Best and Worst Condiments for Weight Loss

Best and Worst Condiments for Weight Loss

If you are looking for a way to make your meal taste a little bit better, then condiments are a common resource. At the same time, not all dressings are healthy. Some contain unhealthy ingredients such as tremendous amounts of sugar, salt, or artificial additives. In general, healthy condiments for weight loss are low in added sugar in addition to containing nutritious ingredients. This could include healthy fats, protein, or fiber. Depending on the diet, people need to reach for different condiments for weight loss. Education is power, and everyone needs to be aware of what they are putting in their bodies.

Low-Calorie

The Best and Worst Condiments for Weight Loss: Low-Calorie Diets

The Best Condiment for Weight Loss

The best condiment for those who are looking to stick to a low-calorie diet is mustard. Mustard has an incredibly low number of calories at just 5 per teaspoon. When this is combined with the fact that mustard has 0 grams of fat and 0 grams of carbohydrates, it is evident that this is an excellent choice for anyone looking for the best condiments for weight loss.

Of course, mustard is also fantastic because it can amp up the flavor of numerous dishes by adding a bit of a spicy kick to them. The vast majority of traditional mustard, including yellow mustard and spicy mustard, are made from a mixture of garlic powder, onion powder, turmeric, and spices. For these reasons, mustard contains a negligible amount of carbohydrates, protein, fat, and calories in a single serving.

Furthermore, medical studies are also available that promote the health benefits of mustard. Studies have shown that turmeric can help people who suffer from generalized aches and pains, sleep problems, and mental or emotional stress.

Therefore, people need to make sure they read the ingredient list on their mustard bottles to make sure that it contains turmeric. The curcumin that is present in turmeric is where the health benefits are found.

According to information provided by the USDA for a single teaspoon of spicy mustard, there are:

  • 5 calories
  • 0 grams of fat
  • 0 grams of carbohydrates
  • 0 grams of sugar
  • 0 grams of protein
  • 50 mg of sodium
  • 0 grams of fiber

Due to the low-calorie, low-fat content, and low sugar content, mustard is a fantastic condiment choice for anyone looking for the best condiments for weight loss.

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The Worst Condiment for Weight Loss

On the other hand, the worst kind of choice for those looking to stick to a low-calorie diet is mayonnaise. Even though mayonnaise is a popular ingredient in both baked goods and on sandwiches, it simply has a high number of calories for its serving size. Even though mayonnaise is produced using whole ingredients such as egg yolks, vinegar, and olive oil, a single tbsp of mayonnaise could cost someone up to 11 grams of fat and 100 calories. Furthermore, it is incredibly challenging for people to stick to portion control when it comes to mayonnaise. Many people do not realize that a tablespoon of mayonnaise simply is not that much. When people spread it on their sandwiches, it is easy to use two or even three tablespoons, causing the calories to add up quickly and make this one of the worst condiments for weight loss.

Furthermore, medical studies routinely cite mayonnaise as a problem ingredient when it comes to health concerns. It has been linked to health-related issues due to its high cholesterol and fat content. Medical researchers have even been trying to produce a healthier form of functional mayonnaise sauce due to its popularity. At the same time, it is simply better for people to avoid mayonnaise if they are sticking to a low-calorie diet.

Even though the exact nutrition facts of mayonnaise are going to vary from brand to brand, the information published by the USDA includes nutrition facts for a single tablespoon of mayonnaise as:

  • 94 calories
  • 10 grams of total fat, including 1.6 grams of saturated fat
  • 5.8 mg of cholesterol
  • 88 mg of sodium
  • 0.1 grams of carbohydrates, which includes 0.1 grams of sugar
  • 0.1 grams of protein
  • 0 grams of fiber

For those looking to stick to a low-calorie diet, it is simply better to avoid mayonnaise, as this is one of the worst condiments for weight loss. Instead of using mayonnaise, think about replacing it with mustard instead. Mustard is a fantastic topping for sandwiches and can quickly replace mayonnaise. For other ideas, a small amount of avocado or a hummus spread will also work well, swapping out mayonnaise for something that contains healthy fats. Overall, mayonnaise is simply the worst condiment that people can use if they try to stick to a low-calorie diet because of the tremendous number of calories packed into a small serving size. People should try to avoid mayo when possible.

