WEIGHT LOSS QA How I Lost 50 Lbs

Hey guys. So for at present’s submit we’ve half 2 not pop for half 2 / 2 of the burden loss Q&A. So I did this submit like per week, and a half in the past you guys actually actually cherished it, and I had. A lot enjoyable posting it like I cherished simply sitting right here, and chit-chatting with you guys I am undoubtedly gonna do extra like chit chat tip posts q, and A’s, and all the things like that. However for at present I actually needed to do an extension of the final weight lock that weight reduction submit as a result of loads of you guys had. So many extra questions that I did not even get to the touch on I went by the feedback part, and there have been much more questions I requested you guys for extra final evening on Instagram as effectively. So I wish to contact on the subjects that we did not contact on final time. So that is type of like an extension.

WEIGHT LOSS QA How I Lost 50 Lbs Photo Gallery

So for these of you who have not seen half one please go forward, and test it out there’s. So many extra questions on that submit like metabolism plateaus how I really misplaced the burden a little bit little bit of my exercise routine there’s loads extra questions on there I’ll depart it on the highest I feel you’ll be able to by no means keep in mind what sided I feel it is this one right here we go from the highest proper hand nook for you guys to click on on. So simply to go over a little bit little bit of fundamentals in case you have not seen half one but, and also you wish to watch it after I’ve misplaced 40 kilos I at present weigh in at 136 kilos 136 I do not know why I mentioned 136 in any case 136 kilos, and I began off at 175, and I was round 40 to 45 % physique fats I haven’t got an correct quantity as a result of my previous scale was actually inaccurate, and I am at present sitting at 29.2% physique fats. So let’s go forward, and transfer into the remainder of the questions somebody requested did you ever have per week the place you cheated in your weight loss program, and also you ended up gaining weight if. So how did you deal with that I am at present on my weight-loss journey, and it ended up binging just a few days in the past I want I might take it again, and I am unable to, and because of this I’ve gained three kilos undoubtedly 100% each single time I cheat I achieve weight that simply occurs. However take heed to the important thing phrase gained weight weight, and fats are two various things simply since you gained weight doesn’t imply you gained fats if you cheat you are seemingly consuming much more energy now if you’re consuming much more energy one your metabolisms not used to it.

It is gonna take these additional not that carbs are dangerous. Nevertheless it’s gonna take the additional I feel it is referred to as I can keep in mind the precise phrase. However in any case it is gonna take the additional carbs that it is getting once more not that carbs are dangerous for you they are not dangerous for you in any respect it is simply if you eat extra carbs than regular your physique really shops them for vitality as a result of your physique is attempting to maintain you protected. So your physique is storing them as vitality, and when your physique is storing that as vitality you type of go you ball up in water wait just about is what I am saying. So sure you are gonna achieve three kilos or 2 kilos I’ve even gained 5 kilos in 1 week earlier than as a result of the complete week I cheated guys I actually dropped that 5 kilos like three days later as quickly as you return to your regular routine BAM the weights gonna fall I misplaced that 5 kilos of water weight in three days. However oh my god did I lose 5 kilos in three days no as a result of it wasn’t correct it wasn’t actual kilos you are not saying these kilos are short-term I assume is what I am saying they are not actual fats or muscle or something it is simply water weight it is simply your physique holding on to it you’ll drop it as quickly as you return to your regular routine do not feel responsible in any respect in any respect in any respect for dishonest belief me I get it generally to the place I am like oh I ought to haven’t executed that. However you type of gotta suppose pay attention like consider it this manner there’s actually 365 days in a 12 months do you actually suppose out of the complete 12 months that at some point that you simply cheated is gonna be that huge of a deal it is actually not that huge of a deal really an ideal instance is within the month of March I’ve remained 136 kilos I have never misplaced any extra weight in March, and that is simply because effectively it was my sister’s birthday, and we type of had like a cheat weekend I acquired 4 days of dishonest, after which I type of continued it I used to be type of like you already know f it I really feel like simply staying on upkeep.

