The 6 Best Home Remedies For Weight Loss – Lose Weight at Home Fast

best Home remedies for weight loss
Hello! This website participates in affiliate programs (Amazon affiliate program, etc) and contains affiliate links to fund its existence. Also, I am not a doctor and I do not provide medical advice. I am a professional basketball player, I have a Master's Degree in Nutrition Education, and I'm a Certified Personal Trainer. Please read my Medical Disclaimer and Review Disclaimer for more information.

For many people, losing weight is an exhaustive, rigorous process. Fortunately, there are many home remedies for weight loss that can make the process of losing weight a bit easier.

There are also a variety of weight loss remedies you can use at home that provide safe and effective results.

Regardless of how much weight you want to lose and how fast you want to lose it, the basic principle of weight loss is always the same: you need to burn more calories than you consume.

An important mathematical equation to keep in your head is that each pound of body fat contains approximately 3,500 calories, so you have to burn 3,500 calories more than you consume over a period of time to lose one pound of body fat.

Personally, I suggest most people try to lose between one and two pounds per week. To me, losing 2 pounds per week is the maximal amount of weight loss a person can maintain.

If you are significantly overweight and eat a very bad diet, you can probably lose much than that at first, but on average, a goal of 2 pounds of weight loss per week is my advice.

What are Home Remedies for Weight Loss?

Now, the next aspect of weight loss is determining how you are going to lose that weight. You want to utilize permanent weight loss solutions so you don’t gain back the weight you lose after a couple of months, but that doesn’t mean you can’t also use some safe, effective quick weight loss home remedies.

An effective weight loss strategy includes a comprehensive overview of nutritional requirements, food intake, physical activity, and lifestyle factors, but I’m not going to discuss many of these topics in this article. If you would like me to help you with a full-scale weight loss plan, feel free to check out my online fitness coaching service.

In this article, my goal is to provide you simple, actionable home remedies for weight loss that you can use to lose weight faster. So, keep reading below to see my favorite simple home remedies for weight loss that I am confident will help you on your weight loss journey and get the aesthetic body you have always wanted!

The Top 6 at Home Weight Loss Remedies

The main advantage of using the home weight loss remedies in this article is that you can fit them into your life without making drastic changes.

With that being said, here are the best weight loss remedies for home, in my opinion:

Exercise!

If you were to come to me as an online fitness coaching client,  my primary suggestion would be to increase your physical activity that would result in long-term lean muscle mass gains. Resting metabolism, and subsequently your ability to maintain a healthy body composition, is affected by many uncontrollable factors, such as age, gender, genetics, environmental temperature, and altitude. However, there are many controllable factors that impact resting metabolism, including body size and body composition, which can be altered with physical activity.

Since people with more fat-free mass have higher resting metabolic rates, increasing fat-free mass (primarily, muscle mass) through strength training is the primary option for an individual looking to increase their metabolism and lose weight at home fast.

Resistance training or strength training is particularly important for increasing your metabolism and losing weight fast at home. Although aerobic exercise can also aid with weight loss, research has indicated it does not necessarily produce increases in fat-free mass and may decrease resting metabolism over time (Hunter et al., 2008). Resistance training might be even more important for aging individuals, as adults lose an average of 3% to 8% of muscle mass per decade, which leads to a decreased resting metabolic rate and a more difficult time maintaining a healthy body composition (Westcott, 2012).

By focusing on strength training as a primary point for “increasing metabolism,” any individual will have the best chance to produce long-term gains in increasing their resting metabolic rate and maintaining a healthy body composition with ease.

Although you might be looking for home remedies for weight loss that don’t require much effort, you aren’t going to get very far with your weight loss goals if you don’t exercise at all.

In general, exercising doesn’t have to be a grueling task.

Walking is a great form of exercise for weight loss because it is simple and effective, and you can easily do it around your neighborhood at home. A simple suggestion is to start your morning with a 30-minute fasted walk.

However, if you have more significant goals for your body, you could set up a small home gym.

If you aren’t a fan of home exercise machines, you can lose weight at home by purchasing just a couple of dumbbells or kettlebells and using them to do HIIT or other strength training programs at home.

Kettlebells are great because you can use them for a wide variety of kettlebell exercises at home, and they are relatively affordable compared to purchasing home exercise machines.

