The Reality Regarding Snacking and Weight Reduction

 

Pistachios: The Best Snack For Weight Loss

Video taken from the channel: DoctorOz


 

Are These Snacks Making You Gain Weight?

Video taken from the channel: DoctorOz


 

WHY I DON’T SNACK Hormones Weight Loss & Bloating

Video taken from the channel: Jordan Waddell


 

Best snacks when you are trying to lose weight

Video taken from the channel: BJC Health


 

Snacking vs. Fat Loss | The Dangers of Snacking Between Meals | Insulin SpikingThomas DeLauer

Video taken from the channel: Thomas DeLauer


 

Weight management: How to snack smart

Video taken from the channel: Ohio State Wexner Medical Center


 

The Truth About Snacking and Weight Loss

Video taken from the channel: Jennifer Powter


Snacking is also often touted as a way to control appetite in those looking to lose weight or maintain it, but several studies suggest eating snacks can actually have the reverse effect by increasing the total number of calories a person eats in a day rather than reducing it. Plus, not snacking allows your body a break between meals. And today we’ve got even more evidence to support the finding that snacking may not help you keep off pounds. A new study from Drexel University, published in the journal Appetite, found that.

Fresh fruits are one of the best snacks for weight loss When trying to lose weight you need to focus on every meal you are consuming. Other than the three meals you need to monitor the. The Science of snacking and weight loss 1) Eating frequent meals, as opposed to three big meals, leads to fatty liver disease Study leader Dr Mireille Serlie, with the Academic Medical Centre. The TEF is why some people recommend snacking to lose weight or to “keep your metabolism humming.” Though the theory sounds good, it’s flawed. The TEF is related to what you ea.

For example, a study in 17 people with diabetes reported that munching on snacks high in protein and slow-digesting carbs resulted in an average weight loss of 2.2 pounds (1 kg) within 4. Snacking Before Bed May Slow Weight Loss (fat oxidation) by Mike Mutzel. 0 comments. Facebook 0 Tweet 0 Email 0 Print 0. Eating close to bedtime may slow down weight loss, two new studies find.

To snack healthy is an important part of losing weight. Healthy snacking can help in preventing overeating or binge eating. Eating nutritious and filling snacks can also be an effective in providing you with sufficient protein, carbs, fat and fibre. However, to find healthy snacking.

Weight Loss: 5 Healthy Bedtime Snacks That Can Amp Up Your Metabolism Eating a light, small but nutrient-dense snack at night might provide with the energy you need for metabolic functions while. A healthy snack nourishes your body, satisfies you, and helps you on your weight loss journey by reducing the likelihood of overeating later on. “The more satisfied we physically feel, the simpler it becomes to.

List of related literature:

Subtrend: Losing weight, portion control, and calorie watching has been of interest for many years, but there is no evidence that limiting snack consumption to 100 cal at a time contributes to weight loss or controls hunger.

“An Integrated Approach to New Food Product Development” by Howard R. Moskowitz, I. Sam Saguy, Tim Straus
from An Integrated Approach to New Food Product Development
by Howard R. Moskowitz, I. Sam Saguy, Tim Straus
CRC Press, 2009

Discovering that snacking can aid in weight loss/maintenance was a revelation to me.

“The Skinnygirl Dish: Easy Recipes for Your Naturally Thin Life” by Bethenny Frankel, Eve Adamson
from The Skinnygirl Dish: Easy Recipes for Your Naturally Thin Life
by Bethenny Frankel, Eve Adamson
Atria Books, 2010

Some even feel that snacking more will help lose weight, as ridiculous as that sounds.

“The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting” by Jimmy Moore, Dr. Jason Fung
from The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting
by Jimmy Moore, Dr. Jason Fung
Victory Belt Publishing, 2016

In summary, there is consistent evidence that exercise can acutely reduce cravings, attentional bias and snack food consumption among regular snackers who are abstinent, especially in situations where snacking behavior may be most hard to self-regulate.

“The Exercise Effect on Mental Health: Neurobiological Mechanisms” by Henning Budde, Mirko Wegner
from The Exercise Effect on Mental Health: Neurobiological Mechanisms
by Henning Budde, Mirko Wegner
Taylor & Francis, 2018

In the late 1990s and early 2000s, after Bratman published articles and eventually a book about the phenomenon, the medical community began to recognize orthorexia as a very real form of disordered eating—one that fixates on the supposed health and purity of food as opposed to its calorie content.

