EMAIL THREAD Weight Watchers points system FAQ Hi, can someone explain to me the pros and cons of the points system? I understand how it works in principle, but am curious to hear what others think. Wed. Jan 10, 3:40pm
I'm a fan of weight watchers

I lost 30 pounds on weight watchers seven years ago. The point system, to me, was much easier that counting calories. But some people prefer that. It really is up to you.

the points in Weight Watchers are calculated based upon the serving size, number of calories, number of grams of fat and number of grams of fiber. You are allocated a number of points per day based upon your current weight. As your weight goes down so do your points for the day. In addition you get 35 "flex" points to use as you like during the week. You could add five points per day for food, or you could save your 35 points for a special occassion.

Add to that you have points used in exercise daily and that increases the number of points you can consume.

For example, if you weigh 175 pounds you get 24 points each day, plus 35 points for the week. that's your points allowance. Now, if I weigh 175 pounds and do 30 minutes of a high intensity workout I have 4 exercise points that I can add to my daily points and eat them, or not add them in and increase my weight loss.

If you want to know what the foods you eat are in points there is an on-line calculator at the URL I've posted.

One thing weight watchers does is really force you to pay attention to portion/serving size. It's amazing how much we eat because of what we think a portion is. A restaurant may serve 10-ounce steaks all the time, but a serving of beef is three ounces.

Thursday, January 11, 2007, 9:59 AM

WW points

I did weight watchers a few years ago with my mom, it worked and the point system was easy but I found myself doing alot of calculating and memorizing point values for food. Eventually it became easier to say "thats one point and thats three" but I was still looking at calorie and fat content to determine that anyways. Now I simply glance at the nutritional value on the packaging of most foods and judge wether or not I should be eating it and how much I should eat. Doing that along with some pretty good exercising I lost 40lbs. So counting points can make some foods that you eat alot easy to count, but other foods are more difficult with a point system. I suggest just simply counting calories, it cuts down on calculating points.

Tuesday, May 22, 2007, 7:02 PM

I agree, either way works. The main thing is that you start reading labels. I know when I binge, I do not want to know the truth. However, when I am in my right mind and care what I am doing to myself, reading labels lets me know it this food is going to help or hurt.

Friday, June 01, 2007, 8:52 AM

The points system is basically another way of counting calories that takes into account grams of fat as well as fibre. For some reason, I find it easier to count my points rather than calorie-counting even though it's a very similar idea. The fact that the fibre can take away points is nice because it encourages you to eat more fruits and veggies.

I've lost 70 pounds counting my points since march 2006

Friday, June 01, 2007, 9:28 AM

I agree with the last post. I count calories and loosely follow WW points - my log (in Excel, so it automatically calculates everything for me) includes calories, fat grams, % fat, grams of carbs and fiber so that I can track this all easitly (my mantras: don't get more than 30% of calories from fat, eat 25-30 grams of fiber, count calories to stay below X per day and try to eat no more than 30 WW points per day).

FYI the WW point calculation if you want to do this is
P = (C/50) + (F/12) - (R/5),
where P=points, C=calories, F=fat grams, R=fiber grams (cap the fiber at no more than 4 grams). You get negative points for exercise - negative 1 per 100 calories burned.

I've found it an effective way to lose - just 5 lbs to go!

Friday, June 01, 2007, 1:24 PM

have they changed the system at all recently?

Tuesday, November 13, 2007, 1:36 PM

WW Quiz

I thought I would add this because I saw the post of 175 and 24 points, I guess it is possible but I am in the 190's and 24 points...here is the new info...

WW Quiz

1. Are you
female?- score 2
Male?- score 8
A nursing mom?- score 12

2. How old are you?
17-26- score 4
27-37- score 3
38-47- score 2
48-58- score 1
over 58- score 0

3.What do you weigh?
Enter the first two digits of your weight in pounds.
(for example, if you weight 199, you will add 19 to your score)

4. How tall are you?
Under 5’1- score 0
5’1-5’10- score 1
Over 5’10- score 2

5. How do you spend most of your day?
Sitting down? score 0
Occasionally sitting? score 2
Walking most of the time? score 4
Doing physically hard work most of the time? score 6

Tuesday, November 13, 2007, 2:47 PM

WW Points Calculator

I have found your points calculator to be extremely helpful. That is exactly what I was looking for. Where did you find the calculator. Have you actually joined weight watchers, or do you do it on your own?? I need to loose about 30 pounds, and want to do the points system through weight watchers, but my thing is that I am finding weight watchers to be very expensive since I am on a limited income. If you have anything else that can be helpful or encouringing, please let me know. Thanks again for the points calculator.

