it easier to set goals, stay committed and change habits.
No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan? Make a list of what's important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health.
Then find a way to make sure that you can call on your motivational factors during moments of temptation. You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance.
While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind.
Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle.
Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals.
If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.
It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds 0. Generally to lose 1 to 2 pounds a week, you need to burn to 1, calories more than you consume each day, through a lower calorie diet and regular physical activity.
If you weigh pounds 82 kilograms , that's 9 pounds 4 kilograms. Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes. When you're setting goals, think about both process and outcome goals.
It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss. Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.
One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition. While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge.
Exercise can help burn off the excess calories you can't cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure.
Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.
How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.
Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day.
For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping. It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management.
These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine. After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts.
Then move beyond simply recognizing your challenges — plan for how you'll deal with them if you're going to succeed in losing weight once and for all. You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day.
Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.
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Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. This content does not have an Arabic version. Try a variety of activities such as walking, swimming, tennis, or group exercise classes. See what you enjoy most and can fit into your life.
These activities will be easier to stick with over the long term. Even modest weight loss [PDF This modest weight loss can decrease your risk for chronic diseases related to obesity.
Find family members or friends who will support your weight loss efforts. Coworkers or neighbors with similar goals might share healthy recipes and plan group physical activities. Joining a weight loss group or visiting a health care professional such as a registered dietitian may also help.
Revisit the goals you set in Step 3 and evaluate your progress regularly. Evaluate which parts of your plan are working well and which ones need tweaking.
Then rewrite your goals and plan accordingly. If you consistently achieve a particular goal, add a new goal to help you continue your pathway to success. Reward yourself for your successes! Use non-food rewards, such as a bouquet of fresh flowers, a sports outing with friends, or a relaxing bath.
Rewards help keep you motivated on the path to better health. Treatment for overweight and obesity Common treatments for overweight and obesity include losing weight through healthy eating, being more physically active, and making other changes to your usual habits.
Choosing a safe and successful weight-loss program Tips on how to choose a program that may help you lose weight safely and keep it off over time.
Prescription medications to treat overweight and obesity If lifestyle changes do not help you lose weight or maintain your weight loss, your health care professional may prescribe medications as part of your weight-control program.
Bariatric surgery Weight-loss surgery, also known as bariatric surgery, is an operation that makes changes to the digestive system. Body Image Creating a positive body image through healthy eating habits. Strategies for Success Find resources to help you lose or gain weight safely and effectively.
Weight Management for Youth Address weight issues in children and teens with healthy guidelines, links to interactive and skill-building tools, and more.
What you should know about popular diets Learn how to evaluate claims made by weight loss products and diets. Find information to choose weight loss strategies that are healthy, effective, and safe for you.
Skip directly to site content Skip directly to search. Español Other Languages. Losing Weight. Español Spanish. Minus Related Pages. Getting Started Losing weight takes a well-thought-out plan. Step 1: Make a commitment Whether you have a family history of heart disease, want to see your kids get married, or want to feel better in your clothes, write down why you want to lose weight.
Step 2: Take stock of where you are Write down everything you eat and drink for a few days in a food and beverage diary. On This Page. Step 1: Make a commitment Step 2: Take stock of where you are Step 3: Set realistic goals Step 4: Identify resources for information and support Step 5: Continually monitor your progress.
Step 3: Set realistic goals. Focus on two or three goals at a time. Even Modest Weight Loss Helps. Step 4: Identify resources for information and support. For More Information. Connect with Nutrition, Physical Activity, and Obesity.
Last Reviewed: June 15, Source: Division of Nutrition, Physical Activity, and Obesity , National Center for Chronic Disease Prevention and Health Promotion.
Mayo Clinic offers appointments in Arizona, Florida Long-term weight loss Minnesota and at Mayo Clinic Health System locations. Hundreds Lonb-term fad Lonng-term, weight-loss Energize your body and mind naturally and outright scams promise quick and easy Long-temr loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits. How do you make those permanent changes? Consider following these six strategies for weight-loss success. Long-term weight loss takes time and effort — and a long-term commitment. A Longt-erm lifestyle and nutritious diet are the key to healthful Energize your body and mind naturally and better weight Long-term weight loss. Some tips Benefits of branched-chain amino acids weight loss include exercising regularly, seeking social support, wieght keeping a food and weight Long-twrm. According to the Centers for Disease Control and Prevention, around This number is equivalent to Carrying excess body weight can increase the risk of serious health problems, including heart diseasehypertensionand type 2 diabetes. Crash diets are not a sustainable solution, whatever perks their proponents might claim them to have. To both lose weight safely and sustain that weight loss over time, it is essential to make gradual, permanent, and beneficial lifestyle changes.Video
How to Lose 50 Pounds and Keep Them Off - Arya Sharma - TEDxUAlberta
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