“Anti-Diet: Reclaim Your Time, Money, Well-Being, and Happiness Through Intuitive Eating” by Christy Harrison
from Anti-Diet: Reclaim Your Time, Money, Well-Being, and Happiness Through Intuitive Eating
by Christy Harrison
Little, Brown, 2019

When the cognitive resolve to maintain these restrictive habits is abandoned in response to emotional and external disinhibitors, the subsequent overeating can lead to weight regain, which then triggers the cycle to begin again.

“Handbook of Behavior, Food and Nutrition” by Victor R. Preedy, Ronald Ross Watson, Colin R. Martin
from Handbook of Behavior, Food and Nutrition
by Victor R. Preedy, Ronald Ross Watson, Colin R. Martin
Springer New York, 2011

Truth is, even if every meal and snack was perfectly balanced according to 1:1:1, both of these eating patterns make it very difficult to lose weight.

“The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss” by Rania Batayneh, Eve Adamson
from The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss
by Rania Batayneh, Eve Adamson
Rodale Books, 2013

Truth: There’s no direct link between snacking and body weight.

“Academy of Nutrition and Dietetics Complete Food and Nutrition Guide, 5th Ed” by Roberta Larson Duyff
from Academy of Nutrition and Dietetics Complete Food and Nutrition Guide, 5th Ed
by Roberta Larson Duyff
HMH Books, 2017

Not snacking also keeps your calories down.

“Keto for Life: Look Better, Feel Better, and Watch the Weight Fall off with 160+ Delicious High-Fat Recipes” by Mellissa Sevigny
from Keto for Life: Look Better, Feel Better, and Watch the Weight Fall off with 160+ Delicious High-Fat Recipes
by Mellissa Sevigny
Victory Belt Publishing, 2018

The lesson to be learned from all this is not that eating saturated fat doesn’t make you fat, or that willpower has no relationship to weight loss.

“The Gluten Lie: And Other Myths About What You Eat” by Alan Levinovitz
from The Gluten Lie: And Other Myths About What You Eat
by Alan Levinovitz
Regan Arts., 2015

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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73 comments

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  • Thank you, im just new to weight loss just started on april 3 this gives me some knowledge on how i can avoid snacks wish me luck..

  • Why do they feel the need to be so wasteful, and walk on all those pistachios?
    Are they so mentally challenged that they could not find a way to make to make a big impression on the audience any other way?
    I just feel that way to many people struggle to afford healthy foods, and for a doctor to be a part of the wasting is a violation of his oath!

  • I eat at 10am, then my last meal is at 5:30pm. No snacks in between. But i don’t do ketogenic diet anymore since the start of this month, i’m scared that it’s not enough.

  • You’re not going to lose weight eating pistachios. They’re too calorie dense, so you should only consume a handful if you want them in your diet. Cruciferous vegetables like broccoli, cauliflower, cabbage, etc or just vegetables would be better because you get more volume from their caloric value. Also they’re high in fiber which will sustain hunger while providing a wide variety of nutrients.

  • please clarify if drinking green tea throughout the day is breaking the fast or is ok, as you say, plain tea, but I dont know what PLAIN tea is as strange as that may sound. I dont want to make any mistakes, I am new to this lifestyle and I want to make sure to do this correctly as otherwise, whats the point. thank you for all your amazing effort, dedication, love, intention, passion, knowledge……….

  • It’s weird, I started the Keto diet 6 days ago (16th of April, a day after my 25th birthday, realizing I had to change something), and with it the Intermitting Fasting.
    The first two days were the usual 16-8 IF. On the third day it became 20-8 IF. And for three days now I’m at a 24-0 Fasting.
    And that’s because I just don’t feel hungry. Is that normal in the first week of the Keto Diet? Is there maybe something lacking that would start the hunger?

    Or is it really the restriction of food (I’m Italian & I live in Germany, so I ate a lot of Pasta & Bread lol) just mean a restriction of snacks that I usually would have in my normal diet?

