The Weight Loss Plans to Try and the Fad Diets to Skip if You Want to See Results

Andyoudon'thavetocutouteverythingyoulike.

BY COLLEENDEBELLEFONDS, KORINMILLER AND ANDIBREITOWICH PUBLISHED: OCT 18, 2022

Whenyou’retryingtoloseweight,itcanbeoverwhelmingtodecidewhere tostart,especiallywhenitcomestosustainableandhealthynutrition Choosingadietplanforweightlossthatisrightforyoudependson lifestyle,goals,andwhatmakesyoufeelgood.

“Agooddietforlong termweightlossisonethatputsstructurearound foodandeatingbutallowsexibilityforpreferencesandlikesand dislikes,isnutritionallyhealthy,andincludesmindfuleatingtechniques andbehaviormodicationstrategies,”saysSonyaAngelone,RD,a spokeswomanfortheUS AcademyofNutritionandDietetics

Keepinmindthatjustbecauseadietcanhelpyouloseweightdoesn’t meanitcanhelpyoukeepitofforbuildhealthyhabitsthatpreventsyou fromgainingitback “Thedietshouldbesustainableforlongtermand notbeaquickx,”addsKeriGans,RD,theauthorofTheSmallChange Diet

Andwhilethebestdietshaveacommontheme—creatingacaloriedecit, orhavingsomekindofstructurearoundfoodintake—youwanttomake sureyou'reeatingwell,notjustless “It’sreallyimportanttostillmake surethatyou’regettingadequatenutrition,”saysJessicaCording,RD,the authorofTheLittleBookofGame Changers.Consideryourdailyintakeof vitamins,minerals,proteins,andfats,sheadds.

Adietcanhaveotherhealthbenets.“Besidesweightloss,peoplewantto feelgood,havemoreenergy,andfeelcondent,”saysLoriBarrett,RDN,of TopNutritionCoaching “Maybesomeonewantstoavoidfamilygenetics theyhaveseenaparentgothroughlikediabetes,highbloodpressure,or heartconcerns,ortheywanttolowertheirmedicationamountsthrough foodandweightloss”Rememberthathealthyeatinghabitshaveahuge impactonyourlifeandweightlossisjustonepieceofthepuzzle.

So,whendecidingwhichdietisrightforyou(thatcandoalltheabove), thinkaboutyourtaste,lifestylechoices,cookinghabits,socialschedule, andhowlikelyyouaretosticktoaplan Adietispersonal,andit’s importanttondonethatworksbestforyou

Ifyou’rereadytoembarkonaweightlossjourney,readontoseewhich dietsarenutritionallysoundwhilestillhelpingyougetresults,according tonutritionists

Meettheexperts:Keri Gans,RD,istheauthor ofTheSmall ChangeDiet,abookaboutmakingsmallchangesinyour lifethat willultimatelyleadtolong termsuccess

JessicaCording,RD,isanintegrativenutritionhealthcoach,and shefocusesonhelpingotherssimplifytheir wellnessroutine

Lori Barrett,RDN,has20yearsofexperienceworkingasa dietitianatmyownprivatepracticeandasaclinicaldietitianat amajor New Yorkhospital

1. Flexitarian Diet

Abigappealoftheexitariandietisthatit’s…exibleanddoesn'tinvolve countingcalories Itencouragesamostlyplantbaseddietwhileallowing youtohavemeatwhenthemoodstrikes “Theexitariandietincludesall foodgroups,whileatthesametimeencouragingmoreplantbasedmeals whichinmanyinstancesarelowerincalories,”Ganssays.“Youshould notfeeldeprivedonthisplan.”

There’snorealcalorielimitationonthisdiet,althoughthebook,The FlexitarianDiet,recommendsthatyouaimfor1,500caloriesaday

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Howit helpsyoulose weight:Focusingonhavingmoreveggies,fruits, andplantsingeneralshouldnaturallyhelpyouconsumefewercalories, Cordingsays.Andtheloweryourcaloriesintake,themoreweightyou'll lose There’salsodatatobackthisup:Onereviewfoundthatfollowersof theexitariandiethadlowerBMIsthanpeoplewhoatemeatmoreoften