For March I’ve stayed on upkeep for many of the half I additionally acquired sick twice in March. So I skipped the fitness center for 2 weeks out of the complete March I’ve simply been consuming upkeep energy now beginning at present I am leaping proper again right into a deficit. So I’ll shed weight in April. However in March I have never misplaced any weight I’ve stayed in upkeep, and it isn’t that huge of a deal it’s important to type of take the feelings out of it. In order that you do not develop you already know consuming problems or dangerous relationships with meals, and all the things like that sugar child significantly. So the following query is hopefully this is not too private. However do you suppose going by a weight reduction journey has made you extra hyper conscious of your appears to be like general, and even generally inflicting slight physique dysmorphia such as you nonetheless see your self as you have been previous to weight reduction. So I feel I’ve at all times been very conscious of my love I feel all of us like as a society or most of us I assume I can say are very conscious of our appears to be like we’re continually wanting within the mirror Kron say on social media particularly me being on like being a social-media influencer being a My blogr I am continually you already know enhancing my very own posts enhancing my very own pictures seeing myself. So I’ve at all times been very conscious of my appears to be like has dropping pounds made me extra conscious yeah really um you already know now that I’ve misplaced like weight now I like a take a look at my physique, and see like I assume now that I like have health objectives I take a look at my physique, and see what else I wish to do to it like okay after I go to the fitness center I actually wish to work on you I’ve hip ideas for instance that is an insecurity may I hate my hip ideas. In order that’s made me extra conscious I by no means realized my hip ideas earlier than. However now that I’ve like you already know that I do know I can like construct my butt, and construct my hip dips a little bit bit higher it is like fill them in now I do know these issues I’m extra conscious of my appears to be like. Nevertheless it’s additionally made me notice that it’s important to love your self at each stage I am unable to simply love myself after I get to my objective weight I’ve to like myself now, and throughout the course of as a result of belief me belief me belief me as a result of I have been there if you happen to do not love your self now it is virtually like that you already know that is happening round Twitter although what’s it not a meme is not no it is like a little bit pattern no matter in any case you already know paper saying if you happen to do not love me at my you do not deserve me at my yeah like actually if you happen to do not love your self at your worst you are not going to like your self at your finest you are simply not belief me cuz I have been there like I assumed that dropping pounds could be just like the magic key, after which I did it just a few years in the past I misplaced all this weight, and I nonetheless was. So I used to be.

Insecure guys that I keep in mind crying as a result of I cried, and mentioned I used to be too skinny after I actually wasn’t even too skinny I used to be the identical weight that I’m proper now I wasn’t too skinny. However I used to be. So like like tousled within the head when it got here to my physique picture belief me dropping pounds will not be the magic key it is simply not it’s important to love your self now from inside, and on the skin to like your self after do I see myself the identical as pratas, and the place delight or weight reduction generally I do, after which I simply have to love imagine my eyes, and be like no Amy you have actually misplaced 40 kilos you have reworked into an entire new particular person you are still remodeling get up name right here the best way I take a look at it’s I am 23 years previous, and my total life I have been the chubby child the chubby teen I used to be at all times been a much bigger woman. So that is what I used to be used to. So how do you anticipate to lose 40 kilos, after which abruptly you are used to that I really feel like now it is gonna take me one other chunk of years to get used to me being this particular person. So the following query is I would like to listen to your ideas on accepting that it is a lengthy course of, and never obsessing over prompt gratification that is big that is. So big. So lots of people need, and belief me what I it is like if I might proper now snap my fingers lose the remainder of my weight, and get to my objective weight hell sure like I nonetheless have round 20 kilos to lose would I snap my fingers, and lose these 20 kilos sure I might. However that is it is simply not gonna occur that is simply not reasonable this course of is. A lot of a course of prefer it takes time it does not simply occur in a single day I feel the most important factor to comprehend is to take the timeline out of it like what does it matter how lengthy it takes you to lose the burden in case you are doing it for the fitting causes, and also you’re doing it to vary your life-style like if you happen to’re creating higher habits to vary your life like take heed to that phrase life like we’re speaking perpetually right here for the remainder of your life what does not matter how fast you lose it what does it matter if you happen to lose the best way by subsequent week or by your marriage ceremony or by your trip or by promenade or by that get together or by your birthday what does it matter it isn’t gonna be prompt it isn’t gonna be simple it is gonna take work, and it will be exhausting.