  • What about brushing out teeth or mouthwash spike insulin? Could that cause us to temporarily stop burning fat and more so stop autophagy? Is that destroying my 48-72 hr autophagy fast?

  • Hey Thomas,

    28 yr old male
    195lbs
    5’9″
    25%bf

    I am practicing intermittent fasting almost 20hrs every day and heavy weight training MonFri.

    -A post workout protein shake breaks my fast at 2pm.

    -My first meal is 3pm eggs and bacon, avocado,butter macadamia nuts.

    -Would i benefit from waiting and eating that meal at 4pm instead?
    Im usually starving ��

    -& Should 6pm be my last meal?

    -I know you mentioned two meals a day is better than one.

    -The shake and my two meals, my daily protein totals would be around 96g correct? -If the body takes in 32g every hr?

    -Im having trouble hitting 2000 calories when i fast this way and i worry im not eating enough.

    -Please advise… how would you recommend combining I.F. and weight training for losing fat/ building muscle.

    Extremely grateful for all of your videos, Subscriber in Ak

  • There’s a simple problem with the entire fasting idea. If you need 2400 calories per day and eat 150 calories every hour that you’re awake, chances are that you can burn it off as it digests. If you fast for 20 hours every day by eating 1200 calories at 3pm and another 1200 calories at 7pm, you can’t use all those calories before the end of the day. They HAVE to be stored as fat.

  • Great tips! I’m going to try the 3 meals for two weeks and see how I feel! And your lunch looks great ���� I could eat that for breakfast, lunch and dinner! Btw, can you do a video on breakfast ideas? I’m stuck making the same things lol!

  • Thanks for this video Thomas. Is the negative effect the same with the following scenario; sip a large bulletproof over the course of an hour-or two, followed by sipping a large diet coke over the next couple hours? A couple days a week, I rideshare and to avoid snacking that’s what I’ll do to hold me off until I get home and have dinner.

  • This was a shitty segment. They literally had someone put yellow and blue beads on a plate to symbolize gut bacteria. Who’s the poor fucking soul who made that, I wonder?

  • question I have my breakfast and I have multiple cups of tea with some form of creamer for 1-2 hrs directly after eating. Is there a time limit on meals? Any issue with how I’m doing this?

  • what if i’m consuming Nescafe with 3 tsp full fat whipping cream added? kinda like bulletproof coffee?? would that be like snacking?? i’m not intermittent fasting…but will that hinder the process of fat burning (ketosis)?

  • I would have never thought of snacking this way. I feel like we’ve always been told to snack to boost your metabolism. But what your saying totally makes sense. I’m going to try this. Thank you!!!!

  • Guys, burn fat does not have to be difficult (I used to think it did). I’ll give you some advice right now. Look for a diet plan known as Custokebon Secrets. Seriously, that course has transformed my entire life. I probably shouldn’t even be talking about it because I don’t want a bunch of other guys out there running the same “game” but whatever, I’m in a great mood today so I will share the wealth haha.

  • Can your weight loss stall if you don’t get enough calories consistently during your feeding window? How low is too low under your TDEE?

  • As a type 1 diabetic with 24/7 insulin being pumped into me that is active for about 3 hours this makes it sound impossible to lose weight.
    Alternatively going keto sounds really dangerous to me as I’m afraid my blood sugar will drop too low during sleep and my liver won’t have reserves to dump into my blood..

  • Thank you for making this pop up on my phone while I’m sitting at home trying to convince myself to push lunch back an hour or so �� awesome vid Thomas!

  • I find that eating twice a day (1:00 pm and 7:00 pm) works best for me! This eating window has helped me to do a 24 hour fast without much challenge! Thank you for explaining this concept in the most relatable way possible! I hope people take away all the benefits from this video and give their digestive tract a break!<3

  • There are poor who hardly afford eating pistachios all their life and you just thrown them on the floor stood over them.
    Pathetic, Disgraceful & Inhuman.