Aplantforwarddietmayreduceyourriskofheartdisease,cancer,and type2diabetes Becauseplantshaveessentialnutrients,vitamins, minerals,andantioxidants,theyboostyourimmunesystemandkeep yourcellsgoing Plantbasedmealsarealsousuallyhighinberbutlow insugarandfat,whichcanchargeyourmetabolismandloweryourblood pressure,accordingtoa2016FrontiersinNutritionstudy

Theexitariandiethasitsperks,butthereislimitedstructure.“Intermsof aweightlossplan,itcanbetooexiblesinceit’sprettyvagueandnot necessarilytellingyouwhatkindofportions,”saysBarrett “Youcanbe exitarianbutstilleatatonofcalories,soitmightbemorehelpfulto thinkofitasawayofeatingversusaweightlossplan”

Asamplethree-daymealplan:

Day 1

Breakfast:Oatmealwithnutbutter,blueberries,andalmondmilk

Lunch:Blackbeans,salsa,peppers,andonions,onawholegrain tortilla,withraspberries

Snack:Bananastrawberrysmoothiewithyogurt

Dinner:Bakedlemontilapia,basmatirice,andgreenbeans

Day 2

Breakfast:Fruitsmoothiewithproteinpowder

Lunch:Turkeysandwichwithavocado,tomato,lettuce,andcheeseon wholegraintoast,withasideofmelon

Snack:Nutmix

Dinner:Stir frytofu,withgreenbeans,broccoli,waterchestnuts,and sweetpotato

Day 3

Breakfast:Greekyogurtwithhoneyandmuesli

Lunch:Chickpeasaladandmixgreensinahigh bertortilla

Snack:Appleandpeanutbutter

Dinner:Lentilmeatballs,chickpeapasta,Brusselssprouts,and marinarasauce Yes,Ineedinspo! Nah,notforme.

2.VolumetricsDiet

Volumetricsworksjustasitsounds—itfocusesonthevolume,orquantity, offoods,whileencouragingyoutoeatnutrientdensefoods Theideaisto makesureyougetfullonfoodsthatarehighinberandwaterlikefruits andveggies So,yougobysatietycues,notthenumberofcaloriesinyour meals."Itemphasizeslower caloriefoodsandhealthyportionsizes,” Angelonesays “Thisdietalsoincludesregularmealsandsnacks,soyou don’tgohungry.”

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Howit helpsyoulose weight:“Focusingonhealthyfoodsthatwillll youupshouldhelpyouconsumelesscaloriesthatwillleadtoweight loss,”Ganssays Onestudyconcludedthisisdenitelyagoodmethodto try:Therewasaclearconnectionbetweeneatinglow calorie,nutrient densedietsandweightloss

SincefruitsandvegetablesaretheMVPsinthiseatingplan,youare consumingloadsofvitamins,minerals,andantioxidants Researchshows thisprotectsagainstnutritionaldecienciesandgivesanextrahandto yourimmunesystem,especiallyduringcoldanduseason.

Whilethedietemphasizesllinguponlow carbfoods,therestrictionof healthyfatscanbeadownside,saysBarrett.“Therearehealthyfatswe needforhearthealthandtolowerdiseaserisk,andbeingtoostricton thosecanbeharmful.”Togetyourshareofhearthealthyfats,Barrett suggestsaddingsunoweroils,nuts,seeds,andsalmontoyourmeals

Asamplethree-daymealplan:

Day 1

Breakfast:Oatmeal,blueberries,andnon fatmilk

Lunch:Chickenvegetablesoupandanapple

Snack:Non fatyogurtwithabanana

Dinner:Bakedsalmonwithquinoa,cauliowerrice,andmelon

Day 2

Breakfast:Eggwhiteswithspinachandwholegraintoastwithjam

Lunch:Beansoupandroastedbroccoli

Snack:Carrotsandcelerywithnon fatdip

Dinner:Grilledchicken,couscous,andasparagus

Day 3

Breakfast:High bermuffinwithraspberries

Lunch:Mixedgreenswithoranges

Snack:Fruitsalad

Dinner:Turkeychiliwithjasminericeandspinach

3.WW(FormerlyWeight Watchers)

WWhasbeenaroundforages,andthecompanyhasgottenalotofprops foritspoints basedapproachtofoods Yougetacertainnumberofpoints eachdayandstrivetoeatfoodsthatstickwithinthat “It’smoreofa lifestyleapproach,”Cordingsays “Theydoawonderfuljobineducating peopleonportionsizesandhowtobudgettheirfood”