Personally, I own a variety of Yes4All kettlebells like these:

Yes4All Vinyl Coated Kettlebell Weights Set – Great for Full Body Workout and Strength Training – Vinyl Kettlebell 5 lbs
  • HIGH-QUALITY CAST IRON CONSTRUCTION: Built to last of solid cast iron with no welds, weak spots, or...
  • DURABLE VINYL COATED FINISH: Encased with vinyl to prevent corrosion, increase durability, reduce...
  • WIDE, SMOOTH HANDLE: Smooth, high-quality slightly textured handle provides a comfortable and secure...
  • FLAT BOTTOM FOR STABILITY: Enable upright storage, ideal for renegade rows, handstands, mounted...
  • IDEAL FOR ANY AGE OR GENDER: Wide range of weights ideal for anyone wanting to improve fitness. Used...

Starting an exercise program is the first step to losing weight at home fast!

These Are the Best Drinks for Fast Weight Loss at Home:

Did you expect to see “slimming tea” on this list of best home weight loss remedies? Well, you’re seeing them!

However, they’re not “those” slimming teas that you see marketed on Instagram.

If you want to lose weight fast with home remedies, there are many natural drinks that can boost your metabolism, increase fat oxidation, and make weight loss easier.

Here are the best drinks for fast weight loss at home:

Green Tea

You don’t need to purchase an expensive slimming tea because drinking simple, pure green tea is one of the best ways to lose weight fast.

There are several properties of green tea that promote weight loss, and green tea plays a major role as an antioxidant provider.

According to a study published by The American Journal of Clinical Nutrition,

“Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se. The green tea extract may play a role in the control of body composition via sympathetic activation of thermogenesis, fat oxidation, or both.”

Furthermore, according to a study on the effects of drinking matcha tea for weight loss in females that was published in the Human Kinetics Journal,

“Matcha resulted in lower respiratory exchange ratio and enhanced fat oxidation during a 30-min brisk walk. Matcha green tea drinking can enhance exercise-induced fat oxidation in females.”

Green tea contains about 25-40mg of caffeine per serving, and many people can drink four to five cups of green tea per day. However, you should judge your tolerance by increasing your green tea consumption slowly.

If you would like to drink green tea for weight loss, my favorite green tea brand is MatchaDNA:

Matcha Teabags MatchaDNA Certified Organic Matcha Green Tea by MATCHA DNA - 100 Teabags
  • 100 NATURAL TEABAGS 🍵 Great Value with 100 tea bags in each box, you can order for the whole...
  • BEST TASTE & HIGHEST QUALITY 🍵 Always fresh and clean. Delivered monthly from farm direct
  • FARM TO TABLE 🍵 SUSTAINABLY PRODUCED IN SMALL BATCHES: The MatchaDNA (R) matcha green teas are...
  • LAB TESTED FOR PURITY 🍵 Each batch of Matcha tea is lab tested for purity including for lead and...
  • 100% SATISFACTION GUARANTEE 🍵 We stand behind our products and offer you a 100% Money Back...

Yerba Mate Tea

Yerba mate tea is higher in caffeine than green tea and it is also great for weight loss. According to a study published by the Korean Association for Laboratory Animal Science,

“Our data from in vivo studies revealed that Yerba Mate treatment affects food intake, resulting in higher energy expenditure, likely as a result of higher basal metabolism in Yerba Mate-treated mice. Furthermore, in vivo effects of Yerba Mate on lipid metabolism included reductions in serum cholesterol, serum triglycerides, and glucose concentrations in mice that were fed a high fat diet. In conclusion, Yerba Mate can potentially be used to treat obesity and diabetes.”

Yerba mate contains about 85mg of caffeine per cup, so you should be cautious about consuming too much. However, I certainly believe it is one of the best home weight loss remedies.

If you would like to try yerba mate tea for weight loss, Guayaki Traditional Yerba Mate is the brand I drink:

Guayaki Traditional Yerba Mate, 75 Tea Bags 7.9oz (Pack of 2)
  • Item Package Length: 7.112cm
  • Item Package Width: 9.652cm
  • Item Package Height: 31.496cm
  • Item Package Weight: 0.499kg

Oolong Tea

Although these other teas are great, oolong tea might be the best weight loss tea. Several research studies have proven that oolong tea is great for weight loss. For example, according to a study published by the Chinese Journal of Integrative Medicine,

“Oolong tea could decrease body fat content and reduce body weight through improving lipid metabolism. Chronic consumption of oolong tea may prevent against obesity.”

