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32-year old Hermione Watson recently shared her weight-loss journey detailing how Mango Clinic helped her to shed an incredible 39 pounds within two months. The HR professional further disclosed that she didn’t just rely on medication alone, but a strict diet regimen that helped her to slim down. In the end, she was able to embark on a healthy lifestyle that has helped change her life.

Miss. Watson also reveals how she suffered from unexpected energy loss, especially during the afternoons, and how she was on the verge of depression. To get a picture of her amazing fitness journey and why she chose Mango Clinic, here’s a transcript of Hermione’s interview.

Full Name: Hermione Watson

Occupation: HR- Manager

Age: 32 years

Peak Weight:172 pounds


Weight loss: 39 pounds

Weight Loss Duration: 2 months

Hi there, my name is Hermione Watson. I’m pleased to share with you all my amazing weight-loss journey. I hope you’ll get inspired to stay focused on your health and weight-loss journey so that you also get back in shape. Thanks to the weight loss program at Mango Clinic, I was able to shed 39 pounds within two months. If it happened to me, it could also happen to you.

Q: Could you briefly tell us about how and why you decided to shed your body weight?

I began putting on weight during my early teens. I thought it was normal, and I never paid much attention to it. However, when nasty and spontaneous body-shaming remarks started coming my way, I started becoming conscious about my weight. Gradually, it started affecting my self-esteem to a point where I couldn’t pursue my career as I’d have wished. Health issues also became the norm, and that’s when I realized that I had to do something about my piling weight.

Even without a diet plan in mind, I knew that I’d reached my turning point. After doing some research, I settled on Mango Clinic because I noticed that their weight-loss program corresponded with my needs. Since signing up, I haven’t looked back. The fact that I lost 39 pounds in 2 months attests to how effective the program is.

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Q: What Struggles Did You Experience as a Career Woman?

I’m a Human Resources Manager. In my line of work, I need to be active at all times since my job mainly entails managing humans, which isn’t an easy task. Before shedding weight, I used to get breathless and extremely exhausted while at work. Taking several flights of stairs was cumbersome, leave alone walking long distances.

The best my family, friends, and colleagues could do was sympathize with my situation. On my part, I could only feel sorry about my burgeoning weight. Things kept deteriorating to a point where I convinced myself that my weight was the sole reason for me being single. I used to feel left out and that the world is moving on without me. Although I played deaf to all the mocking that I was receiving, it was causing me anxiety. My weight was also affecting my health, social life, and confidence.

Q: Did You Experience Any Medical-Related Issues Due to Your Weight?

Indeed, I faced the risk of suffering from heart failure. My blood pressure was high, and sometimes it could skyrocket to the point that I couldn’t drive or fully concentrate at work. Often, the high blood pressure forced me to stay at home instead of going to work or attend to other engagements.

The most nerve-wracking revelation made to me during my struggles with excess weight was that I wouldn’t be able to get pregnant. But, as they say, every cloud has a silver lining. In a way, the revelation made me realize that I had to shed the extra pounds since I wasn’t suffering from any hormonal disorder. It was a relief knowing that some medications, dieting, and workouts were all I needed to lose weight.

Q: So, how did the weight-loss journey begin? And how was it conducted?

At first, I didn’t know how to go about it. I found myself trying out almost all the remedies that I came across. All this was in vain until I signed up for the Mango Clinic weight loss program. Initially, I was apprehensive, but I knew I had to begin somewhere. Today, I feel lucky that I trusted the program since it has worked wonders.

The program starts with an 8-week weight reduction treatment, which is medically coordinated. This provides skill-based life training, besides putting you in a stable eating routine. Here’s my easy-to-follow diet plan that I can now mold on my own:

Breakfast: I’m an early riser. I religiously take a liter of water every morning with a tablespoon of powdered black pepper. After that, I eat a cup of oats with any other fruit, then black sugarless coffee.

Lunch: A bowl of salad and curd alongside my meal.
Dinner: Normally, I eat some brown rice with a bowl of vegetables. After that, I take carrot juice.
Workout routine: Since embarking on my weight-loss journey, I’ve been regularly practicing yoga besides walking daily for half an hour. Besides, I’ve formed the habit of taking stairs rather than using elevators.
On most weekends, I clean the house myself. I realized that engaging in physical activities keeps me in shape and active all day.

