The risks of vegan diet

Diet that excludes animal products has been gaining strength in recent years and alarming experts.
Whether by belief, solidarity with animals or fad, do not eat meat or animal food (vegan diet) is a trend that has been gaining momentum in recent years.
In the UK, for example, the number of people who become vegan increased 350% in the last decade.
And this is alarming some experts, especially when adopting this diet for pure fad.
"When people become vegan because of some religion, tend to know how to do it properly in other words:. Know how to compensate for nutritional deficiencies resulting from not eating meat and dairy products," says Catherine Collins, of the British Dietetic Association .
"But we have not seen this with people who become vegan to become similar to others who see the Internet," he adds.
Celebrities like actress Gwyneth Paltrow become such popular diet.
"These people see pictures of Gwyneth Paltrow and want to do the same thing. They want to be fashionable but are endangering their own health in the long term."
A vegan diet excludes all animal foods such as meat, fish, milk, cheese, eggs and honey.
There are even more orthodox vegans who do not cook vegetables. They follow a diet known as crudiveganismo.
Eliminate CGU weakens fight against corruption, says former minister
Many supporters, however, say that the diet has a number of health benefits. However, nutrition experts warn of the lack of protein, important vitamins and nutrients.
In an interview with BBC World service in Spanish BBC, Jesús Román, president of the Spanish Society of Nutrition and Food Sciences, said the vegan diet "is complicated and should be adopted with sufficient knowledge."
"When a food group is eliminated in this case very broadly, since they are all discarded food of animal origin, there are a number of nutrients that are difficult to obtain eating only vegetables," he explains.
Vitamin B-12 is essential for the development of healthy red blood cells and can help prevent anemia Image
Vitamin B-12 is essential for the development of healthy red blood cells and can help prevent anemia
Vitamin B-12 and protein
Vitamin B-12 is essential for the development of healthy red blood cells and can help prevent anemia.
The problem is that it is only found in animal products.
"In order to survive for long, given that the lack of vitamin B-12 takes to manifest, a vegan should ingest supplements of this vitamin."
Protein helps build and maintain healthy muscles, organs, skin and bones.
Seine overflows and floods alter postcards Paris


If you eat only vegetables, experts recommend include in the diet certain products such as dried fruits, seeds, soy products, vegetables, and grains lentinhas in order to get enough protein.
"The protein is a key element in a person's diet To get quality protein in a vegan diet, you need to mix different foods. - Cereals with vegetables for example," said Román.
Iron is vital for energy and for the proper functioning of red blood cells Image
Iron is vital for energy and for the proper functioning of red blood cells
Iron, calcium and omega-3 fatty acids
Iron is vital for energy and for the proper functioning of red blood cells.
But, according to the expert, it is difficult to eat enough iron in a vegetarian diet, since it is more easily absorbed from animal products than plant.
So a vegetarian should eat large servings of dark leafy greens, whole grains, beans or peas, lentils, fortified cereals and dried fruits.
To increase iron absorption, also it is recommended to eat foods rich in vitamin C, such as cabbage, tomatoes, broccoli, strawberries and lemons.
Moreover, calcium is important to maintain strong bones and teeth. Thus, experts recommend that in the event of the cut dairy diet, the supporters of the vegan diet to use substitutes like soy bed or fruit juice, cereal or tofu with added calcium.
dark green leaves, such as broccoli and kale, also contain calcium, but alone are not sufficient to meet the need of the body's calcium.
Have omega-3 fatty acids help promote healthy tissue, the development of the eye and the brain, and cardiovascular health.
No eggs or fish in the diet, the recommendation is to look for products enriched with omega-3 fatty acids. But according to experts, you may need to eat a nutritional supplement to meet this need.
Román also notes that the first step before adopting a vegan diet is to be healthy.
It also recommends that the followers of this diet to submit to blood tests regularly to determine if there is a lack of some nutrient in particular.
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The risks of vegan diet

Diet that excludes animal products has been gaining strength in recent years and alarming experts.