If you are interested in trying oolong tea to help you lose weight, VAHDAM, Himalayan Oolong Tea is a great option:

VAHDAM, Himalayan Oolong Tea Bags (100 Tea Bags) - 100% Natural Detox Tea | Oolong Tea Loose Leaf in Pyramid Tea Bags | 100% Pure, Unblended Oolong Tea | Easy Brew - Hot, Iced or Kombucha Tea
  • 100 % REAL INGREDIENTS - Each tea bag contains 100% pure & unblended, high grown Oolong Tea....
  • 100 FULL-LEAF PYRAMID TEA BAGS - Gone are the days of paper tea bags that tear up in the brew. 1 box...
  • REAL PEOPLE, REAL LOVE - People from over a 100 countries love our diverse yet versatile range of...
  • WE CARE FOR PEOPLE & PLANET - We are now a proudly certified Carbon-Neutral & a Plastic-Neutral...
  • ETHICAL, DIRECT & FAIR-TRADE- TRULY - Our innovative supply chain model ensures you get the freshest...

Coffee and Espresso

Although you might not believe so because you already drink coffee or espresso frequently, coffee and espresso are both excellent weight loss remedies.

According to a study published in The American Journal of Clinical Nutrition,

“A second such study found that both caffeine and coffee intakes were modestly and inversely associated with weight gain. It is possible that caffeine and other constituents of coffee, such as chlorogenic acid and quinides, are involved in causing weight loss.”

However, it is very important that you do not add too many, or any, sweeteners or flavorings to your coffee.

If you would like to add a sweetener to your coffee, my suggestion is maple syrup. Maple syrup is sweet, tastes great in coffee, and contains valuable micronutrients which keep your body healthy.

Another option is to drink bulletproof coffee. Bulletproof coffee is a better option than adding sugar and sweeteners to your coffee, although it also can be very high calorie.

If you are a coffee lover, I believe Puroast Low Acid Coffee is the best weight loss coffee:

Puroast Low Acid Ground Coffee, Premium, House Blend, 2.2 lb
  • 70% LESS ACID: Puroast low acid coffee is perfect for every coffee lover, especially those with...
  • 7X HIGHER ANTIOXIDANTS: It turns out there is a connection between antioxidant levels and how coffee...
  • PURE TO THE POUR: From our humble origins in the foothills of the Andes Mountains, Puroast's secret...
  • FEEL BETTER, NEVER BITTER: Take on the daily grind with a smooth, aromatic cup of coffee that tastes...
  • QUALITY IN EVERY CUP: Not all coffee is created equal. Our high elevation grown coffee beans are...

Apple Cider Vinegar

Although there haven’t been well-constructed research studies that prove apple cider vinegar is good for weight loss, I personally believe drinking apple cider vinegar is one of the best natural fat burners and best weight loss hacks.

A study done on rats concluded that drinking apple cider is good for weight loss, reducing cholesterol, and reducing blood sugar (Bouderbala et al, 2016).

You can drink apple cider vinegar in the morning or at night, but I don’t suggest you drink apple cider vinegar in the middle of your day. I believe the ACV has more positive effects and is gentler on my stomach when I drink it before my first meal of the day or after my last snack of the night.

If you want to have the perception of losing weight overnight and waking up with a flatter stomach, drinking ACV before bed can help with this.

A favorite combination of mine is turmeric and apple cider vinegar because turmeric is good for weight loss, reduces inflammation, and promotes overall health as well.

If you’d like to try apple cider vinegar, Bragg’s Apple Cider Vinegar is the brand I use:

Bragg Organic Apple Cider Vinegar With the Mother– USDA Certified Organic – Raw, Unfiltered All Natural Ingredients, 16 ounce
  • BRAGG APPLE CIDER VINEGAR: The Bragg ACV Vinegar is made from organically grown apples, and offers...
  • ORGANIC INGREDIENTS: The Bragg ACV is raw, unfiltered, and crafted from organically grown apples. It...
  • MOTHER OF VINEGAR: The ‘Mother’ consists of strands of proteins, enzymes, and friendly bacteria...
  • APPLE CIDER VINEGAR HEALTH BENEFITS: Drinking a daily dose of Bragg Organic ACV offers many health...
  • The Bragg Difference: A diet rich in organic fruits and veggies is essential to vibrant health. Our...