Thursday, November 29, 2007, 4:22 AM

I've lost 45 pounds on WW and am ecstatic. I counted points, which can be tedious at times, which is why some people choose to do the core plan. It didn't bother me, though!

Thursday, November 29, 2007, 6:35 AM

losing the weight

on average how long did it take for you to notice that the weight was coming off? I have a goal to lose between 40 &48 pounds about how long do you think it will take?

Thursday, January 17, 2008, 10:00 AM

WW Points Calculating

it should be noted that with the points system Weight Watchers use there is a maximum limit which is 40 points. Even if the quiz gives you more you are capped at 40.

Lost 10lbs my first week

Saturday, January 19, 2008, 11:34 PM

Where do I find a list?

I was wondering if the list of food points for Weight Watchers is posted anywhere, so someone trying to do this on their own at home, could follow the food/point list that WW uses.

Tuesday, February 05, 2008, 10:35 PM

Weight Watchers Points Explained

Here are a couple of sites I used, I looked everywhere because I didn't want to pay \$60 for the whole package just to get the pts. No one directed me here, so I busted a\$\$ to find it on my own. I am more than willing to share w/ anyone.

http://www.quiddity.cc/rachel/diet/wwfoods.htm

Wednesday, February 06, 2008, 9:07 AM

Sunday, March 02, 2008, 8:09 AM

points

Thank you so much for this,I can't afford to pay WW for this and i want to lose the weight....

Thursday, June 05, 2008, 11:15 AM

1:24: "You get negative points for exercise - negative 1 per 100 calories burned."

I've been using the same estimate for my Activity Points, just based heuristically on what my exercise machines say for calories burned and my perceived exertion level and minutes on them. It's a lot easier to read a number of a machine and divide by 100 than it is to pull out the WW slidy thing each day.

But I posted a question about this to this site (link below) and didn't get very favorable responses. The last responder didn't seem to factor in that most elliptical machines you can vary the resitance and/or incline. My 40-min workout is DEFINITELY harder than a 40-min run at a 10-min mile pace. So I'm inclined to trust the calories burned number the machine tells me.

What did you base the 1 pt. / 100 cals. information on?

Thanks,

--Michael

Thursday, June 05, 2008, 3:34 PM

Points Changes With The Momentum Program

some things have changed with the new momentum program:

http://blog.peertrainer.com/tip_of_the_day/2008/12/weight-watchers-new-momentum-program.html

Tuesday, December 30, 2008, 4:43 PM

another method for calculating Activity Points

Michael - I don't recall exactly where I found this, but I have used this method to calculate activity points in the past. And for the mos part, 100 calories per point is in the range. But again, I think your current weight, age and intensity levels may sway it.

Here is the method:

First find your Maximum Heart Rate (MHR)
MHR = 220 - your age (in years)

Determine your Low, Med, and High heart rate ranges:

* Low (or Light) is about 40-54% MHR.
* Moderate is 55-69% MHR.
* High (or Vigorous) is equal to or greater than 70% MHR.

Use a heart rate monitor when you exercise to validate the intensity of your exercise and the factor below to calculate points.

Light - (.000232)
Moderate: (.000327)
Heavy; (.0008077)

Points = minutes x weight x factor

So for example, a 50 year old weighing 150 lbs would have a MHR = 170 (220-50)

* Low (or Light) is 68-92
* Moderate is 93-118
* High (or Vigorous) is 119 or higher

If this person maintains a high rate for 40 minutes, that would be:

40 x 150 x .0008077 = 4.8 points

Of course this is a lot of effort to do at first, but once you know your ranges you can pretty much figure out how many minutes at each range you need to do to equal a point.

I hope this helps.