Whether by belief, solidarity with animals or fad, do not eat meat or animal food (vegan diet) is a trend that has been gaining momentum in recent years.
In the UK, for example, the number of people who become vegan increased 350% in the last decade.
And this is alarming some experts, especially when adopting this diet for pure fad.
"When people become vegan because of some religion, tend to know how to do it properly in other words:. Know how to compensate for nutritional deficiencies resulting from not eating meat and dairy products," says Catherine Collins, of the British Dietetic Association .read more link at the bottom.
The risks of vegan diet

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The 14 foods you should eat if you want to lose weight

If we lose weight we must prioritize food intake to help us in our goal, and there are some that should never miss


All the calories are the same? It seems a simple question, but the answer varies greatly among scientists. Until recently, most nutritionists thought yes, that all calories were the same and, since fats are the type of nutrient that contributes more energy, is that we should first reduce if we want to lose weight.
Broadly speaking, this is the hypothesis of energy balance -in short, we are fat because we eat more than quemamos-, which has been the only way to explain obesity for decades. But, as nutritionists like Jose Maria Ordovás and other scientists, as the discloser Gary Taubes, is a limited and misconception.
The same view is Kris Gunnars, responsible for the website Nutrition Authority, which seeks to collect nutritional advice based solely on scientific evidence. In his opinion, "the different foods go through different metabolic processes in the body, and have very different effects on hunger, hormones and how many calories we burn."
The expert is contrary to the mantra of some nutritionists to ensure that there are no good or bad foods. In his opinion, if any, and if we lose weight we must prioritize food intake to help us in our goal. Are these.
1. Eggs

Eggs, like fat, are living a second youth, thanks to new studies confirming that neither contribute to high cholesterol levels (as some people still believe) or increase the risk of cardiovascular problems.
But also as ensures Gunnars, eggs are a perfect food if you want to lose weight, because they are rich in protein and healthy fats, allowing us to be satisfied with a relatively low calorie intake.
2. Leafy greens

Green leafy vegetables such as lettuce, cabbage, spinach or chard, have several properties that make them an essential food in any diet. They are low in calories and carbohydrates, but rich in fiber, and are perfect as a side dish to increase the volume of our meals without increasing their caloric intake.
3. Salmon


Salmon is one of those foods that always appears on such lists of healthy foods. And it's no wonder. This type of fatty fish (must also appoint trout, mackerel, sardines and herring) are very rich in healthy fats and protein and other necessary nutrients like iodine. Like the eggs meet the magic combination ideal for weight loss: fill a lot, but little fat.
4. cruciferous vegetables


Vegetables from the cruciferous family, like broccoli, cauliflower, cabbage or brussels sprouts, are high in fiber, but unlike lettuce, are very satisfying because they also have enough protein. If we bother a bit, we learn to cook differently to take them as a main dish and not just accompaniment.
5. Chicken and lean beef


In the opinion of Gunnars meat it has been unfairly demonized when, in fact, lower-fat cuts are ideal for weight loss. Apart from the processed meats (such as sausage or sausage), chicken and beef are needed in every diet, as are those who really make you not go hungry.
Various studies show that increased protein intake around 25% can reduce our cravings by 60%, thus preventing piquemos between.
6. Boiled potato


Although the potato is not common in the diets, in the opinion of Gunnars it has several properties that we should consider. To begin with, this is a very complete food, with a variety of nutrients, virtually all we need to live. But also they fill a lot. In the ranking of satiating foods, potatoes occupy the first position, quite different. Yes, we must take boiled, never fried, as in this case greatly increases their calorie content.


7. Tuna

Low in calories, high in protein and low fat. In tuna it is perfect for a diet. Also the tin, but in this case it is preferable to opt for the "natural" variety, not "oil".
8. Legumes



Legumes are rich in vegetable protein and fiber, which fills a lot and little fat. The healthiest are lentils and beans (rich in fiber), although there is no why to avoid the chickpeas. The problem of legumes is that in Spain we tend to cook with a lot of fat. Yes, you can lose weight by taking lentils with chorizo, but not so much a bean stew and in any case, if we learn to cook only with vegetables (and are very rich) achieve squaring the circle.
9. Soups

The more we fill a food in proportion to their best caloric intake is to lose weight. And all Slimline is water. So if we add water to our food, we fill more while consuming the same calories and eat less during the rest of day. At least that's what some studies have shown.
10. Cottage cheese and yogurt