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Theprogramalsooffersin personandvirtualmeetingsforyoutoshare yourjourneywithothersintheWWcommunity Youcanalsosignupfor livecoaching

Howit helpsyoulose weight:Theaccountabilityishelpfulforlosing weight,Ganssays “Forsomepeople,keepingtrackoftheirfoodswitha personalpointsprogramkeepsthemaccountableandmorelikelytokeep upwiththediet,”shepointsout Researchhasalsobackedupthediet’s effectivenessforweightloss Onestudyfoundthatpeopleweremuch morelikelytolose10percentoftheirbodyweightoversixmonthsonWW thanthosewhowerenotusingtheprogram

AnotherbenetofWWisitsholisticandrealisticapproach Research demonstratesthatfocusingonabalanceddietcanimproveyourmood andhelpminimizesymptomsofdepressionoranxietybyemphasizing qualityandquantityoverrestriction Plus,sincemealsarepointbased, youcanstilleatoutorattendpartieswithouthavingtoworry.The programalsooffersin personandvirtualmeetingsforyoutoshareyour journeywithothersintheWWcommunity Plus,youcansignupforlive coaching

Countingpointsmaybeliberatingforsome,butitcanbetiringforothers, saysBarrett “Somepeoplegettiredoftrackingorscanningpointsandget frustrated,soWWdependsonyourlifestyle,”shenotes

It'salsoimportanttobemindfulof“savingpoints”fortreatsandknocking outpointsformorenutrientdensefoods “Youdon’twanttogetintoa rolloverpattern,sothinkaboutwhatfoodsarettingintoyourpoint schedule,”saysBarrettRemember:Balanceiskeyandeverythingin moderation

Breakfast:Eggsandspinach

Lunch:Shrimpwithquinoaandspinach

Snack:Ricecakeandpeanutbutter

Dinner:Lemonchickenwithquinoaandasparagus

Breakfast:Greekyogurtwithfreshfruitandgranola

Lunch:Tunasaladstuffedavocado

Snack:Yogurtandfruitsmoothie

Dinner:Turkeymeatballs,zucchininoodlesandmarinara

4.KetoDiet

Theketodietishighinfat,moderateinprotein,andlowincarbs By restrictingyourcarbintaketolessthan50gramsaday,thiseatingplan helpstriggerketosis,theprocessbywhichyourbodyburnsfatinsteadof carbsforenergy “Peoplewholoseweightontheketodietareeliminating somanyfoodstheywereeatingbeforeand,bydefault,consumeless calories,”Gansexplains

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Howit helpsyoulose weight:“Thisdieteliminatesmostcarbs,which includesthefoodspeopletendtoeattoomuchof—bread,pasta,rice, crackers,chips,andpizza,”Angelonesays “Weightcomesoffquicklysince themuscleshavetouseupthestoredcarbohydrateswhichholdwaterin themuscles”Partoftheinitialweightlossiswaterweight,shenotes Just keepinmindthatyou’lloftenneedtostickwithketooralow carbdietto sustaintheseresults,Cordingsays—andthat’snotforeveryone

Becausethereisanemphasisonlesscarbs,researchshowsthatyourbody lookstofatsourceswithinthebodyastheprimarystoreofenergy Asa result,yourinsulinandbloodglucoselevelsbecomelower,whichreduces theriskofheartdisease,diabetes,cancer,andevenstroke.

Thatbeingsaid,restrictingyourintakeoffruits,vegetables,andcomplex carbscannegativelyimpactyourimmunehealthanddigestivesystem. “Fruitsandcomplexcarbsareneededtosupplynutrientsandkeyvitamins tothebodytofunction,andketocanbeahardlifestyletosustainlong term,”saysBarrett Toomuchproteinandnotenoughbercanalsocause constipation,soit’simportanttobemindfulofyourbersources,she notes

Dinner:Steak,cheese,tomato,andlettuceinalow carbtortilla

Breakfast:Eggandcheesemuffincupswithsausagelinks

Lunch:Tunawithcelery,redbellpepper,andmayonnaise

Snack:Strawberries

Dinner:Bakedchickenwithbacon,broccoli,andmushrooms

Day 3

Breakfast:Ketobreadwithavocadoandafriedegg

Lunch:Springgreenmixwithchicken,cucumber,andcheese

Snack:Beefjerky

Dinner:Burgerwithcheese,avocado,lettuce,tomato,andketobread

5.VegetarianDiet

Avegetariandietisn’taguaranteedwaytoloseweight,butitcanbe helpfulifyouareabigmeateater Therearemanydifferenttypesof vegetariandiets,butmostshunmeatwhileallowingforthingslikeeggs anddairyproductswithaheavyemphasisonplantbasedfoods