Q: Any short cuts? 

None. A sustainable weight-loss journey doesn’t have any shortcuts. Adhering to a strict diet plan plays a crucial role in helping you to lose extra pounds. The prescribed medications and workouts can only work if you make necessary dietary modifications. You need to drink fresh juices and lots of water besides wasting organic veggies and fruits to shore up your metabolism. Furthermore, you should eliminate spicy foods and carbs from your diet.

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Q: During your journey, what has been the fascinating thing?

From a young age, I loved late-night eating and snacking. Even today, this remains my greatest challenge. If you eat correctly during the day but consuming little, you’ll undoubtedly experience late-night starving. Fortunately, I devised a solution for fueling myself during the day. Often, I consume some calories just before dinner. Since we mostly stay inactive in the evening hours, our calories burn slowly. This prevents late-night eating temptations.

Q: What’s your biggest motivation?

I’d never want to hear all those insensitive remarks about my weight. They are simply demotivating and can crash your self-esteem if you pay attention to them. Besides, my fear is staying single forever. Since shedding weight, I feel better health-wise, and I also have a positive outlook on myself. Every day, I strive to become a more refined version of myself, and that includes sticking to a healthy diet plan and keeping my weight low. I’m sure this will help keep my confidence and self-esteem high, and also serve as an inspiration to everyone out there who’s trying to slim down.

Q: How would you describe your life and lifestyle at the moment?

Definitely, I’m better off than I was before losing weight. I’ve also come to understand that it wasn’t the constant fat shaming and abusive remarks that came my way, which were making my life miserable back then. It was my health. Since signing up for this program, I’ve embarked on a healthy lifestyle that has made me happier and more positive about myself than at any other time in my life. My health motivated me to start this weight-loss journey, rather than the clingy remarks that I got wherever I went.

After the torturous effort that I put in to shed weight and the countless challenges that I faced, one certainly needs to maintain a specific pattern to experience the desired results fully. I’ve also learned after consultations with physicians at Mango Clinic about the kind and amount of food that my body needs. Today, I feel as fit as a major league athlete, and as pretty as a TV girl. I feel refresh and ready to live my life to the fullest.

Q: What would you say to anyone out there who wants to slim down?

You, too, can do it, if you have the commitment and determination. Do not embark on a weight-loss journey to satisfy anyone. Instead, do it for your good. Never compare your situation with anyone else’s. Everyone is created differently, and your weight-loss journey may require more effort and time to bear the desired results. In my case, I shed 39 pounds in two months. So, yours can take a longer or shorter period.

Never pay attention to unnecessary advice since it will only demotivate you and make you lose hope. You should also avoid following the forbidden food strategy since it never works. Typically, deprivation results in failure. In my case, I have cheat days every month when I get to satisfy some of my cravings. During these days, I eat a slice of pizza and any other food that I crave.

You should try out the 80-20% rule. This implies being consistent with 80% of your diet plan, and 20% allow yourself to alter your diet plan. As you embark on your weight-loss journey, you should never expect overnight results. It is a torturous journey, but with self-determination and lots of patience, you’ll slim down and achieve the perfect body weight. Lastly, I’d like to applaud Mango Clinic for the great work that its physicians do, and recommend it to anyone who wishes to slim down. Their services are excellent, professional, and they bear long-lasting results.

If you are struggling with any weight issue, let Mango Clinic help you. The doctors at MangoClinic understand your limitations and work with you to achieve positive results. Make an appointment today.


Schedule your appointment today
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Do you get surprised when you watch overnight weight loss transformation videos on the internet and social media pages? Do you find it hard to believe that one can lose weight in a short while without spending a couple of bucks on fitness trainers and gyms? Well if yes then this article is for you.

Losing weight is not rocket science. With the right tips and hacks, you can be able to get to your ideal weight easily. If you are wondering what we are talking about, read on, and learn some tips that will help you start a successful weight loss journey.

Different Body Types
Different types of Human Bodies

Tip 1: Believe

Believing in yourself is directly proportional to achieving. To help you believe in yourself, you should:

Visualize Your Desired Body Size Every Day

When you picture what you want to achieve and set your mind to it, there is no power on earth that can stop you. Visualizing encourages the brain to imagine and believe that you are almost into that size. It changes the way your sensations work, the way you smell, taste, hear, touch, and experience your surroundings.