For a long time, people who wanted to lose weight were advised to reduce intake of dairy products, given their high fat content. But regardless of that fat is not so bad, not all dairy are equal. One of the best is the curd that has lots of protein and few carbohydrates and fats. Again, this is a very satisfying and little fattening food.
But we can not do disgusts to conventional yogurt that is, although rich in fat, so full that you can replace any dish that, in the end, would give us a lot more calories. Of course, we must avoid varieties of flavors, which always have enough sugar.
11. Avocado

There is no doubt that the avocado fruit is fashionable, and it is no wonder, because it is very special. While most fruits are rich in carbohydrates, avocados are noted for their high content of healthy fats, the same type as the olive oil. Yes, they are also one of the fruits more calories, but given its huge satiating power, it is one of the most recommended slimming food.
12. Nuts

Although they have many calories, nuts are the perfect snack because they contain protein, fiber and healthy fats. Several epidemiological studies have shown that people who consume these are healthier and thinner than those who do not. Now, it is a food that should be consumed with great moderation. A handful, perfect; half kilo bag, wrong. If you can not stop eating them, better remove them from the list.
13. Some cereals

Gunnars believes that although "cereals have earned a bad reputation in recent years, there are some types that are healthy". Here are some gluten-free grains and whole grain that besides being rich in fiber, have enough protein. The best ones are oats, brown rice and quinoa. In any case, the expert recommends to be careful: "Keep in mind that refined grains are the worst and some foods that are touted as whole grain are highly processed and harmful garbage".
14. Fruit


Although it contains sugar, fruit is essential in a diet, because it meets the perfect role for dessert (for people who are unable to not finish the meal with something sweet in the mouth) and its ratio / satiety is perfect. Numerous epidemiological studies also find that people who eat lots of fruits and vegetables is healthier than eating few. Something that, at this point, it should be no surprise.
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This is the diet of an angel of Victoria's Secret

Rosie Huntington-Whiteley has revealed the four ingredients that has dispensed to show off a spectacular body

It is one of the most desirable for its spectacular physical and has now wanted to reveal one of its secrets women. Rosie Huntington-Whiteley has talked about the gastronomic sacrifices had to do to parade for Victoria's Secret and look perfect on the catwalk.




As former angel told the American edition of InStyle magazine, she had to give up four products. "I decided to try a diet plan from a doctor named Nigma Talib, which is actually naturopath. So she said, 'If you want to follow my plan, you have to leave the sugar, dairy, gluten and alcohol, "says Huntington.

The model has recognized that it was not a very bearable experience. "I'm not going to lie, it was something brutal. very big challenge. I miss a glass of wine and my croissants and I forgot the cheese. But strangely I can still eat well and healthy. Just change the way of thinking slowly and takes a couple of weeks getting used to, "he says.

Obviously, Rosie not only followed the diet exhaustive, but also underwent a fairly hard training to get reassert his heavenly body that continues today.
This is the diet of an angel of Victoria's Secret

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Diet for Weight loss 10 kg in 10 days of Angelika