“Thisdieteliminatesfatrichmeats,”Angelonesays “Vegandietsfurther eliminatecheeseandotherhigh fatdairy Thisisespeciallyeffectivefor peoplewhoeatalotofmeat,burgers,andcheese.”

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Howit helpsyoulose weight:Justditchingmeatwon’tautomatically makeyouloseweight—especiallyifyou’renotreplacingitwithnutrient denseandhigh berfoodstollyouup,Cordingpointsout Butdoinga vegetariandiettherightwaycandenitelyleadtoweightloss.Onestudy foundthatpeoplewhowereoverweightandobesewhofollowedaplant baseddietforsixmonthslostabout26poundsonaverage

Avegetariandietisalsorecognizedasawaytoreducechronicillnesslike diabetes,heartdisease,andcancer,accordingtoHarvardHealth,since plantbasedmealsarerichinessentialnutrientslikevitaminC,vitaminE, folicacid,potassium,magnesium,andber Choosingfresh,high ber, wholefoodsalsohelpskeepbloodsugarsteadyandreducecholesterol levels

Similartoaexitariandiet,avegetariandietcanbetooexibleforweight loss,saysBarrett “Youwanttobranchouttootherfoodsourcesfor proteinbecausestickingwithahigh calorieorhigh fatsourcelikecheese isgoingtogiveyoutoomanycaloriesforweightloss,”shesays Trytofu, blackbeans,chickpeas,andplantbasedmeatforotherproteinoptions

Dinner:Apizzawithgrilledvegetablesandspringsalad

Breakfast:Mushroomandspinachfrittatawithcheeseonwholegrain toast

Lunch:Beansaladandchickpeapasta

Snack:Bananaandpeanutbutter

Dinner:Impossiblemeatloaf,roastedsweetpotato,andBrussels sprouts

Day 3

Breakfast:Overnightoatswithblueberriesandnutbutter

Lunch:Ablackbeanburritowithchipsandsalsa

Snack:Trailmix

Dinner:Tofustir frywithmixedvegetablesandbrownrice

6.MediterraneanDiet

TheMediterraneandietisbasedonthelifestyleofpeoplewholiveinthe Mediterraneanregion,whichincludesGreece,Italy,Portugal,andSpain It’sbigonplantbasedfoodsandwholegrains,alongwithhealthyfats (think:avocados,sh,andnuts) Thedietalsoallowsforaglassofred wineday,butrecommendsthatfollowerslimitredmeat

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Howit helpsyoulose weight:Atitscore,theMediterraneandietis designedtohelpfollowersbehealthier.Butresearchhasfoundthatpeople onthedietcanloseupto10percentoftheirbodyweightover12months “It’smoreofalifestyle,andverymuchaboutdailyhabitswithwhatyou’re eating,”Cordingsays “It’salsogoodforsatietyandemphasizeswalking andactivityaspartofthediet”

Inadditiontoweightloss,researchshowstheMediterraneandiet optimizeshearthealth,managesbloodsugarlevels,andlowerstheriskof Alzheimer'sordementia Byreducingaddedsugarsandprocessedfoods, youminimizeyourconsumptionofsaturatedfats,whicharelinkedto highcholesterolandchronicillness Plus,sinceyoulluponvegetables, fruits,legumes,nuts,andoliveoil,you'retakingintonsofvitamins, minerals,andantiinammatoryantioxidants

Whilefruitsandveggiesgaloresoundgreat,itcanbepricey,saysBarrett. However,frozenfruitsorvegetablesareperfectlyokayforamorecost friendlyoption,andit’shelpfultohavefrozenoptionsinapinch

Anotherpotentialconisdrinkingtoomuchredwine “Ifyou’renota drinker,youdon’thavetostartdrinkingredwineforthediettobe

successful.Butifyoudodrink,watchyourconsumptionbecauseit’sgoing toaddmorecalories,”explainsBarrett