It is gonna be price it. So somebody requested how do you retain up together with your weight loss program, and nonetheless eat rice good lord the quantity of people who suppose not that she’s not that she mentioned that or something. However simply usually the quantity of individuals I feel rice will not be alleged to be eaten when it’s important to shed weight is ridiculous. However she mentioned I used to be instructed by many to not eat carbs. However I really like my rice laughing face I really like my rice too woman. So let me let’s get this on the market there’s not one single meals in the complete world not one single meals on the complete earth that makes you achieve weight it simply does not McDonald’s does not make you achieve weight Starbucks does not make you achieve weight rice does not make you achieve weight milk does not make you achieve weight that this this nothing single-handedly makes you achieve weight you achieve weight if you eat too many energy, and if you’re not transferring sufficient. So when your vitality stability is off. So here is your vitality stability if you’re sustaining your weight it is balanced you are consuming this quantity. However you are additionally figuring out this quantity. So your physique is like okay I am cool I am staying the identical after I shed weight I eat much less, and I exercise extra. So now I shed weight. So for instance you are figuring out much less, and also you’re consuming extra now you are going to achieve weight like that is simply the way it works all of it comes all the way down to vitality stability. So there’s not one meals in the complete world that may single-handedly make you achieve weight you’ll be able to actually eat let for instance your calorie deficit which I’ll depart the calorie calculator down under for you guys to see what your goal is as a result of each single particular person on this earth has a distinct calorie goal. So for instance you’ll want to eat 1,400 energy to shed weight you can actually, and I am not kidding you guys like I do know this sounds loopy. Nevertheless it’s not a joke you can actually eat 1,400 energy each single day of McDonald’s or 1400 energy of rice each single day, and shed weight now I do know there’s gonna be these well being police folks which might be like no no no that is not true pay attention it is true it is scientifically a indisputable fact that you’ll shed weight now do I like to recommend doing that no cuz it isn’t wholesome must you shed weight off of McDonald’s no as a result of really Michael Matthews has this mentioned this as soon as which I really like this sure you’ll be able to shed weight by consuming 1,400 energy of McDonald’s every single day. However you are actually gonna have a six-pack have your weight reduction, and also you’re gonna be on a hospital mattress with like diabetes coronary heart illness, and never like come on you prefer it’s not simply in regards to the weight, and the way you look it is about your well being too.

However I wish to say that to make a degree as a result of lots of people suppose maintaining a healthy diet is the best way to shed weight pay attention it does not matter how wholesome you eat it issues your calorie stability I do know lots of people are like clear consuming that is how I am gonna shed weight clear consuming guys I might eat the entire brown rice the entire quinoa on the earth the entire broccoli the entire hen on the earth, and nonetheless eat an excessive amount of quinoa an excessive amount of nuts an excessive amount of hen an excessive amount of broccoli, and in gained weight prefer it has nothing to do with what you eat it has all the things to do with how a lot you eat, and I once more I do know there’s folks on the market that do not wish to hear that as a result of there’s folks on the market that power themselves to eat clear as a result of I feel that that is what’s making shed weight that is not what’s making you shed weight it is coming all the way down to your energy. However are you gonna be extraordinarily wholesome sure it is like in fact clear consuming could be very wholesome such as you wish to eat more healthy as a result of it issues to your well being it issues for you already know your physique on the within. So if you happen to’re on a weight-loss journey, and also you’re craving for instance McDonald’s fries proper now go get these fries, and simply match it into your energy that is how this journey is gonna be extra sustainable like lots of people will limit themselves, and by no means get something, and simply eat clear it is. So restrictive that you find yourself binging, after which you find yourself gaining all of your weight again. So for me I eat clear like 80 % of the time, after which I’ve my 20 % soiled I assume you’ll name it you already know I imply. So I match issues into my energy there are usually not essentially wholesome. However they’re soul meals okay they make me completely happy they maintain me alive in a approach, and you already know they maintain me going whereas I’ve executed it earlier than Brian ate 100% clear, after which it is simply too restrictive, and I actually find yourself binging, and gaining like 50 kilos again. So I feel lots of people like we acquired to get out of the opening clear consuming trans prefer it’s simply it is approach too overhyped, and once more I do know folks like I actually know individuals who have been like I must shed weight I gotta eat clear they ate clear for like six months, and did not lose any weight why as a result of they have been nonetheless consuming an excessive amount of meals it comes all the way down to your parts, and your energy the explanation why clear consuming like folks will shed weight off of fresh consuming with out counting energy is as a result of sometimes when folks do eat clear they’ll reduce down their parts in any case, and that is why you may shed weight cuz you are slicing down your energy I feel lots of people over complicate the method of weight reduction like I have been there, and executed that too the place it is such as you suppose it is. So difficult. However pay attention weight reduction is definitely tremendous easy it comes all the way down to how a lot you are consuming versus how a lot you are burning.