Consider Intermittent Fasting

Intermittent fasting is a diet plan that is aimed at easy ways to lose weight, which makes it one of the best ways to lose weight fast at home.

Intermittent fasting (also known as time-restricted feeding), involves moderate periods of fasting (usually 14-18 hours), and shorter “feeding” hours per day.

There are many health benefits of intermittent fasting, and improved body composition and weight loss are just two of them. Intermittent fasting has also shown to improve insulin sensitivity, lower blood pressure, and reduce oxidative stress, which also makes further weight loss even easier (Sutton et al, 2020).

I have been doing intermittent fasting for over a decade and it has helped me increase my lean muscle mass while maintaining and even reducing body fat.

If you want to lose weight fast at home, intermittent fasting is one of my favorite tips.

Eat Mostly Low Glycemic Index Carbohydrates (Low-GI Carbs)

weight losing home remedies

Carbohydrates are a crucial source of energy, and their intake provides numerous micronutrients along with being a source of fuel for the body. However, there are multiple intricacies of carbohydrate intake due to the variety of carbohydrate sources available. A common question or debate topic is whether the consumption of low-glycemic index or high glycemic index carbohydrates is more beneficial for weight management and overall health, or whether there is any difference.

The glycemic index of a food is the relationship between a food and how much it raises your blood sugar. Foods that are high in sugar or simple carbohydrates or generally higher in glycemic index, while foods that have more healthy dietary fat, protein, and complex carbohydrates generally have a lower glycemic index.

To assess the effects of Low Glycemic Index (LGI) carbohydrate consumption compared with High Glycemic Index (HGI) carbohydrate consumption, twenty-six individuals completed 12-week interventions that consisted of a low fat, moderate carbohydrate (CHO), moderate protein diet that was also combined with an exercise program. The individuals ranged from 18 to 60 years of age, had a BMI ≥ 27 kg/m2, and met the 2005 International Diabetes Federation  (IDF) definition of Metabolic Syndrome (MetS). The subjects were randomized into four groups that consisted of:

  1. High Glycemic Index (HGI), ad libitum (HGI-AL)
  2. HGI with 30% Calorie Restriction (HGI-CR)
  3. Low Glycemic Index (LGI), ad libitum (LGIAL)
  4. LGI with 30% Calorie Restriction (LGI-CR)

The HGI groups were instructed to consume plentiful amounts of HGI carbohydrates such as whole wheat bread, English muffins, shredded wheat cereal, baked potatoes, pineapple, and watermelon, while the LGI groups were instructed to consume plentiful amounts of LGI carbohydrates such as 100% whole grain bread, unrefined cereals, sweet potatoes, legumes, berries, and pears.

Dietary analysis indicated that the subjects did have a significant difference in their glycemic index intake.

Results of the study indicated that the LGI group had significantly greater decreases in total body weight, BMI, and hip circumference, although both groups decreased total body weight, BMI, waist circumference, hip circumference, blood pressure, and fasting serum triglycerides. The LGI group also had a significantly greater reduction in body fat percentage.

The study indicates that LGI carbohydrate intake is more beneficial for weight management and reducing symptoms of metabolic syndrome.

In another randomized, controlled crossover non-blind study, twelve healthy Chinese male adults were studied after consuming either four low or high glycemic meals. Significantly lower carbohydrate oxidation and increased fat oxidation were observed with the LGI intervention compared to the HGI intervention during a 10-hour whole-body calorimeter test following meal consumption.

The LGI meals also attenuated the 24-hour blood glucose profiles of the subjects. This study indicates that LGI meal consumption can have a positive effect on an individual’s glycemic response and total fat oxidation.

The study was limited to Asian individuals, so the results cannot be interpreted for a wide population. However, the results indicate that the consumption of LGI carbohydrate meals instead of HGI carbohydrate meals can positively affect weight management.

Eating more LGI carbohyhydrates and a maintaining a LGI diet is beneficial for multiple reasons, but I believe it is especially important for your first meal of the day. Eating LGI foods in the morning will prevent your body from entering the “blood sugar rollercoaster” which provokes additional food consumption and physical fatigue.