Asamplethree-daymealplan:

Day 1

Breakfast:Greekyogurt,granola,blueberries,andnuts

Lunch:LemonchickenwithGreeksaladonwholewheatpita

Snack:Hummusandfreshvegetables

Dinner:Salmonwithvegetables,quinoa,andberries

Day 2

Breakfast:Omeletwithfetaandspinach,fruit,andwholewheattoast

Lunch:Pitawithhummus,falafel,andtomato

Snack:Mixednuts

Dinner:Chickenkabobs,redpepper,onions,andjasminerice

Day 3

Breakfast:Kalewithbutternutsquash,wheattoast,andfruit

Lunch:Salmon,spinach,andbrownrice

Snack:Freshfruitandyogurt

Dinner:Shrimpwitholiveoil,broccoli,mushrooms,andbeanpasta

7.DASHDiet

TheDietaryApproachestoStopHypertension(DASH)dietwasoriginally createdtohelppeoplelowertheirbloodpressure.Itzeroesinonfruits, veggies,low fatandnon fatdairyproducts,andlow sodiumfoods,while minimizingsaturatedfatandcholesterol “Thisprogramisawell balanceddietplan,”Ganssays Cordingsaysshe’salsoabigfan,noting thatit’sreallysimilartoaMediterraneandiet

Howit helpsyoulose weight:“Byfollowingthisdiet,youwilleatso muchplantfoodsthatyouwon’thavemuchroomforotherfoodslike high fatmeatsandcheeses,”Angelonesays Researchhasalsofoundthat itcanleadtoweightloss:Onestudyofadultswithobesityfoundthat thoseontheDASHdietloseweightanddecreasedtheirbodyfat—and loweredtheirbloodpressure

There’sareasontheDASHdietwasnamedatopoveralldietin2022by theUS News&WorldReportbecausenotonlydoesitlowerhypertension (whichoverhalfofUS adultshave,accordingtotheCDC)butresearch alsoshowsitreducescholesterollevelsandultimatelyminimizesriskof heartdisease,stroke,heartfailure,andkidneydisease Eatinglesssodium andcuttingbackonaddedsugaralsohasmajorperksforlongevity

Lowsodiumintakeisthegoal,butitcanbechallengingsincethereare oftenunknownlevelsofaddedsaltinnon homecookedmeals,says Barrett “Youhavetobevigilantaboutthesodiumcontentoftheprepared foodsandmealseatenout”

Tocombatthis,it’sbesttoprepareyourownmeals,butthiscanbedifficult dependingonyourlifestyle TheDASHdietcanalsobechallengingfor thosewithlactoseintoleranceorfoodallergiessincedairyisoneofthe mainfoodgroups,addsBarrett

Asamplethree-daymealplan:

Day 1 Advertisement ContinueReadngBelow

Breakfast:Overnightoatswithsaltfreenutbutterandblueberries

Lunch:Grilledchickenwithspinachsalad,vegetables,andlow salt crackers

Snack:Yogurtandfruitsmoothiewithsaltfreenuts

Dinner:Salmon,broccoli,wholewheatcouscous,andmixedberries

Day 2

Breakfast:Branmuffin,banana,andnon fatmilk

Lunch:Turkeymeatballswithwholewheatpasta,roastedcauliower, andno addedsaltmarinara

Snack:Applewithsaltfreenutbutter

Dinner:Turkeychili,broccoli,andbrownrice

Day 3

Breakfast:Hardboiledeggs,wholewheattoast,andanapple

Lunch:Grilledchickensandwichwithlettuceandtomato

Snack:Walnutsandstrawberries

Dinner:Crockpotchicken,redpotatoes,andgreenbeans

8.AtkinsDiet

TheAtkinsdietissimilartoketointhatit’sverylow carb,Cordingsays. Followersareencouragedtolimittheircarbintake—whichincludes limitinghigh starchveggiesandhigh sugarfruits—andfocusonfoods thatarerichinnutrientsandber “You’reencouragedtoeatfat,and peoplecangetexcitedthattheycanhavecertainfoodsthatareconsidered ‘off limits’onotherdiets,”Cordingsays.