Low-Carb

The Best and Worst Condiments for Weight Loss: Low-Carb Diets

The Best Condiment for Weight Loss

If you are trying to stick to a diet that has a low amount of carbohydrates, then condiments can sneak up on you quickly. The best dressing for a low-carb diet is vinegar. There are numerous types of vinegar that you can use to add a unique bite to your foods. This includes white wine vinegar, balsamic vinegar, and apple cider vinegar. The significant advantage of this condiment is that it has virtually zero calories.

According to the USDA, the nutrition facts of a tablespoon of standard vinegar include:

  • A total of 3 calories
  • 0 grams of fat
  • 0 grams of sodium
  • 0 grams of carbohydrates, including 0 grams of sugar
  • 0 grams of protein

In addition, another significant advantage of adding vinegar as a condiment is that this could help people who have a variety of chronic health issues. Studies have shown that vinegar consumption can help people control their blood sugar levels, preventing the development of numerous health problems. Therefore, vinegar consumption could help people improve their overall health not only now but in the future.

Because lots of people have issues controlling their blood sugar levels, it is good to try to manage the number of carbs that people consume. Not only does vinegar not contain any carbohydrates, but it could remove carbohydrates from the bloodstream, helping prevent the development of numerous metabolic issues that might lead to major health complications down the road.

The Worst Condiment for Weight Loss

On the other hand, the worst condiment for individuals trying to stick to a diet with a low amount of carbohydrates is ketchup. Ketchup is one of the most popular condiments, particularly among children. Lots of people like to coat their hot dogs, hamburgers, and french fries in ketchup. The bad news is that ketchup is not exactly a healthy condiment. It is particularly unhealthy for individuals who are trying to avoid carbohydrates.

According to the USDA, the nutrition facts in a single serving of ketchup include:

  • 17 total calories
  • 0 grams of fat
  • 154 mg of sodium
  • 4.7 total carbs, including 3.6 grams of sugar
  • 0.2 grams of protein

Notably, most people use far more than a single tablespoon of ketchup on just about everything. Therefore, the number of carbohydrates people can pack into a single meal with ketchup can escalate quickly. For all of these reasons, everyone must avoid ketchup, particularly if they are trying to stick to a low carbohydrate diet. When it comes to hot dogs and hamburgers, mustard is a much better condiment to choose from.

Furthermore, a lot of brands of ketchup are made with something called high fructose corn syrup. Even though ketchup is not traditionally seen as a sweet condiment, high fructose corn syrup also gives soda its sweet taste. Medical studies have already shown that high fructose corn syrup can lead to metabolic problems, including issues regulating the body’s blood sugar levels. If the body has trouble controlling these levels, this could lead to long-term health complications that can adversely impact someone’s quality of life.

Ketchup does contain quite a bit of sugar, but with Noom no foods are off-limits, so ketchup fits into your plan. Check out how to lose weight and eat all the foods you love with the app’s free trial offer!

Gluten-Free

The Best and Worst Condiments for Weight Loss: Gluten-Free Diets

The Best Condiment for Weight Loss

There are lots of reasons why someone might want to stick to a gluten-free diet. Some people have gluten sensitivity issues, while others might be trying to lose weight or train for an athletic event. The best condiment for individuals who are trying to follow a gluten-free diet is pico de gallo. Pico de gallo is popular in tacos, burritos, and as a dip. Pico de gallo is chiefly made from tomatoes, onions, peppers, and lime. Therefore, the exact nutrition facts of pico de gallo will vary slightly depending on how much of each ingredient someone uses. The most significant benefit of going with pico de gallo is that it does not contain any gluten.