The more you visualize your future weight loss body, the more you embrace the idea of achieving it in the real world. According to research, training your brain to imagine your desired outcomes help you lose weight five times more than an unconditioned mind. Our mind is capable of burning up to 330 kcals in a day, so the more you ponder- the more you believe- the more you achieve.

Generate a Mood-Board

The next step is to have a vision board of your dream weight. You can get a sheet of paper of any size, draw your desired body size, dress sizes, or more. You can also get newspaper or magazine cuttings of pictures that have your weight loss goals and paste them on the paper.

Once you have made your board, get a perfect location in your house and hang it there so that you are able to see it daily. This mood-board will motivate you to work hard to get into that cocktail dress, T-shirt, or perfect jean shorts that you have been dreaming to wear for so long.

Follow Trending Hashtags

This is easy. Just click, follow, and get motivated. People post amazing weight loss stories using popular hashtags on Instagram and other social media platforms. This will keep you engaged with the goal-centered content and also help you stay steady on the fitness track.

Reading about and seeing different successful weight loss stories will also trigger your brain and get it glued to the journey. Some examples of great fitness hashtags are #fitness, #fitFam, and #Fitspo.

Accept Your Body Type

There are some factors about you that you cannot change—for example, your genetic makeup. If you have a natural banana figure certainly there is less likelihood of you converting into a pear-shape or hourglass. This does not, however, affect your weight loss journey. You will still be able to get to your dream weight, but your body type will remain the same.

When making your vision board, consider getting pictures of people with the same body type as you so that you have a clear picture of your result. Learn to accept and appreciate your body type and pull out the best form of it. This keeps you from marginalized approaches and trims your body shape faster.

Control Emotional Eating

Stress, or negative emotions like sorrows, shame, and guilt, tend to create a feeling of hunger, and this makes one eat more than their body needs. This is because food is the most ancient way to get temporary “full-filling” and happiness.

Take charge of your emotions to avoid stress eating. Try to stay in your happy place, surround yourself with people you love, meditate, or consider counseling.

Reboot your organizational skills

A study showed that disorganized people are more likely to choose very high-calorie greasy food items, whereas people living in an orderly environment tend to eat healthier snacks. This happens because people who are more into organizing shelves, cleaning rooms, piling up dishes, and arranging items are less stressed. This healthy stress helps their brains to stay active and burn more calories throughout the day.

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Healthy Probiotic Foods to Lose Weight

Tip 2: Do Not Give Up on Food

Losing weight does not mean that you should stop eating. It only means that you should change eating habits or pay close attention to what you’re consuming. Here are a few things that you should take note of.

Say Goodbye to ‘Keto Diet’ and Welcome Nutritional Ketosis

Keto diet is one of the most common and exciting diet plans in the world of weight loss. Some of the prominent celebrities like Beyonce and the Kardashians endorsed keto. If you are new, you might want to know about it. This diet, however, has lost its edge due to strict nutritional check and balance and disease restrictions.

If you are diabetic or hypertensive, the keto diet might not be ideal for you. However, you can choose to go for nutritional ketosis way and still manage to get your body to a state of ketosis just like with the keto diet. According to Dr. Stephen Phinney, a person can get into nutritional ketosis by restricting the number of carbohydrates ranging between 20-50 grams, taking moderate proteins, and getting energy mainly from fats can keep you going with weight loss for several many months without clouding your brain.

Snack In Between Hours

Starving and fasting for hours to shed weight, is an old school myth that has today crashed. If you stay hungry for an extended period of time, you accelerate the secretion of the hunger hormone called Ghrelin.

Instead of staying hungry, snack on small amounts of crude fibers like fruits, nuts, vegetables, and cereals in-between meals. This will keep you full by sustaining a release of sugars and inhibiting the hunger signals to the brain.

Eat more Low-Calorie Food.

When you start your weight loss journey, your body will crave for the quantity of food rather than the quality. For example, imagine you have to choose between a plate loaded with six egg whites and shredded chicken breast, and another with a small homemade cheeseburger. Which one will you choose?

Some quick math will show you that six boiled egg whites having 103 calories in total, cooked shredded chicken breast with 123 calories, which ends in a total of 226 calories. One homemade cheeseburger has up to 303 calories. Trick your brain by consuming a high quantity of low-calorie food and replace your proteins and moderate fats with your previous sugary meals.