Howit helpsyoulose weight:Limitingcarbsalsomeansweedingouta lotofprocessedfoods,Angelonesays,includingsnackslikechipsand crackers,alongwithcereal,bread,pasta,andrice.“Someinitialweight lossiswater,asthebodyhastouseupsomecarbs,whichholdontowater inmuscles,”shesays But,liketheketodiet,youreallyneedtocontinueto limitcarbsinorderfortheweightlosstobesustainable,Ganssays

Similarlytoketo,theAtkinsdiettargetsdiabetes,heartdisease,andhigh bloodpressurepreventionbecausestudiesshowAtkinsdietersreduce theirlevelsoftriglycerides

Ontheotherhand,becausecarbsareeliminatedearlyinthediet,some peoplemayexperienceheadache,dizziness,weakness,fatigue,and constipation,saysBarrett “Yourbodyneedssomecarbs,soifyouwent fromeatingalottothennoneatall,itcancauseyouto‘crash’”Upyour nutrientandberintaketomanagetheseadversesymptoms,she explains.

Asamplethree-daymealplan:

Day 1

Breakfast:Eggs,bacon,andtomato

Lunch:Burgerwithcheese,avocado,andspinachsaladinalow carb wrap

Snack:Cheeseandturkeyrollup

Dinner:Steak,Brusselssprouts,andcauliower

Day 2

Breakfast:Eggs,cheese,andsausagecupswithtomato

Lunch:Chicken,tomato,andmixgreensinalow carbtortilla

Snack:Mixednuts

Dinner:Salmon,wildrice,mixgreens,andbellpeppers

Day 3

Breakfast:Steelcutoats,berries,andnutbutter

Lunch:Italiansausagewithgreensandmarinaraoverwholewheat pasta

Snack:Hummusandcarrots

Dinner:Porkonwholewheatbunwithno sugarcoleslawandacorn squash

9.SouthBeachDiet

TheSouthBeachDietfocusesoneatingfoodswithalowglycemicindex, meaningtheywon’tmakeyourbloodsugarspike Thedietislowincarbs andhighinproteinandhealthyfats,butit’snotstrictlylowcarb.“This

dietisbasedoneatingplentyofnon starchyvegetables,sh,eggs,chicken andturkey,andnutsbutfullfatdairy,”Angelonesays

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Howit helpsyoulose weight:Limitingyourcarbintake—especiallyif youusuallyeatalotofit—candenitelyleadtoweightloss “It’salsobig onmaintainingstablebloodsugar,whichcanhelpcurbimpulsive snacking,”Cordingsays Thedietalsoencouragesalotofcookingat home—andthatcanlowertheriskthatsneakysourcesofcalorieswill maketheirwayontoyourplate,sheadds.

Likemanyotherdietplansthatarelowincarbsandhighinproteinand fat,theSouthBeachDietcanlowercholesterollevels,whichpositively impactshearthealth,accordingtoa2019study

Ontheipside,thisdietcanbeveryrestrictiveintheinitialcarb cutting phase,andthereisnoinstructiononwhentoaddhealthycarbsbackinto yourmealplan.“Youwanttolearnhowtoaddincarbohydratesina healthywaysothatyoumaintaintheweightlossorcontinuetolose weight,”saysBarrett Notallcarbsareequalandlearningtoincorporate complexcarbsintoyourdietcanbebenecialinthelongrun

Asamplethree-daymealplan:

Day 1

Breakfast:Eggs,ham,andspinach

Lunch:Grilledchickenandvegetables

Snack:Cottagecheeseandcelerysticks

Dinner:Salmon,roastedeggplant,andbrownrice

Day 2

Breakfast:Spinachandeggwhitecheesecupswithtomatoandbacon

Lunch:Sirloinburgerwithlow fatswisscheeseandbeansalad

Snack:Cheeseandblueberries

Dinner:Pecan crustedtroutandgrilledasparagus

Day 3

Breakfast:Omeletwithsmokedsalmonandtomato

Lunch:Tunaoverabedoflettuceandcucumber

Snack:Pistachios

Dinner:Roastedchickenwithzucchiniandbellpeppers

ColleendeBellefondsisanAmericanfreelancejournalistlivinginParis,France,withher husbandanddog,Mochi Shelovesrunning,yoga,andwine,andisveryparticularabout herbaguettes

KORIN MILLER

KorinMillerisafreelancewriterwholivesbythebeach Shehasbighopestoowna teacuppigandtacotruckoneday

COLLEEN DE BELLEFONDS

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