We are inaugurating our new page on the blog, I managed to lose weight. And to start with gold key, a testimonial of a great friend and helping many who, with his great strength and friendship. We are all together in this fight. I hope this is just the first of many to come.
If I can you can
My name is Angélika Oliveira's 29 years old, 1.68 tall and currently 63k.
I was a chubby child and so I grew up and every day I was putting on weight a little to 18 years got to weigh 70 kilos it was a nightmare I received a lot of criticism and even horrible nicknames, many people say that weight loss is only close the mouth, ie, stop eating they do not know how it is so difficult to eliminate weight.
I tried not to diet but took hundreds of remedies, teas, laxatives and even sympathy.
I took so many that I lost count of everything I've tried. Some even worked, lost weight, but when the effect my weight went back around and I did not realize so fast and even won a few extra kilos. Others have not worked more because I took several one after the other and reached the point of no more effect and remains only the "side effects" that had several as nervous, palpitations etc.
It was there that gave me bad account that I was causing my health and I say this from experience not worth this easy method of weight loss and health compromising.
I started to pay more attention to diets bought magazines and was trying gradually got to 65k spent much time with this weight met other diets like the "soup" took about 15 days, but able to reach the 57k made some missteps and back to 65k and I was doing research on diets that met dIET and with the help and support of our dear friend and SUZI and a huge group of friends (the) that are part of this magnificent BLOG dIETS started to have knowledge of many diets tips and important to the health and our well this and eliminated 3k.
I met a Diet 10 10 through one of these blog friends to "Milena".
With this successfully eliminate 3k in 3 days has some important rules to be followed:
Diet 10 10 (Lose 10 kilos in 10 days!)
Before some rules that must be followed to the letter !!!!
* Drink an average of 2 or 3 liters of water per day (NOT DURING MEAL EXPECT NOTHING BUT A Digestion WILL FORWARD, ONE AFTER 30 MINUTES)
* "Pinching is the same to eat, after all you will eat it, do not consume any kind of candy or frying, even a little you will stick to your diet and had not nothing to it
* Do not eat and sleep then this is something of obesa..irá people difficult in your digestion and you stayed with a limp and "plump" belly
* Always brush your teeth after the meal. BECAUSE?
It is part of hygiene and you had not stayed in the mood for a dessert.
* Resist the wrath tentação..sempre appear some candy, remember that the result is better than any food ..
* If you do not resist mean you deserve to be fat (a), then no point do the diet.
TIMES THAT NEED TO BE RESPECTED:
Breakfast - until 10:00 (if not, then do not drink coffee)
Lunch - 12:00 to 14:00 (if not, then no lunch)
Snack - 16:00 to 17:00 (if not, do not take the snack)
Dinner - 18:00 to 20:00 (if not, no rim)
The Diet
1ST DAY -
Breakfast - Natural orange juice 200ml unsweetened and 3 crackers water and salt and 1 apple
Lunch - 1 spoon (soup) of beans and 1 chicken fillet and salad - tomato and lettuce (to taste) (no spice, only salt if you want)
Snack - 1 Orange
Dinner - one or two ladles of broth bean and lemon juice (unsweetened)
DAY 2 -
Breakfast - Natural 200ml pineapple juice without sugar
Lunch - 1 spoon (soup) of rice and 1 of beans and salad - tomato and lettuce (to taste) (no spice, only salt if you want)
Snack - Small Papaya
Dinner - one or two shells bean broth and orange juice (unsweetened)
DAY 3 -
Breakfast basis 1 cup of green tea
Lunch- 1 Vono envelope (bag of soup)
Lanche- 2 pineapple slices
Dinner- 1 spoon (soup) rice and tomato salad, cucumber and lettuce (to taste) (no spice, only salt if you want)
DAY 4 -
fruit diet 10Café 10 in the morning- 1 cup of green tea
Lunch- salad - tomato, cucumber, and cabbage (to taste) (no spice, only salt if you want)
Lanche- 1 lemon and 1 apple (make juice, or as you prefer)
Dinner- 1 Vono envelope (bag of soup)
Day 5 -
Breakfast basis 2 cups of green tea
Lunch - 1 spoon (soup) of beans with medium potato


Snack - 1 Pineapple Slice
Dinner - salad - tomato and lettuce (to taste) (no spice, only salt if you want)
Repeat menus after completing the five days, with dinner, this is not like many out there who have excluded the dinner. This diet is too limited to exclude any meal!
Drink plenty of water at least 2 liters a day!
Stay away from temptation, DO NOT pinch anything that fattening and will not make you lose weight .. if I came up to FLEE temptation and THINK the result!
The time is diet key, is required to respect them
Tips always work out
* Determine schedule for your meals and never eat anything after hours.
* Always do physical activities at least one walks, it helps quite
* Take plenty of water during the day, because at night you can wake up and end up attacking the refrigerator.
* Never go too long without eating when hunger attacks you can eat the first treat to find.
* Take a good glass of ice water before meals that avoid eating too much.
* Take soothing teas evening teas to speed up metabolism during the day, always take digestive teas like fennel, and to detoxify and make provision for a nice walk tea of ​​gorse.
* An important tip is to know will identify hunger because it can often be anxiety, moodiness or any other problem that may be the cause of the will.
* Never have candy at home a real temptation, do not go to the street hungry because you are exposed to hundreds of goodies.
* Fix date to begin and end your diet never change their healthy food for a piece of cake etc. thinking to compensate the next day.
* Do not be experiencing food, it opens the way to eat other foods, the result is a few grams at the end of the day and you do not know why.
* Before lunch start with the salads.
Never works
* Staying in fast thinking will lose weight fast;
* Staying without doing something that only increases the desire for food and the results are slow.
* Overeating pasta, fried foods, salt, fats etc.
* Warm water with vinegar;
* Weigh yourself every day causes anxiety and weight gain is right;
* Take fluids during and after meals.
Comment.
I went through many difficulties to eliminate weight, but never give up keep insisting with a lot of willpower, and determination will to the end and never give importance to what people say or will say. Some people always say when someone says that this dieting "God forbid, that grace has life with so many restrictions? "
Grace is the end result, thin, beautiful, healthy and good about life and the world.
Is there anything better than to be feeling good about your body, with you and the people around you?
There is nothing more pleasurable than this happy with you and with the world.
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How to Lose Weight Fast: 3 Easy Steps