Eat Nutrition-Based and Not Memories-Based

Ask yourself, why do birthdays? Birthdays always make you think of cakes? And what about movies? Popcorn and tacos? The food industry knows that when you keep eating specific food on a certain emotional period, it generates permanent pathways in the brain. As a result, you will desire the same food every time you experience the same emotion or mood. Therefore, choose your food wisely, especially while trying to lose weight and stick to your diet.

Stay Away From White Plates 

Most food items on the internet or in the restaurants are presented on a white plate. The science behind this is that white brings out the most vibrant colors of your food items. A dish presented in a white color plate appeals to you more, and in turn, you eat more. Use a darker colored plate and, if possible, a smaller size too.

Enjoy a Refreshing Cup of Green Tea

Green tea is a favorite among weight watchers as it has the ability to speed up the metabolism rate. Rick Hursel of Maastricht University Medical Centre in Netherland explained that green tea has some level of metabolism-boosting benefits due to its most potent antioxidant called ‘Catechin,’ also known as epigallocatechin-3-gallate (EGCG?). Catechin increases the metabolism rate and encourages the fat burn.

Cook with Spices

Spices are also known to boost up metabolism and help shed off extra calories. Adding spicy ingredients to your meals significantly reduces the appetite and produce anti-inflammatory effects. Here are some spices you should consider using:

  • Ginseng: It delays fat absorption and excretes the maximum amount of insoluble fat out of the body
  • Ginger: Has a great natural healing power. It also reduces fat absorption and decreases appetite
  • Cayenne pepper: It is rich in a compound called capsaicin that helps speed up the metabolism and allows extra calories to burn

Drink Lukewarm Water

According to Chinese tradition, drinking lukewarm water rather than cold water is a revolutionary step. Hot water replenishes the fluids level. If you squeeze some lemon juice into it, you immediately turn it into a magical detox drink.

weight loss tips by experts
7 Experts Weight Loss Tips

Tip 3: Go For a Quick Workout Instead Of a Hard Workout

You need a smart way of getting your daily exercise. Losing weight does not mean that you should have a hard workout regimen.

Maintain a 30 Minutes Workout Schedule

Plan for just 30 minutes. If you put this together with your diet control regimen, you will observe two times better results. Do not die in the gym just because you want to shed off some excess weight. There is a smarter way to do it. Note that the more you work out, the more you end up eating throughout the day. Thirty minutes of activity preserves enough energy to keep you active throughout the day.

Follow the Pre-Workout Carb Shot Formula 

Thirty minutes of workout plans depend mainly on your muscle glycogen stores. They deplete really fast, making you want to quit. Consuming a small carbohydrate shot, such as fruit, glucose drink, etc. will readily increase your glycogen stores, helping you complete your workout plan successfully.

Consume a Quick Post-Workout Protein Meal

B.F Skinner, a well-known American psychologist did a study on reward and punishment. According to the study, rewards tend to pull you towards more positive reinforcement. It’s in human nature. Use this theory in your workout.

Planning to take a quick meal after working out will urge you to complete your workout more efficiently and joyfully. A protein meal can readily fix all those micro-tears in your muscles, hence, minimizing the effects of workout like delayed-onset muscle soreness (DOMS) and fatigue.

Opt For Weight Training To Burn More Fat

If you want to burn a lot of calories during your workout, you should consider weight training instead of cardio and other workout training formats. Weight training burns a sustainable amount of calories continuously throughout the day.

Target Bigger Muscle Groups To Burn Excessive Fat

Training your bigger muscle groups like your core muscles, legs, chest, and back, will give you more calories to burn. This is because these muscles are associated with multi-joint movements as well as coordinate mass movements. More muscle mass is directly proportional to more calorie burn at rest.

Upper Body Resistance Training 

Upper body resistance training tends to elevate the sympathetic nervous system activity. It puts the body in a fight and flight mode. This increases the workload to the heart and muscles breaking in more fats and sugars to generate ATP (Adenosine Triphosphate) energy making it perfectly suitable for extra weight loss.

Workout at Night

Working out at night is an excellent idea because of several factors. Your body can increase your performance efficiency up to 20 times greater than the mornings. It is also the best time to work out if you have morning stiffness and pain due to diseases like rheumatoid arthritis.