So don’t fret about what you are consuming, and and, and what order you are consuming it or what time you must eat it or this or that like do not overcomplicate it do not overthink it simply merely keep on with your energy eat what you like clearly maintain your well being in thoughts it is tremendous necessary to eat your veggies, and your fruits, and all the things I additionally wish to make a fast point out that I do know I am saying it comes all the way down to how a lot you are consuming you’ll be able to eat as much as 1400 energy of donuts like I am actually attempting to make a degree right here as a result of that is how true it’s. However what I’ll say is it is exhausting to do this as a result of these are empty energy like when you’ve got 14 mcDonald’s you are gonna be hungry after nonetheless as a result of these energy are usually not nutritious. So you’re gonna be hungry. So it is gonna be exhausting so that you can keep on with your energy whereas if you happen to fill your energy with greens veggies fruits lean like you already know simply good Entire Meals sure you’ll nonetheless lose the identical quantity of weight as you misplaced with McDonald’s. However you may have a extra satisfying expertise in a approach since you’re not gonna be hungry these meals maintain you full they maintain you energized. So I do do wish to make a degree when after I say that I do not imply on the within I simply imply actually scientifically if you happen to took human a, and human be fed them clear fed the McDonald’s identical quantity of energy they might each shed weight that is all I am attempting to say. However you already know clearly these energy are tremendous empty you are not gonna be full not very nice protein simply eat what you want maintain it carefully all the things is balanced I love to do the 80/20 you already know 80 clear 20 soiled. So somebody requested me have you ever ever tried dropping pounds the unhealthy approach what are your views on consuming problems cool you guys I might go into this actually in all probability in a weight reduction journey I’ve actually like gained weight, and misplaced weight, and gained weight, and misplaced it, and gained, and misplaced it my total life, and I’ve executed. So many unhealthy diets I’ve battled my total life with like a nasty relationship with meals, and I’ve had a little bit little bit of a run-in with an consuming dysfunction I am gonna go into like my story, and all the things in a weight reduction story, and journey submit. However they’re robust you already know it is undoubtedly robust I am nonetheless combating my meals habits I wish to have an excellent higher relationship with meals I simply have a very horrible relationship with meals although earlier than. However now I’ve like a greater relationship with it it looks like your weight reduction journey began if you moved out to your personal place do you suppose it was simpler to remain on monitor extra when you could have your personal area my largest downside are the cupcakes my mother will not cease shopping for woman I hear you each time I’m going to my mother’s home there’s actually chocolate chip banana muffins on the counter, and I am like why like I do not understand how my sister Steph does it I feel it is as a result of Steph does not actually like these sorts of meals. So it does not actually tempt her.

However me oh I might be. So tempted. However I’ll say I am a agency believer, and when you’re targeted, and you’ve got your objective, and also you need one thing you may do something, and you will be there, and you will get it as a result of I’ve misplaced weight earlier than on my mother’s home, and there was all within the cabinets within the pantry if you need one thing you already know if you’re able to do it you may do it’s what I am saying like you’ll be able to’t power your self into this pull weight reduction course of life journey as a result of you’ll want to be prepared as a result of if you’re mentally prepared these issues will not actually hassle you. So somebody requested me what my objective physique fats share is. So I do not actually have like an actual quantity as a result of the factor is I do not understand how I am gonna appear to be each single physique, and all people is actually completely different you’ll be able to’t actually evaluate our bodies, and you can also’t say to your self okay I my objective weight is 120 cuz I do not understand how I am gonna take a look at that stage. However I can guess, and I can estimate I feel I will prefer it round perhaps 18 perhaps like like I do know a minimum of 15 perhaps like 18 ish I am going to in all probability prefer it round that stage I do know for weight I am going to in all probability like myself round 115 120 once more I am solely 5 foot 1 I am a very small woman. However I additionally do have fairly huge chest, and I’ve an enormous butt. So my weight can also be to be taken that into consideration you by no means actually understand how a lot you are gonna weigh, and the way you are gonna like your self. In order that’s why my objectives are type of similar to estimates. So somebody really simply requested me we’re simply on matter of this what weight do you are feeling you may be pleased with I am practically double your weight, and I really feel that your weight now could be nice, and a wholesome weight simply makes me suppose is my objective weight nonetheless fats if yours is lower than 10 stone do not in any respect need you to really feel like I am being impolite I am simply caught no worries woman. So I completely get that like I really get this query lots loads of you guys remark, and you are like please do not lose any extra weight you look good how you’re, after which a few of you guys remark like oh my god your present weight is my objective weight. So it makes you query your go away, and query in case your complete approach is just too nonetheless too huge or. However love. However once more this comes all the way down to not having the ability to evaluate like you can take two folks even the identical top who’re 130, and 131 be her as a result of she positive aspects it in her abdomen. However perhaps this woman positive aspects it in her butt, and he or she appears to be like good you already know what I am saying. So you actually cannot evaluate it as a result of the one who positive aspects it of their abdomen will not be going to love being 130 they’re gonna wish to be extra like 115, and that is me I maintain weight in my tummy space, and I additionally maintain weight in my arms in my face. So X your weight does not look good I imply my butt stays fairly like huge like I do not actually lose that a lot weight there.