At the same time, it is still a good idea to take a closer look at the nutrition facts of pico de gallo. According to the USDA, 2 tablespoons of pico de gallo includes:

  • Close to 10 calories
  • 150 mg of sodium
  • 0 grams of fat
  • 3 grams of total carbohydrates, including 2 grams of sugar
  • 0 grams of protein

People need to watch how much pico de gallo they consume due to the sugar content; this is still a healthy condiment choice.

An added benefit of eating spicy pico de gallo is the capsaicin content. Capsaicin is what gives hot peppers their kick. If the pico de gallo is particularly spicy, there is a high content of spicy peppers, including capsaicin. Medical studies have shown that capsaicin can help people promote their basal metabolic health. Specifically, capsaicin has been shown to increase the body’s metabolic rate, boosting its energy expenditure. For those who are trying to control their weight, this could be helpful. Ramping up the body’s metabolic rate could increase the rate at which calories are burned.

The Worst Condiment for Weight Loss

There are lots of people who love barbecue sauce. It is a staple condiment for many people, and there are gluten-free options out there, but you have to look at the ingredient lists closely. Unfortunately, barbecue sauce is far from healthy. There are multiple problems with barbecue sauce. Many varieties contain extreme amounts of sodium and sugar in a single serving. Depending on the exact brand people choose, sugar content in two tablespoons of BBQ sauce could range from 10 to 13 grams of sugar and anywhere from 280 to 350 mg of sodium. Furthermore, the vast majority of people do not limit themselves to a single serving of barbecue sauce. Therefore, this only adds to the problems with this unhealthy condiment.

The exact nutrition facts of barbecue sauce are going to vary depending on the brand; however, one sample profile of one tablespoon of BBQ sauce from the USDA includes:

  • 28 total calories
  • 0.1 grams of fat
  • 199 mg of sodium
  • 6.5 grams of total carbohydrates with 5.2 grams of sugar
  • 0.1 grams of protein

It is important for anyone using BBQ sauce to try to limit how much they use. Furthermore, the nutrition facts of barbecue sauce can range significantly. Therefore, it is a good idea for everyone to look at the nutrition facts of their barbecue sauce before deciding to use it.

Finally, individuals who consume a lot of barbecue sauce may consume a lot of barbecues or smoked meat. Studies have shown that individuals who consume meat and barbecue sauce might be at a greater risk of specific long-term health issues.

Vegetarian

The Best and Worst Condiments for Weight Loss: Vegetarian Diet

The Best Condiment for Weight Loss

For those who are looking for a condiment for a vegetarian diet, there are options available. One of the best condiments for weight loss is hot sauce. Of course, hot sauce is excellent for adding a bit of a kick to numerous dishes. There are plenty of options out there, ranging from Tabasco to Sriracha. Therefore, it is a good idea for everyone to think about each hot sauce’s flavor, potency, and nutrition facts.

In addition to being a versatile condiment, hot sauce also has a favorable nutrition profile. According to the nutrition facts of one teaspoon hot sauce from the USDA, a single serving includes:

  • 0.5 calories
  • 0 grams of fat
  • 124 mg of sodium
  • 0.1 grams of total carbohydrates, coming from sugar
  • 0 grams of protein

Importantly, people need to know that the serving size of hot sauce is one teaspoon. Depending on the hot sauce, this may or may not be a lot. As mentioned above, capsaicin is what gives hot sauce its kick. In addition to capsaicin helping people control their metabolic rate and sugar levels, medical studies have also shown that capsaicin can help people who suffer from weight issues.

Capsaicin can help people manage their weight, leading to a healthier lifestyle overall. Because hot sauce is a versatile condiment that can be added to meat, dips, soups, and more, it is a good idea for everyone on a vegetarian diet to think about giving hot sauce a try. At the same time, keep in mind that hot sauce can have a lot of sodium, so read the nutrition facts carefully.

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The Worst Condiment for Weight Loss

There are numerous types of sour cream available. Some people decide to go with traditional sour cream, or other people might decide to go with light sour cream. There are even fat-free sour cream varieties. Therefore, depending on the exact type of sour cream someone buys, the nutrition profile will be a bit different. At the same time, none of them are particularly healthy. The calories and fat that are located in sour cream can add up very quickly. For example, some sour cream brands might have as much as 60 calories and 5 grams of fat in 2 tablespoons alone.