SLIMMING FAST, VIBRANT HEALTH AND UNLIMITED ENERGY.
lose weight fast tips

There are many ways to lose weight fast a lot of kilos.


However, most of them will make you feel hungry and insatisfech.

And unless you have an iron willpower, hunger will you and you end up giving up your goals.

The sad truth, which may have already checked personally, is that conventional ideas, eat less, run, do not work long term.

Counting calories, exercise every day trying to ignore your hunger. This is unnecessary suffering, as well as a waste of time and a way to waste your precious willpower. We could call it "The weight loss for masochists". With which almost everyone gives up. Perhaps because of this also, that today suffer severe obesity epidemic.

Fortunately, there is a better way to achieve your goal. Get ready to lose weight effortlessly.

Here I present a practical step by step guide to get thin quickly and healthily:



STEP BY STEP TO HEALTHY WEIGHT LOSS AND EFFECTIVE WAY
Are you list? Let's go there.

The 3-step plan that will explain is:

Reduce your appetite significantly.
How to lose weight without you having to go hungry.
While improving your metabolic health.
Everything is supported by scientific studies.




Step 1 and step 2 you will see that are more focused on the diet to lose weight and the third step focused exercise to lose weight, doing well both get your goal STARTED AMOS

How to lose weight, step 1:

STEP 1 - REDUCE 
sugars and starches
The most important part is that you reduce sugars and starches (carbohydrates).

These are more foods that stimulate insulin secretion. In case you did not know, insulin is the primary hormone of fat storage in our body.

When there is no insulin spikes, fat has it easier to get out of fat reserves and our body begins to burn fat instead of carbohydrates.

Another benefit of reducing insulin is that your kidneys remove excess sodium and water in your body, which manages to reduce the swelling.

It is not uncommon to lose up to 4 kilos (sometimes more) in the first week of eating this way, eliminating weight through body fat and water.

This is a graph of a study comparing low-carb diet and a diet low in fat in overweight / obesity.

graphic

The group of people taking a low-carb diet can eat until you feel full, while the low-fat group has restricted calories and hungry.

By reducing carbohydrates, low insulin and start to eat fewer calories automatically without having to go hungry.

In short, reduced insulin makes fat loss on "autopilot".

Conclusion: Eliminate sugars and starches (carbohydrates) from your diet will reduce your insulin levels, reducing appetite and making you lose weight without starving.



STEP 2 - EAT PROTEINS, FATS AND VEGETABLES
Each of your meals must have a protein source, a fat source and other low carbohydrate vegetables. Thereby making your meals get a carbohydrate intake in the recommended 20-50 grams per day range.

How much protein you need

PROTEIN FOODS:

Meat: Beef, chicken, pork, lamb, bacon, etc.
Fish and seafood: salmon, trout, shrimp, lobster, etc.
Eggs: Eggs enriched with Omega-3 (organic eggs)
A high protein diet is beneficial to lose weight quickly.

It has been shown that with a power increase protein metabolism in 80 to 100 calories per day.

Diets high in protein also able to reduce by 60% the obsessive thoughts about food, they also reduce the desire to peck at the end of the day, and make you feel fuller making you eat 441 calories less each day ... adding ..sólo protein in your meals.

When it comes to losing weight, protein is the nutrient king. I remember that.

low-carbohydrate vegetables:

vegetables at meals

Broccoli
Cauliflower
Spinach
kale
Brussels sprouts.
Cabbage
chard
lettuces
Cucumber
Celery
Do not be afraid to fill your plate with these low carbohydrate vegetables. You can eat large amounts of them and making it not go from 20 to 50 grams of carbohydrates per day.

One based on meat and vegetables diet contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need to add beans to your diet.