Wednesday, December 31, 2008, 1:28 PM

I once did WW; I think my allowance was 27 points, and I remember that I stayed hungry. How many calories was that? I was working on travel with my job, and it was hard to count points on all the different restaurant foods, etc. I was trying to walk at night, but it was winter and I got lazy some. Now, I make more of an effort to bring food with me no matter where I am, and that has helped alot. I try for 1700-1900 calories, and this is a slow loss with consistent exercise too. But I'm not starving much, though at first I tried for 1600 and I did get too hungry. So I don't know how many calories I was on for WW as compared to what I try for now.

I think WW is probably one of the best "diets" out there, if you use it to focus yourself on healthy foods, etc. and not just points. I didn't like going to meetings though, because I was/am too busy to be somewhere every week, etc. And example of when I busted myself to be there, it was sometimes about how women stayed on their points while cooking separately for their husbands and kids. I have no husband and kids, so sometimes it was a waste of my time and I quit going to meetings. It would be good to be able to go somewhere to weigh in occasionally and get measured by someone though, but not necessarily every week.

Wednesday, December 31, 2008, 1:44 PM

oh, now I used that link. 27 points is about 1400 or so calories. nottttt realistic for me!! no wunnnder i stayed hungry, mmmhhmmm... thanks.

Wednesday, December 31, 2008, 1:48 PM

That doesn't sound anywhere near right to me. Maybe 27 points is = 1400 calories if the foods you are eating have no fiber and are all high in fat.

Food A: 100 calories with no fiber and 20 grams of fat = 4 points
Food B: 100 calories with 4 grams of fiber and less than 4 grams of fat = 1 point

So if you eat all foods in category 1, you may only get about 700 calories, but is you eat all food in category 2, you can have as much as 2700 calories.

Realistically, you will a range of foods, some with higher and some with lower point values.

Friday, January 02, 2009, 4:04 PM

well, i clicked on the link in an above post to obtain the 1400 number. when i used the points, I ate various things with it. It was hard to estimate restaurant food with the points.

Friday, January 02, 2009, 4:36 PM

Pro Weight Watchers!

I love weight watchers though I suggest doing Core to start out with. MUCH easier. There's really no "points" in Core.
The Core system is: You can eat this. You can't eat that. Your allowed 30 points a week to eat what you want. Every food has a point value which is very easily looked up in your Core booklet or online.
The points system, different from the Core system, works for many people. As a new comer though I preferred Core.

Saturday, January 03, 2009, 12:43 AM

new weight watchers momentum plan

12:43- this has all changed- if you go to their site you will only hear about "Momentum"- core and flex is now merged into one program.

-You can do it online or in person
-There are a ton of new recipes
-There is a bigger focus on health
-Different foods are emphasized- they now push things like avocado and hummus to make you feel full. There used to be a bigger focus on dairy.

They don't tell you much other than to come in and join the program. It is not like in the past where you could just learn points and count them- they really make it so you have to learn the new recipes- not just learn the points.

But you do have to count points!

http://blog.peertrainer.com/tip_of_the_day/2008/12/weight-watchers-new-momentum-program.html

Saturday, January 03, 2009, 5:50 AM

Thanks!

I've been looking everywhere for that as I'm a student and can't afford to join WW at the moment (plan to in the future). One question - the test allocated me 25 points, where does the whole 5 extra points to use or save thing come in, would that be points 20-25 or 25-30?

Wednesday, January 14, 2009, 5:30 AM

Nursing mom

Hey does anyone know what the basic rules for weight watchers for nursing mothers. I see that they add about 12 extra points for a nursing mom but I also want to loose weight not just stay steady. Anyone?????

Thursday, February 05, 2009, 4:23 PM

1-2 lb weight loss

I'm also on WW. When you first start WW you may lose 5, 7 lbs at first. But, basically once you are on it - it is a slow and healthy weight loss of 1-2 lbs per week.

It is a great program that teaches you to eat healthy and you can feel full and like you are not dieting. Because that is what they preach that it is not a diet it is a healthy way of eating. I lost 40lbs thus far.

Saturday, February 07, 2009, 7:32 AM

ww

how long to lose 40lbs

Sunday, March 01, 2009, 2:35 AM

It's really only safe for a nursing mom to lose about 1 to 2 pounds a week, which can seem pretty frustrating! A nursing mom needs about 500 extra calories a day. While it might seem like the extra 12 points is just keeping you steady, it's what you need for you and baby to be healthy.

Sunday, March 08, 2009, 11:01 AM

WW Alternative?

