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with the exercise - part of it is how long you exercise as well as how "hard" - running for 20 minutes isn't necessarily as good as walking quickly for 30. I know on weight watchers they don't care how fast you go but how long you go.
Atkins is great for quick weight loss - but don't count on keeping it off which is what most people want to do. The people who are saying lifestyle change are on the money
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