  • Am I the only one not thinking about the wasted pistachios but more focused on how creepy it is that he holds her hand to bring her everywhere…

  • only eat a grapefruit and a coffee in the morning 9-10,thats it until 3 pm when i have a coffee w no sugar.i used to have a banana then as well but now i only have kiwi or some cherries, at 6pm i eat my dinner and i have learnt to make fantastic dinners now days from watching wonderful videos like yours,my blood sugars are between 5.8 and 9.5 ish so i think thats good
    i have improved massively in the last few weeks.ps i love you Tom thanks for your videos

  • A few months ago I had been snacking in between lunch and dinner and noticed I had put on a bit of weight, and the stomach was storing the fat a bit. So I stopped snacking in between my lunch and dinner and now losing the weight again. I kinda forgotten that it disrupted my digestive system. Thanks for this, such a great reminder.

  • I eat 2 meals a day in a 5-6 hour window. The first meal is a smaller one usually a salad with an egg or bone broth, etc. and the second meat and a vegetable. Sometimes, I would have a snack or my dessert in-between. Is that a close enough window where it didn’t matter and is not really snacking?!?

  • Thomas Delauer, I’m Type 1 diabetic and take two different types of insulin one fast-acting and one basil that lasts 24 hours so I might always an absorption mode? no chance for me to ever get shredded lol?

  • First of all, thanks for all the knowledge!! I really don’t know how to fit the supplements in my fasting routine (18/6). I do have two meals a day but idk where should I fit my protein shake for example. Can you help? Haha thanks again

  • Does it count as snacking between meals if you’re continually sipping on bulletproof drinks? Is it better to drink it all in one rather than space throughout the day?

  • This is nonsense. You can’t dumb this down by ignoring the glycemic load of what you eat. One peanut is going to spike insulin for about 3 minutes, which is very different to what happens when eating a meal.

  • It isn’t the junkfood that makes you fat. It is when you eat it. Instead of between meals, eat them at the end of your meal while the body is spiking insulin and it will help prevent binging between meals.

  • Don’t downplay the progress. That is great progress! And to me there was a big difference in between those photos. I love your videos. Thank you! I’m going through terrible digestive issues right now & just need ideas for high fiber meals.

  • I get cravings for pistachios every couple of weeks and eat a entire bag in a night and then don’t have any until the cravings kick in again.

  • I look up the food I’m eating to really get in the zone. Occasionally that food is celebrated by a doctor; all is right with the world.

    Pisstacheo

  • Our bodies supposedly adjust to our workouts, so the concept of muscle confusion is introduced. Is there a concept of “meal confusion” where there is benefit to changing up eating times or food?

  • Again, thank you Thomas. I already set and follow my weekly plan and I am disciplined enough to not eat when it is not planed. And guess what? I have results ;).

  • Thomas this is a great video! I love it! Very informative! If I can deplete my glucagon storage by just giving you thumbs up the whole day I would but life gets in the way. Lol! Thanks for the videos and all you do and your staff!. ������

  • This explains a lot. Since going Keto / IF (OMAD) it takes a lot longer for my stomach to actually rumble. I guess I’m fat-adapted. The cravings are gone and I no longer think about food and where my next meal is coming from ALL DAY long. It used to consume my mind, time and most of my days. Without these Carb-eating microbes (the wrong kind), there are no carb-craving episodes, because I am no longer being manipulated by “aliens” within me:)

  • thank you for the info i have often wondered about this not just from the insulin /postabsorbtive phase, etc but over the years i have grown to wonder about snacking just making us want to eat more i watched an eating experiment, where the subject went from constantly dieting to kind of just “intuitive eating” and she noted as the weeks went on that the more she ate and drank, the more she wanted to. and in 6 weeks she gained almost 30 lbs. When i was young we almost never snacked and were never overweight i am not saying that is the only cause because i don’t think it is but i’m wondering if our snack mentality has increased our appetites in general think about this does a snack really make you eat less at your meal no not for me it doesn’t.

  • Hello mr thomas
    Im from Brazil and have a question… if insulin prevent the body from breaking fat, and we shouldnt eat every 3 hours, how can normal people (not fasting or keto) drop weight in gymns and “normal “ diets? Explend the mechanism to us, because I was not very good doing keto. My Tryglicerids didnt drop for 3months and I Quited. I trusth your science very much sr. Thanks.