Has anyone seen the web site for "Think yourself Thin"? Last year a trio of cooks challenged master chefs with their low calorie versions of great recipes. The chef's meals and the trio's meals were then eaten by the audience who decided that the low cal versions were great. They now have a web site to help us lose weight. Cheaper than WW at £9.50 per month - less if you sign up for 6 months.

Wednesday, March 11, 2009, 7:18 AM

if you don't want to go to a meeting, you can get a points calculator on Amazon. Short PT blog post here:

Wednesday, March 11, 2009, 10:11 AM

thanks. Just printed out the points list.

Monday, April 20, 2009, 6:57 PM

WW Quiz

Thanks for the formula for the points. Do you know how you figure your weekly points?

Friday, April 24, 2009, 4:51 PM

WW points

1. Are you
female?- score 2
Male?- score 8
A nursing mom?- score 12

2. How old are you?
17-26- score 4
27-37- score 3
38-47- score 2
48-58- score 1
over 58- score 0

3.What do you weigh?
Enter the first two digits of your weight in pounds.
(for example, if you weight 199, you will add 19 to your score)

4. How tall are you?
Under 5’1- score 0
5’1-5’10- score 1
Over 5’10- score 2

5. How do you spend most of your day?
Sitting down? score 0
Occasionally sitting? score 2
Walking most of the time? score 4
Doing physically hard work most of the time? score 6

plus you are allowed 35 points per weekt hat are "free" and you can choose to use them or not.....

exercise = negative points basically for every 100 calories burned you get 1 extra point to use...

Friday, June 05, 2009, 12:21 AM

hi there

I calculated my husbands weight and age and all that, It says that he gets 37 point per day. Is that correct? I get 29.. Is it because hes a guy and guys tend to lose faster? Thank you for your help

Sunday, August 02, 2009, 2:32 PM

I have to be honest. I'm a 35yr old male and I get 39 points. I lost 12 pounds in my 1st two weeks, so I can say it definately works. The only part that confuses me is that WW website has a points chart that says I should be between 28-33 points. However, this new quiz tells me 39 points. So I'm confused. Which is it? The chart of 28-33 or the quiz which says 39?
I've found that if you stick with it and at least come close on your points, then
you should lose the weight. Men will lose it faster. Especially at first.

Devin

Wednesday, August 05, 2009, 5:52 PM

hints

Friday, August 14, 2009, 8:39 PM

I forgot to say this was a site with links for points at ALL the restruants and even vending maching and you can download to your palm and smart phone. Don't get overwhelmed by massive links on the site just click them all to see can learn to navigate it better.

Friday, August 14, 2009, 8:52 PM

Thanks Devin

I appreciate your encouragement. I just started logging my points last week and I haven't lost anything yet. :( I guess I just need to be patient.

How much weight did you lose in your first week?
Thanks again,
PJ

Tuesday, August 25, 2009, 12:44 PM

Flex

I don't really understand the concept behind the flex points?
How does that work?

Also, if I eat a plate of pasta, how do you calculate that? do I have to actually measure pasta as in 1 cup of pasta or 1 bowl of pasta?
That's what I'm having trouble with also.
thanks
PJ

Tuesday, August 25, 2009, 12:46 PM

45 lbs???

Impressive!!! And congratulations!!! I need to lose 70 lbs!!! Yikes!!! And I just started counting points last week. Of course the last time I was the weight I want to be at was when I was 21 and I don't know how practical that is. I'm 37 now. but I'm still very short and should not look like humpty dumpty! This is encouraging. PJ

Tuesday, August 25, 2009, 12:53 PM

OMG!

How long did it take you to lose those 70 lbs? months, 1 year, 2 years?
That is my exact goal, I need to lose 70 lbs so I want to know what is a realistic time frame I should give myself?
Thanks so much!
PJ

ps. CONGRATULATIONS!!!

Tuesday, August 25, 2009, 12:56 PM

EXCEL SHEET

you should send me your excel sheet. Cuz I really don't know how to do the calculating thing on excel.
Thanks
PJ
jfalucerosdb@gmail.com

Tuesday, August 25, 2009, 1:06 PM

I love Dotti's--to whoever posted that link, I used Dotti's whenever I am eating out, so I can figure out what I am going to order before hand. Dotti rocks. DWLZ.COM... if you are on WW, I highly recommend this website. And I too love WW... have been going on and off for six years... not to goal yet, but have lost almost 70 pounds, and maintained it too. It taught me portion control. Like someone who said that they were starving, when I first started WW, I thought that I was starving to death too. But then I realized how much I had been eating, and my stomach shrunk after a couple of miserable weeks. Also, the more fruits and veggies (and fiber) I eat, the less I need to eat to be sated and full. I am very rarely that hungry now, just mostly at that time of the month, and I know that it is just hormones!