According to nutrition facts from the USDA, one tablespoon of light sour cream contains:

  • 16 total calories
  • 1.3 grams of total fat, with 0.8 grams of saturated fat
  • 4.2 mg of cholesterol
  • 10 mg of sodium
  • 0.8 grams of carbohydrates, with 0 grams of sugar
  • 0.4 grams of protein

Keep in mind that this is for light sour cream, so the nutrition profile of traditional sour cream will feature more fat and more calories. Furthermore, people rarely stick to a single tablespoon of sour cream.

Everyone must try to limit their fat intake, particularly saturated fat, which sour cream contains a lot of. A diet that is high in saturated fat has been linked to medical problems in numerous medical studies. For all of these reasons, everyone must try to limit their intake of sour cream.

Recipes

An Overview of Healthier Condiment Recipes: Plenty of Options for Replacements

Healthy BBQ Sauce

The good news is that there are healthy alternatives to some of the unhealthy condiments for weight loss on this list. One of the unhealthy condiments that were highlighted is barbecue sauce. For those who are looking for a healthier alternative:

  • 1 large onion
  • 2 garlic cloves
  • 1 cup of tomato sauce
  • ¾ cup of water
  • ⅓ cup of maple syrup
  • 2 tablespoons of apple cider vinegar
  • 1 tablespoon of balsamic vinegar
  • 1 tablespoon of molasses
  • 1 teaspoon of smoked paprika
  • ¼ teaspoon of chili powder
  • 2 teaspoons of soy sauce

First, preheat a saute pan over medium heat. Cook the onion for between 7 and 10 minutes. Allow the onions to caramelize.

Allow the onion to turn golden, add the garlic and cook for about 30 seconds. Be sure to stir the garlic so that it does not burn. Then, deglaze the pan with a quarter cup of water.

After this, toss in the remaining ingredients. This includes the rest of the water, the apple cider vinegar, the tomato sauce, the maple syrup, the paprika, the chili powder, the soy sauce, and the balsamic vinegar. Add salt and black pepper to taste, if desired. Allow all of the ingredients to simmer and cook for about 5 minutes. Finally, transfer everything to a blender and blend it until it is smooth.

The nutrition facts of this recipe include:

Serving size: 4 tablespoons

  • 52 calories
  • 505 mg of sodium
  • 13 grams of carbohydrates with 10 grams of sugar
  • 0 grams of fat
  • 1 gram of protein

Remember that the serving sizes for four tablespoons, not one or two tablespoons like traditional types of barbecue sauce. This barbecue sauce is far healthier than conventional options. Furthermore, note that this recipe contains various vinegar types, which is highlighted as a healthy condiment above.

Healthy Keto Mayonnaise

Mayonnaise is also highlighted on this list as an unhealthy condiment for a variety of reasons. The good news is that for those looking to stick to a keto diet, there is a recipe for keto-friendly mayonnaise. This recipe does contain a high amount of fat; however, it is not saturated or trans fat. Therefore, this healthy keto recipe does line up with numerous other types of keto condiments for weight loss.

The ingredients in this recipe include:

  • 1 egg warmed to room temperature
  • 1 cup of light olive oil
  • 2 tablespoons of apple cider vinegar
  • ¼ teaspoon of salt
  • ½ teaspoon of mustard

It should take about two hours for the egg to reach room temperature once it is removed from the refrigerator. Then, open the egg and separate the egg yolk from the egg white. Remove the egg white and save it for something else. Leave out the egg yolk.

Pull out a mason jar and add the egg yolk, olive oil, mustard, apple cider vinegar, and salt to the jar. Place all of the items in an immersion blender. Turn on the blender and blend all of the ingredients for about 30 seconds. Once this is finished, the mixture should resemble the consistency of mayonnaise. You may need to mix this recipe multiple times; however, you have your keto-friendly mayonnaise once everything is emulsified.