If you eat breakfast at a traditional time, eating a healthy metabolism boosting breakfast includes foods such as:

  • Bananas
  • Blueberries
  • Peanut Butter
  • Avocado
  • Whole Grain Cereal or Bread
  • Grass-fed Eggs

Personally, my favorite way to start the day is by making a smoothie that contains, fruits, vegetables, and healthy oils.

A few of my favorite ingredients for my morning smoothies are:

  • Almond Milk
  • Kale and Spinach
  • Blueberries
  • Bananas
  • Peanut Butter
  • Chia Seeds
  • Wheat Germ
  • Flaxseed Oil
  • Olive Oil
  • Cinnamon, Turmeric, and Ginger Powder

Along with these ingredients, I also usually add vegan protein powder and some superfood powders.

My favorite brand for superfood powders is Your Super. You can read my Your Super Review to learn more about their products, and try the Your Super starter pack:

If you are consuming nutrient-dense foods for your first meal of the day, you will have a greater chance of losing weight because you will not start the day on the “blood sugar rollercoaster.” Additionally, maintaining a low-glycemic index diet has several benefits for people looking to lose weight at home fast.

Try One of these Weight Loss Supplements

If we are talking about the best home weight loss remedies, there are a few supplements that we can’t leave off the list. Here are a few supplements that can assist with fast weight loss that you might want to try:

CLA

If we are talking about quick weight loss remedies at home, there is no way we can skip over CLA supplements. CLA is found in a variety of nutritional sources, and it is a type of fatty acid that can promote a faster metabolism and better fat oxidation, making it a perfect remedy for fat loss.

According to a study that was published in The American Journal of Clinical Nutrition,

“Mixed isomer CLA supplementation, but not placebo, positively altered fat oxidation and energy expenditure during sleep.”

To get the most benefits out of CLA supplements, you simply should take 3-4 grams of CLA per day at three different times.

If you would like to use a CLA supplement, I suggest you use Sports Research Max Potency CLA:

Sale
Max Potency CLA 1250 (180 Softgels) with 95% Active Conjugated Linoleic Acid | Weight Management Supplement for Men and Women | Non-GMO, Soy & Gluten Free
10,574 Reviews
Max Potency CLA 1250 (180 Softgels) with 95% Active Conjugated Linoleic Acid | Weight Management Supplement for Men and Women | Non-GMO, Soy & Gluten Free
  • Delivering 95% active CLA per liquid softgel.
  • Derived from non-GMO safflower seed oil.
  • Non-stimulating formula, no jittery side effects.
  • 3rd-party tested to ensure outstanding quality.
  • 90-day satisfaction guarantee.

L-Carnitine

L-Carnitine is another one of the most well-known weight loss supplements, although the research is not conclusive for whether or not L-carnitine can promote weight loss on its own without exercise.

However, if you are trying to lose weight fast at home, it might be worth a try for you.

L-carnitine is an amino acid that is involved with energy metabolism, and it plays a role in multiple parts of the weight loss process. The normal dosage of L-Carnitine is 500mg to 1g of L-carnitine a day.

If you would like to try L-Carnitine for weight loss, I suggest Dr. Martin’s L-Carnitine:

Extra Strength L-Carnitine - 200 Capsules - 1000mg Per Serving - Boost Your Metabolism and Increase Performance
4,866 Reviews
Extra Strength L-Carnitine - 200 Capsules - 1000mg Per Serving - Boost Your Metabolism and Increase Performance
  • ENERGY & FOCUS: L-Carnitine plays a crucial role in the production of energy by transporting fatty...
  • COGNITIVE FUNCTION: L-Carnitine is known to help Reduce Cognitive Fatigue. It enhances mental focus...
  • ANTI-OXIDANT & CARDIOVASCULAR HEALTH: Burns Transports Fatty Acids to support your Cardiovascular...
  • EXTRA STRONG CAPSULE: Dr. Martin’s provides a massive 200 Capsule with each capsule size of 500mg...
  • TRUSTED - Buy NOW with Complete Confidence that Dr Martin's Nutrition L Carnitine will boost your...

Black Seed Oil

If you want to lose weight at home, one of the simplest things you can do is add black seed oil to your daily routine. Black seed oil is a healthy oil that can promote weight loss just by taking one or two tablespoons per day.