Thursday, August 27, 2009, 3:25 PM

exercise

Hi,
My daughter and I just started the weight watchers points system this week. Can anyone tell me how many points you can allot yourself for exercise? Ex. if you exercise 30 minutes can you add 1 point? My daughter plays basketball on her high school team and is very active. Thanks

Friday, January 15, 2010, 12:39 PM

My understanding is that you can no longer add points for exercise. It was having a negative effect for some so they removed that option.

Friday, January 15, 2010, 1:40 PM

Exercise

You can use the online tools to determine how many points you've earned for exercise based on time and intensity, but I would suggest not adding the points into your daily or weekly allotment in order to maximize weight loss.

Wednesday, February 24, 2010, 12:39 AM

It worked for me.......

I've been bouncing between 275 and 320 for about 7 years.
Before that, between 250 and 290...
and before that....

you get the story, like a yoyo and always getting up to another max weight.

This last time around, last May, my wife wanted to join WW and finally talked me into it as I was heading back up t0 320 or higher......
So at 295 I started WW.
1 year later I'm at 200lbs.
I'm 48yo male 6ft tall. In my teens and 20's , was in great shape till a bad accident.
I'm going for 195lbs. I haven't seen this side of 200lbs since before I was married 25years ago.

As mentioned by another poster, you get use to figuring the point values in your head.
The 1st 2 days on WW, we sat with the books (you pay for them) that list just about every known restaurant through the US, and then another of every typical prepared meal. And for 2 evenings we explored all the things we normally eat at home and on the road.. and OMG!!! what a shock at what some of these things cost in points... my favorite salad, 29pnts from one national sandwich shop.

and what helps, is your not jumping right into a limited 1200cal diet limit , if your a big person, your points cal off of your body weight, primary + other factors... with a max of I think it's 42pnts, which I had just calculated at the max.
Each 10lbs you loose, you loose 1 pnt of food... so you slowly reduce your intake as you loose weight.

I don't feel deprived, found lots of things to eat and snack on that are low points, high fiber, low fat.

As they try and teach you at the meetings, this is not a diet, but a life style change. It helps you make better choices by making it easier to figure out what is better and what is worse for you and your weight.

It works, if you commit to it, like anything else that requires discipline.
The time was right for me, and I stuck to it.
So far 95lbs on WW, 120lbs total personal loss from my max.
My wife and daughter are in complete shock and very happy with my success on the WW plan. I was hoping and would have been happy with getting below 250, when I hit 250, it never felt like a wall was infront of me, felt I could keep going easily.
Then worked towards 220 as my mindset / goal and hit that, again, didn't feel a wall , still working well.

Now , admittedly at ~204lbs, it's getting harder, with 9 less points per day, less wiggle room for mistakes and or snacking (the urges for the munchies are my down fall, but answered with rice cakes, high fiber tortie chips, or popcorn or a salad = less than 2pnt solutions).

All of this was done with , dare I say it, not as much exercise as I planned on.
I wanted to get back into lifting, but with travel, and a few bad illness in there, it just never happened, it's been 99% diet and commitment.
This spring yard work, and last year yard work really did help, proving that the excercise would have helped increase the loss per month.

My wife lost 30 lbs on it in about 6months, same for her, more the diet than exercise.
We supported each other through it, and she still supports my loss, and we still support her maintenance.
We sure have changed the way we eat... and have learned a lot...

My wife had to really talk me into and drag me there... but it's the best thing I've done for my health. I thought it was just a "woman's" thing, but nope, well worth it. That's why I sound like a commercial for it, I'm totally impressed with it and very happy with the results for my own weight loss, my wife's, how it's changed our eating habits, and for what it's done for our "relationship".

Friday, May 07, 2010, 1:34 PM

"My understanding is that you can no longer add points for exercise. It was having a negative effect for some so they removed that option.