If you need a little help with food, diet shakes can help, but choose only the highest quality market, no full of chemicals.

SOURCES OF GREASE:

benefits coconut oil

Olive oil
Coconut oil
Avocado oil
Butter
Tallow
Come 2 to 3 meals each day. If you feel hungry, you can add a fourth meal.

Do not be afraid to eat fat, if you reduce carbohydrates and fats you will condenad to failure. You'll feel weak and you'll end up leaving.

The best fat you can use for cooking is coconut oil. It is rich in fats called a (medium chain triglycerides). These fats get slightly increase metabolism.

There is no reason to fear these natural fats, new studies confirm us that saturated fat does not increase the risk of heart disease.

Conclusion: Your meals must have a source of protein, a source of fat and low carbohydrate vegetables. This will put you in the range of 20 to 50 grams of carbs and get reduce insulin levels.
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7 powerful fat burner to lose weight

Daily practice exercises, relaxation techniques and especially power are key factors to achieve a balance. It is also desirable to incorporate into the routine these powerful fat burner that contribute to achieve better results in a short time.

Excess weight has become a growing disorder in modern society, as more and more sedentary lifestyle by constant stress, work and increased technological devices that do not involve more physical effort to be handled.

Are millions of people who are trying to lose weight, not only because they want to have a slender figure but because in truth they are concerned their health.

And, besides causing accumulation of fat in various parts of the body, overweight and obesity are potential causes of chronic diseases that degrade the quality of life.

Fortunately, it is shown that enough to adopt healthy lifestyles to achieve a significant reduction in body mass index.

While these are not miracle products or something like that, its nutrients and properties give a boost to metabolism because they are powerful fat burner to lose weight. Do you want to know?

1. Green Tea

One of the healthiest and most powerful weight loss drinks when it comes is green tea. This, along with black tea, a natural fat burner is recognized that enhances the effects of the diet.

Its rich in antioxidant compounds and their ability to control the absorption of fat is what makes it so effective against obesity.

In addition, given its high content of essential nutrients, it is shown that drives metabolism function.

2. Citrus fruits

Citrus fruits such as orange, lemon and grapefruit have large amounts of vitamin C and fiber, two essential nutrients to maintain good metabolic rate.

These not only increase the body's ability to get rid of excess calories but also strengthen the immune system to keep away viral diseases.

Best of all is that they are very versatile and can be consumed in juices, salads or teas, among others.

3. Coconut oil

By its fat content and calories you may think it is not indicated for the diet, but the truth is that it has many advantages that include it as food to lose weight.

Coconut oil has a high content of medium chain fatty acids, which increase the feeling of satiety and the amount of calories burned during the day.

Also, eating two tablespoons a day significantly reduces waist circumference, ie, the fat that is located in this area of ​​the body.

4. Fish and lean meats

Remove the meat from the diet is not a healthy diet choice. It is important to consider that these are some of the best sources of high quality protein, essential to gain muscle mass and reduce body fat.

Fish and all kinds of lean meats increase the feeling of satiety and lead to burn 80 to 100 calories a day.

Most notable is that they are a food that perfectly complements the diet and helps keep weight stable levels. A powerful fat burner to lose weight!

5. Apple

Apple, especially green, provide large amounts of fiber, water and vitamins involved in weight loss.

Your caloric intake is very low and contain powerful antioxidants that inhibit the negative effects of free radicals.

Eating a piece a day helps increase metabolic rate and increases the number of calories eliminated.

6. Artichokes

The main reason artichokes are considered fat burner is because they have a purifying effect facilitates liver cleanse.

Intake alleviates disorders such as fatty liver and accumulation of toxins, two conditions that prevent weight loss.

In addition, it also acts as a natural diuretic, stimulating the removal of liquid retained in the body.

7. Pineapple

This fruit is rich in water is an excellent complement for those who want to lose kilos more easily. Its main benefits are due to its contribution of bromelain, a type of enzyme that promotes digestion and elimination of waste.

Its sweet flavor is accompanied by a significant contribution of antioxidants, fiber and essential vitamins that support the elimination of accumulated fat to improve the weight and health.

In conclusion, we remember that all these foods are only an adjunct to diet. Including them regularly are powerful fat burner to lose weight

However, the results depend very much on discipline and other efforts made to achieve the goal.

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