In the morning, usually cortisol levels are extremely high. This hinders your muscle growth, whereas testosterone levels elevate in the evening, boosting your functional standard and activity, including muscle growth. You will also enjoy better sleep if you workout at night.

Never Skip Warm-Up Exercises

Warm-up exercises are everyone’s favorite. Warming up your body with a few exercises before your workout helps your heart pump nutrient-rich blood to the entire body, including muscles. This makes your heart rate and respiratory rate go up, hence burning extra calories.

Listen to Fast Music

If you love music, load your iPod with some upbeat music to make you workout time all the more fun. Music has a significant impact on changing the state of your mind, sad songs leave you back in the heart-breaking memories, and hip hop turns up the mood.

Fast music and loud songs accelerate the heart rate and excite the body to keep going for long durations. Music also helps in deviating your attention from fatigue and lethargy and helps to pump up the energy.

Train In Front of a Mirror

Did you know that the mirrors placed all around the gym are not just a fancy decor idea? While working out on a specific muscle group, like your core, the force applied by your core muscles produce up to nine percent more energy expenditure.

To achieve the maximum energy expenditure, work out in front of a mirror because this gives your brain the reflections of your posture, movement, and angles. Working out with the correct posture and angles helps burn more calories by training the specific muscles, excluding all the trick movements.

Get a Work out Partner

If you want to get more from your workout, bring in a buddy. Working out with a partner helps you complete the workout program. As you work out with others, your nature pulls you towards a sense of competition that deep down helps you pull a little harder than your partner.

You also gravitate towards the motivation and presence of others around you; in turn, boosting your mood and energy helps you complete your work out goals successfully.

Beware of Adaptations

Adaptations are yet other hurdles you need to overcome very smartly. Working out without making any changes can cause your body’s hemostatic mechanisms to get adapt to your daily routine of exercising.

Once your body gets to adapt to your workout, it fails to improve or produce any further results. You will also notice calorie burn drastically going down drastically. There are a few alterations you can make to avoid body adaptations, such as repetitions, intensity, type of workout, body region, days, and more.

Active Rest

One of the secrets to weight loss is resting. If you want to optimize your calorie burn without increasing any further time, active rest is going to make a significant difference.

In between your work out sets, get reciprocal rest periods. However, instead of sitting, staying static, or doing nothing, you can jog in a place, stretch, drink some water. These simple techniques will increase your stamina and strength and also recover during the workout.

As you do this, you will notice a decrease in soreness, less fatigue, and will feel light at your feet. Active rest will enable you to push harder and better on your net set.

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Tip 4: Get On The Foolproof Weight Loss Pill

There are several FDA approved weight loss pills that you can also choose to use. Some of these pills are:


Also known as Phentermine-Topiramate, you can use this drug to control your appetite. The drug is a long extended capsule that helps with hunger management. While the sustained release of this drug keeps you feeling full, you crave food less and burn calories more efficiently throughout the day.


Found under the brand names Alli and Xanticle, the primary action of the drug is to block enzymes that convert insoluble fats to soluble fats. The insoluble fats get expelled out of the body. This drug, however, is designed to work at fats only, and it does not go around the non-fatty foods.


This is the right drug to treat diabetes and HTN related obesity-systemic diseases that significantly contribute to obesity. Belviq’s generic name is Lorcaserin, and it inhibits the serotonin receptors in the brain. Serotonin receptors are responsible for activating hunger centers in the brain. Although the drug does not promise to treat the underlying diseases, it has a unique formula to keep your brain calm at food intake.


This drug is sold under the brand name Saxenda, which is a vigorous formula that has a unique design to treat obesity. It inhibits the secretion of glucagon and simultaneously increases insulin secretion. Excessive insulin secretion subsides the glucose levels successfully, shifting the body into the state of Euglycemia to a normal body glucose level. As your blood glucose levels remain stable, you can go without eating or craving food.


Glucomannan is a dietary fiber that is available as a supplement and is prescribed everywhere for weight loss. It is highly known for its water-soluble property. The supplement works well with all kinds of weight loss diet and plans as it has very few numbers of calories.

It provides a feeling of satiety. With the exceptional properties of Glucomannan your body will experience slow emptying and resistance towards fat absorption.