I am like good in that space. However I am going to that is why I like I like a decrease decrease weight as a result of I do know that the decrease I’m going it’s going to principally come off my abdomen, and are available off my face. So I do know loads of you guys inform me do not lose any extra weight. However please remember the fact that like this journey is my very own, and I can solely make that call for myself, and I do know loads of you guys suppose like oh my god are you gonna go forward, and grow to be like a toothpick no. But in addition you guys have to bear in mind the pictures that I submit on social media if you submit a photograph on social media it is your finest angle you look your finest in that second. However you guys do not see me bare on the finish of the day after I take my garments off, and I am bare, and I look within the mirror I’ve loads of additional fats on my abdomen, and there is a lot like I’ve like that pouch on the backside my abdomen that is like there that I nonetheless must lose I’ve weight there to nonetheless lose my arms are usually not horrible. However as you’ll be able to see right here they’re nonetheless like they are not horrible. However like there’s nonetheless a little bit bit a little bit bit chunky you already know once more all of us have completely different preferences, and completely different concepts, and views after I rely energy ought to I deal with hitting my macros. So specializing in hitting your macros is great it is really tremendous superior. However I personally it does not work for me not bodily it will bodily work for me. However mentally it does not work for me as a result of it’s kind of too not restrictive. However a bit too detailed, and a bit too obsessive after I rely macros it is like okay not solely are you studying your energy now it’s important to watch your proteins your fat your carbs that is 4 issues your woman’s gotta rely now prefer it’s simply too obsessive for me to detailed, and I find yourself feeling very restricted I find yourself feeling very mentally drained, and it virtually provides me a little bit little bit of like dangerous meals behavior vibes prefer it does not work effectively for me mentally effectively I wish to make the one factor clear too if you rely macros you’re counting energy macros are in energy what I love to do is I simply rely my energy, and I watch my protein. So I maintain a really conscious I on my protein guarantee that proteins up, after which naturally the remainder will fall into place. In order that’s just about it for the questions. However I do have some subjects that I wish to contact on that I forgot to say final time, and go over final time. So I wrote down right here recommendations on avoiding plateaus. So I did speak about plateaus within the final submit it is actually necessary for you guys to observe half 1 as a result of I’m going into why the physique plateaus how one can repair it. So plateaus naturally occur to all people.

