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I am so sorry for the last response...I haven't been here in forever. I only went to the gym once a week towards the end, I went to curves everyday in the beginning. My main exercise was walking. As a matter of fact, I went to the Dr yesterday...I am 174 pds, BMI is 24, and I have lost 15 inches off my stomach alone. Good luck to you! Remember the band is a tool...you do the work.