Friday, January 15, 2010, 1:40 PM"

"Exercise

You can use the online tools to determine how many points you've earned for exercise based on time and intensity, but I would suggest not adding the points into your daily or weekly allotment in order to maximize weight loss.

Wednesday, February 24, 2010, 12:39 AM "

Yes you can, I never did, and yes you can loose another 2-3 lbs a week by not.

But if the exercise is increasing your hunger, WW advised that you do eat more, and not deprive yourself.

So they preach going for 1-2lbs a week of loss.
While Eating just enough with or without exercise to cause that 1-2lbs/week loss.
Their calculator includes points calculator for exercise, light / moderate / heavy.

Friday, May 07, 2010, 1:39 PM

I forgot to say this was a site with links for points at ALL the restruants and even vending maching and you can download to your palm and smart phone. Don't get overwhelmed by massive links on the site just click them all to see can learn to navigate it better. "

I used this in my Palm Treo, great while on travel.
As well, there was an app that a WW member had created for the Treo, a tracker, and set it out in the WWW for free for all to us.
GREAT APPS, till WW got wind of it and sent out their lawyers (of course they want people to use their website on their smart phones to track their points).
So he stopped publishing it, but it can still be found posted on freewear websites.
That app was one of the great reasons I could succeed on the WW program, since my treo goes everywhere with me.
I'm the one that posted above, 1 year / 90lbs lost on WW.

Friday, May 07, 2010, 1:45 PM

flex points....

"Flex

I don't really understand the concept behind the flex points?
How does that work?

Also, if I eat a plate of pasta, how do you calculate that? do I have to actually measure pasta as in 1 cup of pasta or 1 bowl of pasta?
That's what I'm having trouble with also.
thanks
PJ "

The best is yes, measure.
When eating out, the guides you get at the meeting show how to determine size relative to every day things, like your hand, a PC mouse, a light bulb...

Flex points, are extra 35 pnts per week you get.
It's the same as if you were on maintenance after meeting your goal.
If you use all of those flex points, you wont loose weight, but "shouldn't" gain.
It's the way to deal with a special event or outing where you want to take part but not miss out, BUT mitigate and not go off the plan.

Best way to handle a special event is to save some points from the day before, and day after, and not dip into the 35 pnts, if you want to stay on track and keep loosing.
If you do dip into those flex points and want to stay on track with the weekly / monthly loss, burn some of it off with (more) exercise.

Friday, May 07, 2010, 1:55 PM

related article on the new Weight Watchers Momentum Program:

http://blog.peertrainer.com/tip_of_the_day/2008/12/weight-watchers-new-momentum-program.html

Thursday, September 16, 2010, 2:40 PM

Related PEERtrainer article:

Weight Watchers Points System Explained

Tuesday, September 21, 2010, 5:26 PM

This might also be of interest to you: PEERtrainer has a free weight loss coaching program, called the Tip Of The Day. Learn more at this page:

PEERtrainer Tip Of The Day Program: Free Email Based Weight Loss Coaching Program

Thursday, September 23, 2010, 11:05 AM

WW Points

Here's the calculation to determine how many points are in a serving.

Points = Caloires/50 + g Fat/12 - g Fiber/5

Keep in mind the max fiber you can but in is 4g; even if the nutrition label says 6g, you enter only 4 into the points calculater

Good luck.

Wednesday, November 24, 2010, 11:09 AM

Well, personally I don’t really like the point system that much. I prefer counting calories. Because it’s just much easier for me. I know from looking at a food item, approximately how many calories is has got. I round that up to the nearest ten, so it’s always either 50 calories, or 150, or 250. Rough estimates, but it’s a lot easier than learning an entire different system! And it works for me. I can always loose weight if I start counting calories.

If you follow the Weight Watcher’s point system, beware that there have been some changes! (Another reason why I prefer counting calories!)

Tuesday, November 30, 2010, 11:03 AM

Encouragement

I just wanted to say to those of you who are new to the Weight Watchers program. KEEP IT UP!!! It really does work. I lost 83 pounds in 6 months the first time I was on it. Now two kids and one twin miscarriage laster I have 120 pounds to lose! I am back on it again and looking forward to seeing the results! I could not and cannot afford to join so I ordered the Kit online from E-bay and now I am at it again! It works so work it! Good Luck!

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