However I wish to offer you recommendations on easy methods to like keep away from it as a lot as attainable it can ultimately occur. However if you happen to can extend that course of earlier than you attain there here is some ideas. So my favourite approach is to do little calorie kicks that I name these calorie kicks what I love to do is each two weeks or. So what I do is for instance like for instance my energy is 12 to 1300 a day I am going to throw in 1400 calorie days. So simply over eat by a little bit bit you already know throw in a little bit bit of additional energy in there then return to 1200 for just a few days, after which throw in 1400 in there, after which I am going to do this like twice in a single month. So similar to twice like not lots. However throwing in these additional little days you guys do not know how a lot it’s going to assist you’ll really lose extra weight now let you know why your metabolism will get very snug when it is dropping pounds. So that you wish to virtually make it shock it up a little bit bit you already know spice it up like throw it some throw it a little bit bit of additional meals right here, and there to maintain your metabolism completely happy. In order that it does not cease. In order that I can lose extra, and truly on these days after I eat 1400 energy, and I weigh myself the following day these are the times after I lose an additional pound one other tip too is after I go to the fitness center I like to change up like my reps, and my weights for. So for instance my typical routine is I wish to heavy weight lifts. So what I do is I choose up the heaviest weight that’s difficult for me I solely do four to six reps of that the following time I will be like you already know what I am gonna go a little bit bit lighter this time I am not gonna go heavier I am gonna choose up a lighter weight. However do larger reps this time, after which the following time I am going to choose up a particularly heavy weight, and simply do two reps I am going to throw in a little bit bit of additional cardio one week a little bit bit of additional weight lifting one week. So I just about wish to maintain my exercise routine sporadic, and completely different this helps to maintain my metabolism guessing, and transferring. In order that it isn’t at all times the identical I’ve personally discovered that this has actually helped me lose extra weight. So I additionally needed to go over this as a result of I get loads of questions on this. So loads of you guys requested me on the subject of calorie counting do you modify your energy every single day relying on how a lot you exercise no.

If you calculate your energy by the calculator it really consists of the quantity that you simply work out until you keep on with that quantity you do not modify it each day additionally I wish to handle beneath consuming as a result of I do know that lots of people will eat on their energy simply to lose extra weight now that may even have the other impact not solely is it dangerous to your well being you are actually messing up your organs it is actually dangerous to your well being you are additionally if you’re beneath consuming, and also you’re shedding to weight too quick you are really shedding extra muscle than you’re shedding fats. So the objective is to lose fats not muscle generally if you happen to beneath eat an excessive amount of or metabolism will go into type of like a shock to guard itself, and you may find yourself not shedding any weight in any respect I do know loads of you guys suppose overeating is just like the offender. However beneath consuming could be simply as dangerous as overeating you wish to feed your physique the correct quantity to nourish itself. However nonetheless be capable to shed weight. So the final query I’ve somebody requested me is what’s been the toughest place for me to shed weight oh my god you guys the toughest place for me to shed weight is the weirdest place ever, and it is my armpit fats okay I am gonna present it to you guys proper now most of you guys in all probability discover it let’s attempt to actually get bare right here for you guys you see that proper right here oh my god, and it is worse after I put on a bra proper now have like a little bit sports activities bra on, and after I put on a bra it does this, and I’ve like that it is exhausting to point out you guys. However I’ve like that fats little roll proper right here, and actually I do not know if that is ever gonna go away. So I’d simply be HAP may simply need to be one thing that I can settle for as a result of actually I’ve seen people who find themselves actually slim, and like lean, they usually have that armpit fats, after which I’ve seen people who find themselves like chubby ER, and only a larger woman, after which they’ve easy armpits, they usually do not have fats there. So my physique simply chooses to retailer fats there, and it has been actually exhausting to get off. So pray for me guys please say a prayer each single evening that I ultimately lose this armpit fats thanks my face has really misplaced loads of fats surprisingly I am actually completely happy about that as a result of my face acquired. So huge at one level you guys I ponder if I can seize a photograph, and put it right here for you guys to see it was. So choake I naturally have like a really sq. formed face. However my cheeks like proper right here get. So chubby, and bloated after I achieve weight. So really I am actually pleased with how a lot my face has misplaced it really continues to get smaller each few weeks after I take a look at my face I can inform that it is gone smaller. In order that hasn’t been a problem for me in any respect. In order that’s just about it I hope you guys loved studying an element two of the Q&A, and I feel that answered like loads of questions within the final one, and on this. So you need to be good to go like I see I really feel like I coated virtually all the things please remember to love thumbs up this submit if you happen to get pleasure from these type of chitchat Q&A posts additionally in case you are not commentd please remember to remark, and join notifications by clicking the little bell icon that approach you may get notified for all my new posts as a result of if that Bell notification will not be on you are not gonna get notified. So please remember to do this apart from that you simply guys thanks. A lot for studying, and naturally I’ll see you guys in my subsequent submit bye guys. say bye shake-a-baby say bye bye guys.

Leave a Reply

4 + 2 =