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Effective Treatments for Weight Loss

Tip 5: Have a Budget plan

If you are one of those persons who cannot control themselves in a grocery store, then now is the time to redeem yourself. Here is how you can do it:

Filter Your Grocery List

To have a successful weight loss journey, you need to take another good look at your grocery list. Your list should only contain food items that will aid in your weight loss. To ensure you do not buy unnecessary things, try not to carry extra cash and leave your credit cards at home.

If you want to avoid buying a quick snack, do not shop on an empty stomach. Avoid free roaming around the grocery store, once you have got all that you need.

Replace Carbs with Fats And Proteins

List all the sugary items you usually consume. Replace all of them with lean proteins and fats. For example, if you like snacking on cookies around 8 pm, replace them with a chicken nugget or some nuts that can satisfy your hunger and still keep you in line with your diet.

Count Your Calories 

This is a golden step. Counting calories of every item of your meal will help you keep track of the number of calories you are consuming every day.

Keeping yourself aware of how much calories you are taking can have a significant effect on your results. Doing so will make you notice the kind of food you’re taking and how much of the quantity is ample to lose maximum weight.

To avoid the temptation of trying out everything better choose a single course meal instead of buffets. The brain can get easily overwhelmed with thousands of food choices. Fighting the temptation is not easy, so the fewer the options, the better.

Treat Hunger Pangs with Water

As absurd as this might sound, there is some logic behind it. The part of your brain, responsible for hunger signals is also responsible for thirst. Therefore, the brain can easily send a thirst signal, which can be interpreted as hunger. To avoid eating when there is a mixed-signal, drink water.

Instead of snacking or eating every time you feel hungry, try drinking a glass of water first. Maybe, that could be all your body required at that particular time.

Get off the Couch

Your lazy days on the couch and bed are over. Try to keep your body active throughout the day. You can make micro-movements throughout the day, like making your bed, arranging dishes, watering the pots, etc. Such simple activities can help you burn around 350 extra calories a day.

Burning extra calories throughout the day before your workout actually motivates you to do more. Whenever you’re free just do not slouch on the couch rather rearrange your pantry, closet, and de-clutter your attic or indulge yourself in some other activity.

Take the Stairs

While elevators are quick and easy to use, they certainly do not aid your weight loss program, however, stairs do. Choose to use the stairs. You will burn some extra calories while heading towards your apartment, gym, or office. Add some additional minutes to your workout time by opting for staircases instead of elevators.

Taking the stairs will not take up so much of your time, and it is also a free way to work out. Whenever there is an option, take the stairs and burn up to 190 calories a day just by doing so. Every little effort you make takes you closer to your goal.

Wrapping Up

The above discussed five tips and the steps you should take in each if applied rightly can do wonders for you. These steps are extremely simple and doable. Once you set your mind to implement them effectively, they will eventually become easier to practice.

Bonus Tip

Here is one last tip that you won’t want to miss. The first week of a hypocaloric diet is a game-changer. Here are some trusted hacks for you:

Eat Fewer Calories Than The Calories You Burn

If, for example, your burn rate is 300 calories per 30 minutes, eat less than that. By doing so, you will push your body into a state where it gets into the mood of burning all the extra fat to overcome the newly induced starvation.

Focus On Low Calorie

Try to focus more on low calories rather than the type of calories you are consuming. Whatever calories you choose to take, whether it is your favorite burger, a cupcake, or even fries, ensure that by the end of the day, you stay true to your diet plan and your weight loss goal. Remember, the agenda here is to take as little calories as possible.

Stay Hydrated

Drink water, brewed coffee, detox drinks, and more fluids that create an illusion of having a full stomach all the time. Avoid drinks high in calories, sugar, and soda, etc.

There you have it. Get ready for a successful weight loss journey. Do not give up. The first week might seem difficult, but your body will get used to your new fitness regime within no time making it your new way of living.

If you’re finding yourself guidance to start a successful weight loss journey then book an appointment with MangoClinic and get assistance from highly experience professionals and lose weight effectively.

Schedule your appointment today
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Mango Clinic

+1(786) 422-9327
434 SW 12th Ave
#205 Miami, FL 33130

Mon-Sat 10 am – 6 pm

Mango Clinic

Mango Clinic

347 5th Ave Ste 1402,

New York, NY 10016

(888) 578-6704

Mon-Sat 10 am – 6 pm

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