  • watching about Pistachios while eating Pistachios:D Glory to God The Father for creating everything and those delicious Pistachios in Lord Jesus Christ name:)

  • So I intermittent fast between 16-18 hour 5 days a week. I start my fast between 6 7 PM and keep it up until about 12 12:30 PM the next day. I Have lost 12 pounds in about 7 weeks or so. I was drinking 3 4 cups a day, so I decided to cut back to just one in the morning and tea the rest of the day. I tried straight black coffee for the first 3 weeks, but couldn’t handle it. So about 3 weeks in I started adding 2 tsp of powdered creamer at about 6:30 am while still in my fast. I continue to lose weight, so I did not think it was too big of a deal. So does my body reset at that point, or does it burn off those sugars in an hour or so and continue the fast….or what…?

  • Just subscribed I have a wellness coach and she just recommended the three meals a day! I’m trying to heal my body from pcos Hoping to learn more from you.

  • If I’m already fasting 16 hours a day do I need to fast in between meals? Normally I eat breakfast at 7 AM then a snack at 10 AM and my last meal at 3 PM. Taking out that snack is mentally hard for me since I’m a student in school and I get hungry

  • You’re are not getting any of those “pistachios “ people
    No matter what happens to the dam things
    How have we become so sensitive to everything that breathes these days
    Doctor OZ and his staff are only trying to point out
    The Heart Healthy snack and it’s benefits
    OI get it, it’s too clean, not enough drama for you to agree on
    Again, patronizing the evils of the ��world
    Only to punish the good in life
    Excuse me folks, I just dropped a slice of pizza�� on the floor
    It’s OK everyone, I’ll still eat the dam thing (I believe we”ALL” have become nuts��) W0W
    And if I’m nuts �� too,
    Can I be a “PISTACHIO “‼️��

  • I used to eat like every 2 hours and realized that’s part of the reason why I couldn’t lose weight. I would eat because I thought I would go into “starvation mode” even when I wasn’t hungry. Then I found an article that said starvation mode doesn’t kick in after 2 or 3 hours. You do not gain weight by eating less. Lol, I feel so silly now, but there’s this “starvation mode” misconception that makes people think they need to eat more so they don’t gain weight, but that doesn’t even make sense.

  • I’m glad you’re feeling so well and not restricting your calories. That meal looks so good! Love avocado toast. �� Also, congrats on the progress. You can really see the difference in your before and after photos.

  • I’m sorry but that lady sounds like she couldn’t put in a complete thought just saying she’s not the best in expressing or elaborating.

  • OMG! Could this also be why I’ve been looking like a bloated troll as of late?? I constantly eat even though I make sure to maintain a deficit throughout the entire day. I probably could look better without all the in between meals.

  • Thank you so much I totally agree with you and its so helpful. Jackson is so funny how he stays at that the door and checks the weather lol

  • Snacking has taken over my life with the holiday season! Thank you so much for sharing this! I’m going to definitely remember this next time I have a want for sugar snack. Do you have any tips on getting through the cravings for carbs and sugar because those are mine. (I am vegan, so maybe it is a protein link). Thank you!

  • I just recently found you and love your videos and meal ideas! Thank you so much. Also, if you have pcos and are trying to balance your hormones, please stay away from eggs ��

  • Goodness is there anything that Companies make we can have..Why make them if we shouldn’t it..den say oh u Gon die if u eat it Goodness.. Moderation

  • Can you speak on how sleep effects weightless? The pathophysiology of it? I work night shift at the hospital. Is it impossible to reach my goal due to only getting 4 hours of sleep a night when I work?

  • I am a believer in not snacking and IF, but how can you explain people like Athlean X and people who follow his program and they don’t do IF, they snack and they see weight loss results? Do they have better metabolisms or something?

  • So, basically your insulin level in your body will drop after fasting for at least 16 hours?? Answer please, i need a better understanding. thanks!

  • He did not just throw a bunch of pistachios on the floor, like do you know how expensive that is. What even is wrong with this show. saying,” healthy food, they are so good for you,” but let me just throw some food on the floor cuz it makes it more important or something.

  • I am lucky that in our house we have tones of such dry fruits such as Almonds, cashew, peanuts, pistachio, wall nuts…i feel like i am king of the world in terms of eating them every day approx 700gms early in the morning ��

  • Hello there, have you considered Custokebon Secrets yet? Just do a google search. On there you will discover a great tips about how you can lost a lot of weight. Why not give it a chance? maybe it’ll work for you too.