The nutrition facts of this recipe include:

  • Serving size: 1 tablespoon
  • 124 calories
  • 0 grams of carbohydrates
  • 14.3 grams of fat
  • 0 grams of protein

Even though this condiment still has a high calorie and fat content, most calories come from healthy fats that are not trans fat or saturated fats. Therefore, this condiment is suitable for people looking to stick to a keto-friendly diet and would like a healthier alternative to traditional mayonnaise.

Low-Calorie Condiment List

A Checklist of Condiments for Weight Loss: 25 Calories or Less Per Serving

For those who are looking for condiments for weight loss that have 25 calories or less per serving, there are plenty of options from which to choose! On the other hand, it is critical to remember that the vast majority of people use far more than just a single serving of most condiments. Therefore, everyone has to carefully think about these nutrition facts and compare them to how much they are using. You may also notice some of the condiments on this list are also listed as the worst in condiments. We have always suggested consuming foods in moderation, so you can enjoy the things you love the most and still lose weight.

Some of the top options for low-calorie condiments for weight loss include:

  • Sriracha: This is an incredibly popular hot sauce selection that isn’t going anywhere anytime soon. A single teaspoon of Sriracha is enough to provide a kick to just about any recipe and only contains five calories. It also has a gram of carbs (0.5 grams of sugar) and 150 mg of sodium.
  • Green Chile Sauce: Green chile sauce is another superb low-calorie condiment option. Coming in at only 5 calories, this condiment is popular on Mexican and South American dishes. It does have 240 mg of sodium, so use this marinade-style sauce sparingly.
  • Tabasco Sauce: Another great low-calorie option is tabasco. This smoky sauce packs quite a punch, even in small quantities. It also has zero calories and only 120 mg of sodium in a single teaspoon. Tabasco is also a great option for mixing with other condiments for weight loss as well.
  • Barbecue Sauce: There are lots of BBQ sauce varieties, so everyone needs to read the nutrition facts on specific brands; however, there are options for low-calorie BBQ sauce, so this is a potentially healthy condiment that continues to go great with hot dogs and burgers. Be wary of the potential sugar content in sweet BBQ sauce.
  • Ketchup: Even though many ketchup brands do contain high-fructose corn syrup (so read the nutrition facts very carefully), a single tablespoon of ketchup only has about 15 calories, so this is another low-calorie condiment that goes great on numerous dishes. Some brands of ketchup could have three or four grams of sugar per serving, so use sparingly.
  • Mustard: Mustard of all varieties, including spicy and yellow, are consistently ranked among the healthiest condiments for weight loss out there. Therefore, it should come as no surprise that mustard has only five calories in a single teaspoon. There is plenty of wiggle room for people to pour on the mustard if they would like. Of note, honey mustard usually has closer to 10 calories per teaspoon and significantly more carbs (2 carbs per serving of honey mustard instead of 0 for yellow mustard and spicy mustard).
  • Relish: Even though relish is not the most popular condiment, this is a low-calorie condiment that many people like on hot dogs and bratwursts. One serving of relish is a single tablespoon, which contains 15 calories. A single serving of sweet relish does contain four grams of carbs, so it is important to use relish sparingly.
  • Teriyaki: Finally, teriyaki sauce is also a tremendous low-calorie condiment. A single tablespoon usually has about 15 calories in it, depending on the brand. On the other hand, teriyaki has to be used sparingly. A single tablespoon of teriyaki sauce contains 220 mg of sodium and three grams of carbs, most of which come from sugar.

If you are looking for a way to reduce the calories you get from your condiments for weight loss, why not give a couple of these a try on your next recipe? They will provide a bit of added kick of flavor to your meal without dramatically increasing the calorie content.

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5-Minute Fun Exercises

Fun 5-Minute Exercises to Burn Off Those Extra Calories

For those looking to burn off those extra calories, cardio exercises are merely going to burn the most calories in the shortest amount of time. For these reasons, it should come as no surprise that activities like swimming, running, and cross country skiing tend to clock in at the top of the list of most calories burned in a single hour. At the same time, people need to understand that the number of calories they are going to burn in a given period depends on several factors, including:

  • How long someone is exercising
  • The type of shape someone is in
  • The intensity of the exercise
  • The gender of the individual
  • The person’s overall weight and height

In general, someone who is in better shape will not burn as many calories in a given time because their body does not have to work as hard. Furthermore, the more someone weighs, the harder they will have to work to perform the same activities. Therefore, individuals who weigh more are usually going to burn more calories performing the same exercise.