As stated by a study that was published in Complementary Therapies in Medicine,

“We find a significant effect of Nigella Sativa supplementation on Body Weight (BW) and Body Mass Index (BMI) in adults.”

You could use black seed oil pills, but I prefer to drink cold-pressed black seed oil instead.

If you’d like to try black seed oil for weight loss at home, the brand I usually buy is Kiva Organic Black Seed Oil:

Kiva Organic Black Seed Oil, 100% Pure Cold-Pressed Nigella Sativa | Up to 3x the Thymoquinone (TQ)- Powerful Antioxidant for Immune support, Hair & Skin, Joints, Digestion | Glass Bottle, 8oz / 235ml
  • Premium Quality: Our cold pressed black seed oil- made from Turkish Nigella Sativa seeds and are...
  • Powerful Immune Support: Black seed oil contains powerful antioxidants - Thymoquinone (TQ) and...
  • Heart Health: Powerful omega 3, 6, 9; essential fatty acids, vitamins, and trace minerals to support...
  • Radiant Skin & Hair: Rich source of essential fatty acids, vitamins, and antioxidants provide...
  • Joint & Digestive Support: Powerful anti-inflammatory properties to help support joint comfort and...

Give DIY Coolsculpting a Try

DIY Coolsculpting at home is a true home remedy for weight loss because it can help you remove fat from your body on its own.

Coolsculpting (otherwise known as cryolipolysis) freezes body fat off your body, and it is one of the better ways to “spot-reduce” fat.

However, you should not rely on coolsculpting as the only method you use to lose weight. Coolsculpting at home is a cost-effective way to do coolsculpting procedures, although the benefits might not be as significant or as rapid.

However, you can use DIY coolsculpting to help you lose a few pounds in some specific areas of your body if you need it!

If you want to try coolsculpting at home, I believe this is the best DIY coolsculpting machine:

Isavera Tummy Sculpting Freeze System | Non-invasive Cold-Isolation Treatment to Reduce The Appearance of Flab Around Stomach | Cold Sculpting Wrap Belt
  • Target stubborn areas with dual-action gel packs that focus on lingering surface flab and reduce its...
  • Our durable, super-soft neoprene cold belt sleeve protects skin from burning and irritation while...
  • Use our product developed using study-supported science, to ~30 degrees Fahrenheit to achieve a...
  • Save money with a cold-isolation system that’s more affordable than many alternatives
  • Pair with a healthy lifestyle to supercharge. You can wear Isavera anytime and anywhere as it’s...

Concluding Thoughts – Simple Home Remedies for Weight Loss

home remedies to lose weight fast

As you can see, there are many natural ways to lose weight that you can do at home.

There are tons of changes you can make in your life to lose weight fast, but these are a few of the best home remedies for weight loss.

Remember, you want to stay positive with yourself during this journey! If you don’t believe you can lose the amount of weight you want to lose, it won’t happen. If you need some inspiration, the best examples that weight loss is possible are those people that no one believed will ever lose any weight.

For example, take a look at Melissa McCarthy.

She was always above the average weight of a woman her size and age. We were all used to seeing her wearing large clothes because she was truthfully very big. Also, she never even looked like she had a problem with her weight.

Yet, she managed to lose a lot of weight and amaze us all! How did she do it? Well, Melissa McCarthy ended up sharing her weight loss secret on the Internet and turning into a great example for all of those that stop believing that they can succeed.

If you use these simple home weight loss remedies, I am confident you will notice losing weight is not nearly as difficult as you thought it was!

Read Next: Best Weight Loss Hacks

Share:

Facebook
Twitter
Pinterest
LinkedIn
Adam Kemp
Hello! My name is Adam Kemp. I am a professional basketball player and an ISSA Certified Personal Trainer. In 2014 I graduated from Marist College with a B.A. in Communications, and in 2022 I completed my Master's of Science in Nutrition Education at American University. Additionally, for the last eight years, I have played professional basketball in Europe. I am also an ISSA Certified Personal Trainer. The health and fitness tips you can find throughout the articles I have written include information I have learned throughout my basketball career, academic studies, and my own personal research. If you would like to learn more about my life, please take a moment to follow me on Instagram and Twitter.

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.