  • This video is definitely amazing! It helps me remember of times when my spouse used Custokebon Secrets to lose 17 pounds and enjoy being healthy again! Most of us want to lose fat, however we also need to stay healthy, and that is what Custokebon Secrets given.

  • You wonder that if they can add these flavourings to snacks to make them so tasty why not try to add them to vegetables? Win win on both counts of flavour and real food.

  • Anybody know what is Fenoboci Diet Plan about? I hear lots of people lost a lot of weight with Fenoboci Diet Plan (look on google search engine).

  • That’s like $100 in pistachios and this guy walking all over them like an affluent prick. Then gonna talk about how great they are.

  • This was one of the most stupid idiot demonstrations that I have ever seen,,why would you dump nuts on the floor…the step into & on them. What message does that send or mean to anyone.. Fxck.
    Then the clear plastic tubes that he tells the young girl to dump pretzels into has no meaning????
    This guy is a loser … he had to be paid by the NUT INDUSTRY as he keeps telling you to go out and buy some … A 4 year old could have put together a better Video.. I rate it as Piss Ass Poor..

  • So are you saying we should never ever snack? And at what point can you snack without all that worry? I mean we love snacks every now and again. So what’s best?

  • I am an EXTREMELY routine person. It helps with my anxiety to do the same things everyday. Like eating. I eat breakfast at 6 a.m. snack at 9 a.m. lunch at 11:30…..I find my self eating at those routine times even when i’m not hungry. It’s not junk food though. Mostly raw vegan food. After watching this video I’m going to come up with a new routine ����

  • thanks for the great info how far apart do you think it is best to space your 3 meals and are you saying 3 meals is best?? thank you!!!!!!!!!!!!!!!!!!!!!!!!!!!!really appreciate your time!!!!!!

  • What about the meta-analyses named (Effects of meal frequency on weight loss and body composition: a meta-analysis.
    Schoenfeld BJ1, Aragon AA2, Krieger JW2) done on 15 separate studies that showed that meal frequency showed no significant difference in loss of fat mass and maintenance of lean mass,with the exception of 1 study (the one you mentioned), when calories were equated? I am not trying to be a troll, but is there something I am missing here? truly curious.

  • This is a little random, but I thought I would mention that your videos are always much quieter than the other videos I listen to on YouTube. I listen on my phone and follow about five other channels that regularly post. I listen to them the one day a week I do steady-state cardio, and yours are difficult to hear, yet the other channels are fine. Random, but I have thought of mentioning it a few times, so I thought I would! Keep up the great work!!

  • So American! destroy(walk on), waste.. you call this fun? You could make just the same statement, not wasting pistaccio onto the floor! Eco conscious anyone?

  • Be sure to read honest and real reviews of Doctors Best Weight Loss on my blog before you buy. Go to gohonestreviews. com/doctors-best-weight-loss-review/ Thanks, Duncan.

  • Is it okay to drink KETO coffee coffee coconut oil whipping cream and vanilla flavoring? I don’t use butter in my coffee. Will this interrupt the fasting process?

  • thx for informing very useful information DR!.
    but i have a question.
    im trying to lose a bit Fat ( around 12 kg)
    but at the same time i dont wanna lose my muscle. (as long as its possible)
    so i read a article. those who people try increase their Leanmass should consume properly 1.82g per 1Kg.
    so i consume a proteinpowder at 11am (30g), have a lunch at 12:30 am m again proteinpowder at around 4pm und Dinner at 18:30
    its whole things that i consum at a day
    so should i also avoid to comsume alsoo proteinpowerder between my lunch and dinner?
    then how can i comsume the enough amound of protein?

    i think its not proper to consume at a meal time more than 60g of protein.
    so its why im keeping comsume proteinpower between my meals.

    i would very very appreicate if u would answer my question
    so thx from south korea!

  • Always bothers me in US tv shows. They find it totally normal to waste food on tv.

    “Do you know how many hotdogs you eat in 5 years if you would eat 1 hotdog �� each day? Let me show you.”

    Truck full of hotdogs dumped on the floor

    “This many!”

    Well, thank you genius, I could have done the math too in my head.