Simultaneously, there are a few quick 5-minute exercises that people can perform to burn a few extra calories. Some of the top ideas include:

Pedal a Stationary Bike at High-Intensity

Those who are on a time crunch might want to hop on a stationary bike and pedal it at a high-intensity level for about 5 minutes. In general, someone who weighs about 155 lbs can expect to burn between 40 and 45 calories in only five minutes if they continuously pedal the bike.

Those who would like to increase the number of calories, they burn while pedaling a stationary bike might be a good idea to turn up the resistance. If individuals turn up the resistance on the stationary bike while maintaining the same tempo, they will burn even more calories.

Jumping Rope for Five Minutes

Another excellent cardio exercise for people who would like to burn a few extra calories is jumping rope. Many people haven’t tried jump-roping since grade school; however, this is an incredibly challenging workout once people get beyond a few seconds. Individuals who weigh about 155 lbs can expect to burn between 40 and 50 calories if they jump rope at high intensity for 5 minutes.

Anyone who would like to increase the number of calories they can burn in 5 minutes while jumping rope should consider jumping rope with a weighted rope Instead. This is an incredibly challenging exercise; however, doing this for five minutes is sure to add on a few extra calories burned.

High-Knee Running

Another great exercise that people can try if they have a few spare minutes is high-knee running. Even though running alone is already going to burn a tremendous number of calories in an hour, high-knee running is even more challenging. In general, running at a moderate pace for about an hour will burn 800 calories for a 155-pound person, which equates to about 65 calories in 5 minutes.

Someone who decides to do high-knee running for five minutes will be able to burn a similar number of calories. The good news is that there are ways for people to get even more out of their high-knee running activities. For example, people may want to try attaching weights to their wrists and ankles to make the workout even more challenging.

Butt Kicks for Five Minutes

Another great cardio workout that you can do with no equipment, similar to high-knee running, is butt kicks. To do butt kicks, lift one heel toward your butt at high speed (but do not kick too hard). Your heel should impact the buttock on the same side, and you should get off the ground slightly. Once that heel returns to the ground, repeat with the heel on the other side.

Rapidly repeat this motion for about five minutes to burn a lot of calories. This exercise should burn somewhere between 40 and 60 calories in five minutes of work. For an added boost, try pumping your arms at high speed as you go through this workout.

Mountain Climbers for Five Minutes

Mountain climbers are not only a cardio workout, but they double as a full-body workout, as they engage everything from your neck down to your legs. Therefore, people can burn a lot of calories in a short period. To do mountain climbers, start in the plank position (which is also the push-up position). Then, place your shoulders directly over your hands and engage your core. Lift your right knee to your chest. Then, return that leg to the plank position. Repeat this with the left knee on the other side. Continue making this motion and as you get more comfortable with it, increase the speed.
This workout should burn somewhere between 40 and 60 calories in only five minutes. If you would like to make this workout even harder, consider adding weights to your ankles. This is a challenging exercise to continue for five minutes, so think about starting with 60 seconds with a break in between. Then, consider trying to increase the length of time you can continue this exercise without stopping.

These are just a few exercises that people can try if they would like to burn extra calories in a few spare minutes. The good news is that many of these exercises do not require equipment. Therefore, individuals should be able to do many of these workouts just about anywhere. That way, everyone can make sure they are using their time wisely and remaining in shape as much as possible. Some people could even try these exercises as a way to “work for” their condiments for weight loss!

The Noom weight loss program encourages exercise with a payback program. When you log your exercise on the app, you automatically earn back 50% of the calories burned to your daily calorie bank. It’s as simple as a few taps on your mobile screen. Check it out with your very